Rights Of Passage

**WidowMaker** · 06-21-2012, 01:41 PM

HIGH VOLTAGE

Week 9
Shoulders
Friday, 15 June 2012

1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 30lbs 30lbs 30lbs
Funny Press (seated) 30lbs 30lbs 30lbs
Side Raises (seated) 30lbs 30lbs 30lbs
Punch Press (seated) 30lbs 30lbs 30lbs

They're already saying it's time to call it a day lol.

WAVE #2-Superset
Low-pull Cable Laterals:
40lbs x 15(full reps)

(1 minute rest)

40lbs x 5(top half reps) + 5(full reps)
(mixed each other)for 10 total

(1 minute rest)

40lbs x 5(bottom half reps) + 5(full reps)
(mixed each other) for 10 total

Wow, for some reason these felt heavy today, but Mary was standing behind me so I had to make it just look a little heavy, lol.

WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
25lbs x 15 (full reps)

(1 minute rest)

Horizontal press:
25 x 5(top half reps) + 5(full reps)
(mixed each other) for 10 total

(1 minute rest)

Horizontal press:
25 x 5(bottom half reps) + 5(full reps)
(mixed each other)for 10 total

Totally trashed my shoulders today. It's all I can do to raise my hands ,lol....love it!!!!

Jump Rope:
Maybe 2 minutes, if that. Wow I haven't jumped rope steady in years but I'll get it back. Mary and I was trying lol and getting frustrated and laughing at each other, lol.

Target Stretch
They needed it today!
Time/Comments:
Trained with Mary this evening! She's was killing it on her chest and tris today.

Overall training was good and motivation was around 10.

**WidowMaker** · 06-21-2012, 01:41 PM

HIGH VOLTAGE

WEEK9
Squats
Sunday, 17 JUNE 2012

Box Squats:
225 x 12
315 x 12
(belted/ wrist wraps)
8 x 405 x 3
Shaking it up a bit with speed squats today!

Glute/Thigh Blaster:
(X.1.3/ one-leg)
35 x 12
3 x 50 x 12
Still shaking things up a bit today as I tried out Mary's little machine cos she said it hits the glutes, hams and thighs good....and it does! Need more weight the next time I try this lol.

Side Twists:
3 x myself x 20
Ab work was good but still needs more.

Heavy Bag:
Combo body and head shots for 10 minutes.

Target Stretch:
Stretch out was good today as legs were stiff before and need a few more stretches today.

Time/Comments:
Train with Mary!!!!!
Mary killed it on her deads, traps and calves today!

Overall, my training was very good today as motivation was around 9.

**WidowMaker** · 06-21-2012, 01:42 PM

HIGH VOLTAGE

WEEK 9
Chest/Triceps
Tuesday, 19 JUNE 2012

Close-grip Bench:
(stop on chest/ Fatgripz all the way)
2 x 135 x 12
225 x 12
(wrist wraps and belted)
315 x 7

225 x 16

Felt good on close-grip today. Next week I'll either go for 10 @ 315 or move up in weight to 365 with the Fatgripz!

Low-inc. Tate Press:
(30 degree angle/ wrist wraps only/no lock-outs)
2 x 100 x 12
Felt good on these as tris are really starting to hurt now. Add more sets next training session.

Low-inc. Dumbbell Press:
(30 degree angle/bottom half only/wrist wraps only)
2 x 100 x 10
1 x 60 x 20
Even though bottom half reps work primarily the chest. My chest and tris both are shot!

Push-ups:
(military style/ using perfect push-up handles/no lock-outs)
2 x myself x 12
Hit the floor cos I'm done. Wanted to get 3 sets but not today. Next time!

Target Stretch:
My tris and chest are yell leave me alone lol. But they do like being stretched back out, lol.

Time/Comments:
Train with Mary!!!!!!
Once again she killed it on her back and biceps work! I'm so proud of her. She has come a long way and has fought through a lot!

Overall training was very good today. Was pleased with the work from the fat gripz.
Motivation was 10+!

**milleniumgirl** · 06-22-2012, 07:37 AM

You have interesting routines Widow (and you're strong

)

**WidowMaker** · 06-22-2012, 03:07 PM

Originally Posted by milleniumgirl

You have interesting routines Widow (and you're strong

)

They are hybrid routines.
A blend of westside, metal militia, old school bb and my very own blend!

**WidowMaker** · 06-22-2012, 03:08 PM

HIGH VOLTAGE

WEEK 9
Traps/Calves
Thursday, 21 JUNE 2012

Rack Pull Shrugs:
(X.3.X tempo/ green band working sets)
2 x 225 x 12
315 x 12
(hooked/ belted and green banded)
405 x 10
4 x 495 x 10
Felt good and strong on these today as I wanted to stir things up a bit with the addition of the green bands.

Reverse Barbell Shrugs:
(X.3.X tempo/ hooked/ belted and green banded)
315 x 10
4 x 365 x 10
This was a nice change up and addition also as I haven't done these style of shrugs in a long time.

Arnold Side Laterals:
(3.1.3 tempo)
15lb kettle bell x 12
SUPER SETTED WITH:
Seated Bent-over Laterals:
(3.1.3 tempo)
30 x 12
This was a good super set mix for my upper back.

Standing Calves:
(3.3.3 tempo/ toes straight/ 2' wide stance/ new calf block-6" deep from top to floor/ heavy chain and carabiner clips for my dip belt/ let roll!)
body weight x 20
2 x 200 x 20
New depth is awesome! I'm loving the burn from this again.

Lying Leg Raises:
(blue band for resistance/ 10 sec tension holds)
1 x blue band x 3
Today wasn't a scheduled ab work day, but Mary challenged me, "Try this big boy!" and of course, I couldn't turn down a challenge from her! Needless to say; She kicked my ass cos she did 10 of these!

Heavy Bag:
10 minute combos
Sweaty knuckles lol is going to get raw, but that's cool cos I use no gloves.

Target Stretch:
Yes, my upper back needed this today. Feels like my shoulders are in my ears.

Time/Comments:
Train with Mary!!!!
Mary killed it on shoulders and abs today!
She did a total time of 30 minutes of cardio today: 10 min jump rope/ 10 min elliptical and 1o min step-ups!
Even though Mary is not a powerlifter or a bodybuilder (that's not her goal). She kills it i the gym anyways!
Keep going baby!!!! You're gonna reach your goal not matter what obstacles keep jumping in front of you!!!
Thanks for kicking my ass on the ab work today! That's ok, I'm man enough to take my ass kicking from you, lol.

My overall training was through the roof this evening!

**milleniumgirl** · 06-22-2012, 03:39 PM

You always push yourself hard when working out with Mary

**WidowMaker** · 06-23-2012, 11:43 PM

Originally Posted by milleniumgirl

You always push yourself hard when working out with Mary

I have too, lol cos she says it's her playground and she expects nothing less than my best in the gym!

**WidowMaker** · 06-23-2012, 11:43 PM

HIGH VOLTAGE

WEEK 9
Back/Biceps
Saturday, 23 JUNE 2012

T-Bar Rows:
(2.1.2 tempo)
2 x 2-45 plates x 12
3-45 plates x 12
(hooked and belted)
4-45 plates x 8
4 x 5-45 plates x 8
T-bars was very good today for a re-start on this exercise.

Meadow Rows:
(2.1.2 tempo/strapped up-no belt)
4 x 2-45 plates x 12
SUPER SETTED WITH:
One-arm Dumbbell Rows:
(2.1.2 tempo/hooked-no belt)
4 x 100 x 12
Meadow rows and d.bell rows finished off my back good.

Spider Curls:
(3.1.3 tempo/curl bar-both grips/no lockout/no count bar weight on work sets)
2 x bar x 12
50 x10
(Fat Gripz)
4 x 60 x 10
Spider curls was killer today as I put a lot of focus on these. This is bar-none my favorite biceps exercise.

Barbell Curls:
(3.1.3 tempo/ all 3 grips/ Fat Gripz all way through)
3 x 75 x 12
These made toast outta my biceps.

Crunches:
(3.5.3 tempo)
2 x myself x 20
Good on crunches today but needs more sets.

Jump Rope:
10 minutes
Jump rope is wearing me out, but I'll get coordinated with it again.

Stretch:
Back needed a good stretching today, lol.

Time/Comments:
Mary had to work today but came in later to traing her legs! She killed it and was sweating so much I thought she was entering a wet t-shirt contest, lol.

Another killer ass training day jet-fueled by GDL LABS!!!!!
Overall training was very good today pleased with the results as my motivation was around 10.