At Bally's New Roc City, New Rochelle, NY
warm-up
Elliptical - 7 min
mobility
stretching
GM - bar x5, 135x3, 225x3, 275x3, 315x3 <-- add belt, 365x3, 405x3
Zercher Squat off pins, parallel box - 225x3, 315x3, 365x3, 405x1 PR at this height easy
Leg Raise Station - 1x20
Low Back Machine - 3x12
Ab Machine - 4x15
Elliptical - 7 min
At Bally's New Roc City, New Rochelle, NY
warm-up
Elliptical - 10 min
shoulder traction
stretching
dumbell rotators
DE BP - 185x3, 225x3, 275x2, 315x2, 345x2
JM Press - 225x10, 255x10, 275x8, 305x8
Hammer Strenph Upper Back/Lat - 5x8-12
Rear Delt Machine - 3x12
Curl Machine - 3x10-15
Seated Calf - 5x12-20
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
DE Box Squat - got up to 405 + chains and my back locked up
Reverse Hyper - 2x12
Spud Abs - 3x12
*Took a contrast shower after and did some hip mobility and it let go. Relief.
warm-up
various band pushdowns/pulls
shoulder traction
stretching
Clay's Lats - 3x12
CG BP - bar x20, 135x5, 225x5, 275x3, POR 315x3, 365x1, 405x miss
405x3 add 4 board
435x1
455x1 PR with this grip
475 miss
465 miss - sucked since 455 was easy
Dumbell Ext - 45x15, 50x10, 55x10, 60x8, 65x6, 50x9
CSR - 3pl x12, 4pl x10, 5pl x10
Walker Shrug - 2x12
Ray's faggy curls - 1x12
sled 45x8
Squat Assistance Day
warm-up
GHR situps - 1x20
Reverse Hyper - 2x15
mobility work
stretching
14" Cambered Bar GM - 135x5, 225x5, 275x5, 315x5 add belt
Power Squat Machine - 1pl x3, 2pl x3, 3p x3, 4pl x3, 5pl x3, 6pl x3
Pull Thru - blue band x12x3
Spud Abs - 3x20
Reverse Hyper -1x15
warm-up
shoulder traction
dumbell rotators
various band movements
DE BP all sets + minis - 185x3x2, 205x3x2, 225x3, 245x1, 275x1, 295x1, 305x1
4 Board Press - spread base of minis to max on EFS CB3 bench - 335x5, 375x5
5 Board press - had some retarded shit going on and had to go down and then up - 425 miss, 405 miss, 385x5, 405x5
Grappler Shoulder Press - 45x12, 70x12, 90x10
variation of Clay's Lat's - 4x10
Feelin' good. Gotta a great tip from Greg T on snapping the lockout that I was able to utilize today.
Peterbilt put on some Soilent Green for me. Very cool.
warm-up
hip mobility
stretching
Squat - bar x5
135x5
255x3
455x3 add Ace Briefs
545x3 hit parallel on last rep
635x1 add Metal Pro Squatter, high
685x1 high
705x1 high
705x miss *I tried to dip when the gear loaded up and the only thing it did was push me forward.
I was 1-2" high on a lot of these. The Ace Briefs are too much for me under a squat suit. I think when you have good form, it takes a lot less support to get carry over from the gear. I am not ready for that level of support. It reminds me of the Metal Bencher where it's like nothing and then the whole freakin' world for about 2 inches. I don't like it at all.
Reverse Band Deadlift Green - Sumo Belt only - 315x3, 405x5, 495x3, 495x5
GHR - 2x15
Reverse Hyper - 1x12
GHR Situps - Green Band 3x10
warm-up
Face Pulls - 2x12
various band pushdowns
shoulder traction
Floor Press - bar x15
135x5
185x3
225x3
275x3
315x3
365x3
405x miss
375x1
385x miss
Press to neck - 135x10, 185x10, 225x10, 235x10
CSR - 3pl x12, 4pl x10, 5pl x8
Dumbell Clean - 3x10
Lat Pulldown - 2x10
Green Band Overhead Rope Ext - 2x15
At 24 Hour Fagness Frisco, TX
Donkey Calf Raise - 4x12-25
Pulldown Abs - 4x10
Elliptical - 14 min
warm-up
Reverse Hypers - 1x12
GHR Situps - 1x20
GHR Hypers - 1x15
little bit of stretching and hip mobility
Romanian Deads - 135x5, 245x5, 335x5, 385x5 < --- add belt, 425x5, 465x5
Power Squat Machine - 8pl x5, 10pl x5, 12pl x5, 14pl x5, 16pl x5
Reverse Hyper - 3x10
Hanging Leg Raise - 25x8x3
warm up
Sled - 90 x6
Spud Abs - 2x15
Hyperextension - 1x10
stretching
mobility
*Leg still sore as shit, especially glute/ham tie in, from the stupid Power Squat on Monday.
DE Box SQ w/ Buffalo Bar, Metal Pro Briefs - 135x2, 225x2, 315x2
405x2
455x2
455x1 1chain
455x2 2 chains
455x2 3 chains
495x1 3 chains
525x1 3 chains PR
*I went off a higher box last week and wore the Ace Briefs. It was much harder today.
DE Deadlift Sumo - 335x1x2, 425x1x4
Had to get out quick. Light assistance tomorrow.
warm-up
various band movements
shoulder traction
dumbell rotators
Clay's Lats - 3x12
Reverse Blue Band BP - 225 x5
275x5
315x5
365x3
405x3
455x3 tied PR easy
495x1
525x1 miss
515x1 PR
5 Board Press - 455x3, 475x3, 495x5 PR, 515x2 PR but couldn't hold the 2nd rep
Dumbell Rows - 140x8x3
Lying Rear Delt Raise - 25x10x3
warm-up
Reverse Hyper - 1x15
GHR Situps - 1x20
stretching
45 Hyper w/ SS Bar - bar x 12, 115x10, 155x6
Power Squat - 315x8, 405x8, 495x8, 585x8
GHR - 3x10
Spud Abs - 3x10
shoulder traction
various band warmups
Spud Abs - 2x12
DE BP *tried using chains but shoulder weren't having it, straight weight - 185x3x2
225x3x2 - add 1 board
275x1POR on singles
295x1
315x1
335x1
355x1
375x1
rep set, drop 1 board - 300x18 PR and had more
Giant Set
Overhead green band ext - 2x25
Standing 1 Arm Dumbell Press - 60x10x2
Face Pulls - 3x12
mini band rear delts - 3x12
At 24 Hour Fagness, Frisco, TX
Hammer Strenph Lat Pulldown - 3pl x12, 4pl x12x2, 5plx10
Hammer Strenph Shrug - 5pl x21x2
Donkey Calf - 4x12-15
Superset
High Pulley Obliques - 2x10
Standing Abs - 2x12
Curl Machine - 3x8-12
warm-up
GHR Situps - 1x20
GHR Hypers - 1x10
Reverse Hyper - 1x10
mobility work
stretching
DE Box SQ Buffalo Bar, Metal Ace Briefs, had to go off a higher box to get down
405x2
405x2 1 chain
405x2 2 chains
405x2 3 chains
455x2 3 chains
495x2 3 chains
Superset
Reverse Hyper - 3x12
Hanging Leg Raise - 25x6x3
At 24 Hour Fagness, Frisco, TX
Had to work late last night so I missed the workout. Way to start it off.
shoulder traction
various band movements
rack pushups
T-bar Row - 2x12
Floor Press - bar x10
bar x3 <--- add choked doubled light bands
95x3
135x3
185x3
225x3
275x3
315x2
325x1
335x1
350x1
Incline Dumbell Press w/light band behind back, palms in - 105x6, 115x6
Hammer Strenph Seated Row - 4pl x 10, 5pl x10x2
Rear Delt Machine - 3x10-12
At 24 Hour Fagness, Frisco, TX
Chuck's Lats - 3x12
Seated Calf - 3x12-20
Dumbell Hammer Curls - 3x6-8
GHR - 2x12
GHR Situps - 2x20
Reverse Hyper - 1x12
Sled - 45x10 trips
I didn't do so well yesterday but I know you were proud that I gave it everything I had. I really miss you. You are the best human being I ever knew. I'm sure you are being honored for all your goodness. Happy Birthday! Keep in touch please.
