Monday, June 28, 2010

M/E BENCH PRESS
***20 DAYS OUT***

HIP MOBILITY/WARM UP

BENCH PRESS
10 x bar
8 x 95
8 x 135
5 x 185
3 x 225
2 x 275
2 x 315 - 3

PULL OVER
8 x 60 - 3

Things are going really well... shoulder is feeling like a million bucks.

FOOD
1 large plate of Chinese food
1 can of Coca Cola
3 handfuls of seeds

1 double-meat Subway sandwich
3 cookies
3 big cups of root beer

BODYWEIGHT
Forgot to get it

Mens Sana in Corpore Sano

Friday, June 25, 2010

M/E SQUAT/DL
HIP MOBILITY/WARM UP

DEAD LIFT FROM FLOOR
10 x 155
5 x 245
3 x 335
1 x 385 (belt)
1 x 435
1 x 455
1 x 505
1 x 525 - 2

45* BACK RAISE
10 x BW - 3

SWISS BALL AB ROLLOUTS
8 x BW - 3

FOOD
MEAL 1
1 can of Coca Cola
3 handfuls of seeds
1 big slice of pizza
1 breadstick w/ sauce
24 ounces of Mountain Dew

MEAL 2


BODYWEIGHT
267

Mens Sana in Corpore Sano

Thursday, June 24, 2010

R/E BENCH PRESS

CONDITIONING
1 mile power walk

WARM UP/HIP MOBILITY

CG BENCH PRESS
10 x 45
10 x 95
10 x 135
10 x 225 - 3

REAR DELT FLYES
10 x 90 - 3

DIZENZO ROWS
12 x something - 3

FOOD
MEAL 1
10 handfuls of sunflower seeds
1 big plate of Chinese food
1 can of Coca Cola

MEAL 2
3 handfuls of sunflower seeds
1 double-meat Subway sandwich
32 ounces of lemonade

BODYWEIGHT
267 lbs.

Mens Sana in Corpore Sano

Tuesday, June 22, 2010

R/E SQUAT/DL

HIP MOBILITY

ROMANIAN DEADLIFT
8 x 135
10 x 225 - 3

PULL THROUGH
10 x 80
10 x 100
10 x 120

SWISS BALL AB ROLLOUTS
8 x BW - 3

TKE
10 x 120 - 2

FOOD

MEAL 1
1 can of Coca Cola
1 big plate of Chinese food
1 bottle of Naked juice

MEAL 2
1 foot-long double meat sandwich at Subway
3 cookies

BODYWEIGHT
269

Mens Sana in Corpore Sano

Monday, June 21, 2010

M/E BENCH PRESS

WARM UP/HIP MOBILITY

BENCH PRESS
10 x bar
8 x 95
8 x 135
8 x 185
3 x 245
3 x 275
2 x 325
3 x 325 - 2
(missed the first triple)

REAR DELT FLYES (using these as back work while tendon at right biceps origin is healing)
10 x 90 - 3

SCARECROWS
10 x 5 - 2

FOOD
MEAL 1
1 Snickers bar

MEAL 2
1 Double meat foot-long chicken breast sandwich from Subway

MEAL 3
Same as meal 2

Forgot to get bodyweight today. That was the WRONG warmup and I'll be memorizing the one I did last week because I think it was much better. Also, I trained at 10:00 AM so I'll have 3 meals today probably.

Mens Sana in Corpore Sano

Friday, June 18, 2010

M/E SQUAT/DL

WARM UP/DYNAMIC STRETCH

SQUAT
5 x bar
3 x 135
3 x 225
1 x 315
1 x 385 (added belt)
1 x 425
1 x 475 - 4

RACK PULLS (from top of knee)
5 x 135
3 x 225
3 x 315
1 x 405 (added belt)
1 x 455
1 x 495

SWISS BALL AB ROLLOUTS
10 x BW - 2
8 x BW - 2

FOOD
MEAL 1
1 big plate of Chinese food
1 12 oz. bottle of chocolate milk

SNACK
Sunflower seeds

MEAL 2 (post workout)
2 Chipotle burritos
1 Large strawberry shake

SNACK
1 Order of onion rings (Tubby's)
3 Pints of beer (2 Bud, 1 Guinness)

BODYWEIGHT
268

Mens Sana in Corpore Sano

Thursday, June 17, 2010

ACCESSORY

REAR DELT FLYES
10 x 90 - 4

SCARECROWS
10 x 5 - 2

PULL THROUGHS
10 x 80 - 4

BACK RAISE
10 x BW - 3

FOOD

MEAL 1
1 Big plate of Chinese food

Meal 2 (post)
2 Chipotle burritos (light on the rice)

Meal 3
2 candy bars
1 bag of beef jerky

Mens Sana in Corpore Sano

NEW CARDIO

LINK

Here is my cardio routine. It will be adjusted as needed.

At first, the goal will be to maintain bodyweight (270) and improve body composition. As time passes, I will attempt to gain weight, but only if I can maintain the level of conditioning.


Mens Sana in Corpore Sano