M/E BENCH PRESS
WARM UP WALK
ARM SWINGS
BENCH PRESS
bar x 8
135 x 5
185 x 5
225 x 5 (paused)
275 x 3
305 x 2
315 x 2
CSR
4 x 5
LAT PULL DOWN
4 x 5
EXERCISE BALL ABS
3 x 8
ROLLING TRICEPS
3 x 5
3 WEEKS OUT!
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
2/13/10
Friday, February 13, 2010
SQUAT
HIP MOBILITY
SQUAT
bar x 5
150 x 5
190 x 5
230 x 5
280 x 5
310 x 5
320 x 5
330 x 5 (belt)
45* EXTENSION
BW+10 x 3 x 10
SINGLE-LEG SQUAT
BW+10 x 3 x 12
RDL
170 x 3 x 5
HIP MOBILITY
I had some pain in the low back. It was very dull when compared to last week. I went through this routine fast because of time constraints. Maybe this was the reason for the pain?
Mens Sana in Corpore Sano
HIP MOBILITY
SQUAT
bar x 5
150 x 5
190 x 5
230 x 5
280 x 5
310 x 5
320 x 5
330 x 5 (belt)
45* EXTENSION
BW+10 x 3 x 10
SINGLE-LEG SQUAT
BW+10 x 3 x 12
RDL
170 x 3 x 5
HIP MOBILITY
I had some pain in the low back. It was very dull when compared to last week. I went through this routine fast because of time constraints. Maybe this was the reason for the pain?
Mens Sana in Corpore Sano
2/12/10
Thursday, February 11, 2010
R/E BENCH PRESS
WARM UP WALK
NARROW-GRIP BENCH PRESS
bar x 5
135 x 10
205 x 10
205 x 10
205 x 8
205 x 8
205 x 8
CYBEX SHOULDER PRESS
4 x 10
FACE PULLS
3 x 10
PULLDOWN ABS
3 x 10
LAT PULL DOWN
3 x 10
Mens Sana in Corpore Sano
WARM UP WALK
NARROW-GRIP BENCH PRESS
bar x 5
135 x 10
205 x 10
205 x 10
205 x 8
205 x 8
205 x 8
CYBEX SHOULDER PRESS
4 x 10
FACE PULLS
3 x 10
PULLDOWN ABS
3 x 10
LAT PULL DOWN
3 x 10
Mens Sana in Corpore Sano
2/10/10
Wednesday, February 10, 2010
DEAD LIFT
WARM UP WALK
HIP MOBILITY
DEAD LIFT
135 x 5
250 x 5
260 x 5
310 x 3
360 x 3(belt)
390 x 3
ABS
4 x 9
45* BACK EXTENSION
BW+10 x 3 x 10
ROMANIAN DEAD LIFT
170 x 3 x 5
HIP MOBILITY
Virtually pain free today. A bit of cramping, but that went away after I got home. My SI joint on the right side popped a bit when I did the hanging abs. I had a deep-tissue massage last Thursday and a chiropractic adjustment on Friday. Seems things are getting better.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
DEAD LIFT
135 x 5
250 x 5
260 x 5
310 x 3
360 x 3(belt)
390 x 3
ABS
4 x 9
45* BACK EXTENSION
BW+10 x 3 x 10
ROMANIAN DEAD LIFT
170 x 3 x 5
HIP MOBILITY
Virtually pain free today. A bit of cramping, but that went away after I got home. My SI joint on the right side popped a bit when I did the hanging abs. I had a deep-tissue massage last Thursday and a chiropractic adjustment on Friday. Seems things are getting better.
Mens Sana in Corpore Sano
2/8/10
Monday, February 8, 2010
MAX EFFORT BENCH
WARM UP WALK
DYNAMIC STRETCH
BENCH PRESS
bar x 5
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 2
335 x 1
LAT PULL DOWN
4 x 5
CSR
4 x 5
ROLLING DB TRICEPS EXTENSION
4 x 5
Slowing it down. Meet is in 4 weeks. Opener will be around 315 or 325. Second attempt will be in the neighborhood of 355 (5 lbs. PR). Third attempt may be around 375.
Mens Sana in Corpore Sano
WARM UP WALK
DYNAMIC STRETCH
BENCH PRESS
bar x 5
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 2
335 x 1
LAT PULL DOWN
4 x 5
CSR
4 x 5
ROLLING DB TRICEPS EXTENSION
4 x 5
Slowing it down. Meet is in 4 weeks. Opener will be around 315 or 325. Second attempt will be in the neighborhood of 355 (5 lbs. PR). Third attempt may be around 375.
Mens Sana in Corpore Sano
2/4/10
Thursday, February 4, 2010
SQUAT
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
145 x 5
185 x 5
225 x 5
275 x 5
305 x 5 (belt)
315 x 5
325 x 5
45* EXTENSIONS
BW+10 x 3 x 8
RDL (to top of knee)
165 x 3 x 10
SINGLE-LEG SQUAT
BW+10 x 3 x 10
HIP MOBILITY
STRETCHING
No pain during the squats, just some tightness in the low back. Did have some pain during RDLs if I bent over at the hips and dropped my head down, too. The pain got pretty intense but has subsided. Typical tightness/weakness in the hip joint. Had a bit of pain in the sacrum during squat, but nothing bad. Getting a deep-tissue massage this evening and seeing a chiropractor friend tomorrow to have a look-see.
Mens Sana in Corpore Sano
HIP MOBILITY
WARM UP WALK
SQUAT
bar x 5
145 x 5
185 x 5
225 x 5
275 x 5
305 x 5 (belt)
315 x 5
325 x 5
45* EXTENSIONS
BW+10 x 3 x 8
RDL (to top of knee)
165 x 3 x 10
SINGLE-LEG SQUAT
BW+10 x 3 x 10
HIP MOBILITY
STRETCHING
No pain during the squats, just some tightness in the low back. Did have some pain during RDLs if I bent over at the hips and dropped my head down, too. The pain got pretty intense but has subsided. Typical tightness/weakness in the hip joint. Had a bit of pain in the sacrum during squat, but nothing bad. Getting a deep-tissue massage this evening and seeing a chiropractor friend tomorrow to have a look-see.
Mens Sana in Corpore Sano
2/3/10
Wednesday, February 3, 2010
ME BENCH PRESS
WARM UP WALK
BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 1
335 x 1
350 x 1 (new PR)
360 x 0 (missed... set up too far north)
HEAVY CSR
4 x 5
HEAVY DUMBBELL ROLLING TRICEPS
5 x 5
HEAVY LAT PULLS
4 x 5
Mens Sana in Corpore Sano
WARM UP WALK
BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
315 x 1
335 x 1
350 x 1 (new PR)
360 x 0 (missed... set up too far north)
HEAVY CSR
4 x 5
HEAVY DUMBBELL ROLLING TRICEPS
5 x 5
HEAVY LAT PULLS
4 x 5
Mens Sana in Corpore Sano
2/2/10
Tuesday, February 2, 2010
DEAD LIFT
WARM UP WALK
AGILE 8
DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3
HANGING ABS
4 x 8
45* EXTENSIONS
BW+10 x 3 x 8
ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8
Agile 8
Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!
Mens Sana in Corpore Sano
WARM UP WALK
AGILE 8
DEAD LIFT
135 x 5
245 x 5
255 x 5
305 x 3
340 x 3
385 x 3
HANGING ABS
4 x 8
45* EXTENSIONS
BW+10 x 3 x 8
ROMANIAN DEAD LIFT (to top of knees)
165 x 3 x 8
Agile 8
Hip/right side of lower back was tight as usual. The pain on the right side of my lower back only kicked in if I bent forward at the hips and hung my head down, and it was less intense than usual. After the RDLs my whole lower back was tight, but by the time I got home, everything seemed to loosen up. Some of the pain is still there if I bend forward, but it's not bad. I want to SQUAT HEAVY!
Mens Sana in Corpore Sano
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