Thread: Rights Of Passage

HIGH VOLTAGE

Week 1

Squats
Monday,26 March 2012

Re-start training cycle.
RAW!

Box Squats:
2 x 135 x 12
225 x 12
315 x 8
(belt/ knee sleeves/ wrist wraps)
405 x 5
495 x 5
3 x 495+80lb chains x 5 (575ish @ top)
(knee sleeves and wrist wraps only)
405 x 20

Mary had come in late form work and jumped right in spotting me on chained sets.
She was already talking shit and got me jacked!!

Seated Good Mornings:
2 x 135 x 12

By the time I started these my legs were shot! Original plan was squat good mornings.

Standing Ab Twists:
1 x myself x 30 (each)

Target Stretch

Time/ Comments:
Solo tonight starting out
Mary got in late from her work and I was a happy camper!!!

Felt strong on squats tonight. Better than the last few months.
I could have went up more tonight but moving up in weight by age and wisdom and not ego cos I'm back!
GDL'S freak in the making!
Good mornings was good for what I was wanting outta them.
Abs were good also.
Overall training was great tonight! Motivation was around 10!

HIGH VOLTAGE

Week 1
Bench/Tris
Thursday,26 March 2012

Re-start training cycle.
RAW!

Close-grip Bench:
(touch and go/no bouncing)
2 x 135 x 12
225 x 12
(2 sec pauses)
2 x 275 x 5
300 x 3
315 x 3
225 x 20

Note to self: Stay light your re-starting your training. Stay light. lol.
Close-grips were good tonight w/the 2 sec pauses.
Felt strong as hell on these--easy money!

Tate Press:
(2.X.2 tempo)
3 x 100 x 12

This was easy money also. Still got some good pump and burn out of it.
No more heavy bells. Prolly will throw in another triceps exercise next week!

Low-inc. Dumbbell Flyes:
(3.2.3 tempo)
2 x 70 x 12
1 x 40 x 20

Flyes were awesome! Haven't done these in a while.

Target Stretch
Tris need it really bad tonight.

Time/Comments:
Solo tonight
Overall training was still really good but I miss my training partner!
Motivation was around 9.

HIGH VOLTAGE

Week 1
Traps/Calves
Sunday,1 Apr 2012

Re-start training cycle.

Rack Pull Shrugs:
(X.3.X tempo/reset each rep)
2 x 225 x 12
315 x 12
405 x 5
2 x 500 x 5
315 x 20

This wasn't a bad re-start to this exercise. Felt goods and strong on these,
but once again had to hold back to start this cycle off in good standing.

Pulldown Shrug:
(3.5.3 tempo)
150 x 12
220(the stack)+5lb weight brick x 12
220(the stack)+5lb weight brick+40lb chains x 12
220(the stack)+5lb weight brick+80lb chains x 12
220(the stack)+5lb weight brick+120lb chains x 12

Wow, this was easy money here today. Gotta call universal about cable to see what their weight capacity is, lol.

30 degree Incline Shrug:
(X.3.3 tempo)
3 x 100 x 15

Traps are not a happy camper with me right now!

Standing Calves:
(toes out/ 3.3.3. tempo)
body weight x 20
45 x 20
145 x 20
200 x20
2 x 225 x 20

Now these were just awesome today. Calves are totally pissed at me.

Target stretch:
Yep, Traps and calves needed this even though they didn't wanna be bothered right now, lol.

Time/ Comments:
Solo
Gotta double-down (2 workouts) on my training today cos I missed the other day so I can get back on track.
Over all training was good today. Felt strong through it all.
Motivation was around 9.

will post up 2nd workout of Sunday this evening when i get in from work.

HIGH VOLTAGE

Week 1
Back/Biceps
Sunday,1 Apr 2012

Barbell Bent-over rows:
(X.1.3. tempo)
2 x 135 x 12
225 x 8
285 x 6
315 x 4
325 x 4
335 x 4
230 x 20

These were good for the 2nd double-down workout today.
Forearms are showing signs of fatigue already from earlier work out.

Straight-arm Pulldowns:
(3.1.3. tempo)
100 x 12
2 x 200 x12

Feeling it now with his one!

Hammer Curls:
(X.1.3. tempo)
30 x 10
3 x 50 x 10
30 x 20

Ok, forearms were shot during traps and earlier back and now they are done, lol and I still got concentration curls to go...

Concentration Curls:
(X.1.3. tempo)
30 x 10
2 x 40 x 10
20 x 20

Can't hardly hold anything, lol. Bi's and forearms are cussing me now.

Target Stretch:
Always feels good to stretch out my back, but my bi's and forearms wanna be left alone!

Time/Comments:
Sorry for not getting this up the other night like I had promised.
But it's here now.
This was a good training session too.
Would've been better if I hadn't have doubled up on it but it's no one's fault but mine for skipping a day.
Over all it was still good and motivation was around 9 again.

HIGH VOLTAGE

Week 2
Shoulders
Tuesday, 3 April 2012

1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 25lbs 25lbs 25lbs
Funny Press (seated) 25lbs 25lbs 25lbs
Side Raises (seated) 25lbs 25lbs 25lbs
Bent-over Raises(seated) 25lbs 25lbs 25lbs
Punch Press (seated) 25lbs 25lbs 25lbs

Doesn't take much weight at all when you do it right, lol.
They're cussing me already!

WAVE #2-Superset
Low-pull Cable Laterals:
30lbs x 15(full reps)
30lbs x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
30lbs x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total

Esay money on theses again....add more weight next time!


WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
20lbs x 15
Lying Laterals:
20lbs x 15
Horizontal press:
20 x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
Lying Laterals (double pump top to start):
20 x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
Horizontal press:
20 x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total
Lying Laterals (double pump top to start):
20 x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total

Stayed at some weight on these for today. They burn from this. Will be adding about 2,5lb platemates next week.

Target Stretch
Still pumped and prolly gonna be sore again lol, but I like this therapy work.

Time/Comments:
Solo again.
Mary just got in from her work as I was finishing up.

This shoulder therapy work is the bomb!!!
Nice change up from heavy lifting for a spell.
Thanks MCMD for posting this up a while back!
Shoulders are wore out!
Overall training was still good and motivation was around 9.

HIGH VOLTAGE

Week 2
Bench/ Triceps
Sunday, 8 April 2012

Close-grip Bench Press:
(4.4.4 tempo)
2 x bar x 12
Shoulders somewhat stiff this morning so I added this in to stretch them out a bit!
(3.1.X tempo on all warm-ups and working sets)
2 x 135 x 12
225 x 12
(wrist wraps and belt)
300 x 5
315 x 5
335 x 3
225 x 20

This felt good this morning but I really coulda used a lift-off on the 335.

Seated Dips:
(3.0.X tempo)
100 x 12

Stopped here cos Mary needed my help.

Target Stretch
Good but quick.

Time/Comments:
Solo this morning.
Hittin it while Mary is finishes getting food and other Eater stuff ready for family/neighborhood gathering.
No worries our neighbor beside us is cooking also.
Then I will tag-team up with her and help her get it ready.
She will hit the gym later this evening.

Cut training short this morning cos time getting away from and Mary desperately need my help.
Core workout was solid and completed this morning. Got that and it's all good.
Overall was very good none-the-less and motivation was around 8.

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