TmCox Posted October 11, 2014 Author Share Posted October 11, 2014 Did you compete? Let us know Unfortunately I was just a spectator this year due to only having been in one competition so far, but I am definitely going to get in a few comps this year to qualify for next year! Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 13, 2014 Author Share Posted October 13, 2014 Sunday 10/12/14 Hamstring Warmup Deadlift 45 x 10 95 x 5 135 x 5 185 x 5 225 x 5 x 4 (Volume PR) Cable Machine Rows 85 x 12 100 x 12 115 x 12 Pull-Ups + Alternating Dumbbell Curls (BW x 6 + 25 x 6) x 3 Calf Raises BW x 100 total Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 17, 2014 Author Share Posted October 17, 2014 Monday 10/13/14 Bench Work out. ugh. Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 17, 2014 Author Share Posted October 17, 2014 Tuesday 10/14/14 Hamstring Warmup Speed Squat 55 x 5 75 x 5 95 x 5 115 x 2 x 8 Tire Flip 235 x 4 x 5 Dorsiflexion 25 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 17, 2014 Author Share Posted October 17, 2014 Thursday 10/16/14 Shoulder Warmup Strict Overhead Press 45 x 5 55 x 5 65 x 5 75 x 1 85 x 1 (Weight PR) 95 x miss 95 x 1 (MIGHT have cheated a bit...) 90 x 1 (Weight PR) 95 x 1 (Weight PR) **No cheating Lateral Raises 10 x 10 x 3 Banded Rotator Cuff Rehab 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted October 18, 2014 Share Posted October 18, 2014 This was a great workout! Nicely done Quote Link to comment Share on other sites More sharing options...
MattM Posted October 19, 2014 Share Posted October 19, 2014 (edited) Edited October 19, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 19, 2014 Author Share Posted October 19, 2014 Saturday 10/19/14 WORKOUT Deadlift 45 x 5 95 x 5 135 x 5 185 x 3 225 x 1 245 x 1 265 x 1 285 x 1 (Weight PR) -best deadlift in the gym, outside of a comp. No video Axle Cleans 55 x 1 85 x 1 105 x 1 x 8 GHR BW x 3 x 10 CIRCUIT Curls 15 x 10 x 3 Situps BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 23, 2014 Author Share Posted October 23, 2014 Monday 10/20/14 Shoulder Warmup Bench Press 45 x 5 60 x 5 75 x 5 90 x 5 105 x 3 120 x 1 135 x 1 -I have hit a plateau on my bench press, I have failed 140 on 3 different occasions. ugh. Dips BW x 5 x 3 Neutral Grip Chin-ups BW x 5 x 3 Burpees x ~60 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 23, 2014 Author Share Posted October 23, 2014 Tuesday 10/21/14 Hamstring Warmup Full Squat 55 x 5 85 x 5 115 x 5 145 x 3 175 x 1 195 x 1 Yoke Hold 190 x pic + 15 seconds 280 x 3 pics + 15 seconds 330 x pic + 30 second hold Step Ups 55 x 5 (R&L) 70 x 5 (R&L) 85 x 5 (R&L) Uphill Sprint on Treadmill 10% incline @ 8.5 MPH x 90 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 27, 2014 Author Share Posted October 27, 2014 Thursday 10/23/14 Shoulder Warmup Strict Overhead Press 45 x 5 60 x 5 70 x 5 80 x 7 (Rep PR) -Goal was 80 for 3, so this was a good lift today! Dumbbell Clean and Press 30 x 3 40 x 1 x 5 (Shoulders weren't feeling right, so stuck to singles) Single Arm Dumbbell Rows 30 x 10 35 x 10 40 x 10 -kept them light and strict Medicine Ball Slams 50lbs x ~45 seconds 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 27, 2014 Author Share Posted October 27, 2014 Saturday 10/25/14 Hamstring Warmup Deadlift 95 x 5 135 x 5 185 x 3 215 x 1 240 x 2 Farmers Hold 40 x 15 seconds 90 x failure x 2 Chest Supported Dumbbell Row 15 x 12 x 3 Jumprope Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 29, 2014 Author Share Posted October 29, 2014 Monday 10/27/14 Shoulder Warmup Bench Press 45 x 5 60 x 5 75 x 5 90 x 3 105 x 1 115 x 3 Banded Push-ups Thin Blue+BW x 10 x 3 Feet Elevated Inverted Rows BW x 10 x 3 Cable Machine Rows 20lbs x 50 Quote Link to comment Share on other sites More sharing options...
TmCox Posted October 29, 2014 Author Share Posted October 29, 2014 Tuesday 10/28/14 Hamstring Warmup Full Squat 55 x 5 85 x 5 115 x 3 145 x 1 175 x 3 (Rep PR) Yoke 190 x 15 second hold 260 x 3 picks + 30 second hold Glute-Ham Raise BW x 8 x 3 Jump Squats BW x 20 -ridiculous how hard this was at the end of the workout. Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 2, 2014 Author Share Posted November 2, 2014 Thursday 10/30/14 Shoulder Warmup Strict Overhead Press 45 x 5 60 x 3 70 x 5 Dumbbell Front Raises 8 x 12 x 3 Banded Pull-Aparts Red x 12 x 3 Moeller Walkouts Saturday 11/01/14 Hamstring Warmup Deadlift 45 x 5 95 x 5 135 x 3 185 x 3 215 x 5 Power Clean 45 x 1 55 x 1 65 x 1 75 x 1 85 x 1 95 x 1 105 x 1 115 x 1 (Weight PR) Shoulder Shrugs 35 x 12 x 3 Jumprope Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 5, 2014 Author Share Posted November 5, 2014 Monday 11/03/14 Shoulder Warmup Bench Press 45 x 5 60 x 5 75 x 5 90 x 3 100 x 5 Dumbbell Bench Press 40 x 8 x 3 Dumbbell Row 40 x 8 45 x 8 50 x 8 Lat Pulldown to failure Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 5, 2014 Author Share Posted November 5, 2014 Tuesday 11/04/14 Hamstring Warmup Full Squat 55 x 5 80 x 5 105 x 3 130 x 1 150 x 5 Yoke 190 260 330 Reverse Hyper 70 x 8 x 3 Plate Clean 100 x 3 x 3 Treadmill uphill "sprint" for 60 seconds haha Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 8, 2014 Author Share Posted November 8, 2014 Thursday 11/06/14 Shoulder Warmup Strict Overhead Press 45 x 5 55 x 5 65 x 3 75 x 3 85 x 2 (Rep PR) -this wasn't hard, could have done more. Log Clean and Press 90 x 1 x 4 Banded Triceps Pushdown Orange band x 60 seconds -triceps VERY tired Jumprope Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 8, 2014 Author Share Posted November 8, 2014 Saturday 11/08/14 Hamstring Warmup Deadlift 45 x 5 95 x 5 135 x 3 185 x 3 225 x 3 255 x 1 x 2 DO Axle Hold 100 x ~47 seconds Pull-Ups BW x 13 (Rep PR) Wide Grip Pull-Ups BW x 3 BW x 4 Keg Toss ~33lbs x 3 -Keg is a little hard to swing between my legs so this wasn't quite as fun as I had hoped. Dumbbell Swings 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 16, 2014 Author Share Posted November 16, 2014 Monday 11/10/14 Bench Press 45 x 5 60 x 5 75 x 5 90 x 3 105 x 1 120 x 1 x 2 Chest Fly 12 x 12 x 3 Banded Curls Banded Rotator Cuff Rehab Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 16, 2014 Author Share Posted November 16, 2014 Tuesday 11/11/14 Full Squat 55 x 5 85 x 5 115 x 5 135 x 2 155 x 1 170 x 1 185 x 1 x 2 (Volume PR) 3 Point Plank BW x 30 seconds each side x 3 Banded Unilateral Calf Raises BW+Band x 25 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 16, 2014 Author Share Posted November 16, 2014 Thursday 11/13/14 Strict Overhead Press 45 x 5 55 x 5 65 x 3 75 x 6 75 x 8 (Rep PR, Volume PR) Dumbbell Clean and Press 30 x 2 x 5 (Each Arm) Single Arm Dumbbell Overhead Triceps Extension 15 x 10 Banded Overhead Triceps Extension Red Band x 10 x 2 Moeller Walkouts Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 16, 2014 Author Share Posted November 16, 2014 Saturday 11/15/14 Deadlift 45 x 5 95 x 5 135 x 5 185 x 3 225 x 3 x 2 Incline Dumbbell Rows 12 x 12 x 3 BW Hang Medicine Ball Slams Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 17, 2014 Author Share Posted November 17, 2014 Monday 11/17/14 Shoulder Warmup Bench Press 45 x 5 60 x 5 70 x 5 80 x 5 90 x 3 100 x 2 110 x 10 (Rep PR) Dips BW x 6 x 3 Rear Deltoid Raise 10 x 12 x 3 Jumping Jacks Quote Link to comment Share on other sites More sharing options...
MattM Posted November 18, 2014 Share Posted November 18, 2014 Huge PR!!! Quote Link to comment Share on other sites More sharing options...
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