a1) pullups on gravitron
5x5
last 2 sets did 3 reps on gravitron and 2 BW pullups
a2)single arm dbell bench
3x5 each side 50 60 60
b1)overhand seated row
3x10 135 135 150
b2)pushups
3x10 last set with feet elevated
c1)dbell hammer curls
3x8 25 25 30
c2)pec deck reverse fly
3x10 85 100 100
d)swiss ball ab rollout
3x5
d2)quadruped thoracic reach
3x5 each side
Wednesday, January 16, 2013
Tuesday, January 15, 2013
1/15/13
a1)Front Squat
5x3
155
185
205
225
245
a2)scap wall slides
4x8
b) speed deadlifts
6x2 235
c1)elevated split squats
3x8 27.5 dbells
c2)paloff press iso hold
3x10sec hold each side
d1)kneeling adductor stretch 2x30secs side
d2)1 arm pec stretch
2x30 secs side
5x3
155
185
205
225
245
a2)scap wall slides
4x8
b) speed deadlifts
6x2 235
c1)elevated split squats
3x8 27.5 dbells
c2)paloff press iso hold
3x10sec hold each side
d1)kneeling adductor stretch 2x30secs side
d2)1 arm pec stretch
2x30 secs side
Saturday, January 12, 2013
1/12/13
a1) pullups
4x3
a2)close grip bench
185x3
225x3
245x3
b1)chest supported row
3x10 90 140 160
b2) incline dbell press
50x6
60x6
70x6
c1)prone bridge arm march
3x5
c2)side lying external rotations
3x10 each side
d1) elbow/wrist flexor stretch
2x20secs
d2)3 way hamstring stretch w/band
2x15/15/15
4x3
a2)close grip bench
185x3
225x3
245x3
b1)chest supported row
3x10 90 140 160
b2) incline dbell press
50x6
60x6
70x6
c1)prone bridge arm march
3x5
c2)side lying external rotations
3x10 each side
d1) elbow/wrist flexor stretch
2x20secs
d2)3 way hamstring stretch w/band
2x15/15/15
Wednesday, January 9, 2013
1/9/13
A1) deadlifts
135x5
225x5
315x5
405x5
A2)Ankle Mobs
3x8
B1)single leg elevated reverse lunge
135x6
145x6
155x6
165x6
B2)quadruped chin tucks
3x5
C1)Back Extensions
15x6
25x6
25x6
c2)Side Bridge Wall slides
3x10
d1) stability ball adductor stretch
2x20 secs
d2)heel to butt stretch
2x20 secs
135x5
225x5
315x5
405x5
A2)Ankle Mobs
3x8
B1)single leg elevated reverse lunge
135x6
145x6
155x6
165x6
B2)quadruped chin tucks
3x5
C1)Back Extensions
15x6
25x6
25x6
c2)Side Bridge Wall slides
3x10
d1) stability ball adductor stretch
2x20 secs
d2)heel to butt stretch
2x20 secs
Tuesday, January 8, 2013
1/8/13
a1) pullups
4x5 on gravitron
a2) single arm dbell bench
2x5 50
2x5 60
b1) seated rows
3x10 135
b2) pushups
3x10
c1) reverse fly on pec deck
3x10
c2) hammer curls
3x10 25 25 30
d)ab rollout on swiss ball
3x8
4x5 on gravitron
a2) single arm dbell bench
2x5 50
2x5 60
b1) seated rows
3x10 135
b2) pushups
3x10
c1) reverse fly on pec deck
3x10
c2) hammer curls
3x10 25 25 30
d)ab rollout on swiss ball
3x8
Friday, January 4, 2013
1/4/13
Hang Clean
205 3x2
a1) front squat
5x3
135
155
175
185
205
a2) scap wall slides
4x8
b) speed deadlifts
225 6x2
c1) dbell split squats
25 3x8
c2) paloff press hold
3x3 10 secs each rep
d1) kneeling adductor stretch
2x20secs
d2)pec stretch
2x20secs
205 3x2
a1) front squat
5x3
135
155
175
185
205
a2) scap wall slides
4x8
b) speed deadlifts
225 6x2
c1) dbell split squats
25 3x8
c2) paloff press hold
3x3 10 secs each rep
d1) kneeling adductor stretch
2x20secs
d2)pec stretch
2x20secs
Tuesday, January 1, 2013
1/1/13
Foam Roll
Mobility
a1) neutral pullups
6x3
a2)close grip bench
95x3
135x3
155x3
175x3
195x3
b1)chest supported row
90x10
140x10
160x10
b2)low incline dbell press
50x6
55x6
60x6
c1)plank with arm march
3x5 each side
c2)side external rotation
3x10each side 5 lb dbell
d1) elbow/ wrist flexor extensor stretch
2x15secs
d2)3 way hamstring stretch with band
2x15/15/15
Mobility
a1) neutral pullups
6x3
a2)close grip bench
95x3
135x3
155x3
175x3
195x3
b1)chest supported row
90x10
140x10
160x10
b2)low incline dbell press
50x6
55x6
60x6
c1)plank with arm march
3x5 each side
c2)side external rotation
3x10each side 5 lb dbell
d1) elbow/ wrist flexor extensor stretch
2x15secs
d2)3 way hamstring stretch with band
2x15/15/15
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