Tuesday April 03 2012
Speed Bench Press (Feet on bench/off floor)
195x5x4sets
Paused Incline Bench Press
185x10x2sets
Paused NarrowGrip Bench Press
195x5x4sets
HookGrip(lefthand)DblOvrhnd(righthand)[hybrid] Pendlay rows
95x15x4sets
Scap Pull Ups (wide dbl overhand/neutral grip)
5/5/5
Arm Wrestler Curls
30x10x6sets (each arm)
ReverseGrip Triceps Push Downs/Tri-Lats pullovers
10x3sets/12x3sets
Lat Pull Downs
machine x 10x3sets
DB Slight Incline Flyes
20x15
25x12
30x10
38x8
25x20
DB Rear Delt Raises
20x10x2sets
15x12x3sets
DB Hammer curls
20x10
25x10
30x10
35x12
Situps slight decline
10/12/15/10/10
Keg Swings
100lbs x5x2sets
Upright Keg Carry
100lbs x300+ft
Worked 3pm to 11pm rushed to the gym, no time for sleep, onward to a double shift 7am to 11pm, worked sunday but got very good sleep last couple of days so its time to dig deep into the reserves.
Speed Bench Press (Feet on bench/off floor)
195x5x4sets
Paused Incline Bench Press
185x10x2sets
Paused NarrowGrip Bench Press
195x5x4sets
HookGrip(lefthand)DblOvrhnd(righthand)[hybrid] Pendlay rows
95x15x4sets
Scap Pull Ups (wide dbl overhand/neutral grip)
5/5/5
Arm Wrestler Curls
30x10x6sets (each arm)
ReverseGrip Triceps Push Downs/Tri-Lats pullovers
10x3sets/12x3sets
Lat Pull Downs
machine x 10x3sets
DB Slight Incline Flyes
20x15
25x12
30x10
38x8
25x20
DB Rear Delt Raises
20x10x2sets
15x12x3sets
DB Hammer curls
20x10
25x10
30x10
35x12
Situps slight decline
10/12/15/10/10
Keg Swings
100lbs x5x2sets
Upright Keg Carry
100lbs x300+ft
Worked 3pm to 11pm rushed to the gym, no time for sleep, onward to a double shift 7am to 11pm, worked sunday but got very good sleep last couple of days so its time to dig deep into the reserves.
----------------------------------------
Saturday April 7 2012
Push Press/Behind the Neck Push Press
225x1/1
245x1/1
265x1/1(*5lbs pr)
BTN Push Press
275x1(15lbs pr)
285x1(25lbs pr)
Front Squats (Olympic Grip &ATG)
335x3 (Pr)
Back Squats
335x5x4sets
Bench Press
225x5x4sets
Sumo Deadlift/Conventional Deadlift
405x1/1
Keg Clean and Strict Press
100lbs x1
Stone Shouldering
150lbs x left & right
Db snatches/1arm presses/incline db flyes & db curls x pump etc...
225x1/1
245x1/1
265x1/1(*5lbs pr)
BTN Push Press
275x1(15lbs pr)
285x1(25lbs pr)
Front Squats (Olympic Grip &ATG)
335x3 (Pr)
Back Squats
335x5x4sets
Bench Press
225x5x4sets
Sumo Deadlift/Conventional Deadlift
405x1/1
Keg Clean and Strict Press
100lbs x1
Stone Shouldering
150lbs x left & right
Db snatches/1arm presses/incline db flyes & db curls x pump etc...
---------------------------------
SOMEWHERE BETWEEN THAT SAT AND THIS WEDNESDAY 11
Speed Bench Press (Feet on bench/off floor)
205x10x2sets
Paused Incline Bench Press
185x5x4sets
NarrowGrip Bench Press
205x5x2sets
Paused NarrowGrip Bench Press
185x5x2sets
Pull Ups (Neutral Grip)
5/4/4/3
Arm Wrestler Curls
25x8x4sets (each arm)
Situps
10/10/10/10
ReverseGrip Triceps Push Downs/Tri-Lats pullovers
10x3sets/12x3sets
DB Flyes
20x15
25x12
30x10
20x15
25x20
DB Rear Delt Raises
20x8x2sets
15x10x3sets
Single Arm Db Rear Delts *both* 15x10
Db Pullovers
20x8x4sets
Hanging Knee raise and hold
DB Hammer curls
20x10
25x10
30x20
-------------------------
205x10x2sets
Paused Incline Bench Press
185x5x4sets
NarrowGrip Bench Press
205x5x2sets
Paused NarrowGrip Bench Press
185x5x2sets
Pull Ups (Neutral Grip)
5/4/4/3
Arm Wrestler Curls
25x8x4sets (each arm)
Situps
10/10/10/10
ReverseGrip Triceps Push Downs/Tri-Lats pullovers
10x3sets/12x3sets
DB Flyes
20x15
25x12
30x10
20x15
25x20
DB Rear Delt Raises
20x8x2sets
15x10x3sets
Single Arm Db Rear Delts *both* 15x10
Db Pullovers
20x8x4sets
Hanging Knee raise and hold
DB Hammer curls
20x10
25x10
30x20
-------------------------
Wednesday April 11 2012
Turn your Retardatio in to Smardio!
YOKE Sprints 450lbs x160fts/80ftslow/80ftfast
Farmers Sprints 120lbs(each hand) x120ftx3sets(last 1smoke show speed)
Sandbag Carry 150lbsx120ft/ 150lbx350ft hussfelt stone grip
KegStiff Legged Deads/Shrugs 160lbs x 8x3sets
Keg Bradford Press (in front then behind the neck) 50lbs x3/3x3sets
YOKE Sprints 450lbs x160fts/80ftslow/80ftfast
Farmers Sprints 120lbs(each hand) x120ftx3sets(last 1smoke show speed)
Sandbag Carry 150lbsx120ft/ 150lbx350ft hussfelt stone grip
KegStiff Legged Deads/Shrugs 160lbs x 8x3sets
Keg Bradford Press (in front then behind the neck) 50lbs x3/3x3sets
--------------------------------
Saturday April 14 2012
Wore my olympic shoes the whole training session
Strict Press/ Reverse Grip PushPress
185x1/1
205x1/1
230x/2*Pr(5lbs and 1rep)
245x/1PR (20lbs)
255x/miss(2) *Big jump and warn out but pretty close.
Squat (ATG)
385x8x2sets
Bench Press
245x10x2sets
Deadlift (harder with oly shoes)
495x2 x2sets
495x4singles
3inch Sumo Deadlifts
315x4x4
Bradford Press
Backx4
Frontx10
Keg Clean and Press 100lbs
Stone clean and partial press 150lbs
-----------------------------------------Strict Press/ Reverse Grip PushPress
185x1/1
205x1/1
230x/2*Pr(5lbs and 1rep)
245x/1PR (20lbs)
255x/miss(2) *Big jump and warn out but pretty close.
Squat (ATG)
385x8x2sets
Bench Press
245x10x2sets
Deadlift (harder with oly shoes)
495x2 x2sets
495x4singles
3inch Sumo Deadlifts
315x4x4
Bradford Press
Backx4
Frontx10
Keg Clean and Press 100lbs
Stone clean and partial press 150lbs
Monday April 16 2012
Speed Bench Press (Feet on bench/off floor)
225x5x4sets
Paused Incline Bench Press
185x8x2sets
(Slow)NarrowGrip Bench Press
185x8x2sets
DB Slight Incline Flyes
20x15
25x12
30x10
35x8
20x20
*Standing pec dec sets in between*
DB seated Arnold Presses
30x8x4sets
+
Seated DB Rear Delt Raises
15x10x4sets
Cambered bar bench press for blood flow/cable crossovers/etc
--------------------------------------------225x5x4sets
Paused Incline Bench Press
185x8x2sets
(Slow)NarrowGrip Bench Press
185x8x2sets
DB Slight Incline Flyes
20x15
25x12
30x10
35x8
20x20
*Standing pec dec sets in between*
DB seated Arnold Presses
30x8x4sets
+
Seated DB Rear Delt Raises
15x10x4sets
Cambered bar bench press for blood flow/cable crossovers/etc
Tuesday April 17 2012
My mature muscle mass is coming in very well. After 3 months of consistent Strongman Cardio and assistance work I will prob be in the 248-255 range and look better than when I was 235ish. Tuesday April 17 2012
Yoke Walk
450x60
500x60
550x60
Stone Press
150lbs x1
Farmers Walk
(Figure 8's)120lbs x 180+ft 3 turns x 2sets
SPEED SET 120x120x1 (2turns)
Snatch Grip Pendlay Row
111x10x4sets
Arm Wreslter Curls (No Wrist wraps/stric wrist curls)
25x 10/8x3sets
Sit ups
10/10/10/15
Repition Method Pump
Lat Pull Downs (Front/BTN)
Reverse/reg Grip Triceps Pushdowns
Reverse/reg Grip curls (on cable machine)
Chest Press machines (flat/decline/incline)
-----------------------------------------------
April 20 2012 (Overnight into 4-21 training)
(Equips olyshoes)
Behind the neck push press
225x1
Push Press 225x1
255x1
275x1
290xnear miss x2*
Front Squats
355x3 (PR closest pr prior would be 345x2, very happy with this)
Back Squats
355x4x4
Bench Press
255x4x4
Relay Sandbag carries with gym buddy, at least 7 sets back and forth prob more.
6inch rack deadlifts (switch grip and chucks)
365x4x4
light keg&farmers for one good run each
*felt really beat up work has me do crazy things. 3pm to 11pm into 7am to 3pm so I didn't sleep in between, slept from 6pm to 9am, had a bday lunch with a friend went to work 3pm to 11pm and get called to do a 9am to 5pm today so once again I will need to bulk up on sleep when I get home tonight into sunday to function once again.
Behind the neck push press
225x1
Push Press 225x1
255x1
275x1
290xnear miss x2*
Front Squats
355x3 (PR closest pr prior would be 345x2, very happy with this)
Back Squats
355x4x4
Bench Press
255x4x4
Relay Sandbag carries with gym buddy, at least 7 sets back and forth prob more.
6inch rack deadlifts (switch grip and chucks)
365x4x4
light keg&farmers for one good run each
*felt really beat up work has me do crazy things. 3pm to 11pm into 7am to 3pm so I didn't sleep in between, slept from 6pm to 9am, had a bday lunch with a friend went to work 3pm to 11pm and get called to do a 9am to 5pm today so once again I will need to bulk up on sleep when I get home tonight into sunday to function once again.
------------------------------
Sunday April 22 2012 (1am + training so its tech 4-23)
Birthday Bash Improtu gym session:
15-20minute walk through a storm
Yoke Walks (lots of warm ups with different grips and settings because im FUBARD)
500x60(high bar-hands on side bars)
450x60(high bar-hands on cross bar)
540x30(high bar-hands on side bars)
630x30(high bar-hands on side bars)
720x30(high bar-hands on side bars)
810x10ishft (High-Mid bar-Hands on sides then drop then on cross)
PR 820x5-9ishft(Low bar-hands on cross bar 2picks and drop)
Satisfied with the huge jump, was only going to do picks but said **** it happy birthday to me. If I set the bar(meaning height) lower and jump right in my sets with my cross bar grip, some knee wraps for the long pick(bottoms keep dragging on the floor) I will walk this son of a bitch 60ft.
Leg Press (worked up to 800lbs ish ? 3 reps slow and low, nice and wide.
Reverse Hypers, Leg Curls, Calves other shit.
-----------------------------------------------15-20minute walk through a storm
Yoke Walks (lots of warm ups with different grips and settings because im FUBARD)
500x60(high bar-hands on side bars)
450x60(high bar-hands on cross bar)
540x30(high bar-hands on side bars)
630x30(high bar-hands on side bars)
720x30(high bar-hands on side bars)
810x10ishft (High-Mid bar-Hands on sides then drop then on cross)
PR 820x5-9ishft(Low bar-hands on cross bar 2picks and drop)
Satisfied with the huge jump, was only going to do picks but said **** it happy birthday to me. If I set the bar(meaning height) lower and jump right in my sets with my cross bar grip, some knee wraps for the long pick(bottoms keep dragging on the floor) I will walk this son of a bitch 60ft.
Leg Press (worked up to 800lbs ish ? 3 reps slow and low, nice and wide.
Reverse Hypers, Leg Curls, Calves other shit.
DB Sandbag Press(exactly what it sounds db's with sandbag on top)
Total weight of sand bag 60lbs estimate, prob 80lbs but w.e its weight.
60+40/80/100/140/160/180/200x3 (almost 4 on top set)
So that was 70lbs Db in each hand + the 60lbs (prob 80) sandbag =200lbs, which I blew out my left tendon a bit since I was curling the db's to get the sandbag on top, needed a spot from a gym bud to toss the sandbag on the last set.
Wide Bench Press (feet on bench) 195x10x2sets
Paused Incline Bench Press 205x4x4sets
Paused/Controlled NG Bench press 225x4x4sets
Db deep stretch flies (slight incline) 20x15x3sets
Db deep stretch flies (flat) 25x12x3sets
SitUps- 10/10/15/10/10/12
EzBar Curls/Triceps standing extension press 75x8x3sets
DB Arm Wrestler Curls 30x8x3sets
Db arnold press 30x8x3sets
Cable Forearm/lat/triceps rehab
Over-trained probably.Under-rested definitely.PR on a new movement i created (DB Sandbag press) totally worth it. Blue Lotion and Icing the inflamed tendon,gonna sleep with it lightly wrapped. Super Heavy Elbow Sleeves coming in, gonna order the super training multipurpose wrap for my forearms, maybe a sling shot too. Rest for 2 days then Rack Pulls and Farmers walks/ Strong cardio on Thursday.
Total weight of sand bag 60lbs estimate, prob 80lbs but w.e its weight.
60+40/80/100/140/160/180/200x3 (almost 4 on top set)
So that was 70lbs Db in each hand + the 60lbs (prob 80) sandbag =200lbs, which I blew out my left tendon a bit since I was curling the db's to get the sandbag on top, needed a spot from a gym bud to toss the sandbag on the last set.
Wide Bench Press (feet on bench) 195x10x2sets
Paused Incline Bench Press 205x4x4sets
Paused/Controlled NG Bench press 225x4x4sets
Db deep stretch flies (slight incline) 20x15x3sets
Db deep stretch flies (flat) 25x12x3sets
SitUps- 10/10/15/10/10/12
EzBar Curls/Triceps standing extension press 75x8x3sets
DB Arm Wrestler Curls 30x8x3sets
Db arnold press 30x8x3sets
Cable Forearm/lat/triceps rehab
Over-trained probably.Under-rested definitely.PR on a new movement i created (DB Sandbag press) totally worth it. Blue Lotion and Icing the inflamed tendon,gonna sleep with it lightly wrapped. Super Heavy Elbow Sleeves coming in, gonna order the super training multipurpose wrap for my forearms, maybe a sling shot too. Rest for 2 days then Rack Pulls and Farmers walks/ Strong cardio on Thursday.
Thursday April 26 2012
Lat-Scap Pullups (Not to aggravate my forearm tendons)
5/7/7/7/5/5/7
Close Grip Tbar Rows
3/4/5plates x5
5.5plates x5
4plates x8/5
Deadlift-Singles (no belt)
403
453
497
Rack Pulls
535x1x3sets
555x3 (+straps)
575x7 (+straps)
Farmers Walk
120lbs x180 (3turns)
120lbs x180 (2turns +put down/pick up sprint back)
120lbs x120 (1turn sprint set)
120lbs x60ft BACKWARDS/ 60ft (Fowards)
5/7/7/7/5/5/7
Close Grip Tbar Rows
3/4/5plates x5
5.5plates x5
4plates x8/5
Deadlift-Singles (no belt)
403
453
497
Rack Pulls
535x1x3sets
555x3 (+straps)
575x7 (+straps)
Farmers Walk
120lbs x180 (3turns)
120lbs x180 (2turns +put down/pick up sprint back)
120lbs x120 (1turn sprint set)
120lbs x60ft BACKWARDS/ 60ft (Fowards)
-----------------------------------------------
Saturday April 28 2012
Thick Loadable DB 1 arm (2hand clean) and Press -SINGLES-
Both arms
68
88
108
128(just missed the left-got it on the right, pr for this)
88x5 (on left only)
Bench Press
265x5x2sets
SlingShot BenchPRess
295x10
295x15!
Incline Chest PRess
3plates* x5
4plates* x4.5
*on each side
Sling Shot decline chest press
2plates x10
add plate mid set
3plates x20
Slingshot dips
bw/ x20x2sets
5sets of reverse grip triceps pushdowns xpump
inbetween sets ped deck vs pump
Squats and Yoke tomorrow
Both arms
68
88
108
128(just missed the left-got it on the right, pr for this)
88x5 (on left only)
Bench Press
265x5x2sets
SlingShot BenchPRess
295x10
295x15!
Incline Chest PRess
3plates* x5
4plates* x4.5
*on each side
Sling Shot decline chest press
2plates x10
add plate mid set
3plates x20
Slingshot dips
bw/ x20x2sets
5sets of reverse grip triceps pushdowns xpump
inbetween sets ped deck vs pump
Squats and Yoke tomorrow
-------------------------------------
Sunday April 29 2012
Squats (Rehband Belt) ATG
385x5
405x5
Yoke (Rehband)
270/360x60ft
450x60
500x60
540x120ft
540x60 (switch grip)
540x60 (beltless)
540x60 (beltless)
Karlsen Flyes
10lbs (8-8sec hold-8) drop to 5lbs (8sec hold-8-8sec hold-8)
Rear Delt DB raises (seated)
15x10/18/25
10x18/20/20 (straight arm)
Db Pullovers
20x20
30x30
40x12
40x15
40x15
*All and all feel pretty good. Forearm/Tendons are at 60-70%, been using lots of mineral ice before the gym and that has been working well,just staying away from the the blue lotion until the weights are heavy again. Most likely Tuesday will be my Bench Day & Assist work. *
385x5
405x5
Yoke (Rehband)
270/360x60ft
450x60
500x60
540x120ft
540x60 (switch grip)
540x60 (beltless)
540x60 (beltless)
Karlsen Flyes
10lbs (8-8sec hold-8) drop to 5lbs (8sec hold-8-8sec hold-8)
Rear Delt DB raises (seated)
15x10/18/25
10x18/20/20 (straight arm)
Db Pullovers
20x20
30x30
40x12
40x15
40x15
*All and all feel pretty good. Forearm/Tendons are at 60-70%, been using lots of mineral ice before the gym and that has been working well,just staying away from the the blue lotion until the weights are heavy again. Most likely Tuesday will be my Bench Day & Assist work. *
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