Announcement

Collapse
No announcement yet.

2013 Training

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • 2013 Training

    Monday 6/3/2013
    Day 1

    Incline Barbell Press (1.5 min rest)
    185x5
    205x5
    185x8x5

    Weighted Chin-Ups (1.5 min rest)
    45x10x5 (got ugly toward the last 2-3 reps of the last 2-3 sets)

    Dips - bodyweight (10 sec rest)
    15, 10, 10

    1-Arm Arc DB Row (10 sec rest)
    20x10
    25x10
    30x10
    Last edited by grit; 06-07-2013, 02:07 PM.
    True Protein Discount Code: AWC155


  • #2
    Tuesday 6/4/2013
    Day 2


    Barbell Back Squat
    335x10x5

    Lying Hamstring Curls
    100x10x5
    Last edited by grit; 06-07-2013, 02:07 PM.
    True Protein Discount Code: AWC155

    Comment


    • #3
      Where have you been?

      Comment


      • #4
        Living some life in the real world! Haha. Nice to see you again!
        True Protein Discount Code: AWC155

        Comment


        • #5
          Wednesday 6/5/13
          Day 3

          Rest

          Thursday 6/6/13
          Day 4


          Incline DB Curl
          40x5
          45x4x5
          40x5x5

          Close Grip Flat Bench Press
          225x3
          185x5
          205x6x5, 8

          Reverse EZ Bar Curl
          60x8, 80x8,8

          Rolling DB Tricep Extensions
          35x10, 15, 15

          Abs
          True Protein Discount Code: AWC155

          Comment


          • #6
            Friday 6/7/13
            Day 5


            Rest

            Saturday 6/8/13
            Day 6


            30 Degree Smith Incline Bench Press
            225x5, 235x9x5

            Parallel Grip Pull-Ups
            45x10x5

            Flat Dumbbell Press
            85x5, 60x15, 70x8

            Elbow Rows
            35x8, 50x8, 70x8
            True Protein Discount Code: AWC155

            Comment


            • #7
              Sunday 6/9/13
              Day 7


              Front Squats
              135x5, 185x5, 225x5 - stopped here was bothering my shoulder

              Hack Squat Machine
              2 plates each side x 5
              3 plates each side x 5 - stopped here was bothering my knee (might give up on this machine unless for really light weight and high reps)

              Cybex Leg Press - kind of like a sumo leg press on regular leg press
              8 plates each side x5
              9 plates each side x5
              10 plates each side (maxed machine) x 7x5, 10 - wasn't too difficult, just wanted to keep weight off my back and hit my legs without doing the traditional leg press, was a struggle as you can see

              Snatch Grip Deadlift off Platform
              275x5
              315x9x5

              Abs
              Calves
              True Protein Discount Code: AWC155

              Comment


              • #8
                Monday 6/10/13
                Day 8


                ~20 min cardio

                Tuesday 6/11/13
                Day 9


                Seated Zottman Curls
                45x5x5

                Hammer Curls
                45x5, 55x3x5, 55x10

                Decline Close Grip Bench Press
                225x3x5, 235x7x5

                Scott Bench Reverse Curl
                50x3x8

                Tricep Rope Extensions
                110x10, 10, 120x10
                True Protein Discount Code: AWC155

                Comment


                • #9
                  Wednesday 6/12/13
                  Day 10


                  ~10 min stairmill
                  Broad Jump + Box Jump 3x10
                  Calves/Abs
                  Agility Dots
                  True Protein Discount Code: AWC155

                  Comment


                  • #10
                    Any plans goals dreams aspirations for training or just getting it done?

                    Comment


                    • #11
                      Originally posted by RobbHensel View Post
                      Any plans goals dreams aspirations for training or just getting it done?
                      Good question. I'd like to get stronger while getting in better shape. I don't really like to think about it as "cutting" or "bulking" as I'm really focusing on just eating as clean as possible while training hard. My goals are really to improve on a week-to-week basis. I do, however, have my eyes set on an early August powerlifting meet.
                      True Protein Discount Code: AWC155

                      Comment


                      • #12
                        Thursday 6/13/2013
                        Day 11


                        Incline Barbell Press
                        205x9x4, 205x6 not to failure

                        Chin-ups
                        55x10x4 - not terrible

                        Dips
                        BWx3x20 - supersetted with sets of face pulls

                        1-Arm DB Arc Rows
                        35x3x10, 40x10
                        True Protein Discount Code: AWC155

                        Comment


                        • #13
                          Friday 6/14/13
                          Day 12


                          Rest
                          True Protein Discount Code: AWC155

                          Comment


                          • #14
                            Saturday 6/15/13
                            Day 13


                            Barbell Back Squat
                            355x10x4

                            Seated hamstring curls - a few sets

                            Was pretty dead today -- squats weren't too bad, this gym didn't have lying hamstring curls -- might just ramp up cardio tomorrow
                            True Protein Discount Code: AWC155

                            Comment


                            • #15
                              Originally posted by grit View Post
                              Saturday 6/15/13
                              Day 13


                              Barbell Back Squat
                              355x10x4

                              Seated hamstring curls - a few sets

                              Was pretty dead today -- squats weren't too bad, this gym didn't have lying hamstring curls -- might just ramp up cardio tomorrow
                              Next Time try using a dumbbell. It hits the hams differently than the machine version. Both are good!
                              "SET NO LIMITS"

                              "When the knees hurt you just wrap tighter."-Skip

                              2015 NPC Supplement Express:
                              2014 NPC Sun City Regional:
                              2013 NPC Sun City Classic:
                              2010 NPC Virginia Grand Prix:
                              2002 NPC Western Carolina:
                              2002 NPC North Carolina State:

                              Use Discount Code MMH353..

                              Comment

                              Working...
                              X