Training Logs for June 8, 2014

Good Morning,

I would like to first tell you that Friday night at YUMMA (Yuma United Mixed Martial Arts) was awesome. Got to meet a couple really cool guys that have the same goal, to get as strong as possible! We spent most of the time talking and a little time deadlifting. I look forward to going to these meetings and working as a team with these guys. It's really cool that we have a guy who competed on the national scale who can help us with forms and techniques. We are also looking at competing in 20 to 22 weeks. Until then, bring on the pain and the gains.

Yesterday was a rest day and today was focused on weak point training. Today was just 7 exercises focused on different parts of the body to bring up those areas. All work done was using Bodybuilding styles reps.  Done with a hard contraction with a slow eccentric (lowering) portion trying to hit 4 secs.

Warm up
Dumbbell internal and external rotation
Couple sets of 15 reps with light weight

Smith Machine Military Press
Bar only for 20 reps

Working sets
Smith Machine Military Press
50lbs X 10 reps
60lbs X 8 reps
60lbs X 8 reps
60lbs X 8 reps

EZ Bar Barbell Curls
55lbs X 12 reps
55lbs X 12 reps
55lbs X 12 reps

Calf Press on Leg Press
200lbs X 15 reps
200lbs X 15 reps
200lbs X 15 reps
200lbs X 15 reps
200lbs X 15 reps

Seated Leg Curls
225lbs X 10 reps
225lbs X 10 reps
225lbs X 10 reps
225lbs X 10 reps

Wide Grip Lat Pulldowns
120lbs X 20 reps
120lbs X 20 reps
120lbs X 20 reps

Lying Barbell Triceps Extension
75lbs X 11 reps
75lbs X 10 reps
75lbs X 10 reps

Roman Chair Crunches
10 reps
15 second rest
10 reps
15 second rest
10 reps
15 second rest
10 reps
15 second rest
10 reps
15 second rest
Static hold 10 seconds
15 second rest
Static hold 10 seconds

That was today's workout and it was a good one. Hit me up if you're interested in powerlifting or if you have questions about what I am doing.

God Bless
Travis