6/01/11
Deadlift
135x5
185x3
205x5
235x5
265x5
1 handed RFESS
40x3x10
BB Hip Thrust
115x10
135x10
155x10
Shrugs
135x10
155x10
175x10
Pallof Press
17.5x10
22.5x2.10
NG Chins
7, 5, 5
Was in a rush today, short rest periods and GTFO to watch the Stanley Cup Final Game 1.
6/2/11
Bench
45x10
95x5
110x5
130x5
145x5
Pendlay Row
100x10
120x10
140x10
DB Bench
45x10
52.5x10
60x10
High Rear Delt Row
50x12
Face Pull
some x 2x12
FG Hammer Curl
22.5x10
27.5x10
30x10
Rolling Tricep Ext.
30x3x10
6/23/11
Bench
45x10
95x5,5
130x5
145x3
160x1
170x1
180x1
190x1 (5 lb PR)
Tried out floor press
100x5
120x5
140x5
140x5
Pendlay Row
100x10
120x10
140x5
140x5
HS Iso Row
50x10
60x10
70x10
80x10
80x10
FG Hammer Curl
22.5x10
27.5x2x10
Rolling Tri Ext.
27.5x10
30x10
30x15
6/26/11
Squat
45x2x10
95x5
135x3
185x5 too big of a jump up to here.
210x3
230x1
240x1 smooth 5lb PR
250x1 ugly rep, came forward in the hole
250x1 slow but smooth. Was able to stay tight this time
10 sets of 3 chins, various grips b/w squat sets
Romanian DL
135x10
155x5
155x5
Gotta start using strap for these.
Goblet Rev lunge off step
60x10 LR
65x2x10LR
Ab rollout of step
bwx10
bwx10
bwx7
6/27/11
Push Press
50x10
70x5
100x3
120x3
130x1
140x1
Trying to find a max, I like push press alot better than strict press so going to work with that.
Weighted Chins
few w/up sets of 3 at bw
bw x 5
bw 10 x 3
bw 25 x 3
Last set was supposed to be 35, but I’m bad a math.
NG DB OHP
30x10
35x10
40x10
Rear Delt Raise
3x15x10
Delt Triad
3x10x10.
7/4/11
Bench
45x2x10
100x5
120x3
140x3
160x3
170x1
180x1
185x1
Suspended Pushups
bwx5
bwx6
bwx7
bwx6
Suspended Rows
bwx6
bwx6
bwx10
bwx7
Holy crap, both of these were way harder than I thought they’d be. Just got blast straps so i wanted to try them out. Was shaking all over the place on the pushups.
FG Hammer Curl
27.5x10, 6, 6
Rolling Tri Ext
30x10, 10, 10
Did these SS with no rest in between.
7/10/11
Squat
50x10
100x5
140x5
180x3
205x3
230x3
240x1
250x1
Should have went for another single after this, 240 was not bad, 250 went up really fast and smooth, I was suprised. Weird weights b/c bar = 50.
RDL
135x10
155x10
175x10
Rev lunge with fsq grip
95x5 LR
115x5 LR
Not a fan of those, get chocked too hard. Might try Zercher grip next time
FSQ
135x10
Gym closing, skipped abs.
7/11/11
Decided to try adding a day for just back excercises, getting a little tired of squeezing them in after other stuff. We’ll see how it goes.
NG Chins
5x5 bw
pause at the top, trying to really focus on lats
Pendlay Row
140x5
140x5
140x5
150x5
150x5
Meadows Row
barx10 LR
25x10 LR
35x10 Lr
not counting the bar on these, first time trying them, I liked them
Straight arm PD
45x10
50x10
50x10
Never done these before either, focused on lats again
Shrugs
no bars free so just 3x10x a 45 in each hand.
7/12/11
Push Press
50x2x10 no push
70x5 no push
85x3
100x3
115x7
Neutral Grip DB Press
30x10
35x10
40x10
Lateral Raise Front Raise
10x10
10x15
10x15
Rear Delt Raise
10x20
12.5x15
15x15
7/15/11
Deadlift
135x5 conv.
135x5 sumo
185x5 conv.
185x5 sumo
200x5
230x5
265x12 grip gave out.
Deficit Dead on 1 plate
225x3x5 trying to keep back straigh, might be lacking flexibility to pull well from this position, tried really sinking my hips in start pos.
Hip Thrust
120x15
140x10 5 sec hold
160x10 5 sec hold
BSS
30 in each hand x3 x10
7/17/11
Bench
45x10
95x5
115x5
130x5
150x7 bad reps, bar was drifting all over the place
Blast Strap Pushups
x7
x6
x6
Low Inc Flyes
15x15
17.5x10
17.5x10
First time ever doing flyes, kept the weights low.
FG Hammer Curl
27.52x10
30x5 FG, 30x5 reg.
Rolling Tri Ext
30x10
30x10
30x15