Post by Mat Helmer on Mar 13, 2007 16:03:30 GMT -5
I'll start it off, from near the end of February. ;D
MON 26 FEB 07
Shoulder day today.
Military Press (Straight Dumbell)
1 sets of 3 reps @ 220 pounds.
5 sets of 3 reps @ 240 pounds.
**Rest was 2.5 minutes between sets.**
One Arm Dumbell Lateral Raises
1 sets of 3 reps @ 55 pounds.
5 sets of 3 reps @ 65 pounds.
**Rest was 2.5 minutes between sets.**
WED 28 FEB 07
Back day today.
Front Lat Pulldowns (Wide Underhand Grip)
5 sets of 5 reps @ 300 pounds.
**Tough tonight. I’ll stay here for a bit. Rest was 2.5 minutes between sets.**
One Arm Dumbell Rows
5 sets of 3 reps @ 205 pounds.
**Felt OK, I just need a bit more concentration to add a 4th rep to these. Rest was 2 minutes between sets.**
THU 01 MAR 07
Gripping day today.
COC #3
5 sets of 3 reps @ MMS to fully closed.
**2006. Rest was 2 minutes between sets.**
COC #4
5 sets of 1 reps @ MMS to 1/4 inch from fully closed.
**2005. Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 and 1/16 inch for a three count. Rest was 2 minutes between sets.**
Beef Builder Grip Machine (Single Handed)
5 sets of 1 hold @ 225 pounds for 5 seconds.
**Easier today, so I’ll increase to 235 next time. Plate weight only shown. Rest was 2 minutes between sets.**
FRI 02 MAR 07
Chest day today.
Bench Press (Straight Barbell)
5 sets of 5 reps @ 310 pounds.
**Free weight, 2.5 minute rest in between each set.**
Flat Barbell Bench Press Lockouts (Straight Barbell)
5 sets of 3 reps @ 410 pounds.
**Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**
WED 07 MAR 07
Back/Biceps day today.
Front Lat Pulldowns (Wide Underhand Grip)
5 sets of 5 reps @ 310 pounds.
**Rest was 2.5 minutes between sets.**
Front Lat Pulldowns (Narrow Parallel Grip)
5 sets of 3 reps @ 310 pounds.
**Rest was 2 minutes between sets.**
Dumbell Hammer Curl
1 sets of 3 reps @ 105 pounds.
1 sets of 3 reps @ 110 pounds.
1 sets of 3 reps @ 115 pounds.
1 sets of 3 reps @ 120 pounds.
1 sets of 3 reps @ 125 pounds.
**Rest was 2 minutes between sets.**
SAT 10 MAR 07
Chest day today.
Close Grip Bench Press (Straight Barbell)
5 sets of 5 reps @ 300 pounds.
**No wonder these felt hard today… normally I only do 3 reps with 300. Free weight, 2.5 minute rest in between each set.**
Flat Barbell Bench Press Lockouts (Straight Barbell)
5 sets of 3 reps @ 410 pounds.
**Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**
Dumbell Flys
5 sets of 5 reps @ 95 pounds.
**Too light. Next time, 105 and up. Rest was 2 minutes between sets.**
MON 12 MAR 07
Gripping day today.
COC #3
5 sets of 3 reps @ MMS to fully closed.
**2006. Rest was 2 minutes between sets.**
COC #4
5 sets of 1 reps @ MMS to 1/4 inch from fully closed.
**2005. Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 and 1/16 inch for a three count. Rest was 2 minutes between sets.**
BBP
5 sets of 1 reps @ MMS to 1 inch from fully closed.
**2006. Crushed to 1 inch and held there. Forced closed to 1/2 inch and then BFN (Bounce Forced Negative) from 1/2 inch, out to 1 inch for a three count. Rest was 2 minutes between sets.**
COC #3
5 sets of 5 reps @ LS to fully closed.
**2005. Aggressive speed reps. Rest was 2 minutes between sets.**
MON 26 FEB 07
Shoulder day today.
Military Press (Straight Dumbell)
1 sets of 3 reps @ 220 pounds.
5 sets of 3 reps @ 240 pounds.
**Rest was 2.5 minutes between sets.**
One Arm Dumbell Lateral Raises
1 sets of 3 reps @ 55 pounds.
5 sets of 3 reps @ 65 pounds.
**Rest was 2.5 minutes between sets.**
WED 28 FEB 07
Back day today.
Front Lat Pulldowns (Wide Underhand Grip)
5 sets of 5 reps @ 300 pounds.
**Tough tonight. I’ll stay here for a bit. Rest was 2.5 minutes between sets.**
One Arm Dumbell Rows
5 sets of 3 reps @ 205 pounds.
**Felt OK, I just need a bit more concentration to add a 4th rep to these. Rest was 2 minutes between sets.**
THU 01 MAR 07
Gripping day today.
COC #3
5 sets of 3 reps @ MMS to fully closed.
**2006. Rest was 2 minutes between sets.**
COC #4
5 sets of 1 reps @ MMS to 1/4 inch from fully closed.
**2005. Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 and 1/16 inch for a three count. Rest was 2 minutes between sets.**
Beef Builder Grip Machine (Single Handed)
5 sets of 1 hold @ 225 pounds for 5 seconds.
**Easier today, so I’ll increase to 235 next time. Plate weight only shown. Rest was 2 minutes between sets.**
FRI 02 MAR 07
Chest day today.
Bench Press (Straight Barbell)
5 sets of 5 reps @ 310 pounds.
**Free weight, 2.5 minute rest in between each set.**
Flat Barbell Bench Press Lockouts (Straight Barbell)
5 sets of 3 reps @ 410 pounds.
**Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**
WED 07 MAR 07
Back/Biceps day today.
Front Lat Pulldowns (Wide Underhand Grip)
5 sets of 5 reps @ 310 pounds.
**Rest was 2.5 minutes between sets.**
Front Lat Pulldowns (Narrow Parallel Grip)
5 sets of 3 reps @ 310 pounds.
**Rest was 2 minutes between sets.**
Dumbell Hammer Curl
1 sets of 3 reps @ 105 pounds.
1 sets of 3 reps @ 110 pounds.
1 sets of 3 reps @ 115 pounds.
1 sets of 3 reps @ 120 pounds.
1 sets of 3 reps @ 125 pounds.
**Rest was 2 minutes between sets.**
SAT 10 MAR 07
Chest day today.
Close Grip Bench Press (Straight Barbell)
5 sets of 5 reps @ 300 pounds.
**No wonder these felt hard today… normally I only do 3 reps with 300. Free weight, 2.5 minute rest in between each set.**
Flat Barbell Bench Press Lockouts (Straight Barbell)
5 sets of 3 reps @ 410 pounds.
**Elbows at 90* to full lockout. Free weight, 2 minute rest in between each set.**
Dumbell Flys
5 sets of 5 reps @ 95 pounds.
**Too light. Next time, 105 and up. Rest was 2 minutes between sets.**
MON 12 MAR 07
Gripping day today.
COC #3
5 sets of 3 reps @ MMS to fully closed.
**2006. Rest was 2 minutes between sets.**
COC #4
5 sets of 1 reps @ MMS to 1/4 inch from fully closed.
**2005. Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 and 1/16 inch for a three count. Rest was 2 minutes between sets.**
BBP
5 sets of 1 reps @ MMS to 1 inch from fully closed.
**2006. Crushed to 1 inch and held there. Forced closed to 1/2 inch and then BFN (Bounce Forced Negative) from 1/2 inch, out to 1 inch for a three count. Rest was 2 minutes between sets.**
COC #3
5 sets of 5 reps @ LS to fully closed.
**2005. Aggressive speed reps. Rest was 2 minutes between sets.**