MY LOG

[rigdon]

11/29/10


GOOD MORNINGS
10X1@BAR
8X1@135
5X1@225
3X1@315
3X1@345
3x1@365
1X1@385
1X1@405


GHR'S
10X3@35 LB KETTLE-BELL


REVERSE HYPERS
10X3@70


PULL-DOWN ABS
15X5@150


STIFF LEG RAISES
15X5@BODY-WEIGHT

[hoss]

do you use chains suspended GM's or is it out of the rack type?

[rigdon]

OUT OF THE POWER RACK TYPE. I USE PINS FOR SAFETY. GOING JUST ABOUT PARALLEL. I WILL POST VIDEO NEXT WEEK OF IT.

[rigdon]

12/1/10


bench
20x1@bar
10x1@135
8x1@225
5x1@315
off 3 board
3x3@405 (2 sec pause each rep)
off chest
10x1@315
20x1@225


Machine bench
6x3@225


thats it. short and sweet. recovering from a cold. hopefully it will be better next week.

[rigdon]

12/3/10


LAT PULL-DOWN TO FRONT
WARM UP
10X2@150
WORK SETS
8X3@270


STRAIGHT ARM PULLDOWNS
10X3@70


FACE PULLS
15X3@100


ISO ROWS
10X1@90
8X1@180
8X1@230


CRUNCHES 2 SETS


10 MIN TREAD-MILL

[rigdon]

12/6/10

TODAY WAS JUST ONE OF THOSE DAYS WHERE I DIDNT FEEL LIKE LIFTING AT ALL. JUST DIDNT HAVE ANY ENERGY WHAT SO EVER. I DID WHAT I COULD. HERE IS WHAT WENT DOWN.


SSB SQ
10X1@150
10X1@240
10X1@330
10X1@420


FRONT SQUAT SMITH MACHINE
10X1@115
10X1@165
10X1@185


LEG EXTENSION
10X3@120


LEG CURLS
10X2@95


DB SLDL'S
10X3@40


STANDING CALVE PRESS
30X2@BODY-WEIGHT

[rigdon]

12/8/10


bench
warm up
10x1@135
8x1@225
5x1@315
off 3 board
3x3@415
off chest
10x1@315
20x1@225


db incline
15x1@70
15x1@80


dips
15x2@body-weight


peck deck
failurex2@120

[rigdon]

12/10/10


lat pulldown to front w/ fat bar
10x3@150 warm up


rack pulls/ knee cap level
3x1@225
3x1@315
3x1@405
2x1@475
1x1@495 (grip started to give what the hell)


low pulley rows
8x3@250


pull thru's
15x2@120

[rigdon]

12/11/10


UPRIGHT ROWS
10X1@100
10X1@120
10X1@140
10X1@160


DB SIDE LATERALS
10X1@25
10X1@30
10X1@35


FACE PULLS
15X3@120


ZOTTMAN CURLS
10X1@40
10X2@45


CABLE CURLS
10X1@100
10X1@110


SINGLE ARM DB EXT.
10X1@40
10X1@45
10X1@50


ROPE PULLDOWNS
15X2@120

[rigdon]

12/20/10


HAD TO TAKE ALL OF LAST WEEK OFF. HAD 2 FINALS TO DO. ANYWAY I AM BACK AND HERE IS WHAT WENT ON TODAY.


SQUATS
10X1@BAR-WEIGHT
10X1@135
10X1@225
8X1@315
ADDED KNEE WRAPS
3X3@405
2X1@455
1X1@495


LEG PRESS
10X1@600
10X1@690
10X1@780


LEG EXT
10X3@120


LEG CURL
10X3@95


STANDING CALF PRESS
FAILUREX2@BODY-WEIGHT

[rigdon]

12/22/10


BENCH
WARM UP
20X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
OFF 3-BOARD MAX SINGLE
1X1@405
1X1@455
1X1@495
OFF CHEST
10X1@315
20X1@225


DB INCLINE
15X1@55
15X1@65
15X1@75


DIPS
10X3@BODY-WEIGHT

[rigdon]

12/23/10


LAT PULLDOWNS TO FRONT (WARM UPS)
10X3@150


RACK PULLS JUST BELOW KNEE CAPS
3X1@225
2X1@315
1X1@405
1X1@495
1X1@545


LOW PULLEY ROWS
8X3@250


STRAIGHT ARM PULLDOWNS
10X3@70


PULL THRU'S
10X3@GREEN-BANDS

[rigdon]

12/28/10


DEAD-LIFT
5X1@135
3X1@225
2X1@315
1X1@405
0X1@455 (WHAT THE HELL)


LEG PRESS
10X1@200
10X1@400
10X1@600
10X1@800


LEG EXTENSION
10X3@130


LEG CURL
10X1@100
10X1@120
10X1@140

[rigdon]

12/29/10


BENCH
30X1@BAR-WEIGHT
8X1@135
5X1@225
3X1@315
3 BOARD
1X1@405
1X1@475
OFF CHEST
10X1@315
19X1@225


DB INCLINE
10X1@65
10X1@80
10X1@95


DIPS
12X3@BODY-WEIGHT


PEC DECK
FAILUREX2@120

[rigdon]

12/31/10


LAT PULL-DOWNS TO FRONT
WARM UP
10X3@160


RACK PULLS
5X1@225
3X1@315
1X1@405
1X1@495
1X1@555 10LB PR
5X1@315 2 SEC. PAUSE AT TOP


SEATED ISO ROWS
8X3@240


STRAIGHT ARM PULL-DOWNS
12X3@120