8/26 ME squat
Deads:5x135x2,2x185,225,275,315,365,
1x405,435,465,495
Squat Lockouts(all wth chains):
3x135,225,315,405,455,505
SLDL:5x135,225,250x3
8/26/03
Quad Dominant Legs in a shitty underequipped gym
Smith Machine Squats (up to toes)
1 x 135 x 10 warm up
2 x 225 x 8
2 x 275 x 5
Leg Press
1 x 8 plates x 8 (close stance)
1 x 10 plates x 8
1 x 12 plates x 6
1 x 14 plates x 4
The Bear
1 x 45 x 5
2 x 95 x 6
2 x 115 x 5
3 Quad Extension/Adductor/Abductor Supersets (used the add/ab machines because I was bored between sets)
Ab Work
Hanging Pikes/Knee Raises (12 rep combos)
5/7, 4/8, 3/9
Dumbell Windmills
35x3x7
Fin
max Effort squat day
Gpp warm up
pull down abs 5x25
pull throughs 5x20
sled trips 6
lat pull downs 3x8
band face pulls 3x20
chain suspended safety squat bar good mornings
**I count the safety squat bar as 45 pounds rather than the 65 it weighs makes it easier to count weight.
bar x5x2, 95x5x2,135x5, 155x5,185x5, 225x3, 255x1, 275x1, 315x1
down sets 225x3, 185x5x2,
rear delt work
8/30 DE Bench
Bench(all with minis):10x45,5x95,3x145x12
Tri-extensions:10x40x3
push-downs: 10x80x3
face pulls:10x100x2
pull-downs:10x100x3
shoulder press:10xpurple bandsx2,minisx2
dumbell curls:15x25x2
workout time:35 minutes
Thursday Max effort bench
Warm up gpp,
band gms, 3x33,
pull down abs 3x25
lat pulldowns 5x10
front raises 3x10
shirt work plus boards
woked up to 300 then put our shirts on here is what we did with our shirts on.
300x3 off 2 boards
300x3 off 1 board
300x3 off chest
305x3 off 2 boards
305x3 off 1 board
305x3 off chest
315x3 off 2 boards
315x3 off 1 board
315x3 off chest
325x3 off 2 boards
325x3 off 1 board
325x3 off chest
315x3 off 1 board x 2 sets
dumbell incline 3x10
tate press 3x10
upper back work lots of sets
saturday dynamic squat dead day
warm up gpp
pull down abs 5x25
pull throughs 5x15
safety squat bar dynamic squats
225 plus a green and purple band 10x2
speed deads 16x1 @ 245 plus 2 mini bands alternated between sumo and regualar every other set
worked up to 355 + 4 minis for a single sumo style
haha, rumbach did smith machine squats.
Arms
Superset EDT Style
A - Tri pushdowns
B - Straight bar machine curls
Alternating DB Curls 20 lbs (just for feel), 25, 30, 35 until I could only do 2 per arm.
Decline Skulls
80 lbs x 8 reps x 5 sets
I have a twinge in my neck today, which stopped me from doing more. It hurts like hell. Plus, last night was my first time ever sparring MMA style, so my leg that got pounded hurts like hell, along with my head.
08/30/03
DE Box Squat…
*felt a twinge in my back right away that scared the shit out me… I took the weight down a bit and it seemed to work itself out.
10x2 195+band
Speed DL’s against mini
3x1 205
3x1 225
C1.) Band Resisted Overspeed Split Squat – 3x8 25#
C2.) Poorman’s GHR
2 sets – 1 chain around my neck, light band assistance, concentric only, focused on speed
1 set – 2 chains around my neck, light band assistance, eccentric and concentric, 8 reps
1 set – 3 chains around my neck, ouch like a motherfucker! 6-8 reps (i think)
8/30/03
Deadlift & Back
Straight legged deadlifts:
45x5
135x5
225x5
385x6
Deadlift lockouts (2 inches below knee in power rack)
135x3
225x3
315x3
405x3
495x1
Lat rows:
170x5
190x5
210x7
Machine rows:
150x5
170x5
200x5
8/31 DE Squat
Box Squats(all with doubled minis):
10x45,2x95,115,135,155,165x10
Snatch:3x145x4
Cleans:3x175x4
Speed Deads(reverse band with purples):
1x245,265,285,305,325
Shrugs:8x295x5
Workout time: 40 minutes
8/31
Finger workouts, XBox style.
2 fisted beer curls at a BBQ tonight.
squat isometric 3pos 3x6-8 sec
russian lunge (double bounce) 2x25sec each leg
Back squat 3x3 but i went for broke so it was more like 5x3
russain twist of slant board 3sets
rev hyper 3 sets
stretch and ice massage, short but sweet today
Dynamic bench work out
gpp warm up
I WILL FORCE MY UPPER BACK TO GROW
tri set of 10x10- with Lat pull downs, band face pulls, and dunmbell rear raises.
I was pumped baby felt like a body builder with a big old gut lol.
Dynamic bench
95 pounds with 3 mini band on each side 3x3
95 pounds with 1 mini band on each side
3x3
95 pounds with 3 mini band on each side
3x3
95 pounds with 1 mini band on each side
3x3
95 pounds with 3 mini bands on each side
3x3
95 pounds with 1 mini band on each side
3x3
4 board press
135x5, 185x5, 222x5, 255x5, 275x5, 305x5, 315x5, 335x3, 365x3, 385x3
recovery work from yesterday the safety squat bar on dynamic day is kicking my ass
2x20 pull own abs
2x33 band gm’s
2x33 band pull throughs
I’m using the HST workout, this is my 3rd week. Also, I’m a beginner so I only use 1 set per exercise in the weight workout.
Bodyweight exercises (20 reps each, basically a warm-up):
Full Squats
Burpees
Push-Up (1 set Chest, 1 set Tricep)
Crunch
Hanging Leg Raise (Lower Abs)
Side Bend (Obliques)
Back Bend (Lower Back)
Stretch
Weight workout (1 set each at 50% of 10 RM):
Full Squat
Bench Press
Deadlift
Bent-Over Row
Stiff Legged Deadlift
Upright Row
Calf Raises
Flyes
Tricep Bench
Tricep Extension
Pull-Over
Barbell Curl
Reverse Curl
Hammer Curl
Shoulder Press
Side Delt Raise
Rear Delt Raise
Wrist Curl
Trap Shrugs
Reverse Wrist Curl
9/1 ME Bench
Bench(all with chains):
10x45,5x95,3x135,185,225,1x245,275,295,315,325,
3x315x3 no chains
floor press:5x135,225,245,265x2
t-bar rows:8x50,100,140x3
high incline press:10x135,170,165,155
I’m doing moderate cardio today.
5 AM - 45 mins walk.
5 PM - 45 mins swim.
The HIIT type of cardio is really good. Unfortunately, I can’t handle the intensity too well yet. When I’ve gotten lighter and leaner, the pressure on my knees and ankles and feet will be lesser so I’ll do that during that time.
iso bench press training 3 pos 3x6
rebound pushup 2x 25sec
bench press 4x3
bentover row 3x5
skullcrusher 3x5
lateral raise 3x15
bent raise 2x10
I had a shitty workout today.
Did 7 sets of low rep bench and floor presses, 3 sets of incline, and 3 of flies.
Just wasn’t feeling it.
Going back later tonight, just to show that weight who’s boss.
9/4 ME Squat
Squats:10x45,5x135,3x185,225,275,315,1x365,405,435,455,475
3x325+chainsx3
G.M.:3x140,150,160,170,180(all with chains)
SLDL:8x230x3
Got a stupid Cold So I took it easy today…
Max Effort bench
\gppwrmup
5x10 lat pulld downs
5x10 push ups
5x10 rear delt flys
5x20 band face pulls
Steep declines worked up to 5x5 at 315
barbell extensions to the throat 3x10
push downs 3x10
And I was out of there my head weighed 22000 pounds, I ask you God make me fell better. Big MArtin