4/30/13
Bench press
135 x 5 x 20
Triceps pressdown
Pyramid - 70 to 130 and back, in 10lb increments, each weight reps till failure x 2 sets
Dips
3 x failure
Deadlifts
225 x 1 x 5
315 x 2 x 5
365 x 1 x 5
405 x 2 x 1
455 x 1 x 1
Printable View
4/30/13
Bench press
135 x 5 x 20
Triceps pressdown
Pyramid - 70 to 130 and back, in 10lb increments, each weight reps till failure x 2 sets
Dips
3 x failure
Deadlifts
225 x 1 x 5
315 x 2 x 5
365 x 1 x 5
405 x 2 x 1
455 x 1 x 1
5/3/13
Bench press
135 x 5 x 20
225 x 2 x 7
275 x 3 x 3
225 x 2 x 7
Incline bench press
135 x 1 x 10
185 x 3 x 7
Squat
225 x 1 x 5
315 x 3 x 5
5/6/13
Seated row
150 x 1 x 8
180 x 5 x 7
120 x 3 x 20
Lat pulldown
140 x 5 x 8
Pull ups
3 x failure
DB curls
45 x 5 x 8
5/9/13
DB shoulder press
60 x 4 x 7
Upright row
90 x 5 x 8
Lat raise
30 x 5 x 8
Running stairs 60 extra lbs
3 flights x 3 sets
5/12/13
Bench press
135 x 1 x 20
225 x 8 x 7
185 x 4 x 5 tut =3 seconds
Cable lower pec raise
30 x 5 x 10
Triceps pressdown
Pyramid 70 - 130 by 10s
Pyramid 130 - 70 by 10s
Battling ropes
10 mins
5/21/13
Bench press
135 x 1 x 30
225 x 2 x 7
275 x 4 x 4
225 x 1 x 8
Bent row
135 x 1 x 8
160 x 1 x 8
170 x 1 x 8
180 x 2 x 7
Seated row
180 x 5 x 7
5/22/13
Deadlifts
225 x 1 x 5
315 x 1 x 5
365 x 1 x 5
385 x 1 x 4
405 x 1 x 4
DB curls
40 x 1 x 10
45 x 1 x 10
50 x 3 x 10
BB curls
90 x 1 x 7
100 x 1 x 7
Circuit:
battle ropes 30 secs, box jump- 5 jumps , 30 inch box
repeat 8 times
Pushup matrix - repeat 3 times, 30 second rest after finishing each set (50 push ups)
Push ups x 10
Wide push ups x 10
Wide push ups, hands angled out x 10
close width x 10
Spider man x 10
Meant to post this last week:
Just ran up 3 flights of stairs while wearing a 30lb weight vest and carrying a 40lb house, pulled a 40lb house from the ground up to the third floor landing I was on, ran back down the stairs, through some cones and onto a simulated rooftop where I swung a 10lb sledgehammer 30 times, ran to a 220lb dummy, dragged it several yards, then carried 80lbs of hose for several yards.
Lastly I ran back up the three flights of stairs, picked up the 40lb pack I initially took up the steps and ran back down the steps with it. Took about 3 mins. next is the really hard part... Psyche evaluation.
5/29/13
Walking, running and climbing - 4 miles
5/30/13
Squats
225 x 1 x 5
315 x 1 x 5
405 x 1 x 3
425 x 2 x 3
Kneeling leg curl
90 x 1 x 8
140 x 4 x 8
Leg press
765 x 5 x 5
Triceps press
Pyramid 80 - 130 and back
5/31/13
Bench press
135 x 1 x 30
225 x 1 x 5
275 x 3 x 3
225 x 5 x 7
Incline bench press
135 x 1 x 8
185 x 3 x 5
Lat raise
30 x 1 x 8
35 x 1 x 8
40 x 1 x 8
45 x 2 x 8
Shoulder press
90 x 1 x 5
140 x 1 x 5
190 x 3 x 5
Upright row
100 x 3 x 8
6/1/13
Walk 3 miles
6/2/13
Deadlifts
225 x 1 x 5
315 x 4 x 5
Seated row
160 x 1 x 8
180 x 1 x 8
200 x 1 x 8
220 x 1 x 8
240 x 1 x 6
Pull ups
5 x failure
Shrugs
135 x 1 x 8
225 x 1 x 8
275 x 1 x 8
295 x 1 x 8
315 x 1 x 8
Lat pulldown
140 x 1 x 8
160 x 1 x 8
180 x 1 x 8
200 x 1 x 6
200 x 1 x 5
BB curl
90 x 1 x 8
95 x 4 x 6
DB curl
40 x 1 x 8
45 x 1 x 8
50 x 3 x 8
6/5/13
Bench press
225 x 1 x 7
275 x 1 x 3
285 x 3 x 3
225 x 5 x 6
Decline bench press
135 x 1 x 8
225 x 1 x 5
245 x 3 x 5
Incline bench press
135 x 1 x 8
185 x 3 x 5
195 x 1 x 5
Cable lower chest raise
30 x 1 x 8
35 x 4 x 8
6/4/13
squat
225 x 1 x 5
315 x 2 x 5
365 x 2 x 5
Leg press
405 x 1 x 8
495 x 1 x 8
883 x 2 x 5
933 x 1 x 4
Calf press
388 x 5 x 8
Jumping squat
135 x 1 x 8
155 x 4 x 8
Leg curls
95 x 1 x 8
110 x 1 x 8
125 x 1 x 8
140 x 1 x 8
155 x 1 x 8