my training journal - hcstyle

[rjl296]

march 30 de bench
105 2bled minis 9 sets
jm press 95 lbs 4sets 12
seated row 100 kg 3 sets 12
side alt 2 sets 26 lbs x10
wall curls 2sets 10 x 26 lbs
cuff

 

[rjl296]

march 31 ME lower
shoulder width gms- 8th pin 285x2
sldeads 205 3x10
r hypers 38 3x10
abs, quads,calves

 

[rjl296]

april first-
sled dragging , over the shoulder and between the legs, 15 min

 

[rjl296]

April 2 ME bench
floor press 285 - pr ( not touch and go, slight pause , no relaxing body)
5 board press w/minis 185 - 10/9/8/8/8
face pulls, 2 sets 35 kg x 12
machine rows
plate raises - 3 sets
light pushdowns

had a flat tie when i left the gm, and was kinda pissed about it

 

[rjl296]

April 4 De squat
135 + choked greens - 9 sets
wide gms 3 x bar + greens- way too much low back
leg raises, calfs, light rev hypers, quads
helped my friend move the day before, and strained my hand pretty badly. + its snowing in April

 

[rjl296]

ap 6 de bench
135 x 9 sets- no bands
cg bench 115 x 15 / 4 sets of 5 @ 185
dumbell rows 3 sets 50x6
cuff, bis, side lats

 

[rjl296]

Me squat
low box squat 10" box 285 pr
305 pr
315 pr

sld 3 x(225 x6)
rev hyp 2x (38x7)
abs, calves

 

[rjl296]

April 9 Me bench
3 board 305 pr 315 - miss (i only rested 2 or 3 minutes in between, might have been able to do it, 305 was easy)

tate press 5 sets 8-10 reps . 33 lbs
chins 3 sets
lateral supersets, cuff, pushups

been studing for my organic chem test on friday, like a madman !!!

 

[rjl296]

fri - de day
free weight squats, few light sets.
abs and low back. high rep calves

sun de becnh
100 lbs 6 sets 30 sec rest
cg bvench light
push ups, chins curls


mon gonna do light deads , ab and low back work. some calves prollly. too.

this week is light, i usually take a week off every 3 mos or so, but instead im just going light , trying to facilitate recovery

 

[rjl296]

april 16 ME chest
high rep dumbell press
high rep pushdowns
high rep shoulders
high rep pulldowns

april 17 de squat
box squats 185 low box 10 sets
sld 3 high rep sets
situps 3 high rep sets