July 2007 Archives

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

45 Hyper w/ SS Bar - bar x12, 115x10, 135x10
Band GM - Green x15x3
Band Seated Leg Curl - Green x10x3
Hanging Leg Raise - 35x6x3
Reverse Hyper - 2x12

warm-up
various band movements
shoulder traction

DE BP - all sets + monster minis - 185x3x2, 205x3x2, 225x1x2, 275x1, 305x1, 315x1, 345x1
4 Board + mm - 315x3, 365x3, 385x3
Pro Style Lat Pulldown - 4x8-12
Dumbell Cleans - 3x15

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 12 min

Hammer Strenph Seated Row - 4x10-12
Donkey Calf Raise - 3x15-20
Hammer Strenph Grip - 4x10 + static
Pulldown Abs - 4x10
Hammer Strenph Curl - 3x12

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

DE Box Squat + blue & purple bands ~ 290 band at top with 4x9 base
blue x2
blue & purple x2
145x2
235x2 <--- add Titan Boss briefs
325x2 <--- add new Leviathan WOOHOO!!!
415x2
515x1 PR * missed the second rep because I couldn't hold my air. It was stiffling in the gym, I was all jacked up in many ways and when I took my breath for the second, it just blew out of me. Tried it anyway. First rep was easy.

Sumo Dead w/Titan briefs and Ginny - 315x1, 405x1, 495x1, 605x1 easy opener
*I have now mastered the Kutcher/Spud method of flexing the bar off the floor. I didn't even have to pull the bar on the 605 and was able to gear whore even more by wearing some serious briefs. Looking for a HUGE PR in my pull.

Reverse Hyper - 2x12
GHR - blue x8x3
GHR situps - blue x10x3

At Casa de Bott, Palisades Park, NJ

Good to see John as always. He had a full crew including Dave Kirschen whom I've haven't seen for years. They were riding one dude the whole time about being a dummy. It was great. Just like home!

BP POR - bar x15, 95x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1
Comp BP - 455 <--- Add Rage X, 3 Board
495 <--- Add 2 Board
545 <--- didn't quite touch, easy weight, open here again
545x3 <--- Add 3 Board
585x2
605x2

Hammer Lat/Upper Back Row - 4x12-15
Rear Delt lying on bench - 3x10

Thanks John and crew!!!

At Bally's New Roc City, New Rochelle, NY

warm-up
Ellitpical - 5 min
stretching
mobility

GM - bar x10, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3
Zercher off pins - 365x1 * Felt like lightinig hit me because my back is jakced. Stopped immediately
Pull thrus - Stack + green band - 4x12
Spud Abs - 4x15, Obliques - 2x8
Lying Leg Curl - 4x8-12

At Bally's New Roc City, New Rochelle, NY

warm-up
shoulder traction
pushdowns
dumbell rotators

Decline BP POR - bar x20, 135x3, 185x3, 225x3, 275x3, 315x5, 345x5, 375x3 PR, 405x2 PR
DE BP - 225x1x9
Hammer Strenph Upper Back/Lat - 5x8-12

Giant Set
Rear Delt Machine - 3x12
Lat Pulldown Machine - 3x10
Seated Calf Raise - 3x15
Curl Machine - 3x10
Tri Ext Machine - 3x10
EZ Reverse Pushdown - 3x15

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 12 min

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility work

DE Box Squat Buffalo Bar + blue bands ~ 190 band at top with 4x9 base - bar x2x3 - 335x6x2
Band GM - blue x20x3
GHR - blue x10x3
GHR Situps - blue x8x3
Spud Abs - 2x20

warm-up
various band movements
shoulder traction

Reverse Band Press - went up to 455x3, and 495x1. Shoulders felt like shit so I stopped there. Shit, I just checked and 515 was my PR. I could have broke that easily.
Rolling Dumbell Ext - 45x10, 50x10, 55x10, 60x8, 65x8
T-Bar Row - 2pl x15, 3pl x12, 4plx10x3
Dumbell Clean - 3x10

Elliptical - 15 min
Bike - 10 min

Donkey Calf on Leg Press - 4x12-25
Obliques on High Pulley - 3x10

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

45 Hyper w/14" Cambered Bar - bar x12, 115x10, 165x8
Power Squat - 3pl x5, 4pl x5, 6pl x5, 7pl x5, 8pl x5
Hanging Leg Raise - 35x6x3
Reverse Hyper - 2x12

warm-up
various band movements
shoulder traction

DE BP - all sets + 180 lbs chain - 185x2x1, 225x2x1, 275x2x1, 295x2x1, 315x1, 185x1x3
CG Overhead Press off pins - 135x3, 185x3, 205x3, 235x3
Front Lat Pulldown - 3x10-15
mini band rear delts - 3x20

Takin' it easy today. Needed one.

Elliptical - 15 min
Bike - 10 min
Hammer Strenph Seated Row - 3x8-12
Seated Row - 2x12
Seated Calf Raise - 4x15
Curl Machine - 3x8

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

DE Box Squat + blue, green, purple bands ~ 440 band at top with 4x9 base - bar x2x3
145x2
235x2 <--- add Titan Boss briefs
325x1 <--- add Ginny suit
385x1 PR
415x miss
415x1 PR

Sumo Dead w/Predator briefs - 225x1, 315x1, 405x1, 455x1, 495x1
405 + 1 chain
405 + 2 chains
405 + 3 chains
405 + 3 chains and retarded anchor chain

GHR - purple x12, green x10, blue x10
Spud Abs - 4x6-12 heavy

bike - 20 min

warm up
face pulls
various band movements
shoulder traction

CG BP - bar x15, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1, 385x1 PR, 405x1 PR
3 Board Press POR - 365x3, 405x3, 455x miss, 425x3
T-Bar Row - 3pl x12, 4pl x10, 5pl x8,
Clay's Lats - 3x10
mini band rear delt - 2x15

warm-up
GHR Situps - 1x20
GHR - 1x10
stretching
mobility

Suspended SS Bar GM - bar x3, 115x3, 155x3, 205x3, 295x3, 335x3, 385x3*
*takin' it easy for Friday
GHR - 15x12, 20x12, 25x12
Reverse Hyper - 2x12
Hanging Leg Raise - 30x6x4

warm up - Clay's Lats - 2x12
various band movements
shoulder traction

DE Floor Press off 3 Board + tripled minis
All 3 Boards
185x3
205x3
225x3x2
275x1
295x1
315x1
335x1
355x1
385x1 PR

5 Board Press w/ new Inzer Rage X - 495x2 flounder *trying to break in shirt
495x3
545x3
605x3
455x3 <--- 2 Board

One Arm Shoulder Press - 75x10, 85x10
Overhead Ext - Green x25x3
Pro Style Lat Pulldown - 4x12
Shoulder Horn - 2x12
Rear Delt w/ mini - 2x20

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

DE Box Squat + blue, green, purple bands ~ 440 band at top with 4x9 base - bar x2
145x2 <--- add Titan Boss briefs
195x2
235x2 <--- add Ginny suit
285x2
325x2
375x2 PR

Sumo Dead w/Predator briefs - 225x1, 315x1, 405x1, 455x1, 495x1x2
45 Hyper - x20, SS Bar x10x2
Spud Abs - 4x12 heavy

At 24 Hour Fagness, Frisco, TX

Elliptical 20 min

warm-up
various band movements
Clay's Lats

4 Board with doubled light bands - bar x5, 135x3, 185x3, 225x3, 275x1 * cut it off here. Shoulders were not agreeing.

Dumbell Press - 70x20, 75x30
T-Bar Row - 3pl x12, 4plx10, 5plx10x2
Band Pushdowns
Shoulder Horn
Dumbell Curls on GHR - 2x12

warm-up
stretching
mobility
GHR Situps - 1x20
GHR - 1x10
45 Hyper - 1x10

GM - bar x5, 145x3, 235x3, 285x3, 325x3, 375x3, 415x3
45 Hyper - purple 3x10
GHR - 25 3x10
Dumbell Side Bends - 85x10x3

warm-up
various band movements
shoulder traction

DE BP w/doubled minis + 80lbs chain - 185x1x2, 205x1x2, 225x1x2, 245x1x2
3 Board w/shirt - 495x5, 525x3, 545x3, 585x2
Lat Pulldown - 3x12
Overhead Ext - green 3x25