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Post by Donovan on Jun 27, 2009 21:57:18 GMT -5
Sorry guys no heavy days this week. We are starting a new schedule and are doing heavy on sat and sunday mournings and I have been having to be a damn mechanic for the past two days. So now that everything is fixed I will be back on track. Can't wait till tomar though so I can devour some food at my nephews birthday part.  |
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Post by Donovan on Jul 6, 2009 16:51:24 GMT -5
Yesterdays workout I am going to refer to as bench service because it was on sunday and we were in the gym and not in church getting diesal. So don't anyone take offense to that I am religious and highly believe in god. But back to the workout. It was off the chain I hit a personal record of 625. First time back in a shirt in a long time. It felt great. Just gotta get comfortable once again. Pulling the sled sucked. It kicked my butt big time. But hey I like the stuff thats hard because if it was easy everyone would do it.
Max Effort Bench
raw- 135x3, 225x3, 275x1, 315x1
3 board raw- 405x1
double denium- 3board- 500x1
2board- 550x1
1board- 600x1
chest- 625x1
pin milt. presses
95x8
145x8
145x8
195x8
Mini tricep pd
3x12
t-bar rows
45x8
90x8
135x8
180x8
db curls
20x8
25x8
Abs and pulled the sled with 75lbs all the way down the road.
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Post by Donovan on Jul 8, 2009 14:11:34 GMT -5
Last nights workout was off of the chain. My cental nervous system is still getting use to this heavy weight. But hey I gotta do it. All squats were smooth and easy. Just gotta get my setup right. Kinda felt like I wanted to fall back all night. I am squatting a little wider than I did before. Since now we are using a monolift and I don't have to walk it out. Deadlift is coming. Slowly but surely. Conditioning is now joke. I think we all felt like pukin. I kinda underestimated the trips we did, but I won't next time.
Dynamic Effort SQ/DL
Tuesday - July 7, 2009
Speed Squat - 14" Box, 4 chains per side
415 x 1 x 2
505 x 4 x 2 All wearing boss briefs
705 x 1 x 1
Speed Deadlift - w/ 2 chains per side
275 x 3 x 3
365 x 1 x 1 All were done raw
455 x 1 x 1
Put plates up on 4" Blocks
455 x 3
45 degree back raises- 3x10
Leg ext.- 75 3x10
Leg curls- 75 3x10
abs
Conditioning- safety squat bar with 2 chains on each side for 1 trip up drive way and back. Sled with 75lbs for 1 trip up drive way and back. Finally a jog up the drive way and back.
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Post by Donovan on Jul 10, 2009 16:10:31 GMT -5
Dynamic Bench night 7-8-09
Speed bp with 2 chains
185 8x3 4 sets with pinky and 4 sets with comp. grip
275 1x1
315 1x4 with straight weight
Incline DB
45 2x10
60 1x10
DB Ext.
35 2x10
45 1x10
DB Front raises
25 2x10
30 1x10
Lat. Pd
125 2x10
150 1x10
Ez bar curls- 3x10
abs and grip work
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Post by Donovan on Jul 13, 2009 21:06:35 GMT -5
It was a great workout. I just need to be patient because I am trying to rush things a little and shouldn't. I want to get back into lifting heavy. But I realized today that I am trying to do it too fast. I need to gradually work my way back into it. Here I am trying to squat 800, 900 after being off for like eight weeks and that is just asking for injury. So I am gonna lower the fire power of the tank just a little.
7-11-09 Heavy squat
Squat raw- 145/3, 255/3, 335/2
Boss briefs- 425/1, 515/1, 605/1, 705/1
added metal suit- 800/x suit is just too much now for my cns. Just cause weight was smoke. Just not ready yet
Deadlift straight weight
335/1, 425/1, 515/1 all done raw
Revers Hypers
4x8
Leg ext.
4x8
Leg curl
4x8
abs
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Post by Donovan on Jul 13, 2009 21:14:03 GMT -5
Bench service consisted of just me and the pitbull. So we went raw cause it would be kinda crazy for us to put on equipment if you know what I mean. Kinda over loaded the top with some band and chains. Added an extra 130lbs. at the top plus the bar weight. So whatever was on the bar + 130 is what we were handleing at the top. Raw felt pretty good. When I took my single of 330 to the chest it was slow as hell tell half way then it took off like a rocket.
Max Effort BENCH PRESS
Sunday - July 12, 2009
Bench Press - w/ Mini-bands + 2 chains per side
Bar x 8
135 x 3
*3-Board
225 x 3
250 x 3
275 x 3
300 x 1
315 x 1
325 x 1
350 x x crushed
330x1 raw to chest. Tried for 2 but was give out.
Tricep pd
4x8 went kinda heavy
lat pd
4x8 moderately heavy
Cable front raises
4x8
db curls
3x12 never go to heavy because what is the use. just to do curls for the girls.
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