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Old 01-29-2011, 09:07 PM   #141
BendtheBar
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Welcome back man. Hope the training is going well.
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Old 01-29-2011, 09:41 PM   #142
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Quote:
Originally Posted by BendtheBar View Post
Welcome back man. Hope the training is going well.
Thanks. It's going pretty good. I'm sick today so I didn't get to do my light bench workout today just rested. That's ok though. The rest will do me good.
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Old 01-31-2011, 11:25 PM   #143
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So I just realized that I'm nearly 1 month ahead of schedule on my deadlift program.......OOPS! So I went backwards a few weeks. No biggie. I don't wanna peak mid March when my meet is in April.

DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
455 x 1
520 x 2
425 x 3
425 x 3
425 x 3
425 x 3
425 x 3

SLDL
135 x 8 x 3

15 mins LISS on the elliptical.
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Old 02-01-2011, 09:54 PM   #144
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I had a nice bench workout today and I think I'm just about 100% recovered from being sick this weekend. Two days off and laying in bed will fix you up in a hurry.

BB FLAT BENCH
355 x 5
355 x 5

CGBP
315 x 5
315 x 5

INCLINE BB BENCH
275 x 5
280 x 5

25 minutes of LISS on the treadmill and the elliptical.
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Old 02-05-2011, 06:49 PM   #145
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Today's workout was pretty tiring considering it was my light bench day along with shoulders and abs.

LIGHT BB FLAT BENCH
255 x 10
255 x 10

WEIGHTED DIPS
BW + 4 plates x 10
BW + 4 plates + 10 x 9

VBAR PUSHDOWNS SINGLE PULLEY
110 x 8
110 x 8......70 x 8

GIANT SET OF BB MILITARY PRESS/DB FRONT RAISES/DB LATERAL RAISES
135 x 10/30 x 10/30 x 10
135 x 10/30 x 10/30 x 10
135 x 10/30 x 12/30 x 12

ELBOWS BENT LATERAL RAISE MACHINE
3 sets

LYING INCLINE REVERSE DB FLIES (15 seconds rest between sets)
20 x 15
20 x 12
20 x 10
20 x 10

HS SHRUGS
225 x 20
225 x 20
225 x 20

MEDICINE BALL CRUNCHES
2 sets of 35
1 set of 30

ROPE CABLE CRUNCHES
180 x 10
190 x 10
190 x 10
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Old 02-07-2011, 10:59 PM   #146
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Good workout today off of the 4 inch box. Set a PR too.

DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
545 x 2 PR!!
455 x 3
455 x 3
455 x 3
455 x 3

Lower back feels slightly out of sorts so I'll probably pull off of the floor next week. We shall see.
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Old 02-08-2011, 09:41 PM   #147
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Sick workout today. My bench keeps moving on up.

BB FLAT BENCH
360 x 5
365 x 5

CGBP
320 x 5
320 x 5

BB INCLINE
295 x 5
295 x 4.5

25 mins LISS on the treadmill and walking track. BW 198 on the dot this morning.
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Old 02-08-2011, 09:45 PM   #148
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Solid training ZZ!
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Old 02-10-2011, 11:33 PM   #149
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Quote:
Originally Posted by gaspers04 View Post
Solid training ZZ!
Thanks mayne!!!

Dang my hammys hurt a lil. Went with a little wider stance and toes pointed out slightly more than normal. Felt good

SQUAT
135 x 8
225 x 5
315 x 3
405 x 1
475 x 2
475 x 2
475 x 2
475 x 2
475 x 2
495 x 2

LYING LEG CURL
130 x 12
130 x 12
130 x 12

some HIGH REP calf work. Good pump. Feels good man.

10 mins LISS on the bike.
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Old 02-12-2011, 04:26 PM   #150
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Nice pump for the shoulders and triceps today.

ROPE CRUNCHES
3 sets of 20

BB FLAT BENCH
255 x 2 x 10

DIPS
BW x 25 x 2

DB FRONT RAISES
50 x 10 x 3

DB LATERAL RAISES
35 x 12 x 4

STRGHT BAR CABLE PRESSDOWNS
3 sets of 10 slow and controlled

STANDING SQUAT MACHINE SHRUGS
3 sets of 20

REVERSE FLIES ON THE PEC DECK
3 sets of 15

18 mins LISS on the treadmill 220 cals burned.
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