Deads and Upper Back: 12/15/08
Raw Sumo Deads:
add belt
365x3
390x3
410x3
Raw Beltless SLDL:
315x6
315x7x2sets
Seated Cable Row:
185x12x5sets
Chins:
bw+chainx10x3sets
Roman Chair Situps:
10lb behind headx12x2sets
God Bless.
[quote]scubasteve2105 wrote:
Deads and Upper Back: 12/15/08
Raw Sumo Deads:
add belt
365x3
390x3
410x3
Raw Beltless SLDL:
315x6
315x7x2sets
Seated Cable Row:
185x12x5sets
Chins:
bw+chainx10x3sets
Roman Chair Situps:
10lb behind headx12x2sets
God Bless.[/quote]
You got it wrong, it’s RAAAAAAAAWWWWWWWWW.
[quote]novaeer wrote:
You got it wrong, it’s RAAAAAAAAWWWWWWWWW.[/quote]
haha that’s awesome nova!
12/18/08: RE Upper
Swiss Bar Overhead Press:
155x3x3sets
Spud Towel Strap Ext:
60x12x3sets
Pull aparts:
monster minix10x3sets
ME Lower: 12/19/08
Raw Squats: all sets w/ belt and knee wraps
365x3
390x3
410x3 - PR
BB Bulgarian Split Squats:
add 1 chain/sidex8
add 2 chain/sidex8
GHR:
bw+10x10x3sets
Pulldown Abs:
95x10x2sets
95x12
God Bless.
ME Upper: 12/21/08
Raw Bench:
255x5
275x3
325x2 - PR
Dips:
bw+4chainsx10x2sets
all remaining sets done as drop set
4chainsx9
3chainsx3
2chainsx3
1chainx4
bwx5
A1) Seated Cable Row:
205x10x3sets
205x12
A2) Prone T’s:
12’sx10x4sets
GPP: sprint/backpedal complex x 5sets
God Bless.
Lower: 12/23/08
Sumo Deads:
raw
340x5
390x3
430x4 - PR
BB Step Up, step slightly above knee:
barx10x2sets/leg - these will help with some hip mobility issues definitely, not so easy either…
SLDL, raw/belt-less:
325x8x2sets
325x10 - PR
Ab Circuit:
sprinter sit-upx10
double crunchx10
toe touchx10
repeat circuit after 1min rest
God Bless.
ME Lower: 12/25/08
what better way to celebrate Christmas then set some PR’s with my training partner??? Big breakfast of eggs and french toast w/ homemade challah bread and real maple syrup, some coffee, then off to my facility to train…
Squats:
Raw
knee wraps on all sets (knee kind of sore today???)
340x5
390x3
430x3-PR
Bulgarian Split Squats:
bar+4chainsx10
bar+6chainsx10
GHR:
bw+20x10x3sets
Pulldown Abs:
100x12x3sets
legs like jell-o, next truck will be automatic…
God Bless, and Merry Christmas, Happy Hannukkah, happy holidays!
RE Upper: 12/26/08
Pushups, feet elevated 6in:
bw+135x8
bw+135x12
last sets done as drop set
bw+135x10
bw+90x5
bw+45x3
bwx4
A1)D-Handle Pullups:
bwx12x2sets
bwx11
bwx10
A2)Face - Pulls:
70x12x4sets
DB Laterals:
30’sx12x2sets
35’sx10
B1) DB Shrug:
150x15
170x15
170x26
B2) Rolling DB Tricep Ext:
50’sx12x3sets
God Bless.
ME Upper Deload: 12/28/08
Raw Bench:
190x3
210x3
225x3
Dips:
bw+5chainsx8
bwx30
bwx20
A1)Seated Cable Row:
225x10x4sets
A2)Prone T
12’sx12x4sets
God Bless.
RE Lower: Deload 12/29/08
Sumo Deads, Raw:
250x3
275x3
300x3
Extended ROM BB Step Up:
65x10x3sets each leg
SLDL:
345x6
345x8x2sets - PR
AB Circuit:
A1)Sprinter Situpx10x3sets
A2)Double Crunchx10x3sets
A3)Toe Touchesx10x3sets
God Bless.
RE Upper 1/1/09
Chain Pushups:
bw+8chainsx8
all remaining sets done as drop set
bw+8chainsx7
bw+6chainsx5
bw+4chainsx4
bw+2chainsx5
bwx4
A1)Neutral Grip Pullups:
bw+1chainx10x3sets
A2)Facepull
purplex12x3sets
High Pulls:
100x12x3sets
B1)Trap Bar Shrugs:
225x20
225x25
225x30
B2)Overhead Spud Towel Strap Ext:
60x12x3sets
God Bless.
So yesterday I was supposed to do my squat deload workout, but I was in bed sick all day. I’m not one to cancel clients b/c I’m sick, but I was shot. Achey, coughing up crap, fever, sweating, and just so drained. So today I went back to work, 7am, and decided to squat at 8.
1/3/09: ME Lower
Squat:
185x3
225x3
275x3
and now I’m shot!!! Ha ha, so tired, but got something done. Back to the grind hopefully tomorrow.
God Bless.
Feeling better, but still not 100%…
ME Upper: 1/4/09
Raw Bench:
260x5
280x5
295x5
DB Floor Presses Palms in:
90’sx17x2sets - PR
A1)Chest Supported DB Row:
100’sx8
85’sx10x2sets
85’sx12
A2)Cable Scarecrows:
30/sidex8x3sets
30/sidex10
BB Curl:
95x10
95x12x2sets
God Bless.
back to 100%…
1/6/09: RE Lower
Raw Sumo Deads:
350x5
375x5
400x6 - PR
Reverse DB Lunge, extended ROM:
45’sx10x3sets/leg
BB Goodmorning, beltless:
135x10
185x10x2sets - PR
Standing Abs on GHR:
greenx12
bluex15
God Bless.
Work’s been crazy this week, missed my RE Upper Day, but still decided to hammer in my heavy leg day instead, losing the RE Upper won’t hurt as all my main lifts are done on the other days.
ME Lower: 1/9/09
Squats:
350x5
375x5
400x6 - PR - might have strained my right hamstring here, not sure if it was here or later on, but the bruising could be from knee-wraps and it’s rather low on the hamstring and my calf was killing me too, who knows…
DB Bulgarian Split Squat:
30’sx10x2sets
Cable Pull Throughs:
70x10
95x10x2sets
95x15
Going to keep an eye on the hammy till monday, ice, anti-inflammatory, myofascial release…we’ll see. God Bless.
ME Upper: 1/12/09
Raw Bench:
280x3
295x3
310x4 - ties PR - possibly could have done more, commercial gym benches are the worst, never training outside of my facility or a place that has good benches ever again, I was sliding, couldn’t get a good arch, whatever.
DB Floor Press, Neutral Grip:
100’sx14
100’sx17 - PR
A1)Chest Supported DB Row:
90’sx10x2
90’sx12
90’sx14 - PR
A2) Cable Scarecrows:
30/sidex8x2sets
30/sidex10x2sets
called it a night here, was training late, partner had to leave, boooooooo!!! Going to try to pull tonight and see how the hammie holds up.
God Bless.
RE Lower: 1/13/09
Raw Sumo Pulls:
375x3
400x3
420x4 - PR
Reverse Lunges, Ext ROM:
50’sx10x3sets/leg
BB Wide-Stance Good Morning:
135x5
205x8
225x7 - PR
Standing Pulldown Abs:
110x10x2sets
110x14 - PR
God Bless.
RE Upper: 1/17/09
3Board Press:
225x3
275x3
315x3
275x11 - PR
A1)Pull ups:
bw+1chainx10x3sets
bwx14
A2)Pull Apart:
Monster Minix10x4sets
Over Head Towel Strap Ext:
65x12x3sets
65x14
God Bless.
ME Lower: 1/16/09
Raw Squat:
add knee wraps/belt
375x3
400x3
420x4 - PR
DB Bulgarian Split Squat:
40’sx10x3sets
Pull Throughs:
greenx10
2purplesx10x2sets
God Bless.
ME Upper: 1/18/09
Raw Bench:
comp grip
260x5
290x3
325x3 - PR
DB Floor Press, Neutral Grip:
100’sx15x2sets - PR
Trap Bar Row:
225x10x2
225x12
225x13
Pull Apart:
monster minix10x4sets
God Bless.