This week

3/2/2012 11:57:45 AM -


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Friday Am

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-10 sets of one arm cable rowa

-Spud Inc Super Fat rope tricep extensions leaning over. used a purple doubled up as the resistance. 10x10

-10x1 pullups with 3 sec hang then 3 sec hold

-Dumbbell 60s, declinex60reps, break for 2 to 3 mins, inclinex60reps, break, flat 60reps

-Overhead bicep curls 10x10

Cable crossovers 1 descending set going to failure each set then dropping weight to continue. 6 sets.








3/1/2012 10:50:31 AM -


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Wednesday

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Wed 45 mins stepmill







Training. We decided to take part of the russian pyramid and make a 4 week deadlift out of it this time. So instead of squatting twice a week we will do front squats off a box for the lighter day and speed squats with max conventional puils on wed night. So last night was



-ab pulldowns 5x10

-speed squats raw using cambered bar 415x2x4

-deads raw 335x8, 365x5,405x6,455x5,495x5x3,455x5,405x6,365x8



Not bad overall, you are forced to really get your ass and legs involved or you are stiff legging it. My ass felt like it was the size of inner tube you go floating down the river on.






2/28/2012 10:28:00 AM -


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Monday

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Reverse band raw floor presses. Used the short grey elite ones. Set it up so weight was off at top. Lots of warm ups. 385x5x2,415x5x2,465x5x2 with one softeee.505x3x2 with one softee, 555x1 with one softee

-Reverse hyper one arm rows 6x10

-Spud inc super fat rope rear delts 4x10

-Flyes again worked up to 85lbx10


Spud