I’m not sure GV. Once I finish this routine I think I’ll try a max workout. By that time it will be time to reset for a March meet. With your meet coming up, you might beat me.
12/7/14
Bench:
135 x 10, 200 x 10, 235 x 8, 275 x 6, 310 x 4, 325 x 3, 335 x 2, 275 x 6
Incline Flies:
4 sets x 10 reps x 55
Dip Machine:
4 sets x 12 reps x 210
Svend Press:
4 sets x 50 reps x 3 plates
Things are getting harder. By the time I get to the heaviest set, I’m feeling it from the previous sets.
12/10/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 395 x 3, 435 x 3, 455 x 3, 485 x 1
Front Squats:
225 x 5
245 x 5
275 x 5
295 x 5
Leg Extensions:
4 sets x 10 reps x 230
Things were good today. I came in a little tired, but got it done.
12/11/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 140 x 5, 160 x 5, 190 x 5
Front Pulls:
4 sets x 10 reps x 135
One Arm Press:
4 sets x 10 reps x 45
Underhand Lat Pulls:
4 sets x 10 reps x 100
EZ Bar Standing Extensions:
2 sets x 10 reps x 75
2 sets x 10 reps x 95
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 10 reps x 40
Rope PD:
4 sets x 15 reps x 100
12/14/14
Bench:
135 x 10, 205 x 10, 245 x 8, 280 x 6, 320 x 4, 330 x 3, 345 x 2, 280 x 6
Low Cable Crossover:
4 sets x 10 reps x 50
Pec Fly Machine:
4 sets x 12 reps x 205
Svend Press:
4 sets x 50 reps x 3 plates
Oddly the 345 set was the easiest of the heavy ones. If I somehow make it through next week’s bench, I may take a deload week. My shoulders are kind of sore. I went easy on the other exercises, because I was in a hurry.
12/15/14
Deadlift:
135 x 8. 185 x 5, 225 x 3, 275 x 2, 430 x 2, 475 x 3, 450 x 5, 430 x 5
Good Mornings:
4 sets x 5 reps x 255
Laying Leg Curls:
4 sets x 10 reps x 145
Crunches:
4 sets x 40 reps
I blew through it again today. I felt good and strong.
Great consistent lifting. You’re looking strong, the next contest should show great yields.
I’m getting there GV. I’m changing things up after the New Year to lose a few pounds.
12/19/14
Overhead Press:
45 x 10, 65 x 10, 95 x 3, 145 x 3, 165 x 3, 195 x 3
Kroc Rows:
4 sets x 10 reps x 100
Front Raises:
4 sets x 10 reps x 45
Seated Dual Pulley Rows:
4 sets x 10 reps x 110
EZ Bar Curls:
4 sets x 10 reps x 95
Dumbbell Curls:
4 sets x 10 reps x 45
Reverse DB Curls:
4 sets x 10 reps x 30
Poundstone Curls:
60
40
Numbers all look great Crippler. Nice work.
ahh that 600 dead, I want it so bad. Great work in here.
I feel like it is around the corner Matty. Hopefully in 2015.
Dave, thank you. I feel better now, than I have in a long time.
12/20/14
Squats: 135 x 10, 225 x 5, 275 x 3, 315 x 1, 395 x 5, 435 x 5, 455 x 5, 485 x 1
Paused Squats:
425 x 1
415 x 1
405 x 1
Leg Extensions:
4 sets x 10 reps x 235
12/21/14
Bench:
135 x 10, 210 x 10, 250 x 8, 290 x 6, 325 x 4, 340 x 3, 355 x 2, 290 x 6
Dead Press:
225 x 1
245 x 1
275 x 1
225 x 3
Low Cable Crossover:
4 sets x 12 reps x 37.5
Svend Press:
3 sets x 50 reps x 3 plates
1 set x 50 reps x 1 plate
Things got a lot harder today. 355 x 2, however, was solid. I pissed myself off by short stroking the last set of 290 x 6 for a couple of reps.
I purchased a new shirt a while back, and my plan was to try a few board presses after my main raw workout. My son got sick, so I didn’t have a helper. We’ll hit it next week, and start stretching it out.
I’m starting my low carb diet tomorrow, since I’ve put on way too much winter blubber.
Still strong as hell. Good luck with the diet.
355x2 in strong. Nice work my friend.
Thanks fellas. I’m already down four pounds.
12/24/14
Deadlift:
135 x 8, 185 x 5, 225 x 3, 275 x 2, 440 x 2, 490 x 3, 460 x 5, 440 x 5
Good Mornings:
4 sets x 5 reps x 260
Laying Leg Curls:
4 sets x 10 reps x 140
I’ve been sicker than a dog for two days. In fact I even left work early yesterday. In 19 years on the job I think that is the second time I’ve done that.
I felt better today, so I went for it. I felt much weaker when I started, but I gutted it out. I started to feel a little better as things progressed.
You’ve left me is the dust pulling. That session is more than I could do at 100% let alone feeling bad the last couple of days.
Happy Holidays to you and your family Crippler.
Happy holidays to you and your family. I feel you on the sickness. I’ve been sick like a dog for over a week and lost about 12 pounds. I made myself work but I didn’t have anything left to lift with.
Thanks guys. I still feel like crap, but it’s getting better. A ton of people around here have come down with this flu.
12/28/14
Bench:
135 x 10, 215 x 10, 255 x 8, 295 x 6, 335 x 3, 350 x 3, 365 x 2
Three Boards (with new shirt):
385 x 3
405 x 2
425 x 1
I still feel run down, so I’m kind of pleased with today. I was not as strong as I have been in the past few weeks, but I made it out alive.
335 was supposed to be four reps, but I only had three in me. I had to have a little help with the second rep of 365.
I purchased a new Super Katana shirt a while back. Today was my first time in it. I was able to touch at 425. I was a strong lift. I’ll continue to try to break it in.
I called it good after that.
12/29/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 405 x 3, 445 x 3, 465 x 3, 495 x 1
Seated Leg Press Machine:
3 sets x 12 reps x 390
Leg Extensions:
4 sets x 10 reps x 235
I’m starting to feel a lot better. The flu this year has really been hitting a lot of people I know.
I was going to hit up paused squats after my main routine, but I felt “something” in my left knee cap. I know it’s nothing but as a person who has suffered knee injuries in high school and later on, I take no chances . Therefore I took the easy way out with seated leg presses.
Glad your feeling better. Good decision on shutting down the squats. Not listening to my body trying to give me hints has been a bad move for me the past five years or so.
My knees always scare me Dave. I’ve screwed them up enough over the years.
12/30/14
Overhead Press:
45 x 10, 65 x 10, 95,x 5, 145 x 5, 165 x 5, 195 x 5
Upright Rows:
135 x 5, 115 x 5, 95 x 5, 95 x 5
Front Raises:
4 sets x 10 reps x 50
Lat Pulls:
4 sets x 10 reps x 100
EZ Bar Extensions:
2 sets x 12 reps x 75
2 sets x 12 reps x 95
One Arm Extensions:
4 sets x 10 reps x 40
Rope Pull Downs:
4 sets x 20 reps x 95