March 2009 Archives

At Bally's, New Rochelle, NY

warm-up
Elliptical - 10 min

Zercher Squat off pins, was 3 inches lower than I have done these in the past.
135x3, 225x3, 275x3, 315x3, 365x3 <-- add belt, 405x1, 435x1, 475x miss, 475x1

Stiff legged sumo dead off block - 225x5, 275x5, 315x5, 365x5 <--- add belt, 405x3
Chops on Pulley Station - 6x8
Power SQ - 2x10
Calf Raise - 2x25

* Highlight of the evening. Talking to Wendler telling him I was selling his book to some guys there and a dude did 4 sets of curls with a barbell and 2.5's on each side...in the rack.

At 24 Hour Fagness, Frisco, TX
warm-up
LTWY raises
Triceps pressdown
stretching
Lat pulldown

DE BP - 185x3, 205x3, 225x3, 245x1x2 (C,W), 275x1x2, 295x1x2, 315x1x2
Rack Lockout - Med - 365x3, 405x3 High - 455x3, 495x3
Hammer Strenph Seated Row - 4x10-12
Triceps Rope Pushdown - 3x12
Clay's Lats - 3x8-12
Curl Machine - 3x10

Box SQ - 145x3, 235x3, 325x3 <-- add belt
SQ 415x2 <-- add Boss briefs, 505x2
595x2, 645x2, 705x1 <-- straps up, light wrap
Reverse Band - 725x1, 775x1

Sumo DL off 2" blocks - briefs 405x2, 455x2x4
45 Back Raise w/14" Cambered Bar - bar x12, 115x10, 155x8
Hanging Leg Raise - 25x8x3

warm-up
shoulder traction
LTWY raises
Clay's Lats

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1, 365x1, 385x1
475x3 <-- add Phenom, 3 board
535x1 <-- 2 board
535x2 <-- 2 board
455x5, 495x3, 545x3 <-- 3 board
* Felt like shit until the last set and it turned out my belt was on all fucked up so the shirt kept sliding up.

T-bar Row - 4x8-12
KB Ext on ball - 33x12x2, 44x12
Rear Delt Dumbbell Raise - 3x12

warm-up
shoulder traction
LTWY raises
Clay's Lats

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1, 365x1, 385x1
475x3 <-- add Phenom, 3 board
535x1 <-- 2 board
535x2 <-- 2 board
455x5, 495x3, 545x3 <-- 3 board
* Felt like shit until the last set and it turned out my belt was on all fucked up so the shirt kept sliding up.

T-bar Row - 4x8-12
KB Ext on ball - 33x12x2, 44x12
Rear Delt Dumbbell Raise - 3x12

GHR - 1X10
GHR Situps - 1x20
stretching
mobility
foam roller

Suspended SS Bar GM - 155x3, 205x3, 245x3, 295x3, 335x3 <-- add belt, 385x1, 425x1, 335x5
Belt Squat - 3x8-10
SS Bar Calf Raise - 3x12
KB Chops - 33x8x2, 55x6

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

DE Box SQ - blues on BAG mono - 285x2, 305x2, 325x2x4, 355x2x2
Sumo DL w/gear - 455x2x2
455x2x1 <-- 1 set of chains
455x2x1 <-- 2 sets of chains
455x2x1 <-- 3 sets of chains
455x1 <-- 4 sets of chains

GHR jacked up 12" - 3x10
Hyperextension on GHR - 85x12x3
Pulldown Abs - 3x12

warm-up
shoulder traction
LTWY raises
Clay's Lats

BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x3
455x3 <-- add Phenom, 3 board
515x1 <-- 2 board
565x1 <-- 1 board
405x5, 455x5, 495x3, 545x3 <-- 4 board

Pullups - 4x8-12
Lat Pushdowns - 3x12
Rear Delt Dumbbell Raise - 3x12

GHR - 1X10
GHR Situps - 1x20
stretching
mobility
foam roller

Box SQ - bar x3, 145x3, 255x3, 335x3
455x2 <-- add comp briefs
545x2
635x miss twice - GAY! Then I realized this was a PR attempt.
Free SQ - 595x1, 635x1 light wrap
505x5

Stiff legged dead on block - 225x5, 275x6, 315x6, 365x5 <--- add belt
Power Runner - 3x8
KB Chops - 33x8x2, 44x6
Hanging Leg Raise - 3x10
Rolling Thunder - 4x2

BP - pretty beat up so I didn't do much. Foam press triples to 315 and single at 365.
Incline Dumbbell Press - 85x15x2
Front Press on Power Squat - 3x6
Lat Assassin Pulldown - 5x10-12
Rope Rear Delt on High Pulley - 3x10-15
Walker Shrugs - 3x10

At Albany Strength, Albany, NY

LTWY Raise - 1x24

BP - bar x 15, 135x5, 185x3, 225x3
275x3 <-- add 4 board
315x3
315x3 <-- add 1 set of chains
315x3 <-- 2 sets
315x3 <-- 3 sets
345x1
365x1
385x miss

Tate Press - 3x20
CSR - 4x8-12
Pulldown Behind Head - 2x12
Upright Row on Low Pulley - 2x12
Face Pull - 2x12
Scott Bench Curl - 2x10

At Bally's, New Rochelle, NY

GM - 135x5, 185x5, 225x3, 275x3, 315x3, 365x3 <--- add belt, 405x3, 455x2
Olympic Squats - 225x8, 315x6, 365x6
Lying Hamstring Curl - 4x8-15
Seated Ab Machine - 4x10

Elliptical - 10 min

At Bally's New Rochelle, NY

BP pause reps - 185x5, 225x5, 275x5, 315x10
Kaz Press to chin - 225x8x4
Hammer Strenff Upper back/lat - 4x6-12
Rear Delt Machine - 3x15
Hammer Curls - 3x8

Elliptical - 15 min

DE Box SQ - all sets + 120 lbs chain - 285x2, 325x2, 375x2, 415x2, 465x2, 505x2, 555x2
Reverse Band Deadlift - 335x3, 425x3, 475x3, 515x3, 565x3
Reverse Hyper - 3x10
Ball Situps on Low Pulley - 3x12

BP - 135x3, 185x3, 225x3, 275x3, 315x3, 345x1, 385x1
455x3 <--- add Super Phenom 3 board
495x3 <--- 2 board
545x1 <--- 1 board

Incline Dumbbell Press w/green band behind back - 100x6, 85x10
Pullups - 4x8
LTWY Raises - 2x12
KB side lateral - 2x12

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

Box SQ - 145x3, 255x3, 345x3, 455x3, 535x2 <--- add briefs
...and then everything went to shit. Last week and the weekend too everything out of me.
605x miss <--- add suit
605x1
655x miss

Fuck it. Get out of gym according to Brother Mark.
Band GM - Blue x20x3
Spud Abs - 2x15