SUMMER EXPERIMENT

[Hasbeenneverwas]

Sun July 4 2010

Max Effort Upper

Fat bar floor press grip 3 with 80lbs of chain added

135 x 8
185 x 3
205 x 1
225 x 1
245 x 1
275 x M whoa!

Flat Db bench

1 x 10 @ 50
2 x 10 @ 77.5

floor Fat bar grip 2

1 x 10 with 120 lb chain
3 x 8 with 160 lb chain

Lat pull downs

5 x 10

face pulls
2 x 12

Rotator rehab

2 x 12

Happy 4th of July !!!

[Hasbeenneverwas]

Mon July 5th 2010

Super set 45* < back raise and Leg extensions

3 x 8 3 x 15

Safety Squat BAr Good Mornings
out of rack

bar x 10
95 x 8 med stance
95 x 8 wide stance
135 x 8 med
135 x 8 wide
185 x 5 med
185 x 5 wide

leg press

4 x 20 3 50lb plates ea side

super set leg curl and seated calf

3 x 12
3 x 15

hammer curls
4 x 8 @ 50

fat bar holds

4 x 15 sec

fast grabs

2 x 5

Walk the fence, Baseball field

Stretch

Finni

[Hasbeenneverwas]

Wed July 7 2010

Dynmic / Lockout

3 bds grip 3 185 bar wt + 80 lbs of chain

5 x 5

4 bds grip 3 + 80 lbs of chain, 3 sec hold

275 x 5
315 x 5
365 x 3
405 x 3
5 bds
425 x 3

key press

4 x 10 @ 40 lbs

[Hasbeenneverwas]

Last nights workout

165 bar wt, doubled minis, 3 boards, grip 3
5 x 5

4 boards grip 3, no contrast, 3 sec hold at top

315 x 5
365 x 3
405 x 3

5 board
425 x 3.. hmmm same as last week.. but no contrast

[Hasbeenneverwas]

Max Effort Upper
Reverse Med ( new bands, not as much tension as greens ) grip 3 with 3 boards

315 x 5
365 x 3
405 x 1
455 x 1
495 x 1
530 x 1

Kettlebell extensions

3 x 10 @ 16kg

Lat Pulldowns

5 x 10

side delt raise

2 x 10

Rotator work

2 x 12

[Hasbeenneverwas]

Last Nights Workout

Super Set 45*< back Raise and Leg extensions

2 x 8
2 x 15

Saftey Squat Bar Good Mornings
1 x 5 @ 185
3 x 5 @ 185

Leg Press

4 X 20 @ 3 plate sper side

Leg Curl Superset with seated calf

3 x 12
2 x 15

Towel Kettlebell hammer Curls

3 x 10 @ 16KG

[Hasbeenneverwas]

SUN 7/25/10

MAX EFFORT UPPER

2 BD Grip 3 80 LBs of chain. New chain set up. Chains are almost touching the plates = more weight on bar

185 x 5
225 x 5
255 x 1
275 x 3
300 x 1
315 x 1
355 x 1 belt
365 x 1 belt

Ok so I whimp it.

30# incline DB

50 x 10
3 x 10 @ 67.5

Kettlebell Extensions

3 x 10 @ 16 KG

V-Bar Pulldwons

4 x 10

Side Delt raise, single arm

10 x 10
15 x 10
3 x 10 @ 30

Mini band Pull Aparts

3 x 12

[Hasbeenneverwas]

Mon 7/26/10

45*< back raise 2 x 8
Leg extension 2 x 15

Trap Bar Dead Lift Standing on Blue foam

4 x 5 @ 225.. ya you read right freakin 225 !!!

1 Leged leg press 4 x 15

Reverse Hyper

3 x 8 @ 100 lbs.. yup thats prob bout 50% of my squat right now geeesh

Bar Curls

3 x 10

Dang its one thing bein old, another bein fat, and still another being out of shape.. But combine those 3 and it's a TRIFECTA !!!!

[Hasbeenneverwas]

Wed 7/28/10

Dynamic and lockout

Grip 3 2 boards

185 + 80 Lbs of chain

5 x 5

lockouts against purple regular bar grip 3

185 x 5
225 x 3
275 x 3

elbow out jm

3 x 8 @ 135

superset
1 arm naut row and DB shrugs with grip thingees

3 x 10
3 x 12


out !

[Hasbeenneverwas]

Sun 8/1/10

SLING SHOT SUNDAY!!!

Max effort Upper Reverse Blue with 80 lbs of chain, Grip 3, 1 board

225 x 5
275 x 3
315 x 1
365 x ouch

put on sling shot 2 boards

405 x 3
455 x 3 wow !!

30* < incline DB

2 x 10 @ 67.5

pulldowns

4 x 10

Strap horizontal shrugs

3 x 10


SLINGSHOT IS EXCELLENT !!