06-13-2013


BB Front Squats (bottom up): 95#-5 reps, 135#- 5 reps, 185#- 5 reps, 205#- 4x3

BB Zercher Squats (bottom up): 155#- 3 reps, 185#- 5 reps, 205#- 6 reps, 225#- 5 reps, 245#- 5, 3 reps, 265#- 2x3

Bearhug GMs: 2 plates- 10 reps, 3 plates- 3x5

GM Jumps: 45#- 3x7


Machine Rows (LF) 1 arm: 120#- 10 reps, 150#- 3x5, 165#- 3 reps each arm

Row Shrugs (LF): 135#- 3x21

Dip Machine (LF): 7 bricks- 21 reps, 10 bricks- 16 reps, 13 bricks- 3x7, 15 bricks- 2x6


Seated Calf Raise (HS): 2 plates- 21 reps, 3 plates- 21 reps, 4 plates- 2x10

Rev Anchor Lunge: orange band- 7x5 each leg

Kneeling Cable Crunch: 70#- 2x13, 100#- 2x10

06-10-2013


DB Lunges: pair of 45# DBs- 5 steps, pair of 75# DBs- 5x6 steps, pair of 85# DBs- 4x3 steps each leg

DB Renegade Rows: pair of 75# DBs- 3x13 each arm

SA Pulldowns: 70#- 21 reps, 110#- 13 reps, 140#- 10 reps, 160#- 7, 5 reps

Leg Extensions (icar): 160#- 13 reps, 200#- 8 reps, 240#- 6x3

Leg Curls (icar): 130#- 21 reps, 160#- 10 reps, 180#- 3x5, 200#- 2x3

BP Shrugs (LF): 150#- 3x21, and 3 static holds

Pulldown Shrugs (HS cable): 130#- 2x28


Cable Rev Curls (high): 40#- 12 reps, 60#- 10 reps, 80#- 8 reps, 100#- 3x7

TKE: 30#- 3x17 each leg

DB Hip Bridge: 80# DB- 4x25

DB Incline YTIs: pair of 25# DBs- Ys 5x5, Ts 3x10, Is - 3x8

06-06-2013


BB Curls/Rev Overhead Press: 115#- 3x5, 135#- 2x3

Pull Ups (DB weight harness): BW- 7 explosive reps, 40# DB- 5 reps,
50# DB-5 reps, 60# DB- 2x3, 70# DB- 3x2, 80# DB- 3singles

DB Step Ups: holding pair of 80# DBs- 7, 7, 7, 5 reps, pair of 90# DBs- 4x4 each leg

Pulldown Shrugs: 100#- 15, 20, 20, 20 reps .... superset

DB Squat Jumps: pair of 50# DBs- 5, 7, 7, 7 reps .... superset

Cable Rev Curls (high): 40#- 2x15, 60#- 2x8, 70#- 7 reps

GM Jumps: 45#- 5x5

06-03-2013


BB Overhead Press : 155#- 4x5 .... clean off floor, press for reps .... tweak left shoulder and elbow 2nd set

BB Deadlifts +bands (hold until grip fails): 225# + pair of short mini
bands- 1 hold, 225# + pair of short mini monsters- 1 hold, 225# + pair
of short (light) orange- 4 holds, then 2, 3, 3 reps

Bearhug GMs: 2 plates- 10 reps, 3 plates- 3x7


1 arm Pulldowns: 100#- 2x15, 130#- 7 reps each arm

DB Low Box Jumps: holding pair of 30# DBs- 4x6 jumps

DB Step Ups: holding pair of 75# DBs- 2x7, pair of 85# DBs- 4x5 each leg

1 arm Cable Bent Over Rows: 80#- 15 reps, 110#- 10 reps, 130#- 7 reps


Cable Curls: 70#- 4 static holds, 10 regular reps

Calf Raise (cybex): 150#- 5x15

DB Hike: 40# DB- 13, 13, 10 reps

DB Incline Ys: pair of 20# DBs- 12, 12, 10, 8, 5 reps

05-28-2013


DB Push Press (full squat/touch DB overhead): pair of 70# DBs- 8 reps, pair of 85#- 5, 3, 3, 3, 3, 3, 1, 3 reps

BB Curl/Rev Overhead Press: 115#- 4x5, 135#- 4 singles

Chest supported Rows: 2 plates- 7 reps, 1 plate- 5x20 sec static holds, 2 plates- 2x7

Leg Press: 3 plates/side- 5x30 sec static holds, 25 regular reps

DB Skullcrushers: pair of 35# DBs- 13, 11, 10 reps

Leg Curls: 1 leg@ time- 80#- 2x10, 2 legs up/1 leg down- 80#- 10/5 reps, 100#- 10/5 reps, 110#- 10/5 reps

Face Pulls: 100#- 3x13, 130#- 10 reps

Pallof Press: 80#- 3x13

Calf Raises (cybex): 150#- 23 reps, 195#- 3x17

05-23-2012


I wanted to do timed holds with FatGripz, but somebody took them. I did some DLs, but was not fully rested.

BB Deadlifts + bands

225#- 7 reps

225# + pair of short mini bands- 5 reps

225# + pair of short mini monsters- 5 reps

245# + pair of short mini monsters- 1, 2, 2 reps

265# + pair of short mini monsters- 1, 1 reps

DB Deadlifts + bands: pair of 100# DBs + pair of short mini monsters- 3x8

DB Close Grip Press (lying): 100# DB- 4x21

Leg Press: 3 plates/side- 15 reps, static holds 5x30 sec holds 4 plates/side- 13 reps, 5 plates/side- 10 reps

Standing Hip Flexion: 25#- 13 reps, 35#- 2x13 each leg


Kneeling Pallof Press: 50#- 2x13, 60#- 13 reps, 80#- 7 reps

Face Pulls: 80#- 15 reps, 100#- 12 reps, 120#- 3x7

SA Pulldowns: 70#- 22 reps, 90#- 20 reps, 110#- 15 reps, 130#- 8, 5 reps

Lying Leg Curl (icar): 1 leg 60#- 11 reps, 80#- 2x10, 90#- 2x5 each leg

Hip Ext Rotators: 3 sets each leg

Adductor Plate Push: 35# plate- 7x across room

05-20-2013


Landmine Pick up Overhead: (3)45# plates- 6 reps, 3 plates + 35#- 7x2

Lumberjack Squats (landmine): 3 plates- 4x8 .... press the last rep of every set

GM Jumps: 45#- 5x7


DB 1 arm Rows (FatGripz): 60# DB- 12 reps, 85# DB- 4x5 each arm

DB Skullchrushers (flat bench): pair of 30# DBs- 3x10

Calf Raise (cybex): 150#- 17 reps, 195#- 3x17 + 30, 18 sec static holds

1 arm Pulldown: 50#- 15 reps, 80#- 10 reps, 100#- 10 reps, 120#- 2x7 each arm


Rev Crunches: BW- 20 reps, 20# DB between feet- 5x8

Kneeling Pallof Press: 30#- 3x10 each side

Saxon Side Bends: 25# plate- 7, 7, 7, 5 reps

Anchor Lunges: med + hvy tubings- 10, 10, 10, 10, 7 reps each leg

05-16-2013


BB Bent Over Rows (FatGripz): 155#- 10 reps, 175#- 7 reps, 185#- 5, 5, 5, 3, 3 reps .... 1st time doing this

BB Overhead Press: 185#- 7x2, 185#- 1 set of partials, 205#- 1 set of
partials, 225#- 1 set of partials .... outer elbow was funky after
1st set

BB Curls (FatGripz): 65#- 5 reps, 85#- 5 reps, 95#- 3x5, 115#- no reps, 105#- 2x3


Good Morning Jumps: 45#- 3x7 jumps

DB Squat Jumps: holding pair of 35# DBs- 4x7 jumps .... good hang time

Calf Raise (cybex): 130#- 15 reps, 150#- 3x15

Dip Shrugs (LF): 6 bricks- 25 reps, 8 bricks- 2x21

SA Pulldowns: 70#- 25 reps, 110#- 15 reps, 130#- 10 reps, 150#- 2x5


Hip Bridge: 80# DB- 4x25

Indoor Sled (speedsac):

45# plate walk toward/back across cardio room 1x

90# plate walk 2x

90# plate rev drag 7x

115# plate forward drag 7x

135# plate walk 1x


forearms and quads still sore from monday, I did not feel like lifting, but went anyway

05-13-2013


BB Overhead Press: 155#- 7 reps, 185#- 2, 2 reps .... waiting for squat rack, someone was doing OHP so I joined him

BB Oly Front Squat (bottom up): 155#- 8 reps, 205#- 3, 3, 2, 2, 2, 1, 1
reps .... 6 months since last time I done last, so I will do bottom up
a bit, then transition to down-up

BB Fat Gripz Hold (rack): 205#- 1 hold, 245#- 2 holds, 275#- 4 pick ups hold a few sec, 315# 6 pick ups hold a few sec


DB Sissy Squats (wt harness): 60# DB- 13 reps, 90# DB- 3x10

Pulldowns (HS cable): 140#- 10 reps, 170#- 7 reps, 195#- 6 reps, 215#- 5, 4, 4, 4 reps

Rev Hypers: BW- 17 reps, 45# DB- 2x10, 60# DB- 8, 5, 5, 5, 5 reps

Tri Rev Pressdown: 120#- 15, 13, 8 reps


Indoor Sled (speed sac):

45# plate .... fast walk across/back aerobic class room

2- 45# plates .... fast walking 4x trips across/back aerobic class room

2- 45# plates ..... fast rev dragging 4x trips

45# plate .... sprints 4x trips

05-10-2013


DB Bent Over Rows: pair of 85# DBs- 7, 7, 7, 6 reps

DB Deadlifts: pair of 110# DBs, pair of 125# DBs- 10, 8 reps .... dizzy after

DB CG Tri Press (lying): 75# DB- 21, 17, 21, 21 reps .... could not lift heavy after DLs


Leg Press (BM): 1 plate/side- 3x10 each leg ... still tired

Standing Leg Curls: 4 bricks- 21 reps, 6 bricks- 15 reps, 8 bricks- 11 reps, 10 bricks- 6 reps each leg recovered from DLs

Cable Pullthroughs: 55#- 15 reps, 70#- 13 reps, 80#- 10 reps, 95#- 7 reps, 110#- 5 reps

SA Pulldowns: 80#- 21 reps, 100#- 16 reps, 120#- 2x12

BP Shrugs (cybex cp): 110#- 3x21


Rev Pullthroughs: 25#- 4x13 giant sets

TKE: 4 sets each leg giant sets

DB 1 arm Rev Curls: 45# DB- 15, 15, 13 reps each arm giant sets

05-06-2013


Landmine PickUp Overhead: 3 plates- 6 reps, 3 plates + 35#- 10 singles

Pulldowns (HS cable): 140#- 8 reps, 170#- 6 reps, 215#- 5x3


Military Press + bands: 135# + pair of short mini bands- 7x3 .... dead stop on pins to lockout

135# + pair of short mini monster bands- 4 partials ... 1st time I failed to press this, so I did more lighter sets

Bar + pair of short orange L bands- 2x2 ... 1st time, crazy resistance from bands

95# + pair of short orange L bands- 3 singles

FatGripz Holds: 225# + Fat Gripz- mixed grips/alternating hands


Leg Press: 3 plates/side- 35 reps, 4x30 sec holds near chest, 4 plates/side- 17 reps, 5 plates/side- 2x8

Rev Hypers: BW- 17 reps, 20# DB- 15 reps, 30# DB- 15 reps, 45# DB- 3x13


BP Shrugs (icar): 140#- 30 reps, 150#- 30 reps, 170#- 26 reps

Row Shrugs (HS chest support): 2 plates- 3x13


Kneeling Cable Crunch: 60#- 2x12, 90#- 2x12, 100#- 2x10

Hanging Knee Raise (DB between feet): 35# DB- 5, 7, 6, 6, 6 reps

Hip Bridges: 75# DB- 5x21

04-29-2013


HS Cable Pulldown: 170#-13 reps, 235#- 6 reps, 245#- 4x4

BB Military Press (off floor): 135# FatGripz- 5 reps, 155#- 5 reps

BB Clean/Press: 155#- 5 reps .... speed reps

Smith Close Grip BP (lockouts): 2 plates/side- 4x8

Bearhug GMs: 2 plates- 10 reps, 3 plates- 4x5

GM Jumps: 45#- 4x7

Leg Sled: 3 plates/side-25 reps, then 4x 30 sec static holds @bottom, 4 plates/side- 10 reps, 5 plates/side- 3x5

Leg Curls (strive): 110#- 3x8

HS Row Low Shrugs: 2 plates/side- 3x10

Cable Squat/Row: 170#- 13 reps, 215#- 3x10

Kneeling Cable Crunch: 50#- 2x12, 70#- 2x12, 90#- 4x10

Rev Curls: 65# bar- 13 reps, 85#- 13, 10, 10 reps