TweetCongrats!!! Back in the 400 club. I know it means a lot to you. Maybe a pm pic?
~Trixie~

TweetJuly 6, 2015 ~ Squats #1 / WK3

Squats Warm Up
135x10 225x5 315x4 405x3

Squats Work Sets
420x2/2/2

Bent Knee Good Mornings w/ Safety Squat Bar
150x8 240x3/3/3/3

Stiff Legged Deads / RDLs
225x5/5/5/5

Hyperextensions
5/5/5/5

EZ Bar Curls
70x10 80x10 90x10 100x6

DB Hammers
45x10/10/10/10

45° Calve Presses
335x20/20/20/20

Leg Extensions
135x10/10/10/10/10

TweetJuly 7, 2015 ~ Off / Quad Cities



July 8, 2015 ~ Bench #2 / WK3

Bench Warm Up

Bench
Bar x30/30 135 10/10 225x5

Chest Supported Rows
1pps x10/10

Front DB Raises
15x10/10

DB Laterals
15x10/10

Bench
315x1/1/1/1/1

DB Bench
100x3/3/3/3

JM Press
155x5/5/5/5

One Arm Cable KickOuts
20x20 30x15 40x15 50x10

Chest Supported Rows
1pps x20 2pps x15 3pps x8 2pps x15 1pps x20

Prone Cable Laterals
20x12/12/12/12/12

Seated Overhead Press ~ Unilateral Machine
1pps x20 2pps x10 3pps x5 2pps x10 1pps x20

DB Shrugs
150x10/10/10

TweetLooks like u are killing the crap out of it brother keep it up beastmaster

TweetI want to work out with you. My legs hurt so bad this week, I could use a few days at 1 to 10 reps apiece.
~Trixie~

TweetI'm Def not a high repper on core lifts.

TweetJuly 9, 2015 ~ Off / Fishing

July 10, 20105 ~ Squat & Deads #2 / WK3

D.E. Squats
135x10 225x5 315x3/3/3/3/3

D.E. Deads
315x3/3/3/3/3

Stiff Legged Deads / RDLs
225x5/5/5/5/5

Hypers
5/5/5/5/5

45° Calf Raises
400x15/15/15/15/15

EZ Bar Curls
70x10 90x10 110x8 130x6

DB Hammers
50x10/10/10/10

TweetJuly 11, 2015 ~ Off / Chill day at home, last day of vacation

July 12,2015 ~ Bench #1 / WK4

AM Workout @ Gym

Bench Warm Up;
Bench - Bar x20/20 135x5 225x3 315x3
FacePulls w/ Band - 20/20/20
DB Front Raises - 15x10/10
DB Side Raises - 15x10/10

Bench Work Set
335x1 355x1 375x1/1/1

Close Grip Incline ~ Unilateral Machine
1pps x20 2pps x15 3pps x8 2pps x8 1pps x15

Skull Crushers
110x10/10/8/6

Lat Pull Downs
150x10 200x8/6/5

Prone Cable Laterals
20x12/12/12/12

Seated OverHead Press ~ Unilateral Machine
1pps x20 2pps x10 3pps x8

BB Shrugs
405x10 500x10 600x10

PM Workout @ Work

One Arm Cable Kick Outs (Triceps)
20x20 30x12 40x10/10

Seated OverHead Pulldowns ~ Lat Machine (Triceps)
60x10/10/10/10

Seated DB Cleans (Upper Back / Rear Delts)
30x10/10/10/10

Chest Supported Rows (Upper Back)
290x5/5/5/5

TweetJuly 13, 2015 ~ Squat & Deads#1 / WK4

Squats
135x10 225x5 315x3 405x3 455x1 500x1

Stiff Legged Deads / RDLs
225x5/5/5/5/5

Hypers
5/5/5/5/5

45° Calf Press
400x20/20/20/20

DB Curls
50x10 60x8 70x6 80x4

DB Hammers
50x10/10/10/10

July 14, 2015 ~ Off / 16 hr Shift

July 15, 2015 ~ Bench#2 WK4 (@work, Slept in)

Speed Bench
225x3/3/3/3/3/3/3/3/3

Seat OverHead Cable Extensions ~ Triceps
60x12/12/12/12/12

Cable Push Downs
60x12/12/12/12/12

Lat Pull Downs
200x5 210x5 220x5

Delt Laterals ~ Cybex Machine
70x20/20 90x12 110x12 130x10

Chest Supported Rows
150x10/10/10

DB Shrugs
100x10/10/10

July 16, 2015 ~ Off / 16 hr Shift


July 17, 2015 ~ Squat & Deads#2 / WK4

Squat Warm Ups
135x10 225x5

Speed Squats w/ bands
225x2/2/2/2/2/2/2/2/2/2

Rack Pulls w/ Bands ~ High.
225x6 405x3 500x1 550x1 600x1/1 ~ Tore callous, session over.

TweetAttachment 70095

Todays banded Deads.

Attachment 70096

Todays banded Squats.

TweetJuly 18, 2015 ~ M.E. Bench, Cycle 1 / WK1

Bench Warm Up
Bench Bar x20/20 135x10 225x5
Chest Supported Rows 1pps x15/15
DB Front Laterals 15x10/10
DB Side Laterals 15x10/10

Bench Work Sets
315x3 365x1/1/1

Incline Press ~ Unilateral Machine
1pps x20 2pps x15 3pps x8 2pps x8 1pps x12

Skull Crushers
110x8/8/8/8/8

Lat Pull Downs ~ Narrow
160x10 200x8 180x6 160x8

Chest Supported Rows ~ Unilateral Machine
1pps x15 2pps x10 3pps x10 2pps x10 1pps x10

Prone Cable laterals
20x12/12/12

Seated OverHead Press ~ Unilateral Machine
1pps x20 2pps x10 3pps x8

BB Rows
Did Not Do, Hand Still Sore.

Tweet

Originally Posted by maxseg

Attachment 70095

Todays banded Deads.

Attachment 70096

Todays banded Squats.

WOW!! Never even seen this set up before, looks brutal and I want to see a man in front of that. Bands are killer!!
~Trixie~

TweetJuly 21, 2015 ~ ME Squat & Deads

Squats
135x10 225x5 315x3 405x3 500x1/1

Bent Knee Good Mornings w/ SSB
150x5 240x3 330x3/3/3

Stiff Legged Deads / RDLs
225x5/5/5/5/5

Hypers
5/5/5/5/5

45° Calf Press
400x20/20/20/20

DB Curls
50x10 60x8 70x6 80x4

DB Hammers
50x10/10/10/10