Feb 15th, 2011.
Warmup
Press 3x10
BPA 3x10
Pullups2x7
Standing Press
45x2x10
95x3
115x3
135x3
155x3
175x3
195x3
Steep Incline D-Bell Press
75’sx3x10
Neutral Grip Pulldown
130x8x10
D-bell Tricep extension
40sx8x10
26 mins cardio.
feb16th
cardio
feb17th
Warm Up
Conventional Deads
135x2x8
225x1
275x1
315x1
345x4x4
395x2x2 ( Added Belt)
345x8
Squat
335x3x3
Seated Cable Row
150x3x12
Seated Cable Abs
3x12x whatever was on there
Feb 18th, 2011
Recovery.
warmed up with seated d-bell
20sx15
40sx12
60sx10
70sx10
Dropped down to incline press 70sx10
Dropped down to flat press 70sx10
A1 Standing D-bell Press
25sx10
30sx10
35sx10
A2 Wide Grip Pulldowns
120x3x10
Straight Bar Pushdowns
stackx3x10
1 hour cardio
Feb 22nd, 2010.
Bench
barx3x10
95x3
135x3
160x3
185x3
225x3
250x3
275x 3 ( added two board)
305x3
315x1
235x14
Standing Press
95x3
135x3
160x3
185x3
135x2x8
Hammer Strength High Row
3x12-15
V Bar Pressdown
3x8
Feb 23rd
Conventional Deads
135x1
225x1
275x1
315x1
345x4x4
395x2
450x1
D-bell walkings lunges
40sx max reps
D-bell stiff legged deads
70sx3x12
Feb 24th
HS High Row
7x8-20
D-bell Row
3x20x100s
D-Bell Hammer Curl
40sx3x12
D-Bell Shrug
100sx2x15
Feb 25h
Bench
barx2x15
95x8
135x5
160x3
185x21
Seated Machine Shoulder Press
4x12
Seated Cable Row
3x12
Cross body d-bell extension
35’sx2x max
Mar 1
ME Upper
Bench
barx5x10
135x3
160x3
185x3
205x3
225x3
250x1 ( Two Board)
275x1
305x1
315x0
315x1
335x3 ( Three Board)
275x7 ( Two Board)
Log Strict Press
130x3x10
Seated Cable Row
135x12
150x3x12
Face Pulls
3x15
Seated Cable Abs
3x10
Me lower
Tryin a new squat stance, super wide
up to 365x1, nice and easy, will try this for 3-5 next week.
sumo deads
405x2x3
Walking lunge
2x max
bunch of ab work
cardio in the evening
Just looked back over my logs. I’m such a shitty squatter. I hope this new stance works out.
March 4th, 2011
Upper Body Access.
Close Grip Bench
Barx2x10
135x2x10
155x8
185x5
205x3
225x4
Triceps Death
225x5
225x5 One Board
225x5 Two Board
225x5 Three Board
Did two rounds of that.
Reverse Fly machine
135x3x15
Wide Grip Pulldowns
4x20
Chest Supported D-Bell Row
50sx3x20
Supersetted with
Neutral D-Bell Press
50sx3x20
V-bar Pressdown
150/ stackx3x12
Big Sean is great.
ME Bench day…
115x2x8
135x3
185x3
205x3
225x3
245x3
275x2
295x1
315x3 ( Paused two board)
335x1 ( same)
Close Grip Incline Press
135x15
155x12
190x6
135x15
135x15
Pullups
b/wx some
Pulldowns Neutral Grip
3x20
A1 Neutral Pullups 2x10
A2 Underhand Grip Inverted Row 2x10
March 9th
Sumo Deads, standing on plates.
up to 435x1
Felt sick, didnt do anything else haha.
March 11th
Ill Conceived Bench Day
135x3
185x3
205x3
225x2
245x1
275x1
295x1x1 Board
315x1x2 board
315x0x1 board. Blah!
225x3x3 Close Grip
225x12 2 board close grip
Fat Bar Close Grip Incline Press
3x20
Neutral Wde Grip Pulldown
3x20
March 12/13
Hill sprintsx lots
March 14th
Pullupsxsome
hillsx a few
treadmillx 26 mins
March 15th
Squat against average bands, choked them a little for some extra tension. Felt like A BUNCH of tension, actually
135x3
185x2
205x2
225x2
245x2
275x2 ( struggle, happy with this)
Conventional Deads Against Minis
135x1
225x1
275x1
315x1
365x3x1
First time doing either of these movements.
Walking lunges
40sx2x max
Seated Calf Raise with 3 second negative
x failure
Crazy training week while I start to get my programming set up ( the last workout of this post, will be my first one of the new planned few weeks. good to have some order back to what im doing!)
March 21
Speed Deads
285x8x3
Stiff Legged Deads/ BB Row supserset
185x3x8
Wide Neutral pulldowns/ Good Mornings Superset
3x8
some abs
Tuesday March 22
Bench
200x2x8
Close Grip
185x2x8
Incline
185x2x8
Facepull/ Pushdown superset
3x12
Reverse Fly/ D-Bell extnsion superset
3x12
Frriday March 25th
Olympic Squat
315x3
Conventional Deads
285x3x10
some abs
Sunday March 27th ( first day of actual proramming in weeks…)
Floor Press
Started by foam rolling my quads, erectors and back.
Standing Press/ BPA/ D-bell Row. 3x10 to warm up
Barbell Floor Press ( pinky on rings)
Barx10
135x3
135+small chainx3
135+big chainx3
135+both chainsx3
185+both chainsx3
225x3
225+small chainx1
225+big chainx1
225+both chainsx1
180+both chainsx3
180+both chainsx3
Palms In D-Bell Press
80sx2x10
Seated Paused D-Bell Press
60sx2x10
Wide Neutral Seated Cable Row
105x15
120x15
135x15
150x10
150x10
150x10
Free Time Training
Did some fat bar curls, a little more rowing, and some BPAs.
Conditioning:
Rowing Machine.
200m row as quickly as possible. Did this three times, my best time was on my second ‘set’
Finished up by foam rolling on my quads, erectors, upper back, and lats.
March 29th, 2011. Lower Body
Foam Roll Quads, low bacl, upper back.
Reverse Light Band Squats
135x3
225x3
275x3
315x1
365x1
405x1 ( tried to get a video, but my helper accidentally took a photo instead haha)
315x2x3
3 inch deficit Pulls with chains
135x1
225x1
275x1
315x1
365x1
285x2x3
One Legged Leg Press
1 platex20
1.5 platesx15
2 platesx12
Walking Lung
95lbsx2xfailure
Seated Cable Abs
3x20
Thats it!
Tried to get a video of my heaviest squat, but apparently my helper took a photo instead haha. Oh well, next week.
March 31st, Upper.
Foam Roll
Warm Up:
BPA/Row/Press 3x10
Floor Press with chains ( same set up as last week)
Barx3
135x3
185x3
225x1
245x1
220x3
205x8
185x12
Log Press
120x2x10
150x2x3
120x2x15
Neutral Pulldown
6x12-15
Recovery/ whatever. April Fools, 2011
Foam Roll Quads, glutes, hams, rear delts, lats and erectors.
Stretch lower body.
Some planks and bird dogs.
BPA 3x20
Band Pressdown 4x25
Face Pull 3x15
D-Bell Cleans 3x10
Decline Crunch 3x20
Rowing Machine
took two attempts at rowing 200m as quickly as possible.
Foam roll and stretch again.
10 mins sauna.
Time to take the weekend off!
Hill sprints x 12
April 5th, 2011. ME Bench
Bench
135x3
185x3
205x3
225x3
250x5
275x1x1 Board
295x1x2 Board
315x2x2 Board
315x2x2 Board
Close Grip Bench w/ approx 60lbs of chain
135 chainx10
155 chainx6
185 chainx2
135 chainx2x10
Seated Wide Neural Cable Row
3x15
D-Bell Row
110sx2x15
V-bar Pressdown
whole stack ( 150?)x3x15
DONE!