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Johnny
Jun 15, 2005 18:54:48 GMT -5
Post by Johnny Mnemonic on Jun 15, 2005 18:54:48 GMT -5
Lower Body 6/15
PIM Squats
530 @ 1;initial set 500 @ 1;4 drop sets
New P.R. today. I was on the squat rack instead of the power rack so I had someone spot me. But no need for help on my sets.
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Johnny
Jun 19, 2005 21:55:04 GMT -5
Post by Johnny Mnemonic on Jun 19, 2005 21:55:04 GMT -5
Upper Body 6/16
db Bench Press
50's 3x8-10
decline bench press
135 4x8-10
The first couple of sets of db BP didn't bother my shoulder too much but the last one I felt it much more. The decline BP's didn't bother though. I will stick with these for a while.
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Johnny
Jun 19, 2005 21:57:41 GMT -5
Post by Johnny Mnemonic on Jun 19, 2005 21:57:41 GMT -5
Lower Body 6/19
Snatch grip deadlifts
365 @ 9 reps;initial set 335 @ 9 reps;2 drop sets
GHR's on lat machine bench
3x8
Sit-ups on decline bench
135 @ 11 reps;initial set 135 @ 10 reps;2 drop sets
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Johnny
Jun 24, 2005 18:02:10 GMT -5
Post by Johnny Mnemonic on Jun 24, 2005 18:02:10 GMT -5
Lower Body 6/23
PIM Squats at 65% max
285 @ 3 reps;initial set 275 @ 3 reps;7 drop sets
PIM Deadlifts (conventional) @ 65% max
275 @ 3 reps;initial set 265 @ 3 reps;7 drop sets
All reps done as fast as possible. I felt pretty strong(powerful). I did the deads standing on a 45.
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Johnny
Jun 24, 2005 18:03:51 GMT -5
Post by Johnny Mnemonic on Jun 24, 2005 18:03:51 GMT -5
Upper Body 6/24
PIM Bench Press (Smith Machine)
225 6x3
Still nursing right shoulder. Felt pretty good however,with virtually no pain doing the bench. Did some sets of rotator cuff exercises after the bench presses.
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Johnny
Jun 30, 2005 19:33:00 GMT -5
Post by Johnny Mnemonic on Jun 30, 2005 19:33:00 GMT -5
Lower Body 6/29
PIM Snatch grip Deadlifts
425 @ 3 reps;initial set 395 @ 3 reps;5 drop sets
Felt real good today. The reps were solid.
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Johnny
Jun 30, 2005 19:35:32 GMT -5
Post by Johnny Mnemonic on Jun 30, 2005 19:35:32 GMT -5
Upper Body 6/30
ISO Bench Press
225 @ 8 seconds;5 sets
I warmed up to 225 before I started the ISO's and my shoulder felt tight again. I felt okay during the ISO's till the last set. Stopped and ended with a few sets of rotator exercises.
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Johnny
Jul 4, 2005 12:17:36 GMT -5
Post by Johnny Mnemonic on Jul 4, 2005 12:17:36 GMT -5
Lower Body 7/3
Squats (close stance)
315 3x8
365 1x8
Natural GHR's
2x8
Sit-ups on decline bench
90 2x10
At first I felt a little weak on the squats. I felt especially tight in the lower back. I think it wasn't loosened up.
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Johnny
Jul 7, 2005 20:09:06 GMT -5
Post by Johnny Mnemonic on Jul 7, 2005 20:09:06 GMT -5
Lower Body 7/7
PIM Snatch Grip Deadlifts
455 @ 3 reps;initial set 425 @ 3 reps;3 drop sets
Felt strong. Definitely getting stronger on these.
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Johnny
Jul 8, 2005 21:09:11 GMT -5
Post by Johnny Mnemonic on Jul 8, 2005 21:09:11 GMT -5
Upper Body 7/8
Bench Press (shoulder width grip)
155 3x10
Scapular Pull-ups
3x12
Dip Shrugs
3x15
Front raises (weight raised overhead)
10's 3x10
T-bar rows on incline bench
3 (45's) 3x8
Pro-sup Tri extensions
15's 3x10
Hammer db curls
35's 3x8
Shoulder felt better. Obviously didn't go heavy. Just wanted to get plenty of work in.
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Johnny
Jul 12, 2005 18:29:04 GMT -5
Post by Johnny Mnemonic on Jul 12, 2005 18:29:04 GMT -5
Lower Body 7/11
Close stance Squats
405 @ 7 reps;initial set Failed with 380
Natural GHR's
2x8
Standing ab pull downs
130 2x10
Didn't have much stamina today. Could not even do 1 drop set on the squats. I'll get em next time.
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Johnny
Jul 12, 2005 18:32:47 GMT -5
Post by Johnny Mnemonic on Jul 12, 2005 18:32:47 GMT -5
Upper Body 7/12
Bench Press (shoulder width grip)
185 4x5
Scapular Pull-ups
3x15
Dip Shrugs
3x15
Front raises (weight raised overhead)
10's 3x8
T-bar rows on incline bench
3 (45's) 2x5
Pro-sup Tri extensions
25's 3x10
Hammer db curls
25's 3x10
Ended with rotator exercises.
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Johnny
Jul 16, 2005 15:44:25 GMT -5
Post by Johnny Mnemonic on Jul 16, 2005 15:44:25 GMT -5
Upper body 7/15
Sahrmann Presses
40 3x8
J M presses
90 3x8
Bench press (wide grip)
135 3x8
Went light today. Will go heavier after a week rest for my shoulder.
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Johnny
Jul 16, 2005 15:48:49 GMT -5
Post by Johnny Mnemonic on Jul 16, 2005 15:48:49 GMT -5
Lower Body 7/16
Squats AW 65% for power
285 @ 3 reps;initial set 255 @ 3 reps;7 drop sets
Deadlifts (conventional) AW 65% for power
285 @ 3 reps;initial set 255 @ 3 reps;7 drop sets
Did the deads standing on a 45 plate.
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Johnny
Jul 23, 2005 14:03:43 GMT -5
Post by Johnny Mnemonic on Jul 23, 2005 14:03:43 GMT -5
Lower Body 7/21
PLIO (eccentric) Squats
555 @ 6 seconds;initial set 525 @ 6 seconds;3 drop sets
Felt much weaker than I thought I would.
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