3/15/10: Shoulders
A1. Seated DB Military: 80s3/4/5/5/4
A2. Standing DB Upright Row: 60s3/4/5/5/5
B1. Push Press: 1753/4/5/5/5
B2. “Muscle” Clean: 1753/4/5/5/5
C1. Dead Stop Lat Raise: 25s7/7/6/6
C2. Dead Stop Post. Delt Raise: 35s7/7/6/6
D1. Face Pull: 100103
D2. “Power” Lat Raise: 45103
3/16/10: Legs
Back Squat to Box just below parallel (3 reps): 195, 215, 235, 255, 275, 295, 315, 335, 355, 365
Front Squat: 2755/5/5/5/4
Step Up (R/L): 225(8/8), 235*(8/8), 245*(7/6)
Leg Press: 180*40 (and calves)
3/17/10: Chest
Bench from Pins (3 reps): 155, 175, 195, 215, 235, 255, 2752
Incline DB: 90s5/5/5/4/4
Incline Bench from Pins (3 reps): 135, 155, 175, 215, 235
3/19/10: Back
Trap Bar Deadlift (reps): 315, 365, 405, 425, 455, 475, 495, 515
Rack Chins: BW19, 10, 9, 8
Seated Cable Rows: 2218/8/8/8
3/20/10: Legs
Front Squat to 14.5" Box (3 reps): 195, 215, 235, 255, 275, 295, 315, 3351
Step Up to 14.5" Box (Right/Left): 275(10/10) [PR], 295*(8/8) [PR], 295*(8/8)
Leg Press FSR (3 reps): 360, 410, 450, 500, 540, 590, 630, 680, 720, 7402 [PR], 54016 [rep PR], 180*50 (did some calves on the sled too)
Been in Florida for vacation…got back Friday AM
Friday (3/26/10): Legs
Front Squat: 2753/4/5/5/5
Step Up: 3155/5, 27510/102
Leg Press: lot of volume (and calves)
Saturday (3/27/10): Chest
A. Incline DB FSR (3 reps): 60s, 70s, 80s, 90s, 100s, 105s, 110s2
B. Flat DB FSR (3 reps): 60s, 70s, 80s, 90s, 100s, 105s, 110s2
C1. DB Fly (dead-stop; floor): 35s74
C1. Floor Press: 15564
Sunday (3/28/10): Back
A. Trap Bar Deadlift: 315520
B1. Rack Chin: BW*19/9/9/8/8
B2. Standing Calf Raise: 5 sets @ “7”
Monday (3/29/10): Shoulders
A1. Seated DB Press: 70s10/7/6/5
A2. DB Upright Row: 60s9/8/6/5
B. Power Clean: lot of (20-25) singles at 135
C1. Seated Dead Stop Lat Raise: 25s8/7/6/5
C2. Seated Rear Delt Raise: 35s8/7/6/5
D1. Face Pull: 100103
D2. Cable Lat Raise: 40*(10/10)*3
Tuesday (3/30/10): Legs
Front Squat: 2753/4/5/5/5/4
Leg Press: 36030/20/20/15
Reverse Lunge (R/L): 225*(8/8), 245*(6/6)
4/01/10: Chest
A. Incline DB: 90s8/6/5/5/5
B. Flat DB: 90s5/4/4/4/3
C1. Incline Fly: 30s9/8/7/7
C2. Inline Press: 1459/8/7/7
D. Preacher Curl: 858, 906, 955, 758
4/02/10: Legs
Front Squat: 2655/5/5/5/5/5/5
Leg Press: 36030/20/20/16
Step Ups: 13582, 15582
4/04/10: Back
Rack Dead (below knees) FSR (3 reps): 315, 335, 365, 385, 405, 425, 4452
Rack Chins: 4515/12/9/8, BW10
Seated Calves: 1054 sets
Seated Cable Rows: stack 7.5124
4/05/10: Shoulders
Seated DB Overhead: 75s8, 80s5, 85s4, 90s3
BB Upright Row: 1158, 1258, 1358
BB Front Raise: 65103
Lat Raise: 35s103
Rear Delt Raise: 40s103
Face Pull: 10010*4
4/06/10: Legs
Front Squat: 2752/3/5/2/3/5/2/3
Deadlift: 4052/3/3/2; 3654/2/3/2/3
Leg Press: 36531/21/21/17 (and calves)
4/08/10: Chest
A. DB Incline: 90s55, 70s9
B. DB Flat: 90s55, 70s7
C1. Incline BB: 13510/9/8/7/6
C2. Incline Fly: 30s10/9/8/7/6
4/09/10: Legs
Front Squat FSR (3 reps): 195, 215, 235, 255, 275, 295, 315, 3351
Front Squat: 2755/5/5/4/4
Step Up: 155*(8/8), 175*(8/8), 185*(7/7)
Reverse Lunge: 185*(8/8), 205*(8/8), 225*(8/8)
Notes: numbers are down because i’m focusing on form. on squatting, I’m trying to focus on breaking with the hips. on step-ups and reverse lunges, I’m really focusing on only using the working leg.
4/11/10: Back
Rack Deadlift (above knees) FSR (3 reps): 405, 425, 455, 475, 495, 515, 535, 545, 565…then 49510
Supinated Row FSR (3 reps): 225, 245, 265, 285, 305…then 2757
Rack Chin: BW*18/12/10/10/9
PR on rack deads
4/12/10: Shoulders
A. Seated BB Military FSR (3 reps): 115, 125, 135, 145, 155, 1652
B1. Seated DB Press: 75s5/5/5/4, 70s5
B2. DB Upright Row: 55s5/5/5/5, 60s4
C1. Lateral Raise: 35s64
C2. Rear Delt Raise: 40s64
D1. Face Pull: 105103
D2. Cable Lateral Raise: 45(10/10)*3
4/13/10: Legs
A. Bulgarian Split Squat FSR (3 reps/leg): 185, 205, 225, 245, 255, 265, 275, 285
B. Back Squat: 22520
C. Leg Press: 36020/20/15
D1. Leg Extension: 1903, 2103, 2303
D2. Leg Curl: 1953, 2053, 2203
4/15/10: Chest
A1. Incline DB: 95s5/5/4/4, 75s8
A2. Incline Fly: 30s54
B1. Flat DB: 95s3, 90s4, 85s52, 75s6
B2. Floor Fly: 35s5*4
C. Incline BB FSR (3 reps): 135, 155, 175, 195
D. Cable flies, dips, pushups
Notes: Triceps were sore from doing arms the day before, I’m going to stop doing that–take Wednesday off and do tris with shoulders and biceps with chest
4/16/10: Legs
A. Top Half Squat FSR (3 reps): 315, 335, 355, 375, 395
B. Front Squat: 24558
C. Leg Press: 360203 (and 2 sets of calves)
D1. Leg Extension FSR (5 reps): 190, 210, 230, 250
D2. Leg Curl FSR (5 reps): 190, 205, 220, 235
Notes: feeling really worn down and not getting into the groove these last two workouts
Switching up my programming…my elbows have been really sore and I need to get my lower body to the same level as my upper so I’m going to try the Leg Specialization I, Bodybuilding workout (with a few modifications) for a month.
4/18/10: Legs Spec I
A. Top Half Squat: 4053, 4453
B. Back Squat FSR (3 reps): 215, 235, 255, 275, 295, 315
C. Leg Press FSR (3 reps): 450, 540, 630, 7202, 54015
D. Calves: 2 long sets with pause at top and bottom
E1. Leg Extension FSR (5 reps): 190, 210, 230, 250
E2. Leg Curl FSR (5 reps): 205, 220, 235
Notes: Really enjoyed this workout and felt great afterwards
4/19/10: Upper I
A1. Supinated Row FSR (3 reps): 185, 205, 225, 245, 265
A2. Floor Fly: 35s3/3, 40s3/4/5, 35s10
B1. Bench from Pins: 2253, 2453, 2552
B2. Hammer Curl: 1153, 1253, 1353
C1. Shoulder Press from Pins FSR (3 reps): 135, 145, 155, 165, 175, 1852
C2. Upright Row FSR (3 reps): 115, 115, 125, 135, 145
Notes: Elbow/forearm area was really bugging me during hammer curls and upright rows…going to try them with DBs next time
4/20/10: Legs Spec II
A1. Top Half Squat FSR (2 reps): 405, 435, 455, 475, 495
A2. Step Up: 60*(3/3)5
A3. Calf Raise: 30(3/3)5
B1. Leg Press: 54025
B2. Leg Curl (HS Machine): 70(2/2)*5
C. Seated Calf Raise FSR (3 reps): 90, 115, 135, 160
4/22/10: Legs Spec III
A1. Front Squat: 2753/4/5/5/5
A2. Jump Squat: 2534
B1. Romanian Deadlift: 2753/4/5/5/5
B2. Hang Clean: 11534
C. Seated Calf Raise: 905, 1055, 1155, 1255
D. Donkey Calf Raise: 1805, 2005, 22052
Workout felt good…really like CT’s program
4/23/10: Upper II
A1. Bench Press from Pins FSR (3 reps): 185, 205, 225, 245, then 18510
A2. Pull-Up FSR (3 reps): 5, 15, 25, 35, then BW10
B1. DB Curl (seated) FSR (3 reps): 35s, 40s, 45s, 50s, then 35s12
B2. DB Triceps Extension FSR (5 reps): 70, 80, 90, 100
C1. Seated DB Overhead Press FSR (3 reps): 50s, 55s, 60s, 65s, 70s, then 50s12
C2. Standing DB Upright Row FSR (3 reps): 40s, 45s, 50s, 55s, 60s, then 40s*12