Getting ready for the APA Summer Bash meet on August 28th in Florence, SC
Monday 6/21/10 SQ/DL(WK 1)
Recumbent Bike- 5mins
Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
425x2(Briefs, Belt)
Rack Pulls(upper-shin level)
135x3
225x1
315x1
405x1
455x1 added belt here
475x1
BB Step-Ups
135x6
155x6
175x6
each leg
Reverse Hypers
45x12
90x12
45x12
Seated Hammer Calf Presses
160x3x25(2 legged)
70xx2x20(1 legged)
DB Side Bends
60x15
70x15
80x15
Seated Machine Crunches(the weight on this machine is heavy lol)
20x20
40x20
60x15
Exercise Bike- 10mins
(Had a pretty good workout today. I’ve got to get my body used to the heavy geared squats again, they felt strong though. Rack Pulls felt alright.)
Wednesday 6/23/10 Bench(WK 1)
Elliptical- 5mins
Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8(last rep paused for 2sec)
Rack Lockouts(POR grip)
295x3
315x3
335x3
Flat DB Press
40x20
45x15
Seated BB Shoulder Press(on Smith)
135x3x8
Side Raises
15x12
20x12
25x12
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)
Decline DB Tricep Extensions
25x12
30x12
35x12
One-Arm Tricep Pushdowns
15x12
25x12
35x10
each arm
Recumbent Bike- 15mins
(Very good workout today! All my bench sets felt really strong, and fast. Next week I’ll be in my shirt doing some heavy triples.)
Friday 6/25/10 Accessory(WK 1)
Recumbent Bike- 5mins
Band-Assi Chin-Up’s(green band)
Wide-Grip
BWx2x6
Nuetral-Grip
BWx2x6
Seated Cable Rows
100x12
125x12
150x12
One-Arm DB Rows
80x12
90x10
100x8
each arm
Face Pulls
80x12
100x12
120x12
4-Way Neck Machine
15x2x15(all 4 sides)
Tricep Bar Curls
20x12
40x12
60x10
20x20
One-Arm Cable Curls
20x12
30x12
40x12
each arm
Pinch-Grip Holds
25x4xFailure
each hand
Couldn’t get in any cardio today:(
(Good workout today, but my lats were sore from benching Wednesday. Everything was nice and pumped.)
Monday 6/28/10 SQ/DL(WK 2)
Recumbent Bike- 5mins
Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(T-Rex suit/straps down, Briefs, Belt) barely got to the box lol
495x1(T-Rex suit/straps down, Briefs, Belt)
530x1(T-Rex suit/straps down, Briefs, Belt) 10lbs PR on the box!!
Reverse-Band Deadlifts(green band)
135x3
225x1
315x1
405x1 added bands here
455x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
530x1(Max DL suit/straps up, Briefs, Belt)
Hammer Hip/Low Back Machine
110x12
160x2x12
Kneeling 1-Legged Leg Curls(plate loaded)
50x12
70x12
90x8
each leg
Calf Presses(on leg press)
235x3x20(2 legged)
145x2x20(1 legged)
Side Cable Crunches
90x15
110x15
130x15
Standing Cable Crunches
PL4x12
PL6x2x12
Recumbent Bike- 12mins
(Very good workout today, got a 10lbs PR on Box Squats and I’m happy about that. I know alot of people told me not to get a T-Rex suit but so far I really feel it’s a great suit(this is the first time in this suit). I went with my instinct on this and in my opinion it has great pop out of the hole and it’s alot easier to get off compared to the Leviathan lol. Deadlifts felt pretty strong today too and also my suit felt pretty tight today lol. Also my training partner has been working out with me for 4 weeks now and he hit a 25lbs PR on squats today!! His bench is also looking strong he is hitting some PB’s there also.)
Good to see you back here. Got any particular goals for this upcoming meet?
[quote]novaeer wrote:
Good to see you back here. Got any particular goals for this upcoming meet?[/quote]
Yes I have some goals in mind, but I’ll be more sure on what I’m gonna hit further into my training cycle.
Also just to give everyone a better look at my weekly schedule, I started this split back in January and it was reccomended to me by Ryan Celli
Mon- SQ/DL, lower Accessory
Wed- Bench, Shoulders, Triceps
Fri- Back, Biceps, Grip
By working out 3 days a week and working each bodypart once a week I’m am getting alot better results, and recovering alot better than I was before.
Wednesday 6/30/10 Bench(WK 2)
Elliptical- 5mins
Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
325x3(DD shirt)
335x3(DD shirt)
345x3(DD shirt
Added 3 Board, took off shirt(POR grip)
275x5
Added 2 Board
275x5
Hammer Incline Machine Press(weight on each side)
45x2x20
Seated DB Shoulder Press
40x2x12
Wide-Grip Upright Rows
45x12
55x12
65x12
DB Shoulder Rotations
8x2x15(both Int. & Ext.)
Machine Overhead Tricep Extensions
80x12
100x12
120x12
140x12
One-Arm Lying DB Extensions
30x3x6
each arm
Exercise Bike- 20mins
(Had a pretty good workout today. I think all the raw work I done this offseason really helped my bench, because I was kinda having a off day today. Normally when I feel off like this I can’t press this weight for triples, so I have definatly gotten stronger. I can tell I need to get my CNS used to the heavier weights in the shirt though, because the weights felt heavy in my hands today.)
[quote]novaeer wrote:
Good to see you back here. Got any particular goals for this upcoming meet?[/quote]
Here’s the goals I have in mind, but they are subject to change as the weeks go by
605-615 SQ
390-400 BP
505-515 DL
1500-1530 total
I weigh around 232lbs so that’ll put me in the 242’s
Friday 7/2/10 Accessory(WK 2)
Treadmill- 5mins
Magnum Pulldown Machine
75x12
100x12
125x12
150x12
Chest-Supported Rows(this feels extremly heavy to me for some reason) I listed only weights on machine
35x10
45x8
55x6
One-Arm Hammer High-Rows(weight on each side)
45x12
70x12
90x12
each arm
Bent-Over Rear Delt DB Raises
15x12
20x12
25x12
Nuetral Grip Shrugdowns(static hold)
100x12
120x12
140x12
BB Curls
55x12
65x12
75x12
One-Arm DB Preacher Curls
20x3x12
each arm
HG100x2x10
HG150x2x6
HG200x2x2
each hand(1 set regular, 1 set inverted)
Recumbent Bike- 10mins
(Had a pretty good workout today and I was surprised by this, because I have had a headache from hell all day.)
Monday 7/5/10 SQ/DL(WK 3)
Didn’t get to do my cardio warm-up, partner was waiting for me
Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(T-Rex suit/straps down, Briefs, Belt) didn’t hit depth
585x1(T-Rex suit/straps down, Briefs, Belt, Knee wraps) still didn’t hit depth
635x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) almost there lol
675x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) right at depth, 25lbs PR on the reverse bands!!
got videos of my last 2 sets, will upload them when I get them on the computer
Suspened SSB Good Mornings
155x5
175x5
195x5
1-Legged Leg Press
165x12
255x12
345x12
each leg
Adducter/Abducter Machine
125x2x20(both in & out)
Hammer Horizontal Calf Presses
210x3x20(2 legged)
120x2x20(1 legged)
DB Side Bends
55x15
65x15
75x15
Ab Wheel
BWx2x6
Recumbent Bike- 12mins
(Had a awesome workout today!! Hit a 25lbs PR today! The T-Rex is a awesome suit, lots of pop out of the whole, I can’t wait until I get it fully broken in.)
Here’s the videos
635(i think this might have been a little high)
675
Wednesday 7/7/10 Bench(WK 3)
Elliptical- 5mins
Reverse-Band Bench Press(green bands)
45x10
95x8
135x5
185x3
225x2
275x1
315x1 added bands here
335x1
365x1(DD shirt)
385x1(DD shirt) hardest set of the day
405x1(DD shirt) easy!!
425x1(DD shirt)20lbs PR, just as easy as the 405!!
stopped there, wife was rushing me
got videos of last 2 sets, will upload them later
Hammer Iso-Wide Grip Chest Press(done these instead od DB’s because my right shoulder is bothering me)
45x2x20
70x20
BB Shoulder Press(on Smith)
135x6
145x6
155x6
DB Side Raises
15x12
20x12
25x12
Shoulder Horn Rotations
5x2x15
Rope Tricep Pushdowns
80x12
100x12
120x12
One-Arm Seated Overhead DB Extensions
30x12
35x2x10
each arm
Exercise Bike- 15mins
(Kinda felt like crap today, just didn’t really have no energy. I hit a 20lbs PR on the bands today and my bench sets felt strong and fast, but just felt like something was lacking today energy wise. Oh well still a good workout!! On another note, my right shoulder has been hurting and aching ever since Sunday.)
Bench videos(not the best angles my 8 and 6 yr old daughters were taping my lifts lol)
405
425
Friday 7/9/10 Accessory(WK 3)
Treadmill- 5mins
Neutral- Grip Pulldowns
100x12
120x12
140x12
160x8
Body Masters Rows
100x12
120x12
140x12
160x12
One-Arm Hammer DY Rows
70x2x12
each arm
Rear Delt DB raises(on incline)
12x12
15x12
20x12
Cable Crossover Shrugs
70x3x12
Alt DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
30x3x12
each arm
Wrist Roller
4sets
no cardio today
(Had a good workout, upper back had a great pump!)