Back after a few days off.
Bench Press
1 set of 5 @ 95 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 95 lbs. + mini band
Incline Bench Press
3 set of 10 @ 95 lbs.
Decline Close-Grip Bench Press
5 sets of 10 @ 95 lbs.
Lat Pulldowns
3 sets of 10 @ 120 lbs.
Thursday, September 27, 2007
Thursday, September 20, 2007
ME Bench Day
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 230 lbs.
1 set of 1 @ 250 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
3 sets of 3 @ 245 lbs. off 2BD
Reverse-Grip Bench Press
2 sets of 10 @ 155 lbs.
Close-Grip Bench Press for Reps
25 reps @ 95 lbs.
*The forearm pain was starting to become worse during the sets of reverse-grip, but I decided to blast the triceps with one last thing before calling it quits. I am still icing it for 20 mins at a time since it seems to help.*
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 230 lbs.
1 set of 1 @ 250 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
3 sets of 3 @ 245 lbs. off 2BD
Reverse-Grip Bench Press
2 sets of 10 @ 155 lbs.
Close-Grip Bench Press for Reps
25 reps @ 95 lbs.
*The forearm pain was starting to become worse during the sets of reverse-grip, but I decided to blast the triceps with one last thing before calling it quits. I am still icing it for 20 mins at a time since it seems to help.*
Tuesday, September 18, 2007
DE Squat
Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
*The nagging forearm issue has come back to slow down progress. Tonight got cut short due to it bothering any time a pulling or squeezing with the right arm. I had to make a choice to cut this workout short so I can ice the arm and try to be 100% come ME days.*
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
*The nagging forearm issue has come back to slow down progress. Tonight got cut short due to it bothering any time a pulling or squeezing with the right arm. I had to make a choice to cut this workout short so I can ice the arm and try to be 100% come ME days.*
Monday, September 17, 2007
DE Bench Night
Bench Press
(First time with bands.)
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 115 lbs. + mini band
3 sets of 3 @ 155 lbs.
*Mini Band = 90 lbs. of tension at top
40 lbs. of tension at bottom
Decline Bench Press
5 sets of 8 @ 155 lbs.
Tricep Pressdown
3 sets of 10 @ 70 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
(First time with bands.)
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 115 lbs. + mini band
3 sets of 3 @ 155 lbs.
*Mini Band = 90 lbs. of tension at top
40 lbs. of tension at bottom
Decline Bench Press
5 sets of 8 @ 155 lbs.
Tricep Pressdown
3 sets of 10 @ 70 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Shrugs
3 sets of 10 @ 135 lbs.
Saturday, September 15, 2007
ME Squat Day
*I was very busy last night, and didn't get a chance to post this workout afterward.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 305 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 305 lbs.
Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 135 lbs.
Thursday, September 13, 2007
ME Bench Day
Bench Press
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 1 @ 245 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
1 set of 1 @ 275 lbs. off 3BD
3 sets of 5 @ 225 lbs. off 2BD
Close-Grip Bench Press
5 sets of 10 @ 135 lbs.
Bent Rows
5 sets of 10 @ 135 lbs.
Shrugs
3 sets of 10 @135 lbs.
2 sets of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 2 @ 225 lbs.
1 set of 1 @ 245 lbs. off 1BD
1 set of 1 @ 260 lbs. off 2BD
1 set of 1 @ 275 lbs. off 3BD
3 sets of 5 @ 225 lbs. off 2BD
Close-Grip Bench Press
5 sets of 10 @ 135 lbs.
Bent Rows
5 sets of 10 @ 135 lbs.
Shrugs
3 sets of 10 @135 lbs.
Tuesday, September 11, 2007
DE Squat Day
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Good Mornings
1 set of 6 @ 135 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 185 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 135 lbs.
Face Pull
5 sets of 8 @ 50 lbs.
Power Clean
3 sets of 6 @ 135 lbs.
Note: This is the first time using bands, and I already like them. I am very eager to use them for the bench press. I love the feel of constant tension from the top of the lift to the bottom and back up. They are very different from using chains, but I like them so far.
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + Light Band
3 sets of 2 @ 225 lbs.
Good Mornings
1 set of 6 @ 135 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 185 lbs.
1 set of 6 @ 155 lbs.
1 set of 6 @ 135 lbs.
Face Pull
5 sets of 8 @ 50 lbs.
Power Clean
3 sets of 6 @ 135 lbs.
Note: This is the first time using bands, and I already like them. I am very eager to use them for the bench press. I love the feel of constant tension from the top of the lift to the bottom and back up. They are very different from using chains, but I like them so far.
Monday, September 10, 2007
DE Bench Day
Bench Press
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Decline Bench Press
3 sets of 5 @ 185 lbs.
Seated Rows
5 sets of 8 @ 170 lbs.
Tricep Pressdown
5 sets of 8 @ 70 lbs.
Shrugs
3 sets of 8 @ 185 lbs.
2 sets of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Decline Bench Press
3 sets of 5 @ 185 lbs.
Seated Rows
5 sets of 8 @ 170 lbs.
Tricep Pressdown
5 sets of 8 @ 70 lbs.
Shrugs
3 sets of 8 @ 185 lbs.
Saturday, September 8, 2007
ME Squat Training
*When I am on vacation, I seem to forget to do almost eveything. This is from yesterday.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 295 lbs.
Low Pulley Rows
3 sets of 8 @ 120 lbs.
Good Mornings
3 sets of 10 @ 155 lbs.
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
3 sets of 3 @ 295 lbs.
Low Pulley Rows
3 sets of 8 @ 120 lbs.
Good Mornings
3 sets of 10 @ 155 lbs.
Thursday, September 6, 2007
ME Bench Day
Bench Press
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs.
1 set of 1 @ 225 lbs.
1 set of 1 @ 235 lbs. off 1 bd
1 set of 1 @ 245 lbs. off 1 bd
Bent Rows
3 sets of 8 @ 135 lbs.
Tricep Pressdown
3 sets of 8 @ 70 lbs.
Lat Pulldown
3 sets of 8 @ 120 lbs.
1 set of 5 @ 135 lbs.
1 set of 3 @ 185 lbs.
1 set of 3 @ 205 lbs.
1 set of 1 @ 225 lbs.
1 set of 1 @ 235 lbs. off 1 bd
1 set of 1 @ 245 lbs. off 1 bd
Bent Rows
3 sets of 8 @ 135 lbs.
Tricep Pressdown
3 sets of 8 @ 70 lbs.
Lat Pulldown
3 sets of 8 @ 120 lbs.
Wednesday, September 5, 2007
DE Squat Night
*This post is from last night. I forgot to post because I was a little busy afterward.*
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Good Mornings
3 sets of 10 @ 135 lbs.
Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 2 @ 225 lbs.
6 sets of 2 @ 225 lbs. + 30 lbs. of chain
3 sets of 2 @ 225 lbs.
Seated Rows
3 sets of 10 @ 170 lbs.
Good Mornings
3 sets of 10 @ 135 lbs.
Monday, September 3, 2007
DE (dynamic effort) Bench Work
Bench Press
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Seated Rows
3 sets of 8 @ 170 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 155 lbs.
6 sets of 3 @ 155 lbs. + 20 lbs. of chain
3 sets of 3 @ 155 lbs.
Seated Rows
3 sets of 8 @ 170 lbs.
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