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Old 04-06-2011, 04:29 PM   #111
jp_ottawa
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Default Wed April 6th 2011

Low box squat (16''):
135 x 6 warmup
225 x 3
295 x 3 (PR)
315 x 2
245 x 8 (PR)

BB hanging leg lunges:
45 x 12
45 x 12
65 x 13

Hip abductor:
120 pds x 15 x 2 sets each side

Standing high-pulley crunches:
40 x 12
50 x 12
55 x 12

DB calf raises:
65 x 25 x 3 sets

Fighting a cold or something. Funny thing is as soon as I hit the gym, it's gone. Then I get home and feel like sh*t. But you can't stop the PR machine.

Last edited by jp_ottawa; 04-09-2011 at 12:20 PM.
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Old 04-09-2011, 12:20 PM   #112
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Default Sat April 9th 2011

Dynamic bench:
135 x 6 warmup
135 + red resistance band x 4
155 + red resistance band x 4 x 3 sets
160 + red resistance band x 4 x 3 sets

JM press:
95 x 8
105 x 8
115 x 8

BB bent over rows:
135 x 8
225 x 5
245 x 5
275 x 5 (PR)
superset: 225 x 10, 135 x 12

DB lateral raises on incline bench:
15 x 15 x 2 sets

Hanging leg raises:
20 x 2 sets
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Old 04-09-2011, 12:40 PM   #113
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Nice dynamic work

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Old 04-10-2011, 02:21 PM   #114
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Default Sun April 10th 2011

Max effort rack pulls (knee high):
225 x 5 warmup
315 x 3
405 x 3
465 x 2
505 x 2
535 x 1 (PR) (missed lockout on 2nd rep)

Bradford press:
95 x 8
115 x 8
125 x 8 (PR)

Seated good mornings:
95 x 8
135 x 8
155 x 10

Superset: DB hammer curls (45 pds) and front plate raises (45 pds):
8 x 3 sets

Let's forget about the 90 kg weight class - I'm eating lots and hovering around 205 right now, seems body weight is going up. 100 kg here we go.
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Old 04-10-2011, 02:22 PM   #115
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Quote:
Originally Posted by LtL View Post
Nice dynamic work

LtL
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Old 04-12-2011, 04:22 PM   #116
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Default Tues April 12th 2011

Triceps are demolished. Done with teaching until next January. That means I get to set up my own training schedule, times, etc. Although I love teaching, right now it feels like getting out of jail. Looking forward to a productive summer doing the S of FW.

Close grip bench press:
135 x 6 (regular grip warmup)
205 x 6
225 x 6
245 x 6 (PR)

Bench press destruction (no pause):
195 x 5
175 x 5
155 x 5
135 x 8

Lying DB triceps extensions:
15 + red resistance bands x 10
20 + red resistance bands x 10
20 + red resistance bands x 10

Cable crossovers:
12.5 x 10
20 x 10
25 x 6

Incline situps:
45 x 10 x 3 sets
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Old 04-12-2011, 04:27 PM   #117
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Strong closegrips, your tri's must be smashed! Congrats on 245x6, great work!
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Old 04-12-2011, 04:42 PM   #118
jp_ottawa
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Quote:
Originally Posted by big_swede View Post
Strong closegrips, your tri's must be smashed! Congrats on 245x6, great work!
thanks bro. there`re smashed indeed. I couldn`t do a pushup for a million bucks -
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Old 04-12-2011, 05:22 PM   #119
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I agree with big swede, strong close-grip brother.
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Old 04-12-2011, 06:23 PM   #120
jp_ottawa
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Quote:
Originally Posted by Traphouse86 View Post
I agree with big swede, strong close-grip brother.
Thanks Trap.
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