Deadlift Assistance. Thur. 1/26.

Speed Pulls 6x3
185, 225, 225, 225, 225, 225

Standing Calf Raise Machine 3x20
-> all w/ 20lbs

Hip Adduction Machine 3x10
295 (@10), 265 (@7), 265 (@8)

Hip Abduction Machine 3x10
160 (@10), 130 (@9-), 115 (@8)

9.19.11--Squat

Squat:
warmups
275x3@9
285x3@10-
295x3@10

Box Squats:
225x3@9
235x3@9+
245x3@10-

Hip Abductors
Hip Adductors
Calf Presses

9.6.11-Squat

Air conditioning was broken at the gym, which led to sweaty situations...

Squat:
warmups
255@8
275@9-
285@9
295@10-
305@10

I'm squatting facing the mirror, because it's the only way I have a chance of knowing if I'm hitting depth... Might have been a little high, but I'm more or less in 2 white 1 red territory

Box Squats (kind of a high box, about 1 inch above parallel):
185x3@9
205x3@9+
225x3@10-

various leg machines

abs

8.23.11-Squat

Got the Costco 2 year membership to the 24 hr fitness near my apt. I also popped my roommate's squat cherry. I am... a little bit rusty. I'm fatter (not Clay fat, but still my belt fits on the 2nd hole when it used to fit on the 4th or 5th), and generally out of shape (weighed in at 186 lbs this morning). Luckily, because school started, I will no longer have food to eat so this weight should drop back down to 175 lbs once I am back in my normal gym schedule.

Squats:
warmups
185x5@9 (this used to be a 8)
205x5@9+
225x5@10- (this used to be a 9 or 9-)
Hopefully I'm back to my PR (275x5) in no time

Calf Presses

Hip Abducter Machine

Cable Glute Thrusts

Lower Body Coming Along. Monday, 3/7/11.

Leg Press 4x10
-> all with 3 plates on each side (felt alright)

Squat Machine 2x20, 2x10
160x20, 200x20, 240x10, 240x10

Hip Abduction Machine 2x25
110, 110

Hip Adduction Machine 2x25
190, 190

Lower Body. Thursday, 3/3/11.

Quad Extensions Machine 5x12
140, 140, 140, 140, 155

Hamstring Curls Machine 3x12
55 ea, 65 ea, 65 ea

Leg Press 4x10
1 plate each side, 2 pes, 2 pes, 2 pes
-> didn't go too heavy, achilles feel ok

High Box Squats 2x10
95, 95
-> kept these light, and above depth, achilles feel ok

Hip Abduction Machine 2x50
85, 85

Hyper Extensions 3x10 BW

Hip Abduction Machine 2x50
145, 145

10-25-10 Legs

Did not do back squat today because I'm resting my hip

Front Squat

135 x 8

165 x 8

185 x 8

Leg Extension

200 x 8 x 3

Adductors and Abductors about 100-140 lbs for 50 slow reps each

Hyper Extension

BW x 30, 40, 20

Abs

Plyos

Box Jumps

Low Box One Legged Jumps

Squats. Monday, 9/27/10

Back Squats 3x3 (no belt)
195
205
205
-> not feeling it today.
-> I NEED TO USE MORE ELBOW DRIVE IN MY SQUATS AND STAY UPRIGHT THE WHOLE TIME.

Banded Back Squats 3x3
-> with purples
135
155
175 --> P.R.!!!

Zercher Squats
135x8
155x8
185x4 + fail (TOUGH) --> P.R.??
135x15 --> P.R.!!!
-> setting bar on quads each rep

Hip Abduction Machine 3x10
145
145
145

Knee Driving Lunge Jumps 3x12 (6 reps each leg)

Weighted Reverse Crunches
25x6 --> P.R.!!!!
25x5 + fail
25x5 + fail

PNF Stretching

Squats. Monday, 9/20/10

Back Squats 4x5
185 @ 9
185 @ 9.5
185 @ 9.5
185 @ 10

Pause Squats 3x3 (@ 3 sec. pauses)
155 @ 9
165 @ 10
165 @ 10

Front Squats 4x8
95 @ 7
105 @ 8
115 @ 10
115 @ 10

Hip Abductor Machine 3x10
145
145
145

Aerobics Ball Planks
3 sets x 30 sec. with kicks

Box Jumps 2x10
-> onto tall box

**** Static, Dynamic, and PNF stretching ****

Full Body Workout. Monday, 8/16/10

... this was a 3 hour, 45 minute workout ... I got very hungry haha

This was also the first workout I got to use my new belt. It is very stiff and fairly painful to wear yet I pushed through!

Also, thank you Terence for pointing out that possibly moving the bar up on my back a little bit for squats may help me sit back more and maintain a more upright position (keeping my chest up) while squatting. I will work on this.


Weighted Pushups
70x5
70x4
70x6 --> P.R.!!

Bench Machine (Wide Grip)
110x6
110x6
110x7 (tough)

Weighted Pullups 3x4
45x4
45x4
45x4

Box Squats 4x5 (trying to work in new belt)
155x5 (using 12 inch box)
165x5 (using 12 inch box + pad)
165x5 (using 12 inch box + pad)
165x5 (using 12 inch box + pad)

Band-Lightened Squats (purples) 3x4 (still trying to work in new belt)
275x4
275x4
275x4

Bent-Over Rows
-> with back parallel to ground
95x8
115x5 (tough)
105x6
105x6

Hip Adduction Machine 2x8
295x8
295x8

Hip Abduction Machine
190x7
160x8
145x10
145x10
-> tough. I need to strengthen these muscles so i can drive knees out better during squats. Today I definitely had very wobbly knees during all my squats.

Shrug Machine 3x10
3 plates each side x 10
3 plates each side x 10
3 plates each side x 10

Medicine Ball Throws
3 sets of 15-20 reps

Box Jumps
2x10 (onto tall box)

Hips? and Plyos. Monday. 5/31/10

Hip Adduction Machine 4x10
235
250
250
250
-> felt good

Hip Abduction Machine 4x10
145
160
160
145
-> third set was tough. had to drop weight.

Multi-Hip Machine Lateral Raises
25lbs x 10 reps each leg
40lbs x 10 reps each leg
40lbs x 10 reps each leg

Lateral Jumps over Bench
3 x 8 reps each leg

Box Jumps
1 set of 10 reps onto tall box

Box Squat Jumps from Depth onto Tall Box
4 x 10 reps
-> I was very impressed that Matt could do these so easily and so smoothly!! I like this exercise!

Mountain Climbers (Core)
2x10 each leg
-> my left hip/groin feels weird - somewhat unstable - on these. I stopped early.

Machine Squats and Lower Body. Thursday 5/27/10

V-Squats 3x5
2 plates on each side
2 plates on each side
2 plates on each side

Belted Squats 3x5
2 plates
2 plates
2 plates

Hip Abduction Machine 4x8
145
160
160
160

Hip Adduction Machine 4x8
250
265
265
265

"Knee Drivers" on Multi-Hip Machine 3x8
40x8 for each leg
40x8 for each leg
40x8 for each leg

Epic Belted Squat Day!! - Monday, 5/10/10

Belted Squats
2 plates x 5
2 plates + 10lbs x 5
2 plates + 20lbs x 4 + 1 epic fail haha!! (Kyle unfortunately witnessed it - oops!!)
-> probably could have done 2 plates and a quarter but I hit MEGA-DEPTH on that 5th one and caved forward.

Banded Belted Squat (no weight)
-> using purple (doubled)
8 reps
8 reps
8 reps
8 reps
-> all with increasing tension

Leg Press
3 plates on each side x 8
3 plates on each side x 8
3 plates on each side x 8
-> this was way harder than it should have been!! I haven't done belted squats in a while and they are tough!!

Life Fitness Hip Adduction Machine
295 (stack) x 8
295 (stack) x 8
295 (stack) x 8

Life Fitness Hip Abduction Machine
175x8
175x8
175x8

Box Jumps
-> onto tall box (about 8 inches below waist?)
10 reps
10 reps
10 reps

Box Squat Jumps
-> starting from box a little above parallel and sitting down on the box and then jumping up as high as possible and landing on feet
10 reps
10 reps
10 reps

Transversus Abdominus
72.5 x 10 with holds
77.5 x 10 with holds
82.5 x 10 with holds

-> forgot to stretch after!!

-> OVERALL EPIC DAY THOUGH!! NO ELBOW PAIN!!