October 2007 Archives

warm-up
various band movements
CSR - 2x15
shoulder traction
dumbbell rotators

BP - bar x15, 135x10, 185x3, 225x3, 275x3, 315x1, 375x1
4 Board - 365x3, 425x1, 455x1, 485x shoulder hurting too much so I had spotters take it
*Shoulder is jacked. Need ART. My shoulders are actually fine but my lat/pec get scar tissue under the shoulder girdle and stop the shoulder from moving properly. It's a shame because the weights felt light tonight.

Rolling Dumbbell Ext - 55x10, 60x10, 65x8x2
CSR - 4x8-12
Dumbbell Cleans - 2x10
Face Pulls - 3x12
Band Pushdown - 3x20

At 24 Hour Fagness, Frisco, TX

Bike - 15 min

warm-up
45 Hyper - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12

Romanian DL off pin 2 - 135 + 1 chain x5
225 + 2 chains x5
315 + 3 chains x5 <--- add belt
365 + 3 chains x5
365 + 4 chains x5

*Totally fucked up what Damnstrate had PM'd me but I'll do it right next time and WALK IT OUT. Starting on the pins sucked balls. Also, these were supposed to be SLDL, not Romanian. I even set the chains up wrong and put them over the bar adding 10 per chain to the initial weight.

Olympic Squat - 225x5x2, 315x5, 425x5
Superset
Spud Abs - 3x15-20
Reverse Hyper - 3x12

warm-up i.e. cleaning the gym and unloading the mono

DE BP w/Monster minis - 135x1x2 (close, ROR), 155x1x2, 175x1x2, 195x1x2, 205x1x2, 225x1x2, 245x1x2

Incline DB Press with green band - 90x6, 100x5, 100x6

Phat V-Bar Pulldown - 3 x 10 adding weight each set
Rear Delts facing Incline - 3x10
Mini Band Int/Ext Rotations - 2x12/2x12

warm-up
GHR - 1x10
45 Hyper - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility

DE Box SQ w/SS Bar - 315x2x8 +120 lbs chain, Frantz briefs
Reverse Band Deadlift Green - 315x2, 405x2, 495x2, 605x1
GHR - Blue x10x3
GHR Situps - Blue x10x3
Band GM - Blue x15x2

At Bally's, New Rochelle, NY

warm-up
Elliptical - 5 min
dumbbell rotators
shoulder traction
Hammer Upper Back/Lat - 2x12

Floor Press - bar x 15, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 425x1 PR
add 3 Board - 315x3, 345x3, 365x5, 385x3

Superset
Hammer Upper Back/Lat - 4x8-12
Tricep Ext Machine - 3x10
Superset
Curl Machine - 3x10
Rear Delt Machine - 3x12

Elliptical Rider - 15 min

At Bally's New Rochelle, NY

warm-up
Ellitptical - 10 min
stretching
mobility

GM - 135x3, 225x3, 315x3 <-- add belt, 405x3, 455x3, 475x3
Olympic Squat ATG - 225x5x2, 315x5, 405x5
Spud Abs/Obliques - 6x8-15
Lying Leg Curl - 3x6-10
Seated Calf - 3x20
Calf Raise on Seated Leg Press machine - 3x15

At 24 Hour Fagness, Frisco, TX

Tomorrow is a travel day so I trained today.

Elliptical - 15 min

Deloading upper body.

Giant Set
Incline Dumbell Press - 85x8, 105x8, 125x8
Reverse Grip EZ Pushdown - 3x20
Front Lat Pulldown - 3x10

Donkey Calf Raise - 3x12
Curl machine - 3x6-10

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

DE Box SQ w/SS Bar - 295x2x8 +120 lbs chain
Sumo Dead on Jumpstretch Platform - 315x8x1 + minis
GHR - Blue x10x3
GHR Situps - Blue x10x3

bar x 10
fucked around with various band set-ups where I ended up doing 225x3 w/ doubled light + mini off chest and 275x2 off a 4 board before determining it was WAY too much band. We settled on monster minis with 55# a side. The minis load much more evenly than doubling a light so the weight on the board with the monsters is actually more than the light band. Interesting.

135x3
185x3
225x3
275x3 <--- add 4 board
315x1
345x1
365x1
385x smashed. *I was dead at this point. Not to mention beat to hell going the workout. 185 straight weight felt like shit.

One Arm DB Shoulder Press - 75x10, 85x8
Pro Style Lat Pulldown - 4x10-12
Lying Band Pull Apart - 3x20

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min

Hammer Strenph Seated Row - 4x10
Dumbbell Curl - 75x8, 85x8
Seated Dumbbell Curl - 55x10

It's on in January, Bitches!!! Dont' think I be takin' it easy!

At 24 Hour Fagness, Frisco, TX *car needs new tires so I can't drive it on the tollways
warm-up
Pulldown Abs - 2x15
stretching
mobility
Pullthrus - 2x12

Zercher Squat off pins parallel box - 135x3, 225x3, 315x3, 365x3, 405x1, 455x1, 495x1 PR, 565x miss, 545x1 PR
Step Ups - 135x5, 185x5, 205x6
Pullthrus - 3x12
Pulldown Abs - 5x10
Seated Calf - 5x12-20

warm-up
Pulldown - 2x12
various band movements
dumbbell rotators

DE BP - all sets + 80 lbs chain
185x3x3
225x3x3

CG BP - 2 Board - 275x5
315x5
365x1
335x5

BAG T-bar - 3x10-12
Dumbell Upright Row - 3x10
Monster Mini Rear Delt - 2x20

At 24 Hour Fagness, Frisco, TX

Elliptical - 15 min
Bike - 15 min

Hammer Strenph Pulldown - 3x12
Dumbbell Shrug - 125x10x2
Curl Machine - 5x8-12
Donkey Calf - 4x12
Finger Pullups - 3x10

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

DE Box SQ - 145x2, 235x2, 325x2x1, 375x2x2, 415x2x2, 465x2x2, 505x1x2
Sumo Dead weight on 2" block - 315x2, 405x2, 495x2, 545x back lit up, stopped
GHR - Blue band x10x3
Hanging Leg Raise - 30x6x3
GM - Blue band x20

warm-up
various band movements
Clay's Lats - 2x12
dumbbell rotators

BP w/Apollon's Axle POR
bar x15
83x5
123x5
173x3
213x3
263x1 * pec/delt felt like shit
303x3 <--- add 2 boards
353x1
393x1
423x1 miss - form got loose
403x1
413x1

Dumbbell Row on Incline - 140x22

Frankl Press - 75x12, 90x12
Tate Press - 35x20x2
Face Pull - 3x12

*Really beat up tonight.

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

Suspended SS Bar GM about shoulder width- barx5, 135x3, 185x3, 225x3, 275x3, 315x1, 365x1 <--- add belt, 405x1, 435x1 (455)
Power Squat - 335x5, 515x5, 695x2, 875x3
Reverse Hyper - 3x12
GHR Situps - 2 Purple Bands - 3x10

Ugg. Payed for Wednesday today!

warm-up
various band movements

Many a liftoff for WR holders Johnny May and Jason Cocker along with those for cockstrong brothers Alan and Chuck Krutulis (sp?). HeavyDeezNutz had some heavy boards in there as well. ;-)

DE BP all sets + 2 sets of chain - 185x3x3, 225x3x2, 275x1, 295x1, 315x1
Giant Set
Lat Pulldown - 3x10
Shoulder Horn - 3x10
Overhead V-grip Ext - Green x20x3

Had a great day burying old hatchets and watching Cocker fucking smoke 675 like it was 225. It's amazing how numb you can become to something like that.

At 24 Hour Fagness, Allen, TX

Elliptical Rider - 15 min
Spinner - 15 min

Hammer Strenph Low Lat Row - 3x10-12
Dumbell Shrug - 125x10x2
Curl Machine - 5x6-10
Finger Pullups - 3x10
Calf Raise on Leg Press - 5x10-25

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

DE Box Squat - 275 + blue (465/425) x2x5 Metal training briefs
325x1
375x1
415x1 PR

GHR - Blue x10x3
Band GM - Blue x15x3 *
Spud Abs - 2x20, 2x12

*As in the good ole days, I've learned that when I do band GMs regularly, my back doesn't bother me. VERY IMPORTANT!!!

warm-up
V-bar Lat Pulldown - 2x12
shoulder traction
dumbell rotators
various band movements

BP - bar x5, 135x5, bar x3 <-- add doubled light bands
135x3 ROR (ring on ring - something Rick Hussey told me to do to improve my lockout)
185x3
225x3
275x3 * PR Holy shit I was on fire!
305x1 PR ROR <-- add 4 board
315x1 PR
325x1 PR
335x1 PR
355x1 PR comp grip

Cut it off here. All these were easy except the first set with boards. I knew I was going to pay for it later.

BAG CSR - 4x8-12
Superset
Side Lateral - 3x12
Walker Shrug - 3x10

GHR Curls - 2x8

A) Got all fucked up over the birthday weekend so I felt like shit on Monday.
B) Work ate me up mentally on Monday.
C) Read something by Dave Tate about the biggest problem with today's lifters is that they don't bring anyone into the sport. Elected to sleep Monday and train on Tuesday at the commercial gym and do some advertising since I'm off season.

At 24 Hour Fagness, Frisco, TX

warm-up
Pull-Thru - 1x12
Pull Down Abs - 1x20
stretching
mobility

Rack Pull - went to lowest hole on the rack and stood on 3 plates - about 2.5 on an EFS rack
135x5, 225x3, 315x3, 405x3 add belt, add straps, 495x3, 585x1, 635x1 PR, 675x1 big time PR
GM - 135x3, 225x3, 315x3, 365x3, 405x3
Pull Thru - 3x12
Rocky Leg Raise - 3x6