|
|
Post by Justin Mason on Sept 7, 2011 20:36:27 GMT -5
9-7-11
Bench w/ 2 board:
bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
shirt work:
405 x 1
455 x 1
495 x 1
545 x 1
(left side was getting out of groove bad so shut it down there)
CG press w/ purple: 135x12, 185x10, 225x5
DB extensions: 3x10
Incline Tate press w/ monster: 3x12
DB flys: 3x12-15
Hammer press: 3x12-15
Ab work
|
|
|
|
Post by firedrake on Sept 8, 2011 19:53:52 GMT -5
Solid work!
|
|
|
|
Post by Justin Mason on Sept 9, 2011 19:41:00 GMT -5
9-9-11
SSB squats w/ 180 chain:
bar x2
155x2
245x2
335x2
385x1
425x1
475x0
GHR: 3x8
Hack Squat: 3x10
Band leg curls: 2x20
Side steps w/ orange strong band: 50 total
Calf raises: 3x15
Ab work
|
|
|
|
Post by Justin Mason on Sept 11, 2011 15:32:25 GMT -5
9-11-11
Rack lockouts:
bar x10
95x5
135x3
185x3(x2)
205x3(x2)
225x3(x2)
Floor extensions w/ curl bar: 3x8
Tate press: 3x10
Band pressdowns: 2x25
WG assisted chins w/ green: 3x8
Chuck pulls: 3x12
CSR: 2x15
KB side raise: 2x25
Face pulls: 3x15
Hammer curls: 2x15
Shoulder rehab work
|
|
|
|
Post by Justin Mason on Sept 12, 2011 19:43:31 GMT -5
9-12-11
ME deads using squat bar w/ dbl mini's:
145x3
235x2
325x1
375x1
415x1
465x1
485x1
505x0
Squat+GM w/ SSB off 12" box: 135x5, 185x5, 225x5
Spine crunch w/ SSB off GHR: 3x10
GHR: 3x8
Band leg curls: 2x20
Sled work
|
|
|
|
Post by papajohnkicks on Sept 12, 2011 20:52:48 GMT -5
Pulls looked strong today man!
|
|
|
|
Post by Justin Mason on Sept 13, 2011 19:59:15 GMT -5
busted blood vessels and bp tan = good deadlift day
|
|
|
|
Post by Justin Mason on Sept 14, 2011 20:06:41 GMT -5
9-14-11
ME bench w/ chain(100lb):
bar x 8
95x5
135x3
185x2
225x1
275x1
315x0
295x1
225x8
wide grip pause 225x5
JM press w/ chain(100lb): bar x8, 95x8, 115x8
Pressdown w/ football bar: 3x12
Pulldown w/ football bar: 1x8 using all 6 grips
Inverted row on TRX: 3x failure
Side raises: 5x8
DB fly: 2x15
Ab work
Shoulder rehab work
|
|
|
|
Post by Justin Mason on Sept 16, 2011 19:31:36 GMT -5
9-16-11
Squats w/ greens:
bar x2
145x2
235x2
325x2
375x2(x4)
415x1
465x1
Speed pulls w/ dbl mini:
135x1
225x1
315x1(x6)
GHR: 3x15,10,10
Reverse Hyper: 2x15
Sled work
Calf raises: 3x20
Ab work
|
|
|
|
Post by Justin Mason on Sept 18, 2011 16:18:25 GMT -5
9-18-11
Speed bench w/ arch bar +100lb chain:
bar x 8
95x5
135x3(x8)
Incline db press: 2x20
Floor extensions w/ swiss bar: 3x8
Pressdown w/ football bar: 3x15
WG assisted chins w/ green: 3x10
Chuck pulls: 3x15
Straight arm pulldown: 3x10
KB high pulls: 3x10, 1x25
Face pulls w/ purple: 3x20
Hammer curls: 3x15
Ab work
Shoulder rehab work
|
|
|
|
Post by Justin Mason on Sept 19, 2011 19:13:42 GMT -5
9-19-11
Front squat w/ SSB off 12" box:
bar x5
155x3
245x2
335x1
385x1
425x1
475x1
515x1
GM's w/ cam bar: barx8, 155x8, 205x5
GHR: 3x15,10,10
Seated leg curl: 2x15
Calf raises: 3x20
Farmers walks
Ab work
|
|
|
|
Post by Justin Mason on Sept 21, 2011 19:34:06 GMT -5
9-21-11
Bench w/ camber + 100lb chain:
1 board:
bar x8
95x5
135x3
185x3
225x3
2 board:
250x3
185x10
CG press off 2 board: 135x8, 225x8, 275x8
DB extensions: 3x10
Band pressdown w/ green: 3x15
Pulldowns: 4x10
CSR: 3x12
Hammer pullover: 2x10, 1x15
Bradford press: 3x15
Rear delt work w/ sled
Hammer curls: 2x20
|
|
|
|
Post by firedrake on Sept 23, 2011 12:05:18 GMT -5
Nice!
|
|
|
|
Post by Justin Mason on Sept 23, 2011 21:55:35 GMT -5
9-23-11
Just did some light accessory work:
GHR: 50 reps total
Reverse Hyper: 2x15
Calf raises: 3x20
|
|
|
|
Post by Justin Mason on Sept 25, 2011 16:20:54 GMT -5
9-25-11
Speed bench w/ swiss bar +100lb chain: 95x3(x8)
WG assisted chins w/ green: 3x10
Seated rows: 3x12
Straight arm pulldown: 2x15
Incline tate press: 3x10
Band pressdown w/ green: 3x20
Side raise: 100 total reps
Hammer curls: 2x15
Shoulder rehab work
|
|
