Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

Quote:

Originally Posted by PWGriffin

you got screwed on the bench that sux. Very long pause at the bottom.

Yeah, I know

Not to mention my bench is my weakpoint anyway.

Posted by: PWGriffin

Quote:

Originally Posted by Seanp156

Yeah, I know

Not to mention my bench is my weakpoint anyway.

It may seem like it. But think about it. Are our fucking chests supposed to be as strong as our hips?? nope. Good deadlifting by the way...form looked awesome. I can pull that, maybe a little more...but my form falls apart.

shut up, I'm workin on it.

Posted by: BigDyl

ROFTLFMAOF@ Your new avatar!!!!!!

ROFMAOFIAIUNFMOAIDUSR*#W&Q*EO)$483r542087208X 10000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 0000000000000000000000000000000000000

Posted by: Seanp156

Posted by: BigDyl

No Kitty!! GODDAMIT NO!! BAD KITTY!!

Meow?

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

No Kitty!! GODDAMIT NO!! BAD KITTY!!

Meow?

Posted by: AndrewSS

hahahah that avatar is t3h pwnage

Posted by: CowPimp

Quote:

Originally Posted by AndrewSS

hahahah that avatar is t3h pwnage

Indeed. That episode was pretty funny. I don't even play WoW, but I know the deal. I refuse to play because I would turn into that guy in the avatar if I did, haha.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Indeed. That episode was pretty funny. I don't even play WoW, but I know the deal. I refuse to play because I would turn into that guy in the avatar if I did, haha.

Quote:

Originally Posted by CowPimp

Indeed. That episode was pretty funny. I don't even play WoW, but I know the deal. I refuse to play because I would turn into that guy in the avatar if I did, haha.

The great Cowpimp has nothing to say about my PL meet and vids

.

Starts at bottom of pg 183.

Posted by: KelJu

Hey Sean, I haven't been able to surf IM as much cause of school work load, but I just got a chance to catch up.
Great job at the meet. Did that qualify you for another meet at a higher level?

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Hey Sean, I haven't been able to surf IM as much cause of school work load, but I just got a chance to catch up.
Great job at the meet. Did that qualify you for another meet at a higher level?

You don't really have to qualify.... They're pretty much open to anyone that wants to enter... I'm sure at the national level you probably need an invitation or something, but not for the meet I'm doing.

Posted by: Saturday Fever

Excellent lifting, good PRs, man. I hope you enjoyed the hell out of the experience.

Posted by: P-funk

good job.

why did you miss that first bench press? I couldn't tell? did the spotters touch the bar? Or did you rack it before the "rack" signal?

Posted by: AndrewSS

Wow sean, thuper dooper effort!

Posted by: fufu

Quote:

Originally Posted by AndrewSS

Wow sean, thuper dooper effort!

Posted by: KelJu

Quote:

Originally Posted by P-funk

good job.

why did you miss that first bench press? I couldn't tell? did the spotters touch the bar? Or did you rack it before the "rack" signal?

Lawl, Pfunk is getting as bad as kenwood about asking questions before reading the previous post.

Posted by: Seanp156

Quote:

Originally Posted by Saturday Fever

Excellent lifting, good PRs, man. I hope you enjoyed the hell out of the experience.

Thanks, I enjoyed it very much! I plan on doing more...

Quote:

Originally Posted by P-funk

good job.

why did you miss that first bench press? I couldn't tell? did the spotters touch the bar? Or did you rack it before the "rack" signal?

Forgot to wait for the "rack" command.

Quote:

Originally Posted by AndrewSS

Wow sean, thuper dooper effort!

Those gay ass smilies are too much

Quote:

Originally Posted by KelJu

Lawl, Pfunk is getting as bad as kenwood about asking questions before reading the previous post.

Hahaha, you got it... That's the seconds time he's asked a question in my journal that's already been answered

.

Anyway, I'm enjoying have some freedom in my diet this week... I'm still eating my regular meals though, I just snack on shit like poptarts whenever I want this week...

I'm having a tough choice to make... Stay in my weight class and work on putting 30lbs on my deadlift for the state record in my weight class, or pack on some muscle mass over the next 8 months or so... I'd probably go for the state record in February if I were to do it...

The state record, I believe is 457lbs (for the 181lbs weight class, but that might only be the novice and/or junior divisions). Ughh... I wish I could find a website with state records to verify this.

Posted by: CowPimp

Congratulations Sean! I like the squat. Nice and deep for a wide stance. Was that deadlift a PR?

Posted by: Seanp156

Thanks! Yeah, the 430lbs deadlift was a PR by 5lbs, and the 336lbs squat was a PR by 1lbs =p

Posted by: AndrewSS

do your eyes burn with sting and sweat?

loller

Posted by: Seanp156

leet song.

Posted by: AndrewSS

[im]true story[/im]

Posted by: AndrewSS

you should buy this shirt:

http://www.cafepress.com/buy/games/-/pv_design_prod/pg_1/p_storeid.79882490/pNo_79882490/id_14975919/opt_/fpt_/c_360/

Hahhaa, best SC of the episode:

thats my big boy

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

you should buy this shirt:

http://www.cafepress.com/buy/games/-/pv_design_prod/pg_1/p_storeid.79882490/pNo_79882490/id_14975919/opt_/fpt_/c_360/

Hahhaa, best SC of the episode:

thats my big boy

Lawl, we should both get them to go along with our "Arnold is Numero Uno" and "Shut up and G4me" shirts to wear out in public.

Posted by: AndrewSS

This is a true story, however neither of us really plays WoW so me wonders if we should.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

This is a true story, however neither of us really plays WoW so me wonders if we should.

I had a 6 month subscription at one point, but I only really played for 2-3 months...

Posted by: AndrewSS

yeah right, you are probably in the top 100 of people with highest ranks around the world... you are probably an elven guild master.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

yeah right, you are probably in the top 100 of people with highest ranks around the world... you are probably an elven guild master.

You got me... Actually, no if anything I'd be a clan leader in Dawn of War.

Posted by: Seanp156

W00t first day back to working out... Went pretty well except I went to the wrong gym @ 8:00...spent 30 mins trying to find the right one, went home, found it online, and then went and got there at 9:00 AM...

I called Tim (the American Record holder I met) and he was still there, but everyone else was gone... He spotted me on bench and then left. At least I know where the place is for tomorrow.

Flat BB Bench
45lbs x 20
95lbs x 8
135lbs x 6
175lbs x 2 (warmups to here)
195lbs x 7 sets x 3 reps (Tim didn't want to stay to spot me for the 8th

, Don't blame him) 75 sec RI's

BB Bent Rows
45lbs x 10
95lbs x 8
135lbs x 6
165lbs x 3
185lbs x 3 (a little too heavy)
165lbs x 7 sets x 3 reps - 75 sec RI's

Dips (45 sec RI's)
BW x 6 warmup
BW + 20lbs x 10 reps
BW + 20lbs x 8 reps
BW x 8 reps
BW x 6 reps
- Was a little dissapointed, though I could do +20lbs for 4 sets of 10 easy, but benching probably wore me out, hopefully I'll build up more strength, next week is 5x5 so I should be able to at least get a 25lbs plate for 5 sets of 5, hopefully +35... RI's are 75 sec next week too

Mid Grip Pronated Lat Pulls (45 sec RI's)
140lbs x 10
130lbs x 10
120lbs x 10
100lbs x 10 - LATS ARE FRIED between BB Rows and this!

Random Bicep work
45lbs x 8 warmup
65lbs x 10
- I was supposed to do 4x10, but even warming up with the bar felt heavy... Biceps and forearms were really tired from everything else... Oh well, bicep work is over-rated anyway

16 minutes treadmill interval work
3mph x 2 minutes
5mph x 1 min
3mph x 1 min
6mph x 1 min
3mph x 1 min
7mph x 1 min
3mph x 1 min
8mph x 1 min
3mph x 1 min
5mph x 1 min
9mph x 1 min
3mph x 2 mins
- I know this is only 14 minutes, the remaining 2 minutes were literally the time the treadmill took to speed up when I increased the speed...Thing's slow as hell...

Stretch & Rotar Cuff work

HEAVY SQUAT DAY TOMORROW!!!

Posted by: fufu

Nice benching with all that volume and RI's.

Squats ftw!!!!!

Posted by: Seanp156

Ty, next time IF I do 8x3 again I'll shoot for 205x8x3, but im not sure if I'll be sticking to this template or not since I'm training with those guys.

Lawl, I've already eaten quite a bit today... breakfast before driving around, a protein bar when I got home to find the right gym, an energy bar(with decent ingredients, rolled oats etc) after my weight session and before my cardio, and a shake with oats, banana, strawberry, PB and whey when I got home...

Posted by: AndrewSS

Quote:

Oh well, bicep work is over-rated anyway

are you a dumbass... bicep work is so important, I commit a whole day to it... DURRRR

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

are you a dumbass... bicep work is so important, I commit a whole day to it... DURRRR

True Story. Ughh damn this gay ass paper... I only have page 1 of 4 done... We have to write a 4 page paper on a document that's LESS THAN 3 PAGES... WTF IS THAT... Also, the document is simply a list of laws!! Total gheyness... I can write if I have material to write about, but I find it difficult to spew 4 pages of BS on a 3 page list of laws...

Posted by: Seanp156

First day with the new guys today, went pretty well... I ended up going pretty light because they changed my form a bit and wanted me to keep it light to get used to it. Going up to 225 next week, then 255 the week after that (beltless).

BB Box Squats - Not sure about box height, definately below parallel(lots of speed off the box)
45lbs warmups 3 sets
135lbs x 6
135lbs x 3 (warmups)
185lbs x 6 sets x 3 reps - Didn't track RI's

Dumbbell Romanian Deadlifts (First time doing these)
60lbs DB's x 10 (warmups)
80lbs DB's x 6 sets x 3 reps - 75 sec RI's
90lbs DB's x 2 sets x 3 reps - 75 sec RI's PB - easy to get a PB doing an exercise for the first time

Leg Press - 45 sec RI's
180lbs x 8
270lbs x 6 (warmups)
360lbs x 10
320lbs x 7
270lbs x 10
230lbs x 10 - NOT used to low RI's at all

Hyper Extensions - 45 sec RI's
35lbs DB x 4 sets x 10 reps - somewhat easy, should've gone with 45...

stretch

I'm going to be pretty sore the next few days... Even the treadmill intervals from yesterday left my lower body a little sore.

Posted by: fufu

lawl, looks like you shortened RI's quite a bit, nice workout.

Posted by: Seanp156

I think it's funny I squated less today than I benched yesterday.

Posted by: Stewart14

Quote:

Originally Posted by Seanp156

I think it's funny I squated less today than I benched yesterday.

I do that routinely

Posted by: Seanp156

I'm at the rec center right now... One of my HS friends is here and he said he could squat 500 for 12 reps to parallel or past... He and another friend were working squats just now.... I went over and he was doing 405lbs, but he was doing quarter squats... If that

Posted by: fufu

rofl, I saw some guys doing that shit last week at Gold's. I have yet to see anyone do a proper squat, very sad.

Posted by: Seanp156

Quote:

Originally Posted by fufu

rofl, I saw some guys doing that shit last week at Gold's. I have yet to see anyone do a proper squat, very sad.

The guys I lift with on saturday and sundays say they're they only ones they see squating besides this one woman that goes there

Posted by: fufu

Quote:

Originally Posted by Seanp156

The guys I lift with on saturday and sundays say they're they only ones they see squating besides this one woman that goes there

lawl, that is good for us serious lifters though. Makes the power rack more accessable.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl, that is good for us serious lifters though. Makes the power rack more accessable.

Oh, and after seeing my friends do a <quarter squat, I was like, "This is how you need to do it." and did a narrow stance and a wider stance squat with my bodyweight to show them. He was like, "No, you don't need to go that low unless you're in competition."

Posted by: AndrewSS

sean you are noob, 1/4 of the full motion is plenty

but yeah, here at my school I never see anyone do a full squat, usually people just stack as much weight as they can get on their shoulders and do a little motion... but finally these past few weeks this guy has been doing full range squats, first one I have seen so far

*ps. I am getting such a raging clue right now, ooooo its pointing that way now...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

sean you are noob, 1/4 of the full motion is plenty

Oh, and btw it's Grant I'm talking about if you didn't put it together.

Posted by: BigDyl

Lawl i'd like to see one of these so called 500 LB squatters do 315 ATF.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Lawl i'd like to see one of these so called 500 LB squatters do 315 ATF.

hehe, yeah...

Posted by: Seanp156

Woot, my CEE, Anabolic Matrix Rx, and Myotape got here today... My tri-o-plex bars will probably get here tomorrow.

10-16-06 measurements
Arms 14.5"
Right Leg 25"
Left Leg 25.5"
Waist 32.5"
Hips 39"
Chest 40"
Calfs 15.75"
BW 183lbs

Posted by: KelJu

Quote:

Originally Posted by AndrewSS

*ps. I am getting such a raging clue right now, ooooo its pointing that way now...

Omg, this is the biggest clue I've ever had. I just shot clue goo everywhere.

I bet you will love the Creatine Cee, I do. I was a non-responder to mono-hydrate, but I can tell a difference with CEE in about 25 minutes.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Woot, my CEE, Anabolic Matrix Rx, and Myotape got here today... My tri-o-plex bars will probably get here tomorrow.

10-16-06 measurements
Arms 14.5"
Right Leg 25"
Left Leg 25.5"
Waist 32.5"
Hips 39"
Chest 40"
Calfs 15.75"
BW 183lbs

Lawl, myotape rawks, so easy compared to regular tape. I got some CEE waiting in my home pantry for next week when I start back up. Why did you decide to get AMRX?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Lawl, myotape rawks, so easy compared to regular tape. I got some CEE waiting in my home pantry for next week when I start back up. Why did you decide to get AMRX?

I've used CEE before... I bought 1000g's a little over a year ago and it lasted ~9 months, since then I just used creatine/NO2 sups... Now I'm going to use regular CEE on my off days and after workouts, and VNS Jacked before my workouts. I just wanted to try AMRX...

Posted by: BigDyl

Lawl

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Lawl

What?

Posted by: CowPimp

All you bastards make me want to try creatine. I also hate you because you have a small waist.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

All you bastards make me want to try creatine. I also hate you because you have a small waist.

Lawl, a year ago in like november my waist was a 36

other measurements were pretty much the same or a little smaller, but arms were around 14.75-15" instead of 14.5" ... That was when I was around 190lbs.

My waist isn't really tiny, I'm only 5'10" aren't you like 6'1" CP?

Why don't you go ahead and try creatine? It's only like $35 for a years supply of CEE

http://www.bulknutrition.com/?products_id=1533

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Lawl, a year ago in like november my waist was a 36

http://www.bulknutrition.com/?products_id=1533

Even at like 8% body fat my waist is still 34 inches or so around. It's poo. 32 inches would be great.

It's not the price that keeps me from doing it. I just dunno. I'm kind of anti-supplement. The only things I take right now have health benefits besides their bodybuilding prowess: whey, multivitamin/mineral, fish oil, and green tea. I guess you can count dextrose as a supplement too if you wanted.

Posted by: AndrewSS

i stay away

Posted by: fufu

Lol, at the end of my last cut my waist was 30 1/2 inches. Hehehehehe.

Posted by: Seanp156

I think mine was probably 31-ish the week before my meet.

Posted by: AndrewSS

i doth wonder what my petite waist is

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

i doth wonder what my petite waist is

Lawl, you're probably like a 28 or 29

Anyway, I have a shift to work tonight... 7-9 PM... Pretty pointless, but oh well...

Posted by: AndrewSS

gee wiz, methinks a g4ming session is in yeorder this vweekend

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

gee wiz, methinks a g4ming session is in yeorder this vweekend

You're coming back!? I didst nawt know this... Do you have an autocross or something?.... It maybe be difficult because I have work on saturday from 5-9 PM and I have to be up at 6:00 am on saturday and sunday.

Posted by: AndrewSS

yeautocross on saturday, however didst thou yearn to g4me on thursday night?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

yeautocross on saturday, however didst thou yearn to g4me on thursday night?

Thursday I'm working out around 5ish, but afterwards we could. I don't have to do anything on friday until 1pm (work).

Posted by: AndrewSS

gee willicurs sounds thuper dooper

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

gee willicurs sounds thuper dooper

Could you be more ghey?

Posted by: AndrewSS

gee wiz, dont be hatin on t3h hand

Posted by: Seanp156

Pretty good workout today, I was happy with the military presses... I may try to go to 135 next time I do 8x3.

Standing BB Military Press
45lbs x 10
95lbs x 4 (warmups)
125lbs x 8 sets x 3 reps 75 sec RI's

Pullups
BW x 3 warmups
BW + 15lbs x 8 sets x 3 reps 75 sec RI's

Incline DB Press
50lbs x 2 sets x 10 reps 45 sec RI's
40lbs x 7 45 sec RI
35lbs x 9 45 sec RI
-Strength shot down after the first two sets, plus short RI's don't help

Cable Rows
80lbs x 10 45 sec RI
100lbs x 3 sets x 10 reps 45 sec RI's

Cable Tricep Pushdowns
50lbs x 10 45 sec RI
60lbs x 3 sets x 10 reps 45 sec RI's

10 mins stationary bike
random hill course
12/20 resistance
19.6 avg MPH
2.82 miles

stretch + rotar cuff work

Posted by: fyredup1286

Lookin good sean...likin the military press strength...good RIs too....

Posted by: Seanp156

Thanks, this is the first week back to counting my RI's... I hate it!

Posted by: fyredup1286

LOL...who doesnt hate it...u doin it part of a dynamic w/o...or wut for?

Posted by: Seanp156

Quote:

Originally Posted by fyredup1286

LOL...who doesnt hate it...u doin it part of a dynamic w/o...or wut for?

I'll be timing my RI's during the majority of my workouts... only exception is saturday/sunday when I'm training with some PLers and we have to wait to take turns.

Basically it's good to track RI's so you can change them up along with your set/rep schemes in order to not allow the body to adapt to certain rep/set/weight schemes.

Plus, it makes workouts shorter most of the time too.

Posted by: Seanp156

Lawl, I got my fitness assessments back from friday... I had to do this for one of my classes...

According to a 3 site(abdominal, quad, chest) caliper test, my BF is 8.9%

I think that's wrong...

Also, it said at complete rest I burn 2400 calories as day, and an additional 700 through food processing and daily activities for a grand total of 3100 per day without exercising. It recommends I have ~3600 cals per day... I'm probably getting between that and 4200 on any given day...

Posted by: DeadBolt

What up dip shit

Haven't been around in a while...whats going on? How'd you do on the PL meet?

I haven't seen you on aim dick...

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

What up dip shit

Haven't been around in a while...whats going on? How'd you do on the PL meet?

I haven't seen you on aim dick...

I'm on AIM occassionally, not too often though... There's a bunch of stuff about my PL meet on like pages 183-187 i think... In short, I was the only one in my weight class/division so i won... Overall out of ~40 people at the meet, I was ~20th, and that included going against some equipped lifters. It was a fun time, I'll probably do more... I'm training with a group of PLers I met at the meet on Saturday's and Sunday's now, most of them are pretty damn strong and knowledgeable.

Posted by: AndrewSS

niceeeeee

bra

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

niceeeeee

bra

Niiiiiisssssssssse.

Come on bra, you need to accept Christ bra.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Yes it does, but it kills some of the fun.

Posted by: AndrewSS

niiiiiccceeeee

niiiicceeeee

where were all the sex addict teachers when I was a kid

BRA!

Posted by: Seanp156

Debilitating workout today... Deadlifts were brutal... I thought I'd have to lower the weight after the first 3 sets or so, but I managed... Spent WAY too long in the gym though... probably ~2 hours... Talked to a couple people

.

Conventional Deadlifts off the floor (no belt)
135lbs x 10
185lbs x 6
225lbs x 3
275lbs x 2
315lbs x 1 (warmups)
335lbs x 8 sets x 3 reps - 75 sec RI's

Hack Squats
just the machine x 6
+90lbs x 3 (warmups)
+180lbs x 5 sets x 3 reps - 75 sec RI's PB??
+140lbs x 3 sets x 3 reps - 75 sec RI's

Glute Ham Raises
BW + 25lbs plate x 4 sets x 10 reps - 45 sec RI's

Decline Situps
BW + 25lbs plate x 10 reps - 45 sec RI
BW + 35lbs DB x 3 sets x 10 reps - 45 sec RI's

Cambered Bar Seated Shrugs (The guy that got me in contact with the powerlifters I train with showed me how to do these).
95lbs x 12 reps
95lbs x 12 reps
115lbs x 3 sets x 12 reps ~45 sec RI's, this was pretty light for me

stretch

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Debilitating workout today... Deadlifts were brutal... I thought I'd have to lower the weight after the first 3 sets or so, but I managed... Spent WAY too long in the gym though... probably ~2 hours... Talked to a couple people

Those are fun, aren't they?

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Those are fun, aren't they?

They're nawt exactly my favorite

. I think I like rope cable crunches better than anything else for abs... I can feels those more than any other ab work I've done.

Posted by: KelJu

Quote:

Originally Posted by Seanp156

They're nawt exactly my favorite

. I think I like rope cable crunches better than anything else for abs... I can feels those more than any other ab work I've done.

Really? I might have to give those a try.

Posted by: AndrewSS

"were on a quest!"

Posted by: AndrewSS

"cock bandit was slain by tree head wood fist"

Posted by: Seanp156

Andrew and I did some leet questing in Diablo 2... I'm slowly turning into my avatar.

Posted by: AndrewSS

true story.

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Andrew and I did some leet questing in Diablo 2... I'm slowly turning into my avatar.

Haha. I miss my computer gaming days. I still whip one out occasionally, but I used to fiend out the FPS games. Diablo 2 was fun, but I never did the online thing much...

Posted by: Seanp156

Flat BB bench
45lbs x 2 sets x 10 reps
95lbs x 8
135lbs x 6
185lbs x 3 (warmups)
205lbs x 3 reps
205lbs x 2 reps
185lbs x 3 sets x 5 reps - last set was better than the first two, the guys told me I needed a lot more speed off my chest and it helped.

BB Bent Rows
45lbs x 10
95lbs x 8 (warmups)
135lbs x 2 sets x 12 reps
135lbs x 9 reps
- These were supposed to be 30 sec RI's... They were probably closer to 45 sec, and one of them the guys needed a side spotter between my sets, so that was probably ~1-1.5 min RI

Dips
BW x 5 warmups
BW + 25lbs x 5 sets x 5 reps - 75 sec RI's

Pulldowns
150lbs x 5 reps - 75 sec RI
160lbs x 4 sets x 5 reps - 75 sec RI's

Standing Preacher Curl (first time doing them standing)
50lbs x 5
60lbs x 5
70lbs x 5
60lbs x 4
-didn't really keep track of RI's, they were probably 45-60 sec, they were supposed to be 75 sec though

Break: Ate an energy bar

Cardio:
10 mins elliptical
6 resistance on low points, 12 resistance on high points
-|_|-|_ course
125 cals
.89 miles

stretch + rotar cuff work

Posted by: fyredup1286

niice lookin w/o man...yea...nd i hear ya bout the comp. gamin days...man...i can just remember playin starcraft online for like hours on end...it wus nutz...the tourneys nd shit. It brings me back...lol

Posted by: Seanp156

Work is so exciting...... There's literally 3 people here in the fitness room besides me

I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now...

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

Work is so exciting...... There's literally 3 people here in the fitness room besides me

I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now...

Everyone's still too drunk to be working out.

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

Work is so exciting...... There's literally 3 people here in the fitness room besides me

I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now...

glad to see your working hard whilst on IM

Posted by: Brutus_G

Looking strong sean.

Posted by: Seanp156

Lawlz... Yes, work is so rough for me... I mean, I have to do my homework and post on IM when I'm there!

Pretty good workout today... I dropped leg press in favor of ab work... "Isolating" the quads once a week on my deadlift day is probably enough... I might ditch the hack squat machine for the leg press, I'm not a huge fan of hack squats... Eventually I might just do some olympic squats or front squats instead.

Barbell Box Squats (not sure about box height...somewhere between 12-18" definately below parallel though).
45lbs x 3 sets x 6 reps
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 2 (warmups)
225lbs x 6 sets x 3 reps
- next week going to do 225 for 3 sets of 3, then 275 for 3 sets of 2, still no belt

DB Romanian Deadlifts
60lbs DB's x 3 sets x 12 reps - 45 sec RI's

Rope Cable Crunches
165lbs x 13
150lbs x 14
135lbs x 15
120lbs x 20
- didn't count RI's strictly, probably ~ 45 sec

Hyper Extensions
60lbs DB x 5 sets x 5 reps - 75 sec RI's

stretch

Posted by: Double D

Workouts look pretty solid. Hows the nutrition going?

Posted by: Seanp156

Quote:

Originally Posted by Double D

Workouts look pretty solid. Hows the nutrition going?

Not bad for the most part... I did have pizza both thursday and friday night though, but that's not a normal occurance

.

Usually goes something like
breakfast: 4 egg whites, .75 cup oats (usually in skim milk..sometimes cooked), .75 cups cottage cheese, 1TBSP flax oil

shake: water, ice, .66 cups outs, banana, frozen strawberries, 2 TBSP natural PB, 1 scoop whey

meal 2: ~6oz chicken breast, .5 cups brown rice, 1 cup veggies, 1 TBSP olive oil

shake: water, ice, .66 cups outs, banana, frozen strawberries, 2 TBSP natural PB, 1 scoop whey

meal 3: ~6oz steak, either .5 cups brown rice, or 1 white potato, 1 cup veggies, 1 TBSP flax oil

meal 4: whole grain bagel with natural PB, 1 cup cottage cheese

water: 100-160 oz per day
snack: protein bar(tri-o-plex) if it's a long shift at work in addition to a shake(5-6 hours).

Vitamins/minerals: multi, vit E, beta carotine, fish oil caps, vit B complex, vit C.

Posted by: Double D

Looks pretty solid to me.

Posted by: Seanp156

Bleh... 3x12 30 sec RI's sucks...

Standing Military Press
45lbs warmups
75lbs x 2 sets x 12 reps - 30 sec RI's
75lbs x 9 reps 10 sec break 75lbs x 3 reps - 30 sec RI between set 2 & 3

Chinups - 30 sec RI's
BW x 8
BW x 4
BW x 3

~1 min RI
Close Parallel Grip Chins
BW x 5

Incline DB Press
40lbs x 5
55lbs x 4 (warmups)
65lbs x 3 sets x 5 reps - 75 sec RI's
60lbs x 2 sets x 5 reps - 75 sec RI's

Cable Rows
1350lbs x 5 - 75 sec RI's
150lbs x 2 sets x 5 reps - 75 sec RI's
140lbs x 2 sets x 5 reps - 75 sec RI's

Skull Crushers
70lbs x 5 - 75 sec RI's
70lbs x 4 - 75 sec RI's
60lbs x 3 sets x 5 reps - 75 sec RI's

Treadmill Sprint Intervals
2 mins @ 3mph
1 min @ 5mph
1 min @ 3mph
1 min @ 6mph
1 min @ 3mph
1 min @ 7mph
1 min @ 3mph
1 min @ 8mph
1 min @ 3mph
1 min @ 9mph
1 min @ 3mph
1 min @ 10mph - fastest the treadmill can go
2 mins @ 3mph

stretch & rotar cuff work

Posted by: Brutus_G

Hey sean what's your current weight?

Posted by: Double D

Good ole sprints. Damn those suck!

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

Hey sean what's your current weight?

Not 100% sure, it's been 185-186 the last couple mornings, but I think I might be holding onto water for some reason... I did start creatine back up about a week after my meet, so that might be part of it, but it's CEE.

Quote:

Originally Posted by Double D

Good ole sprints. Damn those suck!

Heh, I like it better than steady pace cardio... More "fun."

Posted by: Double D

Ya that is true, I hate cardio in general! I normally play some basketball or something like that. Cant stand the constant running or sprinting on a treadmill.

Posted by: CowPimp

I feel you on the short rest intervals and high repetitions. It hurts the ego and burns like a bitch.

Posted by: Double D

Just soon do something I enjoy, other wise I wont do it. I am not looking to compete anymore, therefore the good old treadmill can go to hell.

Posted by: Seanp156

Tomorrow's 3x12 on deadlifts, then 3x12 on leg press right after it, 30 sec RI's on both

Posted by: AndrewSS

3x12 deadlifts with 30RI - have fun with that.

Posted by: Seanp156

I'm sure I will.

Posted by: Seanp156

Not a bad workout, deadlifts and leg press went more smoothly than I thought.

Conventional Deadlifts
135lbs x 10
185lbs x 5 (warmups)
205lbs x 3 sets x 12 reps - 30 sec RI's... I knocked these out pretty easily, may have been able to use 225lbs.

Leg Press (feet low and narrow stance on the pad)
90lbs x 8
180lbs x 6
270lbs x 3 sets x 12 reps - 30 sec RI's

Glute Ham Raise
25lbs plate x 5 warmup
40lbs DB x 5 sets x 5 reps - 75 sec RI's

Decline Situps
25lbs plate x 5 warmup
50lbs DB x 5 sets x 5 sets - 75 sec RI's

Cambered Bar Seated Shrugs
95lbs x 5 warmups
145lbs x 5 sets x 5 reps - 75 sec RI's

stretch

Posted by: AndrewSS

Hey its seany p: http://www.youtube.com/watch?v=VNQ1J...elated&search=

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Hey its seany p: http://www.youtube.com/watch?v=VNQ1J...elated&search=

"Yeah, I only weigh 90lbs."

Posted by: mike456

hey sean just wanted to tell you, that rob enabled links in the sigs again

Posted by: Seanp156

Quote:

Originally Posted by mike456

hey sean just wanted to tell you, that rob enabled links in the sigs again

lawl, ty.

Posted by: Seanp156

Wells, I feel like shat... I drank some last night, didn't get home til 3:15 AM, and got up at 6:00 AM, so I got around 2 hours of sleep last night...

To make matters worse, once I got to the gym at 8:00 AM, none of the guys were there and they didn't show up... If I'd have known that, I would've just slept until 11 since I also have work at 1pm today... I called one of them and left a message asking what was up and if they're going to show tomorrow... If not, I'll just sleep in late and hit the gym that's 5 mins from my house... The thing that made me mad is they didn't bother to tell me... On Sunday last week, Glenn said, "Saturday?" and I said, "Yeah..." Pretty sweet...

Workout was pretty shitty besides benching which was alright all things considered... I repped 195lbs more than I ever have before, but no record breaking weights for sure...

Flat BB Bench ~ 1.5 min RI's
45lbs x 14
45lbs x 12
95lbs x 8
135lbs x 6 (warmups)
185lbs x 6
185lbs x 6
195lbs x 6
195lbs x 4 on my own + 2 with light assist

BB Rows - 1 min RI's
45lbs x 8
95lbs x 8
135lbs x 4 (warmups)
155lbs x 2 sets x 6 reps pronated
155lbs x 2 sets x 6 reps supinated

Dips
BW x 3 - NOT happening today... lol. This was intended as a warmup, and I was planning to do 6x3 with BW+50 but between being tired and having my tris fried by benching I opted for something else...

Rope Cable Pushdowns ~45 sec RI's
80lbs x 6
90lbs x 6
100lbs x 6
110lbs x 12 - bleh... All this was pretty light.

Mid/Wide grip pronated pulldowns - 1 min RI's
140lbs x 5 sets x 8 reps

Standing Preacher Curls - 1 min RI
50lbs x 3 sets x 8 reps
50lbs x 6 reps

rotar cuff work.......... Cardio was NOT a good idea today so I skipped...

Posted by: fufu

lawl damn I personally would have skipped the whole thing. Nice benching though. Get some sleep!

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl damn I personally would have skipped the whole thing. Nice benching though. Get some sleep!

Looking back on it, that's really what I should have done, but I was excited to train with them, then they weren't there... I thought since I made the effort to get there I might as well train... Can't sleep now, I have work at 1pm... I'll probably go to bed at like 8PM tonight though...

Posted by: fufu

Yeah after you get home straight to bed young man! Maybe after some cs...

Posted by: Seanp156

Quote:

Originally Posted by fufu

Yeah after you get home straight to bed young man! Maybe after some cs...

Nein, nein... After I get home (5PM) will be meal #5, and I'll have meal #6 around 7 or 8pm, then to bed... Probably won't game at all... I should do homework if anything, but I'll probably do some of that at "work."

Posted by: fufu

Fuck homework! Fuck it up its stupid ass!

Posted by: CowPimp

Quote:

Originally Posted by fufu

Fuck homework! Fuck it up its stupid ass!

Agreed. Fuck homework. CS > Homework.

Posted by: AndrewSS

so how many hoes did you bang last night?

loller, no way could I have gotten up to train that early after going to bed 2-3 hrs ago. Congrats there, go to bed after work - screw HW

Posted by: BigDyl

Lawl, noice numbers. You need more sleep son. Go to bed at 11 and get up at 7-8.

Posted by: AndrewSS

sean reports he banged roughly 11 hoes and probably atleast one pizza

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

sean reports he banged roughly 11 hoes and probably atleast one pizza

I didn't know I banged a pizza

Posted by: AndrewSS

well.... you did - it probably was the double cheese meatlovers with cheese in the crust from pizzahut, I bet you stuffed that crust

, bahahahahhah

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

well.... you did - it probably was the double cheese meatlovers with cheese in the crust from pizzahut, I bet you stuffed that crust

, bahahahahhah

That's enough homo-erotica out of you, sir.

Posted by: AndrewSS

hahahhaha... well dont be ashamed of your sexual love for pizzahut, its ok.

Posted by: fufu

Quote:

Originally Posted by AndrewSS

well.... you did - it probably was the double cheese meatlovers with cheese in the crust from pizzahut, I bet you stuffed that crust

, bahahahahhah

Posted by: Seanp156

Pretty good workout today... I slept in til ~10 AM (after the time change), so I got about 11 hours of sleep...

This means I didn't go to the other gym to see if the guys were there, I just went to the one close to me...

BB Box Squats (fairly low box probably 12", put a 45 plate on top of it)
45lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 3 (warmups)
225lbs x 3 sets x 3 reps
255lbs x 2 sets x 2 reps
275lbs x 2 - Probably could've hit this for the last 3 sets, but I didn't want to make a 50lbs jump after not having gone above 225lbs for ~4-5 weeks...

DB Romanian Deadlifts - 60 sec RI's
70lbs x 6
75lbs x 3 sets x 6 reps - Probably could've used 80's or 85's....

Rope Cable Crunches - didn't track RI's... Probably ~60 sec...
150lbs x 25
170lbs x 15
150lbs x 12

Hyper Extensions - 60 sec RI's
BW x 8
25lbs x 6(warmups)
50lbs x 5 sets x 8 reps

stretch

Posted by: fufu

Good stuff. I bet you could have used even heavier DB's than 85's for the RDL's.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Good stuff. I bet you could have used even heavier DB's than 85's for the RDL's.

Possibly... It's more grip limited than anything else, methinks.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Possibly... It's more grip limited than anything else, methinks.

Hmmm, straps might come in handy in that case. I've actually been thinking about getting some.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Hmmm, straps might come in handy in that case. I've actually been thinking about getting some.

I have straps... I just refrain from using them because I want a stronger grip... I do use my chalk though.

Posted by: Brutus_G

Quote:

Originally Posted by Seanp156

I have straps... I just refrain from using them because I want a stronger grip... I do use my chalk though.

I have some straps and i also dont like to use em. I actually seem to get a weaker grip when using them.

Posted by: fufu

Quote:

Originally Posted by Seanp156

I have straps... I just refrain from using them because I want a stronger grip... I do use my chalk though.

Yeah but in some specific cases I think they would be fine. You can train grip too. I have never used them myself and I like the idea of being completely raw. I haven't ruled them out for the future though.

Posted by: gwcaton

Sean,

checked out your latest pics. how was the PL meet?

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Sean,

checked out your latest pics. how was the PL meet?

Check it out starting on page 183 for full details. http://ironmagazineforums.com/showth...46563&page=183

Overall it was pretty good, slightly dissapointing bench though, squat and deadlift were PRs. Met some awesome people there I train with on saturday and sunday now.

Posted by: gwcaton

Quote:

Originally Posted by Seanp156

Cool ! Nice deads

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Cool ! Nice deads

Oh yeah, there's video links somewhere back there too... here they are in case you missed them:

http://www.youtube.com/profile_videos?user=resistance156

Posted by: Seanp156

Pretty good workout today... Military Press killed my DB presses though...

Standing BB Military Press - 60 sec RI's
45lbs x 8
85lbs x 6
95lbs x 4
115lbs x 3 sets x 6 reps
115lbs x 4 reps - fought hard for a 5th, but didn't make it... bar was stuck for a good 4 seconds or so...

Pullups mid grip pronated - 60 sec RI's
BW x 3 sets x 6 reps
BW x 3 reps pronated + 1 rep supinated

Incline DB Press - 60 sec RI's
50lbs x 3 sets x 8 reps
45lbs x 2 sets x 8 reps

Cable Rows (I'm not really liking these, I'll probably swap them for DB rows or T-bar rows) - 60 sec RI's
110lbs x 8
120lbs x 2 sets x 8 reps
110lbs x 2 sets x 8 reps

Tricep Pushdowns (straight bar) - 60 sec RI's
60lbs x 8
70lbs x 8
70lbs x 8

stretch + rotar cuff work... No cardio today, I have a midterm in 3 hours and it would probably be a good idea if I actually studied some...

Posted by: fufu

I'm not a fan of bilateral cable rows much at all. I pretty much cut them out, but I did single armed cable rows and I liked them so much better. Maybe you could give it a shot and see how you like it.

Posted by: KelJu

Nice military presses. My military press numbers suck major donkey balls. I might start copying your rep scheme.

Posted by: AndrewSS

le geod standing bb mil presses

got your selection of PSP g4mes yet?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

le geod standing bb mil presses

got your selection of PSP g4mes yet?

Nein, not yeeet... EBGames is sold out of Killzone Liberation...

Posted by: gwcaton

That was a nice wo

Can't wait to start putting up numbers like that again.

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

That was a nice wo

Can't wait to start putting up numbers like that again.

Thanks, I'm excited for next week... I think I'm going to go for 135lbs 8x3 on standing military press!

Tomorrow's 4x6 on deadlifts... Should be fun.

Posted by: AndrewSS

well hooker sauce, why dont you take vice city stories to the jim today and play between sets, bahaha

Posted by: Seanp156

Weight's around 187lbs in the morning now... This was a hard workout... That is all...

Conventional Deadlifts off the floor (no belt)
135lbs x 10
185lbs x 6
225lbs x 4
275lbs x 2 (warmups to here, chalk on after this set)
315lbs x 4 sets x 6 reps - 60 sec RI's

Leg Press
180lbs x 6
270lbs x 4 (warmups)
360lbs x 4 sets x 6 reps - 60 sec RI's

Glute Ham Raise - 60 sec RI's
BW x 6
25lbs plate x 4 (warmups)
35lbs x 8
35lbs x 8
35lbs x 7
25lbs x 8
25lbs x 8

Decline Weight Situps
40lbs DB x 5 sets x 8 reps - 60 sec RI's

Cambered Bar Seated Shrugs
115lbs x 4 sets x 8 reps - 60 sec RI's.... was supposed to get 5 sets, but my stomach wasn't being very cooperative...

stretch

Posted by: AndrewSS

gee wiz, good le dead lifts

Posted by: fufu

Nice deadlifts w/ the RI's.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

gee wiz, good le dead lifts

Quote:

Originally Posted by fufu

Nice deadlifts w/ the RI's.

Thanks... That last 2 sets seemed like they took forever... I had to pause midway through them to get a little "break" heh. On the last rep of the last set, I had to switch my mixed grip hands...

Posted by: AndrewSS

what were you listening to?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

what were you listening to?

Hrmm... Methinks Disturbed. I think 10,000 Fists, Liberate, Voices, The Game, Guarded and Stupify were the songs I was listening to whilst deadlifting.

Posted by: Seanp156

Good workout. Bodyweight was 188lbs this AM... A little bloated from pizza and cookies I think

.

Close Grip Bench (I'm pretty much as stong on these as my normal grip

I guess my shoulders and tris are a lot stronger than my chest).

45lbs x 8
45lbs x 8
95lbs x 8
135lbs x 5 (warmups)
165lbs x 5
175lbs x 5
185lbs x 3 sets x 5 reps PB for close grips

BB Rows -75 sec RI's
45lbs x 8
95lbs x 8
155lbs x 2
175lbs x 3
175lbs x 5 sets x 3 reps (straps on here... I know, I know...)
185lbs x 3 sets x 3 reps

Dips - 45 sec RI's
BW x 2 sets x 10 reps
BW x 9 reps
BW x 5 reps

Pulldowns - 45 sec RI's
130lbs x 10
130lbs x 10
120lbs x 7
110lbs x 10

Standing Preacher Curls
50lbs x 10
50lbs x 7

Rotator Cuff Work

16 minutes treadmill interval work up to 10mph

stretch

Posted by: fyredup1286

wow man...ur numbers are lookin really good...keep up the good work...especially with the RIs...

Posted by: AndrewSS

doth good vwerkout...

I got GTA:VCS last night... however I cant find my charger, thus my psp isnt fully charged, thus I cant update the PSP... thus I am screwed... I have a car charger that I have been using lately, but I am just going to find someone in the dorm somehow that has a PSP

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

doth good vwerkout...

I got GTA:VCS last night... however I cant find my charger, thus my psp isnt fully charged, thus I cant update the PSP... thus I am screwed... I have a car charger that I have been using lately, but I am just going to find someone in the dorm somehow that has a PSP

How do you lose the charger? Way to go rtard... Also, why the hell didn't you get Killzone... That infuriates me.

Posted by: AndrewSS

^ hahaha, i have upset the gaming god

Posted by: fufu

You haven't upset me.

Posted by: AndrewSS

^ well... youre not a g4ming god...

Posted by: Seanp156

Ughh, school sucks monkey bawls.. I just registered for winter quarter... Seriously, I might prefer to do something "easy" school wise so I can become a cop or firefighter than have to get a masters or PhD to be successful in a given field.

Posted by: Burner02

dam, sean..been a while since I've been in here...you're gettin' bigger!

Posted by: Seanp156

Quote:

Originally Posted by Burner02

dam, sean..been a while since I've been in here...you're gettin' bigger!

Lawl, been trying to...

Posted by: KelJu

Quote:

Originally Posted by Seanp156

Ughh, school sucks monkey bawls.. I just registered for winter quarter... Seriously, I might prefer to do something "easy" school wise so I can become a cop or firefighter than have to get a masters or PhD to be successful in a given field.

Your on the quarter system?

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Your on the quarter system?

Yeah... I actually kind of like it.

Posted by: Seanp156

Good workout today, got a couple squat PR's... The second PR ALMOST puts my squat at 2 times bodyweight.. Just about 5lbs short. I only did 3 exercises, but I was there for like... 2 hours, heh...

Barbell PL Parallel Squats
45lbs x 8
45lbs x 8
135lbs x 4
135lbs x 4
185lbs x 3
225lbs x 2 (belt on here)
275lbs x 1
300lbs x 1 (wrist wraps on here)
325lbs x 1 (warmups)
350lbs x 1 PB
365lbs x 1 PB

Rack-Walkouts/Setup
405lbs x 1 PB for what it's worth...

Barbell SLDL's
135lbs x 10
225lbs x 3 sets x 8 reps (straps)

Rope Cable Crunches
140lbs x 20
150lbs x 20
170lbs x 11

stretch

Posted by: fufu

Nice squat!

It's funny to me, because I'm singles for back squats today, and I'll probably set a new 1RM PR too.

Posted by: Seanp156

Thanks, though in a way, I feel like a bit of a whore just doing powerlifter style parallel squats with a belt, but at the same time, that's what I'm training for...

I haven't done olympic style back squats for a long time... Same with front squats.

Oh, and go get that PR!!!!

It was leet, I can't remember if it was the 350 or 365 one, but Tool's song, "Sober" was playing in the background on the gym's speakers while I was gearing up, and during my squat.

Haha, the guys I train with are rediculous when they're trying to motivate other people before their lift... When one of the others was doing like 500-600 or so, one of them was like, "Come on you faggot!!!" One of the spotters just started laughing...

Posted by: fufu

Quote:

Originally Posted by Seanp156

Thanks, though in a way, I feel like a bit of a whore just doing powerlifter style parallel squats with a belt, but at the same time, that's what I'm training for...

I haven't done olympic style back squats for a long time... Same with front squats.

I see no problem with that, very impressive. I didn't know you could hit that high of a squat.

Posted by: Seanp156

Quote:

Originally Posted by fufu

I see no problem with that, very impressive. I didn't know you could hit that high of a squat.

Well, my form is quite a bit different now than it was at my meet... I'm still probably not used to it either. Also, my shoes suck for squatting, they're low top, but they are flat... There's no ankle support though, I need to get some Chucks.

These are what I've been using for everything: squats, DL's, bench...

Posted by: fufu

Quote:

Originally Posted by Seanp156

How is your form different?

Posted by: Seanp156

Quote:

Originally Posted by fufu

How is your form different?

Lots of things... The stance width may be a little wide, feet point only slightly outwards, not as much as they were at the meet... The biggest thing is focusing on SITTING back with my ass/hips rather that just lowering down with my knees... Once I'm set up to squat, I take a big breath of air, hold it, have my knee completely locked out, then lower my hips/ass and my knees follow, once I get close to the bottom, you use a bit of momentum and "dip" and then just push with everything. Also, I need to work on keeping my knees pushed up and not letting them come in and then back out again. Basically, I used to be more of a quad/knee squatting and I'm trying to put more on my glutes/hips/hams now. Visually my form might not look a ton different, but it feels a ton different.

Posted by: fufu

Hmmm, I see what you are saying. Sounds good though, I don't see why you would feel like a whore from doing that.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Hmmm, I see what you are saying. Sounds good though, I don't see why you would feel like a whore from doing that.

Lol, I guess it's just the paradox between wanting to "bodybuild" and do more hypertrophy oriented exercise, but also wanting absolute strength and train to compete in powerlifting...

Posted by: fufu

Ohhh I got you.

Posted by: AndrewSS

so youre saying that sober doth encouraged an epic sqoot!?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

so youre saying that sober doth encouraged an epic sqoot!?

It doth provided a bit of motivation.

Posted by: AndrewSS

^

"Come on you pussy, I'm about to bitch slap you."

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Barbell SLDL's
135lbs x 10
225lbs x 3 sets x 8 reps (straps)

Ever use alt. grip so don't have to use straps?
(I use straps on most back workouts...but have been trying to avoid them now to get my grip strength up...)

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

^

"Come on you pussy, I'm about to bitch slap you."

Lawl, something along those lines is what Len said when I was getting ready for 350...

Posted by: Seanp156

Quote:

Originally Posted by Burner02

Ever use alt. grip so don't have to use straps?
(I use straps on most back workouts...but have been trying to avoid them now to get my grip strength up...)

Heh, this week is the first time I've used straps for like.... 9 months at LEAST... Maybe longer.

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Also, I need to work on keeping my knees pushed up and not letting them come in and then back out again.

My legs do this also...I read here some time ago..that there is an imbalance in your legs...and your knee is moving like that as your weaker leg is compensating for the lack of strength.
It was a while ago..but think it was in the training section

Posted by: Burner02

Quote:

Originally Posted by Seanp156

Heh, this week is the first time I've used straps for like.... 9 months at LEAST... Maybe longer.

gotcha

Posted by: Seanp156

Quote:

Originally Posted by Burner02

Hrmm you sure about that? Both legs do it exactly the same way in synchronization.

Posted by: Burner02

do that dance...do that dance quick...

well, that's what I read...but I think it's only one leg for me. (been a while since I've gone heavy w/ squats, so don't remember)

dam...you are up to 430 on deads now? Sweet! I was happy to get my sets on 315 this am!

Posted by: Seanp156

Quote:

Originally Posted by Burner02

do that dance...do that dance quick...

Yeah... if you missed it, I have stuff about my PL meet starting on page 183... I think on page 184 or 185 there's videos of my PL meet.

Posted by: Burner02

have to check it out sometime. (can't from work..dam cyber nazis..)

Posted by: Seanp156

Quote:

Originally Posted by Burner02

have to check it out sometime. (can't from work..dam cyber nazis..)

Workin hard I see eh? Hahaha, I do the same thing...

Posted by: Burner02

not today...not much going on..actually want work to do...oof..did I just say that????

Posted by: Seanp156

Quote:

Originally Posted by Burner02

not today...not much going on..actually want work to do...oof..did I just say that????

Yeah, it's weird... If I have nothing to do on my shift, I get antsy... It seems like time goes by so slowly when I don't have work to do. I usually just take my homework and read and maybe bust out a paper on shift

. Totally different from my last job where I was constantly doing something. I actually looked forward to slow times there, but I sometimes look forward to having work to do now...

Posted by: Seanp156

Not a bad workout, not great...

Standing BB Military Press - 75 sec RI's
45lbs x 8
95lbs x 6
115lbs x 3 (warmups)
135lbs x 3 sets x 3 reps PB
135lbs x 2 reps
125lbs x 2 sets x 3 reps
115lbs x 2 sets x 3 reps

Pullups - 75 sec RI's
BW + 20lbs x 4 sets x 3 reps
BW + 10lbs x 4 sets x 3 reps

Incline DB Press - 45 sec RI's
45lbs x 3 sets x 10 reps
35lbs x 10 reps

DB Rows - 45 sec RI's
50lbs x 4 sets x 10 reps (each arm)

Skull Crushers
50lbs x 3 sets x 10 reps - 45 sec RI's

Workout felt more or less like a cardio session...

Posted by: fufu

Woo PB, woo.

Posted by: AndrewSS

OMG OMG OMG OMG!!! that looks fimiliar... I like totally just did that workout and rep ranges / rest intervals yesterday - thats so thuper cool.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

OMG OMG OMG OMG!!! that looks fimiliar... I like totally just did that workout and rep ranges / rest intervals yesterday - thats so thuper cool.

Lawl...

Posted by: Seanp156

Today's diet: Quite a bit of food...

Meal 1: 3/4 cups egg whites, 1 cup oats in skim milk, 3/4 cups cottage cheese, 1 TBSP Flax Oil

*workout*

Meal 2: Post Workout Shake 3/4 cups water, 3 ice "cubes" .66 cups oats, 1 bananna, 1 frozen strawberry, 1 TBSP Natural Peanut Butter, 1 scoop whey protein blended

Meal 3: ~6 oz skinless chicken breast, .5 cups long grain brown rice, .5 cups veggies, 1 TBSP olive oil

Meal 4: Cliff's Energy Bar (in class)

Meal 5: Chipotle Burrito: Rice, chicken, steak, peppers, onions, lettuce, hotsauce Mmmm...

Meal 6: ~5 oz Eye of Round Steak, half a large potatoe, .5 cups veggies, 1 TBSP Flax Oil

Meal 7: .5 cups cottage cheese, 1 TBSP natural PB

That's probably a good ~4500-5000 cals I think...

Posted by: Seanp156

Hrmm... Not a bad workout I guess, but deadlifts were a lot weaker than they should have been... I was planning on 4 sets of 3 with 365, but it wasn't going to happen after the first two sets... 365 felt way heavier than it should have for whatever reason... I guess I'm just tired today, I was feeling sluggish before I got to the gym too... Accessory work wasn't bad though...

Conventional Deadlifts off floor - ~2 min RI's
135lbs x 10
185lbs x 4
225lbs x 3
275lbs x 2
315lbs x 1 (belt on here)
335lbs x 1 (warmups)
365lbs x 2 sets x 3 reps
335lbs x 2 sets x 3 reps (no belt on these)
- I don't like wearing a belt while deadlifting, makes it harder to breathe

Front Squats (narrow stance, ATG) - 75 sec RI's
45lbs x 8
95lbs x 6
135lbs x 6
165lbs x 3 (warmups)
185lbs x 4 sets x 3 reps PB
- Front Squats felt good after having been away from them for ~ 2 months or so...

Glute Ham Raise - 45 sec RI's
BW + 25lbs plate x 4 sets x 10 reps

Decline Weighted Situps - 45 sec RI's
BW + 35lbs DB x 4 sets x 10 reps

Seated Machine Shrugs - 45 sec RI's
Machine + 90lbs x 10
Machine + 140lbs x 4 sets x 10 reps
Machine + 90lbs x 10
Hit the traps pretty well

stretch

Posted by: AndrewSS

good front sqoots

Posted by: CowPimp

I like that diet. Mmm, Chipotle...

Posted by: fufu

Good to see you back with the front squats! Nice workout.

Posted by: Seanp156

Decent workout... Close grips were a little odd though, after my warmups to 185, I went to 205 and managed it for 2, then needed a little help on the 3rd... Dropped down to 195 for a set, then to 200 for 3 sets without much trouble... I guessing I wasn't quite warmed up when I got to 205.

Close grip Bench Press
45lbs x 8
95lbs x 8
135lbs x 6
155lbs x 3
185lbs x 3 (warmups)
205lbs x 2 + 1 w/ slight spot assist
195lbs x 3
200lbs x 3 sets x 3 reps PR for close grips

BB Bent Rows ~30ish sec RI's
45lbs x 8
95lbs x 8
135lbs x 11
135lbs x 12
135lbs x 8

Flat DB Presses
50lbs x 15 -was a little suprised how easy this was... Probably could've gone to 20 reps
60lbs x 9

Mid grip pronated Lat Pulldowns - 1 minute-ish RI's????
160lbs x 5 sets x 5 reps

Reverse Grip Seated Preacher Curls
40lbs x 6 - Didn't like these, doesn't feel good on my wrists

Alternating Hammer Curls (standing)
35lbs x 10 (5 each side)
35lbs x 12
35lbs x 10

15 Mins stationary bike
random hill course
3.66 miles
5-10 resistance

stretch + rotator cuff work

I think I'm going to be changing my program a little bit. One of the guys mentioned that I shouldn't do upper back work the day before squats, which I can somewhat agree with... Also, I'm already doing upper back work twice a week, so I think I'll be fine if I just do it once a week and up the volume on that day a little bit.

I'll probably be doing something like:

Wednesday: Shoulders/Upper Back/Triceps
Thursday: Deadlifts/quad work/core work (lower back, abs, obliques).
Saturday: Bench/chest/biceps/maybe some rear delt work but I may put that in on wednesday
Sunday: Squats/Hams/Core work

Next week's going to be a little screwed up... Tim (the cop) is working at the OSU game on saturday and has to be there at 9:00 AM. So, they decided to bench on friday around 5:00-5:30 PM... I don't get off work til 4:00, so I'll probably barely be able to make it after getting something to eat and getting ready. That's also going to mean I'll be lifting 3 days in a row...

(CLICK HERE here to view the original thread with full colors/images)

Sean's going for strength.

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