warm-up
sled dragging - 90x6
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x15
Power Squat Machine - all sets + blue & green band with low box - 135x2, 225x2, 315x2, 405x2x5
DE Sumo Deadlift - 405x1x5
GHR - jacked up with light band x6
Leg Raise - 1 set of chains 3x10
*Shoulder area was still so sore from ART I couldn't even get under the bar. I just squatted on Wed and have to squat heavy on Monday so it all worked out.
Had ART on shoulder/upper back for 1 hour. Dr. Lee said I was getting to the point where other muscle groups were coming into play to move the joints in this area. That's a BAD thing and why Dave Tate is so jacked up. This explains problems with rotation the squat and deadlift and the lockout problems on my right side in the bench. Should be good to go now. Funny, my left side shows none of this. His theory? I need to use an ergonomically correct mouse that looks like a fighter pilot stick and let my arm rest on the desk. Very interesting.
Freakin' about died Monday and Tuesday with some lymph node/throat/sinus funky thing. I slept 22 hours over those two days and still feel like shit.
warm-up
Reverse Hyper - 1x20
GHR Situps - 1x20
GHR - 1x12
Box SQ - bar x10
135x5
225x3
345x2 <--- add Preadator briefs
345x1
455x3
545x1 <--- add Leviathan straps down, couldn't hit box
545x1 <--- couldn't hit box
545x1 <--- drop briefs, hit box
600x1*
615x1 PR
* Widened stance and was able to get down. Tells me the briefs are what's killing me.
BP - bar x15
135x5
185x3
225x3
275x3
315x1
455x1 <--- add 3 Board, add Rage X
495x1 <--- add 1 Board
515x1 easy even with shoulder jacked
BAG CSR - 3x10
Reverse Hyper - 3x10 heavy
Tricep Pushdown - 3x12
Felt like shit because of shoulder injury and too much liquor at Slayer and the Lodge last night.
"Ahh what the hell, it was fun anyway!" - Clark W. Griswald
warm-up
sled 45x6
band pushdowns
band shoulder traction
Reverse Hyper - 1x10
Dumbell Press - 60x15, next sets with green band behind back - 60x10, 85x10, 100x6, 100x8
BAG CSR - 4x10
Kettle Bell Front Raise - 3x10
Face Pulls - 3x15
warm-up
sled - 90x6
45 Hyper - 1x10
GHR - 1x10
GHR Situps - 1x20
mobility work
DE Box SQ w/blue+green+purple bands - 195x6x2
DE Sumo DL on Jumpstretch platform elevated 1 block w/doubled minis - 275x1x6 RAW
GHR - 3x10
Reverse Hyper - 3x10 heavy
GHR Situps w/medicine ball - 3x12
Seated Calf Raises - 3x20
My mother died one year ago today. You cannot imagine how bad I miss her guidance or the love a mother has for her son. She was the biggest force in my life and I am glad I got to tell her that before she died.
I love you Mom. Please watch over me and guide me.
Always your baby boy,
Sean
Floor Press w/El Gordo fat bar & 80lbs of chain (P.O.R.)
75x5
125x5
165x3
215x3
255x3
305x1
325x1 PR
335x1 PR
6 Board Press
455x5
475X5
Super Set
CSR - 3x10
Clay Lats - 3x10
Super Set
Incline Rear Delt Raises - 3x10
Seated Calf Raises - x3x20
GHR Curls - 2x10
warm-up
sled dragging - 90x6
mobility (get the EFS moblity disk - rules)
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
Sumo Deadlift
135x3
225x3
315x3
405x2 <--- add Inzer Hardcore
495x1
585x1
635x miss * <--- add Frantz double briefs
495x4 <--- remove briefs
545x2
I must remember to pull the underhand into body. I had it and got lazy resulting in the miss. PR deadlift on the way next month. Look for it.
SS Bar GM - 155x5, 245x5, 295x5
45 Hyper - light band x 10x3 hold at top
GHR Situps - green band x10x2
Allen Core Wheel - 90x30 sec x2
warm-up
sled - 45x6
stretching
band pressdowns
band face pulls
CSR 1x20
DE BP
185x3x2
225x3x2
275x1
315x1
345x1
REP set
315 x9
MM 4 Board
405x3
425x3
425x5
Superset
CSR - 3x10
Handicap walker shrugs - 3x12
KB Curls - 3x10
rear delt w/ light band 3 x 20
DE Box SQ - w/blue+green+purple bands - 175x6x2
Sumo SLD - 225x8, 315x8, 315w/80lbs chains x8 * these ruled!
Rev Hyper- 360x10, 450x2x10
GHR Situps w/green band - 3x10
Tommy Fannon and Blaine Stussy in the hizouse tonight! Right on! These guys are very cool and very strong. Tommy brought in some Live Cannibal Corpse that freakin' ruled. Great seeing you guys!
Miller Lite - 3x12 oz
warm-up
sled 45x6
shoulder traction
band pushdowns
BAG CSR - 15x2
4 Board Press w/ doubled light bands
bar x 15
95x10
bar x3 <--- add bands
95x3
135x3
185x3
225x3 <--- add boards
275x3
315x1
325x1
335x1 PR*
New bands on this exercise will make a HUGE difference so keep that in mind.
BP
455x1 <--- add Rage X, 3 Board
515x1 <--- 1 board
535x1 <--- tris were SMOKED but
275x5 off 4 Board w/doubled minis
BAG CSR - 4x10-12
Kettlebell Rear delt - 3x10
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
mobility work
SQ - bar x5
145x5
255x3
345x3 <--- add Metal briefs
455x3
<--- try to put on Greg's old Leviathan
545x2 <--- add Ray's old Leviathan
595x1
635x1 <--- felt like absolute shit, suit not tight enough
705x miss <--- add my Leviathan, started to falll back in hold
505x5 <--- worked on form and think I finally got my stuff straight.
45° Hypers w/4" cambered bar - 115x3x10
Giant Set
Hanging Leg Raises - 2x10
Gripper Machine - 2x10
Seated Calf Raises - 2x15
Pulldown Abs - 2x20
warm-up
shoulder traction
band pushdowns - 2x30
Chuck's Lats - 2x12
DE Floor Press - all sets + monster minis tripled - 185x3x2, 225x3x2, 245x3x2
Chain Suspended Med - 335x5, 385x5
5 Board Press - 435x3, 475x miss * something tweaked in my left forearm
BAG CSR - 4x10
Kettlebell Rear Delt Raise - 3x10
warm-up
GHR situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
hip mobility
DE Box Squat - 145+ blue, green, purple bands 6x2
DE Dead on Jumpstretch platform sumo w/ doubled minis - 315x8x1
GHR - 20x10x3
GHR Situps - green band x10x3
Seated Calf - 3x12
warm-up
CSR - 2x15
pushdown - 2x20
shoulder traction
CG 3 Board Press - barx15
95x5
135x5
185x3
225x3
275x3
315x3
365x3 <--- add boards
385x1
405x1
415x1
420x1 PR
Superset
CG BP - 315x5x3
CSR - 3x10
Shrug Machine - 3x10
Rear Delt Machine - 3x15
Hammer Curls - 3x6-8
warm-up
sled - 90x6
Reverse Hyper - 1x15
GHR Situps - 1x20
GHR - 1x10
Suspended SS Bar GM - barx3, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, 405 (425) x1
Power Squat - 225x8, 315x8, 315x10
Superset
45 Hyper - light band x12x3
Dumbell Obliques - 85x10, 100x10x3
warm-up
stretching
mobility
Pulldown Abs - 2x15
DE Box Squat - 275x2x2, 315x2x2, 365x2x2, 405x2, 365x2x2
GM - 225x5, 275x5, 315x5, 365x5
Pullthru - 3x12
Pulldown Abs - 3x10
Hammer Strenph Toe Press - 5x15
Elliptical Rider - 15 min
