Tues/10/27.
Cable chest: 3x15
Same, Pec/Bi’s/Tri’s activate: 4x6 each.
DB Bi’s + Tri’s: 3x15 + 15
Laterals + Bi’s and Tri’s: 50 reps, mixed together.
Top 1/2-pin press:
3x5/ 6x3/ 1@ 225, 45, 65, 285
Floor press: 3x6@ 225.
A little ass-backwards…all the reps/volume before heavy stuff, but it all worked out.
Wednesday
Seat leg press+ extensions: 1x100
Banded back raise: 1x50
SQ/ full: 3x10@ 135/ 2x10@ 185
Paused, in the hole: 2x5/ 4x3/ 1@ 275, 315, 335.
Box + 2": 1@ 315 365, 405/ 1x10@ 315
Back extensions: 1x50
ADduct machine: 5x10
Seat calf: 1x50
ABduct machine: 5x10.
Fri/10/30
Arms + shoulder pumps: 2x50
Cable pec. fly: 4x15
Hammer decline machine: 6x6
Rear delt machine: 1x50
OHP: 2x10/ 5x5/ 3x10 @ 95, quick reps
Saturday
Misc: 10x10…then right to some Rack Pulls; going for Max Effort.
Rack, 3" or so below knee: many sets going up.
1@ 405, 455…so much for my grip today.
Ascending Cluster sets: rest only to add weights…
2 waves of 365, 405, 455
2 waves of 365, 405, 455, 475
Bent rows: 2x25@ 135, short grip re-sets.
2 circuit of 25 each: Swiss ball Abs, back raise, rev. hypers
Sunday.
Misc., 8x25
DB press, with band: 6x15
Med. Incline BE: 2x6@ 135, 155/ 4x3@ 185.
Low Inc.: 6@ 135, 155/ 4x3@ 185
Wide grip 3x10@ 135
DB’s, high incline: 15@ 30, 40, 50’s/ Flies- 20@ 20’s
Pulldowns: 3x15
Seat rows: 2x25.
Mon/11/2.
Zercher carry @ 50lbs bag=1x 200 steps
Overhead @ 50# = 1x 100.
Zercher @ 100#, 2x50 steps
Single shoulder carry @ 50lbs. bag, switching every 75 steps=1x 600.
Bear hug @ 100lbs bag = 2x50 steps.
Double shoulder @ 50lbs each= 1x100
Weds/11/4.
Lower; 6x25 circuit.
Sets of SQ and G.M’s to warm up.
Box SQ +2":
6-8x 2 working up.
1@ 345, 375, 405, 425
1x3@ 405
Close stance/ heal raised: 6@ 225, 275, 315, 335
1 circuit of 25 each:
–Rev. hyper
–Crunch
–Back raise
–Seat leg press
–ADduct machine
–Standing Abs.
Thursday
Misc. upper warms: 6x25.
Cable pec stuff: 5x15.
Floor press: many sets, up to 1@ 225, 240, 255. Dam, not much going on here.
Same, with close grip: 4x3@ 225.
J.M press: 6x6@ 115
Flat DB press: 3x15@ 50’s
Pulldowns: 3x10
Seat face pulls: 3x15
Max effort floor press was Way off…the rest was fine; pushed it all pretty hard.
Chicago pumping party X2.
Monster GArage gym today. Used a real rev. hyper and SQ with a Elite Yoke bar. Felt pretty good.
Over-eating and under training for…5 days so far; 3 days to go.
Tues/11/17.
A little hard pumping, to get going again.
Abs, back raise, rev. hypers: 2x25
Hams: 1x30/ 3x10
Seat leg press: 1x50
ABduct and ADduct machines: 3x15
Cable chest: 1x50
SQ: 3x10/ 5x5/ 3x3
Thurs/11/19
Upper body/ pushing, pulling and pumping…stuff.
Another gym restriction/shutdown? coming today; we shall see what happens.
Sat/11/21
Misc. warms: 10x10
Sumo pulls/ banded:
6x6/ 6x3’s.
3x3@ 405
RDL’s: 3x6@ 315
CAble Bi’s and Tri’s: 4x10
Standing Abs: 2x20
Sunday.
Arms and shoulder pumps: 2x40
Incline DB’s: 2x15@ 30, 40, 50’s; strict, hard squeeze.
Rear delt pumps: 2x30
Flat BE: 4x6/ 4x3 to 225/ 2x10@ 135.
Upper back rows: 2x25
V-bar: 1x50
Bi’s and Tri’s: 4x15’s each.
Mon/11/23.
Quads pump: 1x100
Hams: 1x50
Abs+ low back: 2x 20+20
SQ, close stance, raised heel:
2x10/ 6x6/ 2x6@ 225
Normal stance, parallel box:
6x3/ 6x1@ 365, emom.
Swiss Crunch+ rev. hyper+ back raise: 2x20’s
Cable Bi’s +Tri’s: 3x10+10
Tuesday.
Misc. 10x15
Power shrugs + high pulls: 6x3+3
High pulls: 3x3/ 3x5
Rear delt machine: 3x15/ 1x30
Misc. back/glute raise: 1x50
Standing Hams: 3x20 each
Seat Tri’s machine: 1x50.
Friday/11/27
Misc.; 6x10
Conventional Pulls @ 6" blocks:
3x3@ 225, 315
1@ 365, 405, 435
Cluster set @ 405, 435, 465
Speed pulls off blocks: 12x3 2 315; every 30 sec., quicker at the end.
Swiss ball Abs, back raise, rev. hypers: 1x25 each
Sat.
DB’s Pec/Bi’s/Tri’s/press: 2x40 @ 20’s
Bi’s/Tri’s/ Pec: 2x30@ 30’s
Hammer Inc. machine: 2x15/ 4x6/ 2x10
Rear delt fly: 3x15
Seated rope, face pulls+ curls: 3x 10+10.
Sun/11/29
Misc. lower: 10x10
Seat Hams: 4x15
SQ, close stance: 2x10/ 6x6 working up.
G.M’s: 5x5@ 135
Leg extensions: 1x50 pumps.
Hack SQ: 5x10
Monday night.
Did 1100 steps, with 50lbs bag: Zercher and single shoulder carries.
The last time (which was first time recently), I did some with a 100lbs bag, and it wrecked my middle/upper back for about 4 days; easing into it this time.
Starting with 2 carry nights per week.
The carries will make you stronger. The day after mine a guy at work was followed me up some stairs. He asked if there was something wrong with me, I told him what I had done the night before. Of course he thought I was a total nut.