Incline:
45 x 8, 95 x 7, 135 x 5, 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5, 225 x 3, 215 x 3, 205 x 3,
195 x 3, 185 x 3
Lat Pulldowns:
65 x 12, 90 x 12, 135 x 8, 150 x 8, 165 x 8, 150 x 8, 135 x 8
Hammer Strength Shoulder Press (with doubled mini bands):
90 + bands x 12, 140 + bands X 12, 110 + bands x 8
Chest Supported Row:
45 x 10, 100 x 10 x 3
Hammer Curl:
20 x 12, 25 x 12, 40 x 6, 35 x 6, 30 x 6, 27.5 x 10, 25 x 10
Tricep Press Downs:
40 x 15 x 3, 70 x 8
Dumbbell Shrugs:
50 x 30 x 3
Reverse Grip Curls (thumbless):
30 x 10 x 3
This was an all-out upper body workout. Incline felt very fast and explosive. Guess I'd better hit upper as much as I can because I tweaked my hamstring in a softball game this past weekend so lower body training may be a little sketchy the next 2 weeks.
Tuesday, June 23, 2009
Thursday, June 18, 2009
Log Press
Log Press:
70 x 5, 90 x 5, 120 x 5, 140 x 5, 160 x 3, 170 x 3, 190 x 3, 210 x 3, 160 x 12 x 2
Situps on tire with keg held behind head:
3 sets of 8
Sledge Hammer Rotations:
3 sets of 6 each arm
Kept this workout really short. It felt good. The 2 high rep sets on log felt difficult just because I have not developed my endurance. I see this as what I really need to work on as I prepare for the contest, but I am still 11 weeks out so there is plenty of time to get in great condition for it.
70 x 5, 90 x 5, 120 x 5, 140 x 5, 160 x 3, 170 x 3, 190 x 3, 210 x 3, 160 x 12 x 2
Situps on tire with keg held behind head:
3 sets of 8
Sledge Hammer Rotations:
3 sets of 6 each arm
Kept this workout really short. It felt good. The 2 high rep sets on log felt difficult just because I have not developed my endurance. I see this as what I really need to work on as I prepare for the contest, but I am still 11 weeks out so there is plenty of time to get in great condition for it.
Wednesday, June 17, 2009
Back and Power Clean
Power Clean:
135 x 2 x 2, 185 x 2, 225 x 2, 240 x 2, 260 x 2
Rack Pulls (from 21"):
315 x 5, 365 x 5, 405 x 5, 455 x 5, 495 x 5, 545 x 5, 585 x 5, 515 x 3, 475 x 3, 455 x 3, 425 x 3
Front Squats:
135 x 5, 155 x 3, 185 x 3, 225 x3, 245 x 3 x 2
Chest Supported Rows:
45 x 12, 75 x 12 x 5
Hammer Strength Shrug:
180 x 20 x 3
45 Degree Calf Raise:
180 x 20 x 3
Kneeling Pulldown Abs:
90 x 10 x 3
This was a really great workout. I don't know what got into me but I felt ridiculously strong throughout. Lately all my workouts have been going well, although I can't really explain it. I am not taking anything and often forget my vitamins. I should note that I did have a good preworkout meal of chicken florentine pasta, a protein shake, and some spark mixed with storm, aakg, kre-alkalyn, and beta alanine. During the workout I drank 1/2 diluted gatorade with 30 g of WM, 5g of BCAAs, 3 g of Leucine, 10 g of Creatine Mono, and 20 g of Glutamine. Perhaps my pre and peri-workout supplements helped.
135 x 2 x 2, 185 x 2, 225 x 2, 240 x 2, 260 x 2
Rack Pulls (from 21"):
315 x 5, 365 x 5, 405 x 5, 455 x 5, 495 x 5, 545 x 5, 585 x 5, 515 x 3, 475 x 3, 455 x 3, 425 x 3
Front Squats:
135 x 5, 155 x 3, 185 x 3, 225 x3, 245 x 3 x 2
Chest Supported Rows:
45 x 12, 75 x 12 x 5
Hammer Strength Shrug:
180 x 20 x 3
45 Degree Calf Raise:
180 x 20 x 3
Kneeling Pulldown Abs:
90 x 10 x 3
This was a really great workout. I don't know what got into me but I felt ridiculously strong throughout. Lately all my workouts have been going well, although I can't really explain it. I am not taking anything and often forget my vitamins. I should note that I did have a good preworkout meal of chicken florentine pasta, a protein shake, and some spark mixed with storm, aakg, kre-alkalyn, and beta alanine. During the workout I drank 1/2 diluted gatorade with 30 g of WM, 5g of BCAAs, 3 g of Leucine, 10 g of Creatine Mono, and 20 g of Glutamine. Perhaps my pre and peri-workout supplements helped.
Monday, June 15, 2009
Incline and Arms
Incline:
45 x 8, 135 x 5, 155 x 3, 185 x 5, 205 x 3, 215 x 8, 215 x 7, 215 x 6
Neutral Grip Lat Pulldowns:
75 x 12 x 3, 135 x 8, 150 x 8, 165 x 8
Incline Flies:
20 x 16 x 2
Hammer Curls:
27.5 x 12, 30 x 10 x 2, 25 x 12, 20 x 25
Dumbbell Shrugs:
45 x 30, 50 x 30, 55 x 25 x 2
Rope Tricep Extensions:
80 x 20 x 2
This workout was real fast (under 45 mins) I just went in before work and got in a quick lift. Everything felt really good and I got a crazy pump. I am feeling more confident in my presses and my upper pecs feel pretty solid.
45 x 8, 135 x 5, 155 x 3, 185 x 5, 205 x 3, 215 x 8, 215 x 7, 215 x 6
Neutral Grip Lat Pulldowns:
75 x 12 x 3, 135 x 8, 150 x 8, 165 x 8
Incline Flies:
20 x 16 x 2
Hammer Curls:
27.5 x 12, 30 x 10 x 2, 25 x 12, 20 x 25
Dumbbell Shrugs:
45 x 30, 50 x 30, 55 x 25 x 2
Rope Tricep Extensions:
80 x 20 x 2
This workout was real fast (under 45 mins) I just went in before work and got in a quick lift. Everything felt really good and I got a crazy pump. I am feeling more confident in my presses and my upper pecs feel pretty solid.
Friday, June 12, 2009
Hang Clean and Back
Hang Clean:
45 x 6, 95 x 5, 135 x 3, 185 x 2 x2, 205 x 2 x 2 , 225 x 2 x 2, 245 x 2
45 degree raise:
5 sets of 12
Leg extension:
90 x 30, 90 x 25, 115 x 20 x 2, 115 x 16
Seated calf raise:
90 x 25, 90 x 35, 90 x 20
Seated shrug:
180 x 15 x 3
Chest Supported Row:
100 x 8 x 3
Kneeling Pulldown Abs:
110 x 12 x 3
This went a lot better than I expected it to. My back was feeling a little F'd up, but after slathering on some Blue Heat and Biofreeze I got to moving around okay and did enough 45 degree raise to get it all pumped full of blood which should ultimately help it heal up. Cleans felt pretty fast, but I didn't want to push it too hard right away.
45 x 6, 95 x 5, 135 x 3, 185 x 2 x2, 205 x 2 x 2 , 225 x 2 x 2, 245 x 2
45 degree raise:
5 sets of 12
Leg extension:
90 x 30, 90 x 25, 115 x 20 x 2, 115 x 16
Seated calf raise:
90 x 25, 90 x 35, 90 x 20
Seated shrug:
180 x 15 x 3
Chest Supported Row:
100 x 8 x 3
Kneeling Pulldown Abs:
110 x 12 x 3
This went a lot better than I expected it to. My back was feeling a little F'd up, but after slathering on some Blue Heat and Biofreeze I got to moving around okay and did enough 45 degree raise to get it all pumped full of blood which should ultimately help it heal up. Cleans felt pretty fast, but I didn't want to push it too hard right away.
Thursday, June 11, 2009
Log and Axel press
Log Press:
70 x 5 x 2, 120 x 5 x 2, 140 x 5 x 2, 170 x 3 x 2, 190 x 3 x 2
Axel Press:
150 x 3, 170 x 3, 200 x 3, 220 x 3
This was the whole workout. pretty simple we just lifted in Troy's driveway. I plan on doing all my accessories tonight so I just got the presses in.
70 x 5 x 2, 120 x 5 x 2, 140 x 5 x 2, 170 x 3 x 2, 190 x 3 x 2
Axel Press:
150 x 3, 170 x 3, 200 x 3, 220 x 3
This was the whole workout. pretty simple we just lifted in Troy's driveway. I plan on doing all my accessories tonight so I just got the presses in.
Wednesday, June 10, 2009
A fat lazy coma
Last night I came home from work and immediately succumbed to the siren call of my tempurpedic mattress. I had been feeling exhausted all day, but even after 3 hours of weightless sleep on a luxurious visco-elastic surface that does not create pressure points or transfer motion, I awoke feeling like shit personified. Needless to say, the gym was not high on my list of priorities, but today I feel like a huge bloated ball of adipose excretement for not at least doing some cardio last night. So as I sat in my chair at work today reflecting upon my physical shortcomings, I have come to understand a few fundamental truths:
1. Little Debbie is an evil temptstress and behind the fascade of her cute old fashioned charm and promises of sweet goodness is an awful wasteland of diabetic dispair and rotund wretchedness. While she may offer cheap easy gratification, its not worth it. I am a recovering sweets junkie, and when I think hard about it I see no value in buying a chocolate pie from little Debbie. But perhaps I am in no place to say it as I've wasted a lot of money on enticing women whose pies were equally chocolate filled, although their boxes were far more beaten up than the neat little cardboard carb-coffins from Debbie.
2. My crappy office chair is responsible for my pec strains and tight hips. Spending all day in this posture destroyer has lead to several musculoskeletal issues. I need to fight against scapular protraction from hunching over the keyboard by doing some wall slides and I need to make sure to get up and walk around every half hour or so to prevent against muscular and ligamentous creep.
3. I need to sleep on the same schedule every night and make sure I stick to it. One late night this week has lead to 3 days of edginess, upset stomach, and being way out of rhythm.
1. Little Debbie is an evil temptstress and behind the fascade of her cute old fashioned charm and promises of sweet goodness is an awful wasteland of diabetic dispair and rotund wretchedness. While she may offer cheap easy gratification, its not worth it. I am a recovering sweets junkie, and when I think hard about it I see no value in buying a chocolate pie from little Debbie. But perhaps I am in no place to say it as I've wasted a lot of money on enticing women whose pies were equally chocolate filled, although their boxes were far more beaten up than the neat little cardboard carb-coffins from Debbie.
2. My crappy office chair is responsible for my pec strains and tight hips. Spending all day in this posture destroyer has lead to several musculoskeletal issues. I need to fight against scapular protraction from hunching over the keyboard by doing some wall slides and I need to make sure to get up and walk around every half hour or so to prevent against muscular and ligamentous creep.
3. I need to sleep on the same schedule every night and make sure I stick to it. One late night this week has lead to 3 days of edginess, upset stomach, and being way out of rhythm.
Tuesday, June 9, 2009
Bench
Bench:
45 x 8, 95 x 5, 135 x 5, 155 x 3, 185 x 3, 225 x 2, 245 x 2, 275 x 1, 295 x 1
Lat pulldowns:
110 x 15 x 2, 120 x 15 x 2
Triceps pressdowns:
35 x 22, 45 x 20, 50 x 18, 50 x 15
Cable Crossovers:
35 x 15 x 4
Hammer Strength Shrug:
90 x 30 x 4
Hammer Curls:
30 x 10, 25 x 12 x 2, 20 x 20
Lateral Shoulder Raise:
15 x 12 x 4
Bent-over shrug:
135 x 20 x 2
Tricep rope pull-aparts:
40 x 12 x 3
Dumbbell Curls:
20 x 12 x 3
I didn't have a lot of time for this workout. I got into the gym late after taking a 3 hour nap and was a little groggy at first, but I got to feeling pretty in the zone after a few warmup sets. The only problem was no one was in the gym while I was benching, so I didnt feel comfortable going any heavier without a spotter. The weights were flying off my chest, and my AC joints and pec minors were feeling pretty good. I did all my accessory work as 2 big super-sets which got me done quickly and gave me a huge pump.
45 x 8, 95 x 5, 135 x 5, 155 x 3, 185 x 3, 225 x 2, 245 x 2, 275 x 1, 295 x 1
Lat pulldowns:
110 x 15 x 2, 120 x 15 x 2
Triceps pressdowns:
35 x 22, 45 x 20, 50 x 18, 50 x 15
Cable Crossovers:
35 x 15 x 4
Hammer Strength Shrug:
90 x 30 x 4
Hammer Curls:
30 x 10, 25 x 12 x 2, 20 x 20
Lateral Shoulder Raise:
15 x 12 x 4
Bent-over shrug:
135 x 20 x 2
Tricep rope pull-aparts:
40 x 12 x 3
Dumbbell Curls:
20 x 12 x 3
I didn't have a lot of time for this workout. I got into the gym late after taking a 3 hour nap and was a little groggy at first, but I got to feeling pretty in the zone after a few warmup sets. The only problem was no one was in the gym while I was benching, so I didnt feel comfortable going any heavier without a spotter. The weights were flying off my chest, and my AC joints and pec minors were feeling pretty good. I did all my accessory work as 2 big super-sets which got me done quickly and gave me a huge pump.
Wednesday, June 3, 2009
Squat
Warm up:
Goodmornings and RDLs with broomstick, 45 degree raise, hip raises
Banded Box Squat:
45 x 6, 135 x 5, 135 + purples X 3, 225 + purples X 2, 275 + purples x 3 x 2
Leg Extensions:
80 x 15 x 3
45 degree calf raises:
90 x 20 x 3
Hanging leg raises:
3 sets of 6
45 degree back raise:
2 sets of 5
Kneeling pulldown abs:
60 x 10 x 3
This was an okay workout. I was pressed for time and thought I would just do box squats, rack pulls, calfs, and abs, but I tweaked something in my low back on my last squat rep so I modified my workout. My back felt alright after abs and stretching it out on the 45 degree raise, but it tightened up pretty bad after I left the gym, now I just have a dull pain from what feels like L-4 radiating in my right spinal erector and my right leg. Oh well I suppose some stretching, inversion, heating, and darvocet will make it all better again.
Goodmornings and RDLs with broomstick, 45 degree raise, hip raises
Banded Box Squat:
45 x 6, 135 x 5, 135 + purples X 3, 225 + purples X 2, 275 + purples x 3 x 2
Leg Extensions:
80 x 15 x 3
45 degree calf raises:
90 x 20 x 3
Hanging leg raises:
3 sets of 6
45 degree back raise:
2 sets of 5
Kneeling pulldown abs:
60 x 10 x 3
This was an okay workout. I was pressed for time and thought I would just do box squats, rack pulls, calfs, and abs, but I tweaked something in my low back on my last squat rep so I modified my workout. My back felt alright after abs and stretching it out on the 45 degree raise, but it tightened up pretty bad after I left the gym, now I just have a dull pain from what feels like L-4 radiating in my right spinal erector and my right leg. Oh well I suppose some stretching, inversion, heating, and darvocet will make it all better again.
Tuesday, June 2, 2009
Bench
Warmup:
Plate swims, broomstick behind back, doorway stretch
Bench:
45 x 10, 135 x 5, 185 x 4, 225 x 3, 245 x 2, 275 x 1, 305 x 1, 330 x 1, 265 x 5 x 3
High dumbbell incline:
40 x 8, 50 x 8, 55 x 12, 60 x 12, 55 x 12
Lat pulldowns:
130 x 12, 140 x 10 x 2, 150 x 10 x 2, 160 x 8 x 2
Bent over row:
95 x 10, 115 x 10 x 3, 135 x 10 x 2
Hammer strength shrug:
225 x 20 x 4
EZ Curl tricep extension overhead:
70 x 10 x 4
Wide grip EZ Curl:
70 x 5 x 4
Tricep Press downs:
60 x 12 x 3
Hammer Curls:
45 x 5, 40 x 6 x 2, 35 x 6, 30 x 6 x 2, 25 x 8, 20 x 8, 15 x 12 x 2
Standing cable flies:
50 x 8 x 3
This was my first day back after 12 days off. I felt very intense during the workout all the weights felt easy, but I decided to hold off lest I strain something. I was suprised how fast my press was moving as this was my first raw bench workout with anything over 300 in the last 6 weeks. I had a preworkout drink of Advocare Spark and BSN Cell Mass mixed with 9g of AAKG and 1.5g of Beta-Alanine. During the workout I drank 32 oz of gatorade (diluted to 1/3) with 30g WM starch, 25g Glutamine, and 10g Creatine Mono-Hydrate.
Plate swims, broomstick behind back, doorway stretch
Bench:
45 x 10, 135 x 5, 185 x 4, 225 x 3, 245 x 2, 275 x 1, 305 x 1, 330 x 1, 265 x 5 x 3
High dumbbell incline:
40 x 8, 50 x 8, 55 x 12, 60 x 12, 55 x 12
Lat pulldowns:
130 x 12, 140 x 10 x 2, 150 x 10 x 2, 160 x 8 x 2
Bent over row:
95 x 10, 115 x 10 x 3, 135 x 10 x 2
Hammer strength shrug:
225 x 20 x 4
EZ Curl tricep extension overhead:
70 x 10 x 4
Wide grip EZ Curl:
70 x 5 x 4
Tricep Press downs:
60 x 12 x 3
Hammer Curls:
45 x 5, 40 x 6 x 2, 35 x 6, 30 x 6 x 2, 25 x 8, 20 x 8, 15 x 12 x 2
Standing cable flies:
50 x 8 x 3
This was my first day back after 12 days off. I felt very intense during the workout all the weights felt easy, but I decided to hold off lest I strain something. I was suprised how fast my press was moving as this was my first raw bench workout with anything over 300 in the last 6 weeks. I had a preworkout drink of Advocare Spark and BSN Cell Mass mixed with 9g of AAKG and 1.5g of Beta-Alanine. During the workout I drank 32 oz of gatorade (diluted to 1/3) with 30g WM starch, 25g Glutamine, and 10g Creatine Mono-Hydrate.
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