At 24 Hour Fagness, Frisco, TX
Elliptical - 20 min
Dumbell Row - 125x15x3
Rear Delt Machine - 3x12
Curl Machine - 3x8
June 2007 Archives
warm-up
stretching
mobility
GHR Situps - 1x20
GHR - 1x10
45 Hyper - 1x10
DE Box SQ - 315 + blue/purple 8x2 *some sets were singles because my back is irritated but it worked out to 16 reps total
Reverse Hyper - 3x12
45 Hyper - purple 3x10
Sled - 1pl, 2pl, 3pl, 4pl x 8 trips
At 24 Hour Fagness, Frisco, TX
Elliptical - 20 min
Pulldown Abs - 3x15
Calf Raise on Leg Press - 5x15-20
Hammer Curl - 70x8, 75x8
warm-up
various band movements
shoulder traction
V Handle Lat Pulldown - 3x12
BP w/Apollon's Axle POR
bar x10
83x5
123x5
173x3
213x3
263x3
303x3
353x3 <--- add 2 boards
393x1
423x1 tied PR
433x miss
393x2 PR
Decline Dumbell Ext - 40x10, 45x10, 55x10, 60x8x2
CSR - 3x8
Head Supported Rear Delt - 3x12
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Cambered Bar G.M's
bar x5
155x5
245x3
335x3
385x3
425 x *back wasn't having it.
Power Squat
6 plates x5
8 plates x5
10 plates x5
12 plates x5
14 plates x5
GHR
3 sets x 12 reps
Reverse Hyper - 2x12
Spud Abs - 4x8
warm-up
various band pushdowns/pulls
shoulder traction
dumbell rotators
DE BP w/3 sets of chains - 185x3x3, 225x1x3, 275x1, 295x1, 315x1, 335x1
4 Board with loose shirt - 455x5, 495x5, 545x3, 585x1
Overhead band ext - 3x25
Pro Style Lat Pull - 3x12
Side Lateral - 3x12
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Hammer Strenph Seated Row - 4x10-15
Clay's Lats - 3x12
Calf Raise on Seated Leg Press - 4x15
Curl Machine - 4x8-12
Abs on low pulley/stability ball - 4x10
stretching
mobility
Reverse Hyper - 1x15
45 Hyper - 1x15
GHR Situps - 1x20
Front SQ w/SSB
barx5
155x5
245x5
335x2x5
45 Hyper w/light band - 3x12-15
Rev. Hypers - 270x3x10
Vertical Leg Raise - 20x8x3
stretching
mobility
Reverse Hyper - 1x15
45 Hyper - 1x15
GHR Situps - 1x20
Front SQ w/SSB
barx5
155x5
245x5
335x2x5
45 Hyper w/light band - 3x12-15
Rev. Hypers - 270x3x10
Vertical Leg Raise - 20x8x3
At Gold's Gym, Dr. Phillips, FL
warm-up
Elliptical - 15 min
BP POR - 135x5, 185x5, 225x3, 275x3, 315x3, 365x1, 385x1, 405x1 EASY PR
Pin Press ~ 4 Board - 315x5, 405x3, 425x3, 435x5 PR
Strict Dumbell Ext - 40x8, 45x8, 50x8, 55x8, 55x6
Hammer Strenph Jammer - 45x10, 90x10x2
Superset
Rear Delt Machine - 2x12
Side Delt Machine - 2x10
Pulldown Ab Station - 3x10 (HFS!!! I got sore from these. Didn't see these the day before.)
Then I walked around the gym and did every curl machine.
At Gold's Gym, Dr Phillips, FL
warm-up - stretching, mobility
Anderson Squats at parallel - 135x5, 225x5, 315x3, 365x3, 405x3, 455x1, 495x1, 545x1 PR, 575x miss, 555 x miss, 475x3
Stiff Leg DL - 135x5, 225x5, 315x5, 365x5
Lying Leg Curl - 4x8-12
Back Extension Machine - 4x10
Pulldown Abs - 3x10
Elliptical - 12 min
At Phoenix Gym, Daytona, FL
warm-up - stretching, hip mobility
Hammer Strenph Lat Row - 4x10-12
Hammer Strenph Pullover - 3x12
Incline Calf Machine - 4x12-20
DE BP - 185x3x2, 225x3x2, 275x1 305x1, 315x1, 345x1
Lying Hamstring - 4x10
Hanging Leg Raise - 3x20
Scott Bench EZ Bar Curl - 3x10
Incline Rear Delt - 3x12
At Bally's New Roc City, New Rochelle, NY
Elliptical - 10 min
stretching
hip mobility
Olympic Squat - 135x5, 225x5, 315x5, 405x5
Low Box Squat - 225x3, 315x3, 405x3, 455x3 RAW PR easy
Rounded Back GM - 135x10
BP POR - 135x5, 185x5, 225x5, 275x5, 315x5, 365x4 PR easy
CG BP - 275x8x2
Giant Set
Hammer Shoulder Press - 3x10
Triceps Pushdown - 3x20
Curl Machine - 3x10
Seated Calf - 3x15
warm-up
various band movements
dumbell rotators
shoulder traction
Clay's Lats - 2x10
DE BP - all sets + 80 lbs chain
bar x6
95x6
135x3
185x1x2x4
225x1x2x2 off 1 board
275x1x2 off 2 board
315x1x2 off 3 board
365x1x2 off 4 board
405x1x flounder off 5 board - soft handoff - didn't matter - just wanted to feel some weight
Clay's Lats - 2x12
Dumbell Press w/Green behind back - 100x10x2
T-Bar Row - 4pl x10x2
Rear Delt - mini x15x2
Susan Komen Walk for the Cure - between walking to the event from parking, the event, and walking back to BFE, about 50 minutes
At 24 Hour Fagness, Frisco, TX later
bike - 12 min
Calf Raise on Leg Press Machine - 4x12-20
Standing Abs - 4x8-12
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
shoulder traction
SQ - bar x5x2 off box
145x3 box
255x2
345x2x2
455x2x2 add Boss briefs
545x1x2
615x1x2 add Ginny suit
705x1 add Z wraps
755x1
DE Dead sumo - 315x1x2, 405x1x2
Reverse Hyper - 3x12
GHR situps - green + purple 3x10
*Thanks to Stew for really being on top of stuff for me as I near the meet. I really needed someone to step in and watch the externals for me and he's done that. He really helped me get back to doing things correctly.
