Chest Supported Incline Row:
10 x 50, 3 sets 10 x 55
Standing Cable Row:
2 sets 10 x 200, 2 sets 10 x 220, 2 sets 10 x 240
Close Grip Pulldowns:
2 sets 10 x 140, 2 sets 10 x 160
Reverse Flies:
10 x 20, 10 x 25, 10 x 30
Dumbbell Shrugs:
6 x 105, 6 x 110, 6 x 115, 6 x 120, 6 x 125
Dumbbell Jump Shrugs:
10 x 125, 10 x 120, 10 x 115
Overhead Shrugs:
15 x 45, 2 sets 10 x 135, 15 x 135
Hammer Curls:
10 x 20, 10 x 25, 2 sets 10 x 30, 8 x 35, 8 x 40, 6 x 50
Tate Curls:
2 sets 10 x 70 (each arm)
Over Under Curls:
3 sets 12 x 90 (switched grip after 6)
Neutral Dumbbell Hold:
65 x 30 seconds, 70 x 45 seconds
This was a really good workout. I went in, got to work, and felt good throughout. I am feeling a big difference in my Lats and forearms and its becoming apparent that I am working them more, and correctly. I did no forearm isolation. I am saving this for Friday or Saturday.
Thursday, June 28, 2007
Wednesday, June 27, 2007
DE Squat Volume
Box Squat:
15 x 45, 5 x 135, 5 x 155, 5 x 175, 5 x 195, 5 x 215, 5 x 235, 5 x 255, 5 x 275, 5 x 295
45 Degree Calf Raise:
3 sets 10 x 450
Kneeling Pulldown Abs:
15 x 180, 15 x 200, 15 x 220
This was the whole workout. I got tired of waiting for some Chinese guy to quit dicking around with the 45 degree raise so I plan on working 45 degree back raise and side bend obliques with Lats and Biceps today (June 27). I was tired, but I squatted loose thanks to rediscovering some, uh, lets call it partner assisted hip and low back mobility/ GPP work, that had been missing from my routine for the last few weeks. I did heavy calfs and some abs and called it since I had to work early. Two more days of my shitty job and then I get a better one where I can get enough sleep and not beat myself up all day. SO for now any leg workout is a good one.
15 x 45, 5 x 135, 5 x 155, 5 x 175, 5 x 195, 5 x 215, 5 x 235, 5 x 255, 5 x 275, 5 x 295
45 Degree Calf Raise:
3 sets 10 x 450
Kneeling Pulldown Abs:
15 x 180, 15 x 200, 15 x 220
This was the whole workout. I got tired of waiting for some Chinese guy to quit dicking around with the 45 degree raise so I plan on working 45 degree back raise and side bend obliques with Lats and Biceps today (June 27). I was tired, but I squatted loose thanks to rediscovering some, uh, lets call it partner assisted hip and low back mobility/ GPP work, that had been missing from my routine for the last few weeks. I did heavy calfs and some abs and called it since I had to work early. Two more days of my shitty job and then I get a better one where I can get enough sleep and not beat myself up all day. SO for now any leg workout is a good one.
Tuesday, June 26, 2007
Incline Volume
Incline Bench:
10 x 45, 5 x 135, 3 x 185, 5 x 245, 5 x 235, 5 x 225, 8 x 215, 8 x 205, 8 x 195
Neutral Grip Explosive OHP:
5 x 60, 5 x 65, 5 x 70, 5 x 75, 5 x 80
Partial Static OHP W/ Mini Bands:
10 x 95, 3 sets 5 x 115
Hammer Curl and Press:
3 sets 6 x 55
Shoulder Raises (front and side):
2 sets 10 x 25
Incline Flies:
10 x 25, 10 x 30, 10 x 35
Overhead Tricep extension (w/ dumbbells):
2 sets 10 x 35
OH Tricep Cable Extension:
3 sets 10 x 150
Static Stretch Band Crunch Holds:
5 sets of 5, each held for a 5 count
Wrist Curls:
2 sets of 10 extension and flexion with 10# plate
COC holds:
3 holds of 30 seconds with Trainer
This was a nice workout. I felt completely jacked throughout. Everything in my life is going smoothly now and I feel extra motivated and encouraged to lift. I took my thyroid medicine for the first time in 2 1/2 years today and my energy felt much better. I shocked up for this one and got a serious pump. I know the incline volume will hurt for the next few days, but I want larger upper pecs and pec-delt tie ins. I did partial range OHP with the mini bands choked around the bottom of the squat rack. I just wanted to blast the triceps overhead and indirectly work the lats and abs for support. This was extremely difficult and I will be sure to mix these into my regular training.
10 x 45, 5 x 135, 3 x 185, 5 x 245, 5 x 235, 5 x 225, 8 x 215, 8 x 205, 8 x 195
Neutral Grip Explosive OHP:
5 x 60, 5 x 65, 5 x 70, 5 x 75, 5 x 80
Partial Static OHP W/ Mini Bands:
10 x 95, 3 sets 5 x 115
Hammer Curl and Press:
3 sets 6 x 55
Shoulder Raises (front and side):
2 sets 10 x 25
Incline Flies:
10 x 25, 10 x 30, 10 x 35
Overhead Tricep extension (w/ dumbbells):
2 sets 10 x 35
OH Tricep Cable Extension:
3 sets 10 x 150
Static Stretch Band Crunch Holds:
5 sets of 5, each held for a 5 count
Wrist Curls:
2 sets of 10 extension and flexion with 10# plate
COC holds:
3 holds of 30 seconds with Trainer
This was a nice workout. I felt completely jacked throughout. Everything in my life is going smoothly now and I feel extra motivated and encouraged to lift. I took my thyroid medicine for the first time in 2 1/2 years today and my energy felt much better. I shocked up for this one and got a serious pump. I know the incline volume will hurt for the next few days, but I want larger upper pecs and pec-delt tie ins. I did partial range OHP with the mini bands choked around the bottom of the squat rack. I just wanted to blast the triceps overhead and indirectly work the lats and abs for support. This was extremely difficult and I will be sure to mix these into my regular training.
Lats, Traps, and Biceps
Dumbbell Shrugs:
10 x 80, 10 x 85, 10 x 90, 10 x 95, 10 x 100
Overhead Barbell Shrugs:
3 sets 10 x 45, 3 sets 10 x 95, 3 sets 10 x 135
Overhead dumbbell shrugs:
3 sets 10 x 25
Lat Pulldowns:
10 x 140, 10 x 160, 10 x 180, 10 x 200
Standing Cable Rows:
2 sets 10 x 200, 2 sets 10 x 220, 2 sets 10 x 240
Standing Hammer Curl:
10 x 20, 10 x 25, 10 x 30, 10 x 35, 10 x 40, 10 x 45, 5 x 50
Incline Seated Spider Curl:
3 sets 10 x 25
Standing Reverse Grip EZ Curl:
2 sets 10 x 70
Reverse Flies:
3 sets 10 x 25
Neutral Grip Holds:
65 x 1 min, 70 x 1 min 5 sec, 75 x 45 sec.
Forearm extension and flexion:
2 sets 10 x 20, 10 x 25
Bicep and forearm dynamic rotation:
3 sets 10 x 15
A very bicep heavy weekend workout. The only new or special thing here were the neutral grip holds to blast my lats and get them used to being under tension. I took the idea from Chuck because he does log holds to work his Lats for the log press. Things went well and the bicep feels 100% again. Felt extra motivated that day. Everything is coming together nicely.
10 x 80, 10 x 85, 10 x 90, 10 x 95, 10 x 100
Overhead Barbell Shrugs:
3 sets 10 x 45, 3 sets 10 x 95, 3 sets 10 x 135
Overhead dumbbell shrugs:
3 sets 10 x 25
Lat Pulldowns:
10 x 140, 10 x 160, 10 x 180, 10 x 200
Standing Cable Rows:
2 sets 10 x 200, 2 sets 10 x 220, 2 sets 10 x 240
Standing Hammer Curl:
10 x 20, 10 x 25, 10 x 30, 10 x 35, 10 x 40, 10 x 45, 5 x 50
Incline Seated Spider Curl:
3 sets 10 x 25
Standing Reverse Grip EZ Curl:
2 sets 10 x 70
Reverse Flies:
3 sets 10 x 25
Neutral Grip Holds:
65 x 1 min, 70 x 1 min 5 sec, 75 x 45 sec.
Forearm extension and flexion:
2 sets 10 x 20, 10 x 25
Bicep and forearm dynamic rotation:
3 sets 10 x 15
A very bicep heavy weekend workout. The only new or special thing here were the neutral grip holds to blast my lats and get them used to being under tension. I took the idea from Chuck because he does log holds to work his Lats for the log press. Things went well and the bicep feels 100% again. Felt extra motivated that day. Everything is coming together nicely.
Monday, June 18, 2007
ME Press
Incline Bench:
10 x 45, 5 x 135, 3 x 185, 2 x 225, 2 x 265, 2 x 255, 2 x 245, 2 x 235
OHP:
10 x 45, 5 x 135, 3 x 185, 3 x 135, 6 x 225, 6 x 225, 8 x 225
Hammer Curl and Press:
3 sets 6 x 55
Neutral Incline Bench:
10 x 65, 10 x 70, 8 x 70
Incline Flies:
3 sets 10 x 25
Shoulder Raises:
2 sets 10 x 20 (front and side)
Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200, 10 x 220
This was an alright workout. My shoulder got a little fucked up on my first sets of incline because I forgot to tuck my shoulders and elbows. So it was feeling a little sore and tight throughout the workout. I think I was sluggish at first, but I got to thinking how shitty my weekend went and I started throwing around the weight. I finished strong and it felt good. I did no tricep isolation to sav emy elbows. I did no abs but I will do some tonight along with elliptical. I liked incline flies for improving my pec delt tie ins and helping my static bicep strength especially where I was injured.
10 x 45, 5 x 135, 3 x 185, 2 x 225, 2 x 265, 2 x 255, 2 x 245, 2 x 235
OHP:
10 x 45, 5 x 135, 3 x 185, 3 x 135, 6 x 225, 6 x 225, 8 x 225
Hammer Curl and Press:
3 sets 6 x 55
Neutral Incline Bench:
10 x 65, 10 x 70, 8 x 70
Incline Flies:
3 sets 10 x 25
Shoulder Raises:
2 sets 10 x 20 (front and side)
Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200, 10 x 220
This was an alright workout. My shoulder got a little fucked up on my first sets of incline because I forgot to tuck my shoulders and elbows. So it was feeling a little sore and tight throughout the workout. I think I was sluggish at first, but I got to thinking how shitty my weekend went and I started throwing around the weight. I finished strong and it felt good. I did no tricep isolation to sav emy elbows. I did no abs but I will do some tonight along with elliptical. I liked incline flies for improving my pec delt tie ins and helping my static bicep strength especially where I was injured.
Thursday, June 14, 2007
Lats, Traps, and Biceps
Lat Pulldowns:
10 x 130, 10 x 140, 10 x 150, 10 x 160, 10 x 170, 10 x 180
Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200
One Arm Dumbbell Rows:
10 x 80, 10 x 85, 10 x 90
Dumbbell Shrugs:
10 x 85, 10 x 120, 10 x 125
Overhead Dumbbell Shrugs:
10 x 20, 10 x 25, 10 x 30
Overhead Barbell Shrugs:
4 sets 10 x 45, 2 sets 10 x 95, 2 sets 10 x 135
Hammer Curls:
10 x 25, 3 sets 10 x 30, 8 x 45
Standing Overhead Curl:
3 sets 10 x 50
Cable Torso Rotation:
2 sets 10 x 70
45 degree oblique raises:
2 sets 10 x bodyweight, 1 set 10 x BW + 20
Forearm extension and flexsion:
3 sets 10 x 20
Finger Tip dumbbell holds:
2 holds w/ 25 for 15 seconds each hand
This was a pretty standard pull workout. I found out about overhead shrugs from an article on T-Nation so I tried them and they work very well. I decided to work obliques today in my ab work but only did 2 exercises since I'll be installing office furniture for 6 hours tomorrow at work I want to be able to bend somewhat. My bicep is feeling really good and my forearms are starting to look pretty jacked. I had a lot of stuff pop out in my wrist today and its feeling better.
10 x 130, 10 x 140, 10 x 150, 10 x 160, 10 x 170, 10 x 180
Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200
One Arm Dumbbell Rows:
10 x 80, 10 x 85, 10 x 90
Dumbbell Shrugs:
10 x 85, 10 x 120, 10 x 125
Overhead Dumbbell Shrugs:
10 x 20, 10 x 25, 10 x 30
Overhead Barbell Shrugs:
4 sets 10 x 45, 2 sets 10 x 95, 2 sets 10 x 135
Hammer Curls:
10 x 25, 3 sets 10 x 30, 8 x 45
Standing Overhead Curl:
3 sets 10 x 50
Cable Torso Rotation:
2 sets 10 x 70
45 degree oblique raises:
2 sets 10 x bodyweight, 1 set 10 x BW + 20
Forearm extension and flexsion:
3 sets 10 x 20
Finger Tip dumbbell holds:
2 holds w/ 25 for 15 seconds each hand
This was a pretty standard pull workout. I found out about overhead shrugs from an article on T-Nation so I tried them and they work very well. I decided to work obliques today in my ab work but only did 2 exercises since I'll be installing office furniture for 6 hours tomorrow at work I want to be able to bend somewhat. My bicep is feeling really good and my forearms are starting to look pretty jacked. I had a lot of stuff pop out in my wrist today and its feeling better.
Wednesday, June 13, 2007
DE Squat
Warmup:
Hip and Hamstring stretching, lunges, good mornings, zercher leans, squat cleans
Box Squat:
10 x 45, 5 x 135, 3 x 185, 3 x 225, 3 x 275, 3 x 315, 3 x 365, 1 x 405
Squat Cleans:
3 sets 6 x 135
Box Jumps:
4 x 30, 3 x 50, 3 x 50, 3 x 55, 3 x 60
45 degree calf raise:
3 sets 10 x 270
45 degree back raise:
3 sets 10 x bodyweight
Kneeling Pulldown Abs:
20 x 150, 20 x 170, 20 x 190
Farmer's Walk:
120 x 240', 125 x 240'
This was a different workout than what I'm used to. I had thought about doing box squats with bands, but due to the tools in the power rack curling this was not possible. I decided to just work regular box squats and just did triples going up. I felt very good on these and they were feeling really strong. I think my form is getting better and I'm really learning how to breath into my stomach and push out against my belt to stay tight. I felt especially strong on 365 so I decided to try a set at 405. I got the first one up easily but I was seeing stars so I decided to rack it on account of not having a spotter. I did 3 sets of squat cleans after the box squat. I was going ass to the grass and taking a fairly narrow stance. I tried to pull myself under the bar and bounce out of the hole. These were challenging from a conditioning standpoint because I took little rest between sets, but this is how I need to prepare for the rigors of strongman. I felt these working my quads which I need to get some work on since wider stance box squatting places more stress on the hamstrings. I did box jumps after the cleans using the 12" box. These felt very explosive and I was easily 3-4" inches over the box with all the weights. I decided not to do any pullthrough or goodmornings today to give my low back and hamstrings a break. I did my 45 degree back raise and its getting to be too easy with just bodyweight so I'm going to have to start adding bands or weight. I only did one ab exercise again today because I was feeling so drained, but tomorrow I will do a lot more since its only lats and biceps day.
Hip and Hamstring stretching, lunges, good mornings, zercher leans, squat cleans
Box Squat:
10 x 45, 5 x 135, 3 x 185, 3 x 225, 3 x 275, 3 x 315, 3 x 365, 1 x 405
Squat Cleans:
3 sets 6 x 135
Box Jumps:
4 x 30, 3 x 50, 3 x 50, 3 x 55, 3 x 60
45 degree calf raise:
3 sets 10 x 270
45 degree back raise:
3 sets 10 x bodyweight
Kneeling Pulldown Abs:
20 x 150, 20 x 170, 20 x 190
Farmer's Walk:
120 x 240', 125 x 240'
This was a different workout than what I'm used to. I had thought about doing box squats with bands, but due to the tools in the power rack curling this was not possible. I decided to just work regular box squats and just did triples going up. I felt very good on these and they were feeling really strong. I think my form is getting better and I'm really learning how to breath into my stomach and push out against my belt to stay tight. I felt especially strong on 365 so I decided to try a set at 405. I got the first one up easily but I was seeing stars so I decided to rack it on account of not having a spotter. I did 3 sets of squat cleans after the box squat. I was going ass to the grass and taking a fairly narrow stance. I tried to pull myself under the bar and bounce out of the hole. These were challenging from a conditioning standpoint because I took little rest between sets, but this is how I need to prepare for the rigors of strongman. I felt these working my quads which I need to get some work on since wider stance box squatting places more stress on the hamstrings. I did box jumps after the cleans using the 12" box. These felt very explosive and I was easily 3-4" inches over the box with all the weights. I decided not to do any pullthrough or goodmornings today to give my low back and hamstrings a break. I did my 45 degree back raise and its getting to be too easy with just bodyweight so I'm going to have to start adding bands or weight. I only did one ab exercise again today because I was feeling so drained, but tomorrow I will do a lot more since its only lats and biceps day.
Tuesday, June 12, 2007
DE Press
Incline Bench:
10 x 45, 5 x 135, 2 x 185, 3 sets 5 x 225
Static Standing OHP (w/ mini bands):
3 sets 5 x 135
Explosive OHP:
5 x 135, 2 x 185, 7 x 225
Standing Hammer Curl and Press:
5 x 50, 2 sets 5 x 55
Neutral Dumbbell Incline:
12 x 60, 10 x 65, 8 x 70
Incline lateral shoulder raise:
3 sets 10 x 15
Standing Nuetral Grip Front Shoulder raise:
2 sets 10 x 25
Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200
Zottman Curls:
12 x 20, 12 x 25, 12 x 30
Spiders:
30 x 45, 44 x 65, 60 x 85
Hanging Knee Raise:
3 sets 10 x bodyweight
This workout was a big change for me. I am starting to feel close to 100% with my right bicep so I am getting back into OHP and dumbbell work. I did some incline today and I know for a fact that I need to work hard on this. I have almost no power on my incline. I did sets of 5 with 225 and even though I didn't struggle, they certainly weren't easy. I can throw 225 around on flat bench like bitch weight. I can do 25 reps with it, but I'm sure I can't do more than 8 or 9 on incline. This tells me that my upper pecs are small, weak, and imbalanced which could be setting me up for an injury. In fact last November I had a bad strain in my left upper pec that kept me from benching for 2 weeks. I think I am going to base the core of my upper body work around incline for the next 4-5 weeks because my wrists aren't feeling quite up to a lot of OHP volume. I did try a set of 225 to failure going explosive with the overhead but I couldn't get the 8th rep. I have done 10 before, but its been a while since I have done a lot of straight bar OHP. I am going to take it slow and do whatever I can to make my upper chest and shoulders strong. I did some incline lateral raises today and found these to be excellent for hitting the lateral and rear heads of the deltoids. They are very tough and you have to use a lighter weight. You also have to make sure that the front of the weight is lower so it hits more on the middle and rear heads. I did spiders again and they are awesome. I did them lighter for more reps and my forearms got jacked. I have been working a lot more forearms lately and I am really starting to see a difference. Today's workout was tough and felt different but in a very good way. I think I could stand to do a lot more of this dumbbell stuff and definitely more incline and OHP with bands.
10 x 45, 5 x 135, 2 x 185, 3 sets 5 x 225
Static Standing OHP (w/ mini bands):
3 sets 5 x 135
Explosive OHP:
5 x 135, 2 x 185, 7 x 225
Standing Hammer Curl and Press:
5 x 50, 2 sets 5 x 55
Neutral Dumbbell Incline:
12 x 60, 10 x 65, 8 x 70
Incline lateral shoulder raise:
3 sets 10 x 15
Standing Nuetral Grip Front Shoulder raise:
2 sets 10 x 25
Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200
Zottman Curls:
12 x 20, 12 x 25, 12 x 30
Spiders:
30 x 45, 44 x 65, 60 x 85
Hanging Knee Raise:
3 sets 10 x bodyweight
This workout was a big change for me. I am starting to feel close to 100% with my right bicep so I am getting back into OHP and dumbbell work. I did some incline today and I know for a fact that I need to work hard on this. I have almost no power on my incline. I did sets of 5 with 225 and even though I didn't struggle, they certainly weren't easy. I can throw 225 around on flat bench like bitch weight. I can do 25 reps with it, but I'm sure I can't do more than 8 or 9 on incline. This tells me that my upper pecs are small, weak, and imbalanced which could be setting me up for an injury. In fact last November I had a bad strain in my left upper pec that kept me from benching for 2 weeks. I think I am going to base the core of my upper body work around incline for the next 4-5 weeks because my wrists aren't feeling quite up to a lot of OHP volume. I did try a set of 225 to failure going explosive with the overhead but I couldn't get the 8th rep. I have done 10 before, but its been a while since I have done a lot of straight bar OHP. I am going to take it slow and do whatever I can to make my upper chest and shoulders strong. I did some incline lateral raises today and found these to be excellent for hitting the lateral and rear heads of the deltoids. They are very tough and you have to use a lighter weight. You also have to make sure that the front of the weight is lower so it hits more on the middle and rear heads. I did spiders again and they are awesome. I did them lighter for more reps and my forearms got jacked. I have been working a lot more forearms lately and I am really starting to see a difference. Today's workout was tough and felt different but in a very good way. I think I could stand to do a lot more of this dumbbell stuff and definitely more incline and OHP with bands.
Friday, June 8, 2007
Back and Biceps
Close Grip Triangle Handle Pulldowns:
10 x 90, 10 x 110, 10 x 130, 10 x 150, 10 x 170
Hammer Curls:
2 sets 10 x 20, 2 sets 10 x 25, 10 x 35, 10 x 40
Dumbbell Cleans:
4 x 55, 3 x 60, 3 x 65, 3 x 70, 3 x 75
Dumbbell Shrugs:
10 x 85, 10 x 90, 2 sets 10 x 95, 2 sets 10 x 100
Standing Cable Rows:
10 x 110, 10 x 130, 10 x 150, 10 x 170, 10 x 190
Chest Supported Rows:
3 sets 10 x 50 (on dumbbell incline bench)
Spiders:
3 sets 16 x 95
Reverse Grip Curls:
2 sets 10 x 70
Full Forearm Rotation:
2 sets 15 x 10
Forearm extension and flexion:
3 sets 12 x 20
This was my first good Back and Bicep workout since my injury 4 weeks ago. I am feeling close to top form with my right bicep, but I can feel some adhesions and scar tissue in there so I am having to break it up and take it easy for the next few workouts. I tried two new exercises today; chest supported row with dumbells on the incline bench, and spiders which I just learned about today in an email from elite. Both worked well, but spiders are the real deal, these kicked the shit out of my forearms. I will definitely make these a staple in my grip and forearm training.
10 x 90, 10 x 110, 10 x 130, 10 x 150, 10 x 170
Hammer Curls:
2 sets 10 x 20, 2 sets 10 x 25, 10 x 35, 10 x 40
Dumbbell Cleans:
4 x 55, 3 x 60, 3 x 65, 3 x 70, 3 x 75
Dumbbell Shrugs:
10 x 85, 10 x 90, 2 sets 10 x 95, 2 sets 10 x 100
Standing Cable Rows:
10 x 110, 10 x 130, 10 x 150, 10 x 170, 10 x 190
Chest Supported Rows:
3 sets 10 x 50 (on dumbbell incline bench)
Spiders:
3 sets 16 x 95
Reverse Grip Curls:
2 sets 10 x 70
Full Forearm Rotation:
2 sets 15 x 10
Forearm extension and flexion:
3 sets 12 x 20
This was my first good Back and Bicep workout since my injury 4 weeks ago. I am feeling close to top form with my right bicep, but I can feel some adhesions and scar tissue in there so I am having to break it up and take it easy for the next few workouts. I tried two new exercises today; chest supported row with dumbells on the incline bench, and spiders which I just learned about today in an email from elite. Both worked well, but spiders are the real deal, these kicked the shit out of my forearms. I will definitely make these a staple in my grip and forearm training.
Thursday, June 7, 2007
ME / Volume Squat
Warmup:
Hip/Hamstring Stretching, Ballistic toe touches, Zercher leans, Squat Cleans, Lunges, Side hurdles, Speed squats, Good Mornings
Back Squats:
10 x 45, 5 x 135, 5 x 185, 3 x 225, 3 x 275, 1 x 315, 1 x 365, 2 x 405, 10 x 315,
12 x 275, 20 x 225
Standing Good Mornings:
3 sets 10 x 135
45 degree Calf Raise:
3 sets 10 x 270
Weighted Leg raise:
2 sets 8 x 15
Side Bend Abs:
15 x 180, 15 x 210
Standing Pulldown Abs:
10 x 90, 10 x 110
45 Degree Back Raise:
2 sets 10 x bodyweight
This was a difficult workout. I decided to get into some squat volume. I thought I should still work a few heavy reps so I did 2 at 405. I think I'll keep up the volume and maybe try to do 2 sets of 2 with a fairly heavy weight before the volume work just to maintain my strength. I thought I was going to pass out or throw up on every high rep set. I was dizzy off my ass and sweating profusely. I did 3 sets of Standing Good Mornings following the squats, but I decided 2 sets of most everything else was enough. This workout kicked my ass which tells me I need to do more of these.
Hip/Hamstring Stretching, Ballistic toe touches, Zercher leans, Squat Cleans, Lunges, Side hurdles, Speed squats, Good Mornings
Back Squats:
10 x 45, 5 x 135, 5 x 185, 3 x 225, 3 x 275, 1 x 315, 1 x 365, 2 x 405, 10 x 315,
12 x 275, 20 x 225
Standing Good Mornings:
3 sets 10 x 135
45 degree Calf Raise:
3 sets 10 x 270
Weighted Leg raise:
2 sets 8 x 15
Side Bend Abs:
15 x 180, 15 x 210
Standing Pulldown Abs:
10 x 90, 10 x 110
45 Degree Back Raise:
2 sets 10 x bodyweight
This was a difficult workout. I decided to get into some squat volume. I thought I should still work a few heavy reps so I did 2 at 405. I think I'll keep up the volume and maybe try to do 2 sets of 2 with a fairly heavy weight before the volume work just to maintain my strength. I thought I was going to pass out or throw up on every high rep set. I was dizzy off my ass and sweating profusely. I did 3 sets of Standing Good Mornings following the squats, but I decided 2 sets of most everything else was enough. This workout kicked my ass which tells me I need to do more of these.
Monday, June 4, 2007
ME Press
Bench:
10 x 45, 5 x 45, 5 x 135, 3 x 225, 2 x 275, 6 x 315, 8 x 275, 4 x 255
Standing Neutral Grip Overhead Press:
6 x 50, 6 x 60, 6 x 65 (Static), 10 x 70 (explosive)
Seated Neutral Grip Military press:
3 sets 10 x 50
Close Grip Board Bench:
3 sets 10 x 185 (2 board)
Shoulder Raises:
2 sets 10 x 20 (front and side)
Hammer Curls:
10 x 25, 2 sets 10 x 30
Standing Cable Rows:
10 x 120, 10 x 140, 10 x 160, 10 x 180
Kneeling Pulldown abs:
10 x 180, 10 x 200, 10 x 220
Standing Crunch Holds (w/ average band):
3 sets of 5 each held for a 5 count
Tricep pressdowns (w/ average band):
5 sets of 10
This workout went pretty well. I came in a little lighter than usual but I really have not been eating much lately and I have been walking a lot and working more cardio, so I'm not sure what to make of it. I do know I was adequately hydrated so water weight was not an issue. The gym was really hot today so I started feeling light-headed. I took a pretty decent break between sets and the workout went a little long. I planned on doing a 6, 8, 10 on bench going 315, 275, 255, but I really was not feeling set on the 255 and set it down after 4 so I wouldn't hurt myself. 315 for 6 reps is my best set to date so I am very happy with that. I am feeling better about the strength of my bicep. I was able to do hammer curls up to 50 pounds with the right arm today and I was able to clean 70 pound dumbbells up to my chest to do overhead press without a problem. I will give myself one more rehab workout on Wednesday to be sure I am ready to start training it again, but I will take it slow and be careful then and afterward. I think that since my bicep is getting better I will mix OHP and Neutral Grip work for DE and ME days to where I am always doing one or the other but not both in the same workout. I want to get into some incline work and back away from flat bench for a while just to balance out my chest and shoulders. I am thinking about maybe doing neutral dumbbell flat bench or one arm bench, but I think I want to get away from heavy barbell benching for the next 4 weeks. I think I make more progress on bench by not training it than when I go through a heavy cycle. I may throw a 225 rep test in after 2 weeks, but I'm not sure. I am thinkng my training in general may be getting into more volume work and conditioning because I really want to get in better shape and drop 25-30 pounds of fat over the next 4-5 months. Now that my bicep is getting better its time to conquer my Lats.
10 x 45, 5 x 45, 5 x 135, 3 x 225, 2 x 275, 6 x 315, 8 x 275, 4 x 255
Standing Neutral Grip Overhead Press:
6 x 50, 6 x 60, 6 x 65 (Static), 10 x 70 (explosive)
Seated Neutral Grip Military press:
3 sets 10 x 50
Close Grip Board Bench:
3 sets 10 x 185 (2 board)
Shoulder Raises:
2 sets 10 x 20 (front and side)
Hammer Curls:
10 x 25, 2 sets 10 x 30
Standing Cable Rows:
10 x 120, 10 x 140, 10 x 160, 10 x 180
Kneeling Pulldown abs:
10 x 180, 10 x 200, 10 x 220
Standing Crunch Holds (w/ average band):
3 sets of 5 each held for a 5 count
Tricep pressdowns (w/ average band):
5 sets of 10
This workout went pretty well. I came in a little lighter than usual but I really have not been eating much lately and I have been walking a lot and working more cardio, so I'm not sure what to make of it. I do know I was adequately hydrated so water weight was not an issue. The gym was really hot today so I started feeling light-headed. I took a pretty decent break between sets and the workout went a little long. I planned on doing a 6, 8, 10 on bench going 315, 275, 255, but I really was not feeling set on the 255 and set it down after 4 so I wouldn't hurt myself. 315 for 6 reps is my best set to date so I am very happy with that. I am feeling better about the strength of my bicep. I was able to do hammer curls up to 50 pounds with the right arm today and I was able to clean 70 pound dumbbells up to my chest to do overhead press without a problem. I will give myself one more rehab workout on Wednesday to be sure I am ready to start training it again, but I will take it slow and be careful then and afterward. I think that since my bicep is getting better I will mix OHP and Neutral Grip work for DE and ME days to where I am always doing one or the other but not both in the same workout. I want to get into some incline work and back away from flat bench for a while just to balance out my chest and shoulders. I am thinking about maybe doing neutral dumbbell flat bench or one arm bench, but I think I want to get away from heavy barbell benching for the next 4 weeks. I think I make more progress on bench by not training it than when I go through a heavy cycle. I may throw a 225 rep test in after 2 weeks, but I'm not sure. I am thinkng my training in general may be getting into more volume work and conditioning because I really want to get in better shape and drop 25-30 pounds of fat over the next 4-5 months. Now that my bicep is getting better its time to conquer my Lats.
Friday, June 1, 2007
Mobility and Core
Incline Bench:
3 sets 10 x 45 (Narrow to Wide grip)
Overhead Press:
Basic warmup movements, 3 sets 5 x 45
Dumbbell Bench:
2 sets 10 x 35
Dumbbell Seated Shoulders:
2 sets 10 x 15
Shoulder Work:
Raises and plate swims with 5's
Hip and Leg mobility work:
Squat Cleans, Zercher Squat leans, Step ups, Lunges (all with bar only)
Standing Pulldown abs (on Lat Pulldown):
10 x 70, 10 x 90, 10 x 110
Obliques (on 45 degree raise):
3 sets 10 x bodyweight (each side)
Hanging Knee Raises:
3 sets 10 x body weight
Torso Rotation (on cable pulley):
2 sets 10 x 80 (each side)
5 minutes on concept II rower (1100 meters)
This workout was fast and not heavy at all. I wanted to get in and get some blood flowing for my ME squat on Saturday and DE Press on Sunday. This way I can eliminate lactic acid and feel looser the next 2 days. I decided to do some varying grip incline with the bar, some shoulder raise and press with the bar, some light dumbell bench and military press both done in the neutral grip. I did a good bit of hamstring and hip mobility so I will be looser for squat tommorow, plus I want to be more mobile when I get back from this bicep injury. I think working more mobility and core can only keep me healthier and make me better at strongman. I decided to do 4 abdominal exercises because I really want to work my core so it gets larger and stronger. I did two oblique exercises that I had not done in a while. I think the rotation and the work on the 45 degree will be nice additions to press downs and suitcase deadlifts. I want my core to be extremely stable for yoke carry and farmers walk, and the only way to do it is to work it heavy and often. I tried the concept II rower at the end of the workout and at first I thought it was easy, but after 5 minutes my whole body was burning. I got the idea from reading through Svend Karlsen's training log and I think I will keep up with it. It works the whole body and is fairly low impact. I want to bring up my conditioning so I think I will add rowing every other day adding one minute to the time until I am doing 15 minutes. I will add this to 3 sessions of 20 minutes on the elliptical each week to give me the GPP I need for lifting and strongman. No more excuses. I will come back from my injuries and I will be healthier and stronger than ever.
3 sets 10 x 45 (Narrow to Wide grip)
Overhead Press:
Basic warmup movements, 3 sets 5 x 45
Dumbbell Bench:
2 sets 10 x 35
Dumbbell Seated Shoulders:
2 sets 10 x 15
Shoulder Work:
Raises and plate swims with 5's
Hip and Leg mobility work:
Squat Cleans, Zercher Squat leans, Step ups, Lunges (all with bar only)
Standing Pulldown abs (on Lat Pulldown):
10 x 70, 10 x 90, 10 x 110
Obliques (on 45 degree raise):
3 sets 10 x bodyweight (each side)
Hanging Knee Raises:
3 sets 10 x body weight
Torso Rotation (on cable pulley):
2 sets 10 x 80 (each side)
5 minutes on concept II rower (1100 meters)
This workout was fast and not heavy at all. I wanted to get in and get some blood flowing for my ME squat on Saturday and DE Press on Sunday. This way I can eliminate lactic acid and feel looser the next 2 days. I decided to do some varying grip incline with the bar, some shoulder raise and press with the bar, some light dumbell bench and military press both done in the neutral grip. I did a good bit of hamstring and hip mobility so I will be looser for squat tommorow, plus I want to be more mobile when I get back from this bicep injury. I think working more mobility and core can only keep me healthier and make me better at strongman. I decided to do 4 abdominal exercises because I really want to work my core so it gets larger and stronger. I did two oblique exercises that I had not done in a while. I think the rotation and the work on the 45 degree will be nice additions to press downs and suitcase deadlifts. I want my core to be extremely stable for yoke carry and farmers walk, and the only way to do it is to work it heavy and often. I tried the concept II rower at the end of the workout and at first I thought it was easy, but after 5 minutes my whole body was burning. I got the idea from reading through Svend Karlsen's training log and I think I will keep up with it. It works the whole body and is fairly low impact. I want to bring up my conditioning so I think I will add rowing every other day adding one minute to the time until I am doing 15 minutes. I will add this to 3 sessions of 20 minutes on the elliptical each week to give me the GPP I need for lifting and strongman. No more excuses. I will come back from my injuries and I will be healthier and stronger than ever.
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