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MY LOG
Aug 17, 2011 13:24:18 GMT -5
Post by rigdon on Aug 17, 2011 13:24:18 GMT -5
8/17/11
WIDE SQUATS
10X1@135
10X1@225
10X3@315
LEG PRESS
8X2@800
NOTHING FANCY TODAY BUT SEPTEMBER 5TH WILL BE A DIFFERENT STORY!!!!!
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MY LOG
Aug 19, 2011 13:44:44 GMT -5
Post by rigdon on Aug 19, 2011 13:44:44 GMT -5
8/19/11
bench
10x1@135
5x1@225
1x1@315
1x1@405
10x1@315
10x1@225
thats it. tired today hopefully things will be better next week.
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MY LOG
Oct 25, 2011 18:52:41 GMT -5
Post by rigdon on Oct 25, 2011 18:52:41 GMT -5
I have been sick twice over the past two months and just recently started getting my strength back. today was my first day that actually made me feel good. here is what happened.
10/24/11
leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000
leg extensions
10x3@120
lying leg curls
10x3@110
standing calf press
25x3@body-weight
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MY LOG
Oct 25, 2011 19:17:54 GMT -5
Post by rigdon on Oct 25, 2011 19:17:54 GMT -5
10/25/11
bench
20x1@bar-weight
10x1@135
10x1@225
8x2@315
10x1@225 w/ mini bands
incline press
8x1@225
8x1@235
8x1@245
cable cross-over
10x2@70
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MY LOG
Dec 19, 2011 15:38:14 GMT -5
Post by rigdon on Dec 19, 2011 15:38:14 GMT -5
12/19/11
Max Effort Squat
Low Box Squat
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495
GHR'S 5x5@65 LB KETTLE BELL
Rack Pulls
20x1@135
20x1@225
20x1@315
DBSL'S
8x1@85
8x1@100
8x1@115
Pull Down Abs
15x5@120
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MY LOG
Dec 20, 2011 12:37:13 GMT -5
Post by rigdon on Dec 20, 2011 12:37:13 GMT -5
12/20/11
Max Effort Bench
Floor Press
5x1@135
3x1@225
3x1@315
3x1@385
1x1@415
JM Press
3x1@115
3x1@135
Incline DB Press
10x1@100
10x1@110
Seated DB Cleans
8x1@30
8x1@35
8x1@40
8x1@45
Straight Lying Leg Raises
15x5@Bodyweight
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MY LOG
Dec 22, 2011 20:24:13 GMT -5
Post by rigdon on Dec 22, 2011 20:24:13 GMT -5
12/22/11
DYNAMIC EFFORT SQUAT
BOX SQUAT
2X10@330
REVERSE HYPERS
8X5@70
CHEST SUPPORTED ROWS
8X4@135
GLUTE HAM RAISES
6X3@BODY-WEIGHT
PULL DOWN ABS
10X5@120
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MY LOG
Dec 23, 2011 11:08:01 GMT -5
Post by rigdon on Dec 23, 2011 11:08:01 GMT -5
12/23/11
DYNAMIC EFFORT BENCH
BENCH (3 DIFFERENT GRIPS/ 45 SECONDS REST BETWEEN SETS)
PINKY GRIP
3X3@300
MIDDLE FINGER GRIP
3X3@300
COMPETITION GRIP
3X4@300
CLOSE GRIP BENCH
3X1@315
3X1@340
ONE ARM DB EXTENSIONS
10X1@35
10X1@45
10X1@55
FRONT PLATE RAISES
10X3@45
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MY LOG
Dec 27, 2011 16:03:27 GMT -5
Post by rigdon on Dec 27, 2011 16:03:27 GMT -5
12/27/11
MAX EFFORT SQUAT
GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@385
3x1@415
3x1@435
1x1@475
1x1@500
GHR'S
5x5@BODY-WEIGHT
DB LUNGES
10x4@45
PULL THRU'S
10x3@GREEN-BAND
PULLDOWN ABS
12x5@120
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MY LOG
Dec 29, 2011 15:12:29 GMT -5
Post by rigdon on Dec 29, 2011 15:12:29 GMT -5
12/29/11
MAX EFFORT BENCH
BALL PRESS
20x3@18LB BALL
SEATED DB SHOULDER PRESS
10x1@40
10x1@50
10x1@60
10x1@70
10x1@80
SEATED TRICEP EXTENSION
6x5@130
FACE PULLS
10x5@130
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MY LOG
Dec 30, 2011 14:09:29 GMT -5
Post by rigdon on Dec 30, 2011 14:09:29 GMT -5
12/30/11
Dynamic Effort Squat
Box Squats
2x10@340 (1 minute rest between sets)
2x1@495
2x1@565
2x1@605 (BARELY)
Reverse Hypers
8x4@70
Front Lat Pull Downs
8x3@200
GHR'S
10x4@BODY-WEIGHT
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MY LOG
Jan 3, 2012 11:19:04 GMT -5
Post by rigdon on Jan 3, 2012 11:19:04 GMT -5
1/3/12
MAX EFFORT SQUAT
GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495
1x1@515 (PR!)
GHR'S
5x5@45LB KETTLE BELL
LUNGES
10x4@45LB DB
PULL DOWN ABS
12x5@120
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MY LOG
Jan 6, 2012 10:35:03 GMT -5
Post by rigdon on Jan 6, 2012 10:35:03 GMT -5
1/4/12
BENCH
BALL PRESS
20x3@18LB BALL
BB PRESS
10x3@130
FACE PULLS
10x3@120
1/6/12
DYNAMIC EFFORT SQUAT
2x10@390
REVERSE HYPERS
8x4@70
PULL DOWNS TO FRONT
8x3@200
GHR'S
15x4@BODY-WEIGHT
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MY LOG
Jan 19, 2012 7:39:34 GMT -5
Post by rigdon on Jan 19, 2012 7:39:34 GMT -5
MY JOURNEY BEGINS TODAY AND IM READY FOR BATTLE. SO HERE IS WHAT WENT DOWN. 4/21/12 CANT COME SOON ENOUGH AND THEN OFF TO NATIONALS.
1/16/12
MAX EFFORT SQUAT
BOX SQUAT
5X1@325
3X1@390
2X1@455
1X1@520
1X1@585
1X1@615
1X1@635
DB STIFF LEGGED DEAD'S
5X1@70
5X1@80
5X1@90
LEG PRESS
8X3@600
DB SHRUGS
10X4@100
AB WORK
30X1@CRUNCHES
30X1@LEG LIFTS
30X1@BICYCLE KICKS
30X1@STANDING TWISTS
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MY LOG
Jan 19, 2012 8:03:39 GMT -5
Post by rigdon on Jan 19, 2012 8:03:39 GMT -5
1/18/12
MAX EFFORT BENCH
FLOOR PRESS
3X1@315
3X1@335
1X1@390
1X1@405
1X1@420
1X1@435
CLOSE GRIP BENCH
5X1@225
5X1@315
5X1@335
CHEST SUPPORTED ROWS
15X1@90
10X1@115
8X1@140
5X1@155
5X1@170
DB SIDE LATERALS
12X1@25
12X1@30
12X1@35
FACE PULLS
10X1@100
10X1@110
10X1@120
ABS
30X2@CRUNCHES
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