warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ + blue bands (190/150) - 295x2x6 at blistering pace
DE DL Sumo - 315x1x3, 365x1x4, 405x1x3
Seated Leg Curls - 2 green x12x3
GHR Situps - blue/purple x8x3
November 2007 Archives
warm-up
shoulder traction
various band movements
dumbbell rotators
BP - bar x15, 135x10, 185x3, 225x3, 275x1, 315x1, 365 x shoulder was f*cked
405x3 <--- 4 board, Rage X
455x3 <--- 3 board
495x3 <--- 3 board
525x1 <--- 2 board
565x1 <--- 1 board *open here
605x1 <--- 3 board
CSR - 3x10
Band Pushdown - 3x15
Rear Delt on Incline - 3x12
warm-up
GHR - 1x10
45 Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Zercher Squat off pins parallel box - 135x3, 225x3, 315x3, 365x3, 405x3, 455x1, 495x1, 565x1 PR, 585x1 PR
14" Cambered Bar GM - 155x5, 245x5, 295x5
GHR - 70x6x2, 70x8
Pulldown Abs - 1x25, 2x12
warm-up
shoulder traction
various band movements
dumbbell rotators
2 Board Press w/Apollon's Axle - bar x10, 123x5, 173x3, 213x3, 263x3, 303x5
393x3 <--- add 4 board
393x5
Superset
Pro Style Lat Pulldown - 3x10
Overhead Rope Ext - green x12x3
Superset
CSR - 3x10
Upright Row w/ Spud Strap - green x10x3
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Bike - 12 min
Hammer Lat Pulldown - 4x6-10
One Hand Deadlift off pins - 135x3, 155x3, 175x1, 185x1x3
Curl Machine - 4x10
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
stretching
mobility
DE Box SQ + blue bands (95/75) - 285x2x4, 305x2, 325x2, 345x2, 375x2
Hyperextension w/ 4" Cambered Bar - bar x10, 65x10, 85x10
GHR - blue x10
Seated Leg Curl - green x12x3
Hanging Leg Raise - 35x8x3
warm-up
Clay's Lats - 2x12
shoulder traction
various band movements
dumbbell rotators
BP - bar x 10
135x5
185x3
225x3
275x1
315x1 * More ART. This felt like shit.
405x3 <--- add Rage X, 2 board
495x3
550x2
Pin Presses ROR - 365x5, 405x5, 455x5, 495x5* Huge PR at this height
Two Handed Dumbell Row on Incline - 100x10x3
Walker Shrug - 2pl x10, 3pl x10, 3pl + 25 x3, 3 pl x10
Mini Band Side Delt - 2x12
Mini Band Rear Delt - 3x12
Mini Band internal rotations - 2x15
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
stretching
mobility
Suspended 14" Cambered Bar GM - bar x3, 155 x 5, 245 x 5, 295 x 3 <-- add belt, 335 x 3, 385 x1x2 * felt like ass so quit here. Had back traction today and was destroyed.
Power Squat - 425x5, 605x5, 805x5
45 Hyper - monster + reg mini x10x3
GHR Situps - 45x10, 60x10x2
warm-up
various band movements
shoulder traction
dumbbell rotators
CSR - 2x10
DE BP + monster minis - (185x1,1,1 (Close, Medium, Wide) done as one set)x4, (205x1,1,1 (C,M,W))x2, (225x1,1,1 (C,M,W))x2
5 Board ROR - 405x5, 455x5, 475x5
Pro Style Lat Pulldown - 4x10
Dumbbell Shoulder Complex - 1x50
band pull aparts - 2x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Bike - 14 min
Hammer Seated Row - 4x10-12
Shrug Machine - 2x20
Pulldown Abs - 3x10
Dumbbell Curl - 2x10
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
hip mobility
DE Box SQ + green bands (75/55) - 325x6x2, 375x2, 415x2
405x1x5, 455x1
GHR - blue x10x3
Reverse Hyper - 2x10
Chain Leg Raise - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Bike - 12 min
Calf Raise on Leg Press - 4x15-20
Pulldown Abs - 3x10
Curl Machine - 4x8
warm-up
Lat Pulldown
shoulder traction
various band movements
dumbbell rotators
BP - bar x 10
135x5
185x3
225x3
275x1
315x1
365x1
455x1 add Rage X, add 3 board
525x1 add 2 board
600x miss add 1 board *This was probably a stupid idea as I haven't had a shirt on since the meet in August. Weight felt ok, I just dumped it forward a bit on the press and couldn't get back under it.
pin press
405x3
425x3 CG
495x3
495x3 CG
CSR
3 wheels x10
4 wheels x10
5 wheels x8x2
Superman Rear Delt - 3x12
mini band external rotators - 2x20
Worked my ass off yesterday and missed last nights workout. At 7:45 my boss said, "Fuck it!" because the reporting DB was out of sync. Nice...bullshit.
warm-up
GHR - 1x12
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
Power Squat - 245x3, 335x3, 425x3, 515x3, 605x3, 695x3, 785x3, 905x3 easy PR
Sumo Dead - 245x1, 335x1 <--- add Titan Boss briefs, 425x1 <--- add Ginny canvas, 515x1, 605x fugly *was dropping it at lockout
515x5 *was able to improve form and figure out where I was floundering.
Deadlift is way off on form. Need to push knees out and load the weight instead of pulling which I am not doing. Glad I found this out now.
Superset
Reverse Hyper - 3x10
Spud Abs - 3x10
warm-up
various band movements
shoulder traction
dumbbell rotators
DE Floor Press off 3 Board + tripled monster minis - 185x1x2 (med,wide), 225x1x2 (m,w), 255x1x2 (m,w), 285x1x2 (m,w), 315x1x2 (m,w), 345x1x2 (m,w)
*need ART on lat
BP - 315x10
Shoulder Press on Grappler - 45x15, 70x15
Grappler Row - 70x12x2, 115x10x2
Mini band pull apart - 2x20
external/internal/cuff w/ mini band - 2x12/12/12
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 12 min
Bike - 13 min
Hammer Strenph Seated Row - 3x10
V-Handle Pulldown - 2x10
Pulldown Abs - 3x10
Calf Raise on Leg Press Machine - 3x15-25
Curl Machine - 3x10
warm-up
45 Hyper - 1x12
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ w/Buffalo Bar + green bands (75/55) - 327 (437 on box) x2x9*
* remember we have the retarded 4x9 band base
Sumo Pulls off 2" box - 315x1
405x1
405x1 + 1 set of chains
405x1 + 2 sets of chains
405x1 + 3 sets of chains
405x1 + 4 sets of chains
405x1
* Not being patient loading weight. I fucked off all week and it showed up tonight. Wasn't crisp.
GHR - Blue x10x3
Chain Leg Raise - 3x10
Rolling Thunder - Static Hold 5 sec - 135x5
warm-up
various band movements
CSR - 2x12
dumbbell rotators
BP - bar x a lot, 135x10, 185x3, 225x3, 275x1* still REALLY sore from ART
4 Board Press - 315x5, 365x5, 405x3, 455x1, 485x1, 495x staple, 495x miss
When I hit my PR on these I did it MM and these were regular so I can't be too upset. My MM PR is 485.
Lying Dumbbell Ext - 4x8-10 *Deca works and Greg is Satan.
Phat Pulldown - 3x10
Walker Shurg - 3x8-10
Band Pushdown - 2x20
One Arm Rear Delt on Incline - 2x12
Shoulder Horn - 2x12
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Bike - 14 min
Calf Raise on Leg Press - 4x8-20
Painfully dodging a cougar attack as it was "coed workout night" x1
warm-up
45 Hyper - 1x10
GHR Situps - 1x20
stretching
mobility
Low Box SS Bar SQ - bar x5, 115x3, 155x3, 245x3, 295x3, 335x3 <--- add belt, 385x1, 425x1, 475x1 PR, 425x3 PR *officially the suckiest exercise known to man
45 Hyper w/ SS Bar - bar x10, 85x10, 105x10
Reverse Hyper - 2x12
Spud Abs - 3x10
At 24 Hour Fagness, Frisco, TX
warm-up
shoulder traction
Pulldowns - 2x12
Triceps Pushdown - 2x15
dumbbell rotators
DE BP - 185x1x2 (close, wide), 225x1x2 (c,w), 255x1x2 (c,w), 285x1x2 (c,w), 315x1x2(c,w), 345x1x2 (c,w), 375x1x2 (c,w) PR
CG BP - off 3 Board - 335x6, 375x6 PR
Rack Lockout - 495x3, 545x3 PR, 565x3 PR
Two Handed Dumbell Row on Incline- 100x10, 115x8x3
Rear Delt Machine - 3x12
Curl Machine - 3x8-12
Seated Calf Raise - 4x10-15
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Bike - 12 min
Hammer Strenph Lat Pulldown - 4x8-12
Hammer Strenph Shrug - 10 pl x20x2
Scott Bench Curl - 2x10
Obliques on High Pulley - 3x10
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box SQ w/Buffalo Bar - 327x2x2, 377x2x2, 417x2x2, 467x2, 507x2
Sumo Pulls off 2" box (these suck for some stupid reason) - 315x1x2
365x1x2
405x1
405x1 + 1 set of chains
405x1 + 2 sets of chains
405x1 + 3 sets of chains
405x1 + 4 sets of chains
GHR - Blue x10x3
GHR Situps - Blue x10x3
Hacienda de Donegan
Spinner Bike - 17 min
