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Sean's going for strength.


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Posted by: Seanp156

No class today because of snow . I was worried about fitting my workout in between classes today, but it won't be a problem now...... Provided my camero can drive in this.


Posted by: Seanp156

Good workout despite shoveling snow for 2 hours beforehand.

Speed Bench Press - 30 sec RI's (nice speed, comfortable with 135 for these now, I'll probably move to 145-155 next week)
Close Grip: 135lbs x 3 sets x 3 reps
Mid Grip: 135lbs x 3 sets x 3 reps
Wide Grip: 135lbs x 3 sets x 3 reps
- Close grip actually feels easier than any of the others for me, better speed and feels more controlled.

Mid Grip Pullups (straps)
BW x 8
BW x 5

Close Parallel Grip Pullups
BW x 6
BW x 5

Push Presses
45lbs x 8
95lbs x 6
115lbs x 4
135lbs x 3
155lbs x 3 sets x 3 reps maybe a PR???
Standing Mil Press
115lbs x 8
95lbs x 8

1-Arm DB Rows
60lbs x 10
80lbs x 8
80lbs x 3 sets x 5 reps

T-Bar Machine Rows
Close Grip
+90lbs x 10
+90lbs x 8

Barbell Skull Crushers
45lbs x 8
75lbs x 8
75lbs x 6

15 Minutes Elliptical
Interval Course
10/20 resistance
201 cals
1.37 miles

stretch + rotator cuff work


Posted by: DOMS

Nice workout. Great job on the pull-ups!


Posted by: fufu

good to see some single arm DB rows. How did they feel?


Posted by: KelJu

Your T-bar row numbers look pretty good considering you did the dumbbell rows right before hand.


Posted by: Seanp156

Quote:
Originally Posted by DOMS View Post
Nice workout. Great job on the pull-ups!
Thanks, but all things considered, including using straps they're not great.

Quote:
Originally Posted by fufu View Post
good to see some single arm DB rows. How did they feel?
Not bad.




Quote:
Originally Posted by KelJu View Post
Your T-bar row numbers look pretty good considering you did the dumbbell rows right before hand.
I'll usually use +115lbs on T-bar rows fresh. The second set was a struggle to get to 8.


Posted by: AndrewSS

dead vrising


Posted by: Bakerboy

Strap pull ups = hardcore


Posted by: Brutus_G

Push presses do power lifters really do those?


Posted by: Seanp156

Quote:
Originally Posted by Brutus_G View Post
Push presses do power lifters really do those?
I don't know... I do. Variation is a good thing.


Posted by: LexusGS

Quote:
Originally Posted by Seanp156 View Post
I don't know... I do. Variation is a good thing.
I used to do Push Presses. They are the shit!


Posted by: Seanp156

First time using my chucks to squat... They were alright, don't really feel much different than my other shoes.

Speed Box Squats (no belt, ~14-16" box)
45lbs x 8
135lbs x 6
135lbs x 3 (warmups)
185lbs x 2 sets x 3 reps (wrist wraps on here)
205lbs x 2 sets x 3 reps
225lbs x 2 sets x 3 reps (still good speed)

Barbell Romanian Deadlifts (no belt)
warmups
275lbs x 3 sets x 3 reps PR (chalk)

Step ups (~16-18" platform)
1 rep = both feet up on platform then back down
BW x 10
30lbs DB's x 20 right leg first
30lbs DB's x 15 right leg first
30lbs DB's x 15 left leg first
30lbs DB's x 15 left leg first

Cambered Bar Seated Shrugs
95lbs x 15
145lbs x 15
145lbs x 15

Decline Situps
BW + 25lbs x 10
BW + 50lbs x 3 sets x 8 reps

Crunches on floor
BW x 40

stretch


Posted by: AndrewSS

Good workout, I have not done box squoots in a while....


Posted by: fufu

congrats on teh PR/


Posted by: Seanp156

Quote:
Originally Posted by fufu View Post
congrats on teh PR/
Isn't it past your bedtime?


Posted by: fufu

uhhh, yeah. but I woke up like an hour ago all sweaty and I can't fucking fall back asleep. IIIIIIIIIIIAWHHHHHHHHHHHH. my blanket was on the floor and I think my mhand may have been down my pantalons.

lawl funny this is I slept like 3 1/2 hours already seeing as I was in bed by 8:40


Posted by: AndrewSS

haHAHAHAHAHAHAH, fufu youre crazy... goin to bed at 8:40pm what are you, 70yrs old?


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
haHAHAHAHAHAHAH, fufu youre crazy... goin to bed at 8:40pm what are you, 70yrs old?
seriously...


Posted by: fufu

Quote:
Originally Posted by AndrewSS View Post
haHAHAHAHAHAHAH, fufu youre crazy... goin to bed at 8:40pm what are you, 70yrs old?
ROFL

no

but]

the heater is on the frizt!!!!!!!! MAKE IT STOP


Posted by: AndrewSS

Im goin down the steps on a white line

http://www.youtube.com/watch?v=OQqO2L1gnjI&NR

Lawl... around the middle layne makes fun of some guy, then at the end its kinda funneh


Posted by: Seanp156

Flat BB Bench
45lbs x 15
45lbs x 12
95lbs x 6
135lbs x 6

2-board Press
185lbs x 3
205lbs x 3
225lbs x 1
225lbs x 1 +2 spot
245lbs x 3 sets x 1 rep
250lbs x 1 PR
225lbs x 2 + 1 spot (form went to hell on last rep)

Flat DB Presses (horizontal grip)
60lbs x 15
60lbs x 9
50lbs x 9

HS Rear Delt Rows
+180lbs x 12
+200lbs x 12
+230lbs x 8

12 minutes treadmill walking and jogging @ 6mph
.98 miles

rotator cuff work


Posted by: AndrewSS

Good workout sean!


Posted by: fufu

Yeah, good workout.


Posted by: Seanp156

Barbell PL Squats
45lbs warmups
135lbs x 6
135lbs x 3
205lbs x 3 (wrist wraps on)
265lbs x 1 (belt on)
315lbs x 1
315lbs x 4 sets x 3 reps (last set was kinda shitty)
315lbs x 2 sets x 2 reps (good, last set stance was a little closer than normal on accident.)

Reverse Band Deadlifts (belt)
425lbs x 1 (~315 at bottom)
515lbs x 1 - Back felt a little aggrevated after this so I stopped... No pain, just a little weird.

Hyper Extensions
BW x 6
BW + 25lbs x 4 sets x 12 reps

Cybex Ab Crunch
#8 x 15
#10 x 8

Kneeling Rope Cable Crunches
150lbs x 2 sets x 20 reps
170lbs x 10 reps

stretch


Posted by: fufu

http://www.youtube.com/watch?v=wyX7yBc8BkY


Posted by: Seanp156

Quote:
Originally Posted by fufu View Post
Noice, I have that on my iPod.


Posted by: fufu

leik, omgz!!


Posted by: BigDyl

lawl


Posted by: PeteTheGreek

Sean forgot to mention his attempt at 315 in his bench log the other day:

http://www.youtube.com/watch?v=bYcGwMht6L8


Posted by: fufu

Quote:
Originally Posted by PeteTheGreek View Post
Sean forgot to mention his attempt at 315 in his bench log the other day:

http://www.youtube.com/watch?v=bYcGwMht6L8



Posted by: Brutus_G

Quote:
Originally Posted by PeteTheGreek View Post
Sean forgot to mention his attempt at 315 in his bench log the other day:

http://www.youtube.com/watch?v=bYcGwMht6L8
That was pathetic.


Posted by: AndrewSS

Sean, have you seen this... maynard fucks up and gets pissed... hahah

http://www.youtube.com/watch?v=qFoWz...elated&search=


Posted by: KelJu

Quote:
Originally Posted by PeteTheGreek View Post
Sean forgot to mention his attempt at 315 in his bench log the other day:

http://www.youtube.com/watch?v=bYcGwMht6L8
Lawl, silly Asian.


Posted by: KelJu

Quote:
Originally Posted by AndrewSS View Post
Sean, have you seen this... maynard fucks up and gets pissed... hahah

http://www.youtube.com/watch?v=qFoWz...elated&search=
WTF! Maynard is God. God couldn't fuck up that bad. Why was maynard dressed like a retard?


Posted by: AndrewSS

Quote:
Originally Posted by Brutus_G View Post
That was pathetic.
Those guys on youtube ripped that guy apart... rofl... granted it was pretty sad...

Here is my favorite:
Quote:
"DIe you fucking asian retard..u should kill urself.. slice your wrists n sit in hot water to prevent clogging of the blood..u will die faster..good luck with that.."
What an asshole... haha


Posted by: AndrewSS

Quote:
Originally Posted by KelJu View Post
WTF! Maynard is God. God couldn't fuck up that bad. Why was maynard dressed like a retard?
rofl... its hilarious that he throws the mic... have you seen where he "beats up" a fan that rushes the stage then he finishes the song while sittin on the dude?

Maynard always is dressed weird, from what I have seen.


Posted by: KelJu

Quote:
Originally Posted by AndrewSS View Post
rofl... its hilarious that he throws the mic... have you seen where he "beats up" a fan that rushes the stage then he finishes the song while sittin on the dude?

Maynard always is dressed weird, from what I have seen.
I have seen Maynard perform 3 times and everytime he was wearing black leather pants with no shirt.


Posted by: Seanp156

Quote:
Originally Posted by PeteTheGreek View Post
Sean forgot to mention his attempt at 315 in his bench log the other day:

http://www.youtube.com/watch?v=bYcGwMht6L8
Yes, clearly I'm a short asian guy who wears tight thermal tees and cargo pants in the gym.


Posted by: goob

Quote:
Originally Posted by Seanp156 View Post
Yes, clearly I'm a short asian guy who wears tight thermal tees and cargo pants in the gym.
Don't worry. You'll get bigger.


Posted by: Seanp156

Quote:
Originally Posted by goob View Post
Don't worry. You'll get bigger.


Oh, Pete... On the reverse band deadlifts, were the bands totally deloaded at the top or no? I'm guessing not at least with my long ass arms...


Posted by: AndrewSS

Bleed the freak!


Posted by: PeteTheGreek

Quote:
Originally Posted by Seanp156 View Post


Oh, Pete... On the reverse band deadlifts, were the bands totally deloaded at the top or no? I'm guessing not at least with my long ass arms...

No. A complete deload would have been two pins lower, which for me is about a 75 lb carryover. The pins were set today at about a 100-120 lb carryover, which is probably more than I wanted but I wanted to work on my grip. Sorry I don't have exact numbers for your training log but I forgot my calculus book


Posted by: Seanp156

Quote:
Originally Posted by PeteTheGreek View Post
Sorry I don't have exact numbers for your training log but I forgot my calculus book
It's ok, I forgive you....... This time.


Posted by: fufu

Quote:
Originally Posted by Seanp156 View Post
It's ok, I forgive you....... This time.
OH SNAP!!!


Posted by: Brutus_G

Feeling like a freak on a leash!


Posted by: AndrewSS

Quote:
Originally Posted by fufu View Post
OH SNAP!!!
hahahahaha... you bugaboo










Posted by: AndrewSS

Sean, your text messages hurt me deeply...

so i made a big mistake, try to see it once my way...


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
Sean, your text messages hurt me deeply...

so i made a big mistake, try to see it once my way...
True story... Now, how do I see it once your way?


Posted by: AndrewSS

Um, empathy?


You know thats a line from Alice in Chains Would ?




Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
Um, empathy?


You know thats a line from Alice in Chains Would ?

Of course I do.


Posted by: Brutus_G

Quote:
Originally Posted by AndrewSS View Post
Sean, your text messages hurt me deeply...

so i made a big mistake, try to see it once my way...
So who's the bitch in this relationship?


Posted by: Seanp156

Quote:
Originally Posted by Brutus_G View Post
So who's the bitch in this relationship?
I'd think that's obvious... I mean, just LOOK at andrew...

Speed Bench Press
warmups

Close Grip
145lbs x 3 sets x 3 reps

Mid Grip
145lbs x 3 sets x 3 reps

Wide Grip 145lbs x 3 sets x 3 reps

Wide Grip Pullups
BW x 8 (straps)
BW x 6 (straps)
BW x 4 (chalk)
BW x 4 (chalk)

Close Parallel Grip Pullups
BW x 4
BW x 4

Standing Military Press
45lbs x 8
95lbs x 6
115lbs x 3 (warmups)
135lbs x 6
135lbs x 4
135lbs x 3
115lbs x 8

Barbell Bent Rows
warmups
185lbs x 6 (straps)
175lbs x 6 (straps)
155lbs x 8 (no straps)
155lbs x 10 (no straps)
185lbs x 6 (straps)
185lbs x 4 (straps)
-dont ask about the weight changes...

Barbell Skull Crushers
85lbs x 4
75lbs x 8

15 minutes stationary bike
random hill course
10/20 resistance
3.77 miles

stretch + rotator cuff work


Posted by: Brutus_G

Good looking workout Sean. Whats with the BB rows weight changes?


Posted by: Seanp156

Quote:
Originally Posted by Brutus_G View Post
Good looking workout Sean. Whats with the BB rows weight changes?
Quote:
Originally Posted by Seanp156 View Post
-dont ask about the weight changes...
^


Posted by: Brutus_G

Quote:
Originally Posted by Seanp156 View Post
^
LOL


Posted by: Malley

Curiosity got me.....whats with the constant use of straps?


Posted by: Seanp156

Quote:
Originally Posted by Double D View Post
Curiosity got me.....whats with the constant use of straps?
It's not constant.


Posted by: Malley

It is for the heavier weights.


Posted by: AndrewSS

Its ok for sean to enjoy the use of strap ons from time to time


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
Its ok for sean to enjoy the use of strap ons from time to time
Hilarious.


Posted by: AndrewSS

Geeezzz...... why aren't you on AIM we need to play catch up!!!


Posted by: Seanp156

Do you just want to chat about life?


Posted by: AndrewSS




Posted by: Brutus_G

Quote:
Originally Posted by AndrewSS View Post
Andrew has feelings he needs to discuss.


Posted by: AndrewSS

Have a piece of cheese baby


Posted by: Seanp156

Conventional Deadlifts (No belt, no chalk)
45lbs x 8
135lbs x 6
185lbs x 4
225lbs x 3
275lbs x 2
315lbs x 5 sets x 3 reps (Good speed on first two sets, progressively got a little slower each set afterwards. Focused on hip drive to keep my ass down and keep most of the weight on my heels).

Lying Leg Curls
#8 x 12
#10 x 6
#8 x 12

DB Farmer's Walks (GPP/grip work)
70's x down aisle & back
70's x down aisle & back (had to stop a couple times to get grip)

Glute Ham Raises
BW x 6
+25lbs x 6
+35lbs x 5
+35lbs x 5
+25lbs x 6

Decline Situps
+25lbs x 20
+40lbs x 10
+40lbs x 10

Cambered Bar Standing Shrugs, thumbless grip
95lbs x 15
145lbs x 15
145lbs x 15
165lbs x 12

stretch


Posted by: Seanp156

Flat Pause Bench Press (about 1 second pause)
warmups 45lbs, 95lbs, 135lbs
185lbs x 3
205lbs x 1
225lbs x 1 (good)
225lbs x 1 (slow)
205lbs x 4 sets x 2 reps
205lbs x 3 reps touch and go

Incline DB Presses
50lbs x 12
60lbs x 2 sets x 10 reps

Standing Side Lateral Raises
25lbs x 2 sets x 10 reps

Seated Bent Over Rear Delt Flies
20lbs x 8
15lbs x 15

12 minutes treadmill
walking @ 3mph
jogging @ 6mph
1 mile

stretch + rotator cuff work


Posted by: fufu

Lookin good.


Posted by: AndrewSS

Good job sean you are a supreme commander


Posted by: fufu

Quote:
Originally Posted by AndrewSS View Post
Good job sean you are a supreme commander
wtf


Posted by: Seanp156

Camerbered Bar Close Stance Low Box Squats (~14" box I'm guessing)
75lbs x 6
165lbs x 6
215lbs x 3 (belt on)
255lbs x 10 sets x 3 reps

Hyper Extensions Holding DB
warmups
55lbs DB x 4 sets x 8 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 8 (trouble getting set up)
170lbs x 2 sets x 12 reps

Standing Alternating Hammer Curls
40lbs x 14 (7 per arm)
35lbs x 16 (8 per arm)

Cybex Ab Crunch
#8 x 15
#9 x 6
#8 x 10


Posted by: katt

Nice workout Sean - I did the rope crunches yesterday. Haven't done them in a while, I forgot how good they felt!


Posted by: Seanp156

Quote:
Originally Posted by katt View Post
Nice workout Sean - I did the rope crunches yesterday. Haven't done them in a while, I forgot how good they felt!
Thanks, rope crunches are probably my favorite ab exercise. My lower back feels tight as hell right now from not stretching... I don't think I'll skip that again.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156 View Post
Camerbered Bar Close Stance Low Box Squats (~14" box I'm guessing)
75lbs x 6
165lbs x 6
215lbs x 3 (belt on)
255lbs x 10 sets x 3 reps

Hyper Extensions Holding DB
warmups
55lbs DB x 4 sets x 8 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 8 (trouble getting set up)
170lbs x 2 sets x 12 reps

Standing Alternating Hammer Curls
40lbs x 14 (7 per arm)
35lbs x 16 (8 per arm)

Cybex Ab Crunch
#8 x 15
#9 x 6
#8 x 10

You need to do more bicep work... at least 15 sets....


Posted by: Seanp156

I don't know why I put cambered bar in my log... I meant Hatfield/Safety Squat Bar.


Posted by: fufu

Idiot!!!


Posted by: Bakerboy

100 extra fufu lashes tonight!


Posted by: fufu

But Andrew already gave it to me really hard! I don't know how much more I can take...


Posted by: Bakerboy

Quote:
Originally Posted by fufu View Post
But Andrew already gave it to me really hard! I don't know how much more I can take...
Too bad; so sad... suck it up Mr. fufu and take it like a MinO man.


Posted by: KelJu

Lawl@bakerboy's avatar. He and I have the intellectual kiki avatars.


Posted by: fufu

You think I didn't get a good education during my 8 year stint at the highest ranking Naval Academy in the world??!?!?


Posted by: KelJu

Quote:
Originally Posted by fufu View Post
You think I didn't get a good education during my 8 year stint at the highest ranking Naval Academy in the world??!?!?
Lawl, ok yeah you have a very dignified kiki.


Posted by: fufu




Posted by: Seanp156

I go away and come back to this garbage in my journal .


Posted by: fufu

You love us whores!


Posted by: BigDyl

Quote:
Originally Posted by KelJu View Post
Lawl@bakerboy's avatar. He and I have the intellectual kiki avatars.
Better watch out for the matrix kiki's.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156 View Post
I go away and come back to this garbage in my journal .
Awwww... seans frustrated.... lawl

its a bullshit 3 ring circus side show...


Posted by: Brutus_G

Quote:
Originally Posted by fufu View Post
You think I didn't get a good education during my 8 year stint at the highest ranking Naval Academy in the world??!?!?
LOL


Posted by: BigDyl




Posted by: AndrewSS

For some old badass'ness...

http://www.youtube.com/watch?v=H1u1RqRd_rM

acdc pwnz


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
For some old badass'ness...

http://www.youtube.com/watch?v=H1u1RqRd_rM

acdc pwnz
Haha, his voice is great.


Posted by: fufu

I just called....to say...I love you.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156 View Post
Haha, his voice is great.

lawl, and that guitarist is hilarious... roofles


Posted by: KelJu

Quote:
Originally Posted by Seanp156 View Post
I go away and come back to this garbage in my journal .
Lawl, Sean's journal is has more bullshit in it than open chat.


Posted by: AndrewSS

im breathing so i guess im alive


Posted by: AndrewSS

dont just call me a pessimist, try to read between the lines...


Posted by: PeteTheGreek

Fuck Stick:

We're benching Friday at 5:00


Posted by: Seanp156

Quote:
Originally Posted by PeteTheGreek View Post
Fuck Stick:

We're benching Friday at 5:00
Well shit... I work until 5pm on friday... I probably wouldn't be able to get there until 6pm, so I'll probably just hit the north gym then.


Posted by: fufu

Looks like I will have to replace you, Sean.


Posted by: Bakerboy

Quote:
Originally Posted by fufu View Post
Looks like I will have to replace you, Sean.
Spoken like a true captain.


Posted by: AndrewSS

hahaha sean got called fuck stick, roofles


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
hahaha sean got called fuck stick, roofles
Shut it bitch, I still own you... And you're coming home for the Arnold this weekend so I'll have the opportunity to kick your ass... And if you have enough balls to train at the sawmill gym at 8:00 AM saturday and sunday over the summer, they'll kick your ass too.




Posted by: AndrewSS

go fuck yourself stupid whore bag


Posted by: AndrewSS




Posted by: fufu

hahahaha


Posted by: AndrewSS

haha... its t3h funn3h


Posted by: Brutus_G

Quote:
Originally Posted by fufu View Post
Looks like I will have to replace you, Sean.
I wanna come!!! Road trip!


Posted by: katt

Road Trip????? Count me in !!!


Posted by: Brutus_G

Quote:
Originally Posted by katt View Post
Road Trip????? Count me in !!!
I get to drive! We stop a fufu's first then go to Sean's gym and workout with the massive powerlifters.


Posted by: AndrewSS

hahaha... i would recommend against involving fufu, unless you want to see fufu and sean engage in extremely violent relations


Posted by: katt

Violent relations????? Does that include bondage and shit????


Posted by: katt

Quote:
Originally Posted by Brutus_G View Post
I get to drive! We stop a fufu's first then go to Sean's gym and workout with the massive powerlifters.
Yeah! Powerlifters!!


Posted by: AndrewSS

Quote:
Originally Posted by katt View Post
Violent relations????? Does that include bondage and shit????
yeah, lots of blood and poop... just think tubgirl and goatse....


Posted by: Brutus_G

Quote:
Originally Posted by katt View Post
Violent relations????? Does that include bondage and shit????
Unfortunately i think he's talking about activities involving Vaseline and lifting belts.


Posted by: AndrewSS

Quote:
Originally Posted by Brutus_G View Post
Unfortunately i think he's talking about activities involving Vaseline and lifting belts.
and a rubber fist


Posted by: katt

Quote:
Originally Posted by Brutus_G View Post
Unfortunately i think he's talking about activities involving Vaseline and lifting belts.
I'm trying to visualize the vaseline & lifting belts.....

Not a pretty picture


Posted by: Brutus_G

Quote:
Originally Posted by AndrewSS View Post
and a rubber fist
True true. Sean uses a whip right?


Posted by: Brutus_G

Quote:
Originally Posted by katt View Post
I'm trying to visualize the vaseline & lifting belts.....

Not a pretty picture
LOL!


Posted by: AndrewSS

Sean likes whipping, he likes the control... fufu usually likes to be dominated and rode... however if youre not careful fufu can be pretty sneaky with the ole rubber fist...... just lettin ya know.


Posted by: AndrewSS

muhahha, I cant wait for sean to see this... his journal gets whored so often


Posted by: katt

Well alrighty then..... I'd better pack my video camera, cuz this is going to be good!


Posted by: AndrewSS

Hahahaha Ali G is hilarious, the Borat part at 18:50 is funneh

http://youtube.com/watch?v=tZQ1jHg7PSE&mode=related&search=


Posted by: fufu

Everything said in here is true.


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
Sean likes whipping, he likes the control... fufu usually likes to be dominated and rode... however if youre not careful fufu can be pretty sneaky with the ole rubber fist...... just lettin ya know.
You know this well from experience.


Quote:
Originally Posted by katt View Post
Well alrighty then..... I'd better pack my video camera, cuz this is going to be good!
Indeed, you can the porn director.


Posted by: Seanp156

14-16ish" Speed Box Squats (no belt)
45lbs x 8
135lbs x 6
135lbs x 3
185lbs x 6
225lbs x 6 sets x 3 reps
135lbs x 2 sets x 10 reps

DB Romanian Deadlifts
60lbs x 10
80lbs x 10
80lbs x 6 (grip)
80lbs x 5 (grip)

Leg Press
180lbs x 6
270lbs x 6
360lbs x 6
450lbs x 6
540lbs x 6
540lbs x 6

Decline Weighted Situps
25lbs x 14
35lbs x 3 sets x 12 reps

GHR's
BW x 2 sets x 12 reps

BB Shrugs DOH grip
135lbs x 15
185lbs x 15
185lbs x 2 sets x 12 reps

stretch


Posted by: Seanp156

Kind of shitty workout... Felt tired and weak for some reason.

Incline Bench
45lbs x 8
95lbs x 8
135lbs x 6
165lbs x 4
185lbs x 2
205lbs x 3 some light spot on last 1-2 reps
195lbs x 4 sets x 3 reps some spot on last reps
195lbs x 2
175lbs x 4

Pullups (chalk)
BW x 6
BW x 4?

supinated
BW x 4??
BW x 5?

Close Parallel Grip Pullups
BW x 5

Dips
BW x 6
BW + 25lbs x 4 warmup
BW + 45lbs x 4 failed 5th
BW x 8
BW x 6
BW x 5

T-Bar Rows
Wide Grip
+90lbs x 10
+90lbs x 10

Narrow Grip
+90lbs x 10
+90lbs x 10

15 mins Stationary Bike
random hill course
10/20 resistance
3.3x miles

stretch + rotator cuff work


Posted by: AndrewSS

Sean, dont fret your workout, we will make it all better by g4ming and pigging out tonight


Posted by: Brutus_G

Quote:
Originally Posted by AndrewSS View Post
Sean, dont fret your workout, we will make it all better by g4ming and pigging out tonight
Yo do you guys pl4y any sports?


Posted by: AndrewSS

uhhhh wtf... sports are only for loser quarter backs of the hockey teams and such


Posted by: Seanp156

First time using knee wraps... They were quite a bit more uncomfortable than I thought. I wanted to hit 365x3, but I'm not used to the wraps enough yet.

PL Squats
45lbs x 8
135lbs x 6
135lbs x 3
205lbs x 3 (wrist wraps on)
265lbs x 2 (belt on)
315lbs x 1 (knee wraps on) - Fell backwards, spotter had to catch me
315lbs x 1
365lbs x 1 (was almost a good morning, felt like I had to lean to break parallel
365lbs x 1 (better)
365lbs x 1 (better)

Good Mornings (no belt, wrist wraps on)
135lbs x 8
185lbs x 6
235lbs x 3
235lbs x 3

Kneeling Rope Cable Crunches
80lbs x 20
70lbs x 20

Cybex Ab Crunch
#8 x 15
#10 x 10

Barbell Curls
65lbs x 8
75lbs x 6
75lbs x 6
75lbs x 4

Reverse wrist curls
75lbs x 15
75lbs x 15

stretch


Posted by: fufu

Good jorb.


Posted by: KelJu

Quote:
Originally Posted by Seanp156 View Post
First time using knee wraps... They were quite a bit more uncomfortable than I thought. I wanted to hit 365x3, but I'm not used to the wraps enough yet.

PL Squats
45lbs x 8
135lbs x 6
135lbs x 3
205lbs x 3 (wrist wraps on)
265lbs x 2 (belt on)
315lbs x 1 (knee wraps on) - Fell backwards, spotter had to catch me
315lbs x 1
365lbs x 1 (was almost a good morning, felt like I had to lean to break parallel
365lbs x 1 (better)
365lbs x 1 (better)

Good Mornings (no belt, wrist wraps on)
135lbs x 8
185lbs x 6
235lbs x 3
235lbs x 3

Kneeling Rope Cable Crunches
80lbs x 20
70lbs x 20

Cybex Ab Crunch
#8 x 15
#10 x 10

Barbell Curls
65lbs x 8
75lbs x 6
75lbs x 6
75lbs x 4

Reverse wrist curls
75lbs x 15
75lbs x 15

stretch
Solid workout dude!


Posted by: AndrewSS

Whats my drug of choice?

Yeeaaahhhhhhhhhh, yeeeeeeeeeeaaahhhh, yeeeaaahhhhhh!

You cant understand a users mind.


Posted by: Brutus_G

Quote:
Originally Posted by AndrewSS View Post
uhhhh wtf... sports are only for loser quarter backs of the hockey teams and such
lol


Posted by: AndrewSS

sean that party was preetty insane last night........




Posted by: AndrewSS

Sean got started early folks...

http://www.wthr.com/Global/story.asp?S=6180780&nav=9Tai


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
sean that party was preetty insane last night........
Those people look like complete retards.

Decent workout tonight, nothing special though.

Standing Military Press ~1.5 min RI's
45lbs x 10
95lbs x 6
115lbs x 4 (warmups)
145lbs x 2 sets x 4 reps
135lbs x 3
135lbs x 2

Pullups (chalk & thumbless grip) ~1.5 min RI's
BW x 8
BW x 6
BW x 4
BW x 3

CG Bench
warmups
155lbs x 10
155lbs x 7

1-Arm DB Rows
50lbs x 10 warmup
80lbs x 5 sets x 5 reps

Dorsi Flexor Machine Row
105lbs x 20
120lbs x 15
135lbs x 12
135lbs x 10

Decline Situps
BW x 2 sets x 30 reps

Oblique Side Bends
35lbs x 15
40lbs x 12

15 minutes elliptical
interval couse
10/20 resistance
1.30 miles
187 cals

stretch + rotator cuff work


Posted by: fufu

good job, I baked you a bunghole pie.


Posted by: Brutus_G

Well i baked you a steak! Good workout Sean.


Posted by: fufu

Sean liked bunghole pie better.


Posted by: AndrewSS

Stfu Both Of You....


Posted by: Seanp156

Ughhh...

Barbell Lunge warmup
45lbs x 20 alternating
45lbs x 16

Conventional Deadlifts
135lbs x 8
185lbs x 3
225lbs x 3
275lbs x 1 (belt on)
315lbs x 1
365lbs x 1
405lbs x 1
450lbs x 0
315lbs x 6

Standing Cambered Bar Shrugs Thumbless Grip
95lbs x 15
135lbs x 15
175lbs x 3 sets x 15 reps

Cybex Single Leg Leg Press
90lbs x 8 per leg
180lbs x 3 sets x 6 per leg

Pullups
Pronated Wide Thumbless Grip
BW x 4
BW x 4

Supinated Thumbless Grip
BW x 4
BW x 4

Decline Situps
25lbs plate x 2 sets x 15 reps

Glute Ham Raise
BW x 3 sets x 8 reps light/easy

stretch

I have some vids.... upload later.


Posted by: AndrewSS

you can feel the fire around us... all the time... yeah


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
you can feel the fire around us... all the time... yeah
Omg, I never expected an Alice in Chains quote from Andrew... How unexpected.

^ Vids linked in original post... And yes Andrew and Fufu, it's your favorite song in the 405 video.


Posted by: AndrewSS

Rofl, You Must Not Know Bout Me Biatch


Posted by: AndrewSS

^ cap lock filter pwned


Posted by: DOMS

Quote:
Originally Posted by Seanp156 View Post
Conventional Deadlifts
135lbs x 8
185lbs x 3
225lbs x 3
275lbs x 1 (belt on)
315lbs x 1
365lbs x 1
405lbs x 1
450lbs x 0
315lbs x 6
Now with video!

I liked the blooper real.


Posted by: Seanp156

Quote:
Originally Posted by DOMS View Post

I liked the blooper real.



Posted by: fufu

WTF Sean, it is beyond me why you can't get that deadlift PR. I don't mean it in a dick way. I mean it in the way that your squat has gotten really strong but your deadlift is stagnating. I wonder why that is.


Posted by: Seanp156

Quote:
Originally Posted by fufu View Post
WTF Sean, it is beyond me why you can't get that deadlift PR. I don't mean it in a dick way. I mean it in the way that your squat has gotten really strong but your deadlift is stagnating. I wonder why that is.
I'm not sure. Personally I think it might be because I don't train my deadlift heavy as often. During the summer when I made a lot of deadlift progress I did 4-6 weeks training deadlift, and 4-6 weeks training squat. Also I may not have used my belt as often.


Posted by: fufu

Hmm.

Well if I didn't see from the post that you missed the attempt, I would have thought it looked like you were gonna get it. Good try.


Posted by: BigDyl

Quote:
Originally Posted by DOMS View Post
Now with video!

I liked the blooper real.
real? You mean reel?

Oh, I didn't know youtube was capable of displaying a video "reel" in electronic format.











j/k.


Posted by: Brutus_G

Maybe you should try 435 then add 5 pounds every week instead of a 20 pound jump.


Posted by: Seanp156

Quote:
Originally Posted by Brutus_G View Post
Maybe you should try 435 then add 5 pounds every week instead of a 20 pound jump.
I could, but then I feel like it's just BS 5lbs PRs... My squat went up 30lbs the first PR, then another 35lbs the next time I went for a PR... I guess maybe the strength for the squat's been there a while, but my technique allowed it to catch up to my deadlift. Oh well... I've got a few things in mind I can work on.


Posted by: fufu

What do you got in mind?


Posted by: Seanp156

Pulling from a deficit, deadlifting a little more often without a belt...


Posted by: fufu

Yeah those sound like good ideas.

I need to get back deadlifting soon once the glute issue is resolved.


Posted by: Seanp156

Flat BB Bench
45lbs wamups
95lbs x 8
135lbs x 6
185lbs x 3
185lbs x 1
225lbs x 1 slow
235lbs x 1 better
240lbs x 1 ugly
215lbs x 1 + 1 with assist
205lbs x 5 or 6 sets of 2-3 reps

Flat DB press with pause at bottom
60lbs x 2 sets x 8 reps
60lbs x 5 reps

Cable Face Pulls Close Pronated Grip
#8 x 10
#7 x 12
#6 x 12

15 minutes stationary bike
10/20 resistance
random hill course

rotator cuff work + stretch


Posted by: fufu

Good job on the bench. Good to see face pulls too.


Posted by: AndrewSS

ROFL, this video is leet... layne is leet sauce

YouTube - Layne Staley Is GODLY


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
ROFL, this video is leet... layne is leet sauce

YouTube - Layne Staley Is GODLY



Posted by: Brutus_G

Hey your close to your old bench PR Sean.


Posted by: Seanp156

Quote:
Originally Posted by Brutus_G View Post
Hey your close to your old bench PR Sean.
In the gym, yeah... That 240 definately wasn't meet worthy.


Posted by: fufu

I was searching AIC songs and I like this one.


Posted by: fufu

this one too.


Posted by: fufu

.

































































hahahahhaha made you look.


Posted by: Seanp156

Quote:
Originally Posted by fufu View Post
hahahahhaha made you look.
That's not nice...


Posted by: fufu



Did you fap to it?


Posted by: Seanp156

negative


Posted by: LexusGS

Nice job on the bench Sean.... Fuck I haven't benched in over a month or anything weight repated cos of my injury. It sucks balls!!!!!!!!!!!!!!!!!!!!!!!!


Posted by: Seanp156

Quote:
Originally Posted by LexusGS View Post
Nice job on the bench Sean.... Fuck I haven't benched in over a month or anything weight repated cos of my injury. It sucks balls!!!!!!!!!!!!!!!!!!!!!!!!
That sucks, what happened?


Posted by: AndrewSS

I fapped to it... however I had already seen it before.... duh


Posted by: fufu

Quote:
Originally Posted by AndrewSS View Post
I fapped to it... however I had already seen it before.... duh
Seen it? You lived it.


Posted by: Seanp156

Decent workout, got a couple videos... Todd(guy in the red shirt in the video) said my depth was pretty low, but it actually looks high in the video to me .

BB PL Squats
45lbs warmups
135lbs x 6
205lbs x 2 (wrist wraps on)
265lbs x 1 (belt on)
315lbs x 6 sets x 3 reps
365lbs x 1 (knee wraps on)
385lbs x 1

Cable Pull-Thrus with Rope Grip
90lbs x 12
100lbs x 12
110lbs x 12
110lbs x 12

Kneeling Rope Cable Crunches
150lbs x 20
170lbs x 15
170lbs x 12
170lbs x 10

Barbell Curls
65lbs x 10
75lbs x 6
75lbs x 6

Standing BB wrist curls front
85lbs x 20
105lbs x 15

Cleans (for shits and giggles)
135lbs x 3 sets x 3 reps

stretch

Pete's 660lbs Squat
YouTube - 660lbs Squat

My 385 Squat
YouTube - 385lbs x 1 Squat


Posted by: PeteTheGreek

Quote:
Originally Posted by Seanp156 View Post
Pete's 660lbs Squat
YouTube - 660lbs Squat

[/url]
Shit was high.


Posted by: Seanp156

Went up fairly quick though.


Posted by: fufu

Noice!!!!!!!

"Do another one for fufu"




Posted by: AndrewSS

Quote:
Originally Posted by fufu View Post
Noice!!!!!!!

"Do another one for fufu"
rofl, that made me laugh.... but jealous at the same time


Posted by: Brutus_G

Quote:
Originally Posted by PeteTheGreek View Post
Shit was high.
You look different then i was expecting.


Posted by: fufu

Quote:
Originally Posted by Brutus_G View Post
You look different then i was expecting.
Same here.

He was even more handsome than I imagined him, if that is even possible.


Posted by: Brutus_G

Quote:
Originally Posted by fufu View Post
Same here.

He was even more handsome than I imagined him, if that is even possible.



Posted by: AndrewSS

I lioke the new emoticons


Posted by: fufu

Quote:
Originally Posted by AndrewSS View Post
I lioke the new emoticons


That one isn't new, fucking idiot.


Posted by: Seanp156

Quote:
Originally Posted by fufu View Post
fucking idiot.
Andrew just got pwned. Go wallow in self pity now Andrew.


Posted by: AndrewSS

you guys are hilarious...


Posted by: fufu



go scrub your pancreas with a steele sponge.


Posted by: Brutus_G

Quote:
Originally Posted by fufu View Post


go scrub your pancreas with a steele sponge.
I lol


Posted by: Seanp156

Speed Bench
warmups
Close Grip
135lbs x 3 sets x 3 reps

Mid Grip (this is my normal grip, pinkies an inch in from the rings)
135lbs x 3 sets x 3 reps

Wide Grip (middle finger on ring)
135lbs x 3 sets x 3 reps

BB Bent Rows
warmups
175lbs x 6
165lbs x 3 sets x 6 reps

1 Arm Seated DB Military Press
40lbs x 3 sets x 10 reps per arm

Lat Pulldowns
120 x 10 warmup
150lbs x 8
160lbs x 2 sets x 6 reps
140lbs x 8

Standing 1-arm overhead tricep extension
30lbs x 6
25lbs x 2 sets x 6 reps
25lbs x 8 R arm 7 L arm

Bench Dips
BW x 2 sets x 17 reps

Farmer's Walks
60's x 2 x down aisle and back

Dorsi Flexor Machine Row
105lbs x 12
120lbs x 10
135lbs x 10

stretch + rotator cuff work


Posted by: Brutus_G

Looking good Sean.


Posted by: fufu

good workout.

where dem face pulls.


Posted by: Seanp156

Quote:
Originally Posted by fufu View Post
good workout.

where dem face pulls.
I do those on saturdays...


Posted by: fufu

Fine!


Posted by: Archangel

Whats up Brother Sean, lookin Great in here my Friend!!!

DEFINATLY go see 300!!!


Posted by: KelJu

Solid training as usual!


Posted by: Brutus_G

Quote:
Originally Posted by KelJu View Post
Solid training as usual!
I want his babies!


Posted by: Seanp156

Quote:
Originally Posted by KelJu View Post
Solid training as usual!
Quote:
Originally Posted by Brutus_G View Post
I want his babies!
Gee thanks guys.......

So, you want my babies or you want to HAVE my babies?


Posted by: fufu

hahahhaha


Posted by: Brutus_G

Quote:
Originally Posted by Seanp156 View Post
Gee thanks guys.......

So, you want my babies or you want to HAVE my babies?
Both obviously .


Posted by: AndrewSS

everyone, stay away from sean... hes not avaliable... douchebags


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS View Post
everyone, stay away from sean... hes not avaliable... douchebags

Says who? You told me "we're over" last night, and I said, "good." What part of that do you not understand?



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