Sunday, January 2, 2011

TrainingLog- Dec 23->Jan 2nd

SUNDAY, JANUARY 2nd, 2011 -           O F F


Rest eat sleep, rest eat sleep, rest eat sleep, update training log, rest eat sleep.






SATURDAY, JANUARY 1st, 2011


HAPPY NEW YEAR ERRRRBODY!!


Front Sqaut: 135lbs x 5, 225lbs x 3, 315lbs x 2
Back Squat: 405lbs x 2, 455lbs x 1, 495lbs x 1, 545lbs x 1, (add belt) 585lbs x 1, 635lbs x 1, 680lbs x 1 x 4 sets


Box Jumps ' 42: 4 sets x 5 reps






FRIDAY, DECEMBER 31, 2010


Bench Press: 135x5, 185x4, 225x4, 275x2, 315x2, 365x1, 405x1, 430x1, 450x1, 455x1, 460x1, 465x1, 470xfail, 455x1, 455x1, 455x1, 455x1


Wide grip chins(strict): 2 sets of 30 reps


Tricep Pressdowns(bands): 3 sets to failure








THURSDAY, DECEMBER 30, 2010


Conventional Deadlifts:
(no belt) 264lbs x 3, 374lbs x 2, 464lbs x 1, 554lbs x 1
(add belt) 644lbs x 1, 681lbs x 1 x 5 sets


GHD situps: 15 x 4 sets


upside down ring shrugs: 2 sets x 75 reps






WEDNESDAY, DECEMBER 29, 2010


Bench Press: 415lbs x 3 x 4 sets
Tricep Pressdowns (single arm): 3 sets to failure each arm
Strict wide grip chinups: 2 sets of 30






TUESDAY, DECEMBER 28, 2010


BACKSQUAT: 650lbs x 3 reps x 2 sets


Box Jumps: '42: 3 sets x 5 reps








MONDAY, DECEMBER 27 2010


Bench: 400lbs x 4, 5, 4, 4
Ring chins: 20, 20 , 20
Ban tricep pressdown: 4 sets failure








SUNDAY, DECEMBER 36 2010  -  o f f








SATURDAY, DECEMBER 25 2010


MERRY CHRISTMAS!!!!
You woke up this morning and said, "Merry Christmas!!"
I woke up this morning and thought, " ITS SQUAT DAY!!"


Yes, just bc its a holiday doesn't mean that i do not train.
Backsquat: 665lbs x 1 x 6 sets
Box Jumps '42 x 5 x 3 sets








FRIDAY, DECEMBER 24 2010


Bench Press: worked up to 440lbs x 1 x 8 sets


Pull Apart Ring Chins: 20 reps x 3 sets


Tricep Pressdown(bands): 3 sets to failure








THURSDAY, DECEMBER 23 2010


Conventional Deadlifts:
(no belt)   264lbs x 3, 374lbs x 2, 464lbs x 2, 554lbs x 1
(add belt) 644lbs x 1, 660lbs x 1 x 8 sets


GHD situps(reach back all the way and open up abdomen) 3 sets x 20 reps