Tuesday, July 23, 2013

Last two day recap!

Yesterday Push day..

In bench press: 4 warms 205x5 225x5,5
drop set: 165x15
Flat fly: 2 warms, 67x8,10
Stand OHP: 3 warms, 135x5 145x5,5
drop set: 95x13
Reverse delt raise: 2 warms, 35x8 40x8, 30x12
Cable curl ss dips: 5x


Squat: 4 warms, 260x3 280x3 300x2 315x1 325x1,1,
drop off sets: 225x10 135x20
Db leg curl ss sissy squat: 3x
Close pulldown: 3 warms, 155x10,8
drop set: 120x11
1 arm row: 2 warms, 85x12 90x13
calf work; 5 sets

Saturday, July 20, 2013

Pull day....

Nice workout this morning, but felt the heat!!

Squat: 5 warms, 280x2 295x2,2,2
Deads: 3 warms, 315x3 335x3,3
drop off 225x15
Lat pulldown close: 3 warms, 150x10,10
drop off set: 120x12
1 arm db row: 1 warms, 70x12 80x13,14
Calf work: 5 sets.

Push day 7/18

In bench press: 4 warms, 195x5 210x5,5,5
drop off set: 165x14
Flat db fly: 2 warms, 67x8,10
Stand OHP: 3 warms 135x5,5,5
drop off set: 95x11
Reverse delt raise: 2 warms, 37x8,9
Cable curl ss with dips.

Wednesday, July 17, 2013

Pull day

Nice workout and feeling great. Planing in bringing the squats back up slowly as long as the hips cooperate.  Playing around with a new stance.

Squat. 4 warms 260x3 280x3, 3, 3
Deads. 3 warms 310x4 330x4, 4
Db leg curl ss sissy squats 3x
Close pull down.  2 warm 135x8 150x10, 10
Db row 2 warm 77x8, 8 drop set
Calf work. 5 sets

Tuesday, July 16, 2013

Solid push day..... and a new split.

In bench press: 4 warms 195x5 210x5,5,5
drop set: 160x15
Flat db fly 2 warm, 65x8,10
Stand OHP: 3 warms, 125x5 135x5,5
drop set: 95x11
Rear delt raise: 2 warms, 35x8,10
Cable curl ss
with Dips: 5x

Monday, July 15, 2013

Missed a few days of blogging, but here goes the small update.
Bring back, reg squats and wasn't too bad on the hips.  Starting really light and will follow
my progression scheme to bring them up.  Continuing with deads but they are harder to do after reg squats then fronts.  New rotation started to today..  Felt great.

Squat: 5 warms, 275x3 290x1 305x1,1,1
Deads: 3 warms, 305x4 325x4,4
Close pulldown: 2 warm, 130x8 145x10,10
Db bent over row: 2 warms 75x8,8 drop set
Calf work: 5 sets

Tuesday, July 09, 2013

Last two days were solid and really happy hitting the fronts today for 3 triples with 275....

Monday July 8th

In bench press:  4 warms, 190x5 200x5,5,5  burn out set
Flat db press: 2 warms, 90x9,7 burn out set
Stand OHP: 2 warms, 105x8,8,9  burn out set
Shrug: 2 warms, 195x12,13 drop set
In db curl ss with Rope pressdown 5x

Today July 9th

Front Squat: 4 warms, 255x3 275x3,3,3
Deads: 3 warms, 295x4 315x4,4
Lat pulldown under: 3 warms, 14510,8 burn set
Bent over row OH: 1 warm, 135x8,9,10
Calf work: 5 sets

Friday, July 05, 2013

Last two days..

Nailed both workouts, and feeling good....now, I am moving forward to do a slow cut but not to sacrifice strength.

July 4th
Push day
In bench press: 4 warms, 185x5 195x5,5,5  drop set
Flat db: 1 warms, 87x8,8,9 drop set
Stand OHP: 2 warm, 105x10,12
Barbell shrug: 2 warms, 195x12,12 drop set
In db curl ss with rope pressdown: 5x

July 5th
Pull day
Front squat: 4 warms, 235x3,3,3 (deload)
Deads:  3 warms, 295x6 310x6,6
Leg ext ss leg curl: 3x
Bo row OH: 2 warm, 135x10 155x10,12 drop set
Lat pull under: 100x15 120x12,11
Calf work: 4 x

Thursday, July 04, 2013

Pull day!

Great workout yesterday......

Front squat: 4 warms, 255x3 285x1 300x1,1,1
Deads: 3 warms, 295x6 305x6,6
Leg ext ss curl: 3x
Lat pulldown under: 2 warms, 125x8 135x10,10
Bent over row OH: 2 warms 135x10,12
Calf work: 5x

Tuesday, July 02, 2013

Push Day

Little change up and doing incline bench for the focus now.

In bench press: 4 warms, 185x5 190x5,5,5
Flat db press: 1 warms 85x10,10,10 drop set
Stand OHP: 3 warms, 120x6,6,6
Db shrug: 2 warms, 95x12,15 drop set
In db curl ss with Rope pressdown: 5x

Monday, July 01, 2013

Pull day

After a week off was really looking forward to training but I still had my sea legs from the cruise not to mention a nasty sinus headache.  But I did pick things up right where I left off for the front squats and it was also a start to a new rotation..

Front squat: 4 warms, 255x2 285x2,2,2
Deads: 3 warms, 295x6 300x6,6
Leg ext ss with leg curl: 3x
Lat pulldown under: 2 warms, 120x8 130x8,10
Bent over row oh: 2 warms, 155x6,8
Calf work: 5 sets