11-11
GPP
Sled Dragging
Pull throughs 2 trips
standard 4 trips(two uphill)
11-12
ME Squat and dead
Good mornings off of pins(deep)
45x10x2
135x5
165x5
200x3
225x3
255x3
285x3
315x3
345x1(PR)
365x1(PR)
Rack pulls
135x5
225x5
275x3
315x1x3
Pull throughs
70x15x3
dimel deads
225x15
275x10
Cable crunches
100x10x3
Side Bends
100x15x3
365 pushed me to the absolute limit today. I always have a problem feeling bad this time of year. I am not sure what it is, but I have to fight to keep healthy. Anyway, I got it done and took a few PRs. God Bless.
In faith,
Shane
11-13
Extra workout:
A1:Pull through
A2:Standing cable curls
A3:Dumbell Row
Repeated four times with little or no rest.
In faith,
Shane
10-14
DE BENCH
Bench(3 grips)
165x3x10
Overhead dumbell extensions
40x10
100x8x3
Dumbell rows
100x15x3
Pushdowns
3x15
Notes:
God Bless
In faith,
Shane
Laterals
3x10
bent over laterals
3x10
11-17
GPP
water running 13 minutes
In faith,
Shane
11-18
ME BENCH
Carpet Press
45x15
95x5
135x5
165x5
190x5
225x3
255x3
275x1
300x1
315x1
345x1
275x6
Barbell Row
135x10
190x5
225x5
255x5
275x5
300x5
JM Press
135x10
190x10
225x10
One armed extensions
35x8
40x8
50x5
A1: cuban press
A2: plate raises
A3: Bent over laterals
Went through three times without rest
Notes:
This day sucked. I have everything ass backwards this week. Todays benching was awful. Every set 275 and up hit the uprights, I was shaking like hell, and every rep with 275 on my back up set hit the upright. I am going to go slam my face in my desk. All right, I am over it. God Bless
In faith,
Shane
11-19-03
Me squat and dead
Bench Squats
135x10
195x5
225x3
255x3
285x3
315x3
345x3
375x2
405x2
435x1(PR)
455x1(PR)
475xmiss
Racks Pulls
135x10
190x5
225x5
275x3
315x3
365x3
405x3(PR)
Pull throughs
70x15x3
Side Bends
100x15x3
Standing Cable Curls
60x30
70x30
80x30x2
Notes:
455 is now my new PR with bench squats. My next squat workout I will hit 495. All this after less than two months of training, I am very pleased with the progress. I want to start competeing soon.
In faith,
Shane
congrats on the pr it has been fun watching you get stronger…big martin
11-21
DE BENCH
Bench Press
45x20
95x20
135x5
165x3x9
Lockouts
worked up to 315 for four reps, but it was to easy. I workout at an anal gym, which I am leaving by the way, where I cannot screw with the equipment too much. Well, this movement was only about 3-5 inches, so I shut it down.
Barbell Row:
45x10
135x10
195x10
225x5
255x5
280x5
Tricep Extensions
100x8x3
I pulled a muscle in my tricep or something, so I shut the workout down early. It hurt to hold my arm up to drive on the way home, so I think that I made a good decision. God Bless,
In faith,
Shane
11-24
ME Bench
45x20
95x10
135x5
165x5
185x3
225x3
255x3
added carpet
275x3
315x1
345xmiss(reinjured arm)
275x5
Barbell Row
135x10
185x10
225x10
Tricep extension
25x10
35x8
50x5
Arm was hurting so bad that I only did a few more small exercises then quit
Notes:
Injured my left forearm. So, I need sometime to recover. God Bless.
In faith,
Shane
11-23
Forgot to post this
DE Squats
45x20
135x10
165x3
185x3
225x3
255x3
275x3x10
Pull throughs
70x15x3
supersetted w/
Standing Cable crunches
70x25x3
Zercher squats
135x10
185x6
225x6x3 Only got four on the last set because I injured my left forearm.
Side Bends
100x15x2
Quit the last set because I could barely hold onto the dumbell with my left hand even with a strap
Notes:
I hurt myself on the squats and I tried to work through the pain and probably shouldnt have. Live and learn. God Bless.
In faith,
Shane