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Tuesday
posted on 2010.07.28 10:31:14Paused CG BP Raw Squat - no belt Shrugs/ABS/Grip/Curls/Flyes |
Monday - Equipped Benching
posted on 2010.07.26 21:24:02Equipped Bench Press Close Grip Bench Press + Monster Minis TBar Rows 150 x3x12 Rotators 15s x2x20 |
Friday - Bench / Dead
posted on 2010.07.23 21:04:20Wide Grip Bench Press - Paused Those felt a lot better than I thought they would. 4 inch Deficit Deadlift SHRUGS/CURLS/GRIP/ABS |
Thursday
posted on 2010.07.23 09:09:56Lockouts and Extra Close Grip + PP + 100CH WOW THAT WAS A LOT MORE VOLUME THAN I IMAGINED DOING DB MP sitting on flat bench - makes a man out of you. Pullups |
Monday - Tuesday - Wednesday
posted on 2010.07.22 12:52:49Monday - LOCKOUT Close Grip 3 Boards LATS/ROTATORS
Tuesday - Raw and Squat? CG MIO BP Raw Squat ABS/Grip
Wednesday - B-DAY (28) BIKE RIDING |
Thursday and Friday
posted on 2010.07.17 00:26:32Good news! I just got my mountain bike fixed today. I am jakked about it. It is by far something that I look forward to every time I ride. Never thought I'd say that about cardio! Thursday DB MP sitting on flat bench Pullups Rotators 15s x2x15-20
Friday: Deficit Deadlifts ABS/Flyes/Curls/Grip |
Tuesday - Raw Bench / Squat
posted on 2010.07.14 11:52:08BW: 243 Close Grip MIO Bench High Bar Squat - no belt Abs/Shrugs/Flyes/Grip/Curls - circuit/monster sets Getting really close to closing the 300lb kings of crush gripper. Looking back, I should have went to 405-410 for a double on the MIO BP, but I didn't know what my estimated max is at with this bodyweight. I found the MIO bench a lot easier the quicker I brought the weight down. This is my first week back into frequency training. I was complaining to Scott that I missed training the bench 4x per week. HA. I am really hoping that switching back will help promote some new gains at my lighter bodyweight. |
Monday - Bench Press - Medium Stress / High Intensity
posted on 2010.07.12 21:28:46Bodyweight 243-244...Feeling good to train light for once. Equipped Bench Press Close Grip 3 Board Press TBar Rows Decent session. The shirt work is getting better. This is the restart of frequency training after 6 weeks of accumulation training 2x per week. |
Thursday - Bench
posted on 2010.07.08 21:13:53Wednesday - I actually ran and it didn't feel that bad at all. I think the biking is really helping my cardio. Plus I am at about 243 right now. Feels good. Thursday Illegal Wide Bench Press Close Grip Reverse Band Press DB Military Press sitting on flat bench Pullups x3x12 @7-7.5 - may start adding weight next week. Pushdowns x3x30 @5 Flyes |
Monday - BENCH PRESS
posted on 2010.07.05 19:43:03EQBP 3sec Pause CGBP CG + mm + 100 chains TBAR ROW Pushdowns 30-40lbs x3x30 |
Monday - UPPER BODY - Low Stress
posted on 2010.06.28 21:10:25EQBP Close Grip + 100 CH + mm TBAR ROWS Pushdowns 30 x3x30 |
Tuesday - Lower Body
posted on 2010.06.22 17:45:39Raw Squat - no belt SLDL off Plate ABS/TRAPS/BICEPS/GRIP |
Monday - Upper Body - High Stress
posted on 2010.06.21 20:20:10I have to start by saying that the BWC does not have any A/C. The heat index outside was 110 and it was much hotter in the BWC. Stepping outside actually felt pretty decent. By the time the equipped benches were done, I had lost a lot of water, I ended up drinking about 80 ounces of water and was sweating over-profusely. So I didn't quite hit any PRs in the super close grip benches, but at least I got some really great shirt work in. Shaun and Shane did as well. Equipped Bench Press Super Close Grip BP Close Grip 3 Board Press Lats 140 x3x12 |
Friday - Lower Body / Extra
posted on 2010.06.19 08:44:49Deficit Deadlift Manta Squat
Today (saturday), I may go on a long bike ride and do some landscaping. I don't know. Beth and I have a busy day ahead of us. |
Tuesday , Wednesday , Thursday
posted on 2010.06.17 20:56:03Tuesday SLDL off Plate 355 x8 @7
Wednesday - 1 Hour Bike Ride
Thursday - UPPER BODY LOW STRESS WG MIO BP CG + 160 Chains DB MP on flat bench PULLUPS x3x10 @8 FLYES 20 x3x20 PUSHDOWNS 30 x3x30 |
Friday and Monday
posted on 2010.06.15 06:50:21Friday - LOWER BODY Manta Squat
Monday - UPPER BODY Really Close Grip Bench Press Close Grip 3 Board Press TBar Rows Flyes/Pushdowns It was really hot here with a heat index of 100 degrees and no A/C. You develop a certain toughness at the BWLC that takes years to become resistant to this. I am almost there. It doesn't bother me as much as it did.
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Wednesday / Thursday
posted on 2010.06.10 21:07:45Wednesday - CARDIO Thursday - UPPER / HIGH STRESS / LOW INTENSITY Paused CG BP Real Close Grip + PP Incline DB BP TBAR Row Hammer Curls/Pushdowns Upright Rows/Face Pulls |
Tuesday - LOWER BODY
posted on 2010.06.08 20:08:34Raw Squat - no belt SLDL off Plate ABS and GRIP |
Monday - Upper Body - High Stress - Low Intensity
posted on 2010.06.08 07:53:29Equipped Bench + 100 lbs Chains Cambered Bench Press Close Grip Bench Press + mm +100 Chains I forgot to print out my weekly training sheet detailing what I am to lift and what exercise. I wasn't supposed to to the cambered bar presses, I was supposed to to Paused Close Grip Bench Presses. However, I kept the weight the same. I managed a PR in the Equipped Bench since last week which is good, but I can't help but wonder how the close grip bench would have gone. Oh well. I learned my lesson that I need to remember to print out my training sheets and pay closer attention to detail. |
Saturday - CARDIO
posted on 2010.06.05 15:11:31Bike ride x 1 hour all over and around Germantown. This was great! I want to start going to trails or more challenging routes soon. |
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Brady Stewart