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Post by gable on Dec 12, 2010 21:30:38 GMT -5
12/10/2010 - ME Bench
Bench - bar x10 bar x10 135 x10
add 2 board - shoulder buggin me 225 x8 275 x4 315 x3 365 x2
add reverse minis - 405 x3 315 x6
lat pulldowns - 150 lbs 4 x12
reverse grip pulldowns - 150 lbs 4 x10
farmers walk shrugs - 105lbs per hand 3 x30
side raises - 25's 4 x10
face pulls - purple band 3 x12
Decent night.. shoulder still hurtin, so I kept it to a 2 board.
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Post by gable on Dec 12, 2010 21:37:43 GMT -5
12/12/2010 - ME Squat -
Squat - bar x10 bar x10 bar x10 140 x6 230 x4 320 x3
add old loose training briefs - 410 x2 500 x1
add wraps - 590 x1 630 x1 cut it kinda high.. ran outta air
belt squats - 185lbs 6 x10
reverse hypers - purple band 4 x12
ghr - 3 x8
pulldown abs - strong band 4 x10 with 5 second hold on last rep of each set.
Good day today. Should have had 630, strength was there.. air wasn't.
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Post by gable on Dec 13, 2010 21:32:41 GMT -5
12/13/2010 - DE Bench
Bench - bar x10 bar x10 95 x10 135 x10
add doubled monster minis - bar x10 135 x8 185 x6
add 20lbs chain each side - 185 x5
add doubled minis( doubled minis, doubled monster minis, 20lbs chain each side total) - all sets to super maxi (about a 2 board, slightly soft material) - 185 x4 for 8 sets
Dizenzo rows - strong band 4 x12
close grip flat bar pushdowns - 80lbs 4 sets of 10
close, reverse grip pull downs - 220lbs 4 sets of 6
side raises - 20lbs of chain 4 x10
Good night, trained with my gf, who, God bless her, had to tolerate my "intensity" , aka barking about handoffs, and throwing the 4 board after smacking the crap outta the bench to lock it in place.. like a big dumb kid.
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Post by Johnny Mnemonic on Dec 13, 2010 21:43:07 GMT -5
Good looking squat numbers Gable.
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Post by gable on Dec 23, 2010 20:35:06 GMT -5
Thanks Johnny!!!
12/23/2010 - Bench
after having the f**kin flu for a few days, I decided I needed some training.
Bench - bar x10 bar x10 135 x15
to maxi - soft 1.5brd 225 x8 275 x5
315lbs bar weight, 20lbs chains per side to super maxi - soft 2.5board - 2 sets of 4 2 sets of 2 to maxi - soft 1.5brd
bent rows - 225 x12 for 3 sets
3 way shrugs - 225lbs for 8 reps each direction, 3 sets
reverse, close grip pulldowns - 160lbs x14 reps for 3 sets
flatbar pushdowns - 80lbs? 3 sets of 14
chain 'TYI's - 20lbs chain each hand 3 sets of 10 each direction
random other shoulder stuff to make them hurt less.
Good night.. gf made ribs, I love ribs.
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Post by Boris on Dec 23, 2010 23:42:48 GMT -5
Ribs sound awesome. Merry Christmas Gabe!
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Post by gable on Dec 26, 2010 16:54:06 GMT -5
Merry Christmas B!!!!!
12/26/2010 - Squat
Squat - bar x10 bar x10
low box - + purples bar x5 bar x5 140 x5 230 x3 230 x2 for 4 sets
parralel box - + purples 320 x2 385 x2 for 2 sets
1/2" high box - + purples 385 x2 for 2 sets
free squat, no box, no bands - 320 x13 for fun
reverse hypers - purple band 4 sets of 10
front squats - 140lbs x12 x4 sets
lat circuit - pulldowns to front - 2 sets of 24 pulldowns to back - 2 sets of 18 rope pulldowns, straight arms in front, pullover style - 2 sets of 12 vogelpohl d handle pulldowns - 2 sets of 14
pulldown rope abs - x20front x10backwards x20front x10backwards x20front x10backwards
add another plate - 2 sets of 10 front
Good workout, worked a lot of technique on my squat.
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Post by gable on Dec 29, 2010 10:03:11 GMT -5
12/28/2010 -Bench
Bench - bar x10 bar x10
add doubled minis - bar x10 95 x10
add doubled monster minis - (total - minis and monster minis doubled) bar x10 95 x8
all sets from here to soft 2board "SuperMaxi" - 135 x8 185 x3 185 x2 for 4 sets 225 x2 for 4 sets
remove bands - 225 x2
Rope pulldowns - 100lbs 3 sets of 8
BB shrugs - 225 x15 for 4 sets
Plate raise circuit - 45lb plate 3 sets 10 reps each direction
face pulls - 100lbs 3 sets of 8
side raises - 10lbs each arm 3 sets of 30
Speed is improving, as is my setup. Almost time to get back in the shirt.
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Post by gable on Dec 30, 2010 9:29:16 GMT -5
12/29/2010 - Extra
RC Complex x4 JM press - 4 sets of 20 - 45lbs lat/upperback superset of: flat bar pushdowns - 4sets x10 rope pushdowns - 4sets x8 rope vogelpohl pushdowns - 4sets x8 rope face pulls - 4sets x8
chain side raises - 4sets x12 chain YI raises - 4sets x14 rear delt flys - 4sets x12
roman chair situps - 2 x20
Chicken fajitas and a pile of guacamole after this. Perfection.
This extra session really helped my shoulders and traps feel better. The lat work may have been a bit heavy for this purpose, but I'll see how I recover from it, if it affects me negatively or positively.
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Post by peterako on Dec 30, 2010 12:46:13 GMT -5
"Chicken fajitas and a pile of guacamole after this. Perfection."
There should be some forum rule about posting food posts....you're making me drool!
;D
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Post by gable on Dec 31, 2010 15:27:24 GMT -5
hahaha.. they were drool worthy!
12/30/2010 - Squat/Pull (raw work)
Squat - bar x10 bar x10 140 x10
add purple bands - 140 x5 230 x3
to parralel box - 230 x2 for 6 sets
Box Pulls - 12" box 315 x5 405 x5 495 x3 585 x1 675 x1 add reverse green bands 765 x1 855 x0 tore callous 855 x1 used straps
straight arm rope pulldowns - 4 x12
pull down abs - 4 x20
bb shrugs - 225 x15 x4 sets
face pulls - 4 x12
Speed and technique better on squats. Overload deadlifting for the hell of it.
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Post by gable on Jan 1, 2011 20:34:13 GMT -5
1/1/11 - Bench
Bench - bar x10 bar x10 135 x5 185 x5 225 x5 275 x3
maxi - 315 x3 365 x2 add reverse greens - 405 x3 455 x3
to super maxi - 495 x3
to maxi - 405 x6
tricep pushdowns - 4 x12
upper back super set, of face pulls, standing rope low rows, and rope upright rows - 4 sets of 8
Done. New year, one foot in front of the other to hit my goals.
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Post by gable on Jan 2, 2011 22:11:34 GMT -5
1/2/11 - Squat
Squat - bar x10 bar x10 140 x5
add purple bands - 230 x5 320 x3
add 1" high box and loose training briefs - 410 x2 for 4 sets
remove bands, and box - 500 x1
add reverse greens - 590 x1 640 x1
Roman Chair situps - 3 x15
Done. For all the training and lack of carbs lately, I felt good about tonight.
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Post by gable on Jan 4, 2011 21:01:37 GMT -5
1/4/2011 - Bench
Bench - bar x10 bar x10
add doubled mini bands - bar x5 135 x5 185 x5 225 x3
Work sets - to maxi (soft 1.5board) 275 x2 for 4 sets
Lat big set - pulldowns - 12 reps front, 8 reps behind - 4 sets
barbell shrugs - 6 second hold up top 225 x12
rope pushdowns - 4 x8
better speed, better setup, epic hammy/glute cramp last two sets
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Post by gable on Jan 9, 2011 18:24:40 GMT -5
1/7/2011 - Bench
bench - bar x10 bar x10 135 x5 225 x5 275 x3 315 x1
add shirt - rage x, loose now. 315 x3 to 4board 405 x2 to 3board 495 x1 to 2board
add reverse greens - 585 x1 to 2board for 2 sets
reverse band 4 board raw - these help my lockout and "catch" up top. I need to do more. 405 x7 495 x5 495 x5
rope lat pushdowns - 4 sets of 12
face pulls - 4 sets of 12
curls - 4 sets of 10
front raises - 4 sets of 10
Great night, Tiny Dancer was in town and came to train, everyone had a great night. d**n, I miss training with his old ass.
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