It's a New Day, BDUB's new adventure

[bwys61]

Bench
135+3 sets of Chainsx 3
185+3 sets of Chainsx 3
225+3 sets of Chainsx 3
255+3 sets of Chainsx 1
275+3 sets of Chainsx 1

Tricep Hell
185+3 sets of Chains
1-Board x 5
2-Board x 5
3-Board x 5
4-Board x 5
5-Board x 5
4-Board x 3
3-Board x 2

Db Incline Bench
50s x Monster Mini Band x 10 x 3

Cambered Bar banded Rows on Incline
95+Pro Short Monster Minis x 10
135+Pro Short Monster Minis x 10 x 2

[bwys61]

Box(2) Squat
135+3 sets of chains x 5
225+3 sets of chains x 3
315+3 sets of chains x 2 x 5
335+3 sets of chains x 2
365+3 sets of chains x 2
405+3 sets of chains x 2

Speed Pulls
245+Pro Short Monster Mini Bands x 2 x 3
295+Pro Short Monster Mini Bands x 1 x 6

Glutiator
120 x 10
160 x 10
210 x 10

Decline Situps
BW x 10 x 2
+25 x 10

Tire(sled) Pulls
3 Hills

***********The back is at least 90%. Will be ready for max effort on Monday

[bwys61]

Speed Bench
185+Pro Short Mini Bands x 3 x 3
205+Pro Short Mini Bands x 3 x 6

DB Tri- Extensions
50s x 10
60s x 10
70s x 10

Chest Press Machine
12 x 10
16 x 10
20(stack) x 12

Tricep Pressdowns
50 x 12
70 x 12
90 x 12

[bwys61]

Deadlift
245 x 3
295 x 3
335 x 3
385 x 3
445 x 3(PR-3 rep PR, its been a long time since I pulled 3 reps from the floor)
475 x 1

Hang Cleans
135 x 5
185 x 5 x 2

Glutiator
120 x 12
170 x 12 x 3

Box Jumps
26" x 5
31" x 5
36" x 5

Hanging Leg Lifts
12 x 2

Hanging Knee Raises
+25 x 12 x 2

***Still playing it safe with the back. It feels about 90%, so I didn't push as hard as usual. Still broke an old PR in the process.

[bwys61]

Reverse Band Bench
135 -minus light bands x 10
225 -minus light bands x 5
275 -minus light bands x 3
315 -minus light bands x 3
345 -minus light bands x 3
395 -minus light bands x 2+1 forced
425 -minus light bands forced

3 Board Press
365 -minus light bands x 3
375 -minus light bands x 3
405 -minus light bands x 3

DB Incline Bench
85s x 10
100s x 7
100s x 6

Tricep Pressdowns SS with Dips
50 x 12 x 3

Dips
BW x 10 x 3

Horizontal Shrugs SS with Upward Shrugs(on dip handles)
90 x 10 x 2
115 x 10

Upward Shrugs(on dip handles)
BW x 10 x 3

Weighted Situps
85 x 10 x2
110 x 10

**almost there.

[BendtheBar]

Originally Posted by bwys61

Deadlift

445 x 3(PR-3 rep PR, its been a long time since I pulled 3 reps from the floor)

***Still playing it safe with the back. It feels about 90%, so I didn't push as hard as usual. Still broke an old PR in the process.

Nice work Bdub. Hope the gym is rocking for you in 2011.

[bwys61]

Box(1) Squat
275+Average Bands x 2
315+Average Bands x 2
335+Average Bands x 2 x 6
385+Average Bands x 2
425+Average Bands x 2(2 rep PR)

Speed Pulls
245+Pro Short Monster Mini Bands x 2 x 2
335+Pro Short Monster Mini Bands x 1 x 6

Step-ups(16" Box) SS with GHR
45 x 10
95 x 10
135 x 10

GHR
BW x 10 x 2
+25 x 10

[bwys61]

Speed Bench
185+Pro Short Mini Bands x 3 x 5
205+Pro Short Mini Bands x 3 x 4
225+Pro Short Mini Bands x 2
255+Pro Short Mini Bands x 1
295+Pro Short Mini Bands x 1(PR)

Banded Nosebreakers
75+Monster Mini Band x 10 x 2
95+Monster Mini Band x 10

Machine Chest Press
16 x 10
20(stack) x 10
20 x 13+3 negatives

One Arm Overhead Tri-Extensions
15 x 10 x 3 each

Hammer Curls
50s x 10 x 3

Blast Strap Pushups and Rows
10 x 3 each

[gaspers04]

Nice work BDUB!

[gaspers04]

How do you set up a banded nosebreaker?