Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
265x1
4 board press
225x3
275x3
3x3 @ 295
CSR
45x8
90x8
3x8 @ 145
Lateral raise
15x12
3x10 @ 25
Hammer curlz
2x12 @ 40
Wednesday, September 24, 2008
Monday, September 22, 2008
September 22, 2008: DE Squat
Box Squat
45x5
95x2
135x2
185x2
225x2
8x2 @ 275
315x1
335x1
Deadlift
135x5
225x1
8x1 @ 295
315x1
365x1
405x1
1 leg press
8
2x8 @ 130
Pull thru
3x8 @ 150
Pull down abs
3x12 @ 70
45x5
95x2
135x2
185x2
225x2
8x2 @ 275
315x1
335x1
Deadlift
135x5
225x1
8x1 @ 295
315x1
365x1
405x1
1 leg press
8
2x8 @ 130
Pull thru
3x8 @ 150
Pull down abs
3x12 @ 70
Saturday, September 20, 2008
September 20, 2008: ME Bench
2 board
2x10 @ 45
95x5
135x3
185x3
225x3
275x3
305x3 (PR)
Incline press
45x5
95x5
4x5 @ 145
145x8
Pulldowns
100x12
150x8
3x10 @ 170
Face Pull
3x10 @ 100
Pressdown
50x15
2x15 @ 60
Ez bar curlz
barx8
+20x8
2x8 @ +40
Incline situps
2x12
20 minutes stationary bike.
2x10 @ 45
95x5
135x3
185x3
225x3
275x3
305x3 (PR)
Incline press
45x5
95x5
4x5 @ 145
145x8
Pulldowns
100x12
150x8
3x10 @ 170
Face Pull
3x10 @ 100
Pressdown
50x15
2x15 @ 60
Ez bar curlz
barx8
+20x8
2x8 @ +40
Incline situps
2x12
20 minutes stationary bike.
Thursday, September 18, 2008
September 18, 2008: ME Squat/Dead
Low Box Squat (EFS box, pin in hole 2)
45x5
95x5
135x3
185x3
225x2
275x3
320x3 (PR)
335x1
355x1 (Ties an all time PR)
Good Morning
45x5
135x5
3x5 @ 200
Hammer Strength leg curl
3x12 @ 90
45 degree hypers
3x9
Lying leg raise
2x12
45x5
95x5
135x3
185x3
225x2
275x3
320x3 (PR)
335x1
355x1 (Ties an all time PR)
Good Morning
45x5
135x5
3x5 @ 200
Hammer Strength leg curl
3x12 @ 90
45 degree hypers
3x9
Lying leg raise
2x12
Tuesday, September 16, 2008
September 16, 2008: DE Bench
Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
4 Board Press
245x3
2x3 @ 285
285x5
Barbell Row
45x5
135x5
225x5
275x5, 3
225x8
Lateral raise
15x12
2x9 @ 25
Hammer Curlz
2x8@ 40
I really was trying to come up with an excuse to not go, but good to hit the 285x5 off a 4 board. Skipped cardio.
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
4 Board Press
245x3
2x3 @ 285
285x5
Barbell Row
45x5
135x5
225x5
275x5, 3
225x8
Lateral raise
15x12
2x9 @ 25
Hammer Curlz
2x8@ 40
I really was trying to come up with an excuse to not go, but good to hit the 285x5 off a 4 board. Skipped cardio.
Sunday, September 14, 2008
September 14, 2008: DE Squat/Dead
Box Squat
2x5 @ 45
95x3
135x2
185x2
8x2 @ 255
275x1
315x1
Deadlift
135x5
225x1
8x1 @ 275
315x1
385x1
1 leg press
8
2x8 @ 110
Pullthru
2x8 @ 150
Pulldown abs
3x10 @ 70
Hot and humid today - I thought about working up a little higher on deads, but couldn't hang on to the bar, I was a big mess of chalk paste.
2x5 @ 45
95x3
135x2
185x2
8x2 @ 255
275x1
315x1
Deadlift
135x5
225x1
8x1 @ 275
315x1
385x1
1 leg press
8
2x8 @ 110
Pullthru
2x8 @ 150
Pulldown abs
3x10 @ 70
Hot and humid today - I thought about working up a little higher on deads, but couldn't hang on to the bar, I was a big mess of chalk paste.
Friday, September 12, 2008
September 12, 2008: ME Bench
2 Board press
45x10, 10
95x5
135x3
185x3
225x3
245x3
265x3
275x3
285x3 (PR)
315x1
325x1
I think that's just 5 pounds off an all time PR!
Incline press
45x5
95x5
5x5 @ 140
Pullups
6x4
Face Pull
4x15 @ 110
Pressdown
3x12 @ 110
20 mins elliptical
45x10, 10
95x5
135x3
185x3
225x3
245x3
265x3
275x3
285x3 (PR)
315x1
325x1
I think that's just 5 pounds off an all time PR!
Incline press
45x5
95x5
5x5 @ 140
Pullups
6x4
Face Pull
4x15 @ 110
Pressdown
3x12 @ 110
20 mins elliptical
Wednesday, September 10, 2008
September 10, 2008: ME Squat/Dead
Low Box Squat (pin in hole 2 of EFS box)
45x5
95x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3 (PR)
335x1
Good Morning
45x5
95x5
3x5 @ 195
45 degree hypers
3x8
superset with lying leg raises
3x12
Stretching
Foam Rolling
45x5
95x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3 (PR)
335x1
Good Morning
45x5
95x5
3x5 @ 195
45 degree hypers
3x8
superset with lying leg raises
3x12
Stretching
Foam Rolling
Monday, September 08, 2008
September 8, 2008: DE Bench
Bench Press
2x10 @ 45
95x5
2x3 @ 135
8x3 @ 185
4 Board Press
185x3
225x3
3x3 @ 275
CSR
45x8
90x8
4x8 @ 135
Lateral Raise
15x12
2x8 @ 25
Hammer Curlz
2x15 @ 25
Pressdowns
2x15 @ 100
2x10 @ 45
95x5
2x3 @ 135
8x3 @ 185
4 Board Press
185x3
225x3
3x3 @ 275
CSR
45x8
90x8
4x8 @ 135
Lateral Raise
15x12
2x8 @ 25
Hammer Curlz
2x15 @ 25
Pressdowns
2x15 @ 100
Saturday, September 06, 2008
September 6, 2008: DE Squat/Dead
Box Squat
45x5
95x3
135x2
185x2
8x2 @ 235
Deadlift
135x5
225x1
8x1 @ 245
1 leg press
sled x 8
2x8 @ 90
Pull down abs
50x12
2x8 @ 70
45x5
95x3
135x2
185x2
8x2 @ 235
Deadlift
135x5
225x1
8x1 @ 245
1 leg press
sled x 8
2x8 @ 90
Pull down abs
50x12
2x8 @ 70
Thursday, September 04, 2008
September 4, 2008: ME Bench
Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
295x1 (PR)
Incline Press
45x5
95x5
5x5 @ 135
Pullups
5x4
Face Pull
4x15 @ 100
Pressdown
3x12 @ 100
Treadmill, 30 mins.
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
295x1 (PR)
Incline Press
45x5
95x5
5x5 @ 135
Pullups
5x4
Face Pull
4x15 @ 100
Pressdown
3x12 @ 100
Treadmill, 30 mins.
Tuesday, September 02, 2008
September 2, 2008: ME Squat, Dead
Test day
Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
365x1
385x1 (PR)
Deadlift
135x3
225x1
315x1
365x1
405x1
Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
365x1
385x1 (PR)
Deadlift
135x3
225x1
315x1
365x1
405x1
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