7.17.10: Quads
Main Lift: Trap Bar Dead: 3155, 3555, 40513
Accessory:
A1. Trap Bar Dead: 29510/10/10/10/10
A2. Jump Squat: plus2555
B1. Leg Press: 54010; 6308; 54010; 54010; 36025
B2. Donkey Calves: 20010/9/9/9
C1. DB Step Ups: 20s13/12
C2. Standing Calves: BW52
C3. Hanging Leg raises: BW8*2
Notes:
-Much better than yesterday, but I’m still a little off
-Lesson from yesterday: If you don’t WANT to have a good workout, you won’t. I’m sure everyone knows that but it I needed to type it and hopefully anyone that reads this can learn from my mistake.
7.25.10: Shoulders
Main Lift: Military Press: 1253, 1403, 1557
Accessory:
A1. Military Press: 10510/10/10/9/9
A2. Pull-ups: BW10/10/9/8/8
B1. HS Machine Shoulder Press: 9010, 10010, 11010, 1209, 1209
B2. DB Lateral Raise: 30s125
C1. Band Face Pull: 103
C2. DB Band Curl: 15s83
C3. Band Pullapart: 103
C4. Band Tri Ext: 20*3
C5. Jump rope: 5 both, 5 left, 5 right * 3 for 3 sets
Notes: left shoulder is jacked up…I can lift but it hurts at certain positions, slowly getting worse over the last 2 to 3 weeks…not sure if I should give it some rest or keep pushing
Notes:
-Was scheduled to be week III of cycle III, but I decided to switch this workout and the shoulder workout due to the pain in my left shoulder
-Switching to DBs because I have been using the straight bar for military and bench for ~3 months now and I think that is why the pain is flaring up
-Wanted to hit a max in DB and got a pr of 115s; will try to do the same thing on shoulders day with DB overhead press
-Will take a deload next week and then start cycle IV using the numbers I get this week
8.01.10: Shoulders
Main Lift: DB Shoulder Press: 60s3, 70s3, 75s3, 80s3, 85s3, 90s3…then 65s13
Accessory:
A1. Nautilius Shoulder Press: 11010, 12010, 13010, 14010, 1509
A2. DB Laterals: 30s14, 35s12, 40s123
B1. Band Face Pull: 3 sets of 12
B2. Band Pull Aparts: 3 sets of 12
C1. Pull-Ups: 13/9/8
C2. Blast Strap Push-Ups: 18/14/10
Notes:
-Going to use 95s as my max for 5/3/1…tried to do 95s and couldn’t get them off my shoulder…found out I had 1 95 and 1 100 DB and I could have got more than 3 with 90s
8.02.10: Back
Main Lift: Rack Dead: 4053, 4553, 50020
Accessory:
A. Pull-Up FSR: BW3, plus153, plus253, plus353, plus453, plus553, plus703, plus 803, plus903, plus 1003, plus 1152…plus4510
B1. Strict Cable Row: 140105
B2. Cable Tri Pushdown: 904
Notes:
-Surprised with 50020–thought 47515 was good last week
-Haven’t ramped up weighted pull-ups in a while, wasn’t sure where I would be…tried to stay strict on them…will move up in bigger increments next time
-Shoulder is starting to feel better, I’ll try to incorporate some stuff this deload week to help it
-Been weighing in ~203 recently
8.04.10: Hamstrings Cycle III Week IV (Deload)
Main Lift: Back Squat: 1355, 1655, 1855, 2055, 2253, 2453, 2653
Accessory:
A. Cosgrove BW Complex: 20r squats, 8r jump squats, 7r iso squats – 4 sets (2,1,1)
B. Seated Calves: 9018
C. Leg Press: 4 plates20/18/17
D. Calves in leg sled: 3 plates17
E. Donkey Calves: 130*20
8.05.10: Chest Cycle III Week IV (Deload)
Main Lift: DB Incline Press: 40s5, 50s5, 60s*5
Accessory
A. FIRE Complex: Pull-ups, suspended push-ups, DB Swings: 10r, 9r, 8r, … 1r (55 reps total)
B. BW Complex: Pull-ups, dips, band pull apart: 8/8/8/7/7/7 (45 reps total)
Nikki: thanks for checking in…there’s some impressive work in your log too!
8.06.10: Quads
Main Lift: Leg Press FSR: worked up to 9 plates * 3, 9 plates 25s1, 9 plates 35s1
Accessory:
-BW Complex: 5 rounds of 20 alt. lunges, 20 alt. step-ups, 10 alt. jump split squats
-Calves: seated, donkey, and in leg sled
Notes: will use 900*.9=810=8 plates as my working max next cycle (in place of deads)
8.07.10: Shoulders
Main Lift: DB Overhead: 45s5, 55s5, 65s5
Accessory:
A1. Dead Stop (pins) Triceps Extension: 655, 755, 855, 955, 1055, 1155, 1255, 1352…9514
A2. Wide EZ bar Curl: 755, 855, 955, 1055, 1155, 1255, 1354…9514
A3. Blue Band Face Pull: 107
B1. Machine Triceps Extension: 905, 1005, 1105, 1205, 1305
B2. Machine Biceps Curl: 905, 1005, 1105, 1205, 1304
B3. Blue Band Pull Apart: 154
C1. Blue Band
8.11.10: Hamstrings cycle IV week I
Main Lift: Box Squat: 2755, 3055, 34518
Accessory:
a1. box squat: 255105
a2. jump squat: plus 2555
b1. hack squat: 3 plates/side105
b2. donkey calves: 200104
c1. leg curl: 175102
c2. standing calves: 2030*2
Notes:
-met philip, a former asu football player and westside powerlifter, and he’ll be checking out my form on the big three over the next week…really nice guy
