Monday 2/8/10 Bench(WK 1)
Didn’t get to do my cardio warm-up
Bench Press
45x10, 2 sets
95x8
135x5
185x3
225x2
265x6
265x5, missed 6th rep
245x8
Rack Lockouts(POR grip)
275x3
295x1
315x1
335x stapeled to the pins
225x5(close-grip)
Incline DB Press
40x15
45x15
50x10
Machine Shoulder Press
100x12
120x12
140x12
Seated DB Side Raises
15x12
20x12
25x12
Shoulder Rotations(on Incline)
10x2x15(both Int. & Ext.)
Decline DB Tricep Extensions
20x12
25x12
30x12
35x10
One-Arm Cable Tricep Kickbacks
10x12
15x12
20x12
each arm
(Good workout today, considering I’m running off of about 4hrs of sleep. I will be in my shirt next week doing some heavy triples.)
Wednesday 2/10/10 SQ/DL(WK 1)
Elliptical- 5mins
Squats
45x10
135x5
225x3
275x2
315x1
375x2(Briefs, Belt)
395x2(Briefs, Belt)
415x2(Briefs, Belt)
Rack Pulls- Conv(mid-shin level)
135x3
225x1
315x1
365x1
405x1
455x1 added belt here
475x1
495x1
I really focused on pushing my hips through on these
Leg Press
285x12
485x12
685x12
1-Legged Leg Curls
60x12
70x12
80x10
each leg
Calf Presses
245x3x20(2 legged)
135x2x20(1 legged)
Cable Side Bends
100x20
120x20
140x20
Ab Wheel
2 sets, I suck at these but they really work my stomach!!
(I had a very good workout tonight, squat and deadlift sets felt really strong. I felt really tired when I got to the gym, just real sleepy feeling and my sinuses has been bothering me. But when I got started today I just kept feeling better and better. Also it felt great to get back into some squat gear!!)
Friday 2/12/10 Accessory(WK 1)
Recumbent Bike- 5mins
Lat Pulldowns(alternating from front to behind the neck)
100x12
120x12
140x12
6 reps to the front and 6 reps behind the neck alternating on each rep
Seated Cable Rows
110x12
125x12
140x12
50x2x12(one armed) each arm
Williams Shrugs
140x12
160x12
180x12
Rear Delts(on Cables)
15x12
20x2x12
Nautilus 4-Way Neck Machine
25x2x20(all 4 sides)
Hammer Curls
25x12
30x12
35x12
One-Armed Machine Curls
50x12
65x12
80x12
each arm
Grip Machine
45x3x20(one handed) each hand
(Had a pretty good workout. It’s been awhile since I’ve done seated rows and my low back was still fried from Wednesday’s deadlifts so I decided to do these. I was really feeling them in my lower lats and I very seldom feel anything in the lower part of them. So I think I will keep these in my rotation.)
Monday 2/15/10 Bench(WK 2)
Treadmill- 5mins
Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x3(DD shirt)
305x3(DD shirt)
315x3(DD shirt)
Added 3 Board(POR grip, took off shirt)
275x2x3
Added 2 Board
255x2x3
Flat DB Press
50x2x10
DB Shoulder Press
40x3x12
Side Raises
10x12
15x12
20x12
Shoulder Rotations(on Cables)
5x2x15(both Int. & Ext.)
Overhead Seated Ez-Bar Tricep Extensions
65x12
75x10
85x8
One-Arm Tricep Pushdowns
40x3x12
each arm
(Had a pretty good workout. This is the first time I have been in my shirt in about 2 months, my wife said all my shirted sets looked easy and fast. Although I felt like I couldn’t get set up right on the bench tonight.)
Wednesday 2/17/10 SQ/DL(WK 2)
Elliptical- 5mins
Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt)
Reverse-Band Deadlifts- Conv(average bands)
135x3
225x1
315x1
365x1(Briefs, Belt) added bands here
405x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt) sumo stance
Seated Leg Curls
95x12
110x12
125x12
Adducter/Abducter
110x2x20(both In & Out)
Seated Calf Raises
85x3x20(2 legged)
35x2x20(1 legged)
(That was it, this is my first time back in my squat and deadlift gear since the meet I done back in December. The weight felt heavy on my back during squats, so I have to get my static strength back up. On deadlifts the sumo set went up alot faster and easier than the conventional set did. So with this workout I have figured out a few things to work on throughout the training cycle. Didn’t get in any ab work today. They just got through from being sore, so I just let my stomach rest.)
Friday 2/19/10 Accessory(WK 2)
Recumbent Bike- 5mins
V-Bar Pulldowns
90x12
110x12
130x12
150x8
One-Arm DB Rows
60x10
70x10
80x10
90x10
each arm
Face Pulls
80x12
100x12
120x12
140x12
Wide-Grip Shrugdowns
100x12
120x12
140x12
160x12
Mini-Band Pull-Aparts
2x15
Nautilus 4-Way Neck Machine
25x2x15(all 4 sides)
Ez-Bar Preacher Curls
35x12
55x12
65x12
One-Arm Concentration Curls
15x12
20x12
25x12
each arm
DB Wrist Curls
Reverse
10x20
12x20
15x20
Overhand
15x20
20x20
25x20
(Had a alright workout. Been feeling tired all day. Went to the Chiropracter yesterday and got my neck, back, and hips ajusted, and everything was feeling kinda sore today. So I tried to do some movements that didn’t tax my lower back and hips so much.)