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Post by troytinsley on Sept 11, 2011 17:56:36 GMT -5
Cambered Squats w/ purple bands:
135x3
165x2
195x2
215x1
235x1
245x1
255x0 (Too heavy and folded over)
Speed Pulls with doubled minis:
135x2
255x2(not fast enough)
225x2
225x2
225x2
225x1
225x1
235x1
235x1
GHR:
3x10
Green Band Leg Curls:
3x12
Front squats:
135- 3x6
Standing Ab Crunch w/ Green bands:
1x50
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Post by papajohnkicks on Sept 11, 2011 19:18:44 GMT -5
Welcome to the forum Troy! Good to see you posting.
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Post by troytinsley on Sept 12, 2011 17:09:36 GMT -5
Thanks John!!
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Post by troytinsley on Sept 12, 2011 17:14:53 GMT -5
Triceps:
Dumbbell Tricep Extensions(two hands):
15lbsx20
35lbsx10
45lbsx10
55lbsx8
65lbsx6
Super set- Standing Skull Crushers and Bent over tricep extensions
65lbsx10 and 15lbsx10
75lbsx8 and 20lbsx8
80lbsx6 and 25lbsx4
Orange Band skull crushers:
3x25
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Post by troytinsley on Sept 12, 2011 17:17:08 GMT -5
Would've joined BSaylor in the Chest workout today but my shoulder is not at its finest at the moment
Sad Day
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Post by troytinsley on Sept 14, 2011 12:44:31 GMT -5
Close Stance Squats:
135x4x10
Stiff Leg Pulls:
135x2x10
With 6" Defecit- 135x2x10
Seated Box Jumps:
24"
36"
40"-miss
GHR:
3x8
Lying orange band(doubled) curl:
3x10
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Post by troytinsley on Sept 18, 2011 19:16:46 GMT -5
Deadlifts with doubled red minis:
145x3
225x2
275x1
295x1
315x1
335x0 (couldnt get lockout)
335x0 (still couldnt get lockout)
Speed Squats:
135x3
225x3
225x3
225x2
225x2
275x2
GHR:
2x10
1x5
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Post by troytinsley on Sept 24, 2011 14:33:54 GMT -5
Wednesday:
Speed Squats (red bands):
135x3
155x3
185x3
205x2
205x2
205x2
225x2
235x2
Leg Press:
Plate(each side)x10
2 Platesx10
3 Platesx10
4 Platesx10
5 Platesx7
Leg Extensions:
135x12
155x10
165x10
165x10
Leg Curls- Gray Bands:
2 setsx3(hold for 15 sec each)
1 for 32 sec
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Post by troytinsley on Sept 24, 2011 14:36:55 GMT -5
Friday
Floor Press w/ 70lb chains:
135x3
145x3
155x3
165x3
165x3
175x3
Incline Dumbell:
45lbs 3x15
Dumbell Press:
25lbs 3x12
Lat Pulls:
80lbs 3x10
ABS
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Post by troytinsley on Sept 25, 2011 18:20:34 GMT -5
Squats w/ 130lb chains:
145x3
195x2
215x1
235x1
255x1
275x1 PR
Speed Deadlifts -Conventional:
135x5
185x2
185x2
225x2
225x2
225x2
225x2
225x2
Reverse Hypers:
Plate- 2x8
Plate and quarter- 1x8
GHR:
set of 10,8,7
Leg Curls:
80x15
100x 12
100x10
ABS
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Post by troytinsley on Sept 27, 2011 15:58:24 GMT -5
Bench:
135x5
185x3
195x3
205x1
225x1
2board:
205x3
215x3
225x1
245x1
Skull crushers:
15lbs each side: 3x15
Tricep extensions:
40x10
60x10
70x8
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Post by troytinsley on Sept 28, 2011 15:45:02 GMT -5
Squats w/ orange bands:
135x3
155x3
185x3
185x3
185x2
185x2
Step ups:
25lb dumbbellsx8 (each leg)
40lbx8
55lbx4
Leg curls:
80lb 3x20
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Post by troytinsley on Oct 2, 2011 16:28:19 GMT -5
Deadlifts:
135x3
225x3
315x3
365x1
405x1
425x1
445x0
435x0
Very wide squats:
135x3
185x3
225x3
255x3
Reverse Hypers:
135x8
225x10
275x4
GHR and leg curls superset:
Set 1- 10 GHR and 100lbs leg curls for 15
Set 2- 2 GHR and 100lbs leg curls for 15
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Post by troytinsley on Oct 4, 2011 16:33:56 GMT -5
Bench w/ 1 board:
135x5
175x3
195x3
205x1
225x1
240x1
Decline:
135x8
185x8
Dumbbell Press:
60x10
65x10
70x8
Tricep extensions with rope:
50x10
60x8
70x6
Lat pull downs:
3x10x100lbs
Abs
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Post by papajohnkicks on Oct 4, 2011 18:28:50 GMT -5
Nice work Troy! I would add one more tricep exercise to your bench day
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