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Post by Rosario-546 on Aug 13, 2015 6:14:06 GMT -5
Thursday 08-13-2015 Wk-1 D-2 Bw 185.0
SMP 4@9 95x4 115x4 135x4 155x4 175x4 (Last rep paused)
DB Arnolds 50x8 55x8 60x8
DB Shrugs 60x30 65x30 70x22
Bar Front Raises 45x8 45x10 45x12
Notes: Shoulrds felt pretty crapy this morning. Think the DB inclided Tuesday kicked me.
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Post by Rosario-546 on Aug 18, 2015 6:13:35 GMT -5
Tuesday 08-18-2015 Wk-2 D-1 Bw 185.4
Bench 3@9 135x3 185x3 225x3 275x3 305x3 (Last rep paused)
DB Inclined 70x8 80x8 90x8
DB Flies 45x8 50x8 55x8
Bar Rows 95x10 115x10 135x10
Lat Pulls 130x8 145x8 160x8
Notes: Skipped last Sat/Sun and this morning feels like I havent trained in a month!
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Post by Rosario-546 on Aug 25, 2015 6:58:26 GMT -5
Tuesday 08-25-2015 Wk-3 D-1 Bw 186.2
Bench 2@9 135x3 185x3 225x3 275x2 295x2 315x2 (Last rep paused)
Yellow Slingshot 315x8
DB Inclined 70x8 80x8 90x8
DB Flies 45x8 50x8 55x8
Bar Rows 135x8 155x8 175x8
Notes: Lost training days last week because family in town. Playing pickup soccer twice a week doesnt seem to be effecting over all strength yet. But I've pretty much cut out all lower body work at this point.
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Post by Rosario-546 on Aug 27, 2015 6:28:43 GMT -5
Thursday 08-27-2015 Wk-3 D-2 Bw 186.4
SMP 2@9 95x5 115x5 135x5 165x2 185x2 (Last rep paused)
DB Arnolds 45x8 55x8 65x8
Bar Shrugs 135x3x30
Bar Front Raises 45x3x12
DB Side Raises 20x8 22.5x8 25x8
Notes: Shoulars still feel crappy but bar is still moving from A-B without issues, so Ill keep on pushing.
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Post by Rosario-546 on Aug 31, 2015 7:19:20 GMT -5
Saturday 08-29-2015 Wk-3 D-3 Bw 185.4
CG Bench (Comp/TG/Comp) 135x3 185x3 225x3 255x3 275x3
JM Press 95x12 115x10 135x8
V-Push Dn 65x12 80x10 95x8
Rope Overhead 40x3x12-15
Notes:
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Post by Rosario-546 on Sept 1, 2015 6:50:11 GMT -5
Tuesday 09-01-2015 Wk-4 D-1 Bw 185.8
Bench 1@9 135x3 185x3 225x3 275x2 295x1 315x1 335x1 (Comp Pause)
Yellow Slingshot 335x3 355x2 375x1
Hammer Rows 3x8
Hammer Pulls 3x8
Notes:
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Post by Rosario-546 on Sept 3, 2015 6:59:17 GMT -5
Thursday 09-04-2015 Wk-4 D-2 Bw 185.8
SMP 3@9 95x3 115x3 135x3 155x3 175x4
DB OH Press 50x8 60x8 70x8
Bar Shrugs 135x30 185x25 225x20
Bar Front Raises 45x12
DB Side Raises 20x12
Notes:
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Post by Rosario-546 on Sept 10, 2015 6:12:37 GMT -5
Thursday 09-10-2015 Wk-1 D-1 Bw ---
Bench 4@9 135x4 185x4 225x4 275x4 295x3 (Dam)
DB Inclined 70x8 80x8 90x8
Machine Flies 130x10 160x10 190x10
Lat Pulls 130x8 145x8 160x8
Notes: Tweaked my back Sunday, sucks.
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Post by Rosario-546 on Sept 14, 2015 5:27:44 GMT -5
Saturday 09-12-2015 Wk-1 D-3 Bw 183.5
SMP 4@9 95x4 115x4 135x4 155x4
DB OH Press 50x8 60x8 70x8
Bar Shrugs 135x3x30
Bar Front Raises 45x12 45x15 45x18
DB Side Raises 25x12 27x4x10
Rear Delts 3xMany
Notes: House guest and lower back issue really messed up this weeks training.
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Post by Rosario-546 on Sept 15, 2015 6:30:25 GMT -5
Tuesday 09-15-2015 Wk-2 D-1 Bw 183.2
Bench 3@9 135x3 185x3 225x3 275x3 295x3 (Last rep paused)
Yellow Slingshot 315x5
DB Inclined 80x8 90x8 100x7
DB Flies 45x8 50x8 55x8
Bar Rows 95x12 115x10 135x8
Lat Pulls 130x8 145x8 160x8
Notes: Little one starts soccer today, im not sure whos more excited.
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Post by Rosario-546 on Sept 17, 2015 6:17:07 GMT -5
Thursday 09-17-2015 Wk-2 D-2 Bw 183.5
SMP 3@9 95x3 115x3 135x3 155x3 175x3
DB OH Press 55x8 65x8 75x8
DB Shrug 50x20 60x20 70x20 50x3x30
Bar Front Raises 45x8 55x8 65x8
Side Raises 3x12
Rear Delts 3x12
Notes:
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Post by Rosario-546 on Sept 22, 2015 6:20:05 GMT -5
Tuesday 09-22-2015 Wk-3 D-1 Bw 182.4
Bench 2@9 135x5 185x5 225x5 275x2 295x2 (Last rep paused)
Yellow Slingshot 315x5
DB Inclined 80x8 90x8 100x5
DB Flies 45x12 50x10 55x8
Lat Pulls 130x8 145x8 160x8
Notes: Bw down = bench down, not sure why this is a surprise, it happens like clock work.
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Post by Rosario-546 on Sept 24, 2015 6:13:28 GMT -5
Thursday 09-24-2015 Wk-3 D-2 Bw 183.4
SMP 2@9 95x5 115x5 135x5 155x2 175x2 195x1
DB Front Raises 15x10 20x10 25x10
DB Side Raises 15x12 20x12 25x12
Notes:
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Post by Rosario-546 on Sept 28, 2015 5:31:44 GMT -5
Saturday 09-26-2015 Wk-3 D-3 Bw 182.2
CG Bench (Comp/TG/Comp) 135x3 185x3 225x3 245x3 265x3
JM Press 65x12 85x12 105x12
DB Tate Press 3x10
V-Push Dn 3x12
Notes:
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Post by Rosario-546 on Sept 29, 2015 6:42:29 GMT -5
Tuesday 09-29-2015 Wk-4 D-1 Bw 184.0
Bench 1@9 135x3 185x3 225x2 275x1 295x1 315x1 (Comp Pause)
Inclined 135x5 165x5 195x5
Lat Pulls 100x12 130x8 145x8 160x8
Lat Rows 35x12 50x8 65x8 80x8
Notes: Felt pretty solid this morning, bar speed, bar speed, bar speed!
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Post by Rosario-546 on Oct 1, 2015 6:55:10 GMT -5
Thursday 10-01-2015 Wk-4 D-2 Bw 181.2
SMP 95x5 115x3 135x3 135x13
DB Arnold's 40x10 45x10 50x10
DB Side/Front/Rear Raises 10x15 12.5x15 15x15
Notes:
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Post by Rosario-546 on Oct 6, 2015 6:33:22 GMT -5
Tuesday 10-06-2015 Wk-1 D-1 Bw 182.2
Buckeye 185x8 225x6 245x4 255x3 265x2 275x1 245x7 (KneesUP & 2ct Pause last rep all sets)
Lat Pulls 130x12 145x10 160x8
Machine Flies 130x12 160x10 190x8
Bw Pullups 3x10 3x5
Notes: Dusted off the Buckeye, not exact % this morning because I want to start lower then what was in my book.
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Post by Rosario-546 on Oct 8, 2015 6:50:51 GMT -5
Thursday 10-07-2015 Wk-1 D-2 Bw ---
SMP 95x5 115x5 135x5 145x12
DB Shrugs 50x20 60x20 70x20
DB Side Rasies 25x3x8
DB Front Rasies 25x3x8
Upright Rows 45x3xMany
Notes:
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Post by osu122975 on Oct 8, 2015 9:07:08 GMT -5
You gonna do a bench meet soon or ya gonna keep playin? How's the lower half? Still giving you trouble?
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Post by Rosario-546 on Oct 13, 2015 6:24:36 GMT -5
You gonna do a bench meet soon or ya gonna keep playin? How's the lower half? Still giving you trouble? Lower half is good, Ive taken the whole summer off from squatting or deadlifting to stay healthy for soccer. At this lower BW bench is in the tank, so Im just going to keep playing.
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Post by Rosario-546 on Oct 13, 2015 6:25:28 GMT -5
Tuesday 10-13-2015 Wk-2 D-1 Bw ---
Buckeye 195x8 235x6 255x4 265x3 275x2 285x1 (KneesUP & 2ct Pause last rep all sets) 255x5 (TG)
JM Press 65x8 85x8
Lat Pulls 130x8 145x8 160x8 175x4
Machine Flies 130x12 160x9 190x6
Notes: Forgot the % again, so just added 10lbs to each set from last week.
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Post by Rosario-546 on Oct 16, 2015 6:13:22 GMT -5
Thursday 10-15-2015 Wk-2 D-2 Bw 183.4
SBC 45x12 65x10 85x5 105x5 125x5
SMP 95x12 115x10 135x5
Seat DB Curls 30x5 35x5 40x5 42.5x5
Bar Front Raises 45x8 55x8 65x8
Notes:
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Post by Rosario-546 on Oct 20, 2015 8:26:10 GMT -5
Tuesday 10-20-2015 Wk-3 D-1 Bw 182.2
Buckeye 205x8 245x6 265x4 275x3 285x2 295x1 (KneesUP & 2ct Pause last rep all sets) 265x5 (TG)
Notes: Forgot the % again, so just added 10lbs to each set from last week.
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Post by dbunch on Oct 20, 2015 8:58:03 GMT -5
are you training at home or at a comerical gym?
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Post by Rosario-546 on Oct 22, 2015 6:21:42 GMT -5
are you training at home or at a comerical gym? Commerical Gym, just hasnt workout at home like Ive planned with a little one running around. To this point anyways.
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