12 SEP
Bench (JM) 5x10 @ 150#
Reverse Grip DB Bench 3x10 @ 40#ea
DB Incline Bench 3x10 @ 40# ea
DB Shoulder Press 3x10 @ 25#
Pendley Row 3x10 @ 135#
BB Shrug 3x10 @ 135#
DB Shrug 3x8@ 80#
Dips 3x15
13 SEP
Pull ups 6,8,6,6,10
BB Wide Grip Bent Over Row 3x12
Superset 4x15:
One Arm DB Preacher Curl 4x15
BB Bicep Curl 4x15
Superset 3x15:
Hammer Curl
Reverse Grip Curl
Abs
14 SEP
Back Squat 5x10 @ 135#
BW Squat 3x25
Pistols 3x10
DB RDL 3x8
Calf Raise 3x8 @ 135#
Abs
15 SEP
OH Press 5x10 @ 70#
Superset 3x15:
DB Flys
DB Bench
Standing Flys 3x12
DB Side Raise 3x12
Superset 3x15:
Seated Military Press
Shrug
Superset 4x15:
Dips
Close Grip Bench
16 SEP
Pull ups 3x8
DB Bent Over Row 3 x10
BB Curls 3x8
DB Bicep Curl One Arm 3x10
DB Hammer Curl 2x10
Reverse Grip Curl 3x10
Abs
Monday, September 19, 2011
Friday, June 24, 2011
24 JUNE 2011
Warmed up, then:
Training:
Power Cleans
15x 135# in under 30 seconds
5x155# in under 25 seconds
5x185# in under 25 seconds
Tried 205 a couple of times and couldn't get it, got it last week.
Training:
Power Cleans
15x 135# in under 30 seconds
5x155# in under 25 seconds
5x185# in under 25 seconds
Tried 205 a couple of times and couldn't get it, got it last week.
Thursday, June 23, 2011
23 JUNE 2011
Training:
Overhead Press, Split Jerk, Rack Jerk
Sets of 5,4,3,2,1
Failed a lot today. Couldn't get 185# from any position.
Overhead Press, Split Jerk, Rack Jerk
Sets of 5,4,3,2,1
Failed a lot today. Couldn't get 185# from any position.
Wednesday, June 22, 2011
21 JUNE 2011
Warmup:
Jump Rope
Deadlift 5x135#, 5x225#
Bench Press 2x5 (135#), 5x185#
Training:
Deadlift 2x5 (315#)
Bench Press 2x5 (225#)
Bottom Up KB Press 4x2 each arm
Jump Rope
Deadlift 5x135#, 5x225#
Bench Press 2x5 (135#), 5x185#
Training:
Deadlift 2x5 (315#)
Bench Press 2x5 (225#)
Bottom Up KB Press 4x2 each arm
Friday, June 17, 2011
17 JUNE 2011
A little warming up then,
Training:
1) Bench Press 3x5 (2x235#, 1x 225#, failed 5th rep every set)
2) Close Grip Bench 3x6 (2x185#, failed 5th rep, 1x175#)
3) Incline DB Bench 3x6 (2x75#, 1x80#, only got two)
4) Skull Crushers 3x12 (failed by 8th rep on last two sets)
Miserable day overall. Didn't feel strong or motivated. Should have gotten all reps on bench.
Training:
1) Bench Press 3x5 (2x235#, 1x 225#, failed 5th rep every set)
2) Close Grip Bench 3x6 (2x185#, failed 5th rep, 1x175#)
3) Incline DB Bench 3x6 (2x75#, 1x80#, only got two)
4) Skull Crushers 3x12 (failed by 8th rep on last two sets)
Miserable day overall. Didn't feel strong or motivated. Should have gotten all reps on bench.
Wednesday, June 15, 2011
15 JUNE 2011
No warm up.
Training:
1) Deadlift 3x5 (315#)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (185#)
4) DB shrugs 3x5 (100#)
Training:
1) Deadlift 3x5 (315#)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (185#)
4) DB shrugs 3x5 (100#)
Tuesday, June 14, 2011
14 JUNE 2011
Warmup then,
Training:
1) Bench Press 3x8 (205# on first two, failed the 8th rep everytime, 185# on third and failed on 8th rep)
2) Side Raises 3x8
3) Front Raises 3x8 (alternating arms)
A bunch of curls and abs with a few pull ups
Training:
1) Bench Press 3x8 (205# on first two, failed the 8th rep everytime, 185# on third and failed on 8th rep)
2) Side Raises 3x8
3) Front Raises 3x8 (alternating arms)
A bunch of curls and abs with a few pull ups
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