Fighter's Journal

**Fighter_15** · 04-22-2010 02:50 PM

4/19/10

ME SQUAT DAY

SQUAT

1x5@135
1x5@225
1x3@315
1x5@385
1x5@385
1x5@385
1x5@385
1x5@385

Toe Raises

4x30

Abs

**Fighter_15** · 04-22-2010 02:54 PM

4/21/10

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x3@185
Added Boards
1x1@225
1x1@275
1x1@315
1x1@335
1x1@350
1x1@375
1x1@390
1x1@405
1x1@415
1x1@425-10 LB PR
1x1@430 - 15 LB PR

4 Board Press Work up to Max 5

1x5@355
1x5@365
1x5@385
1x5@395
1x5@405 - 10 LB PR

Elbow Out Extensions 3x15

1x15@95
1x15@95
1x15@95

Chest Supported Rows 3x10

1x10@190
1x10@195
1x10@200

Face Pulls 3x15

1x15@150
1x15@160
1x15@160

225 Reps

Tricep Pushdowns
20x15x10x15

Pushups

50x25

**Fighter_15** · 04-22-2010 07:03 PM

Originally Posted by CoCoa

Flat benching is superior bro.

Thanks I was very happy with the PR. I'm hoping to get 405 next time.

**Fighter_15** · 04-26-2010 02:53 PM

4/22/10

ME DL DAY

DL

1x2@455

Speed DL 8x3

1x3@375
1x3@375
1x3@375
1x3@375
1x3@375
1x3@375

Stiff Legged Deadlifts 3x8

1x8@375
1x8@375
1x8@375

Bent Over Rows 3x8

1x8@225
1x8@225
1x8@225

Lat Pulldowns 3x8

1x8@220
1x8@220
1x8@220

Good Mornings 3x8

1x8@265
1x8@265
1x8@265

Front Military

1x8@185
1x5@215
1x3@225
1x1@260
1x1@260
1x1@260
1x5@225

Shrugs

1x20@225 superset dumbell shrugs 65x20
1x20@225 "

**Fighter_15** · 04-26-2010 02:57 PM

4/24/10

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@305
1x5@310
1x5@310
1x5@310
1x5@310

Elbow Out Extensions 2x20

1x20@85
1x20@85

Curls 4 sets of 21's

1x21@50
1x21@50
1x21@60
1x21@60

**Fighter_15** · 05-02-2010 10:11 AM

4/26/10

ME SQUAT DAY

SQUAT

1x5@135
1x5@225
1x3@315
1x5@385
1x5@390
1x5@390
1x5@390
1x5@390

Toe Raises

4x30

Abs

**Fighter_15** · 05-02-2010 10:15 AM

4/28/10

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x3@205
1x1@225
1x1@275
1x1@305
1x1@325
1x1@340
1x1@360
1x1@375
1x1@385
1x1@390 - 5lb PR
1x1@395 - 10lb PR

Elbow Out Ext. 3x15

1x15@95
1x15@95
1x15@95

Chest Supported Row 3x10

1x10@200
1x10@200
1x10@205

Face Pulls 3x15

1x15@160
1x15@170
1x15@170

Dumbell Press 3x15

1x15@100
1x15@100
1x15@100 - only got 13

225 Reps
1x20

Tricep Pushdowns 20x15x10x15

1x50 pushups

**Fighter_15** · 05-02-2010 10:19 AM

4/29/10

ME DL DAY

DL

1x2@485

Speed DL 5x3

1x3@405
1x3@405
1x3@405
1x3@405
1x3@405

Stiff Legged Deadlifts 3x8

1x8@380
1x8@380
1x8@380

Bent Over Rows 3x8

1x8@225
1x8@230
1x8@230

Lat Pulldowns 3x8

1x8@220
1x8@220
1x8@220

Good Mornings 3x8

1x8@270
1x8@270
1x8@270

Front Military

1x8@185
1x5@215
1x3@225
1x1@260
1x1@260
1x1@260
1x5@225

Shrugs

1x20@225 superset dumbell shrugs 65x20
1x20@225 "

Lateral Raises

**Fighter_15** · 05-02-2010 10:21 AM

5/1/10

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@310
1x5@315
1x5@315
1x5@315
1x5@315

Elbow Out Extensions 2x20

1x20@85
1x20@85

Curls 4 sets of 21's

1x21@50
1x21@50
1x21@60
1x21@60

**Coke** · 05-02-2010 11:07 AM

Way to stay on the move with it man.

**Fighter_15** · 05-03-2010 06:25 PM

5/3/10

ME SQUAT DAY

SQUAT

1x5@135
1x5@225
1x3@315
1x5@395
1x5@395
1x5@400
1x5@400
1x5@405

Sled

1x20@ 3 plates on each side
1x20@ 3 plates on each side
1x20@ 3 plates on each side

Toe Raises

4x30

Cardio

Biked 7 Miles

**Fighter_15** · 05-03-2010 06:26 PM

Originally Posted by CoCoa

Way to stay on the move with it man.

Thanks Coke.

**Fighter_15** · 05-13-2010 01:37 PM

5/5/10

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x3@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@295
1x1@305
1x1@315
1x1@325
1x1@335
1x1@345 - 10lb PR
1x1@350 - 15lb PR

Elbow Out Extensions 3x15

1x15@95
1x15@100
1x15@100

Chest Supported Row 3x10

1x10@210
1x10@210
1x10@210

Face Pulls 3x15

1x15@170
1x15@180
1x15@180

Dumbell Press 3x12

1x15@100
1x15@100
1x12@100

Tricep Pushdowns 20x15x10x15

Repped 225 to failure and did 50x25x15 pushups to finish

**Fighter_15** · 05-13-2010 01:41 PM

5/6/10

ME DL DAY

DL

1x3@430
1x3@430
1x3@430

Speed DL 3x3

1x3@350
1x3@350
1x3@350

Stiff Legged Deadlifts 3x5

1x8@390
1x8@395
1x8@395

Bent Over Rows 3x5

1x8@235
1x8@240
1x8@245

Lat Pulldowns 3x5

1x8@240
1x8@240
1x8@240

Good Mornings 3x5

1x8@280
1x8@280
1x8@280

Front Military

1x8@185
1x5@215
1x3@225
1x1@260
1x1@260
1x1@260
1x5@225

Shrugs

1x20@225 superset dumbell shrugs 65x20
1x20@225 "

Lateral Raises

**Fighter_15** · 05-13-2010 01:42 PM

5/8/10

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@315
1x5@320
1x5@320
1x5@325
1x5@325

Elbow Out Extensions 2x20

1x20@85
1x20@85

Curls 4 sets of 21's

1x21@50
1x21@50
1x21@60
1x21@60

Cable Curls, Single Arm Curls

**Fighter_15** · 05-13-2010 01:43 PM

5/10/10

ME SQUAT DAY

SQUAT

1x5@135
1x5@225
1x3@315
1x5@405
1x5@405
1x5@405
1x5@405
1x5@405

Sled

1x20@ 3 plates on each side
1x20@ 3 plates on each side
1x20@ 3 plates on each side

Toe Raises

4x30

Cardio

Biked 7 Miles

**Coke** · 05-13-2010 09:43 PM

Been doing very well as usual dude.

**Fighter_15** · 05-15-2010 09:31 AM

5/12/10

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x3@185
1x1@225
1x1@275
1x1@315
1x1@330
1x1@345
1x1@365
1x1@375
1x1@385
1x1@395
1x1@405 - 10 LB PR killed it
1x1@415 - 20 LB PR killed it again
1x1@420 - stalled and spotter pulled it off me

Elbow Out Ext. 3x15

1x15@100
1x15@100
1x15@100

Chest Supported Rows 3x10

1x10@215
1x10@220
1x10@220

Face Pulls 3x15

1x15@180
1x15@180
1x15@180

Dumbell Press 3x15

1x15@100
1x15@110
1x15@110 - only got 12

225 Reps

Tricep Pushdowns 20x15x10x20

50x25 Push-Ups

**Coke** · 05-15-2010 07:06 PM

New benching PRs are awesome!!

**Fighter_15** · 05-17-2010 08:50 PM

5/13/10

ME DL DAY

DL

1X2@455

Speed DL 3x3

1x3@375
1x3@375
1x3@375

Stiff Legged Deadlifts 3x5

1x5@405
1x5@405
1x5@405

Bent Over Rows 3x5

1x5@245
1x5@250
1x5@255

Lat Pulldowns 3x5

1x5@240
1x5@240
1x5@250

Good Mornings 3x5

1x5@285
1x5@285
1x5@285

Front Military

1x8@190
1x5@225
1x3@230
1x1@265
1x1@265
1x1@265
1x5@225 SUPER SET 45X25

Shrugs

1x20@225 superset dumbell shrugs 65x20
1x20@225 "

**Fighter_15** · 05-17-2010 08:53 PM

5/15/10

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@325
1x5@325
1x5@325
1x5@325
1x5@325

Elbow Out Extensions 2x20

1x20@85
1x20@85

Curls 4 sets of 21's

1x21@50
1x21@50
1x21@60
1x21@60

Cable Curls, Single Arm Curls

**Fighter_15** · 05-17-2010 08:55 PM

5/17/10

ME SQUAT DAY

SQUAT

1x5@135
1x5@225
1x3@315
1x5@405
1x5@410
1x5@410
1x5@415
1x5@415

1X25@225

Sled

1x20@ 3 plates on each side
1x20@ 3 plates on each side
1x20@ 3 plates on each side
1X20@ 3 plates on each side

Toe Raises

4x30

**Fighter_15** · 05-17-2010 09:28 PM

Originally Posted by CoCoa

New benching PRs are awesome!!

Thanks Coke, I hope to keep the momentum going.

**Coke** · 05-18-2010 06:51 PM

Props all around, especially with the super squats.

**Fighter_15** · 05-20-2010 05:42 AM

Thanks. I want to get my squat up to 500+.

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