MY WORKOUT LOG

I LIKE THEM A LOT BETTER THAN ANYTHING ELSE FOR THE TRI'S BUT THATS MY TWO CENTS WORTH.

3/6/10


LAT PULL DOWN FRONT
WARM UP SETS
10X2@100
WORK SETS
8X3@200


DEADS OFF FLOOR
5X1@225
5X1@315
3X1@405
NOT BAD BUT COULD BE BETTER. GOING TO TRY AND GO UP 5LBS A WEEK UNTIL I START TRAINING FOR MY MEET. GRIP STRENGTH SUX THOUGH, ANY SUGGESTIONS WOULD BE MOST HELPFUL.


LOW PULLEY ROWS
8X3@200


DB SHRUGS
15X1@105
15X1@120
15X1@135


HYPOS
20X3


ROPE PULL DOWNS
10X3@100
THIS IS JUST FOR STRETCHING THE BACK ONLY.


MACHINE CLOSE GRIP CURLS (OUTER BICEP HEAD)
10X1@100
10X1@110
10X1@120


ZOTTMAN CURLS
10X2@40

I did heavy rack pulls for grip strength. Pull and hold. My dl max is like 410/420 and I can pull 600 from just below the knee and hold it.
We would also do kettle ball swings. Swing it up over your head and catch it at the top holding it straight up and down, then hold it for a second.

I WILL GIVE THAT A TRY. THANX

3/8/10


SQUAT
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
5X1@405
5X1@500


LEG EXT
10X3@170


SEATED LEG CURL
10X3@130


ABDUCTOR
20X1@110


ADDUCTOR
20X1@110


STANDING CALF PRESS
20X3@BODY-WEIGHT

I like to hang onto a chin-up bar until my grip gives out.

COOL I WILL KEEP THAT IN MIND GEORGE

3/10/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
3X2@405
10X1@315
20X1@225


SEATED INCLINE MACHINE
10X1@250
8X1@270
6X1@290


SEATED DECLINE
8X1@230
10X2@180


SEATED FLY MACHINE
10X3@130

3/12/10


DEADS WITH MINI BANDS (OFF FLOOR)
10X1@135
10X1@225
5X1@315
5X3@405
3X3@455
FELT PRETTY GOOD TO LIFT HEAVY AGAIN. EVEN THOUGH I HAD ASSISTANCE FROM THE BANDS. WILL SHOOT FOR 475 NEXT WEEK.


LAT PULL-DOWNS FRONT
10X3@200


DBSL'S
20X3@200


ROPE PULL-DOWNS
10X3@120


DB SHRUGS
10X2@120
10X1@135

Nice work ryan

THANX GEORGE

3/16/10


SQUAT
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
WORK SETS W/ KNEE WRAPS
5X1@405 SMOKE SHOW
5X1@495 EASY
5X2@525 BRING IT BABY (RAW PR)


FRONT SQUATS
10X1@225
8X1@275
6X1@295


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150

3/17/10


BENCH
20X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@385
3X2@405


INCLINE BENCH
6X1@225
6X1@275
6X1@315


DIPS
10X3@BODY-WEIGHT W/ 5OLB KETTLE-BELL AROUND WAIST

3/18/10


LAT PULLDOWN FRONT
10X3@120
8X3@200


RACK PULLS W/ STRAPS
3X1@405
3X1@495
3X1@545


DB ROWS
8X3@105


HYPERS
20X3


ROPE PULLS
10X3@110

3/19/10


DB FRONT RAISES
10X1@40
10X1@50
10X1@60


MACHINE SIDE LATERALS
10X1@130
10X1@150
10X1@170


REAR DELT MACHINE
10X1@130
10X1@150
10X1@170


ZOTTMAN CURLS
8X1@30
8X1@40
8X1@50


BB CURL
15X1@95


SINGLE ARM TRICEP EXT
8X3@50


TRICEP PUSH DOWN
20X1@50

3/22/10


SQUAT
10X1@BAR
5X1@135
5X1@225
5X1@315
KNEE WRAPS
5X1@405
5X1@495
5X1@515
1X1@555 (NEW RAW PR BY 25 LBS)


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150


STANDING CALF PRESS
20X3@BODY-WEIGHT

3/24/10


BENCH
10X1@BAR
10X1@135
8X1@225
5X1@315
3X1@405
10X1@315
15X1@225
30X1@135


INCLINE MACHINE
8X1@250
8X1@255
8X1@260


DECLINE MACHINE
10X1@180
10X1@230
8X1@250

3/29/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
ADD BELT AND KNEE WRAPS
5X1@405
5X1@495
FELT A LITTLE SORE THIS WEEK. STILL RECOVERING FROM MY RAW PR I DID LAST WEEK AND SHOCKED MYSELF. WILL HIT IS HARD AGAIN NEXT WEEK. GOING FOR 520X5.


FRONT SQUATS
5X1@225
5X1@275


LEG EXTENSIONS
10X3@150


LIKE I SAID EARLIER I FELT DEAD. GOING TO TAKE IT EASY THE REST OF THE WEEK.

Strong stuff Ryan!!

I GUESS. I MEAN SOMETIMES I FEEL STRONG AND SOMETIMES I DONT. DOES THAT MAKE ANY SENSE?

3/31/10


BENCH
30X1@BAR-WEIGHT
10X1@135
10X1@225
10X3@315
20X1@225


INCLINE BENCH
8X3@250


DIPS
10X3@BODY-WEIGHT

4/2/10


lat pulldown to front
10x3@120
10x3@200


db pullover
10x1@60
10x1@75
10x1@90


rope pulls
10x3@120


hypers
15x3@body-weight

4/3/10


SINGLE ARM CABLE RAISES
10X1@30
10X1@40


DB SIDE LATERALS
10X1@25
10X1@35


BB UPRIGHTS
10X2@115


REAR DELT MACHINE
10X2@110


SINGLE ARM DB EXTENSION
10X1@40
10X1@50


PUSHDOWNS
20X1@50


ZOTTMAN CURLS
10X1@30
10X1@35

4/6/10


ME DL

RACK PULLS 6" FROM GROUND
10X1@135
5X1@225
1X1@315
1X1@405
1X1@435
1X1@455
1X1@465
MY GRIP WAS GIVING OUT FAST ON THE LAST SET WTF!!! THE THING IS WHERE I TRAIN (YMCA) THEY DONT ALLOW CHALK. WHAT A LOAD OF CRAP. CANT WAIT TO GO BACK TO MY OLD GYM NEXT MONTH. THEN I CAN GET LOUD AND NASTY.


LEG PRESS
10X3@800


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150


ABDUCS
20X1@110


ADDUCS
20X1@110


STANDING CALF PRESS
20X3@BODY-WEIGHT

4/7/10


ME BENCH
20X1@BAR-WEIGHT
10X1@135
3X1@225
3X1@315
1X1@365
1X1@385
1X1@405
1X1@415


INCLINE PRESS
10X1@250
10X1@270
10X1@290


CABLE CROSSOVERS
10X1@60
10X2@70