warm-up
stretching
mobility
mini band internal/external rotators
should traction
dumbbell rotators
BP - POR bar x 15, 95x10, 135x6, 185x3, 225x3, 275x3, 315x3, 365x1, 405x miss
495x3 <--- 3 board, add Rage X
555x1 <--- 2 board
565x1 <--- 1 board
CG Reverse Band 4 Board - 405x5x2, 455x5
Dumbbell Rows - 140x8x2
Two Handed Dumbbell Rows on Incline - 100x10x2
Mini Band Rear Delt - 2x20
Mini band pull aparts - Monster 3x10
At 24 Hour Fagness, Frisco, TX
warm-up
stretching
mobility
Pulldown Abs - 2x12
Face Pulls - 2x12
Box SQ on pad - bar x5, 135x3, 225x3, 315x3, 405x3 <--- add belt
455x3 <--- add Titan Boss briefs
475x3
525x1
555x3 PR
GM - 135x8, 185x8, 225x8, 275x8
Seated Calf - 5x10-15
Pulldown Abs - 3x12
Dumbbell Sidebends - 2x10
At Bally's Total Fagness, New Rochelle, NY
warm-up
stretching
mobility
Pulldown Abs - 2x12
Box SQ on pad - bar x5, 135x3, 225x3, 315x3, 405x3 <--- add belt
455x3 <--- add Titan Boss briefs
495x3
545x3 PR
585x1 <--- Ties PR with walkout but this was WAY easier. No sticking point.
Sumo Rack Pulls about pin 3 - 225x5, 315x2, 405x2, 495x2, 585x miss * back was trashed and I am WEAK at this point
Spud Abs - 4x10
Lying Hamstring Curl - 2x10
Back Extension - 2x12
At Bally's Total Fagness, New Rochelle, NY
warm-up
Elliptical - 10 min
Superset
Press to Chin - 135x10, 185x10x2, 225x10x2
Hammer Low Lat Row - 4x8-12
Superset
DB Clean - 2x12
Upright Row on Low Pulley - 2x10
Giant Set
Triceps Ext Machine - 3x10-12
Curl Machine - 3x6-12
Calf Raise on Horizontal Leg Press - 3x15
Decline Situps - 1x10, 45x10x2
At 24 Hour Fagness, Frisco, TX
*The food poisoning jacked up my whole schedule this week.
warm-up
DB rotators
shoulder traction
various band movements
Clay's Lats - 2x12
CG BP - bar x15, 135x6, 185x3, 225x3, 275x3, 315x3
3 Board press - 365x3, 405x3 ,
495x3 <--- add Rage X
545x3
Decline DB Press - 115x15x2
Triceps Ext Machine - 4x10
Rear Delt Raise - 3x12
Curl Machine - 3x10
*Got freakin' food poisoning on Sunday night/Monday and I was fucked up! It was so bad I started hallucinating...and that wasn't from the mushrooms I stole from Coker's yard!
warm-up
stretching
mobility
GHR - 1x10
GHR Situps - 1x20
SQ - bar x 5, 145x3, 255x3, 345x2
455x1 <--- add belt
555x1 <--- add Titan Boss briefs
655x1 <-- add Leviathan straps down
745x1 Sarah (NAZI) said I was about 2 inches high. I was a little flat coming out of the rack which affected the whole attempt. This is only the 3rd free weight over 7 I've had on my back since October outside a meet. Weight moved ridiculously easy for me. All the rehab appears to be working and I'm ready to get back in the game. Pulled legs on suit up and...
675x2 - parallel
585x5 - parallel
Seated GM w/14" Cambered bar for mobility - bar x6, 115x6, 135x8, 155x8, 185x10
Allen Core Wheel - 100x20 sec x10, 100x30 sec
warm-up
dumbbell rotators
shoulder traction
various band movements
V-Grip Lats - 2x12
Felt like benching buy my shoulders didn't.
Burnout Giant Set
225x5
225x5 <--- 1 Board
225x5 <--- 2 Board
225x5 <--- 3 Board
225x5 <--- 4 Board
225x5 <--- 5 Board
Football Bar - 185x5, 225x5, 275x5, 315x5 off 3 board
Pushdown - 4x10
V-Grip Pulldown - 4x10
At 24 Hour Fagness, Frisco, TX
Donkey Calf Raise - 3x15
Hammer Grip Machine - 4x15-25
Obliques on High Pulley - 3x10
warm-up
45 Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
Deadlift (Sumo) off 2" blocks - 135x3, 225x3, 315x3, 405x3 <---add belt and straps
455x3
515x3 PR
DE SQ Buffalo Bar + blue bands (190/150) - 232x2x2, 252x2x2, 275x2x1, 315x2x1
*Bar was popping at the top. I've never had a very strong finish but I think all the deadlifting on Fridays is really jacking up my lockout. All the work on the lower back is really paying off. I was completely upright on every set and was able to hit depth with my stance about an inch from the sides of the EFS mono.
Superset
GHR - 1x12, 40x12x2, 60x12
GHR Situps - Blue x10x3
warm-up
stretching
mobility
mini band internal/external rotators
should traction
dumbbell rotators
BP - POR bar x 15, 95x10, 135x6, 185x3, 225x3, 275x3, 315x3, 385x1
525x1 <--- 3 board, add Rage X
555x1 <--- 2 board
585x miss <--- 1 board * Bullshit! I am caving at the beginning and not rolling back after I touch. It's taking all the support out of the chest plate. I thought I was a few inches but everyone was telling me I was a cunt hair away. I may have stayed with it if I knew I was that close.
585x1x2 <--- 3 board
*Warm-ups were very quick but I felt some tenderness in my joints. My first set in the shirt felt like ass. Even racking the weights over 500 was painful. I'm getting really lean right now and I notice this is when my upper body starts aching.
CSR - 3x10
Shoulder Horn - 3x12
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Seated GM - bar x8, 95x8, 135x8, 155x10 *Finally got my head between my knees on a parallel box.
Pull Thrus - 3x10
Spud Abs - 3x8
Bike - 10 min *New record of 24.8 MPH avg.
Went to WalMart after training yesterday and I could barely walk. Same place I got hurt in the Pro/Am was killing me but without the back pain. It was all in the upper left glute. Went home and took Monday off.
warm-up
stretching
mobility
mini band external rotators
should traction
dumbbell rotators
Incline Press w/ Apollon's axle - 135x10, 225x10, 275x10
Decline Dumbbell Press - 100x15, 100x8* took about 30 seconds rest
Superset
Lat Pushdown - 3x10
Overhead Band Ext - green x15x3
*Skipped over to 24 Hour Carrollton for some rehab shoulder stuff
Hammer Strenph Upper Back/Lat - 3x10
Giant Set
Pec Deck - 4x5 up to stack + 50 lbs
Seated Toe Press - 4x15
Close Grip Pulldown - 4x8
Superset
Rear Delt Machine - 3x10
Curl Machine - 3x10
warm-up
45 Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
Deadlift (Sumo) on BAG 2" platfrom w/doubled minis - 135x3, 225x2
315x2 <---add belt
365x2
405x2 RAW PR
455x1 PR <--- add Titan Boss briefs
475x miss
Stiff Legged Deads - 225x10, 275x8, 275x10
Reverse Hyper - 2x12
Hanging Leg Raise - 30x10x3
warm-up
dumbbell rotators
dumbbell bench - 40x20
various band movements
Clay's Lats - 2x12
BP - bar x15, 135x3, 225x3, 275x3, 315x3, 385x1
495x3 <---add Rage X, 3 board
545x1 <--- 2 board
600x1 <--- 2 board *slid back on bench from leg drive and still stroked it easy
605x2 <--- 3 board
I'll take 585 to a 1 next week and if it's easy I'm going 600 to chest otherwise I'll wait a week.
JM Press - 225x5 * killed shoulders so stopped
Superset
Rolling Dumbbell Ext - 55x8, 65x8x2
Dumbbell Rows on Incline - 100x10x2, 100x15
Superset
Dumbbell Rear Delts on Bench - 3x12
Reverse Bench Rows - 3x10
Happy Birthday Mom! I miss you very much and wish I still had your guidance!
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Bike - 12 min
Hammer High Lat Pulldown - 3x10
Calf Raise on Leg Press - 4x12
Curl Machine - 2x8
