Liftbigs Training Journal

[Liftbig]

8-25-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham(on boards) 2x10
standing abs 2x10
sled mill 1x50 steps with mini band around ankles
t-bar rows 4x10
face pulls with 2 doubled minis 2x10

workout
low box squat(13") w/ SSB 455x3
low hassock squat(10") w/ buffalo bar 3x5
rev hyper 4x10
triple set for abs on glut ham machine
side crunches for left side
sid crunches for right side
sit up
3x10 on all three.

 

[Liftbig]

8-25-2003 extra w/o

sled 2 trips 2 plates
band leg curls 3x10 w/ two purple bands
pull down abs with blue band 3x10

 

[Liftbig]

8-26-2003 extra workout
boxing
10 1 minute rounds on speed bag(1 minute rests)
10 1 minute rounds on heavy bag (1 minute rests)
10 1 minute rounds on double end bag (1 minute rests)

 

[Liftbig]

8-27-2003 Me bench
warmup
2x20 on the following
db press
db fly
tricep ext
lateral raise
internal rotation
external rotation
face pull

workout
incline press with doubled mini up to 275x2
rack lockouts from 1-2 inches above chest up to 405x1 then my shoulder started to crap out. im not doing these again from this low, up higher doesnt bother my shoulders at all, but this low feels like its going to tear them off.
rolling ext with ez bar 3x10
one arm pushdown 3x20 each arm
pull down 3x25

not a great day in the gym and out.

 

[thebrute]

hey...we all have bad day...it what we learned from them that's important. try doing some shoulder work prior to your workout and see what happens next time. do the lockouts again or here's another option...do the same lockouts, but use a wide-grip!! see if they work!! tb

 

[revexrevex]

step it up big man

 

[bigguns15]

Take care of that shoulder.

Don't worry too much about a not so great day in the gym. Use it as motivation to tear it up next time!

 

[Liftbig]

yeah i know, thanks guys.

 

[Liftbig]

8-29-2003 De squat
warmup
glute ham raise (on boards) 2x10
roller hyper 2x10
decline situps 2x10

workout
de squat 6x2@375 + green band
band leg curls 3x10 /w green band
rev hyper 3x10
standing abs 3x10

a little beat up so i took it easy today.

 

[Liftbig]

8-31-2003 DE bench
warmup
Db press 2x10
pushdown 2x10
standing lat pull 2x10
internal rot. 2x10
ext rot 2x10

workout
bench 6x3@ 135,145,155 w/ doubled purple band(on pin 1)
shirt work- 2 boards, 555x3, felt great!!!
after this i took it easy, did some light lats, TRIED to do some dumbell extensions on the stability ball, but my big ass kept falling off, so i scrapped that idea.