DELOAD DAY 3
HIP MOBILITY
30 minutes of brisk walking.
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
4/22/10
4/21/10
Wednesday, April 21, 2010
DELOAD DAY 2
HIP MOBILITY
FOAM ROLLING
Played catch with the football and ran around for about 2 hours. Sounds like GPP to me!
MORE HIP MOBILITY AND FOAM ROLLING
Mens Sana in Corpore Sano
HIP MOBILITY
FOAM ROLLING
Played catch with the football and ran around for about 2 hours. Sounds like GPP to me!
MORE HIP MOBILITY AND FOAM ROLLING
Mens Sana in Corpore Sano
Tuesday, April 20, 2010
DELOAD DAY 1
WARM UP
HIP MOBILITY
CG BENCH PRESS
135 x 4 x 10
ROWS
4 x 10
CABLE FLYES
3 x 10
MORE ROWS
3 x 10
HIP MOBILITY
Mens Sana in Corpore Sano
WARM UP
HIP MOBILITY
CG BENCH PRESS
135 x 4 x 10
ROWS
4 x 10
CABLE FLYES
3 x 10
MORE ROWS
3 x 10
HIP MOBILITY
Mens Sana in Corpore Sano
4/18/10
Sunday, April 18, 2010
SQUAT
LIMITED WARMUP, STRAPPED FOR TIME
SQUAT
bar x 5
175 x 5
215 x 5
255 x 5
305 x 5
335 x 5
345 x 5
355 x 5
RDL
225 x 3 x 5
45* EXTENSIONS
20 x 3 x 6
1-LEG SQUATS
20 x 3 x 6
I was rushed again today. Did not warm up properly and paid for it with some mild tightness in the low back. Gonna hit the stretching and hip mobility HARD this week while I'm de-loading.
Mens Sana in Corpore Sano
LIMITED WARMUP, STRAPPED FOR TIME
SQUAT
bar x 5
175 x 5
215 x 5
255 x 5
305 x 5
335 x 5
345 x 5
355 x 5
RDL
225 x 3 x 5
45* EXTENSIONS
20 x 3 x 6
1-LEG SQUATS
20 x 3 x 6
I was rushed again today. Did not warm up properly and paid for it with some mild tightness in the low back. Gonna hit the stretching and hip mobility HARD this week while I'm de-loading.
Mens Sana in Corpore Sano
Saturday, April 17, 2010
RE BENCH PRESS
BENCH PRESS
work sets
225 x 4 x 5
FACE PULLS
4 x 5
CG LAT PULLDOWN
4 x 5
CHEST FLYES
3 x 5
DIPS
3 x 5
Mens Sana in Corpore Sano
BENCH PRESS
work sets
225 x 4 x 5
FACE PULLS
4 x 5
CG LAT PULLDOWN
4 x 5
CHEST FLYES
3 x 5
DIPS
3 x 5
Mens Sana in Corpore Sano
4/14/10
Wednesday, April 14, 2010
DEAD LIFT
pressed for time, limited warmup/stretching
DEAD LIFT
160 x 5
275 x 5
285 x 5
335 x 3
395 x 3
415 x 3
ABS
1 x 18
1 x 18
1 x 15
1 x 12
45* EXTENSIONS
20 x 3 x 6
RDL
225 x 3 x 5
Felt fine. Nice to have no pain 2 weeks in a row.
Mens Sana in Corpore Sano
pressed for time, limited warmup/stretching
DEAD LIFT
160 x 5
275 x 5
285 x 5
335 x 3
395 x 3
415 x 3
ABS
1 x 18
1 x 18
1 x 15
1 x 12
45* EXTENSIONS
20 x 3 x 6
RDL
225 x 3 x 5
Felt fine. Nice to have no pain 2 weeks in a row.
Mens Sana in Corpore Sano
4/13/10
Tuesday, April 13, 2010
M/E BENCH PRESS
was already sweating when I got there
ARM SWINGS
BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 5
295 x 3
335 x 1
330 x 1
330 x 1
CHEST SUPPORTED ROW
3 x 4
LAT PULLDOWN
3 x 5
SWISS BALL ABS
3 x 8
Then I quit... I need a deload week.
Mens Sana in Corpore Sano
was already sweating when I got there
ARM SWINGS
BENCH PRESS
bar x 10
95 x 5
185 x 5
245 x 5
295 x 3
335 x 1
330 x 1
330 x 1
CHEST SUPPORTED ROW
3 x 4
LAT PULLDOWN
3 x 5
SWISS BALL ABS
3 x 8
Then I quit... I need a deload week.
Mens Sana in Corpore Sano
4/12/10
Sunday, April 12, 2010
SQUAT
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
300 x 5
330 x 5
340 x 5
350 x 5
45* EXTENSIONS
+15 x 3 x 10
SINGLE LEG SQUATS
20 x 3 x 8
RDL
205 x 3 x 5
I felt awesome. I had no lower back pain at all and only a slight pump for about 30 minutes. I was rushed tonight, so that may have been part of the reason for the pump.
Mens Sana in Corpore Sano
WARM UP WALK
HIP MOBILITY
SQUAT
bar x 5
165 x 5
205 x 5
245 x 5
300 x 5
330 x 5
340 x 5
350 x 5
45* EXTENSIONS
+15 x 3 x 10
SINGLE LEG SQUATS
20 x 3 x 8
RDL
205 x 3 x 5
I felt awesome. I had no lower back pain at all and only a slight pump for about 30 minutes. I was rushed tonight, so that may have been part of the reason for the pump.
Mens Sana in Corpore Sano
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