12/29/2013 Steve Denning

Accessory Day

Dips
10, 6, 6

Zottman Curls
30x8, x8

Tweaked my back over the
weekend. Felt better after a
little iron work. Read about
the great Pat Casey using dips
as a mainstay in his training.

12/26/2013 Bench Press Savages

Bench Day

Steve
Paused Bench
Bar
135x10
185x3
225x3
275x1
285x1

Put on Full Boar Slingshot
285x5
315x1
335x1

Max Legal Grip Bench
225x11

Panora Press-down
150x 3 Sets TNF Rest/Pause
30-sec in-between

CG Pull-downs
150x20 3 Sets

Zotman Curls
A few

Scott
Paused Bench
After warm-up:
275x1
285x1 fast and easy
290x0 miss

Put on Full Boar Slingshot
285x5
315x0 miss
315x1

Wider than normal Grip
225x9

Panora Press-down
150x3 Sets TNF Rest/Pause
30-seconds in-between

CG Pull-downs
150x20 3 Sets

12/22/2013 Bench Press Savages

Steve
CG Inclines
185x10
205x10
185x15

Pull-ups
.75

Bwt Dips
2 Sets of 3

Reverse Curls

Andrew Q
CG Inclines
185x7
175x6
165x6

Pull-ups
.75

Scott
CG Inclines
185x7
175x10
165x10

Pull-ups
.75

Bwt Dips
1x3

Team Goal: 10 pull-ups each  by
the end of 2014.

12/20/2013 Bench Press Savages

Steve
Iron Chamber "300" Chart
235x6
250x4
280x2
265x3
235x6

CG Pull-downs
150x20 3 Sets

Scott
Iron Chamber "300" Chart *
235x6
250x4
280x2
265x3
235x6

Scott got an ICG PR. I
managed to stay with him.
The new EliteFTS Power
Rack is in and being used.

12/19/2013 Bench Press Savages

Pretty excited to have a pair of Indian Clubs on the way. Great for shoulder health and warming up.
I'll post the training with these things and let you know how it goes.


Steve

12/15/2013 Steve

Accessory Day

CG Incline Press
135x10
185x3
195x10 2 Sets
205x12

Seated Military Press
Two Half Presses and 1 Press
40x6 (1-2 One, 1-2 Two etc)
2 Sets

Side Laterals
2 Sets of 10

Rear Laterals
1x10, 1x15

JM Press Rest/Pause
155xTNF 30-seconds rest
155xTNF about 2-minutes
Rev-Band 155xTNF

Rope Push-downs
150x12

Reverse Curls
45x30

Upper-body feels swollen,
more like a bruise. Getting
some protein...

12/12/2013 Bench Press Savages

Steve
Heavyish Singles
275x1
295x1
305x1

Heavy CG Reps
275x4 miss 5th rep

Heavy WG Reps
255x7

Bring Sally Up
135x 2:09

CG Pull-downs
150x20 3 Sets

Big T
405x1
425x1
435x1

Heavy Reps
365x3

WG Reps
Not Sure

Bring Sally Up
155xFull Song

Dan Z
315x1
325x1
325x1

Heavy Reps
275x7

WG Reps
255x14

Bring Sally Up
135x All but about 20-seconds

CG Pull-downs
150x20 3 Sets

This was the heavier version of
this W/O. Scott couldn't make it
but will come in tomorrow.

12/01/2013 Catalina Benchers

Accessory Day

CG Inclines
190x10
190x10
225x10
135x35

DB Front and Rear Laterals
15x10 2 Sets

Rope Push-downs
150x20
1-Arm 120x5 Each

Rev BB urls
45x25

Scott
CG Inclines
155x10
155x10
175x12
135x30

DB Front and Rear Laterals

Reverse BB Curls

Big T
CG Inclines
275x10
275x10
300x10
135x Alot

1-Arm Push-downs
Alot x alot

Good numbers on Inclines despite sleep
all messed up. Scott's back and very glad
of that. I'm in for a de-load week. See you
next week!