11/27/2014 Bench Day

Happy Thanksgiving!

EDM Bench
Bar
135x10
135x5
185x3
225x1
235x1
245x1
235x1
195x13
195x8

DB Flyes
50x10 4 Sets

Tates
35x20
45x15 2 Sets
= 50 reps

Green Band Push-downs 1x50

CG Pulldowns
110+Dbl Mini Band
2x17
1x16
=50 Reps

Lifted after eatting my 2nd T-Day
Dinner.  Don't be like me.

11/23/2014 Steve

Sundat Night

CAT Bench Press
Bar
135x5
150 5x5

DBBP
50x17
50x17
50x16
= 50 Reps

Military Press
95 3x12

Monster Mini-Band Push-downs
About 1-minute or more. First on knees to
failure then stood up and went to failure.

DB Rows
55x17
55x17
55x16
= 50 Reps

Listened to vintage Clapton the whole time.
Excellent, lol. Week One of the new routine is
over and I like it. It's tough and thats what I need.
In case one of my training partners is checking this
out...I am starting very very light so don't look at
my numbers yet. The basics are: An "Everyday Max"
something I can easily make anytime plus some singles
a little lighter. Then a balls-out set at 70% of that and
a 50% set following that, trying to get at least half
the reps of the 1st set. DB Flyes and triceps for lots
of volume. Upper back usually finishes off both
 workouts. The second workout focuses on
Compensatory Accelleration Training in a 5x5
format. Again I've started very light will increase
every week into the 80% range. DB Bench using
the "350 Method", Military Press 3x12, and Rows
complete Sunday night's training.  I believe I
have corrected a big technique issue that will give
me a shot in the arm, So I'm excited to train for the
first time in awhile.

11/20/2014 Steve

Thursday

Starting new program based on Lift Run Bang stuff mostly. Looked like this:

EDM Bench
Bar
135x10
185x3
225x1
235x1
225x1
195x12
195x7

DB Flyes
50x10 5 Sets

Tates
25x10 2 Sets
35x10 2 Sets
40x10 1 Set

CG Pull-downs
100+Dbl Mini Band
2x17
1x16

11/12/2014

Steve

Bench Press
225x2x3
155x15

Scott
ICG

135x6
145x4
165x2
155x3
135x6

He's back! Scott's benchin!

10/09/2014 Steve and Scott

Accessory Stuff

Standing Military Press
Barx20
95x5
115x5
125x5 4 Sets

Paused JM Press
135x5 4 Sets

CG Paused BP
135x15


Scott
Pulls and Curls
Seeing a Chiro tomorrow.

11/06/2014 Steve

Iron Chamber Chart

205x6
215x4
245x2
230x3
205x6

DB Flyes
50x10
60x5 4 Sets

Dbl Mini Band Flyes
1x25

Tates
35x0
40x8
45x6

Rope Push-downs
Rest/Pause
120x12 30-sec rest
120x8

DB Shrugs
70x25 4 Sets

11/2/2014 Accessory Day

Standing Military Press
Bar
65x10
100x10  2 Sets
105x10  3 Sets

NG Spoto Press
135x3
155x3
175x3
225x3

CG Pull-downs
150x20
110+Dbl Mini Band x15

KB Rows
53x20
53x15

Scott
Continues to have shoulder pain so no presses,
but did some cable rows.