Thursday, June 20, 2013

Solids last two days of training.  Was a deload on the bench press and triples for the front squat.
I also used higher reps for the deads as I was feeling tight, but the they knock me out!

June 19th
Flat bench: 3 warms 190x5,5,5,5
In db fly: 2 warms, 70x8 75x9,9
Stand OHP:  3 warms, 140x5 150x4,5
Side lateral: 2 warms, 40x8 42x11
Barbell curl ss
with Rope Ext: 5x
12 min cardio

June 20th
Front squat:  4 warms, 255x3 270x3,3,3
Trap deads: 2 warms, 275x6,10,10,10,10
Wide pulldown: 2 warms, 140x13
2 drop off sets
Db bench row: 85x9,10,11,10
Calf work: 5 sets
12 min cardio

Tuesday, June 18, 2013

Pull day.

Deloads on the front squat, but changing it up.  Adding a tad more leg work to the plan but will do biceps with the push workout.  This one knocked me out!

Front squats: 3 warms, 225x5,5,5
Trap deads: 3 warms, 315x4 345x4,4,8
Leg ext ss
with Leg curl: 3 x
Lat pulldown wide: 2 warm, 140x8 150x9,9
Db bench row: 87x8,9,9,9
Calf work: 5 sets
12 min cardio.

Monday, June 17, 2013

Push Day....

Flat bench: 3 warms 210x3 230x2 250x1 260x1,1,1
drop off set
In db fly: 2 warm, 65x8 70x10,10
Stand OHP: 3 warms, 140x5 145x5,5
Side lateral: 2 warms, 40x8,12
Db Kb: 2 warms, 30x11,10
Ab work
12 min cardio

Saturday, June 15, 2013

Killer pull day!   Hit a first goal on the front squat and looking forward to more.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 335x1
Trap deads: 3 warms, 315x4 335x4,4,8
Lat pulldown: 2 warms, 135x8 145x10,10
Db bench row: 85x8,10,10,9
Barbell curl: 2 warms, 90x8 100x8,8
calf work: 5 sets

Thursday, June 13, 2013

Push day.

Flat bench.  4 warms 205x3 230x2 245x2, 2, 2
Drop off set
In db fly. 2 warms 60x8 65x10, 10
Stand ohp. 3 warms 140x5, 5, 5
Side lateral.  2 warms 37x8, 12
Db kb. 2 warms 30x9, 9
Drop set
Ab work 4 sets
12 min cardio

Pullday yesterday... felt good and happy to hit the three doubles with 280... the back tighten up a bit so I just did higher reps with the trap deads.... all in all gains were made.

Front squat: 4 warms, 245x2 265x2 280x2,2,2
Trap deads: 1 warm, 225x10,10,10,10,10,10
Wide pulldown: 2 warm, 132x8 142x10,10
Db bench row: 80x8,10,11,10
Barbell curl: 2 warm, 85x8 95x8,10
12 min cardio

Tuesday, June 11, 2013

Push Day!

So keeping the flat bench in but resetting with a periodization.  Felt solid today and got it done.

Flat bench 4 warms, 205x3 225x3 230x3,3,3
IN db fly: 2 warms, 55x8 60x10,10
Stand OHP: 3 warms 135x5,5
Side lateral: 2 warms, 35x8,10
Db Kb: 2 warms, 30x8,8 drop set
Ab work
12 nin cardio.

Monday, June 10, 2013

Pull day..  great workout and decided to keep the front squats in but the change the routine.

Front squat: 3 warms 225x3 245x2 265x3,3,3
Trap bar deads: 3 warms, 315x4 325x4,4,8
Wide lat pulldown: 2 warms, 130x8 140x10,10
Db bench row: 75x8,10,10,11
Barbell curl: 2 warm, 80x8 90x8,8
Calf work: 5 sets
12 min cardio

Sunday, June 09, 2013

Catch up

Solid two days of training on Thurs and Friday.   Was a deload on the front squats but the trap bar deads were up.  For the push workout I tested out my single and got 275.  Was happy with it.
Tomorrow starts a new rotation and plan to start back squats again.  Hoping the back holds up.

Thursday, June 06, 2013

Push day from yesterday.

Felt great going in, but after a few warms on the flat my wrist and elbow was aching a bit.  So I backed off on going heavier.

Flat bench: 3 warms, 185x5,10,10,10,10
In db press: 2 warms, 95x7,7 75x10
Reverse db raise: 27x15,15,15,15 drop set
Stand db press: 2 warms, 50x10,9,7 drop set
Close tri pressdown: 2 warms, 70x10 2 drop sets
12 min cardio

Tuesday, June 04, 2013

Pull day... had a little more in the tanks today for testing out.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 330x1
Trap bar deads: 3 warms, 295x6 315x6,6,10
PI pulldown: 3 warms 150x10,10
OH Bent over row: 2 warm 155x6 175x7,7 burn out set
Alt db curl: 2 warms, 50x8,8,8
Calf work
12 min cardio

Monday, June 03, 2013

Press day and it went great.  The two days off treat me well.

Flat bench: 4 warms, 215x5 225x5 235x5,5
drop off 155x20
In db press: 2 warms, 90x10,10
Reverse db raise on bench: 25x15,15,15,15 burn set
Stand db press: 2 warms,  50x11,9
Close tri pressdown: 2 warm, 60x13 70x 11 burn set
ab work:
12 min cardio

Sunday, June 02, 2013

From this past Friday... pull day.
And although I was feeling like shiet from the weather, had a great workout.

Front squat: 4 warms  245x2 260x2 275x2,2,2
Trap bar deads: 3 warms, 255x6 275x6,6,10
Pip Pulldow: 2 warms, 155x8 165x8,7 drop set
P Bent over rows: 2 warms, 135x8,10,10
Alt db curl: 2 warms, 50x6 55x6 40x10
Calf work
12 min cardio