Bench Day
Bar, 135x5, 225x3, Put on F-6
315x1 (2-Board), Full ROM: 335x1* Real Easy
345x1* Easy
Raw Floor Press
225x3, 245x1*, 255x1*, 205x10 w/CG
Rolling Extensions
35x10, 50x10, 50x10 with mini-band
Hammer Curls
50x8 2 Sets
20lb PR on Competition Bench. The light
at the end of this tunnel is starting to look
like four plates! 405lbs...
6/27/08
6/27/2008 Island Strength
Assist Day
JM Press
Bar, 135x5, 175x10 3 Sets
CG Face Pulls
Stack + Mini Band 6 Sets of 12
High Pulls
135x5, 225x3, 245x3 2 Sets
Dead Pulls + Shrug
295x3 2 Sets
Big Fun.
JM Press
Bar, 135x5, 175x10 3 Sets
CG Face Pulls
Stack + Mini Band 6 Sets of 12
High Pulls
135x5, 225x3, 245x3 2 Sets
Dead Pulls + Shrug
295x3 2 Sets
Big Fun.
6/23/08
6/23/2008 Island Strength
Bench Day
Two-Board Press
Bar, 135x5, 225x3, Put on F-6
2-Board: 315x1, 335x1*, 355x1*
Competition Bench Press
315x2*
Raw Full ROM w/Dbl Minis
140x8*
Raw 4-Board Press w/Dbl Minis
285x10*
Hammer Curls
40x8, 50x5, 55x8*
Rolling Ext
40x15 2 Sets
A couple OK PRs in prep for
the Aug 2nd Meet in Venice Beach.
Two-Board Press
Bar, 135x5, 225x3, Put on F-6
2-Board: 315x1, 335x1*, 355x1*
Competition Bench Press
315x2*
Raw Full ROM w/Dbl Minis
140x8*
Raw 4-Board Press w/Dbl Minis
285x10*
Hammer Curls
40x8, 50x5, 55x8*
Rolling Ext
40x15 2 Sets
A couple OK PRs in prep for
the Aug 2nd Meet in Venice Beach.
6/18/08
6-18-08 Island Strength
Assist Day
JM Press
135x10, 155x8, 175x6
155x8, 175x8, 195x6*
High Pulls
135x5, 225x5 2 Sets
Deads Fm Below Knee
227x3 plus 5 shrugs
CG Face Pulls
140x20 2 Sets, 150x20 1 Set
Good news fm Donna's Doctor. This is
a very good day.
JM Press
135x10, 155x8, 175x6
155x8, 175x8, 195x6*
High Pulls
135x5, 225x5 2 Sets
Deads Fm Below Knee
227x3 plus 5 shrugs
CG Face Pulls
140x20 2 Sets, 150x20 1 Set
Good news fm Donna's Doctor. This is
a very good day.
6/12/08
6-12-08 Island Strength
Assist Day
DB Rows
60x5, 100x5 4 Sets alternated with
DB Rows plus Dbl mini Band
30+band x5 4 Sets alternated with
Wide-grip Pull-Downs
4 Sets of 5 working to a max set
JM Press
Bar, 135x5, 155x5, 175x5, 195x5*, 135x20*
Rear Laterals
25x8 3 Sets
Doing the work.
DB Rows
60x5, 100x5 4 Sets alternated with
DB Rows plus Dbl mini Band
30+band x5 4 Sets alternated with
Wide-grip Pull-Downs
4 Sets of 5 working to a max set
JM Press
Bar, 135x5, 155x5, 175x5, 195x5*, 135x20*
Rear Laterals
25x8 3 Sets
Doing the work.
6/9/08
6-09-08 Island Strength
Bench Day
3-Board w/Dbl Minis
Warm-up: Bar, 135x5 2 Sets, 225x3, Put on F-6
3-Board W/Dbl Minis: 225x1, 250x3* (20lb PR), 275x1*
Raw Full ROM: 250x2 (Got cramp, was going for 4-reps),
250x4*
Raw 4-Board S/W: 305x5* (10lb PR)
Rolling Tricep Ext
30x8, 50x8 3 Sets*
Hammer Curls
30x20, 30x15
Lots of PRs, going to singles and prepping for
Aug 2nd competition in Venice Beach.
3-Board w/Dbl Minis
Warm-up: Bar, 135x5 2 Sets, 225x3, Put on F-6
3-Board W/Dbl Minis: 225x1, 250x3* (20lb PR), 275x1*
Raw Full ROM: 250x2 (Got cramp, was going for 4-reps),
250x4*
Raw 4-Board S/W: 305x5* (10lb PR)
Rolling Tricep Ext
30x8, 50x8 3 Sets*
Hammer Curls
30x20, 30x15
Lots of PRs, going to singles and prepping for
Aug 2nd competition in Venice Beach.
6/6/08
6/06/08 Island Strength
Assist Day
CG Face Pulls
4 Sets of 20 w/140
WG Pull-downs
3 Sets of 10
Rope Push-downs
Sets of 8, 90 - 140 (6 sets)
Whatta Pump, Prolly dinont hep
me abit. Felt good though!
CG Face Pulls
4 Sets of 20 w/140
WG Pull-downs
3 Sets of 10
Rope Push-downs
Sets of 8, 90 - 140 (6 sets)
Whatta Pump, Prolly dinont hep
me abit. Felt good though!
6/2/08
6-2-08 Island Strength
Bench Day
Raw 4-Board Press
Bar, 135x5, 225x3, 4-board: 275x3
315x2, 335x3*
Illegal Wides
235x6*
Incline Tates
35x8, 45x8, 50x6, 60x4, 35x15
Hammer Curls
50x9*
He didn't tap and neither will I.
Raw 4-Board Press
Bar, 135x5, 225x3, 4-board: 275x3
315x2, 335x3*
Illegal Wides
235x6*
Incline Tates
35x8, 45x8, 50x6, 60x4, 35x15
Hammer Curls
50x9*
He didn't tap and neither will I.
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