Box Squat
1 set of 10 @ 135 lbs.
1 set of 8 @ 185 lbs.
1 set of 5 @ 225 lbs.
5 sets of 2 @ 305 lbs.
Wide-Stance Good Mornings
5 sets of 5 @ 225 lbs.
Tuesday, June 26, 2007
Monday, June 25, 2007
Baby Steps to Gains
Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 215 lbs. (New 5RM)
3 sets of 3 @ 195 lbs.
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Pull-Ups
5 sets of 5 @ Bwt.
Shrugs
5 sets of 10 @ 155 lbs.
Seated Rows
3 sets of 6 @ 170 lbs.
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 215 lbs. (New 5RM)
3 sets of 3 @ 195 lbs.
Close-Grip Bench Press
3 sets of 8 @ 155 lbs.
Pull-Ups
5 sets of 5 @ Bwt.
Shrugs
5 sets of 10 @ 155 lbs.
Seated Rows
3 sets of 6 @ 170 lbs.
Saturday, June 23, 2007
"Dead" Focused
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 295 lbs.
1 set of 3 @ 345 lbs.
3 sets of 1 @ 365 lbs.
Box Squat
1 set of 5 @ 135 lbs.
1 set of 3 @ 225 lbs.
1 set of 3 @ 225 lbs. + 38 lbs. of chain
5 sets of 3 @ 275 lbs. + 38 lbs. of chain
Used belt for the last 5 sets
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 295 lbs.
1 set of 3 @ 345 lbs.
3 sets of 1 @ 365 lbs.
Box Squat
1 set of 5 @ 135 lbs.
1 set of 3 @ 225 lbs.
1 set of 3 @ 225 lbs. + 38 lbs. of chain
5 sets of 3 @ 275 lbs. + 38 lbs. of chain
Used belt for the last 5 sets
Thursday, June 21, 2007
Bench Press PR!
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs. (New PR)
1 set of 2 @ 225 lbs. + 35 lbs. of chains (New PR)
(The last rep was VERY slow and tough to get.)
5 sets of 5 @ 185 lbs.
JM Presses
2 sets of 8 @ 65 lbs.
2 sets of 8 @ 75 lbs.
2 sets of 8 @ 85 lbs.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs. (New PR)
1 set of 2 @ 225 lbs. + 35 lbs. of chains (New PR)
(The last rep was VERY slow and tough to get.)
5 sets of 5 @ 185 lbs.
JM Presses
2 sets of 8 @ 65 lbs.
2 sets of 8 @ 75 lbs.
2 sets of 8 @ 85 lbs.
Tuesday, June 19, 2007
Squat PR!
Box Squat
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
2 sets of 3 @ 295 lbs. (New 3RM!)
Used belt on last set of 295 lbs.
Good Mornings
3 sets of 5 @ 225 lbs.
Pull Ups
2 sets of 6 @ BWT
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs.
2 sets of 3 @ 275 lbs.
2 sets of 3 @ 295 lbs. (New 3RM!)
Used belt on last set of 295 lbs.
Good Mornings
3 sets of 5 @ 225 lbs.
Pull Ups
2 sets of 6 @ BWT
Monday, June 18, 2007
Bench Press Night
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 5 @ 205 lbs.
15 deg. Incline Bench Press
3 sets of 5 @ 155 lbs.
index finger on ring
Close Grip Bench Press
3 sets of 6 @ 155 lbs.
Face Pulls
3 sets of 10 @ 70 lbs.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
2 sets of 5 @ 205 lbs.
15 deg. Incline Bench Press
3 sets of 5 @ 155 lbs.
index finger on ring
Close Grip Bench Press
3 sets of 6 @ 155 lbs.
Face Pulls
3 sets of 10 @ 70 lbs.
Saturday, June 16, 2007
Friday Night Quickie
Box Squat
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. (new 5RM PR)
1 set of 2 @ 295 lbs. (failed 3rd rep)
Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 325 lbs.
1 set of 2 @ 365 lbs. (failed 3rd rep)
1 set of 10 @ 225 lbs.
The last set was done for "self-punishment" for the failed rep at 365 lbs.
Also held last rep as long as I could.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. (new 5RM PR)
1 set of 2 @ 295 lbs. (failed 3rd rep)
Deadlift
1 set of 3 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 325 lbs.
1 set of 2 @ 365 lbs. (failed 3rd rep)
1 set of 10 @ 225 lbs.
The last set was done for "self-punishment" for the failed rep at 365 lbs.
Also held last rep as long as I could.
Thursday, June 14, 2007
Getting Used to Chains
Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 205 lbs.
3 sets of 2 @ 205 lbs. + 35 lbs. of chain weight
(Wanted to do more sets, but my left wrist has been giving me fits for the last 3 days.)
JM Press
6 sets of 6 @ 65 lbs.
(This is only the second time ever doing these, but I will be working more with them.)
Pull-ups
3 sets of 6 @ bwt
Bent-over Barbell Rows
3 sets of 8 @ 135 lbs.
Shrugs
3 sets of 12 @ 135 lbs.
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 205 lbs.
3 sets of 2 @ 205 lbs. + 35 lbs. of chain weight
(Wanted to do more sets, but my left wrist has been giving me fits for the last 3 days.)
JM Press
6 sets of 6 @ 65 lbs.
(This is only the second time ever doing these, but I will be working more with them.)
Pull-ups
3 sets of 6 @ bwt
Bent-over Barbell Rows
3 sets of 8 @ 135 lbs.
Shrugs
3 sets of 12 @ 135 lbs.
Tuesday, June 12, 2007
Box Squats
Box Squats:
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. w/belt
3 sets of 3 @ 275 lbs. + 38 lbs. of chain weight w/belt
Good Mornings:
1 set of 5 @ 135 lbs.
5 sets of 5 @ 185 lbs.
2 sets of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs. w/belt
3 sets of 3 @ 275 lbs. + 38 lbs. of chain weight w/belt
Good Mornings:
1 set of 5 @ 135 lbs.
5 sets of 5 @ 185 lbs.
Monday, June 11, 2007
Pounding Headache
What a crappy workout! I wasn't able to do much, but I had to do something. All I got in was some bench work before the intensity of the pounding was too much to take.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
8 sets of 2 @ 185 lbs. + 38 lbs. of chain weight
After the third or fourth set with the chains was when the headache was really pounding. Rest time between sets was increased so I would not get sick.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
8 sets of 2 @ 185 lbs. + 38 lbs. of chain weight
After the third or fourth set with the chains was when the headache was really pounding. Rest time between sets was increased so I would not get sick.
Subscribe to:
Posts (Atom)