Press
Seated OHP
135x10 w/u
160x3 170x3 190x3
DB Rows
55x10 65x10 75x10 85x10
Lat Pull Downs ~ Wide Bar
200x5/5/5/5
BB Shrugs
405x10 500x10 600x10 650x10
DB Curls ~ Rehab
25x15/15/15
Rotator Rehab;
Outside Rotation w/ #1 Band
20/20/20
Face Pulls w/ #2 Band
20/20/20
Squats/Deads
~Definitely not my best lifting that I have done. Taking a stab at rehabbing this lower back/hip injury. We'll see.... stay tuned
Squats
225x3 w/u
275x3 295x3 310x3
Deads
365x3 385x3 405x3
Hypers
10/10/10/10/10
Seated Calves
200x10/10/10
Ab Work;
Decline Crunches
10/10/10
Hanging Knee Ups
10/10/10
Side Bends w/ Plate
10/10/10
~Lifts felt weak but no real signs of pain, yet.
AM @ Work
DB Rows
100x10/10/10/10
Cybex Seated Rows
250x5/5/5/5
Cybex Lat Pull Downs
150x10 210x5 290x4
PM @ Home
Bench
135x15 225x10 315x5 360x3 380x2 405x1 ~ No pain tonight, hopefully start progressing again.
BB Shrugs
500x10 600x10 700x5
DB Curls ~ Rehab
25x15/15/15
Rotator Rehab;
Outside Rotation
15/15/15
Face Pulls
15/15/15
Saturday Nov 23 2013
Max Bench @ Results Gym
Bench
Bar x 15 135x15 225x10 315x10 405x7 455x1 505x1
CGBP
315x5/5/5
BB Shrugs
405x10 500x10 600x10
Chest Supported Rows ~ Unilateral Machine
2 pps x10
3 pps x10
4 pps x5
Seated OHP ~ Unilateral Machine
1 pps x15
2 pps x10
3 pps x8
4 pps x4
Joined a gym today that allows heavy lifting, lol
Had an awesome training session!
Sunday Nov 24 2013
Deads @ Results Gym
Deads
135x5 225x5 315x5 405x1 500x1
RDLs
225x5/5/5/5/5
Leg Curls
120x10/10/10
Seated Calves
90x15 180x10 200x10
DB Curls
35x8 50x6 60x6 70x5
Preachers w/ EZ Bar
90ish x 8/8/8
Cable Hammers w/ Rope
80x15 100x10 120x10
Tuesday Nov 26 2013
Bench
Bar x 15 135x15 225x15 315x10 405x5/5/5 Easy!
CGBP
225x10/10/10
Incline Press ~ Unilateral Machine
3 pps x5
4 pps x5
5 pps x4
Seated OHP ~ Unilateral Machine
3 pps x5/5/5
Lat Pull Downs *BTN
100x10* 150x10* 200x6 (to the front)
DB Shrugs
120s x10 130s x10 140s x10 150s x10
Friday Nov 29 2013
Squats w/ Safety Bar
135x5 225x5 315x3 405x1 * Hip was acting up, stopped.
Leg Sled
445x10 645x10 745x5 845x5 945x3
Leg Extensions
90x10 110x10 130x10
Seated Calves
200x10/10/10
DB Curls
50s x10 60s x6 70s x5
Preacher Curls
90x5/5/5
Cable Hammers w/ Rope
130x10 140x10 150x10
Saturday Nov 30 2013
Bench
Bar x15 135x15 225x10 315x5 405x3
Seated OHP ~ Unilateral Machine
1 pps x20
2 pps x10
3 pps x8
Seated Rows
150x10 170x10 200x10
Done. Had back to back ME Bench days (Sat & Tues) in one week, took it easy today. No spotters around as well.
Dec 1 2013
Rack Pulls
225x5 315x5 405x3 500x1 550x1 600 (Miss)
RDLs
315x3/3/3
Leg Curls
100x10 110x10 120x10
Calve Raises on Leg Press
445x25 645x15/15