Friday Pressing

Bench
45x5
135x5
225x5
Added 4 Board
315x3
365x5
405x5
455x5
505x2 - PR

Cambered bar Strict OH Press
135x5
185x6
205x6

DB Incline Bench
110# 3x6
P/W
3 way neck 3x10 @ 120#

Shoulder Circuit 3x9
Cambered Bar Front raise 50# 6 sec hold every 3 reps
Upright Row 132#
Blast Straps scare crows

Dips 2x10
P/W
GH HYper sit ups 2x10 @ 100#

Bar Curls w/ fat grips 2x8 @ 98#

Good workout today, my 4 board bench was sweet. Thursday I played raquetball so I didn't lift because I was exhausted. Tomorrow I think I'm going to get a light squat it and shut it down. I need to be fresh for Wednesday

Tuesday Bench

Bench Press
45x10
135x5
225x5
275x3
335x1
365x1
405x1
365x3
365x2

Incline DB Bench w/ Fat Gripz 3x6 @ 100#
P/W
3 way neck 3x10 @ 85#
P/W
Kiser Air Rear Delt Raise 3x8

Neutral Grip Bar Front Raise 3x8 @ 100#
P/W
Kiser Air Side Raise 3x8
P/W
Incline DB Rear Delt 3x8 @ 35#

Band Tri Push Down, Kiser Air Curls w/ Grip Force
5 min EDT

Good stuff today, my neck was crazy soar after my neck session on friday night, so I dialed it down a notch. This was the first time I've done any sort of curls in a while and my arms were swole up!

Thursday and weekend

Thursday, Dave came up to the U b/c he didn't want to train thur night due to his flight friday.

Incline Bench
135 2x5
225x5
275x3
315x1
295x2
315x2
335x2

Close grip incline bench w/ monster minis
These were brutal!
230 a few x5 a few x 3

Face Pulls
4x10

Shoulder Blasters
1x10 ea


Friday I moved a little bit, taking boxes from my 2nd floor apt to the basement and my truck, I call it GPP

Saturday it snowed like the world was about to end, again I moved another load to my truck and my wife's car, also I unloaded my wifes car, I also shovled snow for about 45 min, as well as some good car pushes, about 5 total minuets of pushing, we got stuck 3 times, but there is no snow drift to tall for Tommy Miller to push you out!

Floor Press

Floor Press
135x5
225x5
275x5
315x2
315x3
325 4x3
335x3

DB Incline Bench
3x6 2 sec iso
DB Rear delt
3x8

DB Shoulder press
2x8
Drag Curl
2x15

Dips 50 reps (20,15,10,3,2)

Going to go sit on the elliptical for 30 mins, should be a good time

Acum Upper ME ecc.

Bench Press
5,3,1 warm up
335x2
345x2
345x2
350x2
All were 5 seconds down, I got a good push off my chest on all of them but the spotter grabed it the rest of the way.
Paired With
DB Rear Delt,
Rack band push ups

DB Incline press
90 4x6 6 seconds down
Paired with
empty can x 6

DB Shoulder press 4x8
Bar 21s

Shrugs 3x16
close grip 3 board press 3x3
worked up to 315 on close grip bench new pr

DB curl to arnold 3x10
fat bar tri push down 3x16

Good lift today, again weights felt light. Went to uptown nutrition after wards and dropped a cool 3 digits on sups. It's my weakness if I've ever had one. Also, my gear came in today. I got the furry shirt and the superior squat suite, I obviously tried to put both on and got it half way...I need someone there to help me in it. Good stuff, I'm looking forward to seeing how this gear works out for me!

After writing this I looked at my boy kevin's blog. He ran....so I ran.......
3 min at 1.5 elevation at 8 min pace
sprints 30 sec on 30 sec off
8 mph
8.5 mph
9 mph
9.5 mph
10 mph
11 mph
12 mph
I forgot how good a sauna suite feels when I have a good sweat going....mmmmmm perspiration!

Acum Upper ME

Bench Press
135x10
225x5
275x3
315x1
Added 3 board
385x2
405x2
425x2
450x2 (PR)

DB Bench
Worked up to 110s x6
P/W
Empty Can x8

Push Press 4x6
P/W
Drag Curl 4x12

Curl + Press 3x8

Dips 2x15

Inversion 90 seconds

20 min. on bike.

Pretty cool, never felt 450 in my hands on the bench so that was neat. I got to watch one of the U's guy b-ball players do jump squats with 265. He did 1+1+1.....10 times, keeping every one of them above 1.2 m/sec. Thats some crazy shit!

Acum, Ecc Upper

Bench Press
315 3x3 5 Seconds down
335 2x3 5 seconds down
Paired With
DB Rear delt x8
Rack Band Push ups x6

DB Incline Bench
85 4x6 5 seconds down
P/w
full cans x 8

DB Shoulder press
75 3x6
P/W
Bar Curls 21s

Shrugs 315 x 16 3 sets
Close Grip 3 board press 3x3

Tri push downs 3x16 (fat bar)
DB curl 3x16

Good one today took me just over an hour.