Doing great dude, toughing it out.
Wednesday 5/26/10 Bench(WK 5)
Rack Lockouts(POR grip)
225x5(close-grip, thumb length away from smooth part)
Flat DB Press
Seated DB Front Raises
DB Shoulder Rotations(on flat bench)
8x2x15(both Int. & Ext.)
Seated Overhead One-Arm DB Extensions
(Bench sets today felt strong depite me not feeling my best today. I believe it's either allergies or either I'm getting a cold or something.)
Lots of work on the bench, tons of volume in general, especially for feeling subpar.
Nice benching bro!!!
Looks like a killer bench day. Keep up the good work!
Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
My training log.... on the way back up with new focus
Friday 5/28/10 Accessory(WK 5)
PL9x12(plates didn't have weight on them so I'm just putting the number of plates)
Magnum Machine Rows
One-Arm DB Rows
Bent-Over Rear Delt DB Raises
Machine Shrugs(these really pumped my traps!!)
One-Arm Overhead Cable Curls
each hand, done both regular and inverted
(Good workout everything was nice and pumped. I'm really liking the new gym.)
Fine pulling sets throughout guy.
solid benching george, especially for not feeling great, food work
Monday 5/31/10 SQ/DL(WK 6)
Recumbent Bike- 5mins
365x3 added bands here, and belt
495x1 added knee wraps here, also this is a raw PR!!!
Suspended SSB Good Mornings(off power rack pins)
175x3, dang this felt heavy!!
just counted the bar as a 45lbs bar
Power Squat Machine(plates on each side)
Multi Hip Machine
90x2x15(all 4 sides)
Calf Presses(on leg press)
Side Cable Crunches
Incline Board Sit-Ups
(That was it, squats felt pretty good today. I got a raw PR on reverse-band squats. This was my off week from deadlifts.)
Good job on the PR!!!!!
Props on the killer squats alone.
Wednesday 6/2/10 Bench(WK 6)
300x1, just wanted to hit a heavy single
Added 3 Board(POR grip)
295x missed, got off groove
Added 2 Board
225x5, paused last rep
Incline DB Press
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)
Lying DB Tricep Extensions
One-Arm Cable Tricep Kickbacks
(Had a good workout today. On the set with 300 I was coming up with the bar, about halfway up my spotter just slightly touched it but he said he didn't put any pressure or anything on the bar. I know he didn't because it didn't feel like it got any lighter lol. Also I measure my arms and both measured exactly 17in)
Last edited by muscle_g; 06-02-2010 at 07:27 PM.
Nice bench work George!!!!
17 inch arms are no joke, good deal man...also like the big 300 bench.
Friday 6/4/10 Accessory(WK 6)
Hammer Strength High Rows(weight on each side)
One-Arm Seated Cable Rows
Rear Delt DB Raises(on incline)
Ez-Bar Preacher Curls
One-Arm DB Concentration Curls
BB Wrist Curls
(Had a good workout today, I really felt my upper back working today. I was planning on doing some T-Bar Rows today but my lower back is still tight feeling from Monday's workout, so I did movements where I was not bent over.)
Lots of volume today! Good stuff!
I agree, but there isn't anything wrong with a little extra volume!!!!
Solid session overall, looks nice bro.
Monday 6/7/10 SQ/DL(WK 7)
Exercise Bike- 5mins
Box Squats(18in box)
365x5 added belt here
this box puts me a little above depth. About a 1.5in or so
Reverse-Band Deadlifts(green bands)
365x1 added bands here
455x1 added belt here
100x2x20(both in & out)
Hammer Horizontal Calf Raises
4plts 3x20(2 legged)
2plts 2x20(1 legged)
DB Side Bends
Seated Crunch Machine
(That was it, felt off today due to lack of sleep. I could really feel it on squats.)