Elliptical Rider - 15 min
Hammer Strenph Seated Row - 3x10
Pulldown Abs - 3x10
Donkey Calf Raise - 4x15
September 2006 Archives
Happy Birthday to me!!!
warm-up
sled - 90x6 trips
GHR - 1x10
GHR Situps - 1x20
stretching
hip mobility
DE Box SQ - 305x2x4 + blue bands, 305x2x4 + blue bands + 2 suspended chains/side
DE Deadlift Conv - 225 x 3, 315 x 3, 405x1x3
GHR - 4 x 10
Reverse Hyper - 4x10
2 wheels x 10
3 wheels x 10,10,10
warm-up
various band movments
shouler tractions
dumbell rotators
blast strap pushups - 2x15
ME BP
bar x 20, 95 x 10
Close grip - 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 1, 385x miss
445x1 <--- add 3 board, add Rage X
475x1 <--- add 1 board
495x1 <--- touch
495 + 1 chain
495 + 2 chains <--- couldn't lock the last inch
515 + 1 chain
5 Board Press (w/shirt)
525 x 3
545 x 3
575 x 3
Pro Style Fat Bar Lat Pulldown - 4x10-12
Face Pulls - 3x12
Mini Band Rotators - 3x12
Elliptical - 15 min
Hammer Strenph Seated Row - 3x10
Pulldown Abs - 4x10
Seated Calf Raise - 4x12
Sicker than a dog and it was my wife's birthday so that sucked.
warm-up
Blast Strap Pushups - 3x12
various band movements
dumbell rotators
DE Floor Press 3 Board + doubled monster minis
185x2x3
205x2x3
225x2x3
275x1
295x1
315x1
345X1
5 Board Press
365x5
405X5
425x5
435x5
CSR - 135x3x15
Super Set
Clay's Lats - 140x10, 195x2x10
Seated DB Laterals - 25x3x10
warm-up
GHR Situps - 1x20
Reverse Hyper - 1x15
stretching
hip mobility
DE Box Squat - 285x2x2, 325x2x2, 375x2x2, 415x2x2
GHR - 4x (25x6 +4 reps)
GHR Situps - Green band x10x3
Reverse Hyper - 3x12
At Bally's Totally F'd up Fitness, New Rochelle, NY
warm-up - Ellitptical 10 min
dumbell rotators
Hammer Strenph Low Row - 2x12
various stretching
shoulder traction
CG Incline Press - barx15, 95x10, 135x3, 185x3, 225x3, 275x3, 315x1, 325x1, 335x1, 315x3
Rolling DB Ext - 55x10, 65x8, 70x6, 50x8
Front Lat Pulldown - 4x10
Tri Pushdown - 3x12
Cable Rotator - 3x12
Treadmill - 10 min
At Bally's, New Roc City, NY
warm-up
Elliptical - 8 min
stretching
mobility
Pulldown Abs - 2x12
DE Box SQ - 275x2x2, 315x2x2, 365x2x2, 405x2
GM - 225x3, 275x3, 315x3, 365x3, 405x3 <--- add belt, 505x3
Pull Down Abs - 4x10-12
Pull Thrus - 3x12
Standing Calf - 4x8-12
Elliptical Rider - 7 min
At Bally's, New Roc City, NY
warm-up
Elliptical - 15 min
shoulder traction
dumbell rotators
Hammer Strenph Low Row - 2x12
DE BP - 185x3x2, 205x3x2, 225x3x2, 255x1, 275x1, 315x1, 345x1
CG Low Pin Press - 315x5, 325x5, 335x5, 345x5
BP - 275x11* Tris were smoked! Had nuthin'!
Hammer Strenph Low Row - 4x8-12
Rear Delt Machine - 3x10
Tri Pushdown - 2x12
Cable Rotators - 2x12
Curl Machine - 3x8
warm-up
various band movements
CSR - 2x12
CG BP - barx20
95x10
135x5
185x3
225x3
275x3
315x3
<----------I was trying to learn the board rebound thing today so it looks horrible------------>
365x3 <--- add 3 Board
405x miss
385x2
405x miss
405x1
415x miss
415x1 <--- add 4 Board
440x miss
440x miss <--- add 5 Board
Tate Press - 55x12, 60x10, 65x8, 60x8
warm-up
sled - 90x6
GHR - 1x10
Reverse Hyper - 1x12
mobility
Box SQ - bar x5x2
145x3
255x3
345x3 <--- add briefs
455x1
Free SQ - 455x1
535x1
605x1 <--- add Leviathan
685x1
735x1* Don't know what happened here but I hit the wall like a MF. I think I did something wrong technically but have now idea what it was.
655x2
Sumo DL - 225x3
315x3
405x3 <--- add belt
455x1
500x1
555x1 <--- add Leviathan straps down
585x1
495x5
This was probably the worst squat workout and best DL I've ever had. The good part was after I got smashed with a light weight in the squat, I went to a place where I didn't give a F anymore.
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Hammer Strenph Lat Pulldown - 3x12-15
Calf Raise on Leg Press - 3x20
Pulldown abs w/ Spud Strap - 3x8
Curl Machine - 2x12
Ended up with way too much work and too much mental strain to train today. I'm fortunate.
warm-up
sled - 45x8
various dumbell movements
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1,295x1, 315x1, 345x1
3 Board Press - 315x5, 365x3, 405x2, 365x6
CSR - 4x8-12
Dumbell Lateral - 3x10
at 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
Seated Calf Raise - 3x15
AM
warm-up
hip mobility
Reverse Hyper - 1x15
GHR - 1x10
Power Squat - 135x5, 225x5, 315x5, 405x5, 495x5, 585x5 ultra wide and deep
Reverse Hyper - 3x12
45 Hyper - 3x15
---------------------------------
PM
warm-up
sled - 90x8
GHR - 1x15, mini band x (10 +5) x3
Allen Core Wheel - 100x30 sec x3
various band movements
CSR - 2x12
shoulder traction
dumbell rotators
Fat Bar BP - pinkies on rings
bar x10
95x5x2
135x5x2
185x3
225x3
275x3
315x3 <--- add 2 board
365x3
385x1
405x1 PR
415x1 PR
375x3 PR
Rolling DB Ext - 55x10, 60x8, 65x6, 55x10
CSR - 4x10
Rear Delt on Steep Inline - 25x12x2, 30x12
at 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
Hammer Strenph Lat Pulldown - 3x10-15
Clay's Lats - 2x12
Dumbell Obliques - 100x12, 125x10x2
Calf Raise on Leg Press - 3x15-25
Curl Machine - 3x12
Reverse Hyper - 1x12
lots of stretching and mobility
*Hips were off and my hamstrings were super tight. I didn't think I'd be able to train but Steve adjusted me and Phil did some PNF stretching on my hams. Turned out alright but I wasn't able to break because of the tighness.
SQ - bar x5
145x3
245x2
335x2 <--- add belt
445x1 <--- add Titan Boss briefs
535x1
605x1 <--- add Inzer Leviathan
670x1
720x1 <--- add wrap
750x1 <--- I had the bar too low and it was pitching me forward. This happens when my rack height is low and that's what happened. I felt like I was loosing my balance the whole time so it wasn't very explosive but it was easy.
815x1 Reverse Blue Band Overload
DL - 225x3
315x3
405x2
495x1 <--- add Leviathan
525x1
545x1
various band movements
Lat Pulldown - 2x12
Floor Press to 3 Board w/ doubled monster minis - 185x3x3, 225x3x3, 275x1x2, 315x1x2, 345x1
5 Board Press - 405x3, 425x3, 445x3, 455x3
BP - 275x12
Superset
CSR - 3x10
Clay's Lats - 3x8
mini band rear delts - 3x20-25
At Major Fitness, Pueblo, CO
warm -up
Elliptical - 10 min
GHR situps - 1x20
GHR - 1x10
45 Hyper - 1x10
hip mobility
DE Box SQ - 315 + 180 lbs chain 6x2 *
*back was on fire so I took it easy after this
GHR - 5x10-15
Stability Ball Situps on Low Pulley - 3x10
Obliques on High Pulley - 2x10
Marcelo helped me out.
