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FRI - 18 SEP 2009
45 pullups with various grips - staggered reps.
5 min 3.2mph
15 min 3.2mph 11 degrees
5 min 3.2mph
SAT 19 SEP 2009 (3 PR's)
Flat Bench:
135x5, 135x5, 185x3, 225x3, 255x2, 280x1
300x3 (should not have done lats yesterday)
Gironda Dips:
BWx5, BW+25x5, BW+50x10(PR)
Peterson:
BWx10 for 2 sets (warm-up)
Bulgarian DB Split Squats
55x4 each, 75x4 each
Snatch Grip Deficit DL w/ 25's
195x3, 245x3, 295x3
Romanian DL
295x8
Superset:
V-Bar Tricep Pushdown 90x21, 90x25(PR)
EZ Bar Curl - Long Bar + 50x20, +50x20(PR)
MON 21 SEP 2009
Warm-Up
1 min. sprint @ 10mph 0% grade x 2 / short rest, cool down, stretch
Superset:
Pull-Ups 5 reps x 6 sets varied grips
Pavel's HLR's (UGG! are those hard!) BWx3, x2 1/2, x 2
Gironda Dips BW - 5x5
WED 23 SEP 2009
Superset
Speed Bench: 135x5, x5, 155x3, x3, 170x3, x3, 185x4, x4
Bent Over Row: same - 60 sec rest between supersets
Peterson:
BWx8, x8, x8
Split Squats:
95x4, 145x4, 195x6 each
Squats:
185x3, 225x3, 265x3, 295x3, 315x4
Superset
6' OH Rope Triceps: 65x20, x20
Hammer Curls: 30x20, x15
FRI 25 SEP 2009
Speed PullUps:
Varied grips 5x10 sets - 30 to 45 sec rest
Plank x3 for 30 sec
DB Laterals
45x8 - 4 sets 30 sec rest
Hill Climb
TUES 29 SEP 2009
VACATION in NYC
Caught quick workout
Bench: 135x5, 135x5, 185x5, 225x5, 265x10
Gironda Dips: BWx10, x10, x10
Pull Ups: BWx6, x6, x6, x6, x6
T-Bar Rows: 4platesx8, x8
FRI 09 OCT 2009
Speed PullUps: BWx8 - 6 sets
Gironda Dips: BWx8 - 6 sets
Peterson Step Ups: BWx8, x8, BW+50x8, +50x8, +90x8
Pistol Squats (Assisted): 2x5 each / Off 18" Platform Assisted 1x5
MON 12 OCT 2009
Pavel's Straight Leg Raise: x5, x5 (easier this time) Stretched before for release.
Step Ups:
12" - BWx8
18" - BWx8
12" - BW+50x5
18" - BW+50x5
12" - BW+90x5
18" - BW+90x5
Single Leg Squat off 18":
BWx5, x5, x5 - slight assistance, less than Friday
Single Leg DL:
35x5, 45x5, 55x5, 65x5, 70x5 each
DB Shoulder Press:
45x21, x20
EZ Bar Curl: Bar+50x21
V Bar Triceps Pressdown: 90x21
WED 14 OCT 2009
Superset:
ChinUps - BWx8, BW+25x6, BW+50x6, BWx11
Gironda Dips - BWx8, BW+25x6, BW+50x11, BWx12
Step Ups: BWx8, x8
Single Leg Squat off 18": BWx8, x8 - only slight assistance against wall for balance
Pavel's SLR: x4 - (leave off 3-4 days before working again)
Walking Lunge: +90BBx12 reps each leg (dynamic, med stride)
FRI 16 OCT 2009
Continuous ChinUps/G-Dips: 5 rep sets x 10 sets, total time = 8.5 mins
DB Shoulder Press: 45x8, x8, x8, x8 - 15 sec rest, x8, x7 - 30 sec rest
EZ Bar Curl: Bar+50x8, x8, x8, x8, x8, x8 (First 4 sets = 15 sec rest, then 30 secs)
Triceps VBar Pushdown: 90x8, x8, x8, x8, x8, x8 (First 4 sets = 15 sec rest, then 30 secs)
SAT 17 OCT 2009
Step Ups 12": BWx8, x8, BW+50x8, x8
18": x6, x6, BW+20x6
One Leg DL: 50x5, 70x5, 85x5, x5, x5
Breathing Squats: 135x45 - Nasty!
One Leg Calf Raise: BWx6, x6, x6
MON 19 OCT 2009
BW Squats: x50
Superset:
DB Incline Press - 70x8, x8, x8, x8, x8, x8 - 30 secs rest
DB Rows - 70x8 - 6 sets
BB Upright Row: 80x6 - 6 sets 15 secs rest
VBar Triceps Pushdown: 90x10 - 6 sets 15 secs rest, last set 30secs rest
DB Curl: 35x8 - 3 sets 15 secs rest
Pavel SLR - x5
WED 21 OCT 2009
StepUps: BWx8, x8, BW+50x8, x8
18" One Leg Squat: With 10lb plates each hand - x6, x7each
Full One leg Squat with Assistance @ Smith Mach: x5, x5
Walking Lunge: 90lb BB x 4each for 5 sets with 10 secs rest between
80 degree DB Shoulder Press: 50x21, x20 - 60 sec rest
Tabata Superset: BB Curl / BB Overhead Tri - 45lb bar: x20, x15, x12, x12 each - Nasty!
FRI 23 OCT 2009
Superset:
ChinUps with GDips - sets of 5, every 2nd set of Dips = 6 reps instead of 5, 10 supersets total. 8.5mins
REST 3 mins.
Hammer Shoulder Press: 1 Plate - x12, x12, x12, x10 w/ 10 secs rest in between each.
NO REST
Superset:
VBar Triceps Pushdown: 70 x 10, x10, x10, x10
DB Curl: 30x12, x10, x10, 25's x 10
TOTAL workout time: 22 mins. 32 sets
SAT 24 OCT 2009
StepUps 12": BWx8, x8, +50x8, +90x8
One Leg Squat 18": 10lb DB's in each hand - x6, x6
1LegDL: 50x5 each leg, 70x5, 80x5, 90x5
Sissy Squat: BWx6, x6
Breathing Squats: 135x55 - Ugg!
MON 26 OCT 2009
Active Rest Day:
Seated Calf: +90x12, x10, x10, x8 - 60 secs rest
Seated Hammer Calf: 2plates each side x 20, x20 - 60 secs rest
Pavel SLR: x5, x5
Stretching
WED 28 OCT 2009
Superset:
Lat Pulldown to sternum: 160x8, 200x8, 240x6, 180x8
G Dips: BWx8, BW+35x6, BW+60x9 (had 1 more in me), BWx8 (PR)
DB Laterals: 45x6 each side x 4 sets - minimal rest
High Pull: 80x10, x10 - 30 secs rest
VBar Tricep Pushdown: 95x25, x20 - 60 secs rest (PR)
EZ Bar Curl: Bar+50 x 20
outta gas...
THUR 29 OCT 2009
12" StepUps: BWx8, x8, +50x8, +90x8, +100x10
One Leg Squats: 10lb DB's x 8, 15lb DB's x8, 10lb DB's x 8
One Leg DL: 55lb DB x 5, 75x5, 95x5
Frog Hack Squat: Slide x 8, +50 x 8, +1Plate each side x 8
Sissy Squat: BW x 10, x6
SAT 31 OCT 2009
Superset:
PullUps Med Grip w/ GDips: 10 sets of 5 PullUps and 6 Dips, limited rest. Total time 8 mins.
DB Shoulder Press: 7 Sets of 8 reps with 15 secs rest 50 lb. DB's - Spent!
Tabata Style Superset:
DB Curls w/ Overhead Tricep BB Press: 4 sets 20 secs on 10 secs rest.
Pavel SLR: x6, x5
Plank: 60 secs x 2 sets
MON 02 NOV 2009
GTG
Flat Bench: 135x5, 225x5 - 5 sets in between other exercises
PullUps: BWx5 - 7 sets - Dead Hang
12" StepUps: BWx8, x8, +50x8, +100x11 each (PR)
Hack Slide: (Feet together @ bottom of platform) 1 plate x 10, "165" x 8, "185" x 6
Sissy Squat: BW x 12, x8
V Bar Triceps Pushdown: 85x20, x20
WED 04 NOV 2009
GDips: BWx5, x5, +25x5, +50x5, +75x6 (PR)
MedGrip Overhand Pulldown to Sternum: 100x10, 140x8, 190x8
Step Ups: BWx8, x8
Front Squat: 135x3, 165x3, 205x3, 235x3, 265x3 - 60 sec rest
Overhead Rope Triceps: 65x30, x20 (PR)
FRI 06 NOV 2009
Close Grip Bench: 135x6, x6, 165x5, 195x5, 225x5, 245x4, 275x1, 255x4
Calf Stretch: 4 Sets, seated+hammer mach.
Pulldown to Sternum: 220x3, x3
DB Shoulder Press: 50's x 8 - 6 sets - 15 secs rest (lack of rest from Wed Chest/Tri and no creatine this week accounts for only 6 sets this time, made 7 last week)
DB Curl: 40's x 6 - 4 sets, 15 secs rest
Straight Bar Triceps Pushdown: 85x25, x25 (PR)
SAT 07 NOV 2009
Pavel SLR: x6
12" StepUps: BWx8, x8, +50x8, +100x12 (PR)
One Leg Squat: 25lb plate x 6, x6
One Leg DL w/ DB: 60x4, 80x4, 100x4, 105x6 each leg (PR)
Sissy Squat: BWx8, x8
WED 11 NOV 2009 (H-Up)
Gironda Dips: BWx5, x5, +25x5, +50x3, +75x7 (PR)
Smith Machine Flat Bench Lockouts: 315x3, 365x3, 375x3, 385x3
(Fifth hook from the bottom)
Hammer Row: 2 plates warm up - then, 3 plates x 4 reps pronated, then 4 reps neutral, 3+25's x 4+4
Neck Pulls with Rope (Seated Row station): 80x8 - 4 sets 30 secs rest
Scapula Pull Ups: BWx8, x8
Dip Shrugs: BWx12, x10
Rope Triceps Pushdown: 72.5 x 20, x15 (TOTAL workout time 40 mins.)
FRI 13 NOV 2009 (M-Lo)
Peterson: BWx8, x8 each
Split Squat: 95x4, 145x4, 195x4, 220x8 left, x7 right (PR)
Plank w/ 10lb ball on back: x60sec, x60sec
Hyperextension: BWx12, +25x10, +25x10
Sissy Squat: BWx8, x8
SAT 14 NOV 2009 (L-Up)
Speed Bench: 135x5, 155x3, 185x3 - 5 sets, 195x3 - 5 sets (30 secs rest)
Med Overhand Pulldown to Sternum: 180x6 - 6 sets (30 secs rest)
Diving Rope Pull: 95x6 - 6 sets (30 secs rest)
DB Shoulder Press: 50x8 - 8 sets (15 secs rest) [PR]
EZ Bar Curl: 75x23, x15 (PR)
V Bar Triceps Pushdown: 100x25, x23 (PR)
Dip Shrugs: BWx12, x12
MON 16 NOV 2009 (H-Lo)
Peterson: BWx8, x8
Front Squat (Poliquin): 135x5, 175x3, 205x3, 245x3, 270x3, 225x5, 225x5
RDL: 225x6 - 4 sets 60 secs rest
Back Extension: BWx10, +45lb plate x 8
WED 18 NOV 2009 (M-Up)
Close Grip Bench: 135x5, 175x5, 225x3, 250x2, 280x3 (PR), 255x5 (PR)
Seated DB Shoulder Press: 50x6, 65x6, 75x8
Hammer Seated Row (Med Over Grip): 2x8, 3x8, 3+25x8
Seated Close Grip Row: 180x6, 220x6, 260x5, 260x4
Single Arm External Rotation: 15lb DB x 8 each, 20 x 8
Total Time: 40 min.
FRI 20 NOV 2009 (L-Lo)
Peterson: BWx8, x8
One leg squat off 18": 10lb weight in each hand - x8 each, x8 each
12" step up: +90x8 each, +90x8
One Leg DL: 70x6, 90x5, 110x5 - need to tighten up form, weight is PR, but want better form
Sissy Squat: BWx10, x10
Back extension: BWx15, x15
SAT 21 NOV 2009 (H-Up)
Gironda Dips: BWx5, x5, +25x3, +40x3, +80x8 (PR)
Bench LockOuts: (5th hook) 405x2, (4th hook) 365x2
ChinUps: BWx3, +35x3, +70x3 (dead hang, hands up to shoulders)
Med Over Grip Pull to Sternum: 240x6 - 3 sets
DB Shoulder Press: 50x8 - 8 sets (15 secs rest)
EZ Bar Curl: 80x20, x20 (PR)
VBar Tricep Pushdown: 110x22, x21 (PR)
SA External Rotation: 20x8, 25x6, x6 (feeling good, stay @ 25's now til 8 reps for 3 sets)
WED 25 NOV 2009 (M-Lo)
Peterson: BWx8 - 3 sets
Split Squats: 95x4, 145x4, 195x4, 225x6 each leg (PR)
Sissy Squat: BWx8, x8
Back Extension: BWx12, +45x8, +45x6
Stretching
FRI 27 NOV 2009 (L-Up)
Speed Bench: 135x5, x5, 175x5, 195x4 - 10 sets, 25 secs rest between sets
Med Overhand Grip Pulldown to Sternum (CAT): 180x8 - 4 sets, 30 secs rest
Diving Rope Pull: 95x6 - 4 sets, 30 secs rest
Hammer Close Grip Row: 275x15, x15 (2 min rest)
SA External Rotations: 25lb DB x 8 - 3 sets, 60 secs rest (Stay at this weight for 2 more workouts, observe progress)
SAT 28 NOV 2009 (H-Lo)
Peterson: BWx8, x8
Front Squat (Poliquin): 135x5, x5, 185x5, 225x3, 250x1, 275x4 (PR)
RDL: 135x5, 225x5, 275x15 (PR) - Double Overhand, straps
Back Ext: BWx10, +45x8, +45x8
Sissy Squat: BWx10, x10
MON 30 NOV 2009 (M-Up)
Close Grip Bench: 135x5, 185x5, 225x3, 260x1, 285x4 (PR), 225x10
Close Grip Row: 180x5, 220x5, 260x5 (PR), 200x10
Hammer Row Med Over Grip: 315x6 - 6 sets, 30 secs rest
DB Shoulder Press: 55x6 - 5 sets, then 55x12 - 30 secs rest between all (move reps up to 8 next time)
Tricep Rope Press: 70x25, x25 (PR)
SA External Rotation: 25x8 - 3 sets, 60-90 secs rest
DB Hammer Curl: 35'sx15
WED 02 DEC 2009 (L-Lo)
Peterson: BWx8 - 3 sets
One Leg Squat off 18" box: (10lb DB in each hand) x8, x12 (PR), x10
One Leg DL: 65x4, 85x3, 100x2, 110x5 (PR) Form stayed tight
Sissy Squat: BWx8, (tightened up, stopped @ beginning of 2nd set)
Back Ext: BWx15, x12
Looking at Nov...... I would
Looking at Nov...... I would only suggest 3 things....
1) I didn't figure up the volume for upper body push vs. upper body pull, but make sure They are similar. Looked to be a little heavy on the push, but again, I didn't figure it up.
2) Be little more deliberate with your warm up. Seemed to kinda want to do 2 quick warm up sets and jump right in. WHen warming up, do few reps, 4-8 sets with no rest, but ever increasing poundage.
3)Get a little more creative on your sets and reps. Looks like you're selecting a weight and hoping for some reps. Pick the rep range and adjust weight accordingly. I have a post in the archives discussing some of my favorite rep schemes. Or for better info, in CHarles Poliquin's book Modern Trends in Strength Training he lays out the science and rational for selecting reps under any circumstances.
FRI 04 DEC 2009 (H-Up)
Gironda Dips: BWx5, BWx5, BW+25x5, BW+50x2, BW+85x8 (PR)
Smith Machine Floor Press: 225x5, 275x5, 315x4
Chin Ups: BWx5, BW+25x5, BW+50x1, BW+75x3 (PR)
Med Over Grip Pull to Sternum: 240x6, x6
Close Grip Pulls to Neck: 85x8 - 3 sets
VBar Triceps Pushdown: 115x25 (PR), x20 (PR)
SA External Rotation: 25x8, x10 (PR)
SAT 05 DEC 2009 (M-Lo)
Peterson: BWx8, x8
Split Squat: 95x3, 125x3, 150x3, 180x3, 205x3, 230x8 each (PR)
Back Squat: 185x3, 225x3, 250x3, 275x3, 300x6 (85%, probably had 9-10 reps in me)
Gotta get some oly lifting shoes, running shoes killing weight xfer
Back Xten: BWx10 - 4 sets, 30 secs rest
stretching
MON 07 DEC 2009 (L-Up)
Back X: BWx12 - 4 sets, 60 secs rest
Speed Bench: 135x5, 135x5, 155x5, 175x5, 195x5 - 10 sets, 30 secs rest between sets
Med Under Grip Pulldown to Sternum (CAT): 180x8 - 4 sets, 30 secs rest
Hammer Close Grip Row: 275x16 - 3 sets, 2 mins rest between sets (PR)
Diving Rope Pull: 95x8 - 4 sets, 30 secs rest
SA Ext Rot: 25x10, x9 (PR)
WED 09 DEC 2009 (H-Lo)
Peterson: BWx8, x8
Front Squat: 135x5, 135x5, 165x3, 195x3, 225x2, 255x1, 285x3 (PR), 245x5
RDL (DBL Overhand, straps): 225x5, 275x3, 305x2, 335x7 (PR)
Sissy Squat: BWx8 - 3 sets, 60 secs rest
Back X: BWx15, +25lb plate behind head x 7
Stretching
FRI 11 DEC 2009 (M-Up)
Close Grip Bench: 135x5, 135x5, 165x5, 185x3, 205x3, 225x3, 245x3, 270x1, 290x4 (PR), 225x8
Close Grip Row: 160x6, 180x3, 210x3, 240x2, 270x4 (PR), 210x8
DB Shoulder Press: 55x8 - 6 sets, 30 secs rest, had more in me. Try 60x6x6sets next time, 30 secs.
Hammer Med Over Grip Row: 225x6, 315x6, 365x4, 405x2, 335x6, 385x4, 425x2
Rope Pull to Neck: 80x6 - 4 sets, 60 secs rest (Pull rope apart at top)
Push: 16 sets
Pull: 17 sets
SAT 12 DEC 2009 (L-Lo)
Peterson: BWx8 - 3 sets, continuous
One Leg Squat (off 18" box): 10lb DB's in each hand - x10, x14 (PR), x10
King DL: 65x4, 95x4, 115x4, x4, x6 each (PR)
Sissy Squat: BWx8 - 3 sets
Back X - BWx6, +10behind neck x 6, +25x6, x6
MON 14 DEC 2009 (H-Up)
Gironda Dips: BWx5, BWx5, +25x5, +50x2, +70x1, +90x8 (PR)
Floor Press: 225x5, 275x3, 320x4 (PR)
Chin Ups: BWx3, +25x3, +50x2, +80x3 (PR)
Med Over Grip pull to sternum: 240x7, x6, x6 (PR)
VBar Tricep Pushdown: 120x19 (PR), x14
SA Ext Rotation: 25x10, x11 (PR)
Wow - a great day, PR's in every lift. Stay on track with small moves.
WED 16 DEC 2009 (M-Lo)
Peterson: BWx8 - 3 sets continuous
Jump Squat: 45x5, 95x5 - 3 sets, 30 secs
Squat: 135x5, 185x5, 225x3, 255x3, 275x2, 305x2, 325x3 raw, no belt
Split Squat: 145x3, 175x3, 205x3, 235x8 left, x7 right - ran outta gas but still (PR)
RDL: 225x3, 255x3, 280x15 (PR) - dbl overhand straps
FRI 18 DEC 2009 (L-Up)
ALTERNATE
Plyo Push Ups - feet on ground, x5reps - 5 sets
WITH
Speed Bench - 135x5, x5, 155x5, 175x5 then with pushups 195x5 - 5 sets, 45 secs rest between sets
Med UnderGrip Pull to Sternum: 190x6 - 4 sets, 30 secs
Hammer Close Grip Row: 280x15, x15, x17 - 90 secs rest
Diving Rope Pull: 100x8 - 4 sets, 30 secs
SA Ext Rotation: 25x12, x12 (PR)
MON 21 DEC 2009 (L-Lo)
Peterson: BWx8 - 3 sets continuous
Power Clean from Floor: 135x5 - 3 sets, 60 secs rest - nice activation, warm-up.
One Leg Squat from 18" Platform, touch opp. heel: BW+10lb DB's in each hand x 8,
+10lbs from belt & DB's x 8, +25lbs. & DB's x 8 reps each leg (PR) - nice progress here.
King DL: 135x3 reps each leg - 5 sets, 60 secs rest - felt great.
Drop Jump from 18" Platform: 3 sets
ALTERNATE WITH
Depth Jump from 18" Platform: 3 sets
Standing Calf Raise Mach: 160x6 - 2 sec @ bottom then super 95lbs BB 30x jumping on toes - 3 sets
TOTAL TIME: 40 mins.
WED 23 DEC 2009 (M-Up)
Close Grip Bench (CAT): 135x5, 135x5, 155x3, 175x3, 195x3, 225x2, 250x2, 275x1, 295x4 (PR)
230x8 (PR), All reps very fast, dominated the weight on each set.
Close Grip Row: 160x5, 190x3, 220x3, 250x1, 275x4 - need to tighten up form, but weight is PR
Ham Med Over Grip Row: 320x6, 370x4, 410x2, 340x6, 390x4, 430x2 - all reps fast
SA Ext Rotation: 25x6, 30x8 (PR)
Hit 30x8 as mid-term goal on SA Ext Rot, up from 20x6 at beginning. Nice gain in short time, shoulders feel better on bench and close grip has gone up 20lbs. for reps during same period.
FRI 25 DEC 2009 (M-Lo)
Gym closed - worked out at friend's home gym
Complex BB warmup 8's
Power Snatch: 45x5, 65x3 - 5 sets, wow I stink at this, gonna take some practice.
Power Clean: 130x3, 140x3, 150x3, 160x3, 180x3
Snatch Grip Deficit DL: 220x3, 230x3, 240x3, 250x3, 275x3, 295x3 straps
Rom DL: 275x3, 300x3, 320x3 - straps, all reps fast
Stretch
SAT 26 DEC 2009 (L-Up)
Plyo Push Up feet on bench: before 165 set - 5 sets preceding each bench set - 45 secs rest
Speed Bench: 135x5, 135x5, 145x5, 155x5, 165x5, 175x5, 185x5, 195x5, 205x5 - all reps very fast
Med Under Grip Pull to Sternum: 195x6 - 4 sets, 30 secs rest
Hammer Close Grip Pull: 285x15 - 3 sets, 2mins rest
Diving Rope Pull: 105x8 - 4 sets, 30 secs
SA Ext Rotation: 25x6, 30x10 (PR), 30x8
MON 28 DEC 2009 (H-Lo)
Peterson: BWx8 - 3 sets continuous
Split Sq: 45x3, 95x3, 145x3, 175x3, 195x3, 215x3, 235x3, 255x3 CAT - weight is PR - nice ROM.
Oly Squat - Close stance, below parallel - 195x2, 215x2, 235x2, 255x2, 275x2, 295x2 CAT all
Sissy Squat: BWx6 - 2 sets to stretch hip flexors
GHR: BWx4 - 3 sets (Finally figured out a way to do these with the 1/2 swiss ball and a pad under the leg press machine. Wow - hammies cried first 2 sets, 3rd set felt great; slight assistance at ground just to be secure since first time. Keep this up every 5 days, stay with low reps, more sets, add weight as able.
PNF Stretching