Monday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6; 225 x 3; 315 x 2; 365 x 1. Put on Red/Black Super Katana - 451 x 3 (2-board); 518 x 2 (2-board); 562 x 2 (1-board); 628 x 1 x 2; 639 x 1
NOTES: Had a little trouble touching with the 628 and 639. We'll see what happens next week...
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Rolling DB Ext - 50 x 10 x 2 sets; 60 x 10 x 2 sets
Hammer Curls
Lat Pulls
Abs
Saturday
Did not train
Saturday, August 29, 2009
Thursday, August 20, 2009
Competition Phase / Week 4 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 2 x 3 sets; 385 x 2
Rolling DB Ext - 45 x 10 x 4 sets
NOTES: This was sort of a down week before turning it up again next week. Also, I played 18 holes of golf in blazing tempatures Monday before training.
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 3 x 2 sets; 365 x 2 x 3 sets; 390 x 1; 415 x 1; 415 x 1 (pause)
Rolling DB Ext - 60 x 10 x 3 sets
Hammer Curls - 55 x 10 x 2 sets
Abs - 15 x 2 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 315 x 4; 365 x 2 x 3 sets; 385 x 2
Rolling DB Ext - 45 x 10 x 4 sets
NOTES: This was sort of a down week before turning it up again next week. Also, I played 18 holes of golf in blazing tempatures Monday before training.
Wednesday
Did not train
Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 3 x 2 sets; 365 x 2 x 3 sets; 390 x 1; 415 x 1; 415 x 1 (pause)
Rolling DB Ext - 60 x 10 x 3 sets
Hammer Curls - 55 x 10 x 2 sets
Abs - 15 x 2 sets
Saturday, August 15, 2009
Competition Phase / Week 3 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 231 x 3; 319 x 2; 385 x 1. Put on Red/Black Super Katana - (2-b0ard) 473 x 3; (1-board) 562 x 2; 606 x 2; 617 x 2 x 3
DB Presses (palms in) - 110 x 10 x 2 sets; 130 x 8
Hammer Curls - 45 x 10; 65 x 8
NOTES: I killed the first rep with 617 of 1-board but struggled with the groove on the second rep on every set. I believe I was flattening out on the first rep with was throwing me out of my groove.
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 6
Straight Leg DL - 135 x 8 x 2 sets; 225 x 8 x 2 sets; 315 x 8
DB Curls - 10 x 2 sets
Thursday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 3 x 2 sets; 335 x 2 x 5
JM Press - 95 x 10 x 4 sets
NOTES: Trained at Bad Attitude Gym in Carrollton, TX
Saturday
Did not train
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 231 x 3; 319 x 2; 385 x 1. Put on Red/Black Super Katana - (2-b0ard) 473 x 3; (1-board) 562 x 2; 606 x 2; 617 x 2 x 3
DB Presses (palms in) - 110 x 10 x 2 sets; 130 x 8
Hammer Curls - 45 x 10; 65 x 8
NOTES: I killed the first rep with 617 of 1-board but struggled with the groove on the second rep on every set. I believe I was flattening out on the first rep with was throwing me out of my groove.
Wednesday
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 365 x 3 x 2 sets; 405 x 2 x 4 sets; 405 x 6
Straight Leg DL - 135 x 8 x 2 sets; 225 x 8 x 2 sets; 315 x 8
DB Curls - 10 x 2 sets
Thursday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 225 x 6; 275 x 3 x 2 sets; 335 x 2 x 5
JM Press - 95 x 10 x 4 sets
NOTES: Trained at Bad Attitude Gym in Carrollton, TX
Saturday
Did not train
Saturday, August 8, 2009
Competition Phase / Week 2
Monday
Bench Press - Bar x 20 x 2; 143 x 8 x 2; 231 x 6; 231 x 3; 319 x 1; 385 x 1. Put on Black Super Katana - 496 x 3; 562 x 2 (2-board); 617 x 1 (1-board); 617 x 1 x 2 sets; 633 x 1
Dumbbell Press - 100 x 10 x 2 sets; 130 x 5; 100 x 8
Front Delt Raise - 15 x 2 sets
Tricep Pressdowns - 15 x 3 sets
VIDEOS:
617 - http://www.youtube.com/watch?v=VxWbkPkr5gQ
633 - http://www.youtube.com/watch?v=mUOZCJL0UQo
Wednesday
Did not train
Thursday
Bench Press (pinky on ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 2 sets
Rolling DB Ext - 50 x 10 x 4 sets
Hammer Curls - 50 x 10 x 3 sets
Saturday
Deadlift - 165 x 6 x 2 sets; 275 x 4; 319 x 3; 385 x 3; Put on new Titan Velocity Deadlift Suit (Conventional) - 473 x 3; 562 x 1; 617 x 1. Back to raw (no belt) - 385 x 3 x 3 sets
Reverse Hypers - 10 x 4 sets
Pullups - 6 x 3 sets
Shrugs - 75 x 20; 90 x 20
Video:
617 Deadlift - http://www.youtube.com/watch?v=ry77iRKf-8w
Bench Press - Bar x 20 x 2; 143 x 8 x 2; 231 x 6; 231 x 3; 319 x 1; 385 x 1. Put on Black Super Katana - 496 x 3; 562 x 2 (2-board); 617 x 1 (1-board); 617 x 1 x 2 sets; 633 x 1
Dumbbell Press - 100 x 10 x 2 sets; 130 x 5; 100 x 8
Front Delt Raise - 15 x 2 sets
Tricep Pressdowns - 15 x 3 sets
VIDEOS:
617 - http://www.youtube.com/watch?v=VxWbkPkr5gQ
633 - http://www.youtube.com/watch?v=mUOZCJL0UQo
Wednesday
Did not train
Thursday
Bench Press (pinky on ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 2 sets
Rolling DB Ext - 50 x 10 x 4 sets
Hammer Curls - 50 x 10 x 3 sets
Saturday
Deadlift - 165 x 6 x 2 sets; 275 x 4; 319 x 3; 385 x 3; Put on new Titan Velocity Deadlift Suit (Conventional) - 473 x 3; 562 x 1; 617 x 1. Back to raw (no belt) - 385 x 3 x 3 sets
Reverse Hypers - 10 x 4 sets
Pullups - 6 x 3 sets
Shrugs - 75 x 20; 90 x 20
Video:
617 Deadlift - http://www.youtube.com/watch?v=ry77iRKf-8w
Saturday, August 1, 2009
Competition Phase / Week 1
Monday
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on new Super Katana (red/black)...473 x 3 (3-board); 562 x 2 (2-board); 606 x 1 (1-board); 633 x 1 (1-board); 661 x 1 (1/2-board)
3-board press (pinky on ring) - 315 x 3; 365 x 3; 405 x 2; 365 x 3 x 3 sets
JM Presses - 10 x 3 sets
Low Rows - 10 x 2 sets
Flys - 10 x 2 sets
Abs
VIDEOS:
633 (1-board) - http://www.youtube.com/watch?v=XqHhuLT9dKo
661 (1/2-board) - http://www.youtube.com/watch?v=0Y11mK6EubE
Wednesday
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Straight Leg DL - 135 x 10 x 3 sets
NOTES: Trained at Olympus Muscle & Fitness in Laredo. All sets done with no belt. Good workout!
Thursday
Bench Press (pinky on the ring) - Bar x 20 x 2; 135 x 8 x 2; 225 x 6; 260 x 5; 300 x 5; 325 x 4 x 2 sets; 345 x 3 x 2 sets; 365 x 2 x 2 sets; 345 x 3 x 2 sets; 325 x 4; 300 x 6; 260 x 8; 225 x 10
Saturday
Did not train
Bench Press - Bar x 20 x 2 sets; 143 x 8 x 2 sets; 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on new Super Katana (red/black)...473 x 3 (3-board); 562 x 2 (2-board); 606 x 1 (1-board); 633 x 1 (1-board); 661 x 1 (1/2-board)
3-board press (pinky on ring) - 315 x 3; 365 x 3; 405 x 2; 365 x 3 x 3 sets
JM Presses - 10 x 3 sets
Low Rows - 10 x 2 sets
Flys - 10 x 2 sets
Abs
VIDEOS:
633 (1-board) - http://www.youtube.com/watch?v=XqHhuLT9dKo
661 (1/2-board) - http://www.youtube.com/watch?v=0Y11mK6EubE
Wednesday
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Straight Leg DL - 135 x 10 x 3 sets
NOTES: Trained at Olympus Muscle & Fitness in Laredo. All sets done with no belt. Good workout!
Thursday
Bench Press (pinky on the ring) - Bar x 20 x 2; 135 x 8 x 2; 225 x 6; 260 x 5; 300 x 5; 325 x 4 x 2 sets; 345 x 3 x 2 sets; 365 x 2 x 2 sets; 345 x 3 x 2 sets; 325 x 4; 300 x 6; 260 x 8; 225 x 10
Saturday
Did not train
Thursday, July 23, 2009
Phase 3 / Week 4 to USAPL Bench Press Nationals
Monday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 3; 345 x 3 x 4 sets
Dips - BW x 10 x 4 sets
Rear delts - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Abs
NOTES: After 6 weeks in gear training for Men's Nationals and then 6 weeks off, my raw strength is in the crapper right now. Unless things get better quickly I am going to bench about 135 at Bench Nationals.
Wednesday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 6; 319 x 6; 341 x 6; 385 x 6; 407 x 6
Rev Hyper - 50 x 10 x 3 sets
Pull ups - BW x 5 x 3 sets
Thursday
Bench Press (pinky on the ring) - Bar x 20; Bar x 10; 135 x 8 x 2 sets; 225 x 6; 255 x 5 x 2 sets; 300 x 4 x 2 sets; 320 x 3 x 2 sets; 345 x 2 x 2 sets; 365 x 1 x 2 sets; 345 x 2 x 2 sets; 320 x 3 x 2 sets; 300 x 5; 255 x 7; 225 x 9
Rolling DB Ext - 55 x 10 x 3 sets
Flys - 10 x 3 sets
DB Curls - 10 x 3 sets
Abs
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 275 x 4; 315 x 3 x 2 sets; 365 x 3; 345 x 3 x 4 sets
Dips - BW x 10 x 4 sets
Rear delts - 10 x 3 sets
Hammer Curls - 10 x 3 sets
Abs
NOTES: After 6 weeks in gear training for Men's Nationals and then 6 weeks off, my raw strength is in the crapper right now. Unless things get better quickly I am going to bench about 135 at Bench Nationals.
Wednesday
Squats - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 6; 319 x 6; 341 x 6; 385 x 6; 407 x 6
Rev Hyper - 50 x 10 x 3 sets
Pull ups - BW x 5 x 3 sets
Thursday
Bench Press (pinky on the ring) - Bar x 20; Bar x 10; 135 x 8 x 2 sets; 225 x 6; 255 x 5 x 2 sets; 300 x 4 x 2 sets; 320 x 3 x 2 sets; 345 x 2 x 2 sets; 365 x 1 x 2 sets; 345 x 2 x 2 sets; 320 x 3 x 2 sets; 300 x 5; 255 x 7; 225 x 9
Rolling DB Ext - 55 x 10 x 3 sets
Flys - 10 x 3 sets
DB Curls - 10 x 3 sets
Abs
Saturday, July 18, 2009
Read about efusjon Energy Drinks
I recently became involved with a company called efusjon and wanted to get your feedback on if is something you would be interested in. See below for more info. Let’s talk; I’d like to know what you think.
efusjon
I am encouraging all my family and friends to join me in enjoying these nutritious energy drinks instead of supporting the likes of Monster, Red Bull and Rockstar. The beauty of efusjon is you sign up for an auto-ship and each month these awesome drinks are delivered to your front door. Stick them in your ‘fridge and you grab one when you’re ready anytime of day. This is worth taking a serious look at. Please continue…
Join efusjon
How do you get this goodness in you, you ask? Simply click the following link: www.efusjon.com/bnichols. Next, click “JOIN efusjon”. Click the Associate Signup Option and follow the simple instruction from there. What you will want to next is establish your own website and share it with your friends and family. NOTE: efusjon is about launch a Facebook application that is going to explode this company and all it’s members to new heights! You are spending money on energy products already anyway, right?. Why not invest in a great opportunity in the meantime?
ABOUT efusjon
efusjon energy club products offer remarkable taste, pack tremendous energy and deliver health and vitality! efusjon's delicious and healthy energy drinks are created with you in mind. Whether you're 18 or 80, our energy drinks give your body exactly what it needs to thrive throughout the day and throughout your life! Made from 100% all-natural ingredients and with no preservatives or additives, efusjon's energy drinks give you a rich, smooth flavor you can enjoy anytime - completely guilt-free. So start your day with the bolt of delicious, nutritious energy your body and taste buds will crave! And you can enjoy our energy drinks anytime your body needs an extra boost! Best of all, efusjon's energy drinks come loaded with the power of nature's best ingredients! By joining the efusjon energy club you will be able to choose what type of drinks you desire on a monthly basis depending on your body's needs. Whether it's our energy drink that has antioxidant properties which help your body fight the free-radical toxins you take in each day, another one that combats basic fatigue, or both, the choice is yours. As we continue to add new and exciting healthy energy drinks to the efusjon energy club, you will be able to mix and match each month's order to suit your health needs. Not only does efusjon energy club offer the healthiest energy drinks available anywhere, but we also provide you with a unique opportunity to make a serious income! When you become an efusjon energy club Associate, you become part of the most unique compensation structure in the network marketing industry. Our revolutionary new system rewards you not only for the efforts of you and your organization, but even for sales in other people's organizations! It's part of the efusjon energy club's "share the wealth" philosophy that's a win-win for everyone!
GET Paid
Get healthy and get paid! At the efusjon energy club, we believe in healthy bodies and a healthy income. You can enjoy the delicious and nutritious virtues of our amazing energy drinks and reap the rewards from your very own successful efusjon energy club business. Under the efusjon energy club revolutionary new community compensation structure, you get rewarded in ways you never dreamed possible. It's a unique opportunity never before seen in the network marketing industry! Our "Community Overlap" plan rewards you not only for your efforts and your organization's efforts, but even for the efforts of people beside you and above you! With overlapping support from active Associates from the left, the right and above your organization, you can get paid for the efforts of people completely unaffiliated with you. To discover more about the efusjon energy club’s unique compensation structure please click on the compensation link either to the right, click here.
VIDEO
http://www.efusjonenergyclub.com/flv/fulllength.html
Even if you don’t want to share the opportunity with your friends and family, it is still worth the convenience of having these nutritious, healthy drinks shipped right to you. If this is something you think you would be interested in, please give me a call at 713-294-6008 and let’s talk. This thing is blowing up. I joined in late February and was #4037. Today, 7/17, there are over 52,000 members. Plus with the Facebook launch right around the corner the sky is the limit!
Let me know your thoughts one way or another.
Hope to hear from you soon,
Byron
www.efusjon.com/bnichols
efusjon
I am encouraging all my family and friends to join me in enjoying these nutritious energy drinks instead of supporting the likes of Monster, Red Bull and Rockstar. The beauty of efusjon is you sign up for an auto-ship and each month these awesome drinks are delivered to your front door. Stick them in your ‘fridge and you grab one when you’re ready anytime of day. This is worth taking a serious look at. Please continue…
Join efusjon
How do you get this goodness in you, you ask? Simply click the following link: www.efusjon.com/bnichols. Next, click “JOIN efusjon”. Click the Associate Signup Option and follow the simple instruction from there. What you will want to next is establish your own website and share it with your friends and family. NOTE: efusjon is about launch a Facebook application that is going to explode this company and all it’s members to new heights! You are spending money on energy products already anyway, right?. Why not invest in a great opportunity in the meantime?
ABOUT efusjon
efusjon energy club products offer remarkable taste, pack tremendous energy and deliver health and vitality! efusjon's delicious and healthy energy drinks are created with you in mind. Whether you're 18 or 80, our energy drinks give your body exactly what it needs to thrive throughout the day and throughout your life! Made from 100% all-natural ingredients and with no preservatives or additives, efusjon's energy drinks give you a rich, smooth flavor you can enjoy anytime - completely guilt-free. So start your day with the bolt of delicious, nutritious energy your body and taste buds will crave! And you can enjoy our energy drinks anytime your body needs an extra boost! Best of all, efusjon's energy drinks come loaded with the power of nature's best ingredients! By joining the efusjon energy club you will be able to choose what type of drinks you desire on a monthly basis depending on your body's needs. Whether it's our energy drink that has antioxidant properties which help your body fight the free-radical toxins you take in each day, another one that combats basic fatigue, or both, the choice is yours. As we continue to add new and exciting healthy energy drinks to the efusjon energy club, you will be able to mix and match each month's order to suit your health needs. Not only does efusjon energy club offer the healthiest energy drinks available anywhere, but we also provide you with a unique opportunity to make a serious income! When you become an efusjon energy club Associate, you become part of the most unique compensation structure in the network marketing industry. Our revolutionary new system rewards you not only for the efforts of you and your organization, but even for sales in other people's organizations! It's part of the efusjon energy club's "share the wealth" philosophy that's a win-win for everyone!
GET Paid
Get healthy and get paid! At the efusjon energy club, we believe in healthy bodies and a healthy income. You can enjoy the delicious and nutritious virtues of our amazing energy drinks and reap the rewards from your very own successful efusjon energy club business. Under the efusjon energy club revolutionary new community compensation structure, you get rewarded in ways you never dreamed possible. It's a unique opportunity never before seen in the network marketing industry! Our "Community Overlap" plan rewards you not only for your efforts and your organization's efforts, but even for the efforts of people beside you and above you! With overlapping support from active Associates from the left, the right and above your organization, you can get paid for the efforts of people completely unaffiliated with you. To discover more about the efusjon energy club’s unique compensation structure please click on the compensation link either to the right, click here.
VIDEO
http://www.efusjonenergyclub.com/flv/fulllength.html
Even if you don’t want to share the opportunity with your friends and family, it is still worth the convenience of having these nutritious, healthy drinks shipped right to you. If this is something you think you would be interested in, please give me a call at 713-294-6008 and let’s talk. This thing is blowing up. I joined in late February and was #4037. Today, 7/17, there are over 52,000 members. Plus with the Facebook launch right around the corner the sky is the limit!
Let me know your thoughts one way or another.
Hope to hear from you soon,
Byron
www.efusjon.com/bnichols
Thursday, July 16, 2009
Phase 3 / Week 3 to Bench Press Nationals
Monday - Sick
Tuesday - Sick
Wednesday - Sick
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 255 x 6; 295 x 5 x 2 sets; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4 x 2 sets; 295 x 6; 255 x 8; 225 x 10
Rolling DB Ext - 45 x 10 x 3 sets
Plate Raises - 45 x 10 x 3 sets
Abs
NOTES: Okay, if I am going to Bench Press Nationals, I need to get my act together mentally and physically. I believe the mental part of it is going to be tougher than the physical but here we go!!!
Friday - Off
Saturday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 5 sets
NOTES: No belt
Tuesday - Sick
Wednesday - Sick
Thursday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 225 x 6; 255 x 6; 295 x 5 x 2 sets; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 4 x 2 sets; 295 x 6; 255 x 8; 225 x 10
Rolling DB Ext - 45 x 10 x 3 sets
Plate Raises - 45 x 10 x 3 sets
Abs
NOTES: Okay, if I am going to Bench Press Nationals, I need to get my act together mentally and physically. I believe the mental part of it is going to be tougher than the physical but here we go!!!
Friday - Off
Saturday
Deadlift - 135 x 8 x 2 sets; 225 x 6; 315 x 5; 405 x 5 x 5 sets
Squats - 135 x 6 x 2 sets; 225 x 5; 315 x 5 x 5 sets
NOTES: No belt
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