Chest/Shoulder/Tris 4/28/07

Bench Press
warm ups 135x15/225x3
work sets 315x3/335x3/355x3/315x2x3 all last reps paused

Board Bench
work sets 365x3/375x3

JM Press
warm ups 95x6/135x6
work sets 225x6/276x6

Pushdowns STACKx5x12

Bradford Presses 95x3x15

Bradford presses irritated my shoulder a bit so I will have to drop those from the rotation. The JMs were hard, I wish I had videotaped them though. All that BB stuff made my triceps very strong. I will see if I can get those taped next saturday.

Squat/Deadlift 4/24/07

Squat
warm ups 135x5/225x1/315x1/405x1
work set 445x5 super easy

Deadlift
warm ups 225x1/315x1/405x1
work set 465x5 also super easy

Standing Single Leg Calf Raise 3x
DB Side Bends 4x12
Straight Leg Sit Ups 4x12
Timed Hangs(grip)

All sets for squat/deadlift were super explosive and easy. Another great day in the books.

Chest/Shoulder/Tris 4/23/07

Bench Press
warm up 135x10/225x5
work sets 315x2x5

Board Bench
work sets 325x3/335x3

Dips
work sets BWx8/45x5/90x5 then 2 drop sets

Wide Grip Pushdowns 5x12

Reverse Pec Dec 4x8 ending at 180

Squat/Deadlift 4/18/07

Squat
warm ups 135x5/225x3/315x1/405x1
work sets 425x2x5 very easy

Deadlift
warm ups 225x1/315x1/405x1
work sets 445x2x5 also very easy

Seated Calf Raise 135x3 sets
Weighted Abs 4x12

Today was a very motivating day. All weights were easy and I had no lower back pain, until I did my cardio. About 10 minutes into it my back became uncomfortable but I think it is just muscle soreness as it does not feel like the back pain I've expierenced in the past.

Chest/Shoulder/Tris 4/16/07

Bench Press
warm ups 135x15/225x5
work set 305x8 last rep paused

Board Bench
work sets 315x3/325x3

Close Grip Bench
work sets 225x5/245x5/255x5

Pushdowns
stackx5x12

Plate Raises
45x3x12

Good day today. Finished with 8 reps now on to 5. Assistance work went well also considering I did tris on friday. Finished off with abs 3x12 and 20 mins of cardio(it may be time to go up to 30).

Upper Back/Hamstrings

DB Leg Curl 45x4x10
Shrugs 270x3x12
Hammer Curls 50x8/55x8/60x2x8
Seated Row 300x2x10
V-Pulldowns 140x10/200x10/260x10
One Arm Row 100x2x10
Hamstring Curl Bench BWx2x20

Did all back work without straos and a thumbless grip. I also do timed weighted hangs from a pull up bar. I am more then a little sore now so tommorrow will be awesome. Monday I will be benching as well as doing reverse grip bench, floor extensions, and some shoulder work.

Squat/Deadlift/ABS

Squat 435x8 - easy, had 10 in me
Rack Deadlift 485x8 - tough set. I couldn't believe how hard the 8th reps was
Weighted Decline Sit Ups and Weighted Side Bends

Squats were suprisingly very easy. The rack dls were done mid-shin and very explosive. I won't go off the floor until I'm down to triples. Never did this before so we shall see how it goes.

Chest/Shoulder/Tris

Bench Press 135x8/225x3/295x8 last rep paused
Close Grip High on Chest 185x2x5
Front Raise 25x10/35x10/45x10
Seated Side Raise 20x3x12
Cardio 20 mins on level 7 maintaining 80% max HR

No abs today, they need a bit of a rest too. On Wednesday will do Squat/Rack Deadlift/Heavy Abs. I will be training in 6 weeks cycles, similiar to what I was doing for BB. Hopefully I will be able to ad 20-30 pounds per cycle. The way I have this all set up, it should be a pretty fun cycle.

Next Meet

Due to familiy events I cannot do the ADAU nationals but I have made up my mind to do the ADAU classic in Catty and the AAU worlds in Florida this year. I think I could come up with something respectable by June 30th. Maybe 630/450/675 at 280ish.