ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Jan 27, 2007 15:41:49 GMT -5
Friday
rack DL 570x3 580x3
skipped zerchers
cable row 210x10 210x10
pull throughs 180x10
ez bar curl 125x5
concentration 65x5
abs 75lbs (oly bar)+bwx8
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Jan 29, 2007 20:03:46 GMT -5
Monday
pause squats 465x3 465x3
Gm's 350x5
hips 210x35
Groin 190x20
abs 205x15
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Jan 31, 2007 20:36:55 GMT -5
Wensday
rack press, touching chest 255x1 250x3 250x1
Db hammer press 85x7
Db press 85x10
front raises yellow bandx20 yellox20
Side raises yellow bandx20 yellox20
Band bench press (for tricep) 225+yellowx3 225xyellow+blackx3
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 1, 2007 16:51:31 GMT -5
Wensday
rack press, touching chest 255x1 250x3 250x1
Db hammer press 85x7
Db press 85x10
front raises yellow bandx20 yellox20
Side raises yellow bandx20 yellox20
Band bench press (for tricep) 225+yellowx3 225xyellow+blackx3
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 1, 2007 16:54:44 GMT -5
thurs-Deads
540x3
600x1 A little ugly at the top, but I did it.
Zerchers 440x5
Pull throughs 190x15
db rows 180x5
Screw curls
Abs swiss ball crunches bw+100x10
Frist time i've ever done 600 sucessfully.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 5, 2007 18:22:44 GMT -5
monday
squats 510x4-pr 510x3
Gm's 355x4
reverse hyper 250x10
cble crunches with swiss ball bw+30lbsx8 samex8
groin 190x25
hips x25
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 7, 2007 18:33:23 GMT -5
Wensday
bottom up rack bench 255x3 260x3 260x1
Db press 90x8 90x8
lateral raises 30 eachx6
rotator work.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 8, 2007 18:56:22 GMT -5
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thursday
Rack deads 590x3 590x2+1 (regrip)
pull throughs 200x10
cable rows 220x8 220x10
swiss ball cable crunches 40x6 40x8
concentration curls 55x10
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Post by Joey Smith on Feb 9, 2007 14:58:16 GMT -5
Greta job on the 600# pull bro!....
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 12, 2007 18:25:17 GMT -5
Monday
pause squats 470x3 470x3
abs cable swiss ball crunches 50x6 50x6
reverse hyper 250x12
leg press (for old times sake) 765x6
groin 2x20
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 12, 2007 18:25:57 GMT -5
Greta job on the 600# pull bro!.... Thanks, I enjoyed it for about 3 days, then said it was time to gte focued on 7 haha.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 15, 2007 21:56:47 GMT -5
thurs
deads 550x3 560x2.75
zerchers 405x8
pullthroughs 210x10
cable rows 230x12
pull downs 180x10
concentration curls 60x8
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 16, 2007 23:08:08 GMT -5
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Firday
Rack presses bottom up, touching chest with arch 260x3 260x2.5 260x1
Db presses 100x4 100x4
Clean and jerk 155x3 160x3 160x3
rotator stuff.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 19, 2007 19:25:45 GMT -5
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Monday-
Squats 520x3 530x3
Gm's 320x8
groin 195x20
hips 210x30
light ab work, they're still bothering me.
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ajm
Gym Bag Carrier Member
Posts: 80
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Post by ajm on Feb 20, 2007 22:25:14 GMT -5
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tuesday
bottom up rack presses 265x3 275x1
Db press 100x6 100x6
Skipped shoulder work, left shoulder was not happy.
tri push downs 60x12 80x10
rotator __________________
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