TmCox Posted November 23, 2014 Author Share Posted November 23, 2014 Thursday 11/20/14 Strict Overhead Press 45 x 5 55 x 5 65 x 5 x 2 Full Squat 55 x 5 80 x 5 105 x 5 130 x 3 150 x 1 165 x 3 x 2 (Volume PR) Quote Link to comment Share on other sites More sharing options...
MattM Posted November 23, 2014 Share Posted November 23, 2014 Nice work! (>'-')> Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 23, 2014 Author Share Posted November 23, 2014 Saturday 11/22/14 Hamstring Warmup Deadlift (no straps) 45 x 5 95 x 5 135 x 5 155 x 3 180 x 3 200 x 5 x 2 22" Rack Pull 135 x 3 185 x 3 225 x 3 275 x 3 315 x 3 365 x 3 -I know this is not an actual deadlift, but this is the most Ive had in hand, so that was exciting! Reverse Hyper (strict, with control on down movements) 40 x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 23, 2014 Author Share Posted November 23, 2014 Nice work! (>'-')> Thanks Kirby! Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 1, 2014 Author Share Posted December 1, 2014 Monday 11/24/14 Shoulder Warmup Paused Bench Press 45 x 5 55 x 5 70 x 3 x 8 Chest Flye 15 x 10 x 3 Rear Deltoid Raise 15 x 10 x 3 EZ Bar Curl 45 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 1, 2014 Author Share Posted December 1, 2014 Tuesday 11/25/14 Hamstring Warmup Pause Full Squat 45 x 5 65 x 5 85 x 5 105 x 2 x 8 Barbell Row 55 x 10 65 x 10 75 x 10 Calf Raises Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 1, 2014 Author Share Posted December 1, 2014 Wednesday 11/26/14 Shoulder Warmup Axle Clean and Press 35 x 5 55 x 5 85 x 3 x 8 (Volume PR) Log Clean and Press 95 x 1 x 2 Dumbbell Lateral Raise 12 x 10 x 5 Moeller Walkouts BW x 78 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 1, 2014 Author Share Posted December 1, 2014 Friday 11/28/14 Hamstring Warmup Deadlift 45 x 5 95 x 5 135 x 5 155 x 3 185 x 3 205 x 1 225 x 1 245 x 1 Dimmel Deadlift 115 x 10 95 x 15 x 2 Pull-ups BW x 5 x 5 Row Machine 90 x 10 50 x 20 Treadmill 2.5 mph at 7.5% for 20 min. Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 20, 2014 Author Share Posted December 20, 2014 (edited) 12/01/14 Pause Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 90 x 5 x 5 Dumbbell Bench Press 35 x 8 x 3 Triceps Pushdown 50 x 10 x 3 Forearm work Tricep Burnouts Tuesday 12/02/14 Squats..... Lunges.... Can't quite remember.... Edited December 20, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 20, 2014 Author Share Posted December 20, 2014 Thursday 12/4/14 Swiss Bar Clean & Press 35 x 5 55 x 5 65 x 2 x 8 Medicine Ball Clean & Press 50 x 10 x 3 Front Delt Raise 10 x 10 x 2 Side Delt Raise 10 x 10 x 2 Rear Delt Raise 10 x 10 x 2 Axle Hold 85 x ~45 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 20, 2014 Author Share Posted December 20, 2014 Saturday 12/6/14 Deadlift (speed) 45 x 5 95 x 5 135 x 3 150 x 1 x 8 Snatch Grip Deadlift 135 x 5 115 x 5 x 2 Neutral Grip Pull-ups BW x 5 x 3 Cable Machine Row 70 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 20, 2014 Author Share Posted December 20, 2014 Monday 12/08/14 Banded Safety Bar Squat (Green Band) 70 x 2 90 x 2 x 4 Full Squat 55 x 2 75 x 2 95 x 2 115 x 1 135 x 1 150 x 2 x 2 Pause Squat 105 x 4 x 6 Bulgarian Split Squat BW x 8 x 3 Calf Raises BW x 100 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 20, 2014 Author Share Posted December 20, 2014 Tuesday 12/09/14 Dumbbell Pull-Over 15 x 20 x 3 4-Board Bench Press 45 x 5 65 x 5 85 x 3 105 x 1 125 x 1 140 x 4 x 4 Bench Press 110 x 5 x 2 Wide-Grip Bench Press 95 x 3 x 2 Swiss Bar Bench Press 95 x 3 Lat Pull-Down 65 x 12 x 3 Behind the Neck Pull-Down 50 x 10 x 3 Band Pull-Aparts black x 20 x 3 Seated Dumbbell External Rotation 8 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 20, 2014 Author Share Posted December 20, 2014 (edited) Wednesday 12/10/14 Hamstring Warmup Single Leg Deadlift 65 x 8 x 3 ~22" Rack Deadlift 135 x 2 185 x 2 225 x 1 275 x 1 300 x 3 x 3 300 x 5 Snatch Grip Deadlift 60 x 8 x 3 Snatch Grip Pendlay Row 100 x 5 x 3 Deficit Deadlift (75 sec rest between sets) 170 x 4 x 6 Banded Wide-Grip Dimel Deadlift 85+Skinny Red x 15 x 3 Back Extensions BW x 8 x 3 UFF-DA!! Edited December 20, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 Friday 12/12/14 Barbell Overhead Rack Press (~6" ROM) 45 x 3 55 x 3 65 x 3 75 x 1 85 x 1 90 x 6 x 4 Barbell Strict Overhead Press 65 x 7 x 2 55 x 7 x 2 Unilateral Dumbbell Push Press (<2 min rest) 20 x 10 x 2 Dumbbell Side Raise (~90 sec rest) 8 x 20 x 3 Reverse Dumbbell Flye (~90 sec rest) 5 x 20 x 3 Dumbbell Upright Row (~90 sec rest) 15 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 Saturday 12/13/14 Axle Clean 35 x 5 55 x 5 60 x 5 65 x 5 70 x 5 75 x 5 80 x 5 Front Squat 55 x 2 75 x 2 95 x 3 x 2 Farmers Hold (Slightly Elevated Pick) 130 x pick 150 x 10 seconds x 5 (Volume PR) 135 x 10 seconds -Hands were pretty shot from these "Stone" Apparatus 65 x 3 85 x 5 x 2 -Lifted up to chin and lowered to lap each rep Barbell Curl 45 x 20 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 Monday 12/15/14 Overhead Squat (Had to use an axle so it was light enough) 35 x 5 x 3 (<2 min rest) Banded Safety Bar Squat (Green Bands x 2 each side) 70 x 2 95 x 4 x 3 -Bar Weight recorded only Back Full Squat 55 x 1 105 x 1 150 x 3 x 3 Pause Squat 120 x 2 x 3 Bulgarian Split Squat 8 x 7 x 3 Unilateral Calf Raises BW x 25 x 4 (no rest between sets) Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 (edited) Tuesday 12/16/14 Dumbbell Pull-Over 15 x 20 x 3 (<2 min rest) 5-Board Bench Press 140 x 3 x 3 Bench Press 105 x 3 95 x 3 85 x 3 Lat Pull-Down 60 x 10 x 3 Behind The Neck Pull-Downs 55 x 10 x 3 Band Pull-Aparts Thin Blue x 20 x 3 Seated Dumbbell External Rotation 10 x 20 x 3 Edited December 21, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 Thursday 12/18/14 Single Leg Deadlift 60 x 8 x 3 ~22" Rack Deadlift 135 x 2 185 x 2 225 x 1 275 x 1 310 x 2 x 3 Snatch-Grip Deadlift 125 x 5 x 3 Snatch-Grip Pendlay Row 110 x 5 x 3 Glute-Ham Raise BW x 8 x 3 (~45 sec rest) Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 (edited) Friday 12/19/14 Bar Pull-Over 15 x 15 x 3 (<2 min rest) Swiss Bar Overhead Rack Press (6" ROM) 35 x 5 55 x 3 75 x 2 95 x 12 x 3 Barbell Strict Overhead Press 70 x 7 x 3 Unilateral Dumbbell Strict Press 30 x 8 x 3 Dumbbell Lateral Raise (~75 sec rest) 10 x 15 x 3 Reverse Dumbbell Flye (~75 sec rest) 8 x 18 x 3 Dumbbell Upright Row (~75 sec rest) 15 x 12 x 2 Edited December 21, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 21, 2014 Author Share Posted December 21, 2014 Saturday 12/20/14 Axle Continental Clean 35 x 5 55 x 3 65 x 5 75 x 5 80 x 5 85 x 5 x 2 Front Squat 45 x 2 65 x 2 85 x 2 100 x 5 x 3 (Volume PR) Farmers Hold (Slightly Elevated Pick) 130 x pick 155 x 10 seconds x 3 140 x 25 seconds Plank BW x 60 seconds x 3 Unilateral Dumbbell Hammer Curls 15 x 15 (Right) 15 x 20 (Left) Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 23, 2014 Author Share Posted December 23, 2014 Monday 12/22/14 Hamstring Warmup Overhead Squat 35 x 8 x 3 (<2 min rest) Full Squat 45 x 5 65 x 5 85 x 5 105 x 5 125 x 3 145 x 1 160 x 4 x 4 (Volume PR) Pause Squat 120 x 5 x 4 Bulgarian Split Squat 15 x 8 x 2 15 x 5 x 2 -Quads were pretty shot at this point....couldn't get to 8 for the last two sets... Seated Calf Machine 90 x 10 x 4 (~45 sec rest) Treadmill 7.5% inc @ 3.0 MPH x 30 min. Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 27, 2014 Author Share Posted December 27, 2014 Wednesday 12/24/14 Hamstring Warmup Single Leg Deadlift 60 x 8 x 3 Rack Deadlift (~22") 135 x 3 185 x 2 225 x 2 275 x 2 320 x 3 x 4 (Volume PR) Snatch-Grip Pendlay Row 115 x 7 x 4 Deficit Deadlift (~2") 180 x 3 x 5 180 x 4 x 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 27, 2014 Author Share Posted December 27, 2014 Friday 12/26/14 Shoulder Warmup Barbell Pullover 15 x 15 x 4 Swiss Bar Overhead Rack Press (~6" ROM) 35 x 5 60 x 3 75 x 3 90 x 2 100 x 10 x 4 (Weight PR, Rep PR, Volume PR) Barbell Overhead Strict Press 75 x 3 x 4 70 x 3 x 4 Reverse Dumbbell Flye 10 x 13 x 4 Dumbbell Upright Row 20 x 8 x 4 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 27, 2014 Author Share Posted December 27, 2014 Saturday 12/27/14 Hamstring Warmup Front Squat 45 x 2 65 x 2 85 x 2 100 x 6 x 4 (Volume PR) Axle Continental Clean 35 x 5 55 x 2 70 x 3 75 x 3 80 x 3 85 x 3 90 x 3 "Stone" Shouldering 50 x 12 x 4 -used a medicine ball and alternated sides each rep Farmers Hold 130 x pick 160 x 9 seconds x 5 (Weight PR, Time PR, Volume PR) 145 x 20 seconds 145 x 12 seconds EZ Bar Curl 25 x 50 Quote Link to comment Share on other sites More sharing options...
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