stranger Posted April 2, 2013 Author Share Posted April 2, 2013 Deadlift and Squat Deadlift off 2.5-3 inch pads 185x5 225x3 275x2 315x1 365x3x5 225x10 Squat 135x20 185x17 Hamstring curls and calf raises. Pretty good day. Want to hit 385 for doubles next week. we'll see. Quote Link to comment Share on other sites More sharing options...
stranger Posted April 4, 2013 Author Share Posted April 4, 2013 Shoulder Day Seated Military 135x5 155x3 185x1 Push press 185x1 225x3 185x5 Seated Dumbbell press 60x8 70x8x2 70x7 50x15 DB lat raises 20x12 25x10 30x10 Barbell Front Raise 45x10 65x10 45x10 Box Squats 135x20 185x17 Quote Link to comment Share on other sites More sharing options...
stranger Posted April 5, 2013 Author Share Posted April 5, 2013 Back and Bi's 2 sets of 3 pullups T Bar rows 45x10 90x10 135x10 180x8 135x10 90x10 45x12 Seated Narrow grip rows 120x12 140x12 160x12 180x12 200x12 120x15 Seated Narrow grip pull downs 130x10 150x8 120x10 Shrugs 225x12 315x12 405x12 495x12 585x12 405x20 315x20 225x20 Barbell curl 135x6 DB curls 40x5 50x5 60x5 40x12 Kettelbell swings 100x10x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted April 8, 2013 Author Share Posted April 8, 2013 Benchpress 135x5 185x2 225x1 255x1 285x0x2 new pr failed twice with sling shot 305x1 310x1 315x1 without 255x2 225x4 Flat DB press 80x5 100x5x2 80x12 Incline DB press 65x12x3 Incline DB flys 30x10 40x10 50x10 60x10x3 40x12 dips 10x3 1 Quote Link to comment Share on other sites More sharing options...
stranger Posted April 12, 2013 Author Share Posted April 12, 2013 Tuesday Squat 135x5 185x3 225x2 275x1 295x1 300x1 225x3x3 pause at bottom for 1-2 seconds dead lift off 2.3" defecate 135x5 185x5 225x3 275x1 315x5x4 Sumo 315x1 315x4 315x2 first time trying sumo and felt very good, going to max next week. Stiff leg deads 135x10 185x10 225x10 135x10 calf raises Thursday Seated military press 135x5 155x3 185x2 205x1 185x3 Dumbbells 60x6 70x6x3 50x12 lat and front raises with 25-30 lbs Flat bench very slow on way down fast on the way up 185x5 225x3 slingshot 225x10 Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 13, 2013 Share Posted April 13, 2013 Good work man. Quote Link to comment Share on other sites More sharing options...
stranger Posted April 16, 2013 Author Share Posted April 16, 2013 Monday Flat bench 135x5 155x5 185x3 225x1 255x1 285x0x2 245x4 245x3 245x8 slingshot Narrow grip 225x5 185x10 Floor press 185x3 225x3x3 flat dumbbell 80x5 100x5 80x10 Inclin 135x10x2 Tuesday sumo DL 135x5 185x5 225x3 275x2 315x1 365x1 405x0x2 Did about 5 singles conventional with 405 going wide , with straps raw and all other ways. 315x5 sumo 315x7 regular squat 135x5 185x3 pause reps 225x3 pause reps 245x1 paused 135x10 Olympic style, ass to heels Good work man. Thanks! Quote Link to comment Share on other sites More sharing options...
stranger Posted April 18, 2013 Author Share Posted April 18, 2013 Thursday Shoulders and speed bench Military press 135x5 155x3 185x2 185x3x2 185x2x2 135x12 Seated DB press 65x6 50x12 Lat raises 20x10 30x10 35x10 Front raises 25x10x2 30x10 speed flat bench with pause 135x5 185x3 225x1 185x3x2 135x12 Olympic squat 135x8 185x10 Quote Link to comment Share on other sites More sharing options...
stranger Posted April 23, 2013 Author Share Posted April 23, 2013 Friday Lots of upper back work and bicep then finished with light speed deads off 2 1/2 defecate Monday First day useing bands and i loved it! Flat bench 160 plus band x3 190 plus band x3 210 plus band x1 230 plus band x3x5 with slingshot 190x5 160 plus band narrowx6 140x8 incline 135x5 155x5 185x3x3 135x12 dips Quote Link to comment Share on other sites More sharing options...
stranger Posted April 23, 2013 Author Share Posted April 23, 2013 Tuesday Olympic ass to grass Squats 135x5 185x5 225x1 250x6x3 pause at bottom 1-2 seconds 185x8 Deadlif off 2.5' deficit 135x5 185x5 225x3 275x3 335x5 365x5 405x3 425x1 DL off ground 315x5x2 one set conventional and one sumo Overall an awesome day. Only wanted to do 335 for 3-5 sets of 3-5 but felt really good so went up. Lockout is on! wanna hit 500 soon!!! Quote Link to comment Share on other sites More sharing options...
stranger Posted April 25, 2013 Author Share Posted April 25, 2013 Thursday Shoulder/Speed bench Seated Military press 135x5 155x3 185x1 205x1 215x0x2 185x4 135x12 Seated DB press 55x5 65x5 75x5 55x12x2 Speed flat against band 140x3 160x3x3 140x5 50x20 about 15 front raises with band Lat raises 20x10 30x10x3 Squats 135x10 185x10 225x2 Quote Link to comment Share on other sites More sharing options...
stranger Posted April 26, 2013 Author Share Posted April 26, 2013 Friday Back and Bi's Seated pull downs 150x10 200x10 180x10x2 150x10 narrow Grip 150x12x3 Seated Cable Rows 150x12 200x12x3 Barbell Shrugs 135x12 225x12 315x12 405x12 315x15 225x25 Did about 6 sets of curls 8 reps 70-110 lbs changing grip Speed Deadlifts 135x5 250x5x3 2.5 house is way too long in the gym lol Quote Link to comment Share on other sites More sharing options...
stranger Posted April 29, 2013 Author Share Posted April 29, 2013 Monday Flat Bench 95x10 135x8 155x5 185x3 225x2 255x3x3 255x5 reactive slingshot 225x10 reactive SS Narrow grip 225x6x2 185x10 Floor press 185x3 225x3 245x3x3 185x10 narrow grip 135x10 Good day even with my right peck hurting a little. Quote Link to comment Share on other sites More sharing options...
stranger Posted April 30, 2013 Author Share Posted April 30, 2013 Oly Squat 135x10 185x5 225x1x2 1 without belt and 1 with 275x3x3 225x5 pause on 5th rep 185x8 pause on 8th rep Dead lift 135x10 225x5 275x5 315x2 365x2 405x3x2 315x8 hold on last rep 315x2 DO hand hold on last rep tried some good mornings 95x10x2 lunges 135x8 Quote Link to comment Share on other sites More sharing options...
stranger Posted May 2, 2013 Author Share Posted May 2, 2013 Thursday Speed bench against band 50x10 100x5 140x3 160x3 190x1 210x1 (too slow) 160x3x2 140x5 50x12 Seated Military 95x10 135x5 155x3 185x3x5 Military DB Press 65x9 55x10 45x12 2 sets of front and lat raises with light DB's Box Squat 135x15 185x10 Presses felt strong today legs didn't lol Quote Link to comment Share on other sites More sharing options...
stranger Posted May 6, 2013 Author Share Posted May 6, 2013 Monday Bench Press 95x10 135x8 155x5 185x2 205x1 235x1 260x2x4 225x6 (short range reps on 1-4 , trying to get my explosive off my chest) 185x14 short range reps on 1-11 Incline 135x5 185x5 205x1 225x1x2 185x5 135x15 then dips, DB skull crushers and sated fly machine Quote Link to comment Share on other sites More sharing options...
stranger Posted May 7, 2013 Author Share Posted May 7, 2013 Heavy Deads and Light Squats/reps Deads 135x8 185x5 225x3 275x2 315x1x2 without and with belt 365x1 405x1 455x1x2 405x3 315x8 225x8 Squat 135x10 185x5 225x5x2 Pause at bottom for 1-2 seconds 185x12 Pause on last rep 135x12 Pause on last rep Good day, 455 was smooth but slow gotta work on speeeeddd Quote Link to comment Share on other sites More sharing options...
stranger Posted May 9, 2013 Author Share Posted May 9, 2013 Thursday Speed bench and Shoulders Speed Bench 135x5 155x5 185x3 205x3 185x5 155x5 135x8 Push Press 135x5 155x3 185x1 225x1 250x2 225x4 185x8 135x8 strict Seated DB 50x8 Finished off with shoulder assistance movement lat and front raises Push press felt great today! Quote Link to comment Share on other sites More sharing options...
stranger Posted May 10, 2013 Author Share Posted May 10, 2013 Friday Upper Back and Bi's Just did 3 rowing movements, shrugs up to 315 for 4 sets and curls on a football bar. Also, calf raise and abs. Just a clean up day Quote Link to comment Share on other sites More sharing options...
stranger Posted May 13, 2013 Author Share Posted May 13, 2013 Monday Chest and Tri's Flat Bench 135x8 155x5 185x3 205x1 235x1 265x2x2 265x1 285x2 reactive slingshot 225x6 225x7 reactive slingshot Narrow grip 225x5 185x10 Incline press machine 45x10 90x8x2 115x7x2 90x7 45x15 Db flys 30x10x3 Seated DB Tricep press 65x10 85x10 105x5 55x15 Good day put my Hands in about an inch or 2 on bench, felt solid. Quote Link to comment Share on other sites More sharing options...
stranger Posted May 14, 2013 Author Share Posted May 14, 2013 Tuesday Heavy Squats and Speed Deads Squat 95x10 135x5 185x3 225x1x2 one with and one without belt 275x1 295x1 315x1x2 second set was really slow at middle. 275x3 225x10 , Pauses on rps 6-10 Dead Lift 135x5 185x5 225x3 250x3x4 250x1 no belt 225x5 185x5 Did 2 sets of 2 with 95 over head squat Finished off with leg extensions, leg curls and forward hyper extensions. good day , gotta get faster in the middle on my squat!!!! Quote Link to comment Share on other sites More sharing options...
stranger Posted May 17, 2013 Author Share Posted May 17, 2013 Thursday Speed bench 95x10 135x8 155x5 185x3 195x3 205x3 215x3 185x5 Seated Military press 135x5 155x3 185x1 205x1 215x0 183x3x2 155x7 135x8 shoulder assistance and light machine press to finish off. Quote Link to comment Share on other sites More sharing options...
stranger Posted May 20, 2013 Author Share Posted May 20, 2013 Friday Upper back and Bi's Monday Flat Bench 95x10 135x8 155x5 185x3 205x2 225x2 245x1 265x2x3 290x2 reactive slingshot with pause at chest Narrow grip 235x5x2 195x10 Floor press 135x5 185x5 225x5 235x3 good pauses at bottom 195x5 Incline Neutral Grip DB 65x8 80x6x3 60x12 Inclin DB flys 30x10 40x10 35x10 Dips BWx8 45x6 90x2 BWx12 Good day. I think i could have gotten 265 for 3 on the first set . Quote Link to comment Share on other sites More sharing options...
stranger Posted May 21, 2013 Author Share Posted May 21, 2013 Tuesday Speed Squat and Rep Deads Squat 95x5 135x5 155x5 185x3x8 135x5 pause with speed Deads 135x5 185x3 225x3 275x1 315x1 365x7 stop at bottom, non touch and go Rack lift just below knee 315x1 365x1 405x1 455x1 500x0 455x1 405x3 Finished off with leg extension and curls, hyper extenders and calf raises. Really good day, was happy with 365x7! Quote Link to comment Share on other sites More sharing options...
stranger Posted May 23, 2013 Author Share Posted May 23, 2013 Thursday Speed bench and Shoulders Speed bench 95x10 135x5 155x5 185x3 225x2x3 185x5 pause at chest Push press 135x5 185x3 225x1 255x0 just missed it 235x3 185x10 Seated DB press 60x10 40x15 Lat and front raises with 20's and 30's Quote Link to comment Share on other sites More sharing options...
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