Sun., 10/20.
Band work and stuff.
Inc. BE: 9x3 speed sets @ 135
Top 1/2 pins: 4x1 up to, 1@ 275, 315
Rack pull, below knee:
6x3 up to, 1@ 405, 455, 505, 525, singles w/straps.
Snatch grip: 3x3@ 405
Bent rows: 5x5@ 225, 30 sec. rest.
Unilateral leg press: 8x10 each
Pressdowns: 3x10
nursing/pushing my quad strain a bit these past days.
Tuesday.
Another pump party, for the most part.
Bike 5 mins, seat hams, bodyweight Sq’s, band work.
Rear delt/ chest fly: 3x20
Pull aparts @ dozens
Pulldowns: 3x20
Misc. pressing and pulling machines; extra sets @ right side only.
Seated and 45* leg pressing; extra sets @ left side only.
Misc. other stuff mixed in…
Finished with bodyweight Box Sq’s to parallel; wide, very wide…and normal.
Weds/10/23.
Box SQ @ parallel: 12x3 working up, wide & conven. stance.
Finished with 4x1@ 345.
G.M’s: 2x5/ 3x5@ 225.
Sumo/speed pulls: 6x3@ 225
KB Tri’s: 6x20, trying 2 different variations.
ADDuct, ABDuct, seat leg press machines: 3x15 each.
Thursday.
Shoulder pumps: 2x50
Push press: 4x3/ 3x2/ 2x1@ 135, 155. It’s been awhile.
Push Jerk: 4x1/ 1@ 155, 65, 75, 185.
Laterals: 4x10
H.Inc. press: 2x25
Hanging leg: 3x10
Swiss rev. hyper: 3x20
Sat/10/26.
Standing Abs, Rev. hypers, face pulls.
Sumo/4" blocks: 6-8x3 working up;
1@ 365, 405, 455, missed 505, 1@ 455.
Bent rows: 8x5@ 225
Seat hammer rows: 6x6
Hack SQ: 5x10
Quad ext: 5x10
Sunday.
DB shoulder pumps: 1x100
Close grip/ floor press: 6-8x3 working up;
1@ 240, 255, 270, 280
Regular grip/ paused: 4x6@ 225
High Inc. DB: 25@ 40/ 19.5 @ 60’s…just couldn’t lock it.
Seat V-bar row: 3x10
Wide pulldowns: 3x10
KB Tri’s: 2x25
The gym (24 hour Sport) moved in 8 or 10 new machines: “Hoist”, that rock a bit when your using them…? Weird at first but, pretty solid overall. A pretty cool overhead tri’s machine, and a Butt Blaster kickback one also, which I have not tried…yet.
Tues/10/29.
Misc. warm-ups, band stuff…and a fist sized cramp in my mid-outside-Lat area, for no reason at all…shit hurts.
Speed BE/ med. band: 12x3 @ 135
OHP: 3x5/ 5x3@ 135
Dips: 5x5
Seat Tri’s machine: 6x6, trying a new one.
Pec deck: 2x25.
Weds.
Seat calf: 5x10
Quad ext: 5x10
Seat leg press: 5x20
30 sec. rest, for all 15 sets.
Hammer pulldowns: 2x15/ 4x6/ 2x15
Right side only, push and pull machines: 8-10 sets.
Band pull aparts x 100
Thurs/10/31.
Rev. hypers, body weight Sq’s, band stuff.
Speed SQ, parallel box, wide stance:
4x2@ 245/ 8x2@ 225.
G.M’s: 5x5@ 225
Lying hams: 5x10, very hard squeeze.
Pulldowns:3x10
Seat wide rows: 5x10
More BW squats, parallel and below, wide and conven. stance…
Sat/11/2.
Inc. BE: 6-8x 3’s
Cable fly + rear delts: 3x10 each.
Low incline:
4 sets going up, then 1@ 215, 225, 235/ 3x1@ 225
Close grip: 3x6
Inc. DB press: 20@ 60’s
Inc. DB fly: 2x10@ 30’s
Tri’s ext: 1x30
V-seat row: 3x10
Standing Abs: 3x15
Turned into a pump party, once I started the DB work.
Sunday.
Seat hams x 8 sets/ Rev. hypers x many.
Low box SQ, very low: several sets up to,
1@ 275, 295, 315.
Parallel box: 6x4@ 225,
ABD/ADD machines: 3x20each, alternating for 1 giant set.
Cable crunch: 5x5 w/10 sec. rest, very hard.
Dead hangs x3
Dry sauna + cold rinse: 3x 10+1.
Mon/11/4.
A light pump/conditioning session: 45 mins.
Seat calf/ plate raise/ tri. extensions: giant sets.
3x20+ 10+10
Incline tri. extensions/ curls: supersets
3x10+ 10
Cable crunch/ leg raise: supersets.
3x 15+ 10
Swiss ball Rev. hypers: 3x25
Tuesday.
Upper body cable pumps: 2x50
Shoulder/chest band stuff.
Speed BE: 6x3@ 135 and 145. Red med. band.
Bench: 4x3.
Flat DB’s: 6@ 70, 80, 90, 90, 90
1 arm DB rows @ 100lbs.: alternated 5’s to 50 reps total, 5-10sec. to switch.
Seat cable, hammer grip: 5x10
High Inc. machine 4x10/ 50reps drop set finish.
Weds/11/6.
Rev. hypers 2x25
Pull aparts x 100
Speed pulls/ mod sumo: many sets working up. Face pulls worked in.
12 x1 @ 315 w/med. red band.
Stiff/ DL: 2x6+ 4x6@ 315
Cable pull through: 2x15
Back raise: 2x20
Hang leg raise: 3x10
Pulldown Abs: 3x10
Rev. hypers: 1x25
Going home to Chicago, first week of December. I’ll lifting at Monsters Garage again; 2 days of max effort work. That week will be ‘light duty’ lifting, aside from that.
Should feel pretty good.
Sat/11/9
Misc. upper warm-ups, abs, band stuff.
High incline, from pins:
1@ 185, 205, 215
3x1@ 195
Floor press/close grip: 6@ 135, 165/ 4x6@ 195.
Seat cable wide rows: 3x20
JM press: worked with short bar, then a long bar; 3x10@ 95. First time trying them, about 10 sets total
Kneeling Abs: 3x20
Pull aparts: 3x20
Sunday.
Misc. lower stuff, Abs and band work.
Block pull/ conven./ below knee: worked up to,
1@ 405, 455, 495, 455.
Mod Sumo/same blocks: 6@ 315, 365, 405
Lying Hams + pull aparts:
3x15+ 25
Drop set of 40 + 40
Cable pulldowns: 4x6/ 30 rep drop to finish.
Hanging leg raise: 2x10
Back raise: 2x10
Rev. hyper: 2x20
Volume the past 2 weeks, shaved some lbs. off my max effort today.
Mon/11/11.
A little Quadro/Leg-Pumping.
Leg Extensions: 2x30
Hack SQ: 3x10, slow and low. 30 rep drop set to finish.
Bike: 5 mins. w/bursts.
Straight Calf: 10x5, 10 sec. rest.
V-SQ machine: 3x6/ 40 rep drop.
2 x many of Tri’s and KB pressing.
Tuesday.
I went to do some pressing, and I did.
Smith Med. Incline: 2x20/ 3x10/ 3x6. Hard pull aparts mixed in.
Flat BE: 3x5/ 2x3@ 225/ 30@ 135, changing grips along the way.
DB High Inc.: 6@ 60, 70, 90, 70’s
Assist Dips: 2x20
Seat V-bar rows: 2x20
Cable Tri’s: 2x20.