6/29/2009 Island Strength

Bench Day

I decided to take a shot at a raw PR.

Barx30
135x5 2 Sets
185x1
225x1
265x1
300x0
290x0
185x15

No go. I'll take a few days off and
get back after it.

Face Pulls
120x20
150x10 3 Sets

Suspended Bar Push-downs
3 Sets of 10

Rope Push-downs
100x20

6/25/2009 Island Strength

Tricep Day

Reverse-Band 4-Board Press

Bar x30
Add 4-Board and Bands, 225x5
315x3
Put on Katana
365x1
405x1
465x1
500x1*
365x13

DB Rows
50x10
100x13

Rope Push-downs
120x10
130x10
140x10

Finally got 500...easy. T-Bone, give me
a quick call. Regarding nationals...

6/22/2009 Island Strength

Bench Day

Iron Chamber W/O
"Pause Chart"
205x6
215x4
245x2
230x3
205x6
All with 2-second pause at chest

Face Pulls
120x20
130x20
140x20
100x25

Rope Pushdowns
110x10
120x10
130x10
140x10

Scott
Iron Chambe W/O
"Pause Chart"
135x6
140x4
165x2
150x3
135x6
2-second pause at chest

Face Pulls

6/20/2009 Island Strength

"Core" Day

Zerker Squats
135x5 4 Sets

CG Pull-Downs
110x10
140+ 1 Mini Band x10
140+ 1 Mini Band x10

Band Pull-Downs
Green Band x10
Green Band x10

KB Swings
53x10
53x10
one-arm x10
one-arm x10

Scott
Zerker Squats
65x5 4 Sets

Pull-downs?

Dann
Zerker Squats
65x5 4 Sets

Preacher Curls ?

Saturday Fun Day

6/18/2009 Island Strength

Tricep Day

Raw Rev-Band Pin Press
Bar
225x5
315x3
365x3
405x1

One-arm BB Rev-Band Extensions
115x5 3 Sets

CG Pull-downs
110x10
140x10
140+ 1 Mini Band x10
140+ 1 Mini Band x10

Scott
Raw Rev-Band Pin Press
275 4 Sets of 5
275x5 assisted

Stability Ball DB Press
25x15 3 Sets

Face Pulls
60x20 3 Sets

Dann
Raw Rev-Band Pin Press
275x5 4 Sets
275x5 assisted

Stability Ball DB Press
25x15 3 Sets

Face Pulls
60x20 3 Sets

Preacher Curls
?

Nice workout. The guys are progressing
because they work hard!

6/15/2009 Island Strength

Bench Day

Iron Chamber W/O (Raw Full ROM)
225x6
240x4
270x2
255x3
225x6

Face Pulls
110x20
120x20
130x20
150x10

Rope Push-downs
90x25

Kinda tough but no problems.
The last set of benches (225x6), now
I know thats no big deal but heres the
thing; the bar felt And acted like it was
135. Don't misunderstand, 225 is never
a problema. But tonight it has been
pushed back to kiddie warm-up status.
Ha! 135 now has 4 plates.

TIMBER!!!

Tim Sylvia (who we all hate on the island, or greatly dislike I should say) gets KO'd by Ray Mercer

6/12/2009 Island Strength

Tricep Day

Reverse-Band 4-Board Press

Bar
225x5
315x3, Put on F-6
405x1
455x1
475x1*
500x0 close miss

Rope Push-downs
110x10
120x10
140x10

DB Rows
100x10

Big T
Reverse-Band 4-Board Press
615x1 Super Katana

Dann
335x1
275x10


Scott
335x1
275x5

Fun times with heavy weights.

6/8/2009 Island Strength

Bench Day

Iron Chamber Gym Bench W/O
After warm-up:
220x6
235x4
260x2
245x3
220x6

Face Pulls
100x20
110x20
150x10

Underway, making way.

6/6/2009 Island Strength

Core Day

KB Swings
53Lbsx10 3 Sets

Vogelpohl Pull-downs
4x10

6/4/2009 Island Strength

Tricep Day

Reverse-Band 4-Board BP
(1 finger in fm comp grip)
Bar
135x5 2 Sets
225x3
Add 4-Board and F-6
315x2
365x2
405x1
425x1
455x1*

Rope Push-downs
110x10
120x10
130x10

KB Rows
53Lbsx10 3 Sets

Came into the w/o as sore in the chest
as I've ever been. So it was short and sweet.
455 was a joke. I'll give 475 a ride next time.

6/2/2009 Island Strength

Bench Day

Iron Chamber W/O

210x6
225x4
255x2
240x4
210x6

Face Pulls
100x20
110x20
120x20
130x20

New raw program started. Feels right.
Dann started the Iron Chamber W/O on
column 170.