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Thread: My log

  1. #11
    Join Date
    May 2010
    Posts
    19
    6/5/10


    dynamic effort bench

    bench press
    3 sets ring finger grip
    3x3@270
    3 sets middle finger grip
    3x3@270
    4 sets competition grip
    3x4@270


    lying db extension
    8x1@40
    8x1@45
    8x1@50
    8x1@55


    db side raises
    10x1@30
    10x1@35
    10x1@40


    bent over db raises
    10x1@30
    10x1@35
    10x1@40

  2. #12
    Join Date
    May 2010
    Posts
    19
    6/14/10


    week 3 of program

    max effort squat

    good mornings(worked up to a 3 rep and 1 rep max)
    3x1@bar-weight
    3x1@135
    3x1@275
    3x1@365
    3x1@415
    1x1@435
    1x1@455
    1x1@475


    glute ham raise
    8x3@body-weight with 25lb kettle belle


    reverse hypers
    8x3@90


    pulldown abs
    10x5@150


    straight leg lifts
    20x3



    i tell you what this program i found by dave tate is working wonders for me. Cant wait to max out in 6 weeks.

  3. #13
    Join Date
    May 2010
    Posts
    19
    6/17/10


    max effort bench

    board press
    3x1@335
    3x1@425
    3x1@515
    3x1@535
    off chest no boards
    10x3@315


    lying bb tricep extension
    10x3@95
    10x3@115


    push downs
    10x3@110


    one arm press (standing fro shoulder)
    15x1@40
    15x1@50
    15x1@60

  4. #14
    Join Date
    May 2010
    Posts
    19
    6/18/10


    dynamic effort squat


    box squats (parallel)
    2x10@315


    reverse hypers
    8x3@90


    leg press
    10x2@600
    10x2@800


    db rows
    6x4@110


    bb shrugs
    15x1@225
    15x2@275

  5. #15
    Join Date
    May 2010
    Posts
    19
    6/19/10


    dynamic effort bench


    bench
    3x3@270 (ring finger)
    3x3@270 (middle finger)
    3x4@270 (competition grip)


    lying db tricep extension
    8x2@45
    8x2@55


    db side raises
    10x1@25
    10x1@30
    10x1@35


    face pulls
    10x3@120

  6. #16
    Join Date
    May 2010
    Posts
    19
    6/21/10


    max effort squat

    low box squat (below parallel)
    3x1@315
    3x1@405
    3x1@495
    3x1@545
    1x1@575


    glute ham raises
    10x3@body-weight


    thats all the energy i had for today. Probably because of the fact i had nothing to eat before working out. Wont let if happen again.

  7. #17
    Join Date
    May 2010
    Posts
    19
    7/14/10


    Had to do chest and back today. Have a midterm in Calculus on Friday.


    Bench
    20x1@bar-weight
    10x1@135
    8x1@225
    8x3@315


    Lat Pulldowns To Front
    10x3@200


    Close Grip Bench
    10x3@225


    Seated Rows
    10x3@200

  8. #18
    Join Date
    May 2010
    Posts
    19
    8/16/10


    squat
    10x1@bar-weight
    5x1@135
    5x1@225
    5x1@315
    5x2@405
    add knee wraps
    5x1@455


    speed pulls (50% of max)
    2x3@330


    leg extensions
    10x3@120


    leg curls
    10x3@95


    calf press
    20x3@body-weight

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