Road to 600 bench

[jtteg_x]

4/17/2012 Tuesday


Bench: 2 WAVE
raw warmups to 365lbx1 with slingshot/maddog
2ply SK: 415lbx2, 3-brd: 455lbx2, 485lbx2, 505lbx2
CG 3-brd w/maddog: 315lbx8, 345lbx8 (2 sets)
DB tate press: 42lbx10, 55lbx10 (2 sets)
pec-dec fly: 3x12
pull downs: 2x50

1 mile walk
high chair straight leg raises: 3x20
sit-ups: 3x15


morning weight: 220.4lb
500 felt a ton. expected it considering the weight loss

[jtteg_x]

4/19/2012 Thursday

Squat: 5 WAVE
Front squat: 95lbx8, 135lbx5, 185lbx5, 205lbx5, 225lbx5
Leg press: 3x10
Calf raises: 3x20
Leg extensions: 3x10

AB rope pull down (standing): 3x20
V-up: 3x15
crunches: 2x100

1.5 mile walk

[jtteg_x]

4/20/2012 Friday


DE Bench/Shoulder:
speed bench w/mini bands: warmed up to 135lbx3 (9 sets/3 grips)
skull crushers: 3x10
machine dips: 2x20

DB front raises: 20lbx20 (3 sets)
rope face pulls: 3x10
seated machine lat raise: 3x10

[jtteg_x]

4/23/2012 Monday

DE lowerbody:
hyper extension w/mini bands: 3x15
DB SLDL: 50lbx10 (3 sets)

sit-ups: 2x20
ab roller: 2x10



current weight: 223lb (damn night shifts)

[jtteg_x]

4/24/2012 Tuesday

Bench: 3 WAVE
Floor press: 135lbx8, 185lbx5, 225lbx3, +slingshot: 275lbx3, +maddog: 315lbx3, 365lbx3, 385lbx2
CG decline bench w/slingshot: 225lbx8, 275lbx8 295lbx8
push ups w/reactive slingshot: +45lb plate (3 sets 20 reps)
DB floor rollovers: 40lbx10, 45lbx10, 50lbx10
chest press: 3x12
rope pull downs: 3x12



right shoulder started to feel funny on 385

[jtteg_x]

4/27/2012 Friday


Deadlift: 5 WAVE
snatch grip DL: 135lbx8, 225lbx8, 275lbx5, 295lbx5, 315lbx5
BB row: 135lbx8, 155lbx8 165lbx8
DB deadstops: 75lbx8, 85lbx8, 100lbx8, 110lbx8
lat pull down: 3x8

EZ curl w/fat gripz: 3x8
DB hang curl: 25lbx8, 35lbx8...25lbx8 superset
rope curl: 3x12

[jtteg_x]

4/29/2012 Sunday


Shoulder: RE
Seated DB press: warmup set, 40lbx12, 45lbx12, 52lbx12
DB front raise: 22lbx10 (3 sets)
DB upright row: 22lbx12, 25lbx12, 35lbx12
mini band pull apart: 3x12
DB shrug: 40lbx12, 50lbx12, 52lbx12


picked up some Bowflex adjustable dumbbells (5lb-52lb) for smaller workouts to do at home.

[jtteg_x]

4/30/2012 Monday

Lowerbody:
DB squat: warmup set, 22lbx10, 35lbx10, 45lbx10, 52lbx10
DB front squat: 22lbx10, 35lbx10, 45lbx10, 50lbx10
DB SLDL: 22lbx10, 35lbx10, 45lbx10
mini band GM: 3x15
DB curl: 12lbx10, 22lbx10, 25lbx10, 35lbx10

ab roller: 2x10
v-up: 3x20

[jtteg_x]

5/2/2012 Wednesday

Bench: 2 WAVE
strong reverse band bench: warmup sets, +maddog: 365lbx2, 385lbx2, 405lbx2, 425lbx2
downset w/slingshot: 335lbx15
DB key press: 75lbx8, 90lbx8 (2 sets)
dips: 3x12
pull downs: 3x30
cable fly: 3x12

[jtteg_x]

5/4/2012 Friday


Deadlift: 1 WAVE
reverse strong band conventional DL: 135lbx8, 225lbx8, 315lbx3, 365lbx1, 405lbx1, 475lbx1, 525lbx1, 565lbx1
BB row: 135lbx8, 185lbx8 (2 sets)
CSR: 3x8
seated hammer row: 3x8
smith shrugs: 3x12

EZ curl: 3x8
laying cable curl: 3x8


bands fully deload at lock-out. felt good for 10lb more but moved on to assistance.
note to self: 2 holes showing on power rack

[jtteg_x]

5/6/2012 Sunday

Upperbody assistance:
DB bench: warm up to 52lbx12 (3 sets)
Incline DB tate press: 22lbx12, 35lbx12, 45lbx12
DB OH ext: 22lbx20, 35lbx20, 40lbx20
DB seated front raises: 22lbx12 (3 sets)
DB rear delt fly: 22lbx12 (3 sets)
DB curl: 22lbx10 (3 sets)


had a easy home work out today. didn't get much rest after Friday night's work shift so recovery was horrible. still weighing in 223lb

[jtteg_x]

5/9/2012 Wednesday

Bench: 1 WAVE
raw warm-up to 225lb, slingshot: 315lb/maddog:365
2ply SK: 435lbx2, 475lbx1 (3-brd), 515lbx1 (2-brd), 535lbx1 (1.5 brd)
skull crusher w/mini band: 3x8
push-ups w/light purple band: 3x15
pec deck fly: 3x12
machine pull down: 3x15


222lb bodyweight. had difficult time touching final set at the last 1/4" but nothing simple technique can't fix #fatigued

[jtteg_x]

5/10/2012 Thursday

Back:
Back bull: 1x8, 3x8 w/35lb plate
DB double-hand row: 75lbx8, 80lbx8, 85lbx8
Seated low pulley: 3x8
1-arm hammer row: 3x8



1 mile paced walk

[jtteg_x]

5/13/2012 Sunday


DE Bench:
speed bench: warm ups, 155lbx3 (9 sets/3 grips)
CG bench w/slingshot: 225lbx8, 275lbx8, 315lbx7
machine dips: 3x12
hammer chest press w/mini band: 3x12

high chair straight leg raises: 3x20

1 mile paced walk


morning weight: 221lb starvin' Marvin status

[jtteg_x]

5/14/2012 Monday

Back/Bicep:
pull ups: 15, 12, 10
DB double hand row: 3x12
mini-band row: 5x15

DB curl: 3x10
DB hammer: 3x10

Light band GM: 3x10



didn't want to deal with the Monday evening crowd so did a home workout today

[jtteg_x]

5/16/2012 Wednesday


ME Bench:
raw warmups, slingshot: 275lbx1, 315lbx1
#90 chain w/maddog: 295lbx3, 315lbx3, 325lbx3
downset w/maddog: 315lbx15 (narrow grip)
paused floor lockouts: 275lbx5, 315lbx5, 345lbx5
DB fly w/mini bands: 30lbx10, 35lbx10, 37lbx10, mini band superset x15
pull downs: 2x50


1 mile paced walk

[jtteg_x]

5/18/2012 Friday


Lowerbody:
speed pull w/mini bands & fatgripz: 155lbx1 (8 sets)
front squat: 135lbx8, 155lbx8, 175lbx8
knee extension: 3x15


1/2 mile walk + 1/2 mile incline walk

[jtteg_x]

5/20/2012 Sunday


DE Bench:
Speed bench w/light bands: warmups, 145lbx3 (9 sets/3 grips)
CG bench (1-brd): 225lbx8, 235lbx8, 245lbx8
DB rollovers: 40lbx10, 42lbx10, 45lbx10
BB row: 135lbx8, 155lbx8, 185lbx8 (2 sets)
BB shrugs: 135lbx12, 185lbx12, 205lbx12
lat pull down (wide grip): 3x8
EZ curl: 3x10
Laying cable curl: 2x20 (burnouts)


1 mile (walk/jog/incline)


quite the session considering I haven't done full upperbody lifts in one day. time to go back to DE/ME modified days.

[jtteg_x]

5/23/2012 Wednesday


ME Bench:
raw bench: warmed up to 225lb, slingshot: 275lbx1, maddog: 315lbx5 (3 sets) *paused reps*
JM floor press: 135lbx8 (3 sets)
DB incline bench: 50lbx12, 65lbx10, 70lbx10
BB pendlay (wide grip): 135lbx8, 165lbx8 (2 sets)
Meadows row: 3x8
Seated alt DB curl w/fatgripz: 22lbx8 (3 sets)
Camber curl: 2x24 (burnouts)


high chair straight leg raises: 20, 15, 12, 10

[jtteg_x]

5/25/2012 Friday


ME Deadlift:
conventional pulls: warmed up to 315lbx1, 365lbx1, 405lbx1, 455lbx1
sumo double OH speed pulls w/mini bands: 225lbx8 (3 sets)
leg press: 3x10

decline sit-ups: 3x15
crunches: 2x200
planks: 3x30sec


1/4 mile incline walk


been having lower back soreness this past week and thought I would suck it up for pulls today. worked up to 455 and called it quits as it went up fairly slow.

[jtteg_x]

5/27/2012 Sunday


DE Bench:
DB speed bench: warmed up to 52lbx12, w/mini band: 52lbx12, w/monster mini: 52lbx12, w/light band: 52lbx12
DB key press: 52lbx12 (3 sets)
DB fly: 35lbx10 (3 sets)...superset with 10 push-ups after each set
Floor dips: 2x20
1-arm DB extension: 20lbx12, 25lbx12, 30lbx12
Neutral pull ups: 3x10...(supersets with DB hammer: 22lbx10)
mini band pull aparts: 3x12



recovery levels have been horrible lately from working nights. hope it changes soon

[jtteg_x]

5/29/2012 Tuesday

ME Squat:
raw: warmed up to 275lbx1, +wraps: 315lbx1, w/belt: 365lbx1, 385lbx1, 405lbx1 (easy)
hyper extensions: 2x20


1 mile paced walk


left knee started to feel weird so stopped at 405.

[jtteg_x]

5/31/2012 Thursday


ME Bench:
Raw pause bench: warmed up to 275lb w/slingshot, 315lbx1, maddog: 365lbx1, 385lbx1, 405lbx1
DB incline bench: 50lbx12, 65lbx12, 70lbx12
DB floor rollovers: 45lbx10, 55lbx10 (2 sets)
machine pull downs: 3x15
seated hammer press: 3x12


1 mile paced walk

[jtteg_x]

6/1/2012 Friday


Back/Bicep:
pull ups: 4x10
DB row (double hand) w/1 mini: 52lbx10, w/2 minis: 52lbx10 (3 sets)
DB hammer: 22lbx16, 35lbx16 (3 sets)
...superset with mini band curls (3x15)

v-ups: 3x20

[jtteg_x]

6/3/2012 Sunday


DE Bench:
speed bench: warmed up to 145lb+light bands (9 sets/3 grips)
paused CG bench w/slingshot: 225lbx8, 235lbx8, 245lbx8
DB bench: 60lbx10, 80lbx20
reverse pull downs: 2x50

decline sit-ups: 3x15
high chair leg raise: 2x20



1/2 mile incline walk