Day 4 week 11
WARM UP
2 BOARD PRESS
45/45/135 x 5, 225/275 x 2, (added 2 board) 315/365/395/405 x 2
*rep PR
LAT PULLDOWN
3 x 10
FACE PULL
3 x 10
*superset
I feel really good about my rep PR on the 2 board. I think I had more, but I don't want to over do it. The superset was tiring and my biceps got a real pump. PUMPITUDE!!!
Mens Sana in Corpore Sano
4/22/11
4/21/11
DEADLIFT (PR)
Day 3 week 11
WARM UP
LOW PIN PULL
135/135 x 5, 225/315/405/455/495/545/585 x 1
*PR
This is all I had time for. I'm going to go back in tonight or tomorrow night for an extra workout. I'll make up my accessory work and maybe get in some type of cardio.
2-board press is tomorrow and I'm planning to go up to 395 for a double. That will be a 10 lbs. PR.
Mens Sana in Corpore Sano
WARM UP
LOW PIN PULL
135/135 x 5, 225/315/405/455/495/545/585 x 1
*PR
This is all I had time for. I'm going to go back in tonight or tomorrow night for an extra workout. I'll make up my accessory work and maybe get in some type of cardio.
2-board press is tomorrow and I'm planning to go up to 395 for a double. That will be a 10 lbs. PR.
Mens Sana in Corpore Sano
4/19/11
3 BOARD
Day 2 week 11
WARM UP
CLOSE-GRIP 3 BOARD PRESS
(comp grip)45x5, 135/185/225/275x3, (added 3 board) 315/365x3, (close grip) 365/385/385x3
*VOLUME!!!!!!!!!!!!!!!!
ROTATING TRICEPS EXTENSIONS
2 x 15
*light sets
3 x 10
*heavy set, max set, heavy set
I got a lot more volume in today. Nice thing is it justifies my big calorie consumption.
*Post workout dinner (this was actually my evening meal)
2 Double Baconators
Handful of french fries (couldn't finish them)
Large root beer
Mens Sana in Corpore Sano
WARM UP
CLOSE-GRIP 3 BOARD PRESS
(comp grip)45x5, 135/185/225/275x3, (added 3 board) 315/365x3, (close grip) 365/385/385x3
*VOLUME!!!!!!!!!!!!!!!!
ROTATING TRICEPS EXTENSIONS
2 x 15
*light sets
3 x 10
*heavy set, max set, heavy set
I got a lot more volume in today. Nice thing is it justifies my big calorie consumption.
*Post workout dinner (this was actually my evening meal)
2 Double Baconators
Handful of french fries (couldn't finish them)
Large root beer
Mens Sana in Corpore Sano
4/18/11
SQUAT
Day 1 week 11
WARM UP
REV STRONG BAND SQUAT
135/225/315/405/455 x 1, (added reverse strong bands) 455 x 1, 495/495 x 5
This was all a mess. I had trouble getting enough weight on the bar to justify the reverse strong bands, so I ended up just doing a bunch of reps. Basically I'm going to have to re-write some of my squat training. The reason I can't get enough weight on the bar is because the plates at the gym are these fat, short plastic/rubber things. I can only fit 585 on the bar and that takes up ALL the space (just enough to get collars on it).
My plan is to switch the reverse band workouts to banded box squats. They have some decent boxes at this place, so it'll have to do. This will give a similar training effect without all the mess of trying to rig up reverse bands.
Mens Sana in Corpore Sano
WARM UP
REV STRONG BAND SQUAT
135/225/315/405/455 x 1, (added reverse strong bands) 455 x 1, 495/495 x 5
This was all a mess. I had trouble getting enough weight on the bar to justify the reverse strong bands, so I ended up just doing a bunch of reps. Basically I'm going to have to re-write some of my squat training. The reason I can't get enough weight on the bar is because the plates at the gym are these fat, short plastic/rubber things. I can only fit 585 on the bar and that takes up ALL the space (just enough to get collars on it).
My plan is to switch the reverse band workouts to banded box squats. They have some decent boxes at this place, so it'll have to do. This will give a similar training effect without all the mess of trying to rig up reverse bands.
Mens Sana in Corpore Sano
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