ACCESSORY/SPEED
CHEST-SUPPORTED ROW
5 x 10
SPEED DEAD LIFT
5 x 135
3 x 185 - 4
DB NEUTRAL GRIP SPEED BENCH W FAT GRIPZ
3 x 30s - 5
AB ROLL OUT
3 x 5
Mens Sana in Corpore Sano
Brofessor Arm Wrestling
11/28/10
Sunday, November 28, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS
Worked up to:
3 x 305 - 2
3 x 315
ARNOLD PRESS
15 x 30 lbs
10 x 20 lbs & 5 x 15 lbs
SCAP DEPRESSION
3 x 8
TRICEPS PRESSDOWN
12 x #6
10 x #8
8 x #10
6 x #12
Bench press was (mostly) paused. My deltoids were TOTALLY burned out after just those two sets. I am definitely weak here. Also, the weights on selectoried machines are more variable than Oprah's bodyweight.
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS
Worked up to:
3 x 305 - 2
3 x 315
ARNOLD PRESS
15 x 30 lbs
10 x 20 lbs & 5 x 15 lbs
SCAP DEPRESSION
3 x 8
TRICEPS PRESSDOWN
12 x #6
10 x #8
8 x #10
6 x #12
Bench press was (mostly) paused. My deltoids were TOTALLY burned out after just those two sets. I am definitely weak here. Also, the weights on selectoried machines are more variable than Oprah's bodyweight.
Mens Sana in Corpore Sano
11/27/10
Saturday, November 27, 2010
M/E SQUAT
WARM UP
SQUAT
95 x 5
135 x 3
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1 - 3
ARCH BACK PULL THROUGH
4 x 8
SINGLE LEG SQUAT
2 x 8 each leg
PLANKS
3 sets
Squats felt good. Increasing weight next week. Also time to switch up assistance work a bit.
Mens Sana in Corpore Sano
WARM UP
SQUAT
95 x 5
135 x 3
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1 - 3
ARCH BACK PULL THROUGH
4 x 8
SINGLE LEG SQUAT
2 x 8 each leg
PLANKS
3 sets
Squats felt good. Increasing weight next week. Also time to switch up assistance work a bit.
Mens Sana in Corpore Sano
11/24/10
Wednesday, November 24, 2010
RECOVERY
Static Piriformis Stretch x a lot
Static Hip Flexor Stretch x a lot
Trying to get the hip ready for Saturday
Mens Sana in Corpore Sano
Static Piriformis Stretch x a lot
Static Hip Flexor Stretch x a lot
Trying to get the hip ready for Saturday
Mens Sana in Corpore Sano
11/21/10
Sunday, November 21, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS (85%)
10 x 45
5 x 135
3 x 185
1 x 225
1 x 275
3 x 305 - 3
FACE PULL/PUSH DOWN
4 x 10
I consider this a success. I've been trying to find a weight that I can get 3 x 3 on and start progressing. I'll add weight to the third set next week. Same with squats (3 x 1).
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS (85%)
10 x 45
5 x 135
3 x 185
1 x 225
1 x 275
3 x 305 - 3
FACE PULL/PUSH DOWN
4 x 10
I consider this a success. I've been trying to find a weight that I can get 3 x 3 on and start progressing. I'll add weight to the third set next week. Same with squats (3 x 1).
Mens Sana in Corpore Sano
11/20/10
Saturday, November 20, 2010
M/E SQUAT
WARM UP
SQUAT
5 x 135
1 x 225
1 x 315
1 x 405 (belt)
1 x 455 (got forward on this one)
1 x 475 (felt horrid and quit)
PULL THROUGH
4 x 8
Shut it down after that. Tomorrow will be better.
Mens Sana in Corpore Sano
WARM UP
SQUAT
5 x 135
1 x 225
1 x 315
1 x 405 (belt)
1 x 455 (got forward on this one)
1 x 475 (felt horrid and quit)
PULL THROUGH
4 x 8
Shut it down after that. Tomorrow will be better.
Mens Sana in Corpore Sano
11/16/10
Tuesday, November 16, 2010
ACCESSORY/SPEED
CHEST-SUPPORTED ROW
5 x 10
SPEED DEAD LIFT
4 x 135
1 x 225
1 x 275 - 8
MACHINE BENCH PRESS
4 x 15
OBLIQUE ABDOMINALS
3 sets
My so-called "speed" dead lifts are slow. 275 is about 52% of meet best. I'll get faster.
Here is Dr. Steve Brule with some great advice on how to stay lean and healthy, all while eating all the crap you want! It's how I stay super-lean all year round... always ready to get on stage with my pink fanny pack, posing trunks, and lots of fake tan to show off the guns and win lots of bodybuilding trophies!
Mens Sana in Corpore Sano
CHEST-SUPPORTED ROW
5 x 10
SPEED DEAD LIFT
4 x 135
1 x 225
1 x 275 - 8
MACHINE BENCH PRESS
4 x 15
OBLIQUE ABDOMINALS
3 sets
My so-called "speed" dead lifts are slow. 275 is about 52% of meet best. I'll get faster.
Here is Dr. Steve Brule with some great advice on how to stay lean and healthy, all while eating all the crap you want! It's how I stay super-lean all year round... always ready to get on stage with my pink fanny pack, posing trunks, and lots of fake tan to show off the guns and win lots of bodybuilding trophies!
Mens Sana in Corpore Sano
11/15/10
Sunday, November 14, 2010
M/E BENCH PRESS
WARM UP
BENCH PRESS
15 x bar
5 x 135
3 x 185
3 x 225
1 x 275
3 x 315 - 2
FACE PULL/TRICEPS PUSHDOWN
4 x 10
315 is about 88% of my meet best. I'm going to be working triples for awhile just to work on time under tension and remember how to get leg drive. The next meet is March 26, so I have plenty of time before I start my next cycle to get my technique back in line. I felt like a bag of assholes after the bench press so I didn't do much. I stepped on the scale and I was about a half a pound from 290. I gotta get this reined in.
Mens Sana in Corpore Sano
WARM UP
BENCH PRESS
15 x bar
5 x 135
3 x 185
3 x 225
1 x 275
3 x 315 - 2
FACE PULL/TRICEPS PUSHDOWN
4 x 10
315 is about 88% of my meet best. I'm going to be working triples for awhile just to work on time under tension and remember how to get leg drive. The next meet is March 26, so I have plenty of time before I start my next cycle to get my technique back in line. I felt like a bag of assholes after the bench press so I didn't do much. I stepped on the scale and I was about a half a pound from 290. I gotta get this reined in.
Mens Sana in Corpore Sano
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