warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
45 Hyper w/SS Bar - bar x12, 95x10, 135x8
Power Squat ultra wide - 335x3, 425x3, 515x3, 605x3
Band GM - blue/purple 2x15
Seated Band Leg Curl - green 3x12
Spud Abs - 5x12
December 2007 Archives
warm-up
shoulder traction
various band movements
dumbbell rotators
Clay's Lats - 2x12
*Shoulders were fucked from squatting.
BP - bar x alot, 95x3, 135x5, 225x3, 275x3, 315x1 shut it down
Lat Pulldown - 3x12
Triceps Pushdown - 4x12
Rear Delt on Incline - 3x12
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 4 Circa Max
DE Box SQ + blue and purple bands (290/210) - 155x2
255x2
355x2 <--- add Titan Boss briefs
425x2 <--- add Inzer Leviathan
485x2 <--- straps up
545x1 easy PR
DE DL Sumo - 315x1x2, 365x1x2, 405x1x2 *Felt like ass. Shut it down.
GHR - blue+purple x6x3
GHR Situp - blue x10x3
Prowler - 6 trips with no weight
At Major Fitness, Pueblo, CO
Clay's Lats - 2x15
shoulder traction
dumbell rotators
CG BP - bar x10,
95x5
bar x 3 <-- add doubled light bands
95x3
135x3
185x3
225x3 <-- add 4 boards
275x3
295x1
315x1
325x1
335x miss *new bands ;-)
295x4
Incline Dumbell Press w/green behind back - 90x8, 100x6, drop band 130x8
Two Hand Dumbell Row on Incline - 120x8x3
Pushdown - 3x12
Walker Shrug - 3x10
Curl Machine - 3x10
Rolling Dumbell Ext - 55x8, 60x8, 65x8, 70x6, 60x8, 55x8
Pro Style Lat Pulldown - 5x10
Hammer Curls - 2x8
Scott Bench Curls - 1x10
At 24 Hour Fagness, Kipling Sport, Denver, CO
Elliptical - 15 min
Bike - 10 min
stretching
mobility
DE DL off plates - 315x1x2, 405x6x1
GM - 135x3, 225x3, 315x3, 365x3, 405x3
Hip Ext Machine - 3x10
Pullthru - green band + 90 x12, +130x10, +165x10
Pulldown Abs - 5x10
*not feeling very crisp. Final push for the Pro/Am is next week.
At 24 Hour Fagness, Kipling Sport, Denver, CO
Elliptical - 15 min
Bike - 10 min
Clay's Lats - 2x12
shoulder traction
DE BP - 185x1x2 (close, wide), 225x1x2 (c,w), 255x1x2 (c,w), 2851x2 (c,w), 3151x2 (c,w)
Rack Lockout CG - 365x3, 405x3, 455x5
Dumbbell Ext - 55x10, 65x8, 75x6, 55x10
Hammer Lat Pulldown - 4x6-12
Incline Rear Delt Raise - 3x12
Calf Machine - 4x12-20
Swank Abs - 45x10, 65x10
Curl Machine - 4x10
warm-up
GHR - 1x10
GHR Situps - 1x20
45 Hyper -1x12
stretching
mobility
Week 3 Circa Max
DE Box SQ - Buffalo bar + blue (190/150) - 147x2 * Loose Metal Pro briefs
237x2
297x2x5
237x2x2
*Felt like absolute ass. I went too heavy on the Power Squat on Monday even though it felt effortless. My hams and glutes were still smoked.
GHR - 3x20
GHR Situps - 1x10, 35x10x2
warm-up
shoulder traction
various band movements
dumbbell rotators
CSR 2x12
Floor press
bar x15
135x5
185x3
225x3
275+1 chain/side x 3 <--- add 3 board
295+2chains/side x 3
315+3 chains/side x 3
325+3 chains/side x 2 PR
DE Floor Press w/3 Board - 225 + 3 chains, 5x3
Lat Pulldown
4x10
Swank bench abs
85x10
95x10
105x10
Bradford Press
bar x 10
65 x 10
75 x 10,10
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 12 min
Bike - 12 min
warm-up
GHR - 1x10
45 Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
14" Cambered Bar GM - bar x3, 155x3, 205x3, 245x3, 295x3 <--- add belt, 325x3, 385x1
Power Squat - 335x3, 425x3, 515x3, 605x3, 695x3, 785x3, 875x3
45 Hyper w/ Static Hold 2 sec - mini x10x2
Allen Core Wheel - 45x30 sec, 95x30 sec, 135x30 sec
warm-up
shoulder traction
various band movements
dumbbell rotators
CSR 2x12
BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1
455x1 <--- 2 Board add Rage X
475x1 <--- 2 Board
495x1 <--- 2 Board
525x1 <--- 1 Board
545x1 <--- 1 Board
Blast Strap Pushups - 3x15
CSR - 3x10
Upright Row w/ Spud Strap - Green x12x3
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 2 Circa Max
DE Box SQ + blue, green, and purple bands (440/330) - 155x2
255x1 <--- add Titan Boss briefs
285x1
325x1 <--- add Inzer Leviathan
365x1
435x1 PR
DE DL Sumo - 315x1x2, 405x1x2 <--- add Ginny suit, 455x1x2, 495x1, 545x3
GHR - blue+green x8x3
GHR Situp - blue x10x3
warm-up
shoulder traction
various band movements
dumbbell rotators
BP
bar x 12
135 x 10
225 x 8
315 x 3
385x1
add green band under bench(~150# at top) and 4 board
275 x 3
315 x 3
335 x 3
355x3
375x2 PR
CG 2 Board - 315x5, 345x5
Blast Strap Pushup - 2x15
Waker Shrug - 3x10
CSR - 3x10
Phat V Tri Pushdown - green and purple band x20x2
Rear Delt on Incline - 3x10
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 12 min
Bike - 12 min
45 Hyper - 45x12, 90x12, 135x12
GM - doubled purple on bottom of rack - 3x12
Pull Thru - 3x12
Seated Leg Curl - 3x8-12
Calf Raise on Leg Press - 4x15-20
Pulldown Abs - 4x8-12
At 24 Hour Fagness, Frisco, TX
Bike - 15 min
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Week 1 Circa Max
DE Box SQ + blue, green, and purple bands (440/330) - 145x2
235x2 <--- add Titan Boss briefs
285x2 <--- add Inzer Leviathan
325x2
395x1
DE DL Sumo - 315x1x2, 365x1x2, 405x1x2 *Felt like ass. Shut it down.
GHR - blue+purple x6x3
GHR Situp - blue x10x3
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 15 min
shoulder traction
pushdowns - 2x12
Clay's lats - 2x12
DE BP - 185x1x2, 205x1x2, 225x1x2, 255x1x2, 285x1x3, 315x1x2, 345x1x3
3 Board Press - 365x3, 405x3, 435x3 PR
Hammer Strenph Lat Pulldown - 5x8-12
Rear Delt Machine - 3x12
Scott Bench Dumbell Curl - 3x8
Calf Raise on Leg Press - 4x15-20
At Bally's New Rochelle, NY
warm-up - Ellitptical - 10 min
stretching
mobility
GM - 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3
Rounded Back GM - 135x12, 185x12
DE BP - 185x1x2, 225x1x2, 275x1x2, 315x1x2, 345x1
Hammer Upper Back/Lat - 5x12,10,10,8,6
Rolling DB Ext - 45x10x3
Giant Set
Rear Delt Machine - 3x12
Curl Machine - 3x10
Seated Calf - 3x15
Tricep Pushdown - 3x10
Pulldown Abs - 4x12
At EWR Marriott, Newark, NJ
Ellitpical - 7 min
Bike - 10 min
Seated Row/Rear Delt - 3x10
Dumbell Curl/Clean & Press - 2x10/2x15
Had to get my pump on for Duff's and the bitches, Beyotches!!!
