10/30/2014 ICG Continues until Morale Improves

ICG Chart
Bench Day

195x6
210x4
235x2
220x3
195x10

DB Flyes
45x10
50x5x4

Dbl Mini Band Flyes
1x20

Tates
50x10
50x8
35x10

Hammer Curls
25x25

10/26/2014 Accessory Day

Standing Military Press
120x5x5

Spoto Press
135x4, x2

CG Pulldowns
110 + M-Mini Band
2x12

DB Shrug
70x25 2 Sets


Getting sick. Cut this stinkburger
short.

10/16/2014 Bench Day

Iron Chamber Chart
190x6
200x4
225x2
215x3
190x6

DB Flyes
25x5
30x5
40+Mini Band x15

Tates
25x10
30x8
35x6

Rope Push-downs
110 x 2 Rest/Pause

So, kinda starting over. Light. Will try to build
on this. Bwt is about 245.

10/17/2014 Steve and Scott

Steve

DBBP
25x20
50x10
70x15
70x12
70x10
50x25

CG Pull-downs
3x20

Scott
DBBP
25x15
35x10
50x10
50x10

10/12/2014 Steve and Scott

Standing Military Press
5 Sets of 10

CG Pull-downs
150x15
150+ Dbl Band x15 2 Sets
150x25



Scott
MG Pull-downs

LT. DBBP

10/10/2014 Steve and Scott

Bench Day

Iron Chamber Gym Chart
210x6
225x4
235x2
210x6

CG Spotto Press
135x10 2 Sets

DB Shrugs
70x25 4 Sets

Scott

Alternated Curls and Pushdowns.
Shoulder pain prohibited any benching.

10/5/2014 The Lone Ranger

Standing Military Press
5x5

DB Flyes
1x25, 1x20

Rope Push-downs
3xRest/Pause

Rope Curls
1x50

10/02/2014 Steve

Bench Day

Barx40
135x10
185x5
225x5
300x1 (SS)
155x20

KB Rows
1x15 ss w/CG Pull-downs x15

1x10 ss w/CG Pull-downs x10


Green Ban Push-downs
2 x 30-sec.

9/28/2014 Steve

Accessory Stuff

Standing Military Press
5x10

SSB Squats
2x10

DB Hammer Curls
2x10

Rope Push-down Rest/Pause
3 Sets, 30-sec rest