Archive for March, 2008

Close Grip Boards

Posted by: rhaea14 on: March 31 2008 • Categorized in: Bench Press, Workouts

Close Grip Bench 2 board: 3×8 165lbs, 170lbs, 175lbs
Regular Grip Bench 3 board: 3×3 245lbs, 255lbs, 260lbs
JM Press: 3×10 105lbs
Headcavers: 3×10 EZ Curl Bar + 60lbs
Biceps: 3×10 30lb DB

Sumo Deadlift

Posted by: rhaea14 on: March 30 2008 • Categorized in: Deadlift, Workouts

Sumo Deadlift w/belt: 5×10 100kg, 105kg, 110kg, 115kg, 120kg
Front Squats w/belt: 3×10 80kg
BB Shrugs: 3×5 225lbs
BB Rows: 3×8 50kg
LB & Abs

Speed Bench & Shirt

Posted by: rhaea14 on: March 29 2008 • Categorized in: Bench Press, Workouts

Speed Bench Press: 9×3 60kg (Blacks under, doubled on ends)
Regular Bench Press: 85kgx2; 100kgx2 (2 board)
34 F6: 120kgx1; 125kgx1
RC red band external rotations: 3×15
RC superior/inferior rotations 10lbs: 3×15
RC 5lb inferior rotation: 3×15
Front Raises: 3×15 35lbs
Rear Delts w/10lb DBs: 3×15

Full Gear Squats

Posted by: rhaea14 on: March 28 2008 • Categorized in: Squat, Workouts

Squats:
285lbsx1 w/belt
335lbsx1 w/belt & wraps
395lbsx1 w/Full Gear (38 Super NXG+ Centurion)
420lbsx1 w/Full Gear
440lbsx1 w/Full Gear
440lbsx1 w/Full Gear
Butt Squats: 3×7 205lbs, 215lbs, 220lbs
Stiff Leg Deadlifts: 2×10 100kg

Board Bench

Posted by: rhaea14 on: March 27 2008 • Categorized in: Bench Press, Workouts

Regular Bench Press 1 board: 4×3 185lbs, 195lbs, 205lbs, 215lbs
Floor Press: 3×3 185lbs, 195lbs, 205lbs
Incline Bench: 3×5 115lbs, 125lbs, 135lbs (Adrenaline 1 hole showing)
Biceps: 3×10 25lb DBs

Reverse Band Squats

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

Squats:
275lbsx2 w/belt
315lbsx3 w/Reverse Bands (Adrenaline double blacks, bottom part top hole)
5×3 w/reverse bands & belt: 365lbs, 385lbs, 395lbs, 405lbs, 415lbs
Good Mornings: 3×10 135lbs, 145lbs, 155lbs
Lunges: 3×20 95lbs
Leg Curls on Ball: 3×10
Abs

Close Grip Boards

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

Close Grip 2 boards: 3×8 160lbs, 165lbs, 170lbs
Regular Grip Bench 3 board: 3×3 235lbs, 245lbs, 255lbs
Dips: 3×8
JM Press: 3×5 95lbs, 105lbs, 115lbs
Biceps: 3×15 45lb BB
Headcavers: 3×15 EZ Curl Bar + 50lbs

Sumo Deadlift

Posted by: rhaea14 on: March 23 2008 • Categorized in: Deadlift, Workouts

Sumo Deadlift:
115kgx2
145kgx1 w/belt – UGLY
145kgx1 w/belt & Metal DL suit straps down
160kgx1 w/straps up & belt
170kgx1 w/straps up & belt
Front Squats w/belt: 3×10 80kg
BB Rows: 3×10 45kg
BB Shrugs: 3×8 75kg, 85kg, 85kg
Reverse Hypers: 3×10
GHR’s: 2×8

Shirted Bench

Posted by: rhaea14 on: March 22 2008 • Categorized in: Bench Press, Workouts

Speed Bench press blacks under, doubled on ends: 9×3 135lbs
Regular Bench Press:
185lbsx3
225lbsx2 (3 board)
36 Katana Long Sleeve:
260lbsx1
280lbsx2
290lbsx1
RC red band external rotations: 3×15
RC red band internal rotations: 3×15
RC 5lb inferior rotation: 3×15
Front Raises: 3×15 35lbs
Rear Delts: 3×15 10lb DB lying on bench
Abs

High Bar Squats

Posted by: rhaea14 on: March 21 2008 • Categorized in: Squat, Workouts

High Bar Squats: 5×7 105kg, 110kg, 112.5kg, 115kg, 117.5kg
Butt Squats: 3×7 90kg, 95kg, 100kg
Stiff Leg Deadlifts: 2×10 100kg
Calves: 3×25 BW
LB & Abs

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