Wednesday with VIDEO
Wed am 45 mins stepmill
Training pm
-1 lap prowler to warm up
-2x 15 rev hypers
-Box squat with 2 blues and buff bar. Circa this week from supra last week. work sets 415x1,505x1,595x2. Added grey rev band as a new twist. Never tried this before so we let 70s Mike run it first. It was not bad so I went with 685x1, 735x1. The 685 felt like 1200 did but the 735 was not too bad.
-rev hypers 2x20
Here is the 685 with 2 blues and gray rev ban
Training pm
-1 lap prowler to warm up
-2x 15 rev hypers
-Box squat with 2 blues and buff bar. Circa this week from supra last week. work sets 415x1,505x1,595x2. Added grey rev band as a new twist. Never tried this before so we let 70s Mike run it first. It was not bad so I went with 685x1, 735x1. The 685 felt like 1200 did but the 735 was not too bad.
-rev hypers 2x20
Here is the 685 with 2 blues and gray rev ban
4/3/2012 10:28:20 AM -
Monday
-Started with Neutral grip pulldowns 10x8
-Machine pushdowns 8x20
-Hammer curls 5x10
-Raw press off softees. 275x3,315x3,365x3,405x3,455x3 with sling shot, 495x3 with 2 slings shot on, 545x3 with two slings on, dropped a sling and did 495x4,missed 5th rep.
Thought about 6 plates for a sec but shoulder was cranky and I did what I really wanted to on the 545 set and had been working towards teh past few weeks building up my tolerances for the weights. Should be getting a jack shirt in soon to work with and push up the weights more.
-Machine pushdowns 8x20
-Hammer curls 5x10
-Raw press off softees. 275x3,315x3,365x3,405x3,455x3 with sling shot, 495x3 with 2 slings shot on, 545x3 with two slings on, dropped a sling and did 495x4,missed 5th rep.
Thought about 6 plates for a sec but shoulder was cranky and I did what I really wanted to on the 545 set and had been working towards teh past few weeks building up my tolerances for the weights. Should be getting a jack shirt in soon to work with and push up the weights more.
/2/2012 11:55:17 AM -
Saturday and cardio
Saturday and Sunday 9 laps sled each day, Mon 45 mins
stepmill
Saturday
Beat up from the week's training so glad it was a light speed day. 3 inch pads raw conventional Work sets 365x3,405x3x4
-Rev hyper 3x15
-Light abs 5x8
Kuput! Nothihng left for the day. Should be better this week with alittle more rest.
Saturday
Beat up from the week's training so glad it was a light speed day. 3 inch pads raw conventional Work sets 365x3,405x3x4
-Rev hyper 3x15
-Light abs 5x8
Kuput! Nothihng left for the day. Should be better this week with alittle more rest.
3/30/2012 10:25:07 AM -
F-earlyam
Friday upper today was alot of shoulder concentration.
-TRXy ab strap extensions mixed with pec deck rear delt. 10x10 each.
-Log press hang clean press. 8 x8to 10 reps per. Really uncomftable move for the left shoulder but pushed on through.
-Kb see saw presees. Another really uncomfortable move for the left arm. 5setsx 8 per arm.
-Took the loadable dumbell handles and did flyes on the floor with push ups at end. 10x10 each
Lots of stinging in the arms and shoulders so I know got in there. I have started growing the goatee again so the longer it get the harder I will push.
-TRXy ab strap extensions mixed with pec deck rear delt. 10x10 each.
-Log press hang clean press. 8 x8to 10 reps per. Really uncomftable move for the left shoulder but pushed on through.
-Kb see saw presees. Another really uncomfortable move for the left arm. 5setsx 8 per arm.
-Took the loadable dumbell handles and did flyes on the floor with push ups at end. 10x10 each
Lots of stinging in the arms and shoulders so I know got in there. I have started growing the goatee again so the longer it get the harder I will push.
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