November 2008 Archives

24 Hour Fitness Centennial, CO

Holy shit I found a 24 Hour that allows chalk and there were people there wearing Inzer and IPF World's shirts. They had boxes for squatting and mats for deadlifting. Even had a squat rack with raised side standards to get out wide. I'll be using this one when in Denver from now on. The guys were totally cool and hooked me up with some chalk before they left.

Elliptical - 5 min
Conv DL - IPF bar 365x5, 425x5 <--- add belt, 450x7
GM - 135x6, 225x6, 275x6, 315x6 <--- add belt, 365x6
Hanging Leg Raise - 2x8, 25x8
Cable Chops - 1x12
Dumbbell Chops & Swing - 35x10

Bike - 15 min

At 24 Hour Fagness, Kipling Sport, Denver, CO

Elliptical - 15 min
Bike - 10 min
Clay's Lats - 2x12
shoulder traction

Floor Press - bar x15, 135x3, 185x3, 225x3, 275x3, 315x3, 345x3, 375x1, 385x1
Rear Delt Machine - 3x12
Pec Deck - 3x12
Dumbbell Ext - 55x10, 65x8, 55x10
Hammer Lat Pulldown - 4x6-12
Calf Machine - 4x12-20

bike - 10 min
treadmill - 5 min

At 24 Hour Fagness, Frisco, TX

warm-up
Clay's Lats - 2x12
shoulder traction
stretching
LTWY Raises

DE BP - 135x3, 185x3, 205x1x2 ((C)lose, (W)ide)), 225x1x2 (C,W), 255x1x2 (C,W), 275x1x2 (C,W), 295x1x2 (C,W), 315x1x2 (C,W)

3 Board - 365x5, 405x3
Hammer Lat Row - 5x8-12
Rear Delt Machine - 2x10
DB Hammer Curls - 2x8
Calf Raise on Leg Press Machine - 4x12-20

warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility

Conv DL deload - 315x5, 335x5, 365x5
Suspended 14" Cambered Bar GM - 245x5, 335x3, 385x3
GHR Situp - 53 KB x8x3
Strongman Medley - (Fireman's Carry x2, Yoke x2, Prowler x2) x2 iterations

warm-up
LTWY Raises
shoulder traction
stretching
Clay's Lats - 2x12

BP - 2 Board - 275x2, 315x2, 365x1
495x1 <--- add 3 board, Super Phenom
585x1 <--- add 2 board
635x miss* was supposed to be a 3 board (but the board holder picked up a 2) so I could work on the flare and it turned into a weird rep that I missed.

Pullups - 3x10
LTWY Raises
Seated Dumbbell Curl - 2x10

At 24 Hour Fagness, Frisco, TX

warm-up
stretching
mobility

SQ - Boss training briefs - 445x3, 505x3, 565x5 PR joke
Power Squat close stance - 3pl x5, 4pl x10, 5pl x10, 6pl x10
Seated Leg Curl - 3x10-12
Low Pulley Abs on Stability Ball -3x10 <-- Don't laugh. These are the real deal.
Oblique Pushdown - 2x10
Donkey Calf Raise Machine - 4x10-20

At 24 Hour Fagness, Frisco, TX

warm-up
Clay's Lats - 2x12
shoulder traction
stretching
LTWY Raises

DE BP - 135x3, 185x3, 205x1x2 ((C)lose, (W)ide)), 225x1x2 (C,W), 255x1x2 (C,W), 275x1x2 (C,W), 295x1x2 (C,W), 315x1x2 (C,W)
Incline Dumbbell w/Green behind back - 105x6, 110x8
Dumbbell Row - 125x12x2
Hammer Lat Pulldown - 3x8-12
Rear Delt Machine - 3x10
Tri Ext Machine - 2x10
DB Hammer Curls - 2x8
Calf Raise on Leg Press Machine - 4x12-20

warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility

Conv DL - 390x5, 445x3, 495x3
Sumo Dead full gear - 405x1, 455x1, 495x1 * All were quick and form was spot on. PR dead in three weeks.

Buffalo Bar GM - 165x8, 245x8x2
GHR Situp - 53 KB x8x3
Peterbilt wrist roller - 70x2 each way

warm-up
LTWY Raises
shoulder traction
stretching
Clay's Lats - 2x12

BP - 295x5, 335x3, 385x miss *Gay
475x1<--- add 3 board, Super Phenom
515x2
545x2
600x1
620x1

Pullups - 3x10
LTWY Raises
Seated Dumbbell Curl - 2x10

At 24 Hour Fagness, Frisco, TX

warm-up
Elliptical - 10 min
stretching
mobility

SQ - Boss training briefs - 475x3, 505x3, 535x5
Power Squat close stance - 2pl x5, 3pl x5, 4pl x10, 5pl x10, 6pl x10
Seated Leg Curl - 3x10-12
Dumbbell Obliques - 125x10x2