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[center]12/28/12: Pull
Pull-Ups- [B]BWx4, 1Cx5,4,4,4, BWx8[/B]
BB Rows- [B]150x8,8,8,8,8[/B]
Ring Rows- [B]BWx12,12[/B] [B]1Cx10[/B]
BB Shrugs- [B]235x12,12,12[/B]
Band Pull-Aparts- [B]Pinkx15,12,10[/B]
Alt. DB Curls- [B]40x8,8,8[/B]
Hammer Curls- [B]40x10,10,10[/B][/center]
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[center]12/29/12: Legs
Squats- [B]205x5, 195x5(Misloaded), 205x5,5[/B]
Trap-Bar DL's- [B]195x8,8,8[/B][B], 225x8, 245x8[/B]
A.)1-Leg Exts.- [B]95x12,12,12,12[/B]
B.)GHR- [B]25x12,12,12,12[/B]
A.)Hypers- [B]35x12,12,12[/B]
B.)GHR Sit-Ups- [B]10x10, 25x12, 35x12[/B][/center]
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[center]12/30/12: Push
Log Press- [B]85x6,6,6[/B]
Ring Flys- [B]BWx12,12,10[/B]
OH DB Press- [B]40x12,12,12[/B]
A.)EZ-Bar Exts.- [B]65x10[/B][B], 75x12,12, 85x12[/B]
B.)Side Laterals- [B]30x10,9,9,8[/B]
Rippetoe Pushdowns- [B]70x12,12,12,12[/B][/center]
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[center]12/31/12: Pull
Pull-Ups- [B]BWx4, 1Cx5,5,4,4, BWx8[/B]
BB Rows- [B]155x8,8,8,8,8[/B]
Inverted Rows- [B]BWx8,8,8,8[/B]
A.)BB Shrugs- [B]240x10,10,10,10[/B]
B.)Band Pull-Aparts- [B]Pinkx12,12,12,15[/B]
Alt. Curls- [B][B]40x10,8[/B][/B]
Hammer Curls- [B]40x12, 30x12[/B][/center]
For the Inverted Rows, I go from a fully pronated grip at the bottom, to a fully supinated grip at the top of the movement so it makes them pretty god damn tough lol
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[center]1/2/13: Legs
Squats w/2C/Side- [B]165x5,5,5,5,5[/B]
RDL- [B]125x8,8,12[/B]
A.)1-Leg Exts.- [B]95x12,12,12,12[/B]
B.)GHR- [B]35x12,12,12,10[/B]
A.)Hypers- [B]45x15,15,15[/B]
B.)GHR Sit-Ups- [B]35x12,12,12[/B][/center]
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[center]1/3/12: Push
Log Press- [B]90x5,5,5,5,8[/B]
Ring Flys- [B]BWx12, 1Cx12,10[/B]
Decline EZ Exts.- [B]85x10,12,12,12[/B]
A.)Side Laterals- [B]30x10,10,10,10[/B]
B.)Rippetoe Pushdowns- [B]75x10,10,10,10[/B][/center]
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[center]1/4/13: Pull
Pull-Ups- [B]1Cx5,4, BWx8,8[/B]
Assassin Cable Rows- [B]125x12,12,12,10[/B]
A.)Trap-Bar Shrugs- [B]235x8,8,8,8,8[/B]
B.)Band Pull-Aparts- [B]Pinkx15,15,15,15,15[/B]
A.)Alt.Curls- [B]30x8,8[/B]
B.)Inverted Rows- [B]BWx12,12,12[/B]
A.)Hammer Curls- [B]30x10,10[/B]
B.)Ring Face Pulls- [B]BWx12,12,12[/B][/center]
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[center]1/5/13: Legs
Squats w/2C- [B]175x5,5,5[/B][B], 195x5(All Paused, about +80ish at top)[/B]
Trap-Bar DL- [B]235x8,8,8,8[/B]
A.)1-Leg Exts.- [B]100x12,12,12,12[/B]
B.)GHR- [B]35x12,12,12,12[/B]
A.)Hypers- [B]45x15, 55x15, 65x20[/B]
B.)GHR Sit-Ups- [B]45x12,12,12[/B][/center]
Hell of a workout today, Squats felt really strong and every single rep was paused. Core is getting much stronger so I didn't use a belt for anything today.
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[center]1/6/13: Push
Log Press- [B]85x8,8,8[/B]
Ring Flys- [B]BWx8,9,8[/B]
A.)OH Rope Exts.- [B]50x12, 60x12,12,12[/B]
B.)Side Laterals- [B]30x8,8,8,8[/B]
Rippetoe Pushdowns- [B]70x12,12,12,12[/B][/center]
Will comment about my recent training tomorrow, I'm too damn tired from work at the moment.
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[center]1/7/13: Pull
Ring Pull-Ups- [B]BWx6,6,5,5[/B]
Chest-Supported Lat-Bar Rows- [B]75x10, 95x10,10,10[/B]
Inverted Ring Rows- [B]BWx10,10,10[/B]
Hang Cleans- [B]Tons of sets of 3 with 95Lbs[/B]
A.)Ring Face Pulls- [B]BWx15,15,15,15[/B]
B1.)DB Curls- [B]30x12,12[/B]
B2.)Hammer Curls- [B]30x12,12[/B][/center]
Shrugs have been bothering my shoulders lately so I've decided to just do Hang Cleans for now and eventually work up to Powercleans once my form has substantially improved. I've figured out an even better way to do Chest-Supported rows, vid is uploading now. My friend was home from school for the past week or so so that's why my training was a little different then usual.
One thing I promised myself as sort of a resolution is to get athletic again lol I need to start jumping, sprinting, using the sled, etc… My mobility has definitely deteriorated in my lower body and my conditioning is garbage. I'm fairly lean but I breathe like a 300Lb obese man who eats blocks of cheese for a snack. Tomorrow I'll begin this quest by getting some sprints in after Legs, maybe even do some today.
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The angle and everything is perfect, I can also get basically full ROM as well.
[youtube]4b2vhwu2Ulw[/youtube]
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[center]1/8/13: Legs
Squats w/2C/Side- [B]135x5, 165x5, 185x5, 205x5[/B]
RDL's- [B]135x12,12, 155x12[/B]
1-Leg Exts.- [B]110x12,12,12,12[/B]
GHR- [B]45x8,12,10[/B]
Hypers- [B]75x15,15,15[/B]
GHR Sit-Ups- [B]35x15,15[/B][/center]
Next time I'm definitely going for a fifth set of Squats, probably around 215ish. I didn't today because my Lower Back wasn't feeling great but it made it through the rest of the workout fine. I definitely have to replace Leg Exts. or approach them in a different way. I don't feel they're doing much for Quad development so I might do Lunges or something instead and then hit Leg Exts. with a higher rep scheme as a finisher, around 3-4sets of 15-20 reps or something.