Archive for June, 2007

Front Squats

Posted by: rhaea14 on: June 30 2007 • Categorized in: Squat, Workouts

Front Sq w/belt: 5×5 70kg, 72.5kg, 75kg, 77.5kg, 80kg

Speed Bench Press

Posted by: rhaea14 on: June 28 2007 • Categorized in: Bench Press, Workouts

Speed BP – black bands: 9×3 110lbs
36 Short Sleeve Katana: 3×4 185lbs (no touch reps 1&2), 195lbs, 205lbs
RC 5lbs external rotation: 3×15
RC 5lbs vertical rotation: 3×15
Front Raises: 3×15 25lb plate
Rear Delts: 3×15

Abs:
Leg Raises: 3×20
25lb Plate Decline Twists: 3×10
Hanging Leg Raises: 3×10

Conventional Deadlift

Posted by: rhaea14 on: June 27 2007 • Categorized in: Deadlift, Workouts

15 minute upright bike
Conv DL: 3×8 215lbs, 225lbs, 235lbs
Pause Sq: 3×5 150lbs, 155lbs, 160lbs
LPR: 3×15 85
LPD: 2×15 60
Assisted Chin Ups: 2×5 60lbs helping
Decline Abs: 3×20
Abs on Hyper: 3×20
Reverse Hypers: 3×15
Hypers: 3×15

Close Grip Boards

Posted by: rhaea14 on: June 26 2007 • Categorized in: Bench Press, Workouts

CB BP 3B: 3×5 165lbs, 175lbs, 180lbs
FHC: 3×10 EZ Curl Bar+40lbs, 45lbs, 50lbs
Triceps – lying DB extension: 3×15 38lbs
Tricep Cable Pushdowns: 3×10 35
Biceps: 3×10 45
Bicycle Abs: 3×10

Squats

Posted by: rhaea14 on: June 25 2007 • Categorized in: Squat, Workouts

Sq: 5×5 185lbs, 190lbs, 195lbs, 200lbs, 205lbs
SLDL: 2×10 185lbs
Calves: 3×15 (single leg BW)
Adductors: 3×15 120lbs
Hypers: 3×10 Superman Style w/10lbs
25lb Plate Twist: 3×10
Side Bends: 3×15 25lbs
Leg Raises: 3×20
15 minutes bike

Board Bench Press

Posted by: rhaea14 on: June 9 2007 • Categorized in: Bench Press, Workouts

Regular Bench Press 1 board: 3×8 145lbs, 155lbs, 165lbs
Decline Bench Press: 3×8 135lbs, 145lbs, 155lbs
BB Shoulder Press: 3×10 65lbs
Lockouts (bottom hole): 3×5 200lbs, 210lbs, 220lbs
Side Plank: 3×30sec.
Static holds w/blue&red bands: 3×15sec.