CATCHING UP ON HERE.

WED. MAY 16 ARMS

Based on MAGNUS SAMMUELSSON'S WORLD'S STRONGEST ARMS dvd.

Apollon Axle thick bar Curls: 1 x 10,8, 6, 4, 2, *2* (130, 140, 150, 160, 180 lbs.) (*Worked up to a new BEST of 180 lbs.!! * )

Hammer Curls: 4 x 8 (75's, 80's 90's, 100's)

Kneeling High Cable Curls 2 x 12 100 lbs. each side of the cable crossover.

Standing Wrist Curls 2 x 10 (275) (Gripping the bar at thigh level as if doing shrugs but with a palms up curl grip.)

Barbell Wrist Roll (like a wrist roller rolling the bar up the body both directions. 80, 70, 60 lbs.)

1 Arm Preacher Machine Static Hold with a hammer grip. 120 lbs. at the top position as long as possible.

CAPTAINS OF CRUSH Gripper
#1 1 x 10
#2 1 x 5 each hand.

Bottom Position Power rack Close Grip Bench Press 135, 155, 185, 205, 225, 275 x 2(Very rough 275 but got it BARELY.)

1 Arm Pressowns 1 x 15, 12, 8, 8, 6 (90, 100, 120, 150) each.

Seated French Press (smith machine) 135, 155, 185 lbs. x 5, 135 x 10 to finish.


THURS. MAY 17
Speed Dynamic Effort Lifting.
(Lift as fast and explosively under control as possible and lowering the weight under control with low weight, low reps and high speed. No bouncing or jerking the weight up and down. To build more power for heavy weight lifting later on.)

Speed Bottom Position Power rack: 195 lbs. x 6 x 2, 245 x 2, 275 x 2 with 30 sec. between. (55%x 6 x 2, 70% x 2, 80% x 2)

Speed Deadlifts 55% x 10 x 1 with 30 sec. between 1's. (215 lbs.)

Clean & Press 3 x 3 with 88% (175 lbs.)

Stability Ball Roll outs 1 x 70

Juijitsu in the evening 1 hour class.

Crazy busy week @ the gym working training people. But good!!
Surpised arm day went so well because that was a marathon work day. Was at the gym a total of 10 hours!! TIRED but a good tired. Good day but EXHAUSTED!
New and good clients. If I can keep this going til I go to Australia in July that'd be ideal.

-JEFF