7/27/2014 Steve

Accessory Night

CG Incline Press -350 Method
Bar
95x10
135x17
135x15 (Grip too narrow)
135x14

Palms-Facing DBBP
45x20 2 Sets

Incline DB Tricep Extensions
25x12 3 Sets

Rope Hammer Curls
110x50

Closing in on the 350 Goal on
CG Inclines. Tricep Extensions
moving as well. This training is
designed to hit upper-chest, front delts,
and triceps in a high-rep, low-intensity
way. Not sure about the DBBP, my
hope is that just getting a pump will aid
recovery and may add pec thickness.

7/24/2014 Steve

Bench Day

Bar
135x10, 135x5
185x5
225x3
Add Slingshot
285x2
305x2
315x2

1-1/2 Bench w/1" pause over chest
185x3
205x3

CG 3-Board w/Dbl Mini Bands
135x10
165x10
165x10

Tates
35x10 3 Sets

Rope Push-downs
110x20

KB Rows
1x20
1x15
1x15

Setting Rep Goals for all movements. Today
being the 1st time in awhile for alot of the
movements, I was guessing at work sets. This
was alot more volume than I've been doing
and hit me hard afterwards. Bodyweight is 248.

7/20/2014 Steve and Andrew

Overhead Day

Steve
Standing Press
Barx10
65x10
95x5
135x3
135x5
135x5
95x15

Triceps Dips w/Grn Bnd
3x15

Hammer Curls
45x12 2 Sets

Andrew
Standing Press
135x3
135x5
135x7
95x16

Tricep Dips w/Grn Bnd
3x15

Hammer Curls
35x12 2 Sets

7/17/2014 Steve and Andrew

Bench Day

Raw Bench w/Dbl Monster Minis
Barx10
135x10
155x10*

3-Board Straight Weight
285x3

CG 3-Board w/Dbl M-Minis
135x15
135x13

KB Rows
1x20
1x15
1x15

Andrew
Raw Bench w/Dbl Monster Minis
Barx10
135x10
135x10

CG 3-Board Straight Weight
285x3

CG 3-Board w/Dbl M-Minis
135x8
135x10

KB Rows
1x25
1x25

Starting prep for Long Beach Open
on Oct 5th. Next week, getting in a
shirt. Dbl Monster Minis add approx
80-90lbs at the top.

7/13/2014 Steve Denning

Overhead Day

Steep Incline Press, Close Grip
135x15
135x15
135x6

DB Extension, 1-Arm
25x12 2 Sets

Hammer Curls
45x12 2 Sets

This is the kind of volume I'm looking for
on Sunday night. An overhead or steep
incline press, direct tricep work, and some
curls. I may include planks and Palhoff Press
as a finisher in the future.

7/11/2014 Last of the Mohicans

Bench Day

Steve
Bar
135x10, 135x5
185x3
225x2
255x3
260x3

4-Board 315x4
4-Board 225x12 Close-grip

Tricep Push-downs
110x18+ Mini Band30-sec rest
80x10+ Mini Band 1-Minute rest
80x10 No Band

Scott
225x3
255x3
260x2

Static Hold
315x5-sec

The Q
225x3
255x3
260x2

Tricep Push-downs
2 Sets with 30-sec inbetween

KB Rows
2 x20

7/6/2014 Steve and Scott

Overhead Day
Steve

Bar
65x10
95x10
135x3
135x7
135x5
115x10

Rope Curls
110x100

Scott

Bar
135x3
135x7
135x9
115x10

Rope Curls
110x100

7/03/2014 Steve, Scott, and Andrew

Bench Day
Bar
135x10
185x3
225x5
225x5
225x5
225x5
235x7

Tricep Push-down
100+Mini Band
24 Reps 30-sec rest
7  Reps 30-sec rest
4  Reps

Kettlebell Rows 350 Method
20 Reps
15 Reps
15 Reps

Andrew

Bench Press
225x5
225x5
225x5
225x3
235x3

Tricep Pushdown
Rest/Pause
100+Mini Bnd
3 Sets 30-sec rest inbetween

KB Rows 350 Method

Scott

Bench Press
225x5
225x5
225x5
225x5
235x6

Tricep Pushdowns
100+Mini Band
30 Reps 30-sec rest
10 Reps 30-sec rest
 4 Reps

KB Rows 350 Method

Band mostly back together. Alot
of energy in the gym and it showed.