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08-25-2010, 02:46 AM
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#761 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
2 circuits A1. Face pulls A2. Pushdowns A3. Pullaparts A4. Pulldowns I do this circuit using mini bands. B. 2 sets overhead shrugs C. 2 sets band dislocations D. 2 sets scap pushups A. Push presses barx8 62x5 67x3 73x1 78x2x3 75x3x3 B. Chin-ups Warmed up with some pulldowns. 60x10 90x5 105x3 120x1 Onto the chin-ups. BWx4x3 3 w. 1 mini for assistance C. Incline DB presses 30sx8 35sx4 40sx8 40sx2x6 D. Corner rows 122x3x8 E. Face pulls 115x3x10 (double-cable pulley) Good workout. 
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08-27-2010, 01:22 AM
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#762 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
Hip mobility and glute activation work. A. CDLs 155x5 172x3 183x2 194x1 205x5x3 I had to switch to CDLs this week, because the sumos have done a number on my right hip. B. Cable split squats 60x8 ea. leg 80x6 ea. leg 100x3x8 ea. leg (double-cable pulley) C. Wall sits Set 1: five positions with feet shoulder width apart and pointed straight ahead: 1/4, above parallel, parallel, below parallel, farther below parallel to lowest point where there was still tension on my quads--all positions held for 35 seconds. Set 2: four positions with feet shoulder width apart and pointed straight ahead: 1/4, above parallel, parallel, below parallel--all positions held for 35 seconds. Set 3: three positions with feet shoulder width apart and pointed straight ahead: 1/4, above parallel, parallel--all positions held for 35 seconds. Good workout. 
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08-28-2010, 03:39 AM
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#763 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
2 circuits A1. Standing band rows A2. Pushdowns A3. Flyes A4. Pulldowns I do this circuit using mini bands. B. 2 sets BB protractions C. 2 sets sidelying DB abductions D. 2 sets L lateral raises A. Flat BB bench presses w. 1-sec. pause barx10 67x5 73x3 78x1 84x3 89x3 95x2 100x2 106x1 109x1 I'm quite happy with this. When I last worked up to some heavy singles on bench three weeks ago, I only made it up to 103. B. Rack pulls from knee 155x8 221x5 238x3 243x3 254x3x3 249x2x3 C. Incline close-grip bench presses 73x3x8 Another nice improvement this week. D. One-arm DB rows 50x2x8 ea. arm 45x8 ea. arm E. Two-arm bent-over cable flyes 10x3x10 (double-cable pulley) Good workout. 
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08-30-2010, 03:01 AM
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#764 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
Hip mobility and glute activation work, dynamic wrist stretching, hip flexor stretching. A. Front squats barx8 62x5 67x3 73x1 78x5 84x3 89x2 95x1 100x1 B. Dimel DLs 111x3x20 C. 45* back raises +30x3x8 Good workout. 
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08-31-2010, 03:27 AM
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#765 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
2 circuits A1. Face pulls A2. Pushdowns A3. Pullaparts A4. Pulldowns I do this circuit using mini bands. B. 2 sets plate halos C. 2 sets skiers D. 2 sets scap pushups A. Push presses barx8 62x5 67x3 73x1 73x5x3 I started off with 78, but managed only one rep, so I backed off. B. Chin-ups Warmed up with some pulldowns. 75x8 105x5 120x3 135x1 Onto the chin-ups. BWx4x3 BWx2 C. Pushups 20/15/12 D. Pronated-grip seated cable rows 85x12 85x2x10 E. Pulley shrugs 205x3x12 (double-cable pulley) Good workout. 
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09-03-2010, 02:29 AM
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#766 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
Hip mobility and glute activation work. A. CDLs 133x5 144x3 155x2 166x1 177x3x3 Kept things light and at very low volume on purpose. B. Back squats barx10 67x6 78x4 89x3x8 I couldn't make it to parallel, even with that light weight. C. Bulgarian squats BWx2x12 ea. leg When I do unilateral quad work I always test things out with my left leg first, since it's my left knee that gives me more trouble. I did that today with 20 lbs. DBs, but even that was hurting my knee.  workout. 
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09-04-2010, 02:19 AM
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#767 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
2 circuits A1. Standing band rows A2. Pushdowns A3. Flyes A4. Pulldowns I do this circuit using mini bands. B. 2 sets BB protractions C. 2 sets scarecrows D. 2 sets DB pullovers A. Flat BB bench presses w. 1-sec. pause barx8 76x5 81x3 87x1 95x2x4 95x2x3 89x4 The last time I did 5x5 three weeks ago I used 89 lbs. I didn't want to go over the same ground again this week, so I upped the weight. Although, I figured I wouldn't get 5x5 with 95 lbs. B. Rack pulls from knee 155x8 221x5 238x3 243x1 254x5x3 C. Close-grip BB floor presses 78x3x8 D. Pronated-grip BB rows 89x3x8 E. Kelso shrugs 40sx3x12 Good workout. 
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Today, 02:14 AM
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#768 |
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Easy Riders
Join Date: May 2006
Location: Frenchyville
Posts: 46,533
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Warmup
Hip mobility and glute activation work, dynamic wrist stretching, hip flexor stretching. A. Front squats barx8 67x5 73x3 78x1 84x5x5 B. RDLs 155x3x10 C. 2/1 back extensions +17x3x10 Good workout. 
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