01/04/2010 Back from a scheduled break (e.g. travel to the relatives for the holidays)
Squats
135 X 10
225 X 6
315 X 3 sets of 8
SLDL
225 X 6
275 X 6
295 X 6
Reverse lunges on leverage squat machine
190 X 6 (1 plate ea. side machine)
240 X 6
260 X 4
Standing calf raises
2 sets of 10, full stack; weight unmarked
1/06/2010
Bench
130 X 10
225 X 6
275 X 2
330 X 3 sets of 6
Lock outs
405 X 6
455 X 6
495 X 6
1/8/2010 Back
DLs
135 X 10
225 X 6
315 X 3 sets of 8
Pull ups
BW X 6 wide grip
BW 45 X 5 narrow
BW 45 X 3 wide
DB rows
115 X 6
1/11/2010 Legs
Squats
135 X 10
225 X 6
275 X 2
340 X 3 sets of 6
SLDL
225 X 6
275 X 6
315 X 6
1/13/2010 Bench work
Flat Bench
135 X 12
225 X 6
275 X 2
335 X 6
335 X 5
335 X 4
Incline DB
115 X 6
125 X 5
Lateral Raises (machine)
70 X 10
90 X 8
110 X 8
1/15/2010 Back
DLs
135 X 10
225 X 6
340 X 3 sets of 6 conv/sumo/conv
Cable pull downs
195 X 6 wide
210 X 6 narrow
210 X 6 wide
Low Rows
170 X 8
200 X 6
230 X 6
1/19/10 Legs
Squat
135 X 10
225 X 6
315 X 3 sets of 8
SLDL
225 X 6
275 X 6
335 X 3
1/20/10
Bench
Band work: 65# Dbs suspended from end of barbell loaded @135. Stabilizer work
Sets: 4/6/6
Anchored green bands doubled for resistance:
135 X 10
185 X 9
1/21/10 conditioning work
Jump rope X 5 min
Overhead medicine ball throw X 25
Barbell Complex:
power cleans
front squat
OHP
Bent over row
SLDL
155 X 6; 175 X 5; 175 X 4; ~ 75 sec. between sets
Overhead medicine ball throw X 25
Jump rope X 3 minutes
1/22/10 Back
DL
135 X 10
225 X 6
315 X 3 sets of 8
Rev. hypers (finally figured out a way to rig these without the machine)
25 X 8
50 X 8
75 X 8
1/25/10 Legs
Squats
135 X 10
225 X 6
315 X 2
365 X 3 sets of 5
SLDL
275 X 6
315 X 6
Picked up 365, put it back down. Back tender
Reverse lunges
185 X 6
225 X 6
245 X 6
1/26/10
stairs and weighted crunches…blah
1/27/10 Chest
Bench
135 X 12
225 X 6
275 X 2
340 X 6 (ass came off bench last rep)
340 X 5
340 X 3
DB presses
110 X 6
125 X 6
125 X 4 (running out of gas)
Rear delt cable pulls
60 X 6
70 X 2 sets of 6
1/28/10
swim, swam, swum X 1K ~26 minutes
1/29/10 back
Deads
135 X 10
225 X 6
315 X 2
365 X 3 sets of 5
Rev. Hypers
50 X 3 sets of 8, worked them in between dead sets
T-bar rows
135 X 8
180 X 6
180 X 8
Glut-Ham raises
BW X 8
50 X 2 sets of 8, worked them in between t-bar row sets
band stretches to gain l/b and ham flexibility
2/1/10 Legs
Back squat
135 X 10
225 X 6
315 X 2
340 X 3 sets of 7
SLDL
275 X 6
315 X 6
335 X 2
2/2/10 Conditioning
Farmer’s walk, 5 laps around basketball court w/ 100# d/bs with 3 min, 2 min, 1.5 min jump rope between laps.
Heavy crunches and oblique work (working on doughy center)
2/3/10 chest
Flat bench
135 X 12
225 X 6
275 X 2
345 X 3 sets of 4 note: spotter kept putting his hands near the bar on set 1, which cost me at least 1 rep. New spotter on sets 2 and 3.
Set up for lock-outs and failed b/c rack was not high enough. Bar was only about 2 inches off chest. Ran out time, went to work pissed.
2/4/10
shoveled driveway a 4:45 am. Crap for a workout.
2/5/10 back
lower back is really coming along. Rev. hypers are the shiznittel.
Dl’s
135 X 10
225 X 6
275 X 2
340 X 3 sets of 7
Reverse hypers
60 X 3 sets of 8
Pullups
8W,7N,5W
out of time
2/8/10 legs
Squats
135 X 10
225 X 6
315 X 2
390 X 3 sets of 4
I wasted a bunch of time trying to shoot a video of my squat. It did not come out well so I will try again next week.
2/10/10 chest
flat bench
135 X 12
225 X 6
275 X 2
350 X 3 sets of 4 (got help on last rep)
Precor plate loaded Incline
90lb machine X 8
140 machine X 6
160 machine X 6
Decline Bench
315 X 6
335 X 5
345 X 4
2/12/10 back
DL
135 X 10
225 X 6
315 X 2
390 X 3 sets of 4. Video:
[video]1595[/video]
[video]1599[/video]
Reverse hypers
70 X 3 sets of 8
couple things i will put more on here later as I am flying out the door. Your set up is pretty good, you need to focus more on pulling your feet through the floor and pushing out on your belt and bringing the hips hard. You glutes are weak they are not finishing the lift. Here I am on a deaload week doing 500X5 watch how i bring the hips and pull back
over all good a few small changes and bigger numbers for you to come
Jim
from a couple years ago
My entire workout week was blown to shit by bad weather. I did get to spend a lot of time pushing a snowblower. That’s something like a prowler I guess.
Thursday 2/18/2010
Squats
135 X 10
225 X 6
315 X 2
365 X 2 sets of 6 and 1 set of 5
video:
[video]1605[/video]
Friday 2/19/2010
Deads
135 X 10
225 X 6
315 X 2
365 X 3 sets of 6
Rev. hypers
75 X 3 sets of 8
Monday 2/22/10
Squats
135 X 10
225 X 6
315 X 2
415 X 2 sets of 3, knees wrapped
Tuesday 2/23/10 Rest of leg workout
BB lunges
135 X 6
185 X 6
225 X 6
Standing leg curls
80 X 8
90 X 8
100 X 8
Pull throughs cable
110 X 8
125 X 8
140 X 6
Vertical Leg press
370 X 6
460 X 6
Wednesday 2/24/2010 Band work
Flat bench-single green band under bench
145 X 6
195 X 6
235 X 6
285 X 4
285 X 3
flat DB
115 X 6
incline DB
115 X 6
125 X 5