9/4/10
SQUAT W LIGHT BANDS (TRYING AS CLOSE TO ATG AS POSS)
135/12 225/10/ 315/9 315/7
SANS BANDS 365/4 405/2
UPRIGHT ROW 90/20 135/15 155/11
WTD CHINS 0/11 25/7 45/4 0/12
9/6/10
Tried using bands when benching, since I cant go heavy this challenged me, I liked it.
INCLINE BP (W LIGHT BANDS) 135/20 225/8 225/7
INCLINE DB PRESS 100/15 125/5 125/4 100/13
CABLE INCLINE FLYE 25/15 35/12 35/12
DB SHRUG 125X12X3
NECK RAISE 40X12X2
PLATE LD SHRUG MACH 3PLTX15X2
SKULL CRUSH 60/20 80/15 100/3
DB TRI EXT 40/12 30/12
REV CBL PD 65/15 80/12 50/10
9/8/10
Horrible session today, slept horrible, shoulder acting up…
FLAT DB 80/12 (1hand) 100x3x14-15 8/15
TBAR ROW 1 HAND 1PLT/15 2PLT/12 2 HAND 4PLTx3x11-12
CHINS 10/9/9/7/5 (40)
DB LAT RAISE 35/15 50x3x10 35/15
STRAIGHT BAR CURL 30/20 50/15 70/12 90/8
9/9/10
Ehhh…
BB SHOULDER PRESS 135x4x15/14/12/10
SS w BB SHOULDER PRESS WITH LIGHT BANDS BAR/15/12/9 (lots o tension at this height)
UPRIGHT ROW 90/20 135/15 155/11
HS INCLINE 2PLT/15
WTD PU 45/12
INCLINE DB TRI EXT 35/12 45/12
CBL PD STACK/15 +25/12 +25/9
9/11/10
DL 315/1 365/1 405/1 315x3x5
SQUAT W LIGHT BANDS 135/15 225/12 315/5 315/3
DB INCLINE PRESS 65/15 100/15 125/8 (felt good)
CBL INCLINE FLY 25/15
FM FLY 70/12
HAMMER CURL 40/15 50/12 65/8
9/14/10
FLAT BP 225/15 275/10 315/3 225/15 225/12 (first time doing 3plts in a few months felt ok)
TBAR ROW 1 HAND 1PLT/15 2PLT/10 2 HAND 4PLT/11 5PLT/3 4PLT/10
WTD CHINS 0/10 25/5 25/5 0/7 0/6 (33)
DB TRI EXT 30/20 40/15 50/5
CG BP 135/20 225/10
MACHINE LAT RAISE 90/20 140/12 140/12
DB LAT RAISE 45/10
looking very strong over here brother!
[quote]Alpha wrote:
looking very strong over here brother![/quote]
Thanks Alpha! Thats a big compliment coming from you!
9/16/10
SQUAT W BANDS 135/15 225/10 315/5
W/O BANDS 365/4 405/2
DB MILLITARY PRESS 55/15 75/10 100/9 100/7 100/4
BB INCLINE PRESS W BANDS 135/15 225/5 135/15 135/12
CHEST SUPPORTED DB REAR RAISE 30/15 40/15 40/12 40/12 40/11
DB CURL 35/15 40/12 45/10 50/6 35/12
9/17/10
DL 315/1 405/1 415/1 315/8 315/5 225/12
PULLUPS 9/8/7/6/6 (36)
CBL UR ROW 80/15 STACK/20 STACK+25/12 STACK+25/12
HAMMER CURL 40/15 50/10 60/10 70/5 45/10
9/19/10
DB INCLINE PRESS 55/12 85/12 100/14 125/6
FM FLYE 70/15 80/12 90/10 100/5
DB SHRUG 125x4x12
NECKRAISE 45x3x12
SIDE NECK RAISE 25x2x12
TRICEP PD STACK/15 STACK+25/12 STACK+25/12
FR OH CABLE EXT 70/15 90/12 90/12
9/22/10
FLAT BP 225/15 275/10 315/3
DB FLAT 85/20 100/14 100/12
1ARM TBAR ROW 1plt/15 2plt/10
RESTPAUSE TBAR ROW 4plt/12 4Pplt/9 3plt/10 2plt/18
BW CHINS 10/10/8/7/5 (40)
LEANING DB LAT RAISE 35/15 40/12 50/10 50/10
SKULL CRUSHERS 60/20 80/15 100/6 60/15
9/23/10
Tried to zurchers with the bands actually doubled up the band…it didnt work out to well…lol
SQUAT W BANDS 135/15 225/10 315/5 365/3 (NB) 405/2 (NB)
ZURCHER SQUATS BAR ONLY W BANDS x3x20
ZURCHER SQUAT 135/12
BB BTN PRESS 90/20 135/15 155/11
HS SHOULDER PRESS 3PLTx2x12
INCLINE SPEED PRESS W BANDS 135/15 135/17/ 135/12 135/16
PREACHER EZBAR CURL 60/15 80/12 80/7 60/12
LAT PD 165/15 175/12 190/11
9/25/10
DL (Light Day) 315x5x3
BB UPRIGHT ROW 90/20 135/15 155/11
PULLUPS 9/7/5/5/5 (31)
CBL PD STACK/20 25/12 25/15
REV PD EZCURL 60/20 80/15 STACK/11
9/26/10
DB INCLINE PRESS 1 HAND 55/15 75/12
DB INCLINE PRESS 2 HAND 100/15 125/6 125/5
FM FLYE 60/20 80/15 100/10
DB SHRUG 125x3x12
HS SHRUG 4PLTx2x12
NECK RAISE 45x2x15
DB REAR RAISE 35/20 40/15 40/15
FACE PULL 65/12 80/12
HAMMER CURL 40/15 60/10/8/8
9/28/10
when your heart and mind is heavy…its very hard to train.
BENCH PRESS 225/20 275/10 315/3
DB FLAT PRESS 85/15 105/11 105/12
TBAR ROW 1 HAND 1PLT/15 2PLT/12 2PLT/10
TBAR 2 HAND 5PLT/4 4PLT/10 4PLT/10 (RP)
CHINS 0/10 25/6 25/5 25/5 0/9 (35)
DB LAT RAISE 35/15 40/12
CABLE LAT RAISE 20/12 20/12 15/12
PREACHER CURL 60/15 60/12 80/5
9/30/10
SEATED BB SHOULDER PRESS - BAR W LIGHT BANDS BARx4x20, 135/20 155/15 175/8
UPRIGHT ROW - 135/12 155/12 155/10
INCLINE LIGHT BAND PRESS 135/20 185/12 185/12 185/12
REAR DB RAISE 35/20 50/12 50/12 50/12
SKULL CRUSHERS 60/20 80/15 100/5
CBL PULL OVERS 80/15 STACK/12 +25/12
Anyone who might of stubmled upon this log or actually follows it, please check my blog
I Just started it, it will be about anything that comes to mindâ?¦so please stop by
10/2/10
DL 315/1 365/1 405/1 315/8 315/6 315/5
SQUAT W LIGHT BANDS (Light day) 135x4x15
PULLUPS 8/6/6/6/4 (30) - really trying to do strict med grip pullups no jerking or jumping.
DIPS 0/20 25/15 (35)
10/4/10
FLAT BENCH 225/15 275/10 315/3
VERTICAL PRESS 3PLTx3x15
TBAR ROW 1 HAND 1PLT/15 2PLT/12
TBAR 2 HAND 4PLTx3x10
CHINS 11/8/7/7/5 (37)
CABLE LAT RAISE 15/15 20/12
LEANING DB RAISE 40/15 45/12
CBL PD STACK/20 20/12 25/12
REV PD STACK/10 80/15