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  1. Replies
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    8/29/2013 Thursday Back/Bicep: wide grip...

    8/29/2013 Thursday


    Back/Bicep:
    wide grip chins: 3x10
    CSR (holds at top): 3x10
    wide grip OH DL: 135lbx8 (3 sets)
    BB pendlay (wide grip): 135lbx8 (3 sets)
    seated wide bar pulley row: 3x8...
  2. Replies
    1,068
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    89,065

    8/28/2013 Wednesday Tricep/Chest/Shoulder:...

    8/28/2013 Wednesday


    Tricep/Chest/Shoulder:
    CG bench: bar, 135lbx8, 185lbx8, 205lbx8, 225lbx8
    21's style bench: 155lb (3 sets)
    DB incline: 52lbx12 (3 sets)
    Dips w/45lb: 1x8, BW: 2x20
    DB...
  3. Replies
    1,068
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    89,065

    8/27/2013 Tuesday Legs: squat w/light purple...

    8/27/2013 Tuesday

    Legs:
    squat w/light purple bands: warm up sets, 185lbx3, 205lbx3, 225lbx3, +belt/wraps: 275lbx3, 315lbx3
    speed pulls w/mini bands: 205lbx1 (6 singles)
    SLDL w/mini bands:...
  4. Replies
    1,068
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    89,065

    8/26/2013 Monday Back/Bicep: Chin ups: 16,...

    8/26/2013 Monday


    Back/Bicep:
    Chin ups: 16, 12, 12
    DB double hand row: 50lbx8, 55lbx8 (3 sets), 30lbx8 stripset
    CSR: 3x8
    Meadows row: 3x8
    lat pull down (controlled negatives): 12, 10, 8...
  5. Replies
    1,068
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    89,065

    8/25/2013 Sunday ME Bench: Bench: bar,...

    8/25/2013 Sunday


    ME Bench:
    Bench: bar, 135lbx5, 185lbx3, 225lbx1, 3-brd: 275lbx1, 315lbx1
    Super Katana: 365lbx1, 3-brd: 385lbx1, 405lbx1, 2.5-brd: 425lbx1, 440lbx1
    DB incline bench: 52lbx12...
  6. Replies
    1,068
    Views
    89,065

    8/22/2013 Thursday RE Lower: sumo pulls:...

    8/22/2013 Thursday


    RE Lower:
    sumo pulls: 135lbx8, 225lbx3, 275lbx3, 315lbx3, 365lbx3, 40lbx3, 435lbx3
    rope pull through: 3x10
    leg press: 3x12
    leg ext (holds at top): 3x12
    calf raises: 3x20
  7. Replies
    1,068
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    89,065

    8/21/2013 Wednesday DE Bench: speed bench...

    8/21/2013 Wednesday

    DE Bench:
    speed bench w/green avg bands: warm ups, 135lbx3 (9 sets/3 grips)
    floor press: 185lbx8, 225lbx8 (3 sets)
    floor rack lock outs: 275lbx5, 315lbx5, 365lbx5
    BB...
  8. Replies
    1,068
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    89,065

    8/20/2013 Tuesday Back/Bicep: Lat pull...

    8/20/2013 Tuesday


    Back/Bicep:
    Lat pull downs: 3x12
    Chin up w/45lb: 8, 6, 6
    BB row: 135lbx8, +mini band: 135lbx8 (3 sets)
    CSR: 3x8, 1 stripset
    1-arm hammer row: 3x8
    inverted row: 15, 13,...
  9. Replies
    1,068
    Views
    89,065

    5/17/2013 Saturday ME Squat: reverse purple...

    5/17/2013 Saturday

    ME Squat:
    reverse purple band squat: warmups, +bands: 225lbx3, 275lbx1, 315lbx1, +wraps: 365lbx1, +belt: 405lbx1, 425lbx1 (easy)
    SLDL: 135lbx8, 185lbx8, 205lbx8, 225lbx8...
  10. Replies
    1,068
    Views
    89,065

    8/14/2013 Wednesday DE Bench: speed bench:...

    8/14/2013 Wednesday


    DE Bench:
    speed bench: warmups, 155lbx3 (9 sets/3 grips)
    4-brd press: 225lbx5, 245lbx5, 275lbx5, 295lbx5
    21's style bench: 135lb, 165lb, 175lb
    dips w/45lb: 3x10
    cable...
  11. Replies
    1,068
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    89,065

    8/12/2013 Monday DE Lower: low box squat...

    8/12/2013 Monday


    DE Lower:
    low box squat w/mini bands: warm ups, 135lbx2 (8 sets)
    hyper ext w/mini bands: 3x15
    sumo speed pulls: 135lbx2 (3 sets), 155lbx2 (3 sets)
    sumo BB row: 95lbx12 (3...
  12. Replies
    1,068
    Views
    89,065

    8/11/2013 Sunday ME Bench: Incline bench:...

    8/11/2013 Sunday


    ME Bench:
    Incline bench: bar, 95lbx8, 135lbx5, 155lbx3, 165lbx3, 185lbx3, 195lbx3, 205lbx3, 215lbx2
    DB bench: 60lbx12, 70lbx12, 80lbx12
    3-brd bench: 205lbx5, 225lbx5,...
  13. Replies
    1,068
    Views
    89,065

    8/7/2013 Wednesday DE Bench: Speed bench...

    8/7/2013 Wednesday


    DE Bench:
    Speed bench w/light purples: warm ups, 135lbx3 (9 sets/3 reps)
    CG bench: 185lbx8, 205lbx8, 225lbx8
    DB incline: 65lbx8, 55lbx12 (2 sets)
    Skull crusher: 3x12
    DB...
  14. Replies
    1,068
    Views
    89,065

    8/6/2013 Tuesday ME Deadlift: conventional...

    8/6/2013 Tuesday


    ME Deadlift:
    conventional w/reverse green avg band: bar, 135lbx8, 225lbx5, 315lbx3, 365lbx1,
    +belt: 405lbx1, 455lbx1, 475lbx1, 495lbx1, 515lbx1
    front squat: 135lbx8 (3...
  15. Replies
    1,068
    Views
    89,065

    7/30/2013 Tuesday DE Lower: speed box...

    7/30/2013 Tuesday


    DE Lower:
    speed box squat w/green avg bands: warm ups, 135lbx2 (8 sets)
    GM's off pin: 95lbx8, 115lbx8, 135lbx8 (2 sets)
    seated leg extension: 3x12, 3x12 stripset
    seated...
  16. Replies
    1,068
    Views
    89,065

    7/28/2013 Sunday ME Bench: Floor press...

    7/28/2013 Sunday


    ME Bench:
    Floor press w/mini bands: warm ups, 135lbx5, 185lbx5, 225lbx1, 245lbx1, 265lbx1, 275lbx1, 285lbx0
    DB bench: 75lbx8, 85lbx8, 90lbx8, 95lbx8
    DB roll overs w/mini...
  17. Replies
    1,068
    Views
    89,065

    7/26/2013 Friday ME Squat: box squat...

    7/26/2013 Friday


    ME Squat:
    box squat w/light purples: warm ups, 185lbx2, 225lbx2, 275lbx2 (4 sets)
    speed pulls (conventional): 225lb (6 singles)
    front squat: 95lbx8, 135lbx5, 185lbx5 (3...
  18. Replies
    1,068
    Views
    89,065

    7/25/2013 Thursday Back/Shoulders: pull...

    7/25/2013 Thursday


    Back/Shoulders:
    pull ups: 15, 12, 10
    seated 1-arm hammer row: 3x12
    Military press: 95lbx8, 115lbx8, 135lbx8
    seated smith OHP (behind neck): 3x8
    DB front/side raise:...
  19. Replies
    1,068
    Views
    89,065

    7/24/2013 Wednesday Tricep/Chest/Bicep:...

    7/24/2013 Wednesday


    Tricep/Chest/Bicep:
    Speed bench w/fat gripz: warm ups, 115lbx3 (9 sets/3 grips)
    CG bench: 135lbx10, 185lbx10 (3 sets)
    DB key press: 40lbx15, 55lbx15 (3 sets)
    DB fly:...
  20. Replies
    1,068
    Views
    89,065

    7/23/2013 Monday Back: SLDL: bar, 135lbx6,...

    7/23/2013 Monday


    Back:
    SLDL: bar, 135lbx6, 185lbx6, 225lbx6, 245lbx6, 275lbx6, 245lbx6, 225lbx6, 185lbx6, 135lbx6
    BB row: 135lbx6, 155lbx6 (5 sets)
    lat pull down (underhand): 3x8
    CSR: 3x8,...
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