strength training redux.

Floor Press - Swiss Bar:
275×5x5

Barbell Rows - Rotator:
135×12x5

Elite Rings - Rows:
BWx10×3

Push-Up with Band:
Green x10×3

Band Pushdown:
Green xAMPx3

Hammer Curl - Rotator Bar:
60×10x3

Duration: 90 minutes

Chris, Aaron and I met up at GB this morning to train legs. We all felt pretty beat up from our conditioning session the evening before but made a go of it.

Trap Bar Deadlift:
135x3x1
185x3x1
225x5x1
275x6x1
325x6x1
405x6x1

Back Extension with Med Ball(2 second hold at top):
12x10x3

Bulgarian Split Squat:
BWx8x1
20x8x2

Duchaine Calf Raise:
50x10x3

Duration: 80 minutes

Summer is here in Chicago or at least it felt that way for a few hours on Friday afternoon. Sid, Chris, and I trained 3 different exercises at North Park College. It was a great time and a killer workout. Sid showed up in jeans and hiking boots but still did a good job.

50′ Sled Tug:
90×1x1
135×1x1

180×1x1

225×1x1
270×1x1
225×1x1
180×1x1
135×1x1

Sprints - Pulling Sled:
45×1x3

Prowler - High Handles:
90×1x4

Prowler - Low Handles:
90×1x3

Duration: 90 minutes

Today’s workout was more hypertrophy specific and I enjoyed it thoroughly! I picked up some chalk last week from Elite and have been using it nonstop - the dungeon is a bit damp and I tend to sweat alot, so the chalk definitely helps out! We got our work in tonight and then I went to play flag football, we won our game and beat the #1 team in the league - hooray!

Incline Bench Press Barbell with 2 second Pause:
275×4x1
265×4x1
265×4x1
275×4x1

Neutral Grip Dumbbell Press(Too Light, upped reps and then switch order of lift after push ups):
65×8x1
65×8x1
65×17x1
65×6x1
40×5x1

Push-Up on rings with feet elevated:
BWx8×2
BWx6×1
BWx4×1

Pull Ups:
Blk Bandx6×1
Blk Bandx6×1
Blk Bandx5×1
Green Bandx6×1

Bent Over Rows - Rotator Bar:
120×12x4

Face Pulls:
60×12x4

Duration: 90 minutes

Chris and I spent the afternoon picking up a Glute Ham Raise from the PPC in Northfield. I think he got a great deal on it and was excited to use it tonight.

Deadlift - barbell:
275×3x8

Glute Ham Raise:
BWx4×4

Front Foot Elevated Squats with Cable:
60×10x3

Back Extension with 3 Second Hold:
12×10x3

Duration: 90 minutes

I got up early (for me at least) on Saturday to train with Chris and Aaron at GB. I started my diet on March 9th and have been sticking to it for the last 5 weeks. I’m down 23lbs so far, I know that a lot of this was water but the rest is definitely fat. I havent lost any strength, my conditioning is improving and my clothes are fitting loose! I have a shot to look decent this summer!

Incline Bench Press - Barbell:
275x5x1
300x5x1
300x5x1
305x4x1

Pull Ups - Band Assisted, Pronated/Supinated:
Black Bandx4x4

Rotator Bar Rows:
175x12x3

Push-Up - Black Band/Dumbells:
BW+Blk Bandx12x3

One Arm Row - Standing in Power Rack:
95x8x3

YTLs:
8x12x3

Duration: 90 minutes

The guys met up at North Park college for some conditioning. Eddie, Adem, Chris, Greg, Mark, Nate and myself pushed the prowler and pulled the sled.

Sled Pull - Fwd:
180×1x4

Sled Pull - Backwrd:
180×1x4

Prowler Push - High Horns:
90×1x4
180×1x1

Prowler Push - Low Handle:
90×1x3

Duration: 90 minutes

straight up squat day…followed by a great game of flag football with my buddies! i took a few days off starting last saturday, i had a sore muscles/joints and rested an extra day coming out of the weekend. we also cleaned out the weightroom at GB and reorganized everything

Squats - Barbell:
95×10x1
135×10x1
225×5x1
315×5x1
335×5x1
355×3x1
315×5x1

front foot elevated squats with cable:
50×12x4

Duration: 60 minutes

rested an extra day and am excited in the newly designed GB gym

bench press - barbell with red bands:
185x3x8

JM Press - rotator bar:
125x12x1
145x12x1
165x12x1
165x12x1

chest supported db rows:
65x10x4

rotator bar curls:
50x10x4

Duration: 90 minutes

Friday conditioning at North Park College is definitely part of the routine! We used the sled and prowler today - quite a workout! I was definitely feeling the prowler flu once we were done with the 100yd sprints! We pushed the prowler on the mondo track today instead of the turf…it was still a bitch.

Rev Sled Pull:
180×1x4

Fwd Sled Pull:
180×1x4

100yd Prowler Push:
90×1x4

Only got 50yds on the last set of the prowler push

Duration: 90 minutes