Tuesday 2/3/08 Bench(WK 1)
Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
320x1(DD shirt) 3 Board
330x1(DD shirt) 2 Board
340x1(DD shirt) 1 Board
Decline Press
225x5
245x5
275x5
DB Flyes
30x10
35x10
40x10
Seated Side Raises
15x10
20x10
25x10
Seated Rear Raises
15x10
20x10
25x10
Front Raises
15x10
20x10
25x10
(Had an ok workout. I felt tired today, more than likely from the meet this past weekend.)
Thursday 2/5/08 Deadlifts(WK 1)
Reverse-Band Deadlifts, Conventional stance
135x5
225x5
315x5
365x2
405x2 one conventional, one Sumo
455x1(Briefs, Belt)
500x1(Briefs, Belt)
545x1(Max DL suit/straps up, Briefs, Belt)
495x1, 2 sets(Max DL suit/straps down, Briefs, Belt) sumo stance
545x missed, sumo
Zercher Squats
165x5
215x5
255x5
Band Leg Curls
2 sets
Band Pull-Throughs
2 sets
(That was it, worked almost 12hrs today so I didn’t have time for abs or calves.)
Monday 2/9/09 Squats(WK 2)
Treadmill- 5mins
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Squats
45x5
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt) didn’t hit depth
495x1(Leviathan suit/straps down, Breifs, Belt) still didn’t hit depth
550x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) right at parallel
Added Reverse Bands(Green average bands)
565x1(Full Gear)
600x1(Full gear) this went up very fast(VIDEO COMING)
Ultra-Wide Stance Squats
135x10
145x10
no gear
Pull-Throughs(on cable machine)
100x10
120x10
140x10
Band Leg Curls
2x12(2 legged)
2x12(1 legged)
Seated Calf Raises
70x20x3(2 legged)
35x20x2(1 legged)
Side Cable Crunches
100x15
110x15
120x15
Standing Cable Crunches(I finally figured out how to do these right lol)
80x12
100x12
120x12
140x7
(Very good workout today, Squats felt very strong.)
Tuesday 2/10/09 Bench(WK 2)
Treadmill- 5mins
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12
Bench Press
45x10
95x8
135x5
185x3
225x2
255x1
275x1
295x1(DD shirt)
315x1(DD shirt)
340x1(DD shirt)
Added Reverse Bands(Green bands), took off shirt
315x2
335x2
365x1
385x1
Lying DB Extensions
25x12
30x12
35x12
Nautilus Compound Rows
180x12
200x12
220x12
DB Shrugs(static hold)
40x12
50x12
60x12
Rear Delts on Pec-Dec
65x12
80x12
95x12
Hammer Curls
20x12
30x12
40x12
(Had a OK workout, all bench sets felt strong. I think from here on throughout my training cycle I will stick to Rack Lockout, and Boards for my lockout work.)
Thursday 2/12/09 Deadlifts(WK 2)
Treadmill- 5mins
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 60x25
Pull Downs: 80x12, 90x12
Deadlifts- Conventional
135x5
225x5
315x3
365x1(Belt)
405x1( Belt, Briefs)
455x missed
switched to sumo stance
455x1(Max DL suit/straps up, Briefs, Belt) alot easier
added Reverse Bands(Green bands)
475x1(Full gear) sumo
495x1(Full gear) sumo
510x1(Full gear) sumo
510x1(Full gear) Conventional
Suspended SSB Good Mornings(off Rack Pins)
125x5
165x5x3
1-Legged Seated Leg Curls/1-Legged Leg Extensions
65x12/65x12
80x12/80x12
each leg
Calf Press(on Leg Press)
205x20x3(2 legged)
135x20x2(1 legged)
Seated Crunch Machine
100x20
120x20
140x20
(That was it, deadlifts felt strong. I am really loving the band work for squats and deads. Next weeek I will take a break from the bands. Gonna use the Bands 2 weeks on and 1 week off. Also my bodyweight is at 229lbs right now.)
Friday 2/13/09 Declines(WK 2)
Treadmill- 5mins
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12
Decline Press
45x10
95x8
135x5
185x3
225x2
275x1
290x6, 2 sets
270x8
Reverse-Grip Pulldowns
100x12
120x12
140x12
Rear Delts on Pec-Dec
80x12
95x12
110x12
Side Raises
15x12
20x12
25x12
One-Arm Overhead DB Extensions/ One-Arm DB Preacher Curls
35x12x3/25x12x3
each arm
(Pretty good workout. I didn’t go very heavy today, because I have been feeling tired and sleepy all day for some reason.)