At Bally's Total Fagness, New Rochelle, NY
Elliptical - 10 min
GM Squat close - 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 <-- add belt, 455x3
Rounded back GM 225x8x3
Reverse grip BP - 135x5,185x5,225x5x3
Rolling DB Ext - 4x10
Dumbbell Flye - 3x10
Lying Leg Curl - 4x10-15
Ab Machine - 3x10-20
Lat Pulldown on Machine - 4x6-12
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
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
DE BP - 185 + minis x3x6
BP - 295x13
KB Ext on Stability Ball - 33x12-15x3
Pullups - CG - 2x8, Wide - 2x8
LTWY Raises - 2x32
EZ Bar Curls - 2x12
DE BP 1 Board - 185x1x2 (C,W), 205x1x2 (C,W), 225x1x2 (C,W), 245x1x2 (C,W), 275x1x2 (C,W), 315x1x2 (C,W)
CG 3 Board - 315x5, 365x5
BAG CSR - 4x10-12
LTWY Raises - 2x12
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
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
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
Can't remember and I accidentally erased entry.
Important stuff was BP - 295x1, 315x5, 335x5
Add training Phenom 455x3 <--- 3 board, 525x1 <---1 board
warm-up
dumbbell rotators
stretching
BP - 135x3, 185x3, 225x3, 285x5, 325x5, 365x3
455x2 <--3 board add training Phenom
515x1 <-- 1 board
455x3 <-- 5 board drop shirt
warm-up
dumbbell rotators
stretching
Military Press - 170x5, 190x3, 215x3 PR
Incline Press /w Green behind back - 80x10, 100x12 PR
Steep Incline Triceps Press on Smith - 185x8, 225x8, 245x8
Rickshaw Shurgs - 3x10
warm-up
dumbbell rotators
shoulder traction
face-pulls
stretching
OHP - bar x5, 135x5, 165x3, 185x3, 205x6
Decline Pause Press - 135x5, 255x5, 295x5, 335x5
Dumbbell Row - 125x20
Chins - 3x8
Calves on Leg Press - 4x10-20
Curl Machine - 3x10
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
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
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
Traveling tomorrow so trained today at 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 10 min
stretching
Face Pulls 2x12
DE Floor Press w/3 board -225x1x2 (C,W), 255x1x2 (C,W), 280x1x2 (C,W), 315x1x2 (C,W), 345x1x2 (C,W), 375x1x2 (C,W), 405x2x1(W) *easy PR
Incline Dumbbell Press w/green behind back - 85x10, 105x6 PR
Hammer Lat Pulldown - 4x8-12
Pulldown Behind Head - 2x10
Giant Set
Calf Raise on Leg Press - 3x12
Rear Delt on Incline - 3x10-12
Curl Machine - 2x8
EZ Reverse Grip Triceps Ext - 2x failure
Bike - 12 min
warm-up
shoulder traction
dumbbell rotators
Blast Strap Pushups - 2x12
DE BP w/mini bands - 135x3, 185x3x2 (C,W), 205x1x2 (C,W), 225x1x2 (C,W), 245x1x2 (C,W)
3 Board Press CG - 335x5, 365x7 PR
Rep Set - 315x8
Summer Yokes Upper - 5x10/8
Giant Set
Triceps Pushdown - 3x12
KB Rear Delt - 2x10
KB swing and press - 2x10
Incline Dumbbell Curl - 2x10
Hanging Leg Raise - 2x12
Traveling tomorrow so trained today at 24 Hour Fagness, Frisco, TX
warm-up
stretching
Face Pulls 2x12
DE BP - POR 185x3, 205x3, 225x3, 245x3, 275x1x2 (C,W), 295x1x2 (C,W)
Rep Set - 315x11 comp grip
CG 3 Board - 315x5, 365x4
Hammer Row - 4x8-12
Pulldown Behind Head - 2x10
Upright Row w/Dumbbells - 2x12
Rear Delt Machine - 2x12
Dumbbell Curl on Scott Bench - 2x8
Rope Triceps Ext - 3x failure
Calf Raise on Leg Press - 4x12
warm-up
shoulder traction
dumbbell rotators
Chuck's Lats
* at this point I found out my abs were so torqued from Friday that I was unable to do any pressing because they kept seizing. This is about the most ridiculous thing ever. Johnny told me to only do one set or I'd get too sore. I didn't listen.
JM Press on Smith Machine - 135x5, 185x5, 225x5, 275x5, 295x5x2
Arnold Press - 2x12
Various Pushdowns - 6x8-15
Various Pulldowns - 4x10-12
Band Pull Aparts - 3x15
Face Pulls - 2x10
warm-up - Move 2nd half of BAG
DE BP w/80 chains - 185x3x3, 205x3, 225x3
Rep Set - 275x12 joke
5 Board ROR - 365x1, 405x3, 445x5 <--- I'm about 30 lbs off all my lockout stuff where I need to be to hit 600 in the meet and have 6 weeks to get there.
Summer Yokes Upper (upper pulley with multiple handles and Kelso Shrugs) - 7x10
Later @ 24 Hour...
Bike - 12 min
Elliptical - 8 min
Calf Raise on Leg Press - 4x10-15
DE Floor Press w/tripled monster mini's off 3 Board - 185x3 (C,W), 225x1x2 (C,W), 255x1x2 (C,W), 285x1x2 (C,W), 315x1x2 (C,W), 345x2 (W)
Later at 24 Hour Carrollton, TX
Hammer Upper Back/Lat - 4x8-12
Incline Dumbbell Press - 105x12, 125x8
Pec Deck - 2x12
Rear Delt Machine - 3x12
Overhead Rope Triceps Ext - 3x failure
Calf Machine - 3x20
Curl Machine - 3x6-10
Bike - 12 min
Elliptical - 8 min
At 24 Hour Fitness, Grand Prairie, TX
*Went to USAPL Men's Nationals this weekend in Killeen and stopped at my sister's house on the way back. This is right by her house so HC and I finished up the day training.
DE BP - 185x3x2 (C,W), 205x3x2 (C,W), 225x3x2 (C,W), 255x1x2 (C,W), 275x1x2 (C,W), 295x1x2 (C,W), 325x8
Hammer Seated Row - 4x8-15
Hammer Underhand Lat Pull - 2x12
EZ Bar Overhead Tri Ext - 4x6-10
Upright Row w/Rope - 3x10
Face Pulls - 3x12
Curl Machine - 2x12
warm-up
stretching
mobility
dumbbell rotators
DE BP w/mini bands around large base - 155x1x4, 165x1x2, 175x1x2, 185x1x2, 195x1x2
later at 24 Hour Carrollton
Hammer Upper Back/Lat - 3x8-12
Dumbbell Row - 145x8x2
Standing Dumbbell Press - 75x10, 85x10
Rear Delt Machine - 2x10
Shoulder internal/external rotation on pulley - 2x12
Overhead Rope Ext - 3x10
Calf Machine - 3x20
Curl Machine - 2x12
At Bally's Total Fagness, New Rochelle, NY
warm-up
Elliptical - 10 min
Superset
Press to Chin - 135x10, 185x10x2, 225x10x2
Hammer Low Lat Row - 4x8-12
Superset
DB Clean - 2x12
Upright Row on Low Pulley - 2x10
Giant Set
Triceps Ext Machine - 3x10-12
Curl Machine - 3x6-12
Calf Raise on Horizontal Leg Press - 3x15
Decline Situps - 1x10, 45x10x2
warm-up
dumbbell rotators
shoulder traction
various band movements
V-Grip Lats - 2x12
Felt like benching buy my shoulders didn't.
Burnout Giant Set
225x5
225x5 <--- 1 Board
225x5 <--- 2 Board
225x5 <--- 3 Board
225x5 <--- 4 Board
225x5 <--- 5 Board
Football Bar - 185x5, 225x5, 275x5, 315x5 off 3 board
Pushdown - 4x10
V-Grip Pulldown - 4x10
warm-up
stretching
mobility
mini band external rotators
should traction
dumbbell rotators
Incline Press w/ Apollon's axle - 135x10, 225x10, 275x10
Decline Dumbbell Press - 100x15, 100x8* took about 30 seconds rest
Superset
Lat Pushdown - 3x10
Overhead Band Ext - green x15x3
*Skipped over to 24 Hour Carrollton for some rehab shoulder stuff
Hammer Strenph Upper Back/Lat - 3x10
Giant Set
Pec Deck - 4x5 up to stack + 50 lbs
Seated Toe Press - 4x15
Close Grip Pulldown - 4x8
Superset
Rear Delt Machine - 3x10
Curl Machine - 3x10
warm-up
dumbbell rotators
various band movements
Superset
DE BP w/80 lbs chain - 185x3x2 ((c)lose),(w)ide), 205x1x2 (c,w), 225x1x2(c,w), 255x1x2(c,w)
CSR - 5x10
Superset
4 Board Press POR - 405x5, 435x2
Lat Pushdown
2x15
Burnout Giant Set
225x5
225x5 <--- 1 Board
225x5 <--- 2 Board
225x5 <--- 3 Board
225x5 <--- 4 Board
225x3 <--- 5 Board
Rope Pushdown w/band - 1x15 had nothing
Face Pulls w/ same - 2x15
warm-up
Elliptical - 10 min
shoulder traction
stretching
Incline Press - 135x5, 225x5, 275x10
Clay's Lats - 3x10
Dip Machine - stack x25x2
Dips - 2x15
Dumbbell Rows on Decline - 125x15
Superset
Cable Crossover - 3x10
Rear Delt Machine - 3x10
Superset
Curl Machine - 3x10
Triceps Ext Machine - 3x10-12
Calf Raise on Leg Press - 4x15-20
Bike - 10 min
At 24 Hour Fitness, Grand Prairie, TX
*My niece just got out of the hospital so I headed down to south DFW to spend some time with my Goddaughter. Wore an Irish green BAG shirt and somebody actually knew about the gym! Unreal!
warm-up
Elliptical - 10 min
shoulder traction
dumbbell rotators
Superset
Pause Press (C(lose), W(ide)) - 185x1x2(C,W), 225x1x2(C,W), 275x1x2(C,W), 315x1x2(C,W)
Lat Pulldown - 4x10
Superset
Incline Press - 225x10, 275x8, 315x4
Face Pulls - 3x12
Superset
Dip Machine - 3x10
Pec Deck - 3x10
Superset
Superman/Side Delts (face incline and do a Superman type movement w/dumbbell) - 3x12
Curl Machine - 3x12
At 24 Hour Fagness, Frisco, TX
Traveling tomorrow so I trained today.
warm-up
Face Pulls - 2x12
dumbbell rotators
Tricep Pushdown - 2x15
DE Floor Press w/3 Board - 225x1x2, 275x2x1, 315x2x1, 345x2x1
BP - 315x9 * benches here suck, too low, no leg drive
Hammer Seated Row - 4x8-12
Decline Dumbbell Press - 115x14
Superset
Pec Deck - 3x10
Rear Delt - 3x12
Superset
Curl Machine - 3x10
Tricep Machine - 3x10
Elliptical - 10 min
Bike - 10 min
warm up
shoulder traction
various band movements
dumbbell rotators
Incline Press w/ Apollon's Axle - 122x10, 212x10, 262x8, 302x5
Decline Dumbbell Press - 100x15x2
CSR - 4pl x2x10, 5pl x2x8
jump to 24...
Pec Deck - 3x10
V-Grip Pulldown - 2x12
Scott Bench Curl - 2x10
Calf Raise on Leg Press - 4x12-20
Bike - 15 min
shoulder traction
Clay's Lats - 2x12
dumbbell rotators
DE BP - 185x1x2, 205x1x2, 225x1x2, 255x1x2, 285x1x2, 315x1x2
Rep Set POR - 315x10
Hammer Lat Pulldown - 2pl x15, 3pl x12, 4pl x10, 5pl x6, 4pl x 10
Superset
Decline Dumbbell Press - 100x15, 100x12
Strict Face Pull - 2x15
Pec Deck - 3x10-12
Rear Delt on same - 3x10-12
Superset
Curl Machine 3x8-10
Triceps Ext Machine - 3x10-12
Calf Raise on Leg Press - 4x12-20
At 24 Hour Fagness, Frisco, TX
Begin the rehab...
warm up
Elliptical - 10 min
shoulder traction
Clay's Lats - 2x12
Superset
Incline Press CG - 135x10, 225x10, 255x8
Hammer Lat Pulldown - 2pl x15, 3pl x12, 4pl x10
Superset
Decline Dumbbell Press - 40x30, 100x15
Strict Face Pull - 2x15
Pec Deck - 3x10-12
Rear Delt on same - 3x10-12
Superset
Curl Machine 3x8-10
Triceps Ext Machine - 3x10-12
warm-up
dumbbell rotators
various band movements
DE BP - 185x3x6
4 Board POR - 335x5, 385x5, 425x5 PR
Football Bar Press - 95ish x 10
Arnold Press - 55x12
CSR - 3pl, 4pl, 5pl x12,10,8
Lat Pushdown - 2x12
Triceps Pushdown - 3x10-15
Band Rear Delt/Rotator - 3x12/10
BP blood work - 135x 25
...later at 24 Hour Fagness
Bike - 15 min
At World gym Pueblo,CO
10 minutes elliptical
seated military
barx10
95x10
135x10
165x10
Rear delt machine
3x10
Upright rows w/ tricep rope
150x10
200x10
200x10
Standing calves
300x10x3 sets
Curl machine
2x10
warm-up
shoulder traction
various band movements
dumbbell rotators
Clay's Lats - 2x12
*Shoulders were fucked from squatting.
BP - bar x alot, 95x3, 135x5, 225x3, 275x3, 315x1 shut it down
Lat Pulldown - 3x12
Triceps Pushdown - 4x12
Rear Delt on Incline - 3x12
At 24 Hour Fagness, Kipling Sport, Denver, CO
Elliptical - 15 min
Bike - 10 min
Clay's Lats - 2x12
shoulder traction
DE BP - 185x1x2 (close, wide), 225x1x2 (c,w), 255x1x2 (c,w), 2851x2 (c,w), 3151x2 (c,w)
Rack Lockout CG - 365x3, 405x3, 455x5
Dumbbell Ext - 55x10, 65x8, 75x6, 55x10
Hammer Lat Pulldown - 4x6-12
Incline Rear Delt Raise - 3x12
Calf Machine - 4x12-20
Swank Abs - 45x10, 65x10
Curl Machine - 4x10
warm-up
shoulder traction
various band movements
dumbbell rotators
CSR 2x12
BP - bar x15, 135x5, 185x3, 225x3, 275x3, 315x1
455x1 <--- 2 Board add Rage X
475x1 <--- 2 Board
495x1 <--- 2 Board
525x1 <--- 1 Board
545x1 <--- 1 Board
Blast Strap Pushups - 3x15
CSR - 3x10
Upright Row w/ Spud Strap - Green x12x3
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 15 min
shoulder traction
pushdowns - 2x12
Clay's lats - 2x12
DE BP - 185x1x2, 205x1x2, 225x1x2, 255x1x2, 285x1x3, 315x1x2, 345x1x3
3 Board Press - 365x3, 405x3, 435x3 PR
Hammer Strenph Lat Pulldown - 5x8-12
Rear Delt Machine - 3x12
Scott Bench Dumbell Curl - 3x8
Calf Raise on Leg Press - 4x15-20
At Bally's New Rochelle, NY
warm-up - Ellitptical - 10 min
stretching
mobility
GM - 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3
Rounded Back GM - 135x12, 185x12
DE BP - 185x1x2, 225x1x2, 275x1x2, 315x1x2, 345x1
Hammer Upper Back/Lat - 5x12,10,10,8,6
Rolling DB Ext - 45x10x3
Giant Set
Rear Delt Machine - 3x12
Curl Machine - 3x10
Seated Calf - 3x15
Tricep Pushdown - 3x10
Pulldown Abs - 4x12
warm-up
shoulder traction
various band movements
dumbbell rotators
2 Board Press w/Apollon's Axle - bar x10, 123x5, 173x3, 213x3, 263x3, 303x5
393x3 <--- add 4 board
393x5
Superset
Pro Style Lat Pulldown - 3x10
Overhead Rope Ext - green x12x3
Superset
CSR - 3x10
Upright Row w/ Spud Strap - green x10x3
warm-up
various band movements
shoulder traction
dumbbell rotators
CSR - 2x10
DE BP + monster minis - (185x1,1,1 (Close, Medium, Wide) done as one set)x4, (205x1,1,1 (C,M,W))x2, (225x1,1,1 (C,M,W))x2
5 Board ROR - 405x5, 455x5, 475x5
Pro Style Lat Pulldown - 4x10
Dumbbell Shoulder Complex - 1x50
band pull aparts - 2x10
warm-up
various band movements
shoulder traction
dumbbell rotators
DE Floor Press off 3 Board + tripled monster minis - 185x1x2 (med,wide), 225x1x2 (m,w), 255x1x2 (m,w), 285x1x2 (m,w), 315x1x2 (m,w), 345x1x2 (m,w)
*need ART on lat
BP - 315x10
Shoulder Press on Grappler - 45x15, 70x15
Grappler Row - 70x12x2, 115x10x2
Mini band pull apart - 2x20
external/internal/cuff w/ mini band - 2x12/12/12
At 24 Hour Fagness, Frisco, TX
warm-up
shoulder traction
Pulldowns - 2x12
Triceps Pushdown - 2x15
dumbbell rotators
DE BP - 185x1x2 (close, wide), 225x1x2 (c,w), 255x1x2 (c,w), 285x1x2 (c,w), 315x1x2(c,w), 345x1x2 (c,w), 375x1x2 (c,w) PR
CG BP - off 3 Board - 335x6, 375x6 PR
Rack Lockout - 495x3, 545x3 PR, 565x3 PR
Two Handed Dumbell Row on Incline- 100x10, 115x8x3
Rear Delt Machine - 3x12
Curl Machine - 3x8-12
Seated Calf Raise - 4x10-15
warm-up i.e. cleaning the gym and unloading the mono
DE BP w/Monster minis - 135x1x2 (close, ROR), 155x1x2, 175x1x2, 195x1x2, 205x1x2, 225x1x2, 245x1x2
Incline DB Press with green band - 90x6, 100x5, 100x6
Phat V-Bar Pulldown - 3 x 10 adding weight each set
Rear Delts facing Incline - 3x10
Mini Band Int/Ext Rotations - 2x12/2x12
At 24 Hour Fagness, Frisco, TX
Tomorrow is a travel day so I trained today.
Elliptical - 15 min
Deloading upper body.
Giant Set
Incline Dumbell Press - 85x8, 105x8, 125x8
Reverse Grip EZ Pushdown - 3x20
Front Lat Pulldown - 3x10
Donkey Calf Raise - 3x12
Curl machine - 3x6-10
warm-up
Pulldown - 2x12
various band movements
dumbbell rotators
DE BP - all sets + 80 lbs chain
185x3x3
225x3x3
CG BP - 2 Board - 275x5
315x5
365x1
335x5
BAG T-bar - 3x10-12
Dumbell Upright Row - 3x10
Monster Mini Rear Delt - 2x20
Ugg. Payed for Wednesday today!
warm-up
various band movements
Many a liftoff for WR holders Johnny May and Jason Cocker along with those for cockstrong brothers Alan and Chuck Krutulis (sp?). HeavyDeezNutz had some heavy boards in there as well. ;-)
DE BP all sets + 2 sets of chain - 185x3x3, 225x3x2, 275x1, 295x1, 315x1
Giant Set
Lat Pulldown - 3x10
Shoulder Horn - 3x10
Overhead V-grip Ext - Green x20x3
Had a great day burying old hatchets and watching Cocker fucking smoke 675 like it was 225. It's amazing how numb you can become to something like that.
warm-up
Clay's Lats - 2x12
shoulder traction
dumbell rotators
various band movements
DE Floor Press w/doubled light bands off 3 board - 185x3x2, 205x3x2, 225x3x2, 245x1, 275x1, 295x1, 315x1, 335x1 *On the light sets I go half thumb out and then POR, Heavy sets, ring on rings (ROR).
Incline Dumbell Press w/avg (green) behind back - 90x6x2, 90x10
V-Grip Pulldown - 3x10-12
Side Lateral - 3x10
Band pull apart - monster mini x20x3
DE BP w/120lbs of chain
185x3x2
205x3x2
225x3x2
CG 2 Board Press
315x5
345x5
375x3
Kroc Rows - 140x20
Eagle Claw Pullups - 3x6
Side Delt Raise - 3x10
Band Pull Apart - mm x 15x3
*leaving for NYC in the a.m. so I trained on Saturday
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 12 min
shoulder traction
Clay's Lats - 2x12
dumbell rotators
DE BP - 185x1x2 (close, med), 205x1x2 (c,m), 225x1x2 (c,m), 255x1x2 (c,m), 285x1x2(c,m), 315x1 (wide), 335x1 (w), 365x1 (w)
Rep Set - 315x12 PR
Rack Lockout - 495x5, 535x1, 535x4 PR
Dumbell Row - 135x25 * Did these on a slight incline and it added a level of intensity. Sore as shit the next day.
Lat Pulldown - 2x10
Standing Dumbell Press - 85x10, 95x8
Rear Delt Machine - 3x12
Curl Machine - 4x8-12
Bike - 12 min
Hospital Corners finally admitted to herself I am a lesbian today. She may have taken a step in the right direction with stripper heels and all.
warm-up
shoulder traction
dumbell rotators
Band Pushdowns - 2x25
V-Bar Pulldown - 2x10
DE BP - all sets + minis - 185 x1x3 (close, med, wide), 205x1x3 (close, med, wide), 225x1x3 (close, med, wide), 245x1x3 (close, med, wide)
BP - 315x10
Dumbell Row - 140x15* For some reason, this dumbell at BAG feels hella heavy. I just did 135x25 last week and it was WAY easier.
V-Bar Pulldown - 2x12
Standing Dumbell Press - 65x12, 80x10
Band Rear Delt - Monster x15x2
Dumbell Curl - 1x20
At Major Fitness, Pueblo, CO
warm-up
shoulder traction
dumbell rotators
Clay's Lats - 2x12
DE BP - all sets + minis - 185 x1x3 (close, med, wide), 205x1x3 (close, med, wide), 225x1x3 (close, med, wide), 255x1x3 (close, med, wide)
5 Board Press - all sets + minis - 315x5, 385x5, 425x4 PR
BP - 315x8
Dumbell Row - 135x25 PR
Seated CSR - 2x8
Giant Set
Rear Delt on High Pulley - 3x10-12
Reverse Grip Pushdown - 3x10-12
Curl Machine - 3x8-10
At 24 Hour Fagness, Frisco, TX
warm-up
shoulder traction
Face Pulls - 2x15
dumbell rotators
DE BP - bar x3, 95x3, 135x3, 185x3, 225x3, 245x1, 265x1, 285x1, 315x1, 335x1, 355x1
Rack Lockout - 455x3, 495x3, 535x1 PR
Dumbell Rows - 125x10, 125x20
Superset
Hammer High Incline/Shoulder 3x10
Rear Delt Machine - 3x12
Curl Machine - 3x8
Bike - 12 min
warm-up
warm-up
various band movements
shoulder traction
Clay's Lats - 2x12
DE Floor Press 3 Board + tripled minis - 185x3, 225x3, 255x1, 285x1, 315x1, 345x1, 375x1
3 Board Press w/ Rage X - 495x1, 545x1, 585x1
5 Board Press - 625x1, 635x1, 655x miss *
Forearm blew up on that last set so I called it a day. Next stop, 600 club.
warm-up
various band movements
shoulder traction
DE BP - all sets + monster minis - 185x3x2, 205x3x2, 225x1x2, 275x1, 305x1, 315x1, 345x1
4 Board + mm - 315x3, 365x3, 385x3
Pro Style Lat Pulldown - 4x8-12
Dumbell Cleans - 3x15
At Bally's New Roc City, New Rochelle, NY
warm-up
shoulder traction
pushdowns
dumbell rotators
Decline BP POR - bar x20, 135x3, 185x3, 225x3, 275x3, 315x5, 345x5, 375x3 PR, 405x2 PR
DE BP - 225x1x9
Hammer Strenph Upper Back/Lat - 5x8-12
Giant Set
Rear Delt Machine - 3x12
Lat Pulldown Machine - 3x10
Seated Calf Raise - 3x15
Curl Machine - 3x10
Tri Ext Machine - 3x10
EZ Reverse Pushdown - 3x15
warm-up
various band movements
shoulder traction
DE BP - all sets + 180 lbs chain - 185x2x1, 225x2x1, 275x2x1, 295x2x1, 315x1, 185x1x3
CG Overhead Press off pins - 135x3, 185x3, 205x3, 235x3
Front Lat Pulldown - 3x10-15
mini band rear delts - 3x20
Takin' it easy today. Needed one.
warm up - Clay's Lats - 2x12
various band movements
shoulder traction
DE Floor Press off 3 Board + tripled minis
All 3 Boards
185x3
205x3
225x3x2
275x1
295x1
315x1
335x1
355x1
385x1 PR
5 Board Press w/ new Inzer Rage X - 495x2 flounder *trying to break in shirt
495x3
545x3
605x3
455x3 <--- 2 Board
One Arm Shoulder Press - 75x10, 85x10
Overhead Ext - Green x25x3
Pro Style Lat Pulldown - 4x12
Shoulder Horn - 2x12
Rear Delt w/ mini - 2x20
warm-up
various band movements
shoulder traction
DE BP w/doubled minis + 80lbs chain - 185x1x2, 205x1x2, 225x1x2, 245x1x2
3 Board w/shirt - 495x5, 525x3, 545x3, 585x2
Lat Pulldown - 3x12
Overhead Ext - green 3x25
warm-up
various band pushdowns/pulls
shoulder traction
dumbell rotators
DE BP w/3 sets of chains - 185x3x3, 225x1x3, 275x1, 295x1, 315x1, 335x1
4 Board with loose shirt - 455x5, 495x5, 545x3, 585x1
Overhead band ext - 3x25
Pro Style Lat Pull - 3x12
Side Lateral - 3x12
At Phoenix Gym, Daytona, FL
warm-up - stretching, hip mobility
Hammer Strenph Lat Row - 4x10-12
Hammer Strenph Pullover - 3x12
Incline Calf Machine - 4x12-20
DE BP - 185x3x2, 225x3x2, 275x1 305x1, 315x1, 345x1
Lying Hamstring - 4x10
Hanging Leg Raise - 3x20
Scott Bench EZ Bar Curl - 3x10
Incline Rear Delt - 3x12
warm-up
various band movements
dumbell rotators
shoulder traction
Clay's Lats - 2x10
DE BP - all sets + 80 lbs chain
bar x6
95x6
135x3
185x1x2x4
225x1x2x2 off 1 board
275x1x2 off 2 board
315x1x2 off 3 board
365x1x2 off 4 board
405x1x flounder off 5 board - soft handoff - didn't matter - just wanted to feel some weight
Clay's Lats - 2x12
Dumbell Press w/Green behind back - 100x10x2
T-Bar Row - 4pl x10x2
Rear Delt - mini x15x2
warm-up
various band movements
Clay's Lats - 2x12
DE BP all sets + 80 lbs chain - 135x1x2, 185x1x2, 225x1x2, 275x1x2, 315x1, 335x1
5 Board Press - 405x5, 455x3, 515x miss, 515x1, 465x5
Pro Style Lat Pulldown - 3x12
Dumbell Lateral - 3x12
warm-up
shoulder traction
various band movements
Blast Strap Pushups - 2x15
DE Floor Press - barx20
95x10
bar x6 <--- add 3 board, add 2 pairs of tripled minis
95x3
135x1
185x1x3 close, med, wide
225x1x3 close, med , wide
255x1
285x1
315x1
345x1 ties PR with one tripled mini pair so this was fucking huge!!!
4 Board - 365x5, 405x5, 445x3 PR, 475x3 PR
Pro Style Lat Pulldown - 4x10-15
Lion Ox - 3x12
Overhead Band Ext - Green x12
Things are REALLY starting to pick up!
shoulder traction
dumbell rotators
various band warmups
DE BP - all sets +80 lbs chain - 185x3x2, 205x1x3, 225x1x2, 245x1x2, 275x1x2
4 Board w/ SS Bar + chains - 335x3, 385x3, 425x1, drop chains 425x1, add chains 405x1
Rear Delt facing incline - 20x12, 25x10, 20x12
T-Bar Row low handle - 3pl x12, 4pl x12x2
warm-up
various band movments
dumbell rotators
shoulder traction
Clay's Lats - 3x10
DE Floor Press 3 Board w/tripled light bands - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1
5 Board Press - 455x5, 475x3, 495x5
Reverse Hyper Row - 4x12
Rear Delt Raise - 35x10x3
At Bally's New Roc City, New Rochelle, NY
warm-up
Elliptical - 10 min
shoulder traction
stretching
dumbell rotators
DE BP - 185x3, 225x3, 275x2, 315x2, 345x2
JM Press - 225x10, 255x10, 275x8, 305x8
Hammer Strenph Upper Back/Lat - 5x8-12
Rear Delt Machine - 3x12
Curl Machine - 3x10-15
Seated Calf - 5x12-20
warm-up
shoulder traction
dumbell rotators
various band movements
DE BP all sets + minis - 185x3x2, 205x3x2, 225x3, 245x1, 275x1, 295x1, 305x1
4 Board Press - spread base of minis to max on EFS CB3 bench - 335x5, 375x5
5 Board press - had some retarded shit going on and had to go down and then up - 425 miss, 405 miss, 385x5, 405x5
Grappler Shoulder Press - 45x12, 70x12, 90x10
variation of Clay's Lat's - 4x10
Feelin' good. Gotta a great tip from Greg T on snapping the lockout that I was able to utilize today.
Peterbilt put on some Soilent Green for me. Very cool.
shoulder traction
various band warmups
Spud Abs - 2x12
DE BP *tried using chains but shoulder weren't having it, straight weight - 185x3x2
225x3x2 - add 1 board
275x1POR on singles
295x1
315x1
335x1
355x1
375x1
rep set, drop 1 board - 300x18 PR and had more
Giant Set
Overhead green band ext - 2x25
Standing 1 Arm Dumbell Press - 60x10x2
Face Pulls - 3x12
mini band rear delts - 3x12
warm-up
various band movements
shoulder traction
stretching
DE BP - 185x3x2, 205x3x1, 225x3x1, 275x1, 315x1
BP - add Inzer Rage X
455x1 <--- 3 Board
495x1 <--- 2 Board
545x1 <--- 1 Board * Opener
605x1 <--- 3 Board
Drop shirt
MM 5 Board - 425x5
Clay's Lats - 3x12 heavy
static grip and bicep work
At Bally's Totally Gay Fitness, New Roc City, NY
warm-up
Elliptical Rider - 7min
Pulldown Abs- 2x15
Shoulder Traction on High Pulley
Face Pulls - Rope x12x2
DE BP
Light Band under rack - 135x3, 155x3, 165x3, 175x3, 185x3
Decline BP - 225x5, 295x5, 335x5
Hammer Strenph Lat/Upper Back - 4x8-12
Rolling Dumbell Ext - 50x10x2, 65x8
Icarian Rear Delt - 3x12
Icarian Curl Machine - 3x10-15
hip mobility
stretching
Elliptical Rider - 8 min
warm - up
sled - 45x4
band pushdowns
shoulder traction
Clay's Lats - 2x12
DE BP - all sets + 80 lbs chain - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1
5 Board Press - 435x3, 455x3, 475x1, 475x4
Rep set - 275x12
Dumbell Clean - 3x12-15
BAG CSR - 3pl, 4pl, 5pl, 6pl x 6-12
Elliptical - 10 min
shoulder traction
dumbell rotator
Face Pulls - stack x15x2
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 305x1, 315x1, 275x3
Rack Lockout ~ 4 Board - 405x5, 455x5, 495x5
Hammer Strenph Upper Back/Lat - 4x10-15
Reverse Grip Triceps Pushdown - stack x3x15
Cable Rotator - 4x12
Cybex Curl - 3x10-1-2
Seated Calf Raise - 3x15
Clay Lats - 70x3x15
DE BP w/80lbs of chain
185x2x3
205x2x3
225x2x3
275x1, 295x1, 315x1, 345x1
5 Board Press
405x1x5
455x3
495x1x1
485x2
Grappler One Arm Shoulder Press
25x1x10
50x2x10
CSR - 4 plates x3x10
EZ Curl Bar Curls - 110x3x10
at 24 Hour Fagness w/ Kevin Kirkland and friend
warmp-up
dumbell rotators
shoulder traction
DE Floor press - bar x15
bar x 5 <--- add tripled mini's
95x3
135x5
185x3x2 <--- add 3 Board
205x3x2
225x3x2
275x1
305x1
315x1
345x1
4 Board Press - 365x5, 405x5, 435x1, 435x3
Hammer Strenph Lat Pulldown - 4x10-12
Clay's Lats - 2x12
Rear Delt Machine - 3x15
Reverse Grip Pushdown - 3x20
warm-up
shoulder traction
dumbell rotators
various band warm-ups
Fat Bar Decline Press - bar x10
83x5
123x5
173x3
213x3
263x3
303x3
353x3
383x1
403x miss
superset w/
BAG CSR - 45x12
90x12
135x12
180x12
225x10
270x6
Green band overhead ext - 4x25
Dumbell Cleans - 30x12x3
At 24 Hour Fagness, Kipling Sport, CO
warm-up
Elliptical - 15 min
dumbell rotator
stretching
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1, 345x1
Low Pin Press - 315x5, 365x5, 405x3, 435x2
Hammer Strenph Lat Pulldown - 4x8-12
Reverse Pushdown - 3x12
Lying Incline Rear Delt - 3x10
warm-up
various band pulldown/pushdowns
DE Floor Press
barx10
add tripled Monster Mini's
95x6
135x6
185x3x2 <--- add 3 board
205x3x2
225x3x2
275x1
295x1
315x1x2
345x1 *Got smashed last time I tried this. New PR easy.
5 Board Press - 435x3, 455x3, 475x2 non MM
Haven't done this since June of last year after shirt work peaking for AWPC Worlds. After the extreme floor press tension, I'll take it!
Grappler somthing or rather that didn't feel good on the back - 25x8
Grappler Shoulder Press - 90x12, 90x15
V-Handle Pulldown - 70x15, 160x12x2
Reverse Hyper - 1x20
At Bally's New Roc City, NY
warm-up
Cross country skiier - 5 min
GM - bar x5, 135x3, 225x3, 315x3, 365x3, 405x3
Barbell Lunge - 135x5x2, 185x5
DE BP - bar x10, 95x5, 135x3, 185x3, 225x3, 275x1
CG BP - 315x6
Rolling Dumbell Ext - 50x10, 65x8, 50 x10
Pulldown Abs/Obliques - 5x10
Hammer Strenph Upper Back/Lat - 3x8-10
Hammer Strenph Lower Lat - 2x12
Superset
Rear Delt Machine - 3x10
Standing Calf - 3x10
All in under an hour
Elliptical Rider - 10 min
warm-up
various band pushdowns, pulldowns, and shoulder traction
dumbell rotators
DE BP - 165 + doubled mini 1x3, add 80 lbs chain - 6x3
5 Board Press - 435x5, 455x5, 495x3 PR, 515x1 PR * missed 2nd due to form for which I am a dumbass and hear Jimmy Wendler brow beating me about not warming up practicing perfect technique.
BP - 275x14 easy
Pro Style Lat Pulldown - 3x10-12
Rear Delt Raise/Front Delt Raise/Dumbell Military Press - 2x10/10/20
600 is right around the corner...
warm up
various band pushes and pulls + shoulder traction
dumbell rotators
DE Floor Press w/doubled monster minis & 3 boards
225x3x2
255x3x2
275x1
295x1
315x1
335x1
365x miss
BP - 275x11
Super Set
Grappler Shoulder Presses
25x1x10
50x1x10
35x1x10
Clay Lats w/fat pro bar - 158x3x10
Face Pulls - 3x12
warm-up
band traction
various band pulls
DE BP - all sets + 80lbs chain
185x3x5
225x1x2
275x1x2
315x1x2
MM 4 Board - 405x3, 455x miss, 435x3x2 PR, 455x2.9999
Barbell Shrugs - 425x5, 515x5, 605x5x2
CSR - 3 pl x12, 4 pl x10, 5 pl x8x2
warm-up
dumbell rotators
various band movements
sled - 45x4
CG BP - barx20, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1
BP - 455 <--- add Rage X, add 3 board
495x1 <--- 2 board
515x1 <--- 1 board
540x1 no board
Triceps Pushdown - 4x12
CSR - 3x10
Overhead band extensions
Green Band x25x2
DE BP - Reverse Blue Band + 80 lbs chain - fun stuff
235x3x3
285x5x3
MM 5 Board Press
365x5
405x5
425x5
445x5
CSR
3 plates x10
4 plates x8
5 plates x5
Bradford Press
55x10
75x10
85x10
Band Overhead Tricep Ext. w/green band - 1x60
warm-up
Blast Strap Pushups - 3x12
various band movements
dumbell rotators
DE Floor Press 3 Board + doubled monster minis
185x2x3
205x2x3
225x2x3
275x1
295x1
315x1
345X1
5 Board Press
365x5
405X5
425x5
435x5
CSR - 135x3x15
Super Set
Clay's Lats - 140x10, 195x2x10
Seated DB Laterals - 25x3x10
At Bally's, New Roc City, NY
warm-up
Elliptical - 15 min
shoulder traction
dumbell rotators
Hammer Strenph Low Row - 2x12
DE BP - 185x3x2, 205x3x2, 225x3x2, 255x1, 275x1, 315x1, 345x1
CG Low Pin Press - 315x5, 325x5, 335x5, 345x5
BP - 275x11* Tris were smoked! Had nuthin'!
Hammer Strenph Low Row - 4x8-12
Rear Delt Machine - 3x10
Tri Pushdown - 2x12
Cable Rotators - 2x12
Curl Machine - 3x8
warm-up
sled - 45x8
various dumbell movements
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1,295x1, 315x1, 345x1
3 Board Press - 315x5, 365x3, 405x2, 365x6
CSR - 4x8-12
Dumbell Lateral - 3x10
various band movements
Lat Pulldown - 2x12
Floor Press to 3 Board w/ doubled monster minis - 185x3x3, 225x3x3, 275x1x2, 315x1x2, 345x1
5 Board Press - 405x3, 425x3, 445x3, 455x3
BP - 275x12
Superset
CSR - 3x10
Clay's Lats - 3x8
mini band rear delts - 3x20-25
At Major Fitness, Pueblo, CO
warm-up
Elliptical - 10 min
Chuck's Lats - 1x15
Lat Pulldown - 1x12
shoulder traction
DE BP - bar x15
add 120 lbs chain x10
135x3
185x3x2
205x3x2
225x3x2
245x1
265x1
285x1
MM 3 Board Press (left chains on bar) - 315x3, 345x2, 315x5 *
*Thanks to Ed Bustillo and crew for the support and spots.
Superset
Fat Bar Pushdowns - 3x12
Rickshaw Shrugs - 3x10-15
Seated Row Machine - 3x10
BP - 275x10
Rear Delt Raise on Incline - 3x10
Scott Bench Barbell Curl - 2x8
warm-up
various band movements
Pulldowns - 2x12
Incline BP - barx15, 135x8, 185x8, 225x8, 275x8, 285x7, 225x8
5 Board Press - 405x3, 425x1 ?, 405x3
Superset
Clay's Lats - 3x10
Kettle Bell Rear Delts - 3x10
EZ Bar curls - 1x12
warm-up
CSR - 2x12
various band movements
DE Floor Press w/ doubled monster minis off 3 board
185x3x3
225x3x3
275x2x1
295x1x1
315x1x1
335x1x1
MM 2 Board Press - 275x3x5
Football Bar Overhead Pin Press - 95x10, 135x8, x10
Rope Pressdowns
35x10
35x2x15
warm-up
various band movements
Clay's Lats - 2x10
DE BP - all sets + 80lbs chain, 185x3x3, 205x3x3, 225x3x2
CG BP - 315x5x3
CSR - 4x10
Ahhhhhhrnold Presses - 3x15-25
warm-up
CSR - 2x15
various band warm-ups
shoulder traction
DE BP off 3 board - pec tie in sore - 185x3x2, 225x3x4
CSR - 3x10
KB Clean and Press - 3x6-8
At 24 Hour Fagness Express, near DIA, CO
*This is the most pussified gym I've ever been in.
warm-up
Elliptical - 10 min
tri pushdown - 2x20
shoulder traction
seated row - 2x12
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1, 345x1
Superset
Lat Pulldown Machine - 4x10
CG BP - 315x5x2, 315x6
Rear Delt Machine - 3x10
warm-up
band pushdowns
Chuck's lats
shoulder traction
dumbell rotators
DE Floor Press w/ doubled monster minis off 3 board
185x2x3
225x4x3
275x1
255x1
275x1
315x1x2
5 Board Press - 425x3, 455x1 and got smashed, 425x5, 455x5
Superset
BAG CSR - 3x10
Walker Shrug - 3x10
Curls on GHR - 3x10
*My shoulder is still too sore from ART to do any direct shoulder work. I get a good carryover from all the pressing so it's no big deal.
Felt like shit because of shoulder injury and too much liquor at Slayer and the Lodge last night.
"Ahh what the hell, it was fun anyway!" - Clark W. Griswald
warm-up
sled 45x6
band pushdowns
band shoulder traction
Reverse Hyper - 1x10
Dumbell Press - 60x15, next sets with green band behind back - 60x10, 85x10, 100x6, 100x8
BAG CSR - 4x10
Kettle Bell Front Raise - 3x10
Face Pulls - 3x15
warm-up
sled - 45x6
stretching
band pressdowns
band face pulls
CSR 1x20
DE BP
185x3x2
225x3x2
275x1
315x1
345x1
REP set
315 x9
MM 4 Board
405x3
425x3
425x5
Superset
CSR - 3x10
Handicap walker shrugs - 3x12
KB Curls - 3x10
rear delt w/ light band 3 x 20
warm-up
shoulder traction
band pushdowns - 2x30
Chuck's Lats - 2x12
DE Floor Press - all sets + monster minis tripled - 185x3x2, 225x3x2, 245x3x2
Chain Suspended Med - 335x5, 385x5
5 Board Press - 435x3, 475x miss * something tweaked in my left forearm
BAG CSR - 4x10
Kettlebell Rear Delt Raise - 3x10
warm-up
band pushdowns
dumbell rotators
BAG CSR - 1x15
repetition day
Incline BP - barx10, 95x10, 135x10, 185x10, 225x10, 275x8, 315x6
Rolling Dumbell Ext - 60x8x4
BAG CSR - 4x10-15
KB rear delts - 22x3x10
Blast Strap Pushups - 2x15
DE Floor Press w/3 boards & tripled monster minis - 185x3x3, 205x3x3, 225x1, 275x1, 315x1
5 Board Press (comp. grip) - 425x5, 455x3, 475x3
Super Set
BAG CSR - 3 plates x3x10
Power Shrug Bar Shrugs - 6 plates x3x10
KB Seated Rear Delts - 26x3x10
Various Curls - 3 sets
warm - up
shoulder traction
sled - 45x4
band pushdowns
band face pulls
dumbell rotators
DE BP - 205x3x3, 225x3x3, 275x1, 295x1, 315x1, 345x1
BP - 315x10
5 Board - 425x5, 455x5
BAG CSR - 4x8-15
Rear Delts w/ mini band - 3x20-25
Got back from Texarkana late so I had LA Fitness Elite Powerlifting GYMFAG Kevin Kirkland come help me at the FAGGYM, 24 Hour Fitness, Frisco, TX
warm-up
Elliptical - 15 min
shoulder traction
Clay's Lats - 3x10
Pulldown Abs - 2x15
stretching
DE BP - Floor Press + doubled minis, 3 board - 185x3x3, 225x3x3, 275x1, 295x1, 315x1
CG 3 Board Press - 365x3, 385x3 PR, 405x3 PR
Hammer Strenph Seated Row - 4 wheels x8x4
Giant Set
Lionox - 3x10
Rope Pushdown - 3x10
Face Pulls - 3x12
At Bally's New Roc, NY
warm-up
Ellitptical - 5 min
Face Pulls - 2x15
Pulldown Abs - 2x12
stretching
DE BP - all sets + mini bands - 185x3x6, 205x3x2
BP - 315x8
Superset
Rolling DB Ext - 4x8-10
Hammer Strenph High Lat Row - 4x6-10
Shoulder Press Machne - 3x10
Superset
Standing Calf Raise - 3x12
Rear Delt Raise - 3x12
warm-up
band pushdowns
shoulder traction
band face pulls
dumbell rotator
DE BP - 185x3x2, 225x3x3, 275x1x2, 315x1, 345x1
BP - 275x14
Overhead Press on Power Squat Machine - 3x10
CSR - 4x8-12
warm-up
sled 45x6
Reverse Hyper - 2x10
stretching
band pushdowns
band face pulls
band shoulder traction
DE BP all sets + 2 sets of chain - 185x3x6, 225x1, 275x1, 315x1
BP - 275x12
Clay's Lats - 3x12
Walker Shrugs - 3x8
Side Lateral - 3x10
warm-up
sled - 45x8
band face pulls - 2x20
band pushdown - 2x25
shoulder traction
DE Floor Press all sets with doubled minis - barx5, 95x5, 135x5, 185x3x3, 225x3x3, 275x3x1
Dumbell Press w/ light band behind back (feet up) - 100x6, x8, x10
BP (feet up) - 275x10
Walker Shrug - 4x10
Fat Bar Lat Pulldown - 3x10
* injured
warm-up
sled - 70x6
band pushdowns
mini band rotators
Blast Strap Pushups - 3x15
Clays Lats - 2x10
DE BP w/80 pounds of chain
185x1x3
205x1x3
235x1x3
275x1x2
BP - 275x14
Superset
KB front swing 26x8, 33x8, 44x8
Walker shrugs 245x10x3
Football Bar Shoulder Press off pins
135x10x3
Front Lat Pulldown - 3x10
Dumbell Curls on GHR - 2x10
warm-up
sled - 70x6
band upper back
band pushdowns
mini band rotators
DE Bench Press (all sets done w/ 80 pounds of chain)
185x3x3
205x3x3
225x3x1
5 Board Press (all sets done w/ 80 pounds of chain)
315x5
365x5
385x5
Superset
Outside Leg KB Front Swings 26x8, 33x8, 44x8
Walker Shrugs 245x10x3
Superset
Outside Leg KB Clean and Press 26x6, 33x6, 44x6
Clays Lats - 3x10
warm-up
sled 70x6
band pushdowns
blast strap pushups - 3x15
Chuck's Lats - 3x12
DE Floor Press 2 board w/ double minis
185x3x2
205x3x2
225x3x4
3 Board Press w/double minibands
275x5
315x5
325x5
Outside leg KB swings
26x8
33x8
44x8
Outside leg KB clean and press
26x6
33x6
44x6
CG Lat Pull - 4x10
Hanging Leg Raise - 3x10
Curls on GHR - 2x12
At 24 Hour Fagness, Frisco, TX
warmp-up
Ellipical Rider - 13 min
Chuck's Lats - 2x12
DE BP - 185x3x2, 205x3x2, 225x3x2, 245x1, 275x1, 315x1, 335x1
CG BP - 225x10, 275x10, 315x6
Superset
Calf Raise on Leg Press- 4x12-20
Hammer Strenph Seated Row - 4x10
Curl machine - 2x12
warmp-up
Sled - 75x4
Chuck's Lats - 3x12
Band Pushdowns - 2x25
stretching
DE BP - 165x3x8 w/ mini bands triangled on EFS bench pins
4 Board Press - left bands on bar - 275x3, 315x3, 365x2.5
Kettle Bell Clean & Press - 36x12x3
Lat Pulldown - 3x15
GHR Curl - 2x10
At 24 Hour Fagness, Frisco, TX
warm-up
Chucks Lat's
band rotators
stretching
DE Floor Press 3 Board - all sets + double looped doubled monster mini - 165x3, 185x3x2, 205x3x2, 225x3x2, 245x3
5 Board press - 405x3, 425x3, 445x2
T-bar Row - 3pl x12, 4plx10, 5pl x8x2
Clay's Lats - 3x10
Standing Calf - 4x10-12
Dumbell Clean - 3x10
Scott Bench Curl - 2x15
warm-up
Sled 45x6
Dumbell Rotators
Band Pushdowns
DE Floor Press - 185x3x2, 205x3x2, 225x3x2, 245x3x2
Fat Bar Lat Pulldown - 4x15
Dumbell Press - 100x10 w/lpurple band, 100x7x2 w/green band
Kettle Bell Clean & Press - 33x10x3
At 24 HR Fagness, Littleton, CO
warm-up
Elliptical Rider - 15 min
dumbell rotators
DE BP - 185x3x2, 205x3x2, 225x3x2, 245x1, 275x1, 315x1
Pin Press - 315x3, 365x3, 405x3, 425x3 PR at this height
Hammer Strenph Seated Row Machine - 4x10
Rear Delt Machine - 3x15
Seated Calf - 4x12
Standing Calf/Shrug - 3x10
Ironmind Telegraph - 7.5x2x10 ea. finger
Blast Strap Pushups - 2x15
Band Face Pulls
Dumbell Rotators
Shoulder Traction
DE BP w/doubled minis -185x6x3, 205x2x3
BP - 315x11
MM 5 Board Press - 405x5, 425x5, 455x5 PR
Shoulder Pin Presses w/football bar - 135x10, 185x8
CG Lat Pulldown - 3x10
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical Rider - 10 min
Face Pulls - 3x15
Rope Pushdown - 3x20
Dumbell Rotator
DE Floor Press
185x3x2 <---add 3 Board
205x3x2
225x3x2
275x3x2
315x12
Decline Dumbell Ext w/purple - 45x15, 55x12, 65x10, 75x8x2
Superset
Hammer Strenph Seated Row - 3pl x12, 4pl x10, 5pl x8x2, 4pl x10
Donkey Calf - 5x12-20
Superset
Rear Delt Machine - 3x15
Scott Curl Machine - 5x12 <--- got carried away with a gym fag pump
Elliptical Rider - 10 min
Did one more set of the Curl Machine then went and tanned. I might be gay.
Walked into some bullshit fitness place and the guy looks at me and waves me in. I recognized him as an Asian dude I saw repping 315 last year at Golds. Started to explain that I wasn't a member and he says " Fuck it. Just go. Just go man!" Cool. Then I saw the competition benches I'd be training on with real Ivanko power bars. Cooler. Then I saw the fat broads on the treadmill. Coolest. J/K/C
warm-up
15 min Elliptical Rider
Face Pulls
Dumbell Rotator
Tricep Pushdown
DE BP - 155x3, 175x3, 185x3x2, 205x3x2, 225x3x2
Rep set - 300x12
Incline CG BP - 225x10x2, 275x8
Hammer Strenph Lat Pulldown - 4x10
Hammer Strenph Lat/Upper Back - 2x12
Superset
Hammer Strenph Shurg - 3x10
Tri Pushdown - 3x15
Superset
Hammer Strenph Calf - 3x20
Pulldown Abs - 3x20
warm-up
sled 70x6
dumbell rotator
band face pulls
stretching
ironmind telegraph each fingerx10x2
Blast strap pushups
10x1
12x1
15x1
Speed Bench on floor with 1-board
185x3x3
225x3x3
275x3x3
Bench Press all sets done w/120 pounds of chain
275x9 -- full range
365x4, x5, x3 -- 5 board
Kettlebell overhead press - 25x12x3
Fat V-bar pulldowns - 4x15x3
Hex dumbell holds- 20x60 sec
Obliques - 45x30x3
warm-up
sled - 45x6
band stuff
sholder traction
DE BP - 185 + 120 lbs chain 8x3
Football Bar half Press - 225x10, add 3 Board 275x8, 365xmiss, 295x7
Kettlebell side/rear lateral - 2x12/12
Pops was in town so I left to drink beer.
At Detroit Barbell, Romulus, MI
DB has better music mixes than BA.
warm-up
sled 45x6
pushdowns - 2x12
stretching
DE BP - 155x3x2, 175x3x6 all sets + 80 lbs chain
245x10 + ch
pushdowns - 3x12
lat pulldown - 4x10
dumbell curl on GHR - 2x10
Today sucked.
At Detroit Barbell, Brownstown, MI
warm-up
sled 45x4
dumbell rotators
band pushdowns
face pulls
DE BP - all sets + 2 5/8 chains - 155x1x3, 185x1x6, 205x1x3, 225x1x3 Did singles.
Break in new shirt
315 - Clay says, "That would have touched...a 9 board. I wouldn't put that in your training log."
365x3
405x3
455x3 - last one was about a 2 board away
Superset
Pushdowns - 3x10-12
Incline Rear Delt Raise - 3x10-12
Dumbell Curls - 3x10-12
At Detroit Barbell, Brownstown, MI
warm-up - band face pulls, dumbell rotator, Parisi warm-up activities
DE BP - 155x3, 175x3x6, 155x3 all sets + minis
BP - 275x14 no rest
Rolling Dumbell Ext + mini behind back - 3x10-12
Rope Pushdown - 3x10
Shoulder Press machine - 3x10
Lionoxes - 3x12
At Detroit Barbell, Brownstown, MI
warm-up
sled dragging - 6 trips
band pushdowns
band rotator
DE BP - 175x3x7 + minis
BP - 275x12
Giant Set
Lat Pulldown - 4x10-12
Triceps Pushdown - 4x10 + band behind neck
Rear Delt on Incline - 3x10
At Detroit Barbell, Brownstown, MI
warm-up
sled dragging - 6 trips
band pushdowns
band rotator
dumbell shoulder
DE Floor Press w/boards - 185+80 lbs chain 8x3
BP - 275x10
Rolling Dumbell Ext - 5x8
Seated Row - 4x8-15
Rear Delt Raise - 3x10
Superset
Tri Pushdown + mini - 3x10-12
Barbell Curl - 2x10
At Lifetime Fitness Novi, MI
Two Powerhouse gyms were closed so I had to fag off.
warm-up
7 in Elliptical
stretching
dumbell rotators
$25.00 FOR A DAY PASS Ridiculous!!!
DE BP - 155x3, 175x3, 185x3, 195x3, 215x3, 225x3
Ultra Wide - 275x8
Weighted Dip Machine - 3 pl x12, 4 pl x12x2, 5 pl x12, 4 pl x12
Rolling Dumbell Ext w/bands - 55x12x2, 65x10, 75x10
Seated Row Machine - 2 pl x12, 3 pl x 12, 4 pl x10, 3 pl x12, 2 pl x15
Lateral Raise Machine - 2x12
Cable Rotator - 4x12
Bicep Machine - 4x10
When I realized I was curling on a machine at Lifetime, I slapped myself and left without dignity.
At Powerhouse Gym, Farmington Hills, MI
warm up
Elliptical Rider - 15 min
Dumbell Rotator
Stretching
DE BP - 185x3x2, 205x3x2, 225x3x2
Superset
Low Pin Press - 275x5, 315x5, 405x2, 365x3
Random Rowing Apparatus - 4x10-12
Rear Delt Machine - 3x15
Superset
Weighted Leg Raise Machine - 3x6-10
Ab Wheel that had resistance - 3x5 at super slow speed
DE BP - 185x8x3 + 90lbs chain
4 board press w/fat bar - 275x3, 315x3, 315x5 all sets + 90lbs chain
Standing DB Shoulder Press - 60x15x3
Pro Style Fat Bar Pulldowns - 3x12
Allen Core Wheel w/sled - 25lbs x 3 75' trips
Terrorized 24 HR Frisco w/Monte, Scott, Ed, and Diesel
various dumbell warm-up
DE BP - 185x3x2, 205x3x2, 225x3x2, 245x3x2
Dumbell Floor Press - 100x15, 105x15
CG 3 Board w/ minis - 225x3, 275x3, 315x3
Did some pullin', curlin' and flyin'. Don't remember exactly.
warm-up
Sled Dragging - 70x4
dumbell rotators
Blast Strap Pushups - 3x15
DE BP - 185 + 120 lbs chain 8x3
MM 4 Board Press - 365x5, 405x3, 435x3 Did the same thing in May before Seniors. Looking good!
Dumbell Cleans - 25x12x3
Green Band overhead tricep extensions w/Inch Dumbell handle - 100x1
(Ray sucks!)
Pro Style Fat Bar Pulldown - 3x10
Seated Leg Raises - 2 chains 3x15
warm-up
dumbell rotator
shoulder traction
band pushdowns - 2x40
Speed Bench - all sets w/ minis 175x3x8, 225x1, 275x1, 315x1
2 Board Press - 275x5, 315x5, 365x5
Rolling Dumbell Ext - 35x8x7 on 15 sec
Dumbell Side Obliques - 60x12x3
Fat Bar Wide Grip Pulldowns - 3x10
warm-up
band pushdowns - purple x50
band face pulls - purple x50
dumbell rotators
stretching
DE BP - 175+ minis 8x3
MM 6 Board Press - all sets + minis 315x5, 385x5, 425x4, 455xmiss
Grappler Rows - 3x8-10
Football Bar Overhead Press off pins - 95x10,x10,x20
EZ Bar Curl - 2x10
Warm-up
mini band rotator
dumbell rotator
light band pushdown - 2x50
light band facepulls - 2x30
DE BP - 205x3x8
MM 5 Board Press - 365x3, 405x5, 425x3
Rack Lockouts - 495x3x2
Superset
Fat V-Bar Pulldowns - 3x10
Dumbell Lateral Raise - 3x10
Warm-up
Blast Strap Pushups - 2x15
shoulder traction
stretching
monster mini band pushdowns 1x40
purple band face pulls 2x40
DE Bench - 235x3x8
MM 5 Board Press - w/minis - 315x5, 405x1.5
MM 6 Board Press - w/minis - 405x5
MM 5 Board Press - w/minis - 385x5
Seated Incline Band Pushdowns w/Inch Dumbell Handle - 3x25
Dumbell Cleans - 25x10x3 Rows
Fat Bar Pulldowns to Belly - 3x10
warm-up
sled dragging - 45x8
shoulder traction
purple band Pushdown - 2x40
purple band Face Pulls - 2x40
DE BP - 175 + 120lbs chain 8x3
MM 3 Board Press - 315x5, 365x3, 405x3
ran over to 24 HR and met the wife
Lat Pulldown - 3x12
Rear Delt Machine - 3x12
Hammer Curls - 2x10
Calves on Leg Press - 5x15-20
Continuing my floundering. Forgot I trained bench on Thursday until about halfway thru my speed sets.
warm-up
Blast Strap Pushups - 3x12
Band Pushowns - 2x50
Should Traction w/mini
Dumbell Rotators
DE BP - 175x8x3 + 100 lbs chain
Inlcline Dumbell Press - 2x15
Went over to 24 w/ Scott
Hammer Strenph Low Row - 4x8-12
CG Seated Row - 2 sets *This machine had the pulley at a high angle. It ruled.
Icarian Rear Delt - 3x12
Calf Raise on Leg Press - 4x20
Hanging Leg Raise - 3x8-10
Pulldown Abs - 2x20
EZ Bar Preacher Curl - 3x10
At Major Fitness, Pueblo, CO
warm-up
Elliptical Rider - 7 min
dumbell rotators
shoulder traction
DE BP - 165x3x8 + mini bands
CG 3 Board Press + minis - 225x5, 275x5, 315x4 PR
Incline Dumbell Press - 85x12x2
Triceps Pushdown - 2x20
Wide Grip Pulldown - 3x10-12
Seated Row Machine - 2x12
Incline Dumbell Curls - 2x10
At Major Fitness, Pueblo, CO
warm-up
sled dragging - 1 cinder block x 4 long trips
dumbell rotators
shoulder traction
DE BP - 165x3x8 + mini bands, 245x1, 295x1
MM 3 Board Press - 315x5, 365x5, 385x3, 405x2 PR
Triceps Pushdown - 2x20
Dumbell Rows - 110x10, 130x6, 130x6, 110x10
Seated Row Machine - 3x12
Front Barbell Raise - 55x10x3
Scott Bench Curls - 3x8-12
At Pueblo Athletic Club, Pueblo, CO
warm-up
Elliptical Rider - 10 minutes
Dumbell Rotators
Face Pulls - 2x20
Tricep Pushdown - 2x20
DE BP w/100 lbs chain - 175x3x8
MM 3 Board Press - 225x1 + chains, 315x3 + chains, 345x3 + chains, drop chains 365x5 PR
Decided today I'm gonig to bench 600. Funny how liberating and empowering reaching a milestone can be.
Grappler T Bar - 3 wheels x5, 4 wheels x5, 5 wheels x5x2, 3 wheels x12
Reverse Grip Tricep Pushdown - 3x20
Cross Body Rear Delt on Incline - 3x8
Hanging Leg Raise - 3x12
At Hill's Back and Neck Care Center - Pueblo, CO (This is where it all started folks)
Dr. Hill gave me a big fat supportive hug for my Mom. Real men aren't afraid to love and show emotion.
warm up
Sled - 45x4, 70x4
Hip Mobility
Streching
DE Box SQ RAW low box - 315x2x2, 365x2x2, 405x2x3, 455x1x2
Lifting with no gear sucks. After seeing how tough Monte is squatting and feedback from Donny Thompson and Co., I'm going to be doing more RAW straight weight cycles in my DE SQ work.
Superset
Arch Back GM's wide - 225x10, 315x10, 365x10
Pulldown behind head - 3x15
Superset
Reverse Hyper - 3x15
Ab Wheel - 2x35
warm up
mini band rotator
Face Pulls w/purple band - 3x20
Blast Strap Pushups - 3x15
DE BP El Gordo +80lbs of chain - 80x8x3
JM Press Football Bar - 3x10 (Don't ever do these. It jacked up my elbows.)
Grappler Row - 90x10, 135x10, 180x8, 225x8
Standing DB Shoulder Press - 60x20
DB Clean Press - 35x12
Hammer Curls - 45x2x8
At 24 HR, Frisco, TX
warm up
Elliptical Rider - 12 min
Pulldown Abs - 2x20
Speed Floor Press - 225x2x8
Floor Press - 275x8x2
Rolling DB Ext - 35x8x7 on 15 sec rest
Hammer Strenph Upper Back/Lat - 5x6-12
Rear Delt on Pec Deck - 3x12
warm up - Pull down abs - 2x20
dumbell rotators
Thick Handle Pulldown - 2x12
DE BP - 185 + 100 lbs chain - 8x3
5 Board Press - 365 + 100 lbs chain 1x5, 405x3, 455x3, 475x3
Chest Supported Row - 4x10
Rear Delts on Cable Crossover - 3x15
Incline Dumbell Curls - 3x10
bike - 12 min
warm up
sled dragging - 45x6
mini band shoulder rotations
blast strap pushups - 2x12
DE BP w/chains - 185x8x3
MM 5 Board Press - 405x4
MM 6 Board Press - 455x3, 495x2, 475x5
Wide Grip Pulldowns - 3x12
Pressdowns - 3x20
Leg Raises - 3x15
Side Laterals - 3x10
warm up
sled dragging 45x6
mini band shoulder rotation
dumbell shoulder rotation
Blast Strap Pushups - 3x15
DE BP - 165 w/minis 8x3
MM 4 Board Press - 365x5, 405x3, 435x2
Rack Lockouts pin 10 - 455x5, 495x5, 495x5
V-Bar pulldowns - 4x12
Superset
Side laterals - 3x10
Tricep pressdowns - 3x20
Buddy Curls - 1 set
Leg Lifts - 2x30
Sled Dragging - 4 trips
Blast Strap Pushups - 3x12
DE BP - 165 w/minis 8x3
MM 5 Board Press w/minis - 275x5, 315x5, 365x3
Tricep Pressdowns - 3x20
Cable upright rows - 3x12
V-bar Pulldowns - 3x12
DB Side Obliques - 3x15
warm up - sled dragging - 45x8 trips
Blast Strap Pushups - 2x10
stretching
DE BP - 175 + 100 lbs chain 6x3
Jaw dropping watching Ray Pierce's speed - 1x8 sets
4 Board Press - 405 2x5
DB Rows - 115 3x10
Mini Band Rear Delt - 3x15
At Albany Strength (Strenph), Albany, NY
hip mobility
stretching
Giantset
Reverse Hyper - 2x10
Face Pulls - 2x15
Pulldown Abs - 2x12
Giantset
Incline Dumbell Press - 55x15, 75x12, 100x12
Stiff Leg Deadlift - 225x10, 315x8, 405x6, 225x12
Cable Crossover Rear Delt - 3x15
Giantset
Rolling Dumbell Ext - 55x8, 40x12, 45x12
Reverse Hyper - 360 3x10
Standing Calf/Shoulder Shrug - 3x10
Stationary Bike - 15 min
Sled Dragging - rotated sled and light tire - 8 trips
DE BP - 185 + 100 lbs chain 8x3
4 Board - 405x3
4 Board MM - 405x3
6 Board - 475x3, 495x2 PR
Band Pushdowns w/ Inch Dumbell Handle - green 3x15
Lat Pulldown to Belly - 3x8
Seated Dumbell Clean & Press - 3x10
Great workout. Hit a PR, got a pump, and felt better from being sick all week.
Sled Dragging - 45x8
Blast Strap Pushups - 3x15
stretching
DE BP - 185 + 80lbs chain 8x3
4 Board - 405 2x2
6 Board - 455x3, 475x3
Lying Tricep Extension - 135 4x10
Grappler - 4x10
Shoulder Horn - 3x12
Sled Dragging - 45x8
Blast Strap Pushups w/ feet on boxes - 3x10
hip mobility
stretching
DE BP (all sets w/ chains) - 185 +80lbs chain 8x3, 275x1, 315x1*
Triceps are still fucked.
Low Pin Press ( about 2 in off chest) feet up - 225 2x8, 255x8
Ran over to 24 HR to meet my Biotch
Icarian Seated Row - 4x8-12
Hammer Strenph Upper Back/Lat - 2x12
Icarian Rear Delt - 3x12
Sled Dragging - 45x6 trips
Blast Strap Pushups - 3x10 w/ mini around back
DE BP - 185 + 80lbs chain 8x3
Drop Set
6 Board Press - 455x2
5 Board Press - 405x3
4 Board Press - 365x2, 315x5
*Done as one giant set. This sucked. I was a lot weaker than I expected and it brought out my weakpoint. We hadn't noticed me having a problem locking out on boards before.
6 Board Press - 425x4
Low Pulley Row - 5x12
Rear Delt/rotator - 4x12-20
warm up
Blast Strap Pushups - 4x12
mini band stretching
GHR - 2x10
DE BP - 175 +60lbs chains 5x3
4 Board Press w/doubled minis - 275x3, 315x3, 365x3
Blue band pressdowns - 3x10
ran over to 24 Hr Frisco
Hammer Strength Lat/Upper Back - 5x8-12
Rear Delt Machine - 3x15
Static Barbell Holds - 315x2, 405x2, 495x2, 585x2, 705, 495x2
warm up
GHR - 1x10
Blast Strap Pushups - 4x10
mini band rotator
DE BP - 155 + M mini x3, 155 + 60lbs chain + M mini 4x3, 155 + M mini x3
MM 4 Board Press - 385x3
MM 5 Board Press - 415x3
MM 6 Board Press - 455x2
3 Board Press - 315x8
Went over to 24 HR...
Hammer Strenph Upper Back/Lat - 5x6-12
Superset
Icarian Rear Delt - 2x12
Icarian Standing Lateral - 2x10
Dumbell Preacher Curl - 2x10
Hammer Curl - 2x10
warm up
sled dragging - 45 x 6 trips
mini rotators
DE BP
Doubled Monster Minis - 155x8
Doubled Monster Minis +60lbs chain - 155x4x8
Doubled Monster Minis - 155x8
MM 5 Board Press +60lbs chain - 315x5, 365x3, 405x4
Rack Lockouts - 405x5, 455x3, 495x3, 545x2
Lat Pulldowns - 4x10
Rear Delt Raise - 4x10
at Gold's Gym, Guilderland, NY
Albany Strength closes at 5:00 so I checked this place out. Really suprised to see people squatting 500 and benching 400 when I walked in. Some biotch at the front desk gave me a free week's membership.
warm up
Pullups - 2x6
Dumbell Shoulder Rotation
Triceps Pushdown - 2x25
DE BP - 225 8x3, 275x3, 315x3
Rack Lockouts Pin 8 - 405x5, 455x3, 475x5
Reverse Grip Triceps Pushdown - 4x10-15
Hammer Strenph Lat/Upper Back - 3 plates 60 reps over 5 sets, 2 plates x 12
Rear Delt Machine - 3x10-15
Dumbell Preacher Curl - 2x8-12
at Albany Strength, Albany, NY
warm up
Dumbell Rotators
Pull Ups - 2x6
Lat Pulldown Shrugs - 2x20
Tricep Pushdowns - 2x15
DE BP - 145+130lbs chain 2x3, 155+130lbs chain 4x3, 145+130lbs chain 2x3, 225+130lbs chain x1, 245+130lbs chain x1, 265+130lbs chain
Superset
Chest Supported Rows - 3 plates x10, then 60 reps over 5 sets doing as many as I cold each set
Rope Pushdowns - 6x20-12
Superset
Seated Dumbell Side Lateral - 3x15
Hammer Curls - 3x15
Sled Dragging Upper - 45x8 trips
Face Pulls - 2x15
CG BP - 135x5, 185x3, 245x3, 295x1, 335x1
Comp Bench/Metal Viking - 3 Board 425x1, 1 Board 475x1, 485x no touch - didn't try to press it, was killing my elbows trying to touch 405x3 no touch, 405x5 no touch
Shirt sucked in my opinion but what do I know. I only bench 500.
Pullups - 3x10
Right it down folks. For the first time in 4.5 years I missed a workout. Albany Strength had closed by the time I got there so I did the next best thing...went to O'Toole's, ate some good Angus Beef, sucked down a few MGD draws and Southern Comfort shots, and blended in with the locals.
Sled dragging upper - 45x6
Blast Strap Pushups - 2x15
Pulldown Shrugs - 3x10
DE BP w/minis - 155x8x2
MM 4 Board Press - 315x5, 365x3, 405x3
Grappler Rows - 4x10
Grappler Shoulder Press - 4x10
Face Pulls - 3x25
Single Hand Band Pressdowns w/light band - 3x10
At 24 Hour Frisco, TX
Did a lot of pushing on Wednesday with the Strongman stuff so today I just did pulling assistance work.
Chest supported Row - 5x6-12
Hammer Strenph Upper Back/Lat - 3x12
Icarian Delt Raise - 4x10
Icarian Rear Delt - 2x15
Later at BA
Sled dragging upper - 45x2
Blue Band Pushdowns - 50 reps
sled dragging - 45 x 6 trips
DE BP - all sets +60lbs chain, 155x3, 175 6x3, 245x1
MM 5 Board - all sets +60lbs chain, 315x5, 365x4, 365x4
Seated Row - 4x8
Lat Pulldown shrugs- 2x10
Tiffany Raise - mini 3x15
Inch Dumbell Curl - 2x10
sled dragging - 45 x 4 trips, tire x 2 trips
Face pulls - 2x12
DE BP - 175 + 60 lbs chain 6x3 Felt like shit. I need to get some elbow sleeves for squatting.
Incline Barbell Press - 225x8, 275 2x8
Dumbell Row - 115 3x8
Lat Pulldown - 2x8
Band Pushdown - avg 3x15-20
Mini rear delt - 3x15-20
DE BP +80lbs chain 185x3, 175x4x3
CSR - 4x10
Rear delt machine - 3x10
Calf raises - 3x10
Incline Dumbell curls - 3x10
Warm up - sled dragging 6 trips
Chuck's Lats - 2x12
stretching
DE BP - 175 +80lbs chain 8x3
Pin Presses - w/80lbs chain 315x5, 405x5, 495x3
Phil ran us over to Carrollton 24 Hour to meet my wife.
Hammer Strenph Low Row - 4x10
Rear delt raises - 3x10
Hammer curls - 2x10
SUN OCT 17 - DE BP
Sled Dragging - 6 trips
Face Pulls - 2x15
DE BP - 185 + 80 lbs chain 6x2
5 Board - 275 + 80 lbs chain 1x5 elbow wasn't cool so I swithced exercises
5 Board SS Bar - 315 + 80 lbs chain 1x5, 375 + 80 lbs chain 1x2 missed 3rd
Pin 9 Lockout - 405x5, 495x3
Lat Pulldown - 3x8-12
Seated Row - 2x10
Standing Arnold Press - 3x12
Elbow is 95%. Should finally break the 500 barrier. Need to flair harder at the top.
OCT 10 - DE BP
At 24HR Frisco
DE BP - 165 + monster minis 8x3
5 board Press MM style - 365x5, 405x3, 415x5
Tate Press - 2x20
CSR - 5x6-10
Superset
Rear Delt Machine 3x10
Icarian Side Lateral 3x12
Dumbell Curls - 3x10
SUN SEP 26 - DE BP
Warm up - sled dragging
Chuck's Lats
DE BP - 175x8x3 + 60 lbs chain
MM 5 Board Press - 365x5, 405x3, 435x3 PR
MM 4 Board Press - 435x1.5
Chest Supported DB Rows - 4x12
Lat Pulldowns - 4x12
Rotator work
SUN SEP 19 - DE BP
warm up - various dumbell & band movements
Face Pulls - 2x12
DE BP - 165 + minis 5x3, 175 + minis 3x3
Rack Lockout - 335 + minis 1x5, 385 + minis 1x5, 425 + minis 1x3
Hauled ass over to 24 Hr Frisco
Incline Dumbell Press - 80 1x15, 85 1x15
Giant set
Rolling Dumbell Ext 3x10
T-bar Row - 4x6-12
Rear Delt Machine - 3x12
SUN SEP 12 - DE BP
warm up - sled dragging 8 trips
stretching
Easy pushups on Blast straps - 2x20
Chuck Lats 2x12
dumbell rotator
DE BP - 165 + minis 6x3, 205x3, 245x1
4 Board w/ SS Bar - 225 + minis x5, 275 + minis x5, 345 + minis x3 PR
Various Lat Pulldowns - 4x10-12
Dumbell Clean - 3x10
Mini Band Rear Delt - 2x20
SUN SEP 5 - DE BP
warm up - stretching, face pulls 2x20
DE BP - straight weight 185 2x3, 205 2x3, 225 2x3, 185 2x3
MM Style 5 Board - 315x5, 365x5, 425x3 PR
4 Board - 315x10
Hammer Low Row - 5x8-12
Icarian Lateral Raise Machine - 3x10-12
Lat/Upper Back w/rope - 3x12
Dumbell Preacher Curls - 2x8
Handled Plate Curls/Holds - 1 big set
SUN AUG 29 - DE BP
warm up - sled dragging 8 trips
shoulder traction/rotator w/ mini
Lat work with blast straps
DE BP - 175 + 80lbs chain 8x3, 245 + 80lbs chain x 1, 300 + 80lbs chain x 1
4 Board Press SS Bar - 225x5, 315x3, 345x3
Front Lat Pulldown 4x10
Side/Rear Lateral - 3x10
SUN AUG 22 - DE BP
warm up - yardwork
face pulls - 2x20
DE BP - 155 + minis 2x2, 165 + minis 2x2, 175 + minis 4x2
5 Board Press close grip - 315x3, 335x3, 225x 2 quit shoulder hurting
Giant Set
Front Lat Pulldown 5x10-20
Band Shoulder Press 3x20
Rotator 3x12
SUN AUG 15 - DE BP
warmup - sled dragging 8 trips
face pulls - 3x15
mini band rotator work
stretching
DE BP - 8x3 155 + minis
Triceps Pushdown - 4x10
Chins - 4x6
Low Lat Pull w/ Rolling Thunder Handle - 3x10
Superset
Rotator work w/ mini 2x12
Tiffany Raise w/ mini 2x15
SUN AUG 1 - DE BP
DE BP - 175+60lbs chain 5x3 Sucked ass. The no speedwork is killing me. Have to see what happens next weekend.
5 Board Press - 365x5, 405x3
drove over to 24 Hr
Superset
Seated Row Machine - 4x10
Hanging Leg Raise - 4x8 weighted
Rear Delt Machine - 3x20
Calf Raise on leg press - 5x15-20
SUN JUL 18 - ACCESSORY
Seated Calf Raise - 5x12
Seated Row Machine - 3x10
Hammer Strenph Lat/Upper Back - 3x6-12
Rear Delt Machine - 3x12-15
Face Pulls - 2x15
Pulldown Abs - 3x15
SUN JUL 11 - ACCESSORY
Incline Flye - 3x10
T-Bar Row - 4x6-12
Hammer Strenph Lat/Upper Back - 3x10
Rear Delt Machine - 3x12
Barbell Shrugs - 3x5
SUN JUL 4 - DE BP
all I remeber is that I pinched a nerve in my neck
SAT JUN 26 - Metal Militia Seminar Phoenix, AZ
all kinds of crazy shit benching
This is a completely different style of benching than I am used to. It's painful and is all technique. Highlight of the seminar for me was not touching 455 and then touching 315 with the same setup. That's unreal.
Lost 7 lbs during the seminar.
SUN JUN 20 - DE BP at The Rush in Knoxville, TN home of WPO BP finalist Mark Carter
Elliptical Rider - 10 min
DE BP - 175 + minis 6x3, 225x3
Superset
Decline BP - 225x10, 275x8, 315x6
T-Bar Row - 4x6-12
Superset
Tricep Pushdown - 3x12
Face Pulls - 3x12
Superset
Standing Side Lateral machine thing - 3x15-20
Incline Dumbell Curl - 3x10
SUN JUN 13 - DE BP
DE BP - 8X3 155 + monster minis
Incline Barbell Press - 4x6-10
superset
Hammer Strenph Upper Back Row - 4x8-15
Seated Tricep Ext machine thing - 3x20
Seated Hammer Curls - 3x10
SUN JUN 6 - DE BP
warm up - sled dragging 6 trips upper
Face pulls - 2x15
DE BP - 8x3 185 + 40 lbs chain
shoulder were sore from squatting Friday
Blue Band overhead tri ext - 4x15
Lat Pulldown - 5x8-15
Plate Raises Rear/Front - 2x10/10
Inch Dumbell Trainer - 3 sets Barely picked up 125.
SUN MAY 23 - DE BP
Warm up - sled dragging 6 trips upper
Face Pulls - 2x15
DE BP - 175 + 60lbs chain 5x3
5 Board Press + 60lbs chain - 315x3, 385x2
Tricep Press Downs - 3x10
Blue band Lat Pull Downs - 3x20
Mini Band Rear Delt - 2x15
SUN MAY 16 - DE BP
warmp up - sled dragging upper 6 trips, lower 2 trips
face pulls - 2x12
Week 4 BP Circa Max deload
DE BP - 175 8x3 + 60 lbs chain 3 grips
Seated Rows - 3x12
SS Bar Ext to face - 4x10
Rear/Front Delt Plate Raise - 2x10/10
Low Pulley Curl - 2x12
Time to start restin' for the big day.
SUN MAY 9 - DE BP
warmp up - sled dragging upper 6 trips, lower 2 trips
face pulls - 2x12
Week 3 BP Circa Max
all sets w/ doubled light bands
DE BP - 115 1x3, 115 +40lbs chain 3x3, 115 1x3
low pin presses - 225x3, 275x3, 365x1, 315x3
Seated cable row - 4x10
Upright cable row - 3x12
SUN MAY 2 - DE BP
At 24 Hr in Frisco for no reason and they had a shitfit about towels and the chains.
warm up - elliptical rider 5 min
Week 2 BP Circa Max
we doubled the minis around a 2 dumbell base to spread it out
DE BP - 165+minis 1x3, 165+minis +70lbs chain 3x3, 165+minis 1x3
Bradford Press - 4x6-12
Rolling Dumbell ext - 3x8-12 heavy
Tate Press - 1x25
Seated Machine Row - 5x10-12
Hammer Curl - 2x12
SUN APR 25 - DE BP
warm up - sled dragging upper - 4 trips, lower 2 trips
mini band traction
Week 1 BP Circa Max
DE BP - 165+60lbs chain 1x3, 165+60lbs chain +mini bands 4x3, 165+60lbs chain 1x3
4 Board Press SS Bar + mini bands - 225x5, 275 x 5
5 Board Press SS Bar + mini bands - 315x3, 355 x 2*
*this was a HUGE pr and breakthru for my lockout
Dumbell Chest Supported Row on Incline Bench - 4x12
Lying Rear Delt Raise - 3x8
Dumbell Curl on GRH pad - 2x10
Mini Band Rear Delt - 2x12
New member today and from the looks of things he's gonna be a badass at 220. He's extremely explosive and has a lot of knowledge. He recalled watching Matt Dimel and John Inzer train so the guy's been around a while.
SUN APR 18 - DE BP
warmp up - 6 trips sled upper
DE BP - 185 2x3, 205 2x3, 225 2x3 straight weight
Close Grip Incline Barbell Press - 135x12, 185x10, 205x8, 225x8
Blue Band Pushdown supersetted with Blue Band Row - 4x15/4x12
MON APR 12 - DE BP
Warm Up - sled dragging upper 5 trips
Various band movements
DE BP - 2x3x185, 2x3x195, 2x3x205, 2x3x185 all sets w/80 lbs chain
4 Board Press - 5x275, 5x315, 3x335 all sets w/80 lbs chain
Tricep Ext - 2x30x mini
Bar Pull Ups - 3x12-15
Side Lateral - 3x12-15x mini
Barbell Curls - 3x8
SUN MAR 28 DE BP
DE Bench - 5x3x175 + 80lbs chain
Rolling Dumbell Ext - 4x10-15 heavy
T-bar Row - 4x10-12
SUN MAR 21 DE BP
Felt like shit - this is 4 days in a row. Time to rest for meet.
I brought a comp height bench and an Okie Power Bar to a commercial gym. That was cool. Huh huh. Huhhuhhhuhhuuhu.
DE Bench - 6x3x175 + 80lbs chain
Comp Bench - 225x1, 275x1, 315x1, add shirt 375 off 3 board, 405 off 2board, 435x1 Hard as hell to touch. Open at 200 ----- 440.7.
Hammer Strenph Lat Pulldown - 4x10-12
Random Side Lateral - 3x12
Face Pulls - 2x12
SUN MAR 14 DE BP
At 24 HR Frisco.
Elliptical Rider - 15 min - blood pressure was high as hell so I need to start doing some cardio
various dumbell movements
DE Bench - 2x3x165 w/ 80 lbs chain, 5x3x165 w/ 80 lbs chain + lt band behind back*, 1x3x165 w/ 80lbs chain
*Lost a mini last week and broke one today so had to try and increase the top end.
Med Ht Pin Press - 5x225, 3x315, 3x365, 2x405
Rolling Dumbell Press - 2x15x50
Hammer Strenph Pulldown - 4x8-15
Rotator/Rear Delt work on pulleys - 4 sets
Curling bullshit - 2 sets
Getting a BA - the whole time I was there
SUN MAR 7 DE BP
warm up - 12 min Eliptical rider, various dumbell & band movements
DE BP - up to 1x3x155 w/ mini bands, 5x3x155 w/ mini band & 80lbs of chains, 1x3x155 w/ mini bands
I am WAY stronger on these than when I hit my first 450. Should be benching 500 and am mystified by what is going on.
Close Grip Decline BP 225x8, 275x6, 335x4
Had a contest on the 3rd set and Phil won but he and Kevin cheated. Just kiddin'.
Chest Supported Rows 5x6-10
Donkey Calf Raises 2x15-20
Hammer Strenph Toe Press 4x12 ea leg
Dumbell Cleans 4x10
EZ Bar Curls 2x12
Straight Barl Curls 2x10
SUN FEB 29 - DE BP
DE BP - 8x3x185 + 80lbs chain three grips
5 Board Press - 3x3x315, 335, 365 + 80lbs chain
Tricep Ext to forehead - 3x10-15 left chains on
Chest Supported Row - 5x5-12
Seated Dumbell Press - 3x12-15
Face Pulls - 2x12
SUN FEB 22 - DE BP
At Bally's in Beachwood, OH. Hey it's free.
Elliptical Rider - 8 min
Some old Russian laDE tried telling me I needed to sign the list hanging from the machine to use it. I told here I didn't live here and was visiting so "The List" meant nothing to me. She mentioned it again and looked at me like I was supposed to get off. I told her she could get whoever she wanted to tell me I had to sign the list but I wasn't getting off until I was done warming up.
warmp up - various dumbell and band movements
DE BP - 2x3x175, 2x3x185, 2x3x205, 2x3x225 three grips
Had to tell a 35 year old poser to settle down twice because he was yelling while doing Smith Machine military's...with 185 and his bitch helping him. It was the most irritating thing I've ever encountered in the gym.
Close grip BP - 1x6x315, 1x2x335, 1x8x275
Pullover - 3x10
supersetted w/
Tate Press - 3x15-20
Rear Delt on Pec Dec - 3 x 12-15
supersetted w/
Plate Curls - 3 x6-10
Some Biotch tried jumpimg bad on Cheri because her man said something about Cheri. We all know how far that went. It was a good day for a BA.
SUN FEB 15 - DE BP
Trained at Bally's in Beechwood, OH because it's free and in the parking lot of my hotel. This place smells like a sweaty asshole and people that don't wear deoderant. It's unbearable.
Elliptical Rider - 12 min
warmp up - various dumbell and band movements
DE BP 3 grips
7x3x185
1x3x225
Barbell Ext to face
4x8-10x135
supersetted with
T-bar Row
4x6-12
Seated Rear Delt
3x12
External Rotations w/mini
2 sets
