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Friday/06/06/08

Events at the hanger

Log: 88x10, 132x5, 176x5, 198x5, 242x2, 242 clean and press each rep x 4 (log felt very heavy and uncomfortable. This is the first time I have touched the log in 3 months)

18" deadlift: 225x5, 315x5, 405x5, 495x5, 585x2, 585x1

Yoke: 270x50', 450x50', 540x 50', 630x50', 720x50' (all done with bar high on back. I have retired the low back yoke. The bar keeps sliding off my back at meets. The high bar will take a little getting used too, but I think it will allow me to move much faster and I won't have to worry about the bar slipping on me either. I am looking forward to this new style.

Keg carry: 200lb x 40' x 7 sets, 200lb x 200', 300lb x 40' x 3 sets, 200lb x 120'

Axle clean and press: 113x5, 201x3 singles

Ok workout considering this is my first day back on implements since Florida.

Wednesday/06/11/08

A.M.

Legs

back squats: 45x6, 135x6, 225x6, 315x6, 405x6, 455x3,

Front squats: 135x6, 225x6, 315x6

Hammer strength single leg extensions: 25 plate x 10, 2 25 plates x 10,10,10

Double leg extensions: 2 45's x 12, 3 45's x 12, 4 45's x 12, 5 45's x 12

Hammer strength single leg curl: 45 plate x 12, 45 + 11 x 10,10,10, 45 plate x 12, 12

Lying leg curl: 2 45's x 10, 2 45's + 25 x 10, 2 45's + 2 25's x 10, 2 45's + 3 25's x 6, 2 45's + 25 x 12, 2 45's x 20, 45 x 50 top half curl, 45 x 25 bottom half, 45 x 60 top half, 45 x 30 bottom half (stretched hamstrings on an 18" bar between sets- felt good)

Walking lunges: 135 x 40', 185 x 40', 225 x 40', 135 x 40'

Standing calf raises: 8 45's x 10,10,10,10, 10 45's x 10, 8 45's x 10,10,10

Seated calf raises: 3 35's x 10,10,10,10,10,10,10,10, x 50

My hamstrings are blasted. If I try to curl them, they cramp.

Good workout

Thursday/06/12/08

Shoulders/Biceps/forearms:

standing lockouts: (bar set at shoulder height): 45x10, 135x10, 185x5, 205x3, 185x5, 135x15

Seated dumbbell press: 60x10, 75x10, 95x10, 100x8, 60x10

Single arm rear delt fly: 40x10,10, 45x10,10

Front raises: 35x10,10,10,

Lateral raises: 35x10,10

Barbbell shrugs: 225x20, 405x10, 585x10, 675x10, 810x6 (straps were slipping so I had to stop at 6), 405x10,10,

Barbbell curls: 45x10, 67x10, 95x10, 117x10, 145x8, 95x10

Dumbbell curls: 50x6, 65x6, 75x6, 50x10

Preacher dumbbell curl: 35x10,10,10

Inside dumbbell curl: 25x10,10,10

Hammer curl: 35x10

Barbbell forearm curls: 135x20,20,20,20,20,20

Reverse curl: 10x10,10,10

Saturday/06/14/08

Events at the hanger

Log: 88x6, 132x5, 176x4, 198x4, 230x4, 252x1, 272x0,0,0, 242 (clean and press each rep) x3, x2. Cleans are feeling super strong but overhead has been way down lately. Very frustrating.

Standard Deadlift: 225x5, 315x5, 405x4, 495x3, 600x2 (Rep PR. Felt good. Had some left in the tank)

Yoke: (everything done 50') 360, 450, 540, 630, 750 (all felt good. Working on speed)

Keg runs: 200lb keg 50' down. drop. pick back up and carry 50' back. 1st run:14.44seconds. 2nd run: 12.38seconds (working on speed). Will move up to 300lb keg next week.

Stones: (I set the yoke to 58" and smashed my finger between the bar and stone on my warm-up so I decided not to use any implement but to lift the stones as high as possible in the air. All done w/o tacky. 230x3, 260x3, 300x3, 330x2, 360x1, 230x2

Axle press: 113x5, 201x5, 245x1, 245x3

Overall good workout. Everything seems to be going in the right direction except for overhead.

Tuesday/06/17/08

Chest/abs

Flat bench press: 135x10, 225x10, 275x5, 315x5, 315 + 40lb chains x 3, 337 + 40lb chains x 3, 365 + 40lb chains x 3, 315 + 40lb chains x 5

Incline bench: 135x5, 225x5, 225 + 40lb chains x 3, 247 + 40lb chains x 3, 275 + 40lb chains x 3, 247 + 40lb chains x 5

Flat bench dumbbell press: 100x10

Hammer strength decline press machine: 2 45's x 20,20, 4 45's x 20, 6 45's x 10, 8 45's x 10

Hanging leg raises: 25,25, lying crunches holding 25lb x 30,30, crossover crunches x 30,30, side swipes x 30,30, lying leg raises + 25lb x 10,10,10

Standing cable crunches: 2 35's x 10,15,10,10,10

side raises: bw + 25 x 10,10,10

Thanks Eric! If I had just half of your overhead strength, i'd feel much better. lol

Thursday/06/19/08

Light ramdom arm stuff

Standing behind the head barbbell tricep extensions: 45x10, 67x12, 95x12, 117x12, 135x12, 95x12

One arm log style dumbbell tricep extensions: 45x10,10,55x10,10

Seated behind head dumbbell tricep extensions: 60x10, 80x10, 100x10

Seated one arm behind head dumbbell tricep extensions: 35x10,10,10

Dumbbell kickbacks: 25x10,10

Standing dumbbell bicep curls: 40x8, 50x8,

Seated dumbbell bicep curls (palms up): 35x8,8

Seated dumbbell bicep curls (hammer): 35x8,8

Seated incline bench bicep curls (palms up): 35x8,8

Seated incline bench bicep curls (hammer): 35x8,8

Barbbell forearm curls: 135x20,20,20,20,20,20

Barbbell reverse curls: 45x10,10,10

dumbbell wrist curls: 20x12,12,12,12,12,12

Tuesday/06/24/08

Chest/Triceps/Abs

Flat bench: 45x10, 135x20, 225x12, 275x8, 315x5, 365x2, 385x2, 315x8

Incline bench: 135x8, 225x8, 275x5, 315x2,

Flat bench dumbbell press: 120x10, 120x10

Hammer strength decline press: 4 45's x 10,10, 6 45's x 10,10, 8 45's x 8

Barbbell skull crushers: 45x10, 95x10, 117x10, 139x10, 161x10

Lying dumbbell ear choppers: 40x10,10,10

Incline dumbbell extensions: 30x10,10,10

Cable t-bar push downs: 2 35's x 10,10,10,10

Cable side tricep extensions: 25x10,10,10

Hanging leg raises: bwx25,25

lying crunches: bw + 11lbs x 30,30

Crossover crunches: bw + 11lbs x 30,30

Side swipes: bw + 11lbs x 30,30

Lying leg/hip raises: 15, 15

Cable t-bar crunches: 2 35's x 15,15,15,15

Side raises on back extension machine: bw + 22lbs x 10,10,10