Mike's Hardcore Training Journal

[snitram]

Monday June 1 2009
1. Deadlifts (raw) 135x10,245x4,335x1,425x1,515x1,605x2,625x0 missed
2. block deadlifts-625x1
3. rack pulls-405x5,500x5,585x5
4. good mornings-315x5,315x5,405x5,500x5
5. stiff legged DL-245x2x5 reps
6. weighted abs
7. bent over rows-135x5,225x5,275x5,325x5
8. CSR-3x10x3 plates

[snitram]

Tuesday June 2 2009
1. shoulder circuit consisting of: face pulls, straight bar front raises, band pull aparts, seated front press on stability ball, rear delt raises. 3 rounds 10 reps each
2. purple band ligthened method close grip-8x3x315lbs
3. purple band push downs-3x20 reps
4. straight bar curls-100 reps

[joey54]

Mike, keep all your log posts in one topic. Thanks.

[snitram]

Thursday June 4,2009
1. One arm DB rows-75x10, 85x10, 120x25
2. Squats (raw) worked up to 420 x 4x4
3. back raises-3x5 reps (weighted)
4. reverse Hyps-2x10
5. band pull throughs-2x10
6. weighted abs(band crunches on stability ball)

[benno]

Thursday June 4,2009
1. One arm DB rows-75x10, 85x10, 120x25
2. Squats (raw) worked up to 420 x 4x4
3. back raises-3x5 reps (weighted)
4. reverse Hyps-2x10
5. band pull throughs-2x10
6. weighted abs(band crunches on stability ball)

Heyyy! Strong lifts mate, those squats are BIG. :)

[johnnyo_99]

Mike, keep all your log posts in one topic. Thanks.

haha, he's learning this stuf for the first time


can't make it tomorrow, heading to KS to see family for weekend. I should be good for next weekend though, we'll see you then.

[snitram]

Thursday June 4,2009
1. One arm DB rows-75x10, 85x10, 120x25
2. Squats (raw) worked up to 420 x 4x4
3. back raises-3x5 reps (weighted)
4. reverse Hyps-2x10
5. band pull throughs-2x10
6. weighted abs(band crunches on stability ball)

[johnnyo_99]

mike, here's link to my journal
http://www.wannabebig.com/forums/showthread.php?p=2153393#post2153393

[snitram]

Saturday June 6th, 2009 8:30am
1. rotator cuff stuff
2. lat pull downs 3x10
3. close grip bench-barx20, 95x15, 135x10,225x3, 315x2, 405x1, 430x2, drop sets-315x5, 350x3, 405x3
4. forced rep-475x1
5. dumbell presses-85x10, 100x10, 120x10, 120+mini'sx5
6. incline barbells- 135x5,185x5,225x5
7. banded tricep presses on incline 4x10-purple band +100 lbs weight
8. rope push downs-35 reps
9. biceps-65 reps

[snitram]

Thanks bro. big changes for me with everything raw for awhile.

[snitram]

thanks jon for the link. missed you this am at training

[snitram]

monday, june 8th,2009
1. gm/squat combo-worked to 375x1
2. calves-3x10
3. leg ext.-3x10
4. back raises-3x10 weighted
5. ghr-3x5 weighted,1x15 bodyweight
6.abs 80 reps weighted
7. shrugs 4x10-worked to 500lbs
8. lat puls3x10x200lbs
9. one arm rows-1x30x100lb dbs

[snitram]

WEdnesday June 11 2009
1. side delt raises-4x10
2. stading military press-worked to 205x5
3. rear delt raises-3x10
4. jm press suspended/incline-worked to 185x10
5. push downs 2x10
6. speed bench-9x3 repsx225 staright weight-20 secs rest/set
7. biceps-50 reps

[snitram]

Thursday June 12, 2009
1. squats-raw-worked to 455lbsx3x3
2. seated gm-2x5x225
3. calves-3x20
4. rack pulls raw-315,405,500x5
5. dimel dl-2x20 135/185
6.abs
7. chin-ups and lat pull downs

[johnnyo_99]

good session yesterday, I stopped and got me a butterfinger blast and 2 double cheeseburgers afterward

[snitram]

sweet

[snitram]

Saturday June 14,2009
1. raw bench-barx20,95x15,135x10,225x3,315x3,405x4,425x3
2. doubled purple band 4 board presses-225x5,315x5,405x2
3. incline dumbell press-55x20,65x20,100x17
4. tate press- 30's x2x10, 40x10 supersetted with tricep pushdowns 30 reps
5. biceps-85 reps
garage gym was like a sauna.

[snitram]

Monday June 15,2009
1. side delt raises-3x10
2. rear delt raises-3x10
3. H-rolls on incline-3x10
4. upright rows-1x10
5. biceps-70 reps
(This workout was done in hotel gym with dumbells,fifteen minutes)

[johnnyo_99]

mike,
what are the details on the meet your going to at the end of the month?

[snitram]

Jon,
trying to go the the push pull APF meet on June 27th (i believe), but im going raw rather than gear. i think it's in Arlington, gotta research it

[snitram]

Tuesday June 16,2009
1. Chin-ups-1x5,1x8,1x6,1x8
2. speed bench-barx20,135x10,185x3,230x9x3 using three grips
3. skull crushers=4x10
4. tricep rope-3x10
5. bicep-3x10

[snitram]

Wednesday June 17,2009
1. raw squats-135x5,225x3,315x2,405x1,455x1,500x3x3
2. deadlifts (raw) 245x5,325x2,425x1,515x1,600x1
3. reverse hyps-3x10
4. blue band abs-3x20

[snitram]

Thursday June 18,2009
1. reverse grip lat pulls-3x10
2. lat pulls,regular wide grip-3x10
3. CSR=3x10 (4 plates)

[snitram]

Saturday June 20, 2009
1. bench (raw)-barx20,95x15,135x5,225x3,315x3,405x1,440x2,drop pause sets-315x5,370x5,405x5
2. incline barbell-225x2x5 reps, 1x5x300lbs
3. dumbell press on flat bench-2x20x100lb db
4. triceps-60 reps
5. biceps-60 reps

[snitram]

Monday June 22,09
1. abs and calves
2. GM's with green bands-55x5,105x3,145x3,195x3,235x3,285x3,325x3
3. ghr-6x10
4. weighted abs-6x10
5. leg extension-6x10
6. shrugs-3x20 up to 405lbs
7. bent rows- 6 sets
8. forearm/grip work

[snitram]

Tuesday June 23, 2009
1. smith machine tricep press-doubled minis 2x10, doubled purples 2x10, doubled greens 2x10
2. military with mini bands on Smith machine-barx10,95x5,115x5,145x5
3. bottoms up presses with minisx10, with purplesx10 (killer)
4. purple band pull aparts 3x10
5. chin ups-1x10,3x6
6. tricep pushdowns 4x10
7. biceps 4x8
8. abs 4 sets

[johnnyo_99]

whats a bottoms up press?

[snitram]

If you can picture the bottom end of a kettle bell (heavy part) being lifted straight up in the air with the handle closest to the ground. We attached a band to the handle and stood on the band.

[snitram]

Thursday June 25,2009
1. Lat pull downs with pipe bar-6x10 (last set 200lbs)
2. Squats (Raw)-45x10,135x10,225x5,315x3,405x3,500x1,550x3 (strong set was good)
3. hanging leg raises-2x10
4. stability ball with mini's 2x20

[snitram]

June 27, 2009
I competed in the APF Push/Pull this weekend at the Arlington Convention Center. Greg Tillinghast and Bad Attitude Gym did a great job with the meet. I competed RAW as this was how I have been training lately. Overall Im happy with my performance and most of all, I had a good time on the platform.

Bench
1st-405
2nd-425
3rd-440

Deadlift
1. 573
2. 606
3. 640
Total was 1080 and went 6 for 6. Probably had 20 more pounds on the bench and deadlift as all the lifts were smooth and easy.

[johnnyo_99]

June 27, 2009
I competed in the APF Push/Pull this weekend at the Arlington Convention Center. Greg Tillinghast and Bad Attitude Gym did a great job with the meet. I competed RAW as this was how I have been training lately. Overall Im happy with my performance and most of all, I had a good time on the platform.

Bench
1st-405
2nd-425
3rd-440

Deadlift
1. 573
2. 606
3. 640
Total was 1080 and went 6 for 6. Probably had 20 more pounds on the bench and deadlift as all the lifts were smooth and easy.

nice work mike, you've deffinitly got more in you for your bench. wish I could have gone. how did Joe and Scott do?

[snitram]

Jon,

Joe hit 300 lbs raw on bench and 462 raw deadlift. Not bad for his first meet. He was nervous about the whole thing and didnt really know what to expect, but just like the rest of us, after his first lift, then he was good and settled down. Scott didnt compete at this one and Tim is working with a bum shoulder issue that needs some look at. All is good.

[snitram]

Monday June 27,2009
1. Good Mornings-145x3,235x3,325x3,410x1,505x1,600x1 (super setted with calves)
2. Zercher Squats-6 inches from floor-145x3,195x3,235x3,325x3,410x1
3. Circuit style training consisting of: GHR, standing ab pull downs, leg extensions, weighted sit-ups 3 rounds of 10 each
4. shrugs-4x10
5. lat work- 50 reps
6. grip work (dumbell holds/wrist curls) 1 round
7. Felt froggy and decided to bench to flush the muscles-135x5,225x3,315x3,405x1,500x1 (RAW)

[johnnyo_99]

Monday June 27,2009
1. Good Mornings-145x3,235x3,325x3,410x1,505x1,600x1 (super setted with calves)
2. Zercher Squats-6 inches from floor-145x3,195x3,235x3,325x3,410x1
3. Circuit style training consisting of: GHR, standing ab pull downs, leg extensions, weighted sit-ups 3 rounds of 10 each
4. shrugs-4x10
5. lat work- 50 reps
6. grip work (dumbell holds/wrist curls) 1 round
7. Felt froggy and decided to bench to flush the muscles-135x5,225x3,315x3,405x1,500x1 (RAW)


wow, what a workout mike.

[snitram]

Kinda got after it that day.

[snitram]

Tuesday June 30,2009
1. Military press-95,135,155,185,225x5's
2. DB upright rows-4x10
3. rear delts-3x10
4. DB presses-10x10 worked to 120's
5. JM press-4x10,1x5
6. tricep push downs-4x10
7.biceps

[snitram]

Thursday July 2,09
1. one arm rows-50 rep total
2. abs-100 reps
3. Squats (RAW)-barx10,95x10,135x10,225x3,315x1,405x2,500x1,550x1,600x2 (pr)
4. stiff leg dl-4 sets

[snitram]

Saturday July 4th, 2009
1. mini band pull aparts-3x10
2. purple band tricep pushdowns-3x33
3. floor press-135x5,225x5,275x5,315x5,365x5,405x7
4. CSR-6x10 working two to three plates
5. tricep rollbacks-40x15,50x15,65'sx15
6. incline db curls-70 reps
I intended to 2 board press today with the shirt on for the first time in a long time. just didnt work out for me.
Happy Fourth of July to everyone and it's a good day to reflect on those who currently serve and have served their country for our freedom. Thank you for the sacrifices!

[johnnyo_99]

mike, when your traveling does Tim or scott meet up at the aubrey gym to workout?

[snitram]

They havent met at the Aubrey Gym on their own, although they are welcome there. Seems like they meet at each others home, as they have equipment there too! Hope your 4th was a good one.

[johnnyo_99]

They havent met at the Aubrey Gym on their own, although they are welcome there. Seems like they meet at each others home, as they have equipment there too! Hope your 4th was a good one.

had a great 4th. i'll see you this afternoon, i'll talk with tim/scott about meeting up with them while your gone.

[snitram]

Monday July 6,2009
Trained at noon today.
1. Abs
2. Reverse hyps-3x10
3. deadlifts/no belt or gear-1355,225x5,315x5,405x1,525x5 (easy work)
4. lat pull downs with pipe bar-4x10
5. close grip pull downs-3x10
6. upper back face pulls-3x10
7. shrugs-3x10 (light)

[snitram]

Tuesday June 7,2009
1. Chins-4 sets-5 to 8 reps
2. abs-150 reps(various stuff)
3. Smith machine military with bands-worked to up to choked mini plus 205lbsx8 reps
4. front plate raises-2x20
5. bottoms up presses with 2 mini's plus 15 lb kettlebell-3x10
6. side delt raises with mini's and 15 lb dbs 3x10
7. close grip presses on smith machine-worked to 95lbs bar weight, doubled purples,doubled minisx15 reps
8. tricep push downs-super setted these with the CG presses-4x20 (last set was stack 200lbs)
9. preacher curls-83 reps total
10. 20 minutes of cardio

[johnnyo_99]

where do you use the smith machine at?

[snitram]

Joe has one at his house. How did the workout go in Aubrey?

[snitram]

WEdnesday July 8,2009
Trained today due to travel on Thursday.
1. abs 200 reps
2. raw squats with green bands-working sets were with 315 5x2
3. GM with green bands plus 135lbs bar weight-3x5 (deep)
4. pull throughs with green band- 2x10
GPP-1.sprinted 100 yards then walked back (interval's) 5 sets
2. sprinted 45 yard dashes uphill then walked back-5 sets
3. walked dog 1/2 mile as cool down.

[johnnyo_99]

Joe has one at his house. How did the workout go in Aubrey?

was good, wish I had my own GHR, i hammered my low back and hamstrings that day. I'm still feeling it today. you wouldn't happen to know anyone that could possibly fabricate a GHR?

[snitram]

[QUOTE=johnnyo_99;2172456]was good, wish I had my own GHR, i hammered my low back and hamstrings that day. I'm still feeling it today. you wouldn't happen to know anyone that could possibly fabricate a GHR?[/Itook some iron to a welder and told him what i wanted to do. the ghr outside the gym worked for me for years (3 years) before I changed. I think the iron cost me around 40 dollars. Just find someone who welds and take them a pitcure of what you want.

[snitram]

Saturday July 11,2009-Tucson,AZ (Leonard's Home Gym)
1. close grip bench-barx20,95x15,135x10,225x5,315x3,315x3,405x7 (should have done 10 as it was EASY)
2. 3 board work-450x1, 500x4
3. tricep death with doubled monster mini's-135x18 reps,185x18 reps, 225x18 reps-progression was chest,1,2,3,4,5 boards for 3 reps each
4. rack lockouts with 4-5 inch stroke-500x3,600x3,640x 1-20 second hold
5. db press with green band around back-50lbx2 setsx20 reps
6. high rep db curls-80 reps

[snitram]

Sunday July12th,2009-Tucson,AZ
1. lat pulls w/ straight bar-3x10
2. lat pulls close grip palms facing-3x10
3. chins-3x5-used the angled grip bar which made these hard for me
4. abs with medice ball 3 sets
5. abs with kettle bell

[snitram]

Monday July 13, 2009
AM GPP Session
1. hill intervals-5 sprints@55 yards
2. hill intervals-5 sprints @ 40 yards
3. hill intervals-5 sprints @80 yards
4. fast walk between sets
5. stretch and grow
6. 100 reps of crunches
7. 50 reps of leg lifts
8. 30 second plank hold

[notguilty31]

Hey mike wannabebig name is notguilty31 me and shawn will be doing the July 6th workout weight adjusted for shawn of course

[snitram]

Hey mike wannabebig name is notguilty31 me and shawn will be doing the July 6th workout weight adjusted for shawn of course

Thanks bro, good to hear from you.

[snitram]

Monday July 13, 2009 (PM Session)
1. 45 degree back raises-3x10
2. weighted abs-150 reps of various stuff
3. deadlifts (no belt/gear)-315x3,405x2, 500x10 setsx1 rep- about 15 minutes
4. GHR-3x10
5. Zerchers-worked to 405x2
6. conventional GM-135x3,225x3,315x3,405x3
7. shrugs and bent over rows-2 super sets

[johnnyo_99]

Mike, check out my log. smoked a 455 deadlift, belt only.

[snitram]

awesome job. nothing better than a strong day

[notguilty31]

Tuesday July 14,2009


1.Smith machine military 115x10,135x10,185x10,205x10,225x5-7
2.Dumbell press 50x20, 60x20,70x20,80x20,90x20
3.Preacher curls 75x20x3 sets
4.Tricep Presses cable 75x15x2 75x20x1
5.Abs 125 reps various exercises

[snitram]

tuesday july 14,2009


1.smith machine military 115x10,135x10,185x10,205x10,225x5-7
2.dumbell press 50x20, 60x20,70x20,80x20,90x20
3.preacher curls 75x20x3 sets
4.tricep presses cable 75x15x2 75x20x1
5.abs 125 reps various exercises

nice work fellas

[snitram]

Tuesday July 14, 2009-Tucson,AZ
1. standing DB Military press-4x10-85lbs dbs on last set
2. rear delt raises-3x10
3. side delt raises with mini and DB's-3x10
4. bottoms-up raises-3 sets-rep range was 10,6,6
5. up right rows with DB's-2x10
6. lying tricep extension on floor-Apollo's Axle-3x10,1x5x230lbs
7. Dips with bodyweight-1x35 reps
8. apollo's axle curls-4 sets
9. DB presses-60'sx2x10, 70'sx2x10,85'sx2x10, 130x2x10
10. 100 reps of abs

[snitram]

July 15, 2009-GPP
1. Interval training for 20 minutes-various exercises such as step-ups, linebacker shuffles, high knees, sprints at 50-60% range, push-ups, jogging, etc...
2. stretching
3. 100 reps of abs

[johnnyo_99]

did you have a descent place to train while in Tuscon?

[snitram]

did you have a descent place to train while in Tuscon?

Yes, I have a friend's garage that has everything. racks, benches, Db's up to 130lbs, kettle bells, bands, chains, many different types of bars, ghr, 45 degree back raises, lat pull, etc..

[notguilty31]

sounds like your having way too much fun in the desert ha ha

[johnnyo_99]

sounds like your having way too much fun in the desert ha ha

hey joe, you and tim working out at your place this saturday? I might make it that way to train with you guys if you don't mind. give me a call sometime 214-912-2263.

[snitram]

sounds like your having way too much fun in the desert ha ha

It was 111 degrees this weekend, but other than that, all is good. oh, and miss the family too. glad you guys are watching after them for me.

[snitram]

Thursday July 16, 2009
1. 45 degree back raises-3x10
2. weighted abs (bands)
3. RAW Squats-500x5
4. GHR-2x15
5. crunches-100 reps

[snitram]

SAturday July 18 2009
1. close grip bench with 3 sets chain and doubled mini bands-barx5,95x5,135x3,185x3,225x1,315x1,365x1
2. skulls with 75lbs of swinging kettle bells per side-4 sets
3. suspended push ups with two purple bands-20,20,12 reps
4. biceps-100 reps
5. one arm rows-2x20 (85's)

[snitram]

Sunday July 19,2009-trained today for my normal mondays workout due to work schedule. Tucson,Az
1. Torture Rack-(rack pull/good morning combo)-working sets were 305lbs good morning+315 rack pull-620lbs and second working set was 305lbs good morning + 405lb rack pull=710lbs. (see attached pictures)2758227584
2. sumo rack pulls(knee level)-405,605,700lbs27585
3. 45 degree back raises-3x10-green band
4. ghr-1x8,1x10+35lbs
5. leg curl-1x10
6. shrugs-405x3x15
7. weighted abs on ghr-3x10
8. chins-4x7 reps
AM Session consisted of stretching, 150 reps abs, interval sprints-5x80 yards,5x60 yards, 5x40 yards, 4x80 yards and walking. All took 35 minutes.

[johnnyo_99]

Sunday July 19,2009-trained today for my normal mondays workout due to work schedule. Tucson,Az
1. Torture Rack-(rack pull/good morning combo)-working sets were 305lbs good morning+315 rack pull-620lbs and second working set was 305lbs good morning + 405lb rack pull=710lbs. (see attached pictures)2758227584
2. sumo rack pulls(knee level)-405,605,700lbs27585
3. 45 degree back raises-3x10-green band
4. ghr-1x8,1x10+35lbs
5. leg curl-1x10
6. shrugs-405x3x15
7. weighted abs on ghr-3x10
8. chins-4x7 reps
AM Session consisted of stretching, 150 reps abs, interval sprints-5x80 yards,5x60 yards, 5x40 yards, 4x80 yards and walking. All took 35 minutes.

damn, nice session. I've seen video of I think metal militia doing the torture rack. your buddy has a sweet setup there. you going to be back next saturday?

[snitram]

damn, nice session. I've seen video of I think metal militia doing the torture rack. your buddy has a sweet setup there. you going to be back next saturday?

yes. its my sons birthday, but gonna train either early am or later pm. should know for sure by friday am. thanks for the comment about the training. this was an extremely hard session for me due to the torture rack exercise.

[notguilty31]

heck yeah sounds like you had a hell of a workout hope mondays hectic work schedule doesnt involve a lot of moving fast ha ha sorry about the no reply john regarding sat workout had a chance to go fishing and couldnt get the schedule worked out so it looks like me and tim will be doing something close to mikes sunday workout

[johnnyo_99]

i'm free this weekend to workout, i need a good heavy workout for my bench.

mike, check out my log and let me know what you think. I feel i've made some good progress the past couple of weeks, going to incorporate more OHP and incline benching.

joe, no biggie, hope to see you guys this saturday.

[notguilty31]

tomorrow is aux bench day so incline got to go heavier than 225 for 7 dumbell presses and lats and abs with tricep exercises of some variation mike if you got something else in mind let me know and we will hit it hard tomorrow

[notguilty31]

hey john didnt tell you earlier but great job on your deadlift last week

[snitram]

Tuesday July 21, 2009
1. military press-worked in the mid 200lb range
2. side delt raises-3x10
3. front plate raises-2x20
4. kettle bell bottoms up press-2x10
5. kettle bell triceps extensions-2x15x35lb kettles,2x15x50lb kettles
6. tricep pushdowns with purple bands-3x20
7. db curls-4x10
8. incline press (speed work/DE)185x9x3 reps-used three different grips
9. purple band standing chest press-3x20

[snitram]

WEdnesday July 22,2009-Tucson,Az
1.box Squats-250x3, 325x1,455x1,550x1,640x1,710x1
2. abs 150 reps
3. deadlifts-250x3,320x1,450x1,520x1,600x3 (easy)
4. ghr-1x15,1x10
5. t-bar rows-worked up to 5 plates x 20 reps
6. 1x3 side twist/grappler-ist time using this device and back was smoked

[snitram]

Thursday July 22,09
sprints

[johnnyo_99]

got my avatar set with the logo, if you need help setting it up give me a call and i'll walk you through it.

[snitram]

got my avatar set with the logo, if you need help setting it up give me a call and i'll walk you through it.

looks great. yah, you will have to walk me through it

[snitram]

Saturday July 25th
1. lat work-50 reps
2. 3 board with single ply Katana-worked to easy 675x1-first time in shirt for quite some time
3. raw drop set-315x3,350x3
4. close grip tricep work-10x10-145-165lbs-11 minutes total
5. bicep-80 reps
6. push downs-4x10

[snitram]

Monday July 27,09
1. reverse grip lat pull downs-3x15
2. one arm rows-75x10,120x10,120x20reps
3. chinups-1x10,1x8,1x5 with chain
4. shrugs with bar plus green bands doubled-3x15
5. 100 reps weighted abs
6. GM with green bands-worked up to 315lbsx3
7. reverse hyps-1x10
Conditioning-100 yardsx5,60 yardsx5, stairsx10, 10 plyo jumps-16in, 5 plyo jumps approx 40 inchsx5

[snitram]

Tuesday July 28,2009
1. db presses-3x20x65lb db, 1x20x85lb db,1x20x100 lb db-7 minutes total
2. suspended push-ups super setted with rope push downs-4 setsx10 and 10-80 reps-7 minutes
3. db side raises super setted with db rear delts-60 reps
4. front plate raises-2x20-7 minutes for shoulders
5. db bicep curls-56 reps

[snitram]

July 29,2009
1. CSR-4x10,1x20
2. abs-150 reps
3. raw squats-405x5, briefs 500x1,585x4

[notguilty31]

great lifts this morning fellas

[snitram]

Saturday August 1, 2009 MHBC NSPP Raw Meet
1. Bench Press,455,480,505
2. Deadlift 600,660

Trained a little triceps and biceps following meet. Congrats to Tim, Joe, and John on the great PR's this morning!

[johnnyo_99]

5gBAv8CVodY

[snitram]

Monday August 3, 2009
1. abs on pulldown-3x20
2. raw squats-short box-with green bands-worked to 315 bar weight for 5 (close stance)
3. gm's with close stance and green bands-worked to 225 x5 (bar level close to knees)
4. reverse hyps, standing calves, side bends with DB, seated shrugs-done in a circuit fashion for three rounds.
5. lat work-60 reps

[snitram]

Tuesday August 4, 2009 (Bench Asst)
1. standing over head press, DB upright rows, H-Rolls-Approx five rounds in circuit fashion(OHP's last set was 205lbs)
2. tricep extensions on floor-1x10-95lbs, 4x10-145lbs
3. lat work on flat bench with chambered bar and two greens and one blue band (simulated pulling weight to chest in shirt)5x10
4. straight bar biceps/super setted band push downs-4 to 5 sets
5. DB chest press on flat bench-2x20 repsx100lb DB's

[snitram]

Thursday August 6,09'
1. box squats (15 inch)+ tight blue bands-barx5,145x5,235x3,325x2,410x5x2 reps, took off bands-600x1,705x1 (used titan briefs)-Training note could have done this weight for 5 reps to the box, but trying to stay smart and injury free.
2. sumo deads with monster minis-415lbs 5x1 rep
3. GHR-3x10
5. standing calves-3x10
6. abs with band on ghr-3x25 (first ten reps with band)
7. plate side rainbow swings for obliques-1x25
8. shrugs-2x20x315
9. face pulls-2x20 (these were super setted with shrugs)

[snitram]

Friday August 7 2009
1. bench with single ply shirt-225-no touvh,315-no touch, 405-no touch, 500 no touch, 600-2 inchs from touching, 650-1/2 inch from touching
2. close grip raw-225x5.275x5.315x5.365x5
3. tate presses on incline-25'sx15,40'sx15, 55'sx15
4. csr-45x20,90lbsx15,115x12,115x20
5. bicep curls-30,40,50,50x10 reps each

[snitram]

Monday August 10-Deload week- DEstin, Florida
1. shrugs-5x15
2. rear delt machine-4x10
3. lat pulls-3 sets-20,20,15
4. one arm rows=85 lb db-1x10,1x20
5. side bends-3 sets
6. weighted ab pulldowns-4 sets
7. stiff legged dl on machine-3x10
8. stiff leg dl with free weight=3x10
9. pull throughs-2x10

[snitram]

Tuesday August 11 2009=deload from Destin,Florida
1. triceps
2. biceps

[snitram]

Friday August 13 2009
1. box squats-325x5x2, 415x5x2
2. ghr-3x10
3. abs
4. lats

[snitram]

Saturday August 14, 2009-
1. speed bench with doubled minis-185x9x3 (3 grips)
2. incline barbell-135x5,185x5,225x5,315x5
3. 3 board triceps-worked to 500x2 clean, with 3rd rep assisted
4. tricep push down-50 reps
5. purpleband tricep push downs-50 reps
6. biceps-60 reps
7. DB presses-75lbs dbs with three sets of 20 reps with purple band, green band, and did blue band on last set

[snitram]

Sunday August 16 2009
1. standing military press-barx10, 65x5, 95x5, 135x5, 185x5, 205x5, 225x5
2. one arm side delt raises-3x10x 30lb db
3. rear delt raises-3x10x30 lbs db's
4. abs 100 reps

[snitram]

Monday August 17, 2009
1. Chin ups-4x5 reps bodyweight, 1x5 with 20lb chain
2. sumo rack pulls with doubled purples (below knee)-barx3, 135x1,225x1,315x1,405x1,500x1,585x1(added belt), took bands off and loaded 725lbs. missed at half way point, but still decent pull considering sumo style.
3. raw squats-worked to 405lbsx5
4.gm-2x5 reps-135,185
5. leg raises-50 reps
6. stability ball crunches-1x50 reps
7. ab pull downs-1x20
8. reverse hyps-2x10

[snitram]

:evillaugh:Tuesday August 18, 2009
1. bench with single ply Katana-300 lbs chainx1, 300lbs chain+135x1, 300lbs chain+225x1, 300lbs chain+315x1, 300lbs chain+405x1, 300lbs chain+500lbsx1-foot slipped a bit and needed some bar direction from spotter. Note-Heavy strain
2. close grip raw-225x5,225x5,315x12
3. tricep ext with straight bar-135x10,155x10,165x10,180x10
4. straight bar curls-95x10,95x10,135x10
This session was completed in 55 minutes. total tricep volume=15,770 lbs.:evillaugh:

[johnnyo_99]

nice shirt work, let me know what time your getting together this saturday.

[snitram]

August 20,2009
1. Box Squats with titan briefs-blue bands choked-440lbs bar weight-5x2 reps. Removed bands for a few singles-635x1, 705x1, 785x1. Added loose Frantz canvas straps down and no knee wraps-835x1 to a 16 inch box. Note first time with this kind of weight on my back. Surprized at how fast I came off the box!! BTW-250lbs

2. arch back GMS-1x10-325lbs
3. speed pulls/sumo-405x8 setsx1 rep-2minutes
4. circuit training-shrugs, GHR, sitting calves- 3 sets each
5. super set-abs on GHR and Lat pulls- 3 sets
6. abs-130 reps before going to sleep.

[snitram]

Looks like Im going to set a new PR Total in November!! A close friend of mine from Tucson, AZ once told me "If you're going to lift a personal record in a meet, you have to train more intense and differently than the previous training.":ninja::ninja:

[snitram]

saturday august 22 09
1.speed bench
barx10
95x10
135x5
155x3
205x3
205x3
205x3
225x3-middle grip
225x3
315x3
315x3
315x3
315x3
2.incline db press- 75'sx10,100'sx10,100'sx10,100'sx10
3. db tricep rollbacks 65 lb db's-3x10,1x30
4.CSR-2plates,2plate,3 plates,3 plates-10 reps on all sets
5curls with30lb dbs-4 sets.

[johnnyo_99]

We had a great time last night, you guys have a wonderful family.

I spoke with my boss, i'm going to work 7-4 now on Thursdays so I'll be able to start squating with you guys now during the week. I'm stoked, I need you guys to coach me on my squats.

[snitram]

We had a great time last night, you guys have a wonderful family.

I spoke with my boss, i'm going to work 7-4 now on Thursdays so I'll be able to start squating with you guys now during the week. I'm stoked, I need you guys to coach me on my squats.

Great news bro. Thanks for coming with us last night!!

[snitram]

monday August 25 2009
AM session
chin-ups-45 reps
one arm rows-75'sx1x10, 120's1x20
abs-100 reps
PM session
raw squats (14 inch box) worked to 420x6
GMS suspended-5x5 wroked to 365lbs-no gear/belt
lunges-100lbs-1x20 per leg

[snitram]

Tuesday August 26, 2009 ME Bench

Floor Press
135x5
185x3
225x2
315x1
365x1
405x1
455x1
500x1
510x1-PR

Tricep Extensions with Straight bar
135x10
155x10
185x10
225x10-PR

Tricep Rope
4x15

Biceps
4x10 WORKOUT TOOK 55 MINUTES

[johnnyo_99]

nice floor press, i see you have switched your ME and DE Bench days.

[snitram]

August 26 2009
Military Press
barx10
95x5
135x5
155x3
185x5
225x5
FACE PULLS
2x20
REAR DELT RAISES
1x20 (40lb dbs0
FRONT PLATE RAISES
1x20 (45lb plate)
Workout was 17 minutes in duration

[snitram]

Thursday August 27 2009
Box Squats with choked blues and choked greens (300lbs)
barx5
145x2
235x2
325x2
415x5x2

Sumo DL-
315x1
405x1
500x1
550x5

GHR
Shrugs
calve raises
bent over rows
(3x10 on each. then 1x20 on last circuit)

200 reps abs prior to bed.

[snitram]

Saturday August 29, 2009
1. rotator cuff work
2. side delt raises-4x10
3. CSR-4x10
4. speed bench-9x3x235lbs
5. close grip tricep press (12 inch grip)-worked to 405x6 reps
6. suspended push ups with elevated feet-3x20-last set of so I added a 25lb weight vest
7. tate press/incline-3x10
8. DB curls-3x10
62 minutes for the session.

[snitram]

Monday August 31,2009
1. SSB Squat and GM combo-Basically I performed 5 reps in the squat and then dropped into 5 reps of GMS. the Safety Squat Bar made this interesting.
75lbs
115lbs
135lbs
145lbs
165lbs
195lbs
215lbs
300lbs-Kicked my butt.

2.chin-ups-50 reps

3. one arm rows-75'sx10, 120'sx10, 120'sx10

4. Abs

[snitram]

Tuesday Sept 2, 2009 ME Bench
Bench with 120lbs Chain and doubled mini bands(new set) approx. 200lbs of resistance.
bar with bandsx5
bar,bands,one chainx3
bar, bands, two chainsx2
bar, bands, three chainsx2
95lbsx1
135x3
185x1
225x1
275x1
315x1
365x1-This was well over 505lbs, my best RAW bench

Floor press with dumbells
100'sx22
100'sx20
100's+purple bandsx20

JM press with minis
barx10
95lbsx10
135lbsx10 (with minis)

purple bands pushdowns

set 1-40 reps
set 2-30 reps
set3-30 reps

Biceps with dumbells

[snitram]

Wednesday Sept 2,2009
Standing Military
barx20
95x10
135x5
185x5
200x10

DB Upright Rows
30'sx10
40'sx10
55'sx10
55'sx10

rear delt raises

2x20

[johnnyo_99]

Mike, for all your fans. video from yesterday's training. and yes I did stay up late putting this together, couldn't help myself. badass training yesterday.

vY68mDm2cnI

[snitram]

Mike, for all your fans. video from yesterday's training. and yes I did stay up late putting this together, couldn't help myself. badass training yesterday.

vY68mDm2cnI

Thanks Jon for the hard work you put into this. Also, nice to see some heavy weight on your back last night!!

[snitram]

Thursday Sept 3,2009
1. Box Squats with choked Blues and Greens
barx3
145x3
235x2
325x1
415x1
505x1
325x3x2reps
Took off bands.
500x1
600x5
Added Frantz suit and went to a high box
685x1
735x1
755x1
775x1
Back Raises-3x10
Calves-3x10
GHR-3x10
Leg Extensions-3x10
Abs-150 reps before bed.

[notguilty31]

To all who dared enter the garage on Thursday September 3 2009. Great lifting everyone it was awesome for me personally. John nice job on the video and the lifts. Looking forward to this weeks training. I know that for me personally it would not have been possible for me to break the barriers I have without the help of the guys in the gym.Especially yo mike.

[johnnyo_99]

To all who dared enter the garage on Thursday September 3 2009. Great lifting everyone it was awesome for me personally. John nice job on the video and the lifts. Looking forward to this weeks training. I know that for me personally it would not have been possible for me to break the barriers I have without the help of the guys in the gym.Especially yo mike.

same here bro, having great training partners is the only way.

Mike, meeting up in Aubrey for Thursday?

[snitram]

Monday 09-07-09
raw deads-500x5
reverse hyps-3x10
chins-50 reps
one arm rows
abs

[snitram]

Tuesday 09-08-09
single ply katana
400x4 3 brd
500x1 2 brd
600x1 1 brd
635x1 1/2 brd
640x1 1/2 brd
Triceps
Lat
Biceps

[snitram]

Thursday 09-10-09
Raw squats-405x3x5 reps
dimel DL-135x20,225x20
lat pulls-60 reps
abs

[snitram]

SAturday evening on own
db press-9x10 reps, 1x25 repsx100lb db's
JM press-4x10
upright rows
biceps
rope pushdowns

[snitram]

Monday (posterior chain) 09-14-09
reverse hyps
CSR
weighted chins
abs
GM's-405x5
rack pulls-worked to 600x5 3 inches below knee cap

[snitram]

Tuesday 09-15-09 Speed bench/accessory
bench (close grip)
barx50
135x10
185x5
225x3
225x3
225x3
275x3
275x3
275x3
315x3
315x3
315x3
405x5
drop pause sets-225x5,275x5
incline press-3x8
military-3x5, 1x2x225
side delt raises-3x10
db roll back-4x10
biceps with chain-3x20

[snitram]

Thursday Septmeber 17 2009
1. squats (walk out)
135x3
135x3
225x1
315x1
405x1
500x1
585x1
650x4
raw set-425x0-pulled left hamstring
20 minute walk on Pace Master
abs-100 reps
pull throughs with greens-3x10
Not real happy about the hamstring. currently icing it and hoping for a recovery.

Thoughts and prayers to Paul Leonard and his family as Paul tore his tricep during lifitng accident. Recover soon bro.

[johnnyo_99]

Thursday Septmeber 17 2009
1. squats (walk out)
135x3
135x3
225x1
315x1
405x1
500x1
585x1
650x4
raw set-425x0-pulled left hamstring
20 minute walk on Pace Master
abs-100 reps
pull throughs with greens-3x10
Not real happy about the hamstring. currently icing it and hoping for a recovery.

Thoughts and prayers to Paul Leonard and his family as Paul tore his tricep during lifitng accident. Recover soon bro.


Damn, hope the hamstring isn't serious. nice on the 650x4.

[snitram]

Damn, hope the hamstring isn't serious. nice on the 650x4.

Me too bro. Pretty sore today and im kinda hobbling around. Ill ice tonight and immediatley start rehab on the Reverse Hyp

[snitram]

Saturday ME Bench 09-19-09
Bench-
95x10
135x5
225x3
315x1
added karin's DD
405x1-3brd
500x1-2brd
600x1-1/2 brd
620x1 attempted chest, no touch
shirt switch to old Metal poly
500x1 chest-touch
550x1 touch
585x1 touch

TRICEP DEATH-chest,1 brd,2rd,3brd,4brd,5brd-3 reps each
185lbs
225lbs
315lbs

rack lockouts 3x3
405
500
585

tricep push downs
3x1

DB Presses-2x20
100lb dbs

biceps-40 reps

[snitram]

Monday 09-21-09 AM Session (rehab Hammie)
close stance GM
barx10
95x5
135x5
185x5
205x5
225x5
275x5
315x5

REVERSE HYPS
3x10

ABS
weighted abs on pulldown machine-3x20
sit ups on stability ball-3x20 (last set held 10lb plate)
hanging leg lifts-3x10

PM SESSION
Deadlifts
135x5
185x5
225x5
275x5
315x5
405x5
500x5

Bent Rows
4x5x225

Lat Pull downs
3 sets

[snitram]

Tuesday 09-22-09 Bench Accessory

shoulders
face pulls-3x10
upright rows-3x10
rear delt DB-3x10
front raises with bar=20lbs-3x10
side delt raises with 20lb db and minis-3x10

TRICEPS
JM press
65x10
65x10
95x10
135x10
185x10
225x5

TATE PRESS
40x10
50x10
50x10

BICEPS
50 reps

[snitram]

Wednesday 09-23-09
cardio-20minutes treadmill

chin-ups-7 setsx5 reps

abs-60 reps

[snitram]

Thursday 09-24-09
AM SESSION
20 minutes of cardio, Bodyweight 247lbs

PM SESSION
SQUATS (briefs and belt) 15 inch box
barx10
135x3
225x3
315x3
405x3
500x1
585x1
675x4 (walked out weight)

ABS-multiple reps to include side bends for obliques

Reverse Hypers
3x10

48 minutes of walking

[Phillip Wylie]

Nice work, Mike! Looking strong.

[snitram]

Nice work, Mike! Looking strong.

Thanks Phil. Feeling good, currently healing up my left hamstring. Good to hear from you.

[snitram]

Saturday 09-26-09
Mini band pull aparts-3x10

CSR-4x12

Bench with doubled minis
barx10
95x5
95x5
135x3
185x3
225x1
315x1
405x1

Floor Press
225x10
225x10
225x10
225x10

tricep push downs
3x15

close grip bench/with incline flys
225x3 50lbs db'sx10
275x3 50lbsx10
315x3 50lbsx10
350x5 50lb dbs x10

bicep work
Wasnt really what I wanted to hit today, but will take what I got.

[snitram]

Monday 09-28-09
Cardio-20 minutes

Abs-200 reps

Reverse hypers-3x15

Zercher Squats from the hole
5 setsx3 reps- last set 315lbs

Shrugs
3x15 -315,405,500

Good Mornings (no gear)
135x5
185x5
225x5
315x5
405x5

Lat Pull downs (palms facing)
3x12

One Arm Rows
1x10x85
1x10x120
1x20x120

[snitram]

Tuesday 09-29-09 Bench Assistance
Seated Military
barx10
95x8
135x8
155x8
175x8
185x8
205x8
Rear Delt Raise
30x10
30x10
30x10
55x10

Tricep skull crushers
135x10
135x10
155x10
175x10

Green Band Push downs
4x20

Biceps
30x10
30x10
40x10
55'sx10

Close grip speed bench
135x5
135x5
225x5
275x5
315x2

[snitram]

Wednesday 09-30-09
20 minutes cardio

[snitram]

Thursday ocotber 1, 2009
Warm-up consisitng of
GHRx3x10

Calvesx3x10

abs 150 reps

Squats-Raw
145x5
145x5
165x5
195x5
235x5
325x5
added briefs
505x1
600x1
685x1
added suit, straps down
760x1
735x1

Deadlifts
315x1
405x1
500x1
585x4

My squat needs work, not really feeling that Im in the right grove and everything felt heavy including 145lbs. Note to myself that I need many hours in the gear to feel the right grove.

[snitram]

Saturday October 3, 2009
Bench-RAW close grip
barx20
135x10
135x10
155x5
185x5
225x5
315x5
405x5
Shirt single ply Katana
585x1(2 board)
605x1 (1 board)
605x1 (1 board)
605x1 (1 board)
605x1 (1 board)
500x4 ( 1 board)

Incline barbell
135x5
155x5
185x5
225x5
275x5

Flat Bench DB Press with blue band around back
65'sx10
85'sx10
100'sx10

3 board doubled purples tricep press
barx10
95x10
135x10

Biceps

[snitram]

Monday October 5, 2009 (squat/Dl assistance)

Reverse Hypers
2x20

Abs-pulls on lat machine and side bends with 75lb db's.

deficit Deadlifts 2 1/2 inches
135x5
225x3
315x3
500x2
500x7

bent rows
225x5
255x5
275x5
315x5

shrugs
315x12
405x10
500x10

lat pulls with thick bar
3x10 (stack on last set)

CSR
3platesx10
4platesx10
5platesx10

[snitram]

Wednesday October 7, 2009
Bench with Metal Shirt (not sure which model of shirt, but it's 7 years old)
315x5 (3 board)
405x5 (3 board)
455x1 (2 board)
500x1 (1 board)
530x3 or 4 reps? 1/2 inch from touching chest
550x1 (1/4 inch from touching)
570x1 to chest

RAW close grip bench with index on smooth
225x5
275x5
300x5
315x5
350x10

Dumbell press on flat bench
100'sx20
120'sx20

skull crushers super setted with push downs
3x10x135 skulls
3x10x70 lbs pushdowns

biceps dumbells
30'sx20
40'sx10
55'sx10
65'sx12

[THE BRUTE]

this is an impressive log here bro. i will keep watching!
TB

[snitram]

this is an impressive log here bro. i will keep watching!
TB

Thank's bro. Starting to focus on the November 7th APF Texas Cup. It's been awhile since being on the platform, but looking forward to it. Where do you train TB as Im kinda new?

[THE BRUTE]

Thank's bro. Starting to focus on the November 7th APF Texas Cup. It's been awhile since being on the platform, but looking forward to it. Where do you train TB as Im kinda new?

i train in alabama at bama barbell. you look like your goin to do some damage on the platform bro!
TB

[snitram]

i train in alabama at bama barbell. you look like your goin to do some damage on the platform bro!
TB
Thanks for the kind words. I reviewed your log yesterday, man you're one yoked up fella!! It's a pleasure to meet you.

[THE BRUTE]

Thanks for the kind words. I reviewed your log yesterday, man you're one yoked up fella!! It's a pleasure to meet you.

no thanx needed...your one hardcore and strong fella. me, i'm tryin to brother. unfortnately what i do in the gym counts for **** on the platform..so i have some redeeming to do. i hope to learn a bit from ya...
TB

[snitram]

Friday October 9 2009
Squats 15 inch box
bar/blue band x 5
bar/blue and green bandx3
145/blue/greenx3
235/blue/greenx2
375/blue/greenx5x2 reps
added suit
415/blue/greenx1-16inch box
505/blue/greenx1
600/blue/greenx1-dont know how much this was, but freakin heavy i do know!!
removed bands
600x8- i was smoked

Back raises super setted with calve raises
3x10/3x10

GHR super setted with leg extensions
2x10/2x10

weighted abs-30 reps

[johnnyo_99]

holy crap mike thats some extreme weight on your back, see you tomorrow.

[notguilty31]

Hell of a workout today legs are going to be screaming tomorrow thats for sure looking foward to sat morning bench with the cold weather it will be crackin.

[snitram]

Saturday October 10,2009
Chin-ups
3x5
Lat pull downs
3x10
side delt raises
3x10-added mini plus 20lb db's on last two sets ala Kellum
rear delt raises
3x10-30's
dumbell over press
40'x10
65'sx10
100's x10-never did this

Speed bench with doubled mini's
8x3 reps with 185lbs

tate press on incline
30'sx10
40'sx10
65'sx10

DB roll backs
2x10 (55's)

purple band chest flys
2x20

bicep crap
multiple sets 65lbs

[Coke]

this is an impressive log here bro. i will keep watching!
TB

No kidding, looking awesome in here!!

[snitram]

Monday October 12,2009
Reverse hypers
3x10

Abs
150 reps (various stuff)

Rack pulls below knees
135x5
225x3
315x3
405x3
500x1
585x1
675x1
725x1

One arm rows
75'sx20
120x10
120'sx10

Lat pull downs
3x10

CSR
4platesx10
4platesx10
4 platesx10
4 platesx10

Good Mornings with choked purple bands
135x5
135x5
135x5

[snitram]

Tuesday October 13, 2009
(Gainesville Florida)
Trained at the hotel gym, brought monster minis and used the 50lb DB's for most everything including:
chest presses-100 reps
military presses-60 reps
tricep rollback-50 reps
biceps-60 reps
cable flys-40 reps
tricep downs-45 reps
face pulls-40 reps
abs-60 reps
cardio on treadmill-20 minutes

Well, just made due with what I had and flushed the muscles with blood. wicked pump afterwards although that's not really what im after here.

[snitram]

No kidding, looking awesome in here!!

Thanks CoCoa! I appreciate you checking out the training log!

[Coke]

Killer pull day man...made good at that hotel gym as well.

[snitram]

Killer pull day man...made good at that hotel gym as well.

Thanks CoCoa. Trying to make due with what I had over there.

[snitram]

Thursday Ocotber 15 2009 (Nashville, Tenn)
CSR
1 plate
2 plates
3 plates
3 1/2 plates
4 plates
All done for ten reps.

Shrugs machine
2 plates
3 plates
4 plates
5 plates
6 plates
All done for ten reps.

DB upright rows
4x10

Chin-ups
3x5 reps

Seated pully rows
3x10

Pull downs
3x10

Biceps
100 reps

Abs
125 reps

Cardio
20 minutes

[snitram]

Friday October 16 2009 Texas

Box Squats with green and blue band-350 lbs tension
barx2x2
145x2
235x2
325x1
395x5x2-briefs on first two sets, added suit straps down on 3 sets

took off bands
600x1
705x2
750x1

Dead lifts
315x1
405x1
500x1
620x1

[snitram]

Saturday October 17,2009

raw warm up
barx20
135x10
225x5
315x1

added Old Metal
500x1-1 1/2 board
585x1 1 board
585x0 missed and became fustrated with bench shirts so i stripped down,back to RAW

315x5
340x5
405x8!!!! Huge Pr on the close grip raw

tricep externsions
4x10x100 lbs

tricep push downs
3x12

db flys
3x10x55lbs

Note: so fustrated that i dont know how to use a bench shirt yet!!! Ive done 505lbs raw, and can close grip 405 for 8 reps, but cant hit anything with a shirt. If anyone out here reads this and can help, let me know as Im desperate!!!

[johnnyo_99]

sweet pr, will back next week so hope to squat with you guys next thursday.

[snitram]

Good deal. See you then John

[snitram]

Monday October 19,2009

Good Mornings/walked out
135x3
225x3
315x3
405x3
500x3

Abs
200 reps various stuff

V-handle pull downs
3x10

CSR
4x10-4 plates on last set

band shrugs-doubled greens
3x15

reverse Hypers
3x10

Chin-ups
1x10
1x12

green band leg curls
2x10

[Coke]

Superior efforts the past few days dude, props.

[snitram]

Tuesday october 20 2009
Thanks CoCoa, getting close to the meet, so just trying to dial things in.

Bench
Single ply FG which felt like strong under armor, but at least I can touch weight!

Worked to an opener of 540lbs

Raw speed work
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Floor press
225x10
275x10
295x10
315x10

Jm press
135x10
135x10
135x10

Green band tricep pushdowns
4x15

Db curls
20 reps
30 reps
50 reps

[snitram]

Thursday October 22 2009
SQUATS
325x2
505x1
650x1
750x1
800x1

DEADLIFT
315x1
315x1
315x1
365x1
405x1
405x1
500x1
605x3

calves and abs prior to squatting

GHR
3x10

GHR ABS
2x10

[Coke]

Way to be staying on the mark dude, good luck at your meet.

[snitram]

Way to be staying on the mark dude, good luck at your meet.

Thanks CoCoa. I had a solid bench day this morning and feel like things are getting dialed in.

[snitram]

October 24,2009
Bench with single ply Katana
315x3-3 board-no touch
405x1-3 board-adjusted shirt and touched
500x1-2 board
585x1-1 board
610x1 -1/2 board

Incline Press
135x8
155x8
185x8
235x8
325x7

DB Presses on flat bench
65'sx10
100'sx10
120'sx20

tricep rollbacks

rope psh downs

little bit of biceps

[Coke]

Thanks CoCoa. I had a solid bench day this morning and feel like things are getting dialed in.

No bull****, the pressing sets are real tight guy.

[THE BRUTE]

badass bro!
TB

[snitram]

Cocoa and TB, thanks for the positive words. It means alot.

Sunday, October 25,2009

Rear delt raises
4x10x30lb db's

Side Delt Raises

4x10x30lb db's

upright rows with db's
2x10

H-rolls
2x10

[snitram]

Monday October 26 2009

BACK RAISES
2x15

REVERSE HYPERS
2X10

GREEN BAND PULL THROUGHS
2X10

ABS
150 reps of various crunches,twists,etc

LAT PULL DOWNS
3X10

LAT PULL DOWNS/PALMS FACING
3X10

CHUCK V LATS
3X10

DEADLIFTS
135X3
225X1
315X1
405X1
500X10-THIS FELT GOOD AND STRONG. USED BELT ONLY

[snitram]

TUESDAY,OCTOBER 27,2009-BENCH STUFF

CHAIN SUSPENDED PUSH UPS
1X10-BODY WEIGHT
1X10-BODYWEIGHT
1X10-ADDED CHAIN
1X10-ADDED TWO CHAINS

CLOSE GRIP BENCH WITH MINI BANDS
BARX5
95X5
135X5
185X5
225X5
225X5
225X5
225X5

CSR WITH EMPHASIS ON TRAPS
3X10X2 PLATES

Got hungry so i decided to get some homemade breakast tacos and skip the direct tri/bi work until this evening. Going to do rollbacks and hammers in the hotel gym this evening. This was a good recovery day for me.

[Coke]

Fine consecutive days of training bro.

[snitram]

Fine consecutive days of training bro.

Thanks! Do you have any upcoming meets?

[snitram]

Thursday October 29, 2009

Abs
3x20 on pull down machine

Calves
3x10-seated

Back Raises
3x10-bodyweight

Squats with choked blue bands
barx5
145x3
235x1
325x1
415x1
505x1
600x1-Estimated 175lbs of band tension

Close stance Raw Squats with blue bands choked.
55x5
105x3
145x3
195x3

Stiff Leg DL-just wanted some blood flow into hams,took it light
135lbsx5x5

[Coke]

Thanks! Do you have any upcoming meets?

No, I just be lifting...those squats are huge!!

[THE BRUTE]

your the type of person this sport talks about...the freaks that dwell hidden in their garages waitin to blow away the competition...good work bro!
TB

[snitram]

your the type of person this sport talks about...the freaks that dwell hidden in their garages waitin to blow away the competition...good work bro!
TB

Thanks TB. Im excited about Saturday's meet. It's been a long time in gear.

[snitram]

November 4,2009

This week has been my deload week for the upcoming APF Texas Cup on Saturday November 7,2009. Im excited about the internal battle that will take place at the meet and the strong possibility of setting personal records. I re-enforce to my training partners that we compete against ourselves in this sport and that it is a priviledge to step on the platform with many great competitors. I feel confident that this training cycle was exactly what was needed to get a PR in all three disclipines. I've elected to compete as a light 275 lber as my bodyweight was 252lbs this morning. A 10 lb cut in water weight would be easy to drop into the 242 class, but like I said, there is no need for that. The deload week exercises consisted of the folllowing since Sunday evening:

ABS
GM's with 100lbs
SLDL with 100lbs
chins
lat pulls
curls
tricep pushdowns
CSR
overhead presses
3 board presses

Most every exercise was 2 to 3 sets of 10 reps and was less than 100 lbs.

[johnnyo_99]

good luck mike, i'll see you guys on saturday. since your all lifting I can run around and help you guys with gear ect.

[snitram]

good luck mike, i'll see you guys on saturday. since your all lifting I can run around and help you guys with gear ect.

Good deal Jon. Thanks

[snitram]

APF Texas Cup Results;
I had a great time and was another good learning experience. I placed 2nd to Mike Griffin, who squatted 1085, benched 650, and dl'ed 810.

My numbers:
Squat
750
804-called on depth
804-good

Bench
570- doubled pumped
570-good
604-got it but called on a technical error.

Deadlift
640
705
730-lost it at the top when hamstring pulled.

Total-2080@257 lbs

Thanks to joe,tim,jon,family,and phil wylie for the assistance and support.

Notes; gotta learn to use a shirt!

[Coke]

Did excellent at the meet, major props.

[johnnyo_99]

congrats on the 2000# total mike!

[snitram]

Did excellent at the meet, major props.

Thanks Cocoa; could've been better but it was a great time and learning experience.

[snitram]

Wednesday November 11, 2009

Just a quick thought being that it's Veterans Day. Freedom to speak, to live in peace, to love, to provide for a family, to Worship the Almighty God, to laugh out loud.....THANK YOU VETERANS.

Speed Bench with 80lbs chain
135x3
135x3
155x3
155x3
175x3
175x3
175x3

Close Grip Bench
225x10
225x10
225x10
225x10

Chain suspended Push-Ups
1x10
1x15
1x20

Green Band Push Downs
1x20
1x20
1x20

CSR
1x10
1x10
1x10

Chins-
1x5
1x5
1x5

Biceps
1x20
1x20
1x20

[snitram]

congrats on the 2000# total mike!

Thanks for the help at the meet Jon. good times.

[THE BRUTE]

hell yea brother! congrats on a big total!
TB

[snitram]

hell yea brother! congrats on a big total!
TB

Thanks TB!! I had a great time at the meet. Time to get back to training and getting stronger!

[snitram]

Thursday November 12,2009
Squats-RAW no belt or gear
95x5
135x5
185x2
300x5
300x5
300x5
300x5
300x5-Squats were completed in 14 minutes

ABs
3x20

SLDL
185x2x10

SHRUGS
2x20

Lat pulls
2x20
Entire workout was completed in 44 minutes

[snitram]

Saturday November 14 2009

Bench-RAW
barx40
135x5
225x3
315x2
405x3
420x3

DB Press with doubled green band behind back
65'sx20
100'sx20

DB Rollbacks
4x10

Tricep pushdowns
4x10

biceps
straight bar=3x10
hammer curls-3x10

[snitram]

Sunday November 15 2009

Side Delt Raises
5x10

Rear Delt Raises
5x10

DB Cleans
5x10

[snitram]

Monday November 16 2009

Plyo Jumps
3x5 reps worked up in height

Leg Raises inside power rack
3x10

One Arm Rows
1x10x75lb
1x10x100's
1x20x120's

Oblique Training with bands
3x10

Close stance GM with mini band
3x5 up to 185

DEADLIFT-raw/no belt
335x1
475x1
550x5-Easy set and could have nailed another 5 reps, but that wasnt the goal for this cycle.

Stiff Legged DL standing on plate
350x5
350x5
350x5

Extra abs were done prior to bed-100 reps

Currently training for Metroflex Raw Push/Pull December 11,2009

[snitram]

Tuesday 11-17-09
Speed bench
bar/2 chainsx15
3 chainsx3
4chainsx3
5 chainsx3
6 chainsx3 120lbs per side
115lbs+chainsx8 setsx3 reps

clsoe grip board presses with 240lbs chains 3 board
135x5
225x5
315x5 (555lbs at top)

db flys(light)
3x10

suspended push ups
1x20 bodyweight
1x20+45lbsx20 reps
1x20+120lbsx20 reps

CSR
3x15

[snitram]

My buddy sent this video from the November 7th APF meet.
http://vimeo.com/7693763/l:transcoded_email

[THE BRUTE]

why were they giving you reds on the bench?
TB

[snitram]

why were they giving you reds on the bench?
TB

I was told double pumping the bar, uneven extension, and that my butt was off the bench. Didnt really see it on the video but Ill clean it up.

[snitram]

Thursday November 19,2009

Ab Pull downs
3x20-50-60lbs

Ab Wheel
3x5 reps-bodyweight

Squats-RAW
135x5
225x5
315x5
405x5
405x5

Good Mornings-close stance
135x3
225x3
315x3
405x3

Reverse Hyps
2x10

Chins
1x5
1x10
1x10
1x5-added 20lb chain

Lat pull/reverse grip
1x10
1x10
1x20

[snitram]

Friday November 20 2009

Bench with green bands over head (raw)
135x10
225x2
315x1
405x1
455x1
500x1
530x1
551x1

Bench with Katana green bands over head
405x3-no touch
500x1-no touch
585x1-no touch -3 inchs
675x1- no touch-2 inches-weight flew up

tricep pushdowns with rope
4x15

biceps
4x10-15

Man this was a great and fun workout.

[THE BRUTE]

I was told double pumping the bar, uneven extension, and that my butt was off the bench. Didnt really see it on the video but Ill clean it up.

the reason why i asked was because i didn't see it either. it might be good to video more of your lifting though not just for us but for you too.

good work on the bench!
TB

[snitram]

Monday November 23,2009-Hotel Lake Charles, LA
Lat pulls front
3x10

Upright Lat Rows
3x10

Seated Face Pulls
4x10

One Arm cable row
1x10

Pull throughs ultra wide stance
3x10

abs
100 reps

stationary bike
10 minutes

Made due with what I had.

[snitram]

Tuesday November 24, 2009
Speed Bench with doubled minis
barx10
barx10
135x3
185x3 close grip (CG)
185x3 CG
185x3 CG
185x3 Middle grip
185x3 MG
185x3 pinkies on ring
185x3
185x3

Straight Bench
315x1
405x1
500x1

Floor Press
135x10
225x10
315x10
405x10

straight bar tricep extensions on floor
95x10
95x10

Biceps
25'sx10
30'sx10
30'sx10
40'sx10
50'sx10
65'sx5

DB Press/FLAT
65'sx10
120'sx10
120's+mini bandx10

DONE

[snitram]

Thursday November 26,2009-Happy Thanksgiving!

Abs on Pulldown
3x20

Calves
3x10

Box squats with choked green bands
55x5
55x5
105x3
145x1
235x1
235x1`
325x2
325x2
415x2
415x2
415x2
415x2
415x2

SUMO Deadlifts
225x1
315x1
405x1
500x1
600x1-Easy rep and too bad for not pulling sumo in months. Good for 50-70 more lbs.

GHR
3x10

Side Bends (75lbs)
3x10

Shrugs
135x10
225x10
315x10
405x10

[snitram]

Saturday November 28,2009

CSR
4x10

Bench-denim
315x3-3 board
405x1-3 board
500x1x2 board
585x1-1board
605x1-chest,no touch 3 inches
605x1-Metal shirt--touched

Tricep roolbacks
1x12-30's
1x12-40's
1x12-50's
1x12-65's

green band flys
3x10

tricep pushdowns
3x10

biceps
30 reps with 30 reps of wrist curls

[snitram]

Sunday Nov 29th?

Shoulders

Mini band pull aparts
3x20

Upright rows
3x10

Front plate raise
2x20

Db overhead press
3x10

[snitram]

AM Session
Cardio with Weight Vest-20 minutes

PM Session
Torture Rack Exercise (Good morning with SSB suspended by chains and Rack DL combined)
Worked up 315 Rack Pull and 255lb GM (this really taxes the hamstrings)

Deadlift (Raw no suit or belt)
335x1
425x1
515x3
605x2-PR with no belt
655x1-PR again(Training partners said that yesterday I was good for 675 with no belt but I felt worked so I stopped)

Chins
1x5 bodyweight
1x5 bodyweight
1x5 weight vest (25 lbs)
1x5 weight vest

CSR
4 platesx5
5platesx5
6 platesx5
7 platesx5

Abs on stability ball with mini band
2x20

Abs (wood choppers with green band)
2x10

Abs 100 reps before going to bed

[Phillip Wylie]

APF Texas Cup Results;
I had a great time and was another good learning experience. I placed 2nd to Mike Griffin, who squatted 1085, benched 650, and dl'ed 810.

My numbers:
Squat
750
804-called on depth
804-good

Bench
570- doubled pumped
570-good
604-got it but called on a technical error.

Deadlift
640
705
730-lost it at the top when hamstring pulled.

Total-2080@257 lbs

Thanks to joe,tim,jon,family,and phil wylie for the assistance and support.

Notes; gotta learn to use a shirt!

Nice job and congrats, Mike! It was great to see you again.

[THE BRUTE]

awesome work here bro!
TB

[snitram]

Nice job and congrats, Mike! It was great to see you again.

Thanks again Phil for the assistance at the meet. How's the training coming for Columbus?

[snitram]

awesome work here bro!
TB

Thanks TB

[snitram]

Tuesday December 2, 2009
Speed Bench with chains
bar+3 chainsx3setsx5
bar+5 sets chainsx3 reps
bar+7 sets chainx3 reps
135+7 sets chain 8setsx 3 reps

2 Board close grip with 7 sets chain
135x5
225x5
225x5
275x5 (280lbs of chain)

JM press
95x5
135x5
155x5
175x5

Green band tri push downs
4x10

rear delts
4x10

curls
4x10

Note: Under the weather

[snitram]

Thursday December 3,2009
I've been in bed since Tuesday evening with cold/flu like symptoms. Anyways im back up and did soem squat work.

GHR
3x10

abs on pull down machine
3x11

calve raises seated
3x10

side bends with 75lb db's
3x10

lat pull downs
6x10

Leg extensions
3x10

SQUATS with Blue Bands
barx5
135x3
235x2
325x1
415x2
415x2
415x2
415x2
505 x1

235x2x5-took off bands

SUMO SPEED PULLS
135x1
225x1
315x1
315x1
315x1
315x1
315x1
315x1

[snitram]

Saturday December 5 2009

Bench with 3 sets of chain per side (160 lbs @top)
Barx10
Barx5
65x5
85x5
135x3
185x3
225x1
315x1
365x1
405x1
425x1-plus 160lbs of chain-pr!!

Ultra wide bench
135x10
135x10
225x10
245x5

Flys
4x10

Floor press with close grip
135x10
185x10
225x10
305x10

Tricep rope
4x10

Biceps

[THE BRUTE]

seems the flu has been goin around for sure...i had it last week.
good work
TB

[Phillip Wylie]

Thanks again Phil for the assistance at the meet. How's the training coming for Columbus?

You're welcome, Mike. Training for the Arnold is going well.

[Phillip Wylie]

Your workouts are looking strong, Mike!

[snitram]

seems the flu has been goin around for sure...i had it last week.
good work
TB

I agree. Glad your back on your feet. Gonna check your training log today to see how strong your getting. Thanks again.

[snitram]

Your workouts are looking strong, Mike!

My back is feeling strong right now so Im gonna take advantage of the strength gain. I know from past experiences that Ill get a set back and will need to deload. Glad to hear that your training for the Arnold is rocking.

[snitram]

Monday December 7, 2009
Chins
1x5
1x7
1x10

Thick bar Lat puls
4x10

shrugs
135x10
225x15
315x10
405x10

One arm rows
1x20 x 120lbs

GOOD MORNINGS
barx5
135x3
225x3
315x3
405x3
500x1-added belt
550x1

RACK PULLS/Middle Knee
315x5
405x5
500x5
585x5-added belt
675x3

ABS on Pulldown
4x10

STIFF LEG DL
135x5
225x5
315x5
405x5

[snitram]

Wednesday December 9 2009 Bench Assessory

Push ups
3x10

Push ups suspended by chains
3x10

Green band tricep pushdowns
3x10

Cable tricep pushdowns
3x10

Standing Overhead press (light)
4x10

DB side Raises
3x10

curls
3x20

[snitram]

Thursday December 10,2009
ABs on GHR
3x20

Calves
3x12

Oblique training
3x10 (75lb db)

Close grip Pull downs
3x10-light

V-handle pulldowns
3x10-light

Back Raises
3x10

Box Squats with blue band-single ply briefs
145x3
145x3-blue and green bands choked (approx 300 lbs of band tension)
235x2
325x2
415x2
415x2
415x2
505x1

Sumo Dl (Speed)
135
225
315
405
500
500x1

GHR
3x10

[THE BRUTE]

damn good work here bro!
TB

[snitram]

damn good work here bro!
TB

Thanks TB!

[snitram]

Saturday December 12,2009

Bench using lightened method (greens overhead)
135x10
225x5
315x1
405x1
500x1
560x1-10lb PR

Tricep push downs with rope
3x10

Tricep extensions on cable
3x10

JM Press
65x10
95x10
135x5
185x5
225x5

Rear delts
4x10

Face Pulls
4x10

Biceps
70 reps

[snitram]

Monday December 14,2009-

Last Tuesday I felt a pull and heard a strange noise on my left tricep/lat tie in area while doing a chin-up. not sure what happened, I havent seen any blue/black marks back there, but I was unable to do a pull up or any heavy DL.

Reverse Hypers
3x10

hanging leg lifts
3x10

Ab wheel
3x5

seated trunk roatations with 30 lbs
3x10

bent over rows
3x5-245lbs

CSR
4x5-10 reps-up to 4 plates

Raw DL
245x1
325x1
415x1
515x1
515x3

SLDL
3x5-245

[snitram]

Tuesday December 15,2009

Chain suspended push-ups
4x10

Reverse Grip Lat pull (light)
4x10

Incline DB Press
2x10
1x20-100lb dbs

Wide grip lat pull downs
4x10

Close grip Bench
135x3
155x3
225x3
250x3
315x3
350x3
405x3
440x3

Tate press on incline
30'sx10
40'sx10
55'sx10

Bicep crap

[snitram]

Wednesday December 16,2009

Standing Overhead press/started with weight on floor.
2x8
2x5 reps

Side Delt raises
4x10

Bent over rows-light
3x5

[snitram]

Thursday December 17,2009

Warm up on SSB to the box
bent rows
weighted sit ups
(These were done in super set fashion)

CSR
weighted leg lifts

Work sets on SSB Box Squats
325x2
415x2
415x2
415x2
325x2
325x2
325x2
325x2
325x2

SSB Good Morning
barx3
115x3
195x3
285x3

lat pull downs on incline (pull over type movements)
3x20

Stiff Leg DL with 65lb dbs
2x10

Last workout for a few days as my family and I are going sking in Colorado.

[THE BRUTE]

good work!
TB

[snitram]

good work!
TB

Thanks TB. How's it going over there. Merry Christmas!!

[snitram]

Wednesday December 23, 2009

Side delt raises
4x10

Rear delt raises
4x10

Face Pulls
4x10

Speed Benchs with close grip (index finger on the smooth)
135x5
135x5
185x5
185x5
225x5
225x5
225x5
225x5
225x5

DB Press
2x20 (65lb db)

JM Press
95x10
95x10
115x10
115x10
160x10
160x10

Tricep Push downs
4x10

Biceps
60 reps

Lat work
tested my lat tie in area with a triple on the chin ups. Felt good, but siding the cautious side.
Reverse grip pull downs
3x10-light

V-Handle Chucks
3x10-light

flushed the lats with blood, felt good. First workout in a week.

[snitram]

Christmas Day 09

V-handle pull dowms
3x10

Palms facing pulldowns
4x10

One arm rows
2x10
1x20

Squats-no belt or gear
barx10
95x5
135x5
185x5
205x5
275x2
300x5x5

abs
leg raises-3x20
seated trunk twists 3x20
ab pull downs-3x20

Good Mornings
95x3
135x3
185x3
225x3
315x3

Reverse Hyps
1x10

[snitram]

Saturday December 26,2009

Close Grip bench
barx20
135x5
135x5
225x5
315x5
365x5

Standing Overhead Press
barx10
95x5
115x5
140x5
160x5
180x5

[snitram]

Monday December 28 2009
Abs on pulldown machine
2x20

45 degree back raises
2x10

Trunk Twists
2x10

Chin-ups
3x5-first time back since injury

One arm rows
1x10x85lbs
1x10x120lbs
1x20x120lbs

Deadlfts-No Gear
245x5
335x5
425x1
515x5

SLDL
355x5
355x5

Shrugs
3x10

Lat Pulldowns
2x10

[snitram]

December 19, 1009

DB Press on flat bench
40x10
55x10
65x10
85x10
100x20

Close grip speed bench
135x5
135x5
225x3
225x3
225x3
275x3
275x3
275x3
315x3
315x3

Strength set
405x5-close grip

JM Press
95x10
145x10
155x10
165x10

Push Downs
4x10

Biceps
60 reps

[THE BRUTE]

Thanks TB. How's it going over there. Merry Christmas!!

its goin brother. a month out from the meet. strong work!
TB

[snitram]

its goin brother. a month out from the meet. strong work!
TB

I read your training log yesterday, man your looking strong!!

[snitram]

Wednesday December 30,2009

Circuit Training

4 Cycles of the following, minimum rest period

Hanging leg raises-10

45 Degree back Raises-10

Chest Supported Rows-10

H-Rolls-10

Rear delt raises-10

Leg Lifts-20

Straight bar curls-10

Upright rows-10

Im going to incorporate this style of training into my work week for general conditioning and health. The plan is keep every movement light and target areas that need brought up to par. About 20 minutes worth of work.

[johnnyo_99]

hey mike, we're all settled here in Brownwood now. past 2 months have been horrible on my training. found a gym in town i've been going to, haven't gotten my equipment setup yet in the garage, once I do i'll have to refocus and work hard. feel i've lost a lot with this move. looks like your training is going strong as usual!

[snitram]

hey mike, we're all settled here in Brownwood now. past 2 months have been horrible on my training. found a gym in town i've been going to, haven't gotten my equipment setup yet in the garage, once I do i'll have to refocus and work hard. feel i've lost a lot with this move. looks like your training is going strong as usual!

Jon,
Glad you and the family are settled in. Miss you being here on Saturdays, If you lost anything during the move then you will get it back after a few weeks of hammering it. Well if im down in that area i will give you a call.

[snitram]

Thursday December 31,2009

Squats-No gear,no belt
barx5
135x5
135x5
225x5
325x5x5-15 minutes,killed me

side band obliques
3x10

Good Mornings
135x3
225x3
315x3
405x3

Box Squats-wide stance
bar/blue band choked-2 reps
135/bluex2
225/bluex2
315/bluex5x2-30-45 seconds rest

weighted abs on GHR
3x10

GHR-bodyweight
3x8 reps

[snitram]

Sat Jan 2,2010

Bench-raw
Barxmillion
135x10
135x10
225x3
315x1
Added 2 board
405x1
455x1
500x1
550x1-pr

Drop pause
275x5
325x5

Incline press
135x5
185x5
205x5
225x5

Db rollback
2x10

Suspended chain push-ups
Bodyweightx20
120lb db on backx10

Green band pushdowns
1x20

Biceps

[johnnyo_99]

Jon,
Glad you and the family are settled in. Miss you being here on Saturdays, If you lost anything during the move then you will get it back after a few weeks of hammering it. Well if im down in that area i will give you a call.

joe and tim still training with you? Tim hasn't updated his log.

[snitram]

joe and tim still training with you? Tim hasn't updated his log.

Yes they are. I spoke with them last night regarding their training logs and the benefits. Since you are out there in prime hunting country, get us hooked up with some locals if you can. Hope the family is well.

[snitram]

Monday Jan 4,2010

Abs on pull down machine
2x20

Leg lifts suspended on Powerrack
2x10

Obliques
2x10 (65,75lb)

Deadlift-no belt or gear
245x3
245x3
335x3
425x1
515x1
550x5

SLDL on 4 inch block
2x5x370lbs

Shrugs
1x10
1x10,5,5

Lat pull downs
1x10
1x13,7,5

CSR
1x10-3plates
1x10,5,5-4 plates

45 degree back raises
1x10-30lb db behind head
1x10,5,5 with db behind head

100 reps of abs prior to bed.

Workout was completed in 55 minutes.

[snitram]

Tuesday Jan 5,2010

Standing over head press,taking weight from floor
65x10
85x10
95x5
115x5
135x5
185x3
205x10

Rear Delt Raises
1x20x50lb db

Side delt raises
1x20x50lb db

Upright rows
1x20

JM Press
95x10
115x10
135x10
155x10
185x10
205x10

Straight bar curls
40 reps

[snitram]

Wednesday Jan 6, 2010

Cardio

27 minutes interval training

[snitram]

Thursday 01-07-10
Squat-RAW
135x8
135x8
225x3
315x1
405x5
405x5
500x1

Added Briefs
585x1
650x1

Walk out
700x1

GHR
2x8-bodyweight

Close Stance GM
135x8
225x8

Weighted abs on GHR
3x10-50lbs

Chins
1x5
2x6

Abs prior to bed
100 reps

[snitram]

Friday Jan 8 2010

Trained Bench today with Greg Tillinghast as Ive been looking for assistance with using a bench shirt. Jason Coker was also training and was able to observe and learn.

Raw work
135x5
225x5
315x1
365x1
405x1
455x1

added loose Katana
500x1-4 board
500x1-3 board
500x1-2 board
500x1-1 board
500x1-chest-touched
Jacked shirt
545x1-no touch
585x1-touched

Raw 4 Board Tricep
405x5
455x3
475x3
500x3
520x2 1/2-whipped at this point

Sat January 9, 2010
Finished up from yesterdays work
Face pulls
4x10

lat pull downs
4x10

Tricep rollbacks on floor
6x10 reps, 30's 40's 50's 65's 65's 65's

Tricep pushdowns
4x10

biceps
40 reps

db fly/press combo
1x20