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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on August 13, 2014, 12:34:29 PM
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My last powerlifting meet will be SPF Record Breakers in Gatlinburg, TN on November 15th 2014. 13wks 3days.
I will post complete sets x reps x pounds and exercises every training day along with some weekly video.
TUESDAY
SQUATS
10x10x145
3x5x235
2x5x325 added belt on these
2x5x415 add loose knee wraps on these
2x5x505
Leg ext & leg curl
5x15 each
Free motion squat machine
5x15x120
feet 12" apart, ass to grass, let knees drift slightly pass toes to focus on quads - burn baby burn.
injuries, taking the hit from injuries and keep moving forward.
if you know what you can do then go do what you can do but ya got to be willing to risk injury, get injured and keep moving forward.
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Rotator therapy
3x20x2.5
Good mornings w/camber sqt bar
2x20xbar
2x10x135
4x10x225
Conv deadlifts
2x3x225
2x10x225
2x15x225
Hams still very sore from squats & leg curls on Tuesday. Tried to warm them up but couldn't, so just did a good volume of reps.
Hammer machine iso-LPD
5x20x225
Hammer machine iso-underhand row
2x20x225
2x20x185
front & side DB laterails
5x15x10 each way
Reverse peck deck for rear delts
5x15x130
Overhead rope triceps ext
5x15x100
Triceps pushdowns
5x15x120
DB concentration curls
5x15x25 each arm
Straight bar curls
2x10x50
Wife starts a new job next wk so we will workout at different times. we both will however be able start a Monday / Tuesday - Thursday / Friday training split.
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rotator therapy
3x20x2.5
ABS - YUP, I did abs bitches ;D
BENCH
3x10xbar
2x10x95
2x10x135
10x185
10x225
10x275
3x5x315
15x255 7x225 5x185 5x135 strip down set
Superset
HIGH CABLE FLY
3x10
LOW CABLE FLY
3x10
HAMMER MACHINE INCLINE
3x15
FRONT/SIDE DB RAISE
3x15x10 each
REVERSE PECK DECK
3x15x110
SUPERSET
Triceps pushdowns
3x20x110
Straight bar curls
3x15x40
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Rotator therapy
3x10x2.5
SQUAT
10x5x145
2x5x235
2x5x325 add belt
2x3x415 start adding wraps here
3x505
1x595
1x685
1x775
Wild squat session. no spotters hardly anyone in gym. felt like shit allday. feet hurt, knees hurt walk like an old man, back tight. Then go to gym late and walkout squat that. hell y'all, ya never know what kind of training session your gonna have until you get going. WOOooo!
Leg ext
3x10
leg curl
3x10
seated calves
3x20
standing calves
3x20
ABS - yes bitches I did do abs ;D
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Passed a kidney stone earlier this morning. Hit me about 9am passed it around 1pm. was going to skip the gym but my buddy called and said his meeting was canceled and he would be at gym tonight. so I decided to atleast show up and try to do something.
Rotator therapy
3x10x2.5
ABS
DEADLIFTS
sumo/conv 10x1-5x135 alternated between sumo & conv in an attempt to warmup; get loose
3x3x225
2x3x315
2x3x405
2x3x495
3x585
1x635 missed a second rep with the bar above the knees; didn't know it was that high, just had to thrust the hips
GOOD MORNINGS
2x10x135
2x10x225
2x10x275
That was that with that.
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Rotator therapy
3x15x2.5
HAMMER STRENGTH ISO-LPD - keep the chest forward
2x20x45
2x15x70
5x20x90
HAMMER STRENGTH ISO- underhand row
6x15x70 - focused on keeping chest out during the row.
HAMMER STRENGTH OVERHEAD PRESS
4x10
3way DB LATERIAL RAISE
4x15x15 each way
REVERSE PECK DECK - for rear delts
4x15x130
Overhead rope pulls to skull
4x15
Rope pulls to chest - exaggerated shoulder blade movement
5x15
***SUPERSET***
Triceps pushdowns
10x15x100-180
1arm concentration DB curls
3x15x25 each arm
Straight bar curls
3x15x40
HAMMER STRENGTH CURLS
4x15x45
GLUTES - yes bitches I work glutes now too 8)
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Rotator therapy
3x10x2.5
Flat DB press
3x15x50
2x15x70
2x10x90
10x120
9x120
5x120
Took every rep thru full range of motion; DB into armpits great stretch of pecs. squeeze at top.
Hammer Machine incline
2x10x225
3x10x185
1st two sets hands close; last 3sets hands wide; stretch pecs full range motion.
2way DB lateraile raise front/side
4x15x15 each way
Reverse peck deck
2x15x130
2x15x150
**SUPERSET**
Triceps pushdown
6x15x100-180
concentration DB curls each arm
2x15x25
2x15x30
2x10x35
Overhead rope ext.
4x15x100
Straight bar curls
4x15x45
awesome training session tonight.
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SQUAT - walked out
10x5x145
2x5x235
2x5x325 added belt for these sets
2x5x415 added knee wraps for these and rest of sets
5x505
5x555
Leg ext
3x15
Leg curl
3x15
looking forward to taking Wednesday off from training. I am sore (in a positive way) from the increased volume.
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Rotator therapy
3x10x2.5
DB FLAT PRESS
3x15x50
2x15x65
3x12x80
Machine incline
5x10-12x185
HIgh cable flys
2x15
Low cable flys
2x15
2way DB raise front/side
4x15x15 each way
Reverse peck deck
4x15x110
**SUPER SET**
Overhead rope ext
5x15x110
Straight bar curls
5x15x50
**SUPER SET**
Triceps pushdowns
5x15x180
Machine curls
5x15x45
Love the supersets; arms feel crazy pumped - awesome.
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rotator therapy
3x15x2.5
SQUATS
6x5x145
3x5x235
2x3x325
2x3x415
3x505
5x595
Free motion squat machine; feet close ass to ankles
4x10x100
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Rotator Therapy
3x20x2.5
Abs
2WAY DB RAISE front/side
4x15x15 each way
SMITH MACHINE OVERHEAD PRESS
4x20 (no weight added) front
4x10 (no weight added) back
4x12x30 front
2 Major right shoulder surgeries in 08' can't press overhead.
2WAY DB RAISE front/side
3x10x20 each way
REVERSE PECK DECK
5x12x130
**SUPER SET**
Triceps pushdowns
10x15x150
Machine curls
6x15x50
Concentration DB curls
4x10x30 each arm
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rotator therapy
3x20x2.5
DB flat press
3x15x50
2x15x65
2x12x80
2x10x100
Machine incline
4x15x135
Hi cable fly
3x10
low cable fly
3x10
Overhead smith press
3x15
3x15x40
2way DB laterail raise
3x15x15 each way
Reverse peck deck
3x15x130
Triceps pushdowns
4x15x150
Concentration DB curls
5x10x35 each arm
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SQUAT
6x5x145
3x5x235
2x5x325
2x5x415
1x505
1x600
went lite on squat this week cause hoping to go heavy on pulls this Thursday. Sure am looking forward to taking tomorrow off from training (Wed), need to recover. will also take Fri off.
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PULLS
2x3x225
2x3x315
2x3x405
2x3x495
All reps were fast & explosive off the floor, which is not my normal deadlift techinque, but one that I am working to improve. had plans to work up to 675lbs today. unfortunately I strained my left lat & oblique. aggravated them last thursday at work. everything was feeling fine today till that last sets 1st rep. decided to shut it down and not risk a more serious injury. was planning to not train tomorrow anyway, so I'll plan on being healed by monday.
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left side still sore from last week.
I woke up friday about 12 and did not go to sleep till sunday morning at 0230. I worked sunday, got home around 3 or 330'ish slept till 3pm monday. went to the gym today and everything felt heavy.
rotator therapy
3x10x2.5
BENCH
3x20x135
2x15x185
2x10x225
2x5x275
5x315
added a two board from here on
3x315
3x365
3x405
2x3x365
Flat hammer machine press
2x20x135
2x15x185
2x15x225
that was it, just not a hoo-rahh day.
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left side still sore also still feel sluggish. no energy.
SQUAT
5x5x145
3x5x235
2x3x325
2x3x415
3x505
3x595
Didn't really want to do the last set but did it anyway. feel like shit. I do have a lot of serious shit going on right now in life and am sure it's finally catching up to me. i feel like Atlas with the weight of the world on my shoulders. hopefully, the meeting i have tomorrow will answer many of the questions i have and will offer a beacon of light as to what is going to happen. hopefully when i get some answers much of this emotional weight will drop off me. not sure if i'm gonna train anymore this week. guess it depends on how thursday goes.
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the company i work for told us in june that they have decided to subcontract the type work I do. Last day with them will be friday next week. The subcontractor met with us today and has hired us to work for them. No change to our pay and our new insurance kicks in on the following monday.
A great weight has been lifted off my mind.... now it's time to load the bar and get ready for the meet november 15th in gatlinburg, tn.
TpORQ
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Rotator Therapy
3x20x2.5
also did rotator therapy after each set of Flat DB press
Flat DB press
3x15x50
2x15x70
2x10x90
2x10x110
3x8x110
Flat Hammer machine press
1x20x135
4x10x225
Rack pin press (about a 2baord from chest)
5x135
5x185
5x225
5x275
3x315
Triceps cable pushdowns
10x15-10x130-200
Alt. DB curls
5x10x30
Alt. DB Hammer curls
5x10x30
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SQUAT - all sets walked out
10x5x145
3x5x235
2x5x325 added unleavered belt on these
2x3x415 levered belt & wraps from on these and down.
2x505
2x595
2x685 got some spotters for this
was planning on doing 2-3 more sets with 685 but my left knee started getting tender and stiff, so called it a night. 3hrs later knee still sore, sucks getting old. takes longer to recover from stupid aches and pains.
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left knee not as sore but still not 100%.
anyway, I trained early monday morning because I have a training session for my new job that starts at 1:30pm this afternoon and will run over into my normal training time. They mentioned also more meetings tuesday which i hope will end intime for me to squat tuesday.
rotator therapy
3x20x2.5
DB flat press
3x15x50
2x15x70
2x12x90
2x10x110
BB flat press
2x20x135
2x15x185
3x10x225
Cable fly's
4x12
Hammer machine incline
4x10
Hammer machine decline
4x10
Triceps pushdowns
12x150
12x170
2x10x210
had to go.
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New company is a like watching two monkeys fucking a football. Everyone I have met seem nice and honest but are weeks behind in being prepared to provide service not only to their new employee's but also to the customer.
don't ya just love it when a company signs a brand new contract and decides to design a tablet application to provide to track EVERY THING. ::) service calls, regular scheduled service, inventory yada yada yada, and the IT people are working daily on "bugs" in the system and process? Shot gun training in two sessions then just days later they say, "we've made changes to the check in/out and signoff as well as billing process just check your email for how to it". ???
So, I didn't workout after Monday last wk. Tuesday training lasted till 9pm. Wed and Thurs worked till 9pm. worked some at home Fri and Saturday on more training shit for OSHA.
Will work in the field this sunday 10/5 in an effort to get ahead in my hours so I can get home in time to train for the meet I want to do Nov 15th.
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BENCH
3x20xbar
3x15x135
2x10x185 slammin' speed reps
2x5x225 slammin' speed reps
3x275 blitzed these
3x315 slowed down and controled these
3x3x365 they all felt good; didn't go heavier due to sore chest from slam fucking 185 & 225
DB PRESS
10x70
10x80
2x12x100
3board BB press
3x3x315
Shoulda gone heavier after 1st set, bad decision not to.
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SQUAT
3x8x145
3x5x235
2x3x325
2x415
2x505
2x595
1x685
Had a hard time walking out and setting up the 685 this week. Unracked the weight and it came up uneven, reracked it and adjusted bar on my back, The plan is to be set up in 3 steps but this took 5 with some adjustments of inches, once I got set I started leaning back about to fall back - luckily my back spotter nudged me forward so I could regain my setup. After all that drama I did a single and racked it. Live to fight another day.
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rotator therapy
3x20x2.5
Flat hammer machine press
2x20x135
2x20x185
2x20x225
2x15x275
2x10x225
Incline hammer machine
15x135
3x15x185
low cable flys
3x15
high cable flys
3x15
overhead smith machine press
20xbar
3x15x40
front & side DB lat raise
3x15x15
rope face pulls
3x20
overhead rope ext
3x20
clean & press
4x10
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Deadlifts
3x10x135
2x10x185
2x10x225
2x10x275
2x10x315
12x405
Hyper ext
3x12
leg curl
3x12
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benched monday doing sets of 10, then alittle incline and cable flys shoulders bi's and tri's.
squatted for the 1st time since oct 7th last night. sets of 2x5 with 235, 325 and 415. knee felt real good the whole time, even felt fine today at work. look forward to squatting again next week.
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DB flat press 2x10x120's monday, squatted 3x595 tuesday & pulled 3x585 thursday.
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squatted 2x5x600 this past tuesday
Shannon benched 5x315 last week.
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the company i work for told us in june that they have decided to subcontract the type work I do. Last day with them will be friday next week. The subcontractor met with us today and has hired us to work for them. No change to our pay and our new insurance kicks in on the following monday.
A great weight has been lifted off my mind.... now it's time to load the bar and get ready for the meet november 15th in gatlinburg, tn.
TpORQ
I know all too well the bullshit that can trickle down from "corporate."
How is Shannon's training?
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Here training is going very well. she will compete bench only at a meet in april. she's benched 5x300 and 5x315, 3x6x120lbs DB a few times. bodyweight around 173 give or take from day to day. hope to add a few pounds get closer to 180.
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I've been out of town working, no training for 3wks, Shannon's bench is still going well. Today her bench training went like this:
2x12xbar
2x12x95
2x12x135
10x185
5x185
5x225
5x255
2x5x275 she has always had trouble here, so the 2nd set is more about feeling comfortable w/the weight.
5x300
4x315
I wasn't there so she had to find different handoff people she didn't know & fully trust. Still a good session.
Next week I'll be back & she'll do DB's. Next bench session she'll start doing 2sets of 3's.
I will do my best get ready for the MEET. Missing 3 wks could be a blessing.
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Back in town -sick though so I won't train till next wk. Shannon went to gym and did all this:
Rotator therapy
2x15 front raise, side raise, elbow at side rotate, elbow raised up side rotate.
Overhead BB press
2x10xbar 2x10x75 2x10x95 2x5x115 2x5x135 3x5x155
Leg curl
6x15-8x varying weight
Front & side DB raise
3x8x25 each way
Reverse peck deck for rear debts
4x8x130-160
Leg curls
4X8X65
Seated hammer machine overhead press
5x5x70-150
Glute work & body squats
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Shannon bench
2x10xbar
2x10x135
10x185
5x185
2x3x225
3x255
2x3x275
3x300
3x320
1x335 shoulda been 3
Dips
51
Glutes
Nash bench
3x10xbar
3x10x135
2x10x185
2x3x225
2x3x275
2x3x315
3x345
3x365
3x385
2x3x365
JM PRESS
4x10x135
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Nash Squats
5x10xbar
5x10x135
3x10x235
2x5x325 added belt on these
2x3x415 added knee wraps on these
3x505
3x595
1st squat session in over 3wks this felt good.
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Shannon bench
2x10xbar
2x10x135
10x185
5x185
2x3x225
3x255
2x3x275
3x300
3x320
1x335 shoulda been 3
Dips
51
Glutes
Nash bench
3x10xbar
3x10x135
2x10x185
2x3x225
2x3x275
2x3x315
3x345
3x365
3x385
2x3x365
JM PRESS
4x10x135
Do you plan to incorporate the JM Press on a regular basis?
If so, I am interested to see the results!
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Yes. Talked with a buddy who is a bench specialist,620@242, he used JM press during his rise to 600. He suggested a heavy low rep wk & a lighter high rep wk.
We alternate wk's of low rep BB press and high rep DB press already. BB wk is triples so JM will be sets of 8-10. DB wk is sets of 8-10 so JM will be sets of 4-6.
I'm gonna try and get Shannon to do them too, but she doesn't like new stuff during meet training. She's more open to off season adaptations.
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Dead
a bunch sumo /conv w/135
3x5x225
3x3x315
2x3x405
2x3x495
Goodmornings w/SSB bar
5x135
2x5x225
3x5x315
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Rotator therapy
3x30x2.5
Front / side / rear dumbbell raise
2x30x15 each
3x20x20 each
4x10x25 each
Alt DB curl
2x50x20
2x20x30
2x15x35
Machine curls
4th
SHANNON
Wide chinups 60
Underhand chinups 25
Neutral chinups 25
Biceps curls
5th
Glutes
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Nash
DB PRESS
2x15x50
2x10x70
8x90
8x110
2x7x120
12x120
JM PRESS
5x6
Learning the proper form. This weekend I watched 2 videos by JM and saw that the other videos I saw used different form and technique. To be honest I felt nothing from today's sets doing it the precise JM way compared to last week using the "flawed" technique. Next wk I'll try the JM way again and see how it feels.
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Nash squat
Worked up to 2x3x505
Shannon DB PRESS
3x10x55
2x10x70
8x90
6x110
2x6x120
9x120
Weighted dips
20repsxbodyweight
2x12x25lbs plate
Overhead rope ext
2x10x90
2x10x110
Glutes
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Nash
Goodmornings
2x10x135
2x10x225
2x10x315
Rack pulls
2x3x225
2x3x315
2x3x405
2x3x495
2x3x585
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Rotator therapy
3x30x2.5
Front&side DB raise
2x8-10x15
2x8x20
2x8x25
JM PRESS
10xbar
10x95
3x8x135
Overhead tri ext
4x10
Triceps pushdowns
6x6x120-250
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Shannon
Bench
3x10x95
2x10x135
10x165
10x185
5x185
2x3x225
3x255
3x285
3x300
3x325
3x285
Dips
60'ish
Glutes
Nash
Bench
3x10x95
2x10x135
2x5x185
2x5x225
2x3x275
3x315
3x365
3x405
1x405
5x365
Dips
60'ish
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Nash SQUATS
3x10x145
2x10x235
2x5x325
2x3x415
3x505
3x595
3x685
Hamstrings 3x8
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Rotator therapy
3x30x2.5
Underhand lat pulldown
4x10x150
Seated cable rows
4x10x150
Hammer machine pulldowns
2x10x180
7x230
7x270
7x320
4x7x360
4x7x320
Seated cable rows
7x150
7x200
2x7x250
2x7x300
4x7-8x320
Concentration DB curls
4x10 each arm
Machine curls
4x8
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Shannon
Wide chinups
100
Underhand chinups
44
DB Concentration curls
3x8
Glutes
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Nash BENCH
3x10xbar
3x10x95
2x10x135
2x10x185
2x10x225
3x275
2x3x315
3x3x365
3way DB raise
10x15
10x20
3x8x25
JM PRESS
4x8x95
Overhead triceps ext
4x8x120
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Nash SQUATS
Worked up to 3x3x505
Lower back and inner thighs tight and sore so took it easy.
SHANNON BENCH
Warmed up then did: 3x225 2x3x275 3x300 3x315 2x335 3x255 3x275
Overhead press
4x8
Triceps pushdowns
6x8
Overhead triceps ext
4x8
Glutes
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NASH
DEADLIFTS
3x3x225
2x3x315
2x3x405
3x495
3x585
1x675 wanted a triple but just not in the cards today.
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Nash BENCH
3x10xbar
3x10x95
2x10x135
2x10x185
2x10x225
3x275
2x3x315
3x3x365
3way DB raise
10x15
10x20
3x8x25
JM PRESS
4x8x95
Overhead triceps ext
4x8x120
So, be honest...
Have you noticed anything from the JM Presses?
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First time we did them I totally felt it in my triceps. Then did more searching and found two video's by JM and found out I did not do them according to his standards. I made the adjustments thus performed the lift to his standards for the last several sessions and have felt nothing in the triceps only PAIN on the tip of my right elbow.
In one of his vid's he does mention some of the Westside guys didn't perform the lift precisely as he demonstrated but they still made significant gains. Next week I'll go back and do them the first way I did them and see how that goes. I did more of an elbow tuck and let the elbows drop down more. Bar to my chin/throat area. Still bent the wrist. Which means I did rotate the shoulders and engage the front delts but it still put more emphases on the triceps to lockout.
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We benched last night, we both sucked. Both of us do better with reps than singles.
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Squat did 3x585
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When is the next meet?
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The plan was April 18th in Kentucky... but Shannon had a bad bench session and is thinking about not competing. Told her we would make a decision based on next week's bench session. If she doesn't hit 350 or more she won't wanna compete.
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The plan was April 18th in Kentucky... but Shannon had a bad bench session and is thinking about not competing. Told her we would make a decision based on next week's bench session. If she doesn't hit 350 or more she won't wanna compete.
:'(
I wish you both the best of luck!
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Welp, I gotta make hotel reservations for the meet. Shannon benched an easy 350 lbs today.
Shannon
3x10x95
3x10x135
8x165
8x185
6x185
5x205
3x225
3x255
2x275
2x300
1x320
1x350
All time American record in the 181's is 335 (Shannon holds that) All time world record is currently 347.
Nash
5x275
3x315
2x365
2x405
1x425
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Welp, I gotta make hotel reservations for the meet. Shannon benched an easy 350 lbs today.
NICE!!!!!
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Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.
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Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.
Sorry about your knee.
Please deliver my congratulations to Shannon!!
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Shannon weighed in at 175lbs benched 350lbs for a new all time world record in the women's raw 181 weight class. I squatted 725lbs@290lbs tweaked my knee and pulled out of the meet. Hope to post us on YouTube soon.
Congrats to her!
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Set up chains so they deload 2-3inches off chest but are 100lbs the last 2-3inches of lockout. Had an awesome chest day today.
BENCH - sets x reps
Bar + 100lbs chains 2x5
95 + chains 2x5
135 + chains 2x5
185 + chains 2x5
225 + chains 2x5
275 + chains 2x5
Really felt this in my chest and tri's. BB bench doesn't stimulate my chest but adding the chains gave me a great chest pump. Also the chains really worked my triceps better than anything I've done in recent years.
Close grip Bench
6x185
6x225
6x275
Killed triceps on this
Hammer Machine press
8x225
8x315
2x5x405
Toasted chest on this
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Shannon
BENCH with 100lbs chain
Bar + chains 2x5
95+chains 2x5
135+chains 2x5
165+chains 2x5
195+chains 2x5
225+chains 2x5
255+chains 5,4
CLOSE GRIP
165 2x3
195 2x3
225 2x3
Hammer Machine Press
2x3x225
2x3x275
Glutes
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Rotator therapy
2x20x2.5
Hammer machine LPD
6x10
Seated cable row
6x10
Hammer machine overhead press
5x10
Reverse peck deck
5x10
3 way DB raise
3x10
Super set - 10x10
Biceps machine curl
Overhead rope ext
Super set 10x10
Alt DB curls
Triceps push downs
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DB FLAT PRESS
2x15x50
2x12x70
10x90
2x10x120
9x120
HAMMER MACHINE INCLINE weight per side
10x45
2x10x90
2x10x70
10x45
PECK DECK
4x10x150
Glutes
-
Bench with about 100lbs of chain at lockout.
Nash & Shannon
2x5xbar + chains
2x5x135+ chains
2x5x185 + chains
2x5x225 + chains
2x5x255 + chains - shannon did 1x5 then dropped back down and did 4x225+chains
2x5x275 + chains - I continued
1x4x315+ chains - I was fried. took a break and moved on to the next movement.
Hammer machine flat press
5x8x225
Abs & Glutes
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NASH
SQUATS
3x10x145
5x10x235
2x10x325
FREE MOTION SQUAT MACHINE
Narrow stance, foot placement so knees drift over toes to engage more quadriceps.
1x30x30
1x20x60
1x15x100
1x10x140
Have not squatted since Meet on April 18th of this year. Tweaked my left knee on my opener with 725lbs. Got the lift and passed on my next 2 attempts. Decided to pullout and focus on helping Shannon prepare for her ALL TIME WORLD RECORD BENCH.
Knee felt better the more sets I did.
SHANNON
Wide chinups
22 in a row x bodyweight
42 total with 10lbs plate on weight belt.
Underhand chinups
total of 22
Neutral chinups
total of 21
Wide lat pulldown
3x10
Close grip Lat pulldown
3x10
glutes and abs
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NASH
DEADLIFTS
Bunch of sets with 135 sumo & conventional trying to stretch and warmup.
3x5x185
3x5x225
1x5x275
2x5x315
2x5x405
2x5x495
5x585
5" Block pulls
2x5x225
2x5x315
2x5x405
2x3x495
2x3x585
Felt good once I got warmed up.
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rotator therapy
3x20x2.5
HAMMER MACHINE OVERHEAD PRESS
4x10
DIPS
42
HAMMER MACHINE OVERHEAD PRESS
6X10
DB LAT. RAISE Front & Side
4X10 each way
REVERSE PECK DECK
4X10
**GIANT SUPER SET**
Overhead cable Triceps ext. 5x10
Hammer Machine curl 10x10
Triceps cable pushdowns 5x10
Abs & glutes
-
Shannon did legs saturday; Free motion squat machine reps of 30-20-15-10 increased weight as reps decreased.
SQUATS; 2x10x95 2x10x135 2x10x185 2x10x225: This is the last set of 225
Leg extensions 4x15; this is the 2nd set
Lying leg curl 4 sets; this is the 1st set
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Rotator Therapy
3x20x2.5
FLAT DB PRESS
Nash / Shannon
2x15x50 / 2x10x50
2x15x70 / 2x10x70
2x15x90 / 2x8x90
10x120 / 8x120
6x120 / 8x120
8x120 / 7x120
worked on punching the weight up, squeeze at top, slow negative down till I get a full stretch at the bottom.
taking synergy by Beverly international. I've taken it on and off for many many years. I LOVE THIS STUFF. one dose is 16 horse pill size tablets but I only take 8 and it still works f'n awesome. plus 400mg caffene before training. After the second set of 70's my chest & tri's were full blown pumped. I didn't rest long enough before attempting the 2nd set with the 120's.
HAMMER MACHINE INCLINE
5x8x185
worked on fast off the chest, squeeze at the top and a good controlled negative full stretch at the bottom.
PECK DECK
5X10X130
once again, trying to be bring the hands together with a fast movement, 1second squeeze then a controlled negative to a full stretch.
ABS & GLUTES (yes, I did abs and glutes too) ;D
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Synergy is great
Haven't taken in years