|
|
MY LOG
May 20, 2011 15:42:23 GMT -5
Post by rigdon on May 20, 2011 15:42:23 GMT -5
5/17/11
max effort bench
close grip bench
10x1@bar-weight
10x1@135
8x1@225
5x1@315
1x1@365
1x1@395
1x1@415 (tied pr)
machine iso tri extensions
10x3@150
pushdowns
10x3@100
db front raises
10x1@50
10x1@55
db side raises
10x1@35
10x1@40
face pulls
15x2@120
|
|
|
|
MY LOG
May 20, 2011 15:56:27 GMT -5
Post by rigdon on May 20, 2011 15:56:27 GMT -5
5/19/11
dynamic effort sq/dl
box squat at parallel
10x1@bar-weight
5x1@135
5x1@225
2x10@345
leg curls
12x3@95
bb good-mornings (no belt)
10x3@135
crunches 30x1
standing twists 30x1
knee lifts 30x1
|
|
|
|
MY LOG
May 20, 2011 16:07:24 GMT -5
Post by rigdon on May 20, 2011 16:07:24 GMT -5
5/20/11
dynamic effort bench
bench (with mini's behind back)
15x1@bar-weight
10x1@135
5x1@225
3x8@285
rack lockouts
5x1@335
5x1@385
5x1@425
seated machine shoulder press
10x3@140
pull ups
30 reps total ( 8 sets to complete)
|
|
|
|
MY LOG
May 27, 2011 10:52:13 GMT -5
Post by rigdon on May 27, 2011 10:52:13 GMT -5
5/23/11
leg press
10x1@200
10x1@400
10x1@600
10x1@800
10x1@850
leg extension
10x3@120
leg curl
10x3@110
standing calve raise
20x3@body-weight
|
|
|
|
MY LOG
May 27, 2011 11:00:33 GMT -5
Post by rigdon on May 27, 2011 11:00:33 GMT -5
5/24/11
slow day today
bench
10x1@bar-weight
10x1@135
5x1@225
5x2@315
5x1@365
8x1@315
|
|
|
|
MY LOG
May 27, 2011 11:07:24 GMT -5
Post by rigdon on May 27, 2011 11:07:24 GMT -5
5/26/11
lat pulls to front
10x3@150
deads
5x1@135
3x1@225
2x2@225
2x1@405
pull thru's
10x3@120
|
|
|
|
MY LOG
May 27, 2011 11:14:48 GMT -5
Post by rigdon on May 27, 2011 11:14:48 GMT -5
5/27/11
bb uprights
10x1@bar-weight
10x1@115
8x2@135
db side laterals
10x1@30
8x2@40
bb shrugs
20x2@210
machine curls
15x3@100
zottman curls
10x1@35
10x1@40
machine tri extension
10x3@130
pushdowns
20x2@90
|
|
|
|
MY LOG
May 31, 2011 10:13:07 GMT -5
Post by rigdon on May 31, 2011 10:13:07 GMT -5
5/31/11
half squats
5x2@bar-weight
5x1@135
5x1@225
5x1@315
5x1@405
5x1@495
kb squat swings
10x1@8k
10x1@20lb
10x1@35lb
leg ext
10x3@120
leg curl
10x3@110
crunches 30x1
standing twists 30x1
crescent kicks 15x1@each leg
|
|
|
|
MY LOG
Jun 3, 2011 10:05:45 GMT -5
Post by rigdon on Jun 3, 2011 10:05:45 GMT -5
6/1/11
bench
10x1@bar-weight
10x1@135
5x1@225
5x1@315
5x1@345
5x2@365
iso incline press
8x3@360
cables x-overs
10x3@80
|
|
|
|
MY LOG
Jun 3, 2011 10:20:37 GMT -5
Post by rigdon on Jun 3, 2011 10:20:37 GMT -5
6/3/11
lat pulldown front
10x3@150
dead (alt. between conv. and sumo)
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
low pulley rows
8x3@200
pull thru's
10x2@120
|
|
|
|
MY LOG
Jun 6, 2011 9:42:17 GMT -5
Post by rigdon on Jun 6, 2011 9:42:17 GMT -5
6/6/11
leg press
10x1@200
10x1@400
10x1@600
10x2@800
db deads between legs
10x3@85
short and sweet nothing fancy. have the first day of classes today. yeah baby
|
|
|
|
MY LOG
Jun 8, 2011 12:14:12 GMT -5
Post by rigdon on Jun 8, 2011 12:14:12 GMT -5
6/8/11
bench
15x1@bar-weight
10x1@135
5x1@225
5x2@315
5x1@365
3x1@405
10x1@315
15x1@225
pec deck
10x3@120
dips
12x3@body-weight
|
|
|
|
MY LOG
Jun 21, 2011 20:48:04 GMT -5
Post by rigdon on Jun 21, 2011 20:48:04 GMT -5
6/21/11
LEG PRESS
10X1@200
10X1@400
10X1@600
10X1@800
LEG EXTENSIONS
10X3@130
LEG CURLS
10X3@95
STANDING CALVE PRESS
20X3@BODY-WEIGHT
|
|
|
|
MY LOG
Jun 23, 2011 7:18:04 GMT -5
Post by rigdon on Jun 23, 2011 7:18:04 GMT -5
6/22/11
bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
2x1@405
iso incline bench
10x3@270
cables x-overs
20x3@80
|
|
|
|
MY LOG
Jun 27, 2011 11:38:11 GMT -5
Post by rigdon on Jun 27, 2011 11:38:11 GMT -5
6/27/11
SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
5X3@405
LEG EXTENSIONS
10X3@130
THATS IT. SHORT AND SWEET.
|
|
