Core 12/30

Warm up
DB Swings
2 x 10 x 30 ea side

SS Squats
10 x 135
2 x 10 x 275
1 x 10 x 315

YS GM’s
10 x 135
10 x 225
2 x 10 x 275

Stand Abs
4 x 20

Low Pulley Curls
4 sets

Did the GM's w double straps. Worked out better. More fun in the new year.

Maranatha

God Bless!

12/28-29

Bench assist
Warm up
1Bar Strap (in the middle under the bench) + 2 mini s bands per side
A bunch x bar +
10 x 95 +
3 x 135+

Mil w straps and 1 Mini per
2 x 10 x bar +
3 x 10 x 95+

BS T Rows
10 x 1 plate
10 x 2 plates
2 x 10 x 3 plates

Rev Pec Deck
3 x 10

Weds 12/29
Cardio
Treadmill, eliptical & bike combined for 45 minutes

woohoo

Maranatha

God Bless!

Bench Assist & Core

Bench Assist
Warm up
Strap DB Bench
A bunch
Interesting stuff if you don't get killed or maimed. Did some w db's and some w just strap and plate.

SS Stand Mil
10 x 95
3 x 10 x 145

Wide BS Rows
10 x 95
3 x 10 x 135

Rev Pec Deck
3 x 10


Core
Warm up
DB Swings
15 x 25 ea side

SS Squats
10 x 135
2 x 10 x 225
10 x 275

Rack Pulls
10 x 225
2 x 10 x 275

Stand Abs
A bunch
Tried the Ed Kinsey spread eagle abs but could not get them figured out.

Nothing strenuous but got the blood moving. Could get fun as the weight goes up.

Derrick, Zimm BiL was @ Gold's. Good to see him.

Maranatha

God Bless!

Last week ending 12/18/2010

Tuesday & Thursday No Train

Sat ME Bench
Free Bar W Up
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Cambered Bar Dead Press Rev Blu Band (on p up bar)pins on hole # 4 & used tall bench (over 19")
6 x 225
5 x 315
3 x 365
1 x 405
M x 435
3 x 365
5 x 315
Shoulda gone 415 or even 425 and would've had it. This set up had alot more weight on the bottom than last time. Last time the bands were on the wider frame & it took about 300# to get onto the pins. This time it was 165#. This cambered bar has 4.5" from the bottom of the cambered portion to the bottom of the bar that rests on the pins. I inhale deep to reach up to touch the bar with my chest. I think relaxed i am getting at least a 3" stretch out of this set up. Anterior delts are pretty sore from going this deep.

CG 4 Boards
8 x 225
8 x 275
5 x 315
3 x 315

Bent Rows
6 x 6

Face Pulls
3 x 20

Sus Push Up
3 x 15

Felt like I got worked. Not sure what the carry over is but regardless its been fun changing things up. Might have to do a test day in a couple of months to see if any of this "dead pressing" is having a real affect.

Maranatha

God Bless!

Thursday Core & Friday ME Bench

Thursday
Warm up
SS Squats
10 x 135
10 x 225
2 x 10 x 275

YS GM’s
10 x 135
10 x 185
10 x 225

Stand Abs
3 x 20

Sat Work on Friday
Free Bar Warm Up
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Dead Press
5 x 225
5 x 275
3 x 315
1 x 335
m x 345 (.5)close. Got loose, sun was in my eyes, my chakra was off, oil low in the truck; whatever, should've had it and missed it.

CG 3 Boards
8 x 225
7 x 275
5 x 295
3 x 315

Low CNG Rows
3 x 15

Face Pulls
3 x 20

Sus Push Up
3 x 20

Going to help in the Clinton APF meet Sat so I trained Friday. Not happy about the miss on 345 but over all a stronger session so things are improving a small bit at a time.

Maranatha

God Bless!

Tues bench assist

Warm up
DB Bench
10 x 55’s
3 x 10 x 80’s

Standing DB Mil
3 x 10 x 65’s

DB Rows
4 x 10 x 100

Rev Pec Deck
3 x 10

Went ok. Elbow felt pretty good. Used my old Titan blue stripe wraps today. I need to invest in another pair of the EFS heavy duty wraps. The right wrist does much better with the heavier wraps.

Maranatha

God Bless!

ME Bench Friday 12/3

Thursday Core
Didn't happen due to scheduling conflicts

Sat ME Bench on Friday
Free Bar W Up
? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275

Dead Floor Press
5 x 135
5 x 225
3 x 275
1 x 325
1 x 335 PR
m x 345
3 x 275
5 x 225

CG 4 Boards
8 x 226
8 x 275
4 x 305
4 x 315
3 x 315

Bent Rows
8 x 135
3 x 8 x 185

Face Pulls
3 x 20

Sus Push Up
3 x 15 OSS Yoke Straps
The straps were great. Better than anticipated. Could be on to something.

Sent out some straps fro eval from some from friends. Should be interesting to get comments back. The OSS T/S thing might take off but I hope in the near future that some leads I have working job wise come through to be the primary income just in case the strap stuff ends up being just a hobby.

Maranatha

God Bless!

Bench Assist

Tuesday 11/30
Warm Up

Declines
?? x bar
10 x 95
3 x 10 x 155

CG Overhead Military
10 x 95
3 x 10 x 145

T Rows
10 x 20 x 2 plates
2 x 20 x 3 plates

Rev Pec Deck
3 x 10

Nothing special. Elbow feels ok.

Due to schedule no core this week.

Maranatha

God Bless!