View Full Version : Under Construction: Journey to Jailhouse Strong
rshelton242
11-28-14, 12:21 pm
11/28/14
Well my plan right now is to take the rest of the weekend to get my nutrition back on track. Next week I’m planning to go into the gym next week and find some maxes on my big 3. The following week December 8th I’m hoping to start working with Josh Bryant again on my programming. I had fun programming myself I made progress, but all said and done I tend to get program ADD and wanna hop. Normally I talk myself out of it but the itch is irritating enough. When I work with Josh I know what I’m doing is the best thing I can be doing.
What's different this time then the last time I worked with him. Last time I wasn’t at all comfortable with how to eat right and eat enough, now I’m to the point good nutrition eating correctly and eating enough is second nature. Last time I was technically lost for whatever reason squat was off falling forward no confidence under the bar which made me feel like I had to dedicate my day to preparing for a squat session mentally. Now taking all time PRs has been like another day at the office. Bench I couldn't get comfortable with grip width and foot placement, I couldn't stay tight under reps. Now the tightness issue still occurs some, but not nearly as bad. my comfort with grip and feet are settled.
I have never been as strong as I was benching and squatting under Josh’s supervision even with poor form and technical issues. Now that most of that is shored up I think the sky is the limit with Josh’s help.
“Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinite more than we might ask or think.” -Ephesians 3:20
BJ Whitehead
11-29-14, 5:56 pm
The sky's the limit. Looking forward to your progress!!
rshelton242
12-01-14, 9:28 am
Thanks BJ! I agree last time I worked with Josh I got strong and in a hurry but i was just so uncomfortable under the bar. My squat and bench were a wreck as far as form goes as well as things in my personal life. Since working with him last I just dropped weight and learned how to lift again basically. Any PR I have taken lately has just been another day of training and my confidence is back. Definitely excited to see what we can do the way I have felt and trained the last few months.
Hope all is well with you man. Looking forward to seeing your numbers from fit expo and hopefully you make it to the Arnold this year man.
rshelton242
12-01-14, 9:38 am
Woke up weighing 226 this morning which is down a bit, but after a long holiday weekend of no food being prepped and just eating when I could it doesn't come as a surprise.
Took my afternoon yesterday to meal prep all the food for Monday thru Wednesday and package it all according to day and meal. Im off work again Wednesday so Ill cook and prep for Thursday thru Sunday. Hopeful I can make a habit out of it.
“Whoever Seeks good finds favor, but evil comes to one who searches for it.” -Proverbs 11:27
rshelton242
12-02-14, 11:13 am
Today the plan was to hit the gym and find a max squat so we have accurate numbers to start my training cycle with.
squat- 45 x 10, 95 x 8, 135 x 5, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 335 x 1, 355 x 1, 370 x 1 (10lb PR), 385 x 1 (25lb PR).
Took all heavy work in belt and SBD knee sleeves. My previous best squat was 360 in a belt and knee wraps, so I was very happy with today's outcome.
www.youtube.com/watch?v=Z0P5Sa2zDmQ
rshelton242
12-04-14, 11:22 am
Went in to bench but unfortunately didn't have a spotter so I couldn't workup to a true max. I worked up to a 275 paused bench which is a 5lb life time PR for me so ill take it. It was smooth and definitely had more in the tank.
"And when you stand praying, if you hold anything against anyone, forgive them, so that your Father in heaven may forgive you your sins." -Mark 11:25
rshelton242
12-04-14, 11:37 am
Woke weighing 229.2 this morning. Weight is up where it should be now that I'm eating enough and drinking plenty of water.
Working up to a max deadlift tomorrow should be another PR.
"Bless those who persecute you; bless and do not curse." -Romans 12:14
rshelton242
12-06-14, 2:19 pm
was gonna go in Thursday and hit it but was at work late, so went in Friday nailed 455 conventional easy and jumped stupidly to 500 and missed it conventional, Turned around and hit it sumo for a 25 pound life time PR. My first 500 pull from the floor.
Monday starts JoshStrength Week 1 Day 1 excited to see whats in store.
www.youtube.com/watch?v=zRP_pvXzxsw
" Lord, I only want what You want for me. Like the apostle Paul, I choose to be content in every circumstance."
rshelton242
12-09-14, 3:07 pm
so my first day back with JoshStrengt. woke up way light 223 and change. Time to start eating big again and hit the weight pile hard.
paused bench 180 x 2, 195 x 2, 210 x 2, 225 x 2, 240 x 2.
bench 225 x 6.
neutral grip pull ups BW x 7.
wide grip bench 180 x 2 x 6 reps.
neutral grip pull ups BW x 6.
dead bench max out 240 x 1.
neutral grip pull ups BW x 6.
incline dumbbell fly 20's x 2 x 12 reps.
overall good session especially given my weight was down so much. I think dead bench was a PR.
www.youtube.com/watch?v=O_aTG-JywUY
rshelton242
12-11-14, 11:36 am
This was a good session had never done first thing and few other things I hadn't done in some time.
Hatfield overload squats 367 x 3, 2, 1 reps. Had never done these before.
Pause squat with Hatfield bar 200 x 2 x 5 reps.
Dumbbell lunges 45's x 3 x 6 reps per leg.
Incline hammer curls 25's x 3 x 12 reps.
Nordic leg curls BW x 3 x 4 reps 5 second eccentric.
Side bends 60 x 3 x 8 reps.
www.youtube.com/watch?v=adaw-rJrd-c
rshelton242
12-12-14, 5:54 pm
Hamstrings were so dang sore going into this session felt like freaking hamstrings were tearing in half lol. Had to do a billion goblet squats and kettlebell swings to get loose enough to squat.
Squat 195 x 3 x 3 reps with 45 sec rest.
Seated dumbbell press- find 8 rep max, couldn't find 70's in the gym so grabbed 75's and hit 7 reps.
Close grip slingshot bench 230 x 5--5--Max=10.
Overhead rope ext. 90 x 20, 70 x 17, 50 x 24.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=DCrqH_6AYI8
'I am not saying this because I am in need, for I have learned to be content whatever the circumstances." -Philippians 4:11
rshelton242
12-15-14, 10:05 am
This was a brutal session. wasn't bad at first, but when the circuit portion started I was about to die and was strongly disliking Josh and circuit training.
Squat 245 x 6 x 1 rep
3" deficit deadlift 345 x 1-5-4-3-2
Circuit do 3 times, exercise to exercise as fast as possible. Rest 3 minutes between circuits.
Wide stance good mornings 165 x 5.
Pendlay rows 200 x 6.
Sumo stiff leg deadlift 225 x 6.
Bronson abs 35's x 6.
after 1 round I wanted to die. After 2 rounds I contemplated dropping a dumbbell on my head to put me out of my misery. After the 3rd round I literally had to will myself not to yak all over the gym floor.
Bench 200 x 3 x 3 reps.
www.youtube.com/watch?v=pvYgNv1H5I4
God, I thank You for the strength You give me when I pray. I know that without You, I am weak, so I choose to continually come to You in prayer, Knowing that Your strength is more then enough for me.
jarHunter
12-15-14, 10:11 am
This was a brutal session. wasn't bad at first, but when the circuit portion started I was about to die and was strongly disliking Josh and circuit training.
Squat 245 x 6 x 1 rep
3" deficit deadlift 345 x 1-5-4-3-2
Circuit do 3 times, exercise to exercise as fast as possible. Rest 3 minutes between circuits.
Wide stance good mornings 165 x 5.
Pendlay rows 200 x 6.
Sumo stiff leg deadlift 225 x 6.
Bronson abs 35's x 6.
after 1 round I wanted to die. After 2 rounds I contemplated dropping a dumbbell on my head to put me out of my misery. After the 3rd round I literally had to will myself not to yak all over the gym floor.
Bench 200 x 3 x 3 reps.
www.youtube.com/watch?v=pvYgNv1H5I4
God, I thank You for the strength You give me when I pray. I know that without You, I am weak, so I choose to continually come to You in prayer, Knowing that Your strength is more then enough for me.
Keep working man!
rshelton242
12-15-14, 1:39 pm
Keep working man!
Thanks week 1 is in the books week 2 starts today with a bench session. Shouldn't be to bad, but we will see lol.
Thanks for the words of encouragement!
rshelton242
12-16-14, 2:53 pm
Paused bench 200 x 2, 215 x 2, 230 x 2, 245 x 2.
Bench 225 x 7.
Neutral grip pull ups BW+5 x 5 reps.
Wide grip paused bench 190 x 2 x 6 reps.
neutral grip pull ups BW x 6 reps.
Dead bench 225 x 5 x 1 rep with 60 sec rest.
neutral grip pull ups BW x max reps = 7 reps.
Incliine dumbbell fly 20's x 2 x 14 reps.
www.youtube.com/watch?v=RELfhVJUze8
" 'If you can'?" said Jesus. "Everything is possible for one who believes." -Mark 9:23
rshelton242
12-18-14, 10:06 am
Hatfield overload squat 342 x 3, 372 x 2, 402 x 1.
SSB pause squats 212 x 2 x 5 reps.
Dumbbell lunges 45's x 3 x 8 reps each leg.
Incline dumbbell hammer curls 25's x 3 x 15 reps.
Nordic leg curls BW x 3 x 4 reps 4 second eccentric.
Side bend 60's x 3 x 8 reps.
www.youtube.com/watch?v=a1YEQIGmFaY
"Whatever you do, work at it with all your heart, as working for the Lord, not for human masters." -Colossians 3:23
rshelton242
12-19-14, 12:34 pm
Squat 195 x 3 x 3 reps.
Seated dumbbell press 75's x 7, 5, 4 reps.
Close grip slingshot bench 240 x 5, 5, 11 reps.
Overhead rope ext. 100 x 25, 80 x 20, 60 x 34 reps.
Face pulls 70 x 3 x 15 reps.
overall great session felt good. Ready for tonights circuit... Not.
www.youtube.com/watch?v=X6AGBketxtU
rshelton242
12-20-14, 1:59 pm
Squat 245 x 6 x 1 rep with 30 seconds rest.
Sumo 3" block pulls 440 x 5 x 1 rep.
Circuit move from exercise to exercise as fast as possible. 3 rounds with 3 minutes rest between rounds.
Wide stance good mornings 175 x 5 reps.
Pendlay rows 205 x 6 reps.
Sumo stiff leg deadlift 240 x 6 reps.
Bronson abs 35's x 6 reps.
only took 3 minutes between each round this week conditioning much much improved from last week.
www.youtube.com/watch?v=jIH0RyFgNcs
'Set your minds on things above, not on earthly things." -Colossians 3:2
rshelton242
12-23-14, 12:04 pm
Tonight I had a great bench session probably best session I have ever had. Weights just moved fast and felt confident under the weight.
Paused bench 220 x 2, 235 x 2, 250 x 2 reps.
Bench 225 x 8 reps.
Neutral grip pull ups BW+5 x 5 reps.
Wide grip paused bench 195 x 2 x 6 reps.
Neutral grip pull ups BW x 6 reps.
Dead bench 235 x 5 x 1 rep. (only 5 pounds off my dead bench max and was smoked)
Neutral grip pull ups BW x max reps = 9.
Incline dumbbell fly 20's x 2 x 14 reps.
www.youtube.com/watch?v=D5IreU1xNFQ
"For it is by grace you have been saved, through fatih-and this is not from yourselves, it is the gift of God -Ephesians 2:8
rshelton242
12-26-14, 9:50 am
Hatfield overload squats 342 x 3, 382 x 2, 417 x 1 rep.
SSB pause squats 222 x 2 x 5 reps.
Dumbbell lunges 50's x 3 x 6 reps per leg.
Incline hammer curls 30's x 3 x 8 reps per arm.
Nordic legs curls BW x 3 x 4 reps 4 second eccentric.
Side bends 60's x 3 x 8 reps per side.
www.youtube.com/watch?v=J7a_WT7dVm8
Don't lose hope. You might be hurting now, but out of every disaster, God can bring a new beginning. Believe in God, and watch Him show his glory in your life.
rshelton242
12-27-14, 3:42 pm
Squat 205 x 3 x 3 reps with 45 seconds rest.
Seated dumbbell press 75's x 7, 5, 3 reps. Was supposed to be 9, 5, max but just wasn't there today. Week after next I'll come back and smash these.
Close grip slingshot bench 250 x 5, 5, 9 reps.
Overhead rope ext. 120 x 20, 100 x 15, 90 x 17. All of these sets were taken to failure.
Face pulls 70 x 3 x 15 reps.
All in all a short day but back arms are blown up after this session every single time and sore the next day every single time.
www.youtube.com/watch?v=-ThRKcmvA_c
'Then Jesus said,'Did I not tell you that if you believe, you will see the glory of Gof?'" -John 11:40
rshelton242
12-29-14, 11:54 am
Squat 250 x 6 x 1 rep with 30 seconds rest.
Convention deadlift 400 x 3, 2, 1, 3, 2, 1 reps. These went fine should have been better but had some Mexican food sticking with me and with a tight belt i couldn't get into position with out feeling like I was gonna yak. But I got through it.
Circuit do 3 times, exercise to exercise as fast as possible. Do circuit 3 times with 3 minutes between circuits.
Wide stance good mornings 180 x 3 x 5 reps.
Pendlay Rows 210 x 3 x 6 reps.
Sumo stiff leg deadlift 245 x 3 x 6 reps.
Abs wheel BW x 3 x 6 reps.
Bench 200 x 3 x 3 reps.
overall good session besides fighting that mexican food most the time lol. Will be on a planned deload this coming week then week 5 we put the war hat on.
www.youtube.com/watch?v=-HUZvwZ6w1s
rshelton242
12-30-14, 5:01 pm
Paused bench 200 x 3 x 3 reps.
Neutral grip pull ups BW x 3 reps.
Wide grip paused bench 135 x 2 x 6 reps.
Neutral grip pull ups BW x 3 reps.
Incline dumbbell fly 10's x 2 x 14 reps.
This whole week is a deload taking it easy recovering and it came at a perfect time as im a little under the weather sinus issues. Im happy to be on a deload but im ready to get back after it. Next week cant come soon enough
BJ Whitehead
12-31-14, 9:10 pm
Happy New Year!!
rshelton242
01-01-15, 10:33 am
Happy New Year!!
Happy New Year to you as well bro.
Hope all has been well in training cant wait to see what kinda numbers your posting at Fit Expo!
rshelton242
01-01-15, 10:35 am
Squat 225 x 2 x 3 reps.
Dumbbell lunges 30's x 3 x 6 reps each leg.
Incline hammer curls 20's x 2 x 8 reps.
Band leg curls Light Band x 3 x 4 reps.
Side bends 40's x 3 x 8 reps.
rshelton242
01-01-15, 11:08 am
Last session of the year nice easy deload session.
Seated dumbbell press 55's x 2 x 8 reps.
Close grip slingshot bench 155 x 3 x 5 reps.
Overhead rope ext. 90 x 2 x 12 reps.
Face pulls 50 x 2 x 15 reps.
BJ Whitehead
01-02-15, 1:22 am
Happy New Year to you as well bro.
Hope all has been well in training cant wait to see what kinda numbers your posting at Fit Expo!
Been going well. Doing a seminar with Josh Saturday at Metroflex-Tyler. Should be fun.
rshelton242
01-02-15, 10:22 am
Been going well. Doing a seminar with Josh Saturday at Metroflex-Tyler. Should be fun.
Yea i seen on facebook you guys posting about the seminar. Im pissed lol wish i lived in texas not across the country so I could attend. Went to a seminar in Philly last year met Josh and learned some good stuff. We didnt get to lift or cookout though lol. You guys will have a good time.
Any plans for coming to the Arnold this year???
rshelton242
01-03-15, 9:35 am
first session of the new year and it was only a deload session nothing exciting.
Squat 210 x 6 x 1 rep.
Conventional deadlift 265 x 3 x 3 reps.
Circuit done twice. Exercise to exercise as quick as possible. Rest 3 minutes between circuits.
Wide stance good mornings 100 x 5 reps.
Pendlay rows 135 x 6 reps.
Stiff leg sumo deadlift 135 x 6 reps.
Bronson abs 15's x 6 reps.
overall it is what it is a easy deload session, but it wraps up week 4 and next week I can get back after some heavy weight.
rshelton242
01-06-15, 1:13 pm
First real session of 2015. Was sick all weekend and still dealing with it. So the session didn't go as well as planned, but that's OK regroup get better and crush it next week.
Pause bench 200 x 2, 215 x 2, 230 x 2, 245 x 2, 260 x 2 reps. Ties PR.
Bench 225 x 8 reps. Ties PR. Wanted 9 but just wasn't there.
Neutral grip pull ups 10 x 5 reps.
Wide grip paused bench 200 x 2 x 6 reps.
Neutral grip pull ups 2.5 x 6 reps.
Flat neutral grip paused dumbbell press 90's x 7, 6, 5 reps.
Neutral grip pull ups BW x 6 reps.
Floor paused fly 20's x 2 x 15 reps. Toughest fly variation I have ever tried. Really like these a lot.
www.youtube.com/watch?v=-4tL-86Cie0
Prayer quiets our thoughts and emotions, and prepares us to listen.
rshelton242
01-08-15, 12:02 pm
Hatfield overload squat 372 x 2, 402 x 2, 432 x 2 reps.
SSB pause squats 247 x 2 x 4 reps.
Dumbbell hammer curls 40's x 3 x 5 reps.
1 leg deadlift 55's x 3 x 4 reps per leg.
Side bends 60's x 3 x 8 reps.
Had a great session. Woke up Wednesday morning weighing 232.8 which is the most i have weighed in a few months or more. Decided Wednesday I would get a diet plan together so I know I'm eating enough and eating more clean.
www.youtube.com/watch?v=j_WHJxkwlFQ
Don't base your life on circumstances, but on God.
rshelton242
01-09-15, 12:22 pm
Squat 215 x 3 x 3 reps with 45 seconds rest.
Seated dumbbell press 75's x 4, 65's x 8, 60's x 12 reps.
Close grip slingshot bench 265 x 4, 3, 7 reps.
Overhead rope ext. 140 x 16, 120 x 11, 90 x 24 reps.
Face pulls 70 x 3 x 15 reps.
rshelton242
01-10-15, 1:24 pm
Squat 260 x 6 x 1 rep.
3" deficit deadlift conventional 375 x 1, 5, 4, 3, 2 reps.
Wide stance good mornings 190 x 2 x 5 reps.
Pendlay rows 220 x 3 x 5 reps.
Standing abs 100 x 3 x 8 reps.
Bench press 200 x 3 x 3 reps.
www.youtube.com/watch?v=uYU7yUWUFak
"This is the day the Lord has made. We will rejoice and be glad in it." -Psalms 118:24
rshelton242
01-13-15, 3:13 pm
Bench touch and go 225 x 3, 8, 6 reps.
Neutral grip pull ups 10 x 5 reps.
Wide grip bench paused 210 x 2 x 6 reps.
Neutral grip pull ups 10 x 6 reps.
Flat paused neutral grip dumbbell press 90's x 10, 6, 4 reps.
Neutral grip pull ups BW x 6 reps.
Floor paused dumbbell fly 25's x 2 x 8 reps.
www.youtube.com/watch?v=2kcFX_YzpBE
"Can any one of you by worrying add a single hour to your life?" -Matthew 6:27
rshelton242
01-15-15, 11:33 am
Hatfield overload squats 372 x 2, 412 x 2, 447 x 2 reps.
Pause SSB squats 272 x 2 x 4 reps.
Dumbbell hammer curls 40's x 3 x 6 reps.
1 leg deadlift 55's x 3 x 5 reps per leg.
side bends 60's x 3 x 8 reps.
www.youtube.com/watch?v=aLdg3uovuZA
"Finally, be strong in the Lord and in his mighty power." -Ephesians 6:10
rshelton242
01-16-15, 1:31 pm
Squat 215 x 3 x 3 reps.
Seated dumbbell press 65's x 8, 8, 11 reps.
Close grip slingshot bench 275 x 4, 3, 4 reps.
Overhead rope ext. 150 x 18, 150 x 12, 90 x 22 reps.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=NSBUrQp6Y1Y
rshelton242
01-18-15, 2:45 pm
Squat 260 x 6 x 1 rep with 30 seconds rest.
3" sumo block pulls 380 x 1, 440 x 1, 480 x 1 rep PR.
Wide stance good mornings 200 x 2 x 5 reps.
Pendlay rows 225 x 3 x 5 reps.
Standing abs 100 x 3 x 8 reps.
Bench touch and go 200 x 3 x 3 reps.
www.youtube.com/watch?v=Q3iIZmZ50-Q
Respect, Follow, Love, Serve, and Obey.
rshelton242
01-20-15, 11:46 am
Slingshot bench 315 x 1
CAT bench 185 x 8 x 3 reps 60 seconds rest.
Neutral grip pull ups BW+10 x 6 reps.
Neutral grip paused flat dumbbell press 90's x 10, 8, 6 reps.
Neutral grip pull ups BW+10 x 6 reps
Champagnes 45's x 2 x 25 reps.
www.youtube.com/watch?v=w4NLGiUZXvk
Lord, I know that You will work every situation for your glory. Instead of getting caught up in my problems, I believe that You can raise the 'Lazaruses' in my life.
rshelton242
01-22-15, 11:44 am
Hatfield overload squats 377 x 2, 422 x 2, 462 x 2 reps.
SSB pause squats 277 x 5, 3, 1 reps.
Hammer curls 40's x 3 x 8 reps.
1 leg deadlift 55's x 3 x 6 reps per leg.
side bends 60's x 3 x 8 reps per side.
www.youtube.com/watch?v=Yw3HVlRqi9o
"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." -Matthew 6:34
rshelton242
01-23-15, 3:07 pm
Squat 215 x 3 x 3 reps with 45 seconds rest. Depth was questionable due to tight and tender hamstring. form was a bit off as well. still moved quick though.
Seated dumbbell press 65's x 9, 9, 15 reps.
Close grip slingshot bench 225 x 2 x 12 reps.
Overhead rope ext. 170 x 10, 150 x 9, 90 x 26 reps.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=5jLQ8tPD_dU
1 Fear God; 2 Live in a way that pleases him: 3 Love him; 4 Serve him with all your heart and soul; and 5 Obey his commands.
rshelton242
01-24-15, 10:31 am
Squat 260 x 6 x 1 rep. 30 seconds rest.
Conventional deadlift 415 x 1, 5, 3 reps.
Wide stance good mornings 205 x 2 x 5 reps.
Pendlay rows 230 x 3 x 5 reps.
Standing abs 100 x 3 x 8 reps.
www.youtube.com/watch?v=kHNUkcEMTQk
"Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom." -2 Corinthians 3:17
rshelton242
01-27-15, 3:31 pm
Bench 200 x 3 x 3
Neutral grip pull ups BW x 5 reps.
Flat paused neutral grip dumbbell press 70's x 2 x 6 reps.
Neutral grip pull ups BW x 5 reps.
Champagnes 30's x 2 x 25 reps.
Deload session was finished up quick. weight is sitting at 236 and will probably sit around that weight and eat to maintain over this deload then start pushing calories up again next week. I have 3 more work weeks and a deload then get to test my maxes and I feel primed for some good PR's
rshelton242
01-29-15, 2:43 pm
Hatfield squats 335 x 3 x 3 reps.
SSB pause squat 225 x 2 x 3 reps.
Hammer curls 30's x 2 x 8 reps.
One leg deadlift 35's x 3 x 3 reps per leg.
Side bend 40's x 3 x 8 reps.
another deload session nothing exciting 2 more light sessions this week and then back to some heavy pig iron. Deload does its job i feel fresh and healthy and im super hungry to get back after it.
rshelton242
01-31-15, 2:39 pm
Squat 145 x 3 x 3 reps.
Seated dumbbell press 45's x 3 x 5 reps.
Close grip slingshot bench 155 x 2 x 12 reps.
Overhead rope ext. 100 x 2 x 6 reps.
Face pulls 70 x 3 x 15 reps.
Deload sessions are killing me the motivation to go in and hit these sessions is mighty low lol. One more down session tonight and then back to the real pig iron on Monday. These deloads are serving their purpose. Had a little nicked u hamstring which feels great now and mentally not drained. Mentally I'm just hungry again ready to get in and hit some PRs. Deload doesn't always have to be because ur physically beat up or injured my deloads have been helpful more so mentally then anything.
rshelton242
02-02-15, 10:33 am
Squat 225 x 6 x 1 rep.
Sumo deadlift 275 x 3 x 3 reps.
Wide stance good mornings 135 x 2 x 5 reps.
Pendlay rows 155 x 2 x 5 reps.
Standing weighted crunches 70 x 3 x 8 reps.
last deload session and thank God for that ready for the heavy weights for sure.
rshelton242
02-03-15, 1:04 pm
Bench rest pause 255 x 5 paused singles with 30 seconds rest.
Speed bench 200 x 3 x 3 reps.
Neutral grip pull ups BW+15 x 6 reps.
Dead bench 260 x 1 (20 pound PR)
Neutral grip pull ups BW+10 x 6 reps.
Champagnes 50's x 2 x 20 reps.
Had a good session tonight 255 was about 92% my last max so to rest pause 5 singles I was happy with that. Dead bench plan was to max out 240 was my last max hit 245 easily and then 260 was moving good until it got out my groove and I luckily recovered and finished the press for a nice PR.
www.youtube.com/watch?v=4HoBXBx6o34
rshelton242
02-06-15, 2:00 pm
Hatfield overload squats 402 x 1, 442 x 1, 482 x 1 rep.
SSB pause squats 232 x 4, 262 x 2, 292 x 1 rep.
Reverse curls 55 x 3 x 6 reps with 5 second eccentric.
1 leg deadlift 65's x 3 x 3 per leg.
Side bends 70's x 3 x 8 reps per side.
www.youtube.com/watch?v=qdB0xdgAKcQ
rshelton242
02-07-15, 9:20 am
Squat 220 x 3 x 3 reps with 45 seconds rest.
Seated dumbbell press 70's x 5, 5, 9 reps.
Close grip slingshot bench 245 x 8, 10 reps.
Overhead rope ext. 170 x 10, 150 x 7, 90 x 32 reps.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=EipMUUP53Eg
rshelton242
02-07-15, 9:47 am
Squat 270 x 6 x 1 rep 40 seconds rest.
Conventional 3" deficit deadlift 405 x 1, 5, 3 reps.
Wide stance good mornings 210 x 2 x 5 reps.
Pendlay rows 235 x 3 x 5 reps.
Front squat static holds 335 x 2 x 15 seconds.
www.youtube.com/watch?v=X6Yyh9ZB95s
rshelton242
02-10-15, 1:37 pm
Bench rest pause 255 x 9 x 1 rep with 40 seconds rest.
CAT bench 210 x 3 x 3 reps.
Neutral grip pull ups BW+15 x 6 reps.
Dead bench 240 x 5 x 1 rep.
Neutral grip pull ups BW+15 x 6 reps.
Champagnes 55's x 2 x 15 reps.
www.youtube.com/watch?v=uCCbi6zH9L8
rshelton242
02-12-15, 2:00 pm
Hatfield overload squats 402 x 1, 452 x 1, 497 x 1 PR.
SSB pause squats 232 x 4, 267 x 2, 302 x 1 PR.
reverse curls 55 x 3 x 8 reps with 5 second eccentric.
One leg deadlift 65's x 3 x 4 reps per leg.
Side bend 70 x 3 x 8 reps per side.
www.youtube.com/watch?v=eZB8hGhQ99c
rshelton242
02-14-15, 1:06 pm
Speed squat 230 x 3 x 3 reps with 40 seconds rest.
Seated dumbbell press 75's x 5, 5, 6 reps.
Close grip slingshot bench 250 x 8, 7 reps.
Overhead rope ext. 180 x 7, 150 x 10, 110 x 21 reps.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=9LD2ZKKTuQo
rshelton242
02-17-15, 10:58 am
Speed squat 275 x 6 x 1 rep with 40 seconds rest.
3' sumo block pulls 400 x 1, 450 x 1, 500 x 1 rep.
Wide stance good mornings 220 x 2 x 5 reps.
Pendlay Rows 240 x 3 x 5 reps.
Front squat static holds 350 x 2 x 15 seconds.
www.youtube.com/watch?v=xFQnWsU2uTY
rshelton242
02-17-15, 11:07 am
Bench rest pause 260 x 9 singles with 40 seconds rest.
Speed bench 215 x 3 x 3 reps.
Neutral grip pull ups BW+20 x 6 reps.
Dead bench 250 x 4 x 1 rep.
Neutral grip pull ups BW+15 x 6 reps.
Champagnes 60's x 2 x 12 reps.
www.youtube.com/watch?v=rt6Qm0Z_GCk
rshelton242
02-19-15, 9:49 am
Hatfield overload squats 402 x 1, 462 x 1, 512 x 1 rep.
SSB pause squats 232 x 4, 277 x 2, 312 x 1 rep.
Reverse curls 55 x 3 x 10 reps with 5 second eccentrics.
1 leg deadlift 65's x 3 x 5 reps per leg.
Side bends 70 x 3 x 8 reps per side.
www.youtube.com/watch?v=SX7LpLw1dfQ
rshelton242
02-20-15, 10:26 am
Speed squat 235 x 3 x 3 reps with 45 sec rest.
Seated dumbbell press 75's x 3 x 6 reps.
Close grip slingshot bench 260 x 5, 7 reps.
Overhead rope ext. 190 x 8, 160 x 10, 130 x 15.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=RQ_23bA_6Is
rshelton242
02-22-15, 1:16 pm
Squat 275 x 6 x 1 rep with 40 seconds rest.
Conventional deadlift 455 x 1, 3 (PR), 2 reps.
Wide stance good mornings 230 x 2 x 5 reps.
Pendlay Rows 245 x 3 x 5 reps.
Front squat static holds 365 x 2 x 15 seconds.
www.youtube.com/watch?v=hVIiSq3_gzY
"I rise before dawn and cry for help; I have put my hope in your word." -Psalm 119:147
rshelton242
02-24-15, 12:05 pm
DELOAD SESSION
Bench 180 x 5 x 1 rep.
Neutral grip pull ups BW x 3 reps.
Champagnes 40's x 2 x 12 reps.
Super short session tonight really deloading big time since I'm testing next week. And then be at the Arnold hanging out that weekend.
rshelton242
02-27-15, 2:14 pm
DELOAD SESSION
Hatfield overload squats 300 x 3 x 1 rep.
SSB pause squats 225 x 3 x 3 reps.
Reverse curls 35 x 2 x 10 reps with 5 seconds eccentric.
One leg deadlift 45's x 2 x 5 reps per leg.
Side bend 40 x 2 x 8 reps per side.
rshelton242
02-27-15, 2:16 pm
DELOAD SESSION
Squats 135 x 3 x 3 reps.
Seated dumbbell press 45's x 2 x 5 reps.
Close grip reactive slingshot bench 165 x 2 x 5 reps with feet up.
Overhead rope ext. 120 x 2 x 12 reps.
Face pulls 70 x 3 x 15 reps.
rshelton242
02-28-15, 1:20 pm
DELOAD SESSION
Squat 225 x 6 x 1 rep.
Sumo deadlift 315 x 3 x 1 rep.
Wide stance good mornings 135 x 2 x 5 reps.
Pendlay rows 185 x 2 x 5 reps.
Front squat static holds 200 x 2 x 15 seconds.
LAST DELOAD SESSION AND NEXT WEEK ILL BE TESTING. THEN HEADED TO THE ARNOLD!!!!
Pale Rider
02-28-15, 7:54 pm
Great work
BJ Whitehead
02-28-15, 11:10 pm
See ya next weekend hopefully
rshelton242
03-02-15, 10:16 am
Great work
Thanks I appreciate it. Testing this week. Arnold this weekend and then back to the grind!!!
rshelton242
03-02-15, 10:18 am
See ya next weekend hopefully
I'm sure it'll be crazy crowded up there especially at the cage, but hopefully I can catch up with ya. Safe travels to ya man.
rshelton242
03-03-15, 11:39 am
Squat knee sleeves 370 x 1, 395 x 1 (10# PR), 410 x miss.
Thought I had more in me when I came in but it wasn't there. Overall happy hit a PR and came out of the gym healthy so cant complain with that.
Bench Tuesday night and deadlift Wednesday night. Then its off to the Arnold Thursday. Come Monday its time to get back to real work in the gym.
rshelton242
03-03-15, 11:44 am
www.youtube.com/watch?v=JLvH5JRDSvY
rshelton242
03-12-15, 11:40 am
Bench 265 x 1, 280 x miss, 280 x miss.
Idk what happened on this day I know my pressing strength is better as i hit a 20 pound dead bench PR near the end of this training cycle just wasn't displayed here this night.
rshelton242
03-12-15, 12:12 pm
Conventional Deadlift 460 x 1 (5# PR), 495 x 1 (40# PR)
Sumo Deadlift 525 x 1 (25# PR)
http://www.youtube.com/watch?v=fz4BSJmMuWo
rshelton242
03-12-15, 12:21 pm
After a long weekend at the Arnold I was ready to work again. Was motivated to get after it.
Paused bench 210 x 6 x 3 reps with 30 seconds rest.
Close grip incline bench 205 x 3 reps.
Incline chest supported barbell row 155 x 6 reps.
Decline bench 185 x 6, 13 reps.
Incline chest supported barbell rows 155 x 6 reps.
1 arm cable push downs 30 x 2 x 15 reps per arm.
http://www.youtube.com/watch?v=_AQZ4HrhIVo
rshelton242
03-12-15, 12:55 pm
Hatfield squats 427 x 5, 3, 1 reps.
Pause squats 225 x 3, 255 x 3, 275 x 3 reps.
Barbell reverse curls 55 x 3 x 8 reps with 5 second eccentric.
1 leg deadlift 65's x 3 x 4 reps per leg.
Side bend 70 x 3 x 8 reps per side.
www.youtube.com/watch?v=HG7wOnJm6bs
rshelton242
03-14-15, 1:53 pm
Squat- plan was to come in and squat 225 for 6 singles, but my left hamstring was super tight and sore for whatever reason. Spent 30+ minutes warming up and stretching and couldn't get it to loosen up so couldn't get any work done here.
Standing military press 155 x 5 reps.
Close grip spoto press 225 x 3 reps.
Kaz press 95 x 3 x 10 reps. Was supposed to do slingshot dips here but elbow was irritated so subbed this in instead. Yea today was one of those days.
Face pulls 70 x 3 x 15 reps.
Not the best session ever by any means. So much time off for maxing and taking weekend off for the Arnold DOMS just hit me like a ton of bricks and didn't eat like I needed to while I was gone. Have the day off work Sunday so I can cook and get my weight up to where it needs to be. Up my fish oil intake to help my elbows out.
rshelton242
03-16-15, 2:01 pm
Squat supposed to work up to 320 x 2 singles couldn't because of hamstring being jacked up.
3" Sumo block pulls supposed to work up to 455 for a single but same thing hamstring.
also was supposed to hit 3' deficit stiff leg deads but no go as well so ended up just hitting the following.
leg extentions 3 x 15
seated leg curls 3 x 12
lying leg curls 3 x 10
this definitely helped loosen me up but i attempted the stiff leg deads after and just the bar cause pain so.
Barbell shrugs worked up to 315 x 6 reps.
1 arm dumbbell rows 90's x 8 reps and just bending to the bench hamstring locked up so called that.
front squat static holds after the day i was having i didnt even wanna get under a load so did plank BW x 1 set of 60 seconds and hamstring was close to locking up.
Called the day here after the worst session i have had in at least 3 months but probably much longer. No bigge as of today (Monday) leg is feeling much better still a little sore and tight luckily i just bench tonight.
rshelton242
03-17-15, 12:05 pm
Paused bench 215 x 4 x 3 reps, 1 x 2 reps with 30 seconds rest between sets.
Incline close grip bench 165 x 5, 190 x 3, 210 x 1 rep.
Incline chest supported barbell row 170 x 6 reps.
Decline bench 200 x 6, 12 reps.
Incline chest supported barbell rows 170 x 6 reps.
1 arm cable push downs 40 x 2 x 10 reps per arm.
www.youtube.com/watch?v=lFS_qCnjkDI
rshelton242
03-19-15, 9:35 am
Hatfield squats 432 x 5, 3, 1 reps.
Straight bar pause squats 225 x 3, 255 x 3, 285 x 3 reps.
Reverse curls 55 x 3 x 10 reps with 5 second eccentric.
1 leg deadlift 65's x 3 x 6 reps per leg.
Side bend 70 x 3 x 8 reps per side.
www.youtube.com/watch?v=xwigMW3qKCE
rshelton242
03-20-15, 11:38 am
Squat 195 x 6 x 1 rep with 45 seconds rest between sets.
Military press 135, 150, 165 x 3 reps.
Close grip Spoto press 200 x 2 x 5 reps.
Kaz press 100 x 2 x 12 reps.
Face pulls 70 x 3 x 15 reps.
www.youtube.com/watch?v=ZtJbMk0rBBI
rshelton242
03-21-15, 2:56 pm
Squat 320 x 2 singles.
3" sumo block pull 455 x 1 reps.
Stiff leg deadlift off 3" deficit 155 x 10, 185 x 10, 205 x 10, 155 x 10 reps.
Shrugs 320 x 3 x 6 reps.
Meadows rows 125 x 3 x 5 reps.
Front squat static holds 365 x 2 x 15 seconds each.
www.youtube.com/watch?v=gFeKzgsm__I
rshelton242
03-24-15, 11:56 am
Bench 215 x 7 x 3 reps with 45 seconds rest between sets.
Close grip incline bench 170 x 5, 195 x 3, 215 x 1 rep.
Incline chest supported barbell rows 180 x 6 reps.
Decline bench 210 x 6, 10 reps.
Incline chest supported barbell rows 170 x 6 reps.
1 arm cable push downs 40 x 2 x 12 reps per arm.
www.youtube.com/watch?v=aD3SSZHXHtw
rshelton242
09-21-15, 10:45 pm
I been off here for awhile due to not having internet. I have Internet again finally. Since being on here I have hit a 425 squat in wraps, 280 bench, and 535 sumo deadlift, 500 conventional which were all PRs. Since that I had to go to academy for corrections officers and training had to take a back seat. I have also started cutting my weight back trying to lean out. Weight is down to 217 from 240 ish. Strength i s down quite a bit but more so from me training only once or twice a week during last bit of school. Today I started my training cycle to do some off season work try to get some strength back and continue to lean out. Follow along and let me know what you think. Advice is welcome. Ask questions start conversation whatever is fine. Glad to be back on here.
rshelton242
09-21-15, 10:52 pm
Bench- 45 x 15, 105 x 10 paused, 130 x 10 paused, 155 x 12 paused.
Wide Grip Bench- 135 x 3 x 12 all reps paused.
Close Grip Bench with Original Slingshot- 175 x 3 x 12. First set paused, last 2 sets touch and go.
Juarez Valley Push Ups- BW x 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 in 4:52.
Neutral Grip Pull Ups- Band assisted with light band for 40 reps in 5 sets. 10, 10, 9, 9, 2 rep count.
Altogether it was a lot harder a session then it should've been. Ability to handle work is shot so by time i got to wide grip bench i was gassed much less close grip work. Should come back pretty quickly. Just glad to be back in the gym lifting with the guys again. Only up from here.
rshelton242
09-22-15, 8:55 pm
Conventional Deadlift- 210, 255 x 10, 305 x 12. All reps touch and go.
Conventional Stiff Leg Deadlift from 2" deficit- 135 x 3 x 12. All reps touch and go.
Prison T Bar Rows- 85 x 3 x 12. Used wider grip v bar for first set, closer grip for second set, and just grabbed the bar for third set.
Inverted Rows- BW x 3 x 3 with 5 second eccentric. 1 set of 12.
Cable Pull Throughs- 20 x 2 x 30.
Dumbbell Side Bends- 60's x 3 x 8 reps per side.
Again another light session everything was pretty easy but reps on deadlift did get me gassed. Hopefully next rep week my work capacity will be better.
Off for two days to go work. Pick the next two training days up Friday and Saturday.
rshelton242
09-26-15, 12:03 am
Military Press- 65, 85 x 10, 100 x 12.
Z Press- 45 x 3 x 12.
Alternating Dumbbell Front Raise- 3's x 2 x 12.
Incline Single Arm Dumbbell Lateral Raise- 3's x 2 x 12.
Band Pull Aparts- micro mini bad x 100 reps. 40, 30, 30 rep breakdown.
Incline EZ Bar Skull Crushers- 25+40 chains x 3 x 20.
Dumbbell Hammer Curls w/ Fat Gripz- 15's x 3 x 12.
Blew through this session played it super light as I'm getting passed a little shoulder injury from sparring during defensive tactics training few weeks back. Felt great today no instability like weeks passed and full range of motion back weights will very slowly start to get heavier.
Just happy to be back in the gym full time again training hard again. Hopefully can find the time to go in Saturday and knock my squat session out.
rshelton242
09-27-15, 3:49 am
Supposed to be 9-26 but went at 1 AM.
Squat- 150, 180 x 10. 215 x 6. All sets beltless and rehband knee sleeves.
Olympic Squat- 135 x 12. Beltless.
Machine Pull Overs- 100 x 3 x 12. 20 x 20.
BB Shrugs- 100 x 2 x 20. 75 x 22. First 2 sets normal grip last set snatch grip. All reps paused and good squeeze at top.
Hanging Knee Raises- BW x 5 x 5 with 30 seconds rest.
Tough session haven't squatted in awhile and when i have its been light and minimal. Today was an eye opener when 215 is tough for 6 it's time to get to work. Can only go up from here was still happy to be in the gym training squat again. Ready and excited for the weeks to come.
So far this week in review it was a great week. It was a bunch of light rep work. All squats and pulls were beltless, all squats were in knee sleeves rehbands so not much assistance from them. My focus for this training cycle is getting lean being less of a fat idiot and really letting me be strong again not depend on belts and strong knee sleeves or knee wraps as a crutch. We will see how it goes. Next week is my "heavy" week although it wont be very heavy but it will be lower reps on most of the work. Planning to alternate between rep and heavy weeks for awhile.
rshelton242
09-27-15, 10:51 pm
Bench- 155, 175 x 5, 200 x 6. All reps paused long.
Close Grip Spoto Press- 135 x 3 x 6.
Flat DB Press- 55's x 3 x 10. All reps deep and long paused.
Floor DB Fly- 15's x 3 x 20.
Chin Ups- Light Band Assisted x 5 x 5.
Day 1 of my "heavy week" its heavier then rep week by a little but still light until i get back into full swing. Got 4 hours of sleep last night and moved all day today, but I did get a 2 hour nap before going to lift.
Good session ran through it bench was heavier then it should've been, but was to be expected. Looking forward to getting a month under my belt and see how I feel.
rshelton242
10-01-15, 12:08 am
Military Press- 90 x 5, 100 x 5, 115 x 6.
Incline Bench- 135 x 3 x 6. Paused last rep on all sets.
Wide Grip Upright Rows- 45 x 8, 8, 20.
DB Crucifix- 3's x 8, 8, 10.
Slingshot Dips- BW x 6, 6, 20.
BB Curls- 25 x 5 x 5. 5 second eccentric on all reps.
Again another boring session nothing record or PR breaking but slowly building confidence back up, building work capacity up. Enjoying training again but definitely looking forward to slowly progress to heavier weights again.
I was planning to deadlift today, but my legs were still pretty sore. Planning to go in a pull tomorrow afternoon and see how I feel. working three 12's this weekend so one morning I'll have to get in and squat.
rshelton242
10-02-15, 1:39 am
Sumo Deadlift- 260 x 5, 300 x 5, 340 x 6. All reps dead stop.
Sumo Double Pause Deadlift- 230 x 2 x 6.
Wide Stance Good Mornings- 135 x 2 x 6.
Pendlay Rows- 135 x 5, 5, 12.
Iso Prone Abs- BW x 3 x 30 seconds.
Still light weights still enjoying going to the gym and training and looking forward to the heavier weights to come in months to come. Body weight was 219 on Wednesday up from 216 thanks to eating like crap. Tightened up my diet again and see if I can slowly creep my weight down and get lean. Back to this session, no belt was worn for the entire session or the entire training cycle thus far.
Looking at three 12 hour shifts in front of me this weekend one day ill have to get off at 6AM and getto the gym for "heavy" squat day. Ready to get this weekend behind me and have a relaxing 2 day work week.
Time to put a roast in the crock pot with potatoes and carrots and relax before i hit the rack in a few hours.
rshelton242
10-06-15, 12:16 am
Squat- 195 x 5, 225 x 5, 250 x 2. All sets done without belt.
Pause Squat- 135 x 2 x 6. All sets done without belt.
Bulgarian Split Squats- BW x 3 x 3 per leg.
1 Arm DB Rows- 45's x 3 x 15 per arm.
Seated DB Shrugs w/ Pause- 20's x 4 x 12.
Towel Hangs- BW x 20 seconds.
Front Squat Static Holds- 225 x 2 x 15 seconds.
Still not using a belt at all only wearing rehband knee sleeves. Squat has been a real struggle so far but slowly and surely it'll come back. Forgot a towel so used tricep rope attach meant to hang from.
Didn't get the time to train this weekend as I had hoped. Working three 12's coming home sleeping was a weekend full. By the end of the week my training should be all caught up. Rep week starts tomorrow with bench.
rshelton242
10-06-15, 10:37 pm
Bench- 120 x 8, 140 x 8, 165 x 12. All reps paused.
Wide Grip Bench- 145 x 3 x 12. All reps paused.
Close Grip Slingshot Bench- 185 x 7,3,3 rest pause 30 seconds between.
Juarez Valley Push Ups- BW x 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 in 4:00.
Neutral Grip Pull Ups- Light Band Assisted x 12, 10, 10, 7, 6. 45 reps in 5 sets.
Session was not difficult but not easy either. I'm really not worrying myself with weight on the bar just working hard and finally enjoying training again. Not worrying bout taking videos to post or anything other then just working. And that has really just made training fun again not stressing about I need to hit this weight or this many reps to get a PR and just training. Some where along the way before training stopped being fun and that has all changed I actually look forward to my sessions again.
Well 2 days off training so time to go to work. Have the weekend off ill spend training and relaxing. Next sessions is rep deadlift be hitting it friday.
rshelton242
10-09-15, 10:21 pm
Conventional Deadlift- 235 x 8, 280 x 8, 325 x 12. All sets beltless and touch and go.
Deficit Stiff Leg Deadlift- 150 x 3 x 12. All sets beltless and touch and go.
Prison T Bar Rows- 95 x 3 x 12. Set 1 through 3 grip width got more narrow each set.
Pull Throughs- 30 x 3 x 30.
DB Side Bends- 60's x 3 x 8.
Ate like crap the last few days and man could I tell. Got gassed quick. Time to clean the diet up for real and finish this cut up.
Be back in tomorrow morning sometime for rep military press day. 3 day weekend off work Time to relax and lift.
rshelton242
10-11-15, 2:58 am
Session was done at 1:30AM. I work night shift and on my days off i still stay up at night just to stay in the routine.
Military Press- 75 x 8, 90 x 8, 105 x 12.
Z Press- 55 x 3 x 12.
Alternating DB Front Raises- 5's x 2 x 12 per arm. Performed by lifting all the way overhead.
1 Arm DB incline Side Raises- 5's x 2 x 12 per arm.
Band Pull Aparts- Micro Mini Band x 100 reps. 2 sets 60, 40 reps.
**Superset**
Incline EZ Bar extensions w/ Chains- 30+chains x 3 x 20.
DB Hammer Curls w/ Fat Gripz- 15's x 3 x 12.
**Giant Set**
EZ Bar 30's- 25 x 30. 10 bottom half reps, 10 top half reps, 10 full reps.
Single Arm BB Curls 5 sec Eccentric- 25 x 3 per arm.
Concentration Curls- 10's x 12 per arm.
BB Curls- 45 x 12.
Only did this curl giant set cause i was actually getting a pump for a change.
Military press was light and easy, but Z presses have been difficult mostly due to mobility. Band pull aparts gonna move hands in closer next session and then move to heavier band. I have been cutting because my insulin sensitivity was shot no longer getting pumps and so on. Tonight was a break through. past weeks have been getting decent little pumps, but tonight i had a nice big pump felt nice for a change.
rshelton242
10-12-15, 3:10 am
Session done at 2:00AM
Squat- 165 x 8, 200 x 8, 230 x 6. All sets done beltless and Rehband knee sleeves.
Olympic Squat- 135 x 2 x 12. Second set done in olympic shoes really helped my form and positioning.
Machine Pull Overs- 110 x 3 x 12, 30 x 20.
BB Shrugs- 115 x 2 x 20, 85 x 26. All sets paused at top, last set done snatch grip.
Hanging Knee Raises- BW x 5 x 6. 30 sec between sets.
Alt. DB Curls- 20's x 2 x 15. Focused on supination and squeeze at the top.
Squat is slowly coming along. It's amazing how fast a lift goes down when you don't train it lol. Keep grinding see what happens.
Got the next 2 days off training, gotta be at work all night.
rshelton242
10-14-15, 9:42 pm
Paused Bench- 165 x 3, 190 x 3, 210 x 6.
Close Grip Spoto Press- 145 x 3 x 6.
Flat DB Press- 60's x 3 x 10. All reps deep and paused.
Floor DB Fly- 15's x 3 x 20.
Chin Ups- Light Band Assisted+10 x 5 x 5.
DB Preacher Curls- 20's x 2 x 10. Supinating each rep and squeezing.
EZ Bar 30's- 35 x 30. 10 bottom half reps, 10 top half reps, 10 full reps.
Bench was a lot heavier then it should've been but not surprising with my weight loss. Chin ups slowly gonna build up some added weight while being assisted by a band, drop the weight go to lesser band and keep doing that until i get to body weight and hopefully be able to knock out reps then. Decided to start doing biceps again probably a lottle bit each session of majority of them. Haven't really done biceps much the last 3 years hammer curl here and there. Now that im trying to lean out i figured why not do them a little more look more like i actually lift weights.
rshelton242
10-16-15, 1:33 am
Sumo Deadlift- 280 x 3, 320 x 3, 360 x 6. All sets beltless.
Sumo Double Pause Deadlift- 245 x 2 x 6. Beltless.
Wide Stance Good Mornings- 150 x 2 x 6. Beltless.
Pendlay Rows- 145 x 5, 5, 12.
Iso Prone Abs- BW x 3 x 45 seconds.
BB Curls- Rest Pause- 65 x 12, 7, 5. 65 x 12, 6, 4. 20 seconds between sub sets.
**Mechanical Advantage Drop Set**
Incline Alternate DB Curls- 20's x 15
Standing Alternate DB Curls- 20's x 8
Standing Cross Body Hammer Curls- 20's x 8
EZ Bar 21's- 45 x 21. 7 bottom half reps, 7 top half reps, 7 full reps.
Altogether pretty easy session happy that weights are moving well slowly continue to progress weights. Still have yet to put a belt on for anything pulls or squats. Once i get to the point i feel i need a belt ill throw one on. Have been squatting in rehbands again when the weights get to a point of being heavy again ill start using a belt and probably throw on SBD sleeves. Still a ways off before i do that i think.
rshelton242
10-17-15, 5:46 am
Military Press- 95 x 3, 110 x 3, 125 x 6.
Incline Bench- 145 x 3 x 6.
Wide Grip Upright Rows- 55 x 8, 8, 22.
DB Crucifix- 5's x 8, 8, 10. Holding for 8 - 10 seconds per rep.
Reactive Slingshot Dips- BW+5 x 6, 6, 21.
Got off work at 3AM rather then 6AM so hit the weight pile to knock out my quick over head press session. Man everything was pretty easy actually getting good pumps again and starting to see changes getting leaner little by little. Motivation is high and im back to the point of just loving lifting again. Wont go back to work until 10PM tongiht so probably get some sleep wake up and go squat before work since ill work 6 to 6 sunday night.
rshelton242
10-19-15, 11:31 pm
Was planning to hit this session last week, but got caught up with work so pushed it until today.
Squat- 210 x 3, 240 x 3, 270 x 2. Beltless.
Paused Squat- 150 x 2 x 6. Beltless.
Bulgarian Split Squat- BW x 3 x 5 per leg.
1 Arm DB Rows- 55's x 3 x 15 per arm.
Paused DB Shrugs- 25's x 4 x 12.
Front Squat Static Holds- 240 x 2 x 15 sec.
BB Curls- 35 x 5 x 5. 5 second eccentric, alternated from supinated grip to pronated grip.
Good session happy that squat is slowly coming back still got a ways to go but its definitely improved a lot since week 1.
rshelton242
10-21-15, 12:39 am
Bench- 135 x 10, 155 x 8, 180 x 12. All reps paused.
Wide Grip Bench- 155 x 3 x 12. All reps paused.
Reactive Slingshot Close Grip Bench- 155 x 12,8,5. 135 x 20,8,6. Rest pause work here so set rest 30 sec set rest 30 sec set. Performed each set that way.
Juarez Valley Push Ups- BW x 10,1,9,2,8,3,7,4,6,5 in 3:35.
Neutral Grip Pull Ups- Light Band Assisted x 12, 12, 10, 8, 8. 50 reps in 5 sets.
That was it session went well bench at least reps are seeming to come up this felt better then 165 for 12 two weeks ago. Doing normal rep schemes in close grip slanger work was tough do to the fatigue at that point so moved into rest pause idea just to get intensity on the triceps huge weak point for me always has been. Push ups have been better each week as well as the time to finish has been faster and faster. Pull ups have also gotten better. Plan to continue working with band assistance until that strength comes way up. This is the last rep week before my planned deload. Train a heavy week next week then deload. Even though most everything has been pretty light I have still scheduled planned deloads to avoid injury and mostly to stay mentally fresh and stay hungry.
Rep deadlift tomorrow looking at 350 for 8 to 12 top set conventional.
rshelton242
10-21-15, 11:38 pm
Conventional Deadlift- 255 x 10, 305 x 8, 350 x 12. Touch and go reps beltless.
Stiff Leg Deadlift- 165 x 3 x 12. Touch and go reps beltless.
Prison T Bar Rows- 105 x 3 x 12. Each set grip width got more narrow.
Inverted Rows- BW x 3 x 4 with 5 second eccentric. BW x 1 x 15.
Pull Throughs- 40 x 2 x 30.
DB Side Bends- 60's x 3 x 8 per side.
Good session ate like crap last night and paid for it today had zero gas. 350 x 12 beltless was tougher then I expected. The rest of the session went well. After tonight really looking forward to knocking out my heavy week and taking a deload. Still un sure when the belt is going back on.
rshelton242
10-23-15, 9:57 pm
Military Press- 85 x 10, 100 x 15, 115 x 12.
Z Press- 65 x 3 x 12.
Alternate DB Front Raises- 8's x 2 x 12.
Incline 1 Arm DB Side Raises- 8's x 2 x 12.
Band Pull Aparts- Micro Mini Band x 50, 50.
Tricep Triset- 10's x 3 x 10.
DB Hammer Curls w/ Fat Gripz- 15's x 3 x 12.
Overall Pretty easy session weight was at 221.6 this morning due to me eating like shit as of late got some food cooked finally so hopefully i can get back on track. Still feeling fine strength wise thinking I may throw the belt back on after this planned deload.
rshelton242
10-26-15, 12:14 am
Squat- 180 x 10, 215 x 8, 250 x 6. Wore belt and SBD sleeves for this session. Back was a little tweaked so wanted to make sure I kept tight and good position to protect it some.
Olympic Squat- 140 x 2 x 12. SBDs and olympic shoes but no belt here.
Machine Pull Overs- 120 x 3 x 12, 40 x 20.
BB Shrugs- 125 x 2 x 20, 95 x 25. Last set was snatch grip and all sets were paused at top.
Hanging Knee Raises- BW x 5 x 7 w/ 30 seconds rest.
Still squat is slowly but surely coming around. Un sure whether Ill continue wearing a belt and SBD sleeves, but felt it was a good idea for today back had been bothering me since last pull session.
rshelton242
10-28-15, 4:06 pm
Session done after work at 2 AM.
Paused Bench- 175 x 5, 200 x 3, 225 x 3.
Close Grip Spoto Press- 155 x 3 x 6.
Deep Paused Flat DB Press- 65's x 3 x 10.
Floor DB Flys- 15;s x 3 x 20.
Chin Ups- Light Band Assisted + 20# added weight x 5 x 5.
Good session between me just sucking at bench and the weight loss 225 was way way heavier then it shouldve beeen but over all felt good and had a nice session. Ready to be done leaning out so I can slowly and cleanly bulk back up.
rshelton242
10-28-15, 11:30 pm
Sumo Deadlift- 300 x 5, 340 x 3, 380 x 6. All sets beltless.
Sumo Double Pause Deadlift- 260 x 2 x 6. Done beltless.
Wide Stance Good Mornings- 160 x 2 x 6. Beltless.
Pendlay Rows- 155 x 5, 5, 12.
Iso Prone Abs- BW x 3 x 60 seconds.
Felt good tonight. This is the heaviest thing I have pulled in awhile and it moved really well. Even with the weight loss I think I'm not far off my best deadlift. Head in tomorrow and hit some military press.
rshelton242
10-29-15, 8:45 pm
Military Press- 100 x 5, 115 x 3, 130 x 6.
Incline Bench- 155 x 3 x 6.
Wide Grip Upright Rows- 65 x 8, 8, 18.
DB Crucifix- 8's x 3 x 8, 8, 10. 8 - 10 second hold per rep.
Reactive Slingshot Dips- BW+10 x 6, 6, 20.
BB Curls 5 second eccentric- 45 x 5 x 5.
Easy session OHP strength is starting to come back easy 6 tonight. Everything else just light work pump some blood around. Squat 1 day this weekend and deload next week.
Pale Rider
10-31-15, 10:41 pm
Nice work
rshelton242
11-02-15, 2:59 am
Thanks I appreciate it.
rshelton242
11-03-15, 12:52 am
Squat- 225 x 5, 255 x 3, 285 x 2. Belt and SBDs.
Pause Squats- 165 x 2 x 6. Beltless.
Bulgarian Split Squats- BW x 3 x 6 per leg.
1 Arm DB Rows- 65's x 3 x 15.
Paused DB Shrugs- 30's x 4 x 12.
Front Squat Static Holds- 255 x 2 x 15 seconds.
Another good session. Even though my "heavy" days aren't so heavy squat is slowly but surely coming back little by little each week. Previous best 2 reps since starting to squat again was 270 2 weeks ago so hopefully keep plugging away and get it back where it was and beyond.
rshelton242
11-04-15, 4:33 am
Bench- 95 x 9, 105 x 7, 125 x 5.
Wide Grip Bench- 105 x 2 x 8.
Close Grip Bench- 105 x 7, 95 x 7.
Juarez Valley Push Ups- BW x 5, 1, 4, 2, 3.
Neutral Grip Pull Ups- Light Band Assistance x 10, 10, 8, 7 total 35 reps.
Super fast light session was a planned deload wasnt really feeling to beat up elbows a little bit. Just wanna stay on a 6 working weeks and deload plan while the weights are light then when everything gets heavy again probably go to 3-4 work weeks and deload. If nothing else for me even if im not feeling beat up physically taking deloads lets me refresh mentally allow me to get hungry again by the end of the week im hungry for weights again.
rshelton242
11-07-15, 4:55 am
Due to a hectic work schedule I didnt get to my other deload sessions this week but time off was good. Sunday Im getting back after it and just calling my time off a deload.
rshelton242
11-09-15, 1:45 am
Bench- 155 x 5, 180 x 5, 205 x 6. All reps paused.
Close Grip Spoto Press- 165+40 chains x 5, 150+40 chains x 5, 135+40 chains x 5.
Flat Neutral Grip DB Press- 70's x 3 x 8. Deep and paused.
Floor Fly- 20's x 3 x 20.
Chin Ups- Light Band Assisted+30 pounds on waist x 5 x 5.
Seated V Bar Rows- 50 x 8,8,12. Started with narrow grip and got a bit wider each set. Each rep was slight paused and squeezed.
Face Pulls- 20 x 3 x 15.
BB 21's- 25 x 4 sets.
DB Concentration Curl- Alt. between supinated and hammer. Supinated sets were 25's x 8, 20's x 8, 15's x 8. Hammer sets were 35's x 8, 25's x 8, 15's x 8.
Great session added in the biceps just because. finished it all in about hour and a half. Had a huge pump at the end of this. Have next 2 days to work and not train. Deadlift wednesday and OHP thursday. Looking forward to it.
rshelton242
11-11-15, 10:10 pm
Sumo Deadlift- 270 x 5, 310 x 5, 355 x 6. Beltless all reps dead stop.
Double Pause Sumo Deadlift- 275 x 2 x 5. Beltless.
**Superset**
Wide Stance Good Mornings- 175 x 2 x 6. Beltless.
Nordic Leg Curls- 2 x 2. 5 second eccentric.
Pendlay Rows- 165 x 5, 5, 10.
Iso Prone Abs- BW+25 x 3 x 30 seconds.
Felt like shit the whole session stomach was upset, bur got through the session. Deadlift was tougher then it should have been for whatever reason. Everything after that I ran though pretty good. Go in tomorrow night and hit my overhead press and bench assistance.
rshelton242
11-13-15, 12:06 am
Forgot to add also hit
Zottoman Curls w/ Fat Gripz- 15's x 2 x 12
rshelton242
11-13-15, 12:13 am
Military Press- 100 x 5, 115 x 5, 130 x 6.
Incline Bench- 165 x 3 x 5.
Decline Bench- 135 x 10, 10, 15.
Wide Grip Upright Rows- 75 x 8, 8, 15.
Dicks Press- 65 x 8, 8, 12.
Reactive Slingshot Dips- BW+15 x 6, 6, 15.
Close Grip BB Curls- 70 x 15, 60 x 15.
Overall good session military press, incline, and decline pretty easy, Dicks press was easy but slowly gonna add weight to make sure my elbows dont get irritated from it. Come in Monday and Squat
at 6AM this morning did a little cardio. Jump rope with tabata protocol. jump for 30 seconds rested 60 seconds. Next time ill bump it up to 40 on 60 off.
BW is down to 210 this morning. ready to hurry up and finish this cut. You never know how fat you are until u decide to lean up. Lied to myself for the longest time im not that fat yet, but truth is I was. Slowly but surely have dropped down from 245 to 210 so far with a little ways left to go. Once i get lean at whatever weight that is ill let the mirror dictate what that weight is. Im planning to continue eating clean and slowly bulk up to as heavy as i can while maintaining a good body composition.
rshelton242
11-21-15, 5:31 am
Did this session at 4AM. Took a little while off went to PT and found out I been dealing with a herniated disk for awhile now. Have been dealing with what I called "a nagging back problem" for a good while now and decided enough was enough. Pulling 225 was starting to be un comfortable and felt like my back was gonna give way at any moment. So went in got checked out Wednesday and so the rehab process begins. Luckily its not all that bad and the PT whose a lifter himself told me I could continue to squat and pull but not to get crazy and try any PRs or anything stick to 65-75% range and dont get to any form break downs. Been doing exercises everyday since wednesday and have gotten a little more pain free range of motion which is a plus next appointment is this wednesday due to work scheudle and see where we go from here.
Anyways onto tonights bench session.
Bench- Rest Pause Set- 175 x 12, 5, 4. Performed these touch and go stopping just short of touching chest.
DB Pull Overs- 40 x 15.
Dead Bench- Rest Pause Set- 185 x 8 singles with 20 seconds between.
DB Pull Overs- 40 x 15.
Wide Grip Bench- 115 x 5 x 10. Performed these with feet up, touch and go, and stopping just shy of touching chest.
DB Pull Overs- 40 x 15.
**SUPERSET**
Push Ups- Rest Pause- BW x 20, 11, 8. BW x 15, 8, 6.
Decline DB Fly- 15's x 2 x 12.
DB Pull Overs- 40 x 15.
Wide Grip Pull Ups- Light Band Assisted x 8, 8, 7, 6.
Hanging Knee Raises- 6 x 8 with 45 seconds rest.
Really good session chest was completely blown up after that superset. Finished the set from first set of bench warm up with the bar to the end in 1 hour 15 minutes.
I been doing jump rope tabata protocol for conditioning/cardio and I can tell my conditioning is getting better. Started out doing 30 seconds on 60 seconds off for 6 rounds. This morning few hours before I went to the gym I did 60 seconds on 60 seconds off for 6 rounds and felt pretty good after. Stuck to fairly low rest times through out this session and was able to recover well between.
Body weight is sitting around 210-212 right now. Keep moving forward and finish this dang cut up and actually look like I lift weights again. I can tell you from experience, however much weight you think you need to lose to be lean and have abs again you can probably be safe by doubling that number lol. When I was 235 to 245 I though yea I can drop to about 200-210 and be fairly lean again... WRONG! O well keep on trucking.
rshelton242
12-07-15, 2:15 am
Bench- 135 x 4 x 10 reps. 1 x 13 reps.
Supported T Bar Rows- 45 x 5 x 15 reps.
Dips- BW x 15, 10, 5 reps.
Hanging Knee Raises- 6 x 5 reps.
Tabata Jump Rope- 6 rounds of 30 seconds on 60 seconds off.
Body weight was 207 this morning. Been kinda under the weather not eating like I should. Most of my sessions in the coming months will probably be like this. Nice and simple and just try to get finished with this cut and get some motivation back.
rshelton242
12-14-15, 10:24 pm
I got the week off from work so hopefully I can take this time to get my eating back on track and training back on track. Diet hasnt been clean but i havent gained any weight back sitting at 207-206. Training has been limited. Im starting Juggernaut Method for now its simple laid out and session I can go in at 6AM after work and knock out fairly quickly if I need to.
First session
Bench- 135 x 4 x 10, 1 x 15.
Chest Supported T Bar Rows- 55 x 5 x 15.
Dips- BW x 20, 11, 8.
Hanging Knee Raises- BW x 6 x 10.
Later tonight ill do some jump rope work for conditioning. Probably 1 to 2 more sessions of 30 seconds on 60 seconds off and then ill bump it to 40 seconds on.
Ate clean so far today gonna keep it up. Paul Carter wrote a facebook post the other day that really hit home for me. Talking about people being lazy cheating on diets and if you would just take 1 year and diet strict limit your cheat meals and dont miss training sessions your body would change how u never thought possible.
My year starts today.
rshelton242
12-15-15, 9:17 pm
Hatfield Squat- 160 x 4 x 10, 1 x 12.
Dimel Deadlift- 95 x 3 x 20.
Back Raises- BW x 4 x 25.
Iso Prone Abs- BW x 3 x 30 sec.
Overall pretty easy session. All my squats will be hatfield squats so I can keep a nice straight back and stay upright while I rehab a herniated disk. Normally Id rather have done stiff leg deads but again itll be dimel deads for awhile with the shorter range of motion I can keep a nice straight back.
Ate nice and clean yesterday and have so far today as well. Just gotta keep it up.
rshelton242
12-16-15, 8:29 pm
Military Press- 85 x 4 x 10, 1 x 15.
Chin Ups- Light Band Assisted x 5 x 10.
Dips- BW x 5 x 10.
Face Pulls- 20 x 5 x 15.
Later tonight hit some tabata jump rope 30 seconds on 60 seconds off.
Feels good to be in the gym again and training hard. Feels good to be on top of my nutrition again. Weigh in Friday see how my weight is doing.
rshelton242
12-17-15, 9:07 pm
Shoulders were a little sore from the overhead press work, but back arms still feeling fresh and i have a few days to recover before I bench again so i figured why not I was headed to the gym to meet a buddy and give him so old mass gainer I had might as well get a little sweat going.
Started with Mini Band Push Downs- 5 x 20. Nothing serious just wanted to warm my elbows up.
Dips-
BW, 5, 10, 15, 20, 25, 30 x 6.
35 x 2.
30, 25,20,15,10,5, BW x 3.
No rest on dips just long enough to add or take a 5 off the belt. Did 6 reps all the way up until I could no longer hit 6 reps then the plan was 6 reps back down but I could only bust out 3 each set. Died on 4th rep every time.
Skull Crushers- 25 x 10 sets x 12 reps. These normally kill my elbows so I went really light rested very little just to push some blood in and build volume.
Single Arm DB French Press- 12's x 2 x 25 reps per arm.
Thats all I did quick little back arms session get some extra work in. They have always been a super weak point for me never had big triceps or very strong ones part of the reason I have always had a poor bench so decided get a little extra work in on them.
rshelton242
12-19-15, 5:38 am
Got bored tonight and figured I'd go in hit some extra work since I don't have dedicated bicep work, nor do I hit any accessory for delts or traps I figured why not.
Wide Grip Upright Rows- 45, 65, 85 x 12, 65 x 15.
Herculean Chin Ups- Monster Mini Band Assisted x 3 x 5.
1 Arm BB Eccentric Curls- 35 x 3 x 5 w/ 8 second eccentric.
Leaning 1 Arm Side DB Raise- 20 x 3 x 8, 6, 4 per arm w/ 5 second eccentric.
Gironda Perfect Curls- 25 x 3 x 10.
Front BB Raise- 25 x 3 x 10.
Incline DB Curls- 3 x 40 reps. Set 1- 12's x 20 drop set to 5's x 20. Set 2 & 3- 8's x 40 each set.
1 Arm BB Shrugs- 95 x 6, 115 x 2 x 6 each arm.
Seated Pause DB Shrugs- 20's x 4 x 12.
Band Pull Aparts- Monster Mini Band x 2 x 25, Mini Band x 2 x 25.
Fun session really got a good pump. Unfortunately I won't be able to hit extra sessions like this often due to work. Got lucky and had the week off which aloud me to get in the gym more.
rshelton242
12-20-15, 4:27 am
Weights were all light as I'm still rehabbing my back. Mostly wanted to get a little weight and go through the motions since its been a few weeks since I deadlifted.
Conventional Deadlift- 225 x 3 x 10.
Sumo Deadlift- 225 x 2 x 10.
SSB Good Mornings- 62 x 3 x 10.
Walking Lunges- BW x 12 per leg.
Front Squat Static Holds- 225 x 2 x 15 seconds.
Deadlift was light first set felt like crap then started working to find a comfortable starting position and felt a lot better. I do pull sumo for my strongest stance so ended up pulling last 2 sets with that stance. Good mornings were super light but wanna get the movement down and slowly add weight so I dont irritate my back.
rshelton242
12-24-15, 3:22 am
Hatfield Squat- 150 x 5, 170 x 5, 180 x 10, 10, 12.
Barbell 21's x 4 sets.
Dimel Deadlift- 105 x 3 x 20.
DB Cross Body Hammer Curl- 30's x 3 x 6 per arm.
Back Raises- BW x 34, 33, 33.
Herculean Chin Ups- Mini Band Assistance x 3 x 6.
Iso Prone Abs- BW x 3 x 45 seconds.
Over all good session. Still working on the back so probably stick with hatfield style squats for the remainder of this training cycle and go from there.
Have enjoyed either throwing in extra bodybuilding style work or having extra little sessions for bodybuilding work so probably keep that up as long as im not feeling beat up or anything. Not really handling anything to heavy right now so shouldnt be an issue.
rshelton242
12-29-15, 4:26 am
Went in the other night to deadlift and I have been keeping it light due to rehabbing a herniated disk. 205 felt like garbage, just felt tight pain in my back and definitely was counter productive. At this point I have decided to go more into a bodybuilding style training split and training sessions while I rehab and continue leaning out. Im gonna avoid deadlifting outside of ultra light stuff to try and keep some what of a groove. Same idea for squats be pretty light for awhile to just keep a groove and what not.
rshelton242
12-29-15, 4:35 am
Donkey Calf Raise Machine- 60 x 5 x 10 w/ 90 sec rest. 2 sec pause in contraction, 2 sec pause in stretch.
Warm up
Mini Band Push Downs x 20
Dips- BW x 8, 25 x 5.
Training Session
Weighted Dips- 45 x 5 x 5 w/ 180 sec rest. Last set immediately dropped all weight did set of failure, rested 20 seconds did another set of failure, rest 20 seconds and final set of failure. Ended up being 16 reps, 7 reps, 4 reps.
Reverse Grip DB Bench Press- 40's, 30's, 20's x 15 reps w/ 90 sec rest.
Close Grip Bench- 185 x 4, 165 x 6, 115 x 12 w/ 90 sec rest. First 2 sets were brutal due to fatigue.
Incline Cable Fly- 20 per side x 3 x failure w/ 60 sec rest. 17, 12, 8 reps.
Hanging Knee Raises- 6 x 15 w/ 45 sec rest.
Entire session from time I set bars and weights and such up until I finished the final rep was 1 hour 7 minutes.
Time to eat and sleep wake up and probably go hit legs at some point in the afternoon or early morning again.
rshelton242
12-31-15, 1:01 am
Warmed up with rehab exercises and stretches from my PT for my back.
SSB Squats- 62 x 20 reps. Slowly add weight make sure I can keep safe position for my back not get rounded and what not.
Close Stance Leg Press- 0 (empty platform) x 50, 25 x 40, 50 x 30, 75 x 20, 100 x 10. Last set did 5 second eccentrics.
Leg Extensions- 20 x 2 x 40. 2 second contraction each rep.
Stiff Leg Deadlift- 95 x 3 x 6.
**SUPERSET**
Lying Leg Curls- 30 x 3 x 4. Each set performed 2 up 1 down with 5 second eccentric.
Seated Calf Raises- 25 x 50, 40, 30, 20, 10.
Towel Hangs- BW x 2 x 30 seconds.
Finished session in 1 hour 10 minutes.
rshelton242
12-31-15, 1:07 am
BB Shrugs- 135 x 2 x 20, 95 x 40.
Rear Neck Machine- 60 x 4 x 10.
BB Cheat Curls w/ 5 sec eccentric- 75 x 5 x 5.
**SUPERSET**
Incline Close Grip Bench- 155 x 5 x 5.
Herculean Chin Ups- BW x 3 x 4.
**SUPERSET**
Weighted Dips- BW+25 x 11, 9, 6.
Concentration Curls- 15's x 6 x 8. Alt. between supinated and hammer grip.
**SUPERSET**
Decline Rope Skull Crushers- 100 x 4 x 8.
Straight Bar Push Downs- 60 x 3 x 20.
**SUPERSET**
EZ Bar Preacher Curls- 45 x 3 x 10.
Wrist Curls- 45 x 2 x 15.
**SUPERSET**
Wrist Extensions- 25 x 2 x 15.
Session took about 1 hour 25 minutes. Little longer then I wanted, but had to make sure elbows were warmed up well before I got started. Really good session. Back arms were really blown up.
Pale Rider
12-31-15, 8:20 pm
Happy new year