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Post by charquillen on Sept 10, 2011 10:35:07 GMT -5
9-9-11
Back Day
Box Jumps:
29"x 3 x 4 sets
DL vs Orange Band:
195x2
205x2
225x2
DL off 3" Mat:
225x1
275x1
300x FAIL
285x1
BB Rows:
115x5
135x5
135x5
135x5
Pullups:
BWx5
BWx5
BWx5
BWx5
Cable Rows:
60x12
70x12
70x12 (wide grip)
70x12 (wider grip)
-drop to slightly less wide grip 70x10
Landmines:
25x8
25x8
25x8
25x8
1 Arm DBell Swing:
15x15
15x15
15x15
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Post by charquillen on Sept 10, 2011 10:41:19 GMT -5
9-10-11
Delts
Reverse Fly Machine:
25x20
35x20
45x20
Smith Military Press:
50x10
70x6
80x4
90x3
Rear DB Raise:
10x12
10x12
10x15
Standing Side Lateral Raise:
15x12
20x12
20x12
Lying Incline Side Lateral Raise:
10x10
10x10
10x8
Lying Incline Front DB Raise:
10x12
10x12
10x12
Superset with -
Standing DB Press:
15x20
15x17
15x15
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Post by charquillen on Sept 12, 2011 15:41:37 GMT -5
9-12-11
Quad/Hams
2" Cam Bar Squats + appx. 180-200lbs. in chains:
95x5
135x3
135x3
145x2
Front Box Squat:
95x8
135x5
95x10: Speed
Leg Press:
2 plates per side/ 20reps/3 sets
Superset with-
Sissy Squats:
15 reps/3 sets
Extensions:
20 reps/3 sets
Superset with-
GHR:
10 reps/3 sets
Good Mornings:
45x12
45x15
Green Bandx15
Green Bandx15
Reverse Hyper:
25x15
25x15
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Post by charquillen on Sept 14, 2011 13:25:43 GMT -5
9-13-11
Chest: Abs
65 lb Cam Bar: 140 Chains
Chainsx3
Chainsx2
Chains+5x1
Chains+10x0 (3 bd)
Incline DB Press:
35x10
40x10
45x8
50x7
Flat Bench: Kbells and bands: bamboo simulation
20KBx10
20KB+10lb platesx10
20KB+20lb platesx10
20KB+2 chains x 9
Pec Dec:
45x20
45x20 superset with push-ups on equalizer x5
45x20 superset with push-ups on equalizer x5
45x20 superset with push-ups on equalizer x6
Abs
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Post by charquillen on Sept 23, 2011 10:18:20 GMT -5
Sept. 16, 11
Bis/ Tris:
Standing DB Curls:
20x8
20x8
15x12
Hammer Curls: Red Band:
3 sets/ 15 reps
Incline curls:
15x15
20x10
15x15
High Pulley Cable Curl:
20x18
20x12
20x15
SUPERSET W/
DB Concentration Curl:
10x12
10x15
10x12
Close Grip Bench: Swiss Bar:
85x12
95x10
95x10
85x12
Overhead Extension: Red Band:
3 sets/ 15 reps
Football Bar Pushdown:
30x15
30x15
30x15
Reverse Grip Pushdown:
25x15
35x15
35x20
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Post by charquillen on Sept 23, 2011 10:23:00 GMT -5
Sept. 17, 2011
Delts:
Lying Incline Rear Delt Raise:
(10x15) x3
DB Military Press:
30x12
35x7
40x5
25x15
1 Arm Side Lateral Raise:
15x15
20x12
20x12
Front Raise: Red Band:
3 Sets/ 10 Reps (per arm)
Front Cap Raise:
10x12
10x12
10x12
Superset:
Standing DB Press:
10x20
10x25
10x30
Standing Side Lateral Raises:
10x12
10x9, drop to 5x12
10x10 drop to 5x15
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Post by charquillen on Sept 23, 2011 10:27:31 GMT -5
9-20-11
Light Leg Day
Cam Bar Squats:
115x8
135x8
135x8
135x8
Leg Extensions: (*=Red band included):
40x20
30*x20
40*x20
40*x20
Low foot placement / leg press:
90x20
90x25
90x25
Hack Squat:
50x10
50x10
50x10
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Post by charquillen on Sept 23, 2011 10:34:02 GMT -5
9-21-11
Chest
Incline BB Press:
95x8 - 3 sets
95x10
HS Machine Press:
50x15 - 4 sets
Mini Red Crossover:
3 sets/ 30 reps
Flat Speed Press: Red Band:
x6
x6
x10
x8
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Post by charquillen on Sept 23, 2011 10:38:57 GMT -5
9-22-11
Back
Max Effort: Deadlifts
225x1
285x1 PR
315x1 PR (Straps)
300x0
290x1 PR
300x1 PR
Pullups:
5 sets of 10 (Red Band Assist)
DB Rows:
40x10
45x10
50x8
Straight Arm Pulldowns (Reverse Grip):
45x15
70x20
45x20
Close Grip FB Bar Pulldowns:
60x12
70x12
80x12
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Post by firedrake on Sept 23, 2011 12:03:33 GMT -5
I thought I saw you lockout with 315! Amazing freakin' work, either way.
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