i just want to be a real boy

[coreymhayes]

1 Box jump, 1 depth jump, per speed pull
295 + double mini bands 8x1

Ox lift: ssb chain susp gms with barbell in hand
155 ssb/115 groundx5
205/115x5
205/205x4

GHR: +50lbs x25 total reps
Rev hyper: 3 plates per side 2x15
GHR situps: +8lbs 3x10
pulldown abs: 70lb 3x10

[coreymhayes]

2 board bench:
45x5
95x3
135x3
185x3
225x3
add board
275x1
315x1
365x1
405x1
425x1
435x0
315x8

Close grip: 275 x8,7
Rolling db ext: 60s 3x8
Tate press: 35s + mm 3x12
football bar Rows: 150 3x10
Band pushdowns: 100 Band facepulls: 50 band chuck rows: 75

[coreymhayes]

ssb squats:
12 inch box
180 chain
65x2
155x2
245x2
335x2
385x1
425x1
475x0
335x2

Speed pulls: 315 5x1
GHR: 4x15
45 degree hypers: 25lb bar 2x15
bilateral leg press: 2pps 3x10
Abs: 6 sets

[coreymhayes]

Medicine ball chest passes: 10lb ball 5x3

Bench
+ 3 sets of chain (120ish)
45x3
95x3
135x3
205 9x3

Crazy bell press:
145 x10 (2 50lb kbs)
195 3x15 (2 50lb kbs + 2 25lb plates)

Green band pushdowns superset with kb tricep extensions: 3x15 / 40lbers 3x8
Rack chins: 3x10
Fat man pullups: 2x8
DB cleans: 10s 2x20

[coreymhayes]

Deadlifts:
+ double minis (220 top/100 bottom)
+ squat bar
145x2
235x2
325x1
375x1
415x1
465x1
485x1
505x1 PR
415x4

safety squat bar GM squat: ( squat onto box, goodmorning into chains, squat back up
155x5
205x5
245x5

Thoracic extensions: 65x15, 115 2x15
GHR: +50lbs 30 total reps
KB situps: 25lb 4x10
Cable side bends: 80lbs 2x15

[papajohnkicks]

Thats a pretty sweet deadlift PR!

[coreymhayes]

Bench:
+2 chains per side ( 80ish)
45x5
95x3
135x3
185x3
225x3
275x1
315x1
335x1
295x1
Wide grip paused: 225 x10 225x6

JM press:
+ 2 chains per side
95x8
145x8
165x8
95x6 - burntout

Football bar pulldowns:
200lbs 3x10 (3 grips)
200lbs 3x8 (other 3 grips)

Swiss bar front raises: 35 2x15
FB bar pushdowns: 80 2x20

[coreymhayes]

Squats:
+ green band
55x5
145x2
235x2
325x2
375 5x2

415x1

Speed pulls:
+ double mini bands
315 6x1

Split squats: 100lbs 3x8
GHR: 4x15
Rev Hyper: 180 2x15
Pulldown abs: 80 3x10

[coreymhayes]

Speed bench:
+ double minis
45x3
95x3
205 8x3
225x3

Arch bar crazy bell press: bar is 45, rest of weight is kbs
145x10
225 3x10 -this was rediculous

Green band pushdowns superset with tricep ext: 3x15/ 50sx8,6 35sx7
Chest supported rows: 3 plates 5x10
Front raise/side raise superset: 25s 2x10 each

[coreymhayes]

Front squat:
ssb backwards
12 inch box
65x5
155x2
245x2
335x1

385x1
425x1
475x1
500x0 damn 2.5s

Extra wide squats: feet against the monolift
-ssb
-12 in box
245 3x8

GHR: +50lbs x35 total reps
Thoracic extensions: 125 2x15
overhead kb situps: 25lb 4x10

[coreymhayes]

Cambered bar bench:
+2 board
+80 chain
45x10
95x3
135x3
185x3
225x3
245x3
275x3
290x3

Close grip incline: 225 3x8
Bradford presses: 95 3x12
Football bar pulldowns: 200 3x10, 150 3x10 (6 grips)
Green band pushdowns: x50 reps

[coreymhayes]

Squat:
+green bands
55x5
145x2
235x2
325x2
415 6x2

Speed pulls:
+double mini bands:
295 6x1

GHR: 70 total reps
Abs: 5-6 sets of different stuff

[coreymhayes]

Speed bench:
+monster minis ( 120/top)
45x6
95x3
135x3
205 7x3
+ sling shot
225 2x3

Hanging KB bench: +50 and 40lb kb on each side (225 total) 3x10
DB tricep ext: 60s 2x8 50sx8
Standing cable rows: 80 4x15
Green band pushdowns: 3x20
Pinkies up side raises: 10s 3x20
dunzo

[coreymhayes]

3.25inch deficit pulls:
+ power bar (instead of dl bar)
135x3
225x3
315x1
405x1
495x1
545x1
585x1
605x0
495x3

close stance SSB pause squats: 4 count in the hole
155x6
245x6
295x15

Thoracic exts: 135 2x12
Leg curls: 2 sets (8 per leg, then 8 with both legs)

[stevep78]

Sept 25, 2011 19:03:24 GMT -5 coreymhayes said:

Speed bench:
+monster minis ( 120/top)
45x6
95x3
135x3
205 7x3
+ sling shot
225 2x3

Hanging KB bench: +50 and 40lb kb on each side (225 total) 3x10
DB tricep ext: 60s 2x8 50sx8
Standing cable rows: 80 4x15
Green band pushdowns: 3x20
Pinkies up side raises: 10s 3x20
dunzo

I wanna know how bad that damn bar was shaking with 50's and 40's on there.