Chest and triceps

HFS
Squat 245 x 6 x 3 sets
Bench 245 x 6 x 3 sets
Dead 245 x 5 x 3 sets

BB CG Floor Press
245 x 5 x 5 sets
295 x 1 x 1 x 1 x 1 form was a bit off

DB Power Fly
35 x 7 x 5 sets

just getting used to the volume and stuff. switching things uppp

pull Friday

cable row x 20 x 3
cable pulldown x 30 x 3
DB Row no rest between arms
50/55/60/65/70/75/70/85/90/95/100 x 10

seated hammer curl
15 x 10
25 x 10
35 x 10

Palms Up DB Curl
30 x 8 x 5 sets

Stretch and some stuff

Saturday
Legs
Leg Ext 100/130/150 x 20
Squat Speed wide stance 135 x 5, 185 x 5 x 3, 135 x 5 x 5
Goblet Speed Squat 50/55/65/70/75/80/85/90/95/100 x 10
Stretch x 10 min
Eliptical harddd x 5 min


Sunday Push
handcuffs x 10 x 3
Pullparts x 20 x 3

DB Paused Bench
30/50/70/90/100 x 10

Machine W/ doubled up miniband x 8 (miniband snapped and gave me a funny welt on my chest lol)
Seated Overhead press from 1" above forehead 185 x 5 x 7

A1 Stretcher pushups paused on bottom BW x 8 x 4
A2 Lying DB Extension 30/40/30/25 x 10

Rear Delts lying on bench 15 x 40/20/20/20

gotta start tracking training again...


legs

Fire hydrant
BW x 40 each leg

Leg Ext 1 sec pause at TKE
115 x 20
130 x 20
145 x 20
160 x 20 (last 5 reps were brutal)

No rest between A1 and A2
A1
Leg Curl Seated
130 x 15
145 x 15
160 x 15 x 2

A2
BB Highbar Medium Stance Squat
135 x 5
185 x 5
225 x 5
275 x 5

paused 1 count Leg Press w/ doubled heavy bands and average bands
1pps x 10
2pps x 10
3pps x 10 x 2

Speed Deathlifts
135 x 5 singles
185 x 5 singles
225 x 5 singles
275 x 20 singles

DB RDL
50 x 50

Stretch hip flexor, hamstring glute
"catcher" mobility sit x 180 seconds

still lifting weights not trackin like I oughta be

legs

leg ext 1-1-4 (20 seconds between sets)
100 x 20
130 x 20
145 x 20 (last 5 reps were brutal)

Fire Hydrant
BW x 30, 20

BB Squat (couldn't find a comfortable stance so I alternated med to wide)
135 x 5
185 x 5
225 x 5 x 2
275 x 3 x 2
270/265/260/255/250/245 x 3 (30 sec between sets)

Speed DL Conventional (I suck at these and am trying to get stronger with perfect form)
135 x 5 singles
225 x 5 singles
275 x 20 singles (all fasssst)

Leg Curl (5 sec hold on top)
135 x 10, 7, 6, 5

Roll hammy with bb
5-min ATG squat stretch/test
hip flexor stretch

reread my last two posts and im predictably predictable

Back from wednesday
DB Row alternate from one arm to the other no rest
15 x 10
40 x 10
60 x 10
65 x 10
70 x 10
75 x 10
80 x 10
90 x 10 x 2

Nautilus Machine Row
150 x 7 x 4 sets
130 x 7

2" below knee rack pulls controlled due to fitness club
135 x 10
225 x 10
315 x 5

Row 500m
1:27
just about fell off seat LOL @ potential Concept2 injury.

try not to throw up by standing in the cold minnesota outdoors x 2 min


Legz
hip work with band ala stormdabeech, stretching
fire hydrants x 40

Front Squat
45 x 15
Everything felt good except hip flexor felt like there was pinching (IDK if it was broomball, sitting for 10-12 hours at work, adding 20 grams of creatine for the last 6 days, or whatev)

Leg Ext (3-1-2) less than 60 sec between sets
100 x 12
115 x ""
130 x ""
145 x ""
160 x ""
175 x ""
190 x 12,10,8

Lunges
40 x 30 each leg

Leg Press w/ doubled heavy and average bands
1pps x 10
2pps x 10
3pps x 10 (hard)

ATG Front Squat less than 60 seconds between sets
95 x 10 x 5 sets (lungs and quads were firing)

Strech quads, hammies
roll hammies with bb
roll quads and ITs with foam roller

3-min in the bottom of a ATG squat

chest, triceps and deltsss

2 rounds
handcuffs x 10
pull aparts regular x 10
high pull aparts x 10
behind head pull aparts x 10

Bench Medium Close Grip (thumbs away from smooth)
135 x 10
235 x 5
285 x 5
325 x 4 (I dunno if I could have gotten 5)
255 x 12 x 2 sets

DB Bench press
50 x California Girls by Katy Perry (probably 100 reps, with 3 or 4 10 second breaks)

Front Raise with 45 lb plate
45 x 20 x 4 sets




Note to self difference between 325 x 10 and 325 x 5:
Working 10-12 hours everyday and only eating 3 meals VS working from home and eating 5 meals

Back and Biceps
Pullups
1-2-3-4-5-6-7-5-4-3-2-1

Underhand BB Row
135 x 10
195 x 10
205 x 10
225 x 10
205 x 10 x 3

Deadlifts
135 x 10
225 x 10
295 x 10

PalmsUp bicep curls
100 total reps in as few sets as possible

-------------------
Legs
leg ext slowly up to
170 x 12

Split squats x 45 sec hold

Front squat
105 x 10 x 5 sets

-----------------------
Chest
Inlcine Bench
95 x 10
135 x 10
185 x 10
205 x 9
185 x 10
185 x 9

Floor Press Narrow Grip
135 x 10
225 x 10
225 x 9

5 rounds
A1
DB Lateral raise
20 x 20

A2
Tricep Pushdown seated w/ minis
band x 20

back

hip warmup
pulldown 100 x 50
DB Row 25 x 20

DL
135 x 5
225 x 5
315 x 5

DB Row
50 x 20
75 x 20
80 x 20 x 2

Pulldown
100 x 40

Fat Grips Hammer Curl Seated
15 x 20 x 4
25 x 20
20 x 20

Pulldown
100 x 40

Machine Row (10-count negative)
100 x 10
130 x 10
150 x 10 (form got loose on last 3 reps)

Palms up rotation curls (i.e. palms up on concentric, palms down on eccentric)
15 x 10 x 6

Chest and biceps
Bench
135 x 5
185 x 5
225 x 5
260 x 5
280 x 5
300 x 5
315 x 5
325 x 3

270 x 10
270 x 6

Half half full
180 x 6 x 5

Db bench
50 x 20 x 3

Bb curl 8 count negative
50 x 5 x 5

Incline curl
25 x 15 x 5

Legs
Leg ext
100 x 50
100 x 40
100 x 30
115 x 20

Leg press
4pps double heavy bands x 12 x 4

Lunge
95 x 15 yards x 3

Squat
135 x 8
185 x 8
225 x 8

Leg curl
135 x 12 x 5

Calf raise
50 x 20 x 4

Side vends
70 x 12 x 3

Shoulders and Triceps
Seated no back support military
95 x 5
115 x 5
135 x 5
165 x 5 x 5

Lat raises
25 x 15 x 4

Front Raises
30 x 15 x 4

Bent over fly
30 x 10 x 3

Lying Tricep Ext EZ Bar
75 x 15 x 5

Band Pushdowns
100 reps

back

pullups
5 reps x 5 sets

1arm DB ROw
100 x 12 x 3

Conv DLs
185 x 5 x 3

Shrugs wide grip
225 x 20 x 4

Seated Rows
200 x 15 x 3

Low Cable Lat Rows
50 x 15 x 5

Toe Press on Leg Press
3pps x 30 x 3

Day 1 WEIGHT REPS Rest Interval SETS
Bench Press 260,280,300,315,335 5 5
Bench press 280 8 1
Incline Press 1/2,1/2, full 200 6 75 sec 3
Eccentric DB Curls (8 count) 50 5 60 sec 5
Incline Dumbell Curls 30 15 60 sec 4

Leg Ext 50,40,30,20, 60 sec rest 4sets
Leg Press 1pps,2pps,3pps,3pps,3pps 12 75 secrest
Walking Lunges 15 yards 95 75 sec 3
SSB Squats 245 8reps 3sets
leg curls 160 12 60 sec 5

Standing Military 195 x 5reps 3sets
Lateral Raises 25's 15reps 60 sec 4sets
Front raises 30's 15reps 60 sec 4sets
Bent over fly 30 10reps 60 sec 3sets
Dicks Press 120 15reps 90 sec 5sets
Tricep Pushdwons 20reps 60 sec 5sets
Skull crushers 75 15reps 60 sec 6
Leg raises (knees to chest) 12reps 3sets
Leg raises (straight up) 10reps 2sets

back yesterday

pullups
BW x 6 x 5 sets

DB Rows
100 x 15 x 3 sets

DL
135 x 5
185 x 5
225 x 5 x 3 sets

DB Shrugs
90 x 20 x 2 sets
90 x 10 50 x 10 paused x 2 sets

1 ARM BB Row
25 x 15
35 x 15
45 x 15 x 2
35 x 15

Calf Raises Standing on 45 plate Continuous
55 lbs x 40, BW x 20, 15, 15, 10

Chest and biceps

handcuffs x 10 x 2 sets
pullaparts x 30 x 2 sets

Bench
140 x 5
190 x 5
265 x 5
285 x 5
305 x 5
325 x 4 x 2 sets (no spotter coulda got 5 on both but woulda been grindin')

Incline 4 count negative
140 x 6
160 x 6
180 x 6
200 x 6 x 3 sets

Fat Gripz hammer curls 1-count pause on flex
20 x 10
30 x 10
40 x 10 x 4 sets

21s with dbs
30 x 21
25 x 21 x 2
20 x 21 x 2

squat
50 x 5
140 x 5
190 x 5
235 x 5
285 x 5

back
warmup
dislocates handcuffs x 20 x 2

pullups
BW x 8, 8, 7, 7,5

DB Row
30 x 10
60 x 10
100 x 15 x 2
75 x 15

DL
135 x 5
185 x 5
225 x 5
275 x 5 x 2

shrugs
75 x 20
80 x 20
75 x 20
70 x 20
65 x 20

Machine Row
160 x 10 (5-count negative) x 5 sets

Calf Raise On leg press
3pps x 20
2pps x 20 x 4

Cable lat pulldown
100 x 20 x 5

recent highlights

bench
285 x 5, 305 x 5, 325 x 5, 345 x 4

military strict
195 x 5, 215 x 3

highlights

bench: 240 x 6, 270 x 6, 305 x 6, 335 x 6

military: 185 x 5, 205 x 5

pullups: BW x 6 x 6 sets

week of 4/21/2013 highlights

Seated Military no back support 185 x 5
Pullups BW x 5 x 10 sets
DB Row 50 x 50 x 3 sets
Squat 275 x 5 225 x 10 x 3 sets
Leg press 2pps x 50 x 3 sets
bench 255 x 4, 285 x 4 315 x 4 345 x 3 325 x 4