TNT Cable Training

30 March 2010

All exercises 12 reps each, moderately heavy to heavy resistance:

Horizontal row 3 sets

Low-level cable crossover 3 sets

Overhead curl 3 sets

Cable twist 3 sets

Tricep pushdown 3 sets

Bent-over curl 3 sets

5/3/1 Program - Deload Week, Day 1

29 March 2010

Deload week:

Bench press:

135 lbs x 5
155 lbs x 5
185 lbs x 5

Deadlift:

155 lbs x 5
190 lbs x 5
230 lbs x 5

Then 7 (non-consecutive) rounds of:

20 BW squats
10 Leg raises
10 dips
5 pullups

And 2 rounds of:

15 pushups
15 situps
20 squats

5/3/1 Program - Week 30, Day 3

27 March 2010

Back squat:

Warmup 2 sets
128 kgs (282 lbs) x 5
143 kgs (315 lbs) x 3
161 kgs (355 lbs) x 8 reps (happy with this)

Good mornings:

50 kgs (110 lbs) x 10
70 kgs (154 lbs) x 8
90 kgs (198 lbs) x 4
100 kgs (221 lbs) x 4 (depth wasn't too good, lower back felt tired)

Hanging leg raise 6 sets x 12 reps

Bicep curls (EZ bar):

27.5 kgs (61 lbs) x 8
47.5 kgs (105 lbs) x 5
57.5 kgs (127 lbs) x 5
62.5 kgs (138 lbs) x 3 (must be a PR)
67.5 kgs (149 lbs) x 1 reps (definitely a PR)
67.5 kgs x 3 reps - cheat curl
Then progressively heavier cheat curls until 80 kgs (176 lbs) x 2 reps.

Had several attempts at cheat-curling 90 kgs (198 lbs), failed.

Then at home:

Front chest pull YYY x 10 reps

Overhead downward pull YYY x 10 reps

Bicep curl ORO x 10 reps

Cable Training - Push Session

26 March 2010

Front press YYY x 10 reps

Back press YYY x 20 reps (rest-pause style)

Lateral raise, front YY x 6 reps, YR x 4 reps

Archer pull triple oranges x 5 reps, YY x 5 reps

Situps (regular) 4 x 12 reps

TNT Cable Day

23 March 2010

Recovery/volume workout:

Horizontal row 3 sets x 12 reps

Mid-level cable crossover 3 sets x 12 reps

Straight-arm pulldown to sides 3 sets x 12 reps

Tricep pushdown 3 sets x 12 reps

Bicep curl, standing 3 sets x 12 reps

Overhead bicep curl 3 sets x 12 reps

Lateral raise, standing 1 set x 12 reps

5/3/1 Program - Week 31, Day 1

22 March 2010

Bench press:

Warmup 2 sets (135 and 185 lbs)
230 lbs x 5
260 lbs x 3
290 lbs x 5 reps (okay)

Deadlift:

Warmup 2 sets (135 and 225 lbs)
285 lbs x 5
320 lbs x 3
360 lbs x 7 reps (not bad)

Dips:

BW x 10 reps
+45 lbs x 6 reps
+70 lbs x 4 reps
+90 lbs x 4 reps
+100 lbs x 2 reps
+90 lbs x 2 reps

That's all I managed today, ran out of time.

5/3/1 Program - Week 30, Day 3

20 March 2010

Back squat:

Warmup 2 sets
118 kgs (260 lbs) x 3
135 kgs (298 lbs) x 3
153 kgs (337 lbs) x 11 reps

Good mornings:

50 kgs (110 lbs) x 12
70 kgs (154 lbs) x 10
100 kgs (221 lbs) x 4 reps x 2 sets

Hanging leg raise 6 sets x 12 reps

Later - cable training:

Front chest pull YYY x 7 reps, YRY x 3 reps

Overhead downward pull YYY x 15 reps

Some neck bridges (no cables).

TNT Cable Training Again

18 March 2010

Another "volume" session with the TNT cables, all sets for 12 reps, one "light" set and two "heavy":

Horizontal row 3 sets

Straight-arm overhead pulldown 3 sets

Mid-level cable crossover 3 sets

Tricep pushdown 3 sets

Overhead bicep curl 3 sets

Lateral + front raises 2 sets

Cable twist 1 set

5/3/1 Program - Week 30, Day 2 Plus Cables

17 March 2010

Brief morning W/O:

Overhead press:

Warmup
155 lbs x 3
175 lbs x 3
195 lbs x 7 reps

Evening cable workout - push session:

Front press YYY x 10 reps

Back press YYY x 15 reps

Lateral raise RR x 10 reps (most resistance I could manage - shoulders tired)

Archer pull YY x 10 reps

Then a few reps of the combination: positive front chest pull - negative lateral raise.

TNT Cable Training - Quick Workout

16 March 2010

Just a brief bodybuilding workout - all sets for 12 reps:

Horizontal rows 3 sets

Cable twists 2 sets

Mid-level cable crossovers 3 sets

Overhead behind the head curls 3 sets (killer exercise)

5/3/1 Program - Week 30, Day 1

15 March 2010

Bench press:

Warmup
215 lbs x 3
245 lbs x 3
275 lbs x 9 reps (good)

Deadlift:

Warmup
265 lbs x 3
300 lbs x 3
340 lbs x 8 reps

Dips:

BW x 10
+45 lbs x 8
+70 lbs x 5
+80 lbs x 4

Bent-over rows:

135 lbs x 5
185 lbs x 5
235 lbs x 5
255 lbs x 5

Several sets of arm work (DB curls supersetted with barbell skullcrushers).

5/3/1 Program - Week 29, Day 3

13 March 2010

Back squat:

Warmup (2 sets)
115 kgs (254 lbs) x 5 reps
130 kgs (287 lbs) x 5 reps
145 kgs (320 lbs) x 10 reps (felt like doing more, no spotter, decided to play it safe)

Also messed up, was supposed to only use 315. Oh well.

Hanging leg raise 6 sets x 12 reps

Good mornings:

50 kgs (110 lbs) x 12
70 kgs (154 lbs) x 10
90 kgs (198 lbs) x 10 reps

Added 3x20 pushups at home.

Cable Training - Push Session + TNT Cables

12 March 2010

Did a brief chest expander push session followed by a high-volume session of TNT long cable exercises using the door attachment.

Front press YYY x 10 reps

Back press YYY x 15 reps

Then on to the TNT cable training (all sets for 12 reps):

Horizontal standing rows 3 sets

Cable twists 4 sets

Mid-position crossovers 3 sets

Tricep kickbacks 3 sets

Lateral raises 2 sets (standing on cables)

Bicep curls 3 sets (standing on cables)

Concentration curls 2 sets (standing on cables)

Cable Training - Pull Session

11 March 2010

Expected a strong session and got one:

Front chest pull YYY x 5 reps, YRY x 5 reps

Overhead downward pull (regular) YYY x 10 reps

Straight-arm front pulldown YY x 10 reps

FCP from wrestler's bridge position OO x 10 reps

5/3/1 Program - Week 29, Day 2

10 March 2010

Overhead press:

Warmup (1 set)
145 lbs x 5
165 lbs x 5
185 lbs x 11 reps (nice)

Then about half an hour of snow shoveling.

5/3/1 Program - Week 29, Day 1

8 March 2010

Bad call on the TNT cable training yesterday - although I didn't feel soreness today, the muscles were definitely tired, especially the arm and abdominal muscles.

Bench press:

Warmup (1 set)
200 lbs x 5
230 lbs x 5
260 lbs x 10 reps (arms/chest got pumped too quickly)

Deadlift:

Warmup (1 set)
245 lbs x 5
285 lbs x 5
320 lbs x 12 reps (this was okay)

Bent-over row:

135 lbs x 5
185 lbs x 5
235 lbs x 5
245 lbs x 4 reps

Dips:

Bodyweight x 2 sets x 10 reps
+35 lbs x 10 reps
+45 lbs x 6 reps
+70 lbs x 4 reps
+ 80 lbs x 3 reps
+ 90 lbs x 2 reps
+100 lbs x 2 reps (this was not too bad)

Pullups x 8 reps, x 4 reps (grip was totally fried)

Bodybuilding With the TNT Cable System

7 March 2010

Had a great workout today using the TNT cables and door attachment. I set the attachment to three different positions and did a bunch of exercises from each position, working in the 10-12 repetition range and getting a great "pump". Resistances varied - basically I stuck with whatever felt moderately heavy for each exercise (as this was a sort of 'active recovery').

The exercises performed were as follows (1 light and 2 moderate sets):

Straight-arm lat pulldowns
Tricep pushdowns
Kneeling cable crunches
Mid-height cable crossovers
Cable twists
Horizontal rows
Bicep curls from low cable position
Cable-resisted crunches
Up-right rows
Bicep curls
Lateral raises (1 set only)

5/3/1 Program - Week 28, Day 3

6 March 2010

Back squat:

Warmup (2 sets)
126 kgs (278 lbs) x 5
143 kgs (315 lbs) x 3
158 kgs (348 lbs) x 10 reps (very happy with this)

Good mornings: as usual:

50 kgs (110 lbs) x 10
70 kgs (154 lbs) x 8
90 kgs (198 lbs) x 6 reps

Hanging leg raises 4 sets x 12 reps

Cable Training - Push Session

5 March 2010

Managed another quick cable session today with a few new exercises:

Front press YYY x 10 reps

Back press YYY x 15 reps

Front press lying on back RRR x 10 reps (pumps the triceps like nothing else)

Back press from side press position RRR x 10 reps (total for both sides)

Back press from front neck bridge single yellow x 5 reps x 2 sets

Cable pullover lying on back RR x 10 reps

Cable Training - Pull Session

4 March 2010

Did the usual pull routine together with some new exercise variations.

Front chest pull triple yellows x 2 reps, YRY x 8 reps (getting stronger here, but slowly)

Overhead downward pull, palms facing grip YYY x 4, YRY x 6 reps

Overhead downward pull, palms facing away grip YYY x 10 reps

Bicep curl RRR x 10, OOO x 10 reps

Seated front chest pull OOO x 10 reps

Front chest pull from wrestler's bridge - single yellow cable, 2 sets x 5 (interesting exercise, but will take some getting used to)

Seated overhead downward pull RRR x 10 reps

Pullover (like overhead downward pull, but lying on the back) RRR x 5 reps

Lots of new exercises and angles, upper back and shoulders a bit sore today.

5/3/1 Program - Week 28, Day 2

3 March 2010

Clean&Press:

Warmup
160 lbs x 5
180 lbs x 3
200 lbs x 4 (not bad, not good)

Full&partial overhead presses in Smith machine 4-5 sets

Fat bar partial deadlifts 4-5 sets

Barbell skullcrushers:

135 lbs x 5 x 2 sets
155 lbs x 5 x 2 sets

5/3/1 Program - Week 28, Day 1

1 March 2010

Had to hit the gym on consecutive days with mixed results.

Bench press:

Warmup
225 lbs x 5
255 lbs x 3
285 lbs x 4 reps (WTF... weak...)

Deadlift (and after squat day too):

Warmup
275 lbs x 5
315 lbs x 3
350 lbs x 8 reps (pretty surprising)

Bent-over row:

Warmup
185 lbs x 5
205 lbs x 5
235 lbs x 5
255 lbs x 5 reps

Dips: BW x 10 reps x 2 sets, +35 lbs x 10 reps x 2 sets

The did some upper arm superset work:

Tricep extension machine to failure supersetted with BW dips to failure (around 12 and 18 reps respectively)

Preacher curl machine supersetted with front pulldown machine (around 11 and didn't really count on the second one).