Brian C's Journal

[Brian C]

ME Chest/Tris

Incline BB Bench
145x10
225x8
275x8
295x5
315x4
325x2(PR)

DB Flat Bench
100sx15
125sx7

Tate Presses
60sx12
70sx10
85x10

Cable Pressdowns
150xfailurex2 (25ish reps each)

Felt ok. Didnt kill myself today.

[Brian C]

Shoulders/ Bis

Seated Military Press
135x10 (middle finger on ring)
185x10 "
225x7 "
235x3 (index on ring)

DB Curls
55x12
60x10
65x6

Reverse Pec Deck
140x15
160x12
180x8

Reverse Grip Preacher ss Face Puls
55x12x3 ss 150x10x3

No back or leg work yet so I figured to do some accessory work instead. Felt good. Pleased with today

[Brian C]

DE Bench

w/ Green Bands
185x3x3 (thumb length off smooth)
185x3x3 (pinky on ring)
205x3x3 (index on ring)
225x3x3 "

4 boards
315x10 (thumb off ring)
365x8 "
(I like doing these fast on de day)

I felt good still, so I put on my shirt for a couple sets to try and touch. Got to get this thing touching soon.
455x1 (about a 1 brd)
475x1 (just an ass hair away. gotta think bellyup! Next time for sure)

A little stiff and sore again, but managed. My arch is crap right now.

[Brian C]

My back feels thrashed again. I think yesterday was too much on it. I think taking some time off and letting it heal is the way to go. I cant do any back/leg work, so thats what im going to do.

[Brian C]

I'm about to explode I miss my iron! LOL. Today i'm going back for some chest work. Feeling a little weak since its been a week.

ME Bench

Flat BB Bench
Barx5
135x5
225x5
275x5
315x5
2 brd
335x5
365x3
385x1 (didnt touch 2nd rep-grrrrrr me)

DB Flat Bench
125sx8(1 rep PR)

Seated Dip Machine
360x10
400x8
420x5 (missed the sixth)


Quick but effective

[Brian C]

135x5
170x5
205x5
225x5
255x5
295x8

Dimmel DL
135x20
185x15x2

Ghetto Reverse Hypers(stability ball on bench)
BWx15x3

Standing cable crunches
100x15x3

[Brian C]

I just did ME 5 day ago,but want to get back on schedule

Raw
135x8
225x5
275x4
315x3
335x3
3 brd
365x5
385x3
4 brd
405x4

DB Flat
130x4x2

Flared Elbow Pressdowns
125x10x3

[Brian C]

145x5
175x5
215x5
230x5
265x5
305x15
(just feels so light but keeping the faith)

Wide Neutral Grip Pulldowns
220x12
230x12
250x8

Lying Leg Curl
130x10
130x8(felt twitch in lower back so I stopped)

Seated Low Cable Row
220x15
250x12x2

Decline Weighted Situps
BW+45x20x2

Standing Cable Crunches
100x20
120x6, drop 100x10

[Brian C]

Standing Military Press
135x10
155x6
185x4
205x2
225x0

BB Shrugs
315x15
405x10
455x6
315x15

Reverse Pec Deck
140x15
160x12
180x10

[Brian C]

Front Squat
135x10x2
185x10
225x10
245x6

SLDL
225x12
275x10
315x10

Pullthroughs
150x15x3

Just an easy day to hit some lower exercises

[Brian C]

Bar x 10
135x10
225x5
315x4
335x1
275x7
I felt really weak today and coudnt lift a pillow...so I cut it short..off days suck balls

Close Grip Press
185x12
225x8

Tate Press
50x15
65x12
80x8

Reverse Grip BB Curls
60x15
70x15
80x12

[Brian C]

Sumo
145x5
185x5
225x5
255x3
295x3
330x12

BB Rows
185x12
205x12
225x10

Pullthroughs
150x20x3

[Brian C]

Barx20
135x10
Green Bands added
135x3 Thumb off smooth
185x3x3
205x3x3 Pinky on ring
225x3x3 Comp Grip

Weighted Dips
BW+90x12x3

Rolling DB Ext
35sx12x2 90 sec rest between
35sx8- gassed

[Brian C]

Barx20
135x12
225x5
275x3
315x2
335x1
*2 board*
365x1
*add green reverse bands*
425x3
455x3
485x2
500x2(PR)

Decline cambered bar tri extensions
110x10x2

[Brian C]

Sumo
145x5
185x5
225x3
275x5
315x3
350x10

GHRs
BWx10x2

Wide Grip Pulldowns
230x12
250x12
260x10

Standing Cable Crunches
100x20
110x15

[Brian C]

225x3x3 (thumb length from smooth)
225x3x3 (pinky on ring)
225xx3 (index on ring)

Incline DB
100x12x2

DB Row
100x12x2

Rope Pressdowns
150x12x2

Facepulls
150x12x2

[Brian C]

135x5
185x5
205x3
255x5
295x5
325x8

4" Deficit SLDL
225x10
245x10

Pullthrus
150x20x2

[Brian C]

Lateral Raises
25x20x5

Bent over Reverse Flyes
25x15x3

Lying Rolling DB Ext
30x15x3

Ive been feeling really beat up lately and my elbows and rotators have been screaming. So I took 4 days to ice and medicate anfeel pretty good. I like hitting bitch routines like this once in awhile to loosen things up.

[Brian C]

LOL I call this the catchng up routine. I dont like missing DE days.

195x3x9 (3 Grips)

Floor Presses (pinky on ring)

135x10
185x8
225x5
275x3
315x2
335x1

Decline Skulls
cambered bar+45 PPSx12x2

Rolling DB Presses
40s x 12x2


Pretty weak. Need to get back in gear too soon.

[Brian C]

Cycle 3 week 1
Sumo
150x5
190x5
225x5
245x5
280x5
325x8
365x5

DB Rows
125x12x2
140x10

Hammer Strength Iso Row
2 plates per side x15
3 pps x8

HS Low Row
2 pps x15
3 pps x8

[Brian C]

Cycle 3 week 1

145x5
175x5
210x5
225x5
265x5
300x10

GM
185x12
225x10
245x6

Pullthrus
150x20x2

[Brian C]

2 board med grip (pinky on rings)
135x10
225x6
275x3
315x2
add 2 board
335x2
355x1
365x1(PR with grip)

DB Flat
100x17(PR)
100x10

H.S. Dip Machine
4 pps x8
4 pps x12(PR)

All sorts of PRs today.

[Brian C]

Conv

150x5
190x5
225x5
285x3
300x3
340x5

45' Hypers
BW+45x15
BW+60x12

Pressed for time today so very short. Im really a mess when it comes to conv dl'ing. Im just not comfortable on the start. I studied some vids, but just cant get a good groove going. I mean my sumo isnt exactly strong either, but I feel good in the pull. Its frustrating seeing kids 50lbs lighter than you pulling twice as much. I dont know how they do it.

[Chubrock]

Big ass benching. Nice job. I feel ya on the Conv Pulling. I hate it.

[Brian C]

Big ass benching. Nice job. I feel ya on the Conv Pulling. I hate it.

Thanx Chub