Week 3, Day 2
Warm-up
Scapular Wall Push x 10
Push-up Plus x 5
Blackburns x 10
Work sets
Bench Press
3@155/70.5
2@175/79.5
1@185/84.1
1@195/88.6
3@205/93.2 (10lb Rep PR)
3@195/88.6
3@195/88.6
Bent over rows
6×6@110/50
DB Bench Press
4×6@75/34.1
Tricep Extension
2×10@60/27.3
External Rotations
2×12@20/9.1
Rear Delt Raises
2×10@20/9.1
Comments:
Yesterday I popped over to Alberto’s blog and noticed that he had replied to a comment I had left. You can see the comments here. But basically since reading […]

Yesterday I was clicking around the EliteFTS.com site and ran across this article by Dave Tate. I didn’t read the article very closely, but what I found intresting about it was the tables down at the bottom telling about relative strength. For some reason this sat in the back of my mind as […]

Week 3, Day 1
Warm-up
Fire Hydrants x 10
Scorpions x 8
Side Lunges x 8
Glute Bridges x 10
Work Sets
Box Squats
5×5@165
Close Stance GM’s
3×8@95
Reverse Lunge
8@85
2×8@90
Ab Pulldowns
3×8@100
Planks/Hovers
3 @ 30 Seconds
Cardio – 15 minutes on treadmill walking.
Comments:
So I was in the gym working out and I was squatting without my shoes on. And in walks the weight room director. […]

Week 2, Day 4
Warm up
Blackburn – 10
Push-up plus – 5
Wall Scapular – 10
Work sets (lbs/kg)
Close Grip Incline BP
5×5@130/59.1
Lean Away Pulldowns
4×8@175/79.5
Dips
3×8@BW
Face Pulls
3×10@85/38.6
Cuban Press (DB)
3×10@15/6.8
Comments:
Not much to say. The incline presses were a bit easier this week (despite going up in weight). So I’m wondering if that means my triceps are gaining strength. I did a slow […]

Week 2, Day 3
Warm up
Glute bridges x 10
Fire Hydrants x 10
Work Sets
Deadlift from Deficit
5@135/61.4 (lbs/kg)
3@185/84.1
3@205/93.2
3@225/102.3
3@245/111.4
3@265/120.5
3@245/111.4
Front Foot Elevated Lunges
3×8@75/34.1
Dimel Deadlifts
2×15@125/56.8
Ab Work – Just some various work. Didn’t feel like doing it but I did.
Cardio – 20 minutes walking on treadmill @ 3.5mph and incline going up every 5 minutes. Starting at 5 degrees, […]

I got to thinking about this yesterday after I got done with my workout. Would it have been better for me to have failed on a 3 rep max of 200 than getting a 3 rep max at 195? I can see where failing at 200 might be better for building the muscles, […]

Week 2, Day 2
Warm-up
Blackburns x 10
Push-up plus x 5
Scapular wall thingy x 10
Work sets
Bench Press
5@135
2@155
1@175
1@185
3@195
2×3@190
Bent over rows
6×6@105
DB Bench Press
6@70
3×6@75
Tricep extensions
2×10@55
External Rotations
2×12@20
Rear delt raises
2×10@20
Comments:
All morning as I sat at my desk I went back and forth on if I should attempt 200 or just go to 195. I ended up settling on 195 and […]

Must be of the female persuasion and drop dead beautiful!
Yeah I’m living in la la land, but ever since I did those damn Cuban presses on Saturday I have been really sore. Things feel okay today, but when I put a hand behind my back and try to move it upwards the soreness comes […]

Week 2, Day 1
Warm up
Fire Hydrants x 10
Scorpions x 10
Side Lunges x 10
Work sets
Box squats
6@95 (5 risers)
5×5@155 (5 risers)
5@95 (4 risers)
Close Stance GM’s
3×8@90
Reverse Lunges
8@70
2×8@75
Swiss Ball Crunches + 35 3×10
Side Bends +35 3×12
Swiss ball jackknives 15
15 minutes walking on treadmill
Comments:
Next week I am going to bring my camera in and video tape my box squats. […]

Week 1, Day 4
Warm-up
Black burns
Lunge with a twist
Work sets
CG Incline Bench Press
8@95
5×5@125
Lean away pulldowns
8@145
3×8@175
Dips
3×8@BW
Face Pulls
3×10@85
Cuban Presses (w/DB’s)
10@20
2×10@15
15 minutes on treadmill walking
Comments:
It’s been forever since I’ve done dips so I had to relearn these. By the 2nd set my right shoulder was hurting me. I was only able to get 4 reps on the […]