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.