Anthony's workout

Anth, I want you to add these exercises to the ones I already give you.

Flyes- Face away from the incline, which means that the cables will be behind you. Try placing the bench half way up. Now from a crucifix position, sitting up right pull the two handles together, as you pull them together bend your elbows slightly. Do 3x12

Laying Tri extensions- At the same setting lay down on the machine with the handles over your head, bend your elbows so that the handles are right over your forehead, now without pushing your elbows out press straight up. The handles should end up over your eyes when your arms are fully extended. Do 3x12

Sitting Bicep Curls- Sitting up facing the handles take the handles in each hand with your arms extended palms up. Now, without pulling your elbows back curl the handles to your chin. Do 3x10

Have fun,

Pastor

Tuesday's workout

Belt Squats- 2 warm ups x8, then 3x10. Adam and I both went over 300. We finished with 325x10
Matt had some problems with balance on these and we had some close moments, but past mishaps have taught us that anything can happen when doing these.

Bicycle Hams: (purple bands) 3x30 sec.

Body builder style Good mornings- 3x8, I went 185, 205, 225 on these. Adam stayed right with me on these.

Abs- 50 V-Ups

 

Thursday's workout

SUPERSET
Banded feet up perfect pushups: (Purple bands) 3x15
Banded Tri Extensions- (Purple) 3x12

SUPERSET
Pull ups:35 reps
Laterals: 3x12 I did 25, 30, 35 db's

SUPERSET
Arrow pulls: 3x15 Green bands
Lopes Hams (green bands) 3x15

SUPERSET
Shrugs: (100lb db's) 3x15
Hammer curls: 3x10 I did 45, 50, 55 db's

AB Wheels 2x10, Body Curls 2x15

It was just Adam and I today. We worked hard and were done in just over an hour. Most of this work out was to make up for things we couldn't do due to shirt work and heavy deads.

Tuesday workout

Dale/Adam/George
Deads- warm ups 135x5, 225x5, 315x3, 405x1, Adam did 405x3, Dale did 405 x1, I went to 475 and miss grooved it but finished it. Ugly! I when went 405 by 2x5. These went real well I was trying a different foot placement and the last two sets felt good.

Box squats- warm ups: 135x5, 225x5, 315x3, 375x3, 405x3. Adam did 405x3, I went to 455 and did a single, I was spent from deads.

Laying banded leg curls- (purple) 3x15

Db shrugs- 100lbs. plates 3x15

No abs.

Monday's workout

ME bench day- Adam and I are still doing shirt work- raw warm ups: 135x5, 185x5, 225x5, 275x3 put on shirts. Adam- Karin's 48, Me- Titan Katana 46. 365 Me 3 boards x2, Adam the same. 405x1 2 boards, Adam went 405 and almost touched. 435x1 1 inch form touching 1 boards, easy. Adam 405 to chest, nice lift. 455x1 almost touched 1 board 3/4 inch from touching, Adam 425 to the chest-good lift. 475 to 1 board touched but lost it at the bottom, Adam 455 miss. 475 to 1 board missed, I couldn't quite touch and was slow out of the bottom.

Everyone else did raw warm ups x5, then 85%x5+ reps for 2 sets on bench.

Raw Floor Bench: 90%x3+ Adam did 250x1x4,1x3. I did 285x2x3.

Everyone- One arm DB shoulder press: 1 warm up x5, then 2x6. I did 60 for warm up, and then
75lbs.x 6, 85lbs.x6. Adam did 60 x5, 65x2x6.

Dale, Aaron and Andrew did Laterals: 3x12

Abs- Weighted straight leg situps: 50 reps.

It waas nice having Andrew back in the gym. We missed Coach tonight.

George



  

Tuesday workout

Dan- Squats: 85%x2x5+ (405) Dan got 6 on these which is good.
Adam, Dale, George- Leg presses: 675x3x10

Everyone- Banded leg curls: (green bands) 3x15
Db High Pulls: 3x10 I did 75"s. These are pretty easy, but this is my light week.
Abs- Ab wheel 15, Body curls 20

Tonight was good, we started off slow but things went good once we got going. No Matt or Aaron tonight.

George
 

This weekends competition

This weekend was a blast. I am so proud of Adam, Brandon, Aaron, and Matt. Jody Woods ran a great meet as always and all of the people who helped out were great as well. Matt (Shoey) took all of the Nevada records for 18-19 @165. The old records were held by Mitch who was one of my lifters a few years ago, so it was nice to have one of my current lifters break the records of one of my old lifters. Aaron lifted real well for his first meet and had his hands full with a good lifter from Fallon. Aaron set PR's in both the bench and the deadlift. I think Aaron will be right there for the title in Nov. Brandon, Mr. Bench only, broke the Nevada state record in the bench press for teen 18-19 @198. Brandon also broke his own PR in the bench. Brandon has a bright future in powerlifting if we can keep him training. Adam was a beast at this contest. Adam set state records in both the bench and the deadlift. Adam benched 468@259. Adam's bench was good for the outstanding teen bencher award. This was the biggest bench Adam has ever done, and he also gave 480 a great ride, and was very close to locking that out as well.

Now for the road trip and the other stuff that always happens on powerlifting trips. First is the story about what a sissy Brandon was about cutting two pounds. He whined as soon as we left the house about how hungry he was. He even brought along a zip-lock baggy with cold bacon inside, all the way down he kept telling us how great his bacon was going to be. I made the joke that he should get a room with his bacon. We ended up taking a wrong turn, which turned out to be a blessing because Brandon may not have made weight if we hadn't taken a wrong turn. The extra 30 mins or so might have helped with the last pound coming off. We went to Brookfields for dinner, which has great food, and of course everyone pigged out.

Adam and Brandon wrestled for the bed and Brandon lost, big surprise there. Aaron, Brandon and Shoey slept on the floor. Big B showed up at the end of the bench press and hung out for the rest of the meet. It was great seeing him. We all went to Brookfields for dinner afterwards and had a great time. Brookfields has colossal brownes and they are awesome. We had three of them. They are so big two-three people and can eat off of one. Brandon ordered a bacon browne, which was super weird, but this is Brandon were talking about. He loved it.

All in all it was a great trip and I can't wait for the World's in Las Vegas, as it should be a great time with all of these guys.