>>?<<--- A Question of Balance --->>?<<

[The Monkey Man]

SUN 22OC061030

FRT BOX SQT (10 step risers)
45x10
65x10
95x10
135x8
155x10
185x10

Snatch (practice)
45x2
65x2
95x2

C&J (practice)
95x2


PRONE CURL
110x12
150x10
170x10

LEG PRESS (shallow)
180x10
360x10
540x10

SETD LEG CURL
110x10
150x10
190x9 -

QD's
45x2, 2 - I felt I was pushng it here (uncomfortable=banned)

 

[The Monkey Man]

MON 23OC061630

INCL DB PRS
65x10
75x12, 12, 12

DCLN BENCH
135x15, 15 ,15 ,15

STNDG MLTY
65x15
75x15, 14, 9 =

short and sweet
HI rep, low weight

 

[The Monkey Man]

THURS 26OC061610

Busy week, lots of work...

ASSISTED PULLUP
+#10x12
+#9x12, 12, 12

YATES ROW
135x15
155x15
175x15

BALANCE CORE PLATFORM OHS & QD's
45x6, 6
65x6
QD, 65x2, 2

 

[The Monkey Man]

SUN 29OC061315

FRT BOX SQT (10 risers)
45x8
95x8
135x8
165x8
185x8
205x5
225x5

HNG PWR C&P
135x2
165x2
185x2
135C&Jx1, 155x1


PRONE CURL
130x10
150x10
170x10
x190x6 -

LEG PRESS (shallow)
180x10
360x10
540x10
720x10

SETD LG CURL
150x10
190x10, 10, 8 ---> 110x8

BIG stretch

 

[The Monkey Man]

MON 29OC061615

INCL DB BNCH
65x10
85x6
95x6
105x6

DCLN BNCH
135x10
185x6
225x6
245x6

INCL CBL FLY
35x10
50x6
70x6
80x6 ---> 40x10

PP
95x3
135x2
185x2
205x1 - good, (balance/gut) check

 

[The Monkey Man]

TUES 31OC061600

DB ROW
100x6
130x6, 6, 9

YATES ROW
225x6
275x6
295x6, 6 - Little sloppy but, I'll take it

PULLUP (t=1/1/2)
BWx6, 6, 6

SEATED WIDE UPPER LAT (keiser)
150x6
200x6
230x6, 6

 

[The Monkey Man]

owww arms and hands cramping

 

[The Monkey Man]

Possible Split...

SUN #1 Light Shallow hi-rep legs, #2 Heavy Legs (maybe olympic stuff)
MON #1 Light Chest hi-rep/low weight 12-15rep
TUES #1 Light Back
WED #1 Cardio/Rest
THURS #1 CHEST Heavy(er) 6rep
FRI #1 Back, Heavy 6rep
SAT #1 Shoulder shape Traps, rotations, light cardio

 

[The Monkey Man]

THURS 02NO061550

INCL BNCH
135x15
155x15, 15, 15

DB DCLN BNCH
65x15, 13
60x15, 15
(this was hard)


STRICT PRS
65x15, 15, 15, 11 -

HMR STR SHRUG W/TOES
90x10
140x10, 10, 10

 

[The Monkey Man]

FRI 03NO061610

ASSIST PULLUP
#9x15, 15, 15, 15

SETD CBL ROW
100x15, 15
130x15, 15

XPLOAD PULLDOWN LAT
180x15
200x15, 15, 15

SMTH SN GRP SHRUG W/TOES
90x10
140x10
180x8, 6

Good WO, my back is on fire -

 

[The Monkey Man]

SUN 05NO061120

STRETCH

FRT BX SQT (10 risers)
65x8
135x8
185x8
225x8
255x8
275x8

SNATCH
65x2, 2
95x2
115x1, 1

C&J
135x1
155x1
175x1

SETD LG CURL
110x10
170x8
190x8, 8


SHALLOW LG PRS
360x8
540x8
720x8
900x8

PRONE LG CURL
150x10
190x8, 6, 5 -
(weak here)

Good WO knees OK afterward

BIG STRETCH

SUN BY THE POOULE
Me x 1.5hrs

 

[The Monkey Man]

MON 06OC061610

PUSH PRS
95x3
135x2
165x2
185x1, 1
205x1
225x0
poor showing here... knee factor 10=sucky
(I am moving this to pre-legs (Sun)

INCL DB BENCH
90x3
100x6, 6, 6, 6 -
I felt weak hoisting the DBs into position for the 1st rep
if I had a boost out of the hole, I could have done this w/115-120 cause the reps were cake

DCLN BB BNCH
155x6
225x6, 6, 6, 6 -

 

[The Monkey Man]

WED 08NO061600

PULLUP (super strict) T=1/1/2
BWx6, 6, 6, 6

DB ROW
100x5
130x6, 6, 6, 6

YATES ROW
225x4
295x6, 6, 6, 6
little sloppy here again, but I'll still take it


ICARIAN SETD WIDE ROW
200x6
207.5x6
215x6
220x6 -
KILLED! these..
(the stack on this machine is 200)

HNG PWR SN PULL
65x2
95x2
135x2
155x1, 1
(gut check)

 

[The Monkey Man]

FRI 10NO061620

INCL BENCH
155x15, 15, 15, 14 - (food and sleep deprived here)

DB DCLN BENCH
60x15, 15, 15, 15

Out!
(busy night)

 

[Jodi]

How was your pot luck with the chili?

 

[The Monkey Man]

How was your pot luck with the chili?

Gassy!






Seriously though
There were about 8 crock pots on the table there...
...Mine was empty first. -

 

[The Monkey Man]

SAT 11NO061300 ------ (60 SEC RI's, all today)


NAUTILUS XPLOAD UPR LAT
180x15
200x15, 15, 15, 15

SETD CBL ROW
115x15, 15, 15, 15

ASSISTED PULLUP
#10x15, 15, 15, 11 - = Failure = 1min rests hurt!

Hot Sauna and Spa stretching + Dip in the Pooule -

 

[fufu]

Gassy!






Seriously though
There were about 8 crock pots on the table there...
...Mine was empty first. -

I'd like to empty your crock pot.

 

[The Monkey Man]

 

[fufu]

awwww....

 

[The Monkey Man]

SUN 12NO061050

PUSH PRESS
135x1
175x1
190x1, 1
205x1
225x1

FRT BOX SQT (10 risers)
135x5
185x8
225x8
255x8
275x5
295x5

SNATCH
65x1, 1

C&J
135x1, 1
175x1

PRONE CURL
150x8
190x6, 6, 5

LEG PRESS (shallow)
360x8
540x8
720x8
900x15 - "Like Butta"

Wanted to do Seated Curls, but ran out of time -

 

[fufu]

Nice leg pressing and front squatting!

 

[The Monkey Man]

TUES 14NO061620

INCL DB BENCH
80x6
100x6
105x6, 6, 6

DCLN BB BENCH
135x2
185x1
250x6, 6, 6, 5 - chickened out, wanted 6, no spot

^^25lb jump from last week^^ -

 

[The Monkey Man]

FRI 17NO061645

(tired) 9.5 stressfull @ work

DB ROW
150x5
130x6, 6, 6, 6

PULLUP (strict)
BWx6, 6, 6, 6

T-BAR ROW
135x5
180x6, 6, 6, 6

UPRIGHTS
80x6
90x6
100x6

wow.. I was asleep coming in
but, did OK
strained ab on T-bars using rookie form
(I may not repeat those w/o more overall conditioning)

 

[The Monkey Man]

SAT 18NO061300

CARDIO !?

TREADMILL
SCRAMBLE WALK 0.5mi
RUN 5.5-7.0, 0.5mi
FINISH, Walk to 20min

X-TRAINER
10min @ 11

CBL LATL RAISES
15x15, 15, 15, 15

 

[The Monkey Man]

SUN 19NO061015
(4hours at work prior to w/o)
(forgot Rehbands)


JERKS (rack)
95x2
135x2
165x2
185x2
205x2
225x1, 1

C&J
135x2
165x2
185x1

SN
75x3
95x2
(discomfort reached, no rehbands)

PRONE LG CRL
150x8
170x8
190x6, 6

LG PRS (shallow)
360x5
630x12
810x12
900x12

SETD CRL
150x8
170x8
190x8, 8

SOTT PRS (?)
45x2
65x2

 

[fufu]

Nice jerking!

 

[The Monkey Man]

MON 20NO061615

DB INCL BNCH
80x7
105x6, 6, 6, 6

DCLN BB BNCH
185x4
240x6, 5, 6, 5 (lost intensity on the 5's... Need caffine?)

SETD MLTY PRS (behind)
95x12, 12

 

[The Monkey Man]

TUES 21NO061530

YATES ROW
225x10
295x6, 6
315x6 (little sloppy)

NAUTILUS XPLOAD PULLDOWN
270x7, 7

Had to run, important appointment

 

[The Monkey Man]

THURS 23NO061100

NOTE: Slept 11 hours last night... (indication of my schedule this week)


MED CARDIO
TREADMILL
Hill-scramble/Jog intervals = 12min

ROWING MACHINE
lvl 10 @ 2:04/500m = 8min

XTRAINER
lvl 10 = 10min

----------------------------------
60 sec rests on all below

ASSISTED PULLUP
#10x15, 15, 15

STANDING MLTY (behind)
75x15, 15, 15

SETD WIDE ROW (icarian)
120x15, 15, 15

HMR STR DCLN CHST
50x15, 15, 15


REST, SPA, SAUNA-STRETCHING, POOL

OUT!