TmCox Posted November 18, 2013 Author Share Posted November 18, 2013 Wednesday 11/13/13 Shoulder Warmup Bench Press 45x5 50x3 55x3x8 Band-Assited Chinups BW-Purplex10x3 Cable Machine Triceps Extension 40x10x3 Chest Flye 12x10x3 Rear Deltoid Raise 15x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 18, 2013 Author Share Posted November 18, 2013 Friday 11/15/13 Hamstring Warmup Deep Speed Squat 45x5 55x5 65x5 80x2x8 Yoke Holds 190 x 30 seconds 260 x 60 seconds (Time PR) Prowler Push (60 ft)+ Sled Drag (60 ft) 135x5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 18, 2013 Author Share Posted November 18, 2013 Sunday 11/17/13 Spent 6 hours in the pool during a scuba diving class (3 on saturday, 3 on sunday) Recreational Dodgeball 3 hours Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 20, 2013 Author Share Posted November 20, 2013 (edited) Monday 11/18/13 Axle Clean and Press 20x5x3 40x3x8 Superset: Dumbbell Front Raise 8x15x2 Dumbbell Lateral Raise 8x15x2 Dumbbell Row 8x15x2 Superset (Left Arm Only) Dumbbell Front Raise 8x15 Dumbbell Lateral Raise 8x15 Dumbbell Rear Deltoid Raise 8x15 *Right shoulder, elbow, and lat extremely sore from dodgeball.... Elbow Elevated Dumbbell External Rotation (Left arm only) 5x45 French Curl 20x25 (left arm only) Gripper 1 set to failure each hand Edited November 20, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 27, 2013 Author Share Posted November 27, 2013 Wednesday 11/20/13 Hamstring Warmup Speed Deadlift 95x5x3 135x2x8 Sumo Deadlift 95x10x3 Stiff Leg Deadlift 95x10x3 Inverted Bodyweight Row BW x 10 x 3 Axle Curls (strict) 1 set to failure Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 27, 2013 Author Share Posted November 27, 2013 (edited) Friday 11/22/13 Shoulder Warmup Speed Bench Press 45x5x3 50x3x8 Dumbbell Bench Press 12x50 Triceps French Press 20 x 50 Moeller Walkouts 3 sets of 30 seconds Edited November 27, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 27, 2013 Author Share Posted November 27, 2013 Monday 11/25/13 Treadmill 5 min @ 2.5 mph and 7.5% incline Speed Squat 45x5 70x2x8 Yoke Hold 190 x 30 seconds 240 x 30 seconds 320 x miss x 2 320 x 30 seconds (Weight PR, Time PR) Incline Lunges on Treadmill (15% incline) 60 seconds @ 1mph 60 seconds @ 1.2mph 60 seconds @ 1.4mph 60 seconds @ 1.6mph Situps BW x 50 Quote Link to comment Share on other sites More sharing options...
TmCox Posted November 30, 2013 Author Share Posted November 30, 2013 Friday 11/29/13 Speed Deadlift + Axle Clean and Press 95 x 5 + 20 x 5 (125 x 2 + 40 x 3) x 8 Band Triceps Extension + Dumbbell Shrug (Purple x 12 + 30 x 12) x 3 Band Pull Apart + Lateral Dumbbell Raise (Black x 20 + 10 x 12) x 3 Rope Hangs 20 Seconds x 2 15 Seconds Treadmill (7.5% incline) 3 min with 45lb plate (2.5 mph) 5 min just walking (3 mph) Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 7, 2013 Author Share Posted December 7, 2013 Monday 12/2/13 Banded Speed Bench Press (50%+EFS Red Mini Bands) 45+Bands x 3 x 2 50+Bands x 4 Dumbbell Bench Press 25x8 30x8 35x8 One Arm Dumbbell Row 40x8 45x8x2 Posterior Deltoid Raise 35 x 8 x 3 Incline Dumbbell Curl 20x8x2 15x8 Reverse Dumbbell Forearm Curl 12x15x3 4-Way Neck -manual resistance 3 sets of 8 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 7, 2013 Author Share Posted December 7, 2013 Wednesday 12/4/13 Hamstring Warmup Banded Speed Full Squat (purple bands, 90lbs band tension at top) 45+Bands x 5 50+Bands x 6 x 4 Low Box Squat (paused) 55x8x3 Poliquin Squats 455 x 8 x 3 Yoke Hold 190 x 30 seconds 260 x 30 seconds 325 x 30 seconds (Weight PR) Hanging Leg Raises BW x 8 x 3 Seated Calf Raise Green Band x 8 x 3 Single Leg Calf Raise 35 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 7, 2013 Author Share Posted December 7, 2013 Thursday 12/05/13 Shoulder Warmup Swiss Bar Clean and Press 22.5x5x3 42.5x5 47.5x6x4 Dumbbell Overhead Press 20x8 25x8x2 Triceps Pullover 40x8 50x8x2 Band Pullaparts Black x 20 x 3 Neck Work-4 ways 20 reps manual resistance each side x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 12, 2013 Author Share Posted December 12, 2013 Hamstring Warmup Banded Speed Deadlift (130lbs added band tension at top) Bar+Bands x 5 95+Bands x 6 x 3 Pendlay Row 75 x 8 x 3 Sandbag Over Bar 75 @ 54" x 2 x 8 Farmers Hold 90 x 15 seconds x 3 Chinups - BW x 5,4,4 EZ Bar Biceps Curl 35 x 20 x 3 Single Leg Calf Raises BW x 45, 30, 15 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 12, 2013 Author Share Posted December 12, 2013 Monday 12/9/13 Shoulder Warmup Banded Bench Press (EFS Red Mini bands, approx. 55lbs band tension at top) 45+Bands x 3 x 5 (Volume PR) Pushups 50 total Nuetral Grip Row w/Cable weight stack (no straps) 70 x 10 x 3 Posterior Delt Raise 15 x 10 x 3 Incline Dumbbell Curl 12 x 10 x 3 EZ Bar Forearm Curl 25 x 12 x 3 EZ Bar Backarm Curl 25 x 12 x 3 Manual 4-Way Neck -3 sets of 10 reps Extra Work At The Gym Blob Walk 10lbs x 50 ft Plate Pinch & Walk 3 5lbs plates x 100 ft Seated Calf Raise 90 x 10, 10, 8 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 12, 2013 Author Share Posted December 12, 2013 Tuesday 12/10/13 Hamstring Warmup Banded Full Squat (90lbs band tension at top) 45+Bands x 5 55+Bands x 3 65+Bands x 5 (Rep PR) 60+Bands x 5 x 2 (Volume PR) Poliquin Squats 55 x 10 x 3 Yoke Hold (no belt) 190 x 30 seconds 260 x 30 seconds 330 x 30 seconds (Weight PR) Hanging Leg Raises BW x 10 x 3 Calf Raises BW x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 17, 2013 Author Share Posted December 17, 2013 Thursday 12/12/13 Shoulder Warmup Hamstring Warmup Swiss Bar Clean & Press 22.5x5x3 42.5x5 42.5x3 52.5x5 57.5x5x5 Pulldown & Press 70x10x3 Elbow Elevated External Rotation 10x10x2 12x10 Band Pull-apart Black x 20 x 3 Manual 4-Way Neck Raise -3 sets of 20 reps Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 17, 2013 Author Share Posted December 17, 2013 Saturday 12/14/13 Hamstring warmup Banded Deadlift (130lbs band tension at top) 45+Bands x 5 95+Bands x 5 105+Bands x 3 115+Bands x 3 135+Bands x 3 Sand Bag over Bar (Bar set at 52") 75 x 5 x 3 @ 52" Farmers Hold 110 x 15 seconds x 2 Chinups: BW-Green x 10 Wide Grip Pullups: BW-Green x 10 Neutral Grip Pullups: BW-Green x 10 EZ Bar Curl 30x15x3 Single Leg Calf Raise 35x10x3 Dorsiflexion BW x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 17, 2013 Author Share Posted December 17, 2013 Monday 12/16/13 Shoulder Warmup Push ups(Explosive as possible) BW x 3 x 5 Banded Bench Press(~100 lbs band tension at the top) 45+Bands x 10 Dumbbell Bench Press 25x12 30x12 35x9 Chin ups: BW x 3 Wide Grip Pullup: BW-Thick Blue x 12 Neutral Grip Pullup: BW-Thick Blue x 12 Rear Deltoid Raises 15x12x3 Incline Curls 12x12x3 EZ Bar Forearm Curls 20x12x3 EZ Bar Reverse Forearm Curls 20x12x3 Neck Work 4 way manual resistance x 12 reps each side x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 22, 2013 Author Share Posted December 22, 2013 Tuesday 12/17/13 Hamstring Warmup Banded Full Squat (90lbs band tension at top, purple bands) BW x 10 x 2 BW x 5 x 2 45+Bands x 3 55+Bands x 8 Yoke Hold (beltless) 190 x 30 seconds 260 x 30 seconds 335 x 30 seconds (Weight PR) Poliquin Squat 65x12x3 Hanging Knee Raise BW x 12 x 3 Seated Calf Raise Thick Yellow Band x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 22, 2013 Author Share Posted December 22, 2013 Friday 12/20/13 Shoulder Warmup Swiss Bar Clean & Press (one clean per set) 22.5 x 5 x 3 32.5 x 5 -add belt 42.5 x 3 52.7 x 10 (Rep PR) Medicine Ball Overhead Clean & Press (strict, one clean per set) 60 second time limit 50x10 50x9x2 Dumbbell Elbow Elevated External Rotation 8x8 10x8 12x8 Triceps Pushdown w/ plate loaded cable pulley 60x12x3 Band Pull-apart Black x 20 x 3 Light Neck Stretching Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 22, 2013 Author Share Posted December 22, 2013 Saturday 12/21/13 Hamstring Warmup Banded Deal Lift(~130 pound band tension at the top) 45+Bands x 5 95+Bands x 5 x 3 Pendlay Rows 75x12 65x12x2 Farmers Hold 130 x 15 seconds Sandbag Over Bar @ 52" 75x8 EZ Bar Curls 30x20x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 26, 2013 Author Share Posted December 26, 2013 Monday 12/23/13 Shoulder Warmup Banded Speed Bench Press (~65 pound band tension at the top) 45x5 50x6x4 Swiss Bar Clean and Press (One Clean per set) 22.5x5x3 32.5x5 47.5x6x4 Incline Narrow Bench Press 45x8x3 One Arm Dumbbell Row 50x8x3 Dumbbell Rear Deltoid Raise 20x8 12x8x2 One Arm Dumbbell Preacher Curl 12x8x3 Reverse Forearm Curl 15 one set to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted December 27, 2013 Share Posted December 27, 2013 Happy 1000 views!!!! Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 27, 2013 Author Share Posted December 27, 2013 Tuesday 12/24/13 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 29, 2013 Author Share Posted December 29, 2013 Tuesday 12/24/13 Hamstring Warmup Banded Speed Full Squat(~90 pounds band tension at the top) 45+Bands x 5 55+Bands x 6 x 3 Front Squats 45x8x3 Stationary Barbell Lunges 65x8x3 Yoke Holds 190 x 30 seconds 260 x 30 seconds 340 x 30 seconds (Weight PR) Side Bends 60x8x3 Banded Seated Calf Raises Thick Yellow band x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted December 29, 2013 Author Share Posted December 29, 2013 Thursday 12/26/13 Shoulder Warmup Dumbbell Overhead Press 10x10 12x10 15x8 Barbell Overhead press 45x8 55x8x3 French Press 25x12 30x12 35x12 Elbow Elevated Dumbbell Rotation 10x10 12x10 15x10 Face Pulls 30x10x3 Quote Link to comment Share on other sites More sharing options...
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