Floor press with chains: worked up to 275 and added chains one at a time for sets of 3. I did 2 sets at 3 chains per side and one set with 4 chains per side.
KB Snatch: We did 5 sets of 5 per arm with the 88 lb KB
Rolling triceps ext: 65 X 10, 65 X 10, 75 X 10
Modified JM press: 3 sets of 10 with 90ish lbs.
Rope triceps ext: 3 sets of 10 with stack
Bent over rows: 225 X 10, 315 X 10, 405 X 2 sets of 10
The floor pressing sucked, but everything else felt pretty good.
I took this past Saturday off to go to the beer festival at the Columbia metro center. I learned a lot about how to home brew beer (which I plan to start my first batch soon) and tasted a lot of new beers. I would highly recommend that any beer enthusiast try to make it next year as it was a lot of fun.
Monday, January 18, 2010
Wednesday, January 13, 2010
Dead night
Reverse band deadlifts: worked up to 655 X 1 and then 695 X 1 conventional.
Switched to sumo and did 605 X 1, 695 X 2 sets of 1, maybe 745 x 1 I can't remember. I missed an attempt at 785 pretty badly. All the weight are approximates as I didn't really pay much attention to them.
Ab Wheel: 3 sets of 10,
leg raise with 10 lb med ball: 3 sets of 10
Pre-workout Sled: 6 laps with 1.5 plates in 30 min.
Switched to sumo and did 605 X 1, 695 X 2 sets of 1, maybe 745 x 1 I can't remember. I missed an attempt at 785 pretty badly. All the weight are approximates as I didn't really pay much attention to them.
Ab Wheel: 3 sets of 10,
leg raise with 10 lb med ball: 3 sets of 10
Pre-workout Sled: 6 laps with 1.5 plates in 30 min.
Monday, January 11, 2010
Bench Night
Reverse bands bench: worked up to 525 X 2 sets of 3 off a 2 board, 1 set of 6 off 2 board, 1 set of 4
Floor press: 225 X 5, 275 X 5, 275 X 5
KB Single arm Snatch: 88 X 3 sets of 5
20 min fast paced step mill with 20 lb vest.
Nothing great, but better than nothing.
Floor press: 225 X 5, 275 X 5, 275 X 5
KB Single arm Snatch: 88 X 3 sets of 5
20 min fast paced step mill with 20 lb vest.
Nothing great, but better than nothing.
Sunday, January 10, 2010
Squaterday
5 min stepmill warm-up.
Ab wheel for 3 sets of 10
Cambered bar squats with weights hung on Stump straps: 325 and 1 plate hanging each side X 2 sets of 3, 325 and 2 plates hanging X 2 sets of 3, 415 and 2 plates hanging each side X 2 sets of 3.
Stiff Leg deadlifts: 106's X 10, 125's X 10, 150 X 2 sets of 5 or 6.
-All I had time for
Ab wheel for 3 sets of 10
Cambered bar squats with weights hung on Stump straps: 325 and 1 plate hanging each side X 2 sets of 3, 325 and 2 plates hanging X 2 sets of 3, 415 and 2 plates hanging each side X 2 sets of 3.
Stiff Leg deadlifts: 106's X 10, 125's X 10, 150 X 2 sets of 5 or 6.
-All I had time for
Wednesday, January 6, 2010
Wednesday
Tuesday night: 20 minutes on step mill with 40 lb weight vest slow paced
Wednesday Deadlifts: worked up to 315 then added chains one by one (2 sets of 2 per chain conv) up to 7 chains per side then switched to sumo. 365 and 7 chains X 2, 405 and 7 chains X 2, 455 and 7 chains X 2.
Wide stanch Kettlebell Squats: 24, 28, 32 Kg all X 10 reps.
Incline treadmill for 20 minutes with 40 lb weight vest.
Wednesday Deadlifts: worked up to 315 then added chains one by one (2 sets of 2 per chain conv) up to 7 chains per side then switched to sumo. 365 and 7 chains X 2, 405 and 7 chains X 2, 455 and 7 chains X 2.
Wide stanch Kettlebell Squats: 24, 28, 32 Kg all X 10 reps.
Incline treadmill for 20 minutes with 40 lb weight vest.
Monday, January 4, 2010
Monday
Bench: worked up to: 315 X 2 sets of 5, 365 X 2 sets of 5, 405 X 1 set of 4 and 1 set of 5 (all sets off of 2 soft boards).
DB Incline Press:65 X 15, 75 X 15, 85 X 10, 95 X 8 or 10 Surprised at how much I suck at these...
One arm Hammer Press: 1 plate X 3 set of 10
Kettlebell snatch: 28, 32, 40, 48 all for sets of 5 per arm. First time I have done the 48 in a while...it still feels heavy.
push Press on squat machine: 1,2,3,4 plates X 6-8 reps, then a drop set 3,2,1 plates X 8 reps each weight.
Upperbody Sled (mainly some triceps ext) X 1 lap, strap over one shoulder to work core muscles for 1 lap, 1 lap straight dragging all with 1.5 plates.
DB Incline Press:65 X 15, 75 X 15, 85 X 10, 95 X 8 or 10 Surprised at how much I suck at these...
One arm Hammer Press: 1 plate X 3 set of 10
Kettlebell snatch: 28, 32, 40, 48 all for sets of 5 per arm. First time I have done the 48 in a while...it still feels heavy.
push Press on squat machine: 1,2,3,4 plates X 6-8 reps, then a drop set 3,2,1 plates X 8 reps each weight.
Upperbody Sled (mainly some triceps ext) X 1 lap, strap over one shoulder to work core muscles for 1 lap, 1 lap straight dragging all with 1.5 plates.
Sunday, January 3, 2010
Saturday
Cambered bar box squats with blue band over the bar: 325, 365, 415, 455, 505 all X 3 reps
Stiff Leg DB Deads: 90, 110, 125 X 10
Leg press: 5, 7, 9 plates per side X 15
Ab wheel: 3 sets of 10
Nothing special, but still enough to get sore....kinda sad actually
Sunday: I found an alternative to the chain since it went MIA. I pulled the prowler with 100 lbs on each post for a lap. It has been a while since I have done anything near hard cardio, but it sucked just as bad as the chain. Maybe it will get easier next week as my cardio is going to start increasing.
Stiff Leg DB Deads: 90, 110, 125 X 10
Leg press: 5, 7, 9 plates per side X 15
Ab wheel: 3 sets of 10
Nothing special, but still enough to get sore....kinda sad actually
Sunday: I found an alternative to the chain since it went MIA. I pulled the prowler with 100 lbs on each post for a lap. It has been a while since I have done anything near hard cardio, but it sucked just as bad as the chain. Maybe it will get easier next week as my cardio is going to start increasing.
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