NEXT PLANNED MEET  USPF AMERICAN CUP, LA, FEB 16, 2008

Monday, December 17, 2007  Bench bar/10, 95/8, 135/6, 185/5, 225/5, 275/5, 315/5, 365/2, 3 board 405/2, 435/2...Incline 225/8, 265/8...Pulldowns 140/8 x 2, 150/8..T Bar Rows 115/8 x 3, Hammer Curls 6 sets of 8, Pushdowns 3 x8 reps @ 100 , Tricep Kickbacks

Wednesday, December 19, 2007  Squat bar/5, 145/5, 235/5, 325/5, 415/5, 505/6...Deadlift 225/3, 315/3, 405/3, 505/3, 605/3...Reverse Hyper 380/8 x 2 sets, Glute Ham 2 sets of 10

Video of 505 Squats

Video of 605 Deadlifts

Wednesday, December 26  Bench bar/20, 95/8, 135/6, 185/5, 225/6, 275/5, 315/5, 2 board presses 405/3, 425/2, down set 355/4 off chest , Decline Presses 225/10, 275/10, 315/8...All supersetted with Hammer Curls 8 sets of 8 @ 30 lbs./very strict, Pulldowns 140/8, 160/8 x 2 supersetted with Pushdowns 3 sets of 10 @ 80 pounds (healing an inflamed tricep tendon), T Bar rows-one arm 90/8 x 3sets supersetted with Tri Kickbacks 3 sets of 8 @ 25 lbs.

Friday, December 28  Squats bar/10, 145/8, 235/5, 325/5, 415/5, 505/5, 565/3 belt only, Stiff Legged Deads off block 225/10, 275/8, 315/6, Reverse Hypers 380/8 x 2 sets, Glute Ham Raises 2 x10 reps, Seated Calf Raises 170/10 x 2 sets

Monday Dec 31 NO POST

Wednesday Jan 2nd

Squat bar/8, 145/6, 235/5, 325/5, 415/5, 505/5, 595/1, 655/1 raw (belt-wraps only), Sumo Deads  225/5, 315/3, 405/3, 495/3, 605/3, 655/2...Reverse Hypers 2 sets of 8 @ 400lbs, Seated Calf Raises 2 sets of 10 @ 160 lbs., Glute Ham Raises  2 sets of 10

Monday January 7th

Bench bar/20, 95/8, 135/6, 185/5, 225/5, 275/5, 315/5, w/3 board 405/2, 425/2, 435/1, down set with no board 355/4+++supersetted with DB Hammer Curls 8 Sets of 8.  Seated Mil Press 3 sets of 8 superset with Pulldowns at 3 sets of 8, One arm Rows supersetted with DB Kickbacks 3 sets of 8. Abs.

Wednesday January 9th

Squat bar/8, 145/5, 235/5, 325/5, 405/5, 495/5, 555/3...felt sick. Almost puked. Called it good.
 

Sorry I was away for a while. I was diagnosed with Mono again. Seems to be a thing with me. I work myself ragged and pay for it down the road. Doc's orders to take 10 days off. Not sure how this will affect me training for my upcoming meet in Feb.

Monday January 21st

Bench bar/20, 95/8, 135/5, 185/5, 225/5, 275/5, 315/5, 365/1 3 board with shirt 405/3, 445/3, 475/2 back to no shirt 355/5...Superset Hammer Curls with bench 8 sets of 8.  Pulldowns 3 sets of 8, Pushdowns 3 sets of 8, Weighted Crunches

Wednesday January 23rd

Squat bar/5, 145/5, 235/5, 325/5, 425/5, 535/3, with single ply Trx and wraps/belt  605/1, 705/1 easy (see video below), Deadlift 225/3, 315/3, 405/3, 505/3, 605/3, 705/3 (easy-video below), Reverse Hypers 2 sets of 8 @ 380, Seated Calf Raises 160/10 x 2 sets, Glute Ham Raises 2 sets of 10

TRAINING FOR THE WEST COAST IPA NATIONALS, NEWPORT, OR 2005

TRAINING FOR THE WEST COAST OPEN, NEWPORT, OR 2005

 TRAINING FOR THE GNC SHOW OF STRENGTH ,ATLANTA 2004

 TRAINING FOR THE WEST COAST OPEN AND REHAB 2004

 TRAINING FOR THE WPO super finals, arnold classic, march 6, 2004

TRAINING FOR THE WPO FINALS IN ATLANTA, NOV 9 AND WPC WORLDS