Archive for January, 2008

Stiff Leg Deadlifts

Posted by: rhaea14 on: January 31 2008 • Categorized in: Workouts

Stiff Leg Deadlifts: 3×10 90kg, 95kg, 95kg
Leg Extensions: 45lbsx15; 70lbsx15; 3×10 @ 90lbs
Abs

Legs Up Bench Press

Posted by: rhaea14 on: January 30 2008 • Categorized in: Bench Press, Workouts

Legs Up Bench Press 1 Board: 3×5 165lbs, 175lbs, 185lbs
Floor Press: 3×5 155lbs, 165lbs, 175lbs
Incline Bench Press (Adrenaline 1 hole showing): 3×8 105lbs, 110lbs, 115lbs
BB Shoulder Press: 3×5 75lbs, 80lbs, 85lbs
Biceps: 3×10 w/25lb DB
Abs

Straps Down Squats

Posted by: rhaea14 on: January 29 2008 • Categorized in: Squat, Workouts

Squats:
275lbsx2 w/belt
305lbsx1 w/38 Super NXG+ Centurion straps down & belt
2×3 w/straps down, wraps, belt: 335lbs, 345lbs [sharp, constant pain in right lateral calf, so stopped there]
Good Mornings: 3×10 135lbs, 145lbs, 145lbs
Leg Curls: 3×15 45lbs
Leg Extensions: 3×15 45lbs
Lower Back & Abs

Close Grip Boards

Posted by: rhaea14 on: January 28 2008 • Categorized in: Bench Press, Workouts

Close Grip Bench Press 2 Boards: 5×8 145lbs, 150lbs, 160lbs, 165lbs, 165lbs
Close Grip Lock Outs (Adrenaline 3rd hole from bottom & “4″ boards): 3×3 205lbs, 210lbs, 215lbs; 220lbsx2
RC superior/inferior 10 lbs rotations: 3×15
RC external rotations w/red band: 3×15
RC internal rotations w/red band: 3×15
Biceps: 8×10 30lb DBs
Dips: 3×8 BW
Headcavers: 3×15 EZ Curl Bar + 30lbs
Lower Back & Abs

Sumo Deadlift

Posted by: rhaea14 on: January 27 2008 • Categorized in: Deadlift, Workouts

Sumo Deadlifts: 5×5 110kg, 115kg, 117.5kg, 120kg, 122.5kg
BB Rows: 5×10 45kg
Lat Pulldowns: 5×15 Black Band
Front Squats: 5×7 150lbs, 155lbs, 160lbs, 165lbs, 170lbs
BB Shrugs: 4×10 135lbs, 135lbs, 155lbs, 185lbs

Speed Bench Press/Shirt

Posted by: rhaea14 on: January 26 2008 • Categorized in: Bench Press, Workouts

Speed Bench Press (no bands): 9×3 135lbs
34 F6: 3×2 110kg, 115kg, 120kg

High Bar Squat

Posted by: rhaea14 on: January 25 2008 • Categorized in: Squat, Workouts

High Bar Squats: 4×6 205lbs, 220lbs, 230lbs, 240lbs
Butt Squats: 3×6 195lbs, 200lbs, 200lbs
Stiff Leg Deadlifts: 3×10 195lbs
Calves: 6×15 BW

Legs Up Bench Press

Posted by: rhaea14 on: January 24 2008 • Categorized in: Bench Press, Workouts

Regular Bench Press Legs Up: 5×5 160lbs, 170lbs, 175lbs, 180lbs, 180lbs
Incline Bench Press (Adrenaline 1 hole showing): 3×8 105lbs, 115lbs, 125lbs
Floor Press: 5×5 160lbs, 165lbs, 170lbs, 175lbs, 180lbs
BB Shoulder Press: 5×5 70lbs, 75lbs, 80lbs, 80lbs, 80lbs
Abs

Straps Down Squat

Posted by: rhaea14 on: January 22 2008 • Categorized in: Squat, Workouts

Squat:
275lbsx1 w/belt
300lbsx1 w/belt & 38 Centurion straps down
5×3 w/straps down, belt, wraps: 325lbs, 335lbs, 345lbs, 355lbs, 355lbs
Good Mornings: 3×15 135lbs
Leg Curls: 3×10 70lbs

Close Grip

Posted by: rhaea14 on: January 21 2008 • Categorized in: Bench Press, Workouts

Close Grip Lock Outs (Adrenaline 3rd hole from bottom & “4″ board): 5×3 205lbs, 215lbs, 220lbs, 220lbs, 220lbs
Close Grip Bench Press 2 Boards: 5×8 135lbs, 145lbs, 150lbs, 155lbs, 160lbs
Biceps: 8×10 25lb DBs
Dips: 5×8 BW
Lower Back & Abs

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