438 replies to this topic

[politicalmuscle]

June 8, 2011

Deficit conventional deadlifts (1 inch)
405 x 4 x 4 add belt
505 x 2 x 3 (felt neck strain until pain) - stopped
225 x 20 x 1

Rope facepulls (black handles)
100 x 12 x 1
110 x 10 x 2

Barbell rows
225 x 8 x 3

Lying band leg curls (band on soles of feet)
Red mini x 12 x 1
Red mini + yellow monster mini x 12 x 3

[politicalmuscle]

June 8, 2011

Reverse band bench
315 x 2 x 1
345 x 2 x 1
365 x 1 x 1
385 x 1 x 1
405 x 1 x 1

Dumbbell shoulder presses
55 x 12 x 1
65 x 10 x 2

Side laterals
35 x 10 x 3

Dumbbell kickbacks
55 x 12 x 1
65 x 10 x 2

Cable pushdowns
100 x 10 x 1
110 x 8 x 2

[politicalmuscle]

Box squats with low box and red foam
335 x 2 x 1
335 x 2 x 1 w/ 5 chains each side
385 x 2 x 1
425 x 2 x 8
475 x 1 x 1
515 x 1 x 1

Zercher squats from 31 pin
315 x 10 x 3 (standing on two mats)

Leg Exts. (reverse hyper)
60 x 12 x 1
100 x 6 x 3

Kettle bell swings
40 kgs x 20 x 3

Standing calf raise
185 x 15 x 3

[politicalmuscle]

June 13, 2011

Chest and bicep accessory work at Capitol Athletic Clun

June 15, 2011

High Rep Work

Sumo deadlifts
405 x 10 x 1
505 x 8-10 x 2 add belt
*focused on tucking hips and squeezing glutes at every rep

Facepulls (knees against seat)
90 x 8-10 x 3
100 x 8 x 1

Lat Pulls
120 x 10 x 1
140 x 8 x 2

Stiff legged deadlifts
315 x 8 x 3

Completed session in less than 40 mins...high pace inc. warmup

[politicalmuscle]

June 16, 2011

Board bench press
275 x 2 x 1
315 x 2 x 1 add 2 board
335 x 2 x 1
365 x 1 x 1
385 x 1 x 1
405 x miss x 1
225 x 2 x 4 focus on form

Standing dumbbell presses
65 x 8-10 x 3

Side laterals
35 x 10 x 3

Cable Pushdowns
80 x 15 x 1
100 x 10 x 2

Lying kettle bell exts
20kgs x 12 x 1
24kgs x 8 x 2

[politicalmuscle]

July 18, 2011

Trained legs at Vegas hotel gym (Inc. Smith machine squats - 405-415 for a few sets)
Make due with what you have

[politicalmuscle]

June 22, 2011

Conventional Deadlifts
315 x 2 x 1
315 x 2 x 1 add 2 chains
315 x 2 x 1 add 4 chains
315 x 2 x 1 add 6 chains
365 x 2 x 1 " "
405 x 2 x 6 " "
455 x 2 x 2 " "
*no belt

Facepulls
120 x 8-10 x 3

Straightbar high pulley rows
120 x 10 x 1
140 x 8 x 2

GHR's
Red mini x 12 x 1
Red mini + black monster minis x 10 x 1
Red mini + 2 black monster minis x 8 x 1

[politicalmuscle]

June 23, 2011

Bench press
245 x 6 x 1
275 x 2 x 1 add slingshot
315 x 2 x 1
335 x 2 x 4

Pec Deck
140 x 12 x 1
160 x 10 x 1
180 x 8 x 1

Hammer shoulder press
225 x 6-8 x 3

Mach. Side laterals
120 x 6 x 1
100 x 8 x 2

V-bar Cable Pushdowns
170 x 12 x 3

Dumbell kickbacks
65 x 10 x 2

[politicalmuscle]

June 25, 2011

Cambered bar box squats w/ green band
320 x 2 x 1
410 x 2 x 4 add briefs
460 x 2 x 2
500 x 2 x 2
520 x 1 x 1
550 x 1 x 1

Sissy squats
45 x 12 x 3

Reverse Sled
225 x 2 x 3 (1 rep = 1 short course both ways)

Kettlebell Swings
40 kgs x 15 x 3

Standing Calf Raise
240 x 15 x 1
290 x 10 x 2

[politicalmuscle]

June 27, 2011

Speed bench with bands and Q bar
185 x 2 x 4 w/ black minis
155 x 2 x 4
185 x 2 x 4
225 x 2 x 2 (slower; heavier)

Incline dumbbell flyes
70 x 12 x 3

Close grip bench press
135 x 12 x 1
185 x 6-10 x 2

Concentration curls
40 x 10-12 x 2
45 x 8-10 x 1

Straight bar curls
95 x 6-8 x 2

[politicalmuscle]

June 29, 2011

Sumo deadlifts
405 x 10 x 1 add belt (used iron wolf bar)
495 x 8 x 1
545 x 6 x 1
585 x 2 x 2 (felt really heavy)

Neutral grip lat pulls
160 x 8 x 3

Dumbbell rows
100 x 8 x 3

GHRs
Black min x 12 x 3

[politicalmuscle]

June 30, 2011

Bench press w/ iron wolf bar
230 x 8 x 1
250 x 6 x 1
280 x 2 x 1
300 x 2 x 1
320 x 1 x 1
330 x 1 x 1
340 x miss x 1
225 x 10 x 3

Standing military press
135 x 8 x 1
155 x 6 x 2

Side laterals
35 x 10 x 1
40 x 10 x 2

Dumbbell kickbacks
60 x 10-12 x 3

Cable Pushdowns
100 x 10 x 1
120 x 6-8 x 2

Kettlebell overhead exts.
16kgs x 10-12 x 1
22kgs x 8-10 x 2

[politicalmuscle]

July 1, 2011

Box squats with iron wolf bar and blue band with tensors

245 x 2 x 2
335 x 2 x 2 add belt
425 x 2 x 1 add briefs
425 x 2 x 2 add two chains each side
425 x 2 x 6 add three chains each side
475 x 1 x 1 "
515 x 1 x 1 "

Sissy squats
45 x 12 x 3

Kettlebell swings
32 kgs x 15 x 3

Sled (rotate)
180 x 1 x 4

Standing calf raise
185 x 15 x 3

[politicalmuscle]

Happy Independence Day

@commercial gym

Hammer bench press
315 x 9-11 x 3

Pec deck
160 x 12 x 1
180 x 8 x 2

Weighted Dips
90 x 6-8 x 3

EZ bar curls
100 x 6-7 x 2

Cable concentration curls

[politicalmuscle]

July 6, 2011

Speed deadlifts
405 x 2 x 1
405 x 2 x 4 w/ yellow band tension
405 x 2 x 4 w/ yellow and orange tension
405 x 2 x 4 w/ same band tension plus 4 chains

Neutral grip lat pulls
160 x 10 x 1
180 x 6 x 1
170 x 8 x 1

Undergrip lat pulls (high pulley rows)
160 x 6 x 1
140 x 8 x 2

Stiff legged deadlifts (standing on foam)
225 x 10 x 3

[politicalmuscle]

July 7, 2011

Reverse band bench press w/ green band
315 x 4 x 1
365 x 2 x 1
385 x 1 x 1
405 x 1 x 1
425 x 2 x 1 add slingshot
465 x 1 x 1
485 x miss x 1 no lockout

Standing Military press
135 x 10 x 1
145 x 8 x 1
165 x 6 x 1

Side laterals
30 x 10 x 1
45 x 8 x 2

Cable Pushdowns
80 x 15 x 1
100 x 10 x 1
110 x 8 x 1

Dumbbell kickbacks
55 x 10 x 2

Kettlebell overhead exts.
20kgs x 10 x 2

[politicalmuscle]

July 9, 2011

Box squats w/ iron wolf bar
425 x 2 x 1
425 x 2 x 1 add briefs
425 x 2 x 1 w/ 2 chains each side
425 x 2 x 1 w/ 4 chains each side
475 x 2 x 4 w/ 4 chains each side
515 x 2 x 4 w/ " "
545 x 1 x 1 w/ " "
565 x 1 x 1 w/ " "

Sissy squats
45 x 12 x 3

Kettlebell swings
32 kgs x 20 x 3

Standing calf raise
230 x 15 x 3

Standing calf raises

[politicalmuscle]

Since the website has been down, I haven't been able to enter my log. I need to go back and update the last two weeks I missed. Since that could take awhile, I figured I would start with the present...squat day

July 30, 2011

Camberred Bar Box Squats (red mat on low box)
330 x 2 x 1 w/ 3 chains each side (one chain equals 20 lbs)
420 x 2 x 1 "
470 x 2 x 6 "
510 x 2 x 2 "
560 x 1 x 1 " (successful attempt even with Trestons "spotting antics")

Sissy Squats
45 x 12 x 3

Kettlebell swings
32 kgs x 15 x 3

Band Crunches
Black minis x 15 x 2

Side crunches
100 x 12 x 2

Standing calf raise
230 x 15 x 3

[politicalmuscle]

After a heavy pull last Tuesday, I needed to take it easy today and do some rep work. Skipped my speed bench day to give my shoulder and neck a break. Did one of my old school style and morning training session.

August 2, 2011

Conventional Deadlifts (no belt)
405 x 10 x 3

T-Bar Rows (narrow grip)
135 x 6 x 3

Lat Pulls
140 x 8 x 3

GHR's
Black monster mini and red mini x 6-8 x 3 (good top end tension)

Concentration Curls
55 x 10 x 2

Hammer Curls
65 x 8 x 2

[politicalmuscle]

August 4, 2011

Bench Press
315 x 3 x 1 off 3 board
345 x 2 x 1 " "
365 x 1 x 2 " "
385 x 1 x 1 " " add sling shot for arm placement
315 x 4 x 1 " "
315 x 3 x 1 " "

Incline flyes
70 x 12 x 3

Side laterals
35 x 10 x 3

Bent laterals
35 x 12 x 1
40 x 10 x 3

Cable Pushdowns
80 x 12 x 1
100 x 12 x 2