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Chest/Tri Day, 1st chest day after minor surgery

August 13, 2008

Incline BB Press:
185X6
165X10
155X5 (Paused reps)
155X6

50 Dips:
BWX20
BWx10
BWx10
BWx10

Montierth “Atrainer” Flys:
x10

Larry Scott Cable Tricep Presses:
80lbX12 s.setted with 80lbX6 standing tricep pressdowns dropset to 60lbX6 standing tricep pressdowns

1st WO since I had the incision on my right armpit area to remove that cyst… Took it easy since I still have some internal stitches that are supposed to slowly dissolve… Doctor said wait 2 weeks before doing pectorals, and it’s been 1.5 weeks, so whatever, I felt fine big grin

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Back/Bi Day

August 12, 2008

Plyometric Chins: (Mixed grip for every rep - Pronated, mixed, supinated, mixed, pronated, REPEAT)
BWX6
BWX6
BWX5
BWX5
BWX5
BWX4
BWX4
BWX4
BWX3
BWX3

HS Iso High Row: (Plates)
270lbX6 (2-handed)
220lbX5 (1-handed)
220lbX5 (1-handed)

Standing Rope Bicep Curls:
x12 s.setted with 3 supinated chins
x10 s.setted with 2 supinated chins
x8 s.setted with 1 supinated chin
x6 s.setted with 1 supinated chin

Super fast WO… Almost no rest between sets… Brutal!

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Leg Day

August 7, 2008

Hack Squat:
1 plate each side X 12
2 plates each side X 10
2 plates each side X 10
2 plates each side X 10

Seated Leg Raise:
x12
x10
x10

Seated Leg Curl:
x12
x10
x8

V-machine: (adduction)
x10
x10
x10

V-machine: (abduction, reclined)
x10
x10
x10

2-finger hanging ab twists:
x10
x6
x5

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Shoulders

August 6, 2008

External Rotations:
x10

Internal Rotations:
x10
x10
x10

Lateral Cable Raises:
x10
x10
x10

Bent over DB Lateral Raises:
25lbX10
25lbX10
25lbX10

Standing DB Lateral Raises:
20lbX10
20lbX10

Front DB Lateral Raises:
25lbX10 (1-arm at a time)
25lbX10 (1-arm at a time)
45lbX10 (2-arms at a time)

Decent shoulders WO…

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Back/Bi Day - Apt gyms suck!

August 5, 2008

Lat pulldowns:
200lb(stack)X8 (supinated)
200lb(stack)X8 (pronated wide)
180lbX6 (supinated)
180lbX6 (pronated wide)
160lbX8 (supinated) dropset to 130lbX6 (Supinated)

Rows on the “tuffstuff” machine:
3/4 stack X 8
3/4 stack X 8
3/4 stack X 8
3/4 stack X 8
3/4 stack X 8

Standing Rope Cable Curls:
x6
x8
x6

Standing DB Curls:
25lbX6
25lbX6
25lbX6

Bleh, still taking it easy from the stitches, so I decided to do my WO in my apt gym… Makes me realize how much I hate apt/hotel gyms… The low-quality machines that shake and feel like they are going to snap in half are bad juju… frown

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Leg Day

August 4, 2008

Seated Leg Raise:
200lb(stack)X10
200lb(stack)X10
200lb(stack)X10

Vaginator: (Adduction)
StackX10
StackX10
StackX10

Seated Leg Curl: (Hamstring)
120lbX10
120lbX10
120lbX10

1-leg Pistols:
x20 (slow)

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Back/Bi day…

July 31, 2008

Weighted Chins: (30 sec rest interval between sets)
BWX10 (Pronated, explosive)
45lbX5 (supinated)
45lbX4 (supinated)
45lbX4 (pronated)
45lbX4 (hammer)
BWX5 (supinated)
BWX5 (pronated)
BWX5 (hammer)

HS Iso High Row: (Plates)
300lbX6
280lbX5 (1-arm) dropset to 230lbX5 (1-arm) s.setted with 230lbX2 (2-arm)
280lbX5 (1-arm) dropset to 230lbX5 (1-arm) s.setted with 230lbX2 (2-arm)

Supported T-bar Row: (Plates)
90lbX5 dropset to 45lbX5
90lbX5 dropset to 45lbX5

Standing Rope Cable Curls: (30 sec rest between sets)
80lbX8 s.setted with 1 supinated chin
70lbX8 s.setted with 1 supinated chin
60lbX8 s.setted with 1 supinated chin

Great WO today… Fast pace, and adding a superset of 1 supinated chin really hit teh bicepzors nicely big grin

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Chest/Tri Day - Superfast WO

July 29, 2008

ALL exercises 20-25 sec rest between sets

Incline BB Bench:
175lbX6
175lbX5
175lbX5
175lbX5
155lbX6
155lbX5

Weighted Dips:
95lbX5
95lbX4
95lbX4
95lbX4 dropset to 70lbX5
70lbX6
70lbX6 dropset to 35lbX8
35lbX7 dropset to BWX6 (Gironda) s.setted with BWX4 (regular)

Larry Scott Cable Tricep Extensions:
80lbX12
80lbX10
80lbX8 s.setted with Standing v-bar cable tricep pressdowns of 80lbX5
80lbX6 s.setted with Standing v-bar cable tricep pressdowns of 80lbX4

28 minute WO! Sweating like a beast and what a burn…

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Off-day

July 27, 2008

Bought a new TV today, returned an old TV, and did the same for my parents… So lots of moving stuff around today, good enough for a WO… Back to the gym tomorrow big grin

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Back/Bi Day

July 25, 2008

Explosive Chins: (20-30 sec rest between sets)
BWX6 (ploymetric mixed grip, explosive as hell)
35lbX5 (supinated, explosive)
35lbX4 (supinated, explosive)
35lbX4 (supinated, explosive)
35lbX5 (hammer, explosive)
35lbX3 (pronated, explosive)
BWX5 (pronated, explosive as hell)
BWX5 (supinated, explosive as hell)
BWX5 (supinated L-chin, controlled speed)

HS Iso High Row: (Plates)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed) dropset to 2 plates per sideX10 (1-handed, simultaneous up/down, explosive)

Seated Cable Row:
80lbX12
80lbX12

Standing Cable Rope Curls:
60lbX12
60lbX10
60lbX10

Hanging Ab Twists:
x10

Good WO today… Really killed the pullups with explosive reps each time… I was surprised by the acceleration I was pulling with 35lbs, when I took it off and did BW I was almost muscle-uping each rep… Very draining, but hopefully calorie burning and muscle preserving…

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