At the OCt 1st meet I did:
455 - easy
501 - easy
606 - miss
10/14/2005 iron island
warm up
Bx30 95x10 135x8 185x8 225x6 275x3
Loose ultimate (Thanks John)
315x1 nt
405x1 nt
495x1 nt (edit: added this)
Tighter ultimate (Thanks John)
495x1 (edit: added this rep) nt my hands off and I thought my shoulder was going to explode.
545x1 touched
(edit: I meant to put this comment for the 495x1nt setmy hands off and I thought my shoulder was going to explode. (edit: wrong set!!! this was the 495x1 nt)
--- Hey --- PR PR PR !!!!!!
585xmiss back slipped sweaty
DB Hammer curls
35x10 45x10
Axel overhead press
barx20 x20
Raw
325x3
10/17/2005 - shoulder is a little tweaked, wrists tweaked too -
Neck Machine
25x10 x front, left, back, right
50x10 x front, left, back, right
75x10 x front, left, back, right
Barbell shrugs
135x20
225x15
315x15
315x15
315x15
315x15
135x15
Hammer machine shoulder press
50x10
90x10
150x8
180x6
230x6
tbar rows w/mini
45x10
90x10
135x8
180x6
cable bent over curls
40x12
50x25
....zzzzzzzzzzzzzz time .zzzzzzzzzzz
10/21/2005 bench day
raw warm up
barx50
95x10
135x8
185x6
225x5
275x5
315x6
4 boards with ultimate - I didn't even feel the shirt, lol
405x4
495x3
3 boards with ultimate
545x2
I was disapointed with this workout. I wanted to go over 600+ on boards today.
All I can chalk this terrible performace to is me. I have not been too focused the last 2 weeks and I have been skipping too many meals.
Time to hit the vitamin shop and and get more protien and get in gear.
10/26/2005 shirt day
cuff complex 10xfront/side/back.
I forgot my belt and the collars so I did a raw day instead.
Raw bench press.
barx20 comp grip
barx30 comp grip
95x10 comp grip
135x10 comp grip
185x10 narrower grip
225x6 narrower grip
275x5 narrower grip
315x3 medium grip
365x1 - - medium grip - I brought this high on my chest. I flared my arms BIG TIME. Instead of redoing it I added more weight
405x0 - same problem, I flared my arms wide and brought it high on the chest. Then I hit the safety bars and stalled it. It felt heavy but I think I could have gotten it. But like always too damn paranoid about my shoulder. ( I make to many cructhes for myself and I bitch too much! I'm getting tired of this)
315x3 medium grip - had more but I stopped here.
Plate loaded gripper
1 45 lbs plate x20
2plate x20
3plate x20
4plate x10
5plate x10
6plate x2
Iso machine front military press
50x20
90x6
160x6
270x6
11/1/2005
Warm up
cuff complex
raw bench press
barx30
95x10
135x8
185x8
225x6
275x5
315x3
4 boards w/ ragex sz52
365x3 no touch
405x2 no touch
455x1 no touch
495x1 touched
2 boards w/ ragex sz52
545x1 no touch
585x1 no touch
635x0
static holds
635x0
635x0
machine shrugs - 2 differnet grips
90x20 regular grip supersetted with 90x20 narrow grip
180x20 regular grip supersetted with 180x20 narrow grip
270x20 regular grip supersetted with 270x20 narrow grip
hammer curls
30x6
35x6
40x6
45x6
Band push downs
3 sets of 20 with a mini
11/4/2005 shirt day
nt=no touch
cuff complex
warm up
raw bench bar x 30 95x10 135x8 185x6 225x3 275x1
shirt(ultimate) 315x1 nt 365x1 nt 455x1 nt
Shirted bench press (ultimate)
495x1 nt - touched safety bars
changed shirts (double ply RageX size 52)
555x1 nt
585x1 nt
605x0 - bad setup - I could not move it over me, racked it.
605x1 nt
Static hold
615x10 seconds <- PR
The gym was pretty empty today. I was thinking about workout up to 555 for a PR in the ultimate but wussed out.
11/8/2005 - only 20 min to train today
barbell shrugs
barx10 135x20 225x20 315x2 shitty grip- no straps today
machine shrugs - regular grip
270x20 360x20
machine shrugs - narrow grip
270x20 360x20
machine military press
90x8 180x6 270x6
11/14/2005
(doubled) Band raw bench press - best guess as to band tension is about 50-70 lbs
bar+band x 10
95+band x 10
135+band x 10
185+band x 6
225+band x 5
275+band x 5
315+band x 1
hammer curls
60x10
11/16/2005 - working nights. hit the gym after work...fun.......not...
Squats with an old victor suit
bx10
135x10
225x10
315x10
405x5
495x3
585xdumped
I was thinking why I only squat squat 3-4 times a year... oh yeah
trap machine -reg grip -narrow grip super sets
90x20 90x20
180x20 180x20
270x20 270x20
360x20 360x20
450x15 450x20
........zzzzzzzzzzzzzzzzzzzzzzzzzzz
11/19/2005 shirt day @ iron island ( 3.5 hrs sleep
I love nights - @$%@@#%^t)
Warm up
barx10
135x10
225x10
275x10
315x3
Shirted bench press - ultimate -
365x1 nt
455x1 nt
495x1 nt
545xmiss touched - felt like I couldn't lockout my right arm
my form is horrible. I go too high on the belly and muscle the weight up and fightthe shirt instead of touching lower and letting the shirt do the work.
495xmiss - working on form (back slipped and couldn't lock it out.)
455x2 working on form.
455x2 - working on form. John and Greg marked my shirt with chalk and I hit the sweet spot twice.
There was some kick @ss benching going on there last night. John hit 725 in a single rage. Joel locked out an easy 755, nt!. Peter was doing bands and chains with over 700lbs at the top. Greg was muscling around 505 and Eric (the leanest most vascular powerlifter I've ever seen) was throwing 315 up like it was an empty bar.
I love training at and the people at iron island. Now if I can get my lazy @ss there on a Saturday to learn how to squat.........
_________________
11/22/2005 - bench/back/shoulder
raw bench press
close grip
bar x 20
95x10
135x10
225x5
275x5
reg grip
315x6
225x12
I was tired and I wanted to go home. NO WAY.
Flat db press
100x6
100x6
Incline db
100x6
100x4
db fly's
35x8
35x8
Chest supported rows - tough machine -
50x10
90x8
140x8
180x6
Front raises
15x10
15x10
Side raises
15x10
15x10
Hammer curls
35x8
45x8
Nose breakers to the chin - med grip
barx10
65x10
95x10
Hammer machine military presses
90x10
180x10
270x6 - shoulder started pinching me pretty hard
11/25/2005 - legs / back
neck machine
50x 15 front x15 right side x15 left side
75x 10 front x12right side x12 left side
100x 10 front x12 right side x12 left side
raw squats
135x20
225x20
315x20 - this was tough I didn't think I would get past 10 today. But I pushed through.
Wide grip pull downs
110x8
168x8
200x8
220x5
Cable crossovers
50x10
40x10
Crunch machine
50x10
11/29/2005 shirt day
raw warm up - working on bringing the bar lower on the belly
bar x20
95x10
135x8
185x8
225x6
275x3
315x1
shirt bench - ultimate
365x1
Click here to watch Ultimate-365x1
405x1
Click here to watch Ultimate-405x1
455x1
Click here to watch Ultimate-455x1
495x1
Click here to watch Ultimate-495x1
I didn't touch on any of these. I felt weak today. I changed shirts to keep breaking in my tight shirt.
shirt bench - ragex
545x1 - grip a little narrower - so I can get the weight out of the rack. - I must have recorded over this one???
585x1 - grip a little narrower - so I can get the weight out of the rack.- not tucking my elbows enough.
Click here to watch RageX-585x1
615x0 - I spent 20 min looking for spotters and finally found some. This was really cheesy. This intimidated me and I started bringing the bar up instead of letting it sink in. - I think I have to
up the weight and start doing static holds, lockouts, boards, and maybe some negatives. (If I had a good pair of bands I could do reverse bench presses. )
Click here to watch RageX-615 x0---cheesy
Raw 315x8
12/02/2005 I didn't have too much time to train today so I mixed it up.
I had to go see my lawyer. I'm trying to evict a con-woman tenant. In NYC the tenant has all the rights and the lawyer is crazy expensive.
raw bench press
bar x30
95x8
135x8
185x8
225x8
275x8
315x3
365x1
405x1
315x9 - I have a vid but I'm having trouble w/ the camera.
rack deads - around knee level
315x1 - I did 10 shoulder shrugs once I got it to the top
405x1
495x1
585x1 - lol, I almost passed out once I put the bar down. I have video, but my vcamera insists on only ejecting the tape - This did not record.
dumbell curls 45x8
barbell curls 135x3
assisted pull up and dip machine - 100 - these really tweak my shoulder so I'll work up slow.
narrow pull ups x10 - I usestacould do 20 dead hangs @ bw . I need to work on these
dips x10
narrow pull ups x6
wide pull ups x10
dips x6
wide pull ups x6
Vbar pull downs
100x6
160x6
200x5
200x4
Reverse cable lat crossovers
40x12
40x12
12/06/2005 shoulder/bicep quickie
Hammer military press
90x10
180x8
270x6
360x3
180x12
cable lat pushdowns
15x10
25x10
35x10
40x10
cable lat raises
40x12
40x12
40x12
cable internal rotations
20x15
20x15
cable external rotations
20x15
20x15
db hammer curls
40x8
50x8
70x8
bent over cable curls
40x10
50x10
60x10
70x10
Please Scroll Down to See Forums Below 
I couldn't do it last workout. My wrists flet like they were going to explode. After this set I started feeling my forearm and the bones there and it felt like I may have stress fractured them, like shin splints. But I think I would be in a lot of pain now and I'm not.
