Back/Tri/Forearms
Hammer Curl: 50x12, 60x10, 70x8
Close Grip Bench: 225x12, 295x6, 225x10
EZ bar preacher: 75x15, 115x10, 135x10
DB preacher curl: 60x10, 70x8
Skull Bashers: 75x12, 115x10, 115x8
Reverse Curls: somexsome
Tricep Ext V-bar + Reverse V bar
Dips 2 sets of 10
Sunday Chest Day, gettin ahead of those monday benchers lol
Bench - 45x15, 135x12, 185x10, 225x5, 275x3, 135x15
Incline Dumbbell Bench - 50x12, 70x10, 90x4
Decline Bar Bell Bench - 135x15, 185x10, 225 x 5, 135x10
Hammer Strength Wide grip press - 90x10, 180x10, 230x5
Incline Dumbbell Fly’s - 3 sets of 10
Peck Deck Machine - 3 sets of 10
Uphill Treadmill walking for 15 minutes
[u]CHEST SUNDAYS[/u]
BB Flat: 45x15, 135x15, 225x12
275x6, 315x5, 355x2 1/2(lol), 225x12
DB Incline: 70x12, 80x12, 90x10, 100x8, 110x6
BB Decline: 225x10, 275x6, 315x4, 225x10
HS:2ppx12, 3ppx10, 4ppx6
Incline DB flys: 40x12, 50x10, 55x8, 30x15
Dips: 2 setx bw x10
Pec Dec 4 sets: somexsome nice stretch
Cardio x 15 min
those cleans looked nice and light for you… lookin too huge man.
Thanks Greg, yeah 225 cleans are easy for me but im still working on my technique. I really want to be hitting 315 by christmas so well see how that goes, any how.
[u]BACK DECIMATION MONDAYS[/u]
10 min treadmill walking because Jimbo was late to the gym as usual. -.- !
pull ups: bw x 10 2 sets.
Deadlift: 135x15, 225x5, 315x5, 405x5, 500x4, 550x1 1/2
(pulled my grip in should have video taped it, thanks for the advice greg well see that 570 next back workout)
Bent Over Row: 135x15, 185x12, 225x10, 275x8
BB Single Arm Rows: 120x15, 145x12, 170x10, 195x8
Cleans: 135x10, 185x8, 225x6, 275x fail too tired 
Lat Pull down: some x some… starting to not care about counting weight for certain exercises that we can
rack out
Surge + PWOD we will be throwing later tonight so might vid that.
That back session looks sick! did you end up taking any vids of your throws? How far are you throwing anyway? Glad the grip idea worked out for ya too.
Back Monday
Dead Lift - 225x10, 315x5, 365x3, 405x1
Bent Over Row - 135x12, 135x12, 185x10, 225x8
BB Single Arm Rows - 95x12, 120x10, 145x8, 170x6
Cleans - 135x12, 185x5, 225x3
Lat Pull Down 5 sets (12,10,8,6,4)
Tuesday SHouldersss
Standing Military Press - 95x15, 115x10, 135x8, 185x5
Hang Cleans - 135x12, 185x6, 225x4, 255 failed attempt (close though)
Arnold Press - 50’sx12, 60’sx10, 60’sx10
Rear Delt Flys/Pendulum Combo - 20/40x20, 25/50x20, 25/60x20
Farmer’s Walk - 3 sets with 210
Shrug Burnout - 365x8, 315x10, 225x12, 135x10 (all one set)
[u] SHOULDER OBLITERATION TUESDAYS [/u]
Military Press: 95x15, 135x12, 185x10, 225x5
Arnold Press: 60x12, 70x10, 80x8
Cleans: 135x10, 185x8, 225x6+push press x 1, 260x1 1/2, 260x1
Farmer Walks: 220x1 lap, 410x1 lap
used EZ bars (bitch to balance) walked around gym no idea how far.
Shrug Killer: 365x8, 315x12, 225x15, 135x20 Is all done in one set.
Surge, PWOD, and then home to throw for 30 min.
Hey Greg,
Throws are comin along pretty good, we haven’t really measured how far yet but if i had to guess I would say we are both in the mid 30’s right now. The highest I ever hit in high school was 40 feet but that was with the 12 pound ball. So now moving up to the 16 pound ball for college our goal is to hit the high 40’s by december (50 would be phenomenal), it’s gonna be a long road though. Got to set that bar high to achieve goals! Most likely we will pull out the measuring tape and see what we are working with this weekend.
Arm Day
Hammer Curls - 40x12, 40x10, 50x8
Close Grip Bench - 135x15, 185x10, 225x5, 135x10
Preacher Dumbbell Curls - 35x10, 35x10, 40x8
Hang Cleans - 135x12, 185x6, 225x5
Skull Crusher with dumbbell and EZ bar combo - 30’sx12/70x10, 35’sx10/70x10, 35’sx8/70x8
Tricep push down - 3 sets of 10
Tricep machine - 3 sets of 20
Single arm reverse grip tricep push down - 3 sets of 12
Leg Dayyy (hate it but got to get it done)
Back Squat (working on getting lower) - 135x15, 225x8, 225x5, 315x3
Hang Clean Front Squat - 135x10, 135x8, 135x5
Front Squat From pins - 135x5
Leg Press - 495x12, 585x10, 675x8, 765x8
Romanian Dead Lift - 135x10, 225x5, 225x5
Hack Squat - 225x15, 315x10, 405x10, 495x8, 585x5
Leg Curls - 2 sets of seated and 2 sets of laying
[u] BACK BLASTING MONDAYS[/u]
DEADLIFT: 135x10, 225x5,315x5, 405x5, 500x3, 550x1
BENT OVER BB ROW: 135x15, 185x12, 225x10
LAT PULLDOWN: 150x15, 200x15, 225x10, 250x8
MEADOWS ROWS: 2ppx10, 3ppx10, 4ppx8
HAMMER CURLS: 55x12, 65x12, 70x10, 80x8
PWOD AND Surge friggin tired.
Back STRENGTHHHH
Dead Lift - 135x10, 225x6, 315x5, 365x3, 405x2, 425x1 (NEW PR)
Bent Over Barbell Rows - 135x12, 135x12, 185x10, 225x8
Lat Pull Downs - 12/10/8/6 with increasing weight each set
Meadows Rows 3 sets of 10 on each arm adding a 25 plate each set
Hammer Curls - 40x12, 45x10
Rear Delt Fly’s - 2 sets of 20 with 25’s
SURGEEEE
Shotput Walk on dreams were crushed yesterday when i e-mailed the coach and he said we missed the tryouts but he would be looking forward to see us next fall. Sucks but oh well, just gotta focus on getting bigger and stronger for now. I personally am starting to see pretty good improvements. I hit 2 PR’s this week with a 300 bench and a 425 dead lift. Set the bar high and keep climbing.
[u] BICEP+TRICEP WEDNESDAY of DOOOOOM[/u]
Fail on first post attemp -.-
Close Grip Bench: bar x a lot, 135x15, 225x10, 275x6, 315x3
BB Curls: 95x12, 115x12, 135x9, 155x4—> started as a joke until i realized i could do it -.-
Skull Bashers: 135x12, 135x12, 155x10,155x8
Preacher DB curl: 55x12, 65x10, 75x7
Single Arm DB Tricep Thing: 45x10, 55x10, 55x8
Hammer Curl: Thor does these so I thought I should… ^.^
55x12, 65x10, 80x8 bigger jump because I wanted to dont judge me
Tricep machine: somexsome
Super 8 x 2: vids are split because jimbo sucks at videoing
weights= entire rack for tricep ext, 30’s for tricep kickbacks, 60 for hammers, 95 for first set of EZ bar curls and 115 for the second
Dips: BW x 10 x 2 sets
SURGE FOOD AND PWOD!!
arm day
Close Grip Bench - 135x15, 185x8, 225x5, 275x1, 135x10
Barbell Curls - 95x10, 115x6, 135x2
Hammer Curls - 45x10, 50x10, 60x6
Preacher Dumbbell Curls - 30x10, 40x6, 40x6
Dumbbell/EZ Bar skull crusher combo - 35 DB each hand x12/70 EZ Bar x10, 35/70x10
Super 8’s - Large bicep and tricep super set that i found online in a John Meadows video. It consists of tricep push down, followed by tricep kick backs, bench dips, EZ bar bicep curl, dumbbell hammer curls & finally rope grip machine curls. We do 8 reps of each excercise (hint super “8”'s) The rope machine curls are cut out of the end of my videos because achilles fucked up -.- so if you wanna see how they are done look at his vids above.
Sucks to hear that you missed the try outs but that just means you’ve got one year to go balls to the wall and get that much better. Gongratsn on the bench and DL PR’s. That’s awesome.
preciate it man and yeah, just gotta go harder and get stronger, a year is a long time and an opportunity to make a lot of progress
Nice lifting fellas. Damn shame about the try outs though, I threw back in HS and it was fun as hell. I’ll be following.