Bench Press:
45 x 5
135 x 5
165 x 5
200 x 5
230 x 5
240 x 5
285 x 5
330 x 5
lower back cramping on the last set.
Barbell Shoulder Press:
155 x 8
165 x 5
175 x 5
175 x 4
175 x 5
Wide-Grip Pull-Up plus 60lbs chain and plates:
12
8
8
8
8
V-Up:
3 x 25
Hammer Dumbbell Curl:
60 x 7
60 x 7
60 x 7
60 x 7
60 x 7
workout 7/30/2012
Squat:
45 x 5
135 x 5
225 x 5
285 x 5
340 x 5
390 x 5
Front Squat:
195 x 5
205 x 5
215 x 5
225 x 5
225 x 5
plate math was hard today, didn't realize it was 225 on the bar for the last two sets, I was thinking 220.
Stiff Leg Good Morning from the rack:
185 x 5
205 x 5
225 x 5
225 x 5
245 x 5
Pins set below belly button
Probably wont' be doing GMs very often, I can't get the pressure off of the tender spots in my back.
Crunch:
3 x 50
45 x 5
135 x 5
225 x 5
285 x 5
340 x 5
390 x 5
Front Squat:
195 x 5
205 x 5
215 x 5
225 x 5
225 x 5
plate math was hard today, didn't realize it was 225 on the bar for the last two sets, I was thinking 220.
Stiff Leg Good Morning from the rack:
185 x 5
205 x 5
225 x 5
225 x 5
245 x 5
Pins set below belly button
Probably wont' be doing GMs very often, I can't get the pressure off of the tender spots in my back.
Crunch:
3 x 50
workout 7/27/2012
Bench Press:
45 x 3
135 x 3
225 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
JM Press:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
One-Arm Dumbbell Row:
105 x 10
125 x 10
125 x 10
125 x 10
125 x 10
surprised at how smooth these went
Barbell Curl:
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
45 lb x 30
decided to go with triples today then just goofing around on the last set got bored at 30 reps
V-Up:
3 x 25
45 x 3
135 x 3
225 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
JM Press:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
One-Arm Dumbbell Row:
105 x 10
125 x 10
125 x 10
125 x 10
125 x 10
surprised at how smooth these went
Barbell Curl:
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
45 lb x 30
decided to go with triples today then just goofing around on the last set got bored at 30 reps
V-Up:
3 x 25
workout 7/26/2012
Box Squat:
45 x 2
135 x 2
225 x 2
315 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
Dumbbell Split Squat:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Dimel Deadlift:
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10
Crunch:
3 x 50
45 x 2
135 x 2
225 x 2
315 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2
Dumbbell Split Squat:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Dimel Deadlift:
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10
Crunch:
3 x 50
workout 7/23/2012
Barbell Squat:
135 x 5
205 x 5
260 x 5
310 x 5
Deload week on the squats
Stiff-Legged Barbell Deadlift:
405 x 5
455 x 3
475 x 3
475 x 3
475 x 3
Decided that since the squat workout would be light I'd go heavier on the accessory work.
Front Barbell Squat:
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Crunch:
3 x 50
135 x 5
205 x 5
260 x 5
310 x 5
Deload week on the squats
Stiff-Legged Barbell Deadlift:
405 x 5
455 x 3
475 x 3
475 x 3
475 x 3
Decided that since the squat workout would be light I'd go heavier on the accessory work.
Front Barbell Squat:
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Crunch:
3 x 50
workout 7/20/2012
Bench Press:
45 x 3
135 x 3
185 x 3
225 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
Skullcrusher:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
One-Arm Dumbbell Row:
105 x 10
105 x 10
105 x 10
105 x 10
115 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
V-Up:
3 x 20
45 x 3
135 x 3
185 x 3
225 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
Skullcrusher:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
One-Arm Dumbbell Row:
105 x 10
105 x 10
105 x 10
105 x 10
115 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
V-Up:
3 x 20
workout 7/19/2012
Box Squat:
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
335 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
385 x 2
385 x 2
Dumbbell Split Squat:
95 x 20
95 x 10
95 x 10
95 x 10
95 x 10
That first set was probably a bad idea my quads were cramping for the rest of the workout.
Dimel Deadlift:
225 x 10
245 x 10
265 x 10
275 x 10
275 x 10
Crunch:
3 x 50
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
335 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
385 x 2
385 x 2
Dumbbell Split Squat:
95 x 20
95 x 10
95 x 10
95 x 10
95 x 10
That first set was probably a bad idea my quads were cramping for the rest of the workout.
Dimel Deadlift:
225 x 10
245 x 10
265 x 10
275 x 10
275 x 10
Crunch:
3 x 50
Workout 7/18/2012
Bench Press:
135 x 5
185 x 5
225 x 5
260 x 5
285 x 5
325 x 3
370 x 1
370 x 1
Standing Shoulder Press:
135 x 5
155 x 5
175 x 3
195 x 1
135 x 10
getting a feel for heavier weights, it's ugly getting the weight up there with my semi hang clean technique.
Still a little pinching low in the back about at the middle of the reps at 175+
Wide-Grip Pull-Up:
8 + 60lbs
5 + 70lbs
5 + 80lbs
3 + 90lbs
2 +100lbs
2 +100lbs
again playing with heavier weights just for the sake of trying. The first rep feels like a gimme, no idea why but it just feels like the first rep is just automatic even with the heavier weights and no I'm not jumping up to the bar I'm starting from a dead hang.
Alternate Hammer Dumbbell Curl:
50 x 10
50 x 10
50 x 10
50 x 10
50 x 8
Vertical Leg Crunch:
3 x 50
135 x 5
185 x 5
225 x 5
260 x 5
285 x 5
325 x 3
370 x 1
370 x 1
Standing Shoulder Press:
135 x 5
155 x 5
175 x 3
195 x 1
135 x 10
getting a feel for heavier weights, it's ugly getting the weight up there with my semi hang clean technique.
Still a little pinching low in the back about at the middle of the reps at 175+
Wide-Grip Pull-Up:
8 + 60lbs
5 + 70lbs
5 + 80lbs
3 + 90lbs
2 +100lbs
2 +100lbs
again playing with heavier weights just for the sake of trying. The first rep feels like a gimme, no idea why but it just feels like the first rep is just automatic even with the heavier weights and no I'm not jumping up to the bar I'm starting from a dead hang.
Alternate Hammer Dumbbell Curl:
50 x 10
50 x 10
50 x 10
50 x 10
50 x 8
Vertical Leg Crunch:
3 x 50
workout 7/16/2012
Squat:
135 x 5
225 x 5
265 x 5
308 x 5
335 x 5
385 x 3
435 x 1
Front Squat:
205 x 5
215 x 5
215 x 5
215 x 5
215 x 5
Stiff-Legged Deadlift:
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5
Did not expect to hit 5s on all of these, I expected to be knocked down to triples after the first or second set. Hello glutes...
Crunch:
3 x 50
135 x 5
225 x 5
265 x 5
308 x 5
335 x 5
385 x 3
435 x 1
Front Squat:
205 x 5
215 x 5
215 x 5
215 x 5
215 x 5
Stiff-Legged Deadlift:
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5
Did not expect to hit 5s on all of these, I expected to be knocked down to triples after the first or second set. Hello glutes...
Crunch:
3 x 50
workout 7/13/2012
Bench Press:
135 x 5
165 x 5
190 x 5
215 x 5
245 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
Skullcrusher:
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
One-Arm Dumbbell Row With a farmer's handle.:
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Hanging Straight Leg Raise:
3 x 10
135 x 5
165 x 5
190 x 5
215 x 5
245 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
Skullcrusher:
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
One-Arm Dumbbell Row With a farmer's handle.:
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Hanging Straight Leg Raise:
3 x 10
workout 7/12/2012
Squat:
135 x 5
160 x 5
190 x 5
255 x 5
290 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
Dumbbell Split Squat:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
I don't know what it is about these that makes me feel like I'm going to puke but it's beyond annoying.
Dimel Deadlift:
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Need to add some weight to these
Speed Deadlift:
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
with two mini bands
Crunch:
3 x 50
135 x 5
160 x 5
190 x 5
255 x 5
290 x 5
320 x 5
320 x 5
320 x 5
320 x 5
320 x 5
Dumbbell Split Squat:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
I don't know what it is about these that makes me feel like I'm going to puke but it's beyond annoying.
Dimel Deadlift:
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Need to add some weight to these
Speed Deadlift:
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
with two mini bands
Crunch:
3 x 50
workout 7/10/2012
Bench Press:
135 x 5
175 x 5
210 x 5
245 x 5
260 x 3
305 x 3
350 x 3
Standing Shoulder Press:
135 x 10
135 x 10
135 x 8
135 x 7
135 x 7
Getting a bit more endurance built up in the shoulders.
Wide-Grip Pull-Up:
+ 40 pounds of chain and plates
10
10
8
8
6
added some weight, it's amazing what an extra 5lbs will do to you.
Plank:
60 sec
60 sec
60 sec
My crazy chain and triceps handle curls:
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
135 x 5
175 x 5
210 x 5
245 x 5
260 x 3
305 x 3
350 x 3
Standing Shoulder Press:
135 x 10
135 x 10
135 x 8
135 x 7
135 x 7
Getting a bit more endurance built up in the shoulders.
Wide-Grip Pull-Up:
+ 40 pounds of chain and plates
10
10
8
8
6
added some weight, it's amazing what an extra 5lbs will do to you.
Plank:
60 sec
60 sec
60 sec
My crazy chain and triceps handle curls:
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
workout 7/9/2012
Either I'm finally adjusting to lower the volume of work or the heat is getting to me. I didn't feel like I had to do more today to call it enough. OK, maybe that's not true now that I'm typing this out I'm thinking I probably could have done some more hamstring work.
Squat:
135 x 5
210 x 5
250 x 5
290 x 5
310 x 3
360 x 3
415 x 3
Front Squat:
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Stiff-Legged Deadlift:
335 x 5
345 x 5
355 x 5
355 x 5
355 x 5
Crunch:
3 x 50
Squat:
135 x 5
210 x 5
250 x 5
290 x 5
310 x 3
360 x 3
415 x 3
Front Squat:
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Stiff-Legged Deadlift:
335 x 5
345 x 5
355 x 5
355 x 5
355 x 5
Crunch:
3 x 50
workout 7/6/2012
Bench Press:
135 x 5
155 x 5
185 x 5
210 x 5
235 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
Skullcrusher:
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Bent Over Row:
195 x 10
195 x 10
195 x 10
195 x 10
195 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Toes-To-Bar:
3 x 15
135 x 5
155 x 5
185 x 5
210 x 5
235 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
Skullcrusher:
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Bent Over Row:
195 x 10
195 x 10
195 x 10
195 x 10
195 x 10
Barbell Curl:
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Toes-To-Bar:
3 x 15
Workout 7/5/2012
Wut iz this, I R not good with spreadsheet or calendar. Got my days out of order, I was planning on working up to the 80% triple next Monday. Today was supposed to be high volume squats. Oh well, I'll just repeat the weights next Monday and get back on track.
Squat:
135 x 5
205 x 5
250 x 5
290 x 5
309 x 3
360 x 3
415 x 3
Front Squat:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Stiff-Legged Deadlift:
315 x 5
325 x 5
335 x 5
335 x 5
335 x 5
found a nice weight were I can load the hamstrings and not get too much back into the lift.
Crunch:
3 x 50
Squat:
135 x 5
205 x 5
250 x 5
290 x 5
309 x 3
360 x 3
415 x 3
Front Squat:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Stiff-Legged Deadlift:
315 x 5
325 x 5
335 x 5
335 x 5
335 x 5
found a nice weight were I can load the hamstrings and not get too much back into the lift.
Crunch:
3 x 50
workout 7/3/2012
Bench Press:
165 x 5
195 x 5
225 x 5
260 x 5
285 x 5
325 x 5
Standing Shoulder Press:
135 x 8
135 x 8
135 x 8
135 x 6
135 x 4
I suck at this, definitely need more shoulder work.
Wide-Grip Pull-Up:
+35 pounds of plates and chain
10
10
10
8
6
Making up my own stuff here using a v-grip triceps handle, chains and plates hanging from the chain.
20
20
15
12
12
Toes-To-Bar:
3 x 15
165 x 5
195 x 5
225 x 5
260 x 5
285 x 5
325 x 5
Standing Shoulder Press:
135 x 8
135 x 8
135 x 8
135 x 6
135 x 4
I suck at this, definitely need more shoulder work.
Wide-Grip Pull-Up:
+35 pounds of plates and chain
10
10
10
8
6
Making up my own stuff here using a v-grip triceps handle, chains and plates hanging from the chain.
20
20
15
12
12
Toes-To-Bar:
3 x 15
workout 7/2/2012
Squat:
135 x 5
205 x 5
235 x 5
270 x 5
315 x 5
335 x 5
385 x 5
Front Squat:
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
No belt, really trying to get my back up to speed again.
Squat:
225 x 10
No real reason for these just wanted to fatigue the quads a little more before the deadlift work.
Deficit Deadlift:
365 x 5
365 x 5
365 x 5
Done off a 100lbs plate
Speed Deadlift:
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
with two mini bands looped around the middle of the bar
Crunch:
3 x 50
135 x 5
205 x 5
235 x 5
270 x 5
315 x 5
335 x 5
385 x 5
Front Squat:
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
No belt, really trying to get my back up to speed again.
Squat:
225 x 10
No real reason for these just wanted to fatigue the quads a little more before the deadlift work.
Deficit Deadlift:
365 x 5
365 x 5
365 x 5
Done off a 100lbs plate
Speed Deadlift:
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
with two mini bands looped around the middle of the bar
Crunch:
3 x 50
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