LINKThe WRAATH of Kane

[timberwolf]

06.03.07

arms/ volume

band facepulls and pressdown

ez curls*
85/12x5

incline hammer curls*
35's/8x2
25's/12x2

cable curl (90sec rest)
left)
55/12x3
45/15x1
right)
55/8x3
45/15x1

machine tricep ext. *
80/15x4
80/15(10partials)x1

v bar pressdown*
120/12x3
120/15x1
120/15(10partials)x1

overhead ext.
left)
20/15x1
20/12x3
20/12(4-ves)x1
right)
20/12x1
20/10x3
20/15x1

barbell curl
bar/50x1

[timberwolf]

06.05.07 (am)

upper body/ heavy (chest/ back)

band facepulls and pressdown

benchpress
95/12x1
135/8x1
205/5x1
215/5x1
225/5x1
235/5x1
245/5x1
255/5x1

hammer s. incline
left)
110/6x1
120/6x1
130/6x1
right)
same

incline flyes
50's/6x1
50's/7x1
50's/8x1

neutral g. pullups
75/5x2
75/5(bw/5)x1

single arm dumbell rows
left)
110/6x3
right)
same

[Controlled Labs]

06.02.07 (am)

oly lifts/ abs

band facepulls and pressdown

drop snatch (front)
bar/5x2
65/4x2
95/3x2

power snatch (floor)
135/3x3
155/2x2
165/1x2
170/1x2

snatch grip high pulls
195/3x3

hanging wipers
10(per side)x3

hanging lever kickouts
6x3

clapping pullups
bw/18x1 NEW PR!!!

Since I worked at the bar last night...did it on less than 4 hours sleep. I'd like to thank my parents for all their support, but most of all I'd like to thank 2 scoops of WHITE FLOOD and 2 caps RED ACID.

haha nice. great PR

[timberwolf]

06.05.07 (am)

upper body/ heavy (chest/ back)

band facepulls and pressdown

benchpress
95/12x1
135/8x1
205/5x1
215/5x1
225/5x1
235/5x1
245/5x1
255/5x1

hammer s. incline
left)
110/6x1
120/6x1
130/6x1
right)
same

incline flyes
50's/6x1
50's/7x1
50's/8x1

neutral g. pullups
75/5x2
75/5(bw/5)x1

single arm dumbell rows
left)
110/6x3
right)
same

(pm)

treadmill 11:15/1mile

single arm dumbell press
left)
35/8x1
55/5x1
70/5x3
55/10x1
right)
same

single arm dumbell curl
left0
45/8x3
right)
same

single arm overhead ext.
left)
45/7x3
30/12x1
right)
same

[timberwolf]

06.06.07 (pm)

oly lifts

drop snatch
bar/5x2
65/4x2
95/3x1
115/3x1

power snatch (floor)
135/3x3
185/2x3
165/2x2
170/1x1
175/1x1
180/failed (got it over head but had to press it out)

snatch grip high pulls
180/3x1
195/3x1
205/3x3

treadmill 11:00/ 1mile

stretching 14:45

[timberwolf]

06.07.07 (am)

lower body/ volume

treadmill 11:30/ 1mile

oly squats
165/10x1
165/20x1

lunges
left)
50's/15x1
50's/20x1
right)
50's/12x1
50's/18x1

leg press
450/10x1
450/15x1
450/10x1

leg ext.
105/20x1
105/20(10 partials)x1

stretching 14:45

[pu12en12g]

Yea budday !! Turn up the volume !!

[timberwolf]

I just moved Sunday...so since then diet has been pretty crap.
Anyway...taken this morning.

[timberwolf]

07.08.07 (am)

upper body/ volume

band facepulls and pressdown

delt circuit
bent over raises 25's/10x3
laterals 25's/10x3
dumbell press 45's/10x3
alt. front raise 25's/10x3

single arm pulldown
left)
75/15x3
60/20x1
right)
75/12x3
60/20x1

single arm low cable rows
left)
70/12x3
50/20x1
right)
70/10x3
50/20x1

single arm shrugs
left)
60/18x1
60/15x1
60/18x1
right)
same

benchpress
157.5/20x1
157.x5/15x1

machine flyes
105/15x1
105/12x2
75/15(10 partials)x1

treadmill 12:00/1mile

stretching 16:00

[pu12en12g]

I just moved Sunday...so since then diet has been pretty crap.
Anyway...taken this morning.

Damn... they aren't showing up. Do you ever use:

http://www.imageshack.us/

[timberwolf]

06.02.07 (am)

oly lifts/ abs

band facepulls and pressdown

drop snatch (front)
bar/5x2
65/4x2
95/3x2

power snatch (floor)
135/3x3
155/2x2
165/1x2
170/1x2

snatch grip high pulls
195/3x3

hanging wipers
10(per side)x3

hanging lever kickouts
6x3

clapping pullups
bw/18x1 NEW PR!!!

07.09.07 (am)

oly lifts

drop snatch
bar/5x2
65/4x2
95/4x2

power snatch (from hang)
135/3x3
155/2x3

snatch grip high pulls (from hang)
155/4x3
175/3x3

clapping pullups
bw/20x1 NEW PR!!!

seated leg raise
10x4

stretching 10:45

[timberwolf]

06.10.07(am)

arms/ volume

band facepulls and pressdown

machine ext*
80/15x3
80/15(10 partials)x1

v bar pressdown*
50/15x4

overhead ext.(90sec)
left)
20/15x3
20/18x1
right)
same

ez curl*
80/12x3
80/10(2 rest/pause)x1

incline hammer curls*
30's/10x4

cable curls(90sec)
left)
30/153
30/20x1
right)
same

barbell curl
bar/50x1

[timberwolf]

06.11.07(am)

lower body/ volume

overhead squats
bar/5x2
95/5x2
115/5x1
145/5x1

front squats
145/4x2
185/4x2
235/3x2

split squats
left)
195/5x3
right)
same

pistols
left)
bw/6x2
bw/8x1
right)
same

hanging wipers
10(per side)x3

single leg sldl
left)
40/5x1
70/6x2
right)
same

[timberwolf]

06.13.07(am)

upper/ heavy

band facepulls and pressdown

benchpress
115/12x1
135/8x1
185/5x1
235/3x1
275/2x1
295/2x1
305/2x1

hammer s. incline
250/6x1
270/6x1
280/6x1

machine flyes
150/10x2
165/10x1

neutral grip pullup
75/6x2
75/6(bw/6 dropset)x1

low pulley rows
140/6x1
150/6x2

shrugs
225/8x3

[timberwolf]

06.13.07(am)

upper/ heavy

band facepulls and pressdown

benchpress
115/12x1
135/8x1
185/5x1
235/3x1
275/2x1
295/2x1
305/2x1

hammer s. incline
250/6x1
270/6x1
280/6x1

machine flyes
150/10x2
165/10x1

neutral grip pullup
75/6x2
75/6(bw/6 dropset)x1

low pulley rows
140/6x1
150/6x2

shrugs
225/8x3

06.13.07 (pm)

single arm dumbell press
left)
35/8x1
60/8x3
right)
same

single arm hammer curl
left)
45/9x3
right)
same

tate press
45's/10x3

seated calf raise (30sec rest)
95/15x5