Cardio

40 min incline walking


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AM Cardio

40 min incline walking


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Accessories

Face Pull
20xavg band x 3 sets

1-arm DB Upright Row
15/50 15/60 10/70

Tricep Rope Pressdown
20/75 15/90 12/90

Tate Press
20/30 20/30

EZ Bar Curl
20/60 15/60

DB Curl (15's)
15/45 15/50 15/50

Front Plate Raise
20,20/45

Side Lateral Raise
10/30 10/30

Seated Calf Raise
20/90 20/90

Leg Press Calf Raise
20/10 plates 20/10

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5/5/5 Squat

Squat
5x305,350, 7x405(PR)
PR's on all four main lifts this week. This is GOOD NEWS for the meet on 11/13.

Leg press (super wide, narrow)
5,10x10 plates, 10,5x12, 5,10x14
12x1000(PR)

Hanging Leg Raise
15 reps






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AM cardio

30 min incline walking


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5/5/5 Bench & OHP

Bench
5x210,240, 8x275(PR)

OHP
5x120,135, 9x155(PR)

Hammer Strength Incline
15,12,12x180

Neutral Grip Pull Ups
5,5,5

Dips
15,15,15

1-arm DB Row
15x100, 15x120, 10x150

Decline Abs
10x15, 5x15

AM Cardio

40 min incline walking

BWT = 236


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AM Cardio

40 min incline walking


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5/5/5 Deadlift

Tim 380x7 (PR)
Ric 5x365, 5x420, 8x480(PR)

KB Swing
15,15x70

Seated Leg Curl
20x100, 15x130

Band Ab Pulldown
20,20


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AM Cardio

30 min incline walking

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Cardio

40 min incline walking

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Accessories

At Fitscape in Centrailia, WA

1-arm DB Upright Row
Tricep Press Down
Front Plate Raise
Lying Tricep Extension
BB Curl
DB Curl
Seated Calf Raise


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3/3/3 Squat

Squat5x330 (forgot it was 3/3/3) 3x375, 5x420(PR)

Bulgarian Split Squat
15,15,15

Lying Hamstring Curl
15,15,15

Ab Pulldown
20,20

Rollover V-Sit
20

3/3/3 OHP & Bench

Bench
3x225,240, 4x295

OHP
3x135,140, 6x165(PR)

Neutral Grip Pull Ups
3x15

1-arm DB Row
20x85, 15x120, 15x150(PR)

Dips
3x15



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3/3/3 Deadlift

Trained at Fusion Fitness is Bend . If you are ever in Bend THIS IS THE GYM TO TRAIN AT! Bill Haines is a class act and runs an awesome gym.

Deads
3x395, 3x450, 3x505, 10x405

Back Raise
3 sets of 15 reps

Decline Sit Up
15x10#, 6x25#, 10x20#

30 min incline walking

Later.......
Went for a walk with the family and found a nice #100+ stone to carry. Did 4 carries x 100+ steps each. Wanted to bring it back with me but Jen vetoed the idea.


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AM Conditioning

Tabata Squat Jumps



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Accessory Day

BB Shrugs
Front plate raise
BB Curls
Pressdowns
Ab Wheel
Arnold Press



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Squat 5/3/1

Squat
5x345, 3x370, 435x1, 435x1

Leg Press
20x10 plates, 16x12, 15x12

Icarian Hack Squat
20x300, 10x300

Romanian DL
15x135, 10x205, 10x255, 5x305




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5/3/1 Bench and OHP

Bench
5x240, 3x270, 5x300 (PR)

OHP
5x135, 3x150, 4x170 (PR)

1- arm KB Upright Row
15x35, 15x44, 12x53

Dips x BWT
15,17,20


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Deadlift Comp @ TMS GYM

Biggest Lift (male)
Kameron Ross 600 (PR)

Biggest Lift (Female)
Kandi Barker 260 (PR)

Best Co-Efficient (Male)
Isidro 3.0
480 (PR) @ 160 bodyweight

Best Co-efficient (Female)
Kandi Barker

Best Improvement over previous PR
Kandi Barker (+8#)
Kameron had a #15 pr but by % Kandi's was higher.

Other lifter results
Bryan 560
Ric 550
Edgar 475
Mark 455
Larry 455
Kevin 455
Isias 435
Tim 420 (PR)
Fernando 405
Rolando 365

This all started with Kameron coming down to do a max effort deadlift session with us. We wanted to create a great atmosphere for him to hit a 600 deadlift so we organized an informal meet for gym members.

A special thanks to Jen for running the show at the last minute.

AM Stuff

Deadlift comp at the gym tomorrow so just mobility stuff today.

Agile 8
Simple 6


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AM Cardio

25 min incline walking


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Accessory Day

Pull Ups (Neutral Grip)
5,7,5,5,5

Side Lateral Raise
15,15,15x30
superset w/
Front Plate Raise
15,15,15x45

Fat Gripz Alt DB Curl
15,10.10x35
superset w/
Fat Gripz Lying DB Tricep Ext
15,15,15x35

Fat Gripz BB Curl
10x70, 15x70
superset w/
Tricep Pressdown
20,20

Leg Press Calf (worked in between other sets)
15,20x8plates
Seated Calf Raise
30.30.30x90

40 min incline walking

3/3/3 Squat

Squat
3x320, 3x365, 6x410(PR)
Tim 315x5(PR)

Squat
10,10,10x225
Felt something "twinge" in my leg so called it good there.

Deadlift
I got my Metal Squat Shoes in the mail so I had to try them out. I also needed to work on technique.
10 sets of 1 rep x 135+quad mini band

Done for tonight.

OHP / Bench 3/3/3

OHP
5x125, 3x140, 3x160

Bench
5x225, 3x255, 7x285(PR)

Incline DB Bench
15x70, 7,6,7x80

Dips
15,7,11

Short night so I could get home to hang with the family.


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AM

Agile 8 + extra ham work

Incline Treadmill Sprints
:15 sprint :45 walk/rest x 15


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AM Cardio

30 min incline walking


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3/3/3 Deadlift

Deadlift
395x3, 440x3, 500x3, 500x1
My set up on the 500x3 was UGLY. So I did one more rep with good form.

Tim 400x3 (PR)

Deadlift
295x10x3 sets

Band Good Morning
Lite Band x 20 reps x 2 sets

Band Ab Pull Downs
2 sets of 20 with Average Band

Kettlebell Side Bends
2 sets of 20 with 53# bell

Prowler
1x90, 1x180, 1x270, 1x340
Tim did the 340 which was 2xbw for him so I tried 470 and went about 6 feet. The concrete is definitely starting to get rough again as the Prowling was much harder than it was on Saturday.

Agile 8 + Neck Work

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Prowler + Prowler

Prowler + 60 + Drag Sled +45 x1

Sled + 90x3 backwards

Prowler + 60 x 3 SPRINT
Hi x 3 trips Low x 1

Prowler + 200
Hi x 2, Low x 1

Prowler + 300 x 3

Jen - same as above to 200 x 2

Jane 1st time Prowler + 60 x 6 + sled drags

Troy - 1st time - Same a Ric Up to 300x1





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AM Cardio

40 mins incline walking


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Accessories

reps/weight

Trap Bar Shrugs
10/150, 10/240, 15/330, 10/380, 10/330

Face Pulls
20,20/Avg Band

Front Plate Raise
20,20/45

DB 15 Curls
15/40, 15,15/42.5

BB Curls (drop set)
5/100,5/90,5/80

Fat V Pressdown
20/60 drop set 5/90,5/75,15/60

Incline Tate Press
15,15/40


Pull Ups (2 sets I missed on Wed.)
5,6

Fat DD Pull Downs
15/120, 20/135, 10/165

Leg Press Calf Raise (3 second pause at bottom)
15,15/8 plates, 15/10 plates

Seated Calf Raise
25,25/90