9/27 ME Bench

Trained @ Max Fitness

2-board press:
      355 for 1 rep
      385 for 1 rep
      missed 405 for 1 rep, hurt shoulder

Incline dumbell press: 100lb dumbells for 3 sets of 12 reps

Dumbell tricep extensions: 45lb dumbells for 3 sets of 8 reps

Rope pressdown: 45lbs for 3 sets of 15 reps

Machine row: 280lbs for 3 sets of 12 reps

Dumbell curl: 45lb dumbells for 3 sets of 8 reps

Workout time: 2 hrs

9/25 DE Squat

Trained @ Gold's North York

Speed squat w/ 185lbs band tension: 315lbs for 10 sets of 2 reps

Leg curls: 180lbs for 3 sets of 8 reps

Adduction: 100lbs for 3 sets of 12 reps

Pull thru: 70 lbs for 3 sets of 8 reps

Workout time: 55 mins

Got to gym late, and had to cut workout short.

9/24 Cardio

Treadmill run: 25 mins @ 6 MPH (2.5 miles)

9/23 DE Bench

Trained @ Gold's Gym North York

DE Floor Press w/ doubled monster minis: 185 for 9 sets of 3 reps

Close grip machine press: 210 for 5 sets of 5 reps

Tate press: 50lbs dumbells for 3 sets of 8 reps

Pec Deck: 220lbs for 3 sets of 8 reps

Chest Supported row: 180lbs for 5 sets of 5 reps

Upright row: 90lbs for 3 sets of 8 reps

Front plate raise: 45lb plate for 3 sets of 12 reps

Preacher curl (machine): 80lbs for 3 sets of 8 reps

Workout time: 1 hour 12 mins

9/21 - ME Squat

Trained @ Max Fitness

Sumo Deadlift w/ double hardcore suit:
      605 for 1 rep
      645 for 1 rep
      missed 675 (got to just below knees)

Belt squats: 180 lbs for 3 sets of 12 reps

Good mornings: 225lbs for 5 sets of 5 reps

Glute ham raise: 35lbs for 3 sets of 8 reps

Reverse hyper: 180 for 3 sets of 12 reps

Weighted Situp: 25 lbs for 3 sets of 8 reps

Gripper: 50lbs for 2 sets of 12 reps

Workout time: 2 hrs 5 mins

9/20 - Cardio/Core

Treadmill run: 25 mins @ 6 MPH (2.5 miles)

50 leg raises

30 reps w/ ab wheel

Workout time: 35 mins

9/18 DE Squat

Trained @ Gold's North York

Speed squat: 285 + 185lbs band tension for 10 sets of 2 reps

Rack pulls w/ quadrupled monster minis: 275lbs for 6 sets of 3 reps

Leg curls: 160lbs for 3 sets of 8 reps

Leg adduction: 100lbs for 2 sets of 12 reps

Pull thru: 70lbs for 3 sets of 8 reps

Rope crunch: 60lbs for 3 sets of 15 reps

Cable twist: 25lbs for 3 sets of 15 reps

Workout time: 1 hr 15 mins


Decided I am going to compete again @ the IPA Christmas Carnage meet on December 4, so I had to start training a few days earlier than planned in order to get my whole training cycle in before the meet (only about 12 weeks away). I will be focusing on building up my triceps to improve my bench, and working on my lower back and grip work for my deadlift.