Iceman's training log

[Iceman1800]

Bench day 5/1

cardio 40 min
abductor work 3x10
leg extensions 3x15
seated calf 3x20

drove to other gym

b 135x5 185x5 225x5 275x5 315x4

2bd 315x3 365x1

inc db 70x10 3 sets

rear laterals cable machine 3x10

overhead tri ext w/ bands 3x10

abs 3x20

 

[Iceman1800]

5/2 deadlifts

dl 315x5/5

romanian dl's 225x5 275x5/5

back lifts 135x5 185x5/5/5/5

high pulls 5x10

stiff arm pulldowns 5x10
front lat pulldowns 5x10
rear lat pulldowns 5x10
face pulls 5x15

bb curls 5x10
reverse curls 3x10
wrist curls 3x15

leg raises 3x15
band obliques 3x10
inc sitps 2x20

 

[Iceman1800]

5/4 bench day

3 bd 185x3 add monster mini's doubled x3 add mini's doubled x3 add 50# x2

lockouts 315x3 405x3 455x1 475x1

flyes 5x10

military press 5x10

front raises 3x10
side raises 3x10
rear raises 3x10

skulls 3x10
cable tri pressdown 5x10

leg raises 3x15

wrist curls

 

[Iceman1800]

squats 5/6

sq- 145x5/5 195x5/5 235x5/5 285x5

ssb sq narrow 150x5 200x5 250x5

ssb very wide 150x5/5/5

glute ham raises 3x10

calfs 3x20

 

[Iceman1800]

Bench day

b 135x5 185x5 225x5 275x5 315x4 335x1

4bd 365x3 405x1 435x1

db b w/purple band behind back 70x7/7/7

laterals 3x10

 

[Iceman1800]

deads

dl 135x5 185x5 225x5 275x5 315x5 365x1/1/1

romanian dl's 225x5 275x5 315x5

hypers 3x10

high pulls 3x10

back lifts 3x10

stiff arm pulldowns 5x10

front lat pulldowns 5x10

rear lat pulldowns 5x10

db curls 3x10

 

[Iceman1800]

Extra stuff

swings 1 arm 20# x20/20
swings 2 arm 40# x20/20

leg press 225x20 315x20 405x20 495x10

incline abs 25/20

wrist curls

 

[Iceman1800]

squats 5/11

sq 145x5 195x5 235x5 285x5 325x3 355x2

low box sq 145x3/3/3

hyper lifts 95x5 115x5/5

face pulls 5x15

lat pulls to abs 5x10

bb curls 5x10

hammer culs 3x7

wrist curls 3 sets

leg raises 3x15

standing ab crunch 3x15

hyper lifts- not sure the real name. elevate the front of a hyper bench and load weights on a bar in fromt of the bench reach down, grab the bar and do a hyper that way

 

[Iceman1800]

deads

chain susp rack pulls- worked up to 455x5 singles

back lifts 5x5

shrugs 5x10

glute hams 3x10

hack squat 3x10

latpulls front 5x10
rear 5x10
underhand 5x10

preacher curls 5x10

bb curls 3x10

db curls 3x10

wrist curls 3 sets

reverse curls 3x10

leg raises 3x15

band obliques 3x15

 

[Iceman1800]

Bench day 5/19

b wide grip 135x10 185x10 225x10 255x10/10

inc b 135x10 155x10 165x10/10/10

flyes 30x10 35x10/10

mil press 3x10

lat pulldowns 5x10 rear

lat pulldowns 5x10 front

seated rows 3x10

ephadrine fucked me up today, shakes and rapid heartbeat so a shortened workout

 

[Iceman1800]

squats 5/19

sq 375x3 felt good

leg press 5 sets of 10 working to 8 plates per side

leg curls 3x10

abs

feels like I am close to 100%. I'll start going heavy in June gettng ready for the Wolverine Open

 

[Iceman1800]

Bench day (Thursday)

5 bd w/dbl mini's 315x3 335x3 355x3 375x3 405x2

inc db- 55x10 5 sets

rear delts 5x10

skulls 5x10

lat pulldowns to rear 5x10

abs 3x10

rev curls 3x10

 

[Iceman1800]

Bench day

b- illegal wides 135x10 185x10 225x10 255x7

inc b 5x10

flyes 3x10

mil press 3x10

behind neck press 3x10

laterals 40,35,30,25,20,15x5 all one non-stop set

db rollbacks 55x7/7/7

tri pressdowns 3x15

 

[Iceman1800]

Bench day 6/9

2bd 185x3 add dbl mini x3 add dbl mini x3 add dbl mini-crushed

pin press 1" off chest 185x3 225x3 275x3

incline b- 135x6 185x6/6/6/6

side laterals 35x7/7/7/7/7

db rollbacks 55x7/7/7

face pulls 5x10

standing lat pulls to upper abs 5x10

abs

 

[Iceman1800]

squats 6/10

sq 135x5/5 185x5/5 235x5 285x5 325x3/3/3

box sq w/chains 235 plus 50# chain 2/3/3

gm's 225x5 285x5 315x5

glute hams 3 sets of 10

seated rows 3x10

incline abs 20/20

 

[Iceman1800]

Bench day

b w/dbl purples 135x3 185x3 225x3 275x1 315x1 365-needed help

db b 100x10 90x10 80x5 all one non-stop set

tri pressdowns 4x15

machine standing rows 4x10

rotator cuff hell 13 exercises all non-stop for rotators

abs 3x15

 

[Iceman1800]

squats 6/17

sq- 155x3 205x3 245x3 295x3 335x3 365x1 385x1 feels like a house on my back, wraps, no briefs

back lifts 150x3 200x3 250x1 300x1 350-miss

ghr 3x10

t bar rows 2x10

kettlebell swings 20 reps

 

[Iceman1800]

Bench day 6/19

2bd w/ dbl purples- 95x3 135x3 185x3 225x3 275x3 315-miss

2bd-225x10 1bd-185x10 full-135x10 all one non-stop set

lat pulls to nose 12/12/10 increase weight each set

sled drag front delts 2 trips rear delts 1 trip

incline abs 20/20/15

sled was pulling like front raises, then walk out slack in the rope then repeat the front raise movement. Walked around 200' each round trip

 

[Iceman1800]

I'm fully recovered from surgery now. Looks like my next meet is the first weekend in November. My goals are 700/600/600 although I feel I should be closer to 750 in the squat. Start cleaning up the diet tomorrow. BWT around 260 right now. I'll lift 275's.

 

[Iceman1800]

deads 6/20

face pulls 5x10
mini band tri pressdowns 40/30/30
side laterals 15x12/12

dl w/35# plates 115x3 185x3 255x3 305x3 355x3 405x3

leg press 250x10 450x7 650x7 450x10

underhand grip lat pulls 5x10

high pulls 225x10/10/10

hypers w/monster mini behind head 3x10