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Old 03-06-2011, 01:41 PM   #81
jp_ottawa
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Default Sunday March 6th 2011

Dynamic DL:
135 x 6
135 + red resistance band x 5
225 + red resistance band x 3 x 5 sets
(switched to regular stance, seems to work better right now)

Barbell upright rows:
95 x 5
115 x 5
135 x 5
145 x 3

Barbell shrugs:
135 x 12
225 x 8
275 x 8
315 x 7
superset: 225 x 12, 135 x 15

Bradford press:
65 x 8
95 x 8
105 x 5

Incline DB curls:
35 x 8 x 2 sets
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Old 03-06-2011, 01:43 PM   #82
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Nice work JP
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Old 03-08-2011, 05:40 PM   #83
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Quote:
Originally Posted by gaspers04 View Post
Nice work JP
Thanks G.
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Old 03-08-2011, 05:45 PM   #84
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Default Tues. March 8th 2011

Speed Bench:
135 x 5
135 + 30 pds chains x 3
165 + 30 pds chains x 3 x 8 sets

Incline DB flies
55 pds x 8 x 3 sets

Floor EZ bar triceps extensions
60 x 8
80 x 8
100 x 2
80 x 8

tomorrow - breaking in the new squat suit. we`ll see what happens.
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Old 03-08-2011, 05:46 PM   #85
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Correction on a previous post: low box squats are 16'' and high box squats are 18''. measured it myself today.
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Old 03-09-2011, 05:43 PM   #86
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Default Wed March 9th 2011

Low box squats (16''):
135 x 6 (suit straps down)
225 x 3 (suit straps down)
315 x 2 (suit straps down)
365 x 2 (suit straps down) (PR)
385 x 1 (suit straps up) (failed)
385 x 1 (suit straps up) (PR)

Free squats: (just checking depth with new suit)
225 x 6

Hip abduction:
110 pds x 15 x 4 sets alternating legs

Hyper extensions:
60 pds x 12 x 3 sets

Hack squat calf raises:
270 x 3 sets until fail

Barbell grappler oblique work:
3 sets of 10-12?? reps

btw the new suit is a Inzer Hardcore. hard to get on, but worth the effort. SFW.
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Old 03-11-2011, 06:09 PM   #87
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Default Friday March 11th 2011

Bench press:
135 x 6 warmup
225 x 3
3'' foam press:
275 x 2
280 x 2 (PR)
300 x 1 (PR)

Tate press:
35 x 12
40 x 12
45 x 10

Lateral raises on incline bench (rear delts):
15 x 12
25 x 8
20 x 12
20 x 10

Cable crossovers:
10 x 12
15 x 12
25 x 10
30 x 4
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Old 03-13-2011, 04:24 PM   #88
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Default Sun March 13th 2011

Deadlift off rack pins 4'' from ground:
135 x 8
225 x 3
315 x 3
385 x 3
335 x 6

Barbell shrugs:
135 x 12
225 x 8
315 x 8
335 x 5
superset: 315 x 8, 225 x 12, 135 x 15

Pull ups:
body weight x 8 x 3 sets

DB one-arm preacher curls:
35 x 8
40 x 8
42.5 x 8

Barbell forearm curls:
50 x 3 sets until fail

Incline sit-ups:
45 x 12 x 2 sets
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Old 03-14-2011, 01:46 AM   #89
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Training is looking good. Nice prs
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Old 03-15-2011, 04:26 PM   #90
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Default Tues March 15th 2011

Speed bench:
135 x 4 warmup
155 x 4 x 9 sets

Decline DB press:
70 x 8
80 x 8
90 x 8
95 x 7

Rolling DB extensions:
32.5 x 12
32.5 x 10
30 x 12
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