Tuesday May 1 2012
Wide Bench Press (feet on bench/off floor)
195x10x2sets
Incline Log Press
230x8(paused)
180x25*whew good cardio
Narrow Bench Press (paused)
235x4x2sets, 235x8
Db Incline Flies
25x12x4sets
Flat Db Flies
20x15x5sets
Ez Bar Curls (assuming bar weighs 20lbs)
45x10/65x10/
75x10
95x10
115x6
95x10
75x10
Situps
20-20-12
Hanging Knee Raises (criss crossed)
bw x 10/10
Felt great, definitely left some in the tank even though i am still sore and strained from my prior training.
195x10x2sets
Incline Log Press
230x8(paused)
180x25*whew good cardio
Narrow Bench Press (paused)
235x4x2sets, 235x8
Db Incline Flies
25x12x4sets
Flat Db Flies
20x15x5sets
Ez Bar Curls (assuming bar weighs 20lbs)
45x10/65x10/
75x10
95x10
115x6
95x10
75x10
Situps
20-20-12
Hanging Knee Raises (criss crossed)
bw x 10/10
Felt great, definitely left some in the tank even though i am still sore and strained from my prior training.
-------------------------
Thursday 05-03-2012
Scap Lat Pull Ups (neutral grip)
bw/x8/8/8
Wide Pull Ups
bw/4/4
Scaps/Lats
bw/8/8
Trap Bar Deadlift
495
545
595*slip of grip but locked the hips
605+5sec holds
Close Grip seated cable rows-
160x10
200x10
260x8
Farmers Walk
120lbs x360ftish with 6 turns *pr
into 100lbs keg carry x 120ft
into farmer's walk 120x60ft sprint
Sandbag Carry
150lbs x 200ft
Straight arm Seated db rear delt raises
10lbs x 20 /15lbs x 10 front raises/ 10lbsx 20
Face Pulls/Cable hammer drag curls
bw/x8/8/8
Wide Pull Ups
bw/4/4
Scaps/Lats
bw/8/8
Trap Bar Deadlift
495
545
595*slip of grip but locked the hips
605+5sec holds
Close Grip seated cable rows-
160x10
200x10
260x8
Farmers Walk
120lbs x360ftish with 6 turns *pr
into 100lbs keg carry x 120ft
into farmer's walk 120x60ft sprint
Sandbag Carry
150lbs x 200ft
Straight arm Seated db rear delt raises
10lbs x 20 /15lbs x 10 front raises/ 10lbsx 20
Face Pulls/Cable hammer drag curls
-----------------------
Sunday May 6 2012
BTN Push Press
255x1
275x1
290x1 *PR!
300xMiss (it will come soon enough)
Front Squats
365x2 (Buried both PR!)
Back Squats (Wide Stand Ass to Calves)
405x5
425x5
Bench Press
275x5x2sets
Slingshot Bench Press
305x8,11.5
Slingshot Dips
bwx40
Incline Chest Press
1plate x20,2plates x12, 3plates x8
Db PullOvers
20x20
30x20
40x15
50x15
Yoke Walks x 60ft
450
540
630
Obliques and Leg Raises (assortment for pump)
hypers x 20reps
and some other movements for pump... too tired to list them all.
255x1
275x1
290x1 *PR!
300xMiss (it will come soon enough)
Front Squats
365x2 (Buried both PR!)
Back Squats (Wide Stand Ass to Calves)
405x5
425x5
Bench Press
275x5x2sets
Slingshot Bench Press
305x8,11.5
Slingshot Dips
bwx40
Incline Chest Press
1plate x20,2plates x12, 3plates x8
Db PullOvers
20x20
30x20
40x15
50x15
Yoke Walks x 60ft
450
540
630
Obliques and Leg Raises (assortment for pump)
hypers x 20reps
and some other movements for pump... too tired to list them all.
-------------------------
Tuesday May 8 2012
Very Wide Grip Bench Press (feet on bench)
195x10x2sets
Paused Incline Bench Press
225x5x2sets
Narrow Grip Paused Bench Press
245x5x2sets
Lat Scap Pull ups x5
Neutral Grip Pull ups x5
Db Incline Flyes
25lbs x15x4sets
Db Flat Flyes
20lbs x20x4sets
Ez-Curl Bar curls
75lbs x8x5sets
Situps
27-15-15-15
Knee Raises
16-20
Obliques Side raises
15lbs x100 (50/50)
10lbs x100 (50/50)
10lbs x50 (25/25)x3sets
Hussafelt Grip Sandbag Carry (no belt this entire session)
160lbs x220ftish
Sandbag Carry
160lbs x180ftisg
195x10x2sets
Paused Incline Bench Press
225x5x2sets
Narrow Grip Paused Bench Press
245x5x2sets
Lat Scap Pull ups x5
Neutral Grip Pull ups x5
Db Incline Flyes
25lbs x15x4sets
Db Flat Flyes
20lbs x20x4sets
Ez-Curl Bar curls
75lbs x8x5sets
Situps
27-15-15-15
Knee Raises
16-20
Obliques Side raises
15lbs x100 (50/50)
10lbs x100 (50/50)
10lbs x50 (25/25)x3sets
Hussafelt Grip Sandbag Carry (no belt this entire session)
160lbs x220ftish
Sandbag Carry
160lbs x180ftisg
------------------------
Thursday May 10 2012
Pull up assortments totaling 15reps
DB Rows
100x10
110x10
120x10
Close Grip Tbar Row
1/2/3/4/5plates x10
6plates x8/12
Deadlifts
463x1
529x1 +5second hold
540x1 +5second hold
445x5 (no belt)
Arnold DB curls
20x15
25x12
30x10
35x8
40x10
Obliques Db side raises
10lbs x100/50/50/200
40lbs Mini Barbell Pullovers x20x4sets
Wide Grip Lat pulldowns and cG seated cable rows
Pretty beat up,especially my core. Saturday some pressing and Sunday some more Squat, Light Yoke, Light Farmers, etc...
DB Rows
100x10
110x10
120x10
Close Grip Tbar Row
1/2/3/4/5plates x10
6plates x8/12
Deadlifts
463x1
529x1 +5second hold
540x1 +5second hold
445x5 (no belt)
Arnold DB curls
20x15
25x12
30x10
35x8
40x10
Obliques Db side raises
10lbs x100/50/50/200
40lbs Mini Barbell Pullovers x20x4sets
Wide Grip Lat pulldowns and cG seated cable rows
Pretty beat up,especially my core. Saturday some pressing and Sunday some more Squat, Light Yoke, Light Farmers, etc...
------------------------
Saturday May 12 2012
Sort of Deload:
Reverse Grip Push Press
185x1
Strict Press
185x1
Bench Press
285lbs x5x2sets
SlingShot Bench Press
315x6, 9.5repsPR
Incline Chest press
4platesx1(each side)
4plates&quarterx1 (each side)
5plates (each side) x1 PR
Reverse Grip Push Press
185x1
Strict Press
185x1
Bench Press
285lbs x5x2sets
SlingShot Bench Press
315x6, 9.5repsPR
Incline Chest press
4platesx1(each side)
4plates&quarterx1 (each side)
5plates (each side) x1 PR
------------------------------
Monday May 14 2012
UGh Hate mondays had to use the shitty squat rack,totally was late to the gym and unprepared but whatever, was in and out. Did 10lbs more then planned too.
Squats (in shitty stupid rack)
445x5
*was only supposed to go to 435 but w.e felt easy all things considered*
(No Belt)Deficit Deadlifts VS Quaded Monster Minis on Jumpstrech
100lbs +255ishlbs of tensions x 5sets of 3reps (switch grip)
x10 (5regular switch grip, 5 reg grip stiff leg)
x5stiff legged
-Done and deloaded.
Squats (in shitty stupid rack)
445x5
*was only supposed to go to 435 but w.e felt easy all things considered*
(No Belt)Deficit Deadlifts VS Quaded Monster Minis on Jumpstrech
100lbs +255ishlbs of tensions x 5sets of 3reps (switch grip)
x10 (5regular switch grip, 5 reg grip stiff leg)
x5stiff legged
-Done and deloaded.
----------------------------
Wednesday May(5) 16 2012
Distressing Deload:
Wide Grip Bench Press(feet on bench/off floor)
205x10x2sets
Incline Paused Bench (wider grip than normal)
235x5x2sets
NG Bench Press
255x5x2sets
Super Set of Incline Db Flyes and Flat Db Flyes
20lbsx20 + 25lbsx15 x3 sets
1set of lat/scap pull ups - 7reps
Distressing Deload:
Wide Grip Bench Press(feet on bench/off floor)
205x10x2sets
Incline Paused Bench (wider grip than normal)
235x5x2sets
NG Bench Press
255x5x2sets
Super Set of Incline Db Flyes and Flat Db Flyes
20lbsx20 + 25lbsx15 x3 sets
1set of lat/scap pull ups - 7reps
----------------------------
Friday May 18 2012
Farmers walks
210lbsx60ft Approx
260bsx60ft Approx x2sets
300lbsx40ft Approx then straps and finished the other 20ft *pr
260bsx60ft Approx for good measure
Yoke walk
360x120ft ish
360x30 backwards/30ft fowards
450x120ft ish
450x30 backwards/30ft fowards
Called it a day. DELOAD. p.s. I go to a gym, not a shit-lift-center
210lbsx60ft Approx
260bsx60ft Approx x2sets
300lbsx40ft Approx then straps and finished the other 20ft *pr
260bsx60ft Approx for good measure
Yoke walk
360x120ft ish
360x30 backwards/30ft fowards
450x120ft ish
450x30 backwards/30ft fowards
Called it a day. DELOAD. p.s. I go to a gym, not a shit-lift-center
------------------------------
Saturday May 19-2012
Bench Press
295x3x2
SLINGSHOT-Bench Press
325x10PR
315x3
365x2.9PR
Reverse Band Bench Press w/Slingshot
325x3
375x3
415x3
475x3 YEAH BUDDY easy breezy. Going to move 4wheels with my slingy soon on the regular bench.
Crossfit stuff with 135lbs x 10 zombie front squats.
db pull overs/flyes
flat 30x30 -20x30
incline 30x20 - 20x20
295x3x2
SLINGSHOT-Bench Press
325x10PR
315x3
365x2.9PR
Reverse Band Bench Press w/Slingshot
325x3
375x3
415x3
475x3 YEAH BUDDY easy breezy. Going to move 4wheels with my slingy soon on the regular bench.
Crossfit stuff with 135lbs x 10 zombie front squats.
db pull overs/flyes
flat 30x30 -20x30
incline 30x20 - 20x20
--------------------------
Sunday May 21 2012
Zombie Squats (Beltless)
225x11*Pr (lost count good thing it was on video)
Front Squats (Oly Grip)
315x5*Pr easy
Back Squats
435x5
Sit ups
bwx20x3sets
Side bends x200(each side total)
Db arm curls xpump
225x11*Pr (lost count good thing it was on video)
Front Squats (Oly Grip)
315x5*Pr easy
Back Squats
435x5
Sit ups
bwx20x3sets
Side bends x200(each side total)
Db arm curls xpump
--------------------------------
Tuesday May 22 2012
50lbs Keg Swings overhead x30-40reps
Tire flips with 750-800lbs tire 20ish+
Calves,calves, calves. Tomorrow Bench and Assistance work.
50lbs Keg Swings overhead x30-40reps
Tire flips with 750-800lbs tire 20ish+
Calves,calves, calves. Tomorrow Bench and Assistance work.
---------------------------------
Wednesday May 23 2012
Bench Press wide grip feet on bench
205x10x2sets
Incline Bench Press
245x10
NG Bench Press
265x5x2sets
BigEzBarCurls
95lbs x8x4sets
Scap Lat pull ups total of 15
(Straight arm) Incline DB Flyes + Flat DB Flyes
20x15 + 25x12 x2sets
Sit ups
20x2sets
Hanging knee raises
10x2sets
Good to go. Deadlifts and Farmers Friday.
205x10x2sets
Incline Bench Press
245x10
NG Bench Press
265x5x2sets
BigEzBarCurls
95lbs x8x4sets
Scap Lat pull ups total of 15
(Straight arm) Incline DB Flyes + Flat DB Flyes
20x15 + 25x12 x2sets
Sit ups
20x2sets
Hanging knee raises
10x2sets
Good to go. Deadlifts and Farmers Friday.
---------------------------
Friday May 25 2012
Switch Grip Deadlifts
555x1x2sets (pr for this grip)
Farmers Walk
120x240 (4turns)
120x120 (forwards then backwards)
Called it a day, DELOAD.
555x1x2sets (pr for this grip)
Farmers Walk
120x240 (4turns)
120x120 (forwards then backwards)
Called it a day, DELOAD.
---------------------------
Saturday May 26
Push Press
225
275x2.5 (near miss on 3rd)
295x4near misses but all reps over head (nice pump set)
If I had my elbow sleeves with me I would have owned these weights.
Bench Press (WIDE)
305x5x2sets
Sling shot
345x1
385x1(bro bench, sling shot missed grooved w.e pr)
Random Db curls and Presses
225
275x2.5 (near miss on 3rd)
295x4near misses but all reps over head (nice pump set)
If I had my elbow sleeves with me I would have owned these weights.
Bench Press (WIDE)
305x5x2sets
Sling shot
345x1
385x1(bro bench, sling shot missed grooved w.e pr)
Random Db curls and Presses
-----------------------------
Tuesday May 29 2012
Back Squats
405x5
455x5
Zombie Squats (moving Yoke to Friday with Farmers and Speed Deads)
315x3*PR
345x1*PR
& THEY WERE BUCKET BUSTERS!
405x5
455x5
Zombie Squats (moving Yoke to Friday with Farmers and Speed Deads)
315x3*PR
345x1*PR
& THEY WERE BUCKET BUSTERS!
-----------------------------
Wednesday May 31 2012
Very Wide Grip Bench Press
205x10x2sets
Incline Bench Press
255x5x2sets
Narrow Grip Bench Press
275x5x2sets
Close Neutral Grip Pull ups x9 Pr
Wide Pull ups x7
Db Incline Flyes
20lbs x 20/30
Db Flat Flyes
25lbs x15/25
ObliquesSide Raises
15lbs x100reps each side
Situps
20-35*Pr
Cable Machine Pump
DB Hammer/Biceps Curls
Few reps of 100lbs 1arm DB swings into high pulls.
205x10x2sets
Incline Bench Press
255x5x2sets
Narrow Grip Bench Press
275x5x2sets
Close Neutral Grip Pull ups x9 Pr
Wide Pull ups x7
Db Incline Flyes
20lbs x 20/30
Db Flat Flyes
25lbs x15/25
ObliquesSide Raises
15lbs x100reps each side
Situps
20-35*Pr
Cable Machine Pump
DB Hammer/Biceps Curls
Few reps of 100lbs 1arm DB swings into high pulls.
Jume Training will be posted at the end of June along with my June Training Video. To see my timely updates check out my training log on Muscleandbrawn.com
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