carusom1 Posted December 29, 2011 Author Share Posted December 29, 2011 122811 Workout 2 Pull downs: increasing band tension 4 x 10 Seated Row: increasing band tension 4 x 10 Seated Shrugs: increasing band tension 4 x 10 Another Seated Row: stack + increasing band tension 4 x 10 Rev. Flye: 6 x 10 x increasing to stack (200) Cable Rev. Flye crossover: 3 x 10 x 55, 60, 65 3 x 10 x mini band Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 31, 2011 Author Share Posted December 31, 2011 123011 SS Floor Bench Press: all wt + quad mini bands (~200 at lockout, maybe half that at bottom) 275 x 2, 315 x 1, 345 x 1, 365 x miss, 365 x 1 w/ slingshot add 80-90lb in chains Close grip 135 x 5, 165 x 5, 195 x 5 Front Raises Lateral Raises 2 Shoulder Rehab/Prehab movements Chaos Bench and JM Presses (Keetlebell suspended with bands + little weight) Lat Pull Bicep Curl Standing Hammer Mega mini band curl I'm lazy -- too many sets and reps to post Ab Plank: Front, Side, Side x 2 (1 min. each) Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 2, 2012 Author Share Posted January 2, 2012 010112 Speed Squat: doubles, all wt + bands (130 at top) 14" box 285, 325, 375, 425, 455 add briefs, 15" box 465, 505 add belt 555 Rack Deadlift: actually 24" doubles 805, 905, 1015, 1115, 1165 Speed Sumo Rack-Deadlift: 15 1/2" / singles all wt + quad minis (180-200 at top, maybe half that at bottom) 405, 455, 495, 545, 585, 635 Pull up: neutral grip 8 w/ band 8 x bw 15 x bw (a bit ugly, PR at bw [285]) Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 2, 2012 Author Share Posted January 2, 2012 (edited) 010212 SS Floor Bench: 4-board, doubles 385 + 90 chain 385 + 120 chain 385 + 150 chain 405 + 150 chain 435 + 150 chain 475 + 150 chain (PR) Speed Floor Bench: 2-board, pause 225 x 3 275 x 3 315 x 3 365 x 1 405 x 1 455 x 1 (this was still moving pretty fast) Dips: 5 x bw 5 + green band 5 + blue band 5 + blue and mini band "Chaos" Bench: 35 Keetlebells hanging from quad minis (on Oly bar) 2 x 20 One-Arm Preacher Curl: 50 x 8 75 x 8 85 x 8 (a bit ugly) Hammer Cable Curl: 65 x 10 95 x 10 100 x 10 Ab Machine: 3 x 20 Quick Stretch Edited January 2, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 5, 2012 Author Share Posted January 5, 2012 010412 Squat: 600 x 6 w/ belt Suspended Good Morning: mid-stomach / Chambered Bar / wide stance 620 x 3 PR at this height narrow stance 3 x 8 x 330 Reverse Hyper: 2 x 5 x 75 (4-1-4 tempo) PR Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 7, 2012 Author Share Posted January 7, 2012 (edited) 010612 SS Bench: 475 x 1 w/ pause DB Incline Bench: 30 degree 150 x 8 PR Chaos Bench: 3 x 12 x ~50lb keetlebells Lying Tri. Ext.: up to 90 x 12 Cable Tri. Ext.: 2 x 20 x 45 DB Conc.Curl: up to 90 x 10 DB Hammer Conc. Curl: up to 90 x 10 DB Lat. Raise: 3 x 8 x 65 Stretch Edited January 7, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 9, 2012 Author Share Posted January 9, 2012 010812 Speed Box Squat: Buffalo Bar / Mono / 14" box / no belt all wt + 160 in chains (all the chain is off the ground at top end) 240 x 3, 280 x 3 6 x 3 x 320 Speed Deadlift: all wt + double minis (reported 200 - 220 at top) 315 x 2, 365 x 1, 365 x 1, 405 x 1, 455 x 1, 455 x 1, 365 x 3 my upper back is getting stronger from the rack deads -- my lockout has improved Rack Deadlift: 24" / Jessup Bar 840 x 1 800 x 8 930 x 5 1200 x very close, but not quite locked out Pull up: neutral grip 8 w/ orange band 3 x bw 4 x 3 x bw + 60 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 10, 2012 Share Posted January 10, 2012 Squat PR, Bench PR, even Shrugs at 620 DO. Oh my! Looks like things are going well- Quote Link to comment Share on other sites More sharing options...
MattM Posted January 10, 2012 Share Posted January 10, 2012 Just a monster...... Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 11, 2012 Author Share Posted January 11, 2012 Thanks, Matt! Kelly- Thanks. Training is going well. However, my improvements are moving at glacial pace. I didn't realize this until I went back to look through my log but most of the PRs I hit are fairly small increments, sometimes over the period of years -- I guess that's just the way it goes. 011012 SS BB Press: strict 285 x 9 Seated Uni. Row: all wt + double monster minis sets of 10 90, 180, 270, 360 Pull down machine: all wt + double monster minis sets of 10 90, 180, 270, 360 Seated Shrug: sets of 10 90, 180, 270, 360, 450, 540 BTN Pull-down: sets of 10 130, 150, 170, 190 Rear delt cable cross-over: sets of 10 40, 50, 60, 70, 80, 90 PR Seated Flye: sets of 20 130, 150, 170, 190 Rev. Flye: sets of 10 100, 120, 140, 160 Rev. Flye: reverse grip sets of 10 180, 200, 200, 200 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 12, 2012 Author Share Posted January 12, 2012 011112 Calf Ext. Machine: 2 x 20 x 400 Squat: Buffalo Bar 5 x 5 x 545 pause, add belt 3 x 2 x 530 Straight-leg Sumo Deadlift: sets of 5 155, 205, 255, 305, 355 Single Leg Curl: 6 x 6 x 80 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 14, 2012 Author Share Posted January 14, 2012 011412 SS Bench: 445 x 2 495 x 2 w/ slingshot and 2-board add shirt (single-ply Rage X) 545 x 2 2-board 605 x 1 2-board 635 x1 1-board shirted PR "Chaos" JM Press: 17lb keetlebells 105 x 11 115 x 10 125 x 10 I know this weight doesn't look like much but my triceps were smashed after this movement DB Bench: 110 x 20 130 x 17 Lying DB Tri. Ext.: 50 x 20 60 x 20 Conc. Curl: 50 x 20 60 x 20 DB Shoulder Rehab/Prehab 3 movements 2 x 10 x 20 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 16, 2012 Author Share Posted January 16, 2012 011512 Calf Ext.: up to 1080 x 15 Speed Squat: 15.25" box touch and go doubles up to 325 + 180 chains add briefs, no belt 325 + 220 chains 345 + 240 chains 375 + 240 chains 415 + 260 chains 445 + 260 chains 465 + 260 chains BB Shrugs: up to 935 x 5 18" Rack Deadlift: all wt + grey short band (0-160) doubles 405, 455, 495, 545, 585, 635, 675 (add belt for last set) Pull up: narrow grip 5 w/ mini 5 x bw 2 x 5 x double mini Back Ext.: 12 x bw 12 x double monster mini 12 x double purple 12 x double green 011612 SS Bench: 3-board double orange reverse band (90-45 at top) 505 x 2, 555 x 2, 605 x 2, 645 x 2, 675 x 1 speed 2-board (same set-up) 405 x 1, 405 + 65 chains x 1, 405 + 95 chains x 1, 405 + 125 chains x 1, 405 x 135 chains x 1, 405 x 170 chains x 1 Seated Shoulder Press: 90 x 8 140 x 8 220 x 8 Cable Tri. Ext.: 60 x 12 80 x 12 100 x 12 Single Cable Tri. Ext.: 60 x 12 80 x 12 100 x 12 Preacher DB Curl: sets of 8 25, 35, 45, 55, 65 Ab Wheel: 3 x 5 x off toes Quote Link to comment Share on other sites More sharing options...
MattM Posted January 19, 2012 Share Posted January 19, 2012 That's my kind of workout! Well... besides the massive bench anyway haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 19, 2012 Author Share Posted January 19, 2012 Matt- you would probably enjoy working out with Tim (the 200lb bench guy), he loves doing a crap ton of accessory, including biceps. I didn't even know I had biceps until I started training them on a more regular basis. 011812 Deadlift: elevated on a few mats ~10" up to 725 x 2 with belt and straps my deadlift has really changed, I feel slower off the floor but the lockout is way stronger. Hopefully, I can bring it all together at some point. Squat: 4 x 4 x 585 pause 2 x 3 x 545 all with belt Quick stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 26, 2012 Author Share Posted January 26, 2012 Back from Deload 012512 Squat: 4 x 4 x 625 pause 2 x 3 x 560 all with belt Single-leg Press: sets of 12 90, 140, 180, 230, 270 kept light due to some knee pain Lying single-leg curl: sets of 8 70, 70, 90, 110 Donkey Calf Raise Back Ext. Decline Sit ups Stretch Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 27, 2012 Share Posted January 27, 2012 Squat: 4 x 4 x 625 pause 2 x 3 x 560 all with belt That's some nice rep work on the squats 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 28, 2012 Author Share Posted January 28, 2012 (edited) Thanks, John! 012812 SS Bench: 415 x 4 add slingshot 455 x 3 495 x 2 DB Bench: up to 150 x 12 Lying DB Lat. Tri. Ext.: sets of 10 60, 80, 90 PR Overhead Cable Tri. Ext.: 3 x 20 x 70 DB Conc. Curl: 50 x 10, 70 x 10, 90 x 12 DB Conc. Hammer Curl: 50 x 10, 70 x 10, 90 x 12 DB Lat. Raise: sets of 10 40, 50 , 60, 75 PR Edited January 28, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted January 28, 2012 Share Posted January 28, 2012 Squat: 4 x 4 x 625 pause 2 x 3 x 560 all with belt That's some nice rep work on the squats I concur. Nice bench PR too! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 30, 2012 Author Share Posted January 30, 2012 Kelly, thanks buddy! Tonight was horrible, for some reason I just felt like total turd. 012912 Calf Ext.: leg press up to 1100 x 15 Rack Deadlift: 24" up to 1135 x 1 Deadlift: reverse band, orange (65-0) 605 x 2, 655 x 2, 700 x 2 5 x 3 x 515 (90 sec rest) Pull up: narrow 3 x 6 x bw Quote Link to comment Share on other sites More sharing options...
schunajm Posted January 30, 2012 Share Posted January 30, 2012 Noticed you are using the Sling Shot. Like it? Thoughts? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 3, 2012 Author Share Posted February 3, 2012 John- I didn't like the feel of the slingshot at first but it's starting to acclimate. I'm using the slingshot and shirt for overload, which in hope may improve my overall pressing. 020112 Uni Seated Row: sets of 10 180, 225, 270 Uni Pull down machine: sets of 10 180, 225, 250 Pull up: wide 3 x 10 w/ green band Rev. Flye: 3 x 10 x stack Cable Rev. Flye: sets of 10 85, 100, 110 2 x 20 x monster mini Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 4, 2012 Author Share Posted February 4, 2012 020312 SS Bench: all wt + 105 in chains 345 x 2, 365 x 2, 375 x 1, 385 x 1 "Chaos" JM Press: hanging keetlebells from monster minis 125 x 8 200 x 6 220 x 4 Tate Press: sets of 8 50, 70, 100 Pull down curl: sets of 10 100, 150, 200, 250, 300 DB Lat. Raise: 50 x 8, 75 x 8, 100 x 8 35 x 10, 50 x 10, 70 x 10 (more strict) PR Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 6, 2012 Author Share Posted February 6, 2012 Bench: all wt + 105 in chains 345 x 2, 365 x 2, 375 x 1, 385 x 1 add slingshot 415 x 1, 455 x 1 020512 Calf Ext.: leg press sets of 15 600, 820, 1040, 1260, 1400 Shrugs: up to 1075 x 10 Deadlift: wt + double minis (~200-220 at top) singles 315, 405, 455, 505 no bands 650 x 3 belt and chalk 3.5" deficit 6 x 2 x 500 (90 sec rest) Pull up: nuetral grip 8 w/ blue band 3 x 6 x bw 2 x 12 x bw Back Ext.: 3 x 15 x bw Ab Pull down: 4 x 12 x 90, 140, 190, 210 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 7, 2012 Author Share Posted February 7, 2012 020612 SS BB Press: strict 6 x 5 x 240 Straight-arm DB Flye: sets of 12, fairly strict 30, 40, 45, 50 Cable Flye: 3 x 15 x 200 Decline Sit up: 3 x 15 Light front raise and bicep to get some blood into my left arm, which was bugging me a little bit. Stretch Quote Link to comment Share on other sites More sharing options...
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