6/18/13 Legs/calves
Lying ham curls: 4 sets of 8 12 partials, 100lb
Smith squats: (plate weight) 8x270, 6x290, 8x280, 6x300
Leg extensions: (ascending sets…ouch!) 10/10/10 w/ 30/60/90, 10/10/10 w/ 60/90/120, 8/8/8 w/ 90/120/150, 6/6/6 w/ 120/150/180
Leg press: 4x30x6pps, continuous reps
HS hack machine stiff-legs: 4x20x5pps
HS hack machine standing calf-raises: 4x15x5pps
Seated calf raise: 4x12x1pps
6/19/13 Chest/delts/abs
HS incline against monster mini-bands: (plate weight) 12x1pps, 9x1pps+25s, 6x2pps, 3x2pps+25s
BB Incline: 5 ramping sets of 6@ 185, 205, 225, 235, 245
DB bench: 15, 15, 12 w/ 70s
Hi to lo cable flyes, big focus on stretch and squeeze: 2x15
leaning 1-arm db lateral raises: 4x15x20s, 45 sec rest between
pec dec rear delt flye: 3x35 (tough! last 10-15 or so of last set were more or less partials)
Seated smith shoulder press: 8x185, 7x185 (failure)
pulldown crunches: 4x25
ab wheel rollouts: 4x10, 30 sec rest…these were slow eccentric and constant tension
6/24/13 Chest/calves
HS Incline press: ramped sets of 6 two plates at a time until I hit full stack
Decline BB press: 3x8x225
machine flyes: 2x12, then 12+8+8 drop set
DB press and twist: 4x10x60s
Superset: Pec minor dips+push-ups: 3 sets of 20 each
standing calf raise…slow: 4x15
seated calf raise…slow: 4x18
6/25/13 Back/abs
Meadows rows on HS deadlift machine: 4x8x180ish
Bent over smith rows: 4x10x2pps
Straight arm pulldowns: 4x12
WG lat pulldown: ramping 15, 12, 9, 6
Chest supported machine rows, high elbows: 4x12
Lo to hi rope face pulls: 4x15
ab crunch machine: 3x25, fuck these hurt!
V-bar crunches thingy? (lower abs): 4x25
6/26/13 Legs
lying ham curls: 20, 15, 10+30 partials
seated ham curls: 20, 15, 10+10+10 drop set
leg extensions: 20, 15, 12, 10, 8+12 partials
leg press: 50x6pps, 40x7pps, 30x8pps, 20x9pps, 20x10pps
superset
hack squat: 2x12x2pps, 12x2.5pps, 12x3pps
DB stiff-legs: 4x12x100s
[quote]jskrabac wrote:
leg press: 50x6pps, 40x7pps, 30x8pps, 20x9pps, 20x10pps
[/quote]
Dang. A set of 20 with 20 plates on the leg press?
[quote]csulli wrote:
[quote]jskrabac wrote:
leg press: 50x6pps, 40x7pps, 30x8pps, 20x9pps, 20x10pps
[/quote]
Dang. A set of 20 with 20 plates on the leg press?[/quote]
Yea. I’m training at a cheap gym just for a week while I’m living with my parents before I move into my new place downtown. Lot of variation based on the sleds, and this one just felt really light.
6/27/13 Delts/arms/abs/calves
strict DB lateral raises: 4x10
bent-over rear delt rows: 4x10, top weight 75
DB seated press: 8x50, 8x60, 2x8x70
machine lateral raises: 2x20, 30, 40
rear delt machine flyes: 4x20
straight bar pressdowns: 4x15
standing BB curls: 4x15
dip machine: 3x12, then 12/12/12 drop set
preacher curl machine: 3x12, then 12/12/12 drop
machine overhead extensions: 2x20
reverse DB curls: 2x20
superset: 8 rounds of 15 reps each, only rest was walking back and forth
standing calf raises
machine ab crunches
6/29/13 chest/cardio
*went with some pure pump work tonight
DB bench press: 6x12, 45 sec rest
pec dec: 6x15, 30 sec rest
Incline HS press: 6x8, 1 min rest
stretch push-ups: 6x12, 45 sec rest
Stairmaster: 10 min of intervals
6/30/13 back/abs
V-grip cable rows: ramping 15, 12, 10, 8
WG pull-ups w/ full ROM and 3 sec negatives: 4x6
DB rows: 4x25x100 (gym this week only goes up to 100 lbs)
DB pull-overs (lats):4x15x60
cable rows w/ rope: 4x10
HS shrugs: 4x20
machine ab crunches: 4x15
decline bench leg-raises: 4x15
7/1/13 legs/calves
Lying ham curls: 15, 12, 10, 8 8 8 drop followed by 25 partials w/ middle weight
Leg press: 4x20x10pps
smith split squats: 4x15x1pps
hack squats: ramping sets of 8 1/2 pps at a time up to 3 1/2 pps, then 6 6 6 drop w/ 4/3/2pps
BB stiff-leg RDLs: 4x15x225
superset
seated calf raise: 4x12
smith calf raise on aerobic step: 4x12