TmCox Posted February 9, 2014 Author Share Posted February 9, 2014 (edited) Thursday 02/06/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 5 62.5 x 5 77.5 x 6 (Rep PR) Single Arm Overhead Press 25 x 12 25 x 10 25 x 8 Triceps Pushdown (Cable Machine) 25 x 12 x 3 Elbow Elevated External Rotation 10 x 12 x 3 Band Pull Aparts Black x 20 x 3 Edited February 9, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 9, 2014 Author Share Posted February 9, 2014 Saturday 02/08/14 Hamstring Warmup Banded DeadLift (~30 at bottom, ~100 pounds at the top) 45 x 5 45+Bands x 5 65+Bands x 5 95+Bands x 5 115+Bands x 1 135+Bands x 5 (Rep PR) -5th rep was quite sloppy... Cable Machine Rows 25 x 8 45 x 8 70 x 8 90 x 8 100 x 8 EZ Bar Curl 55 x 8 x 3 Seated Hammerhead Curls 20 x 8 x 3 Gripper 3 sets to failure each hand Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 14, 2014 Author Share Posted February 14, 2014 Tuesday 02/11/14 Shoulder Warmup Hamstring Warmup Banded Bench Press (~65 pounds at the top) 45+Bands x 5 55+Bands x 5 65+Bands x 3 75+Bands x 5 (Rep PR, Weight PR) One Arm Dumbbell Bench Press 35 x 7 (R & L) Banded Full Squat (~100 pounds at the top) 45 x 5 45+Bands x 5 55+Bands x 5 65+Bands x 3 70+Bands x 8 (Rep PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 375 x 30 seconds (Weight PR) Upper Body Plank BW x 15 seconds BW x 30 seconds x 2 Single Leg Calf Raises 20 x 15 x 3 Calf Raises BW x 25 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 14, 2014 Author Share Posted February 14, 2014 Wednesday 02/12/14 Shoulder Warmup One Arm Dumbbell Row 22 x 5 32 x 5 42 x 10 x 3 Rear Deltoid Raise 12 x 10 x 3 Alternating Dumbbell Curl 12 x fatigue x 3 Plate Pinch 25 x failure x 3 each hand Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 14, 2014 Author Share Posted February 14, 2014 Thursday 02/13/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 3 52.5 x 3 62.5 x 1 77.5 x 1 Log Clean and Press 90 x miss x 3 90 x 1 (Weight PR) -this was a big goal for me so very excited to get it on the first day ever trying it! Tire Clean and Press ~45 pounds x 5 x 3 Elbow Elevated External Rotation 12 x 10 x 3 Banded Triceps Extension Orange x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 14, 2014 Author Share Posted February 14, 2014 http://www.youtube.com/watch?v=DQIMSYw0SbQ Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 20, 2014 Author Share Posted February 20, 2014 Saturday 02/15/14 Hamstring Warmup Banded Deadlift (~30 pounds at the bottom, ~100 pounds at the top) 45 x 5 45+Bands x 5 65+Bands x 5 80+Bands x 3 95+Bands x 6 x 3 Sandbag over Bar (49" bar height) 130 x 3 (Rep PR) Rope Chin ups BW x 2 Rope Hang 2 hangs to failure Barbell Curl 45 x 15 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 20, 2014 Author Share Posted February 20, 2014 Monday 02/17/14 Shoulder Warmup Banded Bench Press(~65 pounds at the top) 45+Bands x 5 55+Bands x 5 65+Bands x 3 75+Bands x 5 75+Bands x 3 (Volume PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 20, 2014 Author Share Posted February 20, 2014 Wednesday 02/19/14 Hamstring Warmup Speed Squat 45 x 5 x 3 60 x 5 85 x 3 x 8 Yoke Hold 190 x 30 seconds 260 x 30 seconds 380 x 6 seconds (Weight PR) -hard time keeping my hips back so had to put it down Upper Body Plank BW x 30 seconds x 3 Glute Press empty apparatus x 20 10 x 12 x 2 Calf Raises BW x 25 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 22, 2014 Author Share Posted February 22, 2014 Thursday 02/20/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 3 x 8 Elbow Elevated External Rotation 12 x 12 x 3 Dumbbell Overhead Triceps Extension 25 x 12 x 3 Moeller Walkout 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 3, 2014 Author Share Posted March 3, 2014 Saturday 02/22/14 Hamstring Warmup Deadlift 45 x 5 65 x 5 90 x 5 115 x 5 135 x 3 x 8 Lat Pull Down 90 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 3, 2014 Author Share Posted March 3, 2014 Monday 02/24/14 Shoulder Warmup Bench Press 45 x 5 x 3 55 x 5 70 x 3 90 x 8 (Rep PR) Chest Fly Machine 3 sets of 10 Dumbbell Chest Stretching 20 lbs x 30 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 3, 2014 Author Share Posted March 3, 2014 Tuesday 02/25/14 Hamstring Warmup Squat 45 x 5 65 x 5 80 x 5 95 x 3 125 x 8 (Rep PR) Yoke Hold 190 x 30 seconds 260 x 30 seconds 380 x 20 seconds (Time PR) Calf Raises BW x 25 x 3 Plank Hold BW x 60 seconds x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 4, 2014 Author Share Posted March 4, 2014 Sunday 03/02/14 Glute Hamraise BW x 15 x 3 Scapular Deadlift 95 x 12 x 3 Barbell Shoulder Shrug 95 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 4, 2014 Author Share Posted March 4, 2014 Monday 03/03/14 Shoulder Warmup Bench Press 45 x 5 x 3 55 x 5 65 x 5 80 x 6 x 4 (Volume PR) Barbell Overhead Strict Press 45 x 10 x 3 Reverse Fly Machine 25 x 10 x 3 Incline Dumbbell Curls 15 x 12 20 x 12 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 7, 2014 Author Share Posted March 7, 2014 Tuesday 03/04/14 Hamstring Warmup Speed Squats 45 x 5 x 3 65 x 5 85 x 5 100 x 6 x 3 (Volume PR) Upper Body Plank BW x 30 seconds x 3 Plate Carry (similar to sandbag carry) 45 x 50 ft 90 x 50 ft x 3 Seated Calf Raises 45 x 20 70 x 17 90 x 15 Reverse Calf Raises BW x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 7, 2014 Author Share Posted March 7, 2014 Wednesday 03/05/14 Single Arm Pulldown 55 x 8 70 x 8 x 2 Single Arm Pullover 20 x 12 25 x 12 x 2 Rear Deltoid Raises 10 x 12 x 3 Incline Dumbbell Curls 10 x failure Kettlebell Farmer Walk (holding the bottom) 15 x 40ft x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 7, 2014 Author Share Posted March 7, 2014 Thursday 03/06/14 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 3 82.5 x 1 Log Clean and Press 90 x 1 95 x 1 (Weight PR) French Press (skull crusher) 20 x 20 x 3 Elbow Elevated External Rotations 15 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 9, 2014 Author Share Posted March 9, 2014 Saturday 03/08/14 Hamstring Warmup Deadlift 45 x 5 x 3 95 x 5 135 x 5 165 x 3 195 x 3 225 x 1 250 x 1 (Weight PR) 265 x 1 (Weight PR) Chin-ups BW x 5 x 4 (Volume PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 11, 2014 Author Share Posted March 11, 2014 (edited) Monday 03/10/14 Shoulder Warmup Bench Press 45 x 10 60 x 5 75 x 5 90 x 3 100 x 1 (Weight PR) 105 x 1 (Weight PR) 115 x 1 (Weight PR) 120 x 1 (Weight PR) -Left the gym after this. haha (BW is 123) Edited March 11, 2014 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 14, 2014 Author Share Posted March 14, 2014 Tuesday 03/11/14 Hamstring Warmup Deep Squat 45 x 5 75 x 5 100 x 3 125 x 1 150 x 1 (Weight PR) Yoke Holds 3 sets Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 14, 2014 Author Share Posted March 14, 2014 Wednesday 03/12/14 One Arm Rows (strapless, a touch of chalk) 40 x 50 reps total in 2 sets Dumbbell Curls 10 x 20 x 3 One Arm Cable Pullover 25 x 12 x 3 Body Bar Forearm Curls 30 x 20 x 3 Reverse Body Bar Forearm Curls 30 x 20 x 3 Prone Posterior Delt Raise (manual resistance) 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 14, 2014 Author Share Posted March 14, 2014 Thursday 03/13/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 5 62.5 x 5 72.5 x 3 82.5 x 5 x 5 (Volume PR) Dumbbell Lateral Raise 8 x 12 x 3 One Arm Banded Triceps Extension Blue Thin x 20 x 5 (L&R) Gripper Trainer 150 closes (L&R) Rotator Cuff External Rotation Orange Thin x 50, 25, 25 Walkouts BW x 67 seconds (Time PR) Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 23, 2014 Author Share Posted March 23, 2014 Saturday 03/15/14 Hamstring Warmup Deadlift 45 x 5 95 x 5 135 x 5 155 x 6 x 3 (Volume PR) Sandbag Over Bar 130 x 3 x 2 (Volume PR) Rope Pull-Ups BW x 5 x 3 (Volume PR) EZ Bar Curls 45 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 23, 2014 Author Share Posted March 23, 2014 Friday 03/21/14 Shoulder Warmup Swiss Bar Clean and Press 32.5 x 5 x 3 42.5 x 5 52.5 x 5 67.5 x 6 x 4 Dumbbell Overhead Press 25 x 16 (R&L) 15 x 10 x 2 (R&L) Lying Triceps Extension 12 x 10 15 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
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