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Post by ajones on Oct 26, 2011 21:52:21 GMT -5
10/24/11
DE Lower
Warm up:
rev hyper
rumble roller
ghr
ballistic stretch
Speed Pulls w/dbl mini
135x5
225x5
add briefs 315x12x1
Zercher's w/SSB horrible idea
165x5x6
KB stiff leg deadlift on bench
50'sx3x12
Barbell Row
225x4x8
Abs
multiple sets x12-20
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Post by ajones on Oct 26, 2011 21:54:15 GMT -5
10/26/11
Deload Upper
C-grip bench
95x10
135x5
185x5
225x5
275x3
315x6 PR
225x20
JM press w/dbl mini
115x6x8
KB lat raise
30'sx3x12
Triangle pd
3x12
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Post by papajohnkicks on Oct 27, 2011 15:52:41 GMT -5
Good work Hoss!!!
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Post by ajones on Oct 28, 2011 20:34:47 GMT -5
10/28/11
DE Lower?
Warm up:
rumble roller
ballistic stretch
front pd 200x3x10
Free Squat to chain set 3" high
155x5
245x5
add briefs 335x1
425x1
475x1
505x1
605x1
suit bottoms 695x1
785x1
875x1 PR
CSR
4 plates x4x10
Laying leg curl
40x2x25
Leg ext
4x15
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Post by ajones on Nov 3, 2011 20:17:34 GMT -5
10/30/11
ME Upper
typical warm up
Bench w/~80lb chain
95x8
135x5
185x5
225x3
245x3
275x1
315x1 40lb PR
JM Press
135x5
185x5
225x5
245x3
275x3
315x2
DB extensions w/Tri pd superset
50x4x12 60x4x20
KB front raise
25x3x12
Abs 4x20
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Post by ajones on Nov 3, 2011 20:19:53 GMT -5
10/31/11
ME Lower
typical warm up
Deadlift w/purple band
135x3
225x3
315x1
add briefs 405x1
455x1
495x1
545x1
585x1 100lb PR
DL lockout work
405x3x8
Honestly can't remember what I did after that!
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Post by ajones on Nov 3, 2011 20:22:30 GMT -5
11/2/11
DE Upper
typical warm up
Speed bench, swiss bar w/~100 chain+choked mini
95x3
135x3
155x9x3
Pin Press
135x5
225x5
275x5
315x5
345x5
DB bench
90x3x10-12
DB row
90x3x12
Front pd w/fat grip
180x3x12
Abs 4x20
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Post by ajones on Nov 3, 2011 20:24:49 GMT -5
11/3/11
Extra: I feel my pecs and lats are a weakness so I plan on doing an extra day for these muslces.
FB bar pd
210x1x10 on all 6 grips
Face pulls
4x10
Hammer machine
plate+quarter+dbl mini on each side
4x12
Hammer curls
4x12
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