Shoulders (GO LIGHT)

and so she did.

1) Military Press standing
45 x 8
55 x 6
push press
65 x 5
75 x 3 x 3
45 x 13 strict

2) DB seated overhead press
15's x 4 x 8

3) Bench (used every grip but my competition one)
65 x 4 x 10 close grip to wide grip

superset
4a)  EZ bar curls
35 x 4 x 10
4b) EZ bar upright rows
35 x 4 x 10

5) Tri press downs
50 x 15
60 x 3 x 10

6) Cable abs
lots and heavy

c.

90% and Apple Pie

(apple pie for breakfast and 90% for my first week from the 2 pin)

1) Lat pull downs
75 x 12
90 x 4 x 6

2) One arm DB rows
70 x 8,6,8,8

3) Horizontal cable rows v bar
90 x 4 x 10


4) Backwards lat pull downs (Blaney gave me instructions) (and I liked them)
75 x 4 x 10

5) Cable upright rows
60 x 4 x 8

6) T bar rows
+25 x 4 x 8

7) Rack pulls 2nd pin
185 x 5
225 x 3
245 x 1
265 x 1
295 x 0 (oops. not good at percentages)
285 x 1 (we'll call that 90%)

8) speed deadlifts from floor
145 x 8 singles.

fun people at the gym today. (not bear at the circus fun) (just regular fun)

c.

The Big Switch

Catchy title eh? I just switched my bench day to today instead of tomorrow. Not a big deal.

1) Bench
bar x 10
65 x 10
75 x 10
85 x 5
2 board
95 x 3, 3
105 x 5 singles
no board
95 x 4 singles and 1 miss

2) DB Bench Press
25's x 10
30's x 4 x 8

3) Decline DB Bench
25's x 5 x 10

4) DB Tri Extensions
10's x 15
15's x 4 x 10

5) EZ bar curls
25 x 10
35 x 4 x 10

6a) Cable chest pull thingys. Was shown the proper way to do them so they hit your pecs.
20lbs each side x 4 x 10

6b) Pushups
4 x 10

did some posing. for fun. I've been told it's good for me to get me in the mindset of a bodybuilder, while being a powerlifter :)


Peace,
c.

"Just like old times"

warm up: walk 5 minutes. boring.

Week 2 of squats
1) squats (in the super special rack that makes you stronger)
bar x 10
95 x 10
115 x 8
130 x 5
working sets
145 x 3 x 5 easy.
finisher
105 x 20

2) Leg Press
1plate x 10
2 plates x 4 x 8

3) Walking DB lunges
20's x 4 trips across gym

Supersetted:

4a) Leg extensions
50 x 4 x 10

4b) Leg curls
40 x 4 x 10

4c) Decline weighted abs
+25 x 4 x 10

worked out with friends and foes. just like old times. don't care what anyone says. it was. and I liked it.

c.

Xtra Bench Day

Plus shoulders and stuff

I was going to do this cool pre workout circuit from Jim Wendler, but after describing it to John he made me realize how anti powerlifting it would be so close to my competition. It was only 7 minutes long. but it probably woulda killed me 2 minutes in. So I will stick to walking.

1) Overhead Strict BB press
bar x 10
55 x 5
60 x 5
65 x 3
70 x 0
Push Press
70 x 3
75 x 3
80 x 1, 0

2) Bench press
65 x 13

3) Close grip Bench
70 x 4 x 8

4) seated DB Press
20's x 8,6,5,4

5) DB curls
15's x 15
20's x 3 x 8
15's x 12

6) DB Tri Extensions
25 x 4 x 10

7) Dips
4
yikes

c.

Just a PR kinda day

Bodybuilding back workout

1) Lat pull downs
75 x 4 x 10

2) Chest Supported rows
+35 x 4 x 10, 8

3) Horizontal cable pulls v bar
95 x 5 x 10

4) one arm DB rows
70 x 5 x 8

5) DB pull over lying
35 x 6,5,5,4 hard

6) Bent over BB rows
55 x 4 x 15

7) Rack Pulls (100% effort) 4th pin
185 x 5
225 x 3
275 x 1
asked Evan if I should go up slow or fast, in weight. I wanted to beat my 325 PR. He said just load 330. Now.  Yikes.
330 x 1 :) +5 PR and it felt super light!
John said go 340-345 (since my effort was only 94%) I got greedy and put on 245.
245 x 0
I think I was just not set up right. I didn't have my air. But I am happy with 330. for now.

8) speed Deads
150 x 10 singles.

and no one told me I had a blue mustache from my blue raspberry Amino Energy. thanks.

c.

Bench day, Crazy day.

I'll leave out the crazy part and just stick to the bench part. Had an appointment so I cut my workout short. But then my client doesnt show. wow.

1) Bench
bar x 10
55 x 10
65 x 10
75 x 10
85 x 4
95 x 5 singles. not bad for being tired.

2) Dips
2 wow

3) Incline BB press
bar x 5
55 x 5 x 5

4) Incline DB press
20's x 3 x 8
25's x 6,5

5) cable tri press downs
40 x 5 x 12

c.