T-bar row (don’t count the bar for the weight)
135 x8
180 2x8
205 x8
neutral grip pulldowns
200 x8
210 x8
220 x6,7
barbell row
185 x8
185 3x6
Chinups- As many as possible
12,8,6,6
Straight bar, straight arm pulldowns
75 3x8
Preacher curl
70 3x15
Supine, standing DB curls
30’s 2x15
Where do lift at ?
the underground fitness center on UK’s campus, where do you train?
SHOULDERS, SOME CHEST & TRAPS, AND TRICEPS… 2.12.10
Barbell shoulder press
135x10
185x8
220 5,4
215 5
210 5
DB shoulder press
80’s 8,8,8
80’s 7
Cable upward chest flies
90 each pulley x 12, 10, 10, 8
DB lateral raises
35’s 3x10
Upright rows (ez curl bar)
100 2x10
110 1x8
nick tuminello’s, or however you spell it, reverse skullcrushers from a bench
x 12, 8,6,6
BW dips
x 20, 22, 20
2.15.10
deads, back, and biceps
deadlift- double OH grip
135x10
225x8*
315x4*
405x2
465-
1x2
1x3
1x1- knew i would hit a plateau eventually
455x3
405x4- no belt
pullups
6
5
4
4
chinups- 8
DB row- 95lbs DB with 40lbs chains
3x6
1x4
chinups
4x8
saw dave tate do these and i have the same pain when holding a straight barbell. they tear me up so they must be helping
standing supinated DB curls
30’s 1x15
35’s 3x12
standing EZ bar curl
110 1x6
2.16.2010- chest, triceps, shoulders
flat bench
135x15
185x12
225x8
275x6
315 5,4,3,3
225 x16 for kicks
DB incline
95’s 2x6
95’s plus 5lb mini-chains 2x6—> really hard to hold, will post pics later
95’s 1x6
Giant set with three exercises in succession, rest for 1 1/2 minutes in between sets
Cable side raises
50x8
55x8
60x8
EZ curl bar front raises
70 3x8
Face pulls with rope
100 3x12
Downward cable flies
110 each 3x10
120 each 1x7
RV skullcrushers 10, 8
Dips 20,20,20
jogged a mile
check out my blog for some pics of my makeshift dumbbells www.AccelerateYourself.blogspot.com , let me know what you think
dynamic warmup
over/unders
cossacks
squat jumps
back squat
135 x12
185 x10
225 x10
275 x6
315 x5
365 3x5
walking lunges
135 x6 each
185 2x6 each
Front squat- switched walking lunges and front squat FOR TODAY… terrible idea
225 x3
185 x6
205 2x6
machine Leg curls
155 3x8
[quote]sinnott wrote:
the underground fitness center on UK’s campus, where do you train?[/quote]
some at LAC and some at Fords
we will have to get a session in some time
Back and biceps- 2/18/10
foam rolled my back… front squats and lunges yesterday with no belt rocked my core
T-BAR ROW- don’t count the bar as weight, just add up weight on one end. love landmines
90 1x15
135 1x12
180 1x8
205 2x8
225 1x15… just going for 8 but got pissed. shows me i need to push myself harder during my other sets. I am capable of more
NEUTRAL GRIP PULLDOWNS
225 1x6
230 1x6
235 2x6
235 1x7
BARBELL ROW
185 2x6
185 1x8
205 1x6
CHINUPS- as many as possible
12, 8, 8, 7
STRAIGHT BAR, STRAIGHT ARM pulldowns
75 4x8
decline situps with 6lbs ball held overhead
1x15
1x20
bicep crap
preacher curl
90 8,10,10
Supine DB curls
35’s 1x12
40’s 1x10
shoulders, chest, and some triceps
complete bullshit workout… worst one i have had in a long time… tried to set up with a couple of training partners and people came late and i had to stop early because one of my clients showed up… anyways…
barbell shoulder press
135x15
185x8
220x5
235x3
240x1
235x3
DECLINE narrow grip- hadn’t done incline in three or four years and this workout reminded me why i don’t like it
135x10
225x8
275x4
295x4
315x2 forces reps… got to about my sticking point and completely lost push and the weight just drops to my chest… lack of shoulder flexibility??? o well, back down in weight
295x4
225x20 for fun
yea… thats it. client showed up so went to make $$$
good R&R over weekend, started week off strong
2.22.10 deads and back
deadlift-* the four bumper plates i use are 44lbs instead of 45 bc they are only 20kgs so i have depicted actual weight
131x10- dub oh grip
221x8- dub oh grip
315x4- alt grip
405x2- alt grip
465 2x3, 1x1- had nothin left… rep pr though! used chalk and belt with alternate grip
405x3 and on last rep help it at top for about 20 seconds
pullups
shoot’n for 5x6, but got
2x6, 2x4, and one set of 7 chinups
DB row
used the 95lb dumbbell with 2 20lb chains so 135lbs at the top for you math majors
4x6
took a chain off (so 115lbs) and got ten on my right hand side and 8 with my left… weak sauce
chinups
2x8
chinup grip pulldowns
235x8
240x8
standing supine only grip DB curls
35’s 3x12
ez curl bar with a 45 on each side
2x8
chinups supersetted with foam rolling the back
2x8
finished the workout drenched… have to deadlift in sweats and the gym was packed… good to have an audience though
talk at ya tomorrow… chest and tri’s with some shoulders on top
Cardio session 2.23.10
5 minute jog at 6mph
snatch 135 3x3
clean 155 3x5
Stupid combo 4 times through
suicides
10 yards down- 10 yards back- 20 yards down- 10 yards back
burpees x8
chest, triceps, and some shoulders
2.23.10
flat barbell bench- will go back to BB incline after strength competition next tuesday night that my gym is hosting
135x15
225x8
275x4
315 5,4,4,2
last week i got 5,4,3,3 so i moved a rep… not terrible but not +1 rep either
DB incline
100’s 2x10
105’s 1x8
110’s 1x7
110’s 1x4
straight arm front raises
70 4x8
side cable raises
50 2x10
60 2x6
dave tate’s tricep ladder on smith machine
4 levels 8 reps each, 2 times through
dips
3x20
Legs 2.24.10
back squat
135x12
225x8
275 2x8
315x4
365 3x5, 1x6—> move’n on up next week
front squat
225 6,6,5,4
leg ext
210 3x12
Leg curl 155
4x10
i’ll be at the arnold both friday and saturday… give me a shout if any one on here is going
2.24.10 back and biceps
tbar row- don’t count the bar in the weight
90x12
135x12
180x10
225 2x6, 1x8
got some piss and vinegar in me on last set
250x6
neutral grip pulldowns
235x6
240x6
250 3x6
machine high row
150x10
175 2x8, 1x6
chinups- as many as possible
14, 10, 7, 7
preacher curls
1x8 with 85
2x8 with 105
db curls-keep supine grip
40’s 2x12
2.26.10
barbell shoulder press
135x12
185x8
225 6,6,5,4,3—> where did that come from??? i’ll take it
135x20
giant set 4x through with these three exercises
DB lateral raises
30x12
35’s 3x10
standing Calf raise machine
4x15
hyperextensions
26lbs Kettle bellx20
54lbs kb 3x12
seated upward cable flies
90’s 4x10
stupid barbell shoulder press burnout
135x 23, 12, 13
obviously i took a longer rest period between sets 2 and 3
chest, some tri’s and shoulders
3.3.10
barbell flat bench
135x15
22512
2758
3155
3254
3352
3153
DB incline
110’s 1x8,3x6
120’s 1x4
cable lateral raises
60 4x8
straight bar pressdowns
140 on an easy cable 4x12
160x12
chest feels good