Tuesday 2/28/11 Squats(WK 1)
Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 50x15, 60x15
Squats
45x5 close-stance
45x5 med-stance
45x5 comp stance
135x3
225x2
275x2
315x1(Belt)
365x1(Belt, Wraps)
405x2(Briefs, Belt)
455x2(Briefs, Belt)
495x2(Briefs, Belt, Wraps)
585x1(Breifs, Belt, Wraps) reverse strong bands
635x1(Briefs, Belt, Wraps) reverse strong bands
Briefs were extremly tight today, didn’t hit depth with anything
SSB Close-Stance Squats
140x5
190x5
210x5
1-Legged Leg Press
1PLx12
2PLx12
3PLx12
4PLx12
each leg
Adducter/Abducter Machine
150x2x20(both in & out)
Calf Presses(on Leg Press)
230x3x20(2 legged)
140x2x20(1 legged)
Hammer Combo Crunch Machine
20x20
30x20
40x20
DB Side Bends
50x15
60x15
70x15
(That was it. Got kinda frustrated about not being able to hit depth tonight. I can tell it’s been a long time since I’ve been in anykind of squat gear. I’ve got to get back into geared squatting shape. I used the bands to try and ride the weight to depth but still couldn’t hit it. Guess I added some body mass.)
Wednesday 2/29/12 Aux(WK 1)
Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
70x12
80x12
90x12
Hammer Shrugs
90x3x20
BB Upright Rows
40x3x12
4-Way Neck Machine
25x2x15(front)
30x2x15(sides)
35x2x15(back)
Lying Ab Bench Machine
20x20
25x20
30x20
Hammer Calf Presses
140x3x20
Tibia Raises w/resistance tube
3x25
Reverse BB Curls
20x20
20x20
30x20
(Good workout, nice and fast paced.)
Thursday 3/1/12 Declines(WK 1)
Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
320x6
325x6
305x8
Standing Overhead BB Press
45x5
95x3
115x1
130x5
140x5
150x5 five rep PR
Wide-Grip Seated Cable Rows
80x12
100x12
120x10
Rear Delts on Pec-Dec
70x12
85x12
100x12
Seated Side Raises
5lbs DB’s 3 sets of 25
Hammer Curls
25x12
30x12
35x12
DB Shrugs(static hold)
70x12
80x12
90x12
(That was it, declines felt kinda heavy today, but everything still felt strong.)
Friday 3/2/12 Deadlifts(WK 1)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12
Block Pulls(sumo, bar 3in off floor)
135x3
225x1
315x1
365x1
405x1
425x3(Briefs, Belt)
435x3(Briefs, Belt)
445x3(Briefs, Belt) 10lbs less then my PR triple from this heigth
Stiff-Legged DL’s
275x5
295x5
315x5
Kneeling 1-Legged Leg Curls
50x12
70x12
90x12
each leg
Hammer Hip/Back Machine(these really hit the glutes!!)
140x3x12
Seated Calf Raises
140x3x20(2 legged)
50x2x20(1 legged)
Decline Sit-Ups
25x2x12
Side Cable Crunches
80x15
100x15
120x15
(Very good workout tonight!! The way thew weights felt today I believe a PR is gonna happen on dead’s in May.)
Monday 3/5/12 Bench(WK 2)
Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Side Rotators w/resistance tube: 2x15
Pulldowns: 70x12, 90x12
Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 Slingshot
335x1 Slingshot
350x1(DD shirt) 2 Board
370x1, second rep shot over my face, had collar jacked to far down
370x3(DD shirt) 3 rep PR off chest, pulled the collar up on chest
380x3(DD shirt) PR
390x3(DD shirt) another triple PR!!
Close-Grip BP(thumb-length from smooth)
230x5
240x5
250x3, tris are burnt!!!
Chest-Supported Row(plate loaded)
45x12
55x12
65x8
10x2x6(one-armed)
(That was it, didn’t have time to hit any other assistance work. Hit 3 PR’s tonight on bench!!)
Tuesday 3/6/12 Squats(WK 2)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 40x20, 50x20
Reverse Hypers: 50x15, 2 sets
Squats
45x5 close-stance
45x5 med- stance
45x5 comp-stance
135x3
225x2
275x1
315x1
405x3(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps up(loose), briefs, Wraps) high
585x1(Leviathan suit/straps up, Briefs, Belt, Wraps)
625x1(Leviathan suit/straps up, Briefs, Belt, Wraps) 10lbs PR!!! It was either right at or maybe a half inch above depth. The camera angle made it hard to tell
Close-Stance SSB Squats
140x5
160x5
180x5
back is kinda jacked so I didn’t go heavy on these
Hammer Calf Presses
180x3x20(2 legged)
90x2x20(1 legged)
Weighted Reverse Crunch Machine
PL2x20
PL3x15
PL4x10
Side Cable Crunches
100x15
120x15
140x15
(That was it, got to the gym late so didn’t have time for anything else. Squats felt good, hit a 10lbs PR, but from me not being in the suit for awhile I still need to work on some techinique issues.)
Wednesday 3/7/12 Aux(WK 2)
Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Neutral-Grip Pulldowns
80x3x12
Williams Shrugs(static hold)
60x12
75x12
90x12
Neutral-Grip Shrugdowns
70x12
80x12
90x12
4-Way Neck Machine
20x2x15(front)
25x2x15(sides)
30x2x15(back)
Hammer Combo Crunch Machine
PL3x3x20
Seated Calf Raises
50x3x20
Tibia Raises w resistance tube
2x40
Reverse BB Curls
20x3x20
(That was it. Pretty sore today, everything was light and fast paced.)