chest is still sore from last workout… great chest day, right?
back from 9/10
tbar row
1 plate x12
3 plates x12
4 plates x12
5 plates x 9,9
4 plates x 13
chinups
10,10,7,6,5
chest supported db row
65 x 12,12,12,12
supinated only db curl
25’s x 12
30’s x 12
35’s x 12
40’s x 10
hammer to supinated grip 45’s x 7
superset straight bar cable curl
80x 10,12,15
neuitral grip chinups— i was dead
3,3, 1 up and slow eccentric lower
first superset
box squat
135 x12
225 x 10,10
275 x1 then 6 regular
seated calf press
130 x20
150 x20
150 x25
150 x20
leg press
6 plates 3x20
second superset
glute ham raise
3x12, 1x9 all with bodyweight
leg extension
150x 12
175 3x12
60 ft sled push with a u-turn in the middle
90lbs x 4 trips
walk on a treadmill for 15 minutes at 2.5mph with 5% grade
legs are shot
glutamine and protein post workout, and a handful of almonds
9/14/10
warm-up
cable side raises
50 x10 each
30 x12 each
20 x12 each
seated barbell press
135 x 10
185 x7,10
205 x5
185 x5
first superset
seated db front raise
25’s 4x12 each
seated reverse db fly
20’s 4x12
dips
15,15,15
second superset
reverse tricep pushdown with a straight bar
50x 15,15,20
calf press
130 3x20
1-arm rope tricep pushdown
60 x15
80 x10
60 x10
15 minutes on the elliptical
9/15
first superset
pullups
10,10,9,7
pullover machine
155x 15,12
170x 12,12
second superset
neutral grip chinups
8,9,8,7
supinated only db incline curl
30’s x 8,8,7,6
third superset
strapped db row-----> definitely can tell which arm is stronger first number is right arm, second is left
130 x 13,10
x 10,10
x 10,7
straight bar cable curl
120 x12
110 x 12,12
four superset
straight bar chin up pulldown
200 3x12
decline crunch with 45lb plate held overhead
x 10,10,12
my client text me and asked if she could come in early to train, so i only had 45 minutes to get after it… i got it done with four intense supersets
last friday’s chest and some legs
1st superset
db flat
60 x12
95 x8
130 x5,3
100 x10,8
leg extension
75x20
125x15
150x20
200 2x10
2nd superset
downward cable fly
70 x 20,20,20,19
leg curl
125x 12,12,10
150x 8
last superset
machine shoulder press
125x 12
137.5x 12,7
seated calf
150 x25
170 x25
190 x20
yesterdays legs
ran a mile outside
leg press (plate # is per side)
4 x15
6x 12,12
7x 12
8x 10
9x 8
superset
leg extension
150x12
165x 12,15
GHR
holding a ten lb plate 2x10
bodyweight x12
today
flat barbell bench
135x 12
185x 10
225x 10
275x 6,6,3
225x 7
db incline
80’s x 8,10,7,8
first superset
downward cable fly
40’s 4x12
dips with 40lbs of chains
10,9,9,9
second superset
1-arm tricep rope pushdown
70 x15 each
60 x15 each
65 x13 each
weighted decline situps- held a 45lb plate overhead
10,12,12
last giant set
dip machine
200x 20,18,28,15
close hand position pushups
10,8,13,10
seated calf press
195 4x25
elliptical for 20 minutes
solid day
10.7.10
warm-up superset
machine shoulder press
50x20
75x15
125x12
db side laterals
25x15
30x12
35x10
one side at a time 40x8
db shoulder press
75’s x12
95’s x6,5,5
1st superset
cable side raises
40x12
35x 12,12,15
db reverse fly
25’s 4x12
2nd superset
gravity shoulder press (think total gym mixed with upside down shoulder press)
10,17,16
1-leg hamstring curls
62.5x 10,10,7
3rd superset
tricep rope pushdown
100x 15,15,15,12
machine dip
200 4x12
4th superset
pushups
2x20
tricep ladder (skullcrushers with BW off smith machine, a dave tate special)
12,10
10/11/10
10 minutes on elliptical
1st superset
leg extensions
150x15
175x15
200x15,15,12
decline situps
25lbs plate OH x 15
45lbs plate OH x 15,12,12,15
2nd superset
leg curl
150 x11,9
137.5 x 9
125x 9,9
4pt plank
5x 30 seconds
lunges EZ curl bar on back
110 2x8 steps each
10 minutes on treadmill at 10% grade 2.5mph
10/12/10
bb flat bench
135x15
185x12
225x10
275x6
265x4
245x5
drop set 225x9, then 135x13
my chest is getting weaker yet i feel bigger… boo
superset cable side raises and upward cable fly
cable side
40x12 each
45 2x12 each
50x 12 each
upward fly
70x10
70x9
75x8
80x6
superset downward cable fly and rope face pulls
fly
110x12
130x6
120 2x10
60 4x12
resisted eccentric chest press on machine
150lbs 4x6
alternated between wide and close grips
tricep rope pushdown
80 3x12
OH DB extension
95 2x10
dips
3x10
10/13
neutral grip pullups
BWx 15
rigged both cables to my ankles and had 20lbs on both strap
(light) x12
(heavy) x10,8
BWx11
DB pullovers
80x 10,12,12
DB row, no straps
110 x 10,10,8,7
chinup grip pulldown
205 x11,12
210 x 12,9
i supersetted seated calf press machine
170 4x25
alternating DB curls
45’s x8,10,7
straight bar curls
95 x 10, 3 eccentric reps, 8
chinups… my back was just about worthless by this point
3,6,5,5
just trying to get wide(r)
10/28/10
all supersets
weighted vest 37.6lbs chins
10,10,7,5
and seated calf machine
190x 20,25,25
210x25
chins
12,10,10,10
and standing calf
160x20,12
140x 12,12
pendlay rows
135 x 10,10,10,7
and bodyweight calf raise
4x25
unilateral cable row
100x 15 each
120x 12 each
150x 10 each,10 each
and standing supinated only db curls
35’s x 10, 10,10,7 each
straight bar cable curl
100 4x12
and db shrugs
85’s x16,12
80’s x15,12
rope hammer curl
60 4x12
10/29/10
db flat
65’sx15
90’sx 12
110’s x 10
115’s x 9,5
90’s x 8,10— longer rest period of course
superset seated upward cable flies and triangle pushdown
cable flies
70’s 4x12
triangle pushdown
120x15
140x 15
160x 19,15
giant set dips, pushups, and weighted crunches in a thera crunch machine
dips
3x12
pushups 3x10
wide hand placement
75lbs x 10,10,4
50x 12
elliptical for 10 minutes
calfs are really sore from yesterday, good stuff
and my arms cramped when i grabbed my duffel bag
be good
11/2
15 minute warmup on elliptical
db flat bench
70’s x 15
115’s x 8,6,4
105’s x 5,6
supersetted downward cable fly and leg extension
dwd cable fly
40’s x 12,14
45’s x 12,12
leg ext- pause at top
150 4x15
supersetted pushups and seated calf machine
pushups
15,30,30,25
seated calf machine
190 x 20
210 x 20,20,25
supersetted 1-arm tricep rope pushdown with bodyweight calf raises
1-a rope p/d
45 light x 20
55 light x 20
30 heavy x 12, 9
BW calf raise
4 x 25
15 minute elliptical
giant set- gotta get my posterior chain back into my program
3 x 135 x 6 deads, 6 cleans
then seated calf 190 3x20
superset strict RDLs with standing calf
RDLS 185 3x12
calf 160 x 12 140 2x15
superset bodyweight glute ham raise and weighted crunch machine (thera crunch)
10,10,8
thera crunch
60 x 10,10
50x 10
hanging knee raises
12,12
hanging straight leg lifts
12,12
15 minutes on the elliptical
long time, no post
jogged 1.5 miles
db incline (bench setting 3)
75’s x 12
95’s x 6
120’s x 8,2
completely gassed out on the first set
95’s x 7
cable downward forward fly, stagger stance
40 4x12
cable side and front raises
side
20 x 12,8
15 x 8
front
15 3x10
dips
3x15
rope tricep pushdown
110 4x15
10 minutes on elliptical
stretch
He’s baaaaaaaaaaaaaaaaaack. See you Friday guy.