Work through Monday
Cardio stuff, Saturday 10laps, Sunday 1 hour stepmill and MOnday 1
hour stepmill
Friday Upper work am
-Pulldowns abs 6x10
-Backwork 10x10 Rigged up strap over power rack. Used stump straps as handles. Sat on incline bench and did pulls to sort of middle. Stretch at top and slower pulls to body.
-Used same setup to do chest presses with 8x8
-Dumbell flat press worked up to 110lbx10
MOnday Upper
-Warm up first with
-fat rope standing abs with rope pulls to chest 8x10 each.
-Strung green band accross power rack arom teh 25lb pins. Set incline bench close to same height and did a pull to the lower part of chest(sort of a standing facepull only with a row quality) 6x10
-Used same band to do assisted pull ups on power rack with very wide grip. I like the upper back and high part of the lats it hits. I use back stuff firstto warm up the shoulder and to build more density on the back side to help with stability in my left shoulder since I have no infra or superspinatus there anymore.
-Bench with maddogg. Work sets 405x2,405x4,455x4,495x3
-Pinky ring close grip off 4 board. 405x5x3sets
Friday Upper work am
-Pulldowns abs 6x10
-Backwork 10x10 Rigged up strap over power rack. Used stump straps as handles. Sat on incline bench and did pulls to sort of middle. Stretch at top and slower pulls to body.
-Used same setup to do chest presses with 8x8
-Dumbell flat press worked up to 110lbx10
MOnday Upper
-Warm up first with
-fat rope standing abs with rope pulls to chest 8x10 each.
-Strung green band accross power rack arom teh 25lb pins. Set incline bench close to same height and did a pull to the lower part of chest(sort of a standing facepull only with a row quality) 6x10
-Used same band to do assisted pull ups on power rack with very wide grip. I like the upper back and high part of the lats it hits. I use back stuff firstto warm up the shoulder and to build more density on the back side to help with stability in my left shoulder since I have no infra or superspinatus there anymore.
-Bench with maddogg. Work sets 405x2,405x4,455x4,495x3
-Pinky ring close grip off 4 board. 405x5x3sets
/19/2012 8:52:21 AM -
Wednesday
Wed am cardio 45mins stepmill
Leg is still acting up so some light raw sqautting and pulling was the happs
-rev hypers 4x15
-Raw free squat, 345x5x3, 455x3x2
-Raw pulls 315x3x3
Wrestled a treadmill from upstairs to downstairs that was broken(extra cardio and endurance work..ha ha)
Physicallly in a down cycle on top of last weeks work blowouts slowing me up. Just can't push that hard this week so we'll see what happens next week.
Leg is still acting up so some light raw sqautting and pulling was the happs
-rev hypers 4x15
-Raw free squat, 345x5x3, 455x3x2
-Raw pulls 315x3x3
Wrestled a treadmill from upstairs to downstairs that was broken(extra cardio and endurance work..ha ha)
Physicallly in a down cycle on top of last weeks work blowouts slowing me up. Just can't push that hard this week so we'll see what happens next week.
/17/2012 9:55:24 AM -
Friday and Monday
Rough week last week so not a ton of anything done. NO cardio over
the weekend, just yesterday(Monday) with 45 mins stepmill
Friday upper
-Standing abs and standing pulls to chest with strap. 8x10 each
-Machine press down the stack 10x10
-Seated rear delt adn tricep ropes 6x8 per
Monday
-warm up neutral grip seated rows and pulldonws 10x10
-rope pushdowns 6x8
-standing rope abs 5x10
-raw with softees to 315x3, maddog slingshot 365x3,405x2,455x2,495x2,545x1
The 545 was alittle slow on the way down so it was slow coming up and locked it out over my face which I hate.
Friday upper
-Standing abs and standing pulls to chest with strap. 8x10 each
-Machine press down the stack 10x10
-Seated rear delt adn tricep ropes 6x8 per
Monday
-warm up neutral grip seated rows and pulldonws 10x10
-rope pushdowns 6x8
-standing rope abs 5x10
-raw with softees to 315x3, maddog slingshot 365x3,405x2,455x2,495x2,545x1
The 545 was alittle slow on the way down so it was slow coming up and locked it out over my face which I hate.
Thanks
Spud
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