Post by Eagleface on Aug 30, 2006 20:28:17 GMT -5
Here's the past few weeks of training:
7/15/06
2 Board Press 90% x singles
45x10
95x10
135x5
185x3
225x1
255x1
275x1
295x1
315x1,1,1,1
bench press
245x10,10
Db Military Presses
50x10,10,10,5
Tri Pushdowns
3 sets
7/17/06
CSR (WG)
4x15
Db Shrugs
50x15,15,15
Hammer Curls
40x10,10,10,9
7/19/06
CG Bench
45x10
95x8
135x8
155x3
185x5
205x8,8,8,8,8
Db Military Press
50x8,8,8
Rope Pushdowns
4 sets
7/21/06
CSR WG
#3x15
#4x12,12,12,12
#5x10,10
Db Shrugs
65x12,12,12,12
Hammer Curls
40x12,10,9,8
Bent over raises
15x12,12,12
7/23/06
2 Board Press work up to a 1RM
45x10
95x8
135x5
185x3
225x1
255x1
275x1
315x1
335x1
355x1
bench press
255x10,10
7/25/06
CSR WG
#3x10
#4x10
#5x10,10,10,10,10,10
Db Shrugs
65x15,15,15
Db Curls
30x10,9,6
concent. curls
30x10,7
7/27/06
CG bench
45x10
95x8
135x5
155x3
185x3
205x3
215x8,8,8,8,8
Db military press
50x8,7,8
rope pushdowns
#3x15,13,9,8,8
7/29/06
CSR CG
#3x10
#4x15,14,12,11,10
Db Shrugs
65x12,12,12,12
Db Curls
30x10,7
Hammer Curls
40x8,8
7/31/06
Bench press 90% of 1RM for singles
45x10
95x8
135x6
185x3
225x2
255x1
285x1
315x1,1,1,1
265x10,10
rope pushdowns
#3x15,12,10,8,7
8/2/06
CSR CG
#3x15,15,13
Db Shrugs
50x20,20
Hammer Curls
30x10,10
40x8
8/4/06
CG bench
45x10
95x8
135x5
155x3
185x2
205x1
225x8,8,8,8,8
Db Military press
50x8,8,10
rope pushdowns
#3x15,14,12
8/6/06
CSR CG
#3x10
#4x10,10
#5x10,10,10,10,10,10
8/8/06
Bench Press work up a 1RM
45x10
95x8
135x6
185x3
225x1
255x1
285x1
315x1
335x1 PR
345x1 PR
350x1 PR
275x10
rope pushdowns
#3x12,12,12,12,12
8/10/06
CSR CG
#3x12
#4x10
#5x11,11,11,11
Hammer Curls
30x15,10,10,10
Db Shrugs
50x20,20,20
8/12/06
Incline bench (por)
45x10
95x10
135x10
155x10
185x10,10,10,10,10
lateral raises
20x12,12,12
8/15/06
NO BACK WORK, TOOK DAY OFF
8/16/06
2 Board Press approx 85% of 1RM
45x10
95x8
135x6
185x3
225x1
255x1
285x1
315x1
335x3,3,3
bench press
275x3,11
rope pushdowns
#3x15,15,12
8/18/06 (38th b-day)
CSR MG
#3x12
#4x10
#5x10
#6x8,8,8,8
Db Shrugs
65x15,15,15
Conc. curls
30x10,9,8
8/21/06
Incline press (por)
45x10
95x10
135x10
155x10
185x10,10,10,10
lateral raises
20x14,12,12
8/23/06
last minute band work in bedroom
band pull aparts 5 sets
band shrugs 3 sets
band hammer curls 3 sets
8/25/06
2 Board Press-approx 90% of 1RM for singles
45x10
95x8
135x6
185x3
225x1
255x1
285x1
315x1
335x1
355x1,1,1
bench press
275x11,9
rope pushdowns
#4x10,10,8,7,6
shoulder horn
10's x 12
8/27/06
CSR MG
#3x10
#4x10
#5x10
#6x8,8,8,8
Db Shrug
65x15,15,15,15
Conc. curls
30x10,8,7,6
8/29/06
Incline bench (middle finger on ring)
45x10
95x10
135x10
155x10
185x10,10,10,10
lateral raises
20x15,14,12,10
7/15/06
2 Board Press 90% x singles
45x10
95x10
135x5
185x3
225x1
255x1
275x1
295x1
315x1,1,1,1
bench press
245x10,10
Db Military Presses
50x10,10,10,5
Tri Pushdowns
3 sets
7/17/06
CSR (WG)
4x15
Db Shrugs
50x15,15,15
Hammer Curls
40x10,10,10,9
7/19/06
CG Bench
45x10
95x8
135x8
155x3
185x5
205x8,8,8,8,8
Db Military Press
50x8,8,8
Rope Pushdowns
4 sets
7/21/06
CSR WG
#3x15
#4x12,12,12,12
#5x10,10
Db Shrugs
65x12,12,12,12
Hammer Curls
40x12,10,9,8
Bent over raises
15x12,12,12
7/23/06
2 Board Press work up to a 1RM
45x10
95x8
135x5
185x3
225x1
255x1
275x1
315x1
335x1
355x1
bench press
255x10,10
7/25/06
CSR WG
#3x10
#4x10
#5x10,10,10,10,10,10
Db Shrugs
65x15,15,15
Db Curls
30x10,9,6
concent. curls
30x10,7
7/27/06
CG bench
45x10
95x8
135x5
155x3
185x3
205x3
215x8,8,8,8,8
Db military press
50x8,7,8
rope pushdowns
#3x15,13,9,8,8
7/29/06
CSR CG
#3x10
#4x15,14,12,11,10
Db Shrugs
65x12,12,12,12
Db Curls
30x10,7
Hammer Curls
40x8,8
7/31/06
Bench press 90% of 1RM for singles
45x10
95x8
135x6
185x3
225x2
255x1
285x1
315x1,1,1,1
265x10,10
rope pushdowns
#3x15,12,10,8,7
8/2/06
CSR CG
#3x15,15,13
Db Shrugs
50x20,20
Hammer Curls
30x10,10
40x8
8/4/06
CG bench
45x10
95x8
135x5
155x3
185x2
205x1
225x8,8,8,8,8
Db Military press
50x8,8,10
rope pushdowns
#3x15,14,12
8/6/06
CSR CG
#3x10
#4x10,10
#5x10,10,10,10,10,10
8/8/06
Bench Press work up a 1RM
45x10
95x8
135x6
185x3
225x1
255x1
285x1
315x1
335x1 PR
345x1 PR
350x1 PR
275x10
rope pushdowns
#3x12,12,12,12,12
8/10/06
CSR CG
#3x12
#4x10
#5x11,11,11,11
Hammer Curls
30x15,10,10,10
Db Shrugs
50x20,20,20
8/12/06
Incline bench (por)
45x10
95x10
135x10
155x10
185x10,10,10,10,10
lateral raises
20x12,12,12
8/15/06
NO BACK WORK, TOOK DAY OFF
8/16/06
2 Board Press approx 85% of 1RM
45x10
95x8
135x6
185x3
225x1
255x1
285x1
315x1
335x3,3,3
bench press
275x3,11
rope pushdowns
#3x15,15,12
8/18/06 (38th b-day)
CSR MG
#3x12
#4x10
#5x10
#6x8,8,8,8
Db Shrugs
65x15,15,15
Conc. curls
30x10,9,8
8/21/06
Incline press (por)
45x10
95x10
135x10
155x10
185x10,10,10,10
lateral raises
20x14,12,12
8/23/06
last minute band work in bedroom
band pull aparts 5 sets
band shrugs 3 sets
band hammer curls 3 sets
8/25/06
2 Board Press-approx 90% of 1RM for singles
45x10
95x8
135x6
185x3
225x1
255x1
285x1
315x1
335x1
355x1,1,1
bench press
275x11,9
rope pushdowns
#4x10,10,8,7,6
shoulder horn
10's x 12
8/27/06
CSR MG
#3x10
#4x10
#5x10
#6x8,8,8,8
Db Shrug
65x15,15,15,15
Conc. curls
30x10,8,7,6
8/29/06
Incline bench (middle finger on ring)
45x10
95x10
135x10
155x10
185x10,10,10,10
lateral raises
20x15,14,12,10