Tired

Bench

bar x 10
135 x 10
225 x 8
315 x 5
405 x 3
shirt up
495 x 3 off 1 board
585 x 3 off 1 board
600 x 2 off 1 board
600 x 2 off 1 board
Back to raw
135 plus 90 lbs hanging from bands
3 sets of 10 reps

dumbell bench
120's for 3 sets of 8

cable tricep work
6 sets of 10 reps

the shirt work really tore me up this day.. went to bed early.

Hey all! Hows it going with every ones Training!

Tues training

Bench

Bar x 10
135 x 10
225 x 5
315 x 5 on 2 board
405 x 2 on 2 board
shirt up
495 x 3 on 2 board
515 x 3 on 2 board
515 x 3 on 2 board
565 x 2 on 2 board

All these sets felt pretty good, My main spotter/work out partner is still learning me and how I do things and look so the lift offs were not perfect but they are getting better. But when I take lift offs that arnt great this deffently takes away from the sets. Its ok Only 6 weeks in and doing these weights with relitive ease is a good sign.

Kennelly dumbells

40's 3 sets of 10 reps

Cable press downs

180 lbs for 3 sets of 10

Good news... soon I will be back on cycle of Tribustol ( thanks NES, tribustol.com ) along with another cycle of creatine monohydrate and Glutamine. these all together for me give me amazing results. If you look in my past posts I did a review of the product if your wondering, or you can just check out the site. Great product.

Tonight a bit of a deadlift and squat work out. I will post it later

see ya everyone.

www.tribustol.com
http://www.prowriststraps.com

Shawn Rainey

Pain in the Elbow's

Today sucked ass...

Had a lot of pain in the elbows from the Squat day on Sunday..
So this is what I did manage to do before I had to stop.

Bench
Bar x 10
135 x 10
225 x 6
315 x 3
315 x 1
Shirt up
495 x 3 off 3 board
585 x 2 off 3 board

Had to much pain in the elbows, It hurt like hell to push so I took the shirt off and did some dumbbell benches.
95 x 10
95 x 20 ( yes 20 reps at 95lbs dumbells ) :-)
120 x 9

I was a little happy with the dumbbell work but still had to stop due to pain.

I spent most of the work out helping Ricky and Tamara.
They both had good days on the bench and both are making steady progress.


Shawn Rainey

Sorry about the lack of posts the last few days guys.. trying to get a time to write these posts.. with owning your own business and all that it can be hard to find time for stuff sometimes..

Ill skip the last few work outs of bench and back work and go strait to today.

Squat day

SQUAT
bar x 10
135 x 5
225 x 5
315 x 5
Suit up
495 x 5
585 x 2
675 x 1
765 x 1 this was shaky and I felt like I just didn't get set up right and was off balance some. Kinda sucked.. It almost felt like one size was heavier than the other.
lastly
675 x 3 this felt awesome. I felt like I crushed this weight easy.. and owned it!

HACK SQUAT
315 x 6
585 x 6
675 x 6
675 x 6
675 x 6

Some leg extensions and leg curls to finish it off..

I finally feel like my system is getting back use to handling heavy weights again. I think next session I am gonna do a lot of rep work at 700 lbs. Really work on getting deep and exploding on each rep. Try for at least 4 sets at this weight.

My other training partners Tamara and Ricky both did well. Tamara is starting to get her leg strength back as well, Much improved her raw squat over the last few weeks and Ricky had another PR with a 305 squat. he did 2 sets of this. He has tons of leg strength. Were just trying to get him use to the weight on his body. He is making leaps and strides every week as well as Tamara is too. Her's is coming a little slower as she is also trying to loose weight at the same time and is slowly doing that as well. Everyone is doing good! Can't wait for the next workout like always!

Stay strong & strive to be the best every day!


Shawn Rainey