Adrian's Training Log

3-31-10

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ME Bench
Nelsons Natilus

Strecth/warmup

Bench
135x30 ten reps in 3 different hand postions
225x10
315x10
405x5
455x5 three brd raw
515x5 three brd raw
605x3 three brd raw
655x3 three brd raw
No I am going to reduce weight and add band tension for one set
515 plus heavy green band x1 really had to grind this one out really to heavy (I will never say to heavy again) Needed to better judge the weight at top and I was allready pretty spent. BUt felt good

Lock outs

14 inches to lockout
Band tension and 315lbs
5 sets of 3reps with long pause no less than 3 sec pause at top


Heavy Kettle ball swings
3sets of 3

Dumbell front shoulder raises
hand parerall to ground
5sets of 10 30lbs

Dumbell Front shoulder raises
hand vertical to ground
5 sets of 10 27.5lbs

I had to leave it at that I had to get my daughter out of the daycare. Todays workout felt great

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ICE

4-1-10

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Back day
Nelsons

Front pull downs
90lbs
3x10

T bar row
4plates
3x3x3 three different hand positions for 3 reps each

Dumbell rows
85lbsx1x5
105lbsx1x5
120lbsx1x5

reverse grip lat pulls
150lbs3x5

dumbell rear delts
35lbs 3x10

rear delt machine
3x10 80lbs

shrugs
225lbs 3x15

low back band snaps
3x5

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Back day
Nelsons

Front pull downs
90lbs
3x10

T bar row
4plates
3x3x3 three different hand positions for 3 reps each

Dumbell rows
85lbsx1x5
105lbsx1x5
120lbsx1x5

reverse grip lat pulls
150lbs3x5

dumbell rear delts
35lbs 3x10

rear delt machine
3x10 80lbs

shrugs
225lbs 3x15

low back band snaps
3x5

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ME day (but not really)

I have a really sore right wrist. I had it checked out and i just have to take it easy for two weeks

Bench
135lbs 30reps 8 sets

Machine flies
180lbs 15 reps 5 sets

kettle ball swings
only a couple right grip is shot need to let heal I will take the rest of the week off and see how I feel this nexy wednesday

So I have taken the last 6 days off to rest my wrist it never really got better. I have x-rays coming friday. However i still did a little ME benching.

Bench
135x30x2
225x10x2
315x10x3 starting to hurt call it for pressing

Front raises
30x10x5

side raises
25x12x3

light flies
170lbsx15x3

rear delt machine
80lbsx12x3

lots of ice

ME Bench

Today is the first training day in a few weeks no pain in wrist so I wont go over board just feel it out and push it a little.

Normal Warmup
Little cuff and grip work

Bench
135x30
225x20
315x10x2
405x5x2
Starting to get a little pain in wrist but not much so I will call it for pressing there

Seated machine shoulder press
315x12x3

Front raises
30x10x3

Kennellys
45x8x3

ICE
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Back day

Lat pull downs
210x12x3

Front pull downs
95x30x3

Hammer Curls (Injury Prevention)
30x10x5

Grip work

Shrugs
135x12x3 long pauses at top

rear delts
80x10x3


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Free day just going to run through 5 tricep exercises quickly no rest and do some cardio

Warmup

Grip

JM Presses
Tricep Hammers
Over Head Dumbell Presses
Band Overhead Ext
Band presses

5 sets of each

Cardio

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I will begin doing some cardio early mornings that I work. My current work schedule is a little crazy I work Sat, Sun, Mon 6am to 6pm and everyother Tuesday 6-2 so I dont get a lot of time with the family, gym or rest on my work week. However I am going to start doing cardio and some light areas I would like to work on during my week.

Low Intensity Cardio

Little sore in shoulders after ME day so I am going to lift light shoulders just to get some blood flow.

Front shoulder raises
20lbsx30x5

Side raises
20lbsx25x5

ME bench

Normal warmup
Bench
135x30
225x10
315x10
405x1
shirted single ply 4brd
585x5
675x5
765x1

Full range raw rep out
315x26 with pauses
225x33

Dumbell press
135x12
145x10
165x5
180x5

JMpresses
dumbells
65x10x3

hammer tris
40x10x3

tricep ext
225x12x3

Dip burn out
23

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Back, Shoulders and light DE day

Normal warmup
Light Cuff work and grip work

Bench
135 3different grips sets of 3

Add Green band
3x3x3

Shoulder press lockout free weights only close grip long pause

225x5x5

Front shoulder raises
30x10x5

Rear delt machine
90x12x3

T-bar lat pull downs
200x8x3

Cable flies low to high
70x12x3

Bent over dumbell rows
85x15x3

kennellys
40x10x3

hammer curls
30x20x3

shrugs
90x20x3

kettle ball swings
30x5x3

ICE
Home

So it has been a crazy week or so I havnt had a day off from work in 8 days and have more to go. I had a death in the family and I have been sick for 6 days. SO not in the mood for a ME day but here it is

Normal warmup

Bench
135x10
225x10
315x1
Shirted up due to pain in left shoulder
405x5
605x1

Just not having a good day so going to work some acc

Dumbell press
150x10x3

Tricep Band ext
3sets of 5

Tricep pushdowns
150x20x3

Rope pushdowns
190x15x3

ICE
HOME

ME Bench

Normal warmup

bench
135x20
225x10
315x10
405x5 a little pain in left shoulder not to bad tho

Shirted up single ply katana
495x5 3brd
585x5 3brd
675x1 2brd
695x1 2brd

Rack lockouts with bands
135plus green bands
3setsx5 with long pause at top

Incline machine with green bands
135plus green bands
3setsx20

Tricep circuit


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Shoulder

Seated shoulder press
225x10
315x10
405x5
495x5
590x3

Front raises
40x3x10

rear delts
145x3x10

grip work

ME Bench

I wont be able to do another workout this week do to work. SO better make this a good one

Normal warmup

Bench

135x20
225x10
315x10
405x5
shirted up single ply Titan Katana
495x5 3brd
585x5 3brd
675x3 2brd
715x1 2brd
735x1 2brd
765x1x2 2brd felt good no problems with speed or lock out

dumbell press for reps
135x15
135x21

Rack lockout
blue bands choked
135x5x3 long pause at top

Tates
65x8
90x8

band stretches

ICE
HOME

Quick run thru shoulders


Front raises

Side raises

Rear delt on peck deck

Band snatches

kettle ball swings


ICE

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ME Bench

Lite grip work

Normal Warmup

135x30
225x10
315x10
405x5
shirt up single ply katana size 56

495x5 on 3brd
585x3 3brd
645x3 2brd
695x1 2brd
745x1 1brd
765x1 1brd


Dumbell presses
100's x15
130's x 21
170's x 8
200's x 1

Home

Seems silly to do this but I went to workout with another team today and it was there ME bench day so I thought I would just do some lite work but it turned into a PR

Normal warmup
135x30
225x10
315x10
405x5 Here is where I was sopposed to stop but couldnt

495x3
545x1
585x1 raw full range PR

Lite cable crossovers

Skull crushers

Incline close grip bench

Tricep ext

HOME

Not much of a light day but it was fun training with a new team and seeing what they do I had a great time and learned a few things.

Max effort Bench

Normal Warmup

135x30
225x10
315x10
405x1
Shirted up
585x5 on three brd
675x3
745x1
805x1
805x1
765x3

Tates
110's x3x6

Tricep ext
220x15x3

dips
one set of 19


ice
home

Dynamic Bench

Normal warmup

135 plus two doubled up purple bands

12 sets of three with three different grips close med wide

Kennellys with 35lbs kettleballs
3x10

Trcep overheads with bands great stretch
3 sets of 12

Sledge hammer to tire
3x12

sled pull with 100lbs

home
ice

ME Bench


Normal warmup
135x30
225x10
315x10
405x1
Shirted up to single ply katana size 56 working off of a two brd today
495x3
585x3
625x1
675x1
765x1
805x1
835x1
765x1

Tates
60's for 4 sets of 20 reps

Tricep externsions

Kenelly stretches

Ice
Home

adrian wrote:

ME Bench


Normal warmup
135x30
225x10
315x10
405x1
Shirted up to single ply katana size 56 working off of a two brd today
495x3
585x3
625x1
675x1
765x1
805x1
835x1
765x1

Tates
60's for 4 sets of 20 reps

Tricep externsions

Kenelly stretches

Ice
Home

This was a good day for bolth of us.. we bolth hit some big numbers, I think thou today for my ME day I am gonna do 2 ply in my apex shirt as I want that world record of 585 at 259 and Im sure I can blow it away..

Thanks Shawn I think were both moving in the right direction to break some records

Max effort bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
shirted up single ply Katana
495x3 three brd
585x3 two brd
675x1 two brd
765x1 1brd
815x1 1brd
815x1 1brd
815x1 1brd
815x1 1brd

225x40 burn out set

close grip incline lockouts
225x3x15

Band kennellys
3x15

Rear delts with bands
3x12

Tricep work


ICE HOME

Just ran through quick shoulder workout every set was to failure


Dumbell front raises

Dumbell side raises

Shrugs

Rear delts with bands

grip work

seated shoulder press just lock out



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