August 2008 Archives

warm-up
dumbbell rotators
shoulder traction
face-pulls
stretching

OHP - bar x5, 135x5, 185x5, 215x3, 195x5
Incline Dumbbell Press - 105x12, 125x8
CSR - 3x10-12
Rear Delt Machine - 3x12
Pec Dec - 2x12

warm-up
band pushdowns
shoulder traction
band external/internal rotations

BP - bar x3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1
405x1 <--- add 3 board, add Inzer Phenom size 58
495x1 *Gotta double 500 at the Europa and wanted to make sure I could touch

Dumbbell Ext - 50x10x2
KB Side Lateral - 2x10
Prowler Rope Rows - 90x2 *Think Strongman
Pullups - 2x8

At 24 Hour Fagness, Frisco, TX

warm-up
mobility
stretching
Chucks Lat's - 2x12

Zercher Squat off pins off 12 in box - 135x3, 225x3, 315x3, 365x1 <--- add belt, 405x1, 455x1, 495x1, 545x miss
GM - 135x3, 225x3, 275x3, 315x3, 365x3
Dumbbell Side Bends - 125x8x4
Calf Raise on Leg Press - 4x10-20

At Major Fitness, Pueblo, CO

warm-up
various band movements
dumbbell rotators
face pulls

DE BP w/mini bands - 185x1x2(C,W), 205x1x2(C,W), 225x1x2(C,W), 255x(1x2(C,W))x3
CG 3 Board - 335x3, 385x3, 415x2 PR
Dumbbell Row - 130x8x3
Incline Rear Delt Raise - 3x8
Overhead Rope Ext - 3x failure
Hammer Curl - 65x10, 80x8
Pulldown behind head - 2x12

At World Gym, Pueblo, CO

Elliptical - 15 min

Calf Raise on Leg Press - 5x10-20
Barbell Grip work - 3x failure
Reverse Barbell Curl - 3x10

Spinner Bike - 10 min

I saw the Rampage Jackson on a sport science show while I was spinning and wondered how hard I could hit a heavy bag.

Heavy Bag - warm-up dicking off then blasted the fucking thing and knocked the whole station over. Guess that answers that question.

warm-up
GHR situps - 1x20
GHR - 1x10
stretching
mobility work

Box SQ - bar x5, 145x1x2, 255x1, 345x1
455x1 <--- add reverse blue band
655x1 <--- add briefs
745x1 <--- add reverse green band, add suit
810x1 <--- straps up
860x1 <--- wraps

This was a good idea. I got to handle some weight and I don't feel like I got tore up.

Reverse Band Deadlift *set up so bands let off at top - 455x1 <--- suit
605x1 <--- straps up
650x1

GHR - Blue x10x3
GHR Situps - Blue x8x3

warm-up
shoulder traction
dumbbell rotators
Chuck's Lats

BP - bar x15, 95x5, 135x5, 225x3, 275x3, 315x3, 365x2
495x1 <--- add 3 board, comp Rage X
545x1 <--- 2 board
585x1 <--- 1 board
525x couldn't touch
525x touch

Pullups - 4x8
Dumbbell Clean - 3x12
Upright Row on low pulley - 3x12
KB Ext on stablility ball - 3x8-15

*gotta big one tomorrow and wanted to be cool

At 24 Hour Fagness, Frisco, TX

deload

Pullthrus 3x12
Decline Situp - 90x8, 110x8x2
Seated Leg Curl - 2x12

warm-up
Clay's Lats - 2x10
shoulder traction
pushdowns
dumbbell rotators

DE BP w/80lbs chain - 165x2(C,W)x1,185x2(C,W)x1, 225x2(C,W)x2, 255x2(C,W)x4
CG 3 Board w/ 80lbs chains - 315x5, 365x3, 315x3
T-Bar Row - 3x10
Pulldowns behind head - 2x12
Rear Delts on cable crossover - 3x12
Reverse Grip Pushdowns - 3xfailure
Dumbbell Curls - 3x10

At 24 Hour Fagness, Frisco, TX

Elliptical - 8 min
Bike - 10 min

Calf Raise on Leg Press - 4x15-20
Decline Situp - 80x8, 110x8
Pulldown Abs - 2x10

warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
stretching
mobility work

DE Box Squat foam pad w/blues + purples (290/230)
blue x2
blue & purple x1
145x1x2
235x2
325x2 <--- add Titan Boss briefs
375x2 <--- add Inzer Leviathan
415x2
485x2 PR straps up
545x WTF? I wrapped up, strapped up and couldn't get off the pins because I was shaking so fucking bad. Well, I started the day in NYC at 3:15 AM CST and traveled to Charlotte, NC and then to Dallas. Had a few hours at home watching CNN and then headed to the gym. Long fucking day and a stressful week. The weight didn't feel bad until the last set. CNS was shot.

Reverse Band Deadlift Blue - 315x1, 405x1, 495x1, 585x1x4 - full gear
*Hit my stride on the last one. All I had to do was flare my lats and grab the bar wider. I haven't felt good about my pull and couldn't figure out where I was off and this was it.

KB Swings - 10x3
GHR Situps - Green x10x3

Was shot the fuck out. I went home and fell asleep in front of the computer just reading the forum at 9pm. Obviously I woke up but this was an indicator I was spent.

Great seeing you Monte and thanks for the help Bro!