6.5.11
Weight: 169
Bw chins between sets: 24
Warmup clean and press:
3x95
3x115
2x135
2x145
Military Press:
5x95
5x110
7x125
10x95
10x95
10x95
10x95
10x95
Pullups:
10xbw
10x25
9x25
10x25
11xbw
Arnold press:
8x35s
8x40s
5x45s
Speed bench:
3x135
3x135
3x135
3x135
Lateral db raise:
10x15s
10x20s
8x25s
Abs
6.6.11
1 mile run: no time kept
Hill sprints:
20x10 meters
5x20 meters
6.7.11
Weight: 169
Total bw dips: 51
Neural activation: med ball slams: 2,2,2,2,2
Deads:
5x265
5x310
7x350
10x225
10x225
10x225
10x225
10x225
Leg press:
3x270
3x320
3x360
3x410
3x450
Ran out of time
6.9.11
Weight: 171
Bw pullup between sets: 48
Warmup:
Military press: 5x95, 5x95
Med ball throw from chest: 2,2,2,2
Db flys: 10x20s, 10x20s, 10x20s
Flat bb bench:
5x140
5x165
8x185
Supermax hold: 10sec x 215
1x185
1x185
10x135
10x135
10x135
10x135
Bb rows with v-grip:
10x95
10x120
10x120
10x120
Top 1/2 BFS flat bench press:
3x135
3x185
3x225
Skulls:
17x65
6.9.11
Cardio: 30 min, 3.44 miles. 3 minutes walking for water break.
6.13.11
Weight: 170
Bw dips between sets: 46
Punchproof abs.
Squat jumps: 2,2,2
Squats:
5x190
5x220
8x250
Supramax hold: 315x10 sec
Box squats:
3x250
3x270
2x290
2x300
Squats:
10x165
10x165
10x165
10x165
Leg curls:
10x105
10x105
10x105
Leg extensions:
20x135
25x135
GHR:
6xbw
6xbw
6xbw
BB bicep curls:
5x65
5x75
5x75
5x75
5x75
Skull crushers:
7x75
7x85
7x85
7x85
6.14.11
Weight: 170
Bw chins: 19
Punch-proof core
Push press warmup:
3x95
3x115
2x125
2x135
2x95
Military press:
3x100
3x115
5x130
10x100
10x100
10x100
10x100
10x100
Pullups:
10xbw
10xbw
10xbw
Incline db curls:
12x20s
12x25s
10x30s
Overhead db extensions:
12x20s
12x25s
12x25s
6.15.11
Weight: 171
Bw dips between sets: 68
Yoga for bigs
Punchproof abs
Medball slams: 2,2,2,2
Deadlifts:
3x290
3x330
6x370
Rack deads (Just below kneecap):
3x225
3x275
3x315
3x355
2x385
1x405
Deadlifts:
10x235
10x235
10x235
Hanging leg raises (to parallel)
8
8
8
Preacher EZ curls:
15x55
15x60
12x60
Tricep v-rope pressedowns:
15x80
15x100
15x110
Plate pinches: 10s, 1 set, 30 sec
6.16.11
Cardio: 20 min, 2.2 miles
6.18.11
Weight:173
Bw pullups between sets:39
Yoga for bigs
Punchproof abs
Med ball throws:2,2,2,2
Bench:
3x155
3x175
5x195
BFS top-half bench machine:
3x185
3x225
3x245
3x265
3x285
Bench:
10x145
10x145
10x145
T-bar rows (vgrip BB):
10x90
10x115
10x135
Bb curls:
5x85
5x85
5x85
Skulls:
7x90
7x90
7x90
6.21.11
Weight:171
Bw dips between sets: 71
Yoga fo bigs
Punch proof core
Squat jumps: 2,2,2,2
Squats:
3x210
3x240
5x265
Box squats:
3x275
3x295
3x315
3x325
Front squats:
5x95
5x115
5x135
5x155
Leg curls:
10x105
10x120
10x120
Leg press:
15x320
15x320
22x320 RP(10,7,5)
GHR:
6xbw
6xbw
6xbw
Incline db curls:
12x30s
12x30s
12x30s
10x30s
Unilateral db extensions:
12x25
12x25
12x25
12x25
6.22.11
Weight: 170
BW chins between sets: 20
Yoga for bigs
Punchproof core
Push press warmup:
3x95
3x115
2x135
2x145
2x95
Military press:
5x110
3x125
5x135
1x135
1x135
1x135
10x105
10x105
10x105
10x105
Pullups:
3x25
3x35
3x45
3x55
3x70
2x80
1.5x90
Incline db press:
12x60s
12x60s
12x60s
Lat pulldown:
12x135
12x150
12x150
EZ preacher curls:
15x65
12x65
8x65
Tri rope pressdowns:
15x100
15x100
12x100
6.23.11
Weight:173
Total BW dips between sets: 38
Yoga for bigs
Pumchproof abs
Warrup: medball slams: 2,2,2,2
Deads:
5x315
3x355
4x390
10x245
10x245
10x245
10x245
10x245
Bb curls:
5x85
5x90
5x95
5x95
Skulls:
7x75
7x85
7x90
7x95
Hanging leg raises to perpendicular:
5xbw
5xbw
Various trap and grip work
6.24.11
Cardio: 1.25 miles, 10min
6.28.11
Cardio: hill sprints: 15x10m, 5x20m, 3x30m
6.28.11
Weight: 171
BW pullups between sets: 48
Yoga for bigs
Punchproof core
Top-half bfs bench machine:
3x90
3x140
3x160
3x180
3x200
3x210
3x230
Bench:
5x170
3x190
3x205
1x205
1x205
10x155
10x155
10x155
10x155
Vgrip rows:
10x90
10x115
10x135
10x135
Guillotine smith press:
10x95
10x115
10x135
Bb curls:
5x95
5x95
5x95
5x95
Skulls EZ:
7x95
7x95
7x95
4x95
Cardio: 2.2 miles, 20 min
6.30.11
Weight: 171
Yoga for bigs
Punchproof core
Squats:
5x225
3x255
3x280
8x225
8x225
5x225
3x225
Leg press:
20x320 (rp: 10,5,5)
Core:
Hanging leg raises to perp: 8,8,8
Med ball drops
7.2.11
Weight: 174
Yoga
Core
BW pullups: 12, 12, 15
Push press warmup:
3x95
3x115
3x135
3x95
Military press:
5x95
5x110
8x125
Shoulder giant set (3 sets):
Push press: 3x125
Military press: 8x95
Arnold press: 8x35s
Lateral raises: 12x15s
Preacher curls EZ:
12x65
12x65
8x65
Tricep rope pressdown:
12x110
12x120
Drop set: 10x110, 10x70, 10x40
Plate pinches: 3 sets, 30 sec, 10s
7.5.11
Weight: 172
BW dips: 41
Yoga
Core
Medball slams: 2,2,2
Deads:
5x280
5x320
7x355
Good mornings:
5x75
5x95
5x115
5x135
5x165
3x185
Back extension machine:
12x160
Bb curls:
5x85
5x95
5x100
5x105
5x105
Skulls:
7x75
7x85
7x95
7x100
7x100
Hanging leg raise to perp: 10