Thursday, May 30, 2013

Pushing day!!

Felt good going into and sticking with the slightly higher reps for the flat bench.

Flat bench press: 4 warms, 225x6 230x6,6
drop off: 135x30
In db press: 2 warms, 85x10,8,7
Reverse delt raise: 22x20,20,20,20 drop set
Barbell shrugs: 2 warms, 205x12,12 drop set
Reverse tri pressdown: 2 warm, 60x8 65x9,9
Ab work 4 sets
12 min cardio.

Wednesday, May 29, 2013

I have trained the last three days, but just didn't get time to post them up!

All in all change things up a little bit, but still focusing on flat bench, front squat and swapped out deficit dead for trap bar deads.  Starting eacy with the trap deads but feels great. 

Progression is going well..

Saturday, May 25, 2013

Push day:

Slight change of pass and backed up the lower reps for today workout. 

Flat bench: 3 warms, 155x10 165x10 175x10 180x10,10 drop set
Flat fly: 1 warm, 65x8 75x8 55x11
Rear delt raise: 2 warm, 35x10,11 drop set
Tricep pressdown w fat gripz: 2 warms, 70x11,10 drops
Ab work
12 min cardio

Thursday, May 23, 2013

Pull day!  Great workout today and was happy with the goal lift with the front squats.
Made some nice gains. But will not stop until I break an old PR!

Front squat: 4 warms, 255x2 275x1 295x1 315x2
Deficit deads: 3 warms, 365x6 385x6 400x6,6,8
Close pulldown: 2 warms, 157x8 167x10,9
Db bent over row: 1 warms, 65x10,13,12
Cable curl: 2 warm 65x12,11 drop set
Calf work
12 min cardio

Wednesday, May 22, 2013

Push day.

Straight gaining. ..

Flat bench.  4 warms 225x5 245x3 255x2 260x2, 2. 185x15
Flat fly. 2 warms 65x10 70x11
Db delt press.   2 warms 85x7, 7  65x12
Rear delt raise on bench.  2 warm 30x15; 15, 13
Dips.   2 warns 4chains x9, 9, 8
Ab work
12 min cardio

Tuesday, May 21, 2013

Pull workout...  excellent workout today, and pleased but not content..
Body seems to be hitting a nice stride on the front squats.

Front squat:  3 warms, 225x3  255x2  270x2,2,2
Deficit deads: 3 warms, 365x6  385x6 395x6,6,7
Close pulldown: 2 warms, 150x8 160x10,10
Db bentover row: 2 warms, 85x7,7 drop set
Db curl: 2 warm, 40x8 45x8 35x12
12 min cardio.

Monday, May 20, 2013

Push Day....

Straight gains, but getting more challenging. 

Flat bench: 4 warms 225x5 2453 255x3,3
drop off: 185x15
Flat db fly: 2 warms, 65x10,12
Db delt press: 2 warms, 85x6 95x5,5
Rear delt raises: 1 warm, 35x10,10,12
Dips: 2 warms, 3chainsx9,9 drop set
Ab work
12 min cardio.

Friday, May 17, 2013

Pull workout... smack down nailed it...

Front Squats: 3 warms 225x3 255x3,3,3
Deficit deads: 3 warms, 365x6 385x6,6,7
Close Pulldown: 2 warms, 147x8 157x10,9
1 arm db row: 2 warms, 90x12, 14
Cable curl: 2 warms, 67x8 77x8,10
Calf raises 5 sets

Thursday, May 16, 2013

Push day and went very well....I have a new quest in bringing up the flat bench.
About 15 years back I was able to do 315 for a single. Well, the closest I have come to that is 285.
So the first goal is to break the 285 again..

Flat bench: 4 warsms, 220x5 240x3 250x3,3
drop set: 180x15
Flat db fly: 2 warms 60x10,11
Db shoulder press: 3 warms, 90x6,6,6
Dips: 1 warm, 2chains/10,11,10
drop set to failure
Ab work

Wednesday, May 15, 2013

Great two days of training!!

Today was a pull day but deload on the front squats..
Rest was up though.

Front squat: 3 warms 210x5,5,5
Deficit deads: 3 warms, 355x6 380x6,6,6
Close pulldown: 2 warm 145x8 155x10,10
Db bent over row: 2 warms, 77x8,8,10
Cable curl: 2 warms, 65x8 75x8,10
ss with 5 set of calf raises

Yesterday, push day and a couple of changes

Flat bench: 4 warm, 215x5 235x3 245x3,3
Flat db fly: 2 warms, 55x10,11
Seated db press: 3 warm, 85x6,6,6
Rear db raise: 2 warms, 35x10,11
Dips: 4 sets to failure
Ab work

Monday, May 13, 2013

Fantastic pull workout today.  Progressing nicely and having two off days helped.

Front squat:  3 warms, 225x3 250x3 265x3 280x1,1,1
Deficit deads: 3 warms, 355x6 375x6,6,6
Lat pulldown V grip: 2 warm, 140x8 150x10,10
Db bent over row: 2 warms, 75x8,8,8
Cable curl: 2 warms, 55x10 65x8 70x10
ss with Calf raises: 5 x

Thursday, May 09, 2013

Last two days of training was solid.  Although tired going into todays training, did what was needed.

Front squat: 3 warms, 225x3 250x2 265x2,2,2
Deficit deads: 3 warms, 345x8 365x8,8,8
Lat pulldown under: 2 warms, 145x8 155x8,9 drop set
Barbell curl: 2 warm, 85x8 105x,8,8 drop set

Slight incline bench: 3 warms, 175x8,8,9,9 drop set
In db press: 75x11,10 65x11,9
Stand OHP: 3 warms, 150x3,3,3  drop set 
Tricep pressdown: 2 warms, 75x8,8,10
Ab work

Tuesday, May 07, 2013

Pull day workout and it went very well..

Front squat: 3 warm, 195x5 225x3 250x3,3,3
Deficit deads: 3 warms, 345x8 360x8,8
Lat pulldown underhand: 2 warm 142x8 152x8,9
Db bench row: 85x8,10,9,9
Barbell curl: 2 warms, 95x8 100x8,8

Monday, May 06, 2013

Back at it after two days off, sorta, and had a great workout.

Slight in bench: 4 warms, 205x5 225x3 235x3,3
drop off: 185x10
In db press: 1 warm, 85x10 90x7
drop off: 75x11
Stand OHP:  3 warms, 145x3,3,4
Front raise: 2 warms, 65x10,14
Tricep pressdown: 2 warms, 72x8,8,11
Ab work

Saturday, May 04, 2013

Pull working, and went lighter on the fronts.. although it was the 3 time squating in only 5 days!  lol... I laid out the rep scheme now for the fronts and eager to go after it.

Front Squats: 3 warms, 195x5 205x5,5,5
Deficit deads: 3 warms, 345x8 355x8,8,
Lat pulldown under: 2 warms, 140x8 150x8,9
Db bench row: 85x8,9,9  65x13
Barbell curl: 2 warm, 95x8,8,10

Thursday, May 02, 2013

Solid last two days of training..

Slight in bench:  4 wars, 205x5 225x3 230x3,3
In db press: 1 warm, 85x9,8,8
drop set: 65x11
Stand OHP: 2 warms, 120x5 140x3,3,5
drop set: 95x13
Rope pressdown: 2 warms 70x8,8,10

Front squat: 3 warms,  225x3 255x3 275x3
Deficit deads: 2 warms, 325x8 348x8,8,8,
Lat pulldown under: 2 warms,137x8 147x8,9
Db bench row: 75x10,12,10,9
Barbell curl: 2 warms, 90x8,8,10