Saturday, May 28, 2011 - Bench/Deadlift

Bench Press
135x12, 185x5, 225x3, 270x2, 270x3

EZ Bar Curlz
100x12, 100x9, 100x7 CG

Deadlift
135x10, 225x5, 315x5, 395x5

Neck Harness
40x25x4

Friday, May 27, 2011 - Active Recovery

Deadhang Chinups
10, 5, 6, 5, 5

Deadhang Toes To Bar
7, 5, 6, 7

Kneeling Cable Crunches
100x20, 70x25, 70x25, 80x25

Treadmill, 15-min. @ 3.0 mph

Thursday, May 26, 2011 - Bench Press

Bench Press
135x12 CG, 135x12 MG, 135x5, 185x5, 245x3, 245x5

Deadhang Chinups
10, 27.5x4+, 20x6, 6

Dips
12, 7, 5, 5, 6

Face Pulls
60x12, 80x10x4

Tuesday, May 23, 2011 - H2Oasis

Spent a few hours climbing stairs and swimming with Theron at H2Oasis. :)

Sunday, May 22, 2011 - Walked

2-hour fasted walk while mowing the lawn.

Monday, May 23, 2011 - Squats

I tried squatting for the first time. I still have a lot of pain in my right quad/groin. Ugh.

Squat
45x12, 135x5, 185x5, 225x5, 275x5

Wide Stance Box Squat - 12" Box & 3" Foam
225x10x3

Bench Press
45x12, 135x5, 185x5 MG, 225x3, 225x3, 225x3

Sling Shot Bench Press
225x10x3

Deadhang Chinups
BWx5x6

Neck Harness
40x25, 40x20x3

Joe
Deadang Chinups
4, 5, 6

Saturday, May 21, 2011 - Overhead Press

Overhead Press
45x12, 95x5, 120x5, 120x5, 140x5, 165x7

Dumbbell Overhead Press
30x10, 35x10x5

Dumbbell Shoulder Front Raises
15x10x3

Deadhang Chinups
6, 6, 5, 6, 5

Neck Harness
37.5x25x4

Joe
Deadhang Chinups
3, 2, 3, 5, 2

Friday, May 20, 2011 - Bench & Deadlift

Bench Press
45x10, 135x10, 135x10, 185x5, 235x3, 245x3, 257.5x5

Deadlift
135x10, 225x5, 315x5

Incline Ring Rows
BWx10x3

EZ Curls
95x12x2

Back Raise
BWx10x3

Friday, May 13 - Thursday, May 19

This time was spent at the Aurora gym. Workouts consisted of mostly DB Bench, shoulder, or arms. Had a few nights of walks on the treadmill. Nothing really fancy here.

Some motivation

I haven't posted too many videos lately. Here are a couple from ST. One on here Mark is getting his Overkill bench shirt put on with a hand winch. OW!

Thursday, May 12, 2011 - Back

Kroc Rows
65x20, 75x20x4

Face Pulls
40x12, 55x12x4

Preacher Curls
80x12, 95x12, 110x10, 110x7, 110x10

Hammer Curls
25x10x3

20 Min. on Treadmill 2.88 mph.

Neck Harness
25x30x5

Tuesday, May 10, 2011 - Chest

Incline DB Press
65x12, 75x10, 75x10, 75x10, 75x10, 75x10

DB Incline Flies
30x10x5+5 ea. SS Pushups

Bench Dips
BWx20, 45x12, 65x12, 65x12, BWx15

Tri Rope Pullover
40x12, 55x10, 55x10, 55x7, 40x15

Neck Harness
33.5x25x4

Saturday, May 5, 2011 - Back

Kroc Rows
45x25, 45x25, 45x25, 45x25

Wide Grip Lat Pull to chest
115x12, 130x12, 145x12, 160X8, 175X6

Face Pulls
40x12, 40x12, 55x12, 55x12, 70x12, 70x12

Preacher Curls
65x12, 80x12, 95x12, 95x9, 95x8

DB Hammer Curls
30x10, 20x12, 20x12

Neck Harness
25x50, 25x50, 25x25, 25x25

Friday, May 06, 2011 - Bench Press

Bench Press
135x12, 135x5, 135x5, 160x5, 190x3, 225x3, 245x8

Bench Press (Volume)
155x10, 155x10, 155x10, 155x10, 155x10

Tricep Pushdowns
50x12, 50x12, 40x12, 40x12, 40x12

Pec Deck
190x10, 190x10, 190x10

Deadhang Chinups
5, 5, 3, 3, 3

Sunday, May 1, 2011 - Overhead Press

OSAMA IS DEAD!

Overhead Press
75x5, 95x5, 110x5, 115x5, 135x5, 155x9

Overhead Press Volume
105x10, 105x10, 105x10, 105x10, 105x10

Deadhang Chinups
5, 5, 5, 5, 5

Straight Bar Curls
75x10, 75x10, 75x10

Hammer Curls & Tris
30x10+10, 30x10+10, 30x10+10

Saturday, April 30, 2011 - Squat

I had illusions of great things happening in the gym today. I was going to try and hit a triple with knee wraps and 450. Well, due to my dang groin 275 felt heavy as shit and really hurt. I decided to play it smart and just back off big time. I need to rehab this a bit.

Squat
135x5, 185x5, 225x3, 275x3

Wednesday, April 27, 2011 - Bench Press

Added in the floor presses with chains and tried the Titan Super Ram today. I sure do love floor presses.

Bench Press
135x5, 135x5, 165x5, 180x8, 205x5, 235x9

Floor Press
185x10, 185+2 Chains+SR x 10, 185+6 Chains+SR x 10, 185+8 Chains+SR x 10, 185+8 Chains+SR x 10, 185+8 Chains+SR x 10,

Monday, April 25, 2011 - Deadlift

This was a really stupid workout. I didn't feel great but felt like I wanted to hit a new PR as I haven't tried a 1RM on deadlift for a while. I got 465 and that shot right up with no problem so instead of just being normal and trying 475 or even 480 I tried 495 and failed. Totally stupid on my part. I really do need to not suck so much at deadlifts.

Deadlift
135x5, 185x5, 225x5, 275x3, 315x3, 365x1, 405x1, 465x1(PR), 495xF

Speed Deadlift
225 x Doubled Mini Orange Bands 10x2

Orange Band Face Pulls
12, 12, 12, 12, 12

Wednesday, April 20, 2011 - Bench Press

Bench Press
135x10, 135x5(CG), 135x5(CG), 155x5(CG), 225x5, 245x3, 260x5

SlingShot Bench Press
260x10, 260x10, 260x7, 260x8, 260x12 (longer rest period)

Deadhang Pullups
8, 6, 5

Neck Harness
35x25, 35x25, 35x25, 35x25

Ab Crunches on Bench
15, 15, 15, 15, 15