2/19/13
167.4 BW
W1D1S2 (Exercise Selection 2, aka the rotation of main exercises i came up with)
Low Day
At home
BENCH
-CG Bench (5rm)
45x8
95x8
135x5
165x3
185x4 -+wraps +1 rep PR
135x17 -+wraps not to failure
-Seated Pin Press (3x6-8)
45x8
95x8
–work–
115x8
120x8
125x7
-DB Bench
25x20
–work–
(55x20)x2
-6- Way Raises
–work–
(5x10)x3 - jesus
-BTH Lat Pulldowns
50x20
–work–
(80x30)x2
-EZ Bar Curls SS Banded EZ Extnesions
25x30 25+minix30
–work–
(45x30)x2 (45+minix30)x2
2/21/13
168.8 BW
W1D2S2
Low Day
At Home
RE DEAD
-2" Deficit Deadlift (12RM)
135x12
185x8
225x5
275x5
315x12 -+belt +7rep PR
-Sumo Deadlifts (3x6-8)
225x8
–work–
280x8
290x8
300x8
-Hammy Curls
–work–
Average+minix50
-Leg Extensions
50x20
–work–
(95x30)x2
-D-Handle Lat Pulldowns
–work–
(Doubled Light+Microx30)x2
-Pulldown Abs
–work–
(Average+lightx30)x2
Good day
Ended the season 13-12… upset with how i did today… First workout as a strength only athlete tomorrow
2/24/13
167.8 BW
W1D3S2
Low Day
At home
RE BENCH
-Floor Press (thumbs out grip) (12rm)
45x12
95x8
135x8
155x5
170x12 -+wraps. not to failure wasnt sure what # to use at all
-2 Board Press (thumbs out grip) (3x6-8)
95x8
135x8
–work–
165x8 -+wraps
175x8 -+wraps
185x8 -+wraps +4 rep PR
-DB Front Raise
–work–
(25x15)x3
-Band Pushdowns
Averagex20
–work–
(Average+microx50)
-DB Curls
15x15
–work–
(25x15)x3
-Underhand Lat PUlldowns
50x15
–work–
(100x15)x3
-Knee Raises
–work–
BWx50 total
Squats tmrw
2/25/13
167.4 BW
W1D4S2
Low Day (not trying to go crazy and balloon up, my diet has stayed basically the same as it was except chicken in the am is replaced with 4 eggs, theres 40g oats at lunch instead of 32g PB, a lot of carbs around training, m&ms, applesauce, all that good shit, dinner with family mostly meat and small portion of carbs and then some protein and usually a pb&j before bed)
At home
SQUAT
-12" Box Squat (5rm)
45x8
95x8
135x5
185x5
225x3 -+wraps
255x7 -+belt +wraps +5 rep PR at this #. Thought i would hit 255x5 as my 5rm but went on after this
265x5 -+belt +wraps -+4 rep PR at this #. Deffinetely happy with these PRs
-SSB Squat (3x6-8)
80x8
130x8
–work–
170x8 -+wraps
180x8 -+wraps
190x8 -+wraps. Hell, I hate this damn bar
-Band Hammy Curls
–work–
Average+minix50
-Shrugs
135x15
–work–
(175x15)x3
-Facepulls
–work–
Averagex50
-Pulldown Abs
–work–
(Average+lightx30)x2
Good shit today, cardio tomorrow, bench wednesday
2/26/13
168.4 BW
-Prowler with #90lbs
-5 sets Drags x20 steps
-5 sets chest pushes x10 reps
-5 sets Long stride pushes x10 reps
Bench tomorrow
2/27/13
170.0 BW
W2D1S2
At home
BENCH
-CG Bench (3rm)
45x8
95x8
135x5
165x3
195x3 -+wraps +10lb -1 rep PR
-Seated Pin Press (3x6-8)
95x8
–work–
115x8
125x8
135x6
-DB Bench
25x15
–work–
(60x12)x3
-BB Extensions
45x15
–work–
(65x15)x3 - new to these… hard… gotta work on them
-6-way Raises
–work–
(5x10)x3
-BTH Lat Pulldown
50x15
–work–
(100x15)x3
-EZ Bar Curls
–work–
(45x15)x3 - was gonna do 65 but by now so beat
Good day. did what I set out to do in my mind for cg bench and pin press
Dropping the cube method soon?
[quote]jtownlax wrote:
Dropping the cube method soon?[/quote]
already gone
3/1/13
170.4 BW
W2D2S2
At home
RE DEAD
-2" Deficit Deadlift (10RM)
135x12
205x8
245x5
295x3
335x6 -+belt +3 rep PR> Supposed to be for 10 and probly couldve gotten it if i didnt get a hammy cramp from hell at rep 6
-Sumo Deadlifts (3x6-8)
225x8
–work–
295x8
305x8
315x8
-Hammy Curls
–work–
(Average+minix50)
-Leg Extensions
50x15
–work–
(100x15)x3
-D-Handle Lat Pulldowns
Doubled Lightx15
–work–
(Doubled Light+minix15)x2
(Doubled Lightx20)x1
-Pulldown Abs
–work–
(Average+lightx30)x2
3/2/13
169.4 BW
W2D3S2
At Home
RE BENCH
-Floor Press (thumbs out grip) (10rm)
45x12
95x8
135x8
165x5
185x10 -+wraps +15lb -2 rep PR
190x7 -going for 8 next
-2 Board Press (thumbs out grip)(3x6-8)
95x8
135x8
–work–
175x8
185x8
195x6 - all +wraps PR
-DB Front Raise
–work–
(25x15)x3
-BB Extensions
45x15
–work–
(70x15)x3
-DB CUrls
15x15
–work–
30x15
(25x15)x2
-Underhand LAt Pulldowns
50x15
–work–
(100x15)x3
-Knee Riases
–work–
BWx50 total
3/3/13
171.4 BW
-Walking @3.5 mph on 3% incline for 20 minutes
SQUAT TOMORRRROWWWWW
[quote]PlainPat wrote:
-Walking @3.5 mph on 3% incline for 20 minutes
[/quote]
FUCK YEAH
[quote]spar4tee wrote:
[quote]PlainPat wrote:
-Walking @3.5 mph on 3% incline for 20 minutes
[/quote]
FUCK YEAH[/quote]
dont be jellin le shredz
3/4/13
171.4 BW
W2D4S2
At home
SQUAT
-12" Box Squat (3rm)
45x8
95x8
135x5
185x3
225x1
255x1 -+wraps
285x3 -+wraps +belt +20lb -2 rep PR. Also +2 rep ALL TIME PR for any squat
290x2 -+belt +wraps +20lb -3 rep PR also +5lb +1 rep PR on any squat old best was 285x1
-SSB Squat (3x6-8)
80x8
130x6
–work–
180x8
190x8
200x6 -+wraps on all sets
-Band Hammy curls
–work–
Average+minix50
-Shrugs
135x15
–work–
(180x15)x3
-Facepulls
–wwork–
Averagex50
-Pulldown Abs
–work–
(Average+lightx30)x2
Awesome day. cant wait to bench wednesday. I look forward to every workout soooo much now i hate off days i know theyre necessary but i just have this monster in me wanting to go smash weights every second of everyday now for some reason
aren’t you supposed to bench on mondays?
[quote]budreiser wrote:
aren’t you supposed to bench on mondays?[/quote]
nope right now its:
M - Skwatz
W - Bench
F- RE Deads
S- RE Bench
nah man, it’s national bench day.
[quote]budreiser wrote:
nah man, it’s national bench day.[/quote]
Shit I think im gonna go jump out the window now then
3/5/12
171.4 BW
20 mins cardio you know the deal