TmCox Posted April 11, 2015 Author Share Posted April 11, 2015 Monday 04/06/15 Body Bar PullOver 18 x 8 x 2 Bench Press 45 x 5 65 x 5 80 x 3 95 x 1 115 x 7 (Rep PR) 2inch Board Press 115 x 5 Unilateral Chest Press(Machine) 35 x 12 x 2 Weighted Pull-Ups BW+ 15 x 6 x 2 Behind the Neck Pulldown 140 x 12 x 2 Banded Pull Aparts band x 20 x 2 Elbow Elevated Dumbbell External Rotation 10 x 20 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 18, 2015 Author Share Posted May 18, 2015 Sunday 05/17/15 Single Leg Deadlift 70 x 7 each leg Deadlift 95 x 5 135 x 3 160 x 1 185 x 1 210 x 1 235 x 1 Barbell Row 120 x 8 Stiff Leg Deadlift 120 x 10 Barbell Shrugs 120 x 35(Failure) Plank BW+10 x 60 seconds Unilateral Calf Raises 25 x 25 each leg Row Machine SkyZone! Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 22, 2015 Author Share Posted May 22, 2015 Monday 05/18/15 Bench Press 45 x 5 60 x 5 75 x 3 90 x 1 105 x 1 120 x 1 135 x 1 145 x miss -lost tension and dropped the bar way to fast...elbow really doesn't feel good after this... Unilateral Dumbbell Bench Press 20 x 3 40 x 3 Dumbbell Chest Flye/Press 20 x 15 Chest Supported Dumbbell Row 25 x 20 Dumbbell Rear Deltoid Raise 20 x 18 Rotator Cuff Rehab banded Light Dumbbell Bicep Curls and Tricep work Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 22, 2015 Author Share Posted May 22, 2015 Tuesday 05/19/15 Squats 30 x 10 x 2 45 x 5 x 2 55 x 5 75 x 5 95 x 2 x 10 Front Squat 45 x 3 65 x 8 x 4 Dumbbell Walking Lunge 10 x 12 x 2 10 x 10 x 2 Single Leg Hip Thrust 5 x 10 x 4 Side Bends off Back Extension+Seated Calf Machine Superset (BW x 10 (L&R) + 35 x 25) x 4 sets Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 22, 2015 Author Share Posted May 22, 2015 Thursday 05/21/15 Cable Machine Pullovers 40 x 20 x 4 Push Press 45 x 5 x 2 60 x 3 x 5 Strict Press 45 x 3 x 3 Unilateral Dumbbell Strict Press 15 x 17 (L&R) Reverse Cable Flye 10 x 10 x 2 10 x 8 x 2 Dumbbell Upright Row 10 x 18 x 4 Reverse Grip Unilateral Cable Triceps Extension 25 x 15 x 2 (R&L) 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 26, 2015 Author Share Posted May 26, 2015 Friday 05/22/15 Chin-ups BW x 10 BW x 3 x 2 Stone Over Bar 120 x ~10 total loads -This is my first stone workout!! whoa! Arm Over Arm Prowler Pull to Low Bar Prowler Push 95 x 50 feet 145 x 50 feet 125 x 50 feet Hercules Hold Apparatus 70 each hand until drop Keg(Stump) Toss ~23 pounds x 6 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 26, 2015 Author Share Posted May 26, 2015 Monday 05/25/15 Dumbbell Pullover 20 x 10 x 4 Paused Bench Press 45 x 5 50 x 5 65 x 3 x 8 Unilateral Dumbbell Bench Press 25 x 22 (L&R) Dumbbell Chest Flye + Press 15 x failure x 4 'Yates' Barbell Row 65 x 16 x 4 Barbell Shrug 65 x 28 x 4 Chest Supported Dumbbell Row 25 x 12 x 4 Bent Over Dumbbell Rear Deltoid Raises 10 x 15 x 4 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 29, 2015 Author Share Posted May 29, 2015 Wednesday 05/27/15 Back Squat 55 x 5 75 x 5 85 x 3 95 x 1 105 x 1 125 x 1 145 x 1 165 x 1 185 x 1 200 x 1 215 x 1 (Weight PR) Front Squat 45 x 5 95 x 1 125 x 3 Walking Lunges 25 x 20 each leg Hanging Leg Raises BW x 10 X-Band Shuffle thin green x 60 seconds Unilateral Standing Calf Raises BW+35 x 30 each leg Box Jump BW x 10 x 15 Quote Link to comment Share on other sites More sharing options...
TmCox Posted May 29, 2015 Author Share Posted May 29, 2015 Thursday 05/28/15 Strict Overhead Press 45 x 5 55 x 5 65 x 3 75 x 1 90 x 1 95 x 1 100 x 1 105 x 1 (Weight PR) Unilateral Dumbbell Overhead Press 40 x 6 (Right) 40 x 3 x 3 (Left) Lateral Dumbbell Raises 25 x 8 Cable Machine Reverse Flye 25 x 10 Lying Dumbbell Triceps Extension 20 x 10 10 x 15 Dumbbell Upright Row 20 x 20 Cable Pullover 65 x 20 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted June 3, 2015 Author Share Posted June 3, 2015 Friday 5/29/15 Chin-ups BW x 5 x 3 Axle Cleans 45 x 5 65 x 5 x 5 Double Over Thickbar Hangs BW x 30 seconds x 5 Prowler Arm over Arm + Low Bar Push Back 95 x ~50ft x 3 Evening Workout... Dumbbell Curls 15 x 20 x 3 Atlas Stone Loading 120 x 6 loads total (~40" platform) Rower 8 sets of 20 seconds with short rest (<30 seconds) Quote Link to comment Share on other sites More sharing options...
TmCox Posted June 3, 2015 Author Share Posted June 3, 2015 Sunday 05/31/15 Deadlift 45 x 5 95 x 3 135 x 2 165 x 3 215 x 3 Sumo Deadlift 135 x 3 -eh. Barbell Shrugs 110 x 26 x 2 Barbell Hip Thrust 110 x 8 x 2 Hanging Leg Raises BW x 10 x 2 Unilateral Calf Raises 35 x 18 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted June 4, 2015 Author Share Posted June 4, 2015 Tuesday 06/02/15 Axle Clean and Press 45 x 5 65 x 5 80 x 3 95 x 5 Atlas Stone Loading 120 x 6 loads 150 (From lap to chest) x 4 Thick Bar Hang BW x 30 seconds x 5 Rope Climb(no legs) BW x 50ft x 2 Medicine Ball Toss (practice for keg toss) -series of 6 balls: 18, 20, 20, 18, 20, 20 Series x 6 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 29, 2015 Share Posted June 29, 2015 Keep this log up :P Quote Link to comment Share on other sites More sharing options...
TmCox Posted July 6, 2015 Author Share Posted July 6, 2015 Sunday 07/05/15 (Contest Prep) Log Clean and Press for Reps (60 Sec.) 90 x 10 (Rep PR) Tire Flip (60 sec.) ~230# x 11 flips Arm over Arm Prowler Pull ~185# x 70' 16" Deadlift worked up to 260 x 3 Loading Race 120 stone, 115 sandbag, 150 stone, 200 sandbag 48" bar...worked on some technique Body Weight: 135# Quote Link to comment Share on other sites More sharing options...
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