Iceman's training log

[Iceman1800]

Bench day 6/23

sp b w/dbl monster mini's 2bd 155x3 10 sets

5bd w/dbl monsters 315x3 335x3 355x1 385x1

front raises 40x10 3 sets

arnold press 25x10 5 sets

db rollbacks 60x7 4 sets

skulls 75x10 3 sets

lats 3x10

abs 5 sets

static db holds 2 sets x 30 sec

 

[Iceman1800]

Bench day 6/26

4bd 315x3 385x3 425xmiss/1 445x1

2bd 275x10 1bd 225x10 full 135x10 all one giant set

tri pressdowns 3x12 increase weight each set

chest supported rows 3x7

sled drag - delts 2 trips front/ 2 trips rear

inc abs 4x15

 

[Iceman1800]

squats 6/24

sq 145x5 195x5 235x5 285x3 335x3 385x1 425x1/1

gm's 225x5 275x5 315x5

hack sq 3x10 paused reps

abs
forearms

this is the most weight I've had on my back since the surgery. felt ok. depth was nothing to brag about

 

[Iceman1800]

deads 6/27

rack pulls 315x3 365x3 405x1 455x1 505x1 405x5 this is the hardest I've strained sinec the surgery and nothing popped out so.....

leg press 250x10 450x10 650x7/7

shrugs 315x10 365x7 405x7

ghr 4x10

lat pulldowns 4x10

 

[Iceman1800]

Extra stuff 6/28

bb curls 3x10

leg raises 3x10

reverse curls 3x10

cardio 30 min

 

[Iceman1800]

Bench day 6/30

speed bench 2bd's w/ 2 sets of chain 155x3 - 10 sets 185x3

lockouts w/ 2 sets of chain 315x3 365x3 405x1 all held at top, top set not a max

side laterals 50x7 45x7 40x7 35x7 30x7 cheat form

rear laterals 30x10 3 sets

skulls 85x10 95x10 105x10 115x7 125x7

tri pressdowns 3x20

standing lat pulls to abs 5x10

face pulls 5x10

band oblques 3x10

wrist curls

 

[Iceman1800]

Bench day Sunday 7/3

reverse blues 225x5 335x5 425x3 475x1 515-miss add shirt 515x1 565x1 605-almost

tri bar bench 135x10 225x10 275x3 bar has handles facing each other with a fairly wide grip. tough exercise

tri pressdowns 3x15

shoulder horn 3x15

v-bar lat pulls to chest 3x10

standing abs 3x10

 

[Iceman1800]

squats 7/1 Friday

box sq- 145x2 195x2 235 w/2 sets of chain x2 8 sets speed real good, mostly working on form

ssb back lifts 150x3 200x3 250x3 300x1 320x1

hypers 3x10

seated rows 3x10

reverse curls 2x10

 

[Iceman1800]

deads 7/4

romanian dl's 225x3 315x3 365x3 405x3/3/3

leg press 250x10 450x10 650x7 700x7 750x3

high pulls 185x7/7/7

ghr 10/10/10

lat pulldowns 3x10

hanging leg raises

 

[Iceman1800]

Bench day

stability ball db bench 65x20/20/20

behind neck press 3x20

laterals 2x15

close grip skulls 3x10

abs

all work done was very light weight for higher reps

 

[Iceman1800]

deads 7/11

Great workout today

warmup stuff
leg press calf raises 3x25
band tricep pressdowns 4x25
lat pulldowns 3x10
squats 235x5/5/5

dl w/35# plates 285x3 355x3 405x3 455x1 felt great

leg press 450x10 650x10 750x3

shrugs 315x10 3 sets

hypers w/band behind neck 3x10

bent over rows 3x10

leg raises w/ weighted ball 3x10

grip work

 

[Iceman1800]

Bench day

speed bench w/dbl monster mini's 135x3 155x3 185x3 6 sets off 2bds

static bench 135x12seconds 225x12 seconds 275x8 seconds all around a 3" ROM starting around 4" off chest

incline db b 60x12 5 sets

skulls 3 sets of 10

lat pulldowns 5x10
standing lat pressdowns 5x10
standing lat pulls to chest 3x10
abs

hot as hell in the garage today

 

[Iceman1800]

Extra stuff

shoulder horn 3x15

rear laterals 3x12

fat bar tri pressdowns 3x25

neck harness 3x20

reverse curls 3x10

r/c sit-ups 3x10

 

[Iceman1800]

squats

sq 145x5 235x5 325x5 415x3/3 weight felt great today, solid under the bar and depth was good.

chain susp gm's 250x3 300x1 350x1

leg raises 3x10

 

[Iceman1800]

Bench day

4bd 315x3 385x3 425x1 455xmiss/1

2bd 315x10 1bd 225x9 full 135x7 all one non-stop set

tri pressdowns 3x15

face pulls 3x12

rotator hell 13 setsx10 20# dbs 1st 11 sets, 10# for last 2

inc abs w/med ball 3x10

 

[Iceman1800]

Rotator hell

db mil press
db overhead tri extension
db side raise thumbs up
db side raise regular way
db front raise thumbs up
db front raise regular way
bent over rear laterals thumbs up
bent over rear laterals regular way
bent over front raise thumbs up
bent over front raise regular way
zottman curls
front raise top half
front raise bottom half

all done for 10 reps non stop as one giant set

 

[Hank Jr]

That is a terrible thing to do to your shoulders. You should be ashamed of yourself

 

[Iceman1800]

Your shoulders will thank you for doing them

 

[Iceman1800]

deads 7/18

3 quart Gatorade workout today

chain susp rack pulls 225x3 315x3 405x3 455x3 515x1 545x1
add dbl/dbl mini's 225x5 275x5

leg press 450x10 650x10 750x5 800x2

high pulls 225x7/7/7

ghr 3x10

bb holds 275x20sec/30sec

the weights are really starting to feel good, 545 was a 40# pr and felt strong

 

[Iceman1800]

squats 7/22

Not one of my better days, form was off and the weight didn't feel real stable. Disappointing because my last few training sessions have been awesome.

sq- 145x5/5 235x5 325x5 415x1 435x1 325x5

gm's 225x5 275x5 315x5 365x3

ghr 3x10

leg raises 3x10