Archive for July, 2007

Squats

Posted by: rhaea14 on: July 31 2007 • Categorized in: Squat, Workouts

Squats: 2×5 225lbs, 235lbs
Stiff Leg Deadlifts: 2×10 200lbs
Leg Extensions: 3×10 45lbs (single leg)
Calves: 6×15
Lowerback & Abs

Board Bench Press

Posted by: rhaea14 on: July 30 2007 • Categorized in: Bench Press, Workouts

Regular Bench Press 1 board: 3×5 165lbs, 175lbs, 180lbs
Floor Press: 3×5 160lbs, 170lbs, 180lbs
Incline Bench Press: 3×8 115lbs, 120lbs, 120lbs
BB Shoulder Press: 3×5 85lbs
Abs

Front Squats

Posted by: rhaea14 on: July 29 2007 • Categorized in: Squat, Workouts

Front Squat: 3×5 155lbs, 170lbs, 185lbs
Good Mornings: 3×5 160lbs, 170lbs, 180lbs
Lunges: 3×16 85lbs, 90lbs, 95lbs
GHR’s: 3×5 BW; 2×10 red band assistance
Superman Hypers w/10lbs: 3×10
Reverse Hypers: 3×15
Abs

Band Bench Press/Bench Shirt

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

Speed Bench Press black bands: 6×5 115lbs
Regular Bench Press: 135lbsx5; 165lbsx2; 185lbsx1
36 Long Sleeve Custom Katana: 3×2 215lbs, 230lbs, 240lbs
RC YTWLs: 3×8 seconds
RC red band external rotations: 3×15
Front Raises: 3×15 25lbs
Rear Delts: face pulls
Abs

Conventional Deadlift

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

Conventional Deadlift off 1 board: 3×10 240lbs, 250lbs, 260lbs
Pause Squat: 3×5 155lbs, 165lbs, 175lbs
LPD: 3×10 77
LPR: 3×10 97
Assisted Chin Ups: 3×5 70lbs assisting
Hypers: 3×15
Reverse Hypers: 3×15
Decline Abs: 3×15
Leg Raises on ball: 3×20

Close Grip Boards

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

Close Grip 2 boards: 3×8 135lbs, 145lbs, 150lbs
Close Grip Lock Outs: 3×3 205lbs, 215lbs, 225lbs
Dips: 3×10 BW
Biceps: 6×15
Plank: 3×30seconds
Side Bends: 3×15 45lbs
Decline 25lb plate twists: 3×10
Hypers: 3×15

Squats

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

Squats: 3×5 90kg, 95kg, 100kg
Stiff Leg Deadlifts: 2×10 90kg
Calves: 6×15 BW
Standing Quads: 3×20 purple band
Pull Throughs: purple band
Seated GMs: 3×10 20kg, 40kg, 40kg
Abs

Board Bench Press

Posted by: rhaea14 on: July 23 2007 • Categorized in: Bench Press, Workouts

Regular Bench Press 1 board: 3×5 160lbs, 170lbs, 180lbs
Incline Bench Press: 3×8 95lbs, 115lbs, 120lbs
Floor Press: 3×5 155lbs, 165lbs, 175lbs
BB Shoulder Press: 3×5 80lbs
Reverse Hypers: 3×15
Hypers: 3×15
Bicycle Abs: 3×10
Hanging Leg Raises: 3×15

Straps Down Squat

Posted by: rhaea14 on: July 22 2007 • Categorized in: Squat, Workouts

15 minute bike
Squats w/kneewraps&belt: 2×5 255lbs, 275lbs
40 Centurion straps down: 305lbsx3, 315lbsx3, 335lbsx2
Good Mornings: 3×8 155lbs, 160lbs, 165lbs
Lunges: 3×10 100lbs, 105lbs, 110lbs
GHR’s: 3×5 BW; 2×10 red band assist
Adductors: 3×15 130
Abs

Speed Bench Press/Reverse Bands

Posted by: rhaea14 on: July 21 2007 • Categorized in: Bench Press, Workouts

Speed Bench Press black bands: 9×3 115lbs
Reverse Band Bench Press – double blacks hole 6: 3×5 195lbs, 205lbs, 215lbs
RC red band external rotation: 3×15
RC YTWLs: 3×8 seconds
Front Raises: 3×15 25lbs
Rear Delts face pulls: 3×15
Plank Abs and Weighted Side Bends

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