JoelB
December 13, 2009, 12:58am
21
11-12-09
(return from a 5 days off training)
Close grip bench press; 205 lbs
(33 total reps in a record time of 15 min)
Close grip Bench press for pump
1x15 (135)
Bent over row supinated grip; 175lbs
(30 total reps)
Lying DB triceps Ext; 30lbs
(30 total reps)
I hadn’t held instruments for a surgery for nearly 12 months, and I did yesterday. Let me tell you it’s fucking annoying to hold something the laparoscopic camera in the same position for >20 mins with my big, fast-twitch, delts. The burn was so intense!
I’m so anxious to be done with obstetric man.
JoelB
December 18, 2009, 10:22pm
23
At least, you got a great time under tension!
JoelB
December 18, 2009, 10:30pm
24
17-12-09
Seated Military press
1x5 (110)
1x5 (130)
1x6 (145)
Hang clean (18 total reps)
2x3 (155)
1x3 (165)
2x3 (185)
1x3 (195)Power clean
Superset Waterbury style
(22 total reps) A1 Close grip chin-up (30lbs DB hooked btw my ankles)
(20 total reps) A2 DB seated curl (32,5lbs)
I was supposed to complete 30 reps each minimum…but after 45 minutes I’ve had enough!
JoelB
December 21, 2009, 8:17pm
25
19-12-09
Deadlift mixed grip; rest: 3min
1x5 (255)
1x5 (295)
1x9 (335)!
Superset Waterbury style
Leg curl (135lbs): 22 reps
Reverse hyper one legged (35lbs): 32 reps
JoelB
December 21, 2009, 8:21pm
26
21-12-09
Seated military press
1x3 (120)
1x3 (135)
1x4 (155)
Hang clean
2x3 (155)
2x3 (175)
2x3 (185)
Superset Waterbury style
Close grip Chin-up ( 30DB): 27 reps
Seated DB curl (32,5lbs): 20 reps
JoelB
December 24, 2009, 2:56am
27
22-12-09
Front squat
1x3 (215)
1x3 (250)
1x1 (280) I was supposed to hit 3 reps
Superset Waterbury style
(28 reps) Front squat; 205lbs
(42 reps) Leg curl; 120lbs
1x2min calves under tension
JoelB
December 24, 2009, 2:59am
28
23-12-09
Close grip Bench press; 205lbs
(35 total reps)
Bent over row supinated grip; 175lbs
(33 total reps)
DB triceps extension; 30lbs
(31 total reps)
JoelB
December 28, 2009, 7:51pm
29
28-12-09
Deadlift mixed grip
1x3 (275)
1x3 (315)
1x6 (355)
Superset Waterbury style
(23 total reps) Leg curl 135lbs
(38 total reps) Reverse hyper one legged 35lbs
JoelB
January 12, 2010, 2:01am
30
11-01-10
Seated military press
1x3 (120)
1x3 (140)
1x4 (155)
Chin-up close grip (18 total reps)
45 lbs (5,4,4,3,2) Easy!
DB fly away (DB press then fly in the eccentric phase): 3x10 (45lbs)
Seated DB curl: 3x10 (30lbs)
JoelB
January 14, 2010, 2:52am
31
13-01-10
Deadlift
1x3 (280)
1x3 (320)
1x4 (365)
GHR (18 total reps)
Reverse hyper one leg 3x10 (45lbs)
Calf raise 3x10
JoelB
January 17, 2010, 1:44am
32
14-01-10
Medium grip Bench press
1x3 (155)
1x3 (180)
1x9 (205)
Bent over row supinated grip(185lbs)
27 total reps (7,5,6,5,4)
Incline DB press (60lbs): 3x10; Rest:60s
Lying DB ext. (25lbs): 3x10; Rest:60s
JoelB
January 17, 2010, 1:48am
33
15-01-10
Front squat
1x3 (190)
1x3 (225)
1x5 (245)
Leg curl: 3x10
Leg press: 10,10,15
JoelB
January 18, 2010, 10:15pm
35
it seems interesting, but i’ll stick to the basic stuff since i got some success with it.
18-01-10
Seated military press
1x5 (130)
1x3 (150)
1x2 (165)
Chin-up ( 45lbs)
26 total reps (6,5,5,4,3,3)
DB fly away; 3x10; 50lbs
Seated DB curl; 3x10; 32,5lbs
JoelB
January 21, 2010, 12:18am
36
20-01-10
Deadlift; 315lbs
25 total reps in 15 min
GHR; 18 total reps
Reverse hyper one leg; 3x10; 45lbs
Calf raise; 3x10
JoelB
January 22, 2010, 7:40pm
37
21-01-11
Medium grip bench press
1x5 (165)
1x3 (190)
1x8 (215)
Bent over row supinated grip; (195lbs)
19 total reps (4,4,3,4,3,1)
Incline DB press; 3x10 (65lbs)
Lying DB ext.; 3x10 (30lbs)
JoelB
January 22, 2010, 7:50pm
38
22-01-12
I trade my Front Squat for a BB bench lunge to save my lower back a bit
Barbell bench lunge
1x5 (135)
1x5 (145)
1x10 (155)
Leg curl; 3x10 (135lbs) very painful!
10 min rest
Leg press (10,10,20) with some farts who made me laugh and I lost my focus
JoelB
January 26, 2010, 2:12am
39
25-01-10
Seated military press
1x5 (120)
1x5 (135)
1x5 (155)
Chin-up with 40lbs DB between my ankles
20 total reps (5,3,3,3,3,3)
DB fly away 1x10 (50lbs)
Seated biceps curl 1x10 (35lbs)
JoelB
January 28, 2010, 6:43pm
40
27-01-10
Deadlift; 320lbs
25 total reps (8,7,5,5)
GHR; 1xmax
Reverse hyper one leg; 1x12 (45lbs)
Calves; 1x12