Squats
Warm up - 10x135, 10x225
Working sets (box squatting to a bench on a plate)
3x315 (wayyy too easy)
2x395
1x405 FAST! (Last time I tried this I couldnt get it up and it crashed to the floor)
Leg Press
4 sets 12x735
One arm DB Row
12x70 (1 point of stability)
12x90 (1 point of stability)
10x90 (no point of stability! CORE!)
8x90 (1 point of stability)
Barbell Rows
4 sets of 10 @ 100 lbs
Tuesday, February 16, 2010
Monday, February 15, 2010
Feb 15 - Chest/Shoulders/Triceps
Great workout today!
Bench Press
30x135,20x225
5x335
5x335
5x340
5x345
3 minutes between sets
Incline Press
3x250
2x275
1x315
2 minutes between sets
Push Press
10x140
10x140
10x140
10x140
90 seconds between sets
Tricep Pushdowns
4 sets of 12x97.5 (full stack)
DB Kickbacks
4 sets 10x30's
Conditioning
4 rounds of burpee 21's (pure hell)
Bench Press
30x135,20x225
5x335
5x335
5x340
5x345
3 minutes between sets
Incline Press
3x250
2x275
1x315
2 minutes between sets
Push Press
10x140
10x140
10x140
10x140
90 seconds between sets
Tricep Pushdowns
4 sets of 12x97.5 (full stack)
DB Kickbacks
4 sets 10x30's
Conditioning
4 rounds of burpee 21's (pure hell)
Feb 14 - Cardio?
I've almost forgotten what cardio is, and unless I plan on never being able to run 5km anymore I better buck up and get too it I thought.
This was supposed to be a rest day, so I took it a bit easy here.
20 minute bike (Level 10, Random Leveling, Maintain avg HR of 120-125 BPM)
10 minute mile. Some may consider this slow, but I was totally gased. I kept a pace of 6.0 for 10 minutes. Not too shabby for a gigantic man of my stature.
I need to work this down to an 8 minute mile and eventually to 1.5 miles in 11 minutes.
This was supposed to be a rest day, so I took it a bit easy here.
20 minute bike (Level 10, Random Leveling, Maintain avg HR of 120-125 BPM)
10 minute mile. Some may consider this slow, but I was totally gased. I kept a pace of 6.0 for 10 minutes. Not too shabby for a gigantic man of my stature.
I need to work this down to an 8 minute mile and eventually to 1.5 miles in 11 minutes.
Feb 13 - Squat Reps
Spur of the moment workout so my energy was not completly there.
Squats
Warm Up 15x135, 12x225 (Deep and narrow stance)
Working Squats (Wider Stance, knees flared out on the decent, slightly leaned forward to encourage a huge hip drive)
5x275
5x295
5x305
5x315
4x315
Deadlifts
Since my lower spine is basically a slinky I took it easy.
8x225
8x225
8x225
8x225
DB Rows
12x85's
12x95's
12x105's
8x105's
Hammer Curls
10x40's
10x45's
10x50's
8x55's
Incline Curls
8x35s
8x35s
8x35s
Overall I was lacking this day.
Squats
Warm Up 15x135, 12x225 (Deep and narrow stance)
Working Squats (Wider Stance, knees flared out on the decent, slightly leaned forward to encourage a huge hip drive)
5x275
5x295
5x305
5x315
4x315
Deadlifts
Since my lower spine is basically a slinky I took it easy.
8x225
8x225
8x225
8x225
DB Rows
12x85's
12x95's
12x105's
8x105's
Hammer Curls
10x40's
10x45's
10x50's
8x55's
Incline Curls
8x35s
8x35s
8x35s
Overall I was lacking this day.
Friday, February 12, 2010
Feb 11 - Bench Freak, Day 4 Week 1
I had to work out at a different time of day for this one so I didnt feel like I was adequately fueled for it. It shows a bit too.
Bench Press
Warm Up
30x135
20x225
Working Sets
3x365
2x385
1x395 (needed a little momentum boost from the spotter)
*3 minute rest
Incline Press
5x235
5x245
5x250
5x255
*2 minute rest
DB Shoulder Press (Seated)
12x55
12x70
12x70
8x70
*2 minute rest
Close Grip Bench Press
10x225
10x225
10x225
8x225
*60 second rest
Skull Crushers
8x50
8x50
8x50
*60 second rest
Bench Press
Warm Up
30x135
20x225
Working Sets
3x365
2x385
1x395 (needed a little momentum boost from the spotter)
*3 minute rest
Incline Press
5x235
5x245
5x250
5x255
*2 minute rest
DB Shoulder Press (Seated)
12x55
12x70
12x70
8x70
*2 minute rest
Close Grip Bench Press
10x225
10x225
10x225
8x225
*60 second rest
Skull Crushers
8x50
8x50
8x50
*60 second rest
Tuesday, February 9, 2010
Feb 9 - Day 2 Week 1 - Legs/Back/Bi
Warm Up (5 minutes bike, body squats, squats @ 135 and 3 225)
Squats
3@315 lbs
2@345 lbs
1@365 lbs
Squats were nice and deep, I used a bench on the last set just incase and I will definitly be increasing weight next week. Good hip drive!
3 minutes 30 seconds between sets
Leg Press
12@520 lbs
12@610 lbs
12@610 lbs
12@610 lbs
2 minutes between sets
Bent Over Rows
4 sets of 8 @ 155 lbs
2 minutes rest between sets
Straight Bar Curls
10@65 lbs
10@95 lbs
10@95 lbs
10@95 lbs
60 second rest between sets
Concentration Curls
10@30's
10@30's
10@30's
10@30's
60 seconds between sets
Fantastic workout. My quads were fried and I'm really happy with the squats after watching some coaching videos on youtube about form correction.
Squats
3@315 lbs
2@345 lbs
1@365 lbs
Squats were nice and deep, I used a bench on the last set just incase and I will definitly be increasing weight next week. Good hip drive!
3 minutes 30 seconds between sets
Leg Press
12@520 lbs
12@610 lbs
12@610 lbs
12@610 lbs
2 minutes between sets
Bent Over Rows
4 sets of 8 @ 155 lbs
2 minutes rest between sets
Straight Bar Curls
10@65 lbs
10@95 lbs
10@95 lbs
10@95 lbs
60 second rest between sets
Concentration Curls
10@30's
10@30's
10@30's
10@30's
60 seconds between sets
Fantastic workout. My quads were fried and I'm really happy with the squats after watching some coaching videos on youtube about form correction.
Monday, February 8, 2010
Feb 08 - Day 1 Week 1 - Bench
Bench Press
5x315, 5x325, 5x325, 4x330
Incline Barbell Press
3x225
2x250
1x295
Push Press
4 sets of 10 at 135
Tricep Pushdown
10x100,10x110,10x120,10x130
DB KickBacks
10x25's,10x20,10x20,10x30
5x315, 5x325, 5x325, 4x330
Incline Barbell Press
3x225
2x250
1x295
Push Press
4 sets of 10 at 135
Tricep Pushdown
10x100,10x110,10x120,10x130
DB KickBacks
10x25's,10x20,10x20,10x30
Thursday, February 4, 2010
Feb 3 - Dynamic Effort Legs
My overall feeling before I started this workout was "BLEH"
Warm Up
15x135,15x205
Dynamic Effort Squats
10 sets, 2 reps 255 lbs. Good Speed!
60 seconds between sets
Power Cleans
1x135, 1x155, 1x185, 1x185, 1x185 (60 second rest)
Core Circuit
60 seconds of each
DB Windmills Left
DB Windmills Right
Elbow Plank
Pushup Plank
Knee Raises
One Armed High Pull Snatch
1 rep on each side
55 lbs
75 lbs
85 lbs
100 lbs (fail to get over head)
95 lbs (fail to get over head)
I had elapsed 40 minutes at that point and had to go so I didnt do hamstrings.
Warm Up
15x135,15x205
Dynamic Effort Squats
10 sets, 2 reps 255 lbs. Good Speed!
60 seconds between sets
Power Cleans
1x135, 1x155, 1x185, 1x185, 1x185 (60 second rest)
Core Circuit
60 seconds of each
DB Windmills Left
DB Windmills Right
Elbow Plank
Pushup Plank
Knee Raises
One Armed High Pull Snatch
1 rep on each side
55 lbs
75 lbs
85 lbs
100 lbs (fail to get over head)
95 lbs (fail to get over head)
I had elapsed 40 minutes at that point and had to go so I didnt do hamstrings.
Wednesday, February 3, 2010
Feb 1- Maxiumum Effort Bench Press
Had a partner at last!
Warm up Bench
30x135, 20x225, 4x315, 3x335
Working sets
1x385, 1x395, 1x405 (CLEAN! Woohoo!)
Dumbell Floor Presses
15x100's, 15x100's, 10x110's
Barbell Rows
15x135, 12x155, 8x205
SuperSets (Front Raises, Banded Pulldows, PushUp-Row-Crawl)
10 FR's
25 Pulldowns
5 yard crawl
2 sets 45 second break
Still sore on wednesday morning!!
Warm up Bench
30x135, 20x225, 4x315, 3x335
Working sets
1x385, 1x395, 1x405 (CLEAN! Woohoo!)
Dumbell Floor Presses
15x100's, 15x100's, 10x110's
Barbell Rows
15x135, 12x155, 8x205
SuperSets (Front Raises, Banded Pulldows, PushUp-Row-Crawl)
10 FR's
25 Pulldowns
5 yard crawl
2 sets 45 second break
Still sore on wednesday morning!!
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