At Bally's, New Rochelle, NY
warm-up
Elliptical - 5 min
hip mobility
stretching
DE Box SQ - no briefs 315x2x3, 275x2x3
Romanian Deads - 225x10x2, 275x8
Ab Machine - 4x10
Calf Raise on Leg Press Machine - 3x15
February 2008 Archives
At Bally's, New Rochelle, NY
warm-up
shoulder traction
pushdowns - 2x12
face pulls - 2x12
dumbbell rotators
CG BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1, 345x1, 375x1
BP - 455x3 <--- 3 Board, add Rage X
515x3 <--- 3 Board
545x3 <--- 3 Board
555x1 <--- 1 Board
Superset
Dumbbell Ext - 45x10, 55x10, 65x8x2
Hammer Lat/Upper Back - 4x8-12
Curl Machine - 3x10
Clay's Lats - 2x12
Side Lateral - 3x12
At Bally's, New Rochelle, NY
warm-up
hip mobility
stretching
pull thrus
SQ - 135x5, 225x5, 315x5, 405x5, 495x5 <--- add briefs, 555x5 PR with walkout and commercial gym bar
GM - 185x8, 225x8, 275x8
Lying Leg Curl - 3x10
Seated Calf - 3x20
Calf Raise on Leg Press Machine - 2x12
Hanging Leg Raise - 3x10
Elliptical - 10 min
shoulder traction
Clay's Lats - 2x12
dumbbell rotators
DE BP - 185x1x2, 205x1x2, 225x1x2, 255x1x2, 285x1x2, 315x1x2
Rep Set POR - 315x10
Hammer Lat Pulldown - 2pl x15, 3pl x12, 4pl x10, 5pl x6, 4pl x 10
Superset
Decline Dumbbell Press - 100x15, 100x12
Strict Face Pull - 2x15
Pec Deck - 3x10-12
Rear Delt on same - 3x10-12
Superset
Curl Machine 3x8-10
Triceps Ext Machine - 3x10-12
Calf Raise on Leg Press - 4x12-20
warm-up
GHR - 1x10
Reverse Hyper - 2x12
GHR Situps - 1x20
stretching
mobility
Sumo Dead of 2" platform - 135x5, 225x5, 315x2, 405x2 <--- add brief, 405 + 2 chains x2, 405 + 4 chains x2
Stiff Legged Dead - 185x10, 235x10x2
GHR - 2x15
Dumbbell Side Bend - 100x10x3
warm-up
Pulldown - 2x12
dumbbell rotators
various band movements
shoulder traction
dumbbell press - 1x20
BP - bar x5, 95x5, 135x3, 185x3, 225x3, 275x2, 315x3, 365x1
455x3 <--- 4 Board Rage X
495x1 <--- 2 Board
535x1 <--- 2 Board
555x1 <--- 1 Board
CG Floor Press 4 Board - 315x5, 315x10
Triceps Pushdown - 3x12
2 Arm Dumbbell Rows on Incline - 100x10x4
Supermans/Side Delt on Incline - 3x10
At 24 Hour Fagness, Frisco, TX
Ya, ya I know. I pinched a nerve in my neck/trap area on Sunday and had wait for it to release.
warm-up
mobility
Pulldown Abs - 2x12
Pull Thrus - 2x12
stretching
Parallel Box Squat - 135x3, 225x3, 315x3 <--- add briefs, 405x3, 475x1, 525x1, 555x1, 585x1 PR with a walkout and the commercial gym bar
GM - 185x10, 205x10, 235x10
Decline Situps - 90x8, 120x8x2
Donkey Calf Raise - 3x10
At 24 Hour Fagness, Frisco, TX
Begin the rehab...
warm up
Elliptical - 10 min
shoulder traction
Clay's Lats - 2x12
Superset
Incline Press CG - 135x10, 225x10, 255x8
Hammer Lat Pulldown - 2pl x15, 3pl x12, 4pl x10
Superset
Decline Dumbbell Press - 40x30, 100x15
Strict Face Pull - 2x15
Pec Deck - 3x10-12
Rear Delt on same - 3x10-12
Superset
Curl Machine 3x8-10
Triceps Ext Machine - 3x10-12
warm-up
GHR - 1x10
Reverse Hyper - 2x12
GHR Situps - 1x20
stretching
mobility
Reverse Blue Band Sumo DL - 135x3, 225x3, 315x3, 405x3, 455x3, 495x3 <--- add loose brief, 545x put it down...back is in bad condition
Here's where I found out how bad my back is. I went to pick up 225 off blocks to do some stiff legs and it hurt like hell. I need to spend a few months getting it back into the shape it was when I first started.
Stiff Legged Dead - 135x10x2, 185x10
GHR - 2x15
Dumbbell Side Bend - 85x10, 100x10x2
warm-up
Pulldown - 2x12
dumbbell rotators
various band movements
shoulder traction
Reverse Band BP Blue - 225x5, 275x3, 315x3, 365x3, 405x3, 455x1, 495x1, 405x10
*Shoulders are fucked. Back is fucked. Time for some serious re-evaluation and time down to get back in the groove. All the weights I'm handling in training feel light but my body isn't letting me lift them with any vigor. It just hurts and not a good hurt either
JM Press (left the bands on) - 225x10, 275x10, 315x10
Pro Style Lat Pulldown - 3x10
Dumbbell Rows - 100x15x2
Dumbbell Rear Delts - 3x12
Band Pull Aparts - 2x15
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Bike - 10 min
warm-up
stretching
mobility
Reverse Hyper -1x12
SQ - 145x5, 235x3 off parallel box
345x2
455x2 add loose Titan boss briefs
545x1
655x1 add Inzer Leviathan
725x1
815x straps up/stalled reverse band
605x3
*back is still tender and not letting me put any pop on the weights. Everything felt light, I'm just going to have to pound my lower back into submission.
GM - SS bar x10, straight bar 135x10, 185x10, 225x10
GHR - (55x10 + 10 no weight) x2
Spud Abs - 1x50
warm-up
dumbbell rotators
various band movements
DE BP - 185x3x6
4 Board POR - 335x5, 385x5, 425x5 PR
Football Bar Press - 95ish x 10
Arnold Press - 55x12
CSR - 3pl, 4pl, 5pl x12,10,8
Lat Pushdown - 2x12
Triceps Pushdown - 3x10-15
Band Rear Delt/Rotator - 3x12/10
BP blood work - 135x 25
...later at 24 Hour Fagness
Bike - 15 min
At 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Sumo Dead of 2" platform - 135x5, 185x5, 225x2, 275x2, 315x2, 365x2, 405x2, 455x2
45 Hyper - 55x12x2
Reverse Hyper - 180x12x2
Spud Abs - 4x12-20
I was sick so I went to 24 Hour Fagness, Frisco, TX at the request of my training partners so as not to infect everyone...
Clay's Lats - 2x12
dumbbell rotators
CG Reverse Band - choked a single green on the top of some commercial rack (50/5)
bar x15
95x10
135x5
185x5 <--- add band
225x3
275x3
315x3
365x3
405x3
435x1
445x slid on the bench about 6 inches from leg drive, no lift because I was jammed in the rack but it was easy
Dumbbell Ext - 60x8, 65x8, 55x8x2, 50x8
2 Arm Dumbbell Row on incline - 125x8x3
Seated Side Lateral - 27.5x10x3
Machine Curl - 2x8
Hanging Leg Raise - 2x10
At World gym Pueblo,CO
10 minutes elliptical
seated military
barx10
95x10
135x10
165x10
Rear delt machine
3x10
Upright rows w/ tricep rope
150x10
200x10
200x10
Standing calves
300x10x3 sets
Curl machine
2x10
BP - 550, 580x miss, 580x miss - switched shirts/couldn't touch
DL - 605, 630x grip gave out, 640
Not the best day but at least I didn't bomb like 2 weeks ago and the back held up nicely.
