OHP
5x115,130,145
Bench
5x205,240, 10x275(PR)
Incline DB Press
10x70,80,85,90, 15x70
Barbell Curl
10x90,100,110,125,100
Tuesday, May 31, 2011
Monday, May 30, 2011
5/5/5 Row & DL
BB Bent Row
5x150,170, 8x195
Deadlift
5x315,365,405, 1x455, 1x505
GM
10x95,145,195
Hyperextension
3 sets of 15
AB Wheel
2 sets of 10
Pull Up Bar Hanging Leg Raise
2 sets of 10
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5x150,170, 8x195
Deadlift
5x315,365,405, 1x455, 1x505
GM
10x95,145,195
Hyperextension
3 sets of 15
AB Wheel
2 sets of 10
Pull Up Bar Hanging Leg Raise
2 sets of 10
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Thursday, May 26, 2011
3/3/3 Cleans and Squats
STRETCH
not much
LIFT
Cleans
3x130,140,160 1x180
Squat
3x305,345,405, 1x455
Dead Technique
15 singles
Leg Press
20x12,14 plates 15x16plates
Abs
DB Side Bend
15x85,85
Decline Sit Up
15x10,10
RUN
Awesome Mile + 9 hill sprints
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not much
LIFT
Cleans
3x130,140,160 1x180
Squat
3x305,345,405, 1x455
Dead Technique
15 singles
Leg Press
20x12,14 plates 15x16plates
Abs
DB Side Bend
15x85,85
Decline Sit Up
15x10,10
RUN
Awesome Mile + 9 hill sprints
www.themusclestudio.com
themusclestudio@gmail.com
3/3/3 OHP & Bench
OHP
3x120,140,155, 1x180
Bench
3x225,255,285, 5x300
DB Incline Press
10x80,85
BB Curl
10x90
DB 15's
10x42.5
Prowler + 90
6 trips
Highland Games: HINT - if you use FB to communicate info don't use the comment section from your post 3 days ago to announce a cancellation. Write a new post so people will see it. Just a thought.
www.themusclestudio.com
themusclestudio@gmail.com
3x120,140,155, 1x180
Bench
3x225,255,285, 5x300
DB Incline Press
10x80,85
BB Curl
10x90
DB 15's
10x42.5
Prowler + 90
6 trips
Highland Games: HINT - if you use FB to communicate info don't use the comment section from your post 3 days ago to announce a cancellation. Write a new post so people will see it. Just a thought.
www.themusclestudio.com
themusclestudio@gmail.com
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Monday, May 23, 2011
3/3/3 BR and DL
STRETCH
Agile 8
LIFT
Bent Over BB Row
3x160,180, 6x205, 1x215
Deadlift
3x335,380 8x435, 1x485
Good Morning
10x95,115,135
HyperExtension
5,12
AB Wheel
3x10
Pull Up Bar Leg Raise
10,10
RUN
Awesome Mile (hill) + 8 hill sprints
www.themusclestudio.com
themusclestudio@gmail.com
Agile 8
LIFT
Bent Over BB Row
3x160,180, 6x205, 1x215
Deadlift
3x335,380 8x435, 1x485
Good Morning
10x95,115,135
HyperExtension
5,12
AB Wheel
3x10
Pull Up Bar Leg Raise
10,10
RUN
Awesome Mile (hill) + 8 hill sprints
www.themusclestudio.com
themusclestudio@gmail.com
Saturday, May 21, 2011
CONDITIONING
Picked up every dumbbell in gym twice (applying loctite).
Awesome Mile + 8 hill sprints
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themusclestudio@gmail.com
Awesome Mile + 8 hill sprints
www.themusclestudio.com
themusclestudio@gmail.com
Friday, May 20, 2011
Accessories
Pull Ups (assisted) 4 Grips*
10,10,10,9,8
Seated Dips*
5 sets of 10
*working on getting shoulder healthy so I'm doing the rehab version of pull ups and dips
Biceps (15's)
3x15
Triceps (pressdowns w/rope)
10,20,15
Face Pulls (avg band)
3x20
Seated Calves
3x25
DB Row
15x100, 10x120
Trap Bar Shrugs
20x245, 15x345,345
Awesome Mile x 1
www.themusclestudio.com
themusclestudio@gmail.com
10,10,10,9,8
Seated Dips*
5 sets of 10
*working on getting shoulder healthy so I'm doing the rehab version of pull ups and dips
Biceps (15's)
3x15
Triceps (pressdowns w/rope)
10,20,15
Face Pulls (avg band)
3x20
Seated Calves
3x25
DB Row
15x100, 10x120
Trap Bar Shrugs
20x245, 15x345,345
Awesome Mile x 1
www.themusclestudio.com
themusclestudio@gmail.com
Thursday, May 19, 2011
5/5/5 Squat & Power Clean
Tim 310x7 squat (PR)
Cleans
5x135,135,155
Squat
5x280,325,370
Leg Press
10x10,14,14,16,16 plates
Abs
Decline
10xBW,BW
DB Side Bend 10x80,80
CONDITIONING
Tire Flips x 50
www.themusclestudio.com
themusclestudio@gmail.com
Cleans
5x135,135,155
Squat
5x280,325,370
Leg Press
10x10,14,14,16,16 plates
Abs
Decline
10xBW,BW
DB Side Bend 10x80,80
CONDITIONING
Tire Flips x 50
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Wednesday, May 18, 2011
5/5/5 Bench
Tim - PR's in OHP and Bench
OHP
5x115,135,145
Bench
5x205,240, 9x270 (PR)
Incline Bench
10x70,70,85, 7x80, 10x75
Barbell Curls
10x80,90,110,15,115
CONDITIONING
Prowler +90 x 6 trips
www.themusclestudio.com
themusclestudio@gmail.com
OHP
5x115,135,145
Bench
5x205,240, 9x270 (PR)
Incline Bench
10x70,70,85, 7x80, 10x75
Barbell Curls
10x80,90,110,15,115
CONDITIONING
Prowler +90 x 6 trips
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Tuesday, May 17, 2011
Heavy Conditioning
Prowler +90 x 7 Trips
Tabata (3 rounds)
Speed Squat
Squat Thrusher
Combo D
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Tabata (3 rounds)
Speed Squat
Squat Thrusher
Combo D
www.themusclestudio.com
themusclestudio@gmail.com
Monday, May 16, 2011
Bent Row / Deadlift 5/5/5 Week
Bent Row
5x150,170, 10x195, 10x170,170
Deadlift
5x315,365, 10x405
GM (stiff leg - below parallel)
5x10x95
Ab Wheel 10,10
VLR 15,15
Awesome Mile x 1 (hill version)
www.themusclestudio.com
themusclestudio@gmail.com
5x150,170, 10x195, 10x170,170
Deadlift
5x315,365, 10x405
GM (stiff leg - below parallel)
5x10x95
Ab Wheel 10,10
VLR 15,15
Awesome Mile x 1 (hill version)
www.themusclestudio.com
themusclestudio@gmail.com
Friday, May 6, 2011
Thursday, May 5, 2011
Squat
Short on time tonight so...
Squat
Reps ??x15, ??x12, 315x10, 335x8, 355x6, 430x3, 475x1
Tabata Class as accessory exercises
Squat
Reps ??x15, ??x12, 315x10, 335x8, 355x6, 430x3, 475x1
Tabata Class as accessory exercises
Wednesday, May 4, 2011
Bench
Bench
1x315, 1x335, 1x350 (PR!)
been wanting that one for a long time.
Straight Arm Fly
20x35/15x45/12x45/10x47.5/8x50
DB Tricep extension <:30 rest
32.5x15,12,12,11,9,8,10,11
Tricep Pressdown
5 sets of 20 - hold and flex
www.themusclestudio.com
themusclestudio@gmail.com
1x315, 1x335, 1x350 (PR!)
been wanting that one for a long time.
Straight Arm Fly
20x35/15x45/12x45/10x47.5/8x50
DB Tricep extension <:30 rest
32.5x15,12,12,11,9,8,10,11
Tricep Pressdown
5 sets of 20 - hold and flex
www.themusclestudio.com
themusclestudio@gmail.com
Tuesday, May 3, 2011
Tabata
Tabata
Jump Rope
KB Swing
Lunge to Press
Swiss Ball side to side
Gate Swings
www.themusclestudio.com
themusclestudio@gmail.com
Jump Rope
KB Swing
Lunge to Press
Swiss Ball side to side
Gate Swings
www.themusclestudio.com
themusclestudio@gmail.com
Monday, May 2, 2011
Deadlift
Deficit Deadlift
360x8, 400x6, 450x3, 500x1(PR)
Deadlift
405x8, 440x8
Bent Rows
Barbell Curls
Pull Ups
Reverse Curls
www.themusclestudio.com
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360x8, 400x6, 450x3, 500x1(PR)
Deadlift
405x8, 440x8
Bent Rows
Barbell Curls
Pull Ups
Reverse Curls
www.themusclestudio.com
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AM Conditioning
Parisi Warm Up
20 min incline walking
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20 min incline walking
www.themusclestudio.com
themusclestudio@gmail.com
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