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2.8.07 back and a little dl asst. work
Dimel dl's done very fast with very short rest periods. 135x10, 185x10, 225x10, 275x10x3
Chest support rows 3 plates x 10 x 3
1 arm db rows 95x12x3
hammer curls 55's x 10x3
2.19.07 raw squat and rack pulls
Not real happy today. I know I've been sick and what not and lost a little weight but damn! Anyway here's how it went:
Pause squats with 80# chain no belt. Warmed up to 235x3, 285x3, 325x3, 375x3, 345x3 legs were shaky as hell and just felt weak.
Rack pulls from just below knee level no belt 315x1, 365x1, 405x1, 455x1 put belt on here 495x1, 545x1
Shrugs from same pin height 495x8x3
2.20.07
Pretty much a wasted day. I tried the shirt again and once I got to 405 my wrist was killin me again. I just wound up doing some light crap, 225 for a bunch of reps with chains and some triceps work.
2.22.07 Back work
Good mornings with ss bar no belt- barx10, 145x5, 195x5, 235x5, 285x5, 325x5
Wide grip pulldowns 220x6x3
seated v bar rows 180x12x3
Rev. curls 95x8x3
ez bar curls 115x8x3
2.23.07 bench asst. Just playin around a little
OHP's close grip with a dead stop at chest level, no leg drive. barx10, 95x10, 135x8, 155x8, 135x8 BTW, I suck at these damn things!
DB bench press with monster mini 95's x 10x2
DB incline bench with monster mini band 70's x 10x2
Pec Deck 100 x 12x3
push downs 90x15x3
did some forearm and rc work
2.26.07 speed squats/speed deads
Squats off 14" box with blue band (approx 275 or so tension at the top) Bar x5, 145x5, 185x3, 235x2 all with no belt. The next 8 sets are done with 30-45 seconds between sets 285x2x2, 325x2x2, 375x2x1, 415x2x1, 375x2x1, 325x2x1
Deads no belt 315x1, 365x1 belt on 405x1x6
GHR 35 plate x 10x3
DB shrugs 95's x 20x3
side bends 95 db 15x2 each side
I wish that our gym had db's higher than those damn 95's but......
2.27.07 raw benchin based on Kennelley's % program
Bench with 40# chain warmed up to 190x3x8, 205x7x1
Two board close grip still with chain 205x8, 225x8, 275x8, 255x8, 225x8
JM presses 185x8x3
Tate presses 50'sx10x3
Press downs 100x10x3
3.1.07 Back stuff
Good mornings with ss bar. Warmed up to 325x5x2 no belt
Wide grip pulldowns 150x10, 220x8x3
Seated Vbar rows 180x12x3
Rev. curls 95x10x2
3.2.07 bench asst.
OHP's bar x10, 135x10, 155x10, 155x10, 135x10
DB bench press with monster mini band 95's x 10x2
Incline DB bp w/monster minis 75's x 10x2
DB tricep ext. 60's x 8x3
some forearm and rc work
3.6.07 squat/pulls
I hit it this morning instead of yesterday cause I just couldn't get away at all yesterday, it was non stop shiot!
SS bar squats to 14" box close stance, 80# chain, no belt. Bar x 10, bar plus chain x 10, 145x5, 185x3, 235x3, 285x3, 325x3, 375x3, 400x3
Rack pulls below knee 365x1, 405x1 belt on 455x1, 495x1, 545x1, 585x1
Abs
3.6.07 benchin
Couldn't find my regular bench chains so I used squat ones, approx. 60 pounds at the top. Anyway, warmed up to:
205x3x8
205x7x1
3 board 225x8, 275x8, 225x8, 225x8
shrugs 495x8x3
JM presses 185x10x3
3.8.07 some back stuff
tired today and just burnt for some reason
GHR bodyweight x 15x3 slow negatives
chest support row 45x12, 90x12, 115x12, 135x12, 135x10, 115x12, 90x12
Thought about doin some other stuff and decided fukk it.
3.9.07 just playin around a little
db ohp's as a warm up 20x10, 30x10, 40x10, 50x10, 60x10, 50x10
Blast strap pushups with feet elevated and a 45 plate on my back 25x4 sets
Same thing with triceps ext. 10x4 sets
Face pulls with bodyweight 12x4
Bodyweight curls 10x2
rc and forearm work
3.12.07 Speed squat/dl
Decided to just use straight weight. Warmed up to 375x2x4, 415x2x4 All went good and fast and kept rest to 30 sec. between sets. I almost busted my ass on the 4rth set of 375 though, I somehow got off balance and wound up doing a calf raise, lol!
DL 315x1, 365x1, 405x1, 455x1x6
abs
3.13.07 some raw benchin
Warmed up to 225x3x6 with 50# chain, I set them up so that they wouldn't completely deload at the bottom, all went very fast.
205x8x1
Decline bench 275x5x5
DB flat bench 95's x 15
incline fly's 40x12x3
pushdowns, rc work and pec deck
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