843 replies to this topic

[mad_dawg]

I'm starting back a little ways just for the heck of it. I will try to maintain this. If you have any thoughts or suggestions please keep them to yourself. No, I'm just joking! Please, any tips would be appreciated.
Starting with one of my last meets;
Dec. 12, 2004
Deadlift Warmup's:
135X8 Opening attempt- 570X1
225X6 2nd attempt - 620X1
315X3 3rd attempt- 660X0 Missed because of grip, tore calous off
405X2
495X2
521X1
545X1

[mad_dawg]

12-23-2004 Chest, tri's, calves #304

Bench:
135X20
225X10
275X5
315X10
345X5
375X3
395X2
415X1

Close Grip:
315X6
335X4
335X4

Seated Calves:
44X25
88X25
121X25
143X20
176X15
198X15
154X20
88X25

[mad_dawg]

121-25-2004 Back #305
Deads:
135X10
225X10
315X5
405X4
495X2
550X2
430X3 90 sec's. rest
430X2 "
430X2 "

Stiff Deads: Just started doing these
225X8
225X8
245X8

Bent Rows:
225X8
225X8
245X8

Good Mornings: Don't laugh, learning how to do these.
135X8
135X8
155X8

Rev. Grip Pulldowns:
140X8
180X8
200X8

Shrugs:
405X8
405X8
405X8

Rack Pulls: Right above knee's
405X1
500X1
575X1
605X1

[mad_dawg]

12-27-2004 Chest, Tri's, Calves #310
Close Grip:
135X15
225X10
275X5
315X5
350X5

D. Tri Ext.
70X10
100X15
100X15
100X15

Pushdowns:
80X15
90X10
100X10
110X10

Leg Curls:
70X6
70X8

Seated Calves:
110X25
145X20
155X20
110X30

[mad_dawg]

12-26-2004 Calves
Seated Calves:
88X20
136X20
181X15
226X12
270X8

[mad_dawg]

12-30-2004 Chest, Shoulders, Calves #309
Bench:
135X20
225X10
295X3
335X3
375X3
405X2
405X1
405X1

D. Bench
100X15
100X15
100X15

D. Shoulder Press:
40X30 reps
50X25
60X12

Seated Calves:
90X20
135X20
190X15
235X12 pr
280X10 pr
190X25pr

[mad_dawg]

1-1-2005 Grip
COC grippers:
#1X 6
#2X5
#2X5
#2X5
#2X5
#2X5
#1X20

[mad_dawg]

1-3-2005 Back, Grip #304
COC Grippers:
#1X6
#2X5 setsX5 reps
#1X20
#1X10

Deads:
135X10
225X8
315X5
405X4
495X2 Belt on now
530X2
570X2
475X3, 120 Sec's rest
475X3 "
475X3 "

Stiff Deads:
275X8
295X5
315X5

[mad_dawg]

1-5-05 Chest, Shoulders, Tri's #304
Bench:
135X20
225X10
315X3
345X3
385X3
405X2 Shirt on
435X1 "
450X1 " haven't been this heavy for a long time

Close Grip:
315X5
335X5
350X5

D. Tri Ext:
65X10
100X15
100X15
100X15

D. Shoulder press:
38X30 reps
50X30
65X20pr

[mad_dawg]

1-6-05 Grip
COC Grippers
#1X5
#2X3
#2X3
#2X3
#2X3
#2X3
#2X3
#2X3
#2X3
#2X3
#2X3
#1X20

[mad_dawg]

1-8-05 Back, Bi's, Forearms #305
Deads:
135X10
225X8
315X5
405X3
501X1 Belt on here
551X1
601X1

Stiff Deads:
315X5
365X5
365X5

Bent rows:
235X8
275X6
315X5

Shrugs:
405X8
501X5
570X5

Curls:
65X10
85X10
115X8
135X6

Hammer Curls:
38X20 reps total=10 each arm
50X20
65X20

D. Wrist Curls:
50X20
65X8
65X10

[mad_dawg]

1-11-05 Calves, Tri's #309
Seated Calves:
90X25
135X20
180X15
225X15
280X8
280X10

Close Grip:
135X15
225X8
275X5
315X2 felt a pull in right pec. Stopped workout!

[mad_dawg]

1-19-05 Back Calves, Bi's, Forearms #308
Three days until meet. Light workout!

Bent Rows:
135X15
185X12
225X12

Pulldowns:
100X15
150X12
190X12

Seated Calves:
90X25
135X25
180X25

Curls:
barX15
65X12
95X12
95X15
65X10 drop set

D. Hammer curls:
38X20
50X20
65X20
65X20

D. Wrist Curls:
50X30 reps
65X10

Rev. D. Wrist Curls:
20X23 reps
38X5

[mad_dawg]

1-22-05 Contest Deadlift only since I hurt my chest. #315

Deadlift warmups:
145X10
145X8
235X5
325X4
415X2
525X1
570X1

1st attempt
600X1
2nd attempt
635X1
3rd attempt
660X1 PR

Three for three. Very happy.

[mad_dawg]

1-26-05 Legs, Chest, Shoulders, Tris, ab's, calves 308+
Squats:
135X10
135X10
225X10
315X10

Bench:
135X20
135X12
225X10
275X10
315X10 No real pain, being careful

D. Shoulder Press:
50X30
65X25pr
65X20

Pushdowns:
70X20
90X15
100X15

Hyper Abs:
bodyX15
bodyX15

Seated Calves:
90X25
180X25pr
225X20pr
270X12pr
300X4