Training till something else falls off.

[ctrugger]

Been lurking around the board for a while figured it was time to start posting a log.

Background:

I train at Southside Gym (now Southside Barbell) in Milford, CT since 2006. Been recovering from a shattered forearm that happened at my meet last may. Right now I'm about 40lbs from my previous Bench PR and have been spending the last month and a half in a shirt.

Right now my goals are to get back in a meet and work regaining my Bench numbers (would have been 550) at my last meet and then moving up. Right now I'm getting ready for my first meet since my accident. Here's some info from my training log.


06-02-2008

Monday - DE Bench
Speed Bench 155 x 8 x 3
Push Press up to 225 for 3x3
JM Press 135x4x5
Dips BDW x 3 x 8
Chest Supported Rows 315 x 3 x 10
Bicep Curls 45 x 3 x 8
Abs 25 x 3 x 15

06-04-2008 DE Squat/DL
Pause Squats - 185x8x2
Speed Deadlifts 225x6x2
Ab pulldowns 3x10
Shrugs - 135x15,225x15,315x10,365x8

BW - 281

06-07-2008

Friday - ME Bench
3 Board
45,135,225,315,365,405,425,455 (miss), 455 (really crappy but got it)

Shirt (almost 2 hours later.) 475 for a single.

The 475 really flew up. Scared the crap outta me cause I thought it was going in the racks.

DB rows 120x11
Pulldowns 3x20
pushdowns 3x20
Reverse Curls 3x10
DB Side laterals 3x10

06-07-2008 ME Squat/DL

Squat 155, 245, 295, 335, 385 for 2 sets of 3

Briefs - 455 x1, 475 x 1

Squats went deep but I'm rounding over and sitting too far back. Need to take weight out of rack more forcefully, holding the weight, and not falling over. More Good mornings, more ab work, and more rear delt work

Tire flip 3 x 5 flips

It feels like August and I was sweating my balls off by the end of the day. Met up with Vincent, Matt, TT, Eric, and Adam afterward at Texas Roadhouse for some good ribs.

6-09-2008

Speed Bench 185x8x3 If this stays too slow I'm going back down to 135
JM Press 155x2x5, 165x2x5
Dips bdwx3x6 arm was starting to ache at this point
Chest supported row 225x4x10
Rear delt machine 4x10
Wrist curls 60x5x10

Cardio 15 min on stationary bike.

06-11-2008
Wednesday - DE Squat

Pause Squats 135x5, 185x2x2, 225x6x2
Speed pulls 225x6x2
Arched Back Good Mornings - sets of 5
225,315,405,455 (felt really good for not having really done them in months)
Machine Crunces - all ab work 3 sets 10-15 reps
ab pullovers
Side bends


Recovery bench workout
Chest supported rows - 225x3x10
Rear delt flys - 3x12
Wrist curls - 3x10

6-14-2008
Friday - ME Bench
2 Board
135,225,315,365,405,425,425, (445 Fail)
Shirt 485, 500!!!
DB Rows 120x12
DB Extensions 45x3x10
super set with pushdowns 3x12
Side Laterals 2x10

The 425 2 Board was pretty bad (my left elbow kept popping out) so I tried it a second time and it got worse. The 445 was stapled to the board

Took 500 after the 485 went well. Unfortuenetly I'm starting to develop this bad habit of jumping the press command. Combination of nerves and getting too anxious.

Next week out of the shirt. Then start new cycle with goal of 530.

Plan to do a local meet in August raw then get ready for IPA's in November.

Won't be lifting on Saturday

06-17-2008
Tuesday - DE Bench
Speed Bench 185x6x3
Going Back to 135 next week
Wide Grip Bench Press
widowmaker set of 20 with 135
JM Press
155x3x5
Dips
BDW x 4x5
superset with pushdowns
4x10
Shrugs
135x15,225x10,315x,365x8
Bicep Curls
4x8

06-18-2008 DE Sq/DL

Feeling really beat up today so I took it a little easier
Pause Squats 225 x 6 x 2
Speed DL's 225 x 6 x 2
weighed Crunches 4x10
Side Bends 3x10
pulldown abs 3x10
Chest Supported Rows 4x10
Rear Delt machine 3x10

06-21-2008

ME Bench
Raw 135,225,275,315,365 (miss), 365, 315x3,
wide grip burnout set for 20 w/ 135
Tricep Extensions 55x3x10
superset with pushdowns 3x10
Face Pulls 3x12

The gym had a cookout for Billy Mimnaugh. Next week he will be leaving CT and moving to Ohio. The tranny porn just won't be the same.

06-21-2008
ME Squat
155,245,295,335,365,405 for 3x2
briefs
475,495 for a single
Low Rack Pull
up to 545 for a double
GHR
25x3x8
DB rows
120x13
abs 4x10
reverse wrist curls 30x4x10

06-24-2008

DE Bench
Speed Bench 145x8x3
145x20 wide grip
JM Press 135,155,175x5
Dips bdwx4x5
ss w/ db overhead extensions 3x10
Shrugs up to 365x10
Light pulldowns 3x20
Biceps 3x8

Cardio 10 min

06-25-2008

DE SQ/DL

Pause Squats 135x2x2, 225x6x2
Arched Back GM's
135,225,315,405x3x3
Crunches 60x4x10
pulldowns 4x10
leg raises 4x10
pulldowns to belly 100x4x10
rear delts 115x3x10
reverse wrist curls/wrist curls 4x10

06-27-2008

Friday ME Bench
Bench Press with Mini's
135,185,225,275x2x1, 315x1
Extensions
60x3x10
CSR's
3x10
Face Pulls 3x10

07-01-2008

DE Squat
Pause Squat 225 x 6 x 2
Speed DL 225 x 6 x 2
Arched Back Goodmornings triples up to 455
weighed crunches 3x10
side bends 3x10
csr's up to 315 for 6

07-06-2008

ME Squat

Box Squats with Green Bands (about 70 lbs at the top)
315x5x2
Rack Pulls at the knee
up to 585 for three singles.
DB Rows
120x13
Reverse Hyper
3x10
Grappler rotations
3x10

[ashley2212]

Hi CT from MA :wavey2:

Where is your meet in August?

[JoeD]

workouts look great ct

[Ulter]

That's awesome, a new logger. Welcome.

[ctrugger]

Thanks guys.

The meet is in Wallingford CT

[ctrugger]

workouts look great ct


Thanks joe. Got some ideas from around here.

[kook]

Good luck at this meet.

saying hi from MA here too. haven't been there but have heard things about southside, sounds like a great gym.

[ctrugger]

Good luck at this meet.

saying hi from MA here too. haven't been there but have heard things about southside, sounds like a great gym.


Thanks for the support. It's a great place. Can't say enough about it. If you're ever down this way you should definetly come by.

[ctrugger]

Monday - DE Bench
Speed Bench (Alternating grips)
145x9x3
Ultra wide grip Bench
145x20
JM Press
155x3x5 (working on form)
Dips
BDW x 3 x 8
ss/pushdowns
3x10
Shrugs
up to 315x10

PreHab (30 reps each)
Grappler Ab work
wrist curls
rear laterals

[ashley2212]

Hi CT from MA :wavey2:

Where is your meet in August?

HAHAHAHA

Thanks for the heads up, Beverly...

I thought I was giving you a wavey, ct... I didn't realize I was flipping you off LMAO

[JoeD]

HAHAHAHA

Thanks for the heads up, Beverly...

I thought I was giving you a wavey, ct... I didn't realize I was flipping you off LMAO

LOL.. i figured that was a mistake, i had a pretty good chuckle at that!

[G21]

Thanks guys.

The meet is in Wallingford CT

Excellent, another guy from CT, Im almost in your backyard depending on how you look at it. LOL. Im in Norwalk.

Nice Log bro, reading for sure.:Rawk:

[ctrugger]

HAHAHAHA

Thanks for the heads up, Beverly...

I thought I was giving you a wavey, ct... I didn't realize I was flipping you off LMAO

LOL! I just took as a sign of endearment ;)

[ctrugger]

Excellent, another guy from CT, Im almost in your backyard depending on how you look at it. LOL. Im in Norwalk.

Nice Log bro, reading for sure.:Rawk:

Hey if you ever get the urge come on down to Southside. Good times.

[Iron Island]

Log looks good!

[ctrugger]

Log looks good!

You too.

[Iron Island]

Thanks... I met Matt Rhodes last Feb in upstate NY at a meet. I read on elite Matt might go in August or October to the same meet. Do you plan on going?

[ctrugger]

I'm not sure about October but I know we have another guy in the gym looking at that meet. Rhodes was planning for August but right now that's up in the air. I'll know more on Friday

[ctrugger]

Pause Squat - 225 x6x2
Speed DL's off plates - 275x6x1
Rack DL's from just below the knee - up to 405x5
Grappler Abs - 3 x 8
Pulldowns - 3x10
Bicep Curls - 3x8

[ctrugger]

Friday - ME Bench

4 Board up to 465 for a single
Shirt 445 for two singles.
My form was terrible on the first one. The second one was better but my wrists started to handcuff when the shirt locked up.
DB Extensions 55x4x10
Side Laterals 3x10
Wrist Curls 30x3x10

Sunday - ME Squat
Box Squat with Reverse Mini Bands
No Gear except belt up to 555 for a single
Briefs - 605 x 1, 655 x1, had more in the tank.

I brought my squat form out wide for the first time in a looong time. It gelt much better on the box than last week. They were almost up against the monolift. Next time I'm gonna put them all the way against it and see how that feels.

Deadlifts from the floor. Up to 495 for three singles.

Reverse Hypers 3x10

Grappler Abs 3x8

Wrist curls 3x10

[ctrugger]

Speed Bench 145 x 9 x 3
JM Press 135x5, 155x5, 185x3 (started losing form)
DB Shoulder Press 3 x 10
Rear Delt Machine 4 x 10
Seated Rows 4 x 10
DB Bicep Curls 3 x 8

[Big Sky Guy]

Pushin and Pulling some nice weight considering the rehab you just went through!

Right on C!

[ctrugger]

Thanks Big Sky. Just taking it one step at a time

[GFH]

awesome man... looking forward to following your log. Were you at Southside on Friday? My boy Nick drove up and training with you guys.

[ctrugger]

Yea I was there. Nick did pretty well last week. A couple guys were impressed that he drove up from New York. We got a guy we're still ranking on for missing a training day to go to an Iron Maiden concert.

Wednesday 7/16 DE Sq/DL
Speed Pulls
360 x 5 x 1
KB Swings
60 x 3 x 10
Hip Adductor
4 x 10
Back Extensions
3 x 10
Grappler Abs
3 x 10
Wrist Curls
3 x 10

[ctrugger]

Saturday and Sunday 7/19 and 7/20

Saturday
Got the chance to train with Kenny, Matt and Vincent, at the seminar at TPS. Great time had by all. The gym is a great place to train and the atmosphere yesterday was very positive. Got the chance to talk to Chris Popovich about stress fractures and things to treat it. Just worked on my boards and shirt. No assistance
3 Board
135,225,275,315 for triples
365,405,455 for singles
shirt 455 for a single.

smaller jumps are going to be the order of the day for now. Since I already hit 500 in the gym I don't have that far to go. The training cycle for the meet has been more of a long warm up.

Sunday 7/20

Did I say I got spoiled in Boston. Came back to Southside today and sweat my balls off. "Dirt we got lots of dirt" training after yesterday sucked
Box Squat with reverse bands
135,225,315,405 for triples
added briefs
495,585 for singles
675 got stapled with it.
Reverse Hypers 3 x 10
Band Leg Curls 3 x10
Hanging Leg Raises 3 x 10

Only a few weeks left till the meet but right now I'm keeping my priorities focued on the fall.
1. More cardio 20m a day 4-5 days. (nothing crazy)
2. Putting more overhead work back in to my schedule.
3. At some point getting my own bands for more variety on speed work.

for the meet coming up the goal is to not kill my body and keep my head focused.

[Iron Island]

I noticed my bench went up when I started to take smaller jumps as well. I was able to get more volume in and keep my strength for max sets.

[ctrugger]

nice. My thinking for now was to let the volume build up and let my arm get better at handling the heavier weight. If that makes any sense

[ctrugger]

Nothing heavy for today. Will get back on track tomorrow.

Cardio 20 minutes
Wrist curls 50 x 4 x 12 ( goal 20 reps)
Reverse Wrist Curls 50 x 8,5,5,3 (goal 12 reps)

[ctrugger]

DB Bench off of a stabliity ball 25 x 3 x 20
Standing BB Military Press 95,135,185 x 5, 195 x 3
Rear Delt Machine 3 x 10
DB Overhead Extensions 3 x 12
ss w/ Hammer Curls 3 x 8

Cardio 20 minutes
Reverse Wrist curls 50 x 10,5,3
Wrist Curls 50 x 20,15,12

[ctrugger]

Crazy day today. Training was light
Speed Pulls off plates 360x5x1
Ab Work 3x10

[ctrugger]

Thursday 7/24
20 minutes of cardio. I hate cardio!

[ctrugger]

Friday 7/25 ME Bench

--------------------------------------------------------------------------------

2 Board
45,135,225,275,335,for triples
385,425,475(30lb PR) for a single
Shirt
465 for a single
Deloaded Lockouts with two blue bands
up to 515 for five, 605 for two sets of five
DB Rows
120 x 2 x 8. On the third set my leg slipped off the bench and hit the metal bar.
Face pulls
3x10
Hammer Curls
3x8

[ctrugger]

Sunday ME SQ/DL


Backing off the squat work until after the push pull meet next month. Only three weeks away

Free Squats with Safety Squat Bar 135x5, 185x5, 225x3, 275x3, 315 for a single
Deadlifts
135x3,225x3,275x3,315,365,405,405,455,495,515 all for singles
Reverse Hyper extensions
3x10
Banded Leg Curls
3x10
weighed ab crunches
3x10
Karston Drags (Sled work with karston's homemade sled)
4 trips with 100 lbs.

Good day all around. Looks like there will a bigger presence at this meet from Southside than first thought.

[ctrugger]

Monday 7/28 RE Bench (Deload Week)

Keep it pretty much as usual. Well start cutting back through the week.
DB Bench off stability ball 30 x 3 x 20
Standing barbell military press 135x5, 155x5, 175x1, 195x5, 205x3
Rear delt machine 3x10
Tricep pushdowns 50 reps
Hammer curls 3x8
Cardio 15 minutes

time to ice the shoulders.

[ctrugger]

August 1 - ME Bench
5 Board - up to 495 for a single
Close Grip with Chains - up to 315 for a triple. Missed 365 (foot slipped out)

August 3 - ME Sq/DL
SS bar - up to 315 for a triple
Deadlift - 495 opener
Reverse Hypers 290x3x10
GHR - 3 sets of 10
GHR Abs - 3 sets of 10

August 4 - DE Bench
DB Press off a stability ball 20x3x20
Shoulder press up to 205 for a triple
Tricep pushdowns 3x10

Aug 6
Cardio for 20 minutes and forearm work

Aug 8 ME bench
4 Board up to 445 for a single
475 opener (jumped the press call)
Face pulls 3x10
Hammer curls 3x8

August 10
Reverse Hypers 3x10
Barbell twists 3x10
ab pulldowns with purple band 3x10
CSR 3x20
Bradford Press bar x 2 x 10 , 95x10
Forearm work

Been busy for the last two weeks. But this is it. Gonna go try and weigh in/register tonight and get some sleep for the meet tommorrow. This has been a long time coming and I can't wait!

[ctrugger]

First off a big thanks to everyone from Southside who came up to help out or show support for the guys lifting. A lot of this sport is about the people you lift with. Brian Holloway, Gary Velardi, and Rob Tonini were all cheering those of us lifting on. I especially want to thank Vincent Dizenzo and Matt Rhodes for all their work. Vinny originally had a very tight schedule but things managed to work out. There were a few moments where I started thinking too much and he called it right on the nose. Rhodes espcially deserves a lot of thanks for lifting off. 80% of the lift is the liftoff guy.

Weighed in at 286.5. Not where I wanted to be (I was hoping to be closer to the 275 class) but I wasn't stressing. Weighed in on Friday night so I could go home and just eat and drink my way to fatness. Came in the next morning ten pounds heavier ready to lift.

Bench results 475,500, 515

This was right on the money. I was thinking at the beginning of the day about going up to 530 on my third attempt. But I heard the judges were being very critical about the ass coming off the bench and the 500 looked like shit. I stayed with the 515 and got really fired up when the side judge told me to hold it at the top and not "throw it into the racks." Didn't help that I wasn't the guy he was talking about but oh well. Rhodes had me hold the 515 a few extra seconds at the top just to let him know I could do it.

Deadlift results 495,515,550

A few weeks ago I thought about pulling 600 at this meet. But my training started to break down before the meet and I figured I'd play it conservatively. When I got an easy 490 everyone was telling me from the side to take 550. The deaf/mute dumbass that I am though I took 515 for my second. I was about to take 530 for a third when we caught it and changed the weight at the last second. When 550 went up pretty easy (My knees didn't feel like they locked out) I started to get pissed. I could've had 600 but I'll save that for November.

I didn't expect to win very much. Just to put in a total without anything else on me breaking and falling off. By the end of the meet I ended up winning my weight class and taking home the best lifter award. This second one was especially sweet. There were a few guys there who weren't coming back from an injury like I had and were opening with heavier attempts. But they didn't have their technique in the shirt down. And that made all the difference. Coming back from my injury was one of the hardest things that I ever had to do. From here on out its all about SFW. Next stop is IPA's in November.

[ctrugger]

2 Board
up to 455 for a single
Lying DB Extensions
60x10,70x10,80x10
CSR
up to 4 plates for 6
Face Pulls
3x10

More beat up from after the meet than I thought. Lots of icing down tonight. Lighther work on Monday. Start training in new shirt next Friday
Squat work this sunday will be a little lighter. Maybe add in an extra week of reverse bands. We'll see how I feel then. Everybody had a great night. Things are really coming along.

[ctrugger]

August 29th - Broke in new shirt
4 Board up to 515 for a single
Shirt 500 - Dumped
Shirt to a three board 495 for a triple
CSR's up to 4 plates for 3x8
Lateral Raises 3x10
Forearm Work

August 31st
Reverse Bands Box Squat up to 425 for a single
Added Briefs 515, 605, 655 for a single
Rack Pulls up to 605 for a single
Power Squats 3x8
Ab Work 3x10
Bicep Curls 3x10

Got really sick on Monday. Took the accessory work off to rest up. Thursday 20 minutes cardio

September 5th
4 Board up to 530 for a single
Shirt 530 to a two board - Dumped
495 to a three board triple
445 to a two board single
DB Flys 3x10

Ok. So things are gonna be changing. New plan
Warm up raw
Shirt to a two board then a one board. Possibly a warm up set to a three board.
Two weeks in the shirt one week out. (this may change)
Board work after the shirt

Heavy accessory work will go during the week. Speed DL's are going to go away for a while
Worked with Vincent and Matt to change my whole set up on the bench around. It hurt like hell and was totally uncomfortable but that's how it was supposed to be. Arch was about 2 inches higher and bar stroke did not go as low as before. Things are starting to come together. Time to SFW!

September 7th
Heavy Bands
Black band and blue band (hehe Black and Blue)
135 for 2x2, 245x2x2, 275x2x2, 295x1x2
Need to work on taking it out strong and holding my arch at the very top.
Rack pulls up to 495 for a single. 585 for 0 I was spent at this point.
Power Squats 3x8
Ab pulldowns 3x10
Forearm work

[ctrugger]

9/8 - Shoulders and Triceps
Standing Military Press
up to 205 for three
Close Grip Bench Press
135x5,185x5,225x5,275x5
Rear Lateral Machine
3x10
BB Bicep Curls ss/ Overhead tricep extensions
3x10

[ctrugger]

9/13 Friday - Chest

Bench Press
Raw up to 365 for a single
Shirt
405 to a three board
445 to a two board
475 to a one board

Incline Press
55x3x15
Flys
40x20
Face Pulls
3x10
Hammer Curls
3x10

I'M NEVER DRINKING COFFEE AGAIN!!! For some reason I decided to have a cup before training. Wasn't tired or felt like I needed the cafiene (sp). I just wanted something warm to drink cause it was freaking cold today. I was wired the whole night and turned into a Mental Midget. I knew I was shot when I almost dropped 445 on Rhodes. Still managed to have a good night. The new shirt is coming along as well as the new way I'm breaking it in.

Deload next week then following weeks goal
455 to two
475 to one
495 to chest

[ctrugger]

9/14 Squat/Deadlift

Box Squat with Briefs and Crazy Band Tension
Black, Blue - 135,245,275, 315 for two reps
Black, Blue, and Purple 315x2x1

Having trouble taking it out of the rack. Need to step up ab work. First 315 with purple bands was hard. Second one I nutted up and it was easier coming off the box.

Rack Pulls - Mid shin
up to 495 for a single
545 missed three attempts

Time to take a break from pulling and find some other ways to up my deadlift. Seems like when my squat's going good my deadlift sucks

Power Squat
290 for three sets, 10reps, 8reps, 6 reps

Pulldown abs 3x10
Grip Work.

[ctrugger]

9/15

Shoulders/Arms

Close Grip Pin Press up to 275 for 4 sets of 2
JM Press 115 x 3 x 5
Standing DB Shoulder Press 40 x 2 x 20
Overhead BB extensions 115 x 3 x 10
ss/Barbell Curls 95 x 3 x 10
Rear Delt Machine 3 x 10

Cardio 15 min

Felt Great today. Gonna step up the volume work (especially triceps and lats) for the meet. Sat down with Rhodes last night and started working on a bench cycle. So far, so good.

[ctrugger]

9/17

Wednesday - back and Sq/DL assistance

Lat pulldowns to the belly 3x10
Bent Over Rows up to 275 for 6
Chest Supported Rows 3x10
Seated Cable Rows 3x20

Hip Adductor 3x10
Ab work 3x10
Forearms 3x15

Just getting a good pump

[ctrugger]

Friday - Chest, Shoulders, Triceps

Raw Bench Warm up
135x5,185x5,225x3,315x3,365x1 (really sloppy), 365x1
Shirt all for singles
405 to 3 board, 455 to 2 Board, 455 to 1 Board, 475 to half board (miss)
Incline DB Press 3x15
Cable Crossovers 3x10
Face Pulls 3x10

Basically the goal for the last few weeks has been to figure out all the mechinics about breaking in the shirt. Last week I got 475 to a one board easily. Today I screwed up on my one board (going for 455 instead) and tried to compensate. This was also my fourth week in the shirt which didn't help. Basically my triceps started to give out and at that point my form fell apart. We figured out some more mechanics on form and called it a night. Vin and Matt are going to the Olympia next week so for me it's a deload. Good times as always.

[matt1990]

Your progressing really well man! I'm glad did good at your meet and had a great time in the process. Keep at it man!

Matt~

[ctrugger]

Your progressing really well man! I'm glad did good at your meet and had a great time in the process. Keep at it man!

Matt~

Thanks for the support man!

[ctrugger]

Sunday - Squat/Deadlift

Free Squat 155x5,245x3,335x1
added briefs 335x1, 425x1
added suit (straps down) 515x1
fully suited up 605x1, 655x1

First time in a year and a half taking weight. First time ever with briefs and a suit. The 655 was about 3-4 inches high. But each attempt came out of the rack fast and up fast. Taking next week off then gonna go for 700 and 750

Reverse Hyper 3x10
HEAVY Sled Drags 2 1/2 trips
Ab work 3x10

[ctrugger]

Monday - Back and Shoulders

Cardio - 15 minutes
Pulldowns to Belly - 3x10
Banded Pulldowns - 3x10
Bent Over Rows up to 275 x 6
Chest Supported Rows - up to 315 x 8
Seated Rows - 3 x 10
Standing DB Shoulder Press 45 x 3 x 20
Rear Delt Machine 3x10

[Big Sky Guy]

Good progress ct!

[ctrugger]

Thanks for the support Big Sky!

Tuesday - Triceps and Biceps

Deloaded Lockouts
225x3,315x3,405x2, 495x1. Problem with these is I'm starting to push straight up again instead of going back over my head. It didn't help that the bench is on a very slippery platform but that's not an excuse. Should have easily been a double.
JM Press
95x5, 115x2x5
Overhead Barbell Tricep Extensions ss/ Bicep Curls
95x3x10
Curls 95x3x6
DB Curls
3x10
Wrist Curls/Reverse Wrist Curls
60x3x10/60x3xfailure

Abs 3x10
Cardio 15 minutes

Taking the rest of the week as a deload week. No Benching on Friday, No Squatting and Pulling on Saturday. Going to Rochester NY this weekend on business. New schedule looks to be working out so far. We'll see how it works with heavy days. Frontloading all the accessory work at the beginning of the week seems to not be as taxing as the old work.

[ctrugger]

Monday - Back/Shoulders

Pulldowns to the belly - 3x10
Close Grip pulldowns - 3x10
BB Bent Over Rows up to 225 for 8
Chest Supported Rows - 3x10
Seated Rows - 3x10
Standing DB Military's - 50x2x20, 50x1x15 RP
Cleans - 135x4x5

[matt1990]

What do you do as your profession man? I was kind of curious since you said your "traveling for business".

Anyways, Keep it up man your doing awesome!

Matt~

[ctrugger]

I work part time at a home depot until I finish my degree. This weekend I got the chance to get some extra cash doing some work for my academic advisor.

[ctrugger]

Friday - Chest and Shoulders
Bench - raw warmup to 365 for a single
Shirt - 405x1 off three board, 455x1 off two board, 475x1 off one board, 495x1 to chest
455x1 off three board (no shirt)

DB Flys - 50x20
Standing DB Shoulder Press 30x3x20
Face Pulls 3x15some

Good night all around. Vincent's benching looked solid after coming back from the Olympia. Matt got back on the bench after taking a couple of weeks off and is focusing on a nice off season. drew got his opener easily and should be putting up some decent numbers at tribes hill next weekend. It took me a month but I finally got that damn shirt to touch!! All the changes with my form are finally coming together. Now it's time to start adding some weight

[ctrugger]

Monday - Back
pulldowns to belly - 3x10
seated pulldowns - 3x8
Bent over rows up to 225 x 3 x 5
Chest Supported Rows - 3x8
Seated Cable Rows - 3x10
Back Extensions - 3x10

Cardio 20 min