Warm Up/Stretch
Speed Squat
12 sets of 2 with 275
GHR
3x10
Stiff Leg Deadlift
3x20
Leg Raise
5x10
Warm Up/Stretch
Max Effort Upper
2 Board Bench Press
Bar 2x10
95x10
135x6
185x5
225x5
245x3
265x3
275x3
285x2
275x1
275x1
Machine Shoulder Press
4x10
Lat Pulldown
4x10
Rear Delt Raise
4x10
Monday, January 23, 2012
Friday, January 20, 2012
1/19/2012 and 1/20/2012
19th
Warm Up/Stretch
Barbell Rows with Held Contraction at the Top
185 for 5 sets of 10
Pull Ups
25
Chest Supported Rows with Held Contraction at Top
5x10
Iso High Pulldown Machine
3x20
Shrugs
4x10
Iso Hammer Row Machine
4x10
20th
Warm Up/Stretch
Close Grip Bench Press
185 for 4 sets of 10,8,8,6
superset with
EZ Bar Curls
4 sets of 10
Preacher Curl Machine
3x10
superset with
Tricep Ext. Machine
3x20
Cable Overhead Extensions
2x10
superset with
Face Pulls
2x15
Warm Up/Stretch
Barbell Rows with Held Contraction at the Top
185 for 5 sets of 10
Pull Ups
25
Chest Supported Rows with Held Contraction at Top
5x10
Iso High Pulldown Machine
3x20
Shrugs
4x10
Iso Hammer Row Machine
4x10
20th
Warm Up/Stretch
Close Grip Bench Press
185 for 4 sets of 10,8,8,6
superset with
EZ Bar Curls
4 sets of 10
Preacher Curl Machine
3x10
superset with
Tricep Ext. Machine
3x20
Cable Overhead Extensions
2x10
superset with
Face Pulls
2x15
Wednesday, January 18, 2012
1/18/2012
Warm Up/Stretch
Dumbbell Shoulder Press
50's for 10
60's for 10
70's for 10
80's for 10
Dumbbell Bench Press
80's for 10
90's for 10
100's for 8
Incline Machine Press
3x10
EZ Bar Curl
5x10 with light weight
Rear Delt Machine
5x15
Machine Curl
1x10 (heavy)
Machine Tricep Ext
1x10 (heavy)
Dumbbell Shoulder Press
50's for 10
60's for 10
70's for 10
80's for 10
Dumbbell Bench Press
80's for 10
90's for 10
100's for 8
Incline Machine Press
3x10
EZ Bar Curl
5x10 with light weight
Rear Delt Machine
5x15
Machine Curl
1x10 (heavy)
Machine Tricep Ext
1x10 (heavy)
Tuesday, January 17, 2012
1/17/2012
Warm Up/Stretch
Good Morning from Pins #4 at Energy
135x5
185x5
225x5
275x5
315x1
335x1
315x1
315x1
Stiff Leg Deadlifts
1x20 with 135
4x10 with 225
Shrugs
1x8 with 225
Leg Curls
4x10
Donkey Calf Raises
2x20
Sit-Ups on GHR
5x10
I did a few other things to try and rehab my elbow. It was a good day in the gym today.
Good Morning from Pins #4 at Energy
135x5
185x5
225x5
275x5
315x1
335x1
315x1
315x1
Stiff Leg Deadlifts
1x20 with 135
4x10 with 225
Shrugs
1x8 with 225
Leg Curls
4x10
Donkey Calf Raises
2x20
Sit-Ups on GHR
5x10
I did a few other things to try and rehab my elbow. It was a good day in the gym today.
Monday, January 16, 2012
1/16/2012
Warm Up/Stretch
Incline Close Grip Bench Press
Bar x 20
95x8
135x6
185x3
225x3
245x3
225x3
235x3
225x3
Pullups
35
Lat Pulldowns
3x8 heavy then
2x15
Close Grip Cable Rows
5x6-8 (heavy)
Incline Close Grip Bench Press
Bar x 20
95x8
135x6
185x3
225x3
245x3
225x3
235x3
225x3
Pullups
35
Lat Pulldowns
3x8 heavy then
2x15
Close Grip Cable Rows
5x6-8 (heavy)
Saturday, January 14, 2012
1/14/2012
Warm Up/Stretch
Dynamic Effort Day
Squat
245# 12 sets of 2
Deadlift
315# 8 sets of 1
Stiff Leg Deadlift
2x20
Back Extension
2x20
Dynamic Effort Day
Squat
245# 12 sets of 2
Deadlift
315# 8 sets of 1
Stiff Leg Deadlift
2x20
Back Extension
2x20
Friday, January 13, 2012
1/13/2012
Warm Up/Stretch
Shrugs
135x20
225x10
245x10
Straps
275x10
315x10
365x10
385x6
Plate Loaded Bench Press Machine
5x10
Pull Ups
1x10
Lat Pulldowns
4x10
Dumbbell Triceps Ext. Elbows Out on Incline Bench
3x20
Rear Delt Machine
5x15
Shrugs
135x20
225x10
245x10
Straps
275x10
315x10
365x10
385x6
Plate Loaded Bench Press Machine
5x10
Pull Ups
1x10
Lat Pulldowns
4x10
Dumbbell Triceps Ext. Elbows Out on Incline Bench
3x20
Rear Delt Machine
5x15
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