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Post by whitney on Sept 25, 2011 16:44:51 GMT -5
nice work, Coach!
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Post by Justin Mason on Sept 30, 2011 19:25:58 GMT -5
9-30-11
DE lower:
Squats w/ blues:
bar x5
145x3
235x2
325x2
415x2(x4)
Speed pulls w/ dbl mini:
135x1
225x1
275x1(x6)
GHR: 3x10
Reverse hyper: 3x12
Farmers walks
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Post by Justin Mason on Oct 2, 2011 16:41:30 GMT -5
10-2-11
DE upper:
Speed bench w/ swiss bar +100lb chain:
bar x8
95x5
135x3(x8)
Floor extension w/ curl bar: 3x8
Incline tate press: 3x10
Inverted rows on TRX: 3x10
CSR: 3x10
Pulldowns: 3x10
DB shoulder press: 3x15
Face pulls: 3x20
Hammer curls: 2x15
Ab work
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Post by Justin Mason on Oct 3, 2011 19:28:35 GMT -5
10-3-11
ME lower:
Squats w/ camber:
bar x5
155x3
155x2
245x2
335x2
425x1
475x1
515x1
565x1
605x1
655x1
695x1
715x1
745x1
GM's w/ SSB: 3x8
Band leg curl w/ green: 3x15
Calf raises: 2x20
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Post by Justin Mason on Oct 5, 2011 20:09:07 GMT -5
10-5-11
ME bench:
Bench:
bar x8
95x5
135x5
185x3
225x3
+2 board:
275x3
315x3
+shirt:
405x2
455x1
495x1
545x1
595x0
DB press: 85x15,11,6
DB extensions: 3x12
Pulldowns: 3x8
Inverted rows on TRX: 3x8
Straight arm pulldowns: 2x10
DB shrugs: 2x20
Sledge hammer swings: 2x30sec
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Post by Justin Mason on Oct 7, 2011 20:01:16 GMT -5
10-7-11
DE lower:
Squat w/ blues:
bar x8
145x5
235x3
325x2
415x2(x2)
425x2(x3)
Speed pulls w/ dbl mini:
135x1
225x1
275x1(x6)
GHR: 3x15,10,10
Side steps w/ short orange: 50 reps total
Sled work
Calf raises: 2x20
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Post by Justin Mason on Oct 9, 2011 16:48:32 GMT -5
10-9-11
DE upper:
Speed bench w/ minis:
bar x8
95x3
135x3(x8)
WG assisted chins w/ green: 3x10
CSR: 3x8
Inverted rows with TRX: 3x10
Tate press: 3x8
Band pressdown: 3x20
Side raise w/ kb: 50 reps total
Face pulls: 3x15
Hammer curls: 2x15
Ab work
Shoulder rehab work
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Post by Justin Mason on Oct 10, 2011 19:24:00 GMT -5
10-10-11
ME lower:
3" block pulls:
135x8
225x5
315x3
405x1
495x1
555x1
610x0 (felt strain in ab so stopped)
GHR: 50 reps total
Reverse hyper: 2x15
Farmers walks
Ab work
Calf raises: 3x8
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Post by Justin Mason on Oct 12, 2011 19:42:11 GMT -5
10-12-11
Bench w/ 100chain + 3board:
bar x8
95x5
135x3
185x3
225x1
275x1
315x1
325x1
330x1
DB press: 100x8,8,8
Floor ext w/ swiss: 3x10,7,5
Band pressdown: 2x20
DB rows: 3x12
Pulldowns: 3x8
Straight arm pulldown: 2x15
Rear delt work w/ sled
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Post by Justin Mason on Oct 16, 2011 16:45:38 GMT -5
10-16-11
Speed bench w/ minis:
bar x8
95x3
135x3(x8)
JM press: 135x8,8,8
Dips: 3x8
WG assisted chins w/ green: 3x12
CSR: 1x15, 3x8
Face pulls: 2x25
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Post by Justin Mason on Oct 19, 2011 20:09:56 GMT -5
10-19-11
Reverse band press w/ blues:
225x5
315x3
365x1
405x1
455x1
495x0
JM press: 135x5, 185x5, 205x5
Incline tate press: 3x8
WG assisted chins w/ green: 3x15,12,10
Pulldowns: 3x8
Inverted row on TRX: 3x8
Side raises: 3x10, 1x25
Hammer curls: 2x15
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Post by Justin Mason on Oct 21, 2011 19:51:17 GMT -5
10-21-11
SSB squat w/ 150 chain:
bar x8
155x5
245x3
335x2
425x2
515x2(x5)
565x1
Speed pulls w/ dbl mini:
135x1
225x1
300x1(x10)
GHR: 50 reps total
Belt squat work
45's: 2x20
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Post by Justin Mason on Oct 23, 2011 16:16:00 GMT -5
10-23-11
Speed bench w/ minis:
bar x8
95x5
135x3(x3)
185x3(x5)
Floor extensions w/ curl bar: 3x8
Tate press: 3x8
Band pressdown: 2x20
WG assisted chins w/ green: 3x15,12,12
CSR: 3x8
Inverted rows on TRX: 2x10
One arm shoulder press ss w/ side raises: 3x15
Rear delt work w/ sled
Hammer curls: 2x15
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Post by Justin Mason on Oct 24, 2011 19:49:06 GMT -5
10-24-11
speed pulls w/ dbl mini:
135x1
225x1
315x1(x12)
zercher pulls w/ ssb: 3x5
stiff leg deads w/ kb's from bench deficit: 3x8
lying leg curls: 2x25
ab work
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Post by Justin Mason on Oct 26, 2011 19:37:19 GMT -5
10-26-11
floor press w/ swiss:
bar x8
95x5
135x3
185x3
225x1
275x1
295x1
300x1
cg press off 3 board: 225x5, 275x5, 315x5
band pressdowns: 2x25
wg assisted chins w/ green: 3x15,12,10
t-bar rows: 3x15,12,10
chuck pulls: 2x20
shrugs: 2x20
pec deck: 2x20
ab work
shoulder rehab work
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