12/26/2009 Island Strength

Tricep Day

Reverse Band JM Press

225x3

10 Sets of 3 w/235

Tonnage: 7,050lbs

1-Arm Incline Extensions

30x15 (R), 30x10 +5 sloppy ass reps (L)

DB Rows

65x10 3 Sets

KB Rows

1 Set of 10

Face Pulls

70x12

90x12 2 Sets

Tony

Rev-Band JM Press

10 Sets of 3 w/315

Tonnage: 9,450lbs

1-Arm Incline Extensions

30x15

35x5(?)

BB 5-Board

275x5

Getting Strong(er)

12/24/2009 Island Strength

Bench Day

Rev-Band Bench + Opposing Minis

225x3

275x3

9 Sets of 3 w/315

1 Set of 3 w/335

Tonnage: 9,510lbs

Cable Crossovers

70x15 2 Sets

Lat Stretch

2 Sets of 20

Band Goodmornings

1 Set of 10

Tony

Rev-Band Bench + Opposing Minis

9 Set of 3 w/365

1 Set of 3 w/405

Tonnage: 11,070lbs

Cable Crossovers

2 Sets of 15

Other Stuff Too Prolly

Merry Christmas!!

12/19/2009 Island Strength

Tricep Day

JM Press
Bar
95x5
135x3
155 10 Sets of 3

Tonnage: 4650lbs.

1-Arm Incline Extension
25x20

Tony
JM Press
205 10 Sets of 3

Tonnage: 6,150lbs.

1-Arm Incline Extension
30x5
20x12

Getting Stronger.

12/18/2009 Island Strength

Upper-Back Day

CG Pull-downs w/Band
8 Sets of 10

Seated Power Cleans w/fat grips
25x12 3 sets

Tony

CG Pull-downs w/bands
8 Sets of 10

Seated Power Cleans w/fat grips
25x12 3 Sets

Pull_Downs to Chest

12/17/2009 Island Strength

Bench Day

Floor Press

215 10 Sets of 3 (about 78%)

Tonnage: 6,450lbs.

Tony

Floor Press

305 10 Sets of 3

Tonnage: 9150lbs.

Great to be training again.

T-Bone Strength 12/12/09

Triceps Day

Floor Pin Press
Barx10
135x5
225x5
315x5
365x5
405x3
455x3
495x3 (2 sets)

Floor Skull Crushers: 3 sets of 10

Pushdowns: 3 sets of 10

3 way shoulders: 1 cycle of 10 reps per side.

Short sweet and to the point today. Yesterday I spent the majority of my training experimenting with my new fat grips. They are TOUGH let me tell you. I did rows with them as well as shoulder presses with the barbell and they made them double tough. I know Steve did some stretching yesterday and that is all I saw him do. None of the weights today were heavy at all and my range of motion was very short concentrating on my weakest part of my bench my lockout. I'm fairly sure that if I concentrate on my lockout and developing solid muscle mass overall I can straighten this lockout problem on the road to 600lbs.

12/10/2009 Island Strength

Recovery Day

DBBP

25x10

55x20

55x20

55x15

Tony

Speed Bench w/3-Board

225x3

275x3 6 Sets

Other Stuff Too

Getting back at it...slowly.

12/06/2009 Island Strength

2009 AAU Worlds

1st: 347 Good
2nd: 374 Good
3rd: 402 Miss

1st Place 275lbs , 50-59

Big T

1st: 501 Good
2nd: 524 Miss (Head movement(?) and uneven)
3rd: 524 Miss

2nd Place SHW, Open (Behind Mike Womack)

Lots of fun in Laughlin. Thanks to my brother
Stan for his help. Love you bro. Martin Drake
ran a smooth meet. A real nice guy.