I had my last day of active release therapy today and I definitely feel better, but I am gonna take 2 more weeks off of active stuff cause it fits into my schedule nicely.
romanian deadlifts: I just realized I have no idea how much weight I did so this is guess work.
10 @ 135
5 @ 155
5 @ 175
5 @ 195
5 @ 205
5 @ 225
step ups on a decline bench: these guys are fun. It really stresses the hamstring.
(3) 10
good mornings:
10 @ 95
10 @ 155
10 @ 115
hyperextentions:
(3) 10
Wednesday, April 25, 2007
Tuesday, April 24, 2007
Weights: Monday 4/23/07
max effort incline bench:
5 @ 135
5 @ 155
5 @ 175
5 @ 185
5 @ 195
4 @ 205
dips:
(3) 10
back/delt superset
bent over row with barbell:
10 @ 70
10 @ 95
10 @ 95
flys:
10 @ 20
10 @ 20
10 @ 25
bradford press: This was almost to much after a lot fo shoulders already on the day and with the cleans from yesterday.
10 @ 105
10 @ 105
9 @ 105
Zottman Curls:
6 @ 25
8 @ 25
------- I was tired and these things are killers
ab circuit:
3 of 20 bicycles
3 of 15 swiss ball crunches
3 of 20 knee raises
5 @ 135
5 @ 155
5 @ 175
5 @ 185
5 @ 195
4 @ 205
dips:
(3) 10
back/delt superset
bent over row with barbell:
10 @ 70
10 @ 95
10 @ 95
flys:
10 @ 20
10 @ 20
10 @ 25
bradford press: This was almost to much after a lot fo shoulders already on the day and with the cleans from yesterday.
10 @ 105
10 @ 105
9 @ 105
Zottman Curls:
6 @ 25
8 @ 25
------- I was tired and these things are killers
ab circuit:
3 of 20 bicycles
3 of 15 swiss ball crunches
3 of 20 knee raises
Monday, April 23, 2007
weights: Sunday 4/22/07
dynamic weights day: Something I want to incorporate into Saturday but couldn't because of other plans and won't be able to because of a trip to Florida and Northeast regionals.
dynamic box squats: 50% of 1RM 2 reps as fast as you can 8 times with rest between sets
(1) 2 @ 135
(1) 2 @ 155
(6) 2 @ 185
cleans:
6 @ 135
5 @ 155
5 @ 155
split jerks: my wrists were killin me after the cleans and really made these uncomfortable.
6 @ 135
5 @ 155
4 @ 155
snatch:
4 @ 155
dynamic box squats: 50% of 1RM 2 reps as fast as you can 8 times with rest between sets
(1) 2 @ 135
(1) 2 @ 155
(6) 2 @ 185
cleans:
6 @ 135
5 @ 155
5 @ 155
split jerks: my wrists were killin me after the cleans and really made these uncomfortable.
6 @ 135
5 @ 155
4 @ 155
snatch:
4 @ 155
Weights: Thursday 4/19/07
I got busy on Friday and couldn't write about this so I am not sure if I am going to remember all of it.
max reps pullups:
(2) 14 @ 45 assistance
(1) 13 @ 45 assistance
flat bench dumbbells: palms in
(3) 10 @ 65
lat/back superset:
lat pull downs: using the small row v handles do a lat pull down while trying to pry the v apart. It makes you engage a lot of different muscles and it also doesn't let you cheat and use to much of your arms.
(3) 10 @ 155
trap raises:
10 @ 155
9 @ 155
8 @ 155
shoulder rack lockout: in the cage set the safety bar so you can sit and the barbell rests right on the top of your head. Load the barbell up with way more than you can shoulder press and "lockout" the weight, bring it back down to the safety bars and do it again.
10 @ 135
10 @ 155
6 @ 175
bi/tri superset
standing curls: thick bar
10 @ 65
10 @ 75
10 @ 80
decline skull crushers: thick bar
10 @ 65
10 @ 75
10 @ 75
max reps pullups:
(2) 14 @ 45 assistance
(1) 13 @ 45 assistance
flat bench dumbbells: palms in
(3) 10 @ 65
lat/back superset:
lat pull downs: using the small row v handles do a lat pull down while trying to pry the v apart. It makes you engage a lot of different muscles and it also doesn't let you cheat and use to much of your arms.
(3) 10 @ 155
trap raises:
10 @ 155
9 @ 155
8 @ 155
shoulder rack lockout: in the cage set the safety bar so you can sit and the barbell rests right on the top of your head. Load the barbell up with way more than you can shoulder press and "lockout" the weight, bring it back down to the safety bars and do it again.
10 @ 135
10 @ 155
6 @ 175
bi/tri superset
standing curls: thick bar
10 @ 65
10 @ 75
10 @ 80
decline skull crushers: thick bar
10 @ 65
10 @ 75
10 @ 75
Wednesday, April 18, 2007
Weights: Tuesday 4/17/7
This was supposed to be a max effort day, but my achilles makes me scared to do so and my lower back still felt week from deadlifts the week before. Doing this on Tuesday will make it possible to do a dynamic day on Sat or Sun.
squat:
(1) 8 @ 135
(1) 8 @ 155
(1) 8 @ 205
(1) 8 @ 225
(1) 6 @ 245
split squats: (# sets) x's per leg @ 2 (x) lb dumbbells
(3) 10 @ 25
pulls throughs:
(3) 10 @ 100
grip machine:
frwd:
(1) @ 55; (1) @ 60; (1) @ 65
back:
(1) @ 55; (1) @ 60: (1) @ 65; (1) @ 70
squat:
(1) 8 @ 135
(1) 8 @ 155
(1) 8 @ 205
(1) 8 @ 225
(1) 6 @ 245
split squats: (# sets) x's per leg @ 2 (x) lb dumbbells
(3) 10 @ 25
pulls throughs:
(3) 10 @ 100
grip machine:
frwd:
(1) @ 55; (1) @ 60; (1) @ 65
back:
(1) @ 55; (1) @ 60: (1) @ 65; (1) @ 70
Tuesday, April 17, 2007
Weights: Monday 4/16/7
My ankle took a beating standing for hours and hours while watching Northeastern put themselves in position to take the 2nd seed in the metro boston section. I was pretty gimpy on Sunday, but feel a lot better today and of course it couldn't stop me from doing my upper body beach workout.
max effort bench: wow it looks like I did a bunch of sets. Rep 3 @ 225 barely got off my chest.
4 @ 135
4 @ 155
4 @ 175
4 @ 195
4 @ 205
4 @ 215
2 @ 225
supplemental lift weighted pushups: Who knows if these work, but anytime you add weight to something that is hard has to be helpful
15 @ 35
12 @ 45
10 @ 45
back lat superset:
bent over v bar row: the one where the barbell is jammed into a corner and you put the weights on one end and then row it
(3) 10 @ 60
delt flys:
(3) 10 @ 15
shoulders: here I did a bunch of different stuff all together
shoulder press: (1) 6 @ 55, (1) 10 @ 45
toss: (2) 6 @ thick bar
hammer curls:
(3) 10 @ 15
max effort bench: wow it looks like I did a bunch of sets. Rep 3 @ 225 barely got off my chest.
4 @ 135
4 @ 155
4 @ 175
4 @ 195
4 @ 205
4 @ 215
2 @ 225
supplemental lift weighted pushups: Who knows if these work, but anytime you add weight to something that is hard has to be helpful
15 @ 35
12 @ 45
10 @ 45
back lat superset:
bent over v bar row: the one where the barbell is jammed into a corner and you put the weights on one end and then row it
(3) 10 @ 60
delt flys:
(3) 10 @ 15
shoulders: here I did a bunch of different stuff all together
shoulder press: (1) 6 @ 55, (1) 10 @ 45
toss: (2) 6 @ thick bar
hammer curls:
(3) 10 @ 15
Friday, April 13, 2007
Weights: Thursday 4/12/7
pullups for max rep: I dont know why I stick to pull ups. I can't do enough to max rep them.
12 @ 20
11 @ 20
14 @ 40
bradford press:
10 @ 105
10 @ 105
10 @ 105
back/lat super set
staight arm pull downs:
10 @ 100
10 @ 100
10 @ 100
hammer row:
10 @ 90
10 @ 90
10 @ 90
bi's/tri's superset
preacher curls w/ thick bar:
10 @ 30
10 @ 30
10 @ 30
tri iso's
10 @ 20
10 @ 25
10 @ 25
12 @ 20
11 @ 20
14 @ 40
bradford press:
10 @ 105
10 @ 105
10 @ 105
back/lat super set
staight arm pull downs:
10 @ 100
10 @ 100
10 @ 100
hammer row:
10 @ 90
10 @ 90
10 @ 90
bi's/tri's superset
preacher curls w/ thick bar:
10 @ 30
10 @ 30
10 @ 30
tri iso's
10 @ 20
10 @ 25
10 @ 25
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