At 24 Hour Las Vegas
warm-up
Elliptical - 15 min
dumbell rotator
Face Pulls - 3x12
Floor Press - barx15, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 375x3 PR
Giant Set
Med Rack Lockout - 315x5, 365x5, 405x3, 425x3
Standing Calf - 4x10-20
Hammer Strenph Lat Pulldown/Row - 4x10-15 heavy
Superset
Rear Delt Machine - 3x12
Curl Machine - 3x10
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
SQ - bar x5
145x5
255x3
345x3 <--- add Predator briefs
455x3
545x2 <--- add Leviathan
595x1
655x1 <--- straps up
705x1 <--- straps up light wrap
605x3 <--- straps down
Every rep was high. My mobility is jacked from the injury.
GHR - light band x6x3
Reverse Hyper - 3x10 heavy
Chain Leg Raise - 3x15
warm-up
band pushdowns
dumbell rotators
BAG CSR - 1x15
repetition day
Incline BP - barx10, 95x10, 135x10, 185x10, 225x10, 275x8, 315x6
Rolling Dumbell Ext - 60x8x4
BAG CSR - 4x10-15
KB rear delts - 22x3x10
warm-up
sled - 90x6
GHR situps - 1x20
GHR - 1x10
Revese Hyper - 1x12
stretching
hip mobility
DE Box squat - Buffalo Bar + green bands, 285x2x8
335 x 10 sets x 2 reps
Sumo Stiff Legged Deads
225 x 8
315 x 8 x 2 sets
Superset
GHR - 3x12
GHR Situps - green band 3x10
warm-up
band rotators
Chuck's Lats
band pushdowns
BP
bar x15
95x5
135x5
225x3
275x3
315x3
475x1 <--- add Rage X, 3 Board
515x1 <--- add 1 Board
550x no touch
585x no toucn
550x1
V Handle pulldown - 3x10
Superset
Tricep Pressdowns w/ rope - 3x10
Face Pulls - 3x12
Fat Bar Reverse Curls - 85x2x10
warm-up
sled - 90x4
Reverse Hyper - 1x15
Rack Pulls Pin 2
started conventional
135x3
245x3
335x3
445x2x2 <--- add belt
535x1 <--- switch to sumo
585x1 PR
605x1 PR* followed by blackout
Hack Squats on Power Squat - 225x8x2, 315x8
Reverse Hypers - 3x10 heavy
Pulldown Abs - 2x15
Leg Raises - 2x12
Felt like complete shit after the pulls. It was everything I could do to finish the workout.
Blast Strap Pushups - 2x15
DE Floor Press w/3 boards & tripled monster minis - 185x3x3, 205x3x3, 225x1, 275x1, 315x1
5 Board Press (comp. grip) - 425x5, 455x3, 475x3
Super Set
BAG CSR - 3 plates x3x10
Power Shrug Bar Shrugs - 6 plates x3x10
KB Seated Rear Delts - 26x3x10
Various Curls - 3 sets
warm-up
45 Hyper - 1x12
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
DE Box Squat - Buffalo Bar + 120 lbs chain - 275x2x2, 295x2x2, 315x2x2, 295x2x2
Sumo Deadlift on Jumpstretch Platform on boards - 315 + double mins 6x1
GHR - purple band 3x10
GHR situps - purple band 3x10
warm-up
Chuck's Lats - 2x12
Reverse Hyper - 1x12
band pushdowns - 2x50
shoulder traction
various band stretches
CG Floor Press - barx15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x2x2 PR on the CG
Band Behind Back Dumbell Press - 100+green x8x2
Kettlebell side Lateral - 22x10x3
Elliptical Rider - 15 min
Bent Rows - 135x10, 225x8, 275x5, 315x5
Pulldown Abs - 3x10 heavy
Donkey Calf Raise - 4x10-20
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
SQ - bar x5
145x3
255x3
345x3 <--- add Predator briefs
455x2 <--- add belt
545x1 <--- add Leviathon straps down
595x1
655x1
545x3
45 Hyper w/SS bar - bar x12, 115x8, 135x6x2
Superset
Reverse Hyper - 3 wheels x10x3
Hanging Leg Raise - 20x8x3
warm - up
shoulder traction
sled - 45x4
band pushdowns
band face pulls
dumbell rotators
DE BP - 205x3x3, 225x3x3, 275x1, 295x1, 315x1, 345x1
BP - 315x10
5 Board - 425x5, 455x5
BAG CSR - 4x8-15
Rear Delts w/ mini band - 3x20-25
warm-up
sled 90x6
GHR situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
stretching
hip mobility
DE Box Squat - Buffalo Bar + 120 lbs chain - 225x2x2, 275x2x2, 315x2x2, 275x2x2
Sumo Deadlift on Jumpstretch Platform - 315 + double mins 6x1
GHR - mini band 3x8 +4 drop band
GHR situps - 25 med ball 3x12
Work capacity is way down. First time I was able to hit the box since the injury with no pain.
warm-up
sled 70x4
shoulder traction
dumbell rotator
stretching
4 Board Press - barx10, 95x10, 135x5, 185x5, 225x3, 275x3, add boards 315x3, 365x3, 405x3, 455x1 tied PR, 475x miss, 405x3
Rolling Dumbell Ext - 50x12, 55x10, 60x10
BAG CSR - 4x-12
I pushed hard on Sunday so was happy that I did what I did tonight.
warm-up
45 Hyper - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
Suspended SS Bar SQ (got into low Sumo position and stood up - no hands) -
bar x5
135x5
225x3
275x3
315x3
365x3
405x3 <--- add belt
455x1
495 (515) x1
405x3
Hack Squat on Power Squat Machine - 135x12, 225x8, 315x6
Superset
Hanging Leg Raise - 3x12
Reverse Hyper - 2x10
Got back from Texarkana late so I had LA Fitness Elite Powerlifting GYMFAG Kevin Kirkland come help me at the FAGGYM, 24 Hour Fitness, Frisco, TX
warm-up
Elliptical - 15 min
shoulder traction
Clay's Lats - 3x10
Pulldown Abs - 2x15
stretching
DE BP - Floor Press + doubled minis, 3 board - 185x3x3, 225x3x3, 275x1, 295x1, 315x1
CG 3 Board Press - 365x3, 385x3 PR, 405x3 PR
Hammer Strenph Seated Row - 4 wheels x8x4
Giant Set
Lionox - 3x10
Rope Pushdown - 3x10
Face Pulls - 3x12
At Minton's, Texarkana, TX
Pulldown Obliques - 2x15
Elliptical - 10 min
Barbell Row - 135x10, 225x8, 315x5x2
Plyo Box Jump - 36" 2x5, 42" 2x3
Allen Core Wheel - 45 x 30 sec, 90 x 30 sec, 90x40 ft
Seated Donkey Calf - 4x10-15
Clay's Lats - 3x10
Flew in from the Boogie Down Bronx and felt like absolute ass. Slept on a bench for an hour after lunch.
warm-up
45 Hyper - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
hip mobility
stretching
DE Box Squat - Buffalo Bar + 80 lbs chain - 245x2x5, 295x2x3
DE Deadlift - Sumo, doubled minis on Jumpstretch Platform - 225x8x1
Superset
GHR - 25 lb medicine ball/bdy weight - 3x6/4
Hanging Leg Raise - 20x8x3
Reverse Hyper - 2x12
At Bally's New Roc, NY
warm-up
Elliptical Rider - 5 min
Pulldown Abs - 2x12
Face Pulls - 2x15
Shoulder Traction
CG Incline BP - bar x 15
95x5
135x5
185x3
225x3
275x3
315x3 PR
345x1 PR
365x miss
335x3 PR
Rack Lockout - 315x5, 405x5, 495x3, 520x5
Dumbell Floor Press - 85 (heaviest they had)x10x3 + 2 mini bands
Hammer Strenph Upper Back - 3 wheels x12, 4 wheels x10, 5 wheels x10x2, 4 wheels x10
Face Pulls - 2x12
Cable Rear Delt/Rotator - 4x12/x12
Elliptical Rider - 5 min
At Bally's New Roc, NY
warm-up
Elliptical - 5 min
stretching
hip mobility
SQ - barx5
135x5
225x5
315x3 <--- add belt
405x3 <--- add Metal briefs
500x1
605x miss <--- add Metal Pro *This was retarded. The rack is too narrow and I lost my balance so I set it down on the pins. Not to mention I used a comercial gym bar that bouced more than a Hott Phat ass.
605x smoke
500x5 <--- drop Metal Pro
GMs - 225x5x2, 315x5
It was 10:30 and I was freakin' starving so I quit here. Not the best workout but I was just happy I was able to walk out a decent weight. I couldn't squat 145 to parallel 2 weeks ago. Right knee is killing me.
