1/14/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
ADDED BRIEFS
5X1@405
3X1@495
ADDED KNEE WRAPS
2X1@585
HERE IS A VIDEO OF MY WORKOUT


PAUSE SQUATS
3X2@275


LEG PRESS
8X1@600
8X1@800


GH'S
8X3@NO WEIGHT JUST THE APPARATUS


PULL THRU'S
10X2@GREEN BAND STRENGTH


SEATED CALVE PRESS
15X3@211


SQUATS ARE SLOWLY COMING ALONG. HOPEFULLY THINS WILL GET BETTER. ONLY TIME CAN TELL.

1/16/08


BENCH
10X1@BAR WEIGHT
10X1@135
5X1@225
5X1@315
ADDED 75LBS CHAIN OFF 2 BOARD
4X4@385


ISO INCLINE BENCH
6X1@180
6X1@270
6X1@360


DIPS
10X3@BODY WEIGHT


AB WORK
 - CRUNCHES 30X1
 - LEG LIFTS 30X1
 - BICYCLES 30X1

my legs felt tired today. cut my workout short. hope things get better.


1/17/08


box squats 14" box
5x1@165
3x1@255
3x1@405
2x1@465
2x1@515


was going to do gm's and sldl's here but cut them out due to how my legs felt.


leg curls
10x2@140


abductor
 - medial 10x2!105
 - lateral 10x2@105


abs
 - crunches 30x1
 - leg lifts 30x1
 - bicycles 30x1

Great video Ryan.

I embedded it for you.  Just makes it easier for folks viewing your log to view your videos.  When you post youtube videos there is a button in the toolbar that you can use, second row on the left.  I pm'd you before I noticed the youtube button, I fail 

THIS WEEKS WORKOUT HAD TO BE MODIFIED. MY GIRLS WERE SICK AND TO ME THATS A LOT MORE IMPORTANT THAN LIFTING WEIGHTS. THIS WEEK I AM ONLY GOING TO BE DOING MY CORE LIFTS. THEN ON MONDAY GET BACK ON TRACK. IM AT 251 AND RIGHT WHERE I NEED TO BE FOR MY MEET. SHOULD BE ABOUT 275 FOR THE MEET. ANYWAY HERE IS WHAT I DID IN THE GYM TODAY.


1/25/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
ADDED BFRIEFS HERE
5X1@585
3X1@620
ADDED SUIT STRAPS DOWN NO KNEE WRAPS
3X1@660
3X1@700
5X1@620


OPTED OUT OF DOING MY ASSISTANCE STUFF TODAY HAVE TO PULL TOMORROW AND HIT IT AGAIN ON HEAVY SQUAT ON MONDAY. BUT THEN I WILL BE BAC ON TRACK.

1/29/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
ADD BRIEFS
5X1@405
5X1@620
3X1@660
ADDED SUIT STRAPS DOWN
3X1@700
4X1@740
5X1@660


RH'S
10X3@BODYWEIGHT


T-BAR ROWS
10X1@115
10X1@140


PULL UPS
10X2@BODYWEIGHT


LEG CURLS
10X1@160
10X1@180


PULL THRU'S
10X2@GREEN BAND STRENGTH


AB WORK
 - CRUNCHES  30X3
 - LEG LIFTS 30X3
 - BICYCLES 30X3

1/30/08


BENCH
5X1@BAR WEIGHT
5X1@135
5X1@225
3X1@315
3X1@405
3 BOARD PRESS
3X1@475
3X1@500
3X1@510


INCLINE DB PRESS
6X1@100
6X1@130
6X1@160


ABS
 - CRUNCHES 30X1
 - LEG LIFTS 30X1


THATS IT SHORT AND SWEET. LEFT ELBOW WAS ACTING UP SO DIDNT DO DECLINES. WILL HIT THEM NEXT WEEK.

1/31/08


BOX SQUAT OFF 14" BOX
5X1@BAR WEIGHT
5X1@135
5X1@225
ADDED 250 LBS CHAIN
2X6@270


AFTER THAT DIDNT DO ANYTHING ELSE. MY LEFT ELBOW WAS FLARING UP SO IN ORDER TO BE SAFE I CALLED IT A DAY.

2/8/08


I DONT KNOW WHAT HAPPENED TODAY BUT NOTHING WENT RIGHT. MAYBE ITS BECAUSE OF THE NEW SHIRT. DBL PLY RAGE X SHIRT OPEN BACK. ANYWAY HERE IS WHAT I DID IN THE GYM TODAY.


BENCH
WARM UP SETS
10X1@ BAR WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
TO HELP BREAK THE SHIRT IN I DID THE FOLLOWING BEFORE MY WORK SETS
OFF 3 BOARD BOTH OF THE SETS WERE SMOKE SHOWS. EMPTY BASR WEIGHT
3X1@495
3X1@585
HERE IS WHERE I HAD THE PROBLEM. WHAT WAS SUPPOSED TO BE 2X3@675 OFF 2 BOARD
2 BOARD
0X1@675 NOT EVEN CLOSE TO TOUCHING SO I FIGURE I WOULD TRY A 3 BOARD
3 BOARD
0x1@675  DIDNT TOUCH

ANYWAY THE HELL IS WRONG. THE SHIRT DID FEEL LIKE A LOT OF PRESSURE ON THE DELTS BUT THE SPRING IS AWESOME. MAYBE I SHOULD GIVE IT SOME MORE TIME AND TRY IT NEXT WEEK OR SOMETHING WHO KNOWS. ANY HELPFUL HINTS HERE WILL HELP.

SINCE MY WORKOUT DIDNT GO AS PLANNED I DID THE FOLLOWING TO MAKE UP FOR IT OFF THE CHEST.

7X1@405
16X1@315
26X1@225


ISO INCLINE BENCH
8X1@180
7X1@270
6X1@340


DIPS
10X3@ BODY-WEIGHT


COUPLE SETS OF ABS AND THATS IT.

2/11/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
WORK SETS - ULTRA BIG BANDS + BLUE BANDS + CHOKED MINI'S
ADDED BRIEFS AND BELT
2X5@315


RH'S
10X2@BODYWEIGHT


T-BAR ROWS
10X1@115
10X1@160


PULL UPS
10X2@BODYWEIGHT


LEG CURLS
10X1@200
10X1@260


PULL THRUS
10X2@BLUE BANDS


ABS
 - CRUNCHES  30X1
 - LEG LIFTS 30X1

214/08


BENCH
WARM UP SETS
20X1@BAR WEIGHT
10X1@135
5X1@225
5X1@315
3X1@405
WORK SETS OFF 3 BOARD WITH SHIRT
3X1@495
3X1@585
ADDED 75LBS CHAIN (635 BOTTOM END WEIGHT 710 TOP END WEIGHT)
3 BOARD
3X2@635 +CHAIN
ONE DOWN SET NO SHIRT OR BOARDS. THIS WAS OFF CHEST.
18X1@315


INCLINE DB PRESS
6X1@110
6X1@120
6X1@130


CLOSE GRIP BENCH ABOUT 4" OFF CHEST
6X1@225
6X1@275
6X1@325


ABS
 - CRUNCHES 30X1
 - LEG LIFTS 30X1

2/16/08


DEAD (WORKED UP TO MY OPENER FOR THE MEET)
3X1@135
3X1@225
3X1@315
1X1@405
1X1@495
1X1@550


DB LATERALS
8X1@20
8X1@30
8X1@35


FACE PULLS
10X1@100
10X1@110
10X1@120


SHRUG MACHINE
12X1@180
12X1@270
20X1@90


ZOTTMAN CURLS
8X1@30
8X1@40
8X1@50


SINGLE DB EXTENSION
8X1@40
8X1@50
8X1@60



STARTING TO FEEL GOOD AGAIN.

2/18/08

TODAY WAS PROBABLY THE BEST SQUAT WORKOUT YET


SQUAT
WARM UP SETS
20X1@BAR WEIGHT
10X1@135
10X1@225
  8X1@315
WORK SETS W/ ULTRA BIG BANDS + BLUE BANDS + CHOKED GREEN AND MINI'S
2X5@405


RH'S
10X2@BODYWEIGHT


PULL UPS
10X4@BODYWEIGHT


LEG CURLS
10X2@220


PULL THRUS
10X2@BLUE BANDS


ABS
 - CRUNCHES  40X1
 - LEG LIFTS  40X1

900 WILL BE MINE

2/19/08

TODAY WAS A VERY BAD FOR ME IN THE GYM. NOTHING WENT RIGHT AT ALL.


BENCH
WARM UP SETS
10X1@BARWEIGHT
10X1@135
8X1@225
3X1@315
WORK SETS ADDED SHIRT OFF 3 BOARD
3X1@495
3X1@585
1X1@655 - THIS WAS SUPPOST TO BE FOR 3 AND THEN GO 725 WTF.

I WAS SO P.O.E.D I DID THE FOLLOWING AND CALLED IT A DAY COME BACK NEXT WEEK AND DO IT AGAIN.

DOWN SETS OFF CHEST
6X1@405
10X1@315
10X1@225
20X1@135
40X1@BARWEIGHT


ABS
 - CRUNCHES 40X1
 - LEG LIFTS  40X1

2/20/08


BOX SQUAT OFF 14" BOX
WARM UP SETS
10X1@BAR WEIGHT
10X1@135
10X1@225
8X1@315
WORKS SETS WITH ULTRA BIG BANDS, BLUE BANDS, AND CHOKED GREEN AND MINI BANDS
2X6@405


DEADS - JUST WORKED UP TO MY OPENER
1X1@405
1X1@495
1X1@550


SHORT AND SWEET NOTHING FANCY!!!!!!!!!!!!