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  1. #121
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    5/18 "pull"
    1)Wide pullup "bottom" ladders 3x1-2-3-4-5
    2)Rack SG clean pull
    - up to 285 x 2x3
    3)Power shrugs (285) 2x5

    4a)Farmers (100s) 3x2
    4b)Meadow's row - up to 100 x 10

    5)Pulldowns
    6)Rows

    -------******************** next time

    ****
    1)Rack SG clean pulls
    2)Pullups
    3)Dead stop DB rows
    4)Smith machine power shrugs/pulls
    5a)SG rack pull
    5b)facepull or latpulldown
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  2. #122
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    5/19 "legs"

    1)BW Lunges (pre-exhaust)
    Right leg, 50 reps- RP (something like 20-10-5-5-3-3-2-2)
    Same for left leg

    2)Squat w/ pause or 1.5 reps
    225x5
    275x3x5
    225x2x5

    3)Band walks
    4)Pullthroughs (70-130) ~6x5-10

    5)Leg press machine w/pauses
    -up to 400x5
    -260 x 3 x 13
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  3. #123
    Registered User danki's Avatar
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    5/21 "push"

    1)DB bench "explosive tempo 1-0-1" (90s) 3x8

    2)DB inc. bench w/pause
    90s 2x4
    100s x 3
    100s x 2

    3)1-arm shoulder raise "full"
    -up to 20 x 2 x 5
    -15x10

    4)Arnolds (50s) 8x5 [40 sec rest]

    5a)Pek dek
    -up to 160 x 8
    -90 x 15 "pump"

    5b)Tricep pressdown on lat pulldown
    -up to 75 x 5
    -50 x 15 "pump"
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  4. #124
    Registered User danki's Avatar
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    5/23 "light lower"

    Pre-exhaust glutes/hams
    1)Band walks forward and side
    2)Band kickbacks
    3)Pullthroughs

    ---

    4)Squats / Box squats 4 sets of eac
    225x8x5

    5a)Rev lunges
    5b)Leg press
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  5. #125
    Registered User danki's Avatar
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    5/25 "pull"

    1)Hang SG high pull - up to 205 x 3
    2)Hang SG high pull w/pause - up to 205

    3)DB dead stop row
    70x10
    90x10
    110x 5 [no straps] x 5 w/straps

    4)Smith power shrugs

    5a)Pulldowns (110?) 3x10
    5b)Farmer's (50,60,65)
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  6. #126
    Registered User danki's Avatar
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    5/27 "heavy legs"

    1)Squat
    255x3
    275x3
    325x2
    345x2
    345x1

    2)Leg press w/ 3-5 second pause
    -up to 7 plates/side x 3
    -5 plates /side x 10

    3)RFESS bottom 1/2 only
    3x10 (25lbs) on last set

    4)Pull throughs 100 reps (130) 25,20,20,20,15
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  7. #127
    Registered User danki's Avatar
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    5/29 "Push"

    1)Speed DB bench
    80s x 15,12,8

    2)Incline DB bench
    70sx7
    75sx7
    80sx7

    3)lying shoulder raise
    10x7
    15x7
    20x5

    4)Arnolds
    50s - 4x6, 2x5

    5)Pek dek
    130x2x8
    90x2x12

    6a)Hammer curls/DB curls (25s) 5x10
    6b)Tricep pressdowns/1-arm pressdowns (30-50) 5x10
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  8. #128
    Registered User danki's Avatar
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    5/30 "legs"

    1)Jumping lunges 3x10

    2a)split stance GM
    50x7
    70x7
    90x7

    2b)RFESS (BW) 3x18

    3)Glute bridge/hip thrust
    60 x 3x25-30

    4)Seated leg curl - 110 2x10

    5)Leg press
    wide - 4 plates per side x 30
    narrow low, no lockout, 2 plates per side x 30
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  9. #129
    Registered User danki's Avatar
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    5/31 "pull"

    1)Rack pull
    High (mid-high thigh)
    375x3
    425x3
    475x2x3
    Mid (3" above knee)
    375x3
    425x3
    475x2x3

    2)Pullups (AMRAP in 1 minute)
    set 1: 15 reps
    set2: 13 reps

    3)Deadstop DB rows (110) 2x10

    4)SG rack pull (low) 225 2x10

    5)Farmer's walks (1-lap, ~50 sec)
    30s
    40s
    50s
    60s
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  10. #130
    Registered User danki's Avatar
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    6/2 "lower"

    1)Squat (315) 8x2 [60 sec between]
    2)Band hip thrust (1 blue band) 3x25-30
    3)Lying leg curl w/paust
    -up to 125 x 5
    -100x10
    4)Leg press, close stance no lockout
    -up to 4 plates/side x 10
    -2 plates/side by 30
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  11. #131
    Registered User danki's Avatar
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    6/3 "push"

    1)45 deg incline DB speed bench (stopped each set when reps slowed)
    60sx10
    65sx10
    70sx8
    2)45 deg incline DB bench
    70sx5
    75sx5
    75sx7
    3)Pushups
    +30 lb vest x 7
    +30lb vest and red band 2x5

    4a)1-arm tricep pressdowns
    60-30lbs (5-10 reps)

    4b)side lying shoulder raises / standing raises
    15lbs x 10
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  12. #132
    Registered User danki's Avatar
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    6/4 "pull"

    1)Rack pull mid thigh with shrug
    225x5
    315x5
    365x5
    405x5 [no shrug, paused]
    -1-inch above knee, no shrug
    315x5
    365x5
    405x5

    2a)Pullup w/ 10 sec pause at top and slow negative
    3x2
    4th set, 1-long pause, followed by 5 slow eccentrics
    2b)DB dead stop rows
    60x5
    80x5
    110x10, 80x7 (drop set)

    3)Offset farmer's walks (70/40) 3 sets
    4)Farmers (40s) 4 sets (1:1 work/rest ratio)
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  13. #133
    Registered User danki's Avatar
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    6/6 Lower

    1)BB glute bridge
    -up to 375x5

    2)BB rev lunge to deficit
    95x10
    95x10 - (BW)x5-5-5 [drop set]

    3a)Band kickback (blue) 2x10/leg
    3b)Band walk (blue) 2x80'

    4)Leg press, no lockout ~50-75 reps , including some slow concentrics
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  14. #134
    Registered User danki's Avatar
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    6/7 "push"

    1)DB bench
    -100x3
    -110x3x3
    -100x6

    2)DB high incl.
    -60x5
    -65x2x5
    -30x16
    -30x10

    3)1-arm tricep pressdown drop set
    60x6 - 40x6 -20x6

    4)1-arm hammer curl drop set
    40x8 - 30x8 - 15x8

    5)1-arm rear dealt upright row drop set
    25x12 - 15x12

    6a)Tricep pressdown pump 4 sets
    6b)Cable bicep curl pump 4 sets ***partial reps (no lockout) seem to be best here.
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  15. #135
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    6/9 "pull"

    1)SG rack power shrug (2" above knee)
    315x3
    335x3
    355x2x3
    315x5 - 225x5

    2)1-arm HS row
    4plates x 10
    4plates x 8 - 3plates x 8 - 2platesx12

    3)Pulldown (60lbs) x 3x30 [Need to do pullup drop set next time to target lats more]

    4a)facepull 6x15-20
    4b)farmers
    70s x 2 x 2 trips
    30s x 4 by FAR
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  16. #136
    Registered User danki's Avatar
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    6/10 "lower - light"

    1)Band hip thrust - 2 blue bands 10,10,20

    2)Squat
    -up to 285x2
    -BW x 30
    -95x20
    -135x15
    -165x12
    -165x5-5 (slow negatives)

    3a)Band walks (green) 3x2 trips
    3b)sumo squats (bw-25) 3x15

    4)seated leg curl
    120x10
    40x~20 (slow concentric)
    60x~20 (partials - no lockout)

    5)Leg ext.
    110x10
    30-40x20 (slow concentric)
    60x20 partials
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  17. #137
    Registered User danki's Avatar
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    6/12 "push"

    1a)DB bench (100s) 6,6,5 [no rest]
    1b)Skull crushers (65) 6,6,6

    2)DB arnold press (slow negatives)
    -45x6
    -55x6
    -60x4
    Drop set 50x6, 40,4, 30x6

    3)DB incline bench
    -was going for 100 reps total, but started too heavy
    30s x 15-13-12-10 (1 min between)
    17s x 25-15-10 (rest only the amount of remaining reps, ex: 25s when 25 remaining, 10s when 10 remaining)

    4a)Tricep pressdowns (pump)
    4b)Cable curls (pump) ---alternating explosive with slow concentrics.
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  18. #138
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    6/13 "Lower"

    1)BB hip thrust
    225x8
    275x8
    295x8

    2)Rack pull (mid shin)
    185x8
    235x8
    305x3-215x6-145x9

    3)Reverse lunge (BW) 60 reps [rest as long as number of remaining reps, 20,15,10,10,5

    4)Leg press (3plates/side) 100 reps [""] 30,20,15,10,10,8,7
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  19. #139
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    6/15 "Pull"

    1)Assisted pullups (-40-60) 4x6 [pause at top w/squeeze]
    2)Iso hold, then eccentric pullup (BW) 3x5

    3)Rack SG high pull (225) 2x8

    4)Seated cable row - SHRT method - (60 total reps) 30,15,15 *Next week, 75 total reps*

    5)Bicep "pump" (15-20lb dbs) focused on either max contraction or constant tension
    6)Tricep ext. (horizontal) 1x25
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  20. #140
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    6/17 "lower"

    1)BB hip thrust (135) [60 reps] 20,15,10,8,7

    2a)Squat clusters 5-3-2
    135
    185
    235
    2b)Band walks (green) 3 sets

    3)1-leg split stance RDL (bw) [60 reps] 25, 15, 10, 10

    4)Leg ext - narrow toes pointed in (40lbs) [60 reps] 30, 20, 10

    5)Seated calf raise (45lbs) [60 reps] 20,15,15,10
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  21. #141
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    6/18 "upper"

    1)DB arnolds
    -up to 70s x 2x5
    -50s x 10

    2)Seated cable row
    -up to 225x5
    -165x10

    3)DB bench (45s) [40 reps] 25,10,5

    4)Pulldowns (90) [40 reps] 20, 10,5,5

    5)EZ curls (45?- bar +10s) [40 reps] 15,10,5,5,5
    6)Cable tricep ext. -horizontal (60?) [40 reps] 20,10,10
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  22. #142
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    6/20 "lower"

    1)BB hip thrust
    205x5
    255x5
    305x10

    2)Lunges (70reps/leg) 25,20,15,10

    3a)lying leg curls (50) 3x15
    3b)DB GM or RDL (25) 3x15
    3c)Band walk (green) 3 sets
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  23. #143
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    6/22 Upper

    1)DB bench
    100sx5
    105sx5
    110sx5
    95sx8

    2)Pullups
    BWx5
    +10x5
    +20x5
    180x8 [lat pulldown]

    3)Arnolds (30s) 40 reps [20,10,6,4]
    4)seated cable row (90) 40 reps [20,10,6,4]

    5)Dead stop 1-arm cable sh. raise (20lbs) 50reps [25,10,8,7]
    6)1-arm rope tricep pressdown (30lbs) 50 reps [25,10,6,5,4]
    7)Peck deck (60lbs) 50 reps [25,10,8,7]
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  24. #144
    Registered User danki's Avatar
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    Age: 36
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    6/23 "lower"

    1)Barbell Hip thrusts (135) [80 reps] 30,20,15,15

    2)Seated leg curl
    70x10
    100x10
    140x10

    3)1-leg ss deadlift (+10) [40 reps] 20,15,5

    4)1-leg press (1plate per side) [60 reps] 25,15,10,10
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  25. #145
    Registered User danki's Avatar
    Join Date: Feb 2013
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    6/25 "upper"

    1)DB high incline
    70x5
    75x5
    80x5

    2)1-arm DB press negatives
    80x2
    85x2
    90x2

    3)Seated cable rows (225) 2x7
    4)1-arm HS pulldown negatives
    2plates x 2
    3plates x 2x2

    5)DB bench (45s) [50 reps] 30,15,5
    6)Pulldowns (90) [50 reps] 25, 15,5,5

    7)EZ curl (bar+5s) [50 reps] 16,14,8,7,5
    8)Horizontal 1-arm tricep ext (17.5) [50 reps] 25,8, 6,6,5
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  26. #146
    Registered User danki's Avatar
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    Age: 36
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    6/27 "lower"

    1)DB rev. lunge (+10) [40 reps] 15,10,10,5
    2)BB glute bridge (225) [40 reps] 10,10,10,7,3

    3)Lying leg curls (80) [50 reps] 20,10,8,7,5
    4)Band walks [descending sets/rest]] (green}
    5)Leg ext (60) [50 reps] 20,15,10,5
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  27. #147
    Registered User danki's Avatar
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    6/28 "upper"

    1)DB bench
    110s x 6
    110s x 4
    95s x 8-2

    2)Pullup
    +20 x 6
    +20 x 4
    LatPull (180) x 10

    3)Db arnolds (30s) [50 reps] 25,15,10
    4)Seated row (90) [50 reps] 20,15,10,5
    5)1-arm shoulder raise (15lbs) [50 reps] 15,15,10,10
    6)1-arm overhead tricep cable ext (15) [50 reps] 20,10,10,10
    7)1-arm hammer curl (15) [50 reps] 25,15,10
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  28. #148
    Registered User danki's Avatar
    Join Date: Feb 2013
    Age: 36
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    6/29 "lower"

    1)BB hip thrust w/slow eccentrics (155) [40 reps] 20,10,10
    2)1-leg anterior reaching deadlifts (bw) [40 reps] 20,10,10
    3)1-leg leg press (55/side) [40 reps] 20,10,10
    4)1-leg leg ext. (20-30) 1x30
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  29. #149
    Registered User danki's Avatar
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    Age: 36
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    7/1 "pull"

    1)Rack SG high pull
    -225x3
    -275x3
    Rack power shrug
    -325x3
    -375x3
    Rack pull
    -425x3
    Rack power shrug
    -275x2x5

    2)1-arm HS pulldown negatives
    -3plates x 5,3
    Normal (2-plates x 10)

    3)EZ curl (45)bar +30? [40 reps] 2:1 rest 10,10,5,5,5,3,2
    4)Seated cable row (60lbs) [100 reps] 40,30,15,10,5
    5)Old-time rows (10s) [50 reps] 25,15,10
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  30. #150
    Registered User danki's Avatar
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    Age: 36
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    Rep Power: 187
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    7/2 "push"

    1)High incline db bench (80s) x 5,5,4
    2)DB bench (80s) [40 reps] 2:1 rest, 12,8,6,5,5,2,2 [[[[Next time 3:1 rest ratio]]]]
    3)BB shoulder press (50) [50 reps] 1:1 rest 15,10,8,7,5,5
    4)1-arm tricep pressdown (40) [40 reps] 1:1 rest 10,10,8,7,5
    5)1-arm pek dek (60?) 20-15-10-5
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