Cannons, DE Lower, RE upper

7-17-12
"The Gun Show"
1a. Triceps rope push downs 3x15
1b. Standing DB curls 3x12

2a. BB curls w/fat grips 2x12
2b. Dips 2x20

3a. Supine DB triceps extensions 3x12
3b. DB hammer curls 3x12

4. Blast straps 3x20

7-18-12
Foam/LX ball rolling and seated glute/piriformis stretch
Combined exercises with movement drills

1a. Reverse hyper 4x12
1b. Squat to stand x 10
1c. Rollovers into v-sits x 10
1d. Bent knee iron cross x 5/side
1e. Quad knee circles x 10 fwd/ x 10 bkwd
1f. Mountain climbers x 10-15

2a. Lying leg curls w/5 lb. ankle weights 3x50
2b. Hip flexor stretch w/rear foot elevated x 30s/side
2c. Standing single leg calf/achilles stretch x 30 s/side holding a 25 lb. DB
2d. Leg swings x 10 front/back, x 10 side-to-side
2e. TKE's 3x15 each

3. Kneeling close grip lat pull downs 3x15

7-19-12
Amp'd lower
1. Box squat w/2 chains/side work up to 315x2x2 with briefs, 335x2x2, 355x2x2

2. Speed pulls (with briefs) - sumo - 245x1x2 sets, 275x1x2 sets, 295x1x3 sets. Pulled against doubled mini bands

7-20-12
Amp'd upper
1. Supine DB press on Swiss ball work up to 100x15. Rest 3 min then 100x13, then 70x26

2a. Reverse band JM press (light bands) 225x8, 245x6, 265x6, 285x6
2b. Mini band triceps push downs 4x25

3a. Mil. press 115x5, 135x5, 155x4
3b. CSR w/light band over bar) 3x10/70, 90, 115

4a. Mini band pull-a-parts 3x35, 35, 30
4b. DB side raises 2x15

5. Tall kneeling Paloff press iso-hold 4x30/s/side

That's the week. Friday I was dragging but that could be the RE work because everything else after the DB presses were a chore.

Stay strong,
Ed T.