Thursday, September 29, 2011

back stuff n stuff .... n stuff.

Reverse grip rows

125 x 10
150 x 10
175 x 10
200 x 10

Band chins at the second peg.
5 x 2

Dumbell rows

75 x 10
85 x 10
95 x 10

Good mornings
125 x 10
150 x 10
175 x 10 x 2

Bent over side raises

25 x 10 x 3


Dumbell curlzzzzzzzzzzzzzzzzzzz

25 x 10
35 x 10
45 x 10
25 x 15 x 2

Pretty unmotivated the past couple of days....
Published with Blogger-droid v1.7.4

Wednesday, September 28, 2011

legs in 30 minutes or less or... oh darn it took 41 minutes.

Squats
Body weight x 10
125 x 10
150 x 10
175 x 10
200 x 5
225 x 5
250 x 5
275 x 5
300 x 5

Ham curls

25 x 10 x 2
50 x 10 x 2
75 x 10
100 x 5 x 2

Standing calf raises

225 x 20
275 x 15
325 x 10
376 x 10

Most unmotivated legs day ever....
Published with Blogger-droid v1.7.4

Tuesday, September 27, 2011

chest and triceps

Flat bench wide grip

125 x 10 x 2
150 x 10
175 x 5
200 x 5
225 x 5
250 x 2 x 3
225 x 5

Skull crushers
60 x 10
70 x 10
80 x 10 x 2

Dumbell flys
35 x 10 x 3

Super close grip flat bench

125 x 5 x 6

Published with Blogger-droid v1.7.4

Sunday, September 25, 2011

deads

100x10
150x10
200x10
250x5
300x5
350x5
400x4
350x5

Should have realized that 4 hours throwing in the sun today would zap me a little bit but I'm satisfied with the sets and work.
Published with Blogger-droid v1.7.4

highland games training

Heavy weight for distance (56lb) 24feet 1inch

Light weight for distance (28lb) 45feet 2inches .... Bad day.....

Heavy hammer (22lb) 67feet 3inches

Light hammer (16lb) 79feet

Braemar stone 26feet 8inches

Open stone 31feet 5inches

Overall a crap day. Lol when I lift the day before I do better....go fig.
Published with Blogger-droid v1.7.4

Saturday, September 24, 2011

shoulders

Strict shoulder press
50x10
75x10
100x5
125x5
150x5x2

High rows
50x10
75x10
100x10
125 x5x2

Side raises

35x10x3

Dumbell shrugs
75x20
85x20
95x20
105x20
115x20
130x20

Barbell shrugs
300 x 10
350 x 10

Published with Blogger-droid v1.7.4

Thursday, September 22, 2011

rows upon rows upon rows....

Reverse grip
100x10 x 2
150 x 10
200 x 10
250 x 5x 2

Band pull ups at 3rd peg
5 x 3

Dumbell rows

75 x10
85 x 10
95 x 10 x 2

Bent over side raises

35 x 10 x 3

Barbell curls

60 x 10
70 x 10
80 x 10

Dumbell curls
35 x 10 x 3
Published with Blogger-droid v1.7.4

Wednesday, September 21, 2011

legs in less than a hour or your money back!!!!

Squatz!
Body weight x 10
75 x 10
125 x 10
175 x 5
225 x 5
275 x 5
325 x 3 x 2
300 x 3

Ham curlzzzzzzzz
50 x 15
75 x 10
100 x 5 x 2
75 x 10
50 x 15

Standing calf raises

225 x 15
275 x 15
325 x 15
375 x 15

Leg extensions

50 x 10
100 x 10
150 x 10
200 x 10

Done in 51 minutes. Feel good except for the right knew messing up a 325 for 5 I wanted....but made up for it with two triples!
Published with Blogger-droid v1.7.4

Monday, September 19, 2011

bench...

Flat wide grip
125 x 10
150 x 10
175 x 10
200 x 8
225 x 6
250 x 2
225 x 3

Skull crushers

60 x 10
70 x 10
80 x 10


Flat close grip

125 x 10
150 x 8
175 x 5
125 x 8

Tendonitis flared a little but ok. Took me 30 min but I'm satisfied.
Published with Blogger-droid v1.7.4

Sunday, September 18, 2011

4 inch deficit deads

150x10
200x10
250x10
300x5
350x5
400x4
350x5
Published with Blogger-droid v1.7.4

highland games training

Heavy weight for distance (56lb) 24 feet 7 inches

Light weight for distance (28lb) 49 feet

Heavy hammer (22lb) 67 feet

Light hammer (16lb) 83 feet 4 inches

Published with Blogger-droid v1.7.4

Saturday, September 17, 2011

shoulders

Strict shoulder press
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 3

Push press
175 x 3 x 2
185 x 3

High rows

50 x 10
75 x 10
100 x 8
125 x 6

Dumbell shrugs

75 x 20
85 x 20
95 x 20

Barbell shrugs

200 x 20
250 x 20
300 x 15
350 x 10
400 x 10
450 x 5

Side raises

35 x 10 x 3
Published with Blogger-droid v1.7.4

Friday, September 16, 2011

bench

Flat
50x10
100x10
150x10
200x5
250x2x2
305xfail  almost have it


incline
100x10
150x5
175x5
200x5
225x2 failed on 3rd

skull crushers
70x10
80x5
90x5
100x5

tendonitis flared up again and I had to bail before I felt done....

Wednesday, September 14, 2011

Squats and aux

Squats

Body weight x 10

75 x 10
125 x 10
175 x 10
225 x 5
275 x 5
325 x 5

Hamstring curls

50 x 15
75 x 15
100 x 10
75 x 10

Standing calf raises

225 x 15
275 x 15
325 x 15
375 x 15

Leg extentions

50 x 10
100 x 10
150 x 10
200 x 10


Tonight was a reminder of how weak I really am and a big reminder that I have a long road ahead of me. Time to chew some asphalt.....
Published with Blogger-droid v1.7.4

Monday, September 12, 2011

rows and aux

Reverse grip barbell rows

100 x 10
125 x 10
150 x 10
175 x 5
200 x 5
225 x 5

Dumbell hammer curls

45 x 10
55 x 10
65 x 8
75 x 6


Dumbell rows

75 x 10
85 x 10
95 x 10

Barbell curlzzzzzzzz

75 x 10 x 3

Published with Blogger-droid v1.7.4

highland games training 9/11/2011

Breamar stone 25 feet

56 lb weight for distance 23 feet 3 inches

35 lb weight for distance 38 feet 6 inches.

28 lb weight for distance 46 feet 8 inches

Heavy hammer 66 feet 5 inches

Light hammer 82 feet 2 inches.

Feel ok with those numbers as I was trashed from my 500 lb dead lift two days before.....





Published with Blogger-droid v1.7.4

Saturday, September 10, 2011

deads

175 x 10
225 x 10
275 x 5
325 x 5
375 x 5
425 x 3
500 x 1
425 x 3
375 x 5
Published with Blogger-droid v1.7.4

Thursday, September 8, 2011

flat bench and other bs....

Flat bench
50 x 20
100 x 15
150 x 10
175 x 5
200 x 5
225 x 5
250 x 3
250 x 2
225 x 5
200 x 5

DB flys

35 x 10 x 3 gonna stop doing these because they kill my arms...

Skull crushers

60 x 10 x 3


Arms flared up the Tendonitis real bad. Had to cut the workout short because of it....
Published with Blogger-droid v1.7.4

Wednesday, September 7, 2011

Squats and aux work

Squats
Body weight x 10
50 x 10
100 x 10
150 x 5
200 x 5
250 x 5
300 x 4
375 x 1 new pr

Hamstring curls

50 x 10 x 2
75 x 10 x 2
100 x 10

Standing calf raises

225 x 15
275 x 15
325 x 15
375 x 15
425 x 15

Leg extensions
100 x 10 x 2
150 x 10 x 2
200 x 10

Published with Blogger-droid v1.7.4

Saturday, September 3, 2011

highland games training

Braemar stone 26 feet

Open stone 31 feet 3.5 inches

Heavy weight for distance (56lb) 24 feet 5 inches

35lb weight for distance 41feet 5 inches

28lb weight for distance 48feet

Heavy hammer (22 lbs) 66 feet 2 inches

Light hammer (16lbs) 76feet 7inches
Published with Blogger-droid v1.7.4

Thursday, September 1, 2011

back and aux work

Chins
Body weight x 3 x 2
Band x 5 x 2

Pull ups
Body weight 1 x 2
Band 5 x 2

Reverse grip barbell rows
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 5
200 x 5
225 x 5

Hammer dumbell curlzzzzz
35 x 10
45 x 10
55 x 10
65 x 10

Dumbell rows
65 x 10
75 x 10
85 x 10
95 x 8
105 x 6
115 x 6

Barbell curlzzzzzzz
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10

Bent over side raises
35 x 10 x 3

Published with Blogger-droid v1.7.4