29 September 2012
Bench press 290 lbs. x 3 sets x 6, 1 set x 7
T-bar rows 2 plates x 20, 3 plates x 15, 3 plates + 25 x 10
DB flyes 2 sets AMAP, very light
Barbell clean and press 135x5, 155x3, 175x3, 185x2
V-bar pulldowns 3 progressively heavier sets, 8-12 reps
DB skullcrushers (70s) 3 sets x 8
Super 100s: barbell curls (bar)
Saturday, September 29, 2012
Training - Deadlift
27 September 2012
Deadlift - back to regular pulls for singles, then some back-off:
135x10 - 225x5 - 315x2 - 365x1 - 385x1 - 405x1 - 425x1 - 445x1 (nice and easy)
Back-off 275 lbs. x 2 sets x 5
Shrugs on HammerStrength machine 3 sets x 12-15
Glute-ham raise 2 sets
Weighted abs 4 sets
Super 100s: face pulls
Deadlift - back to regular pulls for singles, then some back-off:
135x10 - 225x5 - 315x2 - 365x1 - 385x1 - 405x1 - 425x1 - 445x1 (nice and easy)
Back-off 275 lbs. x 2 sets x 5
Shrugs on HammerStrength machine 3 sets x 12-15
Glute-ham raise 2 sets
Weighted abs 4 sets
Super 100s: face pulls
Training - Bench Press
26 September 2012
Bench press 290 lbs. x 3 sets x 6, 1 set x 4 (just felt too heavy on the last one)
Pulldowns 3 sets x 20
Standing BTN press 115 lbs. x 3 sets x 12
DB skullcrushers 3 sets x 8 (70s)
Super 100s:
Front raise
Barbell curl
Bench press 290 lbs. x 3 sets x 6, 1 set x 4 (just felt too heavy on the last one)
Pulldowns 3 sets x 20
Standing BTN press 115 lbs. x 3 sets x 12
DB skullcrushers 3 sets x 8 (70s)
Super 100s:
Front raise
Barbell curl
Tuesday, September 25, 2012
Training - Squat
24 September 2012
Back squat:
Warmup x a bunch - 365x5 - 415x5 - 455x5 - 485x2sx5r
Leg press - used a different machine because the other one was occupied and did 5 sets of 10, ending with full stack on the last set.
Super 100s - leg extensions.
Back squat:
Warmup x a bunch - 365x5 - 415x5 - 455x5 - 485x2sx5r
Leg press - used a different machine because the other one was occupied and did 5 sets of 10, ending with full stack on the last set.
Super 100s - leg extensions.
Training - Bench Press
23 September 2012
Bench press 285 lbs. x 3 sets x 6, 1 set x 7 (finally)
Pulldowns 3 sets x 20
DB skullcrushers (70s) 3 sets x 8
Super 100s workout (100 reps in multiple sets to flush the old joints):
DB front raise (went from 15 to 10 to 5 lbs. to finish it off)
Curls (Oly bar)
Pushdowns (fat rubber cable suspended from bar)
Already the weird pain in my right shoulder feels a lot better. Will keep doing this for both upper and lower body and see how it goes.
Bench press 285 lbs. x 3 sets x 6, 1 set x 7 (finally)
Pulldowns 3 sets x 20
DB skullcrushers (70s) 3 sets x 8
Super 100s workout (100 reps in multiple sets to flush the old joints):
DB front raise (went from 15 to 10 to 5 lbs. to finish it off)
Curls (Oly bar)
Pushdowns (fat rubber cable suspended from bar)
Already the weird pain in my right shoulder feels a lot better. Will keep doing this for both upper and lower body and see how it goes.
Saturday, September 22, 2012
Training - Deadlift
20 September 2012
Stiff-legged deadlift:
135x8 - 225x5 - 315x5 - 355x5
Glute-ham raise 3 sets x 6-8
Shrugs 445 lbs. x 6, x 5, x 5
Bent-over rows 3 sets x 15
Adductor/abductor machine 1 set x 20 each
Weighted abs 3 sets x 15
Stiff-legged deadlift:
135x8 - 225x5 - 315x5 - 355x5
Glute-ham raise 3 sets x 6-8
Shrugs 445 lbs. x 6, x 5, x 5
Bent-over rows 3 sets x 15
Adductor/abductor machine 1 set x 20 each
Weighted abs 3 sets x 15
Thursday, September 20, 2012
More Pressing
19 September 2012
Bench press 285 lbs. x 4 sets x 6
Pulldowns 3 sets x 20
Seated front military press up to 205 lbs. x 2
DB skullcrushers (65s) 3 sets x 8
Seated incline bench curls 2 sets x 10
DB hammer curls 2 sets x 10
Bench press 285 lbs. x 4 sets x 6
Pulldowns 3 sets x 20
Seated front military press up to 205 lbs. x 2
DB skullcrushers (65s) 3 sets x 8
Seated incline bench curls 2 sets x 10
DB hammer curls 2 sets x 10
Subscribe to:
Posts (Atom)
Posts
