New Day's Resolution

[h7jb7sg1e]

11.05.10 - 2:00 - [email protected] (12.0% Fat)

Chins
BW x 16
+90 x 1
+70 x 3
+70 x 3
+70 x 3
+70 x 3
Volume = 6115.2
*Repetitions = 29

Dips
BW x 30
+160 x 3
+160 x 3
+160 x 2
+135 x 4
+70 x 8
Volume = 11320
*Repetitions = 50

5:00 - Recumbent Bike

60:00 - Dynamic & Static Total Body Stretch

 

[h7jb7sg1e]

11.5.10 - 0:30 - Session II

Chins
BW x 16
+90 x 1
+90 x 1
+90 x 1
Volume = 3667.2
Reps = 19

Dips
BW x 30
+180 x 0
+180 x 0
+180 x 0
Volume = 5364
Reps = 30

5:00 @ 3MPH - Ti93 Cool down

Really want to dip +180 before New Years. The negatives were smooth and controlled. The positives had a sticking point around parallel. Skipped sprints on both sessions.

 

[h7jb7sg1e]

11.8.10 - BW @ 182.0 (13.2% Bodyfat)

DB Chest Press & DB One-Arm Row
15 x 20
12 x 45
10 x 55
5 x 70
5 x 85
5 x 90
5 x 95
5 x 100

Leg Curl
15 x 60
15 x 80
5 x 110

DB Lunge
10 x 30
10 x 30
5 x 55

25:00 - Ti95
start 126 BPM
post 1 178 - 1:05
post 2 176 - 1:05
post 3 174 - 0:50
post 4 172 - 0:50
final 136

2.5 -3.0 MPH interval, 14 MPH sprint
*post = my heart rate immediately after each sprint

 

[h7jb7sg1e]

11.12.10 - 1:00 (assuming bw @ 182.0)

Chin-ups
BW x 16
+80 x 2
+90 x 2
+100 x 2
+100 x 1
Volume = 4826

Dips
BW x 16
+135 x 5
+170 x 0
+135 x 5
+170 x 1
+135 x 7
Volume = 8653
Close Grip Press
115 x 12

Lying Leg Curl
50 x 15
100 x 15
155 x 5

DB Lunge
35 x 10

skipped sprints & stretch

 

[h7jb7sg1e]

11.16.10
BW @182
Weighted Volume, super sets w/ 3-5 minute interval
5 x 5 x bw+45 chins
5 x 10 x bw+45 dips

11.21.10
BW @182-lbs. + 100-lbs weight vest, super set w/ 5 minute interval
5 x 1 x C...hins
3 x 8 x Dips
2 x 5 x Dips

BW only session and suicides in another hour or two.

 

[h7jb7sg1e]

11.21.10 II

BW @182-lbs., super set w/ 3-5 minute interval
18, 9, 6, 7, 5 Chins (Total Mass = 3.71 Mg)
20, 12, 15, 15, 10 Dips (Total Mass = 5.94 Mg)
...
skipped sprints for now, may do (weighted) stairs tonight

 

[MIDMOBOX]

Those are some heavy weighted dips

 

[h7jb7sg1e]

Thanks trying to hit 180 for a single before New Years.

11.23.10
Chins
bw x 19 (+1 PR)
+45 x 6
+45 x 4
+45 x 5
+90 x 1

Dips
bw x 20
+135 x 6
+135 x 5
+135 x 5
+170 x 1 (match PR)

Preacher Curls w/ EZ curl bar
+25s x 5
+35s x 5
+45s x 3

Standing Tricpes Press w/ EZ Curl Bar
+25s x 5
+35s x 5
+45s x 5

 

[h7jb7sg1e]

11.26.10 - BW ~ 182.0 lbs.

Chins
BW x 16
+50 x 5
+50 x 5
+50 x 5

Dips
BW x 16
+135 x 6
+135 x 6
+135 x 4 Failure. Very close to locking out 5th rep
*1 more second and I would probably have torn something.

Preacher Curls, Skull Crushers, Close-Grip Press all w/ EZ Bar
25s - 5, 5, 5
35s - 5, 5, 5
45s - 2, 5, 5

Cable Rotator Cuff Complex (5 movements)
1 set 12.5 each side.

Leg Curl
55 x 10
1 rep each: 10, 20, 30, 40, 50, 65, 80, 95, 110, 125, 140, 155 Failure. Didn't touch pad to butt. I have no idea if this is effective, but it was a nice change of pace. Speaking of change of pace. I'll post my new routine soon. It will begin this Sunday.

 

[h7jb7sg1e]

11.28.10 @ Steel Gym, free month pass!

2 liters of water
Ti95 1:05 = t, 6.27 = d, my endurance doesn't suck as much as I thought
ATG Squat 45x10, 95x10, 135x5, 185x5, 225x3, 245xFail weak sauce
Power Clean & Push Press 20x1x135
Stairmaster Stepmill 0:45 = t, 3.25 = d
Decline Sit-ups x 25
Hyperextensions x 12
Roman Chairs on hyper x 12 lol
skipped deadlifts

Refueling atm, sweet potato, turkey, cranberry, 1 liter water, 2 cups of punch