TRAINING LOG: Matt Cox
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Topic: TRAINING LOG: Matt Cox
Posted By: GuinnessStrong
Subject: TRAINING LOG: Matt Cox
Date Posted: 12/16/10 at 1:39pm
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Bringing my week log over from Bodybuilding...
HYPERTROPHY PHASE I've gone up to ~185 three times this year but have not yet broken this ceiling. I'm hoping to do so by the end of December and weigh ~200 lbs. My goal here is to put on mass by breaking down as much muscle as I can, eating a ton and sleeping extra to build, and staying lean with cardio. I use a 2:1 on/off schedule with a 3 day split and brick cardio (most days except for legs day). I use a compound - isolation method for each muscle group. Slam the group with a strong compound exercise then work finite exercises to work toward the size gains while fatigued. This method has worked for me in the past and seems to work (3 weeks so far) for my training partner at least. Sunday -- Cardio / Back / Shoulders / Start Chest (workout partner started getting sick after bench) Expresso Bicycle: "Coastal Run" ~3.3 miles in ~13 minutes Treadmill: 6mi/hr 16 min, 8 mi/hr 3 min, 12 mi/hr 1 min Overhand Lat Pulldown: 160 x 8, 180 x 6, 200 x 3 Underhand Lat Pulldown: 200 x 8, 220 x 6, 240 x 3 Row Machine: 140 x 8, 160 x 6, 180 x 3 Reverse Fly Machine: 90 x 10, 110 x 8, 110 x 6 Standing Overhead Press: 95 x 10, 10, 10 Dumbbell Lateral Fly: 35s x 10, 25s x 8, 8 Dumbbell Front Raise: 40s x 8, 30s x 6, 6 Bench Press: 185 x 8, 205 x 6, 225 x 3, 245 x 1 Monday -- Finish Chest / Legs Chest Upward Fly on Cable Cross: 40s x 10, 60s x 8, 80s x 6, 60s x 3 Chest Downward Fly on CC: 60s x 10, 80s x 8, 100s x 6, 120s x 3 Chest Fly on Machine: 120 x 10, 140 x 8, 160 x 6, 100 x 6 Leg Sled Machine: 400 x 8, 400 x 6, 600 x 3 Leg Extension: 140 x 8, 160 x 6, 120 x 10, 180 x 3 Leg Curl: 120 x 8, 140 x 6, 160 x 3 Leg Sled Calf Raises 200 x 10, 15, 20 Seated Calf Raise: 100 x 8, 10, 15 Tuesday -- Day off Lifting aka Cardio Expresso Bike: "Fruitdale" ~4.4mi in 15:03 Treadmill: 6.5 mi/hr for 5 min, 6 mi/hr for 15 min Recumbent Expresso Bike: "Fruitdale" ~4.4 mi in 16:17 Wednesday -- Arms EZ Curl Skull Crusher: 70 x 8,90 x 8, 110 x 6, 90 x 3, 90 x 1 Tricep Pushdown: 100 x 8, 90 x 6, 100 x 3, 110 x 1 Cable Tricep Kickback: 50 x 8s, 70 x 6s, 80 x 3s, 100 x 1s Barbell Curl: 95 x 10, 115 x 8, 115 x 6, 135 x 3, 135 x 1 Dumbbell Hammer Curl: 50 x 8s, 60 x 6s, 70 x 3s, 70 x 1s Seated Incline Curl: 50 x 8s, 50 x 6s, 50 x 3s, 40 x 1s Machine Curl: 100 x 10, 8, 6, 3 Machine Manual Resistance Curl to Failure: 1, 1, 1 Thursday -- Day off aka Power / Chest Day (quick but heavy reps) Barbell Clean and Press from floor: 135 x 6, 155 x 3, 185 x 1, 195 x 1, 205 x fail Barbell Clean from floor: 185 x 2, 195 x 1, 205 x 1 Barbell Deadlift: 225 x 5, 275 x 1, 295 x 1, 315 x 1 Single Arm Barbell Snatch: 65 x 6s, 95 x 1s, 1s Single Arm Barbell Clean and Press: 95 x 1s, 1s Bench Press: 185 x 3, 205 x 3, 225 x 3, 245 x 3 Chest Downward fly on CC: 80s x 6, 100s x 6, 120s x 6 Chest Upward fly on CC: 50s x 6, 60s x 6, 6 Chest Fly machine: 100 x 10, 10, 10 |
Replies:
Posted By: C. Smith
Date Posted: 12/17/10 at 12:57am
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welcome and gl.
------------- |
Posted By: GuinnessStrong
Date Posted: 12/17/10 at 9:58am
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Thanks!
Friday -- Super Light Day (this was more for my buddy's form practice) Barbell Back Squat: 225 x 1, 135 x 10, 10, 10, 6, 6, 3, 1 Barbell Front Squat: 135 x 10, 95 x 10, 10, 10, 8, 6, 3, 1 Barbell Bent-Over Row: 105 x 10, 10, 135 x 10, 10, 10, 10 Dumbbell Single-Arm Row: 60 x 10s, 80 x 10s, 110 x 1s Pull-Over on Cable: 150 x 10, 10, 10 Russian Twist with Medicine Ball: to failure Cable Oblique Twist: 60 x 10s |
Posted By: GuinnessStrong
Date Posted: 12/18/10 at 9:04am
| Saturday -- Absolute rest day |
Posted By: GuinnessStrong
Date Posted: 12/19/10 at 7:32am
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Sunday -- Light Chest and Back / Core
Barbell Bench Press -- 205 x 8, 225 x 6, 245 x 3, 225 x 3, 205 x 6, 6, 6, 225 x 3 Deadlift -- 225 x 6, 315 x 3, 225 x 6, 6 Overhand Lat Pulldown -- 180 x 8, 190 x 8, 8 Underhand Lat Pulldown -- 200 x 8, 220 x 6, 250 x 2 Landmines to One-arm Thrust-- Bar x 20-10-10, 35 x 10-8- 8, 50 x 6-6-6, Bar x 20 Body Levers -- 10, 8, 8 Bench V-Ups -- 30, 30, 30 Bicycle Crunch -- 30 Knees-at-90 Crunch -- 30 Crunch -- 30 Diamond Crunch -- 30 Leg Lift -- 10 Flutter Kick -- 20s Scissor Kick -- 20s Leg Lift -- 10 Side Crunch Right -- 30 Side Crunch Left -- 30 |
Posted By: GuinnessStrong
Date Posted: 12/20/10 at 6:43am
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Monday -- Legs / Light Arms (woke up with a very sore
shoulder) Barbell Back Squat -- 135 x 10, 10, 10, 225 x 8, 6, 6 Leg Sled Machine -- 400 x 10, 600 x 8, 800 x 3 Front Squat -- 100 x 10, 135 x 10, 10, 6 Leg Extension Machine -- 150 x 8, 8, 8 Leg Curl Machine -- 120 x 10, 140 x 8, 8 Seated Calf Raise -- 100 x 10, 120 x 10, 140 x 10, 10 EZ Curl Skull Crusher -- 70 x 10, 90 x 6, 6, 3 EZ Curl Bicep Curl -- 90 x 8, 8, 8 Dumbbell Alternating Curl -- 50s x 8s, 60s x 6s, 6s Tricep Pushdown -- 90 x 10, 10, 10 Cable Tricep Kickback -- 60 x 10s, 70 x 6s, 6s ~10 min of grip medley to failure (pinch lifts, handle twist, etc.) |
Posted By: GuinnessStrong
Date Posted: 12/21/10 at 7:35am
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A terrible lifting day.
Tuesday -- Correctives and some Strength / Power Mini-Band Side Walk -- 25ft 10x each direction Mini-Band Duck Walk -- 50ft 10x front and back Barbell Deadlift -- 225 x 10, 10, 10, 275 x 6, 6, 6 Barbell Clean from floor -- 205 x failed catch, 195 x failed catch, 185 x 6, 135 x 10, 10, 10, Bar x million Landmines -- Bar to failure, failure, failure Barbell "Pick & Toss" -- 45 x 10, 90 x 10, 135 x 10, 180 x 6, 135 x 6, 90 x 6, 45 x 6 (No idea what to call this last exercise as I kind of just made it up as I went.) |
Posted By: GuinnessStrong
Date Posted: 12/22/10 at 7:54am
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New program: 4 sets of 8 reps, Almost a push/pull split.
All weights are load (don't include barbell). Day 1 Chest Barbell Decline Press: 140 Barbell Incline Press: 90 Barbell Bench Press: 110 Chest Fly on Machine: 100 Shoulders Barbell Upright Row: 30 Standing Overhead Press: 30 Dumbbell Lateral Fly: 20s Triceps EZ Curl Skull Crusher: 70 Tricep Pushdown: 80 Cable Tricep Kickback: 40 Core 1 Russian Twist with Plate: 4 sets to failure Cable Oblique Twist: 40 Landmines: 25, each side Body Levers Bench V-Ups -- 30, 30, 30 |
Posted By: GuinnessStrong
Date Posted: 12/23/10 at 6:05am
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Same rules as yesterday...
Back Overhand Lat Pulldown: 160 Underhand Lat Pulldown: 200 Row Machine: 140 Pull-Over on Cable: 120 Legs Barbell Back Squat: 120 Barbell Front Squat: 90 Deadlift: 180 Leg Sled Machine: 400 Biceps Barbell Curl: 50 Dumbbell Alternating Curl: 45s Seated Incline Curl: 25s Machine Curl: 100 Core 2 Bicycle Crunch -- 30 Knees-at-90 Crunch -- 30 Crunch -- 30 Diamond Crunch -- 30 Leg Lift -- 10 Flutter Kick -- 20s Scissor Kick -- 20s Leg Lift -- 10 Side Crunch Right -- 30 Side Crunch Left – 30 |
Posted By: Duncan McCallum
Date Posted: 12/23/10 at 6:26am
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Dems a lot of abses. ------------- The man in the arena. |
Posted By: GuinnessStrong
Date Posted: 12/23/10 at 6:33am
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Oh the core work is just "X" reps but if nothing is listed
then it's 4x8. Dem abses be DOMSin for the holiday weekend. |
Posted By: Duncan McCallum
Date Posted: 12/23/10 at 6:37am
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Myself, I am trying to lose the a$$-belly I seemed to have developed over the past two weeks. It is kinda gross to look at. One positive though...it will ABSOLUTELY hold a snowman bowl of pretzel M$M's through "White Christmas." Just have to stretch and wedge it a bit. My name is Duncan McCallum, and I support this message. ------------- The man in the arena. |
Posted By: GuinnessStrong
Date Posted: 12/23/10 at 7:01am
| Paid for by the Council for American Power Eating |
Posted By: Duncan McCallum
Date Posted: 12/23/10 at 7:16am
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The APE...I love it. Keep working hard Matt. How's the throwing going? ------------- The man in the arena. |
Posted By: GuinnessStrong
Date Posted: 12/23/10 at 7:23am
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Zero throwing yet, but I did just find a guy that has the
implements and is local. I only have a 32kg kettlebell and 120# grappling dummy to toss around until I can meet up with him once the weather's warmer. The dummy stands upright and is 5'10" so I can at least get adjusted to heavy picks from the ground in the mean time. |
Posted By: Duncan McCallum
Date Posted: 12/23/10 at 7:24am
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32 kg kb = WFD line drills and WFH. Adapt and overcome. ------------- The man in the arena. |
Posted By: GuinnessStrong
Date Posted: 12/23/10 at 7:29am
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What are these line drills you speak of? Throwing heavy
things around in the yard is an old hobby of mine I'm happy to revisit. |
Posted By: GuinnessStrong
Date Posted: 12/27/10 at 2:43pm
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Monday 12/27 -- No time for the core work
Chest Barbell Bench Press: 120 Barbell Incline Press: 90 Barbell Decline Press: 140 Chest Fly on Machine: 100 Shoulders Barbell Upright Row: 30 Standing Overhead Press: 40 Dumbbell Lateral Fly: 20s Triceps EZ Curl Skull Crusher: 90 Tricep Pushdown: 80 Cable Tricep Kickback: 40 |
Posted By: GuinnessStrong
Date Posted: 12/29/10 at 7:27am
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Wednesday -- 12/29 still 4 of 8; not counting bar
Back Overhand Lat Pulldown: 160 Underhand Lat Pulldown: 180 Row Machine: 100 Dumbbell Pull-Over: 50 Legs Barbell Back Squat: 140 Barbell Front Squat: 90 Deadlift: 140 Leg Sled Machine: 400 Biceps Barbell Curl: 50 Dumbbell Alternating Curl: 30s Seated Incline Curl: 20s Machine Curl: 90 ~10 min Grip Medley |
Posted By: Schwab_Man
Date Posted: 12/29/10 at 2:23pm
What kinda implements dose he have and where is he from? |
GuinnessStrong wrote:Posted By: GuinnessStrong
Date Posted: 12/30/10 at 2:29am
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He lives over in Jersey Shore, PA (maybe an hour from me)
and had been really into the games when he was younger so he still has ring weights and a hammer. I'd assume since he's also a personal trainer he kept them in good shape. |
Posted By: GuinnessStrong
Date Posted: 1/02/11 at 6:45am
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Came down with a terrible stomach bug Weds night that had
me in bed til yesterday afternoon. Finally got back into the gym today (11 lbs down and lackluster)... 4x8 Chest Barbell Decline Press: 140 Barbell Incline Press: 90 Barbell Bench Press: 140 Chest Fly on Machine: 140 Triceps EZ Curl Skull Crusher: 70 Tricep Pushdown: 80 Cable Tricep Kickback: 50 Core Landmines w/Launch: 40, each side Oh edit: all weights exclude barbell. |
Posted By: Jason Cherry
Date Posted: 1/02/11 at 8:46am
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Guess you are not advocating the Stomach Bug as a viable
weight loss stratagem... ------------- "Example is the best precept." ~ Aesop |
Posted By: GuinnessStrong
Date Posted: 1/02/11 at 4:09pm
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I can hear the pitchman now now...
If you like leakage, you're going to love this Bug. It'll have the weight POURING out of you! |
Posted By: GuinnessStrong
Date Posted: 1/03/11 at 10:17am
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4 of 8, excluding barbell
Shoulders Barbell Upright Row: 40 Standing Overhead Press: 90 Dumbbell Lateral Fly: 20s Legs Barbell Back Squat: 180 Barbell Front Squat: 90 Deadlift: 140 Leg Sled Machine: 400 Core Body Levers Bench V-Ups -- 30, 30, 30 Morning Glorys: 70 |
Posted By: GuinnessStrong
Date Posted: 1/05/11 at 2:17pm
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Man take 1 rest day and you're a second pager haha.
4 of 8, exclude barbell. Back Overhand Lat Pulldown: 150 Underhand Lat Pulldown: 170 Row Machine: 140 Dumbbell Pull-Over: 90 Biceps Barbell Curl: 50 Dumbbell Alternating Curl: 30s Seated Incline Curl: 20s Grip rope: 8 up and down both pronated and supinated Core 3 Bicycle Crunch -- 30 Knees-at-90 Crunch -- 30 Crunch -- 30 Diamond Crunch -- 30 Leg Lift -- 10 Flutter Kick -- 20s Scissor Kick -- 20s Leg Lift -- 10 Side Crunch Right -- 30 Side Crunch Left – 30 |
Posted By: GuinnessStrong
Date Posted: 1/06/11 at 7:38am
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Still rocking that 4 of 8 and weights still exclude
barbell. My incline is weak but I think it's fatigue more than anything. I haven't been eating just right since the flu yet. Maybe hitting 4100 calories when I need at least a thousand more. Chest Barbell Decline Press: 170 Barbell Incline Press: 90 Barbell Bench Press: 140 Chest Fly on Machine: 120 Triceps EZ Curl Skull Crusher: 70 Tricep Pushdown: 80 Cable Tricep Kickback: 55 Core Russian Twist with Plate: 4 sets to failure Cable Oblique Twist: 55 Landmines w/Launch: 30, each side |
Posted By: GuinnessStrong
Date Posted: 1/11/11 at 5:11am
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Saturday: 3x3
Mock Atlas Stone lifts to collarbone: 160, 180, 200, 230 Dummy Pick lifts w/ 10' walk: 120 Tuesday: 4x8 excluding barbell Shoulders Barbell Upright Row: 50 Standing Overhead Press: 50 Dumbbell Lateral Fly: 20s Legs Barbell Back Squat: 180 Barbell Front Squat: 90 Deadlift: 180 Leg Sled Machine: 400 Core 2 Body Levers Bench V-Ups -- 30, 30, 30 Morning Glorys: 90 |
Posted By: GuinnessStrong
Date Posted: 1/13/11 at 9:43am
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Yesterday
Back Overhand Lat Pulldown: 160 Underhand Lat Pulldown: 170 Row Machine: 150 Dumbbell Pull-Over: 70 Biceps Barbell Curl: 40 Dumbbell Alternating Curl: 35s Machine Curl: 90 GRIP @ 15 S Extend, S Extend S Flex, S Flex W Extend, W Flex W Extend, W Flex |
Posted By: GuinnessStrong
Date Posted: 1/14/11 at 4:38am
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Knotted up my left rhomboid doing medicine ball puts the
other night at work so today's lifts suffered. Laid on a PVC pipe for a bit and it felt good when I started off but it knotted right back up after 2 sets of decline. Chest Barbell Decline Press: 180 Barbell Incline Press: 90 Barbell Bench Press: 140 Triceps EZ Curl Skull Crusher: 50 Tricep Pushdown: 80 Cable Tricep Kickback: 50 Core Russian Twist: 4 sets to failure Cable Oblique Twist: 50 Landmines: 20, each side |
Posted By: GuinnessStrong
Date Posted: 1/15/11 at 4:54am
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Terribly unmotivated ending to a long week. The
intention was to do the regular shoulders/legs/core routine, but I ended up just playing with deadlifts. My legs were dead from work yesterday so my pulls were almost all back. Was aiming for at least 400 but I couldn't get the glutes into it. Conventional stance, double overhand grip. Deadlift 1 x 12 x 135 2x 8 x 225 2 x 8 x 275 6 x 315 2 x 335 fail x 365 Squat 1 x 12 x 135 3 x 8 x 185 1 x 8 x 225 Romanian Deadlift 1 x 6 x 315 1 x 3 x 345 1 x 1 x 365 fail x 385 Deadlift 1 x 1 x 305 1 x 1 x 325 1 x 1 x 345 1 x 1 x 365 fail x 385 Strength training starts Monday. |
Posted By: GuinnessStrong
Date Posted: 1/17/11 at 8:59am
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4x5
Barbell Bench Press: 235 Underhand Lat Pull Down: 190 Arnold Press: 65s Barbell Back Squat: 215 Alternating Curl: 45s Triceps Extension: 80 Core Turn each side: 70 Core Twist Press each side: 50 |
Posted By: GuinnessStrong
Date Posted: 1/19/11 at 7:52am
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4x5
Barbell Bench Press: 235 Underhand Lat Pull Down: 190 Arnold Press: 60s Barbell Back Squat: 215 Deadlift: 295 Alternating Curl: 50 Triceps Extension: 100 Core Turn each side: 75 Core Twist & Press each side: 70 Grip My right hip flexor's starting to lock up now that my shoulder's feeling better. Work = overtraining. If only I could convince my clients to do things with proper form without multiple demonstrations... |
Posted By: GuinnessStrong
Date Posted: 1/21/11 at 6:33am
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4x5
Barbell Bench Press: 235 for 3 sets, 225 for 1 Underhand Lat Pull Down: 190 Barbell OH Press: 125 Barbell Back Squat: 155 (going easy on the hip) Alternating Curl: 55 Triceps Extension: 100 Core Turn each side: 75 Core Twist & Press each side: 70 Grip |
Posted By: GuinnessStrong
Date Posted: 1/23/11 at 8:03am
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5x5
Barbell Bench Press: 235 Underhand Lat Pull Down: 190 Arnold Press: 55s Barbell Back Squat: 205 (still going a little light on the hip) Alternating Curl: 55s Triceps Extension: 100 Core Turn each side: 70 Core Twist & Press each side: 70 Grip to failure |
Posted By: GuinnessStrong
Date Posted: 1/24/11 at 6:18am
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5x5
Underhand Lat Pull Down: 190 Arnold Press: 55s Alternating Curl: 55s Triceps Extension: 100 Core Turn each side: 70 Core Twist & Press each side: 70 Grip to failure Supposed to be a rest day so I cut some of the major motions and took a good 2-3 min between each set. |
Posted By: GuinnessStrong
Date Posted: 1/26/11 at 10:35am
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5x5
Barbell Bench Press: 235 Underhand Lat Pull Down: 190 Arnold Press: 55s Barbell Back Squat: 215 Alternating Curl: 55s Triceps Extension: 100 Ran a little short on time today so had to clip core and grip work. Incredible pressing day though. I held a perfect arch and felt like I could've hit 5 more sets by the end of benching. Can't wait to up the weight next week. |
Posted By: GuinnessStrong
Date Posted: 1/28/11 at 10:47am
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Fat gripz came today and I've gotta say they f'n killed
me. Two words: forearm explosion. All pulling motions were a new hell and bench was very difficult. I'll be using them for everything but squats from now on. 5x5 Barbell Bench Press: 235 Underhand Lat Pull Down: 190 Arnold Press: 55s Barbell Back Squat: 155, 185, 205, 225, 245 then a 20 repper at 155 (making up for lost time / being an ass by taking my buddy's bet that I couldn't) Alternating Curl: 55s Triceps Extension: 100 Deadlift: 135, 225, 315, 225 x 2 Going up 5% next week for 5x4. |
Posted By: Duncan McCallum
Date Posted: 1/28/11 at 10:56am
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Word on the FGripz...those things SUCK. I got used to them and then broke down and ordered a fat bar. LOL at the deads...that is WAY more than i even thought of attempting when mine came in! Keep up the good work man. How's the throwing going? ------------- The man in the arena. |
Posted By: GuinnessStrong
Date Posted: 1/28/11 at 11:47am
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Thanks, man! I've been bogged at work but have been doing
some 20lb medicine ball puts and rotational throws. Hitting about 28 feet regularly with a standing put and a bit further with the throws. I'm going to take a shot at some hammer next week with a friend and see how that goes. That kind of rotation is completely foreign to me. I'm going to slowly transition over the next month or so into really technical throwing with legit equipment on top of the weight training. We've had such awful weather here the past week that I haven't even been out to throw for height or anything. |
Posted By: GuinnessStrong
Date Posted: 1/29/11 at 7:52am
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I decided to add the Ort/Mag deadlift routine to my
current program during one of the weekend rest days. I'm running it twice through with the first using fat gripz at my training partner's weights (he's really new to deads so it's a good opportunity to adjust to thicker holds); second just regular at mine. Conventional stance, double overhand for all the fat gripz but mixed grip for some of the regular sets since it was well below max. FG Deadlift 4x4 @ 115 2x2 @ 135 1x8 @ 115 Deadlift 4x4 @ 255 2x2 @ 275 1x8 @ 255 Low Rack Pulls 2x6 @ 135 (recovery) Reverse Hypers to failure Squat 1x20 @ 135 (recovery set) |
Posted By: GuinnessStrong
Date Posted: 1/31/11 at 6:04am
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Given I had no grip strength today whatsoever I didn't
use the FG. I figure they're best for that deadlift program as to not ruin my strength gains by forcing me to use less weight or improper form. 5x4 Barbell Bench Press: 245, 255 x 2, 245 x 2 Underhand Lat Pull Down: 220 Arnold Press: 70s, 65s x 4 Barbell Back Squat: 185, 205, 225, 245, 255 (the knee is feeling golden for heading toward 300 Wednesday, confidence is back @ 250) Alternating Curl: 60s Triceps Extension: 110 |
Posted By: GuinnessStrong
Date Posted: 2/02/11 at 9:22am
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5x4
Barbell Bench Press: 255 x 3, 245 x 2 Underhand Lat Pull Down: 220 Arnold Press: 60s Barbell Back Squat: 205, 235 x 3, 275 Alternating Curl: 55s Triceps Extension: 110 FG Dumbbell Hold: 55s x 5 to failure Core Turn each side: 80 x 2, 90 x 2, 100 Core Twist & Press each side: 70, 80 x 2, 90, 100 Barbell Back Squat: 135 x 2 x 20 |
Posted By: GuinnessStrong
Date Posted: 2/04/11 at 10:01am
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5x4
Barbell Bench Press: 255 x 3, 245 x 2 Underhand Lat Pull Down: 220 Arnold Press: 60s Barbell Back Squat: 185, 205, 225, 245, 265 Alternating Curl: 55s Triceps Extension: 110 Core Turn each side: 100 x 2 Barbell Deadlift: 315 Hex bar Deadlift: 225, 275 Beat to shit today. Poor sleep and diet for a few days added up. Even felt shakey on bench which hasn't happened since high school. On to 6x3! |
Posted By: GuinnessStrong
Date Posted: 2/05/11 at 8:00am
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Lower Body Clinic
All lifts done with pauses and ideal form (prep work for next week mostly). Lots of activation work between sets and before exercises that I'm not writing out. Squats 10 x 135 10 x 155 10 x 185 8 x 205 8 x 225 6 x 245 3 x 265 Clean & Front Squat 8 x 135 3 x 155 + push press 1 x 185 + push press 1 x 195 + push press FG Deadlift 8 x 135 8 x 185 8 x 235 3 x 285 Deadlift 3 x 335 |
Posted By: GuinnessStrong
Date Posted: 2/07/11 at 8:30am
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6x3
Barbell Bench Press: 275 x 2, 265 x 2, 245 x 2 Underhand Lat Pull Down: 240 Arnold Press: 65s Alternating Curl: 60s Triceps Extension: 120 Core Turn each side: 100 x 2, 90 x 4 Core Twist & Press: 80 Death. |
Posted By: GuinnessStrong
Date Posted: 2/09/11 at 9:20am
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My buddy hurt his shoulder the other day and refused to
stop. Spent half today's workout time showing him rehab exercises after he ruined himself forcing out reps on bench... 6x3 Barbell Bench Press: 265 x 5, 245 x 1 Underhand Lat Pull Down: 240 Arnold Press: 65s Triceps Extension: 120 Barbell Back Squat: 185 |
Posted By: GuinnessStrong
Date Posted: 2/12/11 at 8:20am
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6x3
Barbell Bench Press: 265 x 5, 275, 265 Underhand Lat Pull Down: 240 Arnold Press: 70s Barbell Back Squat: 205, 225, 245 x 3, 265, 285 (fail) Alternating Curl: 65s Triceps Extension: 120 FG Barbell Deadlift: 225, 275, 315 Barbell Deadlift: 365 |
Posted By: GuinnessStrong
Date Posted: 2/14/11 at 10:47am
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Back to hypertrophy for a few weeks while I plan out the
rest of this year's training. Strongman April 2nd looks promising so I need to take that into account. Cardio: Expresso Bike "Fruitdale" 4.45 mi in 14:13. 3x12 Barbell Decline Press: 205 Barbell Incline Press: 145 Barbell Bench Press: 185 Chest Fly on Machine: 130 EZ Curl Skull Crusher: 80 Tricep Pushdown: 80 Cable Tricep Kickback: 60 |
Posted By: GuinnessStrong
Date Posted: 2/16/11 at 9:24am
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3 x 12 with less than 1 min rest between sets
Overhand Lat Pull Down 170 Underhand Lat Pull Down 170 Dumbbell Pull-Over 75 Seated Barbell OH Press 115 Dumbbell Lateral Fly 25s Dumbbell Front Raise 25s Barbell Pendlay Row 75 Barbell Curl 65 Alternating DB Curl 25s Machine Curl 30 Stressed my shoulder out bad at work last night so I needed to knock a lot of weights down. By the end just supporting dumbbells was aggravating my left shoulder. I also ate way too much an hour before I went to the gym so feeling like I was going to lose my lunch after every set didn't help much. |
Posted By: GuinnessStrong
Date Posted: 2/18/11 at 9:36am
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Power day -- Reps til failure of everything in as many sets
as I could take without losing form with lots of rest between. Still dealing with a kink in the shoulder so pressing was out. Barbell Clean: 135, 155, 175, 185, 195 Snatch: 65, 95 Deadlift: 315, 365 |
Posted By: GuinnessStrong
Date Posted: 2/23/11 at 6:48am
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Missed logging a few workouts due to a busy week. Here's
today's lifekiller. 4x8 Barbell Deadlift & Squat: 225 & 185 respective, alternating with <30s rest Barbell Deadlift: 315 to failure x 2 (~2x6, weak) Leg Sled: 400 Chest Fly Machine: 140, 160, 180, 200 Barbell Incline Bench Press: 135, 185 x 3 Barbell Decline Bench Press: 225 Barbell Bench Press: 205 Skull Crusher: 90 + bar Triceps Extension: 90 |
Posted By: GuinnessStrong
Date Posted: 2/25/11 at 3:07am
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6x3
Standing Overhead Press: 135 x 2, 155, 175, 195, 175 Working out that overhead kink in the neck/shoulder to start off 4x8 Seated Dumbbell Lock-Out Press: 60s x 2, 70s, 60s Just working from 90 degrees at elbow up with pause at top. Dumbbell Lateral Fly: 15s, 20s, 25s, 30s Overhand Lat Pull-Down: 180 Underhand Lat Pull-Down: 200 x 3, 190 Seated Row Machine w/ Wide, Underhand Grip: 130 x 3, 150 EZ Curl Standing Bicep Curls: 85 Alternating Dumbbell Curl: 40s Machine Curl: 60, 70, 80, 60 |
Posted By: GuinnessStrong
Date Posted: 2/26/11 at 6:36am
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I have zero access to or financial capability to purchase
Strongman equipment so I did the best I could with what I have at the gym... Hex Bar Walks: 30' @ 225, 315 to failure as many sets as my hands could take Fat Gripz Hex Bar Walks: 30' @ 225 "" ... "" Mock Stone (Detached Olympic barbell collar with 45lb plates) to Collarbone (~55): 135 x 12, 180 x 24, 225 x 8, 270 x 4 FG Hex Bar Hold: 135 x 3 x failure (~45-60s each time) Mock Stone to Knees: 225 x 12, 270 x 10, 315 x 1 Grip Medley Barbell Deadlift: 315 x 3, 365 x 2, 405 x to the knees 3x but failed to lock every time... still better than nothing I guess |
Posted By: GuinnessStrong
Date Posted: 2/28/11 at 10:51am
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Barbell Push Press: 6 x 3 165
Overhand Lat Pulldown: 4 x 5 200 Barbell High Pull: 3 x 10 135 Machine Curl: 2 x 12 90 Band External Rotation: 3 x 12 n/a Cable Core Twist & Press: 4 x 5 80 + A few sets of lateral dumbbell fly (12 @ 12, 10 @ 20, 8 @ 35) Overall RPE was hellish after each exercise but ~2 min later I felt 100% |
Posted By: GuinnessStrong
Date Posted: 3/01/11 at 8:20am
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Cardio Penance Day -> Zero rest between
Expresso Bike "Fruitdale" 4.42 mi High Gear (>18) / Low RPM (<50) -- 15:21 Treadmill Jog 6mph for 20 min ~2mi Expresso Bike "Fruitdale" 4.42 mi Low Gear (<12) / High RPM (>75) -- 15:43 New Max power record: 800 |
Posted By: GuinnessStrong
Date Posted: 3/02/11 at 5:58am
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Barbell Front Squat: 4 x 5 @ 155
Barbell Deadlift: 6 x 3 @ 325 Barbell Clean: 2 x 10 @ 155, 1 x 10 @ 75 (gd right hip/quad) Barbell Good Morning: 2 x 12 @ 75 (easing back into these, worked on form) Glute Ham Raises: 4 x 12 @ BW Never again will I do so much cardio the day before this workout. Suffered for it so hard, felt like my right quad/hip flexor would pop from the moment I drove the first front squat. Also think GHR is going to go just before deadlift as an activation exercise from now on. Here's the plan for the Strongman. Still tweaking the events day... 
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Posted By: GuinnessStrong
Date Posted: 3/04/11 at 4:37am
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Had terribly little sleep last night and woke up a little
before I had to go lift. Weakest lifting day in a long while and slowest start yet. Took until Rows to get my head all the way into the game... Barbell Standing Strict Overhead Press 1 x 10 150, 135 then gave up for now Barbell Bench Press 4 x (3 @ 260 drop set 3 @ 240) Seated Row Machine 4 x 5 160, 180, 200, 210 EZ Curl Skull Crusher 4 x 8 110 Tricep Extension 2 x 12 100 Cable Core Turn 4 x 5 100 Machine Shoulder Press w/ Neutral Grip 3 @ 170, 200, 220, 250 Went back to Barbell SSOHP 3 @ 85, 105, 125, 145, 165, 185, then back down |
Posted By: GuinnessStrong
Date Posted: 3/05/11 at 7:37am
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Events Day
Mock Stone lifts: 135, 180, 225, 270, 315 failed, back down Hex Bar 60' walk: 135, 225, 315 had to take it 20' at a time due to grip failure FG 40' Farmer's walk: 50, 80 x 3 DB 20' Farmer's walk: 110s, 120s Bunch of empty bar snatches Behind-the-back Barbell Shrug: 115 x 2 x failure So I've determined after week 1 and how I felt today that my conditioning program has too much volume and not enough intensity. I'm going to cut some accessory lifts and up the ante on what matters. Gotta stop training like I'm way out of season when the competition's only a few weeks away. |
Posted By: GuinnessStrong
Date Posted: 3/07/11 at 5:26am
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Yesterday I did some volume training.
Barbell only... Oly Squat 100 reps as fast as possible Alternating Lunge 100 reps AFAP then Hamstring Curl Machine 100lbs for 50 reps ~13 minutes. Today: Upper body endurance OHP 3 reps: 185, 195 OHP 12 reps: 135 x 3, 155 x 2 Neutral Grip Pull-Up: 12, 10, 10, 8 Rows to failure: 100, 120, 150 Random biceps work to failure OHP Machine w/ Neutral Grip: 250 for 5, 4, 3, 2, 1 ladder with 10s rest between I got some great advice the other day that solidified what I should be doing in the gym right now. "You only have a few weeks so it's not like you'll get any stronger by then". I thought hard about it and realized I've been fighting for a few single digit percent increases on big lifts when I should be focusing on preparation for heavy volumes. I need to up my work capacity and get away from lifting heavy (my knee was starting to feel off and the shoulder started to act up so I welcome it). This is kind of like active rest but a little more taxing on muscle metabolism. |
Posted By: GuinnessStrong
Date Posted: 3/29/11 at 5:11am
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Well just got back into the gym after my first Strongman.
My joints weren't loving me so I took it pretty easy and just did some stuff to loosen up and gave the minor muscles a little attention. I'll post the write-up from the competition after today's workout. Barbell Back Squat: 135 x 12, 225 x 12, 275 x 6 Leg Extension / Curl: 100 x 3 x 10/10 Triceps Extension: 60 x 12, 80 x 12, 100 x 12, 120 x 6 Random biceps curls to loosen up: 30s x 20s |
Posted By: GuinnessStrong
Date Posted: 3/29/11 at 5:13am
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Capital Classic Strongman Challenge March 26, 2011-
Novice Division Somehow first in the line-up for everything with absolutely no clue what to do... Log Press - 190lbs (about my bodyweight), scratched. A bad C&P during warm-up put my left shoulder in hell from the get-go but luckily it calmed down at least enough that the cleans came easy. I'll admit I was still anxious at this point, lost focus and couldn't get any damn hip drive. I kept tensing up to keep control at the top and just completely lost myself. Incredibly harder than a barbell. Conan's Wheel - 450lbs, 1 rotation. I had no clue what I was doing but collared the 400 easy so I didn't think 450 would be bad. That extra fifty got away from me fast and 3/4 through I was almost losing it. I had nothing left in my lungs and couldn't draw air. Also next time I know to set the bar lower so I can get some leverage. I honestly didn't know better and felt like I screwed myself out of a great run. Mini Cooper Deadlift - 5 reps! I lost my grip and then my focus between 4 and 5, and Kristen accidentally stopped recording for a few seconds thinking I was out of it. I really would have been if not for the crowd yelling for another and 5 felt amazing. I could feel my shoes flattening into the platform (a theme for the day) and felt every muscle in my entire body working... including some epic gag reflex at the top of each rep. Frame Carry - 475 lbs for 49 feet. I honestly didn't even think I'd get it off the ground before warming up so I was happy just to stumble a few feet here and there with it when the time came. Definitely need to practice moving events and breathing under load because I gassed out way too soon, took too long and wide of steps, and was all over the place. Chain/Sled Drag and Tire Flip Medley - ~450 chain with a 150 sled for 50 feet, ~500 tire for 3 flips. I had to borrow my dad's sneakers for this because my shoes had zero traction and I still ended up on my ass. I felt like I was on the ground forever even though the video looks like I sprang right up. The tire was hard on my lungs especially after the chain but actually felt smooth. Pretty good for my first time ever doing a drag or flipping a tire if I do say so myself and I honestly wish Barry stuck with 5 flips just to see if I could do it in time. Atlas Stones - 170, 216 (failed x 3). 170 was cake but I just couldn't get the right hand placement on the 216 to get it to a height over the lip. I only had the tiniest bit of tacky on my fingertips so I feel really good about it even though I didn't do great. Next time I'll smear that stuff all over like the other guys instead of kill myself trying to grip. For never touching a stone and learning form from youtube, I don't think I did too poorly. This competition was probably the best thing I've ever experienced in the realm of strength. This was my first time ever even using Strongman implements and I didn't have any expectation to pull off what I had. The weights were way higher than what I was expecting from the registration form so I was in my glory just for having not scratched every lift. I also wasn't expecting 8 hours of on and off doom lifts. Overall it was an absolutely great time, a ton of fun, and I'm definitely looking forward to the next one where I'll hopefully use what I learned here to do even better. The crowd was great, the competitors were great and helped me a ton with tips, hints, and encouragement throughout the day. __________________ |
Posted By: GuinnessStrong
Date Posted: 4/02/11 at 9:18am
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Working on the overhead press...
Seated: 135 x 10, 155 x 8, 175 x 6 Standing Strict: 135 x 12, 155 x 6, 185 x 3 Split Jerk: 135 x 6, 155 x 6, 175, 195 Push Press: 185 x 3, 195 x 3, 205 x 2, 215 x fail Standing Strict-to-Push: 195 x 5 superset 135 x 17 Bunch o sit-ups Video from last weekend... http://www.youtube.com/embed/WM96IO_XqwY - http://www.youtube.com/embed/WM96IO_XqwY |
Posted By: GuinnessStrong
Date Posted: 4/08/11 at 6:57am
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Lower body day
Deadlift 315 x 2 x 10 375 x 10 405 x 3 455 x fail hard 3x Squat 135 x 20 185 x 2 x 10 Leg Sled 200 x 3 x 20 Hoping my 56# gets here in the mail tomorrow so I can get some throwing in over the weekend |
Posted By: GuinnessStrong
Date Posted: 4/14/11 at 10:31am
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THROWING (Duncan if you still read this you'll be so
proud) Got the 56 earlier in the week but the weather has been God awful and ground entirely mud pit so I had to wait until today to get out in it. WFD x a hundred or so I can't get the spin down for this, I feel like I get it and then my hook grip fails me and it just goes shooting down. I have to work on releasing on an upswing and getting my hips more into it. I was only maybe hitting 15-20 feet with each throw which was disheartening, but for it being my first day out I can't say it was too terrible. WOB x less than a hundred Dear God is a ring weight WOB different than a kettlebell snatch. I was maybe getting a foot higher than my hand maximum. Definitely need to do more 1 armed snatches in the gym and toss that thing a lot more overhead. I tore open my hand pretty bad on WFD so I was suffering for grip through this one, but can't blame my failure on that. Need to put focus on this tomorrow. Open Stone / Standing Put x dozens I've only ever done a glide so that's what I practiced along with throwing from standing. The rock I found was pretty shapely but not quite heavy enough. At most 18 lbs but it was the best I could find that wasn't saucer shaped. Consistently hitting ~25-30 feet, oddly enough from both standing and the glide. Clearly need to work on momentum and technique on the Open. Natural Stone Lifts - OHP and Tosses x a few Found a massive stone that I estimate to be a little over a hundred. OHP'd a few and got a few ~5 foot tosses from the shoulder. Medley'd all of them together for a while + a 72# KB WFD Can't wait to get out and work the technical aspects a little better. Gotta get the time in. |
Posted By: GuinnessStrong
Date Posted: 4/15/11 at 11:13am
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WFD
I just can't seem to get both the release and the spin down simultaneously. I either get one or the other every throw and it still goes about the same distance (maybe 20 feet which is awful). My hook grip felt more solid today so I guess that's an improvement, but I really need to get the technique down if I want to have a shot at a good distance. If I get the spin down, I almost release directly into the ground. If I concentrate on the release and get near that 45 degree angle, I end up with a hip toss. Open Stone / Braemer Got lucky and found some better rocks. Still can throw equally far/further both standing and gliding (now well over 30 feet each throw). Again technique is the target for my next session out. Natural Stone Toss Still using the ~100 lb'r and almost doubled my throwing distance (now somewhere between 10 and 12 feet easily). Also sporting the worst run up delivery possible: 3 of the most fragile steps known to man before essentially doing a standing toss. Stone over Bar I'm no where near ready to toss the WOB yet with technique or strength, so I did some grip/shoulder work with my open stone doing backward OH tosses. Was hitting an easy ~25 feet with the right and ~20 feet with the left (measured up one of the trees we wedged the branch between with some skillful white trash team climbing techniques). I'm hoping to start my next throwing day with WOB and see how a fresh shoulder tosses it. If I could hit 15 feet with a 55lb kettlebell last summer, I should be able to at least get 10 with the ring weight now that I'm up nearly 30 lbs and a ton of strength. |
Posted By: GuinnessStrong
Date Posted: 4/18/11 at 6:36am
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Caber day
Barked a beautiful ~18 foot caber with a nice taper that was around 100 lbs, cracked it through in a single flip (~11:45). Tried to toss it again and it came apart when it landed. Barked a second caber around ~12 feet with no taper that was around 200 lbs, did a couple dozen Final Finger-style flips to get it somewhere safe because municipal showed up to clear brush and chip the downed trees. I moved it over the creek and put it behind a well of some form... here's to hoping it's where I left it tomorrow and I can get some epic overweight throwing in. Edit: Rain let up so I went back out with my buddy and we got some good throws in. Not quite Caber Did some more Fingal-style lifts with the new one because it's too damn heavy for me at the moment. I estimated it to be around 200 whereas my friend said it's gotta be more. It's about 12 feet tall with a 14 inch diameter so who knows. All I do know is that when I tried to pick it, it almost crushed my shoulder and jaw the second I took the weight into my hands. Felt like taking a hook in super slow, crushing motion. WOB Finally making ground on this throw. I had been unknowingly breaking at the elbow and wrist as if doing a one-armed snatch, and got significantly more pull using a straight arm. Got a few throws over 9 feet which is the best yet so I was happy for a first good day out. Really hoping to see an eleven by next week so that I feel like I'm at least in the game. WFD Started off with some bad throws but practiced a few high hip tosses and ended up finishing off with a nice 20 pace throw after a single spin. I think I'm finally getting down the foot motion and the swing path so now I can really start working on putting it all together with my release. Open Stone Chucked the thing the same distance as always. Until I get a little coaching under my belt about how to glide I really don't see how I can do better on this one. I just feel like I gun it out there as hard as I can at this point so unless I can get more momentum behind it I'm stuck in a rut. Bunch of random natural stone lifts, OHP, and throws with the 100#. Hit over 10 feet easily on the throw and felt more stable tossing it today. Not that it matters for HG but it's nice to have fun with it. |
Posted By: GuinnessStrong
Date Posted: 4/21/11 at 4:26am
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Gym lifting...
Barbell Snatch ladder: bar to 135 3x5 Barbell Split Jerk ladder: 135 to 185 2x3 Barbell OHP ladder: 185 to 205 5x2 Kettlebell 2-to-1 swings: 20s @ 55 Core supersets Chest Fly triples: 160 180 200 220, 210 230 250(f) 230, 180 160 140 Tabata Chest Fly: 4 sets @ 100, 2 sets @ 50 Tabata Push-Up: Died after 1 set Maybe throwing later Edit: Did some WOB and WFD that felt much more natural than the last few times I went out. I also pulled off 2 picks with the overweight caber but lost balance on standing. I'm really hoping to get the flip by next weekend. |
Posted By: GuinnessStrong
Date Posted: 4/25/11 at 2:52am
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Gym lifting...
Working on power generation, couples are superset with the first exercise smooth at ~2/0/2 and second explosive. <2min between sets. I took it easy on lower body because I rolled my ankle something awful on Friday and my foot still doesn't like pressure too much. 3 x 5/10 Barbell Clean 185 (explosive) Close Grip Bench Press 225x2,245/ Med Ball Chest Pass 10 Underhand Lat Pull-down 220 / Speed Row 140 Seated Barbell Press 115 / Barbell Split Jerk 60 (KILLER) Barbell Front Squat 90 / Jump Squat |
Posted By: GuinnessStrong
Date Posted: 7/26/11 at 8:51am
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Back to real training...
Bent Over Row 3x5 @ 225 Pull Ups 2x10 Rack Chins 2x10 Close Grip Bench Press 4x3 @ 225, 245, 265, 285 Dips 2x10 Thick Barbell Push Press (from rack) 3x3 @ 185, 195, 205 Single-Arm DB Clean & Push Press 3x3 @ 80(L/R), 100(R), 110(R) Left shoulder’s still a little loose but no pain EZ Bar Curls 3x6 @ 90, 100, 100 EZ Bar Skullcrushers 3x10 @ 100 |
Posted By: GuinnessStrong
Date Posted: 7/27/11 at 9:43am
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Lower strength day...
Barbell Squat 4 x 3 @ 225, 275, 305, 275 Slept wrong last night so my back was screwy, kept fighting a forward lean which put too much pressure on my knee at the 305 so I backed off to avoid screwing up the rest of today and the week Leg Press 3 x 8 @ 720 Tried to make up for the failsquats a little here Leg Extensions 2 x 10 @ 160 Grip and Rip Deadlift 3 x 3 @ 315, 375, 405 Trying to work on speed pulls and not taking forever to set my hands, fully let go and stood between each rep Prone Leg Curl 2 x 10 @ 110 Fat Gripz DB Farmer's Walk 60' @ 60s, 60' @ 100s DB Farmer's Walk 2 x 30' @ 150s If my hands could vomit at this point they would have Hammerstrength Shrugs 2 x 20 @ 180 Body Levers 10, 8, 6 Cable Core Turn 4 x 8 @ 60, 70, 80, 75 Super Gripper @ ? / Heavy Grips 150 to failure at home Really looking forward to the day off tomorrow, hands are raw. Cannot wait to compete again. |
Posted By: GuinnessStrong
Date Posted: 7/29/11 at 8:29am
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Back/Shoulders...
Bent-Over Row 6x3 @ 225 x 3, 245 x 2, 265 L Chin-Ups 3 x 8 Seated Cable Row 3 x 12 @ 150, 180, 180 DB Rows 2 x 12 @ 100, 120 Close Grip Pulldowns 2 x 20 @ 150, 180 Hammerstrength OHP 3 x 8 @ 160, 180 x 2 DB Lateral Fly 2 x 20 @ 15, 20 Trying to get outside my comfort zone by killing what I feel I'm weak at. I resisted the urge to do barbell OHPs like always and tried heavy hammerstrength which actually felt really good on the bad shoulder. |
Posted By: GuinnessStrong
Date Posted: 7/30/11 at 8:56am
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Squats 6 x 3 @ 225, 275, 305, 275 x 2, 225
This felt better today. I felt like I got in the zone with form and could really drive out of the hole which for me is like almost ass on ground. I really hope to see 315 next week and perpetual growth thereafter. I’d love to hit 405 just from milking post-injury linear gains. As long as the knee doesn’t go wild again I really see it happening. Leg Press 3 x 12 @ 270, 360 Leg Extensions 3 x 20 @ 120, 140, 160 RDL 3 x 8 @ 225 G&R Deadlift 1s @ 225, 315, 365, 385, 405, 385, 365, 315, 225 Prone Leg Curl 2 x 12 @ 100 Donkey Calf Raises 4 x 10 @ 160 Seated Calf Raise 3 x 15 @ 85? |
Posted By: GuinnessStrong
Date Posted: 7/31/11 at 8:45am
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Barbell Bench Press 6 x 3 @ 225, 245, 265, 285, 275, 225
Hammerstrength Incline Press 3 x 12 @ 180 Hammerstrength Chest Press 3 x 12 @ 270 Incline Cable Flys 2 x 15 @ 30s Cambered Bar Preachers 3 x 8 @ 85 DB Concentration Curls 2 x 15 @ 25 Spider Curls 2x20 @ 45 Skull Crusher 3 x 8 @ 90 x 2, 70 Cable Extension 2 x 12 @ 80, 90 Cable Kickbacks 2 x 15 @ 40 My biceps are weak and small (relative to my triceps). I avoided working them for a long time because I figured they got enough from my back work and I had no aspirations of bodybuilding. Neglect clearly took its toll. |
Posted By: GuinnessStrong
Date Posted: 8/02/11 at 11:20am
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OHP @ 155 x 6, 185 x 3, 195 x 2, 205 x fail, 185 x 3, 205
x 2 x 1, 225 x fail Hit the damn rack taking the 225 off and it just ruined it for me. Sticking point failure. I need to get some bandwork in for that lockout Bent Over Row 3x5 @ 225 Pull Ups 2x10 Rack Chins 2x8 Close Grip Bench Press 3x3 @ 225 Just couldn't get a good press at anything heavier :/ Dips 2x10 Single-Arm DB Clean & Push Press 3x3 @ 100(R) x 2, 110(R) Not risking my bad shoulder going out just to practice both arms EZ Bar Curls 3x10 @ 90 Doorknob Cable Pushdown 3 x 10 @ 85 Learned these from a bodybuilder a while back and mix them in every so often. Really feel the whole muscle working Sit-Ups 3 x 30 Side Crunch L/R 2 x 30 Bicycle 6.62 mi in 25:00 |