46 replies to this topic

[Justin Randal]

Did some light squats and pulls last night..

Stretch x 10 min

Squat- Legs fully colapsed (Ass to da flo!)
bar x 10
145 x 10
235 x 10
325 x 10
415 x 3 x 5 (Pause first and last rep each set)

Reverse band deads Bands take at least 90 out of the bottom
315 x 3 x 3
405 x 5 x 2

Squatmornings with GCB
265 x 4 x 3

Banded hamstring curls
4 x 15

out!!

[Justin Randal]

Got in a lil speed pressin yesterday before heading to my daughter's school concert (Only had 45 min).

Warm up with light front db raises

Bench against bands and chains
bar x 10
added mini bands
bar x 5
added 90lb chains
bar x 5
135 x 2 x 3
185 x 8 x 3 (1-2 min in rest between sets)
vid- http://www.youtube.c...h?v=0TTF_aup5Ds

Banded Tricep extensions
3 x 50-60ish

Banded Flies
3 x 15

Out

[Justin Randal]

Had a fair bench session yesterday and hit a rack pull pr tonight!! Here's how both workouts went.

11-14-11

Stretch shoulders x 10 min

Bench press
Bar x 15
135 x 10
225 x 8
315 x 2
405 x 1
455 x 1
500 x 1 First 500lb attempt post pec tear. After watching vid it looks questionable. Either way it doesn't really matter as it's just a stepping stone.
vid- http://www.youtube.c...h?v=p2whRv3k6Ak

rolling tricep extensions
3 x 15

face pulls
3 x 12

Done!



11-15-11

squat the bar
2 x 15

rack pulls from knees
225 x 2 x 2
315 x 2
405 x 2
495 x 2
585 x 1
675 x 1
725 x 1 Went up easy!! (Old pr)
765 x 1 PR!!
vid- http://www.youtube.c...h?v=EEujV7QNDSA

Glute ham raise
3 x 20

Pulldowns
3 x 12

All in all a good couple sessions. Going to spend the next few weeks attacking my press lockout as that seems to be my sticking point at the moment. Need to squat heavy soon..

Looking forward to the next week with my family at Didney Lan!! Yup you heard me right, I'm goin to DIDNEY LAN Sucka's!!!! Will be back next monday. See you in a week..

[Justin Randal]

[indent]Got in some work at the local 24hr fatness up the street from the park here in Anaheim. Hit a good press workout and followed it with some good ole BB style work!!

Incline press
Bar x 2 x 15
135 x 10
225 x 10
275 x 5
315 x 5 x 5
356 x 5

Front db raises
25's x 10
45's x 10
55's x 10
65's x 10

Pec deck
worked up to the stack x 2 x 12

Machine side delt raises
worked up to the stack x 2 x 12

Incline cable flies
3 x 15

Abs x 4 x 20[/indent]

[Justin Randal]

Got in a quick press work out last night as I am laying off lower body work til tonight.

Stretch/warm up x 10 min

Flat bench
bar x 10
135 x 10
225 x 8
315 x 5
365 x 5
Added sling shot
405 x 5
455 x 5
495 x 3 (Felt unstable so I racked it)
Ditched sling shot
405 x 3 (Pec gave a sharp sting on the third rep so I racked it)

Flat DB press
85 x 10
115 x 4 (Same pec sting so I called it on pressing movements)

Banded tricep extensions
3 x 10

Face pulls
2 x 10

OUT!!

[Justin Randal]

Had a great time training with Ed (Mcbeast) and the ladies of locals on thanksgiving. Got in some good pulling and accessory work, though I likely should have kept the pulls a little lighter. I tend to wait 2 weeks between heavy pulls and do lighter speed work on the weeks in between as I have seen solid progress this way. I've also found that moderate (65-85%ish) range repitition to failure can take closer to 3 weeks to recover from so you won't see me do it often.. Here's how the day went.

Light squats to warm up
155 x 2 x 10

3" deficit pulls against doubled mini bands
155 x 2 x 5
245 x 2
335 x 2
425 x 2

Demils against doulbed mini's
155 x 2 x 20
155 x 1 x 12

Banded GHR's
2 x 12
1 x 10 + 9ish without band

Vid-http://www.youtube.c...h?v=nVpFcQ9rizk


Got in some back and bi work Saturday

Seated row up to the stack
2 x 10

Low row
3 x 12

Hammer row
3 x 12

Hammer curls x 5 sets

Bicep burnout (decending set) x 2

Being weak is a choice.. GET STRONG!!! IIII--------IIII

[Justin Randal]

Back, tri's and abs

Reverse cable fly sled drags
5 x 200 feet

Tricep push downs
4 x 12

Banded rows
3 x 15
2 x decending sets

Banded rolling tricep extensions
4 x 12

Banded crunches
4 x 20

Banded tricep extensions
3 x 50ish

Weighted Planks
x 2 decending sets with 3x 35# sandbags and a 25 kilo plate.

Turkish get up with a person x 1!!!
http://www.youtube.c...h?v=41RqMsL7zy4