Long Delayed Training Entry

...I have a whole month of training that I still need to post. Busy...busy month at work and I am happy I was still able to train. I need to start recording more sessions and will start posting those soon.

August 7, 2010

Pull Throughs
Blue Band x 20 x 3

Box Squats w/ Monolift and Blue Tape Box with 1 board and foam
325 x 2 x 1 w/ 2 chains
375 x 2 x 1 w/ 3 chains
415 x 2 x 1 w/ 3 chains
415 x 2 x 3 w/ 4 chains
415 x 2 x 1 w/ 5 chains
415 x 12 x 1 w/ no chains

Sissy Squats
45 x 8 x 3

Kettle Bell Standing Leg Exts.
35 x 8 x 3

Standing Calf Raise
270 x 12 x 1
320 x 10 x 3

Kettle Bell Knee Ups
35 x 12 x 2

Crunches
Bodyweight x 245 x 2

August 10, 2010 @ Capital Athletic Club

Straight Bar Good Mornings
225 x 10 x 1
315 x 8 x 3

Hammer Lat Pulls
225 x 10 x 1
275 x 6 x 2

Close Grip Cable Rows
150 x 10 x 1
170 x 8 x 2

Hammer Rows
225 x 10 x 1
275 x 8 x 2

Seated Leg Curls
205 x 8 x 3

Ab bench
bodyweight x 30 x 2

Bench w/ Carpet
275 x 6 x 1
295 x 6 1
315 x 5 x 1
225 x 10 x 1 (low chest)
135 x 10 x 1 (low chest)

Incline Dumbell Presses
55 x 15 x 1
75 x 12 x 2

Dumbell Flyes
50 x 12 x 1
60 x 10 x 2

Concentration Curls
50 x 10 x 3

Hammer Curls
60 x 10 x 3

August 14, 2010

Squats w/ green bands (tensors) and black tape box
325 x 2 x 2 w/ 1 mat
345 x 2 x 2 w/ foam (no 1 mat) - add suit straps down (protect hip)
375 x 2 x 6

*completed training at Capital Athletic Club
Leg Press
540 x 10 x 1
630 x 10 x 1
720 x 8 x 2

Leg Extensions
210 x 8 x 3

Standing Calf Raise
580 x 8 x 3

Seated Calf Raise
160 x 10 x 3

August 17, 2010

Zercher Harness Pulls (33 pin in white rack)
315 x 8 x 1
405 x 6 x 3

Barbell Rows (felt pain in shoulder)
225 x 8 x 3

Neutral Grip Rows
140 x 8 x 1
150 x 7 x 2

GHR's w/ 2 purple bands
bands x 8 x 3

August 19, 2010

Bench Press Day (training journal missing)

August 21, 2010

*started training at Capital Athletic Club
Unilateral Leg Press
405 x 10 x 1
495 x 8 x 2

Leg Extension
250 x 8 x 3

Seated Calf Raise
180 x 8 x 3

*finished training at ST
Box Squat w/ green bands (tensors) - black tape and 1 mat and 1 wood mat
330 x 3 x 2
350 x 2 x 1
380 x 2 x 3
420 x 2 x 1

Standing Calf Raise
270 x 15 x 3

August 25, 2010 (work interrupted August 24 workout)

Zercher Harness Pulls (32 pin)
405 x 8 x 1
495 x 4 x 1
545 x 2 x 4
565 x 2 x 2
*pin is too low...hurt lower back

Close grip lat pulls
160 x 8 x 3

T-Bar Rows
90 x 8 x 3

GHR's
2 black mini-bands x 6 x 3

August 26, 2010

Incline Flyes
45 x 15 x 1
55 x 12 x 1
60 x 12 x 2

Cable Crossovers (mid pulley)
40 x 12 x 2
60 x 8 x 2

Bench Press w/ carpet
225 x 10 x 1
245 x 8 x 3

Rope Pushdowns
90 x 12 x 2

Dumbell Kickbacks
45 x 8 x 2

Dips
Bodyweight x 30 x 3

August 28, 2010 (quick training session and sore back) @ Capital Athletic Club

Squats (no belt and knee sleeves only)
405 x 8 x 1
425 x 6 x 1
455 x 4 x 1
*not full depth

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

August 29, 2010

Standing Shoulder Press
60 x 10/11 x 3

Side Laterals
30 x 10 x 3

Bent Laterals
35 x 12 x 3

Double Hitch Hiker
3 x 15 x 1
10 x 12 x 2
12 x 12 x 1

Concentration Curls
45 x 12 x 2
55 x 10 x 1

Hammer Curls
60 x 10 x 2

September 1, 2010 (exhausted so this workout was lucky to even happen...had to work late the night before)

Zercher Harness Pulls (Sumo Stance) - Black Rack at 5th hole from ground
375 x 6
485 x 2 x 6
505 x 2 x 2

Neutral Grip Lat Pulls
160 x 8 x 1
180 x 6 x 2

Close Grip Lat Pulls
160 x 8 x 3

GHR's
Red Bands x 8 x 1
Red Bands x 6 x 1
Red Bands x 8 x 1