Monday, July 11, 2005
Bench Press - Bar x 20, 95 x 7, 115 x 5, 135 x 5, 155 x 1, 155 x 2
DB Bench Press - 50lbs x7, x7
DB Bent Rows - 50lbs x11, x11
Snatch-Grip Deadlifts - 155 x 5, 185 x 3, 210 x5, x5, x5
RDLs - 185lbs - 2 x 7
Tuesday, July 12, 2005
Bent-Over DB Rear-Delt Flyes - 10lbs - x12, x12
Lateral DB Raises - 10 - 2 x 10
Bicep Curls - 2 Double Add Sets - 20 x 15 + 25 x 5
Wrist Roller - 10lbs - 3 x 3
3 Timed Sets Plate Pinching - 2 10lb Plates
External Rotations - 15lbs - 2 x 10
Jumpsole Proprioceptor Stability Pushups - 3 x 20
Thursday, July 14, 2005
2 x 5 1-Leg Split-Squat Jumps (each leg)
3 x 4 Drop Jumps (land in 1/4th squat) (3 steps on ladder = 33 inches)
3 x 4 Drop Jumps (land in 3/4squat) (3 steps on ladder = 33 inches)
Friday, July 15, 2005
2 x 400m (61s and like 90s)
2 x 4 Upper Body Altitude Drops (3/4th arm bend)
2 x 4 Upper Body Plyometric Box Depth Push Ups (1/4th arm bend)
Barbell Bench Press - Bar x 10, 95 x 5…140lbs - 4 x 5
Military Press - 85lbs - 2 x 6
Chin Ups (palms facing away) - 2 x 12
Bicep Curls - 30 lbs - 2 x 7
i had to leave the track after only 2 laps because of the football tryouts
i went all out on the first 400 and got 61 seconds and i took it easy for the second one…
Monday, July 17, 2005
Bench Press - Bar x 20, 95 x 7, 115 x 5, 135 x 5, 155 x 2, 155 x 2
Snatch-Grip Deadlifts - 155 x 5, 185 x 3, 215 x5, x5, x5
my back and shoulders were feeling a bit tender so i ended up stopping before the db bench, db rows, and rdls…
Sunday, July 24, 2005
3 x 10 Incline Bench - 95lbs
3 x 8 Decline Bench - 115lbs
1 x 12 Pull-Ups (palms facing)
1 x 12 Bent-Over Rear-Delt Flyes - 10lbs
1 x 12 Lateral Raises - 10lbs
the incline benches were near failure.
the declines were nowhere near failure, i just didn’t feel up for any more.
i’ve been busy and my internets been down, so i haven’t done much lifting since last monday.
i played full court basketball on thursday, and my shot seems to be way off due to the lifting and lack of shooting, but my athleticism has made some noticeable improvements.
Tuesday, July 26, 2005
Today was easily my worst workout ever.
I started off with a Glute Activation Circuit.
i was going to do squats with a lower box than usual (using the box just to make sure i go low enough).
I did:
Bar x 7
135 x 6
185 x 4
and then went for 225lbs and failed at the bottom, forcing myself to drop the bar behind me, bending it more than it already was.
Not feeling like taking all the weights off to re-rack it, i did:
2 x 2 Snatch Grip Deadlifts @ 225lbs
only getting 2 reps was annoying because i felt like i should be able to do more.
I then decided to re-rack the bar and try the squats again at 205 lbs. once again i failed at the bottom.
I decided to move on with the workout and do GHRs, but i felt so weak that i couldnt even propel myself up, so i just ended the workout there.
I think I’m going to have to buy a new barbell, unless there is no difference using a curved one?
For some reason, with the two failed squat attempts, once i got down, i found myself resting on the box instead of switching the momentum to move the weight up, which left me stuck on the box and unable to come up.
I used an 11inch box today, wheras i usually go with about 14-15.
I’m very annoyed, and i think i’m going to go outside and practice some basketball to make up for the awful workout…its 96 degrees out today…yay…
Friday, July 29, 2005
Incline Bench - 105 lbs - x6, x7, x7
Decline Bench - 115 lbs - x10, x10,x10
Shrugs - 115lbs - x8, x8, x8
Pull-Ups - x12
Chin-Ups - x12
Sunday, July 31, 2005
Agility Ladder Circuit
Snatch-Grip Deadlifts:
135 - 1x 3
185 - 5 x 3
Full Squats (touching the lower box):
135 - 1 x 4
185lbs - 3 x 3
i think i need to get a new barbell after my other one got so bent. the curve in the bar is extremely drastic, which made holding it while deadlifting very difficult
Monday, August 1, 2005
Bench Press - Bar x 20, 95 x 7, 115 x 5, 135 x 5, 150 x 2, 150 x 2
DB Bench Press - 50 x7, x7
DB Bent-Over Rows - 50 x12, x12
once again, i feel like the curved/bent bar made lifting more difficult…
Tuesday, August 2, 2005
Pushups - 1 x 35, 1 x 45
Wednesday, August 3, 2005
Snatch-Grip Deadlifts - 135 x 5, 185 x 3, 215 - 4 x 5
4 x 5 2H Dumbell Swings - 50lbs
played 2on2 to 21 (won) and then to 11 (lost)
Friday, August 5, 2005
I was using the Chest Press at my friends house
50 x 5
100 x 5
130 x 5
150 x 4
170 x 2
(it goes on kind of an incline)
Snatch-Grip Deadlifts: 135 x 5, 185 x 3, 210 - 4 x 5
RDLs - 185lbs - 3 x 7
Ankle Bucket Raises - 25lbs - 3 x 13
Isometric Crunches - 15lbs - 3 x 30s
Ankle Band Pressdowns - 1 x 40
ugh the entire time i was deadlifting, i thought i was doing 220lbs, but at the end i noticed that i had forgotten to put one of the 10lb plates on one side, so i was in fact doing 210 lbs, and there were 10 extra lbs on one side
Monday, August 8, 2005
2 x 4 Upper Body Altitude Drops (3/4th arm bend)
2 x 4 Upper Body Plyometric Box Depth Push Ups (1/4th arm bend)
Bench Press - 140lbs - 4 x 5
i did the altitude drops from much higher than usual and it was quite a bit more difficult, but i think i will continue to use this new height
Saturday, August 13, 2005
Parallel Squats - Bar x 10, 135 x 6, 185 x 5, 225 - 3 x 10
an hour later:
Bench - 135 x 5, 135 x 7, 160 x 1, 160-F, 155-F
Isometric Crunches - 25lbs - 2 x 30s
i’m really starting to love the isometric crunches. im not doing them traditionally; i am doing them on my bench with my feet on the floor, so i dont know how much that affects anything.
Thursday, August 18, 2005
Bench Press - Bar x 20, 95 x 7, 140 - 4 x 5
3 x 12 DB Rows - 50lbs
3 x 30 Side Bends - 50lbs
2 x 10 Alternating Bicep Curls - 25lbs
2 x 5 Skull Crushers - 65lbs
Sunday, August 21, 2005
Snatch-Grip Deadlifts: 135 x 5, 185 x 3, 220 - 4x5
RDLs: 185lbs - 3 x 8
DB Bench Press: 50lbs - 1 x 7, 2 x 9
Monday, August 22, 2005
Decline Bench Press - Bar x 20, 95 x 15, 115 x 12, 115 x 12
Barbell Rows - 115lbs - 2 x12
Shoulder Press - 25lbs - x8, x10, x12
Alternating Bicep Curls - 25lbs - 3 x 10
Isometric Crunches - 25lbs - 3 x 30s
hey ive always wanted to know, why is there a Greene arrow by Dragon’s journal.
Hello
Does anybody know, i would like to know.