ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Nov 23, 2005 18:53:25 GMT -5
Tuesday, November 22
Squat Day
Back Squat- 135x10, 135x5, 225x5, 225x5, 225x5 Seated Good Mornings- 95x10, 115x10, 135x10 Step Ups- 95x10, 115x10 Pull Throughs Pulldowns Abs
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Nov 27, 2005 1:08:45 GMT -5
Friday, November 25
ME Bench Day
Bench Press (1 board) - 135x10, 135x10, 185x2, 225x2, 255x1, 275x1, 295x1, 305x1, 310x1 Incline Press - 185x6, 185x6, 185x6 DB Rows - 65x10, 70x10, 75x10 Triceps Shoulders Back Abs Leg Curls
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Nov 27, 2005 21:09:41 GMT -5
Sunday, November 27
Speed Bench Day
Bench Press (1 chain)- 150lbs 9x3 Cambered BB Triceps- barx10, 65x10, 75x10, 85x10 DB Press (swiss ball)- 70x10, 75x10, 80x5 Triceps Mts 45 ext DB curls
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 3, 2005 15:34:16 GMT -5
Man I have been slack posting on here...
Friday, December 2
ME Deadlift Day
Deadlifts- 225x6, 275x2, 305x1, 335x1, 365x1, 405x1, 415xmiss SUPERSETTED WITH Rows SUPERSETTED WITH Situps Standing Good Mornings- barx10, 95x8, 115x8, 135x3 BB Shrugs- 225x10, 315x10, 405x2 Upright Rows- 115x10, 115x10, 115x10 Rainbows- 35lbsx10 (3 sets)
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Post by Boris on Dec 5, 2005 16:44:47 GMT -5
I remember reading something by JM Blakely or someone mentioning 'rainbows', but I've forgotten what they are. Could you explain the exercise? Nice workout by the way.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 5, 2005 18:20:56 GMT -5
Boris- "Rainbows" being what I call them... I like to make up my own names sometimes... 1. standing position, arms by your groin, palms out, elbows slightly bent 2. raise DBs in arch motion until arms are fully extended above your head (DBs touching) 3. slowly lower Rainbows.... Soungs like a good name for em to me!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 5, 2005 18:25:00 GMT -5
Monday, December 5
Speed Bench Day
Bench Press (1 chain)- 175lbs 12x3 Incline Press- 185x6, 205x6, 225x6 DB Press- 75lbs 3x10 Tri Ext (cambered bar) barx10, 75x10, 85x4 Upright Rows (cambered bar)- 85x10, 105x10, 105x8 DB Lat Raises- 30lbs 3x10 Plate Raises- 3x10 Lat Pulls- 3x10 High Pulls- 3x10 Triceps Hammer Curls Seated leg curl
Man I felt good today! I could have worked out forever!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 6, 2005 20:14:19 GMT -5
Tuesday, November 6
Squat Day
Squat- 135x10, 225x5 (3 sets) SUPERSETTED WITH Lat Pulldowns (palms in) WTed Lunges- 30lbs DBs 2x8 (each leg) RDLs- 135x10, 165x8, 175x8 Donkey Calfs- x100
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 13, 2005 15:44:39 GMT -5
Thursday, December 8
Bench Press (3 board)- 135x10, 185x3, 225x3, 275x1, 305x1, 315x1, 320xmiss Triceps Lats Back Abs
Friday, December 9 Deadlifts (up 5 inches)- 135x10, 185x3, 225x1, 275x1, 315x1, 365x1, 405xmiss SUPERSETTED WITH Machine Rows BB Shrugs- 225x10 (3sets) SUPERSETTED WITH Machine Rows Super Uprightsl- 135x10, 185x8, 205x6 SUPERSETTED WITH Pull Throughs BTN slow reps- barx1minx2 Jumps- 2x10
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 13, 2005 15:46:08 GMT -5
December 12
Speed Bench
Bench Press (1 chain)- 190lbs 10x2 Triceps Sides, fronts
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 18, 2005 9:24:28 GMT -5
December 13 Squat ME Day
Box Squat (just above parallel) - 135x10, 185x10, 225x5, 275x3, 315x1, 365x1, 405x1, 455xmiss SUPERSETTED WITH Pulldowns Pullthrough Squats 3x10 Abs Donkey Calves Biceps
December 15
Bench ME Day
4board- 135x10, 185x6, 225x3, 275x1, 315x1, 340xmiss, 330x1 Incline- 185x6 Swiss Ball- 75x10, 80x8, 85x5 Uprights- 135 3x10 DDMill- 30x10, 35x10, 40x10 Plate raises- 3x10 JM Press- 165x10, 165x5, 155x5 hammer curls abs 45 degrees
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 18, 2005 9:26:05 GMT -5
December 16th
Speed Squat Day
low box- 185lbs x10 RDLs- 185lbs 3x10 1leg ext- 3x10 1 armpulldowns- 3x10 abs pullups shrugs 225 2x10
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Post by Boris on Dec 18, 2005 11:29:55 GMT -5
DB Slings (my term) 1. start in a squat form with DBs in you hands 2. explode up bringing the DBs like a front raise repeat it really works your cardio and a great warmup for on off squat day Would these be the same thing as "swings", or do you stop completely at the bottom everytime? Looks like your training is going pretty well. Are you thinking about a meet anytime soon?
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 20, 2005 16:26:30 GMT -5
whoops... sWings is exactly what I meant... Thanks Boris... I am just an teacher/coach who doesnt want to get shown up by his athletes. haha
Monday, December 19
Speed Bench Day
Bench Press (2 chains)- 160lbs 10x3 JM Presses- 155x10, 175x10, 175x6 Layng DB ext (1 hand)- 40x10, 45x10, 50x8 DB ext (2 hand)- 65 x10 (3 sets) Rows (1arm)- 65x10 (3sets) SUPERSETTED WITH Rows (chestsupport) Lat Pulldowns Front Raises- bar 3x10 forearms
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Dec 27, 2005 13:30:33 GMT -5
ahh I had my workouts from last week written down somewhere but lost them... here's yesterdays workout.
December 26
AM Bench Speed Day
Bench Press (2 chains) 175lbs 10x3 Cambered Triceps barx20, 65x10, 85x10, 95x8 SUPERSETTED WITH DB Incline 70x10, 75x10, 75x5 Triceps pushdowns SUPERSETTED WITH Rainbows SUPERSETTED WITH Front Raises
PM Squat ME Day
Front Squat (1st time in exactly 7 years) 135x10, 185x5, 225x1, 245x1, 255xmiss, 255x1, 265xmiss RDLS 185lbs 3x8 DB 1 legs 30lbs 3x8 lat pulldowns 3x10 pulldown 4x10 oblique 45lbs 3x10
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