Week of 8/29/11 through 9/4/11

New Mass work out, the last work out was way to much volume for my eating habits and I just couldn't keep the weight up with the volume.

Monday
Main Upper Focus

Bench Press 3x8 - AMAP@80%x1
160x8; 160x8; 160x8; 133x12

Dumbbell Overhead Press - 5x5
40x5; 40x5; 40x5; 40x5; 40x5

Pull-ups - 5x5
BWx10; BWx10; BWx8; BWx6; BWx6

Tuesday
Upper Accessory

Rolling Dumbbell Tri Extension - Shockwave x 3
15x4, 20x4, 25x4, 30x4, 35x4
15x4, 20x4, 25x4, 30x4, 35x4
15x4, 20x4, 25x4, 30x5, 35x4

Tri Pulldowns - AMAP with Gray Band
16x4*; 16x4*; 16x4*

*Refers to the amount of wraps around pull-up bar.

T-BAR Row - Shockwave x 3
44x4, 55x4, 66x4, 77x4, 88x4
55x4, 66x4, 77x4, 88x4, 99x4
66x4, 77x4, 88x4, 99x4, 110x4

Wednesday
Energy System Works

Stationary Bike x20min
Jog x20min
Elliptical x10min Forward
x10min Reverse

Thursday
Lower Main Focus

Squats - 8x3 - AMAP@80%x1
177x8; 177x8; 177x8; 144x19

Barbell Lunge - 3x8
111x8; 111x8; 111x8

Stiff-Legged Deadlift - 5x5
199x5; 199x5; 199x5; 199x5; 199x5

Friday
Typically Lower Accessory, random, unforeseen issues made this a 'rest' day.

Saturday
Lower Accessory + ABS

Bulgarian Split Squat - Shockwave x 3
4x15, 4x20, 4x25, 4x30, 4x35
4x15, 4x20, 4x25, 4x30, 4x35
4x15, 4x20, 4x25, 4x30, 4x35

Banded Ham Curl - Shockwave x 5* - Grey Band
*Tricky way of keeping track of this, since resistance is based on distance from bands anchor position

4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'

Weight Plank - AMAPx5min*
*As many reps as possible to total 5 min worth of work

6x5 min

Toe to bar Leg Raises - AMAPx3
BWx10; BWx8; BWx4

Sunday
Sleep, Eat, REST