4.27.10
changing it up some, usually i do chest and triceps but did this instead
Lifted with danny amon
Warm-up
standing DB presses
40’s x12
65’s x12
Seated DB shoulder press
95’s
10,7,9,8—> stupid rep counts, i took a longer break between set 2&3
EZ curl bar front raise
80 2x8, 2x12
1-arm seated DB lateral raises
40 4x12’s each side
superset #1
facepulls
140 4x12
Machine shoulder press
varying weights 4x12
EZ curl skullcrushers + 12-15 close grip presses immediately after set
100 2x12
110 2x12
elbows feel good
tricep rope pushdown
120 2x12
140 1x12
messing around on dips
x15
a couple “why not?” sets of standing barbell shoulder press
135x 12,8
4.29.10
stretched…
jogged 1.84 miles
stretched
3x pushed and pulled 200lb sled 30 feet
stretched
full body workout tomorrow with chase karnes
4.30— full body workout with chase karnes
5/3/10- doing somehting different
upper body
chins
12,12,10,10,10
DB flat- so hype to workout forgot to warm up
95’sx 15,10
burnout
95’sx11
80’sx5
50’sx5
DB row
95 4x10
wide grip lat pulldown
200 5x8
barbell shrugs
135x12— overhand (OH)
225x10 OH
315x6 each… alternate grip both ways
275 2x8 OH
seated upward chest fly
80’s 4x12
giant set
cable lateral raise
50 3x12
db curls
40’sx 10
50’s 3x6
straight bar pushdown
120x 15
rope pushdown
140 2x12
120 x15
barbell curl
95 x12
115 x10
135 2x6
115x 8
1-arm t-bar row, supersetted AMAP chins after each set
50 2x10
75 2x10
85 x10
seated cable curl, leaning forward
50 4x12
shoot me
5/3
night cardio session
20 minutes on elliptical doing intervals
30 minutes on inclined treadmill
5.4.10
train INSANE or remain the same
duck unders and step overs mixed in with warmup sets
back squat
135 2x12
225x12
275x4
315x4
yea buddy 385x 5,4,2
315x 8,10—> manned up on the second set
225x15
good mornings- went low and focused on contracting
135 2x12
2x sled push with 5 45lbs plates and one 140lbs girl- pushed sled 30 feet each way with one… that’s right, one foot
superset
leg press
260x15
calf raise
180x15
legs were shot, dunzo
5.10.10
jogged 2.2 miles at 8am
stretched
underground freak strength program at 2pm
deadlifts
135x12
225x8
315x7
405x5
435x5 and hold for ten seconds at top
445x3 and hold for 5 seconds
435x3 and die
t-bar row
6 25’s x12
8 25’s x12,7
7 25’s x12
superset #1
1-arm cable
170 2x10
DB row
95 2x10
hamstring curl
150x10
137.5x 12,12 then burnout 75lbs for 10 then 3 force reps
hammys on fire
RDLS from 2 inch step
185x10
225x8,5
cable donkey kicks for fun
80x 10 each leg
5.12.10
flat bench- hadn’t touched this in 4 weeks… been doing barbell incline
135x10
225x8
275 for an easy 4
315x3… probably too high of a jump, but i was doing sets of 5 a month ago. o well, my incline went up at least
300x5
295x5
burnout
295x4
225x5
135x13
db incline
95’sx 8,9,7
1-arm
85x 8 on my right and 6 on my left- stupid dominant side
flat db fly- i hate flys
45’s 2x12
flat db bench to avoid another set of flys
70x12
pushups below parallel
-12 with 45# on back, 3 with bodyweight
-10 with 45#, 2 BW
-10 BW
weighted knee raises with 10 #s
3x12
decline crunch
2x15
decline crunch med ball (6lb) throws with the bearded monster for AMAP
i saw an ab cramp today… pretty cool stuff. probably not for the guy it happened to, but for every one else
date above is wrong, supposed to be 5/11
5/12- arm day
5/13
pretty boring stuff… cardio day
jogged 1.75 miles
elliptical for 20 minutes
will try to keep a better log… legs tomorrow
leg and vertical back day 5/14
lifted with: luke beggs, tyler brewer, jake beggs, andrew lewis
back squat
135x10
225x10
315x4
375x 6,4
355x7
burnout set
355x4
315x3
225x6
fell down
leg press (number of 45 # plates is per side)
7 plates x8
9 plates x7
10 plates x3
superset
pullups
6,9,6,9,7 +2 forced reps
barbell lunges
95 3x8
extra leg press
5 plates each side 2x10
adduction machine (shshshs)
90 3x12
superset 2
neutral grip pulldowns
200 x10,10,12 and burned out with 137.5
str8 pulldowns
110x12
130 2x12
finished with leg extension 125 2x12
36in box jumps x6 for kicks
saturday’s lift… 5/15
superset 1
seated barbell shoulder press
95x15
135x12
185x7
215x6
225x4
220x4 then 135x8
205x3 then 135x a lot
trap bar shrugs
175 2x12
265 x10,12
355x 8,8,6
superset 2
neutral grip db shoulder press
75’s x 6
70’s x 6,8
smith machine shrugs
225x15
315x12
225x15
superset 3
seated db lateral raises
30sx 12
35s 2x12
db shrugs
95s 3x12
superset 4
clean high pull
135 3x6
20lb chain front raises
3x10
dips
31,23
lifted with luke beggs, jake beggs, tyler brewer, & andrew lewis
5.17
deadlift
sumo- tried it out
135x10
225x8
315x8
405x3
back to traditional stance
425x3-no straps or belt, alternate grip
455x3- straps and belt, double oh grip
burnout
405x4-belt, alt grip
315x6- belt, alt grip
225x10- double oh grip
superset 1
hamstring curl
150 2x10
150x7 resist- have some one push down on legs on eccentris phase
112.5x8 resist
100 2x12
bent over row
135x10
185x10
225x9
245x6
burnout
225x6
185x8
135x11- grip fail
superset 2
db row
95 3x10
both 85’s at once x 7
stability ball 1-legged leg curl
reps per leg, per set= 12,10,10
superset 3
chinups
10,7,7
hyperextensions
+52.9 kettle bell behind my head x7, 10 body weight
+26.4 KB x 12, 7 bodyweight
+26.4 KB x 12, 5 bodyweight
lifted with luke beggs, jake beggs, tyler brewer, & andrew lewis
5.18
flat bench
135x12
185x12
225x8
275x6
305x3
295x4
285x6
burnout
295x3
285x2
225x3 with feet up
suck at life
db incline
95’s x10,6,4
burnout
90’s x4
60’s x4
superset 1
cable seated upward fly
80x8,8
70x10
barbell rollouts
12
add a 25lbs plate to my back 2x12
superset 2
weighted knee raises
10lbs
3x12
pushups
20
feet elevated 2x15
superset 3
calf raise machine
100 2x20
180 1x15
160 2x15
russian twists with 26.4lbs kettle bell
6,8,8
spent
HAHA, I guess you won’t be sticking with sumo like I am, eh? Don’t worry about the flat bench, though. It comes back pretty quick. You guys lifting early? I’d like to start lifting at 10 and I’d much rather do it over there…
we start anywhere from 11-1pm… gimmee a shout and i can tell you when each day. the more the better
5.20
arms
shut up
standing ez curl bar
65x 10
85x 10
105x 10,10,8
85x15
straight bar skullcrushers- weird… it hurt til the weight got heavy. figure that out
45x10
65x10
95x10
105x10
115x10
125x10
burnout set
115x10
close grip bench x17, no bounce off chest
superset 1
seated concentration curls- couldn’t tell you the last time i did these
30x 10,10, 12 each side then 9 each side… should probably go up next time
db hammer
50’s 2*10 each
40’s x6 each
superset 2
1-arm rope pushdown
75x 12,11
70x12 + 3 slow eccentric reps
reverse straight bar pushdown
110x15,12
100x12
superset 3
straight bar cable curl, 21’s (for those who live under a rock= 7 reps half up, 7 reps half down from top, then 7 full reps)
100
110
110
dips
27,26,21
behind the back barbell forarm curls
95x15
145x12
115x 15,15
6 sets of machine preacher curls to kill biceps. i want to be sore
on previous arm day i lifted with Luke beggs!
5.21
lifted with luke beggs
quad and back width
leg ext
87.5x 12
112.5x 12
150x 12
200x 12
leg press- narrow feet stance
5 plates each sidex 12
7’s x 12
8’s 2 x 12
burnout 8’s x12
4’s x 24
smith machine lunges
135 2x12 each
back squat- stupid idea for 4th exercise
135 x12
185x 12- started bending at the hip more than knees
225x7
death
superset 1
pullups
7,7,7,7,5
adduction
115 3x12
superset 2
wide grip underhand pulldowns
137.5 x 15
162.5 x 15
100 x15 to chest
back to back 137.5 x12, 112.5 x8
125x a lot
125x 14
str8 arm pulldown
100 2x12
5.22 last saturday
shoulders and traps
superset 1
db seated shoulder press
45’sx 13- standing warmup
60’s x 12- standing warmup
95’s x 8,7
90’s x 6,5
overhand barbell shrugs
225 x 12,12,12
burnout OH x 12, both alternate grips x 8
superset 2
smith behind the neck press- gives me a good stretch for shoulders, but would never do with free weight
135x 12
185 x7
175 3x8
trap bar shrugs
265 3x12
burnout 3x12 w/ 10 seconds between each set
giant set 1
seated db lateral raises
35’s 3x10
reverse db fly
20’s x 12
25’s 2x12
calf raise machine
120 x 12,15
160x 15
200x 15
superset 3
gravity shoulder press- basically a knock off of the total gym
12,8,12
25lb plate lateral raises x 12,10,12
lifted with luke beggs
5.27
took monday and tuesday off since i had my daughter two extra days… made for a nice deload week, even though it was unintentional
hit arms and chest
lifted with andrew lewis and luke beggs
bench
135x15
185x10
225x8
275x4-> felt easier then last week
working sets
300x 4,3
295x 4,3 then 225x3
going to lower the weight to 285ish and try for 6… my body doesn’t want to go over 4 reps… stupid chest
standing ez curl
70x 12
90x 12
120 x8
100 x7
90 x 12
supersetted downward cable flies
80x 12
100x 12,8,12,10
seated db incline
35’s 3x8
superset 2
reverse ez curl
80x 10,8,8
preacher
60x 10,8,8
warmup triceps
rope pushdown
80x25
100x20
overhead extension with ez curl bar
90x20
110x 10,13
superset
straight bar pushdowns
87.5x12
100x 10,10
bench dips
3x20 no extra weight
the real 5.27
back squat
narrow stance for all warmups
135x10
185x10
225x10
275x8
spread feet wider
315x 6,6,5 then 225x10
felt weak as crap
superset
bodyweight lunges
12 each leg, 12 each, 12 each, 24 each
RDLs
135x12
185 3x12
leg extension
150 3x15
leg curl
125x 14, 2x12