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NUCadet97
06-14-2010, 06:20 AM
Hi All:

This is the beginning of a new journal... I outgrew my previous journal since at my last meet I got my 225 raw bench, so here goes with a new goal to total 1,000 pounds raw.

I will be following the HCT-12 workout for about the next 8 weeks and then I will switch up and follow a more traditional Westside approach for the meet prep cycle.

Well here is my first workout following HCT

Squat
barx10x2
135x6
185x6
225x6
265x6
265x2x3

Rack pull (below knee)
135x6
185x6
225x6
275x6
315x6
315x2x3

Standing calf raises
255x6
270x6
285x6
300x6
300x2x3

EZ bar curl
45x6
55x6
65x6
65x2x3

Cable crunch on swiss ball
15lbsx25
30lbsx25x3

lil' power
06-14-2010, 06:33 AM
here I am...:clown:

NUCadet97
06-14-2010, 09:29 AM
here I am...:clown:

Yay :clap: hey yeah let me know what you have for free time and let's try to get in a lunch or something. If not I do think there needs to be a Hooville workout weekend :)

Hear ya on that hazy hot and humid, ran 2 miles at the track Saturday and was dripping, I had the crazy idea of just seeing if I can still pass the Army PFT (passed but it was close on sit ups). I am adding in some cardio just to get more "fit" and probably stay in low 180's.

Off Road
06-14-2010, 09:48 AM
Hope you enjoy the HCT-12. I've been enjoying it myself.

NUCadet97
06-14-2010, 12:28 PM
Hope you enjoy the HCT-12. I've been enjoying it myself.

Thanks! I am looking forward to it

Liftersize
06-14-2010, 02:50 PM
good luck with your goal i just recently passed the 1,000 lb mark(gym lifts). How old are you btw?

NUCadet97
06-15-2010, 07:30 AM
good luck with your goal i just recently passed the 1,000 lb mark(gym lifts). How old are you btw?

thanks...35 years young

NUCadet97
06-15-2010, 07:37 AM
2nd workout following HCT program

Chin ups
BWx6
BWx2x3
I couldn't believe I could even do BW I usually suck at these but I got 5 w/out assistance and a little lat support on six same with the two except for the last set. I needed help with both of them.

1-arm DB row
80x6
90x6
100x6
110x6
110x2x3

Incline bench press
barx8x3
95x6
115x6
135x6
135x2x3
a little conservative on these probably could get 5-10 lbs more...next time

Standing BB press
barx6
65x6
75x6
80x6
80x2x3
again a little conservative on these I am hesitant to go heavy on overhead movements

EZ bar cg bench
105x6
125x6
135x6
135x2x3

And just for fun a little way to celebrate the birthday....
The :birthday: bench
0.5BW (95 lbs) x35 reps

NUCadet97
06-17-2010, 05:30 AM
Day 3 HCT workout

Goodmornings
barx8
95x6
115x6
135x6
150x6
150x2x3

Leg press ss/w calf press
90x10x3 (narrow/normal/wide)
180x6
270x6
360x6
450x6...calf presses only to 450 no cluster
540x6
540x2x3

DB curl
22.5x6
30x6
35x6
35x2x3

BB rollout
BWx10x2
BWx6
BWx7...ugh these kill me but it such a good overall exercise

Off Road
06-17-2010, 07:12 AM
Doing well in here...and happy late birthday :)

NUCadet97
06-17-2010, 09:33 AM
Doing well in here...and happy late birthday :)

Thanks

NUCadet97
06-18-2010, 06:03 AM
Day 4 HCT workout - fist complete week

Pullups
BWx6
BWx2x3
*may have to switch to doing these on the assisted pullup machine or do them with a band I could barely get 2 without needing a little help, I have a really hard time with pullups.

Bench
barx8x3
135x6x2
165x6
190x6
190x2x3
*these were tough, but I probably underestimated my 6RM by 5-10 lbs. Next week I think I will try 200 and see what happens.

BB Row
135x6
155x6
165x6
185x6
185x2x3

Seated DB press
35x6
40x6
50x6
50x2x3

Overhead DB extensions
65x6
75x6
85x6
85x2x3
*probably overestimated this by about 5 lbs since the last two on the cluster where pretty crappy on form

Plank
BWx40sec
BWx30sec
BWx20 sec x3

Overall after the first week, I am generally pretty happy. I have noticed that i seem to get more DOMS but I am sure most of that is from switch form a low volume to a high volume program. Time to start getting the nutrition on board a little bit better and see how week 2 goes.

NUCadet97
06-21-2010, 06:16 AM
Week 2, Day 1 HCT workout

Squat
barx10x2
135x6
185x6
225x6
270x6*
270x2x3*
* 5lbs more than last week, I used wraps on the 6 reps and the first set of 2's but they were way to uncomfortable to keep on so last two sets of 2's were without wraps and my last set of 2's was the strongest you might actually use the word fast :)

RDL
135x6
185x6
225x6
275x6
305x6
305x2x3 I am going to rename this exercise callous ripper...

Seated calf raise
50x6
70x6
80x6
100x6

Hammer curl
35x6
40x6
45x6x2
45x2x3

DB shrugs
80x20
85x20
95x20x2

Sprinter crunch (4-count)
BWx25x4

Well that starts week two....also took a couple of reps on bench with Mark Bell's new slingshot. It is a crazy piece of tarining gear made 135 and 225 feel like nothing without wraps or belt. Tried for 275 but w/out warmup or wraps didn't get it. This looks like it will be an intersting tool to add to the workout bag of tricks.

NUCadet97
06-22-2010, 06:12 AM
Week 2, Day 2 HCT workout

Rack chins
BWx6x3
BWx2x3

Low pulley row (fat bar)
105x6
120x6
135x6
165x6
165x2x3

DB bench press
50x6
60x6
70x6
70x2x3

Cable shoulder press
60x6
70x6
80x6
80x2x3

Tricep pushdown (fat bar)
90x10
120x6
150x6
180x6
180x2x3

Off Road
06-22-2010, 07:12 AM
Nice squat and deadlift numbers up there.

NUCadet97
06-22-2010, 11:00 AM
Nice squat and deadlift numbers up there.

Thanks!

ELmx479
06-22-2010, 08:06 PM
Glad to see you on the new program also. Very, very impressive weights being moved in here. Good luck with your new goal.

NUCadet97
06-23-2010, 06:01 AM
Glad to see you on the new program also. Very, very impressive weights being moved in here. Good luck with your new goal.

Thanks! hopefully the weight will contine to progress in teh weeks to come

NUCadet97
06-24-2010, 06:16 AM
Week 2, Day 3 HCT workout

Front squats
barx10
95x6
115x6
135x6
135x2x3

GHR
BWx10x3

Seated calf press
260x10
300x10
340x10
400x10x2

Concentration curl
25x6
32.5x6
35x6
35x2x3

Horizontal woodchops
45x15
60x15x2

NUCadet97
06-25-2010, 05:29 AM
Week 2, Day 4 HCT workout
End of week 2, stil trying to get a hand on what is too much and/or what is not quite enough.

Decline bench
barx8x3
135x6
185x6
205x6
225x6
225x2x3

Pulldown
105x6
120x6
135x6
165x6*
165x2*
150x2x2
*really too much after the six, lat really started to get tweaked so I droped it for the last two clusters

HS row
90x6
135x6
150x6
170x6
170x2x3

Plate loaded shoulder press
45x6x2
70x6
90x6
90x2x3

Close grip bench
115x6
135x6
175x6
175x1
155x2x2
did these last and was gassed so the clusters had to drop weight.

All in all a decent week

Off Road
06-25-2010, 06:58 AM
Looking very consistent.

NUCadet97
06-25-2010, 11:08 AM
Looking very consistent.

Thanks! I try

NUCadet97
06-28-2010, 05:32 AM
Week 3, Day 1 HCT workout

Squat
barx10x2
135x6
185x6
225x6
275x6 PR
275x2x3

Xtra wide sumo DL
135x6
185x6
205x6
225x6
225x2x3

Standing calf raise
270x15x3

Preacher curl
65x6
75x6
85x6
85x2x3

Decline crunch
BWx25x4

NUCadet97
06-29-2010, 06:29 AM
Week 3, Day 2 HCT workout

Chin ups
BWx6x2
BWx2x3

1-arm DB row
80x6
90x6
100x6
110x6
110x2x3

Incline DB bench press
35x6
42.5x6
50x3
55x6
55x2x3

Seated DB press
45x6
50x6
50x6
50x2x3

EZ bar cg bench
95x6
115x6
135x6
150x6 15 lb PR
150x2x3

Off Road
06-29-2010, 07:20 AM
Nice Db Row number. Also, congrats on the Squat PR.

NUCadet97
06-29-2010, 10:02 AM
Nice Db Row number. Also, congrats on the Squat PR.

Thanks for dropping in!

NUCadet97
07-01-2010, 05:05 AM
Week 3, Day 3 HCT workout

deadlift
135x6
185x6
225x6
275x6
315x6
315x2x3

leg press
200x6
290x6
380x6
470x6
560x6
560x2x3

calf press on leg press
200x6
290x6
380x6
560x6

barbell curl
45x6
55x6
65x6
75x6
75x2x3

roman chair
BW x 15x4

NUCadet97
07-14-2010, 05:14 AM
Back to it after a much needed vacation.

Good Mornings
barx10x2
95x6
115x6
135x6
160x6
160x2x3

Med ball woodchops
15lbx25x2

Leg press ss/ calf press
270x6
360x6
450x6
540x6

Plate laoded preacher curl
25x10
50x6
60x6
60x2x3

NUCadet97
07-15-2010, 05:54 AM
Wednesday's Workout
still trying to recover an get back into the routine after vacation, numbers are down a little but I am going to ease back in, before really turning up the heat towards the end of August.

pull-up
BW-90x5x2
BW-70 x 3
BW-80 x 6
BW-80 x 2x3

barbell row
135x6
155x6
175x6
205x6
205x2x3

flat bench press
barx8x3
135x6
155x6
185x6
195x6
195x2x3

seated dumbbell press
40x6
45x6
50x6
50x2x3

decline crunches
BWx25x4

overhead DB extension
45x15
65x10x3

ELmx479
07-16-2010, 07:57 AM
Nice work! Impressive rowing. What style of rows do you use?

Off Road
07-16-2010, 08:29 AM
I agree, nice rowing numbers. You have a strong back.

NUCadet97
07-19-2010, 05:56 AM
Nice work! Impressive rowing. What style of rows do you use?

Thanks! I rotate a pronated, supinated and mixed grip. When I use pronanted I use staps at the heavy weight, these were completed witha supinated grip (no straps).

NUCadet97
07-19-2010, 05:57 AM
I agree, nice rowing numbers. You have a strong back.

Thanks!

NUCadet97
07-19-2010, 06:05 AM
Week 6 Sunday (7/18/2010)
Squat
barx10x2
135x6
185x6
225x6
280x3 - had to quit at three...strained hammy on second one and eventhough they were feeling strong after the third one I decided not to risk really pulling it...no glory in the gym. On a positive note at least I am overcoming my tendancy to be quad dominant.

Smith machine calf raise
135x10
185x10
205x15
205x20x2

Hammer curl
both arms together: 30x6, 35x6, 40x6, 40x2x3
sgl arm: 30x6, 35x6, 40x6, 40x2x3

Leg Extensions
160x6
180x6
220x6
280x6
280x2x3

Was supposed to do RDL's but passed on them so as not to further agrivate hammy, subsituted jammers for them. Not really a great sub..but they do help build explosive strength.

Ground based jammers
both arms together: 35x6, 40x6, 45x6
sgl arm: 25x6, 35x6, 45x6

Off Road
07-19-2010, 08:48 AM
I hope the hamstring clears up quickly. Those can take a while though.

NUCadet97
07-20-2010, 02:05 PM
rack chin
BWx6x3
BWx2x3

low pulley row (handles)
150x6
165x6
180x6
180x2x3

dumbbell bench press
55x6
65x6
75x6
75x2x3

HS shoulder press
45x6
70x6
90x6
115x6
115x2x3

cable triceps extension (rope)
60x6
75x6
90x6
90x2x3

sprinter crunch
BWx25x4

NUCadet97
07-20-2010, 02:06 PM
I hope the hamstring clears up quickly. Those can take a while though.

Thanks...I don't think it is too major I will rest it this week and test it again Sunday...

NUCadet97
07-27-2010, 05:56 AM
Nice Db Row number. Also, congrats on the Squat PR.
Thanks for the kind words...

NUCadet97
07-27-2010, 06:07 AM
OK so I was super stressed out last week with work and crazy busy, so I did train just didn't post, nothing super impressive anyway. Went backpacking this weekend +/- 17 miles in 95 degree heat (translation: NUTS)

Chin ups
BWx6x2
BWx2x3 still need a little help on the chin ups but I have gotten much better at these. I can usually knock out 4-5 of the first set by myself and 3 of the second set. The 3 by 2's usually the first one goes up w/out assistance but I need a little push on the second one.

1-arm DB Row
backed off about 10 lbs on these as I am still a little tight through the back from backpacking this weekend.
80x6
90x6
100x6
100x2x3

Incline BP
barx8x3
95x6
115x6
145x6 10 lb improvement from Week 1
145x2x3

Standing Overhead BB Press
barx6
65x6
75x6
85x6 5 lb improvement from Week 1
85x2x3

EZ bar CG press
105x6
115x6
125x6
150x6 15 lb improvement from Week 1
150x2x3

This will be the last week for HCT as I will switch back to the westside template for the next 8 weeks and start training for SPF Worlds in October. After 7 weeks of HCT I have seen some definite improvement, this looks like a great program for off comp cycles.

NUCadet97
07-29-2010, 05:52 AM
Week 7 Wednesday

Deadlift
135x5x2
225x3
275x2
315x2
365x1

Leg press ss/ calf press
290x6
380x6
470x6
610x6 50 lb improvement from week 3
610x2x3


BB curl
45x6
65x6
80x6 5 lb improvement from week 3
80x2x3

Roman chair
BWx15x4

NUCadet97
07-30-2010, 05:38 AM
Last workout with HCT for the next 8 weeks. Tested teh ORM on bench tonight and it made a 5lb move.

Pullups
BW-90x6x2
BW-80x6
BW-70x6
BW-70x2x3

Bench
barx8x3
135x5x2
185x5
205x3
215x1
225x1
240x1 PR 5 lb improvement over week 1

BB Row
135x6
185x6
200x6
215x6 30 lb improvement over week 1
215x2x3

Seated DB press
40x6
45x6
55x6 5 lb improvement over week 1
55x2x3

Overhead DB extensions
65x6
75x6
90x6
90x2x3
*probably overestimated this by about 5 lbs since the clusters where pretty crappy on form

Plank
BWx50sec
BWx30secx3
BWx20 sec

Off Road
07-30-2010, 07:36 AM
Nice job on the HCT-12 routine. How do you think the routine worked for you?

lil' power
07-30-2010, 09:21 AM
Nice job on the HCT-12 routine. How do you think the routine worked for you?

yea girl, curious here too...what did you think of the routine...where you losing/gaining/maint diet wise? I know you were hiking a lot too.

I definitely see 1000# total for Worlds in Oct here!

NUCadet97
07-30-2010, 01:07 PM
Nice job on the HCT-12 routine. How do you think the routine worked for you?

Thanks...for an off season program I liked it...never felt too beat up except for the elbows. Although I didn't make huge gains on the big 3 lifts some of hte auxillary lifts made an improvement. Overall i like the program and will probably go back to it as an off season routine.

NUCadet97
07-30-2010, 01:14 PM
yea girl, curious here too...what did you think of the routine...where you losing/gaining/maint diet wise? I know you were hiking a lot too.

I definitely see 1000# total for Worlds in Oct here!

Well I made gains so that is good and it gave me a chance to work volume a bit so all in all it served its purpose. Diet wise I was just maintaining, which is what I will do for World's I have made my elite at 181 now it is time to not worry about weight and just worry about totals and elite at 198 wouldn't be bad either. My body seems to like 190 regardless of what I do.

I plan on continuing the hikes once a month or so, but that's just for fun.

Thanx for the kind words...I am aiming for 1000# at Worlds but realistically think it will happen at next years nationals. Keep training hard I am still checking in on ya and look forward to October!

NUCadet97
08-02-2010, 05:20 AM
Sunday's Workout

Reverse band squat
135x5
225x5
275x5
315x3 *add light band
335x3
365x2


Rear delt xover
15x15x4

DB shrugs
75x20
85x20
95x20

Decline sit up
20x3

DB obliques
35x20x3

NUCadet97
08-03-2010, 05:08 AM
Monday's Workout

Speed bench (minis)
barx8x3
115x3x3 (narrow)
115x3x3 (wide)
115x3x3 (comp)

DB Incline press
45x15
50x15x2

Hammer curls
40x10
45x10x2

DB tricep extension
75x10x3

HS high row
70x10x2
90x10

Skull crushers
95x10x2
105x5

Pull ups
BW-70x5x2
BW-80x5x3

Really pushed the pace during this workout and supersetted most movements. Got the workout in in just around 1.5 hours with three people.

NUCadet97
08-06-2010, 06:10 AM
Wednesday DE LOWER 8/4/10
Speed minis box squats (12")
95x2x2
115x2x2
135x2x2
165x2x1

Speed pulls (conv/sumo)
185x1x2
205x1x2
215x1x2
225x1x2
245x1x2
265x1x2 conventional fast...sumo slow

Pulldown abs ss/ back extensions
50x25x3 (abs)
25platex25x3 (back)

GHR (swiss ball)
BWx25x3

BB glute bridges
95x10
115x10
135x10

Calf press
tried a new variation on standing calf raise to make them more like a donkey..hmm not so great.

NUCadet97
08-06-2010, 06:17 AM
Thursday ME UPPER
The end of a hectic week at the office resulted in nuclear day at office today, was in an absolutely foul mood that carried over into the gym since I had already put in 10 hrs and was going to have to go back in... Although I was distracted and pissed most of the workout I thought it was going worse than it did. Hadn't done floor press in a while and thought it was going backwards...not the case.

Floor Press
barx8x3
135x5x2
155x5
185x5
195x3 needed a little help on the third rep
205x2 10 lb PR needed a little help on the second rep
215x1 20 lb PR needed a little guidance as it drifted north and almost hit the bottom of the J hooks

DB Rows
100x8x3

Rack lock outs (5 hole)
135x5
165x5
175x5
185x3
205x5 used Mark Bell's slingshot

Super set
Upright Row
75x8x3
with
Push press
75x8x3
with
Lateral raise
17.5x15x3
*Shoulders ready to explode :drooling:

wrist curls ss/extension
20x20x3

lil' power
08-06-2010, 07:30 AM
Congrats on the Floorpress PR's!

See that you switched up speed pulls with cnv and sumo too. I like doing that once in awhile.

Speed pull with 265? What cha going pull in Oct? Wow!

NUCadet97
08-06-2010, 09:47 AM
Congrats on the Floorpress PR's!

See that you switched up speed pulls with cnv and sumo too. I like doing that once in awhile.

Speed pull with 265? What cha going pull in Oct? Wow!

Speed pull is fast and increasing, heavy is stagnant, but I am throwing in some new exercises to work specifically on hips and hammies. Would like to hit 4 plates

NUCadet97
08-09-2010, 06:19 AM
Sunday ME LOWER

Chain Squat
135x5
185x5
225x5
*added 40 lbs of chain*
255x3
275x3
315X1 leaned forward and got stuck in the hole..needed a little help out

Deadlift from 6" boxes
135x8
225x6
275x4
315x2
365x1
385x1

BB Shrugs
225x20
275x20
315x10

Pull throughs
90x10x3

Med. Ball btween knees-twst
8lbx25x2

NUCadet97
08-10-2010, 06:32 AM
Monday DE UPPER

Speed Bench
barx8x3
135x3x2 comp grip
135x3x2 wide grip
135x3x2 close grip

Decline Bench
barx8x3
155x8
185x5
215x3
225x2
230x6x2
215x8

JM's
85x10x2
95x10x2

Lat pulldown
150x10x2 wide neutral
150x10 close neutral
135x10 close neutral

Facepulls
90x10
105x10x2

Seated HS rows
90 x8 wide neutral
135x8 high pronated
135x8 lowpronated
135x8 close neutral

NUCadet97
08-12-2010, 07:45 AM
DE LOWER 8/11/2010

Speed box squats (12")
135x2x2
155x2x2
165x2x2
175x2x2
185x2x2

Speed pulls (minis)
155x1x2 (conv/sumo)
175x1x2 (conv/sumo)
195x1x2 (conv/sumo)
205x1x2 (conv/sumo)

Seated GMs
115x10x3

Band leg curls
blue bandx10 front, right, left x 3 sets

Flutter kicks
4 sets 25 4-count

Standing calf raise
120x15x3 really wide

NUCadet97
08-13-2010, 03:25 AM
ME UPPER 8/12/2010

Reverse band bench
barx8x3
135x5x2
*light band with mm draped through*
225x3
255x3
265x3
255x3

T-bar row
90x10x3 wide, normal, neutral
90x10x3
90x10x3

1-arm cable row
75x10
90x10
105x10

Elbows out press (incline)
35x8x3

Front plate raise
45x10x3
ss with
DB Lateral raise
17.5x15x3

Pullover
150x10x3

NUCadet97
08-16-2010, 05:56 AM
ME LOWER 8/15/2010

Squat
barx10x2
135x5
185x5
225x5
275x3
315x2
335x1

Plate loaded shrugs
90x20
115x15
125x15
140x10

Xtra wide sumo DL
135x8
185x8
225x8
255x4

TKE
25x3

Situps
BWx20
25#x20x2

NUCadet97
08-17-2010, 06:25 AM
DE UPPER 8/16/2010

Repetition bench
barx8x3
95x20x5

DB press
50x15x2
50x13

Hammer curls
40x10
45x10x2

Overhead extention ss/w pressdown (fat bar)
75x10x3

Lat pull down
135x10x3

DB skull crushers
20x15x3

Internal/external rotator cuff
15x20x2

NUCadet97
08-19-2010, 06:31 AM
DE LOWER 8/18/2010

Speed minis box squats (12")
95x2x2
115x2x2 pulled lateral quad on second set
135x1 gave 135 a go but quad is toast

Speed pulls (conv/sumo)
185x1x2
205x1x2
225x1x2 didn't push it higher do to strain on quad

Wind was out of the sails for hte rest of the workout and kinda just went through the motions
Pulldown abs
80x15x3

Multi-hip machine
85 by a bunch

BB hip thrusts
barx10
75x15x2
95x10
115x10
135x10

Calf press (narrow and wide stance)
75x12x2

Tibia flexion
20x20x2

lil' power
08-19-2010, 12:05 PM
rest and heal up girl

NUCadet97
08-19-2010, 02:09 PM
rest and heal up girl

thanks Vikki...going to try...but it is frustrating guess I'll just have to hammer bench :)

NUCadet97
08-20-2010, 07:56 AM
ME UPPER 8/19/2010

Bench (dbld minis)
barx8x3
135x5
185x5
*add dbld minis*
95x5
115x3
135x3
165x2
185x1
195x1

BB Rows
185x8x3

Rack lock outs (5 hole)
135x5
155x5
165x5
175x5
185x5

Upright row ss/push press
75x10x3

Rear delt fly
80x15x2
80x14
70x11
60x8

Wrist curls ss/extension (DBs)
Curls=20x20x3
Extension=12.5x20x3

NUCadet97
08-23-2010, 06:28 AM
8/22/2010
ME LOWER

Took it real easy so as not to aggravate quad...good news no twinges at 185 but did not push it, will save it for next weekend.
Squat
barx10x2
95x5
135x5
185x5

DB shrugs
110x20x3

Pulls below knee
225x5
275x5
315x5
365x5

Weighted crunches
85x20x2
35x20x2 obliques

Lunges
40x10x3
plus a length of the gym walk with just BW

Med. Ball btween knees-twst
8lbx30x2 (2 count)

NUCadet97
08-24-2010, 07:28 AM
DE UPPER 8/23/2010

Speed Bench (minis)
barx8x3
115x3x3 comp grip
115x3x3 wide grip
115x3x3 narrow grip

Decline Bench
155x8
185x5
200x5
220x3
230x2
235x4x2
220x8

Rear delt fly
80x15x2
60x15x2
30x15x3 inverted grip

Decline tricep extension (plate)
45x10x3

BB row off incline bench
115x10
165x10x2

Plate loaded tricep pushdown
60x10
80x10x2

Good session felt strong, threw in a couple of bonus exercises some chest flys and tricep dips. Not quite the night I wanted on decline but progress is progress.

NUCadet97
08-26-2010, 06:14 AM
DE LOWER 8/25/2010
Speed box squats (12")
135x2x2
155x2x2
175x2x2
185x2x2
195x2x2

Speed deficit pulls (pulled with 25# plates)
95x1x2
145x1x2
195x1x2
215x1x2

Leg press ss w/calf press
270x8
360x8
450x8
540x8
630x8 no calf press

Lying leg curls
65x15x3

BB glute bridges
135x10
185x10
225x10
315x10
365x25

Flutter kicks
50x3 (4-count)
30x3 (4-count)

NUCadet97
08-27-2010, 06:06 AM
Here's a video from last night's training using Mark Bell's slingshot. After working up to heavy singles raw, we tried out the slingshot for three sets of heavy singles. This video is of 275.
jdwQQmBd8I4

NUCadet97
08-27-2010, 06:19 AM
ME UPPER 8/26/2010
Bench (pause)
barx8x3
135x5x2
185x5
205x3
225x1
245x1 miss...video below it looks like I lost my leg drive....
*add the sling shot
250x1
265x1 (10% overload)
275x1 (15% overload)

DB Rows
80x8
90x8
100x8

Seated HS rows
90 x8 wide neutral
135x8 high pronated
135x8 lowpronated
135x8 close neutral

CG Bench
115x8x2
135x8x2
155x8

Front plate raise
45x10x3
ss with
DB Lateral raise
17.5x15x3

wrist curls ss/extension
20x20x3

5L94mjTgrCA

NUCadet97
08-30-2010, 06:04 AM
ME LOWER 8/29/10

Squat
barx10x2
135x5
185x5
*add light bands
205x2
225x2
255x2x3
275x2
315x1

GHR
BWx10x3

BB Shrugs
225x15x2
275x15x2
315x10

Rack picks
405x10 sec
455x10sec
475x10 sec

Lunges
50x10x3

Grappler abs
70x15
70x10x2

NUCadet97
08-31-2010, 06:02 AM
DE UPPPER 8/30/2010

Speed bench
barx8x3
95x5
115x3
135x3x3 close
135x3x3 comp
135x3x3 wide

DB incline press
50x15x2
50x12

Overhead extension ss/pressdown (fat bar)
90x10x3

Lat pulldown (fat bar)
120x10x3

Facepulls
105x10x3

Reverse curls
30x20x3

High HS rows
90x10
135x10x2

NUCadet97
09-02-2010, 08:45 AM
DE LOWER 9/1/2010

Extra wide sumo deadlifts
185x8x4

Speed box squats (12") (light band)
95x2x2
115x2x2
135x2x2
165x2x2

KB swings
30x15
35x15x2

GHR
BWx10x3

Pulldown abs ss/ back extensions
70x25x4 (pulldowns)
25x15x4 (back extensions)

Pulldown obliques
70x25

KB Obliques
40x15x2

NUCadet97
09-03-2010, 05:49 AM
ME UPPER 9/2/2010


Bench Press
barx8x3
135x5x2
185x5
205x3
215x2
225x2
205x3x3

T-bar row
90x10x3 wide, close, neutral
90x10x3 wide, close, neutral
90x10x3 wide, close, neutral

CG chest press
110x10
130x10x3

Plate loaded lateral raise
15x15x3

Reverse DB fly
20x10x3

KB alternating floor press
25x10
35x10x3

NUCadet97
09-09-2010, 06:07 AM
DE LOWER 9/8/2010

Box Squats
barx10
135x2x2
175x2x2
185x2x2
195x2x4

KB front squats
50x10
70x10x2

KB Swings
35x15x3

BB shrugs
225x15x3 normal
45x10 reverse
65x10 reverse

Decline situps
BWx25x4

Low back extensions
130x15
160x15
170x15

Floor wipers
135 bar 50 reps total (10/25/15)

NUCadet97
09-10-2010, 09:24 AM
ME UPPPER
20 days out from SPF worlds, began cycle of Prime and Super Cissus and upping the protein intake.

Bench
135x5x2
185x5
205x3
*add 1-board
225x3
245x2
260 miss WTF only 5 lbs more than previous PR seriously pissed
*add slingshot
260x1
285x1

1-arm cable row
150x10x3

Overhead extension ss/ pressdown (fat bar)
105x10x3

Plate loaded rear delt
15x15x3

DB lateral raise
17.5x15x3

DB wrist curls ss/extensions
curls=20x20x3
extensions=12.5x20x3

NUCadet97
09-13-2010, 06:53 AM
9/12/2010 ME LOWER

Squats
barx10x2
135x5
185x5
225x5
275x3
295x2
*add wraps
315x3
325x2 PR on reps

Deadlift
135x5
185x5
225x3
275x3
315x2
365x1

BB hip thrust
95x10
115x10
135x10

Plank
BWx45sec x 3

Hanging Ab knee raise
BWx15x3

NUCadet97
09-14-2010, 08:12 AM
9/13/2010 DE UPPER

Chaos Bench
barx8x3
10lb KB/sidex8
10lb + 20lb KB/sidex8x2
10lb + 25lb KB/sidex8x2
20lb + 25lb KB/sidex8x2

Plate loaded shoulder press
90x8
180x8x4

Overhead extension ss/pressdown (mini band)
50 reps each x 3 sets

Skull crushers
85x10x3

Face pulls
105x10x3

HS high row
90x8x4

NUCadet97
09-16-2010, 05:53 AM
DE LOWER

Pin press squats
135x2x2
155x2x2
185x2x4
225x2x2

Ukranian DL
75x10x2
85x10x2

CV Deadlift
195x10
225x10x2

Back Extensions
50lb KBx15x3

Standing calf raise
120x15x3

Flutter kicks
4 set of 25 (4-count)

NUCadet97
09-17-2010, 06:21 AM
ME UPPER

Bench Press
barx8x3
135x5x2
185x5
205x3
*add half of a foam roller
225x2
235x1
245x1
255x1 PR

Bench w/ slingshot
245x4
255x4
265x2

Cable row (CG neutral)
105x10x3

Cable upright row
75x8
90x8x2

Cable rear delt xover
15x15x4

Wrist curls ss extension
30x20x3

lil' power
09-18-2010, 09:04 AM
you got your openers down for Worlds? what size slingshot did you get?

NUCadet97
09-20-2010, 06:23 AM
Yeah I think so I will be doing openers this week...
I have used a couple of different slingshots...the one Mark gave us at Nationals was a large..which is a hair bit big, so a training partner ordered a medium I couldn't get anything to touch way to small when he called Andee back she said the production run was running smaller than the prototypes.

NUCadet97
09-20-2010, 06:29 AM
Sunday ME LOWER

Squat
barx10x2
135x5
185x5
225x5
275x2
315x2
335x1 sat way to long in the hole on the second one although the form was much better then the first.
345x miss... form felt great just stalled and let spotter take it instead of grinding it.

Plate loaded shrugs
90x20
115x15x2
135x15

KB walking lunges
20 lbs each hand x 1 trip
25 lbs each hand x 2 trip

KB one-arm swings
35x15x4

Incline leg lift
BWx15
BWx10x3

KB Halo
25x10x3

NUCadet97
09-21-2010, 08:14 AM
DE UPPER

Bench
barx8x3
135x8x4

Decline bench
155x8
185x5
205x5
225x3
235x6x2
205x8

Hammer curls
35x10x3

KB pushups
BWx8x3

CSR
70x10x3

Plate loaded shoulder press
90x8x4

NUCadet97
09-24-2010, 06:18 AM
Bench openers

Bench
barx8x3
135x5x2
185x5
205x3
215x1-opener
240x1-second attempt
215x1

Feeling pretty good about the bench

Bench w/ slingshot
245x4x3

Rotator cuff
15x15x3

Rear delt xover
15x15x3

wrist curls/extension
20x20x3

NUCadet97
09-30-2010, 09:45 AM
Last day before weigh in, body weights going to be a little clsoer than I would like (too much leniency this cycle), but it is what it is. Looking forward to setting some new PRs especially in bench and squat.

lil' power
09-30-2010, 10:24 AM
Go get 'em Angie! hope Stella makes weight...lol

Big weight jump in your bench opener to 2nd attempt, btw, what is your bench goal for this meet?

ELmx479
09-30-2010, 11:22 AM
Good luck! Your squat and bench is looking really strong so I'm sure you will do great.

NUCadet97
09-30-2010, 01:48 PM
Go get 'em Angie! hope Stella makes weight...lol

Big weight jump in your bench opener to 2nd attempt, btw, what is your bench goal for this meet?

Thanks Vikki...I hope she makes weight too :) although coming in second to her would be acceptable. I am really aiming to try to get elite at 198, it will be close but doable.

I have been training with that weight jump so not worried 215 is a cake walk...almost was going to open with 225 but I want to make sure its good. I will be satisfied with 240 but think I can get 250 or 255 depending on my elbow.

NUCadet97
09-30-2010, 01:49 PM
Good luck! Your squat and bench is looking really strong so I'm sure you will do great.

Thanks! :indian:

NUCadet97
10-03-2010, 08:38 AM
Had a real good meet yesterday...3 PR day and another elite total. 340 squat, 240 bench, 390 deadlift. Most happy about the deadlift PR, since that lift has been the bane of my existance lately.

ELmx479
10-03-2010, 11:22 AM
Had a real good meet yesterday...3 PR day and another elite total. 340 squat, 240 bench, 390 deadlift. Most happy about the deadlift PR, since that lift has been the bane of my existance lately.

That's awesome hitting 3 PR's in one day. Congrats!!

lil' power
10-03-2010, 05:19 PM
Awesome, you're pretty strong...for a girl.

Not bad hitting elite totals in 2 weightclasses. Congrats Angie!

NUCadet97
10-04-2010, 07:09 AM
That's awesome hitting 3 PR's in one day. Congrats!!

Thanks!

NUCadet97
10-04-2010, 07:16 AM
Awesome, you're pretty strong...for a girl.

Not bad hitting elite totals in 2 weightclasses. Congrats Angie!

Thanks Vikki, now its time to relax for a bit and get set to SFW at the Ironman! You would've laughed at my 3rd squat...I got up to the mono, inhaled my ammonia got all set up took in my air and then went **** no belt and run hopped to the back to get it and then nailed the lift.

This was a real good meet for the ladies, Stella PR'd and Stephnie Rodgers did awesome. Missed your yelling :)

Off Road
10-04-2010, 07:26 AM
Congratulations on such a great meet. The hard training payed off.

NUCadet97
10-04-2010, 09:21 AM
Congratulations on such a great meet. The hard training payed off.

Thank you!

NUCadet97
10-05-2010, 06:29 AM
Monday 10/4

No particular schedule just some high rep stuff to get the blood flowing

Plate loaded chest press (neutral & normal grip)
70x10x2
90x10x2
140x10x2
160x5x2

Plate loaded incline chest press (neutral & normal grip)
70x10x2
90x10x2
140x5x2
160x5x2

Rear delt
80x10x3

Seated miltary press
barx8
65x12
75x10
85x10
95x8

NUCadet97
10-08-2010, 06:31 AM
Thursday 10/7/2010

next few weeks will be volume whore hell, before I settle into a new strength cycle. Time to do a preemptive strike on the holiday munchies and raise my GPP.

Bench Press
barx8x3
135x10
155x10
165x10x3

HS Incline bench (neutral/normal grips)
70x10x2
90x10x2
140x10x2
160x8x2

Decline DB Press
tried with KB first but it was too awkward and not heavy enough
35x15
switch to DB
50x12x3

Skull crushers
85x12x3

Grappler row
50x10
75x10x2
100x10

Pec Fly (cable)
40x12x3

NUCadet97
10-11-2010, 05:57 AM
Sunday 10/10/10

Squats
barx10
135x8
185x8
225x8
245x8
255x8

Leg Press
270x10
360x10
450x10
540x10x2

Leg Extension
130x10x3
110x10x2

Calf raises
70x10x3

Leg Curl
65x10
80x10x4

NUCadet97
10-12-2010, 06:14 AM
Monday 10/11/10

Lateral raise
20x15x4

Incline bench
95x8
115x5
135x5
155x3
165x5
165x4
135x8

Rear delt
80x10x5

BB Curl
20x15
30x12
40x10
50x8
60x6

Seated military press
65x12
75x10
85x10
95x8

BB Row
115x15x4

NUCadet97
10-14-2010, 06:35 AM
Wednesday 10/13/10

Deficit Deadlift
185x10
225x10
245x10
265x10

Lat pulldown
120x10x4

KB Shrugs
45x15x3

Broom Twist
3 sets 3 min each

DB Farmers walk
65 x failure x 3

Decline Crunches
BWx30x2
BWx40

NUCadet97
10-15-2010, 05:44 AM
Thursday 10/14/10

Bench Press
barx8x3
135x10
155x10
170x10x3

Incline DB Press
50x12x4

Tricep overhead ext ss/press downs(rope)
65x12
90x12x2

Decline chest press
40x10x2
50x10x2
55x8
45x8

Rotator cuff -external
10x15x2
Rotator cuff -internal
30x15x2

Seated Dip
80x8
95x8x3

NUCadet97
10-19-2010, 06:10 AM
Monday 10/18/2010

Standing KB press
35x10x3
30x10
30x8

Decline Bench
155x8
185x5
205x5
225x3
240x6x2
215x8

Low cable xover
30x10x5

Lateral raise/Front raise
20x8x3

Lat pulldown
120x10x3
105x10x2

1-arm pulldown
30x10x3
45x10x2

Decline is moving along nicely, and I am starting to get adjusted to the increase in volume. I was gassed by the time I got to doing the shoulder work.

NUCadet97
10-21-2010, 06:22 AM
Wednesday 10/20/2010

Have been switching things up by increasing the volume but hadn't really done a high intensity workout in ages. So enter the kettlebell circuit from hell. Kettlebells done circuit fashion with a 30-60 sec rest between circuits, entire workout was complete in 40 min. any longer and I am pretty sure I would have died.

KB deadlift
70x10x5

KB front squat
70x10x5

KB swing
35x10x5

KB single arm row-first two sets done as a renegade row last three just a regular row
20x10x2
35x10x3

KB lunge
70x10x5

Incline leg lift
BWx12x4

Hit the sauna for some foam rolling

NUCadet97
10-22-2010, 07:54 AM
Thursday 10/21/2010

Bench Press
barx8x3
135x10
155x10
180x10x3

Grappler row
50x10
75x10x2
100x10x2

Incline DB Press
50x12x4

EZ bar CG press
95x12
165x4
165x4 w/ slingshot
115x12x2

Pec Fly
80x15x2
60x15x2

Seated Dip
95x10x4

NUCadet97
10-25-2010, 06:18 AM
Sunday 10/24/2010

Squat
barx10
135x8
185x8
225x8
245x8
265x8

Sled drag +/- 100 ft with 95 lbs
4 trips forward
4 trips forward low
8 trips backward

STDL
185x10x5

Seated calf raise
70x15x4

Leg extension
125x10x5

NUCadet97
10-26-2010, 06:15 AM
Monday 10/25/2010

Lateral raise
20x15x4

Incline bench
95x8
115x5
135x5
145x3
155x6x2
135x8

Rear delt
80x12x2
70x12x2

Hammer curls
35x10x3

Seated miltary press
65x12
75x10
85x10
105x8

Upright row
65x10x5

NUCadet97
10-28-2010, 05:41 AM
Wednesday 10/27/2010

Good morning
135x10x5

MM rack pull
185x8
225x8
255x8
275x8

Lat pulldown
120x10x5

BB Row
115x15x4

Toe touch abs
10lb KB x100 reps

Leg Press
270x10 ss/ calf press
360x10 ss/ calf press
450x10 ss/ calf press
540x10x2

NUCadet97
10-29-2010, 05:42 AM
Thursday 10/28/2010

Bench Press
barx8x3
135x10
155x10
190x10x3 PR

Incline DB Press
50x12x4

Tricep overhead ext circuit style
8x20x3
10x15x3
15x10x3
20x5x3

Decline chest press
30x10x2
40x10x2
45x10
50x8

Rotator cuff
-external
30x15x2
-internal
20x15x2

Dip
80x8x4

NUCadet97
11-01-2010, 01:44 PM
Sunday 10/31/10
Working off of 3 hours of sleep and a wicked hangover.

Squat
135x5
185x5
205x5
225x5
245x5

Leg Press ss/ calf press
270x10
360x10
450x10x3

Leg Extensions
125x12x3

Seated Leg Curls
120x10x2

KB Swings: 3 sets of 1 minute*25 lb

Low back machine
130x12
150x12
170x12

KB Obliques
45x20x3

NUCadet97
11-02-2010, 06:14 AM
Monday 11/1/2010

Chaos Bench
barx8x3
10# KBx12
20# KBx12
10#+20# KBx12
20#+20# KBx12

1-Arm DB rows
80x10
90x10x2

DB Shrugs
90x12x3

Lateral raises
20x12x2

Military press
barx10
65x10
85x10
95x10

Tricep pushdown ss/overhead extension (rope)
90x12x3

Lat pulldowns (wide neutral grip)
120x10x4

NUCadet97
11-03-2010, 06:13 AM
Tuesday 11/2/2010

Heavy Carries
Overhead plate carry - 400ft 4 sets with 45 lbs
Farmers walk - 400 ft 4 sets with (2) 50lb KB

Run 2 mi - 24:58

NUCadet97
11-04-2010, 06:16 AM
Wednesday 11/3/2010*

Hip adductor/abductor:
adductor: 50x12x2
abbductor: 80x12x2

Good Morning:
barx10
135x10
185x10x2

Standing Leg Curls on the cable machine
30x10x2

BB Glute Bridge
135x10
225x10
275x10x3

Hack Squats ss/ Calf Raises: weight on one side
90x10
160x10
180x10

Ab Crunch Machine: 2 sets of 1 minute
65#x50
65#x55

Bar Twists:
3 sets 5 min each

NUCadet97
11-05-2010, 06:38 AM
Thursday 11/4/2010

Seated Cable Rows-Double stirrup bar
135x10x3

Upright Cable Rows
60x10x3

Bench Press
barx8x3
135x5
185x5
205x3
215x2
225x2x2

Hammer Curls
30x12
35x10x2

Incline Dumbbell Press
55x12x2

Cable Crossovers
30x12x3

Tricep pushdowns ss/overhead extension - ez curl short bar
105x12x3

NUCadet97
11-08-2010, 05:52 AM
Sunday 11/7/2010

Squat
barx10
135x8
185x5
205x5
225x5
275x5
295x5 PR

Donkey press
180x12x3

Leg Extensions
125x12x3

Romanian DL
135x10
185x10
225x10x2

Lying leg curls
75x10x3

Seated knee up
BWx20x3

KB Obligues
45x20x3

NUCadet97
11-09-2010, 05:45 AM
Monday 11/8/2010

Bench
barx8x3
135x10
165x10
195x10x3 PR

Military Press
barx10
65x10
85x10
95x10x2

1-arm tricep pulldown ss/ kickback (cable)
30x12x2

Tricep DB extensions
65x12x2

Lateral raises
20x12x2

Lat pulldowns (wide)
120x10
135x10x2

DB rows ss/ shrugs
100x12x3

Preacher curls
45x12
55x12

NUCadet97
11-10-2010, 05:27 AM
Tuesday 11/2/2010

Heavy Carries
Suitcase walk (KB) - 400ft x30,400ft x35, 400ft x40
Waiters walk (KB) - 400ft x30,400ft x35, 400ft x40
Bear hug carry- 3 sets 400 ft with plate

Run 2 mi - 22:10

NUCadet97
11-11-2010, 05:15 AM
Wednesday 11/10/2010

Leg Press
180x10
270x10
360x10
450x12
540x10

KB Swings
35# 3 sets of 1 minute

Seated Leg Curls
90x10x2

Back hyperextensions
25x12x3

Hack Squats ss/ Calf Raises: weight on one side
90x10
180x10
230x10

Ab Crunch Machine
10x12
20x12x2

Bar Twists:
3 sets 5 min each

NUCadet97
11-12-2010, 07:23 AM
Thursday 11/11/2010

Seated Cable Rows 28" Lat bar
150x12x2

Upright Cable Rows
45x12x2
75x10x2

Decline DB press
60x12x4

Hammer Curls
32.5x12
35x12x2

DB military press
35x10
40x10x2

Cable Crossovers
30x12x3

Tricep pushdowns ss/overhead extension revolving v-bar
120x12x3

Assisted dips
-90x12
-70x12

NUCadet97
11-15-2010, 06:38 AM
Sunday 11/14/2010

Squat
barx10
135x10
185x10
205x10
225x10x2

Leg Press ss/ calf press
270x10
360x10
450x10
540x10x2 (no calf presses)

Leg Extensions
125x12x3

Band Leg Curls
Blue x15x3

KB Swings
3 sets of 1 minute*35 lb

Low back machine
150x12
170x12x2

KB Obliques
45x20x3

30 min elliptical

NUCadet97
11-16-2010, 06:08 AM
Monday 11/15/2010

DB bench press
55x12x2
60x12
65x12

Military press
barx10
65x10
85x10
95x10

1-arm DB rows
80x10
90x10
95x10

DB shrugs
100x12x3

Lateral raises
20x12x2

Skull crushers
95x10x2

Lat pulldowns
120x10x2
135x10x2

Rope pressdowns ss/ overhead extensions
90x12x3

NUCadet97
11-18-2010, 05:40 AM
Wednesday 11/17/2010

Hack Squats ss/ calf raise[/U
]90x10
180x10
230x10

[U]Good Morning
135x10
185x10x2

Hip adductor/abductor
50/80x12
60/100x12

Standing leg curls
30x10x2

BB glute bridge
135x10
225x10
275x10x3

Ab crunch machine: 2 sets for 1 minute
65#x58
65#x60

Side plank
2 sets +/-1 min

NUCadet97
11-19-2010, 05:49 AM
Thursday 11/4/2010

Seated Cable Rows-close grip
105x10
135x10x2

Upright Cable Rows
65x10
75x10
90x10

Bench Press
barx8x3
135x5
185x5
205x3
225x2
235x2 PR
240x1

Hammer Curls
30x12
35x10x2

Incline Dumbbell Press
60x12x2

Cable Crossovers
30x12x3

Tricep pushdowns ss/overhead extension - ez curl short bar
105x12x3

NUCadet97
11-22-2010, 06:02 AM
Sunday 11/21/2010 *Deload week

Leg press ss/lunge
90xalot
180x10
270x10
360x10 - 15 lb KB lunge 15 steps each leg
450x10x3 - 15 lb KB lunge 15 steps each leg

Lying leg curls
50x15x2
50x14
65x12
80x10
95x8

Leg extensions
95x20x2
95x14
110x12
125x10
140x8

Seated knee up
BWx25x3

KB obliques
45x20x3

15 min elliptical - good session those supersets were tough but workout was done in an hour

NUCadet97
11-23-2010, 08:23 AM
Monday 11/22/2010 *Deload week

Upper Body DB Circuit

Arnold Press-8x20x3
Arnold Press-10x15x3
Arnold Press-15x10x3
Arnold Press-20x5x3
Farmers walk - 50 lb KBx100 ftx3

REST

Chest fly-8x20x2
Delt fly-8x20x1
Chest fly-10x15x1
Delt fly-10x15x2
Chest fly-15x10x2
Delt fly-15x10x1
Chest fly-20x5x2
Delt fly-20x5x1
Farmers walk - 50 lb KBx100 ftx3

REST

Tricep Extension-8x20x3
Tricep Extension-10x15x3
Tricep Extension-15x10x3
Tricep Extension-20x5x3
Farmers walk - 50 lb KBx100 ftx3

NUCadet97
11-29-2010, 05:43 AM
Playing a little catchup with the log.

Wednesday 11/24/2010

KB deadlift
70x10x3

KB front squat
70x10x3

KB swing
35x10x3

KB renegade row
20x10x3

KB lunge
70x10x3

Incline leg lift
BWx12x3

NUCadet97
11-29-2010, 05:46 AM
Sunday 11/28/2010 ME Squat

Squat
barx10
135x5
185x5
225x5
275x3
315x3
345x1 PR

Leg Extensions
125x12x4

Lying leg curls
80x12x4

Hip adductor/abbductor
60/90x15x3

Seated knee-up
BWx25x2

Obliques
25#KBx15x3

NUCadet97
11-30-2010, 06:28 AM
Monday 11/29/2010 RE Bench

Bench
barx8x3
135ื10
165ื10
200ื10
200ื7
200ื9

Military press
barx10
65ื10
85ื10
95x10x2

1-arm tricep pulldown ss/kickbacks
30x12x2

Tricep DB extensions
65x12x2

Lateral raises
20x12x2

Lat pulldowns
120ื10
135x10x2

DB Rows ss/shrugs
100x12x3

NUCadet97
12-01-2010, 05:47 AM
Tuesday 11/30/2010 Cardio/Auxillary work

Overhead plate carry
45x200ftx4

Farmers walk
50lbKB’sx200ftx4

30 min arc trainer

NUCadet97
12-02-2010, 06:09 AM
Wednesday 12/1/2010 Deadlifts

Deadlifts
185ื10
225ื10
275ื10
295ื10 video of 295 below

Hack squats ss/ calf raises
90ื10
180ื10
230ื10

Back hyper extensions
30x12x3

Ab crunch machine
125x12x3

Seated leg curls
100x10x2

Decline russian twist
8lb med ballx12x3

Leg Press
270ื10
360ื10
450ื10
540ื10

7aKXHPrSBcg

Kiff
12-02-2010, 08:09 AM
Nice work on the deads but i cant see the video, says it is a private one mate?

NUCadet97
12-02-2010, 10:06 AM
Nice work on the deads but i cant see the video, says it is a private one mate?

Thanks man, I changed it to public so now it should view

Kiff
12-02-2010, 10:12 AM
Thanks man, I changed it to public so now it should view

Looks good mate well done :)

NUCadet97
12-03-2010, 06:46 AM
Thanks!!

NUCadet97
12-03-2010, 06:47 AM
Thursday 12/2/2010 Bench

Seated cable rows wide bar
150x12x2

Upright cable rows
45x12x2
60x12x2

Decline DB press
60x12x2
65x12x2

Hammer curls
30x12
35x12x2

DB military press
35x10
40x10x2

Cable crossovers
30x12x3

Pushdowns ss/overhead extensions
120x12x3

Tricep dip
80x15x2

NUCadet97
12-06-2010, 05:39 AM
Sunday 12/5/2010 ME Squat

Squat
barx10
135x10
155x10
185x10
215x10
275x10 PR

Leg Press ss/ calf press
270x10
360x10
450x10
540x10

Leg extension
125x10x2
140x12

Leg curls
80x12x2
95x12

STLDL
135x12
205x12

Low back extension
170x12x3

Pulldown obliques
50x25
60x25
70x25

NUCadet97
12-07-2010, 05:50 AM
Monday 12/6/2010 DE Bench

DB bench press
55x12x2
60x12
65x12

DB Rows
80x12
90x12
95x12

BB shrugs
225x12x2
275x12x2

Lateral raises
22.5x12x2

Rope pushdown ss/overhead extension
90x12x3

Skull crushers
85x10x2

Lat pulldowns wide neutral
120x10x2
135x10x2

Plate loaded shoulder press
90x10x2 neutral&pronated grips
70x10x2 neutral&pronated grips
180x10x2 neutral&pronated grips

NUCadet97
12-09-2010, 05:52 AM
Wednesday 12/8/2010 DE Squat

Hip adductor/abbductor
70/80x12x3

Hack squats ss/ calf raises weight on one side
90x10
180x10
205x10

Good morning
135x10
185x10x2

Standing leg curls
20x10
25x10

BB glute bridge
135x10
225x10
275x10x3

Ab crunch 2 sets...1 min each
65#x55
65#x60

Skiers
2 sets 1 min

lil' power
12-09-2010, 04:46 PM
hey how's the new program going? Finally got to see the video, really good Ang. boy do I miss the Rush! Forgot how bright it is in there.

NUCadet97
12-10-2010, 05:49 AM
Thursday 12/9/2010 Bench

Bench
barx8x3
135x5
185x5
205x3
225x2
235x2
245x2 PR

Seated cable rows close grip
135x10
150x10
165x10

Upright cable rows
85x10
90x10x2

Incline DB press
60x12
65x12

Hammer curls
30x12
35x10x2

Cable crossovers
30x12x3

Pushdowns ss/overhead extensions
105x12x3

NUCadet97
12-10-2010, 05:56 AM
hey how's the new program going? Finally got to see the video, really good Ang. boy do I miss the Rush! Forgot how bright it is in there.

Thanks vik. I haven't started the new program yet, probably get into it Jan 2, with the holidays and all it is going to be kind of hectic. I am heading back to Maine Dec 22 for a week.

Now I know you are being facetious about the Rush and yes it is bright especially when benching in the rack...there is a light right in my line of sight :)

Looks like single ply is going to be good for you...looking for big numbers in March.

NUCadet97
12-13-2010, 09:36 AM
Sunday 12/12/2010 ME Squat

Squat
barx10
135x5
185x5
215x5
245x5
275x5
315x5PR

Leg Extensions
125x12
140x12x2

Lying leg curls
95x12x3

KB swings
35#x1 minx3


Donkey press
180x12x3

Seated knee-up
BWx20x5

Obliques
45#KBx20x3

NUCadet97
12-14-2010, 06:26 AM
Monday 12/13/2010 RE Bench

Bench
barx8x3
135ื10
165ื10
200x10
200x7 what is up with the second set this is the second training session in a row exactly the same 2nd set..
200x10 one rep better than two weeks ago, but really need to get that second set dialed in.

Military press
barx10
65x10
85x10
95x10x2

1-arm tricep pulldown ss/kickbacks
30x12x2

Tricep DB extensions
65x12x2

Lateral raises
20x12x2

Lat pulldowns
90x20x2

DB Rows ss/shrugs
100x12x3

21's
45x21x2

NUCadet97
12-15-2010, 06:45 AM
Did about an hour of cardio…the 1/2 hour on the arc trainer was planned, but then got into a long discussion with the manager of my office group about some crap that has hit the fan and figured instead of standing on the floor I might as well get on the elliptical next to him. Didn’t feel any better about the work situation but at least I got an extra bit of cardio in.

NUCadet97
12-16-2010, 09:19 AM
Wednesday 12/15/2010 Deadlifts

Deadlifts
185x10
225x10
275x5
315x5
335x5

Hack squats ss/ calf raises(plates on one side)
90x10
180x10
205x10

Back hyper extensions
30x12x3

Ab crunch machine(obliques)
80x12x3

Seated leg curls
120x10x2

Dead bugs
3sets of 25

Leg Press
270x10
360x10
450x10
540x10

NUCadet97
12-17-2010, 05:45 AM
Thursday 12/2/2010 Bench

Seated cable rows wide bar
150x12x3

Upright cable rows
60x12x4

Decline DB press
60x12
65x12x3

Hammer curls
30x12
35x12x2

DB military press
35x10
42.5x10x2

Cable crossovers
30x12x3

Pushdowns ss/overhead extensions
120x12x3

Tricep dip
80x15x2

Lones Green
12-17-2010, 08:38 AM
Benching Saturday at 12 at the west rush, Vikki will be there

NUCadet97
12-20-2010, 06:03 AM
Benching Saturday at 12 at the west rush, Vikki will be there

damn I didn't check this forum until today...hope you all had a great one thanks for the invite....when she gets back up here permanantly we'll have to get back together.

NUCadet97
12-20-2010, 06:10 AM
Sunday 12/19/2010 ME Squat
Squat
barx10
135x10
185x5
225x5
275x5
295x3x2
315x3
didn't use wraps today so I didn't push it. I banged my knee and cut it on Saturday so it was still swollen and I didn't want to reaopen the cut.

Rack pulls@ knee
135x5
225x5
315x5
365x3
385x1
405x1
415x1 PR

Leg Press ss/ calf press
360x10
450x10
540x10
590x10x2

Leg extension
140x12x3

Seated Leg curls
120x12x2

KB obliques
45x20x3

Miscellaneous band work for abs
3 sets 10 seconds

NUCadet97
12-21-2010, 05:35 AM
Monday 12/20/2010 Bench

Floor Press
barx8x3
95ื8
135ื5
185x5
205x3x3

Incline DB press
50x12
60x12
65x10x2

CSR
70x10x3(wide,normal&neutral grips)
70x10x3

Face pulls
105x10x3 (high)
105x10x3 (eye level)

Tricep pushdowns
120x20x3

DB military press
45x10x3

NUCadet97
01-03-2011, 06:15 AM
Back at it after vacation decided not to train and just relax for 9 days. Did some light upper body work on Friday then started the new training cycle for hte SPF Ironman in March

Sunday 1/2/2011 ME LOWER

Deadlift from 2" platform
barx10
95x8
135x5
185x5
225x3
275x3
315x1
345x1
365x1
will upload video later..after I remember where I put the camera :)

Shrugs
205x10x3

Neck work
3 sets to failure

Leg curls
95x15x3

Pull throughs
90x10
105x10x2

Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

NUCadet97
01-04-2011, 06:03 AM
Monday 1/3/2011 DE UPPER

Speed bench
barx8x3
75x8
95x5
115x5
135x3x10

Incline DB press
65x8x3
55x19

Lat pulldowns
120x12x3

Band pullaparts
Minix12x3

Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

NUCadet97
01-06-2011, 06:14 AM
Wednesday 1/5/2011 DE LOWER

Speed box squat w/ light bands
barx10
95x8
135x5
185x5
205x3x8

Deadlift 3" below knee w/ dbl m-minis
135x5
185x5
205x5
225x5
275x5

Lat pulldowns
120x12x4

Leg Curls
95x10
110x10x3

Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

Neck work
3 sets to failure

ELmx479
01-06-2011, 07:00 PM
Looking strong, that Dead Lift is impressive.

NUCadet97
01-07-2011, 06:07 AM
Thursday 1/6/2011 ME UPPER

Floor Press
barx10x3
95x8
115x5
135x5
165x3
185x3
195x3
205x3
215x3

Tricep pushdowns
120x20x4

BB rows
135x8x3

Bicep curls ez bar
45x8
55x8x2

DB lateral raises
22.5x12x4

Ab Circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

NUCadet97
01-07-2011, 06:07 AM
Looking strong, that Dead Lift is impressive.

Thanks I appreciate it! Stay tuned it will be getting bigger :)

Kiff
01-07-2011, 06:11 AM
Good work all round, particularly like the pulling mate :)

NUCadet97
01-14-2011, 05:58 AM
Good work all round, particularly like the pulling mate :)

Thanks for checking in :)

NUCadet97
01-14-2011, 05:59 AM
Playing a little catch up.

Wednesday 1/12/2011 DE LOWER

Speed box squat w/ average bands
barx10
95x8
135x5
155x5
175x3x6

Deadlift 3" below knee w/ dbl m-minis
185x5
205x5
225x5
275x5
295x5

Lat pulldowns
120x12x4

Leg Curls
110x10x4

Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

Neck work
3 sets to failure

Thursday 1/13/2011 ME UPPER

Band bench doubled minis
barx8x3
95x8
135x5
**add bands**
95x5
115x3
135x3
155x3
165x2
175x2
185x2

Tricep pushdowns v-bar
120x20x4

BB rows
185x8x3

Hammer curls
30x15x4

DB lateral raises
22.5x12x4

Ab Circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

NUCadet97
01-21-2011, 06:19 AM
Thursday 1/20/2011 ME UPPER

3-Board bench
barx8x3
135x5
165x5
**add 3 board**
185x5
225x3
245x3
265x3
275x3
295x1 PR :indian:
got a little too greedy here and only got 1rep the second one just wouldn't separate from the boards..It probably should have only been a 10lb jump

Tricep pushdowns fat bar
135x8
150x8
165x8

BB rows
185x8x3

DB bicep curls
22.5x12x3

DB lateral raises
20x20x2

Ab Circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

NUCadet97
01-27-2011, 06:36 AM
Wednesday 1/26/2011 DE LOWER

Speed box (12″) squat w/ light bands
barx10
95ื8
**add bands
95ื5
135ื5
185ื3
205x2x10
—————————
Deadlift of a 2″ platform
135ื5
185ื5
205ื1
235x1x6
255ื1 should’ve probably done more work at this weight or above all were super fast.
—————————
DB rows
95x10x3
—————————
Leg Curls
light band x10x3 center
light band x10x3 left
light band x10x3 right
—————————
Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3
—————————
Neck work
3 sets to failure

NUCadet97
01-31-2011, 06:55 AM
Sunday 1/30/2011 ME LOWER

Deadlift from 2" platform
95x8
135x5
185x5
225x3
275x3
315x1
365x1
375x1
385x1 PR
---------------------
Shrugs using the chest press machine
weight on one side
did 5 together, then 5 on each side
125x15
145x15
205x15
230x15
---------------------
Neck work
4 sets to failure (10 lbs)
---------------------
Leg curls used TRX
25x3
---------------------
Pull throughs
135x10x3
if one more person makes a comment about these I think I wil tie them up with the rope extension :) yes I KNOW what it looks like
---------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

Donnajo
01-31-2011, 08:19 AM
are you not getting bored of that ab circuit? LOL

NUCadet97
01-31-2011, 10:28 AM
are you not getting bored of that ab circuit? LOL

For real, but my abs do feel stronger and it doesn't kill me like it used to I think I'm ready for 4 rounds :)

Donnajo
01-31-2011, 10:51 AM
For real, but my abs do feel stronger and it doesn't kill me like it used to I think I'm ready for 4 rounds :)


Or add weight!

lil' power
01-31-2011, 05:05 PM
weighted ab exercises are best for a big squat !!! I'm learning... :evillaugh:

NUCadet97
02-01-2011, 06:43 AM
Monday 1/31/2011 DE UPPER

Speed bench (monster minis)
barx8x3
95x8
**add bands**
95x5
115x3
135x3x9
-------------------------
Overhead BB press
barx10
75x10
95x10x2
-------------------------
Lat pulldowns
125x12x3
-------------------------
Band pullaparts
monster minix12x3
-------------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3
-------------------------
Did a little GPP work with the battle ropes-3 rounds of the following
-alternating slams (15)
-alternating waves (15)
-criss cross (15)
-side slams (15)
-------------------------
20 min sauna

NUCadet97
02-01-2011, 06:45 AM
weighted ab exercises are best for a big squat !!! I'm learning... :evillaugh:

yeah I will probably add in some weight to the crunches this week. I have been working on getting the iso contraction and not just "banging them out" who knew ten crunches could hurt so bad.

NUCadet97
02-03-2011, 06:18 AM
Wednesday 2/2/2011 ME SQUAT

Squat
barx10x2
115x5
135x5
185x3
225x2
275x2
315x1
335x1
350xmiss stalled in the hole took a little spotter tap and then it came up.
---------------------------
BB Row in the smith machine
115x15x3
---------------------------
Leg curls used TRX
4 sets to failure
---------------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BW+10lbsx15x3
Crunch and hold BW+10lbsx10x3
---------------------------
Neck work
3 sets to failure

NUCadet97
02-04-2011, 06:41 AM
Thursday 2/3/2011 ME UPPER

2-Board bench
barx8x3
135x5
165x5
**add 2 board**
185x5
225x3
245x2
255x1
265x1
270x1 5 lb PR
275x1 10 lb PR had a little left in the tank but called it good.
------------------------
3-Board Burnouts
245x12
185x25
------------------------
Hammer curls
32.5x12x3
------------------------
DB lateral raises
20x20x2
------------------------
Ab Circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3

Donnajo
02-04-2011, 09:16 AM
Nice job on PR's and see you left some in the tank. I am glad I did too.

NUCadet97
02-07-2011, 06:33 AM
Sunday 2/6/2011 ME DEADLIFT
still feeling kinda sick was wiped out for the last two days.
Deadlift from 4" platform w/minis
95x8
135x5
185x5
225x3
275x2
295x1
295x1
---------------------
Deadlift from 2" platform
315x1
335x1
---------------------
Neck work
4 sets to failure (10 lbs)
---------------------
Leg curls
110x12x3
---------------------
Lat pulldowns
90x20x3
---------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BW+10lbsx15x3
Crunch and hold BW+10lbsx10x3

NUCadet97
02-08-2011, 06:21 AM
Monday 2/7/2011 DE UPPER

Speed bench (40lb chains)
barx8x3
95x8
**add chains**
95x5
115x3
135x3x6
-------------------------
Overhead DB press
45x10x2
47.5x10
-------------------------
Lat pulldowns (neutral)
135x12x3
-------------------------
Close grip bench
115x5
135x5
155x5x3
-------------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3
-------------------------
Did a little GPP work with the battle ropes-3 rounds of the following
-alternating slams (15)
-alternating waves (15)
-criss cross (15)
-side slams (15)

NUCadet97
02-10-2011, 06:18 AM
Wednesday 2/9/2011 DE SQUAT

Squat w/ 40 lb chain
barx10x2
95x5
115x5
*add chain*
135x5
185x3
205x2x6
---------------------------
Pull ups
half BW 2 sets to failure
---------------------------
Leg curls used TRX
4 sets to failure
---------------------------
Lat pulldowns
135x10x3
---------------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3
---------------------------
Neck work
3 sets to failure

NUCadet97
02-11-2011, 06:52 AM
Thursday 2/10/2011 ME UPPER

Reverse band bench (light band)
barx8x3
135x5
**add reverse bands**
185x5
225x3
255x3
265x2
275x2
285x2
295x2
305x1 first time with over 300# in my hands although it wasn't supposed to be for a ORM I just had to get over the 300 hump :)
training partner also noticed that on some of the second reps my butt comes just slightly off the bench good thing we only go for singles in a meet ;)
------------------------
Band pushdowns
m-minix100
------------------------
DB curls
22.5x12x3
------------------------
DB lateral raises
20x20x2
------------------------
Ab Circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3

lil' power
02-11-2011, 07:11 AM
Awesome benching Angie! Can't wait to see you smash 1000# Raw !

NUCadet97
02-14-2011, 06:28 AM
Awesome benching Angie! Can't wait to see you smash 1000# Raw !

Thanks Vikki! Really looks like it should all come together. Can;t wait to see you and Mitch.

NUCadet97
02-14-2011, 06:28 AM
Sunday 2/13/2011 ME DEADLIFT

Sumo Deadlift
135x5
185x5
205x5
225x3
275x3
295x2
315x2
345x2
since I rarely sumo deadlift I took a video of my 275 attempts just to look at form, it looks like i break my hips early.

8FMUJeKPS2I---------------------
Shrugs
235x10x3
---------------------
Lat pulldowns
105x15x4
---------------------
Walking lunges
35lb KBsx15x3
OMG these were brutal!
---------------------
Pullthroughs
bluebandx12x3
---------------------
Ab circuit
Roman chair BWx15x3
Ball crunch BW+10lbsx15x3
Crunch and hold BW+10lbsx10x3

NUCadet97
02-15-2011, 07:16 AM
Monday 2/14/2011 DE UPPER

Speed bench
barx8x3
135x5
155x5
175x5x5

Overhead BB press
barx10
75x15x3

Lat pulldowns close grip
135x12x3

Tricep extensions kneeling w/cable
105x12
120x12
135x12

Ab circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3

Did a little GPP work with the battle ropes-3 rounds of the following
-alternating slams (20)
-alternating waves (20)
-criss cross (20)
-side slams (20)

20 min sauna

NUCadet97
02-17-2011, 06:34 AM
Wednesday 2/16/2011 DE LOWER

Speed squat 12"box, light band
barx10
95x8
*add bands*
95x5
135x5
185x3
205x2x8

2" deficit DL w/minis
135x5
185x5
205x1
225x1x7

Neck work
3 set to failure

DB rows
95x10x3

Leg curls
110x10
80x10x3

Ab circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3

NUCadet97
02-18-2011, 06:32 AM
Thursday 2/10/2011 ME UPPER

Reverse band bench (light band)
barx8x3
135x5
**add reverse bands**
185x5
225x3
255x3
265x3
275x3
285x3
drop to 225 and do burnouts
225x14
225x13
225x20 added slingshot triceps are jello by this point

Bicep curls cable machine
60x12x3

DB shoulder press
30x25x2

DB overhead tricep extension
75x12
75x9, 65x3 triceps were fried and was starting to get lax on form so I dropped the weight
65x12

Neck work
4 sets to failure

Ab Circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3

lil' power
02-18-2011, 07:10 AM
owweee, my triceps are burning just reading that ! How are the openers coming along? can you PM me your newest email address, thanks!

NUCadet97
02-18-2011, 08:01 AM
owweee, my triceps are burning just reading that ! How are the openers coming along? can you PM me your newest email address, thanks!

Doing openers next week... Sunday DL, Wednesday Squat, Thursday bench... time to see how this training has paid off.

NUCadet97
02-21-2011, 06:07 AM
Sunday 2/20/2011 DEADLIFT OPENERS

Deadlift
135x5
185x5
225x3
275x2
315x1
375x1 opener
390x1 tied PR planning on going 400 at meet

Shrugs on chest press
3 platesx10
3.5 platesx10
4 platesx10

Neck work
3 sets to failure

Leg curls seated
90x15x4

Pullthroughs
120x10x3

Ab circuit
Roman chair BWx15x3
Ball crunch BW+10lbsx15x3
Crunch and hold BW+10lbsx10x3

NUCadet97
02-22-2011, 06:14 AM
Monday 2/21/2011 DE UPPER

Speed bench w/minis
barx8x3
75x5
95x5
115x3x2
125x3x6

DB incline bench
45x15x3

Lat pulldowns xtra wide grip
120x12x3

Band pullaparts
minix12x3

Ab circuit
Roman chair BWx15x3
Ball crunch BWx15x3
Crunch and hold BWx10x3

20 min sauna

NUCadet97
02-24-2011, 06:29 AM
Wednesday 2/23/2011 SQUAT OPENERS

Squat
barx10
115x5
150x5
200x3
240x3
290x2
315x1
335x1 opener

Pullups
1/2 BW x10x2

Ab circuit
Roman chair BWx15x3
Ball crunch BW+10lbsx15x3
Crunch and hold BW+10lbsx10x3

NUCadet97
02-25-2011, 06:43 AM
Thursday 2/24/2011 BENCH OPENER
Bench
barx8x3
95x5
135x5
185x3
205x2
225x1 Opener
245x1 This was a PR and I will either take my 2nd at this or 250 :evillaugh:

Tricep pushdowns
105x15x4

EX bar bicep curls
45x8x3

Ab circuit
Roman chair BWx15x3
Ball crunch BW+10x15x3
Crunch and hold BW+10x10x3

20 min sauna

NUCadet97
03-08-2011, 06:11 AM
This weekend was one of the most awesome meets I have been to. The SPF Ironman lived up to the hype, there were big time lifts going on everywhere. Here is a brief summary of how my day went.

On Friday I weighed in and although I didn't make the weight class I wanted (198) I decided not to try to knock off the 2 pounds I was over and potentially sacrifice strength. So I lifted at 200lbs in the 220 category.

Squats went well getting all three attempts in
335 opener...good
350 10 lb PR
365 25 lb PR
365 got a little stalled out of the hole but I straightened up my chest and it went up.

It was onto bench with a
225 opener...good
250 10 lb PR
265 25 lb PR probably left a little on the platform this really didn't feel like a struggle

When it came to deadlift it had already been a long day but with the sucesses on bench and sqaut all i need to get my 1000 pounds was to pull my opener. Well I did that and more going
375 opeenr...good
400 10 lb PR
415 25 lb PR

I ended with my first perfect 9/9 meet, got another elite total in SHW class, and totaled 1,045 (a 75 lb meet PR). Onward and upward!!

NUCadet97
03-10-2011, 11:22 AM
GHR on core spider
3 sets 20

BB Row
95x12
115x10
135x8
185x6

Wide grip lat pulldown
135x10x4

STDL
115x12
135x10
185x8
225x6

Wide grip cable row
135x12
135x10
150x8
150x6

Abs
3 circuits

NUCadet97
03-11-2011, 06:29 AM
Thursday 3/10/2011-off cycle training going to do one more week of this style and then start a 12 week cycle to get ready for SPF Nationals

BB shoulder press
barx10
75x12
80x10
80x8
85x6

Rev. DB fly on incline bench
20x12
22.5x10
25x8
32.5x6

Behind back shrug
135x12
135x10
155x8
155x6

Skull crushers
65x12
75x10
95x8
105x6

Rope tricep extension
45x12
45x10
60x8

Abs
3 circuits

NUCadet97
03-14-2011, 06:44 AM
One more week before next training cycle. OMG went ice skating Friday and now everything hurts. Took a total sprawl wipeout (thank god no video) and stretched my back in a way it did not want to go. Then who knew your adductors would get a crazy workout. Note to self: just because you could do it 20 years ago does not mean you can just pick it right up again. 10 year olds were laughing at me, little do they now I could bench them and their friends! hahahaha

Sunday's workout
Single leg press
1 platex12
1.5 platesx10
2 platesx8
2.5 platesx6
3 platesx6
This is a new piece of legend fitness equipment the gym got and my review is not great, the safety catches are awkward to operate and there is nothing to put your hands on. Also one other training partner used it and curiously we both had some tweaks on our right knee, made me wonder if there is something to the set up seems odd two separate people would have the same thing.

Hack squat
1.5 platesx10
2 platesx8
2.5 platesx6
3 platesx6

DB step up 12"box
30x10
35x8
40x6
45x6

Chin up w/ green band
I hate these and totally suck at them!!
4 sets 10,10,9,6

Incline DB curl
22.5x10x3

Hammer Curl
35x10x3

Abs
3 circuits

NUCadet97
03-15-2011, 06:36 AM
Monday 3/14/2011-off cycle training

DB incline bench
60x12
65x10
70x8
75x6

Cable crossover
20x10x4

Chest dip
1plate x10
1.5 plates x10
2 plates x10x2

DB fly
15x12
20x12
25x12x2

Seated calf raise
50x15
70x10
90x10

Standing calf raise
210x15x4

Abs
3 circuits

NUCadet97
03-17-2011, 06:24 AM
Wednesday 3/16/2011-off cycle training

Straight leg DL
115x12
135x10
185x8
245x6

Leg Curl
80x12
95x12x3

BB Row
95x12
135x10
185x8
225x6

V-neutral grip cable row
135x12
135x10
150x8
150x6

SS w/
Wide grip lat pulldowns
135x10x4

DB Row
85x10x4

Abs
3 circuits

NUCadet97
03-18-2011, 05:58 AM
Thursday 3/17/2011-off cycle training

BB shoulder press
barx10
75x12
80x10
80x8
90x6

DB upright row
25x12
27.5x10
30x8
37.5x6

Rev. DB fly on incline bench
22.5x12
25x10
35x8
45x6

Shrug
135x12
185x10
225x8
275x6

Bench dip
BWx10x4

Rope tricep extension
90x12
105x10
120x8

Abs
3 circuits

NUCadet97
03-21-2011, 06:49 AM
Sunday 3/21/2011 ME Lower Week 1 of the new training cycle for SPF nationals.

3 min on bike, dynamic flexibility stretches, pulldown abs 30x20x3

Box Squat 12" box
barx10x2 normal and super wide stance
135x8
185x5
205x5
235x3x2
275x3x2
315x1 didn't like my wraps bailed on the second attempt
315x2

DB Shrugs
95x10x5

GHR on core spider
3 sets of 20

Pull throughs
light bandx20x3

Decline situps
10lbsx25x2

KB side bends
45x15x3

NUCadet97
03-22-2011, 06:22 AM
Monday 3/21/2011 DE Upper

Speed bench w/ 40lb chains
barx10x2
95x8
*add chains*
95x5
205x5
115x3
160x3x6

Incline DB bench
75x6
75x8
75x7
65x16 rest 10 sec 65x3

1-arm floor press
barx8
barx10x2

Lat pulldown
135x10x3

Facepulls
90x15x4

Ab circuit
3 rounds

Rope work

NUCadet97
03-24-2011, 06:44 AM
Tuesday 3/22/2011-yeah its friggin cardio day: did 5 minutes on jacob's ladder, 30 min walking on treadmill + 100 reps mini band pressdowns, 100 reps mini band pullaparts, 3 sets of 20 mini band internal/external rotation

Wednesday 3/23/2011 DE LOWER
Forgot belt for this workout so used one of my training partners...just wasn't the same. Couldn't get myself quite tight enough.

Speed box squats 12" box
barx10
135x5
185x5
*add 40 lb chain*
185x2x10

Sumo deadlift from 1" below knee
185x5
275x5
315x3
365x3
385x2

Seated row close grip
120x15x3

Good Mornings
105x10x3

Kneeling leg curls
40x15
50x15x2

Ab circuit
3 rounds

band adductions
minix25x2

band seated abductions
minix25x2

NUCadet97
03-28-2011, 09:24 AM
Sunday 3/28/2011 ME LOWER

Band Squat
barx10x2
135x5
185x5
205x5
*add average bands
215x3
235x3
255x2
265x1
275x1
295x1
315x1 PR

Shrugson calf press
75x15
105x15x3

Neck work
10lbsx30x4

Back extension
20lbKBx12x4

Ab circuit
4 rounds

NUCadet97
03-29-2011, 06:25 AM
Monday 3/28/2011 DE Upper

Speed bench w/ dbld minis
barx10
75x8
95x5
*add bands*
145x3x8

Incline DB bench
70x10x2
70x7
60x16 rest 10 sec 60x5

1-arm DB tricep extension
supinated 15x12x2
pronated 20x10x2

Lat pulldown close
135x12x3

Hammer curls
35x10x3

Ab circuit
4 rounds

Battle Rope work