Super Training Gym Forums

April 9, 2012

Hammer incline
275 x 12 x 1
315 x 10 x 2
335 x 6 x 1

April 9, 2012

Hammer incline Press
275 x 12 x 1
315 x 10 x 2
335 x 6 x 1

Weighted dips
90 x 10 x 1
115 x 8 x 2

Machine shoulder presses
200 x 12 x 1
220 x 10 x 1
250 x 10 x 2

Rear delt Mach.
130 x 10 x 3

EZ bar curls
100 x 10 x 2

Concentration curls
35 x 12 x 1
45 x 10 x 2

Standing calf raise
580 x 12 x 2 (toes in)
580 x 12 x 2 (toes out)

April 10, 2012

Walk out squats
405 x 6 x 2
425 x 6 x 1

Low rack pull
405 x 8 x 3

Overhand barbell rows
225 x 6-8 x 3

Facepulls
110 x 12 x 1
130 x 10 x 2

Hammer Rows
120 x 20 x 3

April 14, 2012

Leg extensions
260 x 12 x 3

Cambered bar box squats w/ double black onyx bands (high box w/ blue mat)
150 x 6
240 x 2
330 x 2
420 x 2 x 4 add new ace briefs
470 x 2
490 x 2
510 x 2
530 x 2
560 x 1
600 x 1
620 x 1

GHR's
Black bands x 12 x 3

Standing calf raise
90 x 20 x 4

April 17, 2012

Conventional Deadlifts
405 x 10 x 1
455 x 8 x 1
495 x 8 x 1

Walkout Squats w/ multi purpose bar
315 x 3 x 8

Facepulls
120 x 12 x 1
130 x 8 x 2

Underhand Bent-over Rows
225 x 8 x 3

April 19, 2012

Bench Press w/ Q Bar
245 x 6
255 x 4
275 x 2
315 x 3 3 board (add double ply rage x)
345 x 3 2 board
365 x 2 2 board
405 x 2 2 board
405 x 1 1 board
435 x 1 1 board
245 x 6

Side laterals
35 x 8 x 3

Bent laterals
45 x 10 x 3

Tricep kickbacks
45 x 12 x 2

Overhead Dumbell exts
25 x 12 x 2

April 21, 2012

Leg exts
260 x 12 x 3

Box squats w/ wolf bar and chains (low box w/ 2 mats and 1 board)
425 x 2 add Metal Ace Briefs
425 + 100 lbs chains x 2
425 + 140 lbs chains x 2
425 + 180 lbs chains x 2
425 + 220 lbs chains x 2
425 + 260 lbs chains x 2
425 + 300 lbs chains x 2
475 + 300 lbs chains x 2
535 + 300 lbs chains x 1
555 + 300 lbs chains x 1

Sumo Deadlifts w/ black mini
Band tension
405 x 3 add metal ace briefs
495 x 1
585 x 1
585 x 1 removed band tension
635 x 1 add suit (weight moved very slow)

GHR's
Blue bands x 10 x 3

April 21, 2012

Leg exts
260 x 12 x 3

Box squats w/ wolf bar and chains (low box w/ 2 mats and 1 board)
425 x 2 add Metal Ace Briefs
425 + 100 lbs chains x 2
425 + 140 lbs chains x 2
425 + 180 lbs chains x 2
425 + 220 lbs chains x 2
425 + 260 lbs chains x 2
425 + 300 lbs chains x 2
475 + 300 lbs chains x 2
535 + 300 lbs chains x 1
555 + 300 lbs chains x 1

Sumo Deadlifts w/ black mini
Band tension
405 x 3 add metal ace briefs
495 x 1
585 x 1
585 x 1 removed band tension
635 x 1 add suit (weight moved very slow)

GHR's
Blue bands x 10 x 3

April 23, 2012

Hammer incline press
315 x 6-8 x 3 (tricep still a little messed up on right arm)

Cable crossovers
30 x 12-14 x 2
35 x 12 x 1
40 x 10 x 1

Cable side laterals
15 x 12 x 3
35 x 10 x 1

Rear delt machine
100 x 12 x 3

Cable concentration curls
25 x 12 x 3

Hammer curls
40 x 10 x 2

Standing calf raise
580 x 12 x 3

April 25, 2012 (wednesday morning session)

Conventional deadlifts
405 x 3 x 8 w/ 40 lbs chains

Facepulls
100 x 10 x 1
120 x 8 x 2

Hammer rows
260 x 8 x 1
210 x 10 x 2

GHR'S
Black band x 10 x 3

*careful not to further damage right tricep/bicep

April 27, 2012

Walk out safety bar squats
335 x 2 x 10

Pull throughs
Thick black band x 10 x 3

Leg extensions
260 x 12 x 3

Standing calf raise
90 x 20 x 3

April 29, 2012

Bench Press (dynamic)
135 x 6 x 1 w/ 80 lbs chains
135 x 4 x 1 w/ 120 lbs chains
165 x 4 x 2 w/ 120 lbs chains
185 x 3 x 6 w/ 120 lbs chains
225 x 12 x 1

Dumbell Flyes
45 x 12 x 3

Side laterals
35 x 10 x 3

Bent laterals
35 x 10 x 1
40 x 10 x 2

Cable Pushdowns
80 x 12 x 1
90 x 10-12 x 2

Lying tricep roll exts.
25 x 12 x 3

May 1, 2012

Squats
415 x 2
415 x 2 add briefs
505 x 2
555 x 1
595 x 1 add suit straps down
645 x 1 add suit straps up
685 x 1

*suit WAY too tight on legs

Conventional deadlifts
325 x 2 x 8 w/ 200 lbs chains
375 x 2 x 2 " " "

Facepulls
110 x 12 x 1
130 x 8 x 2

Dumbell rows
80 x 10 x 3

GHRs
Bodywieght x 10 x 3

May 3, 2012

Bench Press w/ iron wolf bar
250 x 2
280 x 2
320 x 2 w/ 3 board add 2 ply shirt
370 x 2 w/ 2 board
410 x 1 w/ 2 board (missed at top)
440 x 1 w/ 2 board
440 x 1 w/ 2 board
460 x 1 w/ 2 board
380 x 6 w/ 3 board

Concentration Curls
45 x 10 x 2

Hammer Curls
45 x 10 x 1
55 x 10 x 1

May 8, 2012

Cambered bar w/ loose mini black bands
335 x 3 x 8

Q-Bar Sumo Deadlifts on 1 may deficit
405 x 10 x 3

Barbell rows
225 x 6 x 3

Lat pulldowns
120 x 10 x 3

May 10, 2012

Bench press w/ double ply shirt
320 x 1 off 3 board
370 x 1 off 2 board
400 x 1 off 1 board
410 x 1 off 1 board
430 x 1 off 1 board

Cable rope pulldowns
90 x 6-8 x 3

May 12 , 2012

Squats
505 x 2 w/ ace briefs
555 x 2
615 x 1 w/ ace briefs and suit (left knee buckles)
665 x miss
615 x 1 w/ power pants and ace suit (removed ace briefs)
635 x 1
665 x 1 opener
685 x 1

Deadlifts
455 x 2 w/ briefs
495 x 2 w/ briefs
545 x 2 w/ suit and briefs
605 x 2
635 x 1

Leg exts
260 x 12 x 3

GHRs
Black mini band x 12 x 3

May 14, 2012

Speed Bench Press
135 x 2 x 10 w/ double red mini bands
185 x 2 x 2 " "

Dumbell flyes
50 x 12 x 3
Superset w/
Side laterals (strict)
25 x 12 x 3

Shoulder presses
45 x 10 x 3

Concentration curls
35 x 12 x 1
40 x 10 x 1
Superset w/
Hammer curls
35 x 12 x 1
40 x 10 x 1

May 15, 2012

Reverse band squats (black minis)
415 x 6 x 1
465 x 6 x 2

Sumo deadlifts (focus on form)
315 x 6-7 x 2
365 x 6-7 x 1

Face pulls
90 x 12 x 1
100 x 12 x 2

Kettlebell rows
70 lbs x 12 x 3

GHR's (pad on knees)
Black minis x 10 x 3

May 17, 2012

Bench press
275 x 4
315 x 2 w/ carpet
365 x 2 off 3 board
365 x 1 off 2 board
405 x dump off 1 board
405 x 1 off 1 board
405 x 1 x 1
405 x dump
385 x 1 partial

Tricep work