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  #1351  
Old 08-02-2009, 08:04 PM
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8/2/09 Log

Log (clean 1st)
55x5
97x5
122x5
147x5
169x5
192x8 (pr)

Pullup (ng)
35x5
50x5
60x8 (pr)

Seated OH half press (no back support)
135x5
175+2 chain x 5
175+2 chain x 5

Db hammer curls-
60x6
70x6
80x6

Pushups (handle) alt Kneeling Face pull-
25/green x 20
23/green x 20
21/green x 22

20 combo/20 jumping jack (4sets non stop)
Log clean and press 55x20

*good day lots of energy. 9 out of 10. Tied log pr and broke pullups by 1.
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  #1352  
Old 08-03-2009, 09:19 PM
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8/3/09 Squat

Squat-
135x5
185x5
225x3
265x3
310x2
350x1
335x6

Goodmornings-
185x6
215x6
245x6

Walking Lunges-
25 x 28 steps (14 each) 3 sets

BB rollouts-
225x8
230x8
235x9 (pr)

Standing abs-
green x 15, 15

*I had to fast this morning and get blood work for a medical exam. It made me weak today and I had no energy for this. 5 out of 10.
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Once I stick to the program I am going to get really strong.
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  #1353  
Old 08-04-2009, 10:05 PM
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8/4/09 DE Lower
Box Jump- 3x3
Db snatch-
55x5
60x5
DL standing on 3 inch blocks-
275+chains 8x1
Db row-
115x8
135x8
155x8
GHR-
8
8
8
Seated Gmorning-
135x8
145x8
155x8
Str8 leg situps (5sec neg)
35x10
45x10
45x10
Run 1 mile
Walk 1/4
*9 out of 10. Good productive workout.
__________________
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Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
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  #1354  
Old 08-06-2009, 01:14 AM
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8/5/09 Axle Clean

Axle Clean-
80x5
110x3
145x3
170x3
190x5

Pullups (ng)
45x3
60x3
75x6

BB rollouts-
205x10
215x10
225x10
235x10 (pr)
240x10 (pr)

Farmers Shrugs-
135x12
155x12
165x12

Sprint 1/8
Jog/walk 1/8
Sprint 1/8
Walk 1/8
Sprint 100
Walk 100
Spint 100
Walk 100
Jog 1/8
Walk 1/8

*8 out of 10. Nothing too special today did cardio to push heart rate up close to max.
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Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
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  #1355  
Old 08-06-2009, 08:33 PM
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8/6/09 Inc

1) Incline CG-
115x5
150x5
185x3
210x3
227x6 (pr)

2a) DB bench-
80x9, 10, 10, 8, 9

2b) Pullups-
bw x 10, 10, 10, 10, 10

3a) Db exts-
65 x 10, 10, 10

3b) BB curls-
115x8, 8, 9

Run 1 mile in 7:40
Walk/run 1/4

*9 out of 10. Good day and good effective session.
__________________
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Discipline makes you mentally and physically tough!
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Once I stick to the program I am going to get really strong.
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  #1356  
Old 08-08-2009, 12:10 AM
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8/7/09 ME Sq/DL

Box Squat (15 inch)-
135x5
205x5
255x3
295x3
335x3
375x1
415x1
445x10sec hold
485x10sec hold
345x3
345x3

18 inch DL-
225x3
315x3
405x1
465x1
515x3
545x3(pr)
http://www.youtube.com/watch?v=0L_DGaQXWhQ

Sandbag carry-
210 x 50ft
210 x 50ft
210 x 100ft

Db swings-
85x8
90x8
95x8
100x8
105x8

Str8 leg situps- (weight on forehead)
45x10
45x10
45x10
45x10
45x10 ss situps- 2 chain x 25 then 50 jumping jacks

*Pretty good day. 9 out of 10. Box squat could have been better but everything else went well.
__________________
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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  #1357  
Old 08-08-2009, 09:26 PM
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8/8/09 Cardio

1/2mile
walk 220
run 660
walk 220
run 440
walk 220
run 220
walk 110
run 110
walk 110
run 110
walk 110
run 110
walk 1/4 mile
__________________
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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  #1358  
Old 08-09-2009, 07:51 PM
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8/9/09 DE Oh

BB Push Press-
135+chains 8x3

INC CG Bench-
135x5
185x3
215x3
235x4 (ties pr)

DB rows-
115x10
125x10
135x10 (pr)

Pullups ss Face pulls-
12/green x 15
12/green x 16

5a) Tribar oh ext-
100x12
105x12
110x12

5b) Tribar hammer curls-
100x12
105x12
110x12

6) Band pd ss band curl-
green x 25/ purple x 25

Running-
1/2 mile in 3:10
3/4 miles intervals
20 pushups

*9 out of 10. Very productive 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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  #1359  
Old 08-10-2009, 04:52 PM
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nice PR on the 18 inch DL, how much higher is that than regular?

the 10 second hold on the box squat, are you just holding it to get your body used to the feel and prime the CNS?

that's what I have been doing lately
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  #1360  
Old 08-11-2009, 01:29 PM
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Quote:
Originally Posted by Commander View Post
nice PR on the 18 inch DL, how much higher is that than regular?

the 10 second hold on the box squat, are you just holding it to get your body used to the feel and prime the CNS?

that's what I have been doing lately
Thanks, the 18 inch dl is the bar set at 18 inch from the floor for me that equals a few inches below my knees.

Yeah, I need to get a feel for heavy weight on my back again so I added walkouts after box squats. Heavy Squatting requires practice for me so if I am not used to it I get crushed by heavy weight. Basically, walking it out is the hardest part for me besides the bottom of the squat.
__________________
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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