why are my workouts not posting!
7/19/2013
Morning Workout
bench press 175x5 195x3 215x3
Db bench press 5x12x50# each
Instead of rows I did a isolated chest press exercise that I saw in a video on here 5x8 for each movement and each arm
Afternoon Workout
Bench press with two boards 135x3 185x3 225x1
DB pistons 2x20x30#
Rolling Triceps 4x8x25#
Dips1x25
pushups 1x25
some corrective work
L-sit holds from rings 45seconds over a few sets
7/20/2013
Lacrosse Tournament
went 3-1 on the day (team we lost to had about 8-9 legit d1 players)
played in the first 3 games barely came off the field but the cramped so bad that I couldnt play in the fourth
Felt fast and athletic which was nice
7/21/2013
Squats 225x5 250x3 280x4 failed on the fifth
—> having sunburn on my shoulders and trying to do this proved more then mildly uncomfortable. Legs also are drained from the lacrosse tournament
Leg Press 5x15x225
Skipped leg curls because I destroyed my hamstrings enough yesterday
Calf Raises 5x15x70lbs
7/22/2013
5/3/1 deload
dynamic warmup
Strict press 5x60 5x75 5x90
dips 5x15
chinups 5x10
Concentrated barbell curls 5x8x60
GHD situps 5x20x25#
Afternoon
Box squat (lower box then usual) 275x2 315x1 365x1 405xf
4 rounds
Broad jumps x6 and reverse hypers x12
3rounds
Hamstring raises x8
Side crunch from ring x4 each
Sled pulls 2laps
7/23/2013
Dynamic warmup
Bench press for speed 10x3x155
DB pistons 2x20x35
Dips 2x5x80lbs 2x5x98lbs
5rounds
weighted pullupsx3 and ring L-sits
Sled pulls 3 plates on it, 2 laps
2laps each hand farmers walk single kb
7/25/2013
Speed box squats 10x2x225w/blackbands
4rds
reverse hyper x12
KB swings x10
4rds
Hamstring Bridges x10
Plank 30seconds
Sled pulls 2laps
5 or 6 (lost count) x20 ghd situps
3rds lsits 15second each
7/26/2013
Morning
Bench Press 95x5 115x5 135x5
DB bench press kept it really light 5x12x40
Lat Pull downs 5x10x100
afternoon
Dynamic Warmup
Floor press 185x5 205x1 225x 255xf 185x3x5
Pistons 2x20x35
Rolling tri’s 4x8x25 for 1 set and 35 for the other 3 sets
Rows 4x8x185
Pushups 40, 30, 20
did a bunch of core stuff
7/28/2013
Long ass day
Squats 115x5 145x5 175x5
Leg Press 5x15x225
Leg Curl 5x10x80lbs
5rds
Weighted seated calf raises x20
GHD situps x20
Went and played in a tournament had 3 games played well legs are shot to hell
7/29/2013
Strict Press 5x95 5x115 5x125
Dips 5x15
Pullups 2x10 1x7 1x4 1x5
Ab mat situps 4x25
afternoon
Good morning 135x3 185x3 225x3 275x1/f form didn’t look goo so I stopped at 1
Lunges with the bar 4x3 each leg @ 135
Reverse hyper 4x12
→ hamstring bridges 4x8
→ obliek hold from rings.
7/30/2013
Bench press 6x3x185
DB pistons 2x20x35lbs
Dips 1x45 1x70 1x90 1x115 1x135 1x160 ** failed
Concentrated barbell curls 5x8x60
L sits 2x30seconds
4 rounds
25decline situps
8 rows (machine) 100lbs
8/1/2013
Morning
Deadlifts 3x235 3x265 3x305
Back Extensions 5x15
Hanging Leg Raises 5x15
Lat Pull down 5x10x100lbs
Afternoon
Box Squats 12x2x185 w/ black bands
6rds reverse hyper x12 and heavy kb swings x10
4rds hamstring bridges x8 and side obleik hold
8/2/2013
Bench Press 5x155 5x175 5x200
DB bench press 5x12x50
Preacher Curls 5x8x50lbs
Afternoon
2board bench press 135x6 185x3 225x1 275x1 FAILED
incline DB pistons 2x15x20
weighted dips 4x4x87lbs
100 pullups raced my friend, and won
8/4/2013
Squats 205x5 235x5 265x5
Leg press 5x135x15
Leg Curl 5x12x95
8/5/2013
Morning
Strict Press 105x3 120x3 135x3
felt sick and overall crappy so I stopped my workout went home and slept till the afternoon lift
Afternoon
Deadlifts (standing on metal 45’s so there is more depth) 225x3 275x1 315x1 365x1 405x f x f
Contest, jump from knees onto pads, went through all the pads on the small box (I was the winner)
Prowler pushes high bar 2 45’s each side, 2 laps
Partner carries, gym length 3 laps, partner was 220lbs
KB 1 arm farmers carry, 1.5 laps each side
GHD situps 4x25
Workout partner is a defensive end from a near by college, nice guy, strong and helps me push myself to beat him on all the weights despite him having 50lbs on me.
8/6/2013
Floor Press 12x3x115 for speed
Pushups 2x20
Single Arm DB bench Press for max reps @ 35lbs 1st round 50e 2nd round 25e
Bent Over Rows 6x3x155
Sled walks Holding in a loaded position 3laps
Waiter Walks 3laps each arm 12 or 16kg
8/8/2013
Morning
Deadlifts 250x3 285x3 320x3
Back extensions 5x15
Ghd sit-ups 4x25
Afternoon
Box squat ( lower then usual) 225 with black bands 8x2
6rds
Reverse hyperx12
Hamstring curls in ghd x8
3rds
Hamstring bridges 8eaxh
High bar prowler sprints
8/9/2013
workout felt awful from the start so i called it quits
8/11/2013
Squats 3x215 3x245 3x275 ** hit 6
Leg Press 5x15x225
Leg Curl 5x12x80lbs
8/12/2013
Strict Press 5x110 3x125 140x2
DIps 5x15
Pullups 2x10 3xtill failure or < ten
Afternoon
Box squat (9 pads down from 12 for the lower box now) 225x2 275x1 315x1 365x1 385x1 405x1, failed at this 3 weeks ago and hit it today
4rds
reverse hyper x12 and back extensions w/ 25lbs x8
Sled work
8/13/2013
Floor press 12x3 with 115 and chains
Pistons 75 and chains 2x20
Dips worked up to the 97lb kb with the 16kg kb and chains. Hit for a single twice
Sled work
Triceps extensions 1x100
8/14/2013
Speed squats 205 with black bands 10x2
4rds reverse haulers x12 and kb swingsx10
Sled work
So I leave for school on Weds, and today was my last heavy day.
8/15/2013
Bench Press 225x2 255x1 265xf
DB Pistons
Tricep work
took a few days off
like above said today was last heavy summer day
8/19/2013
Deadlift standing on 45s 225x3 275x1 315x1 365x1 felt good 405xFAILED got to just under knee height lost position didnt want to try it again and risk injury
Reverse hyper and hamstring pulls for 5 rounds
Sled Walks 15laps
Basically Since May I have added about 90lbs to my deadlift, 70-80 to my squat, 30lbs to my bench not a bad summer.
9/2/2013
Deadlift 225x3 275x4 315x1 365x1 405x1 425xf
4rds backextensionsx25 pullups x5
KB swings 4x10 80lbs
Speed workout