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6_PlAtE_TrApZ
07-08-2008, 12:40 PM
DE Bench
155 x 3 x 8

Singles
315 x 1
335 x 0

Rack Lockouts
325 x 4
375 x 4
395 x 4
405 x 4

Rows
235 x 4
255 x 4
275 x 4
275 x 4

6_PlAtE_TrApZ
07-10-2008, 07:22 AM
Chain Suspended GM's (Cambered Bar)
245 x 3
295 x 0
245 x 3
245 x 3

GHR's
BW x 8 x 3

Pull Throughs
90 x 12 x 3

Ab Strap Pulldowns
45 x 15 x 3

6_PlAtE_TrApZ
07-10-2008, 02:49 PM
ME Squat Day Accessory Exercises

Band GM's
Seated GM's
GHR's
Pull-Throughs


DE Squat Day Accessory Exercises

SLDL
Sumo SLDL
RDL


ME Bench Day Accessory Exercises

Back

Pulldowns
T-Bar Rows




Triceps

Skullcrushers
Pushdowns



Shoulders

Lateral Raises
Bradford Press
DB Press
Face Pulls


DE Bench Day Accessory Exercises

Back

Rows
T-Bar Rows
Pullups



Triceps

Rack Lockouts
4-5 Board Press
CGBP



Shoulders

DB Press
Lateral Raises
Face Pulls

AdamBAG
07-10-2008, 03:06 PM
I knew you were lurking somewhere!!!!!

6_PlAtE_TrApZ
07-11-2008, 10:42 AM
I knew you were lurking somewhere!!!!!



:eek:


I needed a place to keep track without having to look back through pages and pages of no workouts. :D

6_PlAtE_TrApZ
07-12-2008, 01:15 PM
CGBP
255 x 3
275 x 3
265 x 3

Wide-Grip Lat Pulldowns (Rotator Bar)
3 x 10

Bradford Press
105 x 10,10 (front, back) x 3

Band Triceps Pushdowns (Monster Mini)
3 x 20

Shoulder Prehab
Dislocates - 2 x 15
Band External Rotations - 2 x 15

6_PlAtE_TrApZ
07-15-2008, 07:21 AM
Box Squats
185 + doubled minis x 3 x 8

RDL's
245 x 8
265 x 8
285 x 8

Band Ab Crunches
Light band (purple) x 20 x 3

Hammer Curls
95 x 12 x 2

6_PlAtE_TrApZ
07-17-2008, 09:40 AM
Speed Bench Press
175 + doubled minis x 3 x 8

Wide, Hammer Grip Pulldowns (Fat Bar)
190 x 10 x 3

JM Press/CGBP Hybrid
205 x 6
215 x 6
225 x 4

Band Pull-Aparts
Light band x 12 x 3

Band Lateral Raises
Monster-minis x 12 x 2

6_PlAtE_TrApZ
07-21-2008, 07:05 AM
Deadlift
425 x 1
*suit*
475 x 1
535 x 0

GHR's
BW x 8 x 4

Landmines
50 x 8 (ea. side) x 3

Allen Core Wheel
12 yds, down & back x 2

6_PlAtE_TrApZ
07-22-2008, 07:48 AM
2-Board Press
305 x 3
325 x 3
335 x 2
315 x 3

Reverse-Grip Pulldowns
190 x 10 x 3

Band Triceps Pushdowns
Monster-Mini x 10 x 3

Band External Rotations
Mini x 12 x 3

Band Pull-Aparts
Light x 12 x 2

6_PlAtE_TrApZ
07-24-2008, 07:47 AM
Box Squats
195 + monster mini's x 3 x 8

Sumo SLDL
415 x 3
435 x 3
435 x 3
435 x 3

GHR's (wide foot placement)
BW x 8 x 3

Ab Strap Pulldowns
60 x 15 x 3

6_PlAtE_TrApZ
07-28-2008, 07:46 AM
DE Bench Press
195 + doubled mini's x 3 x 8

Wide Grip Pulldowns (rotator bar)
3 x 10

Band Pushdowns (monster mini)
2 x 20
1 x 15

Band Lateral Raises (mini)
3 x 12

Shoudler Dislocates
1 x 20

6_PlAtE_TrApZ
07-31-2008, 08:13 AM
Squats
395 x 1
*add suit*
395 x 1
415 x 1
435 x 1
*add knee wraps*
455 x 1
*straps down*
325 x 6
325 x 6

GHR's
BW x 10 x 3

Spud Strap Ab Pulldowns
3 x 20

6_PlAtE_TrApZ
08-01-2008, 10:42 AM
Sled - 160 lbs.
- Down & Up x 6 - 300 total yds.
- Rest
- Down & Up x 5 - 250 total yds.


Allen Core Wheel
- Down & Back x 2

6_PlAtE_TrApZ
08-04-2008, 08:50 AM
Bench Press
295 x 2
305 x 1
*add shirt*
305 x 1
335 x 0

3-Board Press
335 x 3
345 x 2
355 x 1
365 x 0
305 x 5

Standing DB Shoulder Press
55's x 15
55's x 12
55's x 12

6_PlAtE_TrApZ
08-08-2008, 07:27 AM
Bench Press
225 x 6
245 x 6
265 x 6
275 x 6

Rows
235 x 6
245 x 6
255 x 6
255 x 6

High Incline DB Press
75's x 12 x 3

Skullcrushers
115 x 8 x 3

6_PlAtE_TrApZ
08-12-2008, 08:26 AM
Squats w/Preds
435 x 1
465 x 1
485 x 1

6_PlAtE_TrApZ
08-12-2008, 08:27 AM
1-Board Press
295 x 2
305 x 2
315 x 2
325 x 2

WG Pulldowns w/Rotator Bar
190 x 12 x 3

Rope Pushdowns
55 x 15 x 3

Fat Bar Preacher Curls
60 x 12
70 x 12
70 x 12

Band Ab Crunches on GHR
Purple x 20 x 3

6_PlAtE_TrApZ
08-14-2008, 07:25 AM
Speed Pulls
315 x 1 x 10

Cambered Bar Good Mornings
215 x 6
235 x 6
255 x 6
255 x 6

GHR's w/band
Monster-mini x 8 x 3

Allen Core Wheel
10 yds. forward, 10 yds. backward x 3

6_PlAtE_TrApZ
08-15-2008, 07:57 AM
Bench Press
235 x 6
255 x 6
285 x 6
285 x 5

Wide Hammer Grip Fat Bar Pulldowns
190 x 12 x 3
Supersetted with:
Standing DB OH Press
55's x 17
55's x 17
55's x 16

Band Triceps Pushdowns
Monster-mini x 15 x 3

6_PlAtE_TrApZ
08-18-2008, 07:36 AM
Deadlift
425 x 1
475 x 1
*add suit*
505 x 1
535 x 1

GHR's w/Bands - wide foot placement
Monster-mini x 8 x 3

Band Good Mornings
Strong (Green), Choked x 12 x 3

Allen Core Wheel
10 yds. down, 10 yds. back x 3

6_PlAtE_TrApZ
08-19-2008, 07:21 PM
2-Board Press
315 x 2
345 x 2
355 x 1

Close-Grip Fat Bar Pulldowns
190 x 10 x 3

Kaz Press
235 x 6
215 x 6
215 x 6

6_PlAtE_TrApZ
08-22-2008, 07:24 AM
Box Squats
245 x 2 x 8

Cambered Bar GM's
215 x 8
235 x 8
255 x 8

GHR's
Monster-mini (choked) x 8 x 3

Spud Abs
65 x 15 x 3

6_PlAtE_TrApZ
08-25-2008, 07:32 AM
Bench Press
235 x 6
255 x 8
285 x 7
285 x 6

Low Cable Rows
190 x 12
190 x 12
190 x 12
Supersetted with:
Standing DB Shoulder Press
55's x 20
55's x 18
55's x 16

DB Floor Press
90's x 10
100's x 10
100's x 8

*WO was done on 8/24

6_PlAtE_TrApZ
09-04-2008, 07:29 AM
Box Squats - 13 in.
315 x 2
*add Predator briefs*
365 x 1
405 x 1
435 x 1


* 8-26-08

6_PlAtE_TrApZ
09-04-2008, 07:30 AM
2-Board Press
335 x 2
355 x 1*
355 x 1
365 x 1
315 x 3 (full ROM)

Wide, Hammer Grip Pulldowns (Fat Bar)
200 x 10 x 3

Band Pushdowns
Monster-mini x 20 x 3

DB Hammer Curls
55's x 15 x 2

* 8-28-08

6_PlAtE_TrApZ
09-04-2008, 07:45 AM
Squats
405 x 1
*add Metal Ace Pro Squatter*
445 x 1 (straps down)
475 x 1 (straps up)
*raw*
425 x 1
425 x 1
335 x 6

GHR's (wide)
BW x 12 x 2

6_PlAtE_TrApZ
09-06-2008, 06:35 AM
1-Board Press
315 x 2
335 x 2
345 x 1
295 x 5
325 x 2 (full ROM)

Wide Hammer Grip Pulldowns (Fat Bar)
200 x 12
200 x 10
200 x 10

Rope Pushdowns
45 x 20
65 x 12
65 x 12

6_PlAtE_TrApZ
09-08-2008, 08:09 AM
Box Squats
225 + purple bands x 2 x 8

GHR's
BW + purple band x 8
BW + purple band x 6 x 2

Band GM's
Blue band x 15 x 3

Ab Pulldowns
65 x 15 x 3


* 9/7/08

6_PlAtE_TrApZ
09-09-2008, 07:31 AM
Bench Press
225 x 6
255 x 6
285 x 8
285 x 6

Rows
285 x 4
285 x 4
285 x 4

DB Shoulder Press
55's x 20
55's x 20
55's x 15

Pullups
BW x 8 x 3

DB Floor Press
100's x 10

6_PlAtE_TrApZ
09-12-2008, 07:20 AM
Box Squats - raw (~13 in.)
315 x 2
365 x 2
395 x 2
415 x 1
425 x 1

GHR's (wide foot placement)
BW x 8
Monster mini band x 8
Monster mini band x 8

6_PlAtE_TrApZ
09-15-2008, 09:12 AM
3-Board Press
315 x 2
345 x 2
365 x 2
385 x 1
395 x 0
315 x 5

Pulldowns (rotator bar)
200 x 10 x 3


* 9/13/08