warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
Conv DL - 415x3, 445x3, 465x2 *Gay
*Felt like shit today. I spent all day cleaning the house and we threw away or donated an entire commercial sized truck full of shit up to and including full size TV's, 100's of magazines, and desks. About 10 hours of lifting and loading.
14" Cambered Bar GM - 165x10, 245x10x2
Reverse Hyper - 2x12
Hanging Leg Raise - 25x8x3
warm-up
LTWY Raises
shoulder traction
stretching
Clay's Lats - 2x12
BP - 255X5, 295X5, 335X5
455x1<--- add 3 board, Super Phenom
525x1 <--- 1 board
550x1 * Opener. Shirt is bad to the bone. Rage X can eat shit.
585x2 <--- 3 board
Pullups - 4x8
Reverse Grip Pushdowns - 4x15-25
LTWY Raises
Seated Dumbbell Curl - 2x10
*Messed up and erased the entry.
Important part...
SQ - Boss training briefs - 445x5, 475x5, 505x4
At 24 Hour Fagness, Frisco, TX
warm-up
LTWY Raises
shoulder traction
stretching
Clay's Lats - 2x12
Decline - bar x15, 135x5, 185x5, 225x5, 275x5, 315x5, 365x3
Incline Dumbbell Palms In - 105x7 w/green behind back, 75x20
Hammer High Row - 4x10-12
Calf Raise on Leg Press - 4x failure
Dip Machine - Stack x20x2
Curl Machine - 2x12-15
LTWY Raises
warm-up
cleaning out old BAG
Reverse Hyper - 1x12
GHR - 1x10
Conv DL - 365x5, 415x5, 445x6 *PR
14" Cambered Bar GM - 165x10, 205x10, 245x10
Reverse Hyper - 2x12
GHR Situp - 50x10x4
Strongman Medley - (Fireman's Carry x2, Yoke x2, Prowler x2) x2 iterations
warm-up
LTWY Raises
shoulder traction
stretching
Clay's Lats - 2x12
*deload
BP - 225x5, 255x5, 275x5
365x2 <--- add 3 board, Super Phenom
405x2
425x2
455x2
495x2 <--- 2 board
Shirt is bad to the bone!!! So effortless. Just breaking it in and wearing it with very little jack.
KB Row - 106x12x3
V-bar Standing Row - 2x12
Decline Skull Crushers EZ Bar - 3x10
Rear Delt on Incline - 2x15
Reverse Hyper - 1x12
GHR -1x12
Spud Abs - 1x20
stretching
mobility
*deload
Box SQ - Fantz briefs 355x5, 385x5, 415x5
Power Runner - 2pl, 3pl, 4pl, 5pl x10, 6pl x6
GHR Situps - 50x10x4
*Felt like absolute shit and slept 14 hours last night. My boss and I had 4 days of debuachery starting in Brooklyn on Friday at Duffs and ending Monday at Nic and Sam's in Dallas. Great memories.
warm-up
LTWY Raises
shoulder traction
stretching
DE Floor Press off 3 Board + tripled monster minis - 185x3 (close), 225x3 (close), 275x3 (close) 315x1x2 (m,w), 345x1x2 (m,w)
Chins - 3x8
LTWY Raises
At Bally's, New Rochelle, NY
warm-up
Elliptical - 10 min
stretching
mobility
*deaload
Conv DL - 300x5, 325x5, 350x5 <-- add belt for no reason
GM - 225x5, 275x5, 315x5, 365x3
Obliques on High Pulley - 3x10
Hanging Leg Raise - 2x10
At Bally's, New Rochelle, NY
warm-up
Elliptical - 12 min
LTWY Raises
shoulder traction
stretching
For some reason the 2nd set on this program is really effecting my top end. Maybe I'll get stronger!
BP - 325x5, 345x3, 365x2
Hammer Upper Back/Lat - 4x10-12
*There was a communication breakdown with my buddies from up here so I ended up waiting a half hour and had to warm up again. Didn't work well at all.
CG BP - 225x10,
3 Board - 315x3, 365x1, 405x3, 435x1, 425x1 * Felt like shit now. Stopped.
LTWY Raises
Triceps Pushdown - 2x failure
Seated Dumbbell Curl - 2x10
At Bally's, New Rochelle, NY
warm-up
Elliptical - 10 min
stretching
mobility
Box SQ - 135x3, 225x3, 315x2 <--- add belt, 405x1 <-- add briefs, 455x5, 515x3, 570x0 bailed on the top set here. I had no spotters and the rack was so narrow that I had problems with the 515. All the sets up to 515 were outside the rack.
Olympic Squat - drop briefs 225x5, 245x16 * Just tried to keep continuous tension and get a pump.
Seated Leg Curl - 3x8-12
Lying Leg Curl - 1 drop set to failure
Seated Ab Machine - 3x10
At Bally's, New Rochelle, NY
warm-up
Elliptical - 12 min
stretching
mobility
CG BP - 135x5, 185x5, 225x5x2
Barbell Row - 135x8, 185x8, 225x8x2
Hammer Decline - 2x12
Hammer Incline - 2x12
Lat Pulldown - 2x12
Rear Delt Machine - 2x12
Pushdown - 4x12
Hammer Curl - 2x8
Curl Machine - 2x12
warm-up
Sled - 8 trips
stretching
mobility
Reverse Hyper - 1x12
GHR - 1x12
GHR Situps - 2x12
Conv DL - 155x3, 245x3, 335x3, 425x5, <--- add belt 455x3, 475x3 PR Back isn't bothering me anymore so it's working.
Wide Stance Arch Back GM SS Bar - 155x10, 185x10, 205x10
GHR Situps - Blue x8x3
warm-up
dumbbell rotators
stretching
Chuck's Lats
BP - 325x3, 345x3, 365x3
5 Board - 405x10, 455x5
KB Row - 106x12x3
Face Pulls w/chain handle thing - 4x12
Work is totally fucked and my boss was gone so I got stuck with the BS yesterday. He made the mistake of checking his e-mail late last night and I got to work some more. Yay!
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Foam Roller
mobility
stretching
Box SQ - 135x2, 225x3, 315x3, 405x1 <--- add belt, training briefs
475x3, 505x3, 530x5 PR
Power SQ - 2pl x5, 3pl x5, 4pl x5, 5pl x5, 6pl x5
Seated Leg Curl - 3x12
Dumbbell Obliques - 125x10x2
Stability Ball Situps w/ rope off low pulley - 3x8
Calf Raise on Leg Press - 4x10-12
warm-up
LTWY Raises
shoulder traction
stretching
DE BP - 165x1x2 ((C)lose, (W)ide), 185x1x2 (C,W) <--- add 1 Board, 205x1x2 (C,W), 225x1x2 (C,W), 245x1x2
JM Press to 3 Board on Smith Machine + dbl purple, 135x10, 185x8x2, 185x10
Dumbell press - 65x15, 85x10
Overhead Tri Ext w/Rope - 3x failure
T-Bar Row - 2p x2, 3pl x12, 4pl x10, 5pl x10x2
Rope Curl - 3x10
warm-up
Elliptical - 10 min
stretching
mobility
Reverse Hyper - 1x12
Conv DL - 135x3, 225x3, 315x3, 365x1, 405x3 <--- add belt, 425x3, 455x3
Belt Squat - 3x5 off box
Wide Stance Arch Back GM SS Bar - 155x12x2
Hanging Leg Raise - 25x8x3
Prowler (upper down, lower back)- x4, 50x4
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Bike - 12 min
Donkey Calf Raise - 4x10-15
Seated Dumbbell Curl - 2x10
warm-up
dumbbell rotators
stretching
Chuck's Lats - 2x12
CG BP - bar x15, 135x5, 185x3, 245x3
295x3 <--- add 2 board, 335x3
385x3 <--- add 4 board
415x2 PR Non MM
*My close grip is terrible!
CG Allen Core Wheel Pushups - 2x25
Dumbbell Row on Incline - 100x10x3
Rear Delt - 3x12
