warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
SQ w/Buffalo Bar - bar x5, 142x5, 232x5, 322x5
412x5 <--- add belt
452x1 <--- add Titan briefs
507x7
Went really low on the RAW sets. Need to get mobility and strength there.Things are improving greatly. Pebbles watched me on the heavy sets and said they were real good.
GM w/Buffalo Bar - 142x8, 192x8, 212x10
GHR w/40 lb dumbbell - 2x12
Swank Situps - 135x8x3
warm-up
dumbbell rotators
various band movements
Superset
DE BP w/80 lbs chain - 185x3x2 ((c)lose),(w)ide), 205x1x2 (c,w), 225x1x2(c,w), 255x1x2(c,w)
CSR - 5x10
Superset
4 Board Press POR - 405x5, 435x2
Lat Pushdown
2x15
Burnout Giant Set
225x5
225x5 <--- 1 Board
225x5 <--- 2 Board
225x5 <--- 3 Board
225x5 <--- 4 Board
225x3 <--- 5 Board
Rope Pushdown w/band - 1x15 had nothing
Face Pulls w/ same - 2x15
At 24 Hour Fagness, Frisco, TX
warm-up
Pulldown Abs - 2x12
stretching
mobility
DE Deadlift freakin' IPF bar - 135x2, 225x2, 315x2 conv, 315x2 sumo, 365x2x2 sumo, 405x2 sumo, 365x2x2 conv, 405x2 conv
Romanian Deadlift - 225x5, 275x5, 315x5
Seated Leg Curl - 2x10
Pulldown Abs - 2x12
Bike - 10 min
Weights were light but shit was flying today as it should have. First deadlift work I've done in almost 2 years where I really poured on the speed and didn't feel any pain. Thought I may have been at the limit of what my body could take after the way I've felt the last year but I've been pleasantly surprised by this week. Now I know I have a LOT more in me.
warm-up
stretching
mobility
mini band external rotators
should traction
Floor Press - bar x20, 95x5, 135x3, 185x3x2, 225x3, 275x3
315x1 + 1 chain <--- add 3 board, middle on ring
315x1 +2 chains
315x1 +3 chains
335x1 +3 chains PR
315x9 +1 chain
Shoulder was hurting so I took it easy and still stroked a PR. My lockout is way stronger and I haven't been doing any lockout work, just benching in the shirt often.
Superset
Pro Style Lat Pulldown - 3x10-12
Barbell Ext to chin - 135x8x3
Miniband pull aparts - 3x20
Wrist Roller - 1x4 each way
Dumbbell Curl on GHR - 1x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
Bike - 10 min
Hammer Seated Row - 3x10-12
Donkey Calf Raise - 3x12
Decline Situp - 80x8, 105x8
warm-up
45 Hyper - 1x10
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
SQ - bar x3, 145x3, 235x3
Box SQ - 345x3
455x1<--- add belt
505x1 RAW PR
545x1<--- add briefs
595x1 briefs PR
635x1 <--- add Inzer Leviathan straps down
685x1 PR
*Back is feeling awesome!!! No pain. Stay on track.
Seated GM - bar x8, 105x8, 125x8 <--- Trying to touch face to bench. Mobility has improved over 100% in three weeks to the day.
GHR - 1x12, 50x6 + 6
Spud Abs - 4x15
warm-up
Elliptical - 10 min
shoulder traction
stretching
Incline Press - 135x5, 225x5, 275x10
Clay's Lats - 3x10
Dip Machine - stack x25x2
Dips - 2x15
Dumbbell Rows on Decline - 125x15
Superset
Cable Crossover - 3x10
Rear Delt Machine - 3x10
Superset
Curl Machine - 3x10
Triceps Ext Machine - 3x10-12
Calf Raise on Leg Press - 4x15-20
Bike - 10 min
warm-up
mobility
Reverse Hyper - 1x15
stretching
Sumo Dead RAW w/IPF bar (yuk!) - 135x5, 225x3, 315x3, 405x3x3 <--- add belt
Snatch Grip Deads - 315x5x3
GHR Situps - blue x15x3
45 Hyper - 80x12x2
*I could really feel the back injury on the top sets of sumo but it's getting better. I couldn't have done that in the past 6 months, no shit. It's getting better for sure.
warm-up
shoulder traction & mobility
various band movements
dumbbell rotators
BP - 135x3, 185x3, 225x2, 275x2, 315x, 365x1
405x1, 465x1, 495x miss <--- ROR, 4 board
535x1, 595x1, 605x1 <--- 3 board, Rage X
Two Armed Dumbbell Row facing Incline - 100x10x3
Upright Row from low pulley - 3x10
Triceps Pushdown - green x15
At 24 Hour Fagness, Frisco, TX
*Man I'm really turning into a homo. The mini computer (no that doesn't mean small) crashed again at work and it's been a freakin' disaster. I took a nap yesterday and never woke up. Missed St. Patty's Day and everything.
warm-up
Mean Muggin'
stretching
mobility
SQ - 135x3, 225x3, 315x3
405x3 <--- add belt, 495x1
545x1 <--- add briefs, 605x1 PR for briefs, commercial gym bar, and walkout
505x8
GM - 185x8, 225x8, 315x8 <--- add belt
Pulldown Abs - 5x8-12
Seated Hamstring - 4x6-10
Seated Calf - 3x12
At 24 Hour Fitness, Grand Prairie, TX
*My niece just got out of the hospital so I headed down to south DFW to spend some time with my Goddaughter. Wore an Irish green BAG shirt and somebody actually knew about the gym! Unreal!
warm-up
Elliptical - 10 min
shoulder traction
dumbbell rotators
Superset
Pause Press (C(lose), W(ide)) - 185x1x2(C,W), 225x1x2(C,W), 275x1x2(C,W), 315x1x2(C,W)
Lat Pulldown - 4x10
Superset
Incline Press - 225x10, 275x8, 315x4
Face Pulls - 3x12
Superset
Dip Machine - 3x10
Pec Deck - 3x10
Superset
Superman/Side Delts (face incline and do a Superman type movement w/dumbbell) - 3x12
Curl Machine - 3x12
At 24 Hour Frisco, TX
Ellitptical - 15 min
Bike - 12 min
Hammer High Lat Pulldown - 3x8-12
Hammer Shrug Machine - 2x15-25
Calf Raise on Leg Press - 3x12-20
Curl Machine - 2x8
Hammer Curl - 1x8
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
DE Box Squat SS Bar w/blue bands on normal mono-setup - 245x2x2, 295x2x2, 335x2x3
Dead - rotated Sumo and Conventional 1:1 - 315x1x2, 365x1x2, Did some doubles and singles with 405 some sets with 2 chains. Came out to 14 lifts at 405.
GHR - 1x20
GHR Situps - 110x8x3
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, 315x3, 365x1, 395x1
BP - 515x1 <--- 3 Board, add Rage X
565x1 <--- 1 Board
575x1 gym PR
575x3 <--- 3 Board
JM Press - 225x10, 275x10, 315x8
Hammer Lat/Upper Back - 4x8-12
Curl Machine - 3x10
Clay's Lats - 2x12
Rear Delts on cable crossover - 3x12
At Bally's, New Rochelle, NY
Elliptical - 20 min
At Bally's, New Rochelle, NY
warm-up
stretching
mobility
Box SQ - 135x5, 225x5, 315x3, 365x3 <---add belt
405x3 <--- add box SQ pad, 455x3, 495x1
545x1 <--- add briefs, 585 x racked it. Couldn't clear the pins in the rack. Had some guys help me but I almost went over backwards.
495x6
GM - 225x5x3
Spud Abs - 3x12
Lying Leg Curl - 3x10
At Bally's, New Rochelle, NY
Elliptical - 20 min
Vertical Leg Raise - 2x15
Ab Machine - 3x10
Seated Calf Raise - 3x15
Curl Machine - 2x10
At 24 Hour Fagness, Frisco, TX
Traveling tomorrow so I trained today.
warm-up
Face Pulls - 2x12
dumbbell rotators
Tricep Pushdown - 2x15
DE Floor Press w/3 Board - 225x1x2, 275x2x1, 315x2x1, 345x2x1
BP - 315x9 * benches here suck, too low, no leg drive
Hammer Seated Row - 4x8-12
Decline Dumbbell Press - 115x14
Superset
Pec Deck - 3x10
Rear Delt - 3x12
Superset
Curl Machine - 3x10
Tricep Machine - 3x10
Elliptical - 10 min
Bike - 10 min
warm-up
GHR - 1x10
Reverse Hyper - 1x12
GHR Situps - 1x20
stretching
mobility
Reverse Band Deadlift blue - 225x2, 315x2, 405x2, 495x2 <--- add belt/briefs, 585x1, 635x1
Pin Pull #1 - 225x5, 275x5, 300x5x2
Reverse Hyper - 2x12
Spud Abs - 2x12
GHR Situps - Blue 1x15, 1x12
warm-up
shoulder traction & mobility
various band movements
dumbbell rotators
dumbbell presses
BP - 135x3, 185x3, 225x3, 275x1
*too much shoulder on Sunday add boards
315x1 ROR <--- 4 board
365x1 ROR <--- 4 board
405x1 ROR <--- 4 board
455x1 ROR <--- 4 board
475x1 ROR <--- 4 board PR
525x1 <--- 3 Board Add Rage X
575x1 <--- 2 Board
One Arm Rows on Grappler - 3x10
Kelso Shrugs on Lat Machine - 3x8
Overhead Rope Triceps Ext - 3x15
Band Pull Aparts - 3x20
warm-up
GHR - 1x10
GHR situps - 1x20
stretching
mobility
Buffalo Bar SQ - 147x3, 237x3, 327x3, 417x3 <--- add belt, 507x3 <--- add briefs, 597x1x3
Seated GM - 135x10x3
GHR - 1x30
warm up
shoulder traction
various band movements
dumbbell rotators
Incline Press w/ Apollon's Axle - 122x10, 212x10, 262x8, 302x5
Decline Dumbbell Press - 100x15x2
CSR - 4pl x2x10, 5pl x2x8
jump to 24...
Pec Deck - 3x10
V-Grip Pulldown - 2x12
Scott Bench Curl - 2x10
Calf Raise on Leg Press - 4x12-20
Bike - 15 min
