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Post by Tony Atkins on Sept 10, 2011 18:30:22 GMT -5
Saturday September 10, 2011
Warmups
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Squats - (4 chains/side, 15 inch box) 55x2x5 145x1x3 235x1x2 325x1x2 Added Briefs 415x8x2
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Deadlifts - (with minis, briefs, sumo stance) 135x1x2 275x8x2
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Dimmil Deadlifts - (straight weight, conv. stance, overhand grip, sq bar) 145x1x10 235x2x10 255x1x10
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Seated Leg Curl 50x1x10 75x2x10 100x1x10
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BB Shrugs 135x1x10 225x1x10 315x2x10
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Decline Situps BWx1x10 25x2x10
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Post by The Big Red Machine on Sept 11, 2011 14:17:42 GMT -5
Tony do you mean Dimel deadlifts?
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Post by Brian Hill on Sept 11, 2011 15:05:47 GMT -5
Tony do you mean Dimel deadlifts? Haha! Spellcheck mofo!
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Post by Tony Atkins on Sept 11, 2011 19:48:47 GMT -5
That's what you call lack of sleep...Give me a break guys! The main thing was that the both of you knew what I was talking about! Haha...But goodluuking out! Haha!
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Post by The Big Red Machine on Sept 12, 2011 10:52:04 GMT -5
That's what you call lack of sleep...Give me a break guys! The main thing was that the both of you knew what I was talking about! Haha...But goodluuking out! Haha! LOL
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Post by Tony Atkins on Sept 13, 2011 22:15:56 GMT -5
Sunday September 11, 2011
Warmups
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Floor Press - (with Fat Bar, ring finger grip) 45x1x10 95x1x10 135x1x10 185x1x5 225x1x3 275x1x1 325x1x1
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Incline BB Press -(reg bar) 135x4x10
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DB Side Raises 20x2x10 25x1x10 30x1x10
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Lat Pulldown 90x2x10 135x1x10 90x1x10
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Hammer Curls 30x4x10
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Captain Crushers Trainer x 3 x 10
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Post by Tony Atkins on Sept 13, 2011 22:21:13 GMT -5
Tuesday September 13, 2011
Warmups
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Front Squats - (no box, st. weight, raw) 105x1x10 145x1x8 195x1x6 235x1x5 285x1x3
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GHR Bodyweight x 4 x 12
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45 Degree Back Raise Bodyweight x 4 x 12
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Leg Extension 50x4x12
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DB Shrugs 60x4x12
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AB Strap Pulldown 90x4x12
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Post by Tony Atkins on Sept 14, 2011 21:13:40 GMT -5
Wednesday September 14, 2011
Warmups
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Bench - (minis, pinky grip) 45x2x10 95x1x10 135x1x5 185x9x3 225x1x3
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Fitness Tube Flies red tube x 4 x 12
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Plate Raises 25x4x12
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Face Pulls 25x1x12 30x1x12 35x1x12 40x1x12
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DB Extensions 25x1x12 30x1x12 35x1x12 40x1x12
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Lat Pulldown Behind Head 45x1x12 70x1x12 90x2x12
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DB Curls 15x2x12 20x2x12
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DB wrist curls/reverse curls 10x1x30 each exercise
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Post by Tony Atkins on Sept 17, 2011 15:29:33 GMT -5
Saturday September 17, 2011
Warmups
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Squats - (4 chains/side, 15 inch box) 55x2x5 105x1x3 195x1x2 285x1x2 Added Belt 375x1x2 Added Briefs 465x6x2
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Deadlift off 2 inch blocks Added Briefs 225x1x3 315x1x1 405x1x1 Added Belt 495x1x1 555x1x1 605xmiss
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AB Strap Pulldowns 90x3x8
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Post by Tony Atkins on Sept 18, 2011 19:08:49 GMT -5
September 18, 2011
Warmups
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Bench - (st. weight, pinky grip) 95x1x10 135x1x5 185x1x3 225x1x1 Added Foam 275x1x1 295x1x1 315x1x1 335x1x1 355x1x1
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Single Arm Rope Pushdowns No weight x 3 x 10
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Post by Tony Atkins on Sept 20, 2011 19:21:11 GMT -5
Tuesday September 20, 2011
Warmups
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Goodmornings - (with Safety SQ bar, suspended in chains_ 115x1x5 155x1x5 205x2x5
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GHR monsta mini x 3 x 8
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Reverse Hyper 180x3x8
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Leg Extension 75x3x8
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Leg Curl 75x3x8
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DB Shrugs 70x3x8
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Decline Situps 25x3x8
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Post by Tony Atkins on Sept 21, 2011 20:18:59 GMT -5
Wednesday September 21, 2011
Warmups
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Bench - (with minis) 45x1x10 95x1x5 135x1x5 185x5x3 205x2x3 225x2x3 255x1x1
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Seated DB Press 35x3x8
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Single Arm Rope Pushdowns 5x3x8
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V Bar Pulldowns 70x3x8
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DB Curls 20x3x8
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Post by Tony Atkins on Sept 24, 2011 23:34:43 GMT -5
Saturday September, 24, 2011
Warmups
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Squat - (15 inch box, 4 chains/side) 55x2x2 145x1x2 235x1x2 325x1x2 Added Briefs 415x1x2 465x1x2 505x3x2 555x1x1 605x1x1
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Glute Ham Raise 1 chain x 1 x 8 2 chains x 1 x 8 3 chains x 1 x 6
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Reverse Hypers 180x1x10 230x1x10 270x1x10
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AB Strap Pulldown 100x3x10
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Squat Technique Work 3x8
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Leg Extension 50x1x10 75x2x10
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Post by Tony Atkins on Sept 25, 2011 21:27:45 GMT -5
Sunday September 25, 2011
Warmups
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Bench - (st. weight) 95x1x10 135x2x10 185x1x6 225x1x5 275x1x3 315x1x2 3 Board 365x1x1 --- to a 3 board Added Shirt 425x1x1 --- to a 3 board 495x1x1 --- to a 2 board 555x1x1 --- to a 1 board
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Incline BB Press 135x3x10
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EZ Bar Skull Crushers 75x3x20
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EZ Bar Curls 75x3x20
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Spud Strap Face Pulls 25x3x30 495x1x1
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Post by Tony Atkins on Sept 28, 2011 0:45:30 GMT -5
Tuesday September 27, 2011
Warmups
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Deadlift - (with the minis, sumo stance, raw) 135x1x5 185x1x2 225x1x2 275x1x2 315x1x2 365x1x2 425x1x2
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2 Inch Deficit Deadlift - (conv. stance, raw) 225x2x6 315x1x6 335x1x6
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One Arm Rows 60x3x10
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Assisted Pull-Ups blue band x 3 x 10
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DB Shrugs 60x3x10
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ABS Situps on GHR - BWx3x10 DB Side Bends - 45x3x10
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