stranger Posted July 25, 2013 Author Share Posted July 25, 2013 Thursday Bench Warmed up to 225x1 245x3 30 second rest, x2, 30 second rest, x2 for 2 sets. 225x5 paused 185x8 paused Narrow grip 185x8 135x10 Inclin DB press 55x12x3 Lat raises 20x10 30x10 40x2 right into the 30x6 3 burpes every minute for 15 min last set 5 burpes Quote Link to comment Share on other sites More sharing options...
stranger Posted July 29, 2013 Author Share Posted July 29, 2013 Friday Bent over rows 135x10 185x10 205x10 225x10 185x12 Lat pull downs 120x10 140x10 160x10 180x10 200x6 Seated pull downs 150x10x3 Shrugs on shrug machine 90x10 180x10 270x10 360x10 180x25 DB curls 30-70 lbs 5 reps sets in 10 lb jumps 50x8 30x10 seated Monday Bench No spotter till 245 245x1 ugly 265x1 275x1 280x1 315x1 reactive slingshot Incline Press 135x5 185x3 225x2 185x8 135x16 Narrow Dips BWx5 BW+45x7 BWx10x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted July 30, 2013 Author Share Posted July 30, 2013 Tuesday Squats 315x1x7 225x6 slow decend, didnt have much left in the tank after 315 Claf raises 310x10x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 1, 2013 Author Share Posted August 1, 2013 Wednesday Oly lifting Snatch 155 on 5th attempt faild on 165 Clean 225 C&J 185x2x4 was still tired from squats the day beofre. I think fresh I cant get 175 snatch and 235-245 clean.\ Friday Bench against red band (50lbs at to top) 190x5x5 140x6 pause at bottom Seated DB press 50x8 65x8x2 35x12 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 2, 2013 Author Share Posted August 2, 2013 (edited) Friday Bent over rows 135x10 155x10 185x10 205x10 235x10 255x10 185x15 Seated lat pull downs wide grip- 150x10x5 narrow grip- 150x10x5 finished off with some DB curls and decline sit-ups then suicides on a basketball court. Body weight after workout 232.4, down from 243 about 3 weeks ago. Edited August 2, 2013 by stranger Quote Link to comment Share on other sites More sharing options...
stranger Posted August 5, 2013 Author Share Posted August 5, 2013 Monday quick workout, been feeling some shoulder pain Flat DB press 55x8 75x5 100x5x3 55x15 Incline DB Fly 30x10x3 Dips Bwx10x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 7, 2013 Author Share Posted August 7, 2013 Tuesday Max DL 135x5 185x3 225x3 275x2 315x1 315x1 belt 365x1 405x1 455x1 500x1!!! PR!!!! 315x10 DO no belt http://www.youtube.com/watch?v=LUDHiClly-0 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 8, 2013 Author Share Posted August 8, 2013 Thursday Bench against Red band (50lbs at top) 140x6 160x5 190x2 230x2x3 250x3 reactive slingshot Push press 135x5 155x3 185x2 225x2x3 185x8 135x10 Did a bunch of shoulder/ rotator cuff accessory Burpees 4 every min on the min for 15 rounds last round doing 10 Body weight after workout- 233.4. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 9, 2013 Share Posted August 9, 2013 Just saw your log, nice hub curls! Quote Link to comment Share on other sites More sharing options...
stranger Posted August 9, 2013 Author Share Posted August 9, 2013 Just saw your log, nice hub curls! Thanks man! Quote Link to comment Share on other sites More sharing options...
stranger Posted August 9, 2013 Author Share Posted August 9, 2013 Friday Rows 95x10 135x10 155x10 185x10 225x10x3 155x15 Narrow grip lat pulldowns 150x10x3 Seated cable rows 10 reps wide 10 reps narrow 3 sets with 100# 10x20x3 shrugs 135x12 225x12 315x12 405x12x2 225x20 Barbell curls 95x8 115x6 135x4 95x10 65x15 Ran 10 half suicides at basketball court. Good day lats felt tired going in but still managed a good workout. weight after 231.8 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 12, 2013 Author Share Posted August 12, 2013 Monday Flat bench 225x2 245x1 265x1 285x1x3 315x1 reactive slingshot (hard!!!) floor press 245x3x4 245x5 Narrow grip 185x10 Incline DB flys 25x10 35x10 45x10 30x15 DB skull crushers 40x10x3 Grip rolling thunder 135x15 right 135x12 left good day. Body weight after gym 237.00 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 13, 2013 Author Share Posted August 13, 2013 Tuesday Squats 315x2x3 275x5 225x6 pause stiff leg deads 135x10 185x10 225x8 275x6 315x4 365x2 405x1 no belt double overhand non stiff leg 225x15 135x20 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 16, 2013 Author Share Posted August 16, 2013 Thursday Incline DB press 30x10 40x10 50x8 60x8 80x10 90x5 65x12 Seated military press 95x5 135x5 155x3 135x8 95x12 Seated high rows with rope 50x12x3 Front raises 45x12x3 Friday pull ups 5x3 Bent over rows 135x10 185x10 225x10 275x10 225x12 135x15 Shrugs 135x12 225x12 315x12 405x12 495x12 315x20 Seated narrow grip pull downs 150x12x5 Seated rows narrow grip 150x20x3 Buddy curls you and a friend start at 1 rep then go up to 10 and back down to 1 , only rest is when your buddy is going) ez bar plus 60lbs so about 80 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 19, 2013 Author Share Posted August 19, 2013 Monday Flat bench 275x1x4 paused Floor press 255x3 225x5 185x12 Inclin DB flys 35x10 45x10 30x15 Dips bwx 12,10,10 Tricep pull downs with rope 100x15x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 22, 2013 Author Share Posted August 22, 2013 Tuesday Squats to warm up for Deads 135x5 185x5 Dead lift 135x5 185x5 225x5 275x3 315x1 315x1 with belt from now on 365x1 405x1 445x1 405x3 315 for singles back and forth between 3 of us. Did a total of about 20-30 reps no belt. I'm guessing 25 lol Quote Link to comment Share on other sites More sharing options...
stranger Posted August 22, 2013 Author Share Posted August 22, 2013 Thursday Speed bench against red band (50lbs ) 100x5 140x5 160x3 190x2x5 Push press 135x5 155x3 185x3 205x3 225x1 185x7 135x8 front and lat raises with 30's Quote Link to comment Share on other sites More sharing options...
stranger Posted August 26, 2013 Author Share Posted August 26, 2013 Monday Incline Bench 135x5 185x2 205x1 225x1 235x1 245x0 225x2 185x6x3 last rep paused on each set Floor press 135x5 185x5 225x5x3 Pause on last rep Flat Neutral grip DB press 75x15 Dips bwx8x2 plus 45x8 bwx12 Tricep rope pull downs 100x12x2 Good day, feeling goo Quote Link to comment Share on other sites More sharing options...
stranger Posted August 27, 2013 Author Share Posted August 27, 2013 Tuesday Box squat 135x8 185x5 225x3 275x1 Put belt on 275x5 255x7 225x7(no belt) 135x10 Stiff leg deads 135x12 185x10 Hanmstring curls 100x12x3 Calf raises 310x12x3 Dead lift no belt 405 double over hand 405 dl grip 315x3 do long how on last rep Quote Link to comment Share on other sites More sharing options...
stranger Posted August 29, 2013 Author Share Posted August 29, 2013 Thursday Bench Warmed up to 225 then.. 225x7 185x12 135x20 Push press warmed up to 185 185x8 160x10 135x12 DB Lat raises 30x12x3 DB Front raises 30x10 25x10 20x12 Quote Link to comment Share on other sites More sharing options...
stranger Posted August 30, 2013 Author Share Posted August 30, 2013 Friday Bent over rows 135x10 185x10 225x10 275x6 225x10 135x12 Shrugs 135x12 225x12 315x12 405x12 315x15 135x20 Narrow grip lat pull downs 120x12 140x12 160x10 180x10 200x8 160x12 DB curls 20x12 30x12 40x12 50x6 EZ bar urls 70x12x2 one set narrow, one wide Planks about 30 seconds, 2 sets Quote Link to comment Share on other sites More sharing options...
stranger Posted September 2, 2013 Author Share Posted September 2, 2013 Starting a new routine Squat 265x2x5 First 4 sets no belt Front squat no belt 135x10 155x8 185x6 135x5 pause at bottom Safety squat bar box squats 135x5 (just wanted to try it) Reverse Hypers 20x12 50x10 20x12 Good day Quote Link to comment Share on other sites More sharing options...
stranger Posted September 3, 2013 Author Share Posted September 3, 2013 Tuesday Bench 135x10 155x8 185x4 205x8 165x10 Incline 135x8 155x6 185x8 155x12 135x12 Skull crushers 70x12x2 Narrow grip bench 185x8 155x14 135x14 Narrow grip lat pull downs 100x20x3 Quote Link to comment Share on other sites More sharing options...
stranger Posted September 5, 2013 Author Share Posted September 5, 2013 Deadlift speed 300x3x8 Rack pulls just below knee 315x5 365x5 405x5 455x1 315x5 Bent over rows 135x12 185x12 225x12 Shrugs 225x15 315x20 225x30 Quote Link to comment Share on other sites More sharing options...
stranger Posted September 9, 2013 Author Share Posted September 9, 2013 Friday was a clean up/ body build day standing shoulder press curls abs Monday Squat 235x8 Lunges 95x8x3 Leg extension, ham curl and calf raise circuit Hypers x10x2 Quote Link to comment Share on other sites More sharing options...
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