5/25/06 - Thursday

Bench - warm up bar x10, 95x10, 135x8, 135x4, 225x5, 275x3.. 4 board press - 315x3, 385x3. after every set it hurt like hell to sit up since i injured my rib cage on tuesday. i pretty much started to roll off of the side of the bench when done with a set.

DB incline - 70x4, 75x4, 80x4

Close Grip bench - 205x3, 225x3, 245x3.. last rep was tough, but it went up

Nautilus XPLoad Shrug - (plates per side) 1plate x10, 2plates x10, 3 plates x10... strip sets 5plates x10, 4plates x10, 3 plates x10, 2plates x10, 1plate x30, with a static hold on the last rep. fried!

reverse grip pushdowns - 4 sets of 10.. not too sure on the weights...i think 60 for 1 set and 70 for the last 3

5/23/06 - Tuesday

Squat - warm up bar couple of sets, 135x10, 135x6, 135x5... put on my briefs, 225x6, 225x4, 315x5, box squats, 275x2x4 sets

Deadlift - all convential until my last rep... green bands - 135x5x3 sets, no bands 315x5, 405 i failed to pick up twice conventional, went to sumo and picked it up pretty easily. there is such a difference between the 2 stances... i started out training conventional when i first started powerlifing and worked up to 455. i haven't done conventional is so long, so i'm not into the groove of the movement anymore. i'm so used to the sumo style and form. the leverage is totally different. so as i attempted to pull the 405 conventional.. after the first time, i noticed that the top of my belt was really pressing against my lower rib, so i moved it a little on the next attempt. i've been hurting there ever since.. i don't know if i severly bruised the area or possibly cracked a rib... but it's not good. it hurts to move, breathe deep, etc. i've iced it and it still doesn't seem any better.

that was pretty much all i did for training.. threw in a little bicep work just for the hell of it

5/22/06 - Monday

Bench - warm up bar x10, 95x10, 135x8, 135x4, 225x4, dropped back down to 135 for band work. we did green bands again since the prior week we went to sets of 10 after doing green bands. usually we'll go green bands, blue bands the next week and sets of 10 the following week. with green bands 135x3x8, 16-20 count between sets. 4 sets were done, the other guys i trained with did 4 sets and then we did it one more time.

DB incline - 70x6, 75x6x2

Nauilus XPLoad Shoulder Press - (weight per side) 45x10, 90x10, 115x10

Rear Delt - 100x10, 110x10, 120x10, 130x10, 140x10

DB overhead press for tri's - 70x8, 80x8, 80x8

5/20/06 - Saturday

Squat - warm up, bar for a couple of sets, 145x10, 145x6, 145x4, put on my briefs after that... i haven't used my briefs since my meet in march. i had them tailored, cut in on the sides since i don't have a gut, and the stitching on my right leg needed to be redone since it popped a little. 235x5, 235x3, 325x5 (belt from here on), 375x10, 425x3

Rack Pulls from above the knee conventional stance - 245x3, 445x3, 535x3, i attempted to do 645 twice and failed at both.

Wide Good mornings - 135x5, 225x3, 315x5, 375x5

Glute/Ham raises - body x8x3 sets

today felt really good and i haven't gone this heavy in a while. after doing the 375x10 on the squat, i crashed on the floor to get my breath, my legs were pumped as hell, i was shaking, head was spinning. loved it.

5/19/06 - Thursday

Bench - warm-up barx10, 95x10, 135x8, 135x4, 185x5, 235x3, 265x3... what sucks is that with the new benches that we got, i can clear the pins when the weight isn't heavy. once it gets heavier and i need a lift off, it kind of pulls my shoulder blades apart, so i never get completely set again. i recently moved my grip out 2 fingers. i need to get another pad, or start pressing out of the power cage. 5 board press w/275x3, went to a 4 board press since i have short arms. 4 board 315x3, 365x3. everything felt good. no shoulder pain today like i had on monday.

DB incline - 2 setting - 70x4, 75x4, 75x4

for some reason we skipped close grip bench... today was completely off with the workout.

Shrugs on the Nautilus shrug-dead plate loaded machine - 1plate per sidex10, 2 per side x10, 3 per side x10, then we did the strips... 4 per side x10, 3 per side x10, 2 per side x10, 1 per side x11, on the 11th rep was a static hold at the top to failure.

we then went to the Nautilus seated dip/press.. i did one set here and it bothered my shoulder, so i left it at that. we got rid of our tri pd machine when we redid the gym last weekend and the new machines have too many pulleys to even feel anything. the weights feel way to light. i think that the weight being lifted is equal to like 1/4 of the weight that's on the stack. so that didn't feel good, and i went to the tri extension plate loaded machine. did a few sets there... 25x10, 35x10, and 45x10. that was it. we're still trying to find out how some of these new machines do... the plate loaded tri and the bicep are good, but we're going to have to get back to some basics with the tri's since the pushdowns are pretty much out and that sucks! like i said, i have no idea why we didn't do close grip bench. we'll get some overhead dumbell presses in for the tri's, more close grip and some others in upcoming workouts.

pre-workout i took NO-Xplode and Nitrix. i'm starting to see a difference with the Nitrix already. i woke up a little heavier today. just topped 165. it's been slowly going up during the week. post workout i took my Cellmass. tomorrow's a new day, i've got my heavy squat and dead day.

Tuesday 5/16/06

Squat - warm up bar for a couple of sets, 135x10, 135x8, 225x5, 225x5, 315x10, 365x1

Leg Press - 3 plates/side x15, 4plates/side x15, 5plates/side x15, 6plates/side x20, 7plates/side x20

seated calf raise plate loaded - 2plates x12-15 x3 sets

Nautilus plate loaded high pull - 2 plates x8, 3plates x8, 3plates x8

Nautilus plate loaded los row - 2 plates x8, 3plates x8, 3plates and a quarter x8

Nautilus biceps plate loaded - 25x8, 35x8, 45x8.. strip sets 55x6, 30x8, 15x8... my bi's were fried from these. i just recently started BSN's Nitrix and noticed a huge pump in this workout... the workout felt good too and i wasn't as tired throughout.

Monday 5/15/06

I had an exhaustive weekend. my gym replaced all the weight equipment this weekend and seeing that i work for the owner, i helped with that starting thursday night through sunday afternoon. little sleep and a lot of moving of heavy shit. we were going to do blue bands on the bench today, but decided not to since we were burned out a little

Bench - warm up barx10, 95x10, 135x8, 135x4, 185x10, 225x5, 275x1

DB incline - 65x6, 70x6, 75x6

Rear delt - 100x10, 115x10, 130x10, 145x10

Shrug on Nautilus plate loaded - 1 plate x10, 2plates x10, 3plates x10.. then a strip set 3plates x10, 2plates x10, 1plate x10 with a static hold on the last rep.

Tricep extension on Nautilus plate loaded - 35x10, 45x10, 55x10, 55x10

Tuesday - 5/9/06

Pre-workout drink NO-Xplode - 2 scoops

Squat - warm-up - barx10 for at least 3 sets.. we used the box today, so wanted to get the feel of it again, since we haven't done it in so long... 135x8, 135x6.. work sets - 225x2x4sets, 20 sec count between, partner did his sets, then i was up again for another 225x2x4. we then did 315 box 1 set, 2 reps. no belt with the squats. the only thing i consistently use with squatting is my wrist wraps.

Deadlift - Conventional style - 225x2x5sets, 20 sec rest between sets
Sumo style - 315x1, 405x1, no belt. felt good. first time doing 405 with no gear whatsoever... no belt, no hips, just chalk!

Leg press - to blast the front of the quad. these we do with our toes just off the top of the platform, feet a little closer than shoulder width.. it's a short movement, but you feel it in the quads, and it helps the hamstrings too with the control on the way down. 7 plates each side x10, 8 plates each side x10, 9 plates each side x10..

Adductor - yes that machine that the women use to work the inner/outer thigh.. we worked the inner. i was told to do these by a Physical Therapist to help with my hip flexor which i strained a little at my meet back at the end of march. i'm not too sure what the weights were but nothing too heavy, just heavy enough.

Abs - i do abs at work earlier in the day. i used a couple of exercises from Pavel's Beyond Crunches... using the ab wheel, jacknife exercise 5 sets of 5.. i have not graduated to the full jacknife, so i'm still doing them from my knees. i then did the dumbell overhead side bend, 12lb db's in each hand, 5 sets of 5. At the gym inbetween the adductor sets, i did weighted crunches on the Abench, 20lb x20 reps, 30lbs x15 reps, 35lb x15.

took my Cellmass 1 scoop, went home, cooked a couple of peppercorn filets, rested a little, took my Cellmass 1 scoop and went to bed. woke up this morning feeling pretty damn good.

Pavel's Beyond Crunches - you will work your abs with these exercises

I got away from posting my training for too long since I wasn't training for a meet. Since we're starting to bring the box squats and bands back into our training, I need to keep track again of the weights, bands, boxes and whatever else.

5/8/06 - Monday

Pre-workout drink - NO-Xplode 2 scoops

Bench - warm up - barx10, 95x10, 135x8, 135x4, 225x4
work sets - green bands - 135x3x4sets, 135x3x4sets... 20 seconds between sets... a couple of minutes between the next series since we had 4 people training.

Barbell incline - 135x6x4... I stayed the same weight here since I have a slight pain in my left shoulder, and didn't want to push it.

Shrugs done on Hammer Strength Seated/Standing Shrug machine... these we did standing. 1 Plate each side x10, 2 plates each side x10, 3 plates each side x10... then we went to the real work sets... these were strip sets, used straps because they would not all have been completed without... 5 plates each side x10, stripped, 4 plates each side x10, stripped 3 plates each side x10, 2 plates each side x10, 1 plate each side x55... the last set was basically do as many as you can, that's how i ended at 55. that is brutal. give it a try. i had doubts about picking up the 5 plates. once i got it up i made every rep count. i'm still feeling that and it's now wednesday.

i also added a static shrug hold with a 45lb plate in each hand... just holding the plate, not on the hammer machine. i held this for 35 seconds and dropped 'em.

Tricep Pushdown with rope - 50x10, 70x10, 90x10, 110x10... this was done on the cable cross machine, so with the extra pulleys the weights weren't what i have posted, but that's where the pin was (5,7,9,11). I then did a seated tri pressdown on the bottom part of an assisted chinup machine, 70x8x4

That was it, took my Cellmass 1 scoop, went home, ate, had water, took Cellmass again 1scoop, and went to bed.