Hateful's journey to being swole jacked

[HATEFULone]

6-2-08 Max effort lower body 2 min rest
Power sprints 2xhigh grip, 2xlow grip, 2x backwards, 1xflip
Walking DB overhead lunge 4x9 20/20/20/25
DB pullthrough 3x8 100/100/100 superset 1 leg RDL's 3x7 65/65/65
Standing abs 4x15 superset med ball knee ups 4x15 5kg superset seated machine calf raise 4x20 1 plate

 

[jas123]

Box jump to 48'' is awesome! I want try that as I always had a good vertical.

 

[Jtfootball]

where u play ball at

 

[HATEFULone]

Thanks jas, I like the box jumps I feel they compliment max effort days quite well, and I also if done to begin the workout before the max effort lift they really warm up the body and get me ready to go. Jtfootball, I live in a place that none but I know, but if I did play ball somewhere real I couldn't say where. Looking forward to max effot upper tomorrow, I believe I am going to do some speed work in the PM as well. I picked up some wraps and MMA bag gloves last night so I can get some good cardio in without breaking my hands.:bruce1:

 

[HATEFULone]

6-4-08 Max effort upper body
Floor press 135x5, 225x5, 275x5, 315x3, 335x2, 355x1, 375x1, 385xmissed
T-bar row 4x10 4plates/5/5/6 superset seated DB power cleans 4x12 25/25/30/30
1 arm DB side press 4x8 60/65/70/75 superset DB Incline curls 4x8 50/50/50/55
Laying DB extinsion 4x10 60/65/70/75 superset BB shrugs 4x25 225

Hit a new PR on floor press with 375x1, went up pretty easy, 385 I rested only about 45 seconds and couldn't get it, everything else felt nice and smooth, could have gone heavier on a few other exercises. Tomorrow is dynamic lower and we also have a 7 on 7 with the team so I'll get a little running in there.

 

[HATEFULone]

6-5-08 Dynamic effort lower body
Speed box squat 10x2 275+1chain 1 min rest
Step ups 3x6 185 superset speed step ups 3x6
Glute ham raises 3x8 superset 1 leg swiss ball back bridge 3x12
Russian twists 4x12 35 superset standing DB calf raise alternating in/out 4x20 70
Box jump 5x1 50" PR

Today I was feeling great, maybe it was because I have been getting more sleep lately, but I worked up to 50" on box jumps and got 5x1, now I have to figure out how to get the platform only 1/2" to 1" higher each time. 7on7 is tonight so I will get a good warm up and use that for my running today. Tomorrow will be an off day for lifting but I'm either going to do some boxing or speed work, not sure yet.

 

[HATEFULone]

6-6-08 Boxing cardio
30 minutes bag work
10 minutes jump rope
10 minutes footwork with tires

 

[HATEFULone]

6-7-08 Repitition upper body 2 minutes rest
DB bench press 100x25, 110x16, 120x11
Jump catch pullups 4x8 superset rear delt raises 4x12 20/25/30/35
Lateral raise 2x12 40/45, Seated no back support DB military 2x7 85 superset 4x15 dips
DB shrugs 4x10 120 superset Zottmann curls 4x10 40/40/45/45

Tomorrow is hopefull going to be a strongman day if the weather cooperates. Time for food and a nap as I work tonight from 2AM til 9AM:run:.

 

[HATEFULone]

6-8-08 Max effort lower body/ strongman
Keg toss 7x1
Backward sled drag 220 4x30 yards
Tire flip 4x30 seconds
Farmers walk 65 3x60 yards
Seated sled pull 2x30 yards 220
Prowler challenge x1

Today went well. It was storming all morning so the ground was nice and slippery which made it much harder. Legs a pretty sore but I should be recovered fine. Tomorrow is an offday so I will do some form of running/cardio.

 

[HATEFULone]

6-10-08 Max effort upper body 2 min rest
Incline bench 135x5, 185x5, 225x5, 275x3, 295x3, 315x1, 335x1, 355x1, 365xmiss I got 3/4 up with good bar speed and then my feet slipped and hips came up, I stalled and struggled for a good 5 seconds then the spotter, grabbed it, I wasn't goin anywhere anyways
Pushups 1x50
T-Bar rows 4x12 4plates/5/6/7 superset DB seated power cleans 4x12 25/30/30/35
1 arm side press 4x7 75 superset incline DB curl 4x9 50
Laying DB extension 1x15 70 superset BB shrugs holds 225 5 second rest 20 sec/15/10/10

Brutal day today my forearms were really pumped. I weighed in at 218.8 today so I am putting on some quality mass. Dynamic lower tomorrow and hopefully I can get a video camera for my box jump.

 

[jas123]

Nice work on incline. 355 is impressive!

 

[HATEFULone]

6-11-08 Dynamic effort lower body 1 min rest
Split jump squats 8x3 0/0/20/20/25/25/30/30
Kneeling cleans into front squat 3x6 bar/10/20
RDL's 3x10 225/275/295 superset bench laying shins 3x8 with 3 count hold
4x15 super knee ups superset plate crunches superset standing machine calf raises continuous

I did not do box jumps because whom ever mopped the floor decided to use way too much water and the floor was very slick, I busted my knees doing calf raises so I decided against doing the jumps. Jas, thanks bro, I felt great doing 355 it went up real easy. Well time to eat and prepare for the Iron Maiden concert tonight, oh yeah thats right IRON FING MAIDEN. :woohoo:

 

[HATEFULone]

6-13-08 Repitition upper body 2 min rest
Close grip bench press 135+1chainx26, 185+1 chainx15, 225+1chainx10, 275x5 fast and explosive reps
Jump catch pullups 4x10 superset chain overhead lateral raise 4x10
Seated floor Rocky presses 3x12 95 superset BB curls 3x15 95
Dips 2x12, 1x15 BW+90 superset 30lbs DB holds around end 3x10-15 seconds... stolen from jas123

Felt great today. Taking it easy for the rest of the day because of heavy box squats tomorrow. Been trying a different post workout shake: 1.5 cups skim milk, 1.5 scoops whey, 10g Glutamine, 3 scoops oats, 1 scoop dextrose, 2 eggs, not bad actually.

 

[HATEFULone]

6-14-08 Max effort lower body
Box squat 265x6, 320x5, 375x3, 425x3, 480x2, 510x1, 520x1 PR
1 leg RDL 4x5 70/80/85/95
Back hyperextensions 4x12 25/45/2 bands +45/2bands +65 superset slide board hams 4x8 45/45/45/100
Russian twists 5x7 45
Pattern run 2 sets of 10 patterns 25sec rest, 2 min rest between sets

Pumped about getting 520 on the box squat. I hold the bar very high up and my traps and it is comfortable for me. I was wondering about the lower placement of the bar in a powerlifting style hold, and if I would be able to put up more weight with a switch. If anyone has switched forms and I would appreciate any comments regarding it. Today was going to be a beach day, but it is raining so I will do some boxing and footwork tonight.

 

[jas123]

That's one hell of a box squat! How tall was the box and did you use a belt or wraps?

I switched from highbar to lowbar at one point. I use a fairly wide stance, and it helped me quite a bit to stay in the groove by reducing downward torque.

 

[HATEFULone]

Thanks again for the comments Jas, I used a belt, rather skinny one though I believe only 4 inch width in the back. I do not use wraps and never have. No one around me uses them so I never really got into them although I have heard they really help keep everything in tight in the knee. The box got me to a little bit below parallel, I maybe 18" to 20", I could be wrong though on the numbers. The squat felt good only thing that held me back a little was after coming up about 3"-4" from the box my weight shifted forward just a little, that is why I feel a lower bar placement may help me. My stance is a little bit narrow as well, I will work on getting it a little wider. I have never really done any traditional powerlifting so I am still working on my form is some aspects.

 

[jas123]

If you aren't powerlifting and don't have knee trouble, I don't think I would use wraps ever. My knees just bother me. I forgot that you're way below parallel guy on squat. Maybe that's why you just box squatted more than you regular squatted (as I recall)? It seems like you're parrallel squat should be 550+.

Anyway, you're a better squatter than I am so keep doing what's working for you.

 

[HATEFULone]

6-16-08 Max effort upper body 1-3 min rest
Rack press 3" off chest 135x5, 225x5, 275x5, 315x3, 335x3, 355x1, 385x1, 395x1 PR
DB swiss ball incline press 80x16, 80x17
Plyopullups 3x10 superset swiss ball scare crows 3x12 10/12/12
Seated DB clean and press 3x6 55/60/60 superset overhead rope extension 3x20
DB shrug 3x10 100 10 second hold then 10 reps superset Zottmann curls 3x10 45/45/50
Row machine 1x3x7's

Thanks jas, I'm gonna try to get a big parallel squat soon. Today was great day, I'm feeling real good and was full of energy eventhough I only got about 4 hours of sleep last night. Oh yeah, some old B!@TCH yelled at me during rack press. It was on my 335 set, she said, and I quote, "Do you think you have too much weight, you are making an awful lot of noise." Of course my inner meathead came out and I said, "I'm sorry if the weights are too loud, but I'm just getting started." Ok enough of that, I hate old women.:rant:

 

[HATEFULone]

6-17-08 Dynamic effort lower body
Split jump squats 8x3 0/20/25/30/35/40/45/0
Kneeling cleans into front squat 3x6 10/20/20
RDL's 3x10 225/275/315 superset bench laying shins 3x12 with 3 count hold
4x15 super knee ups superset plate crunches superset standing machine calf raises continuous
100 yard sprint x2

Not bad today, felt very good and explosive, felt fast on the 100's. I just finished up 30 minutes of boxing cardio this PM. Time for food and then rest, off day tomorrow.

 

[HATEFULone]

Ok huge update today, enjoy

6-19-08 Repitition upper body 2 min rest
Close grip bench press 225x14/12/12
Decline machine 3platesx21 1 set
Hanging pullups 4x20 superset lateral raise iso hold 20lb DB 4x25 seconds
Seated floor Rocky presses 3x10 105 superset BB curls 3x15 105
Dips 3x12 slow descent, explosive ascent, stolen again from jas, superset DB wrist twist 20's 3x30 seconds

6-20-08 Max effort lower body
Box Squat 135x5, 225x5, 315x5, 405x3, 455x3, 500x1, 530x1, 540x1 PR
1 leg RDL 4x7 80/90/100/100
Back hyperextensions 4x12 2 orange bands+2 red bands +45/45/55/75 superset 1 leg slide board hams 4x8 45/45/45/100
Russian twists 3x7 45, 1x14
Pattern run 3 sets of 10 patterns 25sec rest, 2 min rest between sets
Awesome day today, hit some big numbers on box squat, hips a sore but thats from the running, some good stretching and rest tomorrow will fix things up. I was able to get some videos up, check next thread:woohoo:.

 

[HATEFULone]

530lbs.
YouTube - Broadcast Yourself.

540lbs.
YouTube - Broadcast Yourself.

Sorry it takes so long to get to the lift, next time I'll fix that. But anyways both are new PRs for me, done today 6-20-08.

 

[Alexander]

Great job man, depth looks perfect. You're compact as hell, great for squatting.

 

[HATEFULone]

6-22-08 Max effort upper body 2-3 min rest
Floor press 135x5, 225x5, 275x5, 315x3, 345x3, 365x1, 390x1, 405x1 PR, 415xmiss
DB bench palms in feet up 100x24/18
Wide grip cable rows 4x10 superset scarecrows 4x15 15
Laying tate press 4x8 55/55/55/60 superset BB skullcrushers 4x12 65/75/75/75
DB shrug holds 5x15seconds 120, 1x30seconds 120 superset BB curls 5x15seconds 75, 1x30 seconds 75

Thanks alex, I felt good on the squats, had to put a good amount of effort into 540 so I didn't go up at all, today on floor press 405 went up easy, I only rested about 60 seconds with 415 and had nothing left. I'm gonna try to get a weight tomorrow, feeling very lean and full, today was the last day of my anabolic pump though :sad:. I'm considering trying the neovar recomped with kwick karb as I haven't had any creatine in my system for atleast a month now. Well time to rest and recover for the week ahead.

 

[HATEFULone]

6-23-08 Dynamic lower body 1 min rest
Jump squats 6x3 135, Ceiling touches 2x3 body weight
Speed step ups 4x5 superset power runner 4x10 3 plates
Roman chair situps 4x15 10 lbs med ball superset seated DB calves 4x25 85
Power sprints pushing blue mat 2x backward walk, 1x high push, 1x low push

Good day today, legs are still pumped. Weighed in today at 219 and looking the leanest I've been all summer. Tomorrow is an off day, will probably do some hill running if the weather is nice.

 

[jas123]

Nice fight on 540. That was excellent! I never feel comfortable when it slows down that much. I think in one of my earlier posts I thought you were pausing on the box so if my statement made no sense, that's why.

5'10'' 219 with sub-10% BF is very impressive.

 

[HATEFULone]

6-25-08 Repitition upper body 2 min rest
Incline BB press 3x12 225 superset last set with 1x12 DB Incline press 75
Hanging pullups 4x20 superset limo drivers 4x8 45lbs. plate
Close grip bench 5 second negative 3x6 225 superset seated DB clean and press 3x6 55/60/60
DB hammer curls 3x7 10 seconds rest between sets hold DB thoughout rest

Overall good day today, felt good to go a little higher rep on inclines. Tonight I will be going to an MMA gym for some cardio, should be awesome. Thanks jas, I was pumped for the PR and to get it on video just makes it that much more fullfilling, just to show I'm not just some punk 150lbs kid with a keyboard. I wasn't pausing on those, but for my speed box squat I pause then explode up. Ok time for a little relaxing and then off to do my cardio. :bruce2:

 

[HATEFULone]

6-26-08 Max effort lower body 2 min rest
Trap bar deadlift 135x5, 225x5, 315x5, 405x3, 495x3, 545x1PR
DB 1 arm 1 leg split squat 4x5 100 1 min rest
2 up 1 down leg curl 4x7 1 min rest
4x15 Seated med ball twists superset standing machine calves
7on7 for cardio

Good day today, whenever I get heavy on trap bar the bar will slide forward or backwards and stop the lift, but it feels good, more like a squat to me. 545 was pretty easy, but I didn't want to go up anymore because of practice afterwards. MMA class last night was great, I don't know much about any of the form of anything, so it was nice to start to learn, but the cardio was the best I've ever done. The 5 min round bursts are great, and I feel will really help with football, as the drives are roughly 2-5 min bursts with some rest in between.

 

[HATEFULone]

Ok I decided to take a few extra days of rest as my schedule was really hectic, but now back to the normally scheduled pragraming.

6-30-08 Max effort upper body
Standing military BB press 135x5, 155x5, 185x5, 205x3, 225x1, 240x1, 250x1, 260x1
Plyopullups 3x10 superset med ball stars 3x6
Explosive dips 3x12 superset DB curls 3x7's
BB explosive shrugs 3x15 225 superset machine bench 3x7's

 

[jas123]

Wait, is that a strict standing military press or are you using any leg like a push press?

Not saying I don't believe you, 260 would be just amazing, though.

 

[Alexander]

Wait, is that a strict standing military press or are you using any leg like a push press?

I've got to see that, if it's a true standing military press. That is nasty.:box:

 

[Alexander]

At one point I could do 235 I think, and I thought I was killing it. That was with a 365#+ incline too.

 

[jas123]

Hateful, I wouldn't put too much stock in Alex's numbers. He's basically just a "studio lifter". :twisted:

 

[HATEFULone]

7-1-08 Dynamic lower body
Jump squats 6x3 135, Ceiling touches 2x3 body weight
Speed step ups 4x5 superset power runner 4x10 3 plates
Roman chair situps 4x20 superset seated DB calves 4x25 95
DB suit case speed DL 3x7 100

Thanks for the comments bros, 250 on standing military was strict, 260 I used a slight dip in the legs, forgot to post that did not mean to decieve, my body did it naturally as I used to to do power press alot. My grip is fairly narrow, atleast 1" narrower than my bench grip. I will try to get some video up next week of the lift so my form can get critiqued. I know some of those "studio lifters", they like to use those styrofoam weights that look heavy... :ntome:... just kidding Alex. Okay time for boxing cardio tonight, should be about 45 minutes.

 

[HATEFULone]

7-3-08 Dynamic upper body 60 second rest
Old school speed bench various grips 9x3 205+1chain, 1x3 315
Incline DB bench slow 2x12 85
Squating cable rows 3x15
1 arm seated clean and press 3x5 55 superset L-lateral raises 3x12 20
21's 3 sets 25 each side superset standing overhead DB extension 3x10 120
Alternating DB row 1x20 55

7-4-08 strongman training in place of max effort lower 60-90 second rest done in grass
Keg toss 4x4
Keg hold walking lunges 4x25 yards
Keg in medium tire reverse drags 2x50 yards turn at 25
Keg in medium tire forward drags 2x50 yards turn at 25
Keg in medium tire pullthrough 4x7

Gym was closed today so I decided it was a good day to switch things up and do some strongman. Overall good day, now if I can keep my fattness to a minimum today I'll be happy. Happy 4th of July to all us Americans and no hard feelings to all the Brits, :icon_lol:.

 

[HATEFULone]

7-7-08 Max effort upper body
Standing military BB press 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 255x1, 265x1
Lat pulldowns 4x11 superset med ball stars 4x6 25lb plate
Weighted dips 3x12 45/90/90superset DB curls 3x7's 30/35/45
BB explosive shrugs 3x15 225 superset clapping pushups 3x7

I was sure to be very strict with my form on military press today, I did not dip at all, I was not able to get any video today as no one was in the gym :frustrate. My form was as follows, take the bar off the rack with bar resting on chest head slightly forward, from that position I pause breathe and then drove the bar upwards without using legs, but I did feel like my upper body tensed and almost exploded the bar up. So I am still not sure if I am doing these right. Hopefully I can get some video next week, maybe I'll get my brother to lift with me. All else is good, diet got a little off this weekend and I am holding a little water from all the sodium and such. That should all drain out this week with my cardio sessions. Tonight I am just resting but tomorrow is dynamic lower and probably some sprints after work.

 

[jas123]

:box: Damn, a 265 standing mil is insane. I'm pretty much the top dog on these in my area so I thought I was good, and you just destroyed me. Nice work. What's your best push press / push jerk / split jerk (whichever one you do for explosive overheads)?

 

[HATEFULone]

7-8-08 Dynamic lower body 1 min rest
Speed deadlift from 2" platform 9x2 275 regular/sumo/heels in toes at 30
Split jumps 4x8 20/25/30/35
Reverse hypers 4x12 superset superman holds 4x20 sec
Crunch machine 4x15 superset reverse crunches 4x15 superset seated machine calf raises continuous

Thanks jas, I still might not be doing perfect form on the heavy sets, I hope I am though. Haven't done push press in a while but my best as of recent is 275x5. I forgot my lunch today so all I've had is oatmeal, protein shakes, craisins, and cashews all day, but only a lot of them so now I'm gonna be in for a treat later... :run:

 

[HATEFULone]

7-9-08 MMA cardio
5 minute rounds x5 2 min rest
20 yard run with sprints every 60 seconds for 30 seconds
Burpees
Lateral tire hops
Heavy bag
Abs

7-10-08 Dynamic effort upper body 1 min rest
Old school speed bench various grips 9x3 225+1chain, 1x5 315
Incline DB bench 120x11/9
Seated cable rows 3x15 superset L-lateral raises 3x12 25/25/30 superset 3x8 pullups
Clean and press 3x8 135 superset DB shrugs 120
Cable pushdown 5x10 10 seconds rest
DB curls 5x10 10 seconds rest

Had practice tonight so no more cardio til saturday, max effort lower tomorrow, thinking about doing heavy front squats.

 

[HATEFULone]

7-11-08 Max effort lower body 2-3 min rest main, 1 min rest others
Front squat 135x5, 185x5, 225x5, 275x3, 315x1, 345x1, 365x1 PR
Front foot elevated lunge 4x7 135
DB SLDL 4x8 100/100/100/120
Med ball twist 4x15 superset standing calves 4x15 continuous
100 yard sprintx2

Front squats felt good, it has been a while since I've done them heavy, gonna really go for it on them next week, I didn't have a spotter this time so my mind set was off. Feeling it in my legs today pretty good, I have noticed that alot of times whenever I lift and then run, even only a little, my groin is very sore and I have a slight limp for half the day til it gets better, have been getting this on and off for sometime now. So I am going to begin an intensive stretching routine every night just incase. Well thats it for today, gonna go to a Japanese steak house so look out :bruce3:

 

[jas123]

365 is pretty good. You seem to have good quad strength since you squat with a close stance so I bet you can go up to 405 with a little work. A lot of front squats is just getting comfortable with the holding position. Do you hold it like you would catching a clean, or crossed arm style?

BTW, how old are you HO?

 

[HATEFULone]

Thanks jas, I hold the bar like I'm catching a clean, I feel like the weight is more stable for me that way. I'm 22 but will turn 23 the end of August. I feel like 405 is an attainable goal, not sure how that would stand compared to my other lifts.

 

[HATEFULone]

7-13-08 Max effort upper body
Bench 135x10, 225x10, 315x3,2,1 10 seconds rest 3 sets total
Decline Machine 3x15 3 plates superset squeeze press 3x15 2 10's
Neutral close grip pullups 4x12 superset facepulls 4x12
Machine military press 4x3x7's superset BB shrugs 225 10 second hold then 10 reps 4 sets
Machine curls 7x12 superset machine tricep extension 7x12 continuous

The squeeze press is done by holding 2 10's together while standing and going from chest to full extension, not sure if they have another name or even have a name. 3x7's are done 7 reps each on 3 grips, which is 1 set. Good day overall, I felt very good on bench, hopefully next week I can actually have a spotter and get heavy. Going to do a lot of stretching tonight and hold off on any cardio til atleast tomorrow night, if not Tuesday.

 

[HATEFULone]

7-14-08 Dynamic lower body 1 min rest
Speed deadlift from 2" platform 9x3 275 regular/sumo/heels in toes at 30
Split jumps 4x8 35/30/25/20... got real good height on these
Reverse hypers 4x13 superset hemi superman holds 4x10 2 sec
Crunch machine 4x15 superset reverse crunches 4x15 superset seated machine calf raises 4x25 continuous

30 minutes interval cardio with recombant bike and treadmill
Stretching tonight

Felt very explosive today and got a good pump, my legs were still kinda sore from last max effort lower day. Off day tomorrow so I might run a little as football is getting closer so I want to include a little more running.

 

[HATEFULone]

7-16-08 Dynamic upper body
Old school speed bench various grips 9x3 235+1chain
Incline DB bench 120x13/10
Seated cable rows 2x15 superset Scarecrow 2x15 10
Close grip pulldown 2x15 superset standing rotations 2x15 10
Clean and press 3x8 135 superset DB shrugs 3x15 120
20 reps each 1x through circuit skull crushers bar+1chain, curls bar+1chain, dips, DB curl 20, lying 1 arm extension 30, reverse curl bar

MMA cardio
10 minutes walk 30 seconds run 1 minute
60 seconds on 15 seconds off foot speed 5 minutes total
Jump rope 60 seconds on 15 off 5 minutes total
Heavy bag combinations, kicks, and knees 10 minutes

Today turned out better than expected, been having some long days at work. Hoping for some big front squat tomorrow, time to get some work done:squat:

 

[HATEFULone]

7-17-08 Max effort lower body 2-3 min rest main, 1 min rest others
Front squat 135x5, 185x5, 225x5, 275x3, 315x1, 365x1, 405x1 PR
Front foot elevated lunge 4x7 185/185/185/135
DB SLDL 4x8 100/100/120/120
Standing calves 4x15 10 seconds rest
Practice directly after

405 went up good, went way too low but got it up fine, so I guess thats just my style, the heavier I get the lower I go. This workout has gotten me really sore the last two sessions, really liking it. Gonna rest up tonight and go to the beach tomorrow, so that will count as cardio from running to catch frisbees and footballs.

 

[HATEFULone]

7-19-08 Max effort upper body 2 min rest
Incline Bench 135x5, 185x5, 225x5, 255x5, 275x3, 295x3, 315x2, 335x3 PR triple
DB floor press 100x15/11
Neutral close grip pullups 4x12 superset facepulls 4x12
Smith upright row 4x8 superset seated DB hammers 2x9 55
1 arm extension 4x12 continuous

To balance time I have decided to include traps on leg days, I have seen some of the westside guys do that so I will give it a try.

 

[HATEFULone]

7-12-08 Dynamic strongman day
Lunges holding keg 4x10
Backwards tire+keg drags 4x40yards up hill then down on way back
Keg+tire pull throughs 4x7 on concrete
Squat press tire toss 2x4

 

[HATEFULone]

7-22-08 Dynamic upper body
Bench 225x24, stopped when bar speed slowed too much
Incline DB swiss ball press 2x10 100, ball was egg shaped after 2 sets so I stopped
DB rows 4x12 100 superset scare crows 2x15 10/ rotations 2x15 10
Reverse overhead laterals 4x12 15/20/20/25 superset explosive dips 4x15
DB curls 4x12 alternating arms 30 continuous

7-23-08 Max effort lower body
Deadlift 135x5, 225x5, 315x5, 365x3, 405x3, 455x1, 495x1, 515x1 PR easy
1 arm split squat 4x7 100 1 min rest
Glute ham holds 4x30 seconds 1 min rest

Kept tonight brief and to the point, I am going to the mma gym tonight so that will fry out anything I had left in my legs.

 

[HATEFULone]

7-25-08 Max effort upper body 2 min rest
Bench 135x5, 225x5, 275x5, 315x3, 355x1, 385x1, 405x1 PR
Decline machine 2x21's 3 plates
Hammer reverse grip pulldown 4x12 superset DB rear raises 4x12 20/20/25/30 very strict form
Close grip 3x 15 second negative then 15 reps fast 135
BB curls 3 sets 135x8/10/11 good form

7-26-08 Dynamic lower body 1 min rest
Single leg smith machine squats on bosu ball 4x7 0/10/10/20
Single leg 2 arm DB RDL's 4x7 30/35/40/45
Seated calves 4x30 10 reps per stance superset hanging leg raises 4x20
Rachet squats 225 5x3, 5x4

Rachet squats are done with a semi close stance and controlled decent with explosive squat up set is continuous so the second set was 4 reps, breath for 10 seconds, 4 more reps, etc without racking the weight.

 

[HATEFULone]

My computer was down for a few days but finally back up and running, 4 workouts to report today.

7-28-08 Repitition upper body
DB incline 100 palms in x15, regular x22, regular with 2 breath hold at top x8
DB rows 4x12 120 superset seated DB cleans 4x12 20/25/25/30
Front raise 2 count hold at top 4x10 20/30/40/50 superset ball pass pushups 4x6
3x8 Incline tate presses 70 superset reverse pushdown superset regular pushdown
3x8 Incline curls 45 superset hammer curls 60 superset iso DB hold with twist 20 x15 seconds

7-39-08 Max lower body
Elevated deadlifts bar 1 fist from floor 135x5, 225x5, 315x5, 365x3, 385x3, 405x3, 425x4 PR
1 arm DB split squats 4x7 100 superset roman chair situps 4x20
Glute ham holds 4x30 seconds superset hamstring back bridges 4x12
BB shrugs 4x20 315 superset standing calves 4x20

7-31-08 Max upper body
Bench 135x5, 225x5, 275x5, 315x3, 365x1, 410x1, 420x1 PR
High incline DB press alternating 2x12 70/75
Slight incline DB press 85x20/23
Pullups 4x7 25+2chains on belt superset rear laterals 4x12 20/25/30/35
1 arm BB military press 4x10 Bar/2.5/5/10
DB curls 2x7 65/70 1x20 30
Floor plate JM press 2x20 100lbs. plate

8-1-08 Dynamic lower body
Speed box squats 10x3 315
Power runner 4x30 seconds 90 per side
2up 1down leg curls 4x7
Seated DB calves 4x20 95 superset DB shrugs 4x3x10's 70
Box jumps 32" 2x4 2 leg 1x4 single leg
Static core 30 seconds each set stomach, right, left, right, left, stomach