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Bigwade's training log

Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15

Bench press
45x25
95x15
135x8
185x5
225x3
2753
315x1-paused from here
365x3
375x3
385x3

2" fat bar bench press-pinky on ring, closed grip, feet and back flat
200x8-last rep paused
290x8-last rep paused

Flat dumbbell press
25x30
50x25x2

Plate loaded neutral grip pull down
100x15
150x12x3
Wide grip seated row
250x12x2

Rear delt on old school pec dec
40x12x2
OH press
20Kx8
40Kx5

Outta time
 
Reverse Hyper
170x12x2

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2-belt
325x1
415x1
505x1
525x2-4 sets

Kneeling leg curl
90x12x3

Hammer single leg-leg extension
25x15x3

KB sldl/Hammer seated leg curl
88x12/65x15-3 sets

Seated toe raise/Tibia/Hammer crunch machine
120x15/70x15/90x25
140x15/70x15/90x25
160x15/70x15/90x25

Out of time
 
Recumbent Bike: 30 minutes, man this sucked

Straight-arm pull down/rear delt on pec dec/reverse curl/Hammer seated crunch
50x15/20x15/20x20/90x20-3 sets

Face pull/hammer shrug/standing toe raise/seated crunch machine
50x15/140x20/BWTx20/100x20-3 sets

Pull down: 50x20

Pull down/Upright row/bench crunch
100x15/45x15/35x15-2 sets

Done for now
 
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt unlevered
415x1-levered
505x1
540x2-4 sets

Snatch balance to OH squat
60Kx3x3

That was it, called it a day
 
Plate loaded pull down: 50x20, 100x15
Rear delt on pec dec: 20x15
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15, 20x15
Hammer shrug: 140x20x2
Side band rotator: 2x15

Foot ball bar press
45x15-outer grip, flat feet and flat back
95x15
135x8
185x5
225x3
275x3
300x6-dang, this was heavy and awkward
300x6-less awkward, paused last rep
280x8-last rep paused, best set
Close grip decline
315x9-oops, thought 1 too many
365x8
405x8
Plate loaded pull down
150x12
160x12
170x12

Rear delt on pec dec
30x15
40x12
50x12
60x12
Dumbbell front raise
15x15x3
Side raise
5x30

Hammer shrug
185x12
230x12
275x12
320x12
365x12
410x12

Hammer curl
25x12
30x12
35x12
40x12
Barbell Curl
35x12
85x8x2

Plate loaded press down
50x15x2

Completely out of time
 
Recumbent Bike: 30 minutes

Straight-arm pull down
50x15x3
Face pull
50x15

Rear delt on pec dec
20x15x3
Hammer shrug
140x20x3
DB shrug
50x20

Close stance squat-high bar oly, no gear or belt, walked out
55x5
145x1
235x1
325x1
415x1

Over head press
20Kx8
40Kx5+ 1 push+1 jerk

Snatch
40Kx1+1 oh squatx3
60Kx1+1 oh squat

2" thick bar press
90x5+1 push press
180x1-push
230x1-push-wraps, not bad, used wraps
280x1-loose belt...I haven't done this in so long I wasn't sure what to expect. My feel is certainly not there yet but, this went pretty good. I'm following what I preach and that a new movement not to go too crazy with.

I won't be here next weekend so, I'll have to wait a week or two to get back to this. I may try triples next and not worry about weight too much. It's time to get this and my regular overhead back over 300.

I have to work an 11-12 hour shift today so, this was all I did so I wouldn't just die. Not that I'm not sore from the chain pulls but, the bike really helped.
 
everse Hyper
170x12x2

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2-belt
325x1
415x1
505x1
525x2-4 sets

Kneeling leg curl
90x12x3

Hammer single leg-leg extension
25x15x3

KB sldl/Hammer seated leg curl
88x12/65x15-3 sets

Seated toe raise/Tibia/Hammer crunch machine
120x15/70x15/90x25
140x15/70x15/90x25
160x15/70x15/90x25

Out of time
 
Recumbent Bike: 30 minutes, man this sucked

Straight-arm pull down/rear delt on pec dec/reverse curl/Hammer seated crunch
50x15/20x15/20x20/90x20-3 sets

Face pull/hammer shrug/standing toe raise/seated crunch machine
50x15/140x20/BWTx20/100x20-3 sets

Pull down: 50x20

Pull down/Upright row/bench crunch
100x15/45x15/35x15-2 sets

Done for now
 
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Pulldown: 50x20, 100x15
Side band rotator: 2x20

Football bar bench-after some warm-ups, used teh outer grip, inside was way too narrow and the middle was strange. Learning the groove so, nothing crazy for now.
35 lb bar so, added 5's and started there.

45x15
95x15
135x8
185x5
225x3-very awkward, and decided to go lighter than anticipated
275x6
280x6
255x8-last reps paused on working sets and each set seemed to feel better. I couldn't really be dynamic at all.

Incline DB press-this is for looks, nothing more
50x12
75x12
100x12-whew, been many, many years since I've done that...

Close grip seated row/hammer shrug-light hold
250x12/140x15
250x12/185x12
275x12/230x12
Neutral grip plate loaded pull down/db front raise/hammer shrug
150x12/15x15/275x12
160x12/15x15/320x12

Out of time, will try to get some more assistance in this evening
 
Strange way for me to train...this will be apparent shortly...read on.

Plate loaded leg extension: 50x25, 75x15, 100x15
Hammer seated leg curl: 45x15, 55x5, 65x15
Pull down: 50x20, 100x15x2
Hammer shrug: 140x15x3

Front squat
55x5
145x3
235x1
325x1
415x1-paused 3 count

Trap bar
425x1
505x1

Straight bar
335x1x2
335x1-sumo

Then waited on Jeremy

And I started over

Front squat
55x5
145x1
235x1
325x1-all pausedand no belt

Trap bar
255x1
345x1
435x1
525x1-no belt

From the floor
245x1
335x1
405x1
added 3/4" chain
3 sets of 2-reset between reps

That was it
 
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15, 20x15
Side band rotator: 2x15
Hammer shrug: 140x15

Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused-I'm slow
405x1-paused, still slow-Monday's after working meets make it tough.
405x1-paused, much better
405x1-for today, glad this one was done

Over head press
20Kx8
40Kx4+1 Push Press
60Kx2+1
80Kx1+1
100Kx1P
120Kx1P-could do more but, feeling the shoulder so, stopped
80Kx5+1 P-2 sets

Dumbbell flat bench
25x30
50x25x2

Plate loaded pull down
100x15
150x12x2

Rear delt on pec dec
40x12x3

Out of time
 
Date: Tuesday, 4 December 2012, at 3:44 p.m.

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt unlevered
415x1-levered
505x1
540x2-4 sets

Snatch balance to OH squat
60Kx3x3

That was it, called it a day
 
Plate loaded pull down: 50x20, 100x15
Rear delt on pec dec: 20x15
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15, 20x15
Hammer shrug: 140x20x2
Side band rotator: 2x15

Foot ball bar press
45x15-outer grip, flat feet and flat back
95x15
135x8
185x5
225x3
275x3
300x6-dang, this was heavy and awkward
300x6-less awkward, paused last rep
280x8-last rep paused, best set
Close grip decline
315x9-oops, thought 1 too many
365x8
405x8
Plate loaded pull down
150x12
160x12
170x12

Rear delt on pec dec
30x15
40x12
50x12
60x12
Dumbbell front raise
15x15x3
Side raise
5x30

Hammer shrug
185x12
230x12
275x12
320x12
365x12
410x12

Hammer curl
25x12
30x12
35x12
40x12
Barbell Curl
35x12
85x8x2

Plate loaded press down
50x15x2

Completely out of time
 
Recumbent Bike: 30 minutes

Straight-arm pull down
50x15x3
Face pull
50x15

Rear delt on pec dec
20x15x3
Hammer shrug
140x20x3
DB shrug
50x20

Close stance squat-high bar oly, no gear or belt, walked out
55x5
145x1
235x1
325x1
415x1

Over head press
20Kx8
40Kx5+ 1 push+1 jerk

Snatch
40Kx1+1 oh squatx3
60Kx1+1 oh squat

2" thick bar press
90x5+1 push press
180x1-push
230x1-push-wraps, not bad, used wraps
280x1-loose belt...I haven't done this in so long I wasn't sure what to expect. My feel is certainly not there yet but, this went pretty good. I'm following what I preach and that a new movement not to go too crazy with.

I won't be here next weekend so, I'll have to wait a week or two to get back to this. I may try triples next and not worry about weight too much. It's time to get this and my regular overhead back over 300.

I have to work an 11-12 hour shift today so, this was all I did so I wouldn't just die. Not that I'm not sore from the chain pulls but, the bike really helped.
 
Side raise: 5x15, 8x15
Hammer curl: 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Hammer shrug: 90x15, 135x15

Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x3
370x3-was supposed to be 6, wrist wrap came lose at hand-off. I should have racked it but, went on instead.
405x1-press command
425x0-with command, I'm just shot. Saw the issue and just couldn't over come it.
315x8-flat footed, last rep paused...pretty disgusted. With the weight loss, I just don't have anything in the low end as far as strength.
315x8-last rep paused for a 2 count-I suck

Reverse grip press-bird finger on the ring
225x3-felt horrible, could feel the shoulder
265x3-easier, better, less shoulder, last rep paused
285x3-last rep paused for 2 count, moved finger width out another finger

Over head press
60Kx5+1 push press
80Kx2+1
100Kx2+1
120Kx0+1-no low end strength, could strict press it
80Kx6-strict press

Dumbbell flat bench press
25x30
50x25x2

Plate loaded pull down
150x12
170x12
190x12
Seated wide grip row
250x12x2

Dumbbell front raise
15x15x3
Rear delt on pec dec
40x12x3
Dumbbell side raise
20x12

Hammer curl
25x15
30x12
35x12
40x12

Hammer shrug
180x15
225x15
270x12
315x12
360x12-all sets 2 count hold at the top, sucked

I am totally shot, I grabbed 25's to do side raises and was empty, I'm cooked
 
Close stance: 55x5
Medium Stance: 55x5
Comp stance: 55x5
145x3
235x1
325x1-belt
415x1
510x1-tighter belt
555x2-3 sets wraps

Had to go in early so stopped there. This was much harder than it should have been. This adapting to the size and weight loss is going to be harder and take longer to over come than I first thought.
 
I am exhausted, no oly today, I pussed out.

Straight arm pull down
50x15x3
Pull down
50x20
100x15x3
Face pull
40x15x3

Hammer shrug
140x20x3
Upright row
45x15
50x15
Rear delt on pec dec
20x15x3

Recumbent Bike: 20 minutes, hard, burnt 491 calories and that's pretty fast for me.
 
Side raise: 5x15
Hammer curl: 8x15
Side band rotator: 15

Decline
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
455x6
455x8x2

Football bar
135x8
225x8x2

Seated close grip row
250x12x3

Rear delt on pec dec
40x12x3

Hammer curl
35x12
40x12
45x12

Hammer shrug
230x12
275x12
320x12

That was it
 
Plate loaded pull down-neutral grip
50x20
100x15
120x15
Hammer shrug
140x20
185x15
230x15
Plate loaded leg extension
50x25
75x15
100x15
Hammer seated leg curl
45x15
55x15
65x15

Front squat
55x5
145x3
235x2
325x1
415x1

Trap bar
345x5
525x3

From the floor
245x1
335x1
425x1
515x1x2

That was it
 
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15

Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x1-commands
405x1-commands
365x5-touch and go-my hand off sucked, on me, not my hand off guy.
345x8-dayum, that was hard

Football bar-flat back, flat feet, outer grip
135x8
185x8
225x8

Dumbbell bench press
25x30
50x25x2

Plate loaded pull down-neutral grip
150x12x3
Seated wide grip row
250x12

Rear delt on pec dec
40x12x3

Hammer shrug
140x12-static hold
320x12x2

Hammer curl
25x15
40x12

Completely out of time
 
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 100x15
Hammer shrug: 140x15

Decline-pinky on ring
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
455x1-paused
We were short handed and decided safety first so, I called it there and went to assistance.

Plate loaded pull down-neutral grip
150x12x3
Close grip seated row
250x12x3

Rear delt on pec dec
40x12x3

Hammer curl
25x12
30x12

Hammer shrug
280x12x2

Called it a day
 
I'm a bit sore, bit tired and I have had what I would call a challenging, on several levels, last 4 weeks. And today, it was more important for me to coach than be a lifter.

Front squat
55x5
105x3
145x3
195x3
235x3
285x1
325x1-paused

Trap bar
345x1
435x1
525x1
615x1

From the floor
320x2 with lotsa chains
365x2-even more chains

I think that's all I did
 
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x10, 50x20, 100x15

Bench press
45x25x2
95x15
135x8
185x5
225x3
275x3
315x3
365x1-paused
405x1-paused 3 count
405x2-touch and go
405x1-paused

Sling shot
405x6-long pause on the 6th-2 sets

Flat db bench
25x30
50x25x2

Wide grip seated row
250x12x3
Neutral grip pull down
150x12x2

Rear delt on old school pec dec
50x12x2

Took my time and didn't get it all in but, ran out of time
 
Reverse hyper: 100x15
Foam Rolling my lower back

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2-add loose belt
325x2
415x1
505x1
600x1-knee braces and belt only

Pulls with Josh
245x1-sumo
335x1-conv
425x1-belt
515x3

Hammer single leg extnesion
35x15x3

Reverse Hyper
310x10
 
Plate loaded pull down
50x20
100x15x3
Face pull
40x15x3
Straight-arm pull down
50x15x3

Hammer shrug
140x20x3
Rear delt on pec dec
20x15x3
Upright row-high pull
45x15
50x15
55x15

Seated toe raise/tibia
120x15/50x15-3 sets

Standing press
55x10
Close stance squat
55x5

Snatch
40Kx1x3+3 OH squats
60Kx1x3

still a bit tender knee wise from yesterday so, stopped there
 
1.9.13

Plate loaded pull down
50x20
100x15x3
Face pull
40x15x3
Straight-arm pull down
50x15x3

Hammer shrug
140x20x3
Rear delt on pec dec
20x15x3
Upright row-high pull
45x15
50x15
55x15

Seated toe raise/tibia
120x15/50x15-3 sets

Standing press
55x10
Close stance squat
55x5

Snatch
40Kx1x3+3 OH squats
60Kx1x3

still a bit tender knee wise from yesterday so, stopped there
 
1.10.13 Decline

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20

Decline-pinky on ring
45x25
135x15
225x5
315x3
405x2
455x1
505x6
515x6
475x8

Close grip seated row
250x12x3
Plate loaded pull down-neutral grip
100x15
150x12
160x12
170x12

Rear delt on pec dec
40x12x3
DB front raise
15x15x3
Side raise
20x12x2

Hammer curl
25x15
45x8x2
Reverse curl-straight bar
20x20
40x15

Hammer shrug
270x12x3

Out of time and cooked
 
1.11.13

Plate loaded pull down-neutral grip
50x20
100x15x2
Hammer strength shrug
140x15x3
Plate loaded leg extension
50x25
75x15
100x15
Hammer strength seated leg curl
45x15
55x15
65x15
Reverse hyper
100x10

Front squat
55x5x2
145x3
235x2-belt
325x1
415x1-3 count pause

Trap bar pull
255x3
345x3
435x3
525x3
615x3

From the floor
245x1
335x1
425x1
515x1

I was done, knee a bit sore and such so, I called it there.
 
1.14.13 Bench

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20, 100x15

Bench press
45x25
95x15
135x8
185x5
225x3
275x2
315x3
365x3-paused
380x3-paused
385x3-paused
225x20

Seated wide grip row
250x15x3
Pull down
150x12x3

Rear delt on pec dec
40x12x3
db front raise
15x15x3
Side raise
5x35

Hammer curl
25x15
30x15
35x12

Hammer strength shrug machine
320x12-2 count static holdx3 sets

Called it a day
 
1.15.13

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x2-belt
425x2- 6 sets

We have a heavier duty cambered bar, it's different, 35 lb bar
215x6
305x6
395x6-3 count pause in the hole

Kneeling leg curl
90x12x3

Hammer strength single leg extension
33x12x3

Seated toe raise
100x15
Tibia
50x15

Reverse hyper
310x10

I'm shot, called it a day
 
1.16.13 Aux and cardio

Plate loaded pull down
50x20
100x15x3
Face pull
40x15x3
Straight arm pull down
50x15x3

Hammer shrug
140x20x3
Rear delt on pec dec
20x15x3
Upright row
45x15
50x15
55x15

Recumbent Bike: 20 minutes, this never doesn't suck, 244 calories, 6.96 miles, 20.5 avg mph
 
1.17.13

Side raise: 5x15
Hammer curl: 8x15
Pull down: 50x20

Decline
45x30
135x8
225x5
315x3
405x3
500x6
510x6
520x4-I shifted on the bench so stopped. I couldn't keep it stable.

Plate loaded pull down
150x12x3

Rear delt on pec dec
40x12x3

Hammer curl
25x15
40x12x3

Hammer strength shrug
320x12x3

Hammer strength seated crunch
90x20x2

I'm out of gas, called it a day
 
1.18.13 Deads

Plate loaded leg extension: 50x25, 75x15, 100x15
Hammer seated leg curl: 45x15x3
Plate loaded pull down: 50x20, 100x15x2
Hammer shrug: 140x15x3

Front squat
55x5x3
145x3
235x2-belt unlevered
325x2-6 sets

Trap bar
435x3
525x2x3 sets, all beltless

Conventional deadlift
245x1
335x1
425x1-Jerm and Kimbo were pulling so I waited...
425x1-15 singles, 30 second intervals

RDL's-staps and belt, pulled from the floor to lock out and done from the top
425x6-3 sets

I'm cooked, done
 
1.181.3

7:00 am

Recumbent Bike: 30 minutes

7:40 am

Neutral grip plate loaded pull down: 50x20
Pull down/rear delt on pec dec/standing toe raise/seated crunch machine
100x15/20x15/bwtx20/50x20
100x15/20x15/bxtx20/100x20-2 cycles

Face pull/Hammer strength shrug/donkey raise/Hammer strength crunch
40x15/140x20/bwtx20/90x20-3 cycles

Straight-arm pull down/Upright row/seated raise/tibia
50x15/45x15/100x15/50x15-3 cycles

End time: 8:20 am, included messing with a machine or two tightening up a bolt and such and a little tidy up.
 
1.20.13

Recumbent Bike: 20 minutes on the fat burning setting, this was suckadelyk...

Hammer strength seated crunch/hammer curl/neutral grip plate loaded pull down
90x20/15x15/50x20
90x20/20x15/75x20
90x20/25x15/100x20

Hammer strength seated crunch/Reverse curl/Hammer strength shrug machine
90x20/20x20/140x20
90x20/25x20/140x20
90x20/30x20/140x20
 
1.21.13

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20

Bench press
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused
405x1-3 singles paused, I knew I would be a tad falt after log pressing yesterday so, just stayed at 405. I need at elast 430 at the meet to total elite so long as I squat 670 and pull 630

Thick bar bench-closed grip, flat feet & back
250x12
290x8-last rep both sets paused

Flat DB press
25x35
50x25x2 sets

Seated wide grip row
250x12x3
Plate loaded neutral grip pull down
100x15
150x12x3

Hammer strength shrug-static hold
270x12
315x12
360x12
Dumbbell shrug
75x20x3

Over head press
45x5+1 push
135x2+1
185x2+1
225x1+2-I think the db presses, etc. have cooked me
225x2+1-dang...
225x2+1-was better

Rear delt on pec dec
40x12x
DB front raise
15x15x2

Hammer curl
25x12
30x12

Called it a day
 
WK 2 squat 1.22.13

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
add belt-unlevered
325x2
415x1
445x2-6 sets-I think 5 of 6 of the sets are on youtube

Giant cambered bar-no belt
215x6-medium stance
305x6
395x6

Hammer seated leg curl
65x15x3-even this light these sucked

Called it a day
 
Just aux this morning...we really more fellow-shipped this morning.

Straight arm pull down
50x15x3
Face pull
45x15x3
Pull down
50x20
100x15x3

Hammer shrug
140x20x3

Drank coffee
 
1.24.13

Side raise: 5x15
Hammer curl: 8x15
Pull down: 50x20
Hammer shrug: 140x15

Decline
45x40
135x10
225x5
315x3
405x3
500x6x2-I stopped there, tired

Close grip seated row
250x12x3
Pull down
150x12x3

Rear delt on pec dec
40x12x3
Dumbbell front raise
15x15x3

Hammer curl
15x15
25x15
35x12
40x12
45x12

Called it a day, outta time
 
1.25.13

Plate loaded leg extension: 50x25, 75x15, 100x15
Hammer strength seated leg curl: 45x15x3
Plate loaded pull down: 50x20, 100x15x2
Hammer strength shrug:140x20x3

Front squat
55x5
145x3
235x2
325x1
345x2-6 sets

Trap bar
435x1
525x3x3

From the floor
335x1
440x1-15 singles, about 30 second rest intervals

18" thick bar
290x1
380x1
470x1
560x1
650x0-I broke it and felt shot so I stopped. It'll come

That was it, I'm cooked.
 
1.26.13

5:00 am-opened the gym, fired up heaters and cracked open a low carb monster...

Recumbent Bike: 20 minutes, intervals...dayum

5:30 am

Plate loaded pull down: 50x20

Plate loaded pull down/rear delt on pec dec/seated crunch machine
100x15/20x15/80x30
100x15/20x15/100x20-2 cycles

Face pull/hammer shrug/hammer seated crunch
45x15/140x20/90x20-3 cycles

Straight-arm pull down/upright row/seated toe raise/tibe
50x15/45x15/100x15/60x15-3 cycles

Standing press
20Kx8
40Kx8
60Kx8
Bench press-comp closed grip, feet and back flat
45x20
95x12
135x8
Bamboo bar-15, 10 & 5 kb each side
15 reps-10 count hold-10 reps-3 sets

Close stance squat: 55x5
Side raise: 5x15
Hammer curl: 15x15

12" clean and press for reps
Logx20-40 seconds
200x10-had about 20 seconds to spare...15 should be doable

Close stance squat-high bar-walked out, no belt
55x5
145x5
235x3
325x3

Snatch
40Kx3
40Kx1x2
50Kx1x2
60Kx1X2

In all this, Matt came and trained pulls and then later, Jeremy showed up and hit some aux before work. Enjoyed the fellowship and training, good and fun day for me.
 
I am flat as a pancake. Friday and Saturday trianing took i tout of me and then drove Saturday and back Sunday to family in North AL. I was tired and flat.

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20, 100x15
Hammer shrug: 140x20x2

Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x4-nothing in the tank
365x4-missed 5th
345x6-paused last rep
350x6
335x8-paused alst rep

Over head press
60Kx4+1 Push
70Kx2+1
80Kx2+1
90Kx2+1
100Kx2+1

DB flat bench
25x35
50x25x2

I stopped there, I'm cooked
 
Plate loaded pull down
50x20
100x15
150x12x3
Seated wide grip row
250x12x3
Bent row-I can't remember the real name, the oly in the land mind and then close grip hand thing. Whatever it's called...wait...
T-bar-close grip
100x12
150x12
200x12

Rear delt on pec dec
40x12
50x12
60x12
Dumbbell front raise
15x15x3
Side raise machine
80x15
100x15
120x15

Hammer curl
15x15
25x15
40x12
45x12
Barbell curl
85x8
95x8
105x8

Hammer strength shrug-static hold
320x12x2

Cooked
 
Wk 3 squat 1.29.13

Reverse hyper
100x10

Close stance: 55x5
Medium stance: 55x5
Comp stance:55x5
145x3
235x2
325x2
415x1
465x2x2
465x2-last rep paused
465x2
465x2-both 2 count pause

Medium stance-walked out and beltless
145x6
235x3
325x3

Hammer strength iso leg extension
35x12x3

Hammer seated leg curl
65x15
75x15
85x15

KB stiff leg
88x12x

Kneeling leg curl
90x12

Seated toe raise/tibia
100x15/60x15
120x15/60x15

I'm shot, calling it a day
 
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20, 100x15
Hammer strength shrug: 140x20x2

Decline-pinky on ring
45x50
135x8
225x5
315x3
405x3
500x6x3
475x8

Close grip seated row
250x12x3
Plate loaded neutral grip pull down
150x12

Dumbbell front raise
15x15x3
Rear delt on pec dec
40x12x3
Side raise
5x50x3

Hammer curl
15x15
25x15
35x12
40x12
45x12

Hammer strength shrug machine-static hold
285x12x3
Dumbbell shrug-touch and go
60x20
85x20
100x20
 
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