Cody's training log
Unstable bar bench- monster minis doubled up on each side with a 45 and 25 pound dumbell hanging on each side for 10 sets set 5 reps
Dumbell shoulder press 60x5; 80x5; 100x5 light night
Military press 135x5; 225x5; 315x5 light night
Front dumbell raises 25x5; 35x5; 45x5
Rear delt dumbell flys 25x5; 35x5; 45x5
Rear delt machine flyes 130x5; 170x5; 230x5
All sets were nice and light and easy tonight as im having a lot of shoulder discomfort cause heavy deadlifts keep pulling my shoulders out of alingment and my deep tissue therapist keeps realigning them every week. Also my joints are real dry and im still feeling elbow pain from sundays heavy bench day. Next workout is friday. Last heavy deadlift before the meet feb 26th
Today kinda sucked. My pull is way off cause I started to get a cold yesterday and I can definatlly feel it affecting my strength already.
Warmed up with 135x10
640x0 missed it bad when I smoked it two weeks ago. Oh well it was the last heavy pull before the meet and I know my opener know. 575. Onward to sundays heavy bench. Shooting ffor 585 off a 1 board.
Warmed up real good. Did some light shoulder work and stretched the back out good to help with my arch.
135x10 for 2 sets
230x5 for 2 sets
Then I shirted up with my single ply phenom and went 500x1
550x1 off a two board
550x1 off a one board
Last set was was 585x2 off a one board and it came up real easy and smooth. Now I have my deload week and week off then its meet time.
Dumbell shoulder press 25x5
Front delt raises
25x6 for 3 sets
Rear delt flys
25x6 for 3 sets
Military barbell press
Machine rear delt flys
130x6 for 3 sets
Everything was super light tonight but I did it in a way that I was still able to get the blood flowing real good to the target muscle groups. Next workout is fri for squat openers.
Warmed up good with just the bar and 135 for 8-10 reps
230x5 to depth
325x5 to depth
415x5 to depth
465x5 to depth
500x5 to depth.
After that I did some hack squats up to four plates for sets of 8 then did three sets of leg extentions ending at 190lbs for sets of 8. Im already more sore from this little workout then I was the day after my meet last week.
Bench I did normal warmup and then 2 sets 3 reps with 325
Bench 2 sets 3 reps with 350
Speed bench: 300lbs 6 sets 4reps
Dead bench starting from 1/2 inch off my chest: 315 6 sets 1 rep with 60 sec rest in between sets
Dumbell fly: 35lb 3 sets 12 reps
Front raises: 40lb 3sets 10 reps
Fat bar curls: 120lbs. 5 sets 5 reps
Ab bridge 2 sets of 1min
Left and right side ab bridge 1 set each side of 1 min
Those ab bridges kicked my ass bad. I haven't shook that bad in a long long time. I though my core was stronger then that. Oh well its only gonne get better from here. Well see how tomorrow goes josh wants me to do ME squats again and I just did them fri.
Explosive squats that wernt very explosive.
6 sets of 3 reps with 430lbs with 1 min rest between sets
360lbs for 2 sets 3 reps
One leg deadlifts with a 45lb dumbell
2 sets 6reps per leg
125 lbs for 4 sets 8 reps
Side bends with a 70lb dumbell
2 sets 8 reps per side
Plate twists with a 25lb plate
2 sets of 10 reps.
My legs were still sore from last fridays squat workout so today thoughly kicked my ass. It didn't help my squat belt was still adjusted for when I had my gear on and it was loose around my midsection. My lower back is really sore because of this mistake. Lesson learned
200lbs for 1set of 3 after warmups
Overhead press with 1 min rest between sets
155 for 6sets of 3
Close grip bench against monster minis
Maxed out and got 280 for 1 with the monster minis doubled up on each side
Bent over flys
30lbs for 3sets of 10 reps
165lb 5 sets 5 reps
Leg raises (knees to chest)
3 sets 12 reps
Leg raises (straight up)
2 sets 10 reps.
Jm presses are deffinatly a weird feeling and so are standing overhead presses. Fri is deadlift night and well see how bad he kicks my ass.
Explosive front squats
225x5 for 3 sets
Dropped it down to 440 for speed deadlifts
6sets 4 reps 1 min rest between sets
Deficit deadlits off a 4 inch platform
360 for 2 sets 5 reps
230lbs 2 sets 8 reps
Barbell hip thrusts
140lbs 3 sets 5 reps
315lbs 3sets 15 reps
Spread eagle sit ups
3 sets 8 reps
The sit ups sucked ass cause my abs cramped up so freaking bad lol. Excited to see what josh has in store for me next week.
Bench: bar for 2 sets 20 reps
140 2 sets 8 reps
230 2 sets 5 reps
320 2 Sets 3 reps
355 2 sets 3 reps
Speed bench with 1 min rest in between sets
300lbs 8sets 4 reps. I ended up getting 6 sets 4 reps then 1 set 3 reps then 1 set 1 rep. These really kicked my ass and I had never had my triceps give out on me on bench usualluy its my chest that gives out first.
Dead bench starting 1/2 inch off my chest with 1 min rest between sets
320 6sets 1 rep but I ended up doing 7 sets cause I missed 1 set and I was determined to get all 6 reps.
35lb dumbell for 3 sets 15 reps
15lb dumbells 3 sets 10 reps
Fat bar curls
125lbs 5 sets 5 reps
Ab bridge 2 sets to the front for 1 minute a piece
Ab bridge to the left and right side 1 set for 1 minute a side.
Those shoulder box things were tough as shit even though I was only using a 15lb dumbell. New exercises to shock the system I guess but I think they were mainly just to kick my ass cause my shoulders were fried halfway through each set but I never stopped and I got all sets and reps.
500x2 then I had to stop and wrap up to get my third rep cause my knees were hurting so bad
Explosive squats with a 1min rest between sets
430lbs for 8sets of 3 reps these killed me big time
Olympic pause squats
365lbs for 2sets 4 reps
One leg deadlifts with a dumbell
45lb for 2 sets 7 reps
Leg curls 8sets 4 reps
4 sets 90lb
2 sets 100lbs
2 sets 110lbs
Side bends 70lb dumbell 2 sets 8 reps each side
Plate twists 25lb plate 2 sets 10 reps
Most of my sets were pretty easy today minus the horrible knee pain I had while squatting. Also on my last set of the 430 explosive squats I had to rest longer then a minute cause I just couldn't take it. Those squats were really kicking my ass. Tonight I got shoulder and tricep work so well see how bad this kicks my ass.
Warm up set with the bar 20 reps
100lbs for 10 reps
140lbs for 8 reps
205lbs for 3 reps and I almost fell on my ass on the first rep cause I have a weak core and bad balance with overhead press.
Standing overhead press with 1 min rest between sets
155lbs for 8sets of 4 reps.
Close grip bench against doubled up monster minis
Warm up with just the bar and bands for 2 sets 10 reps
135lb bar weight plus bands 2 sets 5 reps
245lb bar weight plus bands for 3 sets 3 reps
Bent over dumbell flyes
30lb dumbell for 3 sets 12 reps
100lbs for 2 sets 10 reps
140lbs 1 set 5 reps
170lbs for 5 sets 5 reps
Leg raises knee to chest
3 sets of 15 reps
Leg raises straight up
2 sets of 10 reps
Aside from almost busting my ass with the overhead press im begining to not like wed workouts cause there not very hard or demanding of me. But I know going balls to the wall with bench squat and deads you need kind of a down day. Deadlifts on fri.
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