Thurs/2/18
Seat hams/ back raise: 3x15 each.
Sumo pulls/med-heavy banded:
-Warm-ups X many.
-Speed pulls, 3x1 clusters @ 275, 315, 335
-9x1@ 315, short rest.
RDL’s 2x6@ 225/ 3x3@ 275
Snatch/bent rows: 5@ 135, 185, 225
Swiss ball crunch: 3x15
Lying Tri’s extension: 3x15
Standing curls: 3x15
Slow controlled reps, negatives and short rest between some sets. Our training is sounding very similar. I need to make a deadlift platform so I can use heavy bands. I can’t use the bigger bands because I use dbs as anchors.
NH, that’s right for now, training wise. It feels good, and it’s definitely a different ‘mind set’ for those sets.
I’m still doing heavy 3-6’s for at least one lift every session; that helps 
Band wise, I wrap it around, or loop it over the bar, then stand on it=better than nothing.
Sat/2/20
Med-high cable fly: 3x15
Machine shoulder press: 3x15
BE/comp.: 6x4 going up/ 4x3@ 225
Floor press/close grip: 2x6/ 3x6@ 225
Seat wide row: 3x10
Seat face pulls: 3x10
Mid. incline DB’s: 3x10
Monday/2/22
Hard, controlled- 2x10 of the following:
Glute extension, back raise, crunch, rope/lat pulldowns, facepulls.
Rack pulls/just below knee:
2x4@ 225/ 2x1@ 315/ 365
1@ 405, 455, 485
3x3@ 455, straps
Power shrug/hang:
2x2@ 135/ 185
2@225, 45, 65, 285, 315
Hard flex+ slow negatives=sweet burning.
Seated hammer row: 3x12
Cable Tri’s extension: 3x12
DB curls: 3x12
Tuesday. Got a little crazy with the carbs, so I put them to work.
Mid Inc. DB’s + rear delt fly: 3x10 + 20, pumped up fast.
Inc. DB’s: 10@ 40, 55, 60, slow negatives.
Decline BE: 6@ 135, 155, 185, 205. Very new to these, feels pretty good.
Flat DB fly: 3x12, slow and stretched.
Rear cable cross: 2x20
AB’s, short breaks between all sets.
Standing crunch: 2x20
Swiss ball crunch: 3x10
Hanging leg/knee: 5x5
Calf: 1x50 hard pumping…because why not.
Thurs/2/25.
1 x25 for all-
-Seat leg press, Aduct, Rev. hyper, Abs, Back raise.
Speed SQ/ parallel box/wide stance: 8x2/ 8x2@ 225; not to smooth.
G.M’s: 3x5/ 3x5@ 275
Leg press: 6x10, 5 sec. negative w/pause
Tri’s rope pushdowns: 4x10
Bi’s rope curls: 4x10
Tri’'s + Bi’s: 1x20+20
DB pullovers: 2x25 @ 30.
Saturday Super Pumps
Pec deck + Reverse flys: 2x15, 2x10; Smooth, hard squeezing.
High pulls: 2x15/ 4x5, same as above.
Mid Inc. DB’s: 2x8/ 8@ 50, 70, 80’s: 3 count negative w/pause.
Spoto: 3x3/ 3x3@ 225
Smith machine, Lying Tri’s extensions: 4x10/ 4x6
Wide and V-handle pulldowns: 3x10 each.
Mon/3/1
Back raise/ rev. hyper/ Abs: 1x25 each.
Leg Press: 1x20/ 5x10@ 500; 5 sec. negative w/pause. Deep quad stretch after each set.
Front SQ: 4x6@ 135, slow, paused, tough.
Back SQ/close stance: 4x6@ 185, same.
Walking lunge: 2x25 steps
Low back raise: 2x25
Seat Dip machine:3x15
Cable pressdown: 3x15
EZ cable curls: 3x15
Alt. DB curls: 3x10@ 30’s
Tuesday
Seat shoulder press + pullaparts: 3x20+20
DB laterals + plate raise: 3x10 + 10
Incline BE: 3x6/ 6x6@ 155; 3 sec. negatives, paused.
Cable fly: 6x10
Abs: 3x10 for each, very short breaks
-Hanging knee
-Standing cable crunch
-Bending over abs
-V-ups on box.
Sweet.
Weds/3/3
Lying Hams: 2x15/ 3x10
ABduct / ADduct machines: same for both.
Cable pull through: 5x10
Low back raise:3x15
Seat Hams: 6x6
Wide/upper back rows: 3x15/ 3x10
Face pulls: 6x10
Lying EZ-Tri’s: 3x15
DB overhead Tri’s: 3x10
DB curls: 2x25
3 hard days of slow negatives, paused reps, very hard 6’s, and burning accessory stuff.
Next 2 days=off from training.
Sat/3/6
Misc. uppers: 8x15
Decline BE: 3x15/ 3x6@ 185, slow negative w/pause.
Inc. DB’s: 4x6/ 6x6@ 70’s, controlled w/pause.
Floor flys + Tri’s extensions: 2x15+15 @ 30’s.
Alternate DB curls: 3x10/ 1x40 drop set.
Short, to the point.
Sunday.
Lower: 8x20
Anderson @ 1/2 pin:
4x3/ 2x2/ 3x1@ 365
Box/ parallel: 3x3/ 2x3@ 315
G.M.'s: 3x6@ 225
Lying Hams: 2x15/ 2x10/ 2x6/ 1x30 drop set.
Tues/3/9.
Seated leg press: 2x50, super pumps.
V-SQ machine: 9x6 going up/ 30rep drop to finish.
Leg extensions: 5x10
Seat leg press, alternating single legs: 5x10 each.
Walking lunges: 2x 35.
Swiss ball crunch: 3x15
Hang knees: 3x10
Standing crunch: 5x5, very hard crunch.
Quick breaks, with all Ab reps.
Weds/3/10
Another big Carb day.
Upper warms; 8x15
Incline BE/speed reps:
4x6/ 2x6@ 135, 155/ 2x3@ 185/ 10@ 135
Seated DB press + pullaparts: 3x15+15
Dips: 5x5, slow w/pause
Low to high cable fly: 3x15, hard and controlled.
Floor DB extensions: 2x10@ 30, 35, dead stop on floor behind head.
DB Tri’s press: 25 reps @ 50’s
Overhead rope Tri’s: 3x20/ 50rep drop.
Thursday.
Misc., but hard stuff tonight.
Swiss ball: Back raise+ Crunch+ Glute raise: 2x15 circuits.
Rollouts + pike: 2x10+10
Nautilus Glute Drive machine (new toy at 24hrs): 6x10, feeling it out
Scapula stretch/pulldowns: 3x15- John Meadows style.
1 arm pulldowns/side bends: 3x10’s- Meadows too.
Crossbody Abs+ V-ups: 3x10+10.
Low back raise:3x15
Bent calf: 2x25
Hanging leg: 3x10
Off training since Thursday night…plus a blizzard here= came to work today PM…staying over until who knows when.
I saw all your snow on the news. Crazy…
Yup, we get it (like this) once in awhile; mountains more often of course.
I was tempted to shovel our front walk, for a little exercise, but our HOA guys beat me to it.
Imagine my disappointment.