been sick all week, feeling better from an energy-standpoint today, but still got a bad respiratory cold. Great time for volume training. Ugh.
raw conventional DL
135x6
225x4
315x2
375x4,4,4
415x4 belt
sumo
375x4,4
one-leg RDL
85x10,10 each
calf raises
No machine
abs
elliptical
raw bench
275x4
245x4,4,4,4,4
incline DBs
60s x 10
80s x 10
90s x 10
DB rows
70s x 10
90s x 10,10,10
pullups
BWx12
BWx12
add chain x 12
curls
5 sets
internal/external rotation
1/1/2012
raw squats
355x5
325x5x5
GHR
BWx10
30x10,10,10
step ups holding weight
step back lunges with a chain
band abs, heavy - 25,25,25,25
1/2/2012
10 mile bicycle ride
going to Fiesta Bowl
1/3/2012
raw 3 board with reverse short light bands
315x5
345x5
375x5
385x5
375x5
military DB press
50s x 15
60s x 15
Oh how I love the New Years resolution crowd. Taking up space and no sense of gym etiquette. Just hurry up and quit, you’re going to anyway if the whole reason you joined is because January 1st passed.
raw conventional DL, no belt
405x3
405x3
raw sumo, no belt
405x3
405x3
445x3
445x3
one-leg DB RDL
90x10,10,10 each leg
plate-loaded shrug machine
230x15
360x15
500x15
500x15
500x15
standing calf raise machine
255x15
295x15
335x15
“no” machine
Thursday 1/5/2012
upper back
cardio
Saturday 1/7/2012
raw squats
380x4
340x4,4,4,4,4
GHR
BWx10
30x12
30x12
40x12
40x12
40x12
abs
raw bench, all reps paused
265x3
295x3
265x6
265x6
incline DBs
80s x 10
90s x 10
90s x 10
DB rows
curls
int/ext rotations
raw conventional DL, no belt
405x2
435x2
475x2
raw sumo DL
475x2
435x2
435x2
435x2
one-leg RDL, each leg
100x10
100x10
100x10
No machine
140x15
190x12
210x12
calf raise machine
255x15
315x15
355x15
plate-loaded shrug machine
180x15
360x15
450x15
540x15
540x15
abs
elliptical
1/13/2012
raw squats
405x3
365x3,3,3,3,3
1/14/2012
raw bench
275x2
315x1
2B 355x1
add old Katana
4B 425x2,2
3B 425x2,2
3B 455x2
incline DBs
80s x 10
90s x 10
rows
curls
1/17/2012
raw sumo DL
135x5
225x4
315x3
405x1
475x1
add Ace suit
475x1,1,1,1
515x1
RDL from 1st pin
405x3
add belt
455x3
505x3
525x3
yes/nos
calves
elliptical
1/21/2012
squats, ace briefs
600x2
560x2,2,2,2
GHR
abs
hiking
1/22/2012
reverse band floor press
365x3,3,3,3,3
incline DB press
80s x 10,10
90s x 10,10
rows
curls
int/ext rotations
1/24/2012
raw squats
335x3,3,3,3,3
RDL
365x3,3,3
calves
no machine
cardio
wide strict pulldowns
120x10
210x10
225x10
240x10
row machine
185x10
215x10
245x10
standing DB press
35s x 10
55s x 10
65s x 10
65s x 10
plate-loaded shrug machine
180x15
360x15
500x15
590x15
590x15
360x30
curls
finishing up a deload week
squats
145x6
235x4
325x3
add briefs
415x2
505x2
add ace suit, straps up to get used to it
555x1
575x1
600x1
625x1
GHR
BWx8
45x8
60x8
abs
climbed camelback mtn
shirt bench
all sets with 375 bar weight
1 chain per side, 4 board x 2
2 chain per side, 3 board x 2
3 chain per side, 3 board x 2
4 chain per side, 2 board x 2
5 chain per side, 2 board x 2
pullups
rows
curls
long walk
2/8/2012
DLs vs quad minis
275x3
295x2
315x2
335x2
355x1
No machine
hypers
abs
yoke bar parallel box squats
75x5
165x4
255x3
305x2
add briefs
365x2
365x2 - 40 lb chains
365x2 - 80 lb chains
365x2 - 120 lb chains
365x2 - 160 lb chains
365x2 - 200 lb chains
385x1 - 200 lb chains
405x1 - 200 lb chains
RDLs
405x3
455x3
add belt
475x3
495x3
GHR
BWx8
30x8
60x8
60x8
band abs - 4 sets of 25, blue, blue and purple, blue and green, blue and green
hike camelback mtn
raw bench
135x6
185x4
225x3
275x2
315x1
3B 365x1
add Rage X
4B 405x2 with 40lb chains
3B 405x2 with 80lb chains
2B 405x2 with 120lb chains
2B 405x2 with 160lb chains
2B 405x2 with 200lb chains
pullups
rows
curls
deadlifts in Ace suit
485x2
505x2
505x2
520x2
535x1
hypers
BWx10
50lb behind the head for 2 sets of 10
No machine - 3 sets
incline DB press
85s x 10
95s x 10
100s x 10
delt triad
3 sets with 20s
pressdowns
3 sets
shrug machine with hold at top of each rep
180x10
270x10
360x10
450x10
450x10
elliptical
2/16/2012
pulldowns
rows
reverse pec deck flyes
curls
elliptical
2/18/2012
yoke bar parallel box squats, Ace briefs
395x2 + 40lb chains
395x2 + 80lb chains
395x2 + 120lb chains
395x2 + 160lb chains
395x2 + 200lb chains
425x1 + 200lb chains
455x1 + 200lb chains - this one was rough
GHR
BWx8
40x8
60x8
70x8
abs
strong band x 25
strong + light x 25
strong + average x 25
strong + average x 25
hiked up south mountain with the dog
raw bench
45x10
95x6
135x5
185x4
225x3
275x2
315x1
2B 365x1
add old Katana
4B 415x2
4B 465x2
3B 480x2
2B 480x2
1B 495x2
1/2B 510x1
pulldowns
DB rows
curls