rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Feb 22, 2010 14:54:13 GMT -5
Post by rigdon on Feb 22, 2010 14:54:13 GMT -5
2/22/10
SQUAT 10X1@BAR-WEIGHT 10X1@135 5X1@230 5X1@320 5X1@410 5X1@500
LEG PRESS 10X3@720
LEG EXT 10X3@130
SEATED LEG CURL 10X3@130
STANDING CALF PRESS 20X3@BODY-WEIGHT
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Feb 25, 2010 19:28:49 GMT -5
Post by rigdon on Feb 25, 2010 19:28:49 GMT -5
2/24/10
BENCH 20X1@BAR-WEIGHT 10X1@135 10X1@225 5X1@315 WITH MINI BANDS BEHIND BACK 8X1@315 5X1@315 WITH MINI BANDS BEHIND BACK 8X1@315
ISO INCLINE BENCH 8X1@310 8X1@290 10X1@250
CABLE CROSSOVERS 15X3@60
DIPS 20X2@BODY-WEIGHT
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 1, 2010 13:04:07 GMT -5
Post by rigdon on Mar 1, 2010 13:04:07 GMT -5
3/1/10
SQUAT 10X1@BAR-WEIGHT 10X1@135 8X1@225 5X1@345 5X1@435 5X2@525 (RAW PR)
FRONT SQUATS 5X1@225 5X2@275
LEG EXT 10X3@150
LYING LEG CURLS 10X3@150
STANDING CALF PRESS 20X2@BODY-WEIGHT
ABOUT 3 MONTHS TO GO BEFORE I START MY MINI PREP FOR MY TRAINING ON MY NEXT MEET!!!!!!!!!!!!!!!!!!!!!!!!
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 4, 2010 17:45:54 GMT -5
Post by rigdon on Mar 4, 2010 17:45:54 GMT -5
3/4/10
BENCH WARM UP SETS 10X1@BAR-WEIGHT 10X1@135 8X1@225 WORK SETS 5X1@315 5X1@365 5X1@405 DROP SETS 12X1@315 20X1@225
INCLINE PRESS 6X1@275 6X2@295
SEATED MACHINE DECLINE PRESS 8X1@270 10X2@180
DB KENNELLY EXTENSIONS 10X1@40 10X1@45 10X1@50
TRICEP PUSHDOWNS 20X2@60
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 7, 2010 22:02:54 GMT -5
Post by rigdon on Mar 7, 2010 22:02:54 GMT -5
3/6/10
LAT PULL DOWN FRONT WARM UP SETS 10X2@100 WORK SETS 8X3@200
DEADS OFF FLOOR 5X1@225 5X1@315 3X1@405 NOT BAD BUT COULD BE BETTER. GOING TO TRY AND GO UP 5LBS A WEEK UNTIL I START TRAINING FOR MY MEET. GRIP STRENGTH SUX THOUGH, ANY SUGGESTIONS WOULD BE MOST HELPFUL.
LOW PULLEY ROWS 8X3@200
DB SHRUGS 15X1@105 15X1@120 15X1@135
HYPOS 20X3
ROPE PULL DOWNS 10X3@100 THIS IS JUST FOR STRETCHING THE BACK ONLY.
MACHINE CLOSE GRIP CURLS (OUTER BICEP HEAD) 10X1@100 10X1@110 10X1@120
ZOTTMAN CURLS 10X2@40
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 8, 2010 17:25:25 GMT -5
Post by rigdon on Mar 8, 2010 17:25:25 GMT -5
3/8/10
SQUAT WARM UP SETS 10X1@BAR-WEIGHT 10X1@135 8X1@225 WORK SETS 5X1@315 5X1@405 5X1@500
LEG EXT 10X3@170
SEATED LEG CURL 10X3@130
ABDUCTOR 20X1@110
ADDUCTOR 20X1@110
STANDING CALF PRESS 20X3@BODY-WEIGHT
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 10, 2010 13:00:35 GMT -5
Post by rigdon on Mar 10, 2010 13:00:35 GMT -5
3/10/10
BENCH WARM UP SETS 20X1@BAR-WEIGHT 10X1@135 8X1@225 WORK SETS 5X1@315 3X2@405 10X1@315 20X1@225
SEATED INCLINE MACHINE 10X1@250 8X1@270 6X1@290
SEATED DECLINE 8X1@230 10X2@180
SEATED FLY MACHINE 10X3@130
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 13, 2010 23:21:58 GMT -5
Post by rigdon on Mar 13, 2010 23:21:58 GMT -5
3/12/10
DEADS WITH MINI BANDS (OFF FLOOR) 10X1@135 10X1@225 5X1@315 5X3@405 3X3@455 FELT PRETTY GOOD TO LIFT HEAVY AGAIN. EVEN THOUGH I HAD ASSISTANCE FROM THE BANDS. WILL SHOOT FOR 475 NEXT WEEK.
LAT PULL-DOWNS FRONT 10X3@200
DBSL'S 20X3@200
ROPE PULL-DOWNS 10X3@120
DB SHRUGS 10X2@120 10X1@135
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 16, 2010 20:27:10 GMT -5
Post by rigdon on Mar 16, 2010 20:27:10 GMT -5
3/16/10
SQUAT WARM UP SETS 20X1@BAR-WEIGHT 10X1@135 10X1@225 10X1@315 WORK SETS W/ KNEE WRAPS 5X1@405 SMOKE SHOW 5X1@495 EASY 5X2@525 BRING IT BABY (RAW PR)
FRONT SQUATS 10X1@225 8X1@275 6X1@295
LEG EXT 10X3@170
SEATED LEG CURL 10X3@150
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 26, 2010 5:35:43 GMT -5
Post by rigdon on Mar 26, 2010 5:35:43 GMT -5
3/17/10
BENCH 20X1@BAR-WEIGHT 10X1@135 8X1@225 5X1@315 5X1@385 3X2@405
INCLINE BENCH 6X1@225 6X1@275 6X1@315
DIPS 10X3@BODY-WEIGHT W/ 5OLB KETTLE-BELL AROUND WAIST
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 26, 2010 5:51:42 GMT -5
Post by rigdon on Mar 26, 2010 5:51:42 GMT -5
3/18/10
LAT PULLDOWN FRONT 10X3@120 8X3@200
RACK PULLS W/ STRAPS 3X1@405 3X1@495 3X1@545
DB ROWS 8X3@105
HYPERS 20X3
ROPE PULLS 10X3@110
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 26, 2010 6:07:21 GMT -5
Post by rigdon on Mar 26, 2010 6:07:21 GMT -5
3/19/10
DB FRONT RAISES 10X1@40 10X1@50 10X1@60
MACHINE SIDE LATERALS 10X1@130 10X1@150 10X1@170
REAR DELT MACHINE 10X1@130 10X1@150 10X1@170
ZOTTMAN CURLS 8X1@30 8X1@40 8X1@50
BB CURL 15X1@95
SINGLE ARM TRICEP EXT 8X3@50
TRICEP PUSH DOWN 20X1@50
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 26, 2010 6:21:27 GMT -5
Post by rigdon on Mar 26, 2010 6:21:27 GMT -5
3/22/10
SQUAT 10X1@BAR 5X1@135 5X1@225 5X1@315 KNEE WRAPS 5X1@405 5X1@495 5X1@515 1X1@555 (NEW RAW PR BY 25 LBS)
LEG EXT 10X3@170
SEATED LEG CURL 10X3@150
STANDING CALF PRESS 20X3@BODY-WEIGHT
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Mar 26, 2010 7:25:03 GMT -5
Post by rigdon on Mar 26, 2010 7:25:03 GMT -5
3/24/10
BENCH 10X1@BAR 10X1@135 8X1@225 5X1@315 3X1@405 10X1@315 15X1@225 30X1@135
INCLINE MACHINE 8X1@250 8X1@255 8X1@260
DECLINE MACHINE 10X1@180 10X1@230 8X1@250
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rigdon
Brow Wiper Member
Posts: 19
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MY LOG
Apr 2, 2010 14:34:47 GMT -5
Post by rigdon on Apr 2, 2010 14:34:47 GMT -5
3/29/10
SQUAT 10X1@BAR-WEIGHT 10X1@135 8X1@225 5X1@315 ADD BELT AND KNEE WRAPS 5X1@405 5X1@495 FELT A LITTLE SORE THIS WEEK. STILL RECOVERING FROM MY RAW PR I DID LAST WEEK AND SHOCKED MYSELF. WILL HIT IS HARD AGAIN NEXT WEEK. GOING FOR 520X5.
FRONT SQUATS 5X1@225 5X1@275
LEG EXTENSIONS 10X3@150
LIKE I SAID EARLIER I FELT DEAD. GOING TO TAKE IT EASY THE REST OF THE WEEK.
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