AUG 16th MEET LOG

[mateo112]

DE upperbody: (6-15-08)

warm up.....

speed bench:
45x10
95x8
45x5 add quaded mini band
145x3 (c, m, w grips)
145x3 (c, m, w grips)
145x3 (c, m, w grips)
9 total sets of speed

low incline db press:
65's x8
75's x8
85's x8

2" EZ bar skullcrushers:
95x10
95x10
95x10

standing EZ bar shoulder raises:
bar+20 x10
bar+20 x10
bar+20 x10
grabbed the outsidebend where you would do curls from and raises the bar with my arms straight. when at the top i rowed the bar into my chest keepin gmy elbows up. doing this gets the front and rear delts at the same time. talk about a burn.

standing t-bar rows:
bar+80 x12
bar+80 x12
bar+80 x12
liked these. threw them in for a change and it really isolated my mid-lower lats. will do them more often.

[mateo112]

ME lower body: (6-16-08)

warm up....

squat:
55x10
55x10
145x8
325x3 add metal pro briefs
415x2 add metal pro squatter
505x1
445x3
425x5
depth was good but together with the crew, we realized that my knees were caving in and it could be that my stance is too wide. i thought that it was just my gear being on goofy and i caved my knees to make depth. sort of like when your wrist come out of line from your elbows on the bench to get the bar to the chest. i need to keep an eye on this and concentrate next time.

45 deg hyper ext:
purple band arpund neck x8
purple band x8
purple band choked tighter x8

reverse hyper ext:
4 plates per side x15
4 plates per side x15

[mateo112]

ME upper body: (6-18-08)

warm up....

reverse band bench: (green band) had them release about half way up. (ring on ring)
45x10
95x8
135x5
185x5
225x5 add bands
275x5
295x5
315x3
335x2
295x6
these kicked my butt. the bands were only helping em the bottom half of the rep. the top was all triceps.

low decline rock n rolls:
35's x12
45's x10
50's x8
55's x6
liked the rep count i did here. really pumped up my tri's and for some reason my forearms. almost didn't have any grip left for pulldowns.

standing EZ bar shoulder raises:
bar+20 x10
bar+30 x10
bar+30 x10

cable puilldowns:
180x12
200x12
220x12
240x12

[mateo112]

DE lowerbody: (6-20-08)

warm up.....
hip abductor &adductor (with band)

speed squat: buffalo bar
65x10
65x10
65x5 add 130lbs of chain
245x2 add loose frantz dbl ply briefs (might aS well called it raw)
245x2 for 4 more sets
5 doubles total
265x2
285x2

speed deadlifts: sumo stance
225x3
315x1
315x1 for 5 sets (add 50lbs of chain)

45 hyper ext back raises: (rounded back at bottom, arched back as i came up)
50lbs of chain x8
50lbs of chain x8
50lbs of chain x8
50lbs of chain x8

wide stance cable crunches:
100x12
100x12
100x12
100x12

GHR:
BW x12
BW x12

rolling thunder: (2" handle)
120x10 secs per hand
145x10 secs per hand
145x10 secs per hand
170x10secs right hand, 5secs left hand (both are a PR)

[mateo112]

DE upper body: (6-22-08)

warm up....

speed bench:
45x10
95x10
45x9 add doubled mini band
95x6
155x3 c, m, w, grips
155x3 c, m, w, grips
155x3 c, m, w, grips
9 total sets of speed

low incline db presses:
65's x10
75's x10
85's x10

tate presses:
35's x12
35's x12
35's x12

EZ bar front raises:
bar+30x10
bar+30x10
bar+30x10

t bar rows:
2 plates x12
2 plates x12
2 plates x20

few sets of shrugs

few sets of calfs.

[mateo112]

ME lowerbody: (6-23-08)

warm up.....

hip abductor & adductor with bands

squat:
55x10
145x7
325x3 add metal pro briefs
415x2 add metal pro squatter
535x1
475x3
450x5

GHR:
BW x12
BW x12
BW x12

reverse hyper ext:
390x12
390x12
390x12

GHR sit ups:
10
10
10

[mateo112]

ME upper body: (6-25-08)

warm up....

bench:
45x10
95x8
135x6
185x5
225x2
275x2
315x2 3 board
375x3 3 board (add dbl ply phenom)
385x2 2 board
405x1 1 board
435x0
455x5 5 board
damn near had it locked out but it was too the point where i was struggleing and i tried to do the one arm lock and then the other. i know its not legal but i wanted to lock it out. o well. was pleased with it, just need to pull everything together at once.

kroc rows:
80x12
90x12
100x12
damn i forgot how much these kick my ass. i was breathing like a fat kid at this point.

cut it here do to me needing to do work on my boat so i'm able to sell it.

this might be good for me.

[mateo112]

deadlift training: (6-27-08)

warm up....

squat:
45x10
135x8

deadlift:
225x5
315x3 add loose dbl ply frantz briefs
315x2 add 90lbs of chain
405x2
405x1 add 80lbs of chain (170 total)
405x1 add 40lbs of chain (210 total)
405x3 strip 120lbs of chain (90 left)
405x5 straight weight

standing cable crunches:
100x12
110x12
120x12
130x12

cut it here today as i spent 2 hours just prior to getting to the gym out at the lake. took the guy who i thought was the buyer for it but come to find out he doesn't want it after all. what the shit is that, i take him out for a ride, show him everything and then he says he doens't want it. that shit made me cut my day short and that is fuckin whack.

gonna smash my squat on monday now and skulls to go along with it.

[mateo112]

DE upper body: (6-29-08)

warm up.....

speed bench:
45x10
95x10
135x5
95x5 add dbled mini per side
160x3 c, m, w grip
160x3 c, m, w grip
160x3 c, m, w grip

low decline rock n rolls:
35's x12
45's x10
55's x8

EZ bar standing raises: like i have been doing with the row at the top
bar+40x10
bar+40x10

standing side L raises:
right arm-25x15, 30x15
left arm-25x15, 30x15

clays lats:
170x15
200x15

few sets of shrugs

few sets of calfs

[mateo112]

ME lower body: (6-30-08)

warm up.....

band hip abductor and adductor

squat:
55x10
55x10
145x8
325x3 add metal pro briefs
415x2 add metal pro squatter (straps down)
505x1
565x1 add knee wraps (20lbs short of my meet PR)
505x3 (no wraps)

BB good mornings:
325x5 metal pro briefs only
375x5
415x5 ties PR

GHR: (back of machine on 3 board)
BW x12
BW x12
calfs started to cramp up, don't know why, drank a shit load of water today.

reverse hyper ext:
410x12 contolled for strength
410x12 swing for rehab

few lat pulldowns

few sets of abs