Training - August 2011

Saturday August 6 2011 Short rest sets today

Db (45') Incline Flyes
15x20
20x20
25x15
30x12
35x10

Db (High Angle) Incline (shoulder) Press
40x12
45x10
50x10
55x10
60x15
*Slight pauses at bottom of each rep, and pressed in a straight line.

Db Flat Bench Press
40x10
45x10
50x10
55x10
60x15
*Slight pauses at bottom of each rep, and pressed in a straight line.

Db Seated Rear Delt Raises + Db Skull Crushers
15x15 + 20x15
15x15 + 30x15
15x15 + 40x10
----DropSet----
10x15 + 50x12
10x15 + 35x8
10x12 + 25x10

Db Biceps Curl +/& DB Arnold Presses
20x20 / 20x10
30x15 / 30x10
40x8 / 40x8
------Drop Set-------
35x5 / 35x10
25x10 / 25x5
30x10 / 30x10

First Day off since last Sunday.

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Sunday August 7 2011

Squat
135/185/225x3
275/315/365x3
405x3
425x3
445x3
*Felt a weird (not a hernia thankfully) cramp in my left ab, been getting it a lot since I lost weight, weighing 233lbs this afternoon. Made me go light on deadlifts.

Deadlift
145x3
235x3
325x3
365x3
*Just tired and paranoid, needed to just save it for better times.

Monday August 15 2011 (Tuesday August 16 2011 AM training)

Cambered Bench Press+ Speed Pulls(Tripled/-on-M band) + CamBar Press:
140x3 + 190x(BT)x3 + 140x3 for 9sets, low rest sets

Pull ups + Wide Dips
3/3
3/3
3/3
6/6*pr for pull ups

Chin ups + Narrow Dips
3/3
3/3
3/3
4/10

Db curls
30x10
Hammer curls
40x10

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Saturday August 20 2011

Deadlift
508x1
552x1

Bench Press/Narrow Grip Bench Press
225x3 for both
255x3 for both

13'inch Box Vs Light Band Squats
185x(bt)x3x3
225x(bt)x3x3
275x(bt)x3x3

Pull Ups/Jacobs Ladder experiment/Dips
3 /JL/ 6
3 /JL/ 6
4 /JL/ 12

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Sunday August 21 2011 (Back in Action) Rehab

1arm Clean(1x) & Dumbbell Press (belt-less)
30/40x3 both arms
50/60x3 both arms
70x3 both arms
80x3 both arms
90x3 both arms
100x3 both arms

Db Incline Flyes
15x20
20x20
25x15
30x15
35x10
40x10

Db Incline Press (Narrow Neutral Grip)
45x10
50x10
55x10
60x15

Db Biceps Curls
20x10/30x10
25x10/30x10
20x10/25x10
25x10/20x10

Db Skull Crushers + Db Bench Press(Narrow Neutral Grip)
30x10/10
35x10/10
40x8/8
45x8/8

Seated Rear Delt Raises + Gripper Machine
10x20 / 45x50
15x15 / 55x40
20x10 / 60x30
15x15 / 62.5x20
10x25 / 65x30

Karlsen Flyes
10x8(8)8
15x8(8)8
10X8(8)8

Cable Rear Delt Face Pulls + An assortment of Calve raise machines

~Things have been hectic, but I finally have been able to slowly sort them out. We got a new hire so will be working monday-friday and finally have my weekends off. Right now I am on the night shift (3pm-11pm) so I rather train really late than early

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Tuesday August 23 2011

Squats Verus Chains
200lbs(Chains)X135lbsx1
200lbs(Chains)X185lbsx1
200lbs(Chains)X225lbsx1
200lbs(Chains)X275lbsx1
200lbs(Chains)X315lbsx1 dropset to: 200lbs(Chains)X225lbsx1 dropset to: 200lbs(Chains)X135lbsx1
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Monday August 29 2011

So Hurricane Irene and all the Propaganda, Fear, Politics, Legitimate Concerns & absolute Bullshit all cluster ****ed and ruined my weekend of Saturday/Sunday strength training. So alas today which was a crappy day to lift after feeling like a caged dog for so long was a mere salvage and re prepare myself day for this weekend. And alas the madness ensues:

Pulls Ups(wide)(239lbs B/W @late night time)
5/5/5/5/5*Pr for rep consistency & no kipping

Bench Press + (re-rack&) Narrow Grip Bench Press
225x3/3
245x3/3

13inch Box Squats Vs Blue (Light Bands) w/Straight Bar *Longer pauses*
135x3x3
185x3x3
225x2x2
275x2x2
~This is a low damn box...damn lol

Db Snatch
50/60x1both
70/80x1both
90xright/90xnear miss 3x left(*tendon is banged up couldn't catch it)
90lb DB Clean & Press Left arm x1

Db Incline Flyes/Db Curls
15x15/15
20x10/10
25x10/10
30x8/8
35x6/6
40x5/5
45x5
50x5

~Called it a night, absolutely exhausted. Stupid shitty weekends are killing me right now, just hanging in there staying tough riding out the storm. This is just the EYE OF THE TIGER, lol.