T Nation

Back...Into the Deep End


#1326

Tuesday.

Standing Abs, face pulls, Tri’s pushdowns.

BE: 5’s up to 3x3@ 205/ 3x5@ 185
Wide; 3x10@ 135

1 arm seat. hammer rows: 6’s @ 110, 135, 160 (3 plates+row arm).
2x3each @ 185.
Finished with 3’s @ 110, alternating sides, until I had 30 reps each.

Shrug machine, standing: 6’s at 1plate each side, 2, 3 plates.
Finished with 6x6@ 3 plates+a 25#.

Oly high pulls: 3x3@ 95/ 5x1@ 135
Standing cable fly: 5x15@ ?

AB/ AD machine, same both sides: 2x15@ 90, 110
6x6@ 150.
Finished with a 25 rep drop set, then 50 reps at 60#.

Had a little pump…top and bottom :):smirk:


#1327

Thurs., 4/5

3 Sets of Abs, pulldowns, Tris.

SQ: Up to 6x4@ 275
Paused- 4x4@ 225 (in the hole)
Back Raise: 3x10@ +80/ 3x10@ bw
Lying Hams: 5x10
More Abs…


#1328

Friday.

Standing Abs and face pulls.

DB fly: 30@ 20’s/ 2x10@ 30’s/
10@ 35, 45, 40, 30.

Decline: 3x30 reps w/bar. 2x20@ 95. Waiting for a bench.
BE: 5’s @ 135, 135, 155, 185
6x3@ 205
Dips: 5x10.
Lots of band work ect…


#1329

Sunday, 4/8

V-Squat machine:
2x10@ 225
10@ 315
3x15@ 405
Goblet SQ super-setted after each: 10@ 50#

RDL; floor to lockout: 5x10@ 225
SQ:
2x10@ 135
3x10@ 185

That is all.


#1330

Monday
Rush hour, no bench; worked around it.

Seated hammer rows: 2x15@95
6x8@ 115
Weight= per side; burned these up pretty quick.

Hammer Inc. Up to 6x6@ 185.
DB flat: Up to 6x10@ 60’s
Dips: 5x10
Lots of band stuff.


#1331

Weds., 4/11

SQ: worked up to 1@ 255, 285
10x1@ 305.
Paused: 4x3@ 245.
Mod sumo: 6x3@ 315. Speed.
Seated calf: 6x6@ 3plates.
Leg press: 5x15@ 480. 40 rep drop to finish.


#1332

Thursday.

DB press/ mid inc.: 10@ 40, 50, 55, 60
BE: worked up to 3x5@ 205
closer grip: 3x5@ 185.
Pull ups: 4x6
OHP: Up to 1 @ 135, 155
3x1@ 175
3x5@ 135. Top sets had a bit of ‘push’ to them.
Band work during, Abs at the end.


#1333

Friday the 13th.

DL: worked up to 1@ 275, 275, 315, 345.
2,3,3,3,@ 365.
RDL: 4x6@ 315
Front SQ: 2x6@ 135
4x6@ 185
High pulls/ cleans: 5x3@ 95 for each.
Abs; sets before and after.


#1334

Sunday, 4/15; mostly squats today.

Seated ham curl:
8’s @ 90,90,100,115, 3 sets @ 130.

Squats:
Warmed up to
2x2@ 225 & 255.
3x5@ 275

Paused at depth:
1@ 225, 245, 265, 285, 275, 275.

Squats: 3x10@ 185.


#1335

As the owner of the easiest cramping hams around ham curls at 130 is pretty respectable.