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#1291
06-17-2009, 11:45 AM
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6/16/09 Legs
Squats- (olympic) (high bar) 155x8,6 245x3 295x1 315x5 320x6 RDL- 335x6 340x6 SSq stepup- 170x6 175x6 SSQ calves- 395x8 405x8 410x9 Donkey calves- 180x12 205x15 HLR- 12 12 Dragon flags- 12 12 Jog to hill (about .4 miles away) Hill sprints 5x50 yards (walk back down and repeat nonstop) Hill sprints 1 x 100 yards * Starting over with squats and changing to high bar with olympic shoes to ensure good depth on every rep. Goal is to add 5-10 pounds each week for sets of 5. Hill sprints are bada$$. First time really doing them and they are awesome. Lucky for me I live by a bunch of hills.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 
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#1292
06-19-2009, 12:18 PM
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6/18/09 DE OH
Log press (clean 1st) 127+chains 8x3 Pullups- (ng) 45x3 60x3 75x5 Inc db (thick, palms in) 75x8 80x8 80x8 Hammer curls (tribar) 120x8 140x8 150x8 Oh bb ext- 115x8 130x8 140x7 HLR ss seated bent over rear delt plate raises- 12/10x12 12/10x12 13/10x15 * I pretty much did this a little over a year ago and made great progress but instead of DE OH and ME OH I used ME Bench and ME OH in the same week. I would love to do that again but my shoulder does not cooperate with that so I will do moderately heavy benching as a 3rd exercise on my ME OH day.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1293
06-20-2009, 09:17 PM
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6/19/09 DL
DL_ 135x5 225x5 315x3 375x1 425x1 475x1 515x1 555x0 (grr) 475x2 SSQ box squat (13 inch) 155x5 205x5 245x3 275x5 Db swing- 95x6 105x6 115x8 BB rollout- 175x10 180x10 185x10 1 arm suitcase dl (farmers) 135x6 155x6 175x6 BB static hold- 315x15sec 335x15sec 355x15sec Punching bag/jumping jack superset- 20 combo/25 2sets
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1294
06-20-2009, 09:21 PM
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6/20/09 Snatch
Snatch- 65x5 95x5 115x5 132x3 147x5 Pullups (ng) 55x5 70x5 70x6 BHB shrugs ss neck raises- 405x10/25x20 435x10/30x20 465x10/30x20 Alt db curls- 50x8,8,9 Seated calf raise ss standing calf- 185x20/bw x 20 185x20/ bw x 22 BHB bb wrist ss knee ups- 175x10/20 185x10/22 195x10/ 25 punching bag/stairs/jumping jack- 20/2/25 4sets
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1295
06-21-2009, 07:31 PM
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6/21/09 Delts/tris
Log Press- 92x10,8 127x6 152x3 177x1 192x6 197x5,5 Upright row- 140x6 145x6 1 arm rear delt- 75x6 75x6 JM press- 185x6 190x6 OH bb ext- 155x6 160x6 BTB Dips- 125x8
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1296
06-22-2009, 03:36 PM
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Awesome log press man, have any videos?
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#1297
06-22-2009, 03:56 PM
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Quote:
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1298
06-22-2009, 09:28 PM
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6/22/09 ME Lower
Concentric goodmorning (10 hole) 225x3 275x3 325x1 375x1 415x1 445x1 (belt) 475x1 SLDL- (standing on 1.5 inch blocks) 315x5 340x5 365x5 bb rollouts- 185x10 190x10 195x10 Glute ham (natural) 8 8 9 Lying leg raises- 25x9 25x9 25x9 Sled forward (15 sec rest) 140x150ft 140x150ft 140x150ft Plate pinches- 95 x 27 sec 95 x 32 sec *Really weak today my back would have none of it. I started off with heavy box squats but I got up to 405 and it felt like a ton so I switch to concentric goodmornings and worked up to 20lb under my max. Next week will be better. I just have got to get used to max effort work again.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1299
06-23-2009, 09:54 PM
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6/23/09 Axle Clean
Axle clean- 70x5 110x5 140x5 162x3 182x5 BB rows- 245x8 275x8 305x9 (pr?) Pullups- 12 12 12 Farmer shrugs- 330 x 12 350 x 12 350 x 14 BHB bb wrist- 175x12 185x12 195x12 Cliffhangers- 45 x 30sec 90 x 35 sec 1.75 miles total .5 run .5 alternate 200 by 100 .5 alternate 100 by 100 .25 walk
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1300
06-24-2009, 01:59 AM
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Quote:
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