Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

I did do 405 a couple weeks ago after 6 working sets.

Posted by: fufu

then nevermind, you suck.

Posted by: fufu

jk.

Posted by: Seanp156

Speed Bench Press
45lbs x 10
45lbs x 10
95lbs x 6
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

Seated DB Military Press
40lbs x 8
50lbs x 3 sets x 8 reps

Mid/Wide Grip Pullups - 30 rep total goal, last week was 25
BW x 9
BW x 7
BW x 5
BW x 5
BW x 4

CG Hex DB pushups
BW x 20
BW x 20
BW x 10

Barbell Rows
45lbs x 10
95lbs x 8
135lbs x 6
155lbs x 3 sets x 8 reps

Posted by: tallcall

You couldn't do 435 pounds, god that's weak!

Posted by: fufu

nice pullups chachie.

Posted by: Brutus_G

Sean=ownage of the weights

Posted by: Brutus_G

Quote:

Originally Posted by tallcall

You couldn't do 435 pounds, god that's weak!

I know what a pussy lol

Posted by: tallcall

Quote:

Originally Posted by Brutus_G

I know what a pussy lol

I know, Fufu can squat 435 with Sean strapped on top, can't you Fu?

Posted by: Seanp156

Felt a little weak today. Yesterday I felt like I was starting to get sick, but this morning I felt fine for the most part.

Speed Box Squats (below parallel box... Probably ~14")
45lbs x 8
45lbs x 8
135lbs x 6
185lbs x 3
205lbs x 6 sets x 3 reps

Romanian Deadlifts
45lbs x 10
135lbs x 8
185lbs x 4
245lbs x 12
245lbs x 10

Pull-Throughs
110lbs x 12
110lbs x 12

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 12
170lbs x 12

DB Shrugs
60lbs x 10
70lbs x 10 (straps)
80lbs x 15
80lbs x 15

DB Hammer Curls Alternating
35lbs x 16
35lbs x 12 or 14...

stretch

Posted by: Seanp156

Flat Barbell Press with light bands (extra 20-30lbs at top)
45lbs x 10
95lbs x 3
135lbs x 3
135lbs x 3
185lbs x 6 sets x 3 reps

4-Board Press
225lbs x 3
265lbs x 1
285lbs x 0

Pin Press Lockouts
315lbs x 3
365lbs x 2
405lbs x 0
315lbs x 4
315lbs x 5

Hammer Strength Rear Delt Rows
+180lbs x 8
+180lbs x 8
+180lbs x 10
+180lbs x 8

rotator cuff work

Posted by: PeteTheGreek

Read this:

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You may want to do these with us for a while. They will help you stop pancaking.

Posted by: Seanp156

High Box Squats
45lbs x 10
135lbs x 6
135lbs x 5
225lbs x 3
275lbs x 1
315lbs x 1 (belt)
365lbs x 1
405lbs x 1 (good speed)
440lbs x 0
440lbs x 0 - Both were pretty close, but coming forward too much.

Cambered Bar Hyper Extensions
45lbs x 8
65lbs x 8
75lbs x 8
85lbs x 8 PR
95lbs x 6 PR

90 degree Decline Situps
BW x 20
BW x 13
BW x 10

stretch

Posted by: fufu

ooo seanpuffs, I want to pour into a bowl as if you were my favorite breakfast cereal

Posted by: tallcall

Quote:

Originally Posted by fufu

ooo seanpuffs, I want to pour into a bowl as if you were my favorite breakfast cereal

Mmmmmmmmmmmmmm....................ceeerrreeeaaalll lllll................arghaggggghhhhhhhhhhhhhhhhhh

Fufu, what kind of milk are you going to use, something fortified with protein and low in fat?

Posted by: PeteTheGreek

Rectum Wrecker:

No one is going in on Friday. I'm pulling heavy tomorrow then benching like normal on Saturday. I'm setting up the reverse bands tomorrow if you want to come in, 4:00-4:30 pm

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Rectum Wrecker:

No one is going in on Friday. I'm pulling heavy tomorrow then benching like normal on Saturday. I'm setting up the reverse bands tomorrow if you want to come in, 4:00-4:30 pm

I attempted to train light bench (speed) tonight after work... Even with 135 I noticed some pain on the inside of my elbows between my bicep and forearm... I think I may have pulled something doing pin presses on saturday. I'll see how it feels tomorrow.

Posted by: fufu

Sean, there is an instant messaging application on your cpu called AIM(aol instant messenger), use it!

Posted by: Seanp156

Stop stalking me!

Posted by: tallcall

Posted by: fufu

Quote:

Originally Posted by Seanp156

Stop stalking me!

puh-lease!

If anything I have been stalking you less recently.

You want another letter?

Posted by: tallcall

Quote:

Originally Posted by fufu

puh-lease!

If anything I have been stalking you less recently.

You want another letter?

This is entertaining! Keep going...

Posted by: Seanp156

Quote:

Originally Posted by tallcall

This is entertaining! Keep going...

What you don't realize, is that Fufu and Andrew actually DID send me a letter to my house because I wasn't getting on aim enough for them...

Posted by: tallcall

Quote:

Originally Posted by Seanp156

What you don't realize, is that Fufu and Andrew actually DID send me a letter to my house because I wasn't getting on aim enough for them...

Did you learn your lesson?

They only do this because they care and want to talk to you and possibly more ...

....... Fufu, I need you to take over!

....Bring the towel!

Posted by: Seanp156

DB Flat Press
50lbs x 10
60lbs x 6 warmups
70lbs x 8 sets x 3 reps - 75 sec RI's

T-Bar Lever Machine Rows
+135lbs (3 plates) x 8 sets x 3 reps - 75 sec RI's

Dips
BW x 4 sets x 10 reps - 45 sec RI's

Push Presses (tris were so weak for these)
115lbs x 4 sets x 3 reps - 90 sec RI's

Wide Grip Pulldowns
130lbs x 4 sets x 10 reps - 45 sec RI's

15 Minutes Stationary Bike (Upright)
Alpine Pass
8/20 Resistance
4.61 miles
82 avg RPM

stretch + rotator cuff work

Posted by: tallcall

I don't know why, but I always like to do my rotator cuff work before my workout as a bit of a warm up. maybe it's just me.

Posted by: Seanp156

Conventional Deadlifts (no belt)
warmups
335lbs x 8 sets x 3 reps - 75 sec RI's

Bulgarian Squats
20lbs DB's x 2 sets x 10 reps - 45 sec RI's

Glute Ham Raises
BW x 4 sets x 10 reps - 45 sec RI's

Cambered Bar Seated Shrugs
115lbs x 4 sets x 15 reps - 45 sec RI's

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

stretch

- Definately not used to more density work oriented sessions, so on a few exercises I needed a ~3 min break before the next.

Also tore my hand up pretty well, bleeding by the end and had to put some hydrogen peroxide on it.

Posted by: fufu

good job good job, you are finally doing something different.

btw, get on AIM, I am bored to hell.

Posted by: Brutus_G

Quote:

Originally Posted by tallcall

I don't know why, but I always like to do my rotator cuff work before my workout as a bit of a warm up. maybe it's just me.

I like to do em at the end since i find i get much weaker on all lifts if i do it before.

Posted by: AndrewSS

you need a new journal, seans going for the physique of an elite barb

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

you need a new journal, seans going for the physique of an elite barb

Lots of mallet swinging.

Posted by: Seanp156

Standing Military Press
warmups
135lbs x 8 sets 3 reps - 75 sec RI's

Neutral Grip Pullups
BW x 3
BW + 20lbs x 8 sets x 3 reps - 75 sec RI's

Decline BB Bench (picked a conservative weight here since I've only done these 2 times ever and one time bothered my shoulder)
warmups
135lbs x 4 sets x 10 reps - 45 sec RI's

DB Rows
60lbs x 4 sets x 10 reps - 45 sec RI's

DB Skull Crushers
20's x 10
20's x 8 - 45 sec RI's

15 Mins elliptical
stretch

Posted by: tallcall

Looks good to me

Posted by: fufu

good job on your overhead pressing seany

Posted by: Seanp156

Barbell PL Squats (no belt)
45lbs x 2 sets x 8 reps
135lb x 6
135lbs x 3
205lbs x 3
255lbs x 8 sets x 3 reps - 75-90 sec RI's
- Definately felt a lot different squatting without a belt... I've been using it too often as a crutch and I think my lower back's gotten weak on squats because of that.

DB Romanian Deadlifts
60lbs x 6
75lbs x 4 warmups
90lbs x 8 sets x 3 reps (straps) - 75 sec RI's: just used straps because I didn't want my hand to start bleeding again while it heals.

BB Lunges
95lbs x 20 reps (10 per leg)
95lbs x 12 reps (6 per leg) - 45 sec RI

Reverse Hypers
Machine + 50lbs x 4 sets x 10 reps - 45 sec RI's - Was planning to do normal hypers, but it was out of order.

Kneeling Rope Cable Crunches
150lbs x 4 sets x 10 reps - ~45 sec RI's

stretch

Posted by: WantItBad

you do any PL meets lately or at all? there was talk of you doing one lastyear but no idea if you did

Posted by: Seanp156

Quote:

Originally Posted by WantItBad

you do any PL meets lately or at all? there was talk of you doing one lastyear but no idea if you did

I did 2: One in October 2006, one in April 2007, I'm training by myself for ~8 weeks or so, then I may get ready for another depending how how school's going at that point.

Posted by: WantItBad

Right on once i get my fat ass back around 195-200 im gonna switch gears into some serious strength training

Posted by: tallcall

Good job on those squats! I've never used a belt for them myself, but rely on it for deadlifts. **Personal note** My squats are right around 275 on a smith machine, so I'd guess it is about 245-250 for BB squats. **End Personal Note**

Posted by: camarosuper6

Nice squats.

Posted by: Seanp156

Flat DB Bench
50lbs x 12
50lbs x 12
50lbs x 8 rest/pause x3 - 30 sec RI's

T-Bar Lever Rows
+70lbs x 3 sets x 12 reps - 30 sec RI's

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

Wide Grip Lat Pulldowns
150lbs x 5
150lbs x 5
160lbs x 3 sets x 5 reps - 75 sec RI's

Barbell Curls
75lbs x 5 sets x 5 reps - 75 sec RI's

15 min bike
alpine pass
4.20 miles

stretch + rotator cuff work

Posted by: fufu

How is the conditioning work feeling?

Posted by: Seanp156

Difficult and ego reducing.

Posted by: AndrewSS

jizz all over

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

jizz all over

Posted by: fufu

sean, hath your spirit been broken?

Posted by: Seanp156

Conventional Deadlifts
warmups
225lbs x 3 sets x 12 reps - 30 sec RI's : almost killed me

Bulgarian Squats
30lbs DB's x 5 per leg
40lbs DB's x 4 sets x 5 per leg - 75 sec RI's : almost killed me too

Glute Ham Raises
BW + 25lbs plate x 5 sets x 5 reps - 75 sec RI's

Cambered Bar Standing Shrugs
warmups
245lbs x 4 sets x 5 reps (straps)
265lbs x 8 - 75 sec RI's

Decline Weighted Situps
50lbs DB x 5 sets x 5 reps - 75 sec RI's

stretch

Posted by: katt

40'2 for bulgarians?? That would have totally killed me!

Posted by: fufu

Damn Seany, you almost died! Gee wizzers!

gj

Posted by: tallcall

Quote:

Originally Posted by fufu

Damn Seany, you almost died! Gee wizzers!

gj

Fufu, did Sean just "Die(d) in your arms tonight?"

Posted by: Seanp156

Standing Military Press
45lbs x 2 sets x 12 reps warmups
85lbs x 3 sets x 12 reps - 30 sec RI's : easier than I thought, 95lbs next time

Neutral Grip Pullups
BW x 10
BW x 3
BW x 4
BW x 3 - Alot harder than expected, I'll have to do NG pulldowns on 3x12 30 sec week next time

BB Decline Press
warmups
185lbs x 5 sets x 5 reps - 75 sec RI's - fairly easy, 195 next time

DB Rows
80lbs x 5 sets x 5 reps - 75 sec RI's - a little harder than I thought, was planning on 90's, but wasn't happening tonight

BB Skull Crushers
65lbs x 4 sets x 5 reps
65lbs x 7 reps - go to 75lbs next 5x5

15 min elliptical

stretch + rotator cuff work

Posted by: tallcall

Quote:

Originally Posted by Seanp156

Standing Military Press
45lbs x 2 sets x 12 reps warmups
85lbs x 3 sets x 12 reps - 30 sec RI's : easier than I thought, 95lbs next time

Neutral Grip Pullups
BW x 10
BW x 3
BW x 4
BW x 3 - Alot harder than expected, I'll have to do NG pulldowns on 3x12 30 sec week next time

BB Decline Press
warmups
185lbs x 5 sets x 5 reps - 75 sec RI's - fairly easy, 195 next time

DB Rows
80lbs x 5 sets x 5 reps - 75 sec RI's - a little harder than I thought, was planning on 90's, but wasn't happening tonight

BB Skull Crushers
65lbs x 4 sets x 5 reps
65lbs x 7 reps - go to 75lbs next 5x5

15 min elliptical

stretch + rotator cuff work

That looks good for coming off a near death experience like last time. Maybe your body was still recovering from last time (I know, different parts of the body, but still can't the CNS just be very burnt out after stuff like that?).

Posted by: fufu

good balance!

Posted by: Seanp156

Barbell PL Squats
45lbs x 12
45lbs x 8
135lbs x 8
175lbs x 2 sets x 12 reps - 30 sec RI
175lbs x 12 - ~75-90 sec RI here... no way 30 sec would've worked.

DB Romanian Deadlifts
60lbs DB's x 3 sets x 12 reps - 30 sec RI's

Hyper Extensions
50lbs DB x 5 sets x 5 reps - 75 sec RI's

Standing Ab Pulldowns
80lbs x 8
90lbs x 4 sets x 5 reps - 75 sec RI's

2 sets of calfs

stretch

Posted by: Brutus_G

Hey sean you not PL any more?

Posted by: fufu

Quote:

Originally Posted by Seanp156

Barbell PL Squats
45lbs x 12
45lbs x 8
135lbs x 8
175lbs x 2 sets x 12 reps - 30 sec RI
175lbs x 12 - ~75-90 sec RI here... no way 30 sec would've worked.

DB Romanian Deadlifts
60lbs DB's x 3 sets x 12 reps - 30 sec RI's

Hyper Extensions
50lbs DB x 5 sets x 5 reps - 75 sec RI's

Standing Ab Pulldowns
80lbs x 8
90lbs x 4 sets x 5 reps - 75 sec RI's

2 sets of calfs

stretch

damn, how did you feel after that?

Posted by: Seanp156

Quote:

Originally Posted by Brutus_G

Hey sean you not PL any more?

Not training specifically for it right now, wanted a change of pace for ~8 weeks. Felt kinda fat and lazy, not enough rep work. I'll probably alternate RE and ME days every so often when I get back to it so that doesn't happen again.

Quote:

Originally Posted by fufu

damn, how did you feel after that?

The squats and DB RDL's were definately the most difficult, after that it was downhill.

Posted by: tallcall

Quote:

Originally Posted by Seanp156

Sorry to hear about than man. On the upside, those lifts didn't look too bad at all.

Posted by: Witchblade

Good numbers.

Posted by: Seanp156

Flat DB Bench
50lbs x 8 warmup
65lbs x 4 sets x 6 reps - 60 sec RI's

T-Bar Lever Rows
+115lbs (2 plates & a quarter) x 4 sets x 6 reps - 60 sec RI's

Dips
warmups
BW + 45lbs x 6 sets x 3 reps - 60 sec RI's

Wide Grip Lat Pulldowns
140lbs x 5 sets x 8 reps - 60 sec RI's

Curl Machine
5 sets x 8 reps pin 4 - 60 sec RI's

15 mins bike

stretch + rotator cuff work

Posted by: Seanp156

Started out with 5 mins biking, then a little hamstring stretching... Hams were still tight/sore from Sunday.

Conventional Deadlifts (no belt)
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 6
185lbs x 4
225lbs x 3
275lbs x 2
315lbs x 4 sets x 6 reps - 60 sec RI's - Fully set bar down each rep, no bouncing.

Bulgarian Squats
20lbs DB's x 4 sets x 8 reps - 60 sec RI's

Glute Ham Raises
BW x 8
25lbs plate x 4 sets x 8 reps - 60 sec RI's

Barbell Shrugs
135lbs x 8
225lbs x 3 sets x 8 reps - 60 sec RI's: straps

Decline Situps
25lbs plate x 8
40lbs DB x 4 sets x 8 reps - 60 sec RI's

2 sets of calfs

stretch

Posted by: Seanp156

Went jet-skiing this afternoon, so I was slightly tired for this workout.

Standing Mil Press
warmups
115lbs x 4 sets x 6 reps - 60 sec RI's

Neutral Grip Pullups
BW x 2 sets x 6 reps
BW x 4
BW x 3 - 60 sec RI's: Felt a little pain in my right shoulder... 4x6 Shouldn't be a problem at all on this... even with 60 sec RI's

Decline Bench
warmups
155lbs x 5 sets x 8 reps - 60 sec RI's: 7 reps on 5th set

DB Rows
70lbs x 5 sets x 8 reps - 60 sec RI's

Tricep Cable Pushdowns
50-70lbs 5 sets x 8 reps

11 mins incline treadmill walking

stretch + rotator cuff work

Posted by: Seanp156

Felt like shit before this workout, so I cut volume on lunges and hypers down.

BB PL Squats
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 4 sets x 6 reps - 60 sec RI's no belt

- decided to go a little heavier today
275lbs x 1 (belt)
315lbs x 1
335lbs x 1

DB Romanian Deadlifts
75lbs DB's x 4 sets x 6 reps - 60 sec RI's

BB Lunges
95lbs x 16 ( 8 per leg)
95lbs x 12 ( 6 per leg)

Hyper Extensions
35lbs DB x 3 sets x 8 reps - 60 sec RI's

Standing Ab Pulldowns
70lbs x 8
80lbs x 4 sets x 8 reps - 60 sec RI's

stretch

Posted by: Seanp156

Flat DB Presses
Warmups
75lbs DB's x 4 sets x 3 reps - 75 sec RI's
80lbs DB's x 4 sets x 3 reps - 75 sec RI's PR

T-Bar Lever Rows
warmups
+145lbs (3 plates & a 10) x 8 sets x 3 reps - 75 sec RI's - PR I think???

Dips
BW x 4 sets x 10 reps - 45 sec RI's

WG Lat Pulldowns
130lbs x 4 sets x 10 reps - 45 sec RI's

Standing Preacher Curls
50lbs x 3 sets x 10 reps
50lbs x 9 reps - that made me mad

20 min stationary bike

stretch + rotator cuff work

Posted by: tallcall

Nice Dips

Posted by: fufu

gj.

Posted by: Seanp156

Conventional Deadlifts (No Belt)
135lbs x 10
135lbs x 3
185lbs x 3
225lbs x 3
275lbs x 2
315lbs x 1
345 x 8 sets x 3 reps - 75 sec RI's: a couple sets were more like 90 sec RI's - PR for this rep scheme, 355lbs next time.

Bulgarian Squats
30lbs DB's x 2 sets x 10 reps - 45 sec RI

Glute Ham Raise
10lbs Plate x 4 sets x 10 reps - 45 sec RI's

Cambered Bar Standing Shrugs
185lbs x 3 sets x 15 reps - 45 sec RI's : straps

Decline Situps
40lbs DB x 4 sets x 10 reps - 45 sec RI's

stretch

Posted by: AndrewSS

jizz what an uber workout... but now youre back and were ready to game... im so thuper excited!

Posted by: katt

Gawd,,, how can you do bulgarians after deads????? That is just crazy!

Posted by: Seanp156

Quote:

Originally Posted by katt

Gawd,,, how can you do bulgarians after deads????? That is just crazy!

It does suck, and I feel like passing out when I do it... I cut it down to 2x10 instead of 4x10, because with 45 sec RI's after deads there's no way 4x10 would be possible.

Posted by: Seanp156

Standing Military Press
warmups
140lbs x 8 sets x 3 reps - 75 sec RI's

Neutral Grip Chins
BW + 25lbs x 8 sets x 3 reps - 75 sec RI's

Decline BB Bench
warmups
145lbs x 4 sets x 10 reps - 45 sec RI's

DB Rows
60lbs x 4 sets x 10 reps - 45 sec RI's

Tricep Cable Pushdowns
60lbs x 4 sets x 10 reps - 45 sec RI's

20 min elliptical

stretch + rotator cuff work

Posted by: fufu

good jorb

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

jizz what an uber workout... but now youre back and were ready to game... im so thuper excited!

Hey now, calm down. Save some for the rest of us.

Seriously though, nice workouts Sean!

Posted by: Seanp156

Pretty good session, Squats were slow as hell the first 5 sets... The last 3 sets were better than any of the first 5... It's like a switch flipped and my CNS woke up... Much faster and smoother, 275 shouldn't be a problem next time as long as I'm warmed up...

Barbell PL Squats (no belt)
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
265lbs x 8 sets x 3 reps - 75-90 sec RI's

DB Romanian Deadlifts
warmups
90lbs x 4 sets x 3 reps (grip was bad)
95lbs x 4 sets x 3 reps (straps: makes this so much easier, could probably use 110's)

Hyper Extensions
25lbs plate x 4 sets x 10 reps - 45 sec RI's

Standing Ab Pulldowns
80lbs x 4 sets x 10 reps - 45 sec RI's

stretch

Posted by: AndrewSS

jizz what thuper dooper squatting sean, any progress you make can be attributed to my personal training techniques as of late... you need pizza and rockstar to excel!

Posted by: Seanp156

Yesterday's session: 8/27/07

Flat DB Bench
warmups
50lbs x 3 sets x 12 reps - 30 sec RI's between first 2 sets, 60 sec between 2 and 3

T-Bar Rows
+70lbs x 3 sets x 12 reps - 30 sec RI's

Dips
warmups
BW + 55lbs x 3 sets x 5 reps
BW + 55lbs x 4
BW + 45lbs x 5 - 75 sec RI's

Lat Pulldowns (forgot what weight to use)
150lbs x 5
160lbs x 2 sets x 5 reps
170lbs x 2 sets x 5 reps PR - start here next time

BB curls
85lbs x 2 sets x 5 reps
85lbs x 4
75lbs x 2 sets x 5 reps - 75 sec RI's

stretch + rotator cuff work

- Got 3.5 hours of sleep last night, then moved 24+ pieces of cardio equipment at work (including some 400lbs treadmills)... I might skip my deadlift session tomorrow.

Posted by: fufu

YouTube Video

Posted by: tallcall

Quote:

Originally Posted by Seanp156

Got 3.5 hours of sleep last night, then moved 24+ pieces of cardio equipment at work (including some 400lbs treadmills)... I might skip my deadlift session tomorrow.

Is that the price to be a power lifter? We conveniently have these 500 pound boulders that need to be moved (I don't know why they're here, but they're here), go Sean!

Posted by: Seanp156

Standing Military Press
warmups
95lbs x 2 sets x 12 reps - 30 sec RI
95lbs x 8 rest 20 seconds, 4 reps

Neutral Grip Pulldowns
120lbs x 3 sets x 12 reps - 30 sec RI's

Decline BB Bench
warmups
195lbs x 5 sets x 5 reps - 75 sec RI's

1-arm DB Rows
warmups
85lbs DB x 5 sets x 5 reps - 75 sec RI's

Barbell Skull Crushers
75lbs x 4 sets x 5 reps
75lbs x 4 reps - missed 5th - 75 sec RI's

Posted by: AndrewSS

and again and again and again and again!

Posted by: Seanp156

Speed Bench - 30 sec RI's
warmups
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

Neutral Grip t-bar rows
+115lbs (2 plates and a 25) x 4 sets x 6 reps - 60 sec RI's

Standing Military Press on Leg Press
+140lbs (45 and 25 per side) x 4 sets x 6 reps - 60 sec RI's

Wide Grip Lat Pulldowns
150lbs x 5 sets x 8 reps - 60 sec RI's

stretch + rotator cuff work

Posted by: Seanp156

First time deadlifting heavy with a belt in a while and it showed... Felt slow as hell and I was planning to do 6 singles, but cut it down to 3. After the 3rd one it felt like my stomach was in my throat.

Conventional Deadlifts
135lbs x 12
135lbs x 3
135lbs x 3
185lbs x 3
225lbs x 3
275lbs x 3
315lbs x 2 (belt on)
365lbs x 1
405lbs x 1
405lbs x 1 (best of the 3, but still not good)
405lbs x 1

Glute Ham Raises
BW x 8
25lbs plate x 8
25lbs plate x 8
25lbs plate x 6

Standing Ab Pulldowns
80lbs x 12
90lbs x 12
90lbs x 10
80lbs x 10

DB Shrugs
60lbs x 15
75lbs x 20 (straps)
85lbs x 12
85lbs x 15

DB Hammer Curls (alternating)
35lbs x 14 (7 per arm)
35lbs x 12 (6 per arm)

stretch

Posted by: Seanp156

Decent session

Close Grip Floor Presses (pinkies about 1 inch in from rings)
45lbs x 12
135lbs x 6
165lbs x 6
185lbs x 5
205lbs x 3
205lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3 (really good set, good descent speed, popped up real quick)

WG Pullups
BW x 8
BW x 6
BW x 5
BW x 4

Incline DB Press
60lbs x 8
60lbs x 6
60lbs x 6

Dorsi Flexor Machine Rows
120lbs x 12
135lbs x 12
135lb sx 12

Cable Tricep Pushdowns
4-5 sets of 9-12 reps, forget weights used

stretch + rotator cuff work

Posted by: Seanp156

Speed Deadlifts
warmups
225lbs x 6 sets x 3 reps (alternating grip each set) - 45 sec RI's

Front Squats
warmups
165lbs x 4 sets x 4 reps ~120 sec RI's

BB Romanian Deadlifts (not doing these with another DL variation again... didn't think speed DLs would effect this much but they did).
warmups
225lbs x 2 sets x 6 reps

Decline Situps
50lbs DB x 3 sets x 10 reps

DB Hammer Curls (alternating)
35lbs x 16 ( 8 per arm)
35lbs x 14 ( 7 per arm)

DB Farmer's Walks (need grip work, might throw in snatch grip deadlifts sometime, losing straps on everything too, even if I do shrugs).
60lbs x down aisle and back
60lbs x down aisle and back

stretch

Posted by: DOMS

Quote:

Originally Posted by Seanp156

BB Romanian Deadlifts (not doing these with another DL variation again... didn't think speed DLs would effect this much but they did).

Supersetting with RDLs resulting in a me popping a rib.

Great workout, Sean.

Posted by: AndrewSS

froount squoots

Posted by: Seanp156

Speed Bench
45lbs x 12
45lbs x 12
95lbs x 6
95lbs x 3 (warmups)

Close Grip
145lbs x 2 sets x 3 reps
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps
- These felt decent once I got to mid grip, close grips weren't so great.

DB Seated Military Press
35lbs x 6 (warmup)
50lbs x 2 sets x 10 reps

DB 1-arm rows
60lbs x 6 warmups
70lbs x 2 sets x 10 reps

Skull Crushers
65lbs x 3 sets x 8 reps

Close Grip Pulldowns
160lbs x 5
170lbs x 5
180lbs x 2 sets x 5 reps PR
170lbs x 5

stretch + rotator cuff work

Posted by: fufu

gj on the PR

Posted by: the other half

great looking w/o. keep up the hard work.

Posted by: Seanp156

Decent session, first time box squatting in a while

Box Squats (Parallel/low box probably ~ 14-16 inches)

45lbs x 10
45lbs x 8
135lbs x 6
135lbs x 6
205lbs x 3
275lbs x 6 sets x 3 reps (belt) - I might be looking into a new belt, this one's pretty soft after ~1.5 years use, don't think it offers much support.

Good Mornings (no belt)
45lbs x 10
135lbs x 6
185lbs x 3 sets x 6 reps - felt pretty good

Standing Ab Pulldowns
80lbs x 3 sets x 15 reps : rep PR

Seating Hammer Curls (alternating)
40lbs x 12 (6 per arm)
35lbs x 12 (same)

2 sets of calfs

stretch

Posted by: tallcall

Those squats look good!!

Posted by: AndrewSS

jizz... thats some thuper dooper boox squooting!

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

jizz... thats some thuper dooper boox squooting!

Posted by: Seanp156

Ok workout today, a little weak though... Maybe something to do with only eating 3 times yesterday.

Flat BB Bench
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
155lbs x 3
185lbs x 3 (warmups)
205lbs x 4
205lbs x 3 sets x 3 reps
205lbs x 2 reps + 1 with light spot

Wide Grip Pullups
BW x 8
BW x 6
BW x 6
BW x 6

DB Incline Press
65lbs x 3 sets x 6 reps

Wide Grip T-Bar Rows
+45lbs x 12
+90lbs x 2 sets x 12 reps

stretch + rotator cuff work

- Had a weird pain/injury in my right knee at school today. After going up some stairs I had a sharp pain in my right knee... ~30 seconds later after walking some more, a sharp pain went from my knee to my foot, and my foot had a warming sensation over it for a few seconds.

I might have to go light/skip some lower workouts.

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

- Had a weird pain/injury in my right knee at school today. After going up some stairs I had a sharp pain in my right knee... ~30 seconds later after walking some more, a sharp pain went from my knee to my foot, and my foot had a warming sensation over it for a few seconds.

I might have to go light/skip some lower workouts.

It's from training like a goddamn wild man. All this heavy lifting is taking its toll. Keep this up and you'll be in a wheelchair by the time you're 25. Recommend you lighten the load to about 5% of one rep max and do sets of 20 with 10 sec rest intervals. Good Luck!!

Posted by: AndrewSS

Jizz... I suppose I could give you a massage to help the pain

Posted by: Seanp156

No knee-pain today, and it was much better yesterday... Guess it was just a freak occurrence.

Speed Box Squats
warmups
185lbs x 6 sets x 3 reps - good speed
225lbs x 2 sets x 3 reps (wrist wraps)

Sumo Rack Deadlifts (1st pin, bar starting a couple inches below knee)
warmups
275lbs x 4 sets x 6 reps

Declined Weighted Situps
40lbs DB x 3 sets x 15 reps - rep PR I think

Barbell Curls
65lbs x 12
65lbs x 10

stretch

Posted by: AndrewSS

gee wiz, seans such an elite lifter

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

gee wiz, seans such an elite lifter

You're like his number 1 fan aren't you?

Posted by: Seanp156

Speed Bench
warmups
Close Grip
155lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps

Seated DB Military Press
warmups
55lbs x 4 sets x 6 reps - 90 sec RI's

DB Rows
warmups
80lbs x 3 sets x 6 reps

Skull Crushers
70lbs x 3 sets x 8 reps

Close Grip Pulldowns
150lbs x 3 sets x 8 reps

Farmer's Walks
65lbs x down aisle and back
65lbs x made it ~7/8 of down aisle and back, grip failed.

12 mins incline treadmill walking

stretch + rotator cuff work

Posted by: fufu

farm boy...fetch me some water.

Posted by: fufu

jk!

good job

Posted by: tallcall

Quote:

Originally Posted by fufu

farm boy...fetch me some water.

Damn Fufu! Making Sean your bitch, eh. Where's Andrew when you need his special services?

Posted by: fufu

farm boys are respectable creatures of the earth. Equal to the noble's king and the filthiest crab infested vagina.

Posted by: tallcall

Quote:

Originally Posted by fufu

farm boys are respectable creatures of the earth. Equal to the noble's king and the filthiest crab infested vagina.

I agree, I like farmboys - especially the kind found in pornos

Posted by: AndrewSS

my names sean... im a douche-nozzle

Posted by: Seanp156

Barbell Back Squats
warmups
315lbs x 4 sets x 3 reps (belt)

Good Mornings (no belt)
135lbs x 8
185lbs x 6
185lbs x 6

Standing Ab Pulldowns
80lbs x 10
90lbs x 3 sets x 10 reps

Standing Hammer Curls (alternating)
35lbs x 18 (9 per arm)
35lbs x 14 (7 per arm)

stretch

Posted by: AndrewSS

jizz... what an elite squooter you are

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

jizz... what an elite squooter you are

You like his "squats!"

Posted by: Seanp156

Close Grip Bench Press
warmups
185lbs x 4
185lbs x 5
185lbs x 5
185lbs x 4

Pullups
BW x 8
BW x 6
BW x 5
BW x 6
BW x 5

Incline DB Press
55lbs x 8
70lbs x 5
70lbs x 6

Chest Supported Machine Rows
#10 x 3 sets x 10 reps

Reverse Pec Deck Rear Delt Flies
80lbs x 10
70lbs x 10
70lbs x 10

15 mins upright bike
random hill course
6 resistance

stretch + rotator cuff work

Posted by: AndrewSS

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

Posted by: PeteTheGreek

Yo Bitch, you taking another break or something? We have 3 guys here on the DL list. Lynn had laser eye surgery and he's out a week, I fucked up my bicep and Todd took a dive off a 16 ft. ladder. He broke his arm and dislocated his elbow.

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

Yo Bitch, you taking another break or something? We have 3 guys here on the DL list. Lynn had laser eye surgery and he's out a week, I fucked up my bicep and Todd took a dive off a 16 ft. ladder. He broke his arm and dislocated his elbow.

Yep... Got some midterms next week, but starting back up Monday or Tuesday. Damn that's rough. What's Lynn getting eye surgery for? He wants to lose the glasses permanently?

Posted by: AndrewSS

YouTube Video

WE BOTH WANT TO RAPE YOU!

watch to the end to see the old maynard dance... lawl

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Yep... Got some midterms next week, but starting back up Monday or Tuesday. Damn that's rough. What's Lynn getting eye surgery for? He wants to lose the glasses permanently?

Losing his glasses

Posted by: AndrewSS

kinda smells, kinda cool, kinda funny, anyway...

Posted by: Seanp156

Barbell PL Squats (no belt)
warmups
225lbs x 3 sets x 8 reps

DB RDL's
70lbs x 2 sets x 8 reps

Pull-Throughs
6th pin from stack x 8 reps
5th pin from stack x 8 reps
3rd pin from stack x 8 reps

Hammer Strength single leg curls
45lbs plate x 2 sets x 12 reps per leg

standing calfs
120lbs x 18
100lbs x 18

standing ab pulldowns
90lbs x 15 PR
90lbs x 15

stretch

Posted by: AndrewSS

i yearn to commence gaylo 3 yaming

Posted by: fufu

My friend has halo III and I shall challenge you Ohio-an scrubs.

Posted by: fufu

oh eyah nice squats

Posted by: AndrewSS

Quote:

Originally Posted by fufu

My friend has halo III and I shall challenge you Ohio-an scrubs.

its on twat

Posted by: AndrewSS

satan satan satan satan....

Posted by: AndrewSS

FAP FAP FAP FAP FAP FAP FAP

Posted by: Seanp156

Wow......

Standing Military Press
warmups
115lbs x 3 sets x 6 reps

Weighted Chinups
BW +10lbs x 3 sets x 5 reps

Weighted Dips
BW +25lbs x 2 sets x 10 reps

DB Rows
60lbs x 2 sets x 10 reps

Seated Bent DB Rear Delt Flies
10lbs x 2 sets x 10 reps

Skullcrushers 65lbs x 14

Preacher Curls
50lbs x 20

20 minutes stationary bike
4.38 miles
10/20 resistance

stretch

Posted by: tallcall

Quote:

Originally Posted by Seanp156

Wow......

Standing Military Press
warmups
115lbs x 3 sets x 6 reps

Weighted Chinups
BW +10lbs x 3 sets x 5 reps

Weighted Dips
BW +25lbs x 2 sets x 10 reps

DB Rows
60lbs x 2 sets x 10 reps

Seated Bent DB Rear Delt Flies
10lbs x 2 sets x 10 reps

Skullcrushers 65lbs x 14

Preacher Curls
50lbs x 20

20 minutes stationary bike
4.38 miles
10/20 resistance

stretch

You're starting to cause everyone to stare?!

Posted by: katt

yeah, stare at the pictures...

Posted by: tallcall

You're getting very sleepy....

Posted by: Seanp156

Yesterday 10/5/07
Front Squats w/ 1 sec pause in hole
warmups
155lbs x 3 sets x 5 reps

Bulgarian Squats
40lbs DB's x 2 sets x 6 reps per leg

Rack Romanian Deadlifts
warmups
205lbs x 2 sets x 6 reps

Seated Calfs
+180lbs x 15
+180lbs x 12

Kneeling Cable Rope Crunches
170lbs x 20
190lbs x 12 PR

Cybex Ab Crunch
#8 x 2 sets x 10 reps

stretch

Posted by: Seanp156

Flat BB Bench
warmups
185lbs x 3 sets x 5 reps

Incline DB Press
60lbs x 2 sets x 8 reps

Unilateral Cable Rows
50lbs x 8
60lbs x 8
70lbs x 8

Rope Grip Face Pulls
80lbs x 15
90lbs x 15

V-Bar Tricep Pushdowns
60lbs x 17

Incline DB Curls
25lbs x 10

stretch

Posted by: fufu

that workout looks familiar. hehe hehehee!

what is your weight at?

Posted by: Seanp156

This morning was 188.8lbs, which was a little higher than I expected. I think it's usually ~187.

Posted by: Seanp156

BB PL Squats
warmups
235lbs x 3 sets x 8 reps

DB Romanian Deadlifts
75lbs x 2 sets x 8 reps

Rope Grip Pull-Throughs
3rd pin from stack x 8
2nd pin from stack x 8
stack x 8

Prone Leg Curls
100lbs x 12
110lbs x 12

Standing Ab Pulldowns
90lbs x 15
90lbs x 15

standing calfs
120lbs x 20
100lbs x 20

stretch

Posted by: fufu

nice squatskies

Posted by: AndrewSS

jizz... thuper dooper squatting

Posted by: DOMS

110 x 12 Prone Leg Curls!

Solid workout, man!

Posted by: Seanp156

I was kinda tired today, but mil press and dips felt good/light.

Standing Barbell Military Press
warmups
120lbs x 6
120lbs x 6
120lbs x 10

Weighted Chinups
BW +15lbs x 5
BW +15lbs x 4
BW +15lbs x 4

Weighted Dips
BW+30lbs x 2 sets x 10 reps

1-arm DB Rows
70lbs x 10
70lbs x 10

Seated Bent Rear Delt Flies
10lbs x 10
10lbs x 10

Skullcrushers
70lbs x 13

Preacher Curls
65lbs x 12

20 mins Upright Stationary Bike
2min intervals 8-12 resistance slow/fast rpm
4.35 miles

stretch + rotator cuff work

Posted by: fufu

nice military press

Posted by: Seanp156

Front Squats with 1 sec pause in hole
warmups
165lbs x 3 sets x 5 reps - felt good, maybe good for 185 with pause.

DB Bulgarian Squats
45lbs DB's x 2 sets x 6 reps - probably good for 50's, after that I'll need to go to 4-5 reps.

Barbell Rack Romanian Deadlifts, 1st pin 3 sec eccentric
warmups
205lbs x 2 sets x 6 reps

Kneeling Ab Cable Crunches
190lbs x 2 sets x 12 reps - PR
170lbs x 15

Seated Calf Raises
200lbs x 20
200lbs x 14

stretch

Posted by: fufu

gj.

Posted by: AndrewSS

Quote:

Originally Posted by fufu

gj.

seans never going to take you back, so stop trying, you sad little bitch

Posted by: Seanp156

Clariton D's been helping with my allergies quite a bit... Before that I never took anything but shots, also taking ~100mg caffeine before I get to the gym... Both seem to be helping quite a bit with my energy levels.

Flat Barbell Bench
warmups
195lbs x 5 (wrists wraps)
195lbs x 2 sets x 5 reps (wrist wraps and belt... belt seemed to help quite a bit)
225lbs x 1 (wrist wraps + belt) - was nice and smooth

Incline DB Presses
50lbs x 6 warmup
65lbs x 2 sets x 8 reps

Unilateral Cable Rows
70lbs x 3 sets x 8 reps

Rope grip standing face pulls
90lbs x 2 sets x 15 reps

V-bar Tricep Pushdowns
70lbs x 14, failed 15

Standing Hammer Curls Alternating
35lbs x 16 - 8 per arm

14 minutes treadmill interval work up to 8mph
1.14 mi

stretch + rotator cuff work

Posted by: Seanp156

Barbell PL squats (no belt)
warmups
245lbs x 3 sets x 8 reps - going to go down to 6 reps next week... Need to decide 255 or 265. I'll probably be throwing the belt back on in ~3 weeks.

DB Romanian Deadlifts
80lbs DB's x 2 sets x 8 reps

Rope Grip Pull Throughs
120lbs x 8
130lbs x 8
140lbs x 8

Standing Ab Pulldowns (getting stronger on these)
90lbs x 15 "easy"
100lbs x 10 PR

Prone Leg Curls
110lbs x 12
120lbs x 12 barely

Standing Calfs 1 sec pause at top
120lbs x 20
120lbs x 18

stretch

Posted by: AndrewSS

Jizz sean... nice squoots

Posted by: fufu

gut gut

Posted by: AndrewSS

^ ima stab you in the gut

Posted by: Seanp156

Standing Barbell Military Press
warmups
130lbs x 3 sets x 6 reps - not too bad of a struggle, but not easy... I'm on the line of whether to go for 3x6 with 135 or drop it to 3x4 or 3x5 now.

Weighted Chinups
BW + 20lbs x 3 sets x 4 reps - these were good today

Weighted Dips
BW x 8
BW + 25lbs x 5 warmups
BW + 45lbs plate x 2 sets x 8 reps

1-arm DB Rows
75lbs x 2 sets x 8 reps

Machine Rear Delt Flies
80lbs x 12
90lbs x 12

Skull Crushers
75lbs x 8 reps

Preacher Curls
60lbs x 15

20 minutes stationary bike
intervals every 2 mins 8/12 resistance slow/fast RPM
4.65 miles

stretch + rotator cuff work

Posted by: AndrewSS

jizz thats thuper crazy mil presses.... and leet dipeltons, jizz

Posted by: AndrewSS

YouTube Video

^ hear anyone fimiliar in there?

Posted by: PeteTheGreek

Quote:

Originally Posted by Seanp156

Barbell PL squats (no belt)
warmups
245lbs x 3 sets x 8 reps - going to go down to 6 reps next week... Need to decide 255 or 265.

I'm on the line of whether to go for 3x6 with 135 or drop it to 3x4 or 3x5 now.

These are serious decisions. It ranks up there with changing careers, getting married, choosing a school, pulling the life support plug, etc. The wrong choice could lead to a series of catastrophic events which could end your life.

Posted by: PreMier

this journal oozes sarcasm.. i love it! haha

we have pretty similar numbers/stats

Posted by: AndrewSS

Quote:

Originally Posted by PeteTheGreek

Hilarious Pete, you should pick up a career in comedy...

Posted by: Seanp156

Front Squats - 1 sec pause in hole
warmups
175lbs x 3 sets x 5 reps
-Getting more used to these, better at maintaining my arch and keeping elbows up

Bulgarian Squats
warmups
50lbs DB's x 2 sets x 5 reps

Rack Romanian Deadlifts - 3 sec eccentric
warmups
215lbs x 2 sets x 6 reps

Kneeling Rope Cable Crunches
190lbs x 3 sets x 12 reps

Standing Calfs
120lbs x 25
120lbs x 16

stretch

Posted by: Seanp156

Barbell PL Squats (no belt)
45lbs x 10
45lbs x 10
135lbs x 6
135lbs x 3
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (warmups to here)
255lbs x 3 sets x 6 reps

DB Romanian Deadlifts
65lbs DB's x 6 warmup
85lbs DB's x 2 sets x 6 reps

Rope Grip Pull Throughs
130lbs x 8
140lbs x 8
150lbs x 8

Standing Ab Pulldowns with Rope
90lbs x 8 warmup
100lbs 2 sets x 10 reps

Prone Leg Curls
120lbs x 2 sets x 12 reps

Standing Calfs
140lbs x 20
140lbs x 15

stretch

Posted by: tallcall

I love those squats, good job!

Posted by: AndrewSS

seans a big boy, look at his squats

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

seans a big boy, look at his squats

Let's whore up Sean's journal!

Posted by: AndrewSS

with your halo slippin down... your haaaalloooo slippin down, your haaaalooo slippin down........

Posted by: fufu

good job

Posted by: AndrewSS

fufu, get the FUCK out of this journal, youre not welcome

Posted by: Seanp156

Felt a little weak today... Sleep schedule's been a little screwed since this weekend, so that probably played a part.

Flat Barbell Bench
45lbs x 2 sets x 12 reps
95lbs x 6
95lbs x 6
135lbs x 6
135lbs x 3
175lbs x 3 (wrist wraps on, warmups to here)
205lbs x 4 + 1 assisted (belt on)
205lbs x 5
205lbs x 4 + 1 assisted

Incline DB Presses
55lbs warmup
70lbs x 5, failed 6th
70lbs x 5

1-arm Cable Rows
80lbs x 3 sets x 8 reps

Standing Rope Face Pulls
100lbs x 2 sets x 15 reps

Straight Bar Pushdowns
80lbs x 9

Standing Alternating Hammer curls
40lbs x 10 (5 per arm)

15 min elliptical
10/20 resistance

stretch

Posted by: Seanp156

Front Squats - 1 sec pause in hole
warmups
185lbs x 3 sets x 5 reps

Good Mornings with fiberglass bar(weight hangs from bands)
105lbs x 3 sets x 8 reps - More or less just for the hell of it, very different

Bulgarian Squats
warmups
55lbs DB's x 2 sets x 5 reps

Rack Romanian Deadlifts - 3 sec eccentric
warmups
225lbs x 2 sets x 6 reps

Kneeling Rope Cable Crunches
190lbs x 2 sets x 15 reps

Seated Calf Raises
210lbs x 18
210lbs x 15

stretch

Posted by: Seanp156

Pretty Decent session today

Standing Barbell Military Press
warmups
135lbs x 5
135lbs x 5
135lbs x 8 - rep PR, 8th was a grinder, difficult to balance

Weighted Chinups
BW + 25lbs x 3 sets x 4 reps

Weighted Dips
warmups
BW + 55lbs x 2 sets x 6 reps

1-arm DB Rows
80lbs x 2 sets x 8 reps

Seated Bent Rear Delt Flies
10lbs x 2 sets x 10 reps

Skull Crushers
75lbs x 9

Seated Preachers
65lbs x 12

20 mins upright bike
10/20 resistance
random hill

stretch + rotator cuff work

Posted by: fufu

nice overhead pressing! damn

Posted by: Seanp156

My lever belt just got here Friday, decided to use it today... First time using a belt in a while.

BB PL Squats
warmups
275lbs x 3
275lbs x 3 sets x 5 reps
315lbs x 1

DB Romanian Deadlifts - grips definitely the limiting factor here, even with chalk, i could feel my left hand losing it at one point.
65lbs DB's x 6 warmup
90lbs DB's x 2 sets x 6 reps

Hyper Extensions
warmups
40lbs DB x 3 sets x 8 reps

Standing Ab Pulldowns with Rope
90lbs x 6
100lbs x 2 sets x 12 reps

Prone Leg Curls
130lbs x 10
130lbs x 8

Standing Calfs
150lbs x 2 sets x 16 reps

stretch

Posted by: Seanp156

Pretty good session today... Skipped my morning class, which I probably have 100+ % in anyways, so the extra sleep probably helped a little.

Flat Barbell Bench
45lbs x 12
45lbs x 12
95lbs x 6
135lbs x 3
135lbs x 3
175lbs x 3 (belt & wrist wraps on here)
195lbs x 4 sets x 3 reps
195lbs x 2 sets x 5 reps - last rep of last set my ass came off the bench to finish it

.

-Overall benching felt pretty solid today, groove felt really good, brought bar low, elbows tucked, wrists back.

Incline DB Presses
55lbs x 6 warmup
70lbs x 2 sets x 6 reps - wrist wraps on

Cable Rows both hands
150lbs x 10
160lbs x 8
160lbs x 8
140lbs x 10

Standing Rope Face Pulls
110lbs x 12
110lbs x 12

Rope Tricep Pushdowns
80lbs x 6
60lbs x 13

Hammer Strength Bicep Curl
+50lbs x 6
+75lbs x 8

20 minutes elliptical
10/20 resistance
interval course
1.85 miles

stretch + rotator cuff work

Posted by: AndrewSS

here baby:

Posted by: AndrewSS

Posted by: Seanp156

Jaheeez... A DVD huh.

Posted by: AndrewSS

une schvicarious schdvdelton

Posted by: Seanp156

Felt weak this morning... I think I'm trying to get sick... Took a few ibuprofen before I hit the gym...

Barbell PL Box Squats ~1-2 inches below parallel
45lbs x 8
45lbs x 8
135lbs x 6
135lbs x 3
135lbs x 3
185lbs x 3 (belt on)
225lbs x 3
225lbs x 3
245lbs x 3
245lbs x 3
275lbs x 3
275lbs x 3
315lbs x 1 - threw on a pretty damn old loose suit for the first time... definitely felt quite a bit different, especially on descent and in the hole.
315lbs x 1
315lbs x 2

Close Stance Leg Press
2 plates per side x 8 warmup
4 plates x 8
5 plates x 6

Leg Extensions
3 sets

Leg Curls
120lbs x 10
140lbs x 10
140lbs x 10
120lbs x 10

DB RDL's
60lbs x 6

Calfs

stretch

Posted by: goob

^^^ Yes, very weak. Ethiopean child weak. Puny some might say.

Posted by: fufu

who's suit was it?

Posted by: Seanp156

Decent session, I was sick from friday to sunday, but I felt fine today. Deadlifts felt good after not having done them from the floor in a while.

Conventional Deadlifts
135lbs x 12
135lbs x 3
185lbs x 3
225lbs x 3
275lbs x 3
315lbs x 4 sets x 3 reps (no belt)
315lbs x 2 sets x 3 reps (belt)

Bulgarian Squats
30lbs DB's x 6 warmup
50lbs DB's x 2 sets x 6 reps

Hyper Extensions
25lbs plate x 3 sets x 12 reps

Decline Situps
40lbs DB x 2 sets x 12 reps

Standing Rope Cable Pulldowns
80lbs x 2 sets x 15 reps

seated calfs
180lbs x 2 sets x 20 reps

stretch

Posted by: JailHouse

Nice D-lifting. How does that belt help with those?

Posted by: Witchblade

Damn strong!

Posted by: Seanp156

Flat Barbell Bench (warmups)
45lbs x 3 sets x 12 reps
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (added belt & wrist wraps at this point)

4-Boards
225lbs x 3
250lbs x 3
275lbs x 2
285lbs x 1
295lbs x 0 (needed a little spot)
275lbs x 3
250lbs x 5

Incline Smith Presses
Worked to a set of 7 (plate and quarter per side)

Hammer Strength Military Press
worked to
2 plates per side x 6
2 plates per side x 8

Lat Pulldowns
#11 x 12
#14 x 10
#14 x 8
#14 x 8

Tricep Pushdowns
60lbs x 2 sets of 12

rotator cuff work

Posted by: Seanp156

Barbell PL Box Squats - Box was about parallel, maybe .5-1 inch higher.
45lbs x 3 sets warmup
135lbs x 6
185lbs x 6 (added wrist wraps)
225lbs x 3 (added belt)
275lbs x 3 (added suit)
315lbs x 5
335lbs x 5 - rep PR, easy

Close Stance Leg Press
270lbs x 8
450lbs x 8
540lbs x 6

Leg Extensions
3 sets of 8-10 reps

Leg Curls
3 sets of 8-10 reps

Calfs

Kneeling Rope Cable Crunches
170lbs x 20
170lbs x 15

Decline Situps, weight behind head
10lbs x 15
10lbs x 15

stretch

Posted by: fufu

nice!!!

Posted by: Seanp156

Close Grip Bench Press
45lbs x 3 sets x 12 reps
95lbs x 2 sets x 6 reps
135lbs x 6
135lbs x 3
185lbs x 3 sets x 5 reps (belt & wrist wraps on)

Floor Presses
135lbs x 6
185lbs x 5 (wrist wraps)
185lbs x 4

DB Skull Crushers
3 sets of 8-15 reps

Cable Pushdowns
4 sets of 8-12 reps

20 minutes stationary bike
10/20 resistance
random hill
5.72 miles

stretch + rotator cuff work

Posted by: Seanp156

Rack Deadlifts: 2nd pin, bar was about mid kneecap
135lbs x 8
225lbs x 5
315lbs x 3 (belt and straps on)
365lbs x 3
405lbs x 3
455lbs x 2
495lbs x 2
545lbs x 1 - PR

Lat Work

Hammer strength Iso Low & High Rows
3 sets of 8-10 reps each

Close Grip Cable Pulldowns
2 sets of 10

Reverse Hypers
3 sets of 10

Standing Ab Rope Pulldowns
90lbs x 2 sets of 10

stretch

Posted by: fufu

looks like your training as been on a rise recently.

Posted by: AndrewSS

^ doesnt it make you all hot n bothered?

Posted by: tallcall

Quote:

Originally Posted by AndrewSS

^ doesnt it make you all hot n bothered?

Oh yeah, nice workout

Posted by: Seanp156

Decline Barbell Bench
45lbs x 3 sets of 12
135lbs x 6
135lbs x 3
185lbs x 8 (belt and wrist wraps on)
225lbs x 3
250lbs x 3 - PR
275lbs x 1 - PR
275lbs x 0 - not really sure what happened, 275 x 1 was fairly easy
225lbs x 5

Flat Reverse Grip Bench
warmups
185lbs x 5
185lbs x 4
155lbs x 8

Hammer Strength Inclines
45 + 25 per side x 8
45 + 25 per side x 8
2x 45's per side x 8

Hammer Strenght Military Press
45 + 25 per side x 8
45 + 25 per side x 8
2x 45's per side x 6

Cybex Lateral Raises
85lbs x 3 sets x 10

rotator cuff work

Posted by: Seanp156

Barbell PL Box Squats - Same box height as last week ~1 inch above parallel
45lbs x 3 sets warmup
135lbs x 7
135lbs x 3
185lbs x 3 (wrist wraps on here)
225lbs x 3
275lbs x 5 (loose suit (it's basically fitted for a 220lber, I'm 190) & belt on here)
315lbs x 3 sets x 8 reps - pr set/rep wise highest I've done before was 6-7 for a set

Reverse Hypers
BW x 2 sets x 10 reps

Leg Press
3 plates per side x 8
5 plates per side x 8
6 plates per side x 3 - called it quits on these here, dead from squats.

DB Romanian Deadlifts
60lbs DB's x 6
75lbs DB's x 5 (warmups)
90lbs DB's x 8 (chalk)
90lbs DB's x 7 + 3 (had to reset grip)

Standing Rope Ab Pulldowns
90lbs x 2 sets x 15 reps

2 sets standing calfs 20 reps
2 sets seated calfs 15 reps

10 minutes treadmill walking 3-3.5 mph

stretch

Posted by: fufu

top notch squatting

Posted by: PeteTheGreek

What kind of suit are you using and who's fluffing you? No need to do high reps with a suit. Save it for heavy singles-triples

Posted by: katt

315 for squats??? Holy shit! Yeah, as said above,, what kind of suit do you wear for squatting???

Posted by: Seanp156

Quote:

Originally Posted by PeteTheGreek

What kind of suit are you using and who's fluffing you? No need to do high reps with a suit. Save it for heavy singles-triples

It's an old Inzer Z-suit. Trained alone yesterday, but got the suit from Jay Marzana (sp?).

Posted by: Seanp156

Pullups overhand & chalk
BW x 8
BW x 6

Chest Supported rows (barbell)
45lbs x 8
135lbs x 8
155lbs x 8 (straps)
185lbs x 5
155lbs x 8

Shrugs SS w/ hammer strength shrugs
135lbs x 8 / 180lbs x 10
225lbs x 12 (straps) / 270lbs x 10
315lbs x 7 / 270lbs x 12
315lbs x 7 / 270lbs x 10

HS high/low/horizontal row circuit
3 sets each 5-10 reps

biceps

hyper extensions
25lbs x 2 sets x 12 reps

decline situps
40lbs x 3 sets x 12 reps

stretch

Posted by: Seanp156

Flat Barbell Bench
45lbs x 12
45lbs x 12
45lbs x 10
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
185lbs x 3
225lbs x 2
225lbs x 2
225lbs x 3
225lbs x 2
225lbs x 2

Incline DB Presses
60lbs x 8
60lbs x 10
60lbs x 7

Cambered Bar Close Grip Bench
135lbs x 6
135lbs x 8
135lbs x 5

Hammer Strength Inclines
2 sets of 6-8

Hammer Strength Military Press
2 sets of 6-8

Tricep Pushdowns
3 sets 50-60lbs 10-12 reps

Machine Lat Raises
95lbs x 2 sets x 8 reps

15 mins stationary bike
10/20 resistance
random hill course

stretch + rotator cuff work

Posted by: Seanp156

Barbell Free Squats - ~2 inches below parallel
45lbs x 3 sets x 8 reps
135lbs x 6
185lbs x 5
225lbs x 3 (belt on)
275lbs x 3 (suit on)
335lbs x 6 sets x 3 reps

Close Stance Leg Press
3 plates per side x 8
4 plates per side x 6
6 plates per side x 8

Leg Extensions
3 sets of 8-10

Prone Leg Curls
3 sets of 10 - 120, 130, 140lbs

calfs

Standing Ab Pulldowns
90lbs x 20 rep pr i think
90lbs x 15

Decline Situps, plate behind head
10lbs x 12
10lbs x 12

stretch

Posted by: AndrewSS

wtf

Posted by: fufu

good job on the benchy and squatty

Posted by: Seanp156

Took last week off, next week I'll either be belting up for 365 for a few singles, or suiting up for 400+.

Barbell Free Squats (no belt)
45lbs x 3 sets x 8 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 3 (wrist wraps on)
275lbs x 3 sets x 5 reps

Barbell Romanian Deadlifts
warmups
225lbs x 4 sets x 5 reps

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

stretch

Posted by: AndrewSS

so nobody liked that picture i posted of some weird dude on stage with tool

Posted by: fufu

i thought it was cute

Posted by: Seanp156

Pretty good session, felt good to get into speed work again, though form was a bit sloppy from not having done it for a while.

Speed Bench
warmups
Close Grip
135lbs x 2 sets x 3 reps
Mid Grip
135lbs x 2 sets x 3 reps
Wide Grip
135lbs x 2 sets x 3 reps

Wide Grip Pullups
BW x 8
BW x 6
BW x 6
BW x 4

Close Grip Bench
135lbs x 4
155lbs x 4 sets x 8 reps (last set had light assist on last rep)

1 arm DB Rows
55lbs x 5
70lbs x 2 sets x 8 reps

Tricep Cable Pushdowns
60lbs x 12
70lbs x 10
60lbs x 10

20 mins elliptical

stretch + rotator cuff work

Posted by: Seanp156

Speed Box Squats (Low box ~12-13")
warmups
185lbs x 8 sets x 3 reps - 1 min RI's

Glute Ham Raise - 2 min RI's
BW x 8
+25lbs plate x 3 sets x 8 reps

Decline Situps
warmups
+40lbs DB x 4 sets x 10 reps

Dumbbell Shrugs
70lbs x 15
80lbs x 12
80lbs x 12
-trying to work on grip a little more

stretch

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