wide pulldowns
70x15
100x15
120x10
140x10
160x10
180x6
200x6
220x6
Vbar cable row
100x10
140x10
190x10
220x10
260x5
db row pretty strict form
50x8
70x8
90x8
105x8
115x8
machine pull aparts
100x18
140x15
180x15
220x10
barbell rows
95x15
135x15
165x15
135x15
stretchers ss with pullover
30x10/50x20
50x10/50x20
65x12/no set
called it a day back ws feeling massive.
broke the no cardio cycle today, ran a lap around campus around 2 miles or so, it was pretty easy, lookoing foward to deads tomarrow. The plan is super set banded zerchers squats with speed pulls then finish with conventionals for reps, well see how this setup goes but i think i need to start working speed befor ei break the 495 barrier.
Banded Zercher Pin Squats- alot of tension here, probably upwards of 100-150 at the top
45x3
95x3
135x1
185x1
225x1
275x1
295x1
315x0- to exhausted
conventional pulls
135x1
225x1
315x1
365x1
405x1
435x1
455x1
475x1
495x1 video and massive pr cum shot
sumo speed pulls
225x1
315x10x1
pullups
bwx8,8,6,6 different grips and shit
abs and neck, ballin day i will say
just finished up another run around campus, legs are feeling real beat after all this, foam roll and sleep will be nice.
Bench Day or set records day?
45x15
95x3
135x3
185x1
235x1
275x1
295x1 +10
315x1 +30 and tied all time pr, went up real smooth actually a bit shocking
strict standing press
45x10
95x10
115x10
105x10,10
95x12
machine fly
130x15
170x15
210x10
150x15
250x5, 90x10 drop set
dips
bwx10
+45x8 +1 rep
+45x6
bwx12
overhead rope ext.
35x30
50x30
30x35
25x35
circuit with no rest between rounds
cable row/underhand ext/face pulls
100x15/35x20/50x15
100x15/35x20/65x15
100x15/35x20/50x15
what a week of lifting already
barbell curls
45x15
65x8
75x8
85x8
95x8
105x8
db curls
20’sxsome
30’sxsome
40’ssome
50’sxsome
cable curl
25x15
35x15
50x15
65x15
80x10
95x8
one arm preacher curl machine
25x10
45x8
35x8
25x12
spider curl
20x10
30x8,8
20x10
side laterals and rope curls and prone holds, easy day.
Damn man, congrats on the PR’s. Id say we are about even again… let the games begin!
[quote]BlackLabel wrote:
Damn man, congrats on the PR’s. Id say we are about even again… let the games begin![/quote]
my favorite part is that you had me on the squat and now neither of us can squat 
OLY squats
45x6
95x6
135x6
165x3
195x3
225x3
245x3
135x4x10
zercher box squats with foam
135x3
185x3
225x1
275x1
295x1
315x1
low rack pull against bands
135x3
225x3
315x3
365x3
415x5x1
rdl’s/neck harness
95x20/25x50
145x20/“”
“”/“”
solid workout in the basement happy thanksgiving everyone
fat bar bench against mad band resistance
20x3
70x3
110x2
130x2
150x2
170x2
dips
bwx4x15
barbell rows
95x15
135x10
165x10
185x2x10
165x2x15
135x2x15
barbell skull crusher ss with neutral chins
65x20/bwx5 - three super sets of this
situps ss with lat. raise
bwx20/25’sx10 - 5 super sets of this
neck harness and pullaparts blahhhhh
forgot to update yesterday: 11/29/10
conventional deads
135x10
225x2
315x1
365x1
405x1
add belt
455x1
505x1 +10
455x1
405x1
zercher pin squats with reverse bands
315x3
365x1
405x1
455x1
495x1
525x1
gm’s to pins
135x5
165x5
185x3x5
neutral chins ss with side bends
bwx10 70x15
bwx8,8 “” “”
solid workout, benching in a couple hours.
reverse band bench
45x15
95x1
135x1
185x1
225x1
275x1
add bands
315x1
365x1
405x1
425x1 +20 and ties my all time pr
405x1
cool down sets now bands
225x10
135x25
dips
bwx11x10, yeh we did 110 dips lol
pec dec
130x15
170x15
210x8
130x15
90x15
overhead rope ext.
25x20
35x20
50x20
35x30
circuit: Vbar ext./face pull/cable row
35x30/60x15/100x15
50x20/60x15/100x15
50x20/40x15/100x15
gonna try to get a run in later, did some neck harness and prone holds.
didnt really sleep at all last night but still went in for a training session
barbell curls - IN THE SQUAT RACK BITCHES!
45x15
65x8
85x6
105x6
125x6
80 degree db curl
20x10
30x10
40x6,6
one arm hammer strength preacher curl machine
25x10
35x10
40x10
two arms
90x10
70x15
reverse grip cable curls ss with one arm cable curl
25x12/15x8
35x12/“”
42,5x12/“”
30x12/10x10
side laterals ss with seated non alternating db curls
15’sx20/30’sx10- 5 super sets of this
hypers and side holds.
front squats
45x10
95x5
135x1
155x1
175x1
195x1
225x1
245x1 +10
oly back squat burnouts
135x10
145x3x10
split squats
25’sx8,8
bwx10
hack squats
90x4x15
leg ext.
100x4x15
leg curls
100x15
120x3x15
GHR’s
bwx3x12
heres a relaxed back shot, cant really figure out to how to flex it well without mirrors to see so it is what it is
right arm, i put up a left arm last time, i did measure them out to find out i broke 17 inches cold at 17 1/4 of an inch around so thats good progress so far. flame away at my roomate showin off the abzzzz
past two training sessions, we took a few days off feeling better now:
12/6/10
sumo deads
135x10
225x3
275x3
315x3
365x3
405x3
435x3
405x3
gm’s
45x10
95x10
115x10
135x10
95x10
pullups
wide gripx10,6
underhandx8
neutralx10, impressed by my ability to do 10 wide grip pullups now
side bends, hypers and shoulder shit.
12/7/10
bench
45x15
95x15
135x15
155x15
175x15
195x15
165x15 gonna push for 225x15 before going back to strength work.
db bench
30’sx20
40’sx3x20
pec dec
110x10
150x10
190x10
210x10
130x15
overhead rope ext.
30x50
42.5x40
50x20,20
overhand cable ext.
35x12
50x12
65x12
80x12
circuit- face pulls/neutral cable row/underhand ext.
(35x15/100x15/35x20)x3 rounds
hypers and neck
barbell curl
45x12
65x8
85x8
105x8
115x8
80 degree curl
10x10
20x10
30x10
35x10
30x10
cable straightbar curl
20x15
30x15
50x15
65x12
rope curl
35x15
30x3x15
side lateral ss with seated non alternating db curl
(15’sx20/30’sx10)x5
shoulder shit, abs and hypers
front sqaut loaded step ups
45x8 (reps per leg)
95x8
115x8
105x8
oly squats
45x3
135x3
185x3
225x1
255x1, back felt a little weird on this i think i need to work my core more but the squats themselves felt really good as far as form
135x10
stiff legged deadlift with db’s
30’sx10
40’sx10
50’sx2x10
leg ext drop sets
140x12/120x10/100x10/80x10/60x10
160x10/140x10/100x10/80x10/60x10
hamstring curl drop sets
160x10/100x10
140x10/100x10
120x10/100x10
db shrugs with a hold ss with nuetral chins
60’sx10/bwx6
70’sx10/bwx6
80’sx10/bwx6
90’sx10/bwx6
hypers
bwx3x15
Icing the back adn stretching just to make sure i dont let it go from a mild discomfort to a strain. I think im going to start adding squat movements into mondays now after deads, something safe on my back like front squats a box. Trianing is going so well lately, i really dont want to mess it up, so ill back off on the heavy shit but keep pushing on the accessories which are actually really helping my build and lifts.
reverse grip bench
45x10
95x10
135x10
155x10
175x10
195x10
225x1
245x1
side laterals
5’sx20
10’sx12
15’sx10
20’sx10
25’sx10
30’sx10
35’sx10
seated front raises
25’sx6x10, varying grips and tweaks from set to set
dips
bwx3x10
pushdown
3x30
1x20
facepull
3x30
hypers
bwx3x10