Thursday, September 29, 2011

thursday, 22sep2011 and 29sep2011

22sep2011:
bench: 180 x 3, 210 x 3, 235 x 4
....

29sep2011:
bench: 195 x 5, 220 x 3, 245 x 1
incline dumbell 60 lbs R/L
flys: 2 x 40lb dumbell sets, 3 times cable sets
standing DB shoulder press: 35 x 8, 30 x 9, 30 x 8
lat raise machine: 25 x 12, 20 x 13, 15 x 12
post fly on cable standing: level 6 x 10 x 3 x r/l
90/90 ER on cable standing: level 6 times x 10 x 9 + burnout at 4

Back, tues 27sep2011

pull-ups x 30
two hand seated row 150
one arm t-bar row 60
scap-y in bodyweight back extension machine

Monday, September 26, 2011

Deadlift/calves, mon 26sep2011

Deadlift: 290 x 5, 325 x 3, 365 x 2
Reverse-hypers: 3 x 10
planks
calves

Sunday, September 25, 2011

Legs + arms, thurs 22sep2011

Squats: 205 x 5, 235 x 3, 260 x 2
Stiff Leg dead: 225 x 5 x 3
ham curls
arms

next week: deload squats

Monday, September 19, 2011

Deadlift/back/calves, mon 19sep2011

Deadlift: 275 x 3, 315 x 3, 345 x 4
Chins:
1 arm row on t-bar, 80 x 6, 70 x 7, 60 x 7, 50 x 9
T-bar row: 50 x 12 x 2
Scap-Y: 10 x 3 x 10
Calves: 170, 150, 130, 110, 90 x slow burnout sets (trying to kill them to see if they grow)

Friday, September 16, 2011

Legs, Friday 16sep2011

Squats: 190 x 3, 220 x 3, 250 x 5
Stiff leg dead: 205 x 6, 215 x 6, 225 x 6
Leg Press: 480 x 10, 570 x 10, 660 x 10, 750 x 6
Ham curl: 110 x 15, 12, 8 + burnout at 90
Calves: 150 x 20 x 4

next week:
Squat: 205 x 5, 235 x 3, 260 x 1+

Thursday, September 15, 2011

chest/shoulders, thursday 15sep2011

Bench: 175 x 5, 190 x 5, 220 x 5
Incline dumbell: 65 x 10, 9, 7, 50 x 8
Cable cross: level 5 x 10 downward, 4 x 12 down, 3 x 12 down, 3 x 10 up, 3 x 8 up + 2 x burnout
Standing DB press: 40 x 10, 35 x 8, 35 x 7, 30 x 7
Lat raise: 15lb x 3 x 15
Reverse fly: 15lb x 3 x 12
90/90 RTC: level 6 x 10, 4 x 10, 4 x 8 + rapid burnout short ROM

next week:
Bench: 180 x 3, 210 x 3, 235 x 3

arms, tues 13sep2011

3 exercises alternating bi's tri's, 3-4 sets, 6-12 reps

Monday, September 12, 2011

Deadlift, tues 12sep2011

Deadlift: 250 x 5, 295 x 5, 325 x 5
Reverse hyper: 3 x 10
Calves: 170 x 15, 190 x 12, 210 x 10, 230 x 10

Back, sun 11sep2011

Pull up x 32 in sets of 4-5
1 arm row on t-bar loading bar: 60 + bar x 8, 7, 50 + bar x 7 R/L
Seated row: 135 x 3 sets
scap-Y: 2 sets

Legs, friday 12sep2011

Squats: 180 x 5, 205 x 5, 235 x 5
Stiff Leg Dead: 205 x 6 x 3
Leg Press: 570 x 12 x 3
Hams: 110 x 2 x 15, 12, drop set
Calves

Friday, September 9, 2011

chest/shoulders, thursday 08sep2011

deload day, no barbell bench

dumbell bench, incline db bench, standing db military, flys, lat raise, post flys, RTC 90/90

Tuesday, September 6, 2011

arms, tues 06sep2011

mixed up new exercises, 3 sets x 3 exercises aiming for a "pahmp" .... sihhhkkk

deadlift/back, mon 05sep2011

deadlift: deloaded 150 x 5, 190 x 5, 220 x 5 (for speed)
back: chins/pulls, rows, one arm row out, scap Y in extension machine

next week:
deadlift (based off 385 max poundage): 250 x 5, 290 x 5, 325 x 5

Thursday, September 1, 2011

chest/shoulders, thursday 01sep2011

bench: 190 x 5, 215 x 3, 245 x 1
incline dumbells: 55R/L
db shoulder press: 35, 25, 25
cable fly: 3 sets level 10 downward, two sets level 6 upward
upright row: 70 x 3 sets
db lateral raise: 15, 10, 10
bent over reverse fly: 10 x 3 sets
90/90 RTC: level 4 x two sets R/L burnout

next week:
deload bench, probably with light weights and DB vs. barbell

arms, tues 30aug2011

6 exercises, alternating biceps and triceps, 3-4 sets per exercise