March 2006 Archives

warm-up
sled - 90x6
GHR - 1x10
Reverse Hyper - 1x20
back adjustment
stretching

Power Squat Box Squat - blue bands on all sets - 315x2x2, 365x2x2, 405x2x2
GHR - 5x10-12
Reverse Hyper - 2x20

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Hammer Strenph Seated Row - 3 wheels x 10, 4x10, 5x8x2, 3x12x1
Clay's Lats - 3x15
Donkey Calf Machine - 4x12
Standing Abs - 5x12
Curl Machine - 4x10

sled - 70x6
band pushdowns - 3x30
band face pulls - 2x20
dumbell rotator
shoulder traction

BP - barx10x2, 135x5, 185x3, 225x3, 275x3, 315x1, 315x1
405x1 <-- add 3 Board, Double Inzer Rage X
455x1 <-- add 1 Board
495x1 <-- drop Boards
540x1 <-- Opener

warm-up
sled 90x6
GHR-1x12
GHR situps - 1x20
Reverse Hyper - 1x20

SQ
55x5
145x5
255x3
345x3 <-- add Predator Briefs, belt
455x2 <-- add Leviathon
545x1
635x1
685x1 <-- straps up
825x1 <-- Double rev. blue band box squat (box was 1.5" high)
825x1 <-- Double rev. blue band box squat
605x3

GHR - 3x15
Pulldown Abs - 50x3x20

warm-up
sled - 45x6
band pushdowns
band upper back
band shoulder traction

BP
45x10
135x3
185x3
135x3 <--- add doubled light bands, 3 board
185x3
225x3
275x1
315x miss
405x1 <--- add Rage X, 2 board no touch
475x1 <--- 1 board no touch
525x1 <--- no board, no touch
545x1 <--- no board, no touch - less than an inch from what I understand
495x2 - touch 2nd, couldn't lock out 3rd

Dumbell Row - 100x10x3
Seated Rear Delt Raise/Dumbell Clean - 3x10/x8
Face Pulls - 3x10

warm-up
sled - 90x6
GHR situps - 1x20
Reverse Hyper - 1x20
hip mobility
stretching

SQ
55x5
145x5
255x3
345x3 <--- add Predator briefs
455x1
545x1 <--- add Phillips canvas
600x1
600x1 <--- drop Phillips, add Leviathan canvas
650x1

Reverse Band High Box Squat (4 blues)
800x1 straps up no knee wraps

SQ
585x3 straps down

GHR on high setting - 3x10
Chain leg raises -2 chain x15x3
Grip Machine - 3x10

warm-up
sled - 70x6
band pushdowns
mini band rotators
Blast Strap Pushups - 3x15
Clays Lats - 2x10

DE BP w/80 pounds of chain
185x1x3
205x1x3
235x1x3
275x1x2

BP - 275x14

Superset
KB front swing 26x8, 33x8, 44x8
Walker shrugs 245x10x3

Football Bar Shoulder Press off pins
135x10x3

Front Lat Pulldown - 3x10
Dumbell Curls on GHR - 2x10

warm-up
Elliptical - 10 min
Pulldown Abs - 2x12
Pull Thrus - 2x12
Clays Lats - 2x12

DE Box Squat - 315x2x2, 365x2x2, 405x2x2
DE Deadlift Conv - 315x1x2, 365x1x2, 405x1x2
CG BP - bar x10, 95x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3
Pin Press - 405x3x2
T-Bar Row - 4x10