1) deadlift
90x5
180x2x2
230x2
230x1
275x1x3
2) pullups
18
3) mil press
95x4
Thursday, October 30, 2008
Tuesday, October 28, 2008
10/28/08
1) squat
95x5
135x4
155x3
175x2
195x2x14
2) incline bench 6x4
115x4x6
3) pulldown 6x4
132x4x6
4) pushups
32
15
95x5
135x4
155x3
175x2
195x2x14
2) incline bench 6x4
115x4x6
3) pulldown 6x4
132x4x6
4) pushups
32
15
Saturday, October 25, 2008
10/25/08
1) Deadlift
3x90
3x110
3x110
3x110
3x180
2x180
1x230
1x250
1x270 -PR
1x290 - fail
1x270 -backoff
2) Squat
5x135
3x185
2x195
2x195
3) Justin's car push
3x45 sec x Mazda RX8
3x90
3x110
3x110
3x110
3x180
2x180
1x230
1x250
1x270 -PR
1x290 - fail
1x270 -backoff
2) Squat
5x135
3x185
2x195
2x195
3) Justin's car push
3x45 sec x Mazda RX8
Wednesday, October 22, 2008
10/22/08
1) Deadlift
5x90
4x110
3x180
2x230
6x2x250
2) Pullups
16
3) Standing Mil Press 8x2 @ 4RM
8x2x95
4) Dips
8x2x bodyweight
5x90
4x110
3x180
2x230
6x2x250
2) Pullups
16
3) Standing Mil Press 8x2 @ 4RM
8x2x95
4) Dips
8x2x bodyweight
Monday, October 20, 2008
10/20/08
1) Squats
Warmups:
5x95
4x135
3x155
2x175
Work sets:
14x2x185
2) Incline Bench 6x4@6rm 1 min rest
3x4x110
3x4x115
3) Pulldown 6x4
3x4x120
3x4x132
4) Decline Situp 6x4@35 lbs
5) Pushups
30
12
Warmups:
5x95
4x135
3x155
2x175
Work sets:
14x2x185
2) Incline Bench 6x4@6rm 1 min rest
3x4x110
3x4x115
3) Pulldown 6x4
3x4x120
3x4x132
4) Decline Situp 6x4@35 lbs
5) Pushups
30
12
Thursday, October 16, 2008
10/16/08
1) Deadlifts
warmups:
5x95
4x135
3x155
2x175
reg deadlift:
2x205
2x205
2) Pullups
15
3) Standing Mil Press 8x2@4RM
4x2x90
4x2x95
4) Dips 8x2@45 sec rest
warmups:
5x95
4x135
3x155
2x175
reg deadlift:
2x205
2x205
2) Pullups
15
3) Standing Mil Press 8x2@4RM
4x2x90
4x2x95
4) Dips 8x2@45 sec rest
Monday, October 13, 2008
10/13/08
1) Squats
Warmup:
5x95
4x135
3x155
2x175
Work set:
4x2x180
10x2x185
2) Incline Bench 6x4@6RM
6x4x110
3) Decline Situps
6x4x35 lbs plate
4) Pushups
27 reps
12 reps
Warmup:
5x95
4x135
3x155
2x175
Work set:
4x2x180
10x2x185
2) Incline Bench 6x4@6RM
6x4x110
3) Decline Situps
6x4x35 lbs plate
4) Pushups
27 reps
12 reps
Thursday, October 9, 2008
10/09/08
A1) BB Mil Press 5x5
1x10x75
1x10x75
1x10x75
1x7x75 - fail
A2) Pulldowns 5x5
1x5x120
1x5x132
1x5x132
B) 1 Arm DB Snatch 5x5
5x5x35
A1) Bench 4x10
1x10x95
1x10x100
1x10x100
1x10x100
A2) Row 4x10
1x10x95
1x10x108
1x10x108
B) Squat 4x10
1x10x135
1x10x135
1x10x145
1x10x145
1x10x75
1x10x75
1x10x75
1x7x75 - fail
A2) Pulldowns 5x5
1x5x120
1x5x132
1x5x132
B) 1 Arm DB Snatch 5x5
5x5x35
A1) Bench 4x10
1x10x95
1x10x100
1x10x100
1x10x100
A2) Row 4x10
1x10x95
1x10x108
1x10x108
B) Squat 4x10
1x10x135
1x10x135
1x10x145
1x10x145
Monday, October 6, 2008
10/06/08
A1) Bench 5x5
Was going through weird chest tweak, so I stuck with a lower weight
1x5x115 warmup
5x5x115
A2) Seated Cable Row
1x5x108
4x5x120
B) Back Squat 5x5
1x5x135
1x5x175
4x5x180
A1) BB Mil Press 4x10
1x5x80
1x10x70
1x10x70
1x10x70
A2) Pulldowns 4x10
4x10x96
B) DB Snatch 4x10
3x10x25
Was going through weird chest tweak, so I stuck with a lower weight
1x5x115 warmup
5x5x115
A2) Seated Cable Row
1x5x108
4x5x120
B) Back Squat 5x5
1x5x135
1x5x175
4x5x180
A1) BB Mil Press 4x10
1x5x80
1x10x70
1x10x70
1x10x70
A2) Pulldowns 4x10
4x10x96
B) DB Snatch 4x10
3x10x25
Thursday, October 2, 2008
10/02/08
A1) BB Mil Press 5x5
1x5x65
3x5x75
1x5x80
1x5x85
A2) Cable Pulldowns 5x5
4x5x108
1x5x120
One Arm DB Snatch 5x5
5x5x35
Bench 4x10
1x5x45
1x5x95
3x10x85
1x7x85
Row 4x10
4x10x96
Squat 4x10
3x10x135
1x5x65
3x5x75
1x5x80
1x5x85
A2) Cable Pulldowns 5x5
4x5x108
1x5x120
One Arm DB Snatch 5x5
5x5x35
Bench 4x10
1x5x45
1x5x95
3x10x85
1x7x85
Row 4x10
4x10x96
Squat 4x10
3x10x135
Wednesday, October 1, 2008
10/01/08
Flat Bench 5x5
1x5x115
1x5x125
2x5x130
Back Squats 5x5
5x5x175
BB Mil Press 4x10
1x10x70
1x10x70
1x8x70
1x9x70
Cable Pulldowns 4x10
3x10x96
One Arm DB snatch 4x10
2x10x25
1x5x115
1x5x125
2x5x130
Back Squats 5x5
5x5x175
BB Mil Press 4x10
1x10x70
1x10x70
1x8x70
1x9x70
Cable Pulldowns 4x10
3x10x96
One Arm DB snatch 4x10
2x10x25
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