December 31, 2014

Evening

Well I'm glad I accepted last weeks shitty bench session as an anomaly and carried on with my prescribed weight. Nailed each set with confidence and was going to try for 5-6 reps on the last set but nailed my J-Hook hard on the 4th rep. Need to move a bit further down the bench.

Bench Press

45 x 4 x 10r

135 x 5

185 x 3

225 x 2

255 x 2

290 x 4, 4, 4, 4.5 - should've had 5-6

Low Cable Row w/Big V

225 x 4 x 10r

DB Side Raises

25e x 3 x 15r

Superset

DB Skullcrushers

40e x 3 x 10r

Seated DB Hammer Curls

40e x 3 x 10r

## Wednesday, December 31, 2014

## Monday, December 29, 2014

### W4 - E Deads

December 29, 2014

Afternoon

Warm-up

McGill 3

McKinless Stretch

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

415 x 6 x 2r

Block Pull

445 x 2 x 5r

Deficit Pull

385 x 3 x 6r

V HandlePulldowns w/FG

135 x 4 x 15r

Enough. Don't feel like shrugging.

Afternoon

Warm-up

McGill 3

McKinless Stretch

Deadlift

135 x 4 x 3r

225 x 2

315 x 1

365 x 1

415 x 6 x 2r

Block Pull

445 x 2 x 5r

Deficit Pull

385 x 3 x 6r

V HandlePulldowns w/FG

135 x 4 x 15r

Enough. Don't feel like shrugging.

## Saturday, December 27, 2014

### W3 - Press

December 27, 2014

Before Supper

Seated DB Press - No back support

25e x 3 x 10r

40e x 5

65e x 3

75e x 3 x 6r

Spoto Press

135 x 5

225 x 2

245 x 4 x 6r

BB Bent Row

235 x 3 x 12r

Dip

BW x 2 x 12r

Before Supper

Seated DB Press - No back support

25e x 3 x 10r

40e x 5

65e x 3

75e x 3 x 6r

Spoto Press

135 x 5

225 x 2

245 x 4 x 6r

BB Bent Row

235 x 3 x 12r

Dip

BW x 2 x 12r

## Friday, December 26, 2014

### W3 - E Squat

December 26, 2014

Afternoon

Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath.

Squat

45 x 5 x 3r

135 x 3

225 x 2

315 x 1

335 x 6 x 2r

Front Squat

135 x 2

225 x 2 x 5r

Paused Squat

315 x 5 x 3r

Leg Curl

55 x 15, 15, 10

45' Back Raise

BW + MM Band x 4 x 12r

McGill Pull-ups

BW x 15r

One-handed G. Gripper

70 x 20, 20, 17

OH Table-Cable Wrist Curls

50 x 15, 12, 12

Climber Ext.

10 x 15, 15, 10-3-2

Afternoon

Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath.

Squat

45 x 5 x 3r

135 x 3

225 x 2

315 x 1

335 x 6 x 2r

Front Squat

135 x 2

225 x 2 x 5r

Paused Squat

315 x 5 x 3r

Leg Curl

55 x 15, 15, 10

45' Back Raise

BW + MM Band x 4 x 12r

McGill Pull-ups

BW x 15r

One-handed G. Gripper

70 x 20, 20, 17

OH Table-Cable Wrist Curls

50 x 15, 12, 12

Climber Ext.

10 x 15, 15, 10-3-2

Labels:
Abs,
Back Raises,
Clubbell,
Extensors,
Grippers,
Leg Curl,
Pullups,
Squat,
Wrist Curl

## Tuesday, December 23, 2014

### W3 RBBP Crap Bench Day

December 23, 2014

Before Supper

Well either yesterday's deadlifting or by virtue of my assistance day getting heavier today was one of those -10% days. I'll stay the course though. All reps felt good right until I failed at lockout. Maybe I just need to get my head right.

I also shot a clip of my last set of suitcase deads if anyone's wondering what they are. Good for the grip and the abdominal area.

Warm-up

Clubbell

1a) Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 4.5, 5, 5, 4.5

1b) BB Suitcase Deads

185 x 5 x 3r

2) Low Cable Row - Big V Handle

225 x 3 x 8r

3) DB Side Raises

25e x 2 x 15r

Did these with very little rest between sets

4a) Overhead Band Tricep Extensions

Avr x 2 x 25r

4b) DB Hammer Curls

25e x 2 x 25r

Before Supper

Well either yesterday's deadlifting or by virtue of my assistance day getting heavier today was one of those -10% days. I'll stay the course though. All reps felt good right until I failed at lockout. Maybe I just need to get my head right.

I also shot a clip of my last set of suitcase deads if anyone's wondering what they are. Good for the grip and the abdominal area.

Warm-up

Clubbell

1a) Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 4.5, 5, 5, 4.5

1b) BB Suitcase Deads

185 x 5 x 3r

2) Low Cable Row - Big V Handle

225 x 3 x 8r

3) DB Side Raises

25e x 2 x 15r

Did these with very little rest between sets

4a) Overhead Band Tricep Extensions

Avr x 2 x 25r

4b) DB Hammer Curls

25e x 2 x 25r

Labels:
Bench Press,
Clubbell,
Curl,
Extensions,
Laterals,
Row

## Monday, December 22, 2014

### W3 - "Heavy" Pulls

December 22, 2014

Before Supper

Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk.

Started this workout feeling as if I could just lay down for an hour nap.

Warm-up

Clubbell

McGill 3

McKinless Band Stretches

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 1

405 x 1

455 x 1

495 x 3 x 2r

Block Pull - 525 x 2 x 2r

Deficit Pull - 475 x 2 x 3r

V-Handle Pulldowns - 125 x 4 x 15r

KB Inman Shrugs - 53e x 3 x 10r

Before Supper

Happy to have a bit of weight on the bar tonight. For whatever reason my hands seemed to be releasing a lot of oil tonight despite the super-chalk.

Started this workout feeling as if I could just lay down for an hour nap.

Warm-up

Clubbell

McGill 3

McKinless Band Stretches

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 1

405 x 1

455 x 1

495 x 3 x 2r

Block Pull - 525 x 2 x 2r

Deficit Pull - 475 x 2 x 3r

V-Handle Pulldowns - 125 x 4 x 15r

KB Inman Shrugs - 53e x 3 x 10r

## Saturday, December 20, 2014

### W2 - Press

December 20, 2014

Afternoon

Marty's birthday!! Little bugger is 12 so I went out and got him a bunch of munchies.

1) Seated DB Shoulder Press - No back support

25e x 3 x 10r

40e x 5

65e x 3 x 10r

Company came over for a couple of hours so I stopped and restarted. Lost a little zazz.

2) Spoto Press

45 x 3 x 10r

135 x 5

225 x 2

265 x 6 x 4r - easy peasy

3) BB Row

235 x 4 x 10r

4a) CG Bench Press

185 x 3 x 12r

4b) DB Hammer Curl

40e x 3 x 20r

5) Dragon Flag Negs

BW x 5

Afternoon

Marty's birthday!! Little bugger is 12 so I went out and got him a bunch of munchies.

1) Seated DB Shoulder Press - No back support

25e x 3 x 10r

40e x 5

65e x 3 x 10r

Company came over for a couple of hours so I stopped and restarted. Lost a little zazz.

2) Spoto Press

45 x 3 x 10r

135 x 5

225 x 2

265 x 6 x 4r - easy peasy

3) BB Row

235 x 4 x 10r

4a) CG Bench Press

185 x 3 x 12r

4b) DB Hammer Curl

40e x 3 x 20r

5) Dragon Flag Negs

BW x 5

Labels:
Abs,
Bench Press,
Curl,
Row,
Shoulder Press

## Friday, December 19, 2014

### W2 - Squat

December 19, 2014

After Work

Travelled all week so just getting back. I must say my constitution is much better with low reps and higher percentages vs the opposite.

Squat

45 x 5 x 3r

135 x 5

225 x 3

315 x 1

365 x 1

380 x 5 x 2r

Front Squat

135 x 3

225 x 1

255 x 2 x 3r

Paused Squats

355 x 2 x 4r

Leg Curl

50 x 3 x 15r

Back Raise

BW x 4 x 12r

McGill Pull-ups

BW x 12r

After Work

Travelled all week so just getting back. I must say my constitution is much better with low reps and higher percentages vs the opposite.

Squat

45 x 5 x 3r

135 x 5

225 x 3

315 x 1

365 x 1

380 x 5 x 2r

Front Squat

135 x 3

225 x 1

255 x 2 x 3r

Paused Squats

355 x 2 x 4r

Leg Curl

50 x 3 x 15r

Back Raise

BW x 4 x 12r

McGill Pull-ups

BW x 12r

## Monday, December 15, 2014

### W2 RBBB Bench

December 15, 2014

Noon

Rushed week so I'm having to do these today. Feeling a bit pooped as this is my 3rd day in a row.

Still working on having good control with the bench.

Clubbell

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

290 x 5 x 3r

Ring Row - focused on low lats

BW x 3 x 20r

EZ Upright Rows

85 x 3 x 15r

Band Extensions

Avr x 100r

Noon

Rushed week so I'm having to do these today. Feeling a bit pooped as this is my 3rd day in a row.

Still working on having good control with the bench.

Clubbell

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

290 x 5 x 3r

Ring Row - focused on low lats

BW x 3 x 20r

EZ Upright Rows

85 x 3 x 15r

Band Extensions

Avr x 100r

Labels:
Bench Press,
Clubbell,
Extensions,
Row,
Upright Row

## Sunday, December 14, 2014

### W2 Deadlift Repping

December 14, 2014

Afternoon

Recorded all of my pull work sets for the hell of it. I'll reiterate; reps suck.

Deadlift

135 x 4 x 3r

225 x 3

315 x 2

365 x 1

410 x 10, 8 - didn't want to kill myself due to looking at the upcoming deficit pulls.

Block Pulls

440 x 2 x 6r

Deficit Pulls

380 x 2 x 8r

V Pulldowns

125 x 4 x 15r - really focused on the muscles and got a great pump

Inman Shrugs 3s

45e x 3 x 10r

Heavy Walk - Nah.

McGill Pull-ups - Did one but it was so slow and non-explosive I decided to call it there.

Afternoon

Recorded all of my pull work sets for the hell of it. I'll reiterate; reps suck.

Deadlift

135 x 4 x 3r

225 x 3

315 x 2

365 x 1

410 x 10, 8 - didn't want to kill myself due to looking at the upcoming deficit pulls.

Block Pulls

440 x 2 x 6r

Deficit Pulls

380 x 2 x 8r

V Pulldowns

125 x 4 x 15r - really focused on the muscles and got a great pump

Inman Shrugs 3s

45e x 3 x 10r

Heavy Walk - Nah.

McGill Pull-ups - Did one but it was so slow and non-explosive I decided to call it there.

## Saturday, December 13, 2014

### W1, D4 - Press

December 13, 2014

Noon

Seated DB Press - No back support

25e x 3 x 10r

40e x 5

65e x 3

75e x 3 x 5r

Spoto Press

135 x 5

225 x 2

260 x 6 x 4r

BB Bent Row

225 x 3 x 15r

CG Bench Press

185 x 12, 10-2, 10-1.5

Noon

Seated DB Press - No back support

25e x 3 x 10r

40e x 5

65e x 3

75e x 3 x 5r

Spoto Press

135 x 5

225 x 2

260 x 6 x 4r

BB Bent Row

225 x 3 x 15r

CG Bench Press

185 x 12, 10-2, 10-1.5

## Thursday, December 11, 2014

### W1 - Rep Squat

December 11, 2014

Before Supper

Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday.

Warm-up

Clubbell

McGill 3

OH Broomstick Squat

HB Squat

45 x 3 x 5r

135 x 3

225 x 2

315 x 1

330 x 2 x 10r

Front Squat

135 x 3

185 x 2

225 x 2 x 6r

HB Paused Squat

310 x 2 x 8r - video

KB Walk

90#e x 3 x 30s

Back Raise

BW x 4 x 12r

McGill Pull-ups

BW x 10r

Before Supper

Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday.

Warm-up

Clubbell

McGill 3

OH Broomstick Squat

HB Squat

45 x 3 x 5r

135 x 3

225 x 2

315 x 1

330 x 2 x 10r

Front Squat

135 x 3

185 x 2

225 x 2 x 6r

HB Paused Squat

310 x 2 x 8r - video

KB Walk

90#e x 3 x 30s

Back Raise

BW x 4 x 12r

McGill Pull-ups

BW x 10r

Labels:
Abs,
Back Raises,
Clubbell,
Farmers Walk,
Pullups,
Squat

## Tuesday, December 9, 2014

### Week 1 - RBB Bench

December 9, 2014

Feeling bagged and didn't get much sleep due to yesterday's pull volume. Upper back and lats are poooped!

First day with Josh's bench program. I think I picked a good base weight to start with that let me focus on staying tight and maintaining bar control throughout. Really emphasised the last rep of the last set.

I'll do the ab wheel along with grip tonight as I was running out of time.

Warm-up with clubbell's

Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 6 x 4r

DB Row

100e x 3 x 15r

EZ Upright Row

85 x 3 x 12r

EZ French Press

85 x 15, 15, 12

Feeling bagged and didn't get much sleep due to yesterday's pull volume. Upper back and lats are poooped!

First day with Josh's bench program. I think I picked a good base weight to start with that let me focus on staying tight and maintaining bar control throughout. Really emphasised the last rep of the last set.

I'll do the ab wheel along with grip tonight as I was running out of time.

Warm-up with clubbell's

Bench Press

45 x 3 x 15r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 6 x 4r

DB Row

100e x 3 x 15r

EZ Upright Row

85 x 3 x 12r

EZ French Press

85 x 15, 15, 12

Labels:
Ab Wheel,
Bench Press,
Clubbell,
Extensions,
Row,
Upright Row

## Monday, December 8, 2014

### Meet Cycle - Week 1, D1 - Deads

December 8, 2014

Before Supper

First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff.

I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks.

Warm-up

Clubbell

McGill 3

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 2 x 1r

380 x 8 x 3r - minimal rests

Block Pulls - 5"

410 x 2 x 5r

Deficit Pulls - 1.5"

350 x 2 x 8r

V Pulldowns

150 x 3 x 15r

BB Shrug

350 x 3 x 10r

KB Walk

90e x 3 x 30s

McGill Pull-ups

BW (269# w/clothes) x 2, 1, 1, 1, 1, 1

Before Supper

First week of meet prep for February 7 in Cold Lake. I've got basically 8 weeks of solid work with one week rest prior. I'm using Josh McIntyre's suggestion with the Cube Kingpin for my squat and deads (I'm starting with the second week to make it work), the Red Bearded Bastard Bench (RBBB) program, and the ASS program as my fourth day to get some extra pressing/tricep volume and bodybuilding stuff.

I also started David Horne's beginner grip program just because I don't really have any specific hand strength goals at the moment and I'm interested in the results. Plan is as it's spelled out at 3x a week. The only change I did is I'm using an EZ bar for the wrist curls and reverse wrist curls. Plan is to give it 12-16 weeks.

Warm-up

Clubbell

McGill 3

Deadlift

135 x 4 x 3r

225 x 2 x 2r

315 x 2 x 1r

380 x 8 x 3r - minimal rests

Block Pulls - 5"

410 x 2 x 5r

Deficit Pulls - 1.5"

350 x 2 x 8r

V Pulldowns

150 x 3 x 15r

BB Shrug

350 x 3 x 10r

KB Walk

90e x 3 x 30s

McGill Pull-ups

BW (269# w/clothes) x 2, 1, 1, 1, 1, 1

## Friday, December 5, 2014

### D4, B2 - Press

December 5, 2014

Before Supper

DB Seated Press - Unsupported

25e x 3 x 10r

40e x 5

65e x 5, 5, 12

Spoto Press

135 x 3

225 x 2

255 x 6 x 4r

BB Row

225 x 3 x 12r

CG Bench

185 x 12, 8-2, 8-2

AB Wheel

BW x 3 x 10r

A vid just showing how I've been doing these Spoto presses.

Before Supper

DB Seated Press - Unsupported

25e x 3 x 10r

40e x 5

65e x 5, 5, 12

Spoto Press

135 x 3

225 x 2

255 x 6 x 4r

BB Row

225 x 3 x 12r

CG Bench

185 x 12, 8-2, 8-2

AB Wheel

BW x 3 x 10r

A vid just showing how I've been doing these Spoto presses.

Labels:
Ab Wheel,
Abs,
Bench Press,
Row,
Shoulder Press

## Thursday, December 4, 2014

### D3, B2 - Deads

December 4, 2014

Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up

15 minute walk on the treadmill 0.32 Miles

Clubbell

Paused Deads

135 x 2, 2, 3, 3

225 x 2 x 2r

315 x 1

365 x 1

415 x 3 x 4r

Front Squat

45 x 2 x 4r

135 x 2

185 x 1

205 x 3 x 8r

BWHB Shrugs

300 x 3 x 10r

V Handle Pulldowns

150 x 3 x 15r

45' Back Raises

BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.

Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up

15 minute walk on the treadmill 0.32 Miles

Clubbell

Paused Deads

135 x 2, 2, 3, 3

225 x 2 x 2r

315 x 1

365 x 1

415 x 3 x 4r

Front Squat

45 x 2 x 4r

135 x 2

185 x 1

205 x 3 x 8r

BWHB Shrugs

300 x 3 x 10r

V Handle Pulldowns

150 x 3 x 15r

45' Back Raises

BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.

## Tuesday, December 2, 2014

### D2, B1 - Bench

December 2, 2014

Noon

Clubbell

1) Bench Press

45 x 3 x 15r

135 x 4

185 x 2

240 x 8, 8, 8, 10

2a) DB Row - No straps as usual

125 x 8, 8, 10

2b) EZ Upright Row

75 x 3 x 15r

3) V Pushdowns

110 x 3 x 10r

4) Ab Wheel

BW x 4 x 6r

Noon

Clubbell

1) Bench Press

45 x 3 x 15r

135 x 4

185 x 2

240 x 8, 8, 8, 10

2a) DB Row - No straps as usual

125 x 8, 8, 10

2b) EZ Upright Row

75 x 3 x 15r

3) V Pushdowns

110 x 3 x 10r

4) Ab Wheel

BW x 4 x 6r

Labels:
Ab Wheel,
Abs,
Bench Press,
Pressdown,
Row,
Upright Row

## Monday, December 1, 2014

### D1, B1 - Squat

December 1, 2014

Before Supper

Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body.

Warm-up

Clubbell

McGill 3

Bow Bar Squat

54 x 4 x 3r

144 x 5

234 x 3

284 x 2

324 x 3 x 8r

Bow Bar GM's

144 x 3 x 15r

Uni-KB Shrug

106e x 3 x 8r

Chins Ladder - Full RoM, Paused at Top

BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1

DB Hammer Curl Dropset

55/40/25 x 15r each PUMP!!

Low back has a stupid pump!!

Before Supper

Finished 6 weeks of triples on my core lower body stuff to get working again after the back tweak now I'm jumping back in with the A. S. S. protocol with that stuff again. Never stopped with the upper body.

Warm-up

Clubbell

McGill 3

Bow Bar Squat

54 x 4 x 3r

144 x 5

234 x 3

284 x 2

324 x 3 x 8r

Bow Bar GM's

144 x 3 x 15r

Uni-KB Shrug

106e x 3 x 8r

Chins Ladder - Full RoM, Paused at Top

BW (270# dressed) x 1, 2, 3, 3, 3, 2, 1

DB Hammer Curl Dropset

55/40/25 x 15r each PUMP!!

Low back has a stupid pump!!

## Thursday, November 27, 2014

### D4, B3 - Press

November 27, 2014

Before Supper

Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing.

Clubbells

1) Axle Z-Press

33 x 2 x 5r

83 x 3

123 x 1

143 x 1

163 x 1

183 x 1

193 x miss at lockout. It's mine next time

153 x 5

2) Spoto Press

135 x 4

225 x 1

250 x 6 x 4r

3a) BB Bent Row

255 x 4 x 8r

3b) CG Bench Press

185 x 4 x 8r

Before Supper

Counted up and this is 27 weeks following Jay Ashman's protocol for my upper body. Fun and constantly progressing.

Clubbells

1) Axle Z-Press

33 x 2 x 5r

83 x 3

123 x 1

143 x 1

163 x 1

183 x 1

193 x miss at lockout. It's mine next time

153 x 5

2) Spoto Press

135 x 4

225 x 1

250 x 6 x 4r

3a) BB Bent Row

255 x 4 x 8r

3b) CG Bench Press

185 x 4 x 8r

Labels:
Bench Press,
Clubbell,
Row,
Shoulder Press

## Wednesday, November 26, 2014

### W6 - Squat and Deads Assistance

November 26, 2014

Noon

A bit of a change-up and deload day today.

Warm-up

Clubbell

McGill 3

BW Squats

Front Squat

45 x 3 x 3r

135 x 3

185 x 6 x 3r

12" Logbar Cleans

90 x 2 x 5r

180 x 2 x 3r

200 x 2

V-Grip Pulldowns

175 x 4 x 10r

Ring Row - really concentrate on pinching the scapulae

BW x 2 x 20r

DB Hammer Curl Dropset

55/40/30 x 12/12/12

Noon

A bit of a change-up and deload day today.

Warm-up

Clubbell

McGill 3

BW Squats

Front Squat

45 x 3 x 3r

135 x 3

185 x 6 x 3r

12" Logbar Cleans

90 x 2 x 5r

180 x 2 x 3r

200 x 2

V-Grip Pulldowns

175 x 4 x 10r

Ring Row - really concentrate on pinching the scapulae

BW x 2 x 20r

DB Hammer Curl Dropset

55/40/30 x 12/12/12

## Monday, November 24, 2014

### D2, B2 - Bench

November 24, 2014

Before Supper

Low back is really pumped from yesterday yet. Tough getting into position to bench.

For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.

Warmup

Clubbell

Bench Press

45 x 2 x 20r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 5.5, 6, 6

DB Row

125 x 3 x 8r

EZ Upright Row

70 x 4 x 15r

V Pushdowns

100 x 3 x 15r

Ab Wheel

BW x 4 x 5r

Before Supper

Low back is really pumped from yesterday yet. Tough getting into position to bench.

For bench today I wanted 3 x 6r which would've been a nice little jump from the last time I repped with 275 in early October with 5, 5, 4. First set I got a bit chuffed and barely missed the lockout on the last rep. Gave me the inspiration to smarten up and get my reps on the successive sets.

Warmup

Clubbell

Bench Press

45 x 2 x 20r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 5.5, 6, 6

DB Row

125 x 3 x 8r

EZ Upright Row

70 x 4 x 15r

V Pushdowns

100 x 3 x 15r

Ab Wheel

BW x 4 x 5r

Labels:
Ab Wheel,
Abs,
Bench Press,
Clubbell,
Pressdown,
Row,
Upright Row

## Sunday, November 23, 2014

### W6 Squat & Deads

November 23, 2014

Before Supper

Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.

Clubbell

Bow Bar Squat

54 x 5 x 3r

144 x 2 x 3r

234 x 2

324 x 2

374 x 1

414 x 3 x 3r - paused the last rep

349 x 8

TPB Deadlift

135 x 3 x 2r

225 x 2

315 x 1

405 x 1

455 x 3 x 3r +20 second hold

Ring Row

BW x 30, 30, 30, 20

Ring Curl

BW x 3 x 10r

Before Supper

Still futzing along. Quads were feeling really dead going into this for some reason. Lack of sleep and food.

Clubbell

Bow Bar Squat

54 x 5 x 3r

144 x 2 x 3r

234 x 2

324 x 2

374 x 1

414 x 3 x 3r - paused the last rep

349 x 8

TPB Deadlift

135 x 3 x 2r

225 x 2

315 x 1

405 x 1

455 x 3 x 3r +20 second hold

Ring Row

BW x 30, 30, 30, 20

Ring Curl

BW x 3 x 10r

## Thursday, November 20, 2014

### D4, B1 - Press

November 20, 2014

Noon

Warm-up

Clubbell

McGill 3

1) Axle Z Press

33 x 2 x 5r

83 x 12

103 x 12, 10, 8

2) Spoto Press

45 x 2 x 8r

135 x 3

225 x 1

245 x 6 x 4r

3a) BB Row

250 x 4 x 8r

3b) CG Bench

185 x 10, 8, 8, 8

Noon

Warm-up

Clubbell

McGill 3

1) Axle Z Press

33 x 2 x 5r

83 x 12

103 x 12, 10, 8

2) Spoto Press

45 x 2 x 8r

135 x 3

225 x 1

245 x 6 x 4r

3a) BB Row

250 x 4 x 8r

3b) CG Bench

185 x 10, 8, 8, 8

Labels:
Abs,
Bench Press,
Clubbell,
Row,
Shoulder Press

## Wednesday, November 19, 2014

### W5 - Squat & Deads Assistance

November 19, 2014

Before Supper

Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.

Front Squat - second week with a clean grip

45 x 5 x 3r

135 x 3

185 x 1

215 x 4 x 6r

Paused Deads - just off of the floor

135 x 2 x 2r

225 x 1

315 x 1

405 x 3 x 4r plus 15s hold on the last rep

Pulldowns w/V

175 x 3 x 10r

Planks

Before Supper

Lots of driving, stress, and little sleep over the past two days. Wasn't sure how today was going to go but I got it done sleepy and all. Now for some chili and a nap.

Front Squat - second week with a clean grip

45 x 5 x 3r

135 x 3

185 x 1

215 x 4 x 6r

Paused Deads - just off of the floor

135 x 2 x 2r

225 x 1

315 x 1

405 x 3 x 4r plus 15s hold on the last rep

Pulldowns w/V

175 x 3 x 10r

Planks

## Monday, November 17, 2014

### D2, B3 - Bench

November 17, 2014

Noon

Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!

Warm-up

Clubbells

1) Bench Press

45 x 3 x 10r

135 x 3

185 x 3

225 x 1

275 x 1

305 x 1

315 x 5 x 1r - 3ct pause on the last rep

2a) DB Row 100e x 10, 10, 20

2b) EZ Upright Row 65 x 15, 15, 20

3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.

Noon

Felt good today. I was going to do 10 bench singles but time was a crunching. Another note; those higher rep and controlled upright rows blow my traps and delts up bigtime!!

Warm-up

Clubbells

1) Bench Press

45 x 3 x 10r

135 x 3

185 x 3

225 x 1

275 x 1

305 x 1

315 x 5 x 1r - 3ct pause on the last rep

2a) DB Row 100e x 10, 10, 20

2b) EZ Upright Row 65 x 15, 15, 20

3) Tate Press 40e x 2 x 20r - fight for the last 3 reps.

Labels:
Bench Press,
Clubbell,
DB Row,
Row,
Tate Press,
Upright Row

## Sunday, November 16, 2014

### W5 Squats and Pulls

November 16, 2014

Afternoon

I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.

Deadlift form seems to be improving as well.

Warm-up

Clubbell

McGill 3

WPB Squat

45 x 5 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 5, 3, 3

345 x 8

Deadlift

135 x 3 x 3r

225 x 2

315 x 2

405 x 1

445 x 3 x 3r +15s hold on the last rep

Ring Row

BW x 4 x 25r - still my best upper back pump

DB Hammer Curl Dropset

55/40/30# x 10/10/10, 8//8/8

Afternoon

I hate squat reps. Felt okay though for not touching 400 since the beginning of August. Should be on target for 525 or so paused around the end of the year.

Deadlift form seems to be improving as well.

Warm-up

Clubbell

McGill 3

WPB Squat

45 x 5 x 3r

135 x 3

225 x 2

315 x 1

365 x 1

405 x 5, 3, 3

345 x 8

Deadlift

135 x 3 x 3r

225 x 2

315 x 2

405 x 1

445 x 3 x 3r +15s hold on the last rep

Ring Row

BW x 4 x 25r - still my best upper back pump

DB Hammer Curl Dropset

55/40/30# x 10/10/10, 8//8/8

## Friday, November 14, 2014

### D4, B2 - Press

November 14, 2014

Before Supper

Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.

Warm-up

Clubbells

Z Press

45 x 3 x 3r

95 x 4

135 x 4

155 x 2 x 4r

Spoto Press

45 x 4

135 x 4

185 x 4

240 x 6 x 4r

BB Row

240 x 4 x 8r

Ring Dip

BW (263#) x 3 x 3r - wobble wobble.

BW Extensions x 20 plus 10 presses

Before Supper

Well no more standing overhead pressing for the winter months so a good time to learn another exercise: Z press. Day 1 ugliness ensues.

Warm-up

Clubbells

Z Press

45 x 3 x 3r

95 x 4

135 x 4

155 x 2 x 4r

Spoto Press

45 x 4

135 x 4

185 x 4

240 x 6 x 4r

BB Row

240 x 4 x 8r

Ring Dip

BW (263#) x 3 x 3r - wobble wobble.

BW Extensions x 20 plus 10 presses

Labels:
Bench Press,
Clubbell,
Dip,
Extensions,
Row,
Shoulder Press

## Thursday, November 13, 2014

### W4 - Squat & Deads Assistance

November 13, 2014

Before Supper

Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.

Warm-up

Clubbell

McGill 3

BW Squat

Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.

45 x 2 x 3r

135 x 3

185 x 3

210 x 4 x 6r

Paused Deads

135 x 3 x 2r

225 x 2

315 x 1

365 x 1

395 x 3 x 4r plus 10s hold

Crap Power Cleans - Loooots to learn

95 x 2 x 3r

V Grip Pulldowns

200 x 3 x 8r

Before Supper

Just one of my warm-up sets of front squats, the middle set of paused deads, and my first two ugly, ugly sets of practicing a cleans to a shoulder rack rather than just holding the bar. I don't think I should practice these on the same day as deadlifts. Too different of a movement pattern.

Warm-up

Clubbell

McGill 3

BW Squat

Front Squat - Clean Rack, 1st Time, felt good but I got petechia on the back of my hands.

45 x 2 x 3r

135 x 3

185 x 3

210 x 4 x 6r

Paused Deads

135 x 3 x 2r

225 x 2

315 x 1

365 x 1

395 x 3 x 4r plus 10s hold

Crap Power Cleans - Loooots to learn

95 x 2 x 3r

V Grip Pulldowns

200 x 3 x 8r

## Tuesday, November 11, 2014

### D2, B1 - Bench

November 11, 2014

Early Afternoon

First day off in ages. Veg and lift.

Warm-up

1) Bench Press

45 x 3 x 10r

135 x 4

185 x 3

235 x 8, 8, 8, 10

2a) DB Row

100e x 10, 10, 15

2b) EZ Upright Row

60 x 15, 15, 20

3) Tate Press

40e x 4 x 12r

Early Afternoon

First day off in ages. Veg and lift.

Warm-up

1) Bench Press

45 x 3 x 10r

135 x 4

185 x 3

235 x 8, 8, 8, 10

2a) DB Row

100e x 10, 10, 15

2b) EZ Upright Row

60 x 15, 15, 20

3) Tate Press

40e x 4 x 12r

Labels:
Bench Press,
Clubbell,
DB Row,
Tate Press,
Upright Row

## Monday, November 10, 2014

### W4 - Squat & Deads

November 10, 2014

Before Supper

Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.

Minimalist Training

Warm-up

Clubbell

McGill 3

BW Squat

Bow Bar Squat

54 x 3 x 3r

144 x 3

234 x 3

324 x 1

359 x 1

394 x 3 x 3r

334 x 8

Deadlift

135 x 2 x 2r

225 x 2

315 x 1

405 x 1

435 x 3 x 3r + 10s hold

BB Shrug

315 x 40

Pulldowns

100 x 2 x 20r

Before Supper

Feeling pretty bagged. Been scrambling the last few days to close out a complex bid. Missing lots of arm wrestling practices in the process. There's another one tomorrow I hope to feel good enough to go to.

Minimalist Training

Warm-up

Clubbell

McGill 3

BW Squat

Bow Bar Squat

54 x 3 x 3r

144 x 3

234 x 3

324 x 1

359 x 1

394 x 3 x 3r

334 x 8

Deadlift

135 x 2 x 2r

225 x 2

315 x 1

405 x 1

435 x 3 x 3r + 10s hold

BB Shrug

315 x 40

Pulldowns

100 x 2 x 20r

## Thursday, November 6, 2014

### D4, B3 - Press

November 6, 2014

Noon

Last day training outside for the year. Probably could've hit 3 reps on the strict press with 205 if I didn't clip my chin on the second rep.

Clubbell

Strict BB Press

45 x 3 x 8r

95 x 5

135 x 3

155 x 1

185 x 1

205 x 2

Push Press

205 x 6

Spoto Press

135 x 3

185 x 2

235 x 6 x 4r

BB Bent Row

235 x 3 x 8r

JM Press

105 x 4 x 8r

Noon

Last day training outside for the year. Probably could've hit 3 reps on the strict press with 205 if I didn't clip my chin on the second rep.

Clubbell

Strict BB Press

45 x 3 x 8r

95 x 5

135 x 3

155 x 1

185 x 1

205 x 2

Push Press

205 x 6

Spoto Press

135 x 3

185 x 2

235 x 6 x 4r

BB Bent Row

235 x 3 x 8r

JM Press

105 x 4 x 8r

Labels:
Bench Press,
Clubbell,
JM Press,
Row,
Shoulder Press

## Wednesday, November 5, 2014

### W3 - Squat & Pull Assistance

November 5, 2014

Before Supper

Quick workout then back to work for a late night at the keyboard.

Warm-up

Clubbell

McGill 3

BW Squat

Front Squat

45 x 4 x 3r

135 x 3

185 x 3

205 x 4 x 6r

Paused Deads - Just off the floor in case I haven't mentioned it before

135 x 3

225 x 2

315 x 1

385 x 3 x 4r

BB Shrug

385 x 2 x 15r

Pulldowns

200 x 3 x 8r

DB Curl

55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning.

Before Supper

Quick workout then back to work for a late night at the keyboard.

Warm-up

Clubbell

McGill 3

BW Squat

Front Squat

45 x 4 x 3r

135 x 3

185 x 3

205 x 4 x 6r

Paused Deads - Just off the floor in case I haven't mentioned it before

135 x 3

225 x 2

315 x 1

385 x 3 x 4r

BB Shrug

385 x 2 x 15r

Pulldowns

200 x 3 x 8r

DB Curl

55e x 8 - enough. Pooped. I need food. Only had a bit of yoghurt at about 10 this morning.

## Monday, November 3, 2014

### D2, B2 - Bench

November 3, 2014

Noon

Warm-up

Clubbell

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 3, 4, 4 - first set was off a bit

DB Row 100e x 3 x 10r

EZ Upright Row

35 x 15

55 x 3 x 15r

Tate Press

40e x 3 x 12r

Noon

Warm-up

Clubbell

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 3, 4, 4 - first set was off a bit

DB Row 100e x 3 x 10r

EZ Upright Row

35 x 15

55 x 3 x 15r

Tate Press

40e x 3 x 12r

Labels:
Bench Press,
Clubbell,
Row,
Tate Press,
Upright Row

## Sunday, November 2, 2014

### W3 Squats & Deads

November 2, 2014

Afternoon

Warm-up

Clubbell

McGill 3

Bodyweight Squat

Bow Bar Squat

54 x 3 x 3r

144 x 3

234 x 2

324 x 1

354 x 1

384 x 3 x 3r

324 x 8

Deadlift

135 x 2 x 2r

225 x 2

315 x 2

405 x 1

425 x 3 x 3r

Parallel Set Gripper Immediately after Pull Sets

IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2

Barbell Shrug

315 x 35

Pull-ups

BW x 6 x 2r

EZ Curl

35 x 10

85 x 5 x 10r 45-60s between sets

Afternoon

Warm-up

Clubbell

McGill 3

Bodyweight Squat

Bow Bar Squat

54 x 3 x 3r

144 x 3

234 x 2

324 x 1

354 x 1

384 x 3 x 3r

324 x 8

Deadlift

135 x 2 x 2r

225 x 2

315 x 2

405 x 1

425 x 3 x 3r

Parallel Set Gripper Immediately after Pull Sets

IM2.5 x 3/2, 3/2, 3/2, 5/3, 3/2

Barbell Shrug

315 x 35

Pull-ups

BW x 6 x 2r

EZ Curl

35 x 10

85 x 5 x 10r 45-60s between sets

## Friday, October 31, 2014

### D4, B1 - Press

October 31, 2014

Before Supper

Clubbell

Seated BTN Press

45 x 4 x 8r

95 x 4

145 x 5

135 x 3 x 8r

Spoto/Ghost Board Bench

135 x 8

185 x 2

225 x 6 x 4r

BB Row

225 x 4 x 10r

JM Press

45 x 6

95 x 3 x 15r

Before Supper

Clubbell

Seated BTN Press

45 x 4 x 8r

95 x 4

145 x 5

135 x 3 x 8r

Spoto/Ghost Board Bench

135 x 8

185 x 2

225 x 6 x 4r

BB Row

225 x 4 x 10r

JM Press

45 x 6

95 x 3 x 15r

Labels:
Bench Press,
Clubbell,
JM Press,
Row,
Shoulder Press

## Thursday, October 30, 2014

### Squat and Pull Assistance w2

October 30, 2014

Before Supper

Warm-up

Clubbell

McGill 3

BW Squat

Front Squat

45 x 3 x 3r

135 x 3

185 x 2

200 x 4 x 6r

Paused Deadlifts

135 x 2 x 2r

225 x 2

315 x 1

375 x 3 x 4r

BB Shrug 375 x 2 x 15r

Pulldowns 200 x 3 x 8r

Alt DB Curl 55ea x 3 x 8r

Before Supper

Warm-up

Clubbell

McGill 3

BW Squat

Front Squat

45 x 3 x 3r

135 x 3

185 x 2

200 x 4 x 6r

Paused Deadlifts

135 x 2 x 2r

225 x 2

315 x 1

375 x 3 x 4r

BB Shrug 375 x 2 x 15r

Pulldowns 200 x 3 x 8r

Alt DB Curl 55ea x 3 x 8r

## Tuesday, October 28, 2014

### D2, B3 - Bench

October 28, 2014

Before Supper

Bench is still moving. Got sloppy though. Second rep with 315 I needed someone to yell at me for that extra inch like my wife does haha!

Warm-up

Clubbell

McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 2

225 x 1

255 x 1

285 x 1

300 x 2

315 x 1, and an inch short

Add Slingshot

315 x 6

Between Bench Sets

Climber 2HP

61 x 2 x 5r

86 x 5

111 x 3

136 x 1

148.5 x 1

161 x 1

131 x 5 x 3r

Low Cable Row w/Big V

220 x 3 x 8r

Continuous Cycle as Quick as Possible

Seated Hammer Curl/Tate Press 40e x 10-8-5

Before Supper

Bench is still moving. Got sloppy though. Second rep with 315 I needed someone to yell at me for that extra inch like my wife does haha!

Warm-up

Clubbell

McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 2

225 x 1

255 x 1

285 x 1

300 x 2

315 x 1, and an inch short

Add Slingshot

315 x 6

Between Bench Sets

Climber 2HP

61 x 2 x 5r

86 x 5

111 x 3

136 x 1

148.5 x 1

161 x 1

131 x 5 x 3r

Low Cable Row w/Big V

220 x 3 x 8r

Continuous Cycle as Quick as Possible

Seated Hammer Curl/Tate Press 40e x 10-8-5

Labels:
Abs,
Bench Press,
Climber 2HP,
Clubbell,
Curl,
Pinch,
Row,
Tate Press

## Sunday, October 26, 2014

### W2 - Squat and Pull

October 26, 2014

Before Supper

Mentally really gassed today. Squats were mentally tough which really sucked at such a light weight. Got into it during my rep set at least.

I did some gripper closes between my pull sets as well. First time using one in probably over a year. Confident I can still close an easy number 3 with my right at the moment.

Warm-up

Clubbell

McGill 3

Goblet Squats

Bow Bar Squats

54 x 2 x 3r

144 x 3

234 x 3

324 x 1

374 x 3 x 3r

324 x 8

Deadlift - I'm using my WPB for this cycle as well

135 x 2 x 3r

225 x 2

315 x 2

415 x 3 x 3r

BB Shrug 315 x 30

Pull-ups BW x 5 x 2r

Before Supper

Mentally really gassed today. Squats were mentally tough which really sucked at such a light weight. Got into it during my rep set at least.

I did some gripper closes between my pull sets as well. First time using one in probably over a year. Confident I can still close an easy number 3 with my right at the moment.

Warm-up

Clubbell

McGill 3

Goblet Squats

Bow Bar Squats

54 x 2 x 3r

144 x 3

234 x 3

324 x 1

374 x 3 x 3r

324 x 8

Deadlift - I'm using my WPB for this cycle as well

135 x 2 x 3r

225 x 2

315 x 2

415 x 3 x 3r

BB Shrug 315 x 30

Pull-ups BW x 5 x 2r

## Friday, October 24, 2014

### D4, B2 - Press

October 24, 2014

Noon

Warm-up

Clubbell

McGill 3

Dislocates

Barbell Strict Press

45 x 3 x 10r

95 x 5

135 x 2

165 x 6, 6, 9 - RPE 9

Floor Press

45 x 6

135 x 5

185 x 3

225 x 3 x 8r

Barbell Row

225 x 3 x 10r

Superset next two exercises - short on time

Rear Ring Flies

BW x 3 x 10r

Pushdowns w/V

100 x 3 x 10r

Noon

Warm-up

Clubbell

McGill 3

Dislocates

Barbell Strict Press

45 x 3 x 10r

95 x 5

135 x 2

165 x 6, 6, 9 - RPE 9

Floor Press

45 x 6

135 x 5

185 x 3

225 x 3 x 8r

Barbell Row

225 x 3 x 10r

Superset next two exercises - short on time

Rear Ring Flies

BW x 3 x 10r

Pushdowns w/V

100 x 3 x 10r

Labels:
Abs,
Clubbell,
Floor Press,
Pressdown,
Rear Fly,
Row,
Shoulder Press

## Thursday, October 23, 2014

### Lower Extra - W1

October 23, 2014

Before Supper

Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day.

Warm-up

McGill 3

Bodyweight Squat

Goblet Squats

Front Squat

45 x 2 x 3r

135 x 3

195 x 4 x 6r

Paused Deadlifts

135 x

225 x

315 x

365 x 3 x 4r

KB Shrug

36k ea x 30, 30, 25

McGill Chins

BW x 5 x 3r

Before Supper

Extra work day for my squat and pulls. I'll do work on this day to assist my main squat/pull day.

Warm-up

McGill 3

Bodyweight Squat

Goblet Squats

Front Squat

45 x 2 x 3r

135 x 3

195 x 4 x 6r

Paused Deadlifts

135 x

225 x

315 x

365 x 3 x 4r

KB Shrug

36k ea x 30, 30, 25

McGill Chins

BW x 5 x 3r

## Tuesday, October 21, 2014

### D2, B1 - Bench Cycle 8

October 21, 2014

Before Supper

Got a flu shot last night and feel like crap today.

Warm-up

Clubbell

McGill 3

Shoulder Dislocates

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

230 x 8, 8, 8, 10

Low Cable Row w/Big V

200 x 4 x 10r

Uni Side Raise

25 x 4 x 10r

Skullcrushers

35 x 8

85 x 5

115 x 9 - elbows tweaky still from arm wrestling.

105 x 10

Before Supper

Got a flu shot last night and feel like crap today.

Warm-up

Clubbell

McGill 3

Shoulder Dislocates

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

230 x 8, 8, 8, 10

Low Cable Row w/Big V

200 x 4 x 10r

Uni Side Raise

25 x 4 x 10r

Skullcrushers

35 x 8

85 x 5

115 x 9 - elbows tweaky still from arm wrestling.

105 x 10

Labels:
Abs,
Bench Press,
Clubbell,
Laterals,
Row,
Skull Crusher

## Sunday, October 19, 2014

### Squats - Week 1

October 19, 2014

Afternoon

Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years.

Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday.

Warm-up

Clubbell, McGill 3, BW Squats, Dislocates

Squat

45 x 4 x 3r

135 x 3

225 x 3

315 x 1

365 x 3 x 3r

315 x 8

Conventional Deads

135 x 2 x 3r

225 x 2

315 x 2

405 x 3 x 3r

Snatch Grip Shrugs

245 x 3 x 15r

McGill Pull-ups

BW x 1

+10 x 10r

One Armed Hangs

BW x 3 x 20s

Afternoon

Well I went through 7 cycles (21 weeks) of Jay Ashman's strength program. Good stuff. I'm going to now continue to use it as my basis without any tweaks on the press days and primarily use the assistance as laid out for the lower body days. I'll be using Jake Sullivan's example to progress in those as I've had really good success with it on squats in the past couple of years.

Elbows are right hooped today from arm wrestling practice last night. 1,200 mg of ibuprofen and a bunch of capcaicin and they're still screaming. I hope it doesn't affect my bench on Tuesday.

Warm-up

Clubbell, McGill 3, BW Squats, Dislocates

Squat

45 x 4 x 3r

135 x 3

225 x 3

315 x 1

365 x 3 x 3r

315 x 8

Conventional Deads

135 x 2 x 3r

225 x 2

315 x 2

405 x 3 x 3r

Snatch Grip Shrugs

245 x 3 x 15r

McGill Pull-ups

BW x 1

+10 x 10r

One Armed Hangs

BW x 3 x 20s

## Friday, October 17, 2014

### D4, B3 - Press

October 17, 2014

Noon

First heavy overhead day since the back tweak in August. Felt good. I also widened my grip a bit more which seems to help.

Warm-up

Clubbell's

Push Press

45 x 3 x 10r

95 x 2 x 3r

135 x 2

165 x 1

185 x 1

205 x 1

225 x 1

190 x 8 - easy

Floor Press

135 x 5

185 x 3 x 15r

Bent Row

235 x 3 x 8r

Rear Ring Flies

BW x 4 x 12r

Pushdowns w/V

100 x 3 x 12r

Noon

First heavy overhead day since the back tweak in August. Felt good. I also widened my grip a bit more which seems to help.

Warm-up

Clubbell's

Push Press

45 x 3 x 10r

95 x 2 x 3r

135 x 2

165 x 1

185 x 1

205 x 1

225 x 1

190 x 8 - easy

Floor Press

135 x 5

185 x 3 x 15r

Bent Row

235 x 3 x 8r

Rear Ring Flies

BW x 4 x 12r

Pushdowns w/V

100 x 3 x 12r

Labels:
Clubbell,
Floor Press,
Pressdown,
Rear Fly,
Row,
Shoulder Press

## Thursday, October 16, 2014

### D3, B3 - Deads

October 16, 2014

Before Supper

Warm-up

Clubbell

McGill 3

Bodyweight Squats

Wedging

Sumo Deads

135 x 3 x 3

225 x 2 x 2

315 x 1

405 x 1

455 x 1

505 x Didn't feel right so I stopped. Maybe I'm learning

Front Squat

45 x 2 x 5r

135 x 4

185 x 3 x 8r

KB Shrug

36k ea x 3 x 25r

McGill Chin

BW x 2r

+25 x 12r

One Armed Hang

Right x 3 x 20s

Left x 3 x 20s

Before Supper

Warm-up

Clubbell

McGill 3

Bodyweight Squats

Wedging

Sumo Deads

135 x 3 x 3

225 x 2 x 2

315 x 1

405 x 1

455 x 1

505 x Didn't feel right so I stopped. Maybe I'm learning

Front Squat

45 x 2 x 5r

135 x 4

185 x 3 x 8r

KB Shrug

36k ea x 3 x 25r

McGill Chin

BW x 2r

+25 x 12r

One Armed Hang

Right x 3 x 20s

Left x 3 x 20s

## Wednesday, October 15, 2014

### Da Pipes

October 15, 2014

Before Supper

Went for a bit of volume. All sets done with 60 seconds or less rest.

EZ Curl

35 x 2 x 10r

85 x 5 x 10r

EZ Reverse Curl

35 x 10

55 x 3 x 10r

65 x 3 x 10r

BB Finger Curls

45 x 15

95 x 15

135 x 2 x 15r

155 x 3 x 15r - last couple of reps were sloppy

Clubbell Casts and Mills the to really bugger me up I did a bunch of reverse mills as well. My left is starting to get more coordinated with the club at least.

Before Supper

Went for a bit of volume. All sets done with 60 seconds or less rest.

EZ Curl

35 x 2 x 10r

85 x 5 x 10r

EZ Reverse Curl

35 x 10

55 x 3 x 10r

65 x 3 x 10r

BB Finger Curls

45 x 15

95 x 15

135 x 2 x 15r

155 x 3 x 15r - last couple of reps were sloppy

Clubbell Casts and Mills the to really bugger me up I did a bunch of reverse mills as well. My left is starting to get more coordinated with the club at least.

## Tuesday, October 14, 2014

### D2, B2 - Bench

October 14, 2014

Before Supper

Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days!

Warm-up

Clubbell twice - once at noon, once before the main work

McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 5, 5, 4 - little sloppy so I stopped

Low Cable Row w/Big V

190 x 4 x 12r

One Armed Side Raises

30 x 4 x 8r

EZ Skullcrushers

35 x 8

85 x 5

115 x 3 x 8r plus 8 CGBP

Before Supper

Pretty stoked as my bench is still inching up. I may even be able to surpass my old max by the end of the year without even peaking for it. Happy days!

Warm-up

Clubbell twice - once at noon, once before the main work

McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 5, 5, 4 - little sloppy so I stopped

Low Cable Row w/Big V

190 x 4 x 12r

One Armed Side Raises

30 x 4 x 8r

EZ Skullcrushers

35 x 8

85 x 5

115 x 3 x 8r plus 8 CGBP

Labels:
Abs,
Bench Press,
Clubbell,
Laterals,
Row,
Skull Crusher

## Monday, October 13, 2014

### D1, B2 - Squat

October 13, 2014

Early Afternoon

First day back squatting with a power bar since my injury. Need a little work getting my technique back and practice hitting depth. All in all felt good though.

Clubbell Casts and Mills

McGill 3

Squat

45 x 4 x 3r

135 x 3

225 x 3

314 x 4

365 x 2 x 4r

KB Dimel's

36k ea x 3 x 15r - Dimel's are really hitting my hammies good these days

Snatch Grip Shrug

225 x 3 x 20r

McGill Pull-ups

BW x 3

+25 x 4 - too slow so I dropped the weight

+10 x 8

Early Afternoon

First day back squatting with a power bar since my injury. Need a little work getting my technique back and practice hitting depth. All in all felt good though.

Clubbell Casts and Mills

McGill 3

Squat

45 x 4 x 3r

135 x 3

225 x 3

314 x 4

365 x 2 x 4r

KB Dimel's

36k ea x 3 x 15r - Dimel's are really hitting my hammies good these days

Snatch Grip Shrug

225 x 3 x 20r

McGill Pull-ups

BW x 3

+25 x 4 - too slow so I dropped the weight

+10 x 8

## Sunday, October 12, 2014

### Nerd Curls!!

October 12, 2014

Before Turkey

Gail is sizist when it comes to wearing Star Wars shirts. Represent y'all!!

Barbell Curl

45 x 3 x 10r

95 x 3

115 x 4 x 8r

Hammer Curl w/ FG

55e x 5 x 6r

Top RoM Hammer Curl w/FG

40e x 3 x 7r

Before Turkey

Gail is sizist when it comes to wearing Star Wars shirts. Represent y'all!!

Barbell Curl

45 x 3 x 10r

95 x 3

115 x 4 x 8r

Hammer Curl w/ FG

55e x 5 x 6r

Top RoM Hammer Curl w/FG

40e x 3 x 7r

## Friday, October 10, 2014

### D4, B1 - Press

October 10, 2014

Noon

First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright.

Warmups

Clubbell casts and mills

McGill 3

BB Strict Press

45 x 3 x 8r

95 x 5

135 x 2

155 x 8, 8, 8, 10

Floor Press

135 x 5

185 x 15, 15, 12

BB Bent Row - Strict

225 x 4 x 8r

Rear Ring Flies

BW x 3 x 10r

Cable Pushdowns w/V Handle

90 x 3 x 15r

Noon

First day doing overhead work since buggering my back a couple of months back. Went ok I think. I definitely need some more shoulder flexibility to be able to lockout and stand more upright.

Warmups

Clubbell casts and mills

McGill 3

BB Strict Press

45 x 3 x 8r

95 x 5

135 x 2

155 x 8, 8, 8, 10

Floor Press

135 x 5

185 x 15, 15, 12

BB Bent Row - Strict

225 x 4 x 8r

Rear Ring Flies

BW x 3 x 10r

Cable Pushdowns w/V Handle

90 x 3 x 15r

Labels:
Abs,
Clubbell,
Floor Press,
Pressdown,
Rear Fly,
Row,
Shoulder Press

## Thursday, October 9, 2014

### D3, B1 - Deads

October 9, 2014

Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups

Clubbell front swings and casts w/25#

McGill 3

BW Squat and Goblet Squat

Sumo Deads

135 x 3 x 3r

225 x 3

315 x 2

365 x 2 x 8r

SSB Split Squat

65 x 5

135 x 3 x 8r

SSB Shrug

135 x 20

225 x 2 x 20r

McGill Chins

BW x 2

+25 x 10

Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups

Clubbell front swings and casts w/25#

McGill 3

BW Squat and Goblet Squat

Sumo Deads

135 x 3 x 3r

225 x 3

315 x 2

365 x 2 x 8r

SSB Split Squat

65 x 5

135 x 3 x 8r

SSB Shrug

135 x 20

225 x 2 x 20r

McGill Chins

BW x 2

+25 x 10

## Wednesday, October 8, 2014

### Da Pipes

October 8, 2014

Before Supper

DB Hammer Curls

25 x 8

40 x 8

55 x 8

65 x 3 x 8r

Seated EZ Cable Curls

50 x 3 x 15r

Band Wrist Curls w/Manus

IW 20" Green x 3 x 50r

Before Supper

DB Hammer Curls

25 x 8

40 x 8

55 x 8

65 x 3 x 8r

Seated EZ Cable Curls

50 x 3 x 15r

Band Wrist Curls w/Manus

IW 20" Green x 3 x 50r

## Tuesday, October 7, 2014

### D2, B3 - Bench

October 7, 2014

Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups

Clubbell Shield Casts and Mills

McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 1

300 x 1

315 x 3 x 1r

Add Red SS

315 x 3 x 5r

Low Cable Row w/Big V

190 x 4 x 10r

Unilateral Side Raises

30 x 3 x 8r

EZ Skullcrushers

35 x 8

85 x 8

115 x 3 x 8r

Before Supper

Bad head cold today and really groggy. On a high note, no niggles.

Warmups

Clubbell Shield Casts and Mills

McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 1

300 x 1

315 x 3 x 1r

Add Red SS

315 x 3 x 5r

Low Cable Row w/Big V

190 x 4 x 10r

Unilateral Side Raises

30 x 3 x 8r

EZ Skullcrushers

35 x 8

85 x 8

115 x 3 x 8r

Labels:
Abs,
Bench Press,
Clubbell,
Laterals,
Row,
Skull Crusher

## Monday, October 6, 2014

### D1, B3 - Squat

October 6, 2014

Noon

No pain today but still taking the safe and slow route to recovery.

Warm-up

Clubbell front swing and casts w/25#

McGill 3

BW and Goblet Squats

SSB Squat

65 x 2 x 3r

155 x 2 x 3r

245 x 2

295 x 1

335 x 1

355 x 1

295 x 5

TB Dimels

154 x 3 x 15r

TB Shrug w/3 sec counts

154 x 3 x 12r

McGill Pull-ups

BW x 20r

Noon

No pain today but still taking the safe and slow route to recovery.

Warm-up

Clubbell front swing and casts w/25#

McGill 3

BW and Goblet Squats

SSB Squat

65 x 2 x 3r

155 x 2 x 3r

245 x 2

295 x 1

335 x 1

355 x 1

295 x 5

TB Dimels

154 x 3 x 15r

TB Shrug w/3 sec counts

154 x 3 x 12r

McGill Pull-ups

BW x 20r

## Sunday, October 5, 2014

### Sunday Pipes

October 5, 2014

Before Supper

Just a bit of focused arm work to shorten my main workouts. No triceps as Tuesday is a max effort bench day.

Barbell Curl (Power Bar)

45 x 3 x 10r

95 x 3

115 x 3, 5, 5, 5, 5, 5

Loose 135 x 3, 155 x 1 - not a full out reverse clean but some English for sure.

Seated Cable Curl w/EZ

50 x 2 x 15r

Band Wrist Curls

20" IW Green w/Manus x 3 x 50r

Before Supper

Just a bit of focused arm work to shorten my main workouts. No triceps as Tuesday is a max effort bench day.

Barbell Curl (Power Bar)

45 x 3 x 10r

95 x 3

115 x 3, 5, 5, 5, 5, 5

Loose 135 x 3, 155 x 1 - not a full out reverse clean but some English for sure.

Seated Cable Curl w/EZ

50 x 2 x 15r

Band Wrist Curls

20" IW Green w/Manus x 3 x 50r

## Friday, October 3, 2014

### D4, B2 - Press

October 3, 2014

Early

Truncated due to it being a busy day today. Even so I feel like I got hit with what I need.

1) High Incline Bench

45 x 3 x 8r

95 x 5

145 x 2 x 2r

165 x 1

185 x 4 - too much for the morning

175 x 2 x 4r

2a) Floor Press

135 x 5

185 x 3

225 x 10, 8

2b) Axle Landmine Row

50 x 2 x 15r

Later in the day

Cable Pressdowns

90 x 3 x 10r

Early

Truncated due to it being a busy day today. Even so I feel like I got hit with what I need.

1) High Incline Bench

45 x 3 x 8r

95 x 5

145 x 2 x 2r

165 x 1

185 x 4 - too much for the morning

175 x 2 x 4r

2a) Floor Press

135 x 5

185 x 3

225 x 10, 8

2b) Axle Landmine Row

50 x 2 x 15r

Later in the day

Cable Pressdowns

90 x 3 x 10r

Labels:
Floor Press,
Incline Press,
Pressdown,
Row

## Thursday, October 2, 2014

### D3, B2 - Deads

October 2, 2014

Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups

Clubbell Front Casts up to the 25#

McGill 3

BW Squats

Work

TB Deadlifts

144 x 3 x 3r

234 x 3

324 x 2

414 x 3 x 6r

SSB Split Squats

65 x 8

105 x 8

135 x 8

TB Shrugs

254 x 3 x 15r

Chins

BW x 7 x 3r

Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups

Clubbell Front Casts up to the 25#

McGill 3

BW Squats

Work

TB Deadlifts

144 x 3 x 3r

234 x 3

324 x 2

414 x 3 x 6r

SSB Split Squats

65 x 8

105 x 8

135 x 8

TB Shrugs

254 x 3 x 15r

Chins

BW x 7 x 3r

## Wednesday, October 1, 2014

### Pipes Stuff

October 1, 2014

Before Supper

More bicep and wrist work so I don't suck up too much time with tomorrow's regular workout.

On a side note I don't think I felt my back at all today. Cool beans!

BB EZ Curl

35 x 10, 8

85 x 5

105 x 5

125 x 5 x 3r - dunno but I'm thinking I may like the straight bar for curls more now haha! Definitely hits slightly different.

DB Hammer Curl

40e x 10

55e x 3 x 10r

Full RoM DB Wrist Curl

55 x 3 x 15r

HH Kick-ups

10 x 5 x 10r

HH Pronations

10 x 15

25 x 2 x 8r - 20# will be a good weight next time

Before Supper

More bicep and wrist work so I don't suck up too much time with tomorrow's regular workout.

On a side note I don't think I felt my back at all today. Cool beans!

BB EZ Curl

35 x 10, 8

85 x 5

105 x 5

125 x 5 x 3r - dunno but I'm thinking I may like the straight bar for curls more now haha! Definitely hits slightly different.

DB Hammer Curl

40e x 10

55e x 3 x 10r

Full RoM DB Wrist Curl

55 x 3 x 15r

HH Kick-ups

10 x 5 x 10r

HH Pronations

10 x 15

25 x 2 x 8r - 20# will be a good weight next time

## Tuesday, September 30, 2014

### D2, B1 - Bench

September 30, 2014

Noon

Warm-up

Clubbell & McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 4 x 8r

Low Cable Row w/Big V

190 x 4 x 8r

Seated DB Cleans

65e x 10, 10, 8

EZ Skullcrushers

35 x 8

85 x 3

105 x 3 x 10r

Noon

Warm-up

Clubbell & McGill 3

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 4 x 8r

Low Cable Row w/Big V

190 x 4 x 8r

Seated DB Cleans

65e x 10, 10, 8

EZ Skullcrushers

35 x 8

85 x 3

105 x 3 x 10r

Labels:
Abs,
Bench Press,
Cleans,
Clubbell,
Row,
Skull Crusher

## Monday, September 29, 2014

### D1, B1 - Squat, Cycle 7 Start

September 29, 2014

Before Supper

Still on the rehab path but wanted to start putting a bar on my back again. Gently and light.

Warm-up

KB BuP Unilateral Walk 40 x 3 trips

Bird Dogs x 12r

Rolling Planks x 20r

McGill Crunch x 10r

BW Squat x 2 x 4r

Goblet Squat 40 x 4, 24k x 4

Work

SSB Squat

65 x 2 x 4r

115 x 4

155 x 3

205 x 4

225 x 3 x 8r

TB Dimels 144 x 3 x 15r

TB Shrug w/3 sec Pauses 144 x 3 x 12r

McGill Pull-ups BW x 17r

Before Supper

Still on the rehab path but wanted to start putting a bar on my back again. Gently and light.

Warm-up

KB BuP Unilateral Walk 40 x 3 trips

Bird Dogs x 12r

Rolling Planks x 20r

McGill Crunch x 10r

BW Squat x 2 x 4r

Goblet Squat 40 x 4, 24k x 4

Work

SSB Squat

65 x 2 x 4r

115 x 4

155 x 3

205 x 4

225 x 3 x 8r

TB Dimels 144 x 3 x 15r

TB Shrug w/3 sec Pauses 144 x 3 x 12r

McGill Pull-ups BW x 17r

## Sunday, September 28, 2014

### Extra Arms

September 28, 2014

Afternoon

Went to armwrestling practice last night for the first time since the end of August. A little beat up but not too bad. Need a lot more work.

EZ Reverse Curls

35 x 10

55 x 10

75 x 5 x 10r

135# Baby Inch Hops and Picks

Table Wrist Curls w/Cable

50 x 4 x 10r

DB Wrist Curl Full RoM

65 x 10, 8, 8

HH Kick-ups and Holds

10 x 4 x 8r

Afternoon

Went to armwrestling practice last night for the first time since the end of August. A little beat up but not too bad. Need a lot more work.

EZ Reverse Curls

35 x 10

55 x 10

75 x 5 x 10r

135# Baby Inch Hops and Picks

Table Wrist Curls w/Cable

50 x 4 x 10r

DB Wrist Curl Full RoM

65 x 10, 8, 8

HH Kick-ups and Holds

10 x 4 x 8r

## Friday, September 26, 2014

### D4, B3 - Press

September 26, 2014

Noon

End of my 6th cycle of this.

Warmups

Bird Dogs x 12

Rolling Planks x 20

McGill Crunch x 10

Clubbell x a bunch

Work

High Incline Bench Press

45 x 3 x 10r

95 x 8

145 x 3

165 x 1

185 x 5

Floor Press

45 x 5

135 x 5

185 x 5

225 x 10, 10, 9

Underhand Ring Rows

BW x 30, 20, 15

Pull aparts

MM x 3 x 20r

Pressdowns w/V handle

70 x 3 x 20r

Noon

End of my 6th cycle of this.

Warmups

Bird Dogs x 12

Rolling Planks x 20

McGill Crunch x 10

Clubbell x a bunch

Work

High Incline Bench Press

45 x 3 x 10r

95 x 8

145 x 3

165 x 1

185 x 5

Floor Press

45 x 5

135 x 5

185 x 5

225 x 10, 10, 9

Underhand Ring Rows

BW x 30, 20, 15

Pull aparts

MM x 3 x 20r

Pressdowns w/V handle

70 x 3 x 20r

Labels:
Abs,
Clubbell,
Floor Press,
Incline Press,
Pressdown,
Pull-Apart,
Row

## Thursday, September 25, 2014

### D3, B3 - Deads

September 25, 2014

Noon

Warmup

Clubbell x lots

Bird Dogs x 12

Rolling Planks x 30

McGill Crunch x 12

BW Squat x 3 x 5r

Work

Trapbar Deads

144 x 3 x 3r

234 x 3

324 x 3

414 x 1

464 x 1

504 x 3 - easy. Still babying my back.

Front Squat

45 x 5, 3 - ouch. Stop

BB Split Squat

45 x 8 each leg

95 x 8

TB Shrug

254 x 3 x 12r

Scapular Retractions

BW x 2 x 8r

DB Hammer Curls w/FG

40e x 3 x 10r

DB Hammer Curls w/FG "21's"

25e x 21r - easy

Trap bar Deads

Scapular Retractions

Noon

Warmup

Clubbell x lots

Bird Dogs x 12

Rolling Planks x 30

McGill Crunch x 12

BW Squat x 3 x 5r

Work

Trapbar Deads

144 x 3 x 3r

234 x 3

324 x 3

414 x 1

464 x 1

504 x 3 - easy. Still babying my back.

Front Squat

45 x 5, 3 - ouch. Stop

BB Split Squat

45 x 8 each leg

95 x 8

TB Shrug

254 x 3 x 12r

Scapular Retractions

BW x 2 x 8r

DB Hammer Curls w/FG

40e x 3 x 10r

DB Hammer Curls w/FG "21's"

25e x 21r - easy

Trap bar Deads

Scapular Retractions

## Tuesday, September 23, 2014

### D2, B2 - Bench

September 23, 2014

Evening

#assman

Warm up

Bird Dogs x 10

Rolling Plank x 20

McGill Crunch x 12

Clubbell 15# x 30

Work

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

235 x 1

255 x 6, 6, 7

Low Cable Row w/Fat V

170 x 3 x 12r

Seated DB Cleans

65e x 3 x 8r

EZ Skullcrushers

35 x 10

85 x 3 x 15r

Evening

#assman

Warm up

Bird Dogs x 10

Rolling Plank x 20

McGill Crunch x 12

Clubbell 15# x 30

Work

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

235 x 1

255 x 6, 6, 7

Low Cable Row w/Fat V

170 x 3 x 12r

Seated DB Cleans

65e x 3 x 8r

EZ Skullcrushers

35 x 10

85 x 3 x 15r

Labels:
Abs,
Bench Press,
Cleans,
Clubbell,
Row,
Skull Crusher

## Monday, September 22, 2014

### D1, B2 - Squat

September 22, 2014

Noon

Still rehabbing the back.

Warm-up

Bird Dogs x 10

Rolling Planks x 20

McGill Crunch x 10

Work

Goblet Squat

BW x 2 x 5r

24k x 2 x 3r

32k x 3

90 x 1

106 x 1

124 x 3 x 5r

KB RDL

124 x 3 x 15r

Unilateral Seated KB Shrug

36k x 3 x 10r - niggles my sore spot a bit

McGill Pull-up

BW x 15

Noon

Still rehabbing the back.

Warm-up

Bird Dogs x 10

Rolling Planks x 20

McGill Crunch x 10

Work

Goblet Squat

BW x 2 x 5r

24k x 2 x 3r

32k x 3

90 x 1

106 x 1

124 x 3 x 5r

KB RDL

124 x 3 x 15r

Unilateral Seated KB Shrug

36k x 3 x 10r - niggles my sore spot a bit

McGill Pull-up

BW x 15

## Sunday, September 21, 2014

### Some Extra Arms

September 21, 2014

Noon

Just an extra workout. I'll probably leave biceps alone tomorrow. I threw in the seated axle curls to help the hook but by using the axle they sure are tough on my thumbs and wrists. I need to build a 1-1/4" or 1-1/2" barbell and dumbbell.

One Armed Barbell Curl

45 x 3, 7, 7, 7

Seated Axle Curl

33 x 10

83 x 2 x 8r

103 x 3 x 6r - last two sets I did all reps from a relaxed deadstop.

DB Hammer Curls w/FG

40e x 4 x 8r

KB Wrist Curls

24k e x 2 x 15r

HH Kick-Ups

10 x 3 x 10r - paused

HH Iso's

10 x 3

Noon

Just an extra workout. I'll probably leave biceps alone tomorrow. I threw in the seated axle curls to help the hook but by using the axle they sure are tough on my thumbs and wrists. I need to build a 1-1/4" or 1-1/2" barbell and dumbbell.

One Armed Barbell Curl

45 x 3, 7, 7, 7

Seated Axle Curl

33 x 10

83 x 2 x 8r

103 x 3 x 6r - last two sets I did all reps from a relaxed deadstop.

DB Hammer Curls w/FG

40e x 4 x 8r

KB Wrist Curls

24k e x 2 x 15r

HH Kick-Ups

10 x 3 x 10r - paused

HH Iso's

10 x 3

## Friday, September 19, 2014

### D4, B1 - Press

September 19, 2014

Before Supper

Back and ass are tight. Piraformis jerks.

Warmup

Clubbell - Bunch of one armed side casts, front casts and shield casts with the 15# club. About 5-7 minutes continuous.

Bird Dogs 1 x 10

Rolling Planks 1 x 20

McGill Crunches 1 x 10 - feel a good pop in the back/hips on the first rep.

Steep Incline Press

45 x 3 x 10r

95 x 5

145 x 8, 8, 8, 14

Feet Up Bench Press

225 x 8, 8, 8, 7

Ring Row

BW x 40, 20, 20, 20

Pull-Aparts

MM x 60, 30, 30

Cable Pressdowns

50 x 20

70 x 3 x 15r - pumped!

Before Supper

Back and ass are tight. Piraformis jerks.

Warmup

Clubbell - Bunch of one armed side casts, front casts and shield casts with the 15# club. About 5-7 minutes continuous.

Bird Dogs 1 x 10

Rolling Planks 1 x 20

McGill Crunches 1 x 10 - feel a good pop in the back/hips on the first rep.

Steep Incline Press

45 x 3 x 10r

95 x 5

145 x 8, 8, 8, 14

Feet Up Bench Press

225 x 8, 8, 8, 7

Ring Row

BW x 40, 20, 20, 20

Pull-Aparts

MM x 60, 30, 30

Cable Pressdowns

50 x 20

70 x 3 x 15r - pumped!

Labels:
Abs,
Bench Press,
Clubbell,
Incline Press,
Pressdown,
Pull-Apart,
Row

## Thursday, September 18, 2014

### D3, B1 - Deads

September 18, 2014

Before Supper

Back is still tight but getting better. Not pushing it too hard but enough that hopefully I'm helping stimulate some recovery.

Warm-Up

Clubbell Shield Casts 25 x 110r

Bird Dogs 10s x 1 x 10r

Rolling Planks 1 x 30r

McGill Crunches 10s x 1 x 10s

One Legged GM's x a bunch

Trap Bar Deads

144 x 2 x 4r

234 x 3

324 x 2

374 x 8, 8, 12

Walking Lunges

+50# x 3 x 10r

Trap Bar Shrug

234 x 3 x 15r

Scapular Retractions

BW x 8, 8, 6-1-1 very tough tonight. I think there'll have very good carryover to locking up the back for pulls, GM's, squats, etc.

Hammer DB Curls w/FG

40e x 3 x 10r

Before Supper

Back is still tight but getting better. Not pushing it too hard but enough that hopefully I'm helping stimulate some recovery.

Warm-Up

Clubbell Shield Casts 25 x 110r

Bird Dogs 10s x 1 x 10r

Rolling Planks 1 x 30r

McGill Crunches 10s x 1 x 10s

One Legged GM's x a bunch

Trap Bar Deads

144 x 2 x 4r

234 x 3

324 x 2

374 x 8, 8, 12

Walking Lunges

+50# x 3 x 10r

Trap Bar Shrug

234 x 3 x 15r

Scapular Retractions

BW x 8, 8, 6-1-1 very tough tonight. I think there'll have very good carryover to locking up the back for pulls, GM's, squats, etc.

Hammer DB Curls w/FG

40e x 3 x 10r

## Tuesday, September 16, 2014

### D2, B3 - Bench

September 16, 2014

Before Supper

Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great.

First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely.

Bench is still progressing little by little so that's good. No point in changing anything.

Clubbell Casts 25 x 100r

Bird Dogs 10s x 1 x 10r

Rolling Plank 1 x 20r

McGill Crunches 10s x 1 x 10r

Bench Press

45 x 3 x 10r

135 x 8

185 x 3

225 x 2

255 x 1

275 x 1

295 x 2

W/Orig SS

315 x 3 x 5r

Seated DB Cleans

40e x 3 x 15r

Low Cable Row w/Big V

150 x 3 x 15r

DB Skullcrushers w/FG

40e x 3 x 8r

Before Supper

Back is getting better but still gimpy. Really hurts getting my bench arch but once my lats are pulled down it feels great.

First time trying seated dumbbell cleans as an exercise by itself as well. It actually hits the delts nicely.

Bench is still progressing little by little so that's good. No point in changing anything.

Clubbell Casts 25 x 100r

Bird Dogs 10s x 1 x 10r

Rolling Plank 1 x 20r

McGill Crunches 10s x 1 x 10r

Bench Press

45 x 3 x 10r

135 x 8

185 x 3

225 x 2

255 x 1

275 x 1

295 x 2

W/Orig SS

315 x 3 x 5r

Seated DB Cleans

40e x 3 x 15r

Low Cable Row w/Big V

150 x 3 x 15r

DB Skullcrushers w/FG

40e x 3 x 8r

Labels:
Abs,
Bench Press,
Cleans,
Clubbell,
Row,
Skull Crusher,
Thick Bar

## Monday, September 15, 2014

### D1, B3 - Squat, Part Deux

September 15, 2015

Evening

Rest of today's work.

Seated Unilateral KB Shrug

32k x 3 x 10r

McGill Pull-up

BW x 13 x 1r

Barbell Curl

45 x 2 x 5r

95 x 3

105 x 5 x 6r

Evening

Rest of today's work.

Seated Unilateral KB Shrug

32k x 3 x 10r

McGill Pull-up

BW x 13 x 1r

Barbell Curl

45 x 2 x 5r

95 x 3

105 x 5 x 6r

### D1, B3 - Squat

September 15, 2014

Noon

Still rehabbing the back.

BU KB Carry 24k x 2 laps

Bird Dogs 10s 1 x 10r

Rolling Planks 1 x 20r

McGill Crunch 10s 1 x 10r

BW Squat 2 x 5r

Goblet Squat

24k x 2 x 5r

32k x 3

90 x 3

106 x 3

124 x 3

106 x 10

Hamstring Curl

50 x 4 x 10r

Noon

Still rehabbing the back.

BU KB Carry 24k x 2 laps

Bird Dogs 10s 1 x 10r

Rolling Planks 1 x 20r

McGill Crunch 10s 1 x 10r

BW Squat 2 x 5r

Goblet Squat

24k x 2 x 5r

32k x 3

90 x 3

106 x 3

124 x 3

106 x 10

Hamstring Curl

50 x 4 x 10r

## Sunday, September 14, 2014

## Friday, September 12, 2014

### D4, B2 - Press

September 12, 2014

Before Supper

A little different warm-up exercise.

KB Bottoms up Clean Walk 24k x 2 x 1 (about 30 seconds per lap)

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 1 x 10 x 10s

High Incline Bench Press

45 x 3 x 10r

95 x 5

145 x 2

165 x 3 x 5r

Feet Up Bench Press

225 x 3 x 8r

Ring Row

BW x 3 x 25r

Pull-Aparts

MM x 2 x 50r

EZ Skullcrushers

4 Chains +10# x 3 x 15r

Before Supper

A little different warm-up exercise.

KB Bottoms up Clean Walk 24k x 2 x 1 (about 30 seconds per lap)

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 1 x 10 x 10s

High Incline Bench Press

45 x 3 x 10r

95 x 5

145 x 2

165 x 3 x 5r

Feet Up Bench Press

225 x 3 x 8r

Ring Row

BW x 3 x 25r

Pull-Aparts

MM x 2 x 50r

EZ Skullcrushers

4 Chains +10# x 3 x 15r

Labels:
Abs,
Bench Press,
Incline Press,
Pull-Apart,
Row,
Skull Crusher

## Thursday, September 11, 2014

### D3, B2 - Deads

September 11, 2014

Noon and Before Supper

Still taking it easy and rehabbing the back.

Unilateral Farmers Walk w/32k KB x 5 min

Bird Dogs 6 x 10s

Rolling Plank 1 x 20r

Goblet Squat 40 x 3 x 8r

Trapbar Deadlift

144 x 2 x 4r

234 x 4

324 x 4

Walking Lunges

BW x 4 x 10 steps each leg

Before Supper

Scapular Retractions

BW x 3 x 8r

BB Curl

50 x 5, 50

50# barbell "60's" Like 21's but 20 reps on each portion. Done as one continuous set.

Big V Pulldowns - Had to stay bolt upright for my back

150 x 3 x 12r

Noon and Before Supper

Still taking it easy and rehabbing the back.

Unilateral Farmers Walk w/32k KB x 5 min

Bird Dogs 6 x 10s

Rolling Plank 1 x 20r

Goblet Squat 40 x 3 x 8r

Trapbar Deadlift

144 x 2 x 4r

234 x 4

324 x 4

Walking Lunges

BW x 4 x 10 steps each leg

Before Supper

Scapular Retractions

BW x 3 x 8r

BB Curl

50 x 5, 50

50# barbell "60's" Like 21's but 20 reps on each portion. Done as one continuous set.

Big V Pulldowns - Had to stay bolt upright for my back

150 x 3 x 12r

## Tuesday, September 9, 2014

### D2, B1 - Bench

September 9, 2014

Before Supper

Keeping on the oblique, stabilisation train. Every time I bench now I can feel my form improving, getting a better groove, and getting stronger even with my low back still not 100%

Anything past 8 reps on bench is guaranteed to make me lightheaded as well I see.

Unilateral KB Suitcase Carry

32k x 5 minutes

Bird Dogs

5 x 10s

Rolling Planks

1 x 20

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

215 x 4 x 10r

Renegade Row

24k ea x 3 x 8r

EZ Bar Front Raise

2 chain x 12, 12, 9

Bodyweight Tricep Extensions

BW x 2 x 20r

Before Supper

Keeping on the oblique, stabilisation train. Every time I bench now I can feel my form improving, getting a better groove, and getting stronger even with my low back still not 100%

Anything past 8 reps on bench is guaranteed to make me lightheaded as well I see.

Unilateral KB Suitcase Carry

32k x 5 minutes

Bird Dogs

5 x 10s

Rolling Planks

1 x 20

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

215 x 4 x 10r

Renegade Row

24k ea x 3 x 8r

EZ Bar Front Raise

2 chain x 12, 12, 9

Bodyweight Tricep Extensions

BW x 2 x 20r

Labels:
Abs,
Bench Press,
Extensions,
Laterals,
Row

## Monday, September 8, 2014

### D1, B1 - Squat, Cycle 6

September 8, 2014

Noon

Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin.

Unilateral Suitcase Carry 32k x 5 minutes

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 5 x 10s

Squat - paused

BW x 8

Goblet 40# x 4 x 8r

Hamstring Curl

50 x 3 x 12r

Seated Unilateral KB Shrug

32k x 3 x 8r

McGill Pull-up

BW x 10 x 1r

Noon

Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin.

Unilateral Suitcase Carry 32k x 5 minutes

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 5 x 10s

Squat - paused

BW x 8

Goblet 40# x 4 x 8r

Hamstring Curl

50 x 3 x 12r

Seated Unilateral KB Shrug

32k x 3 x 8r

McGill Pull-up

BW x 10 x 1r

## Sunday, September 7, 2014

### Sunday Fluff

September 7, 2014

Afternoon

Just some extra work.

Close Grip Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 5, 5, 5, 5, 6 - all the same speed

BB Curl - Strict & Full RoM

45 x 2 x 5r

95 x 3

105 x 5 x 5r - easy

Rope Overhead Cable Ext

50 x 3 x 10r

Ring Curl

BW x 3 x 15r

Heavy Handle R Dev Iso's

10 x 3 x 1r

BB Finger/Wrist Curls

45 x 4 x 25r - big pump

Heavy Handle Kick-ups

10 x 3 x 10r

Afternoon

Just some extra work.

Close Grip Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 5, 5, 5, 5, 6 - all the same speed

BB Curl - Strict & Full RoM

45 x 2 x 5r

95 x 3

105 x 5 x 5r - easy

Rope Overhead Cable Ext

50 x 3 x 10r

Ring Curl

BW x 3 x 15r

Heavy Handle R Dev Iso's

10 x 3 x 1r

BB Finger/Wrist Curls

45 x 4 x 25r - big pump

Heavy Handle Kick-ups

10 x 3 x 10r

Labels:
Bench Press,
Curl,
Extensions,
Grippers,
Wrist Curl

## Friday, September 5, 2014

### D4, B3 - Press

September 5, 2014

Noon

BB High Incline Press

45 x 3 x 10r

95 x 2 x 5r

135 x 3

155 x 2

175 x 1

195 x 1

165 x 8

Feet Up Bench Press

225 x 8, 8, 7

Ring Row

BW x 50, 25, 15 - king of the back pumps!

Pull-Aparts

MM x 60, 25, 25

EZ Skullcrushers

4 Chains x 4 x 20r

Noon

BB High Incline Press

45 x 3 x 10r

95 x 2 x 5r

135 x 3

155 x 2

175 x 1

195 x 1

165 x 8

Feet Up Bench Press

225 x 8, 8, 7

Ring Row

BW x 50, 25, 15 - king of the back pumps!

Pull-Aparts

MM x 60, 25, 25

EZ Skullcrushers

4 Chains x 4 x 20r

Labels:
Bench Press,
Pull-Apart,
Row,
Skull Crusher

## Wednesday, September 3, 2014

### BicepZ

September 3, 2014

Before Supper

Back's sore. Little bit of curls.

One Armed Barbell Curls

45 x 5, 8/7-1, 5, 5, 5

Add FG x 5

Before Supper

Back's sore. Little bit of curls.

One Armed Barbell Curls

45 x 5, 8/7-1, 5, 5, 5

Add FG x 5

## Tuesday, September 2, 2014

### D2, B2 - Bench

September 2, 2014

Before Supper

Back is still freaking killing me. Took a while to even get to lay down proper for benching. Once I got going my back felt a million times better though. Endorphins and blood flow help a lot I think.

Bench Press

45 x 5 x 10r

135 x 8

185 x 5

235 x 2

255 x 5, 5, 6

Ring Rows

BW x 3 x 30r

Seated Ahnold Press

40e x 3 x 15r

Bodyweight Extensions

BW x 4 x 15r

Before Supper

Back is still freaking killing me. Took a while to even get to lay down proper for benching. Once I got going my back felt a million times better though. Endorphins and blood flow help a lot I think.

Bench Press

45 x 5 x 10r

135 x 8

185 x 5

235 x 2

255 x 5, 5, 6

Ring Rows

BW x 3 x 30r

Seated Ahnold Press

40e x 3 x 15r

Bodyweight Extensions

BW x 4 x 15r

Labels:
Bench Press,
Extensions,
Row,
Shoulder Press

## Monday, September 1, 2014

### Some Squats & Curls

September 1, 2014

Afternoon

My back wasn't feeling too bad but still in the healing process so I went with the box squats again. Something tweaked on my second warm-up rep at 322 so I just called it there.

I probably should've left the barbell curls alone too but oh well. I wanted to push up to a heavier weight with these to see where I'm at. Getting a bit of English happening when the real grunt comes but I'm really working at getting good extension with my arms. I notice a lot of youtubers turn the curl into more of a front shoulder raise.

Bow Bar Box Squat

52 x 3 x 8r

142 x 5

232 x 3

322 x 2

Oly Barbell Curls

45 x 2 x 8r

65 x 8

85 x 8

105 x 8

115 x 5

135 x 2

95 x 14

Afternoon

My back wasn't feeling too bad but still in the healing process so I went with the box squats again. Something tweaked on my second warm-up rep at 322 so I just called it there.

I probably should've left the barbell curls alone too but oh well. I wanted to push up to a heavier weight with these to see where I'm at. Getting a bit of English happening when the real grunt comes but I'm really working at getting good extension with my arms. I notice a lot of youtubers turn the curl into more of a front shoulder raise.

Bow Bar Box Squat

52 x 3 x 8r

142 x 5

232 x 3

322 x 2

Oly Barbell Curls

45 x 2 x 8r

65 x 8

85 x 8

105 x 8

115 x 5

135 x 2

95 x 14

## Saturday, August 30, 2014

### Poundstone Curls - 100 reps

August 30, 2014

6ish

#31daysofarms #augustofarms

Well other than hitting arms every day this month my only other goal was to make it to 100 with these curls. I stopped there but I still feel I could've grunted out a few more but they would've been getting sloppy.

I'll start adding some weight to catch up to and maybe pass Jedd.

6ish

#31daysofarms #augustofarms

Well other than hitting arms every day this month my only other goal was to make it to 100 with these curls. I stopped there but I still feel I could've grunted out a few more but they would've been getting sloppy.

I'll start adding some weight to catch up to and maybe pass Jedd.

## Friday, August 29, 2014

### D4, B1 - Press

August 29, 2014

Noon

#31daysofarms #augustofarms

Back is still gimped. I don't think being stuffed into the Jetta for 6 hours yesterday helped anything either so I did an anti-Brooks Kubik workout and laid down for just about everything. I also got some armwrestling in last night as well.

Incline Press - this angle is tougher than a flat or strict press. I'll stick with it for awhile.

45 x 3 x 10r

95 x 2 x 5r

135 x 4 x 10r

Feet Up Strict Bench Press

225 x 4 x 5r

Ring Row

BW x 4 x 25r

Pull-Aparts

MM x 50, 30, 20

Extensions w/EZ bar & 4 chains

20, 15, 15, 15

Noon

#31daysofarms #augustofarms

Back is still gimped. I don't think being stuffed into the Jetta for 6 hours yesterday helped anything either so I did an anti-Brooks Kubik workout and laid down for just about everything. I also got some armwrestling in last night as well.

Incline Press - this angle is tougher than a flat or strict press. I'll stick with it for awhile.

45 x 3 x 10r

95 x 2 x 5r

135 x 4 x 10r

Feet Up Strict Bench Press

225 x 4 x 5r

Ring Row

BW x 4 x 25r

Pull-Aparts

MM x 50, 30, 20

Extensions w/EZ bar & 4 chains

20, 15, 15, 15

Labels:
Bench Press,
Extensions,
Incline Press,
Pull-Apart,
Row

## Wednesday, August 27, 2014

### D3, B1 - Deads

August 27, 2014

Noon

My back is still a bit niggly so I decided to work with sumo pulls. The pull feels great, the reversal sucks. On my second work set I got a little twinge on the third rep. Pulled one more and decided to call it before I really aggravated my back. I think if I practice these though it might just be a stronger pulling style for me. Only time will tell.

I'm also leaving out the pull-ups to give my back a bit of a break plus I should get some arm wrestling in tomorrow.

Sumo Deads

135 x 5 x 3r

225 x 3

315 x 2

365 x 10, 4 - niggle

Lunge

BW x 3 x 12r

Trapbar Shrug w/pause

234 x 3 x 15r

EZ w/4 chain Curl x 4 x 15r

Noon

My back is still a bit niggly so I decided to work with sumo pulls. The pull feels great, the reversal sucks. On my second work set I got a little twinge on the third rep. Pulled one more and decided to call it before I really aggravated my back. I think if I practice these though it might just be a stronger pulling style for me. Only time will tell.

I'm also leaving out the pull-ups to give my back a bit of a break plus I should get some arm wrestling in tomorrow.

Sumo Deads

135 x 5 x 3r

225 x 3

315 x 2

365 x 10, 4 - niggle

Lunge

BW x 3 x 12r

Trapbar Shrug w/pause

234 x 3 x 15r

EZ w/4 chain Curl x 4 x 15r

## Tuesday, August 26, 2014

### D2, B3 - Bench

August 26, 2014

Noon

Bench is still slowly inching along but at least it's moving.

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 3

Red Singshot

315 x 2 x 3r

Ring Rows

BW x 4 x 25r

Ahnold Press

40e x 3 x 12r

Dip

BW x 3 x 10r

Banded Neck Iso's

Avr x 60ct x 2 each way, continuous

Noon

Bench is still slowly inching along but at least it's moving.

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 3

Red Singshot

315 x 2 x 3r

Ring Rows

BW x 4 x 25r

Ahnold Press

40e x 3 x 12r

Dip

BW x 3 x 10r

Banded Neck Iso's

Avr x 60ct x 2 each way, continuous

Labels:
Bench Press,
Dip,
Neck,
Row,
Shoulder Press

## Monday, August 25, 2014

### D1, B3 - Squat

August 25, 2014

Noon and Before Supper

#31daysofarms #augustofarms

Back is still gimped so I went with box squats.

Bow Bar Box Squats

52 x 3 x10r

142 x 2 x 5r

232 x 5

322 x 3

372 x 1

422 x 3

352 x 10

Leg Curls

50 x 10, 10, 10, 8

Incline Shrug w/3ct

32k ea x 3 x 15r

Chins

BW x 3 x 5r

Ring Curls

BW x 4 x15r

Just showing how I do those shrugs.

Noon and Before Supper

#31daysofarms #augustofarms

Back is still gimped so I went with box squats.

Bow Bar Box Squats

52 x 3 x10r

142 x 2 x 5r

232 x 5

322 x 3

372 x 1

422 x 3

352 x 10

Leg Curls

50 x 10, 10, 10, 8

Incline Shrug w/3ct

32k ea x 3 x 15r

Chins

BW x 3 x 5r

Ring Curls

BW x 4 x15r

Just showing how I do those shrugs.

## Sunday, August 24, 2014

### August of Arms, Day 24

August 24, 2014

Evening

#31daysofarms #augustofarms

Biceps are fine, triceps are still feeling Saturday. I figured I'd give a go at repping out the bar with skullcrushers. I'll also note that when I do them I take the bar over the top of my head to the bench, not just to my forehead.

BB Skullcrushers x 30, 20, 20, 15, 15 - wicked pump!

Evening

#31daysofarms #augustofarms

Biceps are fine, triceps are still feeling Saturday. I figured I'd give a go at repping out the bar with skullcrushers. I'll also note that when I do them I take the bar over the top of my head to the bench, not just to my forehead.

BB Skullcrushers x 30, 20, 20, 15, 15 - wicked pump!

## Saturday, August 23, 2014

### August of Arms, Day 23

August 23, 2014

Evening

Running around all day today. Back is still bugging me. Got home and remembered I've still got work to do for Jedd's #31daysofarms #augustofarms I wanted 100 but just couldn't do it today. I want 100+ by months end.

Poundstone Curls x 70

Evening

Running around all day today. Back is still bugging me. Got home and remembered I've still got work to do for Jedd's #31daysofarms #augustofarms I wanted 100 but just couldn't do it today. I want 100+ by months end.

Poundstone Curls x 70

## Friday, August 22, 2014

### D4, B2 - Press

August 22, 2014

Noon

Back is still gimpy so I did a bit of a different workout.

#31daysofarms #augustofarms

60' Incline Bench Press - Paused

45 x 4 x 8r

95 x 5

135 x 3

155 x 3 x 6r

DB Bench Press

40e x 30 - I thought I was light enough it wouldn't bug my back getting up and down. I was wrong.

BW Tricep Extensions x 3 x 20r

Ring Rows x 3 x 20r

Ring Curls x 3 x 15r - nice pump!

BB Finger Curl to Wrist Curl 45 x 35, 35, 20, 10 - OUCH!!!

Noon

Back is still gimpy so I did a bit of a different workout.

#31daysofarms #augustofarms

60' Incline Bench Press - Paused

45 x 4 x 8r

95 x 5

135 x 3

155 x 3 x 6r

DB Bench Press

40e x 30 - I thought I was light enough it wouldn't bug my back getting up and down. I was wrong.

BW Tricep Extensions x 3 x 20r

Ring Rows x 3 x 20r

Ring Curls x 3 x 15r - nice pump!

BB Finger Curl to Wrist Curl 45 x 35, 35, 20, 10 - OUCH!!!

Labels:
Bench Press,
Curl,
Extensions,
Grippers,
Incline Press,
Row,
Wrist Curl

## Thursday, August 21, 2014

### Poundstone Curls 55-50

August 21, 2014

Before Supper

#31daysofarms #augustofarms

My back is still gimped so just standing straight is a challenge right now. Figured I'd just hit a couple of sets to stay in the August of Arms challenge though.

Poundstone (Empty BB) Curls x 55, 50

Before Supper

#31daysofarms #augustofarms

My back is still gimped so just standing straight is a challenge right now. Figured I'd just hit a couple of sets to stay in the August of Arms challenge though.

Poundstone (Empty BB) Curls x 55, 50

## Wednesday, August 20, 2014

### August of Arms, Day 20

August 20, 2014

Morning Coffee Break

#31daysofarms #augustofarms

Just a quickie. Might do some more biceps plus some wrist curls later.

EZ Curls w/4 chains (~20# each) x 15, 10, 10, 10 minimal rests

Neck Iso's w/Avr Band @30s x 3 each direction. Continuous.

Morning Coffee Break

#31daysofarms #augustofarms

Just a quickie. Might do some more biceps plus some wrist curls later.

EZ Curls w/4 chains (~20# each) x 15, 10, 10, 10 minimal rests

Neck Iso's w/Avr Band @30s x 3 each direction. Continuous.

## Tuesday, August 19, 2014

### D2, B1 - Bench

August 19, 2014

Noon

My low back is still pumped and angry from yesterday's squats. I'll also reiterate that the ring rows give my upper back a pump like nothing else.

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 3

185 x 3

210 x 4 x 10r

Ring Rows

BW x 20, 15, 15

Seated Ahnold Press

40e x 12, 12, 10

Reverse Grip Bench Press

185 x 8

155 x 8

Too pooped

Noon

My low back is still pumped and angry from yesterday's squats. I'll also reiterate that the ring rows give my upper back a pump like nothing else.

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 3

185 x 3

210 x 4 x 10r

Ring Rows

BW x 20, 15, 15

Seated Ahnold Press

40e x 12, 12, 10

Reverse Grip Bench Press

185 x 8

155 x 8

Too pooped

## Monday, August 18, 2014

### D1, B1 - Squat, Start of Cycle 5

August 18, 2014

Noon and Before Supper

#31daysofarms #augustofarms

Wow my low back is blowed up! Kept away from the barbell shrugs due to that as well. Kept the pipe work to just a bit of medium volume chins and the iso's.

Squats felt really crisp and strong. Could've did another set but I remembered the adage "stimulate, don't annihilate".

Just the squats and leg curls at lunch.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 3

322 x 2

282 x 3 x 12r

Hamstring Curl

50 x 3 x 10r

45' KB Shrug w/3ct

32k ea x 3 x 12r

Curl Iso w/32k

Hammer x 1r

Bicep x 3r

Standing Band Crunch

Str x 40, 40, 20

Noon and Before Supper

#31daysofarms #augustofarms

Wow my low back is blowed up! Kept away from the barbell shrugs due to that as well. Kept the pipe work to just a bit of medium volume chins and the iso's.

Squats felt really crisp and strong. Could've did another set but I remembered the adage "stimulate, don't annihilate".

Just the squats and leg curls at lunch.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 3

322 x 2

282 x 3 x 12r

Hamstring Curl

50 x 3 x 10r

45' KB Shrug w/3ct

32k ea x 3 x 12r

Curl Iso w/32k

Hammer x 1r

Bicep x 3r

Standing Band Crunch

Str x 40, 40, 20

## Sunday, August 17, 2014

### August of Arms, Day 17

August 17, 2014

Afternoon

#31daysofarms #augustofarms

1) CG Bench Press

45 x 3 x 10r

135 x 5

185 x 3

205 x 5 x 7r

2a) Bodyweight Tricep Extensions

BW x 3 x 15r

2b) LC Rope Hammer Curls

50 x 3 x 15r

3a) OH Guillotine

70 x 6 x 20r

3b) OH TTK

7.5 x 6 x 20r

4) Neck Iso's

Avr Band x 30s x 2 x each way

Afternoon

#31daysofarms #augustofarms

1) CG Bench Press

45 x 3 x 10r

135 x 5

185 x 3

205 x 5 x 7r

2a) Bodyweight Tricep Extensions

BW x 3 x 15r

2b) LC Rope Hammer Curls

50 x 3 x 15r

3a) OH Guillotine

70 x 6 x 20r

3b) OH TTK

7.5 x 6 x 20r

4) Neck Iso's

Avr Band x 30s x 2 x each way

Labels:
Bench Press,
Curl,
Extensions,
Grippers,
Neck,
TTK

## Saturday, August 16, 2014

### August of Arms, Day 16

August 16, 2014

Morning

Well over half way through of doing some sort of bicep or tricep workout every day this month.

#31daysofarms #augustofarms

Pull-ups w/FG

BW x 3, 2, 2, 2, 2, 2, 2 - 15r

P Bar Spider Curls

55 x 4 x 15r

Morning

Well over half way through of doing some sort of bicep or tricep workout every day this month.

#31daysofarms #augustofarms

Pull-ups w/FG

BW x 3, 2, 2, 2, 2, 2, 2 - 15r

P Bar Spider Curls

55 x 4 x 15r

## Friday, August 15, 2014

### D4, B3 - Press

August 15, 2014

Noon

Maybe got 2-3 hours of sleep last night and felt pretty beat up from a good arm wrestling practice. All in all though nothing to complain about.

#31daysofarms #augustofarms

Push Press

45 x 3 x 8r

95 x 5

135 x 3

155 x 2

175 x 1

205 x 3 - just barely missed the lockout on 4

175 x 10

DB Bench Press

75e x 3 x 12r

BB Row

155 x 3 x 15r

CG Bench Press

155 x 3 x 10r

Band Pullaparts x 110r

Noon

Maybe got 2-3 hours of sleep last night and felt pretty beat up from a good arm wrestling practice. All in all though nothing to complain about.

#31daysofarms #augustofarms

Push Press

45 x 3 x 8r

95 x 5

135 x 3

155 x 2

175 x 1

205 x 3 - just barely missed the lockout on 4

175 x 10

DB Bench Press

75e x 3 x 12r

BB Row

155 x 3 x 15r

CG Bench Press

155 x 3 x 10r

Band Pullaparts x 110r

Labels:
Bench Press,
Pull-Apart,
Row,
Shoulder Press

## Thursday, August 14, 2014

### D3, B3 - Deads

August 14, 2014

Noon

Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different.

Paused Deadlift

135 x 2, 3, 3

225 x 2

315 x 2

405 x 1

455 x 1

475 x 2

Regular pulls

405 x 8

Bulg. Split Squats

+40 x 2 x 8r

Noon

Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different.

Paused Deadlift

135 x 2, 3, 3

225 x 2

315 x 2

405 x 1

455 x 1

475 x 2

Regular pulls

405 x 8

Bulg. Split Squats

+40 x 2 x 8r

## Wednesday, August 13, 2014

### August of Arms - Bit o Grip

August 13, 2014

Before Supper

Did a bit of grip work just cause.

Super sets with minimal rest.

Guillotine Gripper - one hand

60# x 4 x 25r

TTK - one hand

7.5# x 4 x 15r

Before Supper

Did a bit of grip work just cause.

Super sets with minimal rest.

Guillotine Gripper - one hand

60# x 4 x 25r

TTK - one hand

7.5# x 4 x 15r

### August of Arms, Day 13

August 13, 2014

Noon

#31daysofarms #augustofarms

Table BP/Wrist Curl

25 x 2 x 20r

50 x 5 x 15r

Axle Curl

43 x 50

Noon

#31daysofarms #augustofarms

Table BP/Wrist Curl

25 x 2 x 20r

50 x 5 x 15r

Axle Curl

43 x 50

Labels:
Arm-Wrestling Exercise,
Curl,
Wrist Curl

## Tuesday, August 12, 2014

### D2, B2 - Bench

August 12, 2014

Noon

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 6

185 x 3

225 x 1

245 x 3 x 6r

DB Row

125e x 3 x 8r

Seated Ahnold Press

40e x 3 x 10r

JM Press

145 x 10

165 x 3 x 8r

Noon

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 6

185 x 3

225 x 1

245 x 3 x 6r

DB Row

125e x 3 x 8r

Seated Ahnold Press

40e x 3 x 10r

JM Press

145 x 10

165 x 3 x 8r

Labels:
Bench Press,
JM Press,
Row,
Shoulder Press

## Monday, August 11, 2014

### D1, D2 - Squat

August 11, 2014

Noon and Before Supper

Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r.

Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump.

Bow Bar Paused Squats

52 x 4 x 3r

142 x 3

232 x 2

282 x 1

332 x 4, 4, 6

Double KB Swing

2 x 32k x 3 x 15r

BB Shrug

365 x 3 x 15r

And then before supper

Chins

BW x 3, 8, 8, 6, 5 (30r)

DB Curls w/FG - Sup throughout

35e x 2 x 10r

DB Concentration Curl w/FG - Sup Throughout

35e x 6

Standing Band Crunches

Str x 5 x 18r

Even fat bastards need to get the chin over the bar.

Noon and Before Supper

Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r.

Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump.

Bow Bar Paused Squats

52 x 4 x 3r

142 x 3

232 x 2

282 x 1

332 x 4, 4, 6

Double KB Swing

2 x 32k x 3 x 15r

BB Shrug

365 x 3 x 15r

And then before supper

Chins

BW x 3, 8, 8, 6, 5 (30r)

DB Curls w/FG - Sup throughout

35e x 2 x 10r

DB Concentration Curl w/FG - Sup Throughout

35e x 6

Standing Band Crunches

Str x 5 x 18r

Even fat bastards need to get the chin over the bar.

## Sunday, August 10, 2014

### August of Arms, Day 10

August 10, 2014

Noon

A bit of triceps for #31daysofarms #augustofarms

CG Bench Press

45 x 3 x 10r

135 x 5

185 x 3

205 x 5 x 6r

Avr Band Pushdowns w/Bar x 90r

Noon

A bit of triceps for #31daysofarms #augustofarms

CG Bench Press

45 x 3 x 10r

135 x 5

185 x 3

205 x 5 x 6r

Avr Band Pushdowns w/Bar x 90r

## Saturday, August 9, 2014

### August of Arms, Day 9

August 9, 2014

Just a couple of pumps for the biceps today as I was on the road for most of it.

#augustofarms #31daysofarms

Before I left:

One arm band curls MM x 3 x 20r

When I got home:

Poundstone/Empty BB Curls x 100r

Just a couple of pumps for the biceps today as I was on the road for most of it.

#augustofarms #31daysofarms

Before I left:

One arm band curls MM x 3 x 20r

When I got home:

Poundstone/Empty BB Curls x 100r

## Friday, August 8, 2014

### D4, B1 - Press

August 8, 2014

Noon

Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work.

Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory.

#31daysofarms #augustofarms

Strict Standing BB Press

45 x 3 x 10r

95 x 5

135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep.

DB Bench Press

75e x 3 x 10r - titty pump

BB Row

155 x 3 x 12r - my back can really use the weekend off

Pull aparts

Mini x 100r

CG Bench Press

135 x 12, 12, 12, 10

Noon

Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work.

Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory.

#31daysofarms #augustofarms

Strict Standing BB Press

45 x 3 x 10r

95 x 5

135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep.

DB Bench Press

75e x 3 x 10r - titty pump

BB Row

155 x 3 x 12r - my back can really use the weekend off

Pull aparts

Mini x 100r

CG Bench Press

135 x 12, 12, 12, 10

Labels:
Bench Press,
Pull-Apart,
Row,
Shoulder Press

## Thursday, August 7, 2014

### August of Arms, Day 7

August 7, 2014

Before Supper

#Augustofarms #31daysofarms

McGill Pull-ups

BW x 12 x 1r

PB Curl

85 x 10

105 x 8

125 x 5

145 x 3

125 x 8

Table-Cable Hook-BP-Wrist Curl, non-stop

25 x 25

50 x 3 x 12r

DB Wrist Curl w/Manus

85 x 3 x 20r

Behind Back BB Wrist Curls

45 x 15

95 x 20, 18, 15

Superset

Guillotine Gripper - One Hand

60 x 20, 20, 15

TTK

5 x 20

7.5 x 20, 15

Before Supper

#Augustofarms #31daysofarms

McGill Pull-ups

BW x 12 x 1r

PB Curl

85 x 10

105 x 8

125 x 5

145 x 3

125 x 8

Table-Cable Hook-BP-Wrist Curl, non-stop

25 x 25

50 x 3 x 12r

DB Wrist Curl w/Manus

85 x 3 x 20r

Behind Back BB Wrist Curls

45 x 15

95 x 20, 18, 15

Superset

Guillotine Gripper - One Hand

60 x 20, 20, 15

TTK

5 x 20

7.5 x 20, 15

Labels:
Curl,
Grippers,
Pullups,
Thick Bar,
Wrist Curl

## Wednesday, August 6, 2014

### D3, B1 - Deads

August 6, 2014

Afternoon

Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.

#31daysofarms #augustofarms

Deadlift - Rehband belt an strapped worksets

135 x 3 x 2r

225 x 3

315 x 2

365 x 10

385 x 10

404 x 9 - last rep I started to lose speed so I stopped there.

Bulg. Split Squats

BW x 2 x 15r

45' Bench Shrugs w/3ct, w/FG, thumbless

35e x 3 x 20r

P Bar Hammer Curl

105 x 10, 10,

85 x 15

Afternoon

Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.

#31daysofarms #augustofarms

Deadlift - Rehband belt an strapped worksets

135 x 3 x 2r

225 x 3

315 x 2

365 x 10

385 x 10

404 x 9 - last rep I started to lose speed so I stopped there.

Bulg. Split Squats

BW x 2 x 15r

45' Bench Shrugs w/3ct, w/FG, thumbless

35e x 3 x 20r

P Bar Hammer Curl

105 x 10, 10,

85 x 15

Labels:
Curl,
Deadlift,
Shrug,
Split Squat,
Thick Bar

## Tuesday, August 5, 2014

### D2, B3 - Bench

August 5, 2014

Noon

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 2 - missed a 3rd by about 2" at lockout

240 x 8

DB Row

105 x 3 x 15r

Side Raises

25e x 3 x 10r

JM Press

135 x 4 x 10r

Noon

#31daysofarms #augustofarms

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

285 x 2 - missed a 3rd by about 2" at lockout

240 x 8

DB Row

105 x 3 x 15r

Side Raises

25e x 3 x 10r

JM Press

135 x 4 x 10r

## Monday, August 4, 2014

### D1, B3 - Squat

August 4, 2014

Afternoon

Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 2

322 x 2

372 x 1

412 x 3

352 x 8

Double KB Swing

32k ea x 4 x 10r

BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.

365 x 3 x 12r

Chins

BW +20# x 4, 4, 4, 3, 3

Zottman Curl w/FG

35e x 4 x 8r

Standing Band Crunch

Str x 5 x 15r

Afternoon

Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 2

322 x 2

372 x 1

412 x 3

352 x 8

Double KB Swing

32k ea x 4 x 10r

BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.

365 x 3 x 12r

Chins

BW +20# x 4, 4, 4, 3, 3

Zottman Curl w/FG

35e x 4 x 8r

Standing Band Crunch

Str x 5 x 15r

## Sunday, August 3, 2014

### Day 3, August of Arms

August 3, 2014

Noon

A bit of triceps for #augustofarms #31daysofarms

CG Bench - Pause and explode each rep

45 x 2 x 15r

135 x 10

185 x 8

205 x 5 x 5r - I'll pick away at these until it's 5 x 7r.

Band Pressdowns w/bar

Avr x 80r

Noon

A bit of triceps for #augustofarms #31daysofarms

CG Bench - Pause and explode each rep

45 x 2 x 15r

135 x 10

185 x 8

205 x 5 x 5r - I'll pick away at these until it's 5 x 7r.

Band Pressdowns w/bar

Avr x 80r

## Saturday, August 2, 2014

### 31 Days of Arms - Day 2

August 2, 2014

Afternoon

2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.

Chins

BW x 3, 4, 5, 5, 5, 5, 4, 3

Table Top Curl w/FG

70e x 5 x 8r

Plate Hammer Curl

25e x 5 x 5r

Towel Pronation Curl

35 x 20, 15

Cyplenkov Wrist Curl w/T Handle

22.5 x 3 x 15r

Guillotine Gripper

60 x R25/L15

Afternoon

2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.

Chins

BW x 3, 4, 5, 5, 5, 5, 4, 3

Table Top Curl w/FG

70e x 5 x 8r

Plate Hammer Curl

25e x 5 x 5r

Towel Pronation Curl

35 x 20, 15

Cyplenkov Wrist Curl w/T Handle

22.5 x 3 x 15r

Guillotine Gripper

60 x R25/L15

## Friday, August 1, 2014

### D4, B2 - Press

August 1, 2014

Noon

The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun.

Still just punching the clock through the summer months.

Push Press - Need lots of work

45 x 4 x 8r

95 x 2 x 3r

135 x 3

155 x 3 x 6r

Finding my groove on the last set. Probably could've went 12+ easy I think.

DB Bench

70e x 4 x 10r

BB Row

135 x 4 x 15r

Pull-aparts

M x 4 x 20r

CG Bench - All reps paused and exploded

135 x 4 x 10r

My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well.

Noon

The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun.

Still just punching the clock through the summer months.

Push Press - Need lots of work

45 x 4 x 8r

95 x 2 x 3r

135 x 3

155 x 3 x 6r

Finding my groove on the last set. Probably could've went 12+ easy I think.

DB Bench

70e x 4 x 10r

BB Row

135 x 4 x 15r

Pull-aparts

M x 4 x 20r

CG Bench - All reps paused and exploded

135 x 4 x 10r

My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well.

Labels:
Bench Press,
Pull-Apart,
Row,
Shoulder Press

## Thursday, July 31, 2014

### D3, B2 - Deads

July 31, 2014

Before Supper

Really working my deadlift form these days.

Paused Deads - Below Knee

135 x 2, 2, 2, 3

225 x 2

315 x 2

405 x 2, 3 - drop the weight to keep with the form work

365 x 2 x 4r

Bulgarian Split Squat

BW x 3 x 12r

BB Shrug

315 x 3 x 20r

McGill Pull-ups

BW x 6 x 1r

P Bar Hammer Curl

105 x 4 x 8r

Before Supper

Really working my deadlift form these days.

Paused Deads - Below Knee

135 x 2, 2, 2, 3

225 x 2

315 x 2

405 x 2, 3 - drop the weight to keep with the form work

365 x 2 x 4r

Bulgarian Split Squat

BW x 3 x 12r

BB Shrug

315 x 3 x 20r

McGill Pull-ups

BW x 6 x 1r

P Bar Hammer Curl

105 x 4 x 8r

Labels:
Curl,
Deadlift,
Pullups,
Shrug,
Split Squat

## Tuesday, July 29, 2014

### D2, B1 - Bench

July 26, 2014

Noon

Wrists are a bit gimped from arm wrestling on Saturday. Feeling nauseous so I didn't do any core work either.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

210 x 4 x 8r

DB Row

105 x 4 x 10r

Seated Plate Raise

45 x 12, 12, 12, 14

JM Press

135 x 3 x 10r - wrist too gimped

Noon

Wrists are a bit gimped from arm wrestling on Saturday. Feeling nauseous so I didn't do any core work either.

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

210 x 4 x 8r

DB Row

105 x 4 x 10r

Seated Plate Raise

45 x 12, 12, 12, 14

JM Press

135 x 3 x 10r - wrist too gimped

## Sunday, July 27, 2014

### D1, B1 - Squat, Cycle 4

July 26, 2014

Afternoon

Hitting it a day early since I'll be on the road tomorrow. Very hot and muggy down here plus I'm feeling a bit beat up from the last three days; weights, weights, armwrestling exhibit pulling off and on for about 4 hours, and then some squatting and such today. Pooped.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 2

322 x 2

282 x 3 x 10r - liking hitting a heavier set before the work sets. Lightens the load mentally.

Double KB Swing

2x32k's x 3 x 12r

Trapbar w/FGX lift and holds

234 x 5, 3, 3 - tough after armwrestling

I'll leave the chins and curls be. Got hit good enough yesterday.

Afternoon

Hitting it a day early since I'll be on the road tomorrow. Very hot and muggy down here plus I'm feeling a bit beat up from the last three days; weights, weights, armwrestling exhibit pulling off and on for about 4 hours, and then some squatting and such today. Pooped.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 2

322 x 2

282 x 3 x 10r - liking hitting a heavier set before the work sets. Lightens the load mentally.

Double KB Swing

2x32k's x 3 x 12r

Trapbar w/FGX lift and holds

234 x 5, 3, 3 - tough after armwrestling

I'll leave the chins and curls be. Got hit good enough yesterday.

## Friday, July 25, 2014

### D4, B3 - Press

July 25, 2014

Before Supper

Weak as hell but it's just a point in time. Need more snap and to get the bar behind my head more, more consistently. Anyways it felt good.

Push Press

45 x 3 x 10r

95 x 2 x 3r

135 x 3

155 x 1

175 x 1

195 x 1

215 x 1

225 x 2 x NL

185 x 6

DB Bench Press

70 x 3 x 12r

BB Row

135 x 20, 20, 15

Pull-Aparts

M x 25, 25, 20

Close Grip Bench

135 x 15, 12, 9

Max Contraction Planks x 3

Before Supper

Weak as hell but it's just a point in time. Need more snap and to get the bar behind my head more, more consistently. Anyways it felt good.

Push Press

45 x 3 x 10r

95 x 2 x 3r

135 x 3

155 x 1

175 x 1

195 x 1

215 x 1

225 x 2 x NL

185 x 6

DB Bench Press

70 x 3 x 12r

BB Row

135 x 20, 20, 15

Pull-Aparts

M x 25, 25, 20

Close Grip Bench

135 x 15, 12, 9

Max Contraction Planks x 3

Labels:
Abs,
Bench Press,
Pull-Apart,
Row,
Shoulder Press

## Thursday, July 24, 2014

### D3, B3 - Deads

July 24, 2014

Noon

Taking a crack at some paused deads to work on cleaning up my form. Lots to change. I also tried having my feet straight today and flexing my lats hard down. Still need to make more room for my belly to get flat properly.

Deadlift

135 x 3 x 3r

225 x 2

315 x 2

405 x 1

Paused below the knee

455 x 1

475 x 1

495 x 1.5 - got rounded. Should've took more time to get tight.

425 x 4

Leg Ext

90 x 3 x 15r

WI Shrug 12ct

45e x 3 x 10r

Pull-ups

BW x 3, 4, 4, 4, 4, 3, 3

PB Curl

105 x 10, 10, 13 - RP last couple reps on last set

Side Bends

106 x 3 x 15r

Noon

Taking a crack at some paused deads to work on cleaning up my form. Lots to change. I also tried having my feet straight today and flexing my lats hard down. Still need to make more room for my belly to get flat properly.

Deadlift

135 x 3 x 3r

225 x 2

315 x 2

405 x 1

Paused below the knee

455 x 1

475 x 1

495 x 1.5 - got rounded. Should've took more time to get tight.

425 x 4

Leg Ext

90 x 3 x 15r

WI Shrug 12ct

45e x 3 x 10r

Pull-ups

BW x 3, 4, 4, 4, 4, 3, 3

PB Curl

105 x 10, 10, 13 - RP last couple reps on last set

Side Bends

106 x 3 x 15r

Labels:
Abs,
Curl,
Deadlift,
Leg Extension,
Pullups

## Tuesday, July 22, 2014

### D2, B2 - Bench

July 22, 2014

Noon

Yesterday was a Monday workout. Buggered up my journal page.

Shot a video of some JM pressing to see if it's being done right. Got a little sloppy but cleaned it up for the latter sets. Just trying to keep the elbows up and stopping when my elbows won't bend anymore.

Bench Press

45 x 3 x 10r

135 x 7

185 x 3

225 x 1

245 x 6, 5, 5

DB Row

105e x 3 x 12r

Seated Front Plate Raise

45 x 3 x 15r - RP last set

JM Press

45 x 8

95 x 8

115 x 8

135 x 12, 12, 11

Noon

Yesterday was a Monday workout. Buggered up my journal page.

Shot a video of some JM pressing to see if it's being done right. Got a little sloppy but cleaned it up for the latter sets. Just trying to keep the elbows up and stopping when my elbows won't bend anymore.

Bench Press

45 x 3 x 10r

135 x 7

185 x 3

225 x 1

245 x 6, 5, 5

DB Row

105e x 3 x 12r

Seated Front Plate Raise

45 x 3 x 15r - RP last set

JM Press

45 x 8

95 x 8

115 x 8

135 x 12, 12, 11

## Monday, July 21, 2014

### D1, B2 - Squat

July 21, 2014

Before Supper

Throwing paused squats back in the mix. Chains ended up being a tad high for my regular squat depth so I just rested on them. Much tougher with a deload like that vs keeping pressured up with the full weight on my back.

Bow Bar Pause Squats

52 x 4 x 3r

142 x 3

232 x 2

322 x 3 x 4r

Double KB Swings

32k ea x 3 x 10r

Trap Bar Shrug w/3ct

234 x 3 x 10r

Chins

BW +20# x 4, 4, 3, 3, 2

Zottman Curls

35e x 3 x 8r

Standing Band Crunch

Str x 3 x 10abs/5ea oblique

Before Supper

Throwing paused squats back in the mix. Chains ended up being a tad high for my regular squat depth so I just rested on them. Much tougher with a deload like that vs keeping pressured up with the full weight on my back.

Bow Bar Pause Squats

52 x 4 x 3r

142 x 3

232 x 2

322 x 3 x 4r

Double KB Swings

32k ea x 3 x 10r

Trap Bar Shrug w/3ct

234 x 3 x 10r

Chins

BW +20# x 4, 4, 3, 3, 2

Zottman Curls

35e x 3 x 8r

Standing Band Crunch

Str x 3 x 10abs/5ea oblique

## Friday, July 18, 2014

### D4, B1 - Press

July 18, 2014

Noon

Holy bodybuilding day. I'll reiterate; if you haven't timed your rest periods in a while give it a try lol!

Standing Shoulder Press

45 x 3 x 10r

95 x 5

135 x 12, 10, 7

DB Bench

80 x 10, 8, 6

70 x 8

BB Row

135 x 20, 18, 12

Face pulls

MM x 18, 18, 12

OH Dick's Press

65 x 18, 18, 12

Max Contraction Planks x 3

Very strict day, very pumped day!

Noon

Holy bodybuilding day. I'll reiterate; if you haven't timed your rest periods in a while give it a try lol!

Standing Shoulder Press

45 x 3 x 10r

95 x 5

135 x 12, 10, 7

DB Bench

80 x 10, 8, 6

70 x 8

BB Row

135 x 20, 18, 12

Face pulls

MM x 18, 18, 12

OH Dick's Press

65 x 18, 18, 12

Max Contraction Planks x 3

Very strict day, very pumped day!

Labels:
Abs,
Bench Press,
Facepull,
Row,
Shoulder Press

## Wednesday, July 16, 2014

### D3, B1 - Pull

July 16, 2014

Before Supper

Had to hit this a day early as I've got a bunch of running around to do tomorrow and I probably wouldn't feel like working out when done.

Deadlift - reversed my alt grip

135 x 4 x 3r

225 x 3

315 x 1

365 x 9, 8, 10 - last set I TnG'd

Leg Ext

85 x 3 x 20r - last set I RP'd the last 8 reps in 3 little sets. Holy crap! Buggered me up for over 5 minutes haha!

WI Shrugs

45e x 3 x 12r

Chins

BW x 5, 7, 7, 6

PB Curls

80 x 8

100 x 3 x 8r

DB Wrist Curls w/Manus

90 x 20, 15, 15

Cyplenkov Wrist Curls w/T Handle

22.5 x 3 x 15r

Standing Band Crunches

Avr- Front, Right Ob, Left Ob x 20r ea

Before Supper

Had to hit this a day early as I've got a bunch of running around to do tomorrow and I probably wouldn't feel like working out when done.

Deadlift - reversed my alt grip

135 x 4 x 3r

225 x 3

315 x 1

365 x 9, 8, 10 - last set I TnG'd

Leg Ext

85 x 3 x 20r - last set I RP'd the last 8 reps in 3 little sets. Holy crap! Buggered me up for over 5 minutes haha!

WI Shrugs

45e x 3 x 12r

Chins

BW x 5, 7, 7, 6

PB Curls

80 x 8

100 x 3 x 8r

DB Wrist Curls w/Manus

90 x 20, 15, 15

Cyplenkov Wrist Curls w/T Handle

22.5 x 3 x 15r

Standing Band Crunches

Avr- Front, Right Ob, Left Ob x 20r ea

Labels:
Abs,
Chins,
Curl,
Deadlift,
Leg Extension,
Shrug,
Wrist Curl

## Tuesday, July 15, 2014

### D2, B3 - Bench

July 15, 2014

Noon

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 2

240 x 8

Dumbbell Row

105e x 12, 12, 10

Front Plate Raise

45 x 3 x 12r

JM Press

45 x 8

95 x 8

115 x 8

135 x 3 x 8r

I'll do some abs, curls, and maybe club work later.

Noon

Bench Press

45 x 3 x 10r

135 x 5

185 x 3

225 x 2

255 x 1

280 x 2

240 x 8

Dumbbell Row

105e x 12, 12, 10

Front Plate Raise

45 x 3 x 12r

JM Press

45 x 8

95 x 8

115 x 8

135 x 3 x 8r

I'll do some abs, curls, and maybe club work later.

## Monday, July 14, 2014

### D1, B3 - Expletive Squats

July 14, 2014

Before Supper

Crap workout. Feeling good going in and the first few sets then it all went to hell. Got stapled with a weight I was tripling a few months ago. Feel like maybe squatting and pulling on the same day a la Sullivan, having two press days, and a lighter low body day. I got threw off and just quit when I noticed 2 hours had passed and this is all the crap I got done. Pissed.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 2

322 x 1

372 x 1

412 x 1

442 x 1

462 x stapled. Fhaak!!

Bow Bar Paused Squats

52 x 3

142 x 3

232 x 3

Before Supper

Crap workout. Feeling good going in and the first few sets then it all went to hell. Got stapled with a weight I was tripling a few months ago. Feel like maybe squatting and pulling on the same day a la Sullivan, having two press days, and a lighter low body day. I got threw off and just quit when I noticed 2 hours had passed and this is all the crap I got done. Pissed.

Bow Bar Squat

52 x 4 x 3r

142 x 3

232 x 2

322 x 1

372 x 1

412 x 1

442 x 1

462 x stapled. Fhaak!!

Bow Bar Paused Squats

52 x 3

142 x 3

232 x 3

## Sunday, July 13, 2014

## Saturday, July 12, 2014

## Friday, July 11, 2014

### D4, B2 - Press

July 11, 2014

Before Supper

Built my outdoor lifting platform today and got some use out if it starting today. First time doing standing overhead lifts with a barbell since last spring when I went to a gym.

Barbell Press - Push Press the last two sets

45 x 3 x 10r

95 x 5

135 x 5

145 x 5

155 x 5

165 x 5

175 x 5

185 x 5

195 x 4 - hit the spotter and buggered me from getting a 5th

Banded Push-Up

MM x 12, 12, 7

Before Supper

Built my outdoor lifting platform today and got some use out if it starting today. First time doing standing overhead lifts with a barbell since last spring when I went to a gym.

Barbell Press - Push Press the last two sets

45 x 3 x 10r

95 x 5

135 x 5

145 x 5

155 x 5

165 x 5

175 x 5

185 x 5

195 x 4 - hit the spotter and buggered me from getting a 5th

Banded Push-Up

MM x 12, 12, 7

Barbell Row

185 x 12, 12, 12

185 x 12, 12, 12

Face Pulls

MM x 3 x 15r

MM x 3 x 15r

OH Dick's Press

45 x 6

65 x 3 x 15r - as explosive as possible. Cooker!

BB Suitcase Lifts

135 x 5

155 x 5

175 x 1

185 x 1

225 x f

205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers.

45 x 6

65 x 3 x 15r - as explosive as possible. Cooker!

BB Suitcase Lifts

135 x 5

155 x 5

175 x 1

185 x 1

225 x f

205 x 1/f - dropped the left at the top. Just fingers holding the bar these days. The thumb has no bite but I can hook the fingers.

Labels:
Facepull,
Push Ups,
Row,
Shoulder Press,
Suitcase Deads

## Thursday, July 10, 2014

### D3, B2 - Pulls

July 10, 2014

Noon

Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there.

120s rests on core lift, 60s on accessories.

5" Deficit Deadlifts

135 x 3 x 3r

225 x 3

315 x 1

365 x 3 x 5r

Leg Extensions

85 x 20, 20, 12-3

WI Shrugs

45e x 3 x 10r

Pull-ups

BW +5 x 3, 4, 4, 3, 2, 2, 2

Towel Pronation Curls

35 x 3 x 20r

Standing Band Crunches

Avr x 3 x 30r

Noon

Figure I'll do some decent deficit pulls for my block 2 cycle for a while. Can't hurt right? I don't know about you guys but I sure have to talc up my inner biceps for being down there.

120s rests on core lift, 60s on accessories.

5" Deficit Deadlifts

135 x 3 x 3r

225 x 3

315 x 1

365 x 3 x 5r

Leg Extensions

85 x 20, 20, 12-3

WI Shrugs

45e x 3 x 10r

Pull-ups

BW +5 x 3, 4, 4, 3, 2, 2, 2

Towel Pronation Curls

35 x 3 x 20r

Standing Band Crunches

Avr x 3 x 30r

Labels:
Abs,
Arm-Wrestling Exercise,
Curl,
Deadlift,
Leg Extension,
Pullups,
Shrug

## Tuesday, July 8, 2014

### D2, B1 - Bench

July 8, 2014

Noon

Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.

90s rests on the main exercise, 60s on accessories.

Bench Press

45 x 3 x 10r

135 x 4

185 x 3

210 x 10, 8, 7

V-Grip Landmine Row

155 x 3 x 8r

Seated Plate Raises

45 x 3 x 10r

JM Press

45 x 8

95 x 8

115 x 15, 15, 10

Hanging Leg Raise

BW x 3 x 8r - kill my shoulders getting stretched out like that.

Noon

Felt really good. Weak but in a good groove. I can build on that for sure. I also begun work on doing a competition bench namely keeping my head down.

90s rests on the main exercise, 60s on accessories.

Bench Press

45 x 3 x 10r

135 x 4

185 x 3

210 x 10, 8, 7

V-Grip Landmine Row

155 x 3 x 8r

Seated Plate Raises

45 x 3 x 10r

JM Press

45 x 8

95 x 8

115 x 15, 15, 10

Hanging Leg Raise

BW x 3 x 8r - kill my shoulders getting stretched out like that.

Labels:
Abs,
Bench Press,
JM Press,
Laterals,
Row

## Monday, July 7, 2014

### D1, B1 - Squat Cycle 3

July 7, 2014

Noonish

Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.

Bow Bar Squat

52 x 3 x 5r

142 x 3

232 x 2

322 x 5 - pooping

282 x 4 x 8r

Leg Curls

50 x 10, 10, 8 - good for jelly legs

WI Shrugs

45e x 10, 10, 8

NG Pulldowns

205 x 3 x 8r

Purple Bar Curls

80 x 8

90 x 8

100 x 2 x 8r

Noonish

Had a sphincter malfunction on my first squat workset. Got cleaned up, dropped the weight and proceeded. Back is still gimped from the deep tissue massage a couple of weeks ago so I was happy with this work.

Bow Bar Squat

52 x 3 x 5r

142 x 3

232 x 2

322 x 5 - pooping

282 x 4 x 8r

Leg Curls

50 x 10, 10, 8 - good for jelly legs

WI Shrugs

45e x 10, 10, 8

NG Pulldowns

205 x 3 x 8r

Purple Bar Curls

80 x 8

90 x 8

100 x 2 x 8r

## Saturday, July 5, 2014

### Lock and Load

July 5, 2014

Noonish

Lock and Load

Vertical Hold

25 x 20s

35 x 20s

45 x 20s

55 x 20s - 15s rest - 15s

65 x 2s/20s

Lock Raises

35 x 2 x 10r

L&L Curls

25 x 2 x 8r

DB Wrist Curls w/Manus

85 x 20

95 x 15

Cyplenkov Wrist Curls w/T Handle

22.5 x 3 x 15r

Wrist Rocker on the Table

2.5# x 25

Noonish

Lock and Load

Vertical Hold

25 x 20s

35 x 20s

45 x 20s

55 x 20s - 15s rest - 15s

65 x 2s/20s

Lock Raises

35 x 2 x 10r

L&L Curls

25 x 2 x 8r

DB Wrist Curls w/Manus

85 x 20

95 x 15

Cyplenkov Wrist Curls w/T Handle

22.5 x 3 x 15r

Wrist Rocker on the Table

2.5# x 25

Labels:
Arm-Wrestling Exercise,
Curl,
Wrist Curl,
Wrist Rocker

## Friday, July 4, 2014

### D4, B3 - Press

July 4, 2014

Noon

Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.

Seated BTN Press

45 x 3 x 10r

95 x 5

145 x 1

165 x 1

175 x 1

185 x 1

155 x 5

Low Cable Rows - Big V Handle

200 x 3 x 8r

Banded Push-ups

MM x 3 x 10r

Face Pulls

Mini x 3 x 20r

Seated OH Dicks Press

65 x 12, 12, 8

Side Bends

108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.

Noon

Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.

Seated BTN Press

45 x 3 x 10r

95 x 5

145 x 1

165 x 1

175 x 1

185 x 1

155 x 5

Low Cable Rows - Big V Handle

200 x 3 x 8r

Banded Push-ups

MM x 3 x 10r

Face Pulls

Mini x 3 x 20r

Seated OH Dicks Press

65 x 12, 12, 8

Side Bends

108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.

Labels:
Abs,
Facepull,
Push Ups,
Row,
Shoulder Press

## Thursday, July 3, 2014

### D3, B3 - Pull

July 3, 2014

Noon

Hammies and low back feel a bit cooked going in.

Deadlift

135 x 4 x 3r

225 x 3

315 x 1

405 x 1

455 x 1

505 x 1

545 x F at top :(

435 x 5

Leg Extensions

80 x 3 x 18r

BB Shrug

225 x 50r

I'll do my pull-ups and such later.

The rest:

Pull-ups

BW x 3, 4, 5, 5, 4, 3

Pronation Towel Curls

30 x 3 x 20r

Standing Band Crunches

Noon

Hammies and low back feel a bit cooked going in.

Deadlift

135 x 4 x 3r

225 x 3

315 x 1

405 x 1

455 x 1

505 x 1

545 x F at top :(

435 x 5

Leg Extensions

80 x 3 x 18r

BB Shrug

225 x 50r

I'll do my pull-ups and such later.

The rest:

Pull-ups

BW x 3, 4, 5, 5, 4, 3

Pronation Towel Curls

30 x 3 x 20r

Standing Band Crunches

Str x 3 x 20

## Tuesday, July 1, 2014

### D2, B2 - Bench

July 1, 2014

Noonish

Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today.

Bench Press - 120s

45 x 3 x 10r

135 x 5

185 x 3

225 x 1

245 x 3 x 5r

60s rests

V-Grip Landmine Rows

145 x 3 x 10r

Seated Klokov Press

45 x 5

95 x 10, 10, 7

JM Press

45 x 8

95 x 8

115 x 3 x 8r - have to keep reminding my self it's a press and not an extension.

Band Oblique Twists

MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction.

Noonish

Still going good creeping away at the bench. Still no pain so that's good. Wicked pump in my delts today.

Bench Press - 120s

45 x 3 x 10r

135 x 5

185 x 3

225 x 1

245 x 3 x 5r

60s rests

V-Grip Landmine Rows

145 x 3 x 10r

Seated Klokov Press

45 x 5

95 x 10, 10, 7

JM Press

45 x 8

95 x 8

115 x 3 x 8r - have to keep reminding my self it's a press and not an extension.

Band Oblique Twists

MM x 3 x 15r - last set I moved the band up more to shoulder height. Seemed like I got a better contraction.

Labels:
Abs,
Bench Press,
JM Press,
Row,
Shoulder Press

## Monday, June 30, 2014

### D1, B2 - Squat

June 30, 2014

Afternoon

Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again.

Bow Bar Squat - 120s

52 x 5 x 3r

142 x 3

232 x 2

322 x 1

362 x 3 x 5r

60s rests

Dimels

245 x 3 x 20r

Wesley Inman Shrugs - 15s Holds

45e x 3 x 8r - fire up the traps good!

NG Pulldowns

200 x 3 x 8r

Giant Set - 90s rest

Purple Bar Curls 80 x 3 x 8r

Alt DB Curls 40 x 8, 35 x 8, 30 x 8

Conc Hammer Curls 30 x 8, 25 x 2 x 8r

Standing Band Crunches

Str x 3 x 20r

Afternoon

Putting a bit more weight on the hamstring. I wore my Rehband shorts to keep them nice and warm. No issues. Squats felt nice and strong so I'll keep chugging along again.

Bow Bar Squat - 120s

52 x 5 x 3r

142 x 3

232 x 2

322 x 1

362 x 3 x 5r

60s rests

Dimels

245 x 3 x 20r

Wesley Inman Shrugs - 15s Holds

45e x 3 x 8r - fire up the traps good!

NG Pulldowns

200 x 3 x 8r

Giant Set - 90s rest

Purple Bar Curls 80 x 3 x 8r

Alt DB Curls 40 x 8, 35 x 8, 30 x 8

Conc Hammer Curls 30 x 8, 25 x 2 x 8r

Standing Band Crunches

Str x 3 x 20r

## Sunday, June 29, 2014

### Lock and Load Baby!!!

June 29, 2014

Before Supper

No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff.

Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff!

Vertical Hold

25 x 20s

35 x 2 x 20s

45 x 20s

55 x 15s, 2s/10s - right had nothing

Lock Raises

35 x 10, 8/10, 8/10

L&L Curls

25 x 10, 8/12

Before Supper

No practice tonight so I wanted to do a little arm wrestling specific training. I'll be doing some full ROM curls tomorrow as well as some wrist stuff.

Rather than doing my typical Iso's I decided to giver with some of David Horne's lock and load training. Fun stuff!

Vertical Hold

25 x 20s

35 x 2 x 20s

45 x 20s

55 x 15s, 2s/10s - right had nothing

Lock Raises

35 x 10, 8/10, 8/10

L&L Curls

25 x 10, 8/12

## Friday, June 27, 2014

### D4, B1 - Press

June 27, 2014

Noon

Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today.

Seated BTN Press - 90s

45 x 3 x 10r

95 x 3

115 x 10, 10, 7

60s rests

Dips

BW x 13, 10, 8

Ring Rows

BW x 25, 25, 15

Seated Bradford Press

105 x 3 x 8r

Seated Dick's Press

45 x 3 x 12r

Side Bends

108 x 3 x 10r

Noon

Cripes! I'm still freaking bruised up and sore from seeing my deep tissue massage guy on Wednesday. Definitely costing me some reps today.

Seated BTN Press - 90s

45 x 3 x 10r

95 x 3

115 x 10, 10, 7

60s rests

Dips

BW x 13, 10, 8

Ring Rows

BW x 25, 25, 15

Seated Bradford Press

105 x 3 x 8r

Seated Dick's Press

45 x 3 x 12r

Side Bends

108 x 3 x 10r

## Thursday, June 26, 2014

### D3, B1 - Deads

June 26, 2014

Before Supper

Deadlift - 90s, Changed grip to having my right supinated

135 x 5 x 3r

225 x 3

315 x 2

365 x 3 x 8r - gets the sweat machine going with 90 second rests

60s rests for all other sets

Leg Extension

80 x 3 x 15r - wicked pump

Barbell Shrug

315 x 3 x 15r

Pull-up

BW x 3, 4, 5, 4, 3

Towel Pronation Curls

25 x 3 x 20r

Standing Band Crunches

Str x 3 x 20r

Before Supper

Deadlift - 90s, Changed grip to having my right supinated

135 x 5 x 3r

225 x 3

315 x 2

365 x 3 x 8r - gets the sweat machine going with 90 second rests

60s rests for all other sets

Leg Extension

80 x 3 x 15r - wicked pump

Barbell Shrug

315 x 3 x 15r

Pull-up

BW x 3, 4, 5, 4, 3

Towel Pronation Curls

25 x 3 x 20r

Standing Band Crunches

Str x 3 x 20r

## Wednesday, June 25, 2014

### Some Extra Arm Stuff

June 25, 2014

Noon

Just some extra stuff.

Played with the baby Inch

DB Wrist Curls w/Manus

80 x 20

85 x 18, 15

Cyplenkov Wrist Curls w/T Handle

20 x 20, 20, 15

1" Wrist Roller - Extensors

25# x 2 x 1r

Noon

Just some extra stuff.

Played with the baby Inch

DB Wrist Curls w/Manus

80 x 20

85 x 18, 15

Cyplenkov Wrist Curls w/T Handle

20 x 20, 20, 15

1" Wrist Roller - Extensors

25# x 2 x 1r

## Tuesday, June 24, 2014

### D2, B3 - Bench

June 24, 2014

Noon

Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 3

235 x 6

V-Grip Landmine Row

145 x 3 x 8r

Klokov Seated Press

45 x 5

95 x 10, 9, 6

Band Pushdowns

Avr x 3 x 18r

Band Oblique Twists

MM x 3 x 12r

Blobbing between bench sets.

Noon

Arm was a tad ouchy for benching. Lining up a deep tissue massage to see if that helps.

Bench Press

45 x 3 x 8r

135 x 5

185 x 3

225 x 2

255 x 1

275 x 3

235 x 6

V-Grip Landmine Row

145 x 3 x 8r

Klokov Seated Press

45 x 5

95 x 10, 9, 6

Band Pushdowns

Avr x 3 x 18r

Band Oblique Twists

MM x 3 x 12r

Blobbing between bench sets.

Labels:
Abs,
Bench Press,
Pinch,
Row,
Shoulder Press,
Wide Pinch

## Monday, June 23, 2014

### Mark Bell and Power Magazine Support for Bob Wanamaker

From Mark Bell's Facebook Page:

http://www.gofundme.com/abq3ck

### D1, B3 - Squat

June 23, 2014

Noon

Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.

Front Squat

45 x 3 x 3r

135 x 3

185 x 3

225 x 2

275 x 1

235 x 5

60s Rests

RDL

135 x 12

225 x 3 x 20r

BB Shrug

405 x 12, 10, 10

NG Pulldowns

190 x 3 x 8r

Purple Bar Curls

80 x 15, 15, 10

Standing Band Crunch

Str x 3 x 18r

Noon

Went with front squats to take some load off of the hamstring to give it a bit more healing time. 275 was easy but I felt a little twinge so I stopped there.

Front Squat

45 x 3 x 3r

135 x 3

185 x 3

225 x 2

275 x 1

235 x 5

60s Rests

RDL

135 x 12

225 x 3 x 20r

BB Shrug

405 x 12, 10, 10

NG Pulldowns

190 x 3 x 8r

Purple Bar Curls

80 x 15, 15, 10

Standing Band Crunch

Str x 3 x 18r

## Friday, June 20, 2014

### D4, B2 - Press

June 20, 2014

Before Supper

A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.

Seated BTN Press - 90s

45 x 3 x 10r

95 x 5

145 x 6, 6, 5

Dips - 60s

BW x 15, 10, 8

Ring Rows - 60s

BW x 25, 20, 17

Seated Bradford Press - 60s

95 x 3 x 12r

Seated OH Dick's Press - 30s

45 x 12, 12, 8

Max Contraction Plank - 30s

BW x 3

Before Supper

A couple new things; the Overhead Dick's press and a slightly different plank. First time trying that Dick's press and holy crap it doesn't take much to fry the triceps as long as you do it right and keep your elbows as high as possible the whole time. The other thing with the plank is that rather than holding for max time (which I can do for what seems like ages) I just maximally contracted everything from my hips to my armpits for 20-30 seconds. Big difference and I think it'll have a great payoff. Second week going back to some ring rows as well. They blow up my whole upper back as well as my biceps probably more than anything else. Good stuff.

Seated BTN Press - 90s

45 x 3 x 10r

95 x 5

145 x 6, 6, 5

Dips - 60s

BW x 15, 10, 8

Ring Rows - 60s

BW x 25, 20, 17

Seated Bradford Press - 60s

95 x 3 x 12r

Seated OH Dick's Press - 30s

45 x 12, 12, 8

Max Contraction Plank - 30s

BW x 3

## Thursday, June 19, 2014

### D3, B2 - Pulls

June 19, 2014

Before Supper

Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement.

Deadlift - 90s

Floor

135 x 4 x 3r

225 x 2 x 3r

Blocks

315 x 3

405 x 1

455 x 3 x 4r

45s to 60s on all assistance work

Paused Leg Extensions

75 x 3 x 15r

BB Shrugs

405 x 3 x 10r

Pull-ups

BW x 3, 3, 3, 3, 5

Alt DB Curl

65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol!

Russian Twists

4k Medicine Ball x 3 x 15r

Before Supper

Handling my hamstring with kid gloves because of last week. Still I got a pretty good sweat going with 80% humidity in the basement.

Deadlift - 90s

Floor

135 x 4 x 3r

225 x 2 x 3r

Blocks

315 x 3

405 x 1

455 x 3 x 4r

45s to 60s on all assistance work

Paused Leg Extensions

75 x 3 x 15r

BB Shrugs

405 x 3 x 10r

Pull-ups

BW x 3, 3, 3, 3, 5

Alt DB Curl

65e x 3 x 5r - My right was substantially stronger. Must've arm wrestled more with my left last night lol!

Russian Twists

4k Medicine Ball x 3 x 15r

## Tuesday, June 17, 2014

### D2, B1 - Bench

June 17, 2014

Noon

Well today I tried seated Klokov presses for the first time. Wow! I don't think I can recall any other exercise that goes from feeling light and easy to grind so quick. Each rep I let the bar relax on my traps before firing up. Really hits square on the delts.

60s rests

Bench Press

45 x 3 x 8r

135 x 3

185 x 3

205 x 3 x 8r

V-Grip Landmine Rows

135 x 3 x 8r

Klokov Seated Press - no back support

45 x 8

95 x 10, 8, 5

Band Pushdowns

Avr x 3 x 15r

Dragon Flag

BW x 3 as long as possible

Noon

Well today I tried seated Klokov presses for the first time. Wow! I don't think I can recall any other exercise that goes from feeling light and easy to grind so quick. Each rep I let the bar relax on my traps before firing up. Really hits square on the delts.

60s rests

Bench Press

45 x 3 x 8r

135 x 3

185 x 3

205 x 3 x 8r

V-Grip Landmine Rows

135 x 3 x 8r

Klokov Seated Press - no back support

45 x 8

95 x 10, 8, 5

Band Pushdowns

Avr x 3 x 15r

Dragon Flag

BW x 3 as long as possible

Labels:
Abs,
Bench Press,
Pressdown,
Row,
Shoulder Press

## Monday, June 16, 2014

### D1, B1 - Squat

June 16, 2014

Noon

Testing a bit on my hammy from last Thursday's incident. I planned on working to 322 but it was starting to twinge a bit at 232. Wrapped my hammy in a 2m wrap but it just didn't feel right after the second set so I called it there. I'll let it heal some more.

60s rests

Bow Bar Squat

52 x 3 x 5r

142 x 5

232 x 5, 12, 12

Band GM's Avr x 3 x 20r

Incline DB Shrug w/3ct 40e x 25, 25, 20

NG Pulldowns 170 x 3 x 8r

Barbell Curl x 15 - way too tough on my wrists

Purple Bar Curls

30 x 10

80 x 12, 12, 10

Standing Band Crunches Str x 3 x 15r

Noon

Testing a bit on my hammy from last Thursday's incident. I planned on working to 322 but it was starting to twinge a bit at 232. Wrapped my hammy in a 2m wrap but it just didn't feel right after the second set so I called it there. I'll let it heal some more.

60s rests

Bow Bar Squat

52 x 3 x 5r

142 x 5

232 x 5, 12, 12

Band GM's Avr x 3 x 20r

Incline DB Shrug w/3ct 40e x 25, 25, 20

NG Pulldowns 170 x 3 x 8r

Barbell Curl x 15 - way too tough on my wrists

Purple Bar Curls

30 x 10

80 x 12, 12, 10

Standing Band Crunches Str x 3 x 15r

## Saturday, June 14, 2014

### Some Arm Stuff

June 14, 2014

Noon

Just a bit of extra work as I won't be pulling again until next Friday.

60s rests between all sets

Pinwheel Curls 40e x 10, 10, 10, 8, 8

Incline Curls 40e x 3 x 8r

Towel Pronation Curls 25 x 4 x 20r

Cyplenkov Wrist Curls w/T Handle 20 x 20, 20, 15, 15

I was going to do some regular DB wrist curls as well but it hurts my hamstring too much to pick up the heavier bells yet.

Noon

Just a bit of extra work as I won't be pulling again until next Friday.

60s rests between all sets

Pinwheel Curls 40e x 10, 10, 10, 8, 8

Incline Curls 40e x 3 x 8r

Towel Pronation Curls 25 x 4 x 20r

Cyplenkov Wrist Curls w/T Handle 20 x 20, 20, 15, 15

I was going to do some regular DB wrist curls as well but it hurts my hamstring too much to pick up the heavier bells yet.

## Friday, June 13, 2014

### D4, B3 - Press

June 13, 2014

Noon

Feeling beat up. Leg is still sore but that's to be expected. My arms and shoulders got ouched quick as I guess I'm not healed up from Wednesdays arm wrestling. Tomorrow I might do some curls and wrist stuff.

All sets at 60s rests with the exception of the BTN.

Seated BTN Press

45 x 3 x 8r

95 x 5

145 x 2

165 x 1

175 x 1

150 x 5

Dips

BW x 3 x 10r

Ring Row

BW x 20, 20, 15

3 Way Delt Raise

25e x 3 x 5r

Incline Tate Press

40e x 3 x 8r

Noon

Feeling beat up. Leg is still sore but that's to be expected. My arms and shoulders got ouched quick as I guess I'm not healed up from Wednesdays arm wrestling. Tomorrow I might do some curls and wrist stuff.

All sets at 60s rests with the exception of the BTN.

Seated BTN Press

45 x 3 x 8r

95 x 5

145 x 2

165 x 1

175 x 1

150 x 5

Dips

BW x 3 x 10r

Ring Row

BW x 20, 20, 15

3 Way Delt Raise

25e x 3 x 5r

Incline Tate Press

40e x 3 x 8r

Labels:
Dip,
Laterals,
Row,
Shoulder Press,
Tate Press

## Thursday, June 12, 2014

### D3, B3 - Pulls

June 12, 2014

Before Supper

I think those goddamn rice crispy bastards were hiding in the basement today. My back was still a bit fatigued from the higher rep GM's on Monday so I decided to pull sumo.

Warm-ups went good and 455 felt very easy. I'm supposed to work to a max single, double, or triple today and by the feel of the 455 I felt pretty confident on getting 5+ with 505. Loaded up. Took out the slack. Started pulling back aaand... Snap! Crackle! Pop!

My left hamstring had a good 3-4 good pops in it without the bar even leaving the floor on the first rep. Hobbled to get some Robaxacet in me quickly. Still cramping a bit. Hopefully just some adhesions that let loose. Anyways that's it for today. Hopefully Friday the 12th goes better haha! At least last night at arm wrestling everything felt good.

Before Supper

I think those goddamn rice crispy bastards were hiding in the basement today. My back was still a bit fatigued from the higher rep GM's on Monday so I decided to pull sumo.

Warm-ups went good and 455 felt very easy. I'm supposed to work to a max single, double, or triple today and by the feel of the 455 I felt pretty confident on getting 5+ with 505. Loaded up. Took out the slack. Started pulling back aaand... Snap! Crackle! Pop!

My left hamstring had a good 3-4 good pops in it without the bar even leaving the floor on the first rep. Hobbled to get some Robaxacet in me quickly. Still cramping a bit. Hopefully just some adhesions that let loose. Anyways that's it for today. Hopefully Friday the 12th goes better haha! At least last night at arm wrestling everything felt good.

## Tuesday, June 10, 2014

### D2, B2 - Bench

June 10, 2014

Noon

Bench Press - 120s

45 x 3 x 8r

135 x 5

185 x 3

235 x 3 x 5r

V-Grip Landmine Row - 60s

115 x 18, 18, 15

Band Pull-Aparts - 60s

MM x 3 x 25r

JM Press - 60s

65 x 3 x 18r

Dragon Flags - 60s

BW x 3 x 2r - Hold as long as possible

Noon

Bench Press - 120s

45 x 3 x 8r

135 x 5

185 x 3

235 x 3 x 5r

V-Grip Landmine Row - 60s

115 x 18, 18, 15

Band Pull-Aparts - 60s

MM x 3 x 25r

JM Press - 60s

65 x 3 x 18r

Dragon Flags - 60s

BW x 3 x 2r - Hold as long as possible

Labels:
Abs,
Bench Press,
JM Press,
Pull-Apart,
Row

## Monday, June 9, 2014

### D1, B2 - Squat

June 9, 2014

Before Supper

Played a little smarter with the weight and reps on the core work. Timed rests play a big part but I feel like my conditioning is getting much better. Time for a Don Tomas and a bunch of chicken!

Squat w/Bow Bar - 120s

52 x 4 x 3r

142 x 3

232 x 2

322 x 1

362 x 3 x 4r

Baby Inch picks between sets.

GM's w/Bow Bar - 60s

142 x 3 x 15r - Cardio bouncing up and down so many times.

Seated DB Shrug w/3ct - 60s

65 x 3 x 18r

NG Pulldowns - 60s

150 x 3 x 12r

DB Hammer Curls - 60s

25e x 20, 20, 15

Standing Band Crunches - 30s

Avr x 3 x 15r

Before Supper

Played a little smarter with the weight and reps on the core work. Timed rests play a big part but I feel like my conditioning is getting much better. Time for a Don Tomas and a bunch of chicken!

Squat w/Bow Bar - 120s

52 x 4 x 3r

142 x 3

232 x 2

322 x 1

362 x 3 x 4r

Baby Inch picks between sets.

GM's w/Bow Bar - 60s

142 x 3 x 15r - Cardio bouncing up and down so many times.

Seated DB Shrug w/3ct - 60s

65 x 3 x 18r

NG Pulldowns - 60s

150 x 3 x 12r

DB Hammer Curls - 60s

25e x 20, 20, 15

Standing Band Crunches - 30s

Avr x 3 x 15r

## Friday, June 6, 2014

### D4, B1 - Press

June 6, 2014

Noon

Seated BTN Press - 60s

45 x 3 x 10r

95 x 3

115 x 10, 10, 6

Dip - 60s

BW x 10, 8, 8

Pendley Row - 60s

225 x 3 x 9r

Paused Rear Delt Raise - 60s

25e x 3 x 12r

Incline DB Tate Press - 60s

30e x 20, 15, 10

Hanging Leg Tucks - 60s

BW x 3 x 8r - tough stretch on the shoulders. Best to do more.

Noon

Seated BTN Press - 60s

45 x 3 x 10r

95 x 3

115 x 10, 10, 6

Dip - 60s

BW x 10, 8, 8

Pendley Row - 60s

225 x 3 x 9r

Paused Rear Delt Raise - 60s

25e x 3 x 12r

Incline DB Tate Press - 60s

30e x 20, 15, 10

Hanging Leg Tucks - 60s

BW x 3 x 8r - tough stretch on the shoulders. Best to do more.

Labels:
Abs,
Dip,
Laterals,
Row,
Shoulder Press,
Tate Press

## Thursday, June 5, 2014

### D3, B1 - Pulls

June 5, 2014

Early

Worked out pretty early this morning as Gail and I had to get out the door for appointments. Second last rep on the shrugs something twinged in my back. Freaking hurt. Stopped, had a shower, Robax, and the foam roller. Really worked on feeling the muscles and getting good contractions.

Rounded Back SLDL - 60s

135 x 3 x 5r

225 x 12, 12, 10

Lunges - 60s

BW x 3 x 12r - really blow up my quads

BB Shrug w/3ct - 60s

225 x 3 x 12r

I'll see how I feel and how late I get home for the pull-ups and curls.

Evening

DO Pull-ups - I suck at these bigtime 60s

BW x 3, 3, 3, 2, 1

Pinwheel Curls - 60s

40e x 10, 10, 10, 8, 6

Early

Worked out pretty early this morning as Gail and I had to get out the door for appointments. Second last rep on the shrugs something twinged in my back. Freaking hurt. Stopped, had a shower, Robax, and the foam roller. Really worked on feeling the muscles and getting good contractions.

Rounded Back SLDL - 60s

135 x 3 x 5r

225 x 12, 12, 10

Lunges - 60s

BW x 3 x 12r - really blow up my quads

BB Shrug w/3ct - 60s

225 x 3 x 12r

I'll see how I feel and how late I get home for the pull-ups and curls.

Evening

DO Pull-ups - I suck at these bigtime 60s

BW x 3, 3, 3, 2, 1

Pinwheel Curls - 60s

40e x 10, 10, 10, 8, 6

Labels:
Curl,
Lunge,
Pullups,
Shrug,
Stiff Legged DL

## Tuesday, June 3, 2014

### D2, B3 - Bench

June 3, 2014

Noon

Bench felt good. Nice and tight and pain free. Taking it easy.

Bench Press

45 x 3 x 5r

135 x 3

185 x 2

225 x 1

255 x 1

275 x 1

295 x 1

250 x 6

V-Grip Landmine Row - 30s

115 x 15, 15, 10

Band Pullaparts - 30s

MM x 3 x 20r

JM Press - 30s

65 x 3 x 15r

Ab Wheel - 30s

BW x 10, 8, 8

Noon

Bench felt good. Nice and tight and pain free. Taking it easy.

Bench Press

45 x 3 x 5r

135 x 3

185 x 2

225 x 1

255 x 1

275 x 1

295 x 1

250 x 6

V-Grip Landmine Row - 30s

115 x 15, 15, 10

Band Pullaparts - 30s

MM x 3 x 20r

JM Press - 30s

65 x 3 x 15r

Ab Wheel - 30s

BW x 10, 8, 8

Labels:
Ab Wheel,
Bench Press,
JM Press,
Pull-Apart,
Row

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