10/9
coan philipi week #7
sumo DL 135# x 5; 225# x 3; 315# x 1; 385# x 1; 430# x 1 x 2; 365# x 3 x 3
felt easy, but it was slow
BOR 135# x 10 x 3
russian twists x 10 x 3
preacher curls x 10 x 3
30 minutes cardio
Printable View
10/9
coan philipi week #7
sumo DL 135# x 5; 225# x 3; 315# x 1; 385# x 1; 430# x 1 x 2; 365# x 3 x 3
felt easy, but it was slow
BOR 135# x 10 x 3
russian twists x 10 x 3
preacher curls x 10 x 3
30 minutes cardio
10/12/11
coan bench week 7
bench 135# x 5; 205# x 3; 245# x 5 x 2 (yay)
incline 200# x 5 (yay, pr); 200# x 4
dips BW x 10 x 3
flyes 25#s x 10 x 3
10/16
squats
135# x 5 x 2; 225# x 3; 315# x 2; 365# x 5 x 3
GMs 185# x 10 x 3
standing cable abs 3 sets of 10
10/17
30 minutes cardio
10/18, 10/20 : 30 min cardio
10/21
coan/philipi week #8
sumo DL 135# x 3; 135# x 3; 225# x 3; 315# x 2; 385# x 1; 455# x 1 (sumo PR, yay!); 455# x miss (oh well, happy about the PR)
speed 335# x 3 x 3
shrugs 315# x 10 x 2
BOR 135# x 10 x 3
preacher curls
didnt have time for the full assistance workout. I felt very tired and crappy today, so while I missed the second, I am happy I got a sumo PR. It was a grind but I got it clean. BW is 185 or so.
10/23/11
Bench 135# x 5; 185# x 3; 245# x 5; 245# x 4
Incline 200# x 5; 200# x 4
circuit: flyes, face pulls, rope triceps
30 minutes cardio
10/27
random deload day
paused squats: 225# x 10 x 3
GMs: 185# x 10 x 2
BOR: 135# x 10 x 3
Russian twists, 3 sets
30 minutes cardio
10/30
Coan bench routine week 8
Bench: 135# x 8; 135# x 3; 205# x 3; 255# x 3 x 2 EASY
Paused incline: 135# x 10 x 3
Circuit, no rest between sets:
Flyes 25# x 10; 20# x 2 x 10
Face pulls 180# x 10; 200# x 10 x 2
Tricep press, 3 sets of 10
30 minutes cardio
coan philipi week 9
sumo DL 465# x fail x 2 ugh. i was set up badly for the first one. i will try again next week.
shrugs 335# x 10 x 2
circuit: BOR, underhand pulldown, hip abduction x 3 sets each
30 min cardio
11/7
squats 365# x 5 x 3
pull throughs, 3 sets
standing cable abs, 3 sets
30 minutes easy cardio
11/9 1/2 hour cardio
11/10 40 minutes cardio
11/12
Coan week 9
Bench 135# x 5; 205# x 3; 265# x 3; 265# x 2 meh
incline 205# x 5; 155# x 5 x 2 (yeah i havent really been following the routine on inclines)
circuit, no rest:
face pulls 190# x 10; 200# x 10 x 2
dips BW x 10 x 3
overhead tricep press ?? x 10 x 3
30 minutes cardio
11/13
sumo DL 135# x 3; 225# x 3; 315# x 1; 405# x 1; 460# x MISS ^$*#&$!! I just barely missed it.
But I think I've been overdoing on DL, so I stopped with the heavy stuff here.
315# x 3 x 2
shrugs 345# x 10 x 2
BOR 185# x 5 x 3
hammer curls 30#s x 10 x 3
30 minutes cardio
11/14, 11/17,11/18 - 30 min cardio
I got sick this week so just stuck with cardio. And did a sort of recovery workout today. Not sure if I'll be ready for Dec 10th, but I'm still thinking about it.
Squat 315# x 5 x 3 (did a few long, paused reps)
GMs 135# x 12 x 3
Russian twists, 3 sets of 10
31 min cardio
11/22 - 1/2 hour cardio
11/23 - thought I would try some openers
Bench 135# x 5; 205# x 3; 255# x 1 paused
Sumo DL 135# x 5; 225# x 3; 315# x 2; 385# x 1 (at this point, one of the Gold's Gym employees came over and gave me shit about using chalk. I am as discreet as can be and the only way he saw is by coming over and looking at the bar.) So, then
435# x miss (I dropped it because my hands weren't chalked, slipped right out), then 435# x 1 (but I lost grip right at the end of the rep, again, chalk issue, grrrr)
30 minutes cardio
11/26
Thought I would try a squat opener today.
squat 135# x 5; 225# x 3; 315# x 1; 365# x 2; 420# x 1...very easy. Felt super light. THat's a good opener I guess.
30 minutes cardio.
Well life's hiccups got in the way of my training and plans to compete on the 10th, so now I'm training for end of February WNPF in NJ.
12/10
sumo DL 315# x 5 x 3
Shrugs 315# x 10 x 3
BOR 185# x 5 x 3
standing cable abs, 3 sets of 10
hammer curls 30#s x 12 x 3
30 minutes cardio
12/11
paused box squat 315# x 5 x 3
GMs 185# x 10 x 3
Russian twists, 3 sets of 10
30 minutes cardio
12/17
bench 205# x10; 205# x 8
standing overhead press 115# x 5 x 3
flyes and tricep press circuit
1/2 hour cardio
12/18
squat 315# x 5 x 3
45 degree hypers holding 45# x 10 x 3
standing cable abs ?? x 10 x 3
1/2 hour cardio
12/26
sumo deads 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2
shrugs 315# x 10 x 2
BOR 135# x 10 x 3
30 minutes cardio
12/28 30 minutes cardio
12/29 basement workout
Bench w doubled minis bar x 5; 95# x 5; 115# x 5; 135# x 5 x 3
SOHP 95# x 10 x 3
flyes 30#s x 10 x 3
rear delt flyes 20#s x 10 x 3
30 minutes cardio
12/30 30 minutes cardio
12/31 30 minutes cardio
1/2/12
box squats, paused 135# x 5; 225# x 5; 315# x 3; 365# x 3 x 2; 365# x 5
circuit:
GMs 205# x 10 x 3
standing cable abs, 3 sets of 10
calf raises, 2 sets of 10, hip abduction 1 set of 10
30 minutes cardio
last few weeks at work have been brutal. not much time to train.
1/7/12
sumo DL 225# x 5; 315# x 5; 365# x 5 x 2
shrugs 315# x 10 x 2
circuit:
BOR 135# x 10 x 3
rev grip pulldowns 120# x 10; 140# x 10 x 2
preacher curls
30 mins cardio (lv9)
scratch BW = 183
1/8/12 30 minutes cardio
1/11/12 30 min cardio
1/13/12
Bench press w/ long pause 135# x 5; 135# x 3; 175# x 3; 205# x 5 x 3
Standing OH press 115# x 5; 125# x 5 x 2
circuit:
flyes 25#s x 10 x 2; 20# x 10
face pulls ?? x 10 x 3
rope tricep presses ?? x 10 x 3
30 min cardio (lv 10)
11/14/12
squats 365x5x3
GM 185 x 10 x 3
other crap
20 min cardio
11/16/12
inside of hip was bothering me, so I skipped the sumo DL
shrugs 315# x 10 x 3
BOR 185# x 5 x 3
SLDL 185#x10x3
hammer curls 25x10; 30#sx10x2
20 min cardio
11/17 30 min cardio
1/19
bench w 3-mississippi pause
215#x5x2
SOHP
135# x 5 x 2; 135# x 3
circuit:
face pulls 200#x10x2; 185# x 10
dips BWx10x3
rope triceps
35 min cardio
1/22 30 min cardio
...welp i've really been slacking on the training because of work. i've decided that even though i'm not ready, i'm going to compete at the end of february with the WNPF. There's a couple of state-level records i can break pretty easily so i'll set that as a little short-term goal to get motivated again...
1/24 30 min cardio
1/28
back at square one!
squats: 225# x 3; 275# x 3; 315# x 3; 365# x 5 x 2
GMs: 185# x10 x 3
standing cable abs - obliques: stack x 10 x 3 each side
quad extensions & hip abduction
30 minutes cardio
1/29/12
bench with 2mississippi pause: 135# x 5; 135# x 3; 185# x 3; 225# x 5; 225# x 4 meh, first set we very easy tho
incline 135# x 5; 155# x 5; 175# x 5
face pulls and triceps
1/31 30 min cardio