DE Lower
thursday 5-17-12
Speed Squat—10x1—365 chains
low foam box, 2 5/8" 1 3/4" per side and loose single ply bottoms
was feeling really sore in my low back so i cut reps to 1
Speed Pull—8x1—315 chains
same chains on both side
Low Box Squat—3s—135, 225, 315, 335
these were to a 10"box
Spread Eagle Sit Ups—3x8—BW 25
Hanging Leg Raise—2x5—BW
Was pressed for time today, so I just did the basics. More later
RE Back/Bis
friday 5-19-12
Underhand Bent Row—135x8/5, 225x5, 315x5, 365x3x5
Floor Rows—225x5, 315x3x5
Chest Support Row—1plx10, 2plx10, 3plx10, 4plx3x8
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—100x10/10, 200x3x10/8
BB Curls—barx10, 95x10, 135x4x6
Fat Gripz Preacher Curl—80x3x6, 50x12
inside grip
Fat Gripz Strict Hammer Curls----25sx3x8
more later
Just posting to add a little diversity to your log. Keep up the good work man.
DE Upper
sunday 5-20-12
Speed Bench—9x3—205 chains
2 5/8" chain per side, 3 different grips
CG 2 BD—135x8, 225x8, 315x3, 365x3
Seated Shoulder Machine Press—8s—50, 100, 150, 180
neutral grip
French Press—80x10, 100x3x10, 80x10
last set was to front of my face, like an incline JM
Tri Rope Pushdowns—3x10—70
even did the pull apart at the bottom
Pull Ups—3x5/5 @ BW
alternating wide grip overhand w/neutral grip
Super Set
DMB Lateral Raises—3x10—50s
Face Pulls—100 reps w/100lbs
High Pulls—135x10, 185x3x8
more later
ME lower (deload volume)
monday 5-21-12
Squat—5s—135, 225, 315, 405x3, added loose single ply bottoms 455x5, 495x5
Deficit Pulls—8s—135, 225, 315, 405
4" height, i thought that matching my PR of 455 would tire me too much from squats and a deeper pull
Ghetto GHR—3x8—green band
Kettle Bell Swing
Super Set
Oblique Twist----3x12(75lb)/8 per side w/light band
I trained at my old Golds Gym today and that caused the reason for the lack of volume and what I did, they just didn’t have equipment I wanted for accesory work. happy with the squats,more later
ME Upper
wednesday 5-23-12
Bench----135x8/5, 225x5/5, 315x1, added 3 Bd 365x5, 405x5 PR 2 reps
Comp Grip—225x20
Close Grip—225x16, 4 = 20
Incl DMB—3x10—80s
neutral grip = much harder
Seated Incline Row—3x10—225
like a face down rear delt fly but a row instead
Hammer Strength—1pl/sidex10, 2pl/sidex3x10
Leg Raises—3x5 @ BW
feet to bar, under control for once
had a great day. more later
DE Lower
thursday 5-24-12
Power Clean—135x3, 225x2, 275x1, 315x1, 335x0, 315x1
no belt
Box Jumps—quite a few
Rack Pulls—5s—135, 225, 315, 405, 495
at knee height
more later
ME Lower
tuesday 5-29-12
SSB Foam Box—3s—bar, 135, 185, 225, 275, 315, 365
counting bar as 45
RDLs—5s—135, 225, 315, 405, 495
GHR—3x8—BW 25
Front Squat—135x5, 225x5, 285x3x5
Back Extension
Super Set
Roman Chair Sit Ups—10/10, 10/10, 15/15 @ BW
felt great. Didn’t do back or DE Upper this weekend because a) I took out my stitches in my hand and the wound didn’t heal and it almost opened all the way back up and b) I went to the beach. Now B is not a real good reason but because of reason A and I just let it ride. more later
ME Upper
wednesday 5-30-12
Axel CG—3s—145, 185, 235, 275, 325, 345 PR 20lbs
Axel Floor Press—5s—145, 235, 325 PR Rep Tie with regular bar
Axel Wide Grip Incline—145x10, 195x10, 10, 8
was suppose to be a 3x10 but I was a little gassed
Cable Wide Grip Row—150x10, 220x4x10
Dips—BWx6, 25x6, 45x3x6
Ab Wheel—3x10 @ BW
great day today. more later
DE Lower
thursday 5-31-12
Speed Squat—12x2—300 light bands
loose single ply bottoms, to foam
Speed Deads—6x1—405 quaded minis
Good Mornings—5s—135, 225, 315, 365
Standing Leg Curl
Super Set
Quad Killers—3x10x80/3x10x120
Standing Calf Press—100x15, 200x15, 300x12, 400x10,10,10, 200x12
Ab Pulldown—3x10—100lbs
more later
RE Back/Bis
Friday 6-1-12
Floor Rows—135x8/5, 225x5, 275x5, 315x5, 335x3x3
Overhand Bent Rows—315x8, 365x3x6
Chest Support Row—1plx10, 2plx10, 3plx10, 4plx3x8
neutral grip
Rev Grip Lat Pulldown
Super Set
Wide Grip Lat Pulldown—3x10x210/3x8x210
BB Curls—barx10, 95x8, 135x3x6
Alternating Curls—3x10/arm w/25s
was holding 25s instead of dmbs, made it harder because weight is away from me
BB Curl—2x50—just the bar
got this idea from Derek Poundstone who says he just does this for 2 sets of 100 reps, I gotta start a little lower
more later
DE Upper
saturday 6-2-12
Speed Bench—9x3—185 mini bands
3 different grips used
Super Set
Pull Ups x3 after every set
JMs—5s—bar, 95, 135, 185, 225
Super Set
Chin Ups x3 after every set
Seated BB Military—5s—bar, 95, 135, 185
i always bring bar down to my shoulders never this bullshit stop it at eye and forehead level shit that everyone does
Super Set
Pull Ups x3 after every set
Incline French Press—80x10, 100x3x10
V Handle Pushdown—3x10—100lbs
DMB Lateral Raise—4x10—50s
Face Pulls—100 reps w/110lbs
Shrugs—135x10, 225x10, 315x10, 405x10, 495x10, 405x10, 315x10
forgot abs
more later
ME Lower
monday 6-4-12
SSB GMs—3s—bar, 95, 135, 185, 225, 275, 315
count bar as 45 = much easier
SSB Low Box SQ—5s—135, 225, 315
to foam
GHR—3x10 @ BW (285) 25lbs
Power Squat—1plx5, 2plx5, 3plx5, 4plx3x5
SSB GM
Super Set
Hanging Leg Raises—Wide Stancex135x5/3@BW, Closex135x5/3@BW, Midx135x5/3@BW
2 more sets of leg raises x3 reps a set
feeling good. more later
Conditioning
saturday 6-31-12
Parisi Warm Up (about 15 minutes)
Prowler Push—20 yards high handle/20 yards low handle = 1 set
did these for 5 sets with weight at 275
Prowler sucked. First time ever. I’ve decided I want to look into trying to play some form of football for an organization again so I will slowly start getting myself back into playing shape for either a TE or DE position. more later
ME Lower
sunday 7-1-12
Band Box Squat—up to 375x1 PR 10lbs
used blue bands and straight bar, parallel box
RDLs—3s—135, 225, 315, 405, 495, 515 PR 20lbs
GHR—10, 10, 8 @ BW 25
Front Squat—135x5, 225x5, 295x3x5
used a harness, don’t feel as much quad use but it saves shoulders
Sumo—3x8—225
Skipped Abs because after 3rd rep of ab wheel it felt like there was going to be a hernia in my groin
more later
Conditioning
monday 7-2-12
Parisi Warm Up
Sprints—5 seconds on/45 second rest
did this for 12 sets or 1 minute total running
I figured an average football play lasts 5 seconds and you have 45 to rest/huddle/get ready for next play. this was more brutal than my unconditioned self thought
more later
ME Upper
tuesday 7-3-12
Band Bench—95x3, 135x3, 185x3, 225x3, 275x1, 305x1, 315x1 PR 50lbs
used monster minis on these
Floor Press—3s—135, 225, 315, 365x3 PR 2 reps
pinky on ring
Wide Grip Incline—3x8—225
Cable Lat Row—4x10----240
straight bar
Dips—BW x5, 4x5xBW 45
BW = 280lbs
Hanging Leg Raises—16 total reps, feet touch bar above
more later
DE Lower
wednesday 7-4-12
Speed SQ—8x2—300 greens
single ply bottoms
Speed Pulls—6x1—455 2x monster minis
used jump stretch platform
GMs—3s—135, 225, 315
feeling tired and tweaked my lower back. took off early regardless cuz its the 4th.
DE Upper
friday 7-6-12
Speed Bench—9x3—185 2xmonster minis
3 different grips
Super Set
Fat Man Chins—9x5 @ BW = 282
JMs—8s—bar, 95, 135, 185
Seated BB Military—3s—bar 95, 135, 185, 225
Super Set
Pull Ups—8, 8, 6, 6
French Press—80x10, 120x3x10
Tri Pushdown—3x10—100lbs
straight bar
Lateral Raises—3x10—55s
Face Pulls—100 reps w/120bs
Shrugs—3x20—135
AB Pulldowns—3x5—130lbs
more later