Monday
Monday am cardio, 1 hour stepmill
Training
-Warmed up with super fat rope standing pulls 10x10
-Overhead tricep ext light 5x10
-Standing ab pulldowns 5x10
-Short green band reverse band presses. Raw with 2 softees 345x3,395x3, 455x3,525x3,575x2, sling shot last two615x1,665x0
-close grip off 3 softess 335x5,385x5,435x5
-Tried to hold 705 for some time but upper was cashed and I could not focus so it was there for a sec then right down.
Training
-Warmed up with super fat rope standing pulls 10x10
-Overhead tricep ext light 5x10
-Standing ab pulldowns 5x10
-Short green band reverse band presses. Raw with 2 softees 345x3,395x3, 455x3,525x3,575x2, sling shot last two615x1,665x0
-close grip off 3 softess 335x5,385x5,435x5
-Tried to hold 705 for some time but upper was cashed and I could not focus so it was there for a sec then right down.
7/14/2012 3:28:48 PM -
Saturday
Sat am 30 mins stepmills, 2 mins intervals with 1 min off, 8
intervals total
Training
-pulled raw sumo with weights off 4 inch blocks using hook grip. 405x3x2,495x3,585x1,675x1pr hook grip,725x0grip,585x5pr hook grip
-back to close stance for 405x5,495x5
-GHR 3x8
Surpised from where the day started as I was not feeling it at all. But once it got going it turned out good.
Training
-pulled raw sumo with weights off 4 inch blocks using hook grip. 405x3x2,495x3,585x1,675x1pr hook grip,725x0grip,585x5pr hook grip
-back to close stance for 405x5,495x5
-GHR 3x8
Surpised from where the day started as I was not feeling it at all. But once it got going it turned out good.
7/12/2012 4:23:37 PM -
This week so far
MOnday and Wednesday 1 hour per stepmill
Monday turned into Tues day Morn
-10 sets seated row moving up each set and pretty much nonstop
-goal was 25 sets presses with dumbells going 5 setsx10 with 10 to 15 sec rest per set at a weight then moving up. 35lb,55lb,70lb,80lb,100lb
- super fat spud rope push down 20reps setsx10sets moving up in weight each set
-hammer curls 4setsx25 reps
Wednesday
-Buffalo bar squat with briefs off box with 4 chains per side. 415x5,505x3,595x3,645x3,505x3
-Leg press medium stance 4 to 6 set of 10
-rev hypers 4x15
Thursday am.
-10x10 assited pullup
-standing band pull with fat tricep strap 10x10 mixed with 10x10 barbell row.
-over head band tricep ext 10x20 reps
-straight green band pushdown 10x10
-side raises mixed with barbell front raises. started at 10lb,12.5,15,20,25,30,35,40,45,50x10 on sides and barbell with 25lbeach side.
Monday turned into Tues day Morn
-10 sets seated row moving up each set and pretty much nonstop
-goal was 25 sets presses with dumbells going 5 setsx10 with 10 to 15 sec rest per set at a weight then moving up. 35lb,55lb,70lb,80lb,100lb
- super fat spud rope push down 20reps setsx10sets moving up in weight each set
-hammer curls 4setsx25 reps
Wednesday
-Buffalo bar squat with briefs off box with 4 chains per side. 415x5,505x3,595x3,645x3,505x3
-Leg press medium stance 4 to 6 set of 10
-rev hypers 4x15
Thursday am.
-10x10 assited pullup
-standing band pull with fat tricep strap 10x10 mixed with 10x10 barbell row.
-over head band tricep ext 10x20 reps
-straight green band pushdown 10x10
-side raises mixed with barbell front raises. started at 10lb,12.5,15,20,25,30,35,40,45,50x10 on sides and barbell with 25lbeach side.
7/9/2012 12:47:29 PM -
Last week.
MOnday, wed and Friday 1 hour sled, Sat 3 laps prowler with 70lbs,
Sunday 10 laps sled
Monday
-Fat bar raw with softees, worked upto 395lbx3x2
-log clean and press 4x10(painfully and suck ass cracklin)
-incline press 275x10x3 sets
Wednesday
-Cambered bar with band over top of weights. Worked up to a suck ass 5 plates then back down for a cleaner set.
-rev hypers 4x10
-used front squat with low zervher handles hooked to bands. bands are strung across rack below knees. started with 1 bluex8, 1 blue and 1 greenx8, 2 blue x8, 2 blue and 1 greenx8
THursday
Hammer row 5x10
chest row 5x10,
rpe pulls to chest 5x10
Ran the kb rack with rowsx5 per weight(8 sets total0
-Log press again 4x8 suck ass
-swiss bar. did 1 set closex5 and 1 set widex5. End work 275lbx5 setsx 10 reps per set
Saturday
-Dale and da guys were doing the vogephols again so i opted out as my back was jacked up from wed. so it was
-close stance leg press loaded up for 3x8
-rev hypers 4x10
-sissy squat machine with low setting. at bottom pulled up feet then drove back down for stretch then quick contrraction. worked up ot holdlb plate x8
Monday
-Fat bar raw with softees, worked upto 395lbx3x2
-log clean and press 4x10(painfully and suck ass cracklin)
-incline press 275x10x3 sets
Wednesday
-Cambered bar with band over top of weights. Worked up to a suck ass 5 plates then back down for a cleaner set.
-rev hypers 4x10
-used front squat with low zervher handles hooked to bands. bands are strung across rack below knees. started with 1 bluex8, 1 blue and 1 greenx8, 2 blue x8, 2 blue and 1 greenx8
THursday
Hammer row 5x10
chest row 5x10,
rpe pulls to chest 5x10
Ran the kb rack with rowsx5 per weight(8 sets total0
-Log press again 4x8 suck ass
-swiss bar. did 1 set closex5 and 1 set widex5. End work 275lbx5 setsx 10 reps per set
Saturday
-Dale and da guys were doing the vogephols again so i opted out as my back was jacked up from wed. so it was
-close stance leg press loaded up for 3x8
-rev hypers 4x10
-sissy squat machine with low setting. at bottom pulled up feet then drove back down for stretch then quick contrraction. worked up ot holdlb plate x8
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