SQ - 465x5, 495x5, 525x5 * Got forward on the last one and strained all the tendons in my lower back finishing the rep.
GHR - 3x12
Pulldown Abs - 3x12
December 2008 Archives
At 24 Hour Fagness, Frisco, TX
Flew back in yesterday after 3 cities in CO, the Broadmoor, a late night "white Xmas", 3 hours sleep...and that was just Christmas day. I had no business doing anything but going home and hittin' that hay. Plus we closed early. Trained at the Fagness on Saturday.
Deadlift Deload - 315x5, 340x5, 365x5
GM - 225x3, 275x3, 315x3, 365x5
Seated Leg Curl - 3x10-12
Cable Chops - 3x10
24 Hour Fitness Centennial, CO
warm-up
Elliptical - 10 min
Incline Press - 135x3, 185x3, 225x3, 275x3, 295x3, 315x1, 335x1, 345x1
CG Foam Press - 275x5, 315x5, 365x7
Seated Hammer Low Row - 3x10
Dumbell Row - 120x15
Triceps Pushdown - 2x12
Scott Bench Curl - 3x10
Bike - 15 min
At Major Fitness, Pueblo, CO
Elliptical - 15 min
Squat deload - 405x5, 435x5, 465x5
Tried comp briefs which were WAY too tight - 510x2, 560x2 <-- borderline, no break
Olympic Squats - 225x5, 275x5, 315x5
Pulldown Abs - 4x12-15
Calf Raise on Leg Press - 4x10
At Bally's, New Rochelle, NY
Deadlift deload - 315x5, 335x5, 365x5
GM - 225x5, 315x5, 365x5
Ab Machine - 4x8-12
Obliques on High Pulley - 2x12
At Bally's, New Rochelle, NY
warm-up
Elliptical - 7min
dumbbell rotators
shoulder traction
LTWY raises
Floor Press - bar x 15, 135x5, 185x3, 225x3, 275x3, 315x3
add 3 Board - 345x3, 385x1, 405x1, 415x1
Hammer Upper Back/Lat - 4x8-12
Superset
Triceps Pusdown - Rev grip/Reg grip 3x10/10
Pulldown - 3x8-12
Giant set
Rear Delt Machine - 2x12
Pec Deck - 2x10
Curl Machine - 2x12
At Bally's, New Rochelle, NY
warm-up
stretching
mobility
SQ - 465x5, 525x3, 590x2 PR This is the most I've ever done with a walkout in briefs only. Had another one but I'm going to gear up in a week.
Seated Leg Curl - 4x8-12
Pulldown Abs - 3x12
warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
Conv DL - 405x5, 460X3, 515x4 PR
SS Bar GM - 155x8, 205x6x2
GHR - 33x12, 55x10x2
KB Chops - 33x8x2
Strongman Medley x2 - Prowler - 90, Farmers Carry, Yoke
warm-up
LTWY Raises
shoulder traction
4 Board w/doubled light bands
bar x10
95x3
135x3
bar x2 <--- add bands
135x2
185x2
225x3 <--- add boards
255x3
285x1
305x1
275x5
*lockout got freakin' weak. Time to go back to what did me best.
KB Ext on Stability Ball - 53x10x2, 33x15
Pullups - 5x8
Side Lateral on Inline - 2x12
DB upright Row - 1x12
Rope Curls - 2x10-12
At 24 Hour Fagness, Frisco, TX
warm-up
stretching
mobility
SQ - Boss training briefs - 435x3, 495x3, 565x5
Power Squat close stance - 3pl x5, 4pl x10, 5pl x10, 6pl x10
Seated Leg Curl - 4x10-12
Decline Situp - 100-120 x 10x3
Calf Raise - 4x15-25
At 24 Hour Fagness, Frisco, TX
warm-up
Clay's Lats - 2x12
shoulder traction
stretching
LTWY Raises
Pause Press - 185x3x2 ((C)lose, (W)ide)), 225x3x2 (C,W), 275x3x2 (C,W), 295x12
Incline DB Press - 115x10
Hammer Lat Row - 5x8-12
Rear Delt Machine - 3x10
Pec Deck - 2x10
Preacher Curls - 2x12
Calf Raise on Leg Press Machine - 4x12-20
warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
Conv DL - 375x3, 435X3, 475x6
14" Cambered Bar GM - 165x10, 245x10, 295X10
Reverse Situps - 3x8
warm-up
LTWY Raises
shoulder traction
BP w/Apollon's Axle POR
bar x10
83x5
123x5
173x3
213x3
263x3 <--- add 2 boards
303x3
343x3
363X1
393x1
413x1
KB Ext on Stability Ball - 33x12, 53x10x2
CSR - 4x8-18
Rope Rear Delt on High Pulley
warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
SQ - barx5, 145x3, 235x2, 325x3, 415x5 <-- add training briefs, 465x5, 525x5
Power Squat - close stance ATG - 225x10, 315x10, 405x10
GHR - 2x12
Swank Situps - 95x8x4
