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Trapswede86
10-22-2011, 10:05 AM
Whats up fellow brothers/sisters of the iron. Heard alot about this site and decided I would start posting my workouts here as well. Figured I would go ahead and post everything I've done this week. I run a 4 day routine.

Monday: ME Shirted bench

warmups
added rage X
3 board
315x3
added lever belt
365x1
added wrist wraps
405x1
420x3
435x3

Rack lock outs:
225x5
365x6
375x5

Floor Press:
135x5
180x8
190x7

Incline tate press:
25x2x12
Band Press Downs:
2x10

Band Rear Delts:
2x12
short Bar front raise:
2x10


Tuesday: ME squat

Close stance low box squat:
warmups

added lever belt
225x1
275x1
315x1 PR
330x1 PR
350x1 PR

Getto GHR:
2x15

back ext:
3x15

Abs: 2x10

Rope Tricep ext:
3x60x20



Thursday: Raw Bench

Warmups

work sets:
3 board
280x3
285x3
2 board then did a rep and switched to one board
300x2

Medium Grip 4 board:
275x8
315x7

Smith Machine JM's:
135x2x10

Plate Front Raise:
25x2x15

band Rear delt:
2x12

barbell rows off bench:
185x3x5



Friday: DE lower

Squats: Box Squats
Warmups

added loose brief plus loose suit straps down
290x8x2
315x2

Speed deads:
225x1
265x8x1
315x1
365x1

Reverse Hypers:
45x12
115x12
185x12

Dumbell side bends:
30x12
45x12
50x12

Calfs: not sure what weight lol
1x12
1x20

Ab machine:
3x12

Trapswede86
10-24-2011, 06:36 PM
Monday: ME UPPER

Bench:
Warmups

Added Rage X

2 board
315x1
365x1
405x1
415x3
430x3 PR

Rack Lockout:
225x5
315x3
375x5
390x5 PR

Dumbell Floor Press:
65x7
80x5
90x6

Tricep Dumbell ext:
30x2x8

Tricep Pushdowns:
100x8
120x8

Band side raises:1x15 1x12
Band Front raises: 1x15 1x12

machine Shrug:
200x15
250x15


Awesome session tonight! Smoked 430 for 3 off the two board. 450 will be mine in no time !!!
__________________

Trapswede86
10-25-2011, 07:10 PM
Tuesday: ME LOWER

Deficit Deads: Conv off 25 rubber plate ( right at 2 inchs)

135x3x1
185x2x1
235x1
285x1
335x1

Sumo deads of 45 rubber plates:
added pro Squatter ( Just trying to get the hang of deadlifting in the suit)
straps down
345x1
straps up
385x1
455x0 Someone must of stapled it to the floor lol. Was pulled out by this time. the deficits really burned me out. Was not smart at all to try this. Well live and learn.

Getto GHR
2x10

Back ext:
2x15

Ab Machine:
100x15
125x15
150x15

Not a bad workout. Expected more out of the deficit deads but I've never done them so I can't cry about too much lol.
__________________

muscle_g
10-25-2011, 07:15 PM
Glad to see you finally got over here!!

Trapswede86
10-26-2011, 08:55 AM
Glad to see you finally got over here!!

Yea man lol. I actually been here for almost a year but just started posting.

Trapswede86
10-28-2011, 07:25 PM
Friday: Bench

Warmups
added Rage X
2 board
315x1
365x1
405x1
440x1 10 pound PR
455x1 25 pound PR !!!!!!!! ( Smoke show baby) !
1 board
405x3 rep PR

took off shirt
( Working Raw Form)
275x3x1
225x3
185x3x1
135x5x1


That was it for tonight. Came in and did what I wanted to do. Smashed it !

Trapswede86
11-01-2011, 07:24 PM
Monday: Raw Bench

Flat Bench:
Warmups
225x3
275x1
added 2 board
315x5
1 board
295x3 rep PR
305x3 rep PR

Floor Press with Chains:
135x5
225 + chains(275 at top) x3
275 + chains(325 at top) x0 ( almost had it, missed a little past halfway)
260 + chains(310 at top) x1
225 + chains x 4

Speed Bench:
135x3x7

Shrugs:
135x8
225x8
315x8
365x6

Dumbell ext:
35x2x6

Band Rear delts:
1x20


Good way to start the week off. Raw bench is feeling better. Still working out some kinks though.



Tuesday: ME Squat

SSB low box squat:
warmups
230x3
280x3
320x1
360x1
280x7

Getto GHR:
2x15
1x10

Back ext: 1x15

45 Degree back Raise with 45p bar on back:
2x10

Abs:
2x12

Trapswede86
11-03-2011, 07:32 PM
Thursday: Geared Bench

Warmups:
added Rage X
3 board
315x3
365x3
405x1
440x2 PR
450x2 PR

Rack Lock outs:
315x3
365x1
395x2
reset rack height
395x4 PR
405x4 PR

Floor Press:
135x5
added chains
135(185 at top) x 10
225(275 at top) x5
close Grip
225(725 at top) x1


Called it right there. Awesome session tonight. Was getting late so didn't have time for acessory work.