Hang Cleans:
135 x 3, 185 x 2, 225 x 2, 245 x 1, 265 x 0, 265 x 1, 265 x 0
Box Squats (narrow stance to box 3" below parallel):
135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 245 x 3
45 Degree Calf Raise:
135 x 25, 135 x 20, 135 x 17
Hamstring Curls:
65 x 15, 105 x 10
This workout felt shitty. My cleans were sloppy and slow, my squats were pathetic as well. Weighed in afterwards, was sitting at 271.5 pounds, obviously carb-depleted and slightly dehydrated, so rather than work more accessories I went and pounded down some noodles and co. Then I felt lots better.
Wednesday, November 18, 2009
Board Press and Shoulders
Bench (close grip):
135 x 12, 185 x 6
Close Grip 3 Board:
225 x 6, 275 x 6, 295 x 6, 305 x 6, 245 x 12
Rope tricep pushdowns:
2 sets of 12
Elbows in tricep extensions:
3 sets of 12
Shoulder Raise
15 x 16 x 2, 20 x 12 x 2
Incline Flies:
15 x 12 x 2
Wrist Curls:
90 x 15 x 2
Ab Machine:
2 sets of 15
This was a decent workout. Board Press felt good. It was nice to work bench without aggravating my pec. My Triceps were FRIED from this workout!!
135 x 12, 185 x 6
Close Grip 3 Board:
225 x 6, 275 x 6, 295 x 6, 305 x 6, 245 x 12
Rope tricep pushdowns:
2 sets of 12
Elbows in tricep extensions:
3 sets of 12
Shoulder Raise
15 x 16 x 2, 20 x 12 x 2
Incline Flies:
15 x 12 x 2
Wrist Curls:
90 x 15 x 2
Ab Machine:
2 sets of 15
This was a decent workout. Board Press felt good. It was nice to work bench without aggravating my pec. My Triceps were FRIED from this workout!!
Upper Back and Biceps
Face Pulls:
5 sets of 12
Lat Pulldowns:
90 x 12 x 4, 110 x 6, 130 x 6, 150 x 6, 160 x 5
Bent Over Cable Rows:
neutral grip on wide bar
4 sets of 15
Standing Straight bar curls:
5 sets of 10
Overhead Cable Curls:
3 sets of 16
Hammer Curls:
25 x 12, 20 x 12, 15 x12
Ab Machine:
3 sets of 15
I chose to concentrate more on biceps this workout did not work a lot of traps as those will be hit with cleans later this week. Great workout
5 sets of 12
Lat Pulldowns:
90 x 12 x 4, 110 x 6, 130 x 6, 150 x 6, 160 x 5
Bent Over Cable Rows:
neutral grip on wide bar
4 sets of 15
Standing Straight bar curls:
5 sets of 10
Overhead Cable Curls:
3 sets of 16
Hammer Curls:
25 x 12, 20 x 12, 15 x12
Ab Machine:
3 sets of 15
I chose to concentrate more on biceps this workout did not work a lot of traps as those will be hit with cleans later this week. Great workout
Week of 11/9-11/13
Monday 11/9:
Rack pulls (from 18"): 135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 3, 455 x 3, 495 x 3, 545 x 3
Good Mornings:
135 x 8, 185 x 8 x 2
Front Squats:
185 x 5, 225 x 5 x 2, 245 x 3 x 2
Leg Extensions:
3 sets of 12
Ab Machine:
3 sets of 15
Calf Raise:
3 sets of 25
Tues 11/10:
Upper Back and Biceps
Shrugs, Pulldowns, curls, etc.
Wed 11/11 and Thurs 11/12:
Off
Fri 11/13:
Upper Body Recovery
Close grip Bench:
95 x 15, 115 x 12, 135 x 12, 155 x 12, 175 x 12
Lat pulldowns:
some sets x some reps
Curls, Tricep extensions neutral grip, shoulder raises, Shrugs, bent over rows
This was a very hectic week. This is what I worked as well as I can remember. I had a lot of tests and projects which demanded my attention so I lifted on sort of a deload.
Rack pulls (from 18"): 135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 3, 455 x 3, 495 x 3, 545 x 3
Good Mornings:
135 x 8, 185 x 8 x 2
Front Squats:
185 x 5, 225 x 5 x 2, 245 x 3 x 2
Leg Extensions:
3 sets of 12
Ab Machine:
3 sets of 15
Calf Raise:
3 sets of 25
Tues 11/10:
Upper Back and Biceps
Shrugs, Pulldowns, curls, etc.
Wed 11/11 and Thurs 11/12:
Off
Fri 11/13:
Upper Body Recovery
Close grip Bench:
95 x 15, 115 x 12, 135 x 12, 155 x 12, 175 x 12
Lat pulldowns:
some sets x some reps
Curls, Tricep extensions neutral grip, shoulder raises, Shrugs, bent over rows
This was a very hectic week. This is what I worked as well as I can remember. I had a lot of tests and projects which demanded my attention so I lifted on sort of a deload.
Monday, November 9, 2009
Shoulders and Triceps
Explosive OHP:
135 x 5, 185 x 3, 225 x 2, 245 x 2, 225 x 5 x 2, 135 x 6 (split jerks)
Static OHP:
135 x 6 x 4
Dumbbell Seated Military Press:
40 x 6, 50 x 6, 55 x 6, 45 x 8, 40 x 8, 35 x 12
Elbows Out tricep extensions:
25 x 10, 30 x 8, 35 x 8, 40 x 6, 30 x 8, 25 x 12, 20 x 12
Rotator Cuff Rotations:
3 sets of 10
Rear Delt Bent Over Flies:
3 sets of 12
Lateral Delt Raises:
3 sets of 12
Ab Machine:
3 sets of 15
Tricep Pressdowns:
4 sets of 16
I tried my olympic shoes on the overhead. Not sure what to make of it. My low back felt like crap so I was limited in what I did. Also since I have been shedding pounds my strength is kind of bottoming out. So far I am down to 273 from 284 need to cut another 13 pounds and level out at 260. Hope I can train smart, stay healthy, slim down, and not lose a lot of strength.
135 x 5, 185 x 3, 225 x 2, 245 x 2, 225 x 5 x 2, 135 x 6 (split jerks)
Static OHP:
135 x 6 x 4
Dumbbell Seated Military Press:
40 x 6, 50 x 6, 55 x 6, 45 x 8, 40 x 8, 35 x 12
Elbows Out tricep extensions:
25 x 10, 30 x 8, 35 x 8, 40 x 6, 30 x 8, 25 x 12, 20 x 12
Rotator Cuff Rotations:
3 sets of 10
Rear Delt Bent Over Flies:
3 sets of 12
Lateral Delt Raises:
3 sets of 12
Ab Machine:
3 sets of 15
Tricep Pressdowns:
4 sets of 16
I tried my olympic shoes on the overhead. Not sure what to make of it. My low back felt like crap so I was limited in what I did. Also since I have been shedding pounds my strength is kind of bottoming out. So far I am down to 273 from 284 need to cut another 13 pounds and level out at 260. Hope I can train smart, stay healthy, slim down, and not lose a lot of strength.
Missing Posts 10/30 - 11/6
I was very busy this week and did not post my workouts after I did them. Yes that makes me a lazy pile of shit, but my priorities were elsewhere.
I did still workout. I can't necessarily remember all the reps and sets I did but a basic outline goes as follows:
Fri 10/30:
Upper Back and Biceps
Bent Over Barbell Rows
Close Grip Palms facing pulldowns
Shrugs
Upright Rows
Hammer Curls
Pretty straight forward upper back work. Kept shrugs lighter since I also did upright rows. Kept Pulldowns fairly light. Went heavier on hammer curls.
Mon 11/2:
Snatch and Front Squat
Snatch: Worked up to 175 for a single
Front Squat: Went ass to grass. worked up to 255 x 3
Leg extensions
45 degree calf raise
Pulldown abs
This was my first workout in my new weightlifting shoes. It felt pretty good. A twinge in my low back kept me from going heavier on the snatch. Took the front squats really deep in the oly shoes. Holy Quad Pump!!!
Tues 11/3:
Shoulders and Chest
Static OHP: did a lot of sets the last 4 went 185 x 3, 205 x 2, 185 x 4, 185 x 5
Close Grip Incline: Worked up from 95 for sets of 6 adding 20 lbs each set up to 175 then did drop sets stripping 10lbs a set to 135 doing 5 reps per set.
Shoulder raises
Tricep Extensions
Ab Machine
Wed 11/4:
Upper Back and Biceps
Standing horizontal rows on cable cross-over machine
Wide Grip Lat Pulldowns
Face Pulls
Lean back shrugs on smith machine
Bent Over Dumbbell shrugs
Hammer Curls up to 50 x 5
Rotational curls
Thurs 11/5:
Box Squat and Snatch
Full Zercher Lifts: 65 x 3, 95 x 3, 115 x 3, 135 x 2
Box Squats with Light Bands: 135 x 5, 225 x 3, 275 x 3 x 3, 315 x2, 315 x 3
Snatch: worked up to 185 x 2
Kneeling pulldown abs
45 degree calf raise
Leg Extensions
Single Leg Hamstring Curls
Fri 11/6
Upper Body Recovery Work
Close Grip Bench: 4 sets of 12 up to 130
Dumbbell military press
Tricep Press downs
Rotational Curls
Shoulder Raises
Kept all of this light. Just got the blood flowing. Trying to workout tightness and soreness from the pec strain 3 weeks ago.
I did still workout. I can't necessarily remember all the reps and sets I did but a basic outline goes as follows:
Fri 10/30:
Upper Back and Biceps
Bent Over Barbell Rows
Close Grip Palms facing pulldowns
Shrugs
Upright Rows
Hammer Curls
Pretty straight forward upper back work. Kept shrugs lighter since I also did upright rows. Kept Pulldowns fairly light. Went heavier on hammer curls.
Mon 11/2:
Snatch and Front Squat
Snatch: Worked up to 175 for a single
Front Squat: Went ass to grass. worked up to 255 x 3
Leg extensions
45 degree calf raise
Pulldown abs
This was my first workout in my new weightlifting shoes. It felt pretty good. A twinge in my low back kept me from going heavier on the snatch. Took the front squats really deep in the oly shoes. Holy Quad Pump!!!
Tues 11/3:
Shoulders and Chest
Static OHP: did a lot of sets the last 4 went 185 x 3, 205 x 2, 185 x 4, 185 x 5
Close Grip Incline: Worked up from 95 for sets of 6 adding 20 lbs each set up to 175 then did drop sets stripping 10lbs a set to 135 doing 5 reps per set.
Shoulder raises
Tricep Extensions
Ab Machine
Wed 11/4:
Upper Back and Biceps
Standing horizontal rows on cable cross-over machine
Wide Grip Lat Pulldowns
Face Pulls
Lean back shrugs on smith machine
Bent Over Dumbbell shrugs
Hammer Curls up to 50 x 5
Rotational curls
Thurs 11/5:
Box Squat and Snatch
Full Zercher Lifts: 65 x 3, 95 x 3, 115 x 3, 135 x 2
Box Squats with Light Bands: 135 x 5, 225 x 3, 275 x 3 x 3, 315 x2, 315 x 3
Snatch: worked up to 185 x 2
Kneeling pulldown abs
45 degree calf raise
Leg Extensions
Single Leg Hamstring Curls
Fri 11/6
Upper Body Recovery Work
Close Grip Bench: 4 sets of 12 up to 130
Dumbbell military press
Tricep Press downs
Rotational Curls
Shoulder Raises
Kept all of this light. Just got the blood flowing. Trying to workout tightness and soreness from the pec strain 3 weeks ago.
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