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Old 05-17-2013, 07:43 PM   #31
BendtheBar
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Make it look easy.
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Old 05-18-2013, 09:16 AM   #32
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Friday 5/17/13 Speed Bench(WK 1)

Speed Bench vs. Mini's
45x5, 2 sets added mini's
95x3, 9 sets(3 grips- comp, POR, thumb length from smooth)

JM Press
65x8
85x8
105x8
Machine Dips
120x12
135x12
150x12
One-Arm Reverse-Grip Pushdowns
30x15
40x15
50x8
each arm

Ez-Bar Preacher Curls
50x3x12
Hammer Curls
25x12
30x12
35x12
One-Arm Machine Curls
30x15
40x15
50x8
each arm

Forearms/Grip work

(That was it, speed bench felt really fast tonight and arms had a good pump.)
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Old 05-19-2013, 12:24 PM   #33
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Quote:
Originally Posted by muscle_g View Post
(That was it, speed bench felt really fast tonight and arms had a good pump.)
Arms must be growing like weeds with all that hammering.
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Old 05-20-2013, 09:34 PM   #34
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Arms are between 17-17.5in



Monday 5/20/13 SQ/DL(WK 1)

Squats
45x5, 3 sets
135x5
185x5
225x5
275x5 added Belt
295x5
315x5
335x3
355x2 wraps didn't have my squat shoes and my feet didnot feel stable in my 5 finger toe shoes

Deadlifts- hook grip
135x3
225x1
315x1
405x1 Briefs, Belt
425x2, 4 sets(2 sets sumo, 2 sets conv) T-Rex suit/straps up

Glute-Ham Raises
3x various reps
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
each leg
Adducter/Abducter Machine
100x20
110x20
both ways

Calves
Abs

(That was it, everything felt strong tonight. Conventional stance felt alot better then the sumo did.)
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Old 05-22-2013, 09:09 PM   #35
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Wednesday 5/22/13 Bench(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15
Pec-Dec Flyes: 45x2x15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
285x1
305x1
365x3, 2 Board from here, added DD shirt
405x3
425x3
445x3, this may be a 2 board PR triple, not sure?

Close-Grip BP(thumb-length from smooth)
225x5
235x5
Low-Incline DB Press
60x10
70x10
80x10
Pec-Dec Flyes
45x15
60x15
75x15

Machine Side Raises(plate loaded)
15x12
20x12
25x12
Standing DB Shoulder Press
40x10
50x8
60x5
Cable Rotations
10x2x15(both Int. & Ext.)

(That was it. Bench felt pretty strong today, but I can tell I need to get my conditioning back up for my geared work.)
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Training log
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Old 05-23-2013, 06:10 AM   #36
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damn conditioning......the words we all fear but must do
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Old 05-23-2013, 07:38 PM   #37
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Killing those benches. Stay strong.
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Old 05-23-2013, 08:32 PM   #38
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Thanks guys


Thursday 5/23/13 Back(WK 1)

Wide-Grip Pulldowns
130x12
150x12
170x12
190x8
Seated Rows
100x12
125x12
150x12
175x8
Hammer High Rows
80x12
90x12
100x12
One-Arm DB Rows
70x12
90x10
110x8
each arm

BB Shrugs
135x12
225x12
275x10
315x10
Rear Delts on Pec-Dec
100x12
110x12
120x12
4-Way Neck Machine
20x2x15(front)
30x2x15(sides)
40x2x15(back)

Abs

(That was it. Everything is feeling good.)
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Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 05-25-2013, 08:00 PM   #39
muscle_g
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Saturday 5/25/13 Speed Bench(WK 1)

Speed Bench vs. Mini's & 50lbs of Chains
45x10, 3 sets
45x5, 2 sets added Minis here
45x5x5 added chains here
105x3, 9 sets(chains & minis) 3 grips(comp, POR, Thumb-length from smooth)

BB Curls
45x12
55x12
65x12
75x12
One-Arm Hammer Curls
20x12
25x12
30x12
35x10
each arm

Lying DB Skullcrushers
25x12
30x12
35x12
40x12
One-Arm Rope Pushdowns
30x12
40x12
50x12
60x10 each arm

Forearms/Grip

(That was it. Elbows tendons were hurting a little on tricep work today, gonna have to go a little lighter on them for a few weeks or so.)
__________________
Train Hardcore!!!!

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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 05-27-2013, 10:23 AM   #40
BendtheBar
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Join Date: Jul 2009
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Fav Exercise: Deadlift
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Reputation: 2583729
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Keep up the good work.
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