bench week 1. 23 may 2013

145x5  65%
166x5  75%
190x10 85%  happy with this too. as seen in the video that second set had some sketchy shit going on. but i am learning to push that bar straight up, not back and up.

incline DB press - did these FULL range of motion, DB all the way down to my chest then pressed. really worked that bottom end.
3 sets
65x8.
70lb barbellx30

low cable row
5 sets
175x10
wide grip handle 105x30

face pull
4 sets
110ishx10

great workout today, didnt dillydaddle a bunch inbetween sets or wait to long either. got in n out within on hour. excluding warm up.

deadlift day week1 21 may 2013

280x5  65%
325x5  75%
370x10 - 85%  really happy with this one. its funny, i was grunting like krazy, and of coarse getting weird looks. funny how at regular gyms you get funny looks when you are really exerting yourself.  STUPID PROUD OF THIS ONE.

rack pull
3 sets
340x8
i used the belt just to feel if i was really pushing out my abs or not.

hip thrust on cable machine
4 set
155x10.
i can do these really explosive so i did them close stance to make them harder. but that is the max weight the cable machine has. I need to look up some new hip thrust type exercises.


GHR
3 sets 15 reps.
 one purple band. I saw the video of my last workout and was not thrilled with my form. so I dropped a band and tweaked the machine a little, and I really felt it in the hammys this time.

military press day week 1 20 may 2013

military press

91x5  65%
105x5 75%
120x10  85%

JM press
5 sets
125x10

lat pulldown
5 set
175x10
100x30

seated DB hammer curl alternating
5 sets.
30x10

15x30 same time

cool down week 13 may - 17 may 2013

i dont need 4 separate post for this so I am just going to list the entire week's deload training.

military day 13 may

military
54x5  40%
68x5  50%
 81x5  60%

front shoulder raises
3 sets 20 reps   45 lb plate.

DB side raises.
3 sets
30lbx20

rear delt bent over db raises at the same time.
3 sets
25lbx20

tricep cable pull down with rope
5 sets
140x10
70x30 1 set.

lat pulldown
5sets
150x10

curl curvy DB
5sets
70x10
---------------------------------------------------------
deadlift day   14 may

deadlift
170x5 40%
212x5 50%
255x5 60%

rack pull
3 sets
305x8

sled Hip thrust - this was a pain in the ass setting up.
3 sets
90lb plate weight x 15

GHR 3 sets. 2 purple bands.
8
10
10

cable laying ab crunch.

3 sets
90lbx15

------------------------------------------------------------------------------------------------------

Bench day  16 may

bench
86x5  40%
108x5   50%
130x5  60%

floor press - did pause reps for the first 4-5 reps.
5 sets
70x10

low cable row
5 sets 10
150x10

face pull
5 sets
100x10

---------------------------------------------------------------------------------------------------------------
 Squat day 17 may

120x5  40%
150x5  50%
180x5  60%

today i really learned what getting STUPID TIGHT feels like and how much it helps. the weight didnt feel like anything on my back. granted it was light weight. but still.

step up - freaking miserable
3 sets
135x8


close stance front squat
3 sets
145x8

leg extension
3 sets
130x8
70x30

lat pull down abs
4 sets
120x10

left to right lat pull down abs for obliques
90 lbx30



---------------------------------------------------------------------------------------------------------------------------

Squat 10 may 2013

week 3 squat 10 may 2013

squat
225x5 75%
255x3 85%
285x4 95%

170x10

front squat
3 sets
165x8

hack squat
3 sets
plate weight 180x8

90x30
threw up after this. but i felt good. taught me to push thru the burn. i wish i would of filmed the hack squat.
my legs are bitch made. but they'll learn.

bench day 9 may 2013

week 3 bench day 9 may 2013

bench

162x5 75%
185x3 85%
205x6 95%

no benches were available so i did floor press DB bench
3 sets
80x8
40x30

cable row
5 sets
170x10
 100x30

Facepull
140x10
140x10
135x10
tired of having to try to plant my feet like hell. so went to the lat pull down machine
 107x10

Deadlift 7 may 2013

Week 3
Deadlift 7 may 2013

Deadlift
318x5 75%
361x3 85%
405x4 95%

rack pull
off 45lb and 10 lb bumper plates
3 sets
350x8

cable hip thrust
max rack had was 157ish.
4 sets 15. going to start using a prowler type sled and loading plates and doing it that way.

core training on lat pull down machine
4 sets
110x10
left to right oblique type pulldown 80x30

was pretty tired today because Ive been sick and congested as all hell. as usual. but no excuse and still got my work down.

military press 6 may 13

week 3 military 6 may 2013
military
102x5 75%
115x3 85%
130x10 95%

JM press
5 sets
120x10
60x30 straight bar

lat pull down
5 sets
170x10
87ishx40

BB curl
4 sets
70x10

reverse curl 35x30

elbow was screaming on the bottom of JM presses

squat day 3 may 2013

week 2
Squat day 3 may 2013

squat
210x3 pause squat
240x3
270x3

165x10

legs are freakin weak

Front squat
3 sets 8
160

Leg press
3 sets 8
plate weight - 180, 230, 230
90x30

bench day thursday 2 may 2013

week 2 bench 2 may 2013

bench

151x3 70%
173x3 80%
195x5 90%

DB Bench

80x8
80x8
80x10

incline db bench
40x20

cable row
5 sets
165x10
105x30


face pull
4 sets 10
130lb

went thru unrack motions on the cable machine, pulling overhead with the bar.

deadlift 30 april 2013

week 2 deadlift 30 april 2013

297x3 70%
340x3 80%
380x5 90%

my lockout definitely sucks.

rack pulls off of 45lb and 10lb bumper plate
355x7
345x8
345x7......8

RDL off of 25lb bumper
3 sets
245x10

step up
2 sets
95x8

monday military press april 29th 2013

week 2 military press 29 april 2013

military

95x3 70%
108x3 80%
122x8 90%

JM press
5 sets
115x10
30lbx29.5 rolling DB extension

lat pull down
5 sets
160x10
80x40

cable bicep curl
4 or 5 sets
140x5

reverse curl 70x30