Sunday. Some extra backside work.
Swiss ball rev. hyper: 2x20
Seat hams: 2x20
Mid back raise; 3x10 + 25lbs.
Back raise: 3x10 + 100lbs.
GHR: 3x10
Hanging leg: 3x5
Hanging knee: 3x10
Swiss Rev. hyper: 2x20
Band pullaparts mixed in here and there.
All in about an hour.
Tuesday, 7/23.
**Tri’s and pull aparts.
OHP: 6 sets then 8x1@ 135, quick re-sets.
Dips: 10x5, paused, every 30 secs.
Incline machine: 6x6 working up.
Seat cable rows: 6x6, going up.
Lying Tri’s: 1x20/ 2x10@ 40’s
DB curls: 1x50 drop set.
Thursday.
Sumo/ 8" blocks:
1@ 365, 405, 445, 475.
5x1@ 445 cluster set.
Seat Calf: 10x5
V-Squat machine: 4 sets + 4x6@ 750
Hammer pulldowns: 2 sets + 4x6@ 225
Elbow out/ Tri’s ext: 10@ 30, 40, 50, 50’s
DB curls: 1x50 drop set.
Fri., 7/26.
Bench/pins @ top 1/2.
3 @ 225, 255, 285, 305.
2 @ 325.
Floor press/ close grip: 2x6/ 4x4@ 225
1 arm DB rows:
5’s @ 60, 80, 100’s
3x5@ 120’s.
Incline DB fly: 3 sets + 3x10@ 50’s
Seat cable: 3x15
Sat.; just a little extra
DB press: 3x10
DB laterals: 5x10
OHP: 3 sets then 6x3@ 135
Pushdowns: 5x10
Curls: 5x10
Sun., 7/28
SQ/speed/low box:
3x2@ 185, 225.
5x2@ 245
SQ 1’s to parallel: 225, 275, 275, 315.
Front SQ/ paused: 4@ 135, 135, 185, 225
Leg extension: 8x8 @ 30 secs.
Calf: 5x10 @ 15 secs.
Solid work.
Thanks man. Building and building…
Tuesday.
Pec deck + rear delts: 4 sets
Bench: Worked up to easy pause @ 245.
3x3@ 225
Close grip: 5x6, pretty hard
DB floor press: 2x25@ 50’s
DB cleans: 1x50 drop set.
" " curls: 1x50 drop set.
Mid back,and low back raise: 5x10 each. + weight.
Forgot to add…
Benching last night, I couldn’t PAY someone to lift with me (share the bench). It was rush hour, and 4 different guys (scouting for a bench) passed on working in/ sharing the bench. I kept offering, but no takers.
It went from trying to be helpful and cool…to a social experiment.
Weird, yeah? Fewer people want to work in, I’ve noticed, unless they’re serious about lifting.
Well I look like I lift, and LIFT like I lift (know what I’m doing)…I’m not the strongest…but seriously??
I’m a familiar face there, so I really thought someone would join me.
Maybe next time.
Thursday/8/1
Abs, rows, low back stuff.
DL/ 4" blocks:
Up to 1@ 365, 385, 405. Was going to hit 425, 445, but just moved on.
3x3@ 365.
Bent row from blocks: 2x5@ 135, 185/ 3x5@ 225.
V-bar pulldowns: 4x6/ 1x15
DB curls: 1x 50
Band work mixed in.
Friday.
Tri’s, face pulls, pulldowns.
Speed pressing: used DB’s w/medium band/ floor press. Best option for ‘speed bench’ so far.
3 sets of 4x3@ 40’s/ 1x 4x3@ 50’s
Dips: 2x10/ 6x6 all paused.
Inc. fly: 2x20
DB 1 arm: 3x6/ 50 reps @ 80, 100: alternating hands with 5 reps a side.
Upper back rows: 2x20
DB cleans: 1x30
Sat/8/3.
Speed SQ/ parallel box:
6x2 @ 275
Close stance: 2 sets, then 3x6@ 225
Leg press: 4x15/ 50 rep drop set.
Cable crunch: 3x10
Lying Hams: 4x10/ 30 rep drop set.
Tuesday, 8/6.
Working around a stitch/strain/stabbing pain in my lower side-ish area. Machines only tonight.
Seat Hams: 5x6 going up, 5x6 top weight.
Calf: 10x5, heavy.
V-SQ machine: 4x6 up, 6x6 top with 30 sec. rest; pretty tough.
Pulldowns: 5x10
Dips: 5x10
ABDuct/ADDuct machines: 3x20 each, alternating for giant set.
Friday/8/9.
2 board press:
6x3 up to 1@ 245, 255.
3 board: 1@ 255, 275, 295
Close grip: 3x3@ 225
Inc. DB fly: 3x10
Band face pulls: 5x10
Tri. pressdowns: 2x20
V-seat row: 3x10
Saturday.
Abs, calf.
Box SQ @ 2" high:
8x3 up to 1@ 315, 345, 375, 395.
Anderson SQ @ comp. depth:
3@ 185, 225, 245, 265
Full SQ: 3x10@ 185
Took awhile for this so, called it done.
Sun/8/11.
Banded DB’s: 4x3 cluster @ 30, 40, 50, 50
Dips: 4@ +25lbs, 45, 70, 70, 45/ 20@ body.
Flat DB fly: 3x10
Bi’s and Tri’s: 3x10+10
Seat rows: 5x10
Seat calf: 5x10
Showing a friend some stuff.
Tuesday.
DL from floor:
1@ 315, 365
2x1@ 405
4" blocks: 315, 165, 405, 425
Bent row: 3x5@ 225/ 5x5 cluster@ 135
Hammer strength seat row: 5@ 225, 275, 315, 315, 315.
Back raise: 5x5 cluster @ 100lbs