Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: AndrewSS

S34N, good vwerkouit... interesting you are contemplating a routine change, you routine whore, but I pose it for good reason.

Oh, you need to buy a HDTV...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

S34N, good vwerkouit... interesting you are contemplating a routine change, you routine whore, but I pose it for good reason.

Oh, you need to buy a HDTV...

Yeah... Upper/Lower's a good general routine, but it's not exactly melding well with training for powerlifting...... I don't necessarily want to go back to a strict Westside template though, I'm just going to try and throw things together myself.

Yeah... I do need an HDTV...... It's too bad I don't make more $$$$$......

Posted by: CowPimp

That was an 31337 workout.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

That was an 31337 workout.

Lawl, ty.

Posted by: Nate K

Quote:

Originally 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: goandykid

gotta love chipotle

Posted by: fufu

I played gears of war today, it was alright, the chain saw was the best.

Posted by: Seanp156

Quote:

Originally Posted by fufu

I played gears of war today, it was alright, the chain saw was the best.

It's awesome...

Semi-shitty workout today... Was feeling tired, and I couldn't really get the form down on squats too well for whatever reason...

Squats
warmups to 185
225lbs x 1 - didn't feel right, so I racked it... got a box
135lbs x 3
185lbs x 3 sets x 3 reps
225lbs x 3 (no box now)
225lbs x 5
225lbs x 6 sets x 3 reps

SLDL
135lbs x 8
185lbs x 8
225lbs x 8
225lbs x 5

Leg Raises
BW x 20
BW x 3 sets x 15 reps

- Blarrrgh... Work from 12-5 today... Then need to do homework, have 3 tests next week.

Posted by: fufu

Posted by: AndrewSS

Sean, when life gets you down, go g4me... dont go to work or do HW.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Sean, when life gets you down, go g4me... dont go to work or do HW.

True Story, that's what I should do to drown my sorrows.

Posted by: goandykid

gears of war? I bought cod3 instead. Liking it a lot so far.

Posted by: Archangel

Great w/o BRother Sean!!! I'm hooked on Gears myself, and COD3 is solid too!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Great w/o BRother Sean!!! I'm hooked on Gears myself, and COD3 is solid too!!!

Hehe yeah... I'll eventually got COD3, but I still haven't quite finished COD2 yet.. What's your Live! account? We could play Gears hehe.

Posted by: AndrewSS

Dont you workout today, wheres the workout out huh? Stupid pussy.

IM A MEANY!

Posted by: AndrewSS

lolz, I found a picture of you from the bar:

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Dont you workout today, wheres the workout out huh? Stupid pussy.

IM A MEANY!

I'm just about to go you pansy... I got up late so I didn't go before class... I'm going after class which is now....

And yes, that is a picture of me 30 years in the future.

Posted by: fufu

lawl

Posted by: Seanp156

Workout wasn't really much different from my old ones in the way exercises are laid out... I just don't do anything specifically for my "chest" now... Saving that for Saturdays. Pretty good workout overall, I was pleased with seated DB presses because I haven't done them since spring sometime, and I sucked at them then... Didn't really strictly track RI's, somewhere between 1-2 mins each set

8 Minutes treadmill warmup
2 mins @ 3mph
5 mins @ 6 mph
1 min @ 3mph

Seated DB Press
30lbs x 8
40lbs x 6 (warmups)
50lbs x 3 sets x 8 reps PR - previous was 50lbs for 6 reps, but I could only get that for about 2 sets
50lbs x 7

Pullups
BW x 5 narrow grip
BW x 5 wide grip
BW x 5 narrow grip
BW x 5 wide grip
BW x 4 narrow grip - all sets were pronated

Dips
BW x 5 warmup
BW + 25lbs x 8
BW + 25lbs x 6
BW x 9
BW x 7
-I need to get these back up... I used to be able to do +45lbs for a couple sets of 8.... Then again I think I weighed less then

1-arm DB Rows
65lbs x 5 warmups
75lbs x 3 sets x 5 reps
80lbs x 2 sets x 5 reps - Can't remember if my old PR was 80 or 85lbs... I know it was for 5 reps whichever it was...

Skull Crushers
60lbs x 5
70lbs x 5
70lbs x 4 + 1 with slight spot assist
60lbs x 6

15 min elliptical
10/20 resistance
_|-|_|-|_ course
~184 cals
1.35 miles

stretch + rotar cuff work

Posted by: AndrewSS

Good vwerkout, did you bludgeon anyone to death with a BB or DB today?

Posted by: Seanp156

Of course.

Posted by: AndrewSS

Good.

Posted by: AndrewSS

What does S34N think about this laptop: http://www.bestbuy.com/site/olspage....7&type=product

The price seems decent, and sounds like it could run games ok I pose, any thoughts? Other recommendations for a laptop (I want one cause twould be nice for class and etc).

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

What does S34N think about this laptop: http://www.bestbuy.com/site/olspage....7&type=product

The price seems decent, and sounds like it could run games ok I pose, any thoughts? Other recommendations for a laptop (I want one cause twould be nice for class and etc).

I doth not know... for $1400 I would think you could do better...... Why do you really need a laptop? Wouldn't you rather get a teh leet desktop gaming PC? The only thing useful for class would be typing notes rather than writing, but is that advantage really worth $1400?

Posted by: AndrewSS

I just dont know if I want a desktop for college a laptop would be so much nicer, yeah for class and etc (it would be amazing for the 3hr night classes) but other stuff like going to study outside of the room with a laptop would be nice (not to mention easily taking it home and back for weekends and breaks)... etc.

You dont think that laptop's hardware is that nice for $1400? I was thinking it was pretty nice... have you researched much with laptops?

I doth not know, from what I read about that laptop, it sounded like it would run don of vyore decently and whatnot - I dont know if I would ever fully utilize an ultimate g4ming machine at this point... I doth pose I want a 360 for g4ming - plus xbox live isnt blocked here (so far).

Posted by: AndrewSS

btw, Opiate by Tool is leet, the ending bit after a while of silence (atleast on the file you sent me is funny, talks about the acid and ecstacy guy that tried to rape a chair or something... lolz random)

Posted by: AndrewSS

Posted by: AndrewSS

yeah my names sean i dont post in my urinal ever...

Posted by: Seanp156

Dude, get a life, I was at work during all your posts you little douche...

. Anyway I'm about to go workout soon... Bahaha nice new avatar too.

Quote:

Originally Posted by AndrewSS

btw, Opiate by Tool is leet, the ending bit after a while of silence (atleast on the file you sent me is funny, talks about the acid and ecstacy guy that tried to rape a chair or something... lolz random)

Lawl, yeah that part's teh leet. "I had a friend once, hook took some acid."

Quote:

Originally Posted by AndrewSS

I just dont know if I want a desktop for college a laptop would be so much nicer, yeah for class and etc (it would be amazing for the 3hr night classes) but other stuff like going to study outside of the room with a laptop would be nice (not to mention easily taking it home and back for weekends and breaks)... etc.

You dont think that laptop's hardware is that nice for $1400? I was thinking it was pretty nice... have you researched much with laptops?

I doth not know, from what I read about that laptop, it sounded like it would run don of vyore decently and whatnot - I dont know if I would ever fully utilize an ultimate g4ming machine at this point... I doth pose I want a 360 for g4ming - plus xbox live isnt blocked here (so far).

I guess that's understandable as long as you get a 360... I look on newegg.com briefly and found a good laptop that was like $1500... Ideally you should probably get one with a Core 2 Duo Processor.

Here's one: http://www.newegg.com/Product/Produc...82E16834220097

Methinks you should do some research and read some official reviews etc... I don't know a whole lot about laptops and laptop video cards (though some type of nVidia or ATI card is definately better than a built in generic card).

Posted by: AndrewSS

wtf... how dare you... my life is extremly fullfilling, browsing your urinal is all i got ! hahahah

I doth am about to go workout too, how thuper special.

tool doth pwnt

Posted by: Seanp156

True story I'm going to listen to some tool in the gym.

Posted by: Seanp156

Pretty good workout... Speed Sumo Deadlifts felt good... No hip problems doing them this time around, though after finishing some sets, my hips did feel a little odd. I think some of the stretching I've been doing has helped with getting a wider stance for squats and DL's...

5 min bike warmup

Speed Sumo Deadlifts (no belt no chalk)
135lbs x 10
185lbs x 6
225lbs x 3
255lbs x 3 (warmups)
275lbs x 6 sets x 3 reps

Front Squats
warmups
155lbs x 4 sets x 6 reps - Felt good, easier than 155lbs was a few months ago

GHR - 75 sec RI's
BW x 5
BW + 25lbs x 4 (warmups)
BW + 40lbs x 3 sets x 5 reps
BW + 30lbs x 2 sets x 5 reps

Decline Situps - 75 sec RI's
BW + 25lbs x 8 (warmups)
BW + 50lbs DB x 5 sets x 5 reps

Cambered Bar Seated Shrugs
95lbs x 12
115lbs x 4 sets x 12 reps
last set supersetted with standing shrugs 115lbs x 12

Standing Calf Raises
175lbs x 20
200lbs x 15
200lbs x 12
175lbs x 12

stretch

Posted by: fufu

http://www.youtube.com/watch?v=spBUUoBDS2I

Good stuff. I heart sumo stance. Where do you place your feet? Mine aren't super wide, but I place my ankles right outside the rings on the olympic bar.

Posted by: Seanp156

Not exactly sure... I think my heels are probably around the rings. Lawl wtf is with that vid.

Posted by: AndrewSS

doth gut vwerkout

Posted by: Seanp156

Thanks Osama.

Posted by: Seanp156

Not a bad workout overall... Worked up to some singles with close grip, which could've gone better because my triceps are/were still fatigued some from wednesday... I usually have 3 days between upper body days instead of 2, but the guys couldn't go tomorrow because of the OSU game...

Close Grip Bench Press
45lbs x 10
95lbs x 8
135lbs x 6
165lbs x 2
185lbs x 1
205lbs x 1 (warmups)
225lbs x 1 PR for close grips
235lbs x 0 - I should've been able to get this, but I think form was off, plus triceps were moderately tired.

5-board press
185lbs x 3
205lbs x 2 sets x 3 reps
- The guys said it looks like my right side was "falling off the bench" on these, so basically I was a little slanted... Strange because I didn't feel it at all while doing it.

Flat DB Bench Press
50lbs x 5 warmups - pain in my chest when breathing deeply... walked around for a while and it was fine after a few minutes...
60lbs x 3 sets x 10 reps
60lbs x 8

Atlantis Shoulder/Rear Delt Raise (first time using this)
60lbs x 10
75lbs x 10
90lbs x 8
75lbs x 10

HS Rear Delt Flye
40lbs x 10
60lbs x 10
80lbs x 10 - This was pretty much the only challenging set...

Tricep Bar Curls (not sure of the bar weight, I think it's 20lbs)
~70lbs x 10 (bar + 50lbs)
~70lbs x 7 (bar + 50lbs)

Seated DB Alternating Curls
30lbs DB x 16 (8 each arm)
30lbs DB x 12 (6 each arm)

15 minutes stationary bike
manual course
8/20 resistance
2.67 miles

stretch + rotar cuff work

Posted by: gwcaton

Looking Good Sean ! Congrats on PR !

Posted by: Seanp156

Thanks GW

Posted by: AndrewSS

Good vwerkouit

Posted by: Seanp156

Decent workout

Barbell PL Back Squats - as much speed as possible out of the hole
45lbs x 8
45lbs x 6
135lbs x 6
135lbs x 6
135lbs x 3
185lbs x 2 sets x 3 reps (warmups to here)
225lbs x 8 sets x 3 reps

Hyper Extensions
BW x 10
25lbs plate x 6 (warmups)
60lbs DB x 5 sets x 5 reps
60lbs DB x 8 reps

Rope Cable Crunches (different pulley system than usual... more difficult for the given weight #)
80lbs x 15
70lbs x 15
70lbs x 20
80lbs x 10

stretch

-Lawl, when Tim was warming up on squats he did a 315lbs box squat... He had so much speed on it that when he got to the top it bounced off his back about 2 inches then came back down... He almost lost his balance when it came back down. Later I was spotting him from behind when he box squatted 500+ and he failed... That was my first time spotting a squatter too

. We did have 2 side spotters too though.

Posted by: AndrewSS

Good vwerkouit

Posted by: Seanp156

I vant this tank... http://store.paintballwarehouse.com/...&categoryID=80

Have you talked to Zack or anyone about Seek & Destroy? (Seek & Destroy!!!! GRRRRRR) lawl.

Posted by: Seanp156

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

Son, I just pwnt you with new measurements
11-20-06 measurements
Arms 15"
Right Leg 25"
Left Leg 25.5"
Waist 34"
Hips 40.5"
Chest 42"
Calfs 16"
BW 189.2lbs

Posted by: AndrewSS

I havnt talked to zack much bout it, he didnt reply to my message...

Posted by: fufu

lawl you gained a 1/2 inch on your arms and 1.5 on you waist w/ just 6.2 lbs?

Posted by: Seanp156

Looks that way... However these new measurements are at night when I'm all bloated up on food and water throughout the day... My weight's probably around 186-187 in the morning, and my waist is probably closer to 33" then.

Hrmm just realized forearm measurements weren't in there...
Old ones were
11.5" right arm
11.75" left

New
12" both

Posted by: fufu

Noice!

Posted by: Archangel

Excellent w/o's in here Brother Sean, keep at it my Friend!!!

Posted by: AndrewSS

sean, your measurements are a bit too proportionate... doesnt look like a covenant elite physique to me...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

sean, your measurements are a bit too proportionate... doesnt look like a covenant elite physique to me...

I'm working more on the Gears of War physique than the elite physique.

Posted by: Seanp156

I might be going to the gym tomorrow and wednesday instead of wednesday and thursday because of Thankgiving... The gym's only open from 10am -2pm on Thankgiving and out family needs to be at someone else's house at 12 noon, so that probably won't work out. It's somewhat going to suck tomorrow because of class in the AM and then work from 5pm-9pm, so I'm likely going to have to go between class and work which will make for quite a full day.

Posted by: Archangel

Ah yes, the Gears of War physique!!! GREAT game too!!! Beat it in co-op with my best Friend!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Ah yes, the Gears of War physique!!! GREAT game too!!! Beat it in co-op with my best Friend!!!

Hahaha, yeah it is awesome... I've been playing it on Versus online quite a bit since I beat the game.

Posted by: Double D

So are you measuring your arms flexed or not?

Posted by: Seanp156

Yes, but not pumped.

Posted by: Double D

Se se senor

Posted by: AndrewSS

I playt GoW tonight, its quite gut

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

I playt GoW tonight, its quite gut

True Story.

Posted by: AndrewSS

it is indeed a le truesteory...

Posted by: Seanp156

Pretty good workout today... I think me not being as strong on dips as I used to be was mostly a mental thing... I forced myself to throw a 45 on today and it felt fine.

5 min stationary bike warmup
random hill course
6/20 resistance

Seated DB Press
30lbs x 8
40lbs x 6 (warmups)
55lbs x 4 sets x 6 reps PR for weight, sets, and reps (relative to the weight)

Pullups mid grip pronated
BW +25lbs x 2 sets x 3 reps

" Supinated BW +25lbs x 3
BW + 25lbs x 2

Close Parallel Grip Pullups
BW x 8
BW x 6

Dips
BW x 3
BW +25lbs x 3 (warmups)
BW + 45lbs x 2 sets x 5 reps
BW + 45lbs x 4 reps
BW x 16 reps

DB Rows
60lbs x 5
70lbs x 5 (warmups)
80lbs x 5 sets x 5 reps PR - done the weight and reps before but not for this many sets

Tricep Pushdowns
70lbs x 15
60lbs x 10
50lbs x 14
50lbs x 10

Treadmill Jogging for 8 minutes

stretch + rotar cuff work

Posted by: AndrewSS

youre obviously undedicated... i mean geesh all you do is play rainbow six when you get back from the gym...

Posted by: Burner02

Havne't played RB6.
Friend just picked up Battlefield 2146.
Seen it? Looks pretty good.
I picked up the SF disc for Battlefield 2...several months ago...and have yet to play it...I think...I work too much...

Posted by: fufu

Noice w/o.

Posted by: Seanp156

Quote:

Originally Posted by Burner02

Havne't played RB6.
Friend just picked up Battlefield 2146.
Seen it? Looks pretty good.
I picked up the SF disc for Battlefield 2...several months ago...and have yet to play it...I think...I work too much...

I whilst be sure to cry a tear of gaming sorrow for you.

Quote:

Originally Posted by fufu

Noice w/o.

Ty, Mreow.

"Meh" workout tonight... Not good, not horrible

Sumo Stance Deadlifts
45lbs x 8
135lbs x 10
185lbs x 6
225lbs x 3
255lbs x 3
275lbs x 3
315lbs x 5 (chalk on here)
315lbs x 3 (booo... I'm not good at sumo stance)
Conventional Stance
165lbs x 8 (worked in on Andrew's SLDL set so I wouldn't be changing stances at 315lbs)
315lbs x 6
315lbs x 5
-I'm definately stronger with a conventional stance, plus it doesn't tear/strain my hips up, so I'm going to stick with conventional. My body just seems to like it better. It puts slightly more pressure on my back, but as long as I keep up lots of ab, lower back, and posterior chain movements I should be fine. Does being stronger conventional usually indicate stronger quads rather than hamstring and glutes or not so much?

Leg Press
warmups @ 90lbs, and 180lbs
270lbs x 2 sets x 12 reps
270lbs x 10 reps

GHR
BW+ 30lbs x 8 reps

Decline Situps
BW + 40lbs x 3 sets x 8 reps

Seated Cambered Bar Shrugs
95lbs x 15
115lbs x 4 sets x 15 reps
Dropset Standing 115lbs x 15 reps

stretch

Posted by: PWGriffin

Quote:

Originally Posted by Seanp156

I whilst be sure to cry a tear of gaming sorrow for you.

Ty, Mreow.

"Meh" workout tonight... Not good, not horrible

Sumo Stance Deadlifts
45lbs x 8
135lbs x 10
185lbs x 6
225lbs x 3
255lbs x 3
275lbs x 3
315lbs x 5 (chalk on here)
315lbs x 3 (booo... I'm not good at sumo stance)
Conventional Stance
165lbs x 8 (worked in on Andrew's SLDL set so I wouldn't be changing stances at 315lbs)
315lbs x 6
315lbs x 5
-I'm definately stronger with a conventional stance, plus it doesn't tear/strain my hips up, so I'm going to stick with conventional. My body just seems to like it better. It puts slightly more pressure on my back, but as long as I keep up lots of ab, lower back, and posterior chain movements I should be fine. Does being stronger conventional usually indicate stronger quads rather than hamstring and glutes or not so much?

Leg Press
warmups @ 90lbs, and 180lbs
270lbs x 2 sets x 12 reps
270lbs x 10 reps

GHR
BW+ 30lbs x 8 reps

Decline Situps
BW + 40lbs x 3 sets x 8 reps

Seated Cambered Bar Shrugs
95lbs x 15
115lbs x 4 sets x 15 reps
Dropset Standing 115lbs x 15 reps

stretch

Maybe you are better at conventional deads because that's just what you've always been doing?

I was way better at PL squats than Oly squats...now it's much more even just because I've been doing Oly squats for so long now.

Posted by: Seanp156

Bench kind of sucked today... I should be able to have 245 no problem, and should probably be able to do 255, but today just sucked...

Flat BB Bench
45lbs x 8
45lbs x 10
95lbs x 8
95lbs x 6
135lbs x 6
165lbs x 2
185lbs x 1
205lbs x 1
225lbs x 1
235lbs x 0
225lbs x 1
225lbs x 1 with really light spot

4-board press
225lbs x 2: was going to do 3, but the second one my left side got uneven, think my elbow flared out a little bit.
245lbs x 1

Flat DB Press
40lbs x 8
50lbs x 6
65lbs x 2 sets x 8 reps
65lbs x 6

Atlantis Shoulder Raise
60lbs x 10
75lbs x 10
90lbs x 8
75lbs x 10

Rear Delt Flye (reverse pec dec)
70lbs x 12
80lbs x 2 sets x 12 reps

Tricep Bar Curls
~70lbs (bar + 50lbs) x 10
~70lbs (bar + 50lbs) x 7

Seated DB Alternating Curls
30lbs x 18 (9 each arm)
30lbs x 14

rotator cuff work

Posted by: CowPimp

Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.

Posted by: Seanp156

Quote:

Originally Posted by CowPimp

Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.

I don't know... That's definately true with me though.

Posted by: fufu

Quote:

Originally Posted by CowPimp

Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.

I find this to be true as well.

Posted by: fufu

When was the last time you did a deload Sean?

Posted by: CowPimp

Quote:

Originally Posted by Seanp156

I don't know... That's definately true with me though.

True with me too. I hit 285 several months back, but I haven't done that in a while. I lost 275 the other day, though my technique was definitely off when I did it.

Posted by: Seanp156

Quote:

Originally Posted by fufu

When was the last time you did a deload Sean?

The week after my meet (my meet was Oct 7th)... I think it's time to do it again soon...

Posted by: fufu

I'm deloading as we speak. It feels soooo gooood.

Posted by: Seanp156

Quote:

Originally Posted by fufu

I'm deloading as we speak. It feels soooo gooood.

I don't really like it... It throws me off.

Posted by: fufu

Quote:

Originally Posted by Seanp156

I don't really like it... It throws me off.

orly? I used to hate deloads, but loved the strength coming back. I decided to take them more frequently and it has done me good, I don't mind taking the week off now and then.

Posted by: Seanp156

One part is, I never know what to do with my diet... Keep it the same, or decrease intake... Sometimes I'm tempted to "cheat" more when I'm not in the gym, oddly enough.

Posted by: Seanp156

Not a horrible workout, but I was tired. I need to try to get to bed earlier. Len said next week's high box for me and he expects me to do at least 450lbs...

.

Barbell PL Squats
45lbs x 2 sets x 8 reps
135lbs x 6
135lbs x 3
185lbs x 2 sets x 3 reps (warmups)
225lbs x 8 sets x 3 reps

Hyper Extensions
warmups
50lbs DB x 5 sets x 8 reps

Rope Cable Crunches
150lbs x 25
170lbs x 15
150lbs x 15

Leg Raises
BW x 2 sets x 15 reps

DB RDL's
60lbs x 10
70lbs x 10

stretch

Posted by: fyredup1286

damn sir...nice numbers...keep up the good work...nice excersizes too...haha

Posted by: fufu

How high is a high box? I'm assuming it is above parallel, you should get it easy if that is the case.

Sleep is very important, I have also gotten myself off track. I need to get shit together again.

Posted by: Seanp156

Quote:

Originally Posted by fyredup1286

damn sir...nice numbers...keep up the good work...nice excersizes too...haha

Thanks, but number's haven't been where they should be lately... I think I might take a week off after next week.

Quote:

Originally Posted by fufu

How high is a high box? I'm assuming it is above parallel, you should get it easy if that is the case.

Sleep is very important, I have also gotten myself off track. I need to get shit together again.

I'm not sure the exact height, but Len said "For you, the black box and 3 plates." The black box is 13" I think... Then he also said to bring a towel to put in between the plates stacked on top. Yeah, it'll be above parallel. I'm starting to wonder if I should take melatonin reguarly for like a month... The thing is, I always feel sleepy and crappy the next day when I get up.

Posted by: fufu

How much sleep do you get when you take it? You should also be taking it at a reasonable hour, like 9:30-11 pm.

Posted by: Seanp156

Quote:

Originally Posted by fufu

How much sleep do you get when you take it? You should also be taking it at a reasonable hour, like 9:30-11 pm.

I often get 10 hours when I take it... Yeah that's probably too much, but when I take it, I just want to sleep more. I usually take it by 11pm when I take it, but I don't use it often.

Posted by: fufu

Welll if you took it at like 930 then went to bed at 10 and got up at 8, I think you would be fine.

Posted by: fufu

Wait a second...I read that wrong, 450?? lawl, I though it was 350. That's alot!

Posted by: Seanp156

Quote:

Originally Posted by fufu

Wait a second...I read that wrong, 450?? lawl, I though it was 350. That's alot!

Lawl, yeah... I've done 365 as a full/normal squat, so there wouldn't be much point doing it to a high box.

Quote:

Originally Posted by fufu

Welll if you took it at like 930 then went to bed at 10 and got up at 8, I think you would be fine.

That'd still be like 10 hours of sleep... That's a lot. Recently I've been getting like 5-6 hours.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Lawl, yeah... I've done 365 as a full/normal squat, so there wouldn't be much point doing it to a high box.

That'd still be like 10 hours of sleep... That's a lot. Recently I've been getting like 5-6 hours.

You should be getting 10 hours!

Posted by: Seanp156

Quote:

Originally Posted by fufu

You should be getting 10 hours!

Isn't that too much? I thought 7-9 was ideal? I think I operate best when I get around 7 hours... I don't feel like I slept too long and want to sleep more like I often do when I sleep too much, and I don't feel unenergetic like I do when I don't get enough sleep.

Posted by: fufu

Meh, I'm talking from personal experience. I can deal with 8, but any less I feel pretty crappy all day.

Posted by: AndrewSS

10 hrs is so much... I usually get 7-8, I usually feel kinda weird and tired if I get too much sleep....

Posted by: AndrewSS

wow sean, you are a huge asshole.

Posted by: Seanp156

What are you talking about, I didn't post anything? Schizophrenia kicking in?

Posted by: AndrewSS

no, you were mean on the phone... for our nightly chat about life and such... *giggles*

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

no, you were mean on the phone... for our nightly chat about life and such... *giggles*

True Story

Posted by: fufu

So you guys are officially dating now?

Posted by: Seanp156

Quote:

Originally Posted by fufu

So you guys are officially dating now?

Posted by: AndrewSS

Quote:

Originally Posted by fufu

So you guys are officially dating now?

You probably feel left out... its ok, sean just cant be seeing you anymore... hes still healing.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

You probably feel left out... its ok, sean just cant be seeing you anymore... hes still healing.

It's true Fufu, our relationship left me emotionally distressed.

Posted by: fufu

Posted by: AndrewSS

haha fufu doth pwnt.

Posted by: Seanp156

Good workout. 188.2lbs this AM

5 min biking warmup

Seated DB Military Press - 1.5-2 min RI's
40lbs x 6
50lbs x 3 (warmups)
60lbs x 2 sets x 6 reps PR for weight sets and reps
60lbs x 5 reps
50lbs x 6 reps

1-arm DB Rows - 60 sec RI's
50lbs x 8 warmups
60lbs x 2 sets x 8 reps
65lbs x 3 sets x 8 reps

Dips - ~2 min RI's
BW x 3
BW + 25lbs x 3 (warmups)
BW + 45lbs x 8 - matches previous PR, but my previous PR was when I weighed less so this is more weight total
BW + 45lbs x 5
BW + 25lbs x 10
about 45 sec RI between these two sets
BW x 9

Mid/Wide Pronated Grip Lat Pulldowns - 30 sec RI's (killed me)
130lbs x 12
140lbs x 12
130lbs x 7
drop weight and immediatly did
100lbs x 5

Skull Crushers - 45 sec RI's
50lbs x 2 sets x 10 reps
50lbs x 12 reps
pussy weight, I know...

10 mins elliptical
_|-|_|-|_ course
10/20 resistance

stretch + rotator cuff work

Posted by: AndrewSS

Gut werkout

Posted by: gwcaton

way to go ! Congrats on the PR's !

Posted by: fufu

Nice dippies.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Gut werkout

Quote:

Originally Posted by gwcaton

way to go ! Congrats on the PR's !

Quote:

Originally Posted by fufu

Nice dippies.

Thanks sirs.

Posted by: AndrewSS

Quote:

Originally Posted by fufu

Nice dippies.

Sure you dont wanna order some SGT to give sean a reach around for a good workout?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

Sure you dont wanna order some SGT to give sean a reach around for a good workout?

This is my journal, nawt yours

Posted by: fufu

Quote:

Originally Posted by AndrewSS

Sure you dont wanna order some SGT to give sean a reach around for a good workout?

No, he is all yours. Or should I say, was all yours. I can't believe a highly motivated individual such as yourself would refuse such an award of such high importance.

Posted by: AndrewSS

^ Yay!

Posted by: Seanp156

For clarification, Andrew, Fufu means the Sargeant's all yours, NOT me.

Posted by: fufu

true story.

Posted by: BigDyl

Lawl we were playing GOW yesterday, and got pwnt by lag.

At least i chainsawed this dewd, lawl.

Posted by: Seanp156

Quote:

Originally Posted by BigDyl

Lawl we were playing GOW yesterday, and got pwnt by lag.

At least i chainsawed this dewd, lawl.

True Story... lag sucks...

It also sucked neither of us could host and have the other join.

Posted by: Seanp156

Pretty good workout today... I decided to go heavy on trap bar deadlifts after doing front squats, for better or worse. Originally I had only planned to go to 315-335 for some speed sets of 3 or less reps, but I felt like going heavy once I started...

Front Squats
45lbs x 10
45lbs x 8
95lbs x 8
135lbs x 6
165lbs x 3
185lbs x 2 (warmups to here)
205lbs x 3 PR
205lbs x 2
185lbs x 4
185lbs x 4
135lbs x 10

Trap Bar Deadlifts: Not sure about the total weight on these... I asked one of the trainers there and he said he didn't know how much the bar weighed and told me to go weigh it. I asked another guy on staff I know at the desk and he said he didn't know for sure, but he thought he heard 85lbs, but said he thought that was too heavy... So, I weighed the bar on their scale and it was about 52lbs... I did some searching on the internet and was only about to find one website that listed the weight and it was 54lbs, but it was a different model... So... I guess I'll go with 52lbs.

142lbs x 10
232lbs x 3
282lbs x 3
322lbs x 2 sets x 3 reps (more or less speed deads off the ground)
372lbs x 1 - came up pretty fast, belt and chalk on here
412lbs x 1 - fairly good
452lbs x 0 - Grr, I could feel I was just about to break it off the ground, but had to give up... Would've been a PR

Reverse Hypers
20lbs x 8
50lbs x 12 (warmups)
70lbs x 3 sets x 10 reps

Decline Situps
25lbs plate x 2 sets x 20 reps
25lbs plate x 10 reps

BB Shrugs
135lbs x 10
185lbs x 6 (warmups)
225lbs x 15 (straps)
225lbs x 15 (straps)
135lbs x 20 (no straps)

Standing calf Raises
80lbs x 20
140lbs x 2 sets x 15 reps
100lbs x 20

stretch

Lawl.... I think I pulled my left trap a little bit doing shrugs... Nothing bad, but, yeah...

Posted by: fufu

Nice workout! Got some new stuff going on.

I have tried shrugs and I hated them, I never felt my muscles fatigue. I didn't feel like I was accomplishing anything. Do you feel them in your traps when you do them?

Posted by: Nate K

Nice lifts!
I love shrugs fufu, yeah feel them in the traps, of course.

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice workout! Got some new stuff going on.

I have tried shrugs and I hated them, I never felt my muscles fatigue. I didn't feel like I was accomplishing anything. Do you feel them in your traps when you do them?

Of all the shrugs I've tried, I actually like Hammer strength seated shrugs pretty well... Also, I like the seated cambered bar shrugs I do... I think higher reps like 12+ works best on them for me. I do them a weird way though, one of the guys showed me how to do them a certain way... He's the one that taught the group I train with a lot of what they know... He used to be a competitive bodybuilder and powerlifter... Not sure which he was first, but he won Mr. Ohio at some point.

Anyway, what I do with the seated cambered bar shrugs is take a high box (this kind isn't a solid box, it has legs so you can hold the bar underneath it). I have the bar under my legs and grab it with pretty much my fingertips... I do use somewhat of a circular motion when I do these, I squeeze the traps real tight for about 1 sec then let it back down... It goes against what some people preach here about just going "straight" up, but I honestly feel it in my traps more this way. Don't need much weight for the seated cambered bar shrugs either... 95-125 works fine for me right now.

Posted by: AndrewSS

I wanna see those cambered bar shroogs, I havnt shrooged for a while and I kinda agree with fufu the normal ones dont seem all that great, to me at least

Posted by: KelJu

Other than hitting your traps more, is there any advantage of using trap bar deads over straight bar? Why do more people use straight bar? If the added variation helped out, I bet it would be good to switch from straight bar to trap bar between each other each workout.

Posted by: Seanp156

Quote:

Originally Posted by KelJu

Other than hitting your traps more, is there any advantage of using trap bar deads over straight bar? Why do more people use straight bar? If the added variation helped out, I bet it would be good to switch from straight bar to trap bar between each other each workout.

I don't know that I would say a trap bar hits your traps more when deadlifting, it's called a trap bar because it's used for shrugs by a lot of people... Deadlifting with it is quite a bit different than with a straight bar since the weight distribution is more centralized instead of a little more in front of you.

That being said, I think I'm actually more comfortable with a straight bar since I've used it more... The trap bar I've read is supposed to alleviate lower back stress, but I thought I felt it more when using it tonight... Also, in the past I've found it hit my quads some too, but I didn't notice that as much tonight, maybe since I did front squats first.

Posted by: AndrewSS

I suppose I should call world jim soon about the winter break pricing... I wonder if that new person passed on my note about it that I gave her (with my contact info)

Posted by: fufu

World Jim is in my basement...in several trash bags....

Posted by: Seanp156

Bad joke?

Posted by: fufu

Quote:

Originally Posted by Seanp156

Bad joke?

Negative.

Posted by: Seanp156

I'm fatter than you Fufu!!! Been 188lbs consistently in the morning... Anywhere from 189-193 at night. Hopefully I can get to 200+ by March/April.

Posted by: fufu

rofl

The fat wars have begun!!!!!!!!!!!

btw, legs are looking big and thick.

Posted by: Seanp156

Lawl, thanks... Your teardrops still pwn mine though.

Posted by: gwcaton

Nice wheels !

Posted by: CowPimp

I agree on the legs. That VMO is poppin' out.

Posted by: AndrewSS

the fat wars... hahahha

random gay hand smiley

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

the fat wars... hahahha

Yes, it's the fat wars Andrew, sorry... No anorexics allowed

.

Pretty good workout today... Fairly low volume overall

BB PL Bench
45lbs x 2 sets x 10 reps
95lbs x 8
135lbs x 6
185lbs x 2
205lbs x 1
235lbs x 1 - Good to get this after screwing it up last week... Wasn't exactly a pretty lift though.

Flat DB Press
60lbs x 15 - done normal/bodybuilder style
60lbs x 17 - done with grip held parallel to body just pushing DB's up and not having them meet at the top
60lbs x 13 - same as 2nd set

Hammer Strength Rear Delt Rows (it's a normal row machine, but Pete showed me how to use it for rear delts... Keep the seat low, chin forward, arms up high bending at the elbow parallel with the floor)

(weight is the weight added to the machine)
100lbs x 10
190lbs x 10
240lbs x 10
260lbs x 12

Seated DB Alternating Curls
35lbs x 20 (10 each arm)
-Haha, Len came up to me and was like, "What the hell are you doing?" "Do curls tomorrow after squats IF ever."

15 Minutes Stationary Bike
Random Hill Course
8/20 resistance
3.77 miles
17.3 avg MPH

stretch + rotaror cuff work

Posted by: fufu

No anorexics allowed....

That was too good....sorry Andrew.

Posted by: Seanp156

Quote:

Originally Posted by fufu

No anorexics allowed....

That was too good....sorry Andrew.

... I was contemplating whether or not to post it just because it's so assholish, but I couldn't resist. Andrew already thinks I'm a cold-hearted asshole anyway.

Posted by: fufu

lawl, we all know you're a lovable little 7 year old girl on the inside.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl, we all know you're a lovable little 7 year old girl on the inside.

True Story.

Posted by: fufu

lawl, nice use of emoticons.

Posted by: AndrewSS

Quote:

Originally Posted by Seanp156

... I was contemplating whether or not to post it just because it's so assholish, but I couldn't resist. Andrew already thinks I'm a cold-hearted asshole anyway.

well... that hurt me deep you two... but I played "you are beautiful" by christina agulara (speeling?) and that made me feel much better...

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

well... that hurt me deep you two... but I played "you are beautiful" by christina agulara (speeling?) and that made me feel much better...

That's good Andrew, it's all about a positive self image.

Posted by: AndrewSS

^ O OK, douche

Posted by: fufu

Quote:

Originally Posted by AndrewSS

well... that hurt me deep you two... but I played "you are beautiful" by christina agulara (speeling?) and that made me feel much better...

Posted by: Seanp156

Good workout and funny day at the gym too... At one point, when Tim and I were doing Zercher Squats, Pete came up and was saying how I need to get my stance out even more on squats, so they're going to have me use the rack they use... I said, "I don't know if I can." As in, I don't know if I can squat that wide without briefs without screwing my hips up... Pete was like, "What did you just say? You might as well just say 'I can't do it.'"

After that, Tim put his arm around my shoulder and yelled across the whole gym so everyone could hear saying, "Hey everyone, Sean has something to say!" At that point, I just said, "Fuck you Tim." And did my next set...

High Box Squats (pretty damn high box, not sure the exact high... It was a high box with 3 plates on top with a towel between the plates).

45lbs x 2 sets x 6 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 1 (belt on here)
275lbs x 1
315lbs x 1
375lbs x 1 PR
405lbs x 1 PR
435lbs x 0 - I can't honestly count this... I was bearing the majority of the weight, more than 405lbs I'm sure, but there was slight spot help... They said my problem on this one was I went straight down, and didn't get my ass back like the other sets which were good. It's the most weight I've ever had on my back and set up with though...

Zercher Squats (first time doing them)
45lbs x 6
95lbs x 6
135lbs x 6 (warmups)
155lbs x 3 sets x 8 reps PR for what it's worth... I actually like these, it's different holding the weight in the crook of your arm/elbow but it's not too bad.

Pull Throughs (just to learn how to do them, Pete showed me)
60lbs x 8

Kneeling Rope Cable Crunches
130lbs x 20
150lbs x 2 sets x 15 reps

stretch

Posted by: Seanp156

Oh yeah, next week I'm either taking off, or doing a deload week with some light weight and low volume.

Which is best for a new ava?

Posted by: fufu

Nice bawks squawts! How wide do they want you to stand? Do they use briefs when they squat wide?

Posted by: Seanp156

Quote:

Originally Posted by fufu

Nice bawks squawts! How wide do they want you to stand? Do they use briefs when they squat wide?

Thanks. I'm not sure if ALL of the use briefs, but they at least use a suit if they don't use briefs and vice versa. I'm not sure exactly how wide they want me to stand.

Posted by: AndrewSS

you can look a hurricane right in the eye

bout the yavatar, I say #2, but #3 ist gut too

Posted by: Double D

If you can do hypers instead of pullthroughs I definitly would. I am not sure how high you had your box for those squats, but you are putting up some respectable numbers.

Posted by: Seanp156

Quote:

Originally Posted by Double D

If you can do hypers instead of pullthroughs I definitly would. I am not sure how high you had your box for those squats, but you are putting up some respectable numbers.

It was a pretty high box today, as I mentioned... Why do hypers instead of pullthroughs? Why not switch them up? That seems to be the most advantageous idea to me... You don't want to be doing the same exercises all the time.

Posted by: Double D

Yeah I agree there. I didnt realize you did them before. Its hard to keep all of these journals straight. I do like pullthroughs, however hypers are king. But I agree do switch it up from time to time. How did you like the pullthroughs?

Posted by: Seanp156

It was ok... It seems to work my hips, hams and glutes more than hypers do, I still have yet to get really used to/comfortable with them though... Trust me, I've done hypers a LOT... I need something to switch it up with... I've also done glute ham raises a lot too now. I think I'll be doing reverse hypers and pull throughs for a change for a while.

Posted by: Double D

I agree it does seem like it hits the hips more. I also really like glute ham raises. Alot of people try and sub leg curls for them, but thats like subbing tricep extensions for curls....they hit the arm, but not in the same way.

Posted by: Seanp156

Heh, I think it's funny how long it's been since I've done leg curls or extensions...

Posted by: Double D

Yeah I tell ya. I think I did some extensions for the first time in probably 2 years about 3 weeks ago. And dont plan on doing them anytime soon.

Posted by: Seanp156

I'll probably do them next week during my deload just for fun

Posted by: fufu

I've been meaning to try pullthroughs!

Posted by: Double D

Pullthroughs are ok, of course they will take a back seat to hypers all the time, but like Sean said sometimes its good to throw those in there to switch things up.

Posted by: Seanp156

Quote:

Originally Posted by Double D

Pullthroughs are ok, of course they will take a back seat to hypers all the time, but like Sean said sometimes its good to throw those in there to switch things up.

I'm curious... Why do you think they're less important than hypers?

Posted by: Double D

Hypers hits the posterior chain much better. Besdies that westiside absolutely swears by them and westside=success.

Posted by: AndrewSS

lock the door, kill the lights, no ones coming home tonight, and its getting colder... its getting colder.... its getting colder... its getting colder... its getting colder... its getting colder... its getting colder...

Posted by: Seanp156

No Quarter doth pwn

Posted by: Seanp156

Lawl, I just went back and found my old old journal... It has the workouts from when I very first started.. It's funny to read my old workouts. http://www.ironmagazineforums.com/sh...hlight=journal

Posted by: WantItBad

been doin some catch up since i have been gone workouts look amazing...keep up the good work

Posted by: Double D

My personal fav would be the deadlift for 8 reps with 85 pounds!

Posted by: fufu

lawl, it is funny to look back on old workouts. You have come a long way.

Posted by: Seanp156

Quote:

Originally Posted by fufu

lawl, it is funny to look back on old workouts. You have come a long way.

Thank god. Lawl, I can MP in each hand what I did with a barbell both hands on my first workout.

Posted by: fufu

Quote:

Originally Posted by Seanp156

Thank god. Lawl, I can MP in each hand what I did with a barbell both hands on my first workout.

lawl, that is a nice feeling.

I remember I start DB flat benching with the 25's and I liked hitting the 50's, then the 75's because I was doubling then tripling the amount of weight I used, now I am close to the 100's. When I first started training I thought how awesome it would be to press the 100's because I was so far off. I might shed a tear or two when I do it.

Posted by: Double D

I remember the first time I benched 200lbs that seems like an eternity ago.

Posted by: Seanp156

Quote:

Originally Posted by Double D

I remember the first time I benched 200lbs that seems like an eternity ago.

Nawt for me

Posted by: Burner02

here too....man...I'm feeling...OLD right now....

Posted by: AndrewSS

awww sean is harkening back on ye olde tymes.

Posted by: Double D

Burner thats why I like posting here, it makes me feel younger as well.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I remember the first time I benched 200lbs that seems like an eternity ago.

yeah, i remember when I first was able to do 225, I thought I was so awesome for being able to bench 2 plates per side, hehe, now, it's like nothing less than 3 plates per side is acceptable, how times change...lol

Posted by: Burner02

show off...

Posted by: Double D

Quote:

Originally Posted by Stewart20

I hear ya, if my bench drops below 3 plates again I will be upset.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

awww sean is harkening back on ye olde tymes.

stfu biatch. I'm a hardass, I don't, "harken back."

Posted by: AndrewSS

^ go shove a dildo up your hard ass

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

^ go shove a dildo up your hard ass

A gay whore like you would come up with that idea, wouldn't they.

Posted by: AndrewSS

O Ok

Posted by: AndrewSS

hrmmmm... I wonder if that lady turned in my information to the world gym management... I suppose I should just call and see about winter break pricing

Posted by: Seanp156

If I remember, I vwhilst ask tomorrow.

Posted by: Seanp156

Deload upper workout... Was alright I guess... I don't know if I'll go tomorrow or not.

RI's were about 1 minute for everything

Dips
BW x 5
BW x 5 (warmups)
BW x 15
BW x 15
BW x 9

- first two sets were easy

CG underhand chins
BW x 6
BW x 4

CG Parallel grip chins
BW x 5
BW x 4

Standing BB Press
45lbs x 8 warmup
95lbs x 3 sets x 8 reps

T-bar Rows
0lbs x 8
45lbs x 6 warmups
70lbs x 2 sets x 8 reps wide grip
70lbs x 12
70lbs x 10

Seated Overhead Tricep Extension (basically an overhead skull crusher)
bar + 40lbs x 8
bar + 50lbs x 8 - not sure about bar weight... somewhere between 15-25lbs

Seated DB Alternating Curls
30lbs x 20 (10 each arm)
20lbs x 26 (13 each)

15 mins elliptical
10/20 resistance
interval course
1.31 miles
187 cals

stretch + rotator cuff work

Posted by: AndrewSS

good workout ass-master

Posted by: Seanp156

Thanks r-tard.

Posted by: AndrewSS

no problem fucktard

Posted by: Seanp156

Yeah... Today was supposed to be a light/deload workout, but Jim Scietzer (sp?) was there... He's the one that got me in contact with the guys I lift with on Satuday and Sunday... He basically trained me the whole workout today... I feel a little half-sick...

Deadlifts
45lbs x 8
135lbs x 2 sets x 12 reps
185lbs x 6
225lbs x 4
225lbs x 8 (I wouldn't have done nearly this amount of reps on warmup if I knew I was going heavy, I was planning to do 3x8 @ 225 and that was it for the day).
275lbs x 1
315lbs x 1
365lbs x 1
405lbs x 1
440lbs x 0 - broke off the ground a tiny bit, but couldn't get it past the first .5-1 inch
440lbs x 0 - nope, heh...

Cybex Leg Press
90lbs x 6
180lbs x 6
230lbs x 8
270lbs x 8
360lbs x 6
450lbs x 6
500lbs x 6 PR
540lbs x 6 PR

Cybex Prone Leg Curl
#4 x 12
#6 x 10
#8 x 10
#9 x 10
#10 x 3
#8 x 10

stretch

He (Jim) said I need to keep direct leg curls in my routine for at least 2 months... He said my hamstrings are way behind my quads in size and strength.

Posted by: AndrewSS

das ist gut

Posted by: AndrewSS

nekid squoots?

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

nekid squoots?

How could you think of such a sick and disgusting idea

Posted by: AndrewSS

^ yeah right, mr. I want to nekid squoot when I get a house or whatever

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

^ yeah right, mr. I want to nekid squoot when I get a house or whatever

I never said such a thing.

Posted by: AndrewSS

do you workout to shakiras song: Hips dont lie ?

Posted by: Seanp156

Yes. It's my favorite song for squatting and deadlifting. When I'm done with a set, I shake my hips to it.

Posted by: AndrewSS

^ you and all your training partners do in celebration.... bahahahah

Posted by: fufu

Nice workout. Too bad about the deadlift, but you were on a well needed deload anways. I like leg curls, I feel they are good for hypertrophy, but nothing like a good RDL for strength.

Posted by: Seanp156

No workout today... Worked til 9pm last night, I'm a little bit sick, would've had to have gotten up extra early to get gas, and it's my deload week, so I just decided to sleep in... I'm going to go get some gas and hopefully renew my membership today... May get a deload in tomorrow morning... Hopefully my sickness goes away soon.

Posted by: fufu

I'd just take it easy and stay away from the gym if you are feeling under the weather.

Posted by: Seanp156

Rofl, I have like $101 to my name after renewing my membership for a year @ $470 and getting gas... It's the best way to do it though, otherwise it costs more per month if you only do 3 or 6 months.

Posted by: fufu

lawl

Posted by: AndrewSS

3\|3 |)07|-| \|34|2|\| 70 94/\/\3 84|)|_\|

Posted by: Nate K

Quote:

Originally Posted by AndrewSS

3\|3 |)07|-| \|34|2|\| 70 94/\/\3 84|)|_\|

You 4re the illest g4mer ever. I c4n only repl4ce my 4's with 4's.

Posted by: AndrewSS

I Cant Fall Asleep!

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