Saturday, October 29, 2011

bench n stuff.

Flat bench wide grip
Bar x 10
100 x 10
150 x 10
175 x 5
200 x 5
225 x 5
250 x 5
275 x 1 (tried for a double and almost had it but I was gassed from the working sets prior. Pretty sure I could crush a double if I wasn't tired)

Dumbell shrugs
130 x 20 x 4

Flat bench super close grip
150 x 5
175 x 5
200 x 5
225 x 5

Dumbell shoulder press
35 x 10
45 x 10
55 x 10
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Thursday, October 27, 2011

back done Romanian style.

Reverse grip rows

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

Romanian dead lifts

100 x 10
150 x 10
200 x 10
250 x 5
300 x 5
350 x 5

Dumbell rows

75 x 10 x 3

Dumbell curlzzzzzzzzzzzzzz.....

35 x 12 x 3

Arms are trashed, lower back is worn out and upper back is sore as hell. Hit the points for sure.

Satisfied.

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Wednesday, October 26, 2011

legs.

Squats
Body weight x 10
150 x 5 x 3
200 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3
350 x 2

Ham curls
25 x 20
50 x 15
75 x 10
100 x 5

Standing calf raises
300 x 15
350 x 15
400 x 15
450 x 10

Leg extensions
50 x 20
100 x 15
150 x 10
200 x 5 x 2

Very satisfied with tonight.
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Saturday, October 22, 2011

bench and aux.

Wide grip flat bench
100 x 10
125 x 10
150 x 10
175 x 5
200 x 5
225 x 5
250 x 4
300 x 1 (new max pr)

Skull crushers
60 x 10 x 3

Bench dumbell flys
35 x 10 x 3

Super close grip flat bench
100 x 10
125 x 10
150 x 10
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Thursday, October 20, 2011

squats and legs.

150 x 5 x 3
200 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 1 x 2

Ham curls
25 x 20
50 x 15
75 x 10
100 x 5

Standing calf raises
300 x 15
325 x 15
350 x 10
400 x 10

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Wednesday, October 19, 2011

monkey work and some rows.

Band pull ups 3rd peg
5 x 3

Band chins from 3rd peg
5 x 3

Reverse grip rows
100 x 10
125 x 10
150 x 10
175 x 5
200 x 5

Dumbell rows
75 x 10
85 x 10
95 x 10

Back flys
35 x 10 x 3

Barbell curlzzzzzzzzzzzzzzz.....
60 x 10 x 4
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Monday, October 17, 2011

deads, pressing and shrugging off the pain.

2 inch deficit deads

150 x 5
200 x 5
250 x 5
300 x 5
350 x 5
400 x 4
425 x 2
400 x 3
375 x 3


Strict shoulder press

100 x 10 x 2
125 x 5 x 2
150 x 5


Dumbell shrugs

130 x 20 x 3
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Sunday, October 16, 2011

highland games training

Open stone thrown braemar style : 31 feet 4 inches

Heavy weight for distance: 24 feet 3 inches

Light weight for distance : 48 feet 2 inches :(

Heavy hammer : 69 feet 3 inches

Light hammer: 85 feet 8 inches (new pr)

Then 4 sprints at 100 feet.

Over all a good practice
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Saturday, October 15, 2011

bench

150 x 6 x 3
175 x 5
200 x 5
225 x 5
250 x 3
275 x 1
285 x failed.
250 x 2


Skull crushers
60 x 10 x 3
80 x 5 x 2


Super close grip bench
100 x 10
125 x 10
150 x 5
175 x 5

Tendonitis flared up. Cut it.there....
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Thursday, October 13, 2011

squats

145 x 6 x 3
235 x 6 x 2
325 x 1 x 3
385 x 1
405 x 1 (new max)
235 x 6

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Wednesday, October 12, 2011

back and monkey work.

Band chins from the 3rd peg
x5 x3

Band pull ups from 3rd peg
x5 x3


Dumbell rows

75 x 10
85 x 10
95 x 10
105 x 5
115 x 5
130 x 5


Bent over rear flys
35 x 10 x 4

Dumbell curlzzzzzzzzzzzzzzzzzz *snort* wha? Oh....

35 x 10 x 5
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Monday, October 10, 2011

dead as a door nail deads

105 x 10
155 x 10
205 x 10
255 x 5
305 x 5
355 x 5
405 x 5
355 x 5
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Sunday, October 9, 2011

highland games training

Braemar stone 25 feet 2 inches

Open stone 32 feet

Heavy weight for distance 27 feet

Light weight for distance 49 feet 5 inches

Heavy hammer 69 feet 5 inches

Light hammer 85 feet.

Then 5 prowler pushes of 100 lbs for 100 feet..... Good training day.
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Saturday, October 8, 2011

chest and triceps

Wide grip flat bench
125 x 10 x 3
150 x 5
175 x 5
200 x 5
225 x 5
250 x 3
250 x 2 x 2
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 10 x 3

Feel pretty good for the first day back after deload. Now to push for the next 3 weeks then another deload and Tucson games.
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Sunday, October 2, 2011

highland games training

Heavy weight for distance 23feet 9inches

Light weight for distance 50feet 9inches..... unable to dupe it. The next 6 throws landed 48 to 49 and then a couple at 47 to 48.... Need to figure this crap out....

Heavy hammer 63 feet 9 inches (suckage)

Called it a day there. Fighting some bug right now and don't feel so hot...
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