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Thor1321
06-22-2013, 05:43 PM
Standing military press
45x10x4
65x10
85x5
135x10x2
Dropset 135x6 85x6 75x6 65x6 45x12

Bradford press
45x20x4

Overhead extensions
25x20
45x20x4

Barbell curls
45x20
65x20x2
85x12
Dropset 85x12 75x8 65x12 45x20

larsen540
06-24-2013, 03:36 PM
Brandon make sure you add the date so I can make adjustments as needed.

Thor1321
06-25-2013, 03:43 AM
Will do! Would you like me to add daily diet on here too?

Thor1321
06-27-2013, 12:57 AM
6/26/13

No training today

Diet
6 am-2 large cups coffee
10 am- 4 eggs, 3 oz sausage, 4 hotdogs, 2 slice cheese American, toast with butter and strawberry jam
9 pm- large plate spaghetti with meat-sauce, French bread and 16 oz chocolate milk

Did not count macros today, ate very little and not at appropriate times

Thor1321
06-27-2013, 04:46 PM
6/27/13

Training

Mini band pull aparts
3x15
Mini band snatches
3x15
Light band face pulls
3x12

Barbell curls
45x10 65x12 75x12 85x12

Bent over rows
45x10 135x10 225x10x3

Bench press
185x6 245x2x3

wide grip bench press
225x10

Incline press
45x10 95x10 135x10x3

Seated military press
45x10x2 95x8x4

Thor1321
07-01-2013, 09:02 PM
7/1/13

Squats
45x10 135x5x2 225x3 275x1 315x1
365x1 405x4x2 405x2(had trouble with timing and was gassed)

Speed pulls
135x3x2 225x3x2 315x3x2
405x3x4 405x1x4(10-20 sec rest)

Leg extension/curl-superset
100x20/60x20
140x16/100x12(didn't have time for more sets)

Thor1321
07-02-2013, 02:48 AM
7/1/13

Diet

11 am-1cup coffee, heavy cream 1tbsp, coconut oil 1tbsp and half scoop protein

1 pm-1cup coffee and 1tbsp heavy cream

7:30 pm-1 scoop protein

8-bed-32oz 1% milk, 1scoop protein, 9 slices little caesars pizza, 48oz grape juice, 9 Oreo cookies and 2tbsp peanut butter

Thor1321
07-03-2013, 12:01 AM
7/2/13

Diet

9 am-1cup coffee, 1tbsp coconut oil, 1tbsp heavy cream and half scoop protein

Noon-9oz chicken cooked, 1cup lettuce, half cup celery, 3grape tomatoes, 3tbsp Romano basil vinaigrette and 1tbsp olive oil

3 pm-9oz chicken cooked, 1cup lettuce, half cup celery, 3 grape tomatoes, 3tbsp Romano basil vinaigrette and 2tbsp olive oil

7 pm-3 bedder with cheddar hot dogs with mustard

Macros=196g pro/28g carbs/136g fat

Thor1321
07-03-2013, 07:49 PM
7/3/13

Mini band pullaparts
3x15
Mini band snatches
3x15
Light band face pulls
3x12

Curls
65x12x3

Rows
185x10x3

Bench
185x2 225x2 255x2 270x2x3

Rolling press
45x20 65x20 65x16x2

Push downs
60x20 80x20x2 100x12

Flies
20x20x5

Thor1321
07-04-2013, 01:35 AM
7/3/13
Diet

7 am-1cup coffee, 1tbsp coconut oil, 1tbsp heavy cream and 1/2 scoop protein

10 am-2 cups lettuce, 1/2 cup celery, 10.5oz chicken, 3tbsp Romano basil vinaigrette and 2tbsp olive oil

Noon-1cup coffee, 1tbsp coconut oil, 1tbsp heavy cream and 1 scoop protein

3 pm-2 cups lettuce, 1/2 cup celery, 10.5oz chicken, 3tbsp Romano basil vinaigrette and 2tbsp olive oil

6:15-1 scoop protein

7pm-12am-2 bananas, ice cream sandwich, 3 cups lucky charms, 5 coconut cookies
32oz grape juice 3 cups 1% milk and 1 large carrot cupcake

Thor1321
07-04-2013, 01:37 AM
Macros=291 pro/551 carbs/204 fat

Thor1321
07-04-2013, 11:06 PM
7/4/13
Macros=83 fat/30 carbs/67 pro
Should have eaten a lot more wasn't much food in the house though

larsen540
07-05-2013, 11:31 AM
Good stuff man this is looking good. You have already made some progress

Thor1321
07-05-2013, 08:41 PM
Thank you I really appreciate all the help

Thor1321
07-05-2013, 08:55 PM
7/5/13

No training

Diet

10 am-2cups coffee, half scoop protein, 1tbsp heavy cream and 1tbsp coconut oil

2 pm-3 cups lettuce, 1/2 cup onions, 9oz cooked measure 12% fat ground beef, 3 pickles, half cup cheese, 1tbsp ketchup, 2tbsp olive oil and covered in mustard

7 pm-2cups lettuce, 9oz cooked measure 12% fat ground beef, 2 pickles, half cup cheese, 2tbsp olive oil and covered in mustard

Macros=188g fat/24g carbs/170g pro

Thor1321
07-06-2013, 03:43 PM
7/6/13

Overhead extensions
25x12 45x12 65x10 85x10 105x8 115x8

Ez-Curls
25x20 45x20x5 65x12x3
Drop set 65x12 55x6 45x20 25x50

Push-ups
15, 10x2

Thor1321
07-08-2013, 11:36 PM
7/8/13

Trying out a new gym

Squats
Worked up to 425 for 2 doubles

Speed pulls
315x3x6(alternating between double overhand and snatch grip)(10-20 sec rest)

Leg press
200x20 400x20x2 490x20

Seated calf raise
45x20 90x16 90x10(I really hate these lol)

Did some curls with my brother

Thor1321
07-09-2013, 01:34 AM
7/8/13

Diet

10 am- 2cups coffee, 1 scoop protein, 1tbsp coconut oil and 1tbsp heavy cream

9 pm-1 scoop protein

10:30 pm- big plate of teriyaki chicken, beef and rice, 2 brownies, 16oz 2% milk and big bowl of fruit salad

Thor1321
07-09-2013, 11:13 PM
7/9/13

Sled pulls(rows, high pulls and Ys)
125x1 down and back
Sled pulls(rows and high pulls)
175x1 down and back
215x1 down and back

Light good mornings
45x10 135x10x3

Seated good mornings
45x20x2 95x20

Thor1321
07-11-2013, 01:52 AM
7/10/13

Diet

10 am-3 cups coffee, 1/2 scoop protein, 1 tbsp heavy cream and 1 tbsp coconut oil

4 pm-2 large eggs, 4 slices bacon, 6oz cooked measure chicken and 1 tbsp coconut oil

8 pm-9oz cooked measure chicken, 4 slices bacon, 1 tbsp coconut oil and 2 tbsp peanut butter

Macros=137g Fat/11g carbs/202g protein

Thor1321
07-11-2013, 10:51 PM
7/11/13
Light band work
Pullsaparts 3x15
Facepulls 3x12
Upright rows 3x15

Curls
65x10x3

Rows
185x10x3

Bench
185x2. 225x2. 255x2. 270x2x3.

Skull crushers
65x20 95x10x3

Band press downs
100

Cross face extension
10x20 20x20

Flies
30x20x2

Thor1321
07-12-2013, 01:09 AM
7/11/13

Diet

10:30-1/2 scoop protein, 1tbsp coconut oil, 2tbsp heavy cream, 2cups coffee

2:00-12oz cooked measure chicken, 2cups lettuce chopped, 1cup celery chopped, 2 slices bacon, 1tbsp coconut oil, 2tbsp olive oil and 1cup shredded cheese

Post workout-1scoop protein

9-bed- 1 bowl macaroni and cheese/w/2 hotdogs, 32oz milk, 1 chocolate chip muffin, 32 oz lemon lime soda and a carrot cupcake

Macros=244g fat/459g carbs/244g pro

Thor1321
07-14-2013, 02:38 AM
7/13/13

Standing military press
45x5x2 95x5 135x3 155x1 175x3

Push press
135x15

Bent over rows
135x10(wide grip) 135x10(narrow grip) 185x10(wide) 185x10(narrow) 225x10(wide) 225x10(narrow)

Lateral raises
20x10x3

Front raises
20x10x3

Thor1321
07-14-2013, 02:43 AM
7/13/13

Diet

Didn't eat before training

Back loading-didn't count macros- had large piece steak, baked potato, salad, 2slices cake 2scoops ice cream, 32oz root beer, 32oz chocolate milk and six coconut cookies

Thor1321
07-14-2013, 02:54 AM
Oh btw 276 yesterday that's 4 pounds down not much but it's something only 16 pounds till I reach my goal weight for my next meet

Thor1321
07-16-2013, 03:16 AM
7/15/13

Macros=145g Fat/23g Carbs/181g Pro

Thor1321
07-17-2013, 12:29 AM
7/16/13

Squats
45x5x2 135x5 185x5 225x5 315x2 365x2 405x2x6
W/wraps
455x2 495x2

Sldl 5 in deficit
45x10 135x10 225x10x2 275x10

Lat pulldowns
150x10 180x10 180x8

Thor1321
07-17-2013, 02:13 AM
7/16/13

1:00-coffee and protein

Post training-1 scoop protein and 2 cups milk

8-BED-about 10 oz pork chops, glen oaks strawberry banana yogurt 1 container, 1 large potato w/ butter sour cream and toppings, 3 cans Mountain Dew and 2 chocolate chunk cookies

Macros=85g Fat/511g Carbs/204g Pro

Thor1321
07-18-2013, 09:12 PM
7/18/13

Barbell curls
65x12x3

Bentover rows
185x10x3

Bench
185x2 225x2 255x2 270x2x3(getting easy)
Close grip bench
225x8

Tricep pushdowns
80x12 80x10x2

Rollback press
20x20x2

Dumbbell
20x20 30x10(focused on sqeezing)

larsen540
07-19-2013, 08:19 AM
Good stuff man I told ya it would get easy. This next week I want you to still front load your work out as you have been face pulls band snatches pull aparts curls and lat pull downs. Then when you go to bench do the same start heavy work on singles this week. trying to hit 300ish. Make sure to vid it so I can see your form. After you bench I want you to do pin presses but from your chest. heavy singles. About 5 sets. THan do 100 pushups in as few as sets as possible and as fast as possible. Then finish with tricep pushdowns.

Thor1321
07-23-2013, 04:44 PM
7/22/13

Deadlift
405x3x3 455x2x3 495x2x3 545x1

Front squats
135x5 185x5 225x5 275x1 315x1

Leg extensions
105x20 150x10 180x16 210x12 180x12

Leg curls
120x16 120x12 150x12x2

Dumbbell shrugs
50x16 80x16x3

Batwings
30x20x2

Thor1321
07-23-2013, 04:52 PM
7/22/13

Macros=160g Fat/611g Carbs/232g Pro

Thor1321
07-26-2013, 01:31 AM
7/23/13

225g Fat/27g carbs/218g Pro

7/24/13

141g Fat/31g Carbs/260g Pro

Thor1321
07-26-2013, 01:33 AM
7/25/13

Squats
45x10 45x5 135x5 185x5 225x5 275x5 315x5 365x5x3
275x20

Macros

168g Fat/414g Carbs/278g Pro

Thor1321
08-01-2013, 12:01 AM
7/28/13

Squats
45x5 135x5 225x2 315x2 365x5x2 405x5x2 275x20

7/31/13

Curls
65x12x3

Pull downs
180x10x3

Bench
185x1 225x1 250x1 270x1x2 280x1 290x1

Pin press
135x5 225x2 245x1x2 265x1x2 265(missed twice)

Push-ups
20,10,10,10,5,5,8,2,10,10,10
100 total

Tri pressdowns
80x12 100x12 140x10 120x10x2
dropset
120x10 100x8 80x10 60x20 40x30

Thor1321
08-02-2013, 10:31 PM
8/2/13

Speed Squats
45x5x2 135x5 225x3 225x2
275x2x2 315x2x4 365x2x2

Front squats
225x5x2

Leg press
400x20 490x20x2

45 degree hyper/w/bar
20x3

Pull downs
180x10 210x10 210x8 210x5

One arm dumbbell rows
80x20 80x12

Thor1321
08-13-2013, 02:40 AM
8/6/13

Deadlift
135x3 185x3 225x3 275x2
315x1 365x1 455x1 495x1 545x1 585(miss) 405x6

8/9/13

Barbell Curls
75x12x3

Pulldowns
195x10x3

Bench
185x2 225x2 250x1 265x1 275x1 285x(miss)

Pin press
45x5 135x5 225x2 245x1x2 255x1x3

Push-ups
10x6 8x2 5x4 4x1
100 total

Tricep press downs
120x12x3 120x10

8/12/13

Squats
No belt
45x5 135x5 185x3 225x2 275x2 315x2 365x2 405x1
Add belt and wraps
425x2 445x2 465x2

Leg press
380x20 580x12x2

Thor1321
08-15-2013, 03:50 AM
8/14/13

Curls
55x12x3

Pulldowns
180x10x3

Bench
185x2 225x2 250x1 275x1 295x1(was sloppy butt left the bench wasn't too hard though)

Pin press
45x5 135x3 225x2 245x1
265x1x4

Push-ups
70 total (was being rushed)

Tricep pressdowns
120x12x3

Thor1321
08-20-2013, 05:52 AM
8/15/2013

Pullaparts
15x3
Military press
45x10 95x10 115x10 135x8 135x7
Deficit snatch grip pulls
185x16 225x16
Fat grip pulls
225x6 225x5 225x4
Curls
30x12x2 40x10
Barbell curls
45x20x2
Seated Calf raises
90x20 90x16x3
Machine delt fly
60x20x2 90x12 105x12

8/19/2013

Skwaats
45x5x2 135x3 225x3 315x2
365x2
Add belt
405x2x4

Deficit pull
365x2x6

Leg press(drop set)
580x20 490x10 400x10 200x20

I was being rushed out of the gym so had get it in quick

Thor1321
08-20-2013, 06:06 AM
Took some measurements the other day


Current
Arms 17"
Legs 30"
Calves 17"
Forearms 14"
Waist 44"
Chest 47"
Neck 18"

Goals by January
Arms 20"
Legs 32"
Calves 20"
Forearms 16"
Waist 36"
Chest 50"
Neck 20"

Current bw-275lbs
Goal by January-250lbs

Thor1321
08-22-2013, 01:31 AM
Curls
65x12x3

Pulldowns
180x10x3

Bench
225x1 250x1 270x1 300xmiss

Pin press
225x1 265x1x5

Press downs
120x12x2 120x20 100x10x3

Didn't have energy for the push-ups

Thor1321
08-22-2013, 01:37 AM
The 300 press popped off the chest easy but stalled out a little less than half way I think setup had something to do with it I could tell I wasn't tight hopefully i can still pull off 300 at the meet.

Thor1321
08-24-2013, 12:02 AM
Klokov press
45x16 65x10 85x10x3 45x20
Snatch grip deficit sldl(purposely rounded upper back)
225x12x3
Ez bar curl
25x20 65x16x3
Overhead extensions ez bar
45x20 65x20x3
High bar squats close stance
185x12x3 225x12

Thor1321
08-27-2013, 03:13 AM
8/26/2013

Squats
45x5 135x3 225x2 275x2 315x2 365x2
Add belt
405x1
Add wraps
460x1 505x1
No wraps and close stance
275x16

Thor1321
08-31-2013, 12:40 AM
8/27/2013
Bench
45x10 45x8 135x5 185x2 225x1 250x1 270x1 225x10
225x5
Neutral grip db bench
60x16 70x10 80x6
Hammer row
140x10 180x10 270x10x2
Hammer pulldown
90x10 180x10 270x10
dropset
320x6 270x6 180x12 90x20

8/30/2013
Deadlifts
135x3 225x3x2 275x1 315x1 365x1 405x1x2 455x1 505x1 560x1 405x5
Deficit
405x5
Block
405x5
dimmel dead
135x20 185x20x2

Thor1321
08-31-2013, 12:45 AM
8 days out
Will be staying low carb till Friday then weigh and reintroduce carbs afterwards
Openers will be
Sq-462lbs
Bp-270lbs
Dl-562lbs

I'm hoping to hit 1500 I'm sure I will hit 1400+ easy

Thor1321
09-10-2013, 01:10 PM
Meet results

Squats went fairly well I hit 460 for my opener moved fast then followed that with 500 which also moved pretty fast third attempt was 540 which I missed lost balance on the way out of the hole I believe I just wasn't ready for this weight. Bench went well hit 270 opener followed by 290 third attempt I took 315 and missed off the chest would have been smarter to take 300 or 305. Deadlifts went awesome took an opener of 560 which flew like a rocket my second attempt was 600 which felt just as fast then I went 640 for my third attempt which felt heavy but moved fairly quick after that I was informed by one of the local powerlifters Ben Seath that I was 10lbs away from the state record so he put in a fourth for me of 655 which I managed to get to my knees but I stalled out from there. Although I did not hit 1500 this meet was a great success.

KevinStarke
09-10-2013, 02:20 PM
Awesome job at the meet, huge deadlift and squat man and good stuff on going or the 4th attempt regardless. Great job prepping I'm surprised I never saw this journal I'll be checking in keep it up.

Thor1321
09-10-2013, 02:23 PM
Goals for next meet around May-Aug

Sq-600/Bp-350/Dl-700/1650 Total
In either 242lb or 275lb weight class

Thor1321
09-10-2013, 02:30 PM
KevinStarke thanks

Thor1321
09-22-2013, 08:00 PM
Day 1

Squats
380x5x4
Pause squats(3 second)
225x5 275x5 315x5
Front squat
135x5 185x5 225x4

Day 2


Barbell curls
65x12x4
Pulldowns
180x12x2 210x8
Bench
135x2 185x2 225x2 245x2
265x2x2
Dumbbell bench
50x20 60x20 70x12 70x8
Overhead tri extensions
45x20 65x16 65x12
Dumbbell flies
30x16x3

Day 3

Speed pulls
365x3x6
Front squats
135x5 225x5 225x9
Dimmel deads
45x20 185x20x2

Thor1321
09-23-2013, 07:35 PM
9/23/13

Bands snatches/pull aparts
3 sets of 10 each
Rear delt fly/high to low pull
4x12 each
Pulldowns/bar curls
P180x10 C65x10 for 4 sets
Bench
175x2 225x2 245x2 265x2 275x2
Incline bench
45x10 135x5 185x5x2 205x5
Pin press
135x3 225x3x3

Thor1321
09-27-2013, 09:09 PM
Squats
405x5
Deficit pulls
405x5x5
Pull-ups
BWx4 BWx3(embarrassing)
Bent over rows
225x8 185x10x2
Seated row
180x10x3
Pulldowns
180x10x3

Thor1321
09-27-2013, 09:09 PM
Shoulder press
20x20 40x12 45x12 50x12 55x9 45x12
Front raise
25x12 30x12x3
Lateral raise
20x12x4
Rear delt raise
20x12x4
Pushdowns (all one set)
Straight bar 100x12
Rope 60x12
Triangle bar 80x12
Superman stretch
6 sets held for 5 secs(not sure if doing these right)
Hammy curls
60x16 80x16 100x16
Planks
5 sets 1min

Thor1321
10-28-2013, 02:57 PM
Band pull aparts and snatches
10x3sets each
High to low pulls with rear delt raise
12x4sets each
Lat pulldowns with barbell curls
P180x10x4 C65x10x4

Bench(didn't take much rest)
195x5 240x3 240x2 240x1

Push-ups(also known as hell)
10,10,10,10,8,5,5,10,10,10
Kennelly press
30x8 35x8 40x8
Tate press
15x10 30x10 40x10x3

Band tricep pushdowns
25,25,25,25,

Thor1321
10-28-2013, 03:00 PM
Week 2 day 2

Can't find write up but did deadlift 515x3

Thor1321
10-28-2013, 03:01 PM
Can't find third day

Thor1321
10-28-2013, 03:03 PM
Week 3 day 1


Band pullaparts with band snatch
3 sets of 10 each
Low to high pull with rear delt raise
4 sets of 12 each
Pulldowns with dumbbell curls
p195x10x3 p180x10 c30x10x4
Bench(felt off today)
175x2 225x2 245x2x2 265x2
Incline bench
185x5x3
Pin press
225x3 245x3x2

Thor1321
10-28-2013, 03:04 PM
Week 3 day 2


Rack pulls
545x3
Squats
225x15 250x15x2 260x15
Leg press
490x10x3
Pull against pins(3 count hold)
135x3 sets 225x2 sets
Sldl with leg curls
S185x16x2 S185x12
L80x20 L80x16x2

Planks
5 sets of 40sec

Thor1321
10-28-2013, 03:05 PM
Day 3


Overhead press
135x5 155x4 165x4
Barbell shrugs
135x20 225x16x3 315x12 315x10
Seated Lateral raise
20x12 25x12 30x10x2
Plate front raise
45x16x2
Rear delt machine flies
60x20x3
Kennelly press
40x12x3
Pushdowns
120x12 140x10 160x8

Thor1321
10-28-2013, 03:10 PM
Week 1 day 1

Band pullaparts with band snatches
3 sets of 10
High to low pull with rear delt fly
4 sets of 12
Pulldowns with curls
P180x10x4 C70x10x4
Bench
185x2 225x2 250x2 260x2 270x2(ass came up second rep)
Incline press
185x5 195x5 205x5
Pin press
245x3x3

Day 2

Squats
45x5 135x5 225x3 315x3 365x1 wraps 405x5
Deficit pulls
405x5 415x5 425x5 435x5 445x5
Bent over rows
225x5x2 275x5(got pretty sloppy on this set)
Pull-ups
5,4,
Lat pulldowns
180x10x3
Seated wide grip rows
180x10x2

Day 3

Seated dumbbell shoulder press
20x20 20x10 50x12x4
Seated front raise
20x12x4
Lateral raise
20x12x4
Chest supported rear delt raise
15x12 20x12x2 25x12x2
Pushdown cuircut
Pb140x12 R60x12 Tb60x12
Pb150x12 R60x12 Tb80x12
Pb160x12 R60x12 Tb100x12
Superman stretch
20sec for 5 sets
Planks
40sec for 3 sets 50sec for 2 sets
Single-leg leg curls
60x12x3 each leg

Thor1321
10-28-2013, 03:12 PM
Week 2 day 1

Band snatch with band pullaparts
3 sets of 10 each
High to low facepull with rear delt fly
4 sets of 12 each
Pulldowns with curls
4 sets of 10 each
Bench(2sec pause)
185x3 225x3 240x3 240x2 240x1(5 count)
Push-ups(no more than 1 min rest)
10,10,10,10,10,10,10,10,10,10
100 total
Kennelly press
25x10 40x8 45x8x2
Tate press
25x10 40x10x3
Band pressdowns
100

Thor1321
10-28-2013, 03:16 PM
Day 2

Deadlift
135x3x2 225x3 275x2 325x3 375x1 405x1 455x1 515x1 540x3
Pause squats(ass to grass)(2 count)
315x3x5
Dead squat from pins
135x3 225x3 275x3x3
Leg pres(heavy)
400x10 580x10 670x10x2
Bent over rows(strict form)
45x10 135x10 185x10x3
Cable Flies
40s for 20. 30s for 20x3

Day 3

Bench+light band
135x3x3 145x3x3 155x3x3
165x3x3
Seated dumbbell shoulder press
20x20 60x10x2 70x8x2
Plate front raise
45x20x2
Lateral raise
20x20 20x16 15x20
Chest supported rear delt raise
20x16 20x12x2
Planks
5 sets of 40secs
Superman stretch
5 sets 20sec
Fat grip sldl
135x3 135x5 185x5x2 225x5x2 275x1x2
225x1(10 sec hold)x2
Fat grip curls
45x20x3

Thor1321
10-28-2013, 09:48 PM
Week 3 day 1

Band pullaparts with band snatches
3 sets of 10 each
Low to high pull with rear delt fly
4 sets of 12 each
Pulldowns with barbell curls
P180x10x4 C65x10x4
Bench
185x2 225x2 250x2 265x2
280x2
Incline press
205x5x3
Pin press
245x3x3

Thor1321
11-03-2013, 06:00 PM
Day 2

Rack pull
135x3 225x3 315x1 405x1 495x1 585x3
Squats
135x8 225x10 250x15x4
Leg press
400x10 580x10 630x10 680x12 700x10
Pin pulls(3 count hold)
5 set 225x3 275x3x2 325x3x2
Sldls
185x16x2 185x12
Leg curls
80x20 80x16 80x12

Day 3

Ohp
45x5x2 95x5 115x5 135x5 160x5 (trying out belt) 160x3x2
Dumbbell shrugs
80x16x2 100x12x2
Lateral raise
15x20 20x16
Front raise
15x20x2
Machine rear delt fly
60x20 75x20 90x12
Close grip bench(20 sec rest)
135x20 135x12
Jm press(20 sec rest)
135x12 135x10
Tricep push downs
100x20 110x20 120x16 140x10
Pulldowns
180x10 195x10 210x10

Thor1321
11-10-2013, 11:13 PM
Day 1

Band snatch with pullapart
3 sets of 10 each
High facepull with rear delt raise
4 sets of 12 each
Pulldowns with barbell curls
P180x10 P195x10x3
C65x10x4
Bench
185x2 205x2 225x2 245x2 265x2 280x2
Incline press
205x5x3
Pin press
250x3x3

Day 2

Squat(with wraps)
425x5
Deficit pulls
405x5x4
Bent-over rows
225x5 245x5 265x5
Pull-ups
BWx4 BWx3 BW+BANDx5x2
Pulldowns
180x10x3
Wide grip seated row
180x10x3

Day 3

Seated shoulder press/w/fat grips
25x15 25x12 40x12 50x12x4
Lateral raise/w/fat grips
15x12 20x12 25x12 30x12
Alternating front raise
20x12 25x12 30x12 35x12
Rear delt machine
90x12x4
Barbell curls
45x20x3 55x20 65x20
Push down circuit
PB120x12 TB80x12 R60x12
PB140x12 TB90x12 R70x12
PB160x12 TB90x12 R60x12
Planks
50sec for 5 sets
Superman stretch
5 sets of 10secs
RDLs with Hamstring curls
RDL200x16 HC80x20
RDL200x16 HC80x20
RDL200x16 HC80x16

Thor1321
11-17-2013, 06:59 PM
Day 1

Band Snatches with pullaparts
3 sets of 10
High to low pull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
P180x10x4 C65x10x4
Bench
135x5 185x1 225x1 250x5
Dumbbell incline press
70x5 80x5 90x5
Pin press
225x3x3

Day 2

Squats(with wraps)
450x3
Deficit pulls
460x3 480x3 500x3
Pull-ups
BW for 4,5, BW+band for 8,5,
Pulldowns
180x10 195x10 210x10
One arm row
80x12each 90x12each 100x10each

Day 3

Seated military press
65x10 85x10 105x10x5
Lateral raises
15x10 20x10 25x10 30x10 25x10 20x10 15x10
Front raise
15x10 20x10 25x10 30x10 25x10 20x10 15x10
Rear delt machine
60x10 75x10 90x10 105x10 90x10 75x10 60x10
Pulldown bar tricep extensions
120x10 140x10 160x10 180x9
Preacher curls with hammer curls
PC65x10x2 PC45x10 HC30x10x3

Thor1321
11-24-2013, 09:40 PM
Day 1


Snatches with pullaparts
3 sets of 10
Rear delt fly with high facepull
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
135x5 185x1 225x1 225x5x3
Tate press
35x12 40x12 45x12 50x12
Kennelys
40x12x4

Day 2

Deadlift
540x2 560x2 580x2
Pause squats(5 count pause)
275x2 285x2 295x2 305x2 315x2
Leg press
400x12 490x12 580x12x2
Bent over rows
135x10 185x10x2

Kong
11-25-2013, 02:36 AM
Lookin good in here!

Thor1321
12-13-2013, 09:40 AM
Day 1

Band snatch with pullaparts
3 sets of 10
Low to high pull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
135x5 185x1 225x1 250x5x2
Dumbbell incline press
80x5x3
Pin press
225x5x3

Day 2

Rack pulls
495x5
Squats
275x12 295x12 315x12
Leg press
580x10x3
Pin pull(5 sec hold)
225x1 315x1x2
RDLs with leg curls
R200x16 L80x16
R200x16 L80x16
R200x16 L80x16

Thor1321
12-13-2013, 09:48 AM
Day 1

Pullaparts and band snatch
3 sets of 10
High to low facepull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
135x5 185x5 225x5 250x5
Incline press
135x5 205x5x3
Dumbbell press
70x5 80x5 90x5 100x5
Pin press
225x3x3

Day 2

Squats
420x3 440x3 460x3
Deficit pulls
460x3 480x3 500x3
Front squats
225x3x3
Pull-ups
BWx5 BWx4 BANDx6 BANDx5
Pulldowns
180x10x3
Seated rows
180x10x3

Day 3

Seated Military press
155x5 165x5 175x5 185x5 145x10
Lateral raise
20x12x4
Front raise
20x12x4
Rear delt machine fly
90x12x4
Single leg Leg curls
40x12x5
Planks
5 sets of 1 min

Thor1321
12-13-2013, 09:51 AM
Day 1

Pullaparts with band snatches
3 sets of 10
High to low facepull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
185x5x2 205x5x2 225x5x2
Dumbbell bench
90x8 100x5x2
Kennellys
40x12x4
Push-ups
60 total(wanted 100 but was under time constraints)
Band Pushdowns
80 total

Day 2

Deadlifts
545x2(felt slow so didnt take 585 like I had planned)
Pause squats(5 count)
275x2 285x2 295x2 305x2 315x2
Pin squats(beltless)
275x2x2 315x2 365x2 405x2
Leg press
400x10 490x10 580x10x2
670x10x2
Sldl
245x12x3
Leg curls
100x12x2 90x12x3

Day 3

Pullaparts with band snatch
3 sets of 10
Pulldowns with dumbbell curls
4 sets of 10
Bench with bands
135x3 145x3 155x3 165x3 175x3 185x3
Seated behind the neck press
105x12x4
Seated Overhead extensions
65x12x4
Lateral raise
20x12x4
Front raise
20x12x4
Rear delt machine fly
90x12x4

Thor1321
12-25-2013, 02:34 PM
Day 1

Band snatch with Pullaparts
3 sets of 10
Low to high pull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
185x5 205x5 225x5 255x5
Dumbbell press
50x10 80x5 100x5x3
Incline press(not sure what happened here)
185x5x2 185x4
Pin press
225x3x3

Day 2

Band Facepull a with band pull downs
3 sets of 10 each
Front squats with dumbbell rows
3 sets of 10 each
Rack pull
135x5 225x5 315x5 405x5 495x5
Squats
260x12 280x12 300x12
Leg press
400x10 580x10 670x10 760x10x2
Dropset 760x10 670x12 580x16 490x16 400x20
Pin pulls(5 count)
225x3x3
Leg curls
80x16x4
Weighted Planks with 45s
45 sec for 3 sets

Thor1321
01-06-2014, 01:37 AM
Monday

Band Pullaparts with band snatches
3 sets of 10
High facepull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
185x3 205x3 225x3 260x3
Dumbbell bench
70x10x3
Incline press
135x10x3
Pin press
205x5x3
Nipple blasters(basically just popping of the chest very short ROM)
135x16,7, 135x16,8,3 135x10,5,5
DB Flies
20x20x2

Wednesday

Pullaparts with dislocates
3 sets of 10
Leg curls with front squats
3 sets of 10
Squats(beltless)(wrapless)
385x5
Deficit pulls(beltless)
405x5x5
Band assisted Pull-ups
8,6,6,5,
Hammer row
180x10x3
Hammer pulldown
180x10 230x10x3
One arm dumbbell rows
80x20 90x16 100x12

Friday

Pullaparts with band snatches
3 sets of 10
Front raise with lateral raise
3 sets of 10
Seated military press
185x3 205xMISS 185x1 135x10
Pushdown cuircut(3 movements)
PB100x12 TB80x12 R60x12
PB110x12 TB90x12 R60x12
PB120x12 TB100x12 R60x12
PB130x12 TB100x12 R60x12
Leg curls
80x16x3 100x12x2
Decline ball toss sit-ups
3 sets of 10

Thor1321
01-11-2014, 02:09 PM
Day 1

Band Pullaparts with band snatches
3 sets of 10
Low to high facepull with rear delt fly
4 sets of 12
Pulldowns with barbell curls
4 sets of 10
Bench
185x3 230x3(close grip) 230x3(wide grip) 230x3(natural grip)
Push-ups
15,10,15,10,15,10,10,5,5,5,
Tate press
40x10x3
Kennelly press
40x10x3
Band Pushdowns
100

Day 2

Pullaparts with dislocates
3 sets of 10
Leg curls with front squats
L135x10 F135x10 L150x20 F135x10 L165x10 F135x10 L180x10 F135x10
Leg curls
180x10 195x10 210x10 225x10
Deadlift(beltless)
400x5 455x5
Pause squats(2 count)(beltless)
225x3 275x3 305x3x2
Pin squats(beltless)
225x3x3
Leg press
580x10x2 670x10x2
Bent over rows
185x12x3
Machine flies
120x12,9,5,5,5,4,

Day 3

Band Pullaparts with band snatches
3 sets of 10
Lateral raises with front raises
3 sets of 10
Bench(bands)
135x3x3 155x3x3 175x3x3
135x10
Dumbbell shoulder press(deep stretch)(5 sec decent)
40x10x3
Chest supported rear delt raise
15x10 20x10x3
Barbell Curls
65x10 85x8
EZ bar curls
65x10x3 85x10

Thor1321
01-25-2014, 02:37 PM
Monday

Band Pullaparts with band snatches
4 sets of 12
High to low facepull with rear delt fly
4 sets of 12
Pulldown with barbell curl
4 sets of 10
Bench
185x3 205x3 225x3 245x3 265x3
Incline bench
135x3 155x3 175x3 195x3 205x3 215x3 225x3
Pin press
250x3x3
Pushdowns
120x10x3 100x10 110x10 80x10

Wednesday

Band pullaparts with band snatches
3 sets of 10
Pulldowns
180x10x3
Leg extensions
135x16 150x14 165x12 180x10
Front squats
135x5 185x3 225x1
Squats
275x1 315x2 365x3 405x5
Deficit pulls(beltless)
365x5 385x5 405x5 425x5 445x5
Bent over rows
185x5 205x5 225x5 245x5
Band assisted Pull-ups
BWx8 BWx6
Hammer row
180x12x4
Hammer pulldown
210x12 180x12x3
Seated Calf raises
90x20 90x14 90x12 70x14
Planks
3 sets 1min

Friday

Band Pullaparts with band snatches
4 sets of 12 each
Pulldowns with barbell curls
4 sets of 10 each
Lateral, front and rear delt raise
3 sets of 12 each
Seated military press
135x3 150x3 165x3 180x3 135x10
Tricep circuit(pull bar,T bar, Rope)
3 sets of 12 each
Leg curls
4 sets of 12