T Nation

12/18/2010


#1

warmed up with some stretching and overhead squat work, light power snatch

  1. Rack pulls
    315x5
    365x5
    405x5
    435x3 ( first time doing these, grip strength is a weakness for sure)
  2. snatch grip deadlift
    135x5
    225x5
    245x3
    245x3
    245x3

  3. Chin ups- 3 sets of 5

  4. db rows- 100x10 4 sets


#2

12/19/2010

squats
135x5
205x5
225x5
255x6
felt like shit, have gotten 255 for 12 before

stiff leg deadlifts
135x5
225x5
240x8
240x4 (grip gave out)
240x4

seated calf raises
3 platesx10
3 plates x20


#3

12/21/2010

Flat Barbell press
135x5
185x5
205x5
225x6
165x8

Dips
bwx10
bw 25x8
bw 35x8
bw 50x8

Chin Up
3 sets of 5

Seated dumbell curl
3 sets of 6 at 50 lbs

plate pinches 25 lbs in each hand 2 sets of 30 seconds

finished up with a tabata circuit (goblet squats)


#4

12/22/2010

put back and shoulders together today.. dont usually do that but because of holidays i will be missing a workout anyways.

rack pull
worked up to 370x12
then 405x5, felt much easier than last time

db row
3 sets of 100, 10 reps

good mornings
135x10
135x10
135x10

standing db curls for shits and giggles, never do these
worked up to 60x6

military press
145x8
145x8
145x8


#5

12/23/2010
Just a quick tricep workout

close grip bench
185x5
200x8
200x6

dips
bwx8
20lbsx8
35lbsx8
45lbsx8

db skullcrusher
60x8
80x8
80x8

some tabata stuff and thats it


#6

12/24/2010

did some cardio in preparation for christmas day eating


#7

did some cardio with my lil bro today.. doubt it will negate the feasting i will do today. On a side note my brother is 15 ( i am 17) and i am very proud of his accomplishments, i might start posting some of his prs as well.


#8

lately have been really into conditioning/fatloss and the like. ive noticed since i am at a novice level i can push the conditioning and still make moderate strength gains, which i am fine with at the moment.


#9

12/28/10

Back

deadlifts
worked up to 385x4

db rows 4 sets of 10 at 105 lbs

light stiff legged deadlifts

5 sets of burpees

done


#10

12/29/10

shoulders/tris
overhead press
worked up to 165x8

dips
bw 30lbs
3 sets of 10
1 bw set to failure

skullcrushers
3 sets of 10 at 80 lbs

quick work out, felt good though, plan on hitting 165x10 when i use that weight again.


#11

legs 12/30/10

squats 225x10
easy 275 single

taking it easy for a bit my hips have felt weird lately

db sldls
90x8
90x8
90x6

calf raises done


#12

chest.bi's
12/31/10

flat bb bench
215x8
225x2
245x1
265x1

db flat bench
60x8
90x8
90x5

chin ups
4 sets of 5

pinwheel curls
60x10
60x10

burpees


#13

1/1/11

back

deadlift
worked up to 365x8
425 single

pullups
5 sets of 3,3,5,5,and 3 reps

thickbar db rows.
3 sets of 10 with 100lbs

calf raise on leg press (first time doing this, really like it.)
2 plates a sidex30,20,and 40


#14

1/2/11
shoulders and triceps

overhead press
155x12
175x1
185x1
195x1 ( pretty happy with this)

dips
bwx8
bw 25x8
bw 45x8

skullcrushers
65x8
85x8

jm press
135x8 for 3 sets


#15

1/4/2011

squat
245x9
275x1
295x1

stiff legged deadlift dumbells

90x8 5 sets

calf presses on leg press
3ppsx20,20,30

chin ups


#16

1/5/2011

chest/bi's

flat bench
worked up to 225x7

db bench
65x8
90x11
90x6

wide grip bw dips
bwx10
bwx10
bwx9

preacher curls
65x8
85x6
95x6

pinwheel curls
3 sets of 10, 50 lbs


#17

1/7/2011
deadlift
375x7

db rows
4 sets of 105, 8-10 reps

lat pulldowns
160x8, 3 sets

some grip work

back extensions

done.

been taking half hour walks almost every day, really improves my mood and burns a few extra calories while doing it


#18

1/8/2011

overhead press
worked up to 165x10

seated barbell press
115x10
115x10
135x10
135x6

jm press
135x5
135x5

overhead tricep extensions

dip bars were out of order... fuck


#19

1/11/2011

squats
worked up to 255x8

db stiff legged dls
100x8
100x10
100x9

calf stuff


#20

1/13/11

deadlift
worked up to 385x6

db rows
105 lbs, 3 sets of 10

chin up- 1 set of 5, was completely fried.

lat pulldowns ( dont like these very much, but wanted some light lat work)

160x8 2 sets

hex dumbell pinches

done