12 9 ME Upper

Bench press + doubled monster minis + 80 lbs chain

add bands

45 x 10
135 x 5
 add chains
135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
300 x 1
315 miss

Standing power press

 230 x 6/6/6 x 4 (6 reps each at 3 handles)

Single arm lying tricep extension
  40 X 12 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

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12 18 DE Lower

Speed Squat, bow bar + average bands week 3 (60%)
  325 x 2 x 6

  375 x 2 x 1

  415 x 2 x 1

Speed pulls + 80 lbs chain
  335 x 1 x 8

One-leg leg extension

  90 x 12 x 3 each leg

Pull-thru
  75 x 12 x 3

Low pulley row, v-grip

  180 x 12 x 3

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

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12 21 ME Lower

Cambered bar squat + 120 lbs chain ( belt and knee sleeves only)

  155 X 5

  245 X 3

  335 X 2

  425 X 1

  475 X 1

  495 X 1

Front squat

  135 X 12

  185 X 10

  225 X 8 X 3

Dumbbell row

  80 X 12

  90 X 10

  100 X 8 X 3

Dumbbell Romanian deadlift

  75s X 20 X 5

Reverse hyper

  450 X 12 X 4

Kneeling rope crunch

  80 X 12 X 4

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12 23 ME Upper

Pin press (3-board height)

  135 X 10

  225 X 5

  315 X 3

  365 X 1

  405 X 1

  455 X 1

  475 X 1

Close grip bench, feet elevated, + doubled mini bands

  135 X 12

  185 X 12

  225 X 8 X 3

Tate press

  45s X 12 

  55s X 10

  65s X 8 X 3

Seated hammer row, one arm at a time

  115 X 12 each arm

  160 X 10 each arm

  180 X 8 X 3 each arm

Front plate raise

  45 X 15 X 3

Face pull

  80 X 15 X 3

Dumbbell hammer curl

  40s X 12 X 4

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12 14 ME Lower Deload

Deload week

Leg press
  450 x 12 x 5

Lying leg curl
  180 x 15 x 3

Leg Extension
  135 x 15 x 3

Seated cable row, v-grip
  180 x 12 x 5

Reverse Hyper
  320 x 20 x 3

Spread-eagle sit-ups
  bodyweight x 20 x 3

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12 24 DE lower

Safety bar speed squat + average bands, raw (week 1, 50%)

  245 X 2 X 12

Rack pulls, pin 3, + quad mini bands

  315 X 3 X 10

GHR

  25 X 8 X 5

Iso leg extension

  70 X 15 X 5 each leg

Upright cable row

  75 X 15 X 5

Reverse hyper

  320 X 20 X 5

Spread eagle sit ups X 20 X 5

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12 Cesar Millan Duke et Lulu Sparky

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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8 12 ME Upper

Bench opener to 1 board
  135 x 5
  225 x 3
  315 x 2
  365 x 1
  405 x 1
  add shirt
  455 x 1 to 3-board
  515 x 1 to 2-board
  565 x 1 to 1-board

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 x 2 sets chain x 5
  275 +3 sets chain x 5
  275 x 4 sets chain x 5

1 arm lying tricep extension
  35 x 12 x 1
  45 x 12 x 3

Chest supported t-bar row
  135 x 15 x 3

Front dumbbell raise
  35 x 12 x 3

Side dumbbell lateral raise
  35 x 12 x 3

Bent over dumbbell raise
  35 x 12 x 3

Read More..

12 20 DE Upper

Dumbbell bench press

  90s x 6 x 8

Band tricep overhead extension

  Doubled monster mini x 20 x 5

Lat pull down, medium grip

  170 x 12 x 5

Dumbbell shrugs

  95s x 20 x 5

Blast strap face pulls

  Body weight x 20 x 5

Reverse grip curls

  75 x 12 x 5

Hanging leg raise

  20 x 5

Read More..

12 11 DE Upper

Speed Squat, bow bar + average bands week 2 (55%)
  285 x 2 x 10

Speed pulls + 200 lbs band tension
  315 x 1 x 8

GHR
  25 x 12 x 5

Upright cable row
  70 x 12 x 5

Pull thrus
  70 x 15 x 5

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

Read More..

7 12 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Bench Press
  235 x 20 x 1 close grip
  235 x 20 x 1 ultra wide grip

EZ Bar Skull Crushers
  145 x 8 x 3

Single-arm rope press-down
  30 x 15 x 3 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 3

Dumbbell shrugs
  120 x 15 x 3

Dumbbell rear delt raise
  20 x 15 x 3

Read More..

12 30 ME Upper

Incline Press, 3 RM
  45 x 10
  135 x 5
  185 x 3
  225 x 3
  275 x 3
  305 x 3
  315 x 2, fail

Floor press
  245 x 6
  245 + 1 set chains x 6
  245 + 2 sets chains x 6
  245 x 3 sets chains x 6
  245 x 4 sets chains x 6

Tate Press
  45 x 12
  55 x 10
  65 x 8 x 3

Dumbbell military press
  60 x 12 x 5

Rear delts on pec deck
  60 x 25 x 3

Strait arm pull down
  80 x 12 x 5

Read More..

12 7 ME Lower

First heavy deadlift since bicep surgery 11 weeks ago

Raw Sumo Deadlift
  245 x 5
  335 x 3
  445 x 2
  535 x 1
  585 x 1
  625 x 1
  675 miss, pulled to knees but couldnt lock it out

Plate loaded front squat/hack squat
  180 x 12 x 2
  270 x 10
  360 x 8
  450 x 6

Sled drags
  3 plates, 5 trips forward
  3 plates, 5 trips backwards

Pendlay row
  155 x 10 x 5

Reverse hyper
  270 x 15
  360 x 12
  450 x 10 x 3

Leg extension (rehab)
  45 x 25 x 4

Standing band crunch
  small band x 25 x 4

Read More..

12 2 ME Upper

Bow bar press

  55 x 10
  145 x 5
  195 x 5
  235 x 3
  285 x 1
  325 x 1
  375 x 1
  405 x 1
  425 miss
  

Close grip floor press

  255 x 5

  255 + 1 set chains x 5
  255 x 2 sets chains x 5
  255 x 3 sets chains x 5
  255 x 4 sets chains x 5

Tricep pressdown, supra bar attachment
  100 X 12 X 5

Pec deck fly
  160 x 12 x 5

Low pulley row, multi grip handle

  200 X 12 X 6 (2 sets at each grip)

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 12 x 3

Dumbbell preacher curl

  20 X 12 X 3

Dumbbell hammer curl
  35 x 12 x 3

Read More..

12 16 ME Upper Deload

Rope pressdown
 80 X 15 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

Read More..

12 4 DE Lower

Quick workout due to heading to Allentown to support other team members at RPS Christmas Carnage.

Speed Squat, bow bar + average bands week 2 (55%)
  295 x 2 x 10

Speed pulls + 200 lbs band tension
  225 x 1 x 8

GHR
  bw x 15 x 3

Upright cable row
  60 x 15 x 3

Reverse Hyper
  270 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

Read More..

9 12 DE Lower

Had to do this a day late due to a sick pet taking up my Friday evening.

Still in off-season mode. Dont plan on doing any actual squats for at least another 2-3 weeks to give my back and joints time to heal.

2000 meter row

Leg extension 115 x 12 x 5

Leg curl 55 x 12 x 5

Seated calf raise 140 x 12 x 5

45 degree back extension 24kg kettlebell x 12 x 5

Hanging leg raise x 12 x 5

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10 12 ME Lower

Beltless SS Bar Good Morning, 5RM
  65 x 5
  115 x 5
  155 x 5
  205 x 5
  245 x 5
  295 x 5
  335 x 5

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  bw x 25 x 2

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12 13 ME Upper

Fat Bar Speed Bench + doubled mini bands
  185 x 3 x 9

Fat Bar Bench Press
  225 x 20 x 1 close grip
  225 x 20 x 1 ultra-wide grip

Band tricep pushdown
  doubled monster mini band x 15 x 5

Lat pulldown, medium grip
  160 x 12 x 5

Dumbbell Shrugs
  95 x 20 x 5

Face Pulls w/ Blast Straps
  bodyweight x 20 x 3

Standing EZ bar curls
  75 x 12 x 5

Seated Leg Raises
  15 x 5

Read More..

12 28 ME Lower

Bow Bar Good Morning vs. Average Bands, 3 RM
  55 x 10
  145 x 5
  195 x 5
  235 x 5
  285 x 5
  325 x 3
  355 x 3
  375 x 3

Front Squat (beltless)
  155 x 12
  205 x 10
  245 x 8 x 3

Plate loaded t-bar row, wide grip
  3 plates x 12
  3 plates + quarter x 10
  4 plates x 8 x 3

Iso standing leg curl
 60 x 15 x 5 each leg

Reverse Hyper
  450 x 12 x 4

Kneeling high pully crunch
  90 x 12 x 4

Read More..