|
MY LOG
Apr 6, 2011 8:52:00 GMT -5
Post by rigdon on Apr 6, 2011 8:52:00 GMT -5
4/4/11
squat (reverse green band assistance) 10x1@135 10x1@225 10x1@315 8x1@405 8x1@495 8x1@545
leg extensions 10x3@130
leg curl 10x3@110
standing calf press 25x3@body-weight
crunches 30x1 leg lifts 30x1
|
|
|
MY LOG
Apr 8, 2011 12:27:51 GMT -5
Post by rigdon on Apr 8, 2011 12:27:51 GMT -5
4/6/11
bench 10x1@bar-weight 10x1@135 8x1@225 with mini bands behind back 5x3@315 (2 sec pause each rep)
db incline 8x1@95 8x1@105 8x1@115
dips 10x2@body-weight
pec deck 15x2@120
|
|
|
MY LOG
Apr 8, 2011 12:34:02 GMT -5
Post by rigdon on Apr 8, 2011 12:34:02 GMT -5
4/7/11
lat pulldowns to front 10x3@200
seated iso rows 10x1@180 10x1@195 10x1@210
stiff arm pulldowns 10x3@120
|
|
|
MY LOG
Apr 12, 2011 9:56:36 GMT -5
Post by rigdon on Apr 12, 2011 9:56:36 GMT -5
4/8/11
machine shoulder press 10x1@110 10x1@130 10x1@150
db side laterals 10x1@35 10x1@40 10x1@45
face pulls 15x3@100
hammer curls 10x1@35 10x1@40 10x1@45
bb curls 12x2@100
single db tri ext 10x1@40 10x1@45 10x1@50
tricep pushdown 20x2@50
crunches 30x1 leg lifts 30x1
|
|
|
MY LOG
Apr 13, 2011 8:19:10 GMT -5
Post by rigdon on Apr 13, 2011 8:19:10 GMT -5
4/12/11
squat 10x1@bar-weight 10x1@135 5x1@225 5x1@315 added knee wraps 5x1@405 5x1@455 5x1@460
leg ext 10x3@130
pull thru's 10x3@120 supersetted with stnading calf press 25x3@body-weight
|
|
|
MY LOG
Apr 18, 2011 10:21:44 GMT -5
Post by rigdon on Apr 18, 2011 10:21:44 GMT -5
4/18/11
I was curious when I started this training whether or not to do it the way it was originally set up.
Originally: Sunday - Dynamic Effort Bench Monday - Max Effort Squat/DL Wednesday - Max Effort Bench Press Friday - Dynamic Squat/DL
This is what I changed it to. Comments? Monday - Max Effort Squat/DL Tuesday - Max Effort Bench Press Thursday - Dynamic Squat/DL Friday - Dynamic Effort Bench
Todays Workout
Max Effort Squat/DL
Pin Pulls (Just Below Knee Caps) 10x1@bar-weight 10x1@135 5X12225 5X1@315 1X1@405 1X1@495 1X1@515 1X1@530 1X1@545
GHR's 15x3@Body-Weight
Pull Thru's 12x3@110
Crunches 30x1 Standing Twists 30x1 Hanging Knee Lifts 30x1
|
|
|
MY LOG
Apr 19, 2011 10:57:13 GMT -5
Post by rigdon on Apr 19, 2011 10:57:13 GMT -5
4/19/11
MAX EFFORT BENCH PRESS
Close Grip Bench 10x1@bar-weight 10x1@135 5x1@225 5x1@315 1x1@345 1x1@375 1x1@405 (PR!)
Machine ISO Tricep Extension 10x3@150
Pushdowns 10x3@100
DB Front Raises 10x1@30 10x1@40
DB Side Raises 10x1@25 10x1@35
Face Pulls 15x2@120
|
|
|
MY LOG
Apr 21, 2011 14:03:31 GMT -5
Post by rigdon on Apr 21, 2011 14:03:31 GMT -5
!!!!COMEBACK MEET IN DECEMBER!!!!
4/21/11
Dynamic Squat/DL
squat off box at parallel 10x1@bar-weight 10x1@135 10x1@225 2x10@315
lying leg curls 12x3@110
hyperextensions 15x3@body-weight
crunched 30x1 standing twists 30x1 leg lifts 30x1
|
|
|
MY LOG
Apr 25, 2011 10:51:41 GMT -5
Post by rigdon on Apr 25, 2011 10:51:41 GMT -5
4/22/11
DYNAMIC EFFORT BENCH
BENCH 3X8@285 W/MINI BANDS
RACK LOCKOUTS 5X1@315 5X1@365 5X1@405
SEATED MACHINE SHOULDER PRESS 12X3@130
PULL-UPS 6X4@BODY-WEIGHT
|
|
|
MY LOG
Apr 27, 2011 8:42:14 GMT -5
Post by rigdon on Apr 27, 2011 8:42:14 GMT -5
|
|
|
MY LOG
May 9, 2011 11:40:46 GMT -5
Post by rigdon on May 9, 2011 11:40:46 GMT -5
5/9/11
Max Effort SQ/DL
Pin-Pulls (just below knee caps) 10x1@bar-weight 10x1@135 5x1@225 5x1@315 3x1@405 1x1@495 1x1@565 1x1@585
GHR's 15x3@body-weight
Pull-Thru's 12x3@120
Crunches 30x1 Standing Twists 30x1 Leg Lifts 30x1
|
|
|
MY LOG
May 13, 2011 10:44:59 GMT -5
Post by rigdon on May 13, 2011 10:44:59 GMT -5
5/10/11
max effort bench
close grip bench 15x1@bar-weight 10x1@135 10x1@225 8x1@315 1x1@365 1x1@385 1x1@405
machine ISO tricep ext 12x3@120
pushdowns 20x2@80
db front raises 10x1@40 10x1@45
db side laterals 10x1@30 10x1@35
face pulls 12x3@110
|
|
|
MY LOG
May 13, 2011 10:53:57 GMT -5
Post by rigdon on May 13, 2011 10:53:57 GMT -5
5/12/11
dynamic squat/dl
dynamic squat (off box at parallel) 2x10@315
lying leg curls 12x3@110
pull thru's 12x3@120
crunches 30x1 standing twists 30x1 leg lifts 30x1
|
|
|
MY LOG
May 13, 2011 11:02:08 GMT -5
Post by rigdon on May 13, 2011 11:02:08 GMT -5
5/13/11
dynamic effort bench
bench (mini's behind the back) 3x8@285
rack lockouts (close grip style 6" from finishing) 5x1@315 5x1@365 5x1@405
seated machine shoulder press 12x3@130
pull ups 6x4@body-weight
|
|
|
MY LOG
May 16, 2011 11:24:55 GMT -5
Post by rigdon on May 16, 2011 11:24:55 GMT -5
5/16/11
Max Effort Squat/DL
Pin Pulls 10x1@bar-weight 10x1@135 5x1@225 3x12315 1x1@415 1x1@505 0x1@575 (think its time to lay off these and switch to something else next week, did 1x1@585 last week)
GHR'S 15x3@body-weight
Pull Thru's 12x3@110
Crunches 30x1 Standing Twists 30x1 Knee Lifts 30x1
|
|