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Post by ajones on Sept 19, 2011 20:47:43 GMT -5
9/17/11
ME Upper
Warm up:
shoulder rehab done on floor: 4 cycles 10 reps
shoulder horn over bar: 3x20
band work on rotator cuff: 3x20
Incline:
barx10
95x8
135x5
185x2
225x2
245x2
275x2
295x1
300x1
Tight Incline:
185 bar weight, 2 25s hanging from minis, 3x12
EZ bar tri ext w/mini behind back:
25s x4x12
Single arm kb clean/press
25x4x12
Delt machine:
3x15
Front lat pd:
3x12
Seated CSR:
3x12
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Post by ajones on Sept 19, 2011 20:55:31 GMT -5
9/19/11
ME Lower
Warm up:
Rev Hyper: 3x10
GHR: 3x5
Rumble roller
SSB Front Squat:
barx5
165x3
245x2
335x2
add briefs 385x2
425x2
475x1
505x1
565x1
600x1 PR
Wide stance squat with SSB: really worked the hips
barx10
165x8
205x8
245x3x8
GHR:
1x12
add 1 chain 1x12
add 2 chains 2x12
Don't really know what to call this next one. We sat on the GHR pad and rounded over the knee pad with SSB on our back. Really hit erectors.
125x2x15
TRX inverted row:
bodyweightx3x12
Neck harness on sled drag:
4 trips x1 plate
Decline abs:
4x20
Rev Hyper:
3x12
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Post by ajones on Sept 21, 2011 20:03:02 GMT -5
9/21/11
DE Upper
warm up:
shoulder horn over bar
band work on rotator
light tri pd's
speed bench: cambered bar w/ ~ 100 or so chain
barx5
add 1 board 95x3
add 2 board 135x3
185x9x3
tight grip off 3 board w/ same chain weight
barx10
135x5
185x5
225x5
275x5
bradford presses
95x3x12
tricep lockout work w/purple band around bench
3x15-20
lat machine
3x12-15
football bar pd
1x12xall 6 grips
sled work
2 trips for 3 different exercises
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Post by ajones on Sept 26, 2011 19:05:14 GMT -5
9/26/11
ME Lower Deload
Warm up:
reverse hyper 2x15
rumble roller
stretch
3.5" def pull
135x3
225x2
315x1
405x1
455x1
495x1
545x1 PR
455x5
GHR
5x10
Abs
3x10 on GHR
3x10 on decline bench
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Post by ajones on Sept 29, 2011 15:56:31 GMT -5
9/28/11
DE Upper Deload
Warm up:
shoulder horn over bar
indian club style exercises holding db's
shoulder rehab w/rotator work
DB flat bench:
80x3x15-20
Tight grip incline w/kb hanging
30kb x15
+20kb x12
Rocking db ext
45x3x15
Tri pd
3x20-25
CSR
4platesx3x12
Rear delt on pec dec
2plates, 2quartersx3x15
Face pulls
2plates,1 quarterx3x12
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Post by ajones on Oct 1, 2011 18:33:24 GMT -5
9/30/11
DE Lower
Warm up:
rumble roller
band pull aparts
Speed Squat: greens+monster mini
barx3
135x2
225x2
315x2
405x2
455x2
495x6x2
Speed Pulls: doubled mini's
worked up to 275x10x1
Zercher off pin:
135x5
225x3
315x2
405x2
455x1
DL lock-out work:
315x4x6
Shrugs:
4x12
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Post by ajones on Oct 2, 2011 19:29:33 GMT -5
10/2/11
ME Upper
Warm up:
rumble roller
rotator work w/band
indian club style w/db's
Bench:
135x5
225x3
275x3
315x1
add shirt 3 bd 405x3
2 bd 495x3
585x2
switched from my denim to sdp to try it out 585x1
Swiss bar tri ext
135x4x10
EZ bar tri ext behind head
4x10
Rope push down
40x3x20
Front pull down
210x4x10
Face pull w/purple band
3x15
Static abs
4x15
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Post by ajones on Oct 3, 2011 20:13:16 GMT -5
10/3/11
ME Lower
Warm up:
reverse hyper
rumble roller
ballistic stretch
Cambered bar squat:
155x2x5
245x3
add briefs 335x2
425x2
515x2
605x1
655x1
695x1
Chain suspended ssb gm's
155x3
245x3x3
335x3
GHR
4x12
Laying leg curl machine
3x12
Reverse Hyper
3x12
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Post by ajones on Oct 14, 2011 20:28:53 GMT -5
Sorry for the lack of posting for any of you who read this log. School has been nuts.
10/14/11
DE Lower
Warm up:
rumble roller
ballistic stretch
reverse hyper
Speed squat: +~150lbs chain
barx5
155x5
245x3
335x2
add briefs 425x2
475x5x2
565x1
600x1
Zercher off pin w/purple band around neck:
135x8
225x3x8
GHR:
3x12
Chins:
6x5
Reverse Hyper:
2x15
Static Abs
110x3x12
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Post by ajones on Oct 14, 2011 20:29:35 GMT -5
Add ^
laying leg curls
20x2x50
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Post by ajones on Oct 16, 2011 16:41:52 GMT -5
10/16/11
ME Upper
Warm up:
shoulder rehab
indian club
rumble roller
band work
Reverse band bench:
95x5
135x5
add blue band
225x5
315x3
405x3
455x2
475x2 pr
This was the first time I had done this with this much band, felt light off chest, pretty tough at lock out.
3 bd
225x8
335x5
JM Press w/hanging kb's
30/20 kb's x4x10
Incline tate press
35x3x12
Shoulder clean/jerk
15x3x12
Face pulls
150x3x12
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Post by ajones on Oct 19, 2011 20:57:25 GMT -5
10/17/11
ME Lower
Warm up:
Rumble roller
Ballistic stretch
Rev hyper
Front pd 2x10 light
Pin 1 pulls w/short grey band ~220 tension
135x5
225x5
315x5x3
335x3x3
SSB squat to 10" box
205x3x8
Barbell row
225x3x12
Green band leg curls
3x25
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Post by ajones on Oct 19, 2011 21:02:59 GMT -5
10/18/11
Extra
Reverse hyper light
3x10
Belt squat walk
3x3 minutes
Sled drag; front, back, lateral
4 trips each
Neck sled drag:
2plates x3 trips
Preacher curl
3x12
Curl machine
3x12
Reverse hyper heavy
4x10
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Post by ajones on Oct 19, 2011 21:11:22 GMT -5
10/19/11
DE Upper
Warm up
Band work
Rumble roller
Speed bench w/dbl mini
Bar x5
95x2x3
135x2x3
185x9x3
Thanks to Justin mason, kept a dbl mini around my wrists, first time my rotator ain't hurt in a long time.
BB tri ext w/fat chain
95 bar weight 8x6
Db flat bench
80x3x10-12
Kb lat raise
25x3x12
Fb bar pd
1x10x3 grips
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Post by ajones on Oct 21, 2011 22:51:31 GMT -5
10/21/11
DE Lower
Warm up:
rumble roller
ballistic stretch
Speed Squat: SSB w/~150lbs chains
barx2x5
155x5
245x3
add briefs 335x2
425x2
475x2
515x5x2
565x1
605x1
655x1 PR
Speed pull w/dbl mini
135x3
225x3
275x1
300x10x1
GHR
4x10
Laying Leg Curl
100x3x10
45's holding plate
3x12
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