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musicman001
06-26-2010, 09:00 PM
Hey Everyone! I've recently started to train as a powerlifter (again) thanks to my mom and all her *interesting* friends. I took a hiatus from PLing because I felt I was a fat@ss and I wanted to be fit and strong not fat and strong. So I recently lost 60# and have since resumed my PLing. Of course losing that much weight some strength went, but that's what I'm working on. Here is where I'll log my workouts for every and anyone to see, comment on, critique, etc. Thanks!



JUNE 8, 2010

DE Upper:

Bench Press:Reps
45 x 10
95 x 15
105 x 12
115 x 10
125 x 10
135 x 8

Incline DB Press
30 x 12
35 x 12
40 x 12

Bent Over Row
40 x 20
Elbows Out

40 x 20
Elbows Back

Tates
20 x 20
20 x 20
20 x 20

Lat Pulldown
100 x 15
105 x 15
110 x 10
(RUSH Cables)

Facepulls
40 x 10
50 x 10
45 x 10
(RUSH Cables)

Overhead Press: Seated DB
25 x 15
30 x 15
35 x 12

Preacher Curls
45 x 10
55 x 10
60 x 10


I'll finish adding up to today later....now time for bed

musicman001
06-27-2010, 08:13 PM
Time to catch up with my workouts.....

Floor Press

45 x 15
95 x 10
135 x 3
145 x 3
155 x 3
165 x 2
175 x 0 (halfway up)

Bench Press

135 x 10 (showing form for critique, first heavy bench workout)

JM Press

65 x 12
75 x 12
85 x 12

Standing Chest Press

45 x 12
45 x 20
45 x 12

Rev PecDec

40 x 8
50 x 8
50 x 8

Shrugs

135 x 20
185 x 15
225 x 20 (straps)

Seated Row

110 x 8
120 x 8
130 x 8

Lat Pulldown

120 x 8
130 x 8
140 x 8

musicman001
06-27-2010, 08:17 PM
Box Squats

45 x 10
95 x 5
135 x 5
155 x 5
165 x 5
165 x 5
175 x 5
175 x 5
175 x 5

Deadlift

145 x 5
145 x 5
165 x 3
165 x 5

Good Mornings

95 x 5
115 x 5
125 x 5
135 x 5

GHR

Body x 15
Body x 10
Body x 10

Leg Lift: Roman Chair

Body x 15
8 x 15
8 x 15

Obliques: Side Raises

45 x 15
50 x 15
55 x 15

musicman001
06-27-2010, 08:22 PM
Bench Press

45 x 10
95 x 10
135 x 3
155 x 3 (2 board here down)
170 x 1
185 x 1
205 x 1
220 x 1
230 x 0
225 x 0

Dumbbell Press

40 x 15
45 x 12
50 x 12

Barbell Single Arm Row
(Stradled Bar: Weight on one end)

45 x 10
60 x 10
70 x 8

Tates
25 x 12
30 x 10
30 x 10

Lat Pulldown

120 x 10
130 x 10
140 x 8

Facepulls
(DynaBody Cables)

80 x 10
90 x 10
100 x 10

Rope Curls

60 x 15
70 x 15
80 x 15

musicman001
06-27-2010, 08:28 PM
Box Squats (On Foam)

45 x 10
95 x 10
135 x 2
135 x 2
145 x 2
145 x 2
155 x 2
155 x 2
165 x 2
165 x 2
175 x 2
175 x 2

Deadlift (Speed)

185 x 1
185 x 1
185 x 1
205 x 1
205 x 1
205 x 1

Good Mornings

95 x 8
115 x 8
135 x 8

Leg Lifts (Roman Chair)

12 x 20
12 x 15
12 x 10

Obliques (Side Raises)

50 x 20
55 x 20
60 x 15


GHR

Body x 15
Body x 12
Body x 12

musicman001
06-27-2010, 08:36 PM
Bench Press

95 x 10
115 x 10
115 x 3 Narrow Grip
115 x 3 Narrow
115 x 3 Narrow
115 x 3 Mid
115 x 3 Mid
115 x 3 Mid
115 x 3 Wide
115 x 3 Wide
115 x 3 Wide

JM Press

75 x 12
85 x 10
95 x 8

T-Bar Rows

55 x 10 Wide
55 x 10 Mid
55 x 10 Narrow
65 x 10 Wide
65 x 10 Mid
65 x 10 Narrow

Incline Barbell Press

65 x 15
85 x 15
85 x 15

HS Iso High Row

45 x 15
55 x 15
65 x 15

Lateral Raises

15 x 15
15 x 15
10 x 15

Standing Cable Curls
(Arms out, curl towards head)

20 x 15
25 x 15
25 x 8

musicman001
06-27-2010, 08:40 PM
Rev Bands Bench

45 x 10 no bands
95 x 5 no bands
135 x 1 no bands
185 x 3 lights here down
205 x 1
225 x 1
250 x 0 (mom got me here)
205 x 3 (working sets)
205 x 3
205 x 3

Rolling DBs

25 x 12
30 x 12
35 x 10

DB Press

50 x 8
55 x 8
60 x 8

Lat Pulldowns

120 x 12
130 x 10
140 x 8

Bell Rows

55 x 10
60 x 8
60 x 8

Rope Curls

60 x 15
70 x 15
80 x 15

Drew92
06-27-2010, 08:45 PM
Welcome to wannabebig Mitch! What are your stats?

musicman001
06-27-2010, 08:49 PM
Finally up to today! Glad I didn't have any more workouts than that to type up....after transferring them to my new phone and then this....typing is so repetitive

Squat

45 x 10
95 x 10
135 x 10
155 x 10
155 x 6
155 x 5
(Working on form....losing count.....tired)

Deadlift

135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

Good Mornings

95 x 8
115 x 8
135 x 8

Calf Raises

210 x 10
255 x 10
285 x 10

Decline Situps

15 x 15
20 x 15
25 x 15

Obliques (Side Raises)

50 x 20
60 x 15


This was like DE/ME day combined since mom and I missed our ME Lower earlier in the week due to packing and such......Its tiring watching people pack up all your stuff for 10-12 hrs

Off Road
06-27-2010, 09:00 PM
Good job starting a journal. Good luck on your power lifting journey.

musicman001
06-28-2010, 10:39 AM
Welcome to wannabebig Mitch! What are your stats?

Thanks. I'm 24 yrs old, weigh 147-150
I've only competed once a little over a year ago. I was 181 and did raw DL only for 375#

musicman001
06-28-2010, 10:48 AM
Good job starting a journal. Good luck on your power lifting journey.

Thanks a lot! I'm looking forward to seeing how quickly I progress!

musicman001
06-28-2010, 08:00 PM
Today mom and I went to the gym for some cardio....though apparently it was the wrong time of day...

Treadmill
30 mins - 5 min warmup
23 min run
2-3 min cooldown
2.5ish miles

15 mins in the sauna

then came home and pulled weeds for like an hour...which was a workout in itself

musicman001
06-28-2010, 08:28 PM
http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/M_contest_pic.jpg
Week 1 Picture - 1/10/10 - 202.5#

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/DSCN0929.jpg
Week 12 Picture - 4/4/10 - 160.4#

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/DSCN1368.jpg
Week 24 Picture - 6/28/10 - 148#

http://i814.photobucket.com/albums/zz70/kingmitch3/Weight%20Loss%2010/DSCN1370.jpg
Week 24 Picture - Pose Picture - 6/28/10 - 148#

Drew92
06-30-2010, 07:50 AM
Nice job on the cut!

musicman001
06-30-2010, 09:05 AM
Nice job on the cut!

Thanks! It was a lot of hard work, but so worth it in the end!

musicman001
07-02-2010, 03:57 PM
Okay, so, in the new house now. No furniture for another week.....but we'll make do.... Gotta get back into a gym routine now....along with finding a new job (oy!) But here's ME Upper for today at a new gym, Express Fitness 24/7....

Band Press
Bar x 10 (No Bands)
50 x 10 (Mini Band Here Down)
100 x 3
120 x 3
140 x 3
160 x 3
170 x 1
180 x 0

Incline BB Press
85 x 8
95 x 8
105 x 8
115 x 8

Rolling DB
25 x 15
30 x 15
35 x 15

Lat Pulldown
Atlantis Belt Pulley......More resistance than DynaBody cables

120 x 12
130 x 10
130 x 8

Seated Row
Same Atlantis Machine

105 x 12
120 x 10
135 x 8

Rope Curls
Same Atlantis Machine

60 x 15
70 x 15
80 x 7 (Arms were dead, form went to hell)

musicman001
07-04-2010, 03:58 PM
So, until I get a job and we get all moved in, the workout schedule is gonna be kinda jumbled up....in fact I think this may be my first real "ME" Lower day..... My volume wasnt really as high as I'd like just yet....but I was pushing a little higher weight for fewer reps....It was still exhausting

Pin Pause Squats

Bar x 10 - no pause
95 x 5 - no pause
135 x 3 - pin at 13
155 x 3
175 x 3
195 x 2
225 x 1 - came forward on the way up
245 x 1 - pin at 12

Deadlift

135 x 5
185 x 3
205 x 3
225 x 3
250 x 3

Back Extensions

10 x 15
25 x 15
25 x 15

GHR

BW x 15
BW x 15
BW x 12

Leg Lifts

12.5 x 20
12.5 x 15
12.5 x 12

Oblique Raises

50 x 20
55 x 15
65 x 12

Drew92
07-04-2010, 04:04 PM
Nice efforts today.

musicman001
07-04-2010, 05:23 PM
Nice efforts today.

Thanks!

musicman001
07-06-2010, 04:04 PM
Wooo! I'm feeling it today! My arms feel like they're about to fall off right now. Did a lot of volume for a DE day today, but tried a few grips to alleviate some strain on my shoulders. My right shoulder has been a little sore lately, feels like it might be inflamed from overuse...but I alternated ice/heat today a few times and took an anti inflammatory...i need to rest it........


Cardio 7/5/10
42 mins on treadmill
5 min warmup
20 min run
15 min incline speed walk
2ish min cooldown
3+ miles

DE Upper 7/6/10
Speed Bench

Warmup Bar x 10
Warmup 95 x 8 - Wide Grip Thumbs Over
95 x 3 - reverse grip didn't feel so good
95 x 3 - wide grip thumbs over for the rest
115 x 3
115 x 3
115 x 3
120 x 3
120 x 3
120 x 3

Dumbbell Row

45 x 20
50 x 20

Dumbbell Press
done with neutral/hammer type grip

45 x 15
50 x 15
50 x 8

Tricep Rope Pulldown

55 x 12
60 x 12
70 x 12

Hammer Strength Iso High Row

45 x 15
55 x 15
65 x 15

Facepulls

60 x 15
75 x 15
85 x 12

Shrugs
squat rack was taken so these were done on smith machine...ugh

185 x 20
205 x 20 - wraps
225 x 20 - wraps

Barbell Curls
premade curl bar all done with outer grip

50 x 15
60 x 10
70 x 4.5

musicman001
07-08-2010, 05:02 PM
Good workout today! Think I got my first true PR today....(I'm sure I've PR'ed before this due to just getting back into heavy lifting recently). I also just got Animal M-Stak in the mail today and I'm looking forward to trying it out over the next month, so we'll see what happens...

Rack Pulls
Pin as low as it goes - bar just below my knees

135 x 5
185 x 3
225 x 3
255 x 3
275 x 3
305 x 2
335 x 2
365 x 1 - PR...dont know by how much...but last time I tried a 365# rack pull....it was before my first PL meet and I weighed 181ish.......now I'm at 143.5#
405 x 0 - gave up on it
385 x 1 - another PR!!!

Stiff - Legged Deadlift

135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

BM Super Seated Leg Press/Hack

50 x 12
70 x 12
100 x 12 - could've gone heavier, but first time using this machine

Decline Situps - Steep
Atlantis Decline Situp Bench

12.5 x 20
17.5 x 15
25 x 12

Oblique/Side Raises

55 x 15
60 x 15
65 x 15

musicman001
07-30-2010, 02:20 PM
Alright so it's been a few weeks since Ive logged anything in here, so Ive got some catching up to do. I got a job and have been trying to work out a schedule with mom for working out. I'll have to see what my off days are since so far they change every week. I did an ME workout that i didnt log because my Gymbuddy app crashed for about a week...but here's everything after that one...

DE Lower 7/11/10


Box Squat
Bar x 10 (box with plate)
95 x 5
135 x 2 x 2
145 x 2 x 2
155 x 2 x 2
165 x 2 x 2
175 x 2 x 2

Speed Deads
135 x 5 warmup
185 x 1 x 2
205 x 1 x 2
215 x 1 x 2

Good Mornings
95 x 8
115 x 8
135 x 8

Leg Extensions
80 x 10
90 x 10
110 x 10

Leg Lift
12.5 x 20
17.5 x 12
17.5 x 12

Calf Raise
240 x 15
280 x 15
300 x 15

musicman001
07-30-2010, 02:24 PM
DB Chest Press
40 x 15
45 x 15
50 x 12

DB Rows
40 x 20
45 x 20

Tates
22.5 x 20
25 x 15

Incline DB Press
32.5 x 20
35 x 15

Facepulls
60 x 15
75 x 15

Lat Pulldown
105 x 12
115 x 12

DB Shrugs
50 x 25
60 x 20

Gotta get to work...Ill finish posting when I get home....

musicman001
08-05-2010, 07:44 PM
Box Squats

Bar x 10 (Box w/ plate)
95 x 5
95 x 5 (box no plate)
140 x 2 x 2 (speed here down)
150 x 2 x 2
160 x 2 x 2
170 x 2 x 2
180 x 2 (not so speedy)

Speed Deads

135 x 5
185 x 1
205 x 1
215 x 1
225 x 1
225 x 1
235 x 1

GHR

BW x 15
BW x 15
BW x 12

musicman001
08-05-2010, 07:47 PM
Floor Press

Bar x 10
95 x 5
135 x 3
145 x 3
155 x 2
165 x 1
175 x 0

Rolling DBs

25 x 15
30 x 15
37.5 x 15

Lat Pulldown

120 x 15
130 x 12
140 x 10

Seated Row

105 x 15
120 x 10
135 x 8

Preacher Curls

45 x 15
65 x 10
70 x 7

musicman001
08-05-2010, 07:53 PM
Band Squats

Bar x 10 (Doubled Micros)
65 x 5
95 x 3
135 x 3
155 x 3
175 x 3
190 x 2
205 x 2
215 x 1

Good Mornings

95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

Hammer Strength Iso High Row

65 x 15
75 x 12
85 x 10

GHR

BW x 15
BW x 15
Micro mini around the neck x 7

Oblique Raises

60 x 15
65 x 15
75 x 10

Decline Situps

20 x 15
25 x 15
27.5 x 15

musicman001
08-05-2010, 08:07 PM
Bench Press w/ 3 Board

Bar x 10 (no board)
95 x 8
135 x 3
Add Board
135 x 3
155 x 3
175 x 3
205 x 2
215 x 2
225 x 0
225 x 1
235 x 0

Incline BB Press

85 x 8
95 x 8
105 x 8
115 x 8

JM Press

75 x 10
85 x 10
90 x 10

BB Row

75 x 10
85 x 10
95 x 10
105 x 10

Pull Ups

BW x 8
BW x 6
BW x 5.5

Preacher Curls

55 x 12
65 x 5.5
65 x 4.5 (inner grip - pull ups killed biceps)

musicman001
08-05-2010, 08:14 PM
Deadlift

135 x 5
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1

Box Squats

Bar x 5
95 x 5
<Speed>
150 x 2 x 2
165 x 2 x 2
175 x 2 x 2
185 x 2 x 2 (PR!!)

GHR

BW x 15
BW x 15
BW + 10 x 12

BB Shrugs

135 x 30
225 x 15
245 x 15 (Pulled Trap on about 14th rep like an idiot)

musicman001
08-05-2010, 08:21 PM
Speed Bench

Bar x 10
<Add Doubled micros>
Bar x 10
75 x 3
95 x 3 Wide
95 x 3 Mid
95 x 3 Close
105 x 3 Wide
105 x 3 Mid
105 x 3 Close
115 x 3 Wide
115 x 3 Mid
115 x 3 Close

DB Press

45 x 15
50 x 15
50 x 10

Tates

25 x 15
30 x 12
30 x 12

DB Row
<Elbows Out>
45 x 20
<Elbows Back>
55 x 20

Facepulls

75 x 15
80 x 15
85 x 15

Lat Pulldown

120 x 15
130 x 10
130 x 7

Barbell Curl

50 x 15
60 x 8.5
60 x 7.5 <inner grip>

musicman001
08-05-2010, 08:27 PM
Ok Finally caught back up

Deadlift

135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
300 x 1
325 x 1
350 x 1 <Gym PR!!
375 x 1 <Gym and meet PR!! I pulled 375 in a meet at 181#....Currently I weigh 142.5!!!!

Box Zercher

Bar x 5
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

GHR

BW x 15
BW x 15
BW + 10 x 3
BW + 5 x 8

Leg Lifts

10 x 20
10 x 15
12.5 x 12

Oblique Raises

60 x 15
60 x 15
65 x 15

musicman001
08-13-2010, 12:32 PM
Floor Press

bar x 12
95 x 5
135 x 3
145 x 3
155 x 2
165 x 1
175 x 1 <PR!
Could've gone heavier but didn't have mom there to spot me

Incline Press

90 x 10
100 x 8
110 x 8
120 x 8

Rolling DBs

30 x 15
35 x 12
37.5 x 12

Lat Pulldown

120 x 15
130 x 12
140 x 10

Seated Row

105 x 12
120 x 12
135 x 8

Barbell Curls

50 x 15
60 x 10
70 x 4

musicman001
08-13-2010, 12:38 PM
Speed Bench

bar x 10 - W
bar x 10 - C
95 x 5 - W
95 x 3 - W
95 x 3 - M
95 x 3 - C
105 x 3 - W
105 x 3 - M
105 x 3 - C
115 x 3 - W
115 x 3 - M
115 x 3 - C

DB Press

45 x 15
50 x 15
50 x 10

Tates

25 x 15
30 x 12
32.5 x 12

DB Row

45 x 20 - Elbows Out
55 x 20 - Elbows Back

Facepulls

75 x 15
80 x 15
85 x 15

Lat Pulldown

120 x 15
130 x 6.....Apparently I was toast on these because I couldnt handle any more

Preacher Curls

55 x 15
65 x 12
75 x 6 - Last 2 reps assisted <PR!

musicman001
08-13-2010, 12:46 PM
Band Squats

bar x 10
bar x 5 < add doubled minis
95 x 3
115 x 3
135 x 3
150 x 3
165 x 3
175 x 3
180 x 3

Stiff Legged Deadlift - Sumo

155 x 5
165 x 5
175 x 5
185 x 5
195 x 5

GHR

mini band around neck x 11
10 x 9 + bw x 3 = 12
5 x 6 + bw x 6 = 12

T-bar Row

60 x 10 - W
60 x 10 - M
60 x 10 - C
70 x 8 - W
70 x 7 - M
70 x 8 - C

Decline Situps

20 x 15
25 x 15
30 x 12

Oblique Raises

60 x 15
65 x 15
75 x 10

musicman001
08-13-2010, 12:50 PM
Band Press

bar x 10
bar x 5 < add doubled minis
65 x 3
95 x 3
115 x 3
135 x 2
155 x 1 - partially assisted
135 x 2 <working sets
135 x 2
135 x 2

Hammer Strength Iso Lateral Wide Chest

70 x 10
90 x 8
100 x 6

Hammer Strength Iso High Row

75 x 10
90 x 8
100 x 8

Rolling DBs

35 x 12
37.5 x 10
40 x 10

Lat Pulldown

120 x 15
130 x 10
140 x 7

Preacher Curls

65 x 15
75 x 8
80 x 4

Drew92
08-13-2010, 01:44 PM
Nice works man. Making some nice progress!

musicman001
08-15-2010, 11:18 AM
Nice works man. Making some nice progress!

Thanks! Yea I'm finally catching up to my mom lol...

musicman001
08-15-2010, 11:28 AM
Box Squats - Speed

Bar x 8
95 x 5
155 x 2
155 x 2
170 x 2
170 x 2
180 x 2
180 x 2
190 x 2 < not super speedy, but good form and PR
190 x 2 < ditto

Deadlift - Speed

135 x 5
185 x 1
210 x 1
225 x 1
240 x 1
250 x 1 < add belt
260 x 1
265 x 1

GHR

10 x 15
8 x 8 + bw x 7 =15
bw x 11

Leg Lifts

12.5 x 20
12.5 x 12
10 x 12

Oblique Raises

60 x 15
65 x 15
75 x 15

Good workout considering I was by myself

musicman001
08-19-2010, 01:00 PM
Speed Bench

bar x 10
95 x 5
100 x 3 - C
100 x 3 - M
100 x 3 - W
110 x 3 - C
110 x 3 - M
110 x 3 - W
120 x 3 - C
120 x 3 - M
120 x 3 - W

Bench

135 x 5
145 x 5
145 x 5
155 x 5
155 x 5

Barbell Single Arm Row

45 x 12
60 x 8 < too big of a jump because I haven't done this in a while
50 x 10

Tates

25 x 15
30 x 12
32.5 x 12

Rev Fly

12.5 x 12
15 x 10
15 x 12

Hammer Strength Iso Lateral Row

45 x 12
55 x 12
60 x 10

Incline Seated Dumbbell Curls

25 x 8
22.5 x 10
22.5 x 10

musicman001
08-19-2010, 01:09 PM
Squat

bar x 10
95 x 5
135 x 3
185 x 2
225 x 1 < Everything here up is a PR!, first time attempting heavy squats. Add knee sleeves here
245 x 1
265 x 1
285 x 1 < knee wraps here down...first time with wraps
305 x 1 < didnt quite hit on depth
305 x 1 < good

Monster Mini Band Hip Abduction

Band x 15 x 3

GHR

BW x 15
8 x 9 + BW x 4 = 13
5 x 5 + BW x 4 = 9

Back Extensions

10 x 15
25 x 15
25 x 12

Decline Situps

20 x 15
25 x 15
30 x 15

Oblique Raises

65 x 15
70 x 15 < gym finally got 70s...been doing 60/65/75 until today
75 x 12

Drew92
08-19-2010, 05:23 PM
Damn man your squat puts mine to shame, lol. Nothing like a little 80lbs PR, lol.

lil' power
08-19-2010, 06:58 PM
good work son! We can still wrap the knees tighter...:evillaugh:

musicman001
10-08-2010, 02:26 PM
It's been a hot minute since I've been on here and logged my stuff ..... I just cant seem to keep up with it on here but I'll try to catch it up...

8-26-10
ME Lower

Box Squats
bar x 10
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5
215 x 5

Rack Pull
Just below knees
135 x 5
225 x 3
255 x 3
275 x 3
305 x 3
335 x 2
365 x 1

GHR
Bw x 15
Bw x 15
Bw x 10

Decline sit-up
22.5 x 15
27.5 x 15
32.5 x 15

Side raises
65 x 15
70 x 15
75 x 15

musicman001
10-08-2010, 02:37 PM
Bench Press
Bar x 10
95 x 5
135 x 5
145 x 5
155 x 5
165 x 3
175 x 2

Dumbbell Row
60 x 8 elbows out
70 x 8 elbows back

Skull Crushers
50 x 15
60 x 10
60 x 10

Hammer Strength Iso Wide Chest Press
90 x 10
100 x 8
105 x 6

Rear Delt Band Pull
Monster mini x 15
MM x 15
MM x 15

Lateral Raises
15 x 12
15 x 10
15 x 10

Overhead Dumbbell Press
25 x 15
30 x 15
35 x 8

Preacher Curls
65 x 12 inner grip
75 x 8 outer grip
85 x 3

musicman001
10-08-2010, 02:45 PM
Was a while in between workouts here... Lots of stuff with sisters bat mitzvah and long work schedule....

Pin Pause Squats
Bar x 5
95 x 5
135 x 3
165 x 3
185 x 2
205 x 2
225 x 1
245 x 1
275 x 0

Good Mornings
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

Rack Picks (hold for 10 secs)
365
405
425

GHR
Bw x 15
Bw x 10
5 x 7 (bw x 3)

Side Raises
65 x 15
70 x 15
75 x 12

Leg Lifts
12.5 x 20
12.5 x 12
12.5 x 10

musicman001
10-08-2010, 02:50 PM
Floor Press
Bar x 10
95 x 5
135 x 3
155 x 2
165 x 2
175 x 2 <PR!
185 x 1
195 x 0
155 x 3 x 3

Dumbbell Row
60 x 8 elbows out
70 x 10 elbows back

Incline Press
95 x 10
105 x 8
115 x 8

Tates
25 x 15
30 x 12
30 x 12

Lat Pulldown
120 x 12
130 x 10
140 x 8

Preacher Curls
60 x 15
70 x 10
80 x 2.5

musicman001
10-08-2010, 02:56 PM
Speed Bench
Bar x 10
Bar x 5 < double micros
85 x 3 Close
85 x 3 Mid
85 x 3 Wide
90 x 3 C
90 x 3 M
90 x 3 W
95 x 3 C
95 x 3 M
95 x 3 W

Overhead Barbell Press
65 x 10
75 x 10
75 x 10

Dumbbell Row
50 x 15 elbows out
60 x 15 elbows back

Skull Crushers
50 x 15
50 x 15
50 x 12

Standing Barbell Curls
50 x 15
60 x 10
70 x 5.5

musicman001
10-08-2010, 03:00 PM
Squat
Bar x 10
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Deficit Deadlift (standing on 2" plates)
135 x 3
185 x 3
225 x 3
255 x 2
275 x 1
300 x 1
315 x 1
335 x 1

GHR
8 x 10
8 x 10
8 x 10

Side Raises
65 x 15
70 x 15

Decline Sit-ups
25 x 15
30 x 15
35 x 12

musicman001
10-08-2010, 03:08 PM
Band Press
Bar x 10
Bar x 5 <doubled minis
65 x 3
95 x 3
115 x 3
135 x 1.5
155 x 0
140 x .75

Hammer Strength Lateral Wide Chest
90 x 12
100 x 10
105 x 8

Rolling DB
35 x 15
37.5 x 10
40 x 10

Hammer Strength Iso High Row
90 x 10
95 x 10
100 x 8

Preacher Curls
60 x 15
70 x 10
80 x 5

musicman001
10-08-2010, 03:11 PM
Bench Press
Bar x 10
95 x 5
135 x 3
155 x 3
165 x 3
175 x 2
185 x 2 2nd rep assisted
195 x 0

JM Press
75 x 8
75 x 8
65 x 10

Incline Press
90 x 10
100 x 10
110 x 10

Preacher Curls
70 x 12
75 x 8
80 x 4.5

musicman001
10-08-2010, 03:17 PM
Squat....1st time in monolift
60# bar x 8
130 x 5
150 x 3
200 x 2
240 x 1
260 x 1
290 x 1
320 x 1 <15# PR!!
350 x 0

Zerchers with front harness
Wide stance
95 x 5
115 x 10
135 x 10

Deadlift just checking form
95 x 5
135 x 5

musicman001
10-08-2010, 03:27 PM
Speed Bench
Bar x 10
Bar x 5 doubled micros
95 x 3 Close
95 x 3 Mid
95 x 3 Wide
100 x 3 C
100 x 3 M
100 x 3 W
105 x 3 C
105 x 3 M
105 x 3 W

Dumbbell Press
50 x 15
50 x 12
42.5 x 18

Dumbbell Row
50 x 15
60 x 15

Tates
22.5 x 20
27.5 x 15
30 x 15

Facepulls
75 x 15
80 x 15
85 x 15

Preacher Curls
60 x 15
65 x 12
70 x 5

musicman001
10-08-2010, 03:39 PM
Box Squats
Bar x 10
Bar x 3 doubled minis
65 x 2
65 x 2
75 x 2
75 x 2
90 x 2
95 x 2
105 x 2
115 x 2

Speed Deads
185 x 3
205 x 1
215 x 1
225 x 1
235 x 1
235 x 1
245 x 1

GHR
Bw x 15 x 3

Side Raises
65 x 15
70 x 15
75 x 15

Decline sit-ups
25 x 15
30 x 15

musicman001
10-08-2010, 03:46 PM
Bench Press
Bar x 10
95 x 5
135 x 3
155 x 2
175 x 1
185 x 1
195 x 1
200 x 0
165 x 3
165 x 3
165 x 3

Dumbbell Press
60 x 8
65 x 5
70 x 5

Rolling DB
37.5 x 10
40 x 10
42.5 x 10

Facepulls
95 x 10
110 x 10
120 x 10

Seated Row
110 x 10
120 x 10
135 x 8

Dumbbell Curls
30 x 10
35 x 5

Barbell Curls
60 x 8
70 x 6

musicman001
10-08-2010, 03:52 PM
Pin Pause Squats
Bar x 10
95 x 5 pin 13
135 x 3 pin 12
165 x 3
185 x 2
205 x 2
225 x 2
245 x 0
245 x 1
275 x 1 pin 11
295 x 0

Good Mornings
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

Rack Picks
365
405

Leg Lifts
12.5 x 15
12.5 x 12
12.5 x 10

musicman001
10-08-2010, 04:02 PM
Speed Bench
Bar x 12
95 x 5
105 x 3 C
105 x 3 M
105 x 3 W
115 x 3 C
115 x 3 M
115 x 3 W
120 x 3 C
120 x 3 M
120 x 3 W

Facepulls
80 x 15
90 x 15
100 x 10

Lat Pulldown
120 x 12
130 x 10
130 x 8

Tates
22.5 x 20
27.5 x 15
30 x 15

Preacher Curls
65 x 12
70 x 10
75 x 5.5

musicman001
10-08-2010, 04:08 PM
Box Squats
Bar x 10
Bar x 5 doubled minis
75 x 2
75 x 2
90 x 2
90 x 2
100 x 2
100 x 2
115 x 2
115 x 2

Speed Deads
185 x 3
205 x 1
220 x 1
225 x 1
235 x 1
240 x 1
245 x 1

GHR
Bw x 15
5 x 15
8 x 9 (bw x 6)

Side Raises
65 x 15
70 x 15
75 x 15

Decline Sit-ups
25 x 15
30 x 15
35 x 15

musicman001
10-08-2010, 04:16 PM
Band Press
Bar x 10
Bar x 10 doubled micros
75 x 5
135 x 1
155 x 1
170 x 1
185 x 0
175 x .5 would've gotten it up if I tried before the 185

DB Floor Press
42.5 x 8
50 x 8
60 x 8

Incline Tates
27.5 x 12
30 x 12
32.5 x 12

Kickbacks
17.5 x 10
22.5 x 10
27.5 x 10
27.5 x 10

Band Tricep Pushdowns
Light band x 100

Band Pull Aparts
Mini band x 20 x 4

Preacher Curls
65 x 12
75 x 10
80 x 4.5

Leg Lifts
12.5 x 15
12.5 x 12
17.5 x 10

musicman001
10-10-2010, 03:43 PM
Deadlift < think this is gonna be my warmup routine for the meet on Oct 23 in Enterprise
185 x 5
225 x 3
265 x 2
295 x 1
325 x 1
350 x 1 < Opener
380 x 1 < 2nd lift......5# PR!

Squat 5 x 5
Bar x 10
135 x 5
185 x 5
205 x 5
220 x 5
225 x 5

Romanians
185 x 15 x 3

GHR
8 x 10 (bw x 5)
8 x 8 (bw x 7)
5 x 7 (bw x 3)

Side Raises
65 x 15
70 x 15
75 x 15

Decline Situps
25 x 15
30 x 15
35 x 15

Lying Leg Curls w/5# ankle weights
200 reps

musicman001
10-12-2010, 08:23 PM
Speed Bench
Bar x 10 comp grip
Bar x 10 close grip
Bar x 5 < add doubled micros
65 x 5
95 x 3 x 3 comp grip
95 x 3 x 3 mid grip
95 x 3 x 3 close grip

Close Grip Bench
120 x 8

DB Rows
60 x 10 < supposed to be 8 but lost count
65 x 8
70 x 8

Lat Pulldown
120 x 10
125 x 10
130 x 10

Inverted Row
Locked bar on smith machine pin 2 for comp and mid...pin 3 for close grip
15 x 3 (5 comp + 5 mid + 5 close)

Band Facepulls
Two doubled micros
15 x 1
20 x 2

Decline situps
27.5 x 20
32.5 x 15
37.5 x 10

Preacher Curls
65 x 12
75 x 6.5
75 x 4.5 close grip (held the .5 for about 10 secs before I realized it wasn't going all the way up)

Drew92
10-12-2010, 08:52 PM
Nice lifting man!

musicman001
10-15-2010, 01:16 PM
Nice lifting man!

Thanks!

musicman001
10-15-2010, 01:32 PM
Speed Box Squats w/ Foam
Bar x10
Bar x 5 < add doubled minis
95 x 2 x 4
105 x 2 x 2
115 x 2 x 2
120 x 2
125 x 2

Speed Deadlift w/ band looped over bar and stepped on
135 x 3 w/ mini over bar
185 x 1
195 x 1
205 x 1
205 x 1 < switch mini to monster mini
205 x 1
215 x 1 x 3
220 x 1 x 2

GHR
8 x 12 x 2
8 x 8 (5 x 4)

Good Morning Walking Lunges
Bar x 16 (8 per leg)
Bar x 10

Leg Extension
70 x 12
80 x 12
95 x 12

musicman001
10-15-2010, 01:41 PM
Bench Press - working pause press up to 2nd lift for Oct 23 meet
Bar x 20 < 10 comp grip, 10 close grip
95 x 5
135 x 2 pause press
155 x 1 pause press
175 x 1 pause press Opener
190 x 1 pause press 2nd lift

DB Floor Press < close grip with micro mini around back
42.5 x 8
50 x 8
60 x 8

DB Skull Crushers
22.5 x 12
25 x 12
27.5 x 12

Tates
27.5 x 12
30 x 12
32.5 x 12

Mini Band Pull Apart superset with incline lateral raise with 5#
20 reps x 3

Light Band Tricep Pushdown
100 reps

Incline Seated DB Curls
22.5 x 12
25 x 8
27.5 x 8

Decline Situps
27.5 x 15
32.5 x 15
37.5 x 15

Drew92
10-16-2010, 08:11 PM
Are you doing a full meet? What are your goals for each lift?

musicman001
10-17-2010, 09:31 AM
Are you doing a full meet? What are your goals for each lift?

Yes it's going to be my first full meet.
Mens open @ 148#
Lift goals are
350#
200#
405#

musicman001
10-24-2010, 11:37 AM
Alright so I had my first full power meet yesterday! Was fun but went really fast!

Here's how I did....

Age 24
Weight 138
Squat 325
Bench 190
Deadlift 405
Total first full power 920

I think my next meet is gonna be in February so it's time to hit the gym and pump up those numbers!!!!

musicman001
11-06-2010, 10:57 AM
Didn't post this weeks work, but here is yesterdays.

Gym Buddy Set Report on Nov 6, 2010

1 Workouts and All Exercises
Between Nov 5, 2010 and Nov 6, 2010


11/5/10 *Bench Press in ME Upper
***1:59:03 PM *bar x 10 *
***2:01:25 PM *95 x 10 *
***2:05:02 PM *135 x 5 *
***2:08:36 PM *135 x 5 *
***2:10:54 PM *145 x 5 *
***2:13:22 PM *145 x 5 *
***2:16:27 PM *155 x 5 *

11/5/10 *Incline Press in ME Upper
***2:21:31 PM *95 x 10 *
***2:25:11 PM *105 x 10 *
***2:27:15 PM *115 x 10 *

11/5/10 *DB Skull Crushers in ME Upper
***2:28:40 PM *22.5 x 12 *
***2:30:39 PM *25 x 12 *
***2:32:54 PM *27.5 x 11 *

11/5/10 *Tates in ME Upper
***2:35:07 PM *27.5 x 12 *
***2:37:08 PM *30 x 12 *
***2:37:11 PM *32.5 x 12 *

11/5/10 *Preacher Curls in ME Upper
***2:43:20 PM *65 x 12 *
***2:47:38 PM *75 x 10 *
***2:50:40 PM *85 x 5 *

11/5/10 *Side Raises in ME Upper
***2:54:33 PM *65 x 15 *
***2:57:11 PM *75 x 15 *

Drew92
11-07-2010, 06:34 PM
Nice job at your meet.

musicman001
03-07-2011, 07:03 AM
:hello:Alright.....so I haven't been keeping up with my journal on here at all the last few months...but thats about to change!

Just got back from the SPF Ironman in Knoxville. It was a fantastic meet! I don't think Ive been to a meet where everyone did so well. My mom hit her *PRO* total in her first geared meet! Pretty rediculous! I also met some nice people and awesome lifters.

Ive been training hard on bench since my last meet in October, but not so much on squat and deadlift.....(been having some hip issues, but they're almost resolved due to rest, ice, and stretching) So I ended up competing in bench only over the weekend.

Weighed in at 145.6 and ended up hitting all three of my lifts! I had much more in me, but Ill put it toward my next meet. Opened with 205, 220 second, and closed with 230......well up from 190 four months ago!

fJrFLGCYo0U

musicman001
03-10-2011, 05:42 PM
I finally got a chance to get back into the gym after the Ironman last weekend. I also finally got some squats in after about a four month layoff.....Freakin OUCH!....its been 45 mins and my legs are jello!

Ive decided my next competition is going to be SPF Nationals in June, and it is going to be full powerlifting.
My goals for the meet are 350+ squat, 250+ bench, 450+ deadlift......I think those are attainable, so Im gonna keep hitting the gym hard!

3/10/11 Max Effort Lower

Squat
45 x 10 - Thanks to Jack for the power pants........felt pretty comfortable doing these after a long bout of stretching
95 x 8
135 x 6 (supposed to be 5...)
155 x 5
175 x 5
185 x 5
200 x 5

Deadlift
135 x 5 - All Sumo
185 x 5
225 x 5
245 x 5
265 x 5
295 x 5

Low Barbell Row
115 x 10
125 x 10
135 x 10

Cable Pull Through
105 x 12
120 x 12
125 x 12

GHR
12 x 15
12 x 12
12 x 10

Dumbbell Obliques
65 x 15
75 x 15
85 x 15 with lifting strap

Weighted Decline Situps
with bench at top decline.....5th pin on Atlantis bench
40 x 20
42.5 x 20

Kneeling Cable Crunches
95 x 20
110 x 20
120 x 20

Donnajo
03-10-2011, 06:06 PM
Good workout and nice to see you are going to do full power at nationals. I will be up there to cheer you and Angie on. It is in Gatlinburg so you and the family should come check out Ian's restaurant. I have connections with the chef.:)

musicman001
03-10-2011, 08:40 PM
Thanks Donna! Im looking forward to it. :thumbup:

musicman001
03-11-2011, 11:31 AM
Hit up some cardio this morning...

Low/Med intensity treadmill 7.0 incline at 3.5-4.0 mph for about 32 mins

followed by hanging leg lifts
1 x BW x 30
1 x BW x 20

and then on the elliptical incline 6, resistance 7 for 15 mins while waiting for mom to finish up........

trying to keep heart rate b/w 120 - 145 or so

musicman001
03-12-2011, 09:21 PM
ME Bench 3/12/11

First bench day since ironman, and boy was I looking forward to it! We decided to finally give the Sling Shot a go, and I think we'll be using it a lot more often now as a great alternative training tool!

Bench Press

45 x 10
95 x 5
135 x 3
Add Sling Shot Here
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1+ 35# PR (with sling shot assistance)

JM Press

85 x 10
95 x 10
105 x 10 5# PR

Decline Press

155 x 8 10# PR
155 x 8
155 x 8

Tates

27.5 x 12
32.5 x 12
37.5 x 12 5# and 2 rep PR

Skull Crushers

70 x 10
80 x 10
80 x 10

Barbell Curls

70 x 10
80 x 9
90 x 4.........I was beat by now...good thing this was my last work of the day


http://www.youtube.com/watch?v=QONgfNPJg60

musicman001
03-13-2011, 08:24 PM
DE Lower
3/13/11

Did some speed squats for the first time in a while today....a little concerned about my hips, but power pants gave me enough support and confidence that I felt pretty good.

Speed Squat

On 10" box + 2 plates

45 x 10
45 x 5 - add doubled mini bands
95 x 5
3 x 115 x 2
4 x 125 x 2
3 x 135 x 2

Speed DL

Conventional stance

135 x 3
2 x 185 x 1 - add monster mini over bar
2 x 205 x 1
2 x 225 x 1

GHR

2 x 12 x 15
12 x 12

Kneeling Cable Crunches

95 x 20
110 x 20
120 x 20

Cable Obliques

80 x 20
85 x 20

musicman001
03-15-2011, 07:52 PM
Speed Bench

45 x 10
45 x 5 - add doubled mini bands
3 x 95 x 3 close grip
3 x 105 x 3 mid grip
3 x 115 x 3 wide/comp grip

Close Grip Bench

165 x 8

Dumbbell Rows

80 x 8
85 x 8
90 x 8 - chalk

T-Bar Rows

70 x 10 close grip
70 x 10 mid grip
70 x 10 wide grip
85 x 8 close grip
85 x 8 mid grip
85 x 8 wide grip

Lat Pulldown

125 x 10
135 x 10
145 x 7

Shrugs

135 x 25
185 x 16 chalk....grip failed me
225 x 20 straps
275 x 10 straps

Dumbbell Curls

35 x 10
37.5 x 7
37.5 x 8

Barbell Curls
70 x 8 inner grip
80 x 4 outer grip......my arms were burned the heck out

musicman001
03-18-2011, 10:12 AM
Well this was a fun and exhausting workout! First time working under a cambered bar, and first time doing combined good morning/squat.

Good Morning Squat
70# Cambered Bar

70 x 5
120 x 5
160 x 5
210 x 3 - belt on for first two reps, took off halfway through third rep because it was pinching the crap out of my hip, then got back under the bar hanging in strap and finished the squat
230 x 3 - no belt
250 x 3 - belt back on, up higher
270 x 2
300 x 1
320 x 0 - got the good morning and sat back on the box, but didn't have the energy to stand it back up

GHR

BW + 12 x 15
BW x 15
BW x 15

Reverse Hyper

105 x 12 - with long strap
140 x 12 - short strap
165 x 10 - short strap

Kettlebell Oblique Raises

70 x 15
70 x 15

musicman001
03-18-2011, 10:34 AM
Video of Good Morning Squats @ HOOville

5RDttGmJ0rQ

musicman001
03-19-2011, 09:31 PM
Got under some heavy weight on the bench today thanks to the help of some reverse bands! Ive been having so much fun working out lately!

Reverse Bands Bench

45 x 10
95 x 5
135 x 3
Add Old Green Bands
225 x 3
275 x 3
315 x 3
335 x 1
Add Old Purple Bands
365 x 3
405 x 1 with a little assistance

Tricep Pushdowns
Plate loaded with mini band attached from top to handle
50 x 10
50 x 10
50 x 10

Skull Crushers

65 x 10
75 x 10
85 x 10

Kettlebell Tricep Extension

25 x 12
35 x 10

Barbell Curls

75 x 10
85 x 10
95 x 10 5# + 6 rep PR!

Kettlebell Bicep Curl
killing time waiting for mom
15 x 21

X7pFTQPbxP4

musicman001
03-21-2011, 05:51 PM
Speed Squat

45 x 10 on 10" box + 2 plates
95 x 5
Add doubled mini bands
45 x 5
95 x 5 on 10" box + 1 plate
3 x 120 x 2
4 x 135 x 2
3 x 140 x 2

Speed Deadlift
Sumo
135 x 5
Add mini band over bar
2 x 185 x 1
2 x 205 x 1
2 x 225 x 1
2 x 235 x 1

GHR
BW + 12 x 15
BW + 12 x 15
BW + 12 x 12

Kneeling Cable Crunches
95 x 20
110 x 20
125 x 20

Louie Abs
80 x 20
85 x 20
90 x 20

musicman001
03-23-2011, 09:11 AM
DE Upper 3-22-11

Speed Bench
45 x 10
-Add Doubled Minis
45 x 5
3 x 95 x 3 Close Grip
3 x 105 x 3 Mid Grip
3 x 115 x 3 Wide/Comp Grip

Raw Bench
170 x 8 Close Grip

Dumbbell Rows
80 x 8
85 x 8
90 x 8

T-Bar Rows
70 x 10 Close
70 x 10 Mid
70 x 10 Wide
85 x 10 Close
85 x 8 Mid
85 x 10 Wide

Lat Pulldown
125 x 10
135 x 10
145 x 8

Overhead Press
27.5 x 15
32.5 x 15
37.5 x 15

Dumbbell Curls
35 x 10
37.5 x 10
37.5 x 7

Barbell Curls
70 x 8 Wide
70 x 5.5 Close
40 x 21

musicman001
03-25-2011, 12:05 PM
ME Lower @ HOOville 3/24/11

Working with chains for the first time.....Ive had a lot of firsts lately and I like it....

Squat with chains
2 x 60 x 5
110 x 5
150 x 3
200 x 3
-add 1 set of chains...3 links on ground
200 x 3
240 x 3
-add another set of chains
240 x 2
290 x 1
310 x 0

Bulgarians
3 x 60 x 20 - 10 per leg

Reverse Hyper
short strap
105 x 10
140 x 10
190 x 10

Kettlebell Swing
with mini band
35 x 12
45 x 12
45 x 12

Kettlebell Obliques
2 x 70 x 15

musicman001
03-25-2011, 12:12 PM
ME Upper 3-25-11

Since I have to work tomorrow and will have no time to get to the gym, I hit it up this morning....pretty quick turnaround from last nights work...but still felt good!

Floor Press
45 x 10
95 x 8
135 x 5
155 x 3
175 x 3
195 x 1 PR
205 x 1 PR
215 x 0

JM Press
85 x 10
95 x 10
105 x 10

Skull Crushers
70 x 10
80 x 10
90 x 10 PR + no spotter

Tricep Kickbacks
22.5 x 10
27.5 x 10
30 x 10 PR

Iron Cross
2 x 10 x 12
10 x 10

Preacher Curls
70 x 12 - outer grip
80 x 10 - inner
90 x 5 - inner

Barbell Curls
to exhaustion
50 x 21
40 x 21
30 x 21

lil' power
03-25-2011, 12:31 PM
also think you need to work in those 100 rep band pressdowns in there...good work

musicman001
03-25-2011, 12:34 PM
also think you need to work in those 100 rep band pressdowns in there...good work

thanks mom.....i didnt have bands with me, but i can put those back in

musicman001
03-28-2011, 07:07 PM
DE Lower 3-27-11

Speed Squat
On 10" box + 2 plates
45 x 10
95 x 5
-Add choked light bands over quarters
95 x 2
4 x 145 x 2
3 x 155 x 2
3 x 165 x 2

Stiff Legged Deadlift
2 x 135 x 20
145 x 20

GHR
12 x 15
2 x 12 x 12

Kneeling Cable Crunches
95 x 20
110 x 20
125 x 20

Louie Abs
85 x 20
90 x 15

musicman001
03-30-2011, 11:10 AM
ME Upper 3-29-11

Switching workouts around a little this week, so mom can spot me on the heavy days. Since she's going to Ohio this weekend I can do DE by myself.

Bench Press w/ Bands
45 x 10
-Add doubled minis
45 x 5
95 x 3
135 x 3
155 x 2
175 x 1
185 x 1 with assistance
185 x .5 - focused on keeping arms in and pushing into the bench...bar came up much higher and faster than last set, but almost lost it on my face....

JM Press
85 x 10
95 x 10
105 x 10

Skull Crushers
70 x 10
80 x 10
90 x 10

Tricep Kickbacks
27.5 x 10
30 x 10
32.5 x 10

DB Overhead Press
32.5 x 15
37.5 x 15
40 x 15

DB Curls
35 x 10
37.5 x 10
40 x 6

BB Curls - 21s
60 x 21 - inner grip
50 x 21 - outer
40 x 21

musicman001
04-03-2011, 06:53 PM
ME Lower 3-31-11

Deadlift
conventional
135 x 5
185 x 5
225 x 3
275 x 2
315 x 2
365 x 1
405 x 0 - 3 attempts

Bulgarians
with DBs
40 x 20
40 x 20
45 x 20

Cable Pull Through
115 x 15
130 x 15
140 x 15

Side Raises
70 x 15
80 x 15
90 x 12

musicman001
04-03-2011, 07:16 PM
Weekend Training without mom.....who was up in Cincy training with a bunch of other strong women.....So I had to push myself....and I think I accomplished just that.

DE Upper 4-2-11

Speed Bench
45 x 10
-add doubled minis
45 x 5
3 x 95 x 3 Close
3 x 105 x 3 Mid
3 x 115 x 3 Wide

DB Row
85 x 8
90 x 8
95 x 8 PR!

Barbell Row
Low Row
115 x 12
135 x 10
145 x 10

Lat Pulldown
125 x 10
135 x 10
145 x 10

DB Overhead Press
35 x 15
37.5 x 15
40 x 15

DB Curls
35 x 10
37.5 x 6

Barbell Curls
50 x 21 Inner grip
40 x 21 Outer grip




DE Lower 4-3-11

Speed Squat
-10" box + 1 plate
45 x 10
-add double minis
45 x 5
95 x 5
3 x 125 x 2
3 x 135 x 2
3 x 145 x 2

Speed Deadlift
setup in the rack with mini bands choked over bar hooked to rack at one end and looped over 90# DBs at other end....in the video at end of post
2 x 135 x 3 conventional
2 x 185 x 1 sumo
2 x 205 x 1 conv.
2 x 225 x 1 sumo
240 x 1 conv
240 x 1 sumo....so much faster sumo than conventional....know what to work on

GHR
3 x BW x 15 choked mini around neck

Kneeling Cable Cruches
100 x 20
115 x 20
130 x 20 PR

Louie Abs
85 x 20
90 x 15
95 x 12


mKH1OQTi7wU