Dethmetalanimal's Blood, Sweat, and Heavy Metal Journal

[dethmetalanimal]

June 22nd 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 4 reps

60 second rest


Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
185 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 5 reps
245 lbs x 1 sets x 1 reps
265 lbs x 1 sets x 1 reps
285 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps

60 second rest



Slayer - "Seasons In The Abyss"

Notes:

[dethmetalanimal]

June 27th 2010

Strength Training



Barbell Incline Bench Press

45 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 4 reps
155 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 3 reps

60 second rest


Barbell Squat

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps
195 lbs x 1 sets x 3 reps

60 seconds rest


Push Press

75 lbs x 1 sets x 5 reps
105 lbs x 1 sets x 3 reps
120 lbs x 1 sets x 3 reps
120 lbs x 1 sets x 3 reps
120 lbs x 1 sets x 2 reps

60 seconds rest


Barbell Rows

95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
130 lbs x 1 sets x 5 reps

60 seconds rest



Pantea - "Cemetary Gates"

Notes:



[/QUOTE]

[dethmetalanimal]

Here is my current training schedule.......


Monday

* Sparring
* Weight Lifting


Tuesday

* Grappling
* Muay Thai


Wednesday

* Muay Thai


Thursday

* Sparring


Friday

* MMA


Saturday

* Weightlifting


Sunday

* Rest

[dethmetalanimal]

June 29th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
52.5 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 3 reps
45 lbs x 1 sets x 3 reps

60 second rest


Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
185 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
245 lbs x 1 sets x 1 reps
255 lbs x 1 sets x 1 reps
275 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
305 lbs x 0 sets x 0 reps
300 lbs x 1 sets x 1 reps
305 lbs x 0 sets x 0 reps

60 second rest



Black Sabbath - "Into The Void"


Notes:

I didn't make 305 on the RP, which was my goal, but I still did a personal best at 300 lbs.

[dethmetalanimal]

June 30th 2010

Strength Training



Barbell Incline Bench Press

45 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps
170 lbs x 1 sets x 3 reps

60 second rest


Barbell Squat

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps
200 lbs x 1 sets x 2 reps

60 seconds rest


Push Press

75 lbs x 1 sets x 5 reps
105 lbs x 1 sets x 5 reps
120 lbs x 1 sets x 3 reps

60 seconds rest


Barbell Rows

95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps

60 seconds rest



- ""

Notes:

[dethmetalanimal]

July 3rd 2010

Strength Training



Barbell Incline Bench Press

45 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps

60 second rest


Barbell Squat

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps
200 lbs x 1 sets x 1 reps

60 seconds rest


Push Press

75 lbs x 1 sets x 5 reps
105 lbs x 1 sets x 5 reps
120 lbs x 1 sets x 3 reps
120 lbs x 1 sets x 3 reps
120 lbs x 1 sets x 3 reps

60 seconds rest


Barbell Rows

95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps

60 seconds rest



- ""

Notes:

[dethmetalanimal]

July 5th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
55 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 3 reps

60 second rest


Dumbell Incline Bench Press

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

135 lbs x 1 sets x 5 reps
185 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
255 lbs x 1 sets x 1 reps
285 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
315 lbs x 1 sets x 1 reps

60 second rest



- " "


Notes:

[dethmetalanimal]

July 9th 2010

Strength Training



Barbell Incline Bench Press

45 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
125 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 5 reps

60 second rest


Barbell Squat

95 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps
165 lbs x 1 sets x 5 reps

60 seconds rest


Push Press

75 lbs x 1 sets x 5 reps
105 lbs x 1 sets x 5 reps
125 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps

60 seconds rest


Barbell Rows

95 lbs x 1 sets x 5 reps
125 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 5 reps
145 lbs x 1 sets x 5 reps

60 seconds rest



- ""

Notes:

[dethmetalanimal]

July 12th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
55 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 4 reps
45 lbs x 1 sets x 3 reps

60 second rest


Dumbell Incline Bench Press

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
55 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

135 lbs x 1 sets x 5 reps
185 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
255 lbs x 1 sets x 1 reps
285 lbs x 1 sets x 1 reps
310 lbs x 1 sets x 1 reps
310 lbs x 1 sets x 1 reps

60 second rest



- " "


Notes:

[dethmetalanimal]

July 24th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 3 reps
60 lbs x 1 sets x 3 reps

60 second rest


Dumbell Incline Bench Press

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 5 reps
275 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
315 lbs x 1 sets x 1 reps
320 lbs x 1 sets x 1 reps

60 second rest


Shrugs

35 lbs x 1 sets x 5 reps
55 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 5 reps

60 second rest



- " "


Notes:

[dethmetalanimal]

July 29th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
62.5 lbs x 1 sets x 5 reps
62.5 lbs x 1 sets x 3 reps
62.5 lbs x 1 sets x 3 reps

60 second rest


Dumbell Incline Bench Press

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
275 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
325 lbs x 1 sets x 1 reps

60 second rest


Chin-Ups

BW x 1 sets x 5 reps
10 lbs x 1 sets x 5 reps
10 lbs x 1 sets x 4 reps
BW x 1 sets x 4 reps

60 second rest



- " "


Notes:



[/QUOTE]

[dethmetalanimal]

August 3rd 2010

Strength Training



Upright Row

40 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps
80 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 5 reps

60 second rest


Push Press

75 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps
130 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps

60 seconds rest


Barbell Squat

95 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
175 lbs x 1 sets x 5 reps

60 seconds rest



- ""

Notes:

[dethmetalanimal]

August 7th 2010

Strength Training



Upright Row

30 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps
90 lbs x 1 sets x 5 reps
80 lbs x 1 sets x 5 reps
80 lbs x 1 sets x 5 reps

60 second rest


Push Press

75 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps
135 lbs x 1 sets x 2 reps
115 lbs x 1 sets x 3 reps
115 lbs x 1 sets x 3 reps

60 seconds rest


Barbell Squat

95 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
180 lbs x 1 sets x 5 reps
155 lbs x 1 sets x 5 reps
155 lbs x 1 sets x 5 reps

60 seconds rest



- ""

Notes:

[dethmetalanimal]

August 12th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 3 reps
65 lbs x 1 sets x 3 reps

60 second rest


Dumbell Incline Bench Press

30 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 3 reps
65 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
255 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
330 lbs x 0 sets x 0 reps
315 lbs x 1 sets x 1 reps

60 second rest


Chin-Ups

BW x 1 sets x 5 reps
12.5 lbs x 1 sets x 5 reps
10 lbs x 1 sets x 5 reps
10 lbs x 1 sets x 4 reps

60 second rest



- " "


Notes:

[dethmetalanimal]

August 14th 2010

Strength Training



Upright Row

30 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps
100 lbs x 1 sets x 5 reps
90 lbs x 1 sets x 5 reps
90 lbs x 1 sets x 5 reps

60 second rest


DB Shoulder Press

20 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 4 reps

60 seconds rest


Barbell Squat

95 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
185 lbs x 1 sets x 5 reps
155 lbs x 1 sets x 5 reps
155 lbs x 1 sets x 5 reps

60 seconds rest



- ""

Notes:

[dethmetalanimal]

August 18th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
67.5 lbs x 1 sets x 5 reps
67.5 lbs x 1 sets x 3 reps
67.5 lbs x 1 sets x 3 reps

60 second rest


Dumbell Incline Bench Press

30 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 3 reps

60 second rest


Rack Pulls

135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
265 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
315 lbs x 1 sets x 1 reps
330 lbs x 1 sets x 1 reps

60 second rest


Chin-Ups

BW x 1 sets x 5 reps
15 lbs x 1 sets x 5 reps
10 lbs x 1 sets x 5 reps
10 lbs x 1 sets x 4 reps

60 second rest



Death Angel - "Thicker Than Blood"


Notes:

[dethmetalanimal]

September 6th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 3 reps
70 lbs x 1 sets x 2 reps
70 lbs x 1 sets x 1 reps

60 second rest


DB Shoulder Press

20 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps

60 seconds rest


Rack Pulls

135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
265 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
315 lbs x 1 sets x 1 reps

60 second rest



l - " "


Notes:

[dethmetalanimal]

September 9th 2010

Endurance Workout



Circuit Training

completed 4 times with 50 lbs. at 10 reps each

BB Rows
Shrugs
Military Press
Squats
SLDL
Burpees

60 second rest



- " "


Notes:

[dethmetalanimal]

September 6th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 3 reps
70 lbs x 1 sets x 2 reps
70 lbs x 1 sets x 1 reps

60 second rest


DB Incline Chest Press

15 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
55 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps

60 seconds rest


Trap-Bar Deads

135 lbs x 1 sets x 0 reps
225 lbs x 1 sets x 0 reps
265 lbs x 1 sets x 0 reps
295 lbs x 1 sets x 0 reps
315 lbs x 1 sets x 0 reps

60 second rest



l - " "


Notes:

[dethmetalanimal]

September 25th 2010

Strength Training



DB Incline Chest Press

20 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps

60 second rest


Incline Flys

20 lbs x 1 sets x 5 reps
30 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps

60 seconds rest


Trap-Bar Deads

55 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
185 lbs x 1 sets x 3 reps
205 lbs x 1 sets x 1 reps
235 lbs x 1 sets x 1 reps
255 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
325 lbs x 1 sets x 0 reps

60 second rest



- " "


Notes:

[dethmetalanimal]

October 10th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 5 reps
72.5 lbs x 1 sets x 3 reps
75 lbs x 1 sets x 2 reps
77.5 lbs x 1 sets x 2 reps
80 lbs x 1 sets x 1 reps

120 second rest


DB Incline Chest Press

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 1 reps

60 seconds rest


Incline Flies

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps

60 seconds rest


Rack Pulls

135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
275 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
315 lbs x 1 sets x 1 reps

120 second rest



- " "


Notes:



[/QUOTE]

[dethmetalanimal]

November 2nd 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
70 lbs x 1 sets x 5 reps
80 lbs x 1 sets x 3 reps
85 lbs x 1 sets x 3 reps

120 second rest



Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 5 reps
275 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
310 lbs x 1 sets x 1 reps

120 second rest



- " "


Notes:

[dethmetalanimal]

November 12th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
65 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 4 reps
87.5 lbs x 1 sets x 2 reps

120 second rest



Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 5 reps
255 lbs x 1 sets x 1 reps
275 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
315 lbs x 1 sets x 1 reps
325 lbs x 1 sets x 0 reps

120 second rest



- " "


Notes:

[dethmetalanimal]

December 13th 2010

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 3 reps

120 second rest


DB Incline Chest Press

30 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 5 reps
60 lbs x 1 sets x 5 reps

60 seconds rest


Incline Flies

20 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps

60 seconds rest


Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 5 reps
265 lbs x 1 sets x 3 reps
195 lbs x 1 sets x 1 reps
320 lbs x 1 sets x 1 reps

120 second rest



- " "


Notes:

[dethmetalanimal]

December 15th 2010

Strength Training



Seated Dumbell Shoulder Press

20 lbs x 1 sets x 5 reps
30 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps
40 lbs x 1 sets x 3 reps
45 lbs x 1 sets x 5 reps
50 lbs x 1 sets x 4 reps
40 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 5 reps

60 second rest


Trap-Bar Deadlift

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
155 lbs x 1 sets x 5 reps
175 lbs x 1 sets x 5 reps
205 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 2 reps
245 lbs x 1 sets x 1 reps
275 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps

60 seconds rest


- " "


Notes:

[dethmetalanimal]

March 01st 2011

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 4 reps
35 lbs x 1 sets x 5 reps
35 lbs x 1 sets x 3 reps

60 second rest


Barbell Rows

45 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
125 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps

60 second rest


Dumbell Over-Head Lunges

BW x 1 sets x 5 reps
10 lbs x 1 sets x 5 reps
20 lbs x 1 sets x 5 reps
20 lbs x 1 sets x 5 reps

60 second rest


Kreator - "Hordes of Chaos"

Notes:

[dethmetalanimal]

March 02nd 2011

Strength Training



Push Press

45 x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
95 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 5 reps
75 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
265 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
305 lbs x 1 sets x 1 reps
315 lbs x 0 sets x 0 reps

60 second rest


Barbell Shrugs

45 x 1 sets x 5 reps
95 lbs x 1 sets x 10 reps
95 lbs x 1 sets x 10 reps
95 lbs x 1 sets x 10 reps

60 second rest


Slayer - "Temptation"

Notes:

[dethmetalanimal]

March 04th 2011

Strength Training



Barbell Flat Bench Press

45 x 1 sets x 20 reps
95 lbs x 1 sets x 8 reps
115 lbs x 1 sets x 8 reps
125 lbs x 1 sets x 8 reps
130 lbs x 1 sets x 8 reps
135 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 3 reps
145 lbs x 1 sets x 2 reps

60 second rest


Pull-Ups

BW lbs x 1 sets x 5 reps
BW lbs x 1 sets x 5 reps
BW lbs x 1 sets x 3 reps
BW lbs x 1 sets x 2 reps

60 second rest


Tricep Extentions

25 x 1 sets x 8 reps
40 lbs x 1 sets x 8 reps
40 lbs x 1 sets x 8 reps
45 lbs x 1 sets x 8 reps

60 second rest


- " "

Notes:

[dethmetalanimal]

March 11th 2011

Strength Training



Chest Dips

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
45 lbs x 1 sets x 4 reps
25 lbs x 1 sets x 5 reps
25 lbs x 1 sets x 3 reps

60 second rest


Barbell Rows

95 lbs x 1 sets x 5 reps
115 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps
140 lbs x 1 sets x 5 reps

60 second rest


Dumbell Over-Head Lunges

BW x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps
25 lbs x 1 sets x 5 reps

60 second rest


- " "

Notes:

[dethmetalanimal]

March 15th 2011

Strength Training



Push Press

45 x 1 sets x 5 reps
75 lbs x 1 sets x 5 reps
100 lbs x 1 sets x 5 reps
100 lbs x 1 sets x 5 reps
100 lbs x 1 sets x 5 reps

60 second rest


Rack Pulls

45 lbs x 1 sets x 5 reps
135 lbs x 1 sets x 5 reps
225 lbs x 1 sets x 3 reps
255 lbs x 1 sets x 1 reps
275 lbs x 1 sets x 1 reps
295 lbs x 1 sets x 1 reps
310 lbs x 1 sets x 1 reps
310 lbs x 1 sets x 1 reps

120 second rest


Barbell Shrugs

45 x 1 sets x 10 reps
105 lbs x 1 sets x 10 reps
105 lbs x 1 sets x 10 reps
105 lbs x 1 sets x 10 reps

60 second rest


Anthrax - "Indians"

Notes: