Monthly Archives: August 2005

AUG. 24 – ME BP

Rotator Cuff exercises – 2×10 ea. exercise (super set)
Blast Strap Pushups – 3×15
Rev. Green Band BP – 135×10, 225×5, 315×3, 365×3, 405×2, 385×3
Incline BP w/fat bar – 175×5, 215x2x5
Super Set
V-Bar Pulldowns – 3×10
1-arm lat row overhead shoulder extension on grappler – barx3x8
Rope Pushdowns – 3×10

AUG. 22 – ME SQ/DL

Squats
145×5 <-- Metal Pro Briefs 255x5 345x3 455x2 545x1 <-- Add Metal Pro Squatter w/straps down 595x1 675x1 <-- Straps up and med knee wrap 810x1 <-- Double rev. blue band box squat/straps up no wraps 555x1 <-- Straps down 45° Hypers w/14" cambered bar - 115x3x10 Rev. Hypers - 180x2x10, 270x10

AUG. 21 – DE BP

Blast Strap Pushups – 3×15
Pressdowns w/light band – 1×100
Rotator cuff exercises (super set) – 2×10
DE BP w/doubled minis – 175x3x3, *165x3x6, 225×1, 275×1, 315×1
*I was too slow on my work sets so I lowered the weight.
2 Board Press – 275×5, 315×5, 335×2
Pressdowns w/light band – 1×100
DB Shoulder Presses – 25x3x12
DB Front Raises – 25x2x12
DB Laterals – 25x2x12
Rear Delt Raises – 20x3x12
Side bends – 45x3x20
Fat Bar Lat Pulls – 3×12
Hammer curls – 25x2x15
My elbow is getting better. Today I had a lot less pain. I wasn’t able to do rolling dumbell triceps, but the other exercises felt better and I was able to progress from mini bands to light bands on band pressdowns.

AUG. 19 – DE SQ /DL

Stretching and hip mobility
DE Box SQ w/buffalo bar & chains – 295x2x6
DE DL off Jump Stretch Platform and doubled mini’s
315x6x1
T-Bar Rows – 90×10, 180×10, 360×10
Super Set
GHR (back raised 12″) – 3×10
Green band pull down abs 3×15
Seated Calves 100x4x20

AUG. 17 – ME BP

Rotator Cuff Exercises – 2×20 ea.
Mini Band Pressdowns – 1×100
BP
45×5
135×5
185×5
225×3
275×2
315×1
405×2 <--- Add Metal Viking Pro 455x0 405x2 <--- Off of 2 boards DB Cleans - 25x3x12 Mini Band Pressdowns - 1x100 Tonights workout wasn't a very good one. My bench shirt is a little loose as a result of my weight loss. I also feel this is a result of my time off from training and my elbow injury. I upped my calories this week to put some muscle on and get my bodyweight back up to 242lbs. With the NHE Diet I will be a much leaner 242lbs.