TmCox Posted January 3, 2014 Author Share Posted January 3, 2014 Monday 12/30/13 Shoulder Warmup Banded Speed Bench Press (~65 pound band tension at the top) 45+Bands x 5 50+Bands x 5 55+Bands x 5 60+Bands x 5 x 3 (Volume PR) Neutral Grip Cable Row 45x3 35x7 40x10x2 Rear Deltoid Raises 12x10x3 One Arm Dumbbell Preacher Curl 12x10x3 Gripper as many closes as possible each hand x 30 seconds x 3 Neck Static Hold Front: Weightless x Failure Back: 15lbs x Failure Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 3, 2014 Author Share Posted January 3, 2014 Tuesday 12/31/13 Hamstring Warmup Banded Speed Full Squat (~90 pound band tension at the top) 45+Bands x 5 50+Bands x 5 65+Bands x 5 x 3 (Volume PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 345 x 30 seconds (Weight PR) Poliquin Squats 70x10x3 Side Bends 60x10x3 Single Leg Calf Raises 35x10x3 Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 3, 2014 Author Share Posted January 3, 2014 Thursday 01/02/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 5 62.5 x 3 72.5 x 5 x 5 (Volume PR, Rep PR) One Arm Triceps Extension 5 x 17 5 x 10 x 2 Elbow Elevated Dumbbell Rotation 12 x 10 x 3 Band Pull-Aparts Black x 20 x 3 Neck Holds Front: 2.5 x failure Back: 20 x failure Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 7, 2014 Author Share Posted January 7, 2014 Saturday 01/04/14 Hamstring Warmup Banded Speed Dead Lift (~130 pound band tension at the top) 45+Bands x 5 65+Bands x 3 95+Bands x 1 110+Bands x 5 x 3 (Volume PR) Pendlay Row 70x10x3 Farmer Hold 40 x 15 seconds 120 x 15 seconds x 2 Sandbag Over Bar (~50") 90 x 2 (Weight PR) 118 x 1 x 2 (Weight PR, Volume PR) Chin ups BW x 6 BW x (1 chin up, 1 wide grip, 1 neutral grip) BW x 1 neutral grip + hold until failure Barbell Curls 45x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 7, 2014 Author Share Posted January 7, 2014 (edited) Monday 01/06/14 Shoulder Warmup Bench Press 45 x 5 50 x 3 60 x 3 70 x 3 80 x 1 90 x 5 (Rep PR) One Arm Dumbbell Bench Press 25 x 17 x 2 (Right and Left Arm) 30 x 11 (Right and Left Arm) One Arm Cable Machine Pull Down 30 x 8 x 2 (Right and Left Arm) 30 x 7 (Right and Left Arm) Posterior Deltoid Raise 12 x 12 x 3 Arnold Curls 12 x 12 15 x 12 20 x 12 Gripper 35 seconds each hand 1 set to failure each hand Edited January 7, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
MattM Posted January 7, 2014 Share Posted January 7, 2014 You got 6 on the 90lb bench not 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 8, 2014 Author Share Posted January 8, 2014 (edited) You got 6 on the 90lb bench not 5 Yes, after our more detailed conversation that was our ending consensus, however, it's too late to edit that post. Tuesday 01/07/14 Hamstring Warmup Speed Full Squat 45 x 5 55 x 5 70 x 3 85 x 3 100 x 3 115 x 1 135 x 2 (Rep PR) -almost got 3, but needed a small lift. overall a miss though. Yoke Hold 190 x 30 seconds 260 x 30 seconds 350 x 30 seconds (Weight PR) Seated Calf Work Thick Yellow band x 12 x 3 Donkey Single Leg Calf Raises BW x 12 x 3 Dorsiflexion BW x 12 x 3 Edited January 8, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 12, 2014 Author Share Posted January 12, 2014 Thursday 01/09/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 3 62.5 x 1 67.5 x 10 (Rep PR) Single Arm Dumbbell Overhead Press 20 x 19 (Right) 20 x 16 (Left 20 x 3 (Left) 20 x 20 (Right and Left) Single Arm Banded Triceps Pushdown Orange band x 12 x 3 (Right and Left) Elbow Elevated Dumbbell Rotation 8 x 20 x 3 Neck Static Hold Front: 2.5 x 60 seconds Back: 25 x 30 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 12, 2014 Author Share Posted January 12, 2014 Saturday 01/11/14 Hamstring Warmup Dead Lift 45 x 10 45 x 5 70 x 5 95 x 5 120 x 5 145 x 3 170 x 3 195 x 1 225 x 3 (Rep PR) Farmers Hold 40 x 15 seconds 90 x 15 seconds 135 x 28 seconds (Time PR) Chin ups BW x 8 (Rep PR) BW-Purple Band x 10 neutral grip BW-Purple Band x 8 wide grip Barbell Curls 45 x 12 x 2 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2014 Share Posted January 12, 2014 It was 225x4 not 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 15, 2014 Author Share Posted January 15, 2014 It was 225x4 not 3 Apparently I cannot count recently.... Monday 01/13/14 Shoulder Warmup Pushups BW x 5 x 3 Banded Bench Press (~65 pound band tension at the top) 45 x 5 50 x 5 55 x 6 x 4 Single Arm Dumbbell Bench Press 30 x 15 Short workout today. Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 16, 2014 Author Share Posted January 16, 2014 Tuesday 1/14/14 Hamstring Warmup Banded Speed Full Squat (~100lbs band tension at top) BW x 5 x 4 45+Bands x 5 60 x 6 x 4 Sandbag Over Bar @51inches 50 x 3 120 x 2 (Rep PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 355 x 30 seconds (Weight PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 16, 2014 Author Share Posted January 16, 2014 Wednesday 1/15/14 Lat Pulldown (warmup) 75 x 10 Chinups BW x 5 x 3 One Arm Cable Row (strapless) 55 x 8 65 x 8 75 x 8 Alternating Dumbbell Curls 25 x 8 x 2 25 x 4 (left only) Seated Calf Machine 45 x 12 70 x 12 x 2 Single Leg Calf Raise BW+25 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 17, 2014 Author Share Posted January 17, 2014 Tuesday 1/14/14 Hamstring Warmup Banded Speed Full Squat (~100lbs band tension at top) BW x 5 x 4 45+Bands x 5 60+Bands x 6 x 4* Yoke Hold 190 x 30 seconds 260 x 30 seconds 360 x 30 seconds (Weight PR)* *These have been edited. Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 18, 2014 Author Share Posted January 18, 2014 Thursday 01/16/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 1 57.5 x 6 x 4 One Arm Dumbbell Overhead Press 25 x 13 (Right and Left) One Arm Lying Triceps Extension (Dumbbell) 15 x 8 (Right) 15 x 6 (Left) 15 x 2 (Left) 10 x 19 (Right and Left) Elbow Elevated External Rotation (Dumbbell) 10 x 20 x 2 Band Pull Aparts Purple x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 24, 2014 Author Share Posted January 24, 2014 Saturday 01/18/14 Hamstring Warmup Banded Dead Lift (~130 pound band tension at the top) 45+Bands x 5 x 2 65+Bands x 5 95+Bands x 3 105+Bands x 6 x 3 Sumo Dead Lift 105 x 2 x 8 Dumbbell Curls 15 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 24, 2014 Author Share Posted January 24, 2014 Monday 01/20/14 Shoulder Warmup BW Pushups x 5 x 4 Banded Bench Press (~65 pounds at the top) 45+Bands x 5 55+Bands x 5 70+Bands x 5 x 5 (Volume PR) Neutral Grip Cable Row 45 x 10 x 3 Posterior Deltoid Raise 15 x 10 x 3 Alternating Dumbbell Curl 25 x 10 x 3 Gripper 3 sets to failure each hand Deep Cervical Flexion w/band Red x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 24, 2014 Author Share Posted January 24, 2014 Tuesday 01/21/14 Hamstring Warmup Banded Squat (~100 pounds at the top) 45+Bands x 5 55+Bands x 5 70+Bands x 5 x 3 (Volume PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 370 x 30 seconds (Weight PR) -Pick is getting slower though... Russian Twists 10 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 2, 2014 Author Share Posted February 2, 2014 Thursday 01/23/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 3 62.5 x 3 72.5 x 1 77.5 x 5 x 5 (Weight PR, Rep PR, Volume PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 2, 2014 Author Share Posted February 2, 2014 Tuesday 01/28/14 Pushups BW x 10 x 5 One Arm Pulldown w/plate loaded cable machine 20 x 10 x 3 Single Arm Dumbbell Row 30 x 5 40 x 10 x 3 Alternating Dumbbell Curl 30 x 8 25 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 2, 2014 Author Share Posted February 2, 2014 Wednesday 01/29/14 Hamstring Warmup Yoke Squat Lift (44 inch pick) 190 x 1 200 x 1 (Weight PR) 210 x miss 190 x 2 x 3 (Rep PR, Volume PR) GHR BW x 15 x 3 Single Leg Calf Raise BW x 25 x 3 AB Wheel off knees BW x 5 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 2, 2014 Author Share Posted February 2, 2014 Thursday 01/30/14 Intramural Volleyball (6 games) Single Arm Dumbbell Press 28 x 10 (Right) 28 x 7 (Left) 28 x 3 (Left) Overhead Dumbbell Triceps Extension 14 x 15 x 3 Light Rotator Cuff work with band Light Pull-Aparts with band Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 2, 2014 Author Share Posted February 2, 2014 Saturday 02/01/14 Hamstring Warmup Dead Lift 95 x 5 115 x 5 135 x 6 x 2 155 x 2 175 x 2 185 x 1 x 5 -working on keeping my back straight, seemed to be pretty good today Log Clean 90 x 1 x 6 -hoping to clean and press the log soon, so just getting some practice in Pull-ups BW-purple x 10 x 3 Alternating Dumbbell Curls 15 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 9, 2014 Author Share Posted February 9, 2014 Monday 02/03/14 Shoulder Warmup Banded Bench Press (~65 pounds at the top) 45 x 5 45+Bands x 5 55+Bands x 5 65+Bands x 6 x 4 Rear Deltoid Raise 12 x 12 x 3 One Arm Cable Machine Pull Down 25 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 9, 2014 Author Share Posted February 9, 2014 Tuesday 02/04/14 Hamstring Warmup Deep Squat 45 x 5 55 x 5 65 x 5 80 x 5 95 x 6 x 3 Leg Extensions 70 x 15 70 x 12 80 x 10 x 3 Cable Machine Setup (Ab Crunchers) 8 kg x 10 10 kg x 10 BW Plank x 30 seconds Seated Calf Machine 70 x 10 x 2 45 x 10 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.