April 11, 2010
Bandbell Bench Press
20 kg kettle bells x 6 x 5
Bench w/ shirt (katana) - ER Rack (13 hole) - one board
315 x miss
335 x 1
345 x 1
365 x 1 (pulled shirt out of belt) - bar a little shaky going down
380 x 1 (pulled shirt out of belt)
400 x miss (need to stay tighter)
Floor Presses w/ Fat Bar
230 x 6 x 3
April 13, 2010
Sumo Deadlift (Raw)
405 x 8
500 x 14 1/2
545 x 6 x 2
Pull Ups
25 and bodyweight x 6 x 3
GHR's
Double Purple Mini-Bands x 10 x 3
Concentration Curls
50 x 10
60 x 8
Hammer Curls
70 x 6 x 2
April 16, 2010
Bench Press
220 x 10 x 2
Close Grip Bench Press
195 x 8
195 x 10 (more rest for second set)
Incline Dumbell Press
80 x 10 x 2
Side Laterals (Strict)
30 x 7 x 2
30 x 8 x 1
Bent Laterals (Strict)
40 x 8 x 3
Lying Kettle Bell Exts.
35 x 10 (r)/12 (l) x 1
44 x 8 (r)/9 (l) x 1
Kettle Bell Tricep Dips
24 x 12 x 3
April 17, 2010
Box Squats w/ cambered bar and foam
330 x 4
380 x 2
420 x 2
440 x 2
470 x 2 x 2
490 x 1 x 2
330 x 17 x 1
Front Squats
225 x 10 x 3
Reverse Sled
180 x 2
270 x 2 x 2
Standing Calf Raise
230 x 15 x 1
230 x 6 x 1 (5 sec holds)
140 x 10 x 1
April 20, 2010
Zercher Harness Deadlifts (From The Ground)
315 x 6
405 x 4
455 x 3
495 x 2 x 3
545 x miss
405 x 8
Pull Ups
bodyweight +25 x 8
bodyweight + 30 x 6 x 2
T Bar Rows
135 x 6
115 x 8
90 x 10 x 2
Stiff Legged Deadlifts
315 x 6 x 3
Concentration Curls
55 x 10 x 2
Hammer Curls
45 x 12
55 x 10
April 22, 2010
Bench Press
230 x 10 x 2
Close Grip Bench Press
205 x 10 x 2
Incline Dumbell Press
105 x 6 x 2
Side Laterals
30 x 10
35 x 8 x 2
Bent Laterals
60 x 8 x 3
Dumbell Kickbacks
60 x 10
70 x 8
Lying Extensions
45 x 8 x 2
April 24, 2010
Squats
415 x 6 x 3 (no belt)
465 x 2 (added knee wraps)
505 x 2
525 x 1 (added suit w/ straps up)
555 x 1
575 x miss
575 x 1 (a little high)
Pull Throughs
Blue band x 15 x 3
Standing Calf Raise
220 x 15 x 1
330 x 10 x 3
Sissy Squats
35 x 10 x 1
45 x 10 x 2
April 27, 2010
Conventional Deadlifts
425 x 4 x 3
425 x 4 x 1 w/ 4 chains
425 x 4 x 1 w/ 6 chains
425 x 4 x 1 w/ 8 chains
Pull Ups
bodyweight + 25 x 7
bodyweight + 25 x 6 x 2
Barbell Rows
225 x 6 x 3
Concentration Curls
45 x 8 x 2
Hammer Curls
65 x 7 x 2
April 29, 2010 (bodyweight of 173 lbs @ 6:25 am - supplements only before weigh-in)
Bench Press
240 x 8 x 2
Close Grip Bench Press
215 x 8 x 2
Incline Dumbell Flyes
55 x 10 x 1
65 x 10 x 2
One Arm Dumbell Exts.
45 x 8
55 x 6
Cable Pushdowns
100 x 6 x 2
April 30, 2010
Safety Bar Squats w/ 3 chains on each side
275 x 3
275 x 3 (add suit w/ straps down)
275 x 3
300 x 2
365 x 2 x 7
Sled
3 sets forward
3 sets backward
Standing Calf Raise
270 x 20 x 2
270 x 15 x 1
May 2, 2010
Bench Press w/ katana bench shirt (pulled out from belt to loosen)
315 x 2 - 2 board
335 x 1 - 1 board
365 x 1 - 1 board
365 x 1 - 1/2 board
365 x miss x 2 - full range
315 x 1 - full range
335 x 1 - full range
Push Press
145 x 6 x 3
Side Laterals
45 x 6 x 3
Kettle Bell One Arm Extensions
44 lbs x 8 x 3
Tricep Pushdowns
100 x 12 x 1
110 x 10 x 1
I promise to do a better job with my log. Good times.
No comments:
Post a Comment