Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Seanp156

I can't really be sure because I don't have calipers... Just this scale and the readings are generally all over the place... I'm guessing somewhere around 15%, but it could be a little higher.

Also, for tomorrow (back day) I'm having trouble deciding if I should give rack deads a try, or stay with conventional for now...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

I can't really be sure because I don't have calipers... Just this scale and the readings are generally all over the place... I'm guessing somewhere around 15%, but it could be a little higher.

Also, for tomorrow (back day) I'm having trouble deciding if I should give rack deads a try, or stay with conventional for now...

Well how long have you been doing full deads for? I would think there is less hip rotation in a rack dead b/c you aren't really bending at the hip to much...it eliminates alot of the leg work. Its your call but if you have been doing regular deads for a while I'd say switch it up some and have fun.

Posted by: Seanp156

The only type of deads I've ever done are conventional... I'm just hesitant to try rack deads because I've never done them, and I'm not really sure how to do them as far as how much back to use vs legs and how far I need to bend my back over (NOT the same as rounding).

Posted by: Archangel

I use Rack Deads sometimes, it's a different feel in that you don't feel the strain (Good Strain, not a bad one) as much, Just try 'em light and see if and how you like them!!!

Posted by: Seanp156

Where should I set the rack at when I do them? A little below my knees?

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Where should I set the rack at when I do them? A little below my knees?

I set the bars just a little below the knee, right around the upper shin

Posted by: Seanp156

Today's w/o was pretty good. I gave rack deads a try and also gave my straps a try on a couple sets...

8-1-05
Back/Abs/Cardio

5 minute biking warmup

Rack Deads
1st set - 225lbs 5 reps PR
2nd set - 245lbs 4 reps PR
3rd set - 275lbs 4 reps (straps) PR
4th set - 275lbs 4 reps (no straps) PR

BB Bents Rows
1st set - 155lbs 5 reps
2nd set - 135lbs 8 reps
3rd set - 135lbs 8 reps

BB Shrugs
1st set - 185lbs 10 reps
2nd set - 225lbs 10 reps
3rd set - 275lbs 10 reps (straps) PR
4th set - 185lbs 12 reps (no straps)

WG Lat Pulldowns
1st set - 110lbs 8 reps
2nd set - 100lbs 12 reps

Cable Crunches
1st set - 3 pins away from stack 12 reps (no numbers on stack)
2nd set - 2 pins away from stack 14 reps

Cardio - 30 minutes biking, random hill course, 8 resistance, 146 cals, 6.26 miles

stretch

Posted by: gwcaton

good job Sean

Congrats on PR's !

Posted by: DeadBolt

Good job but....gettin very strong my friend!

Posted by: Seanp156

Thanks guys. Deadbolt... yeah my back's coming along pretty well strength wise, but I've still got a ways to go on benching and squats... I think back day's are my favorite now... I used to like chest day the most.

Posted by: shiznit2169

is there any significant difference between rack deads and normal deads? Like is it easier?

Posted by: Seanp156

Hmm... It's definately a little easier at least... I still felt the normal strain in my lower back that I do from normal deads... Basically you're starting with the bar around your shins instead of off the floor. 225-245 lbs rack dead felt similar to my 225-235 off the floor, but I'm pretty sure I couldn't have gotten 275x4 off the floor.

Posted by: DeadBolt

Quote:

Originally Posted by shiznit2169

is there any significant difference between rack deads and normal deads? Like is it easier?

Yes its easier b/c uits a shorter rom. Its usefull to change up your deads so you don't get accustomed to the same thing. They help break through sticking point and allow you to use heavier weights and strengthen the back some. If you see saw between the two it should help to keep you always progressing.

I'd def say its easy....I wouldn't be able to move 300 off of conventional but rack I can nail 300.

Posted by: b_reed23

hey, look at all those PR!!

Posted by: shiznit2169

Quote:

Originally Posted by DeadBolt

Sadly, i dont have a power rack at my gym so i cant set the bar on the pins. Unless i used the smith machine, but that's not the same.

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

hey, look at all those PR!!

Well, you have to think it is my first time ever doing rack deads, so naturally there would be a lot of PRs

Posted by: Seanp156

Tonight's workout was the first time I've done presses in about a month, so I wasn't too displeased with it, but nothing special... I think I hate BB presses in anything; decline, flat, incline, military... Overall I'd rather use DBs and I think I will from now on for a while. My shoulders felt and feel great overall... From saturday until now they feel fine, and during the workout I didn't feel much of any pain. Also, I've noticed the last few days they have been clicking or popping much at all. So, overall I think my shoulders are almost back to normal, but I'm still going to ice and do isometrics every now and then. My hip however, started aching a little when I was about 2/3 through cardio... Nothing major, just a slight ache/burn but still, it's not normal. I'll be icing it a little later tonight.

I really hope my squat and press strength catches up to my deads sometime in the next few month... I know you're supposed to deadlift a decent amount more than you press, and a little more than you squat, but it seems like my squat and press strength sucks right now... Although, I guess laying off squats and presses for a month or so would do that.

8-2-05
Chest/Cardio

BB Flat Bench Press
1st set - 135lbs 7 reps
2nd set - 145lbs 5 reps
3rd set - 135lbs 4 reps
4th set - 125lbs 6 reps

DB Incline Press
1st set - 40lbs 8 reps
2nd set - 40lbs 8 reps

Flat Flyes
1st set- 25lbs 6 reps
2nd set - 25lbs 6 reps
3rd set - 20lbs 8 reps

Chest Dips
1st set - BW x 3
2nd set - BW x 5
- Where the hell did my dip stength go to !?!? I used to be able to do 14, no problem...Maybe not after a chest w/o, but I used to be able to get around 10 after a chest w/o....

Cardio - 30 min elliptical, 426 cals, 3.02 miles, 10 resistance, interval course.

Posted by: DeadBolt

Quote:

Originally Posted by shiznit2169

Sadly, i dont have a power rack at my gym so i cant set the bar on the pins. Unless i used the smith machine, but that's not the same.

You w/o in a gym or home? Check some of the racks...alot of them are adjustable and you wouldn't even notice it. If anything you can set something up to stop the bar and shin level...try and get creative.

sean....good lookin w/o! I agree with BB's...I can't do anything of that sort right now either. Just gotta make do my friend!!

Posted by: shiznit2169

Quote:

Originally Posted by DeadBolt

I workout at my gym deadbolt. This is the squat rack we have http://www.ironmagazineforums.com/sh...&postcount=192

My gym only has 2 of those and 2 smith machines so nothing i can do about it.

Posted by: Seanp156

Today was a decent leg day, I decided to do some squats and they felt pretty good. All throughout, my hip felt alright, a little aching during warmups on squats, but after that it was good. I went up to 175 on squats which is close to where I was before, but it felt like a TON of weight when I was unracking it, and out of the hole. I still just feel that compared to deadlifts, my presses and squats suck.

8-4-05
Legs

5 min bike warmup

Squats
1st set - 155lbs 6 reps
2nd set - 175lbs 5 reps
3rd set - 155lbs 5 reps

SLDL
1st set - 135lbs 6 reps
2nd set - 155lbs 6 rep

Leg Press
1st set - 270lbs 8 reps
2nd set - 320lbs 5 reps (got a little sick to my stomach so I stopped at 5)
3rd set - 360lbs 10 reps

Lying Leg Curls
1st set - 100lbs 8 reps
2nd set - 110lbs 6 reps

Leg Ext.
1st set - 100lbs 10 reps
2nd set - 125lbs 10 reps

Standing Calf Raises
1st set - 100lbs 6 reps
2nd set - 110lbs 8 reps
3rd set - 120lbs 10 reps (paused at the end for a little on last 3 reps)
4th set - 130lbs 8 reps (same as above)

stretch

Posted by: b_reed23

lookin good Sean! Glad your hip is feeling better! how is Physical therapy goin? Do you have to go for much longer?

Posted by: Seanp156

Hey Billie, what's up? Well the funny thing is... After last night, I woke up this morning and my hip's got that dull ache feeling again... I wonder, is that EVER going to go completely away? Sometimes it's better than others, but it's still annoying that it's there.

I had physical theorapy earlier today and I guess it was alright. I still have I believe 4 or 5 more sessions, then a doctor recheck on the 19th. I haven't had shoulder PAIN (aching or sharp/shooting) for a long time, but there's still some discomfort on occasion. I'm icing my hip right now, then I think I'm gonna get a nap before getting ready for work; I didn't sleep much last night (maybe 4 hours?)

Posted by: Seanp156

Tonight's workout was very good. I LOVE working out on friday nights simply because there's even less peopel there than normal... At one point there was just me and another guy I'm kinda friends with now. Most of the people there seem to be really nice, at least the times I go, very friendly etc. On my way out, the manager informed me that the gym's having a party from 4-8 pm on monday, but I have work and then gotta pick my parents up at the airport which sucks, I'd really kinda like to go...

I got some seated shoulder presses in which was good... One thing I find very odd is that I can feel discomfort in my hip, shoulders, or both through the whole day, but after I warm up and get the blood flowing they feel fine for the most part. The only time I had any pain in the shoulders was during CG bench, I felt a little twitch in my right shoulder at the bottom of a rep, but that was it.

I'm looking forward to sleeping in tomorrow and basically doing nothing all day.

I think I'll probably even lay off isometrics tomorrow just to give me shoulders and hip a break from any work.

Sorry for posting a novel, but hey, you know...

8-5-05
Arms/Delts/Abs/Cardio

Seated DB Alternating Curls
1st set - 40lbs 8 reps
2nd set - 35lbs 10 reps

CG Bench Press
1st set - 115lbs 6 reps
2nd set - 125lbs 6 reps (these feel much easier than the benching I do on chest day with a wider grip; granted it's less weight, but it goes up a LOT easier than even the warmups with the same weight on my chest days... I guess my triceps are stronger than my lats + chest?)

BB Curls
1st set - 85lbs 5 reps (almost back to where I was, just 1 rep short)
2nd set - 75lbs 6 reps

Bench Dips (hard as hell to get set up with the weight on my lap... Any advice on that?)
1st set - 25lbs 10 reps
2nd set - 35lbs 8 reps

Seated DB Press
1st set - 35lbs 5 reps
2nd set - 30lbs 10 reps

Upright Rows
1st set - 60lbs 10 reps
2nd set - 70lbs 9 reps

Twisting Declined Situps
1st set - BW x 20
2nd set - 25lbs x 20
3rd set - 25lbs x 20

Cable Crunches
1st set - 130lbs 14 reps
2nd set - 11lbs 16 reps (pause at bottom for last 6 or so reps)

Cardio - 30 mins biking, level 8 - 10, random hill course, 16.9 average mph, ~ 7 miles (didn't get to read this before the damn machine shut off...)

Just noticed some moderate discomfort in the shoulders and hip during my shower, and I just finished icing them... Hopefully a goods nights rest and a slow day tomorrow will help them out...

Posted by: Archangel

AWESOME w/o's in here Brother Sean!!! Glad the shoulder isn't giving you any problems really, just take care of it!!! Your throwin around some very nice #'s too my Friend!!!

Posted by: Seanp156

Thanks Angle, I just can't wait until my shoulders and hip are back to normal...If they will be... They do feel better after getting a lot of sleep, but still not 100%.

Posted by: Archangel

I'm sure they will be, your plenty young enough to heal properly!!! Rest, it does a body good!!! Are you planning on going to the Arnold Classic next March? I will be going, maybe we could hook up for a bite to eat or something!!!

Posted by: Seanp156

That'd be awesome Arch ! I went this year with a few of my friends, it was our first time going. I'm not really sure what my schedule's going to be like around March as far as school goes, hopefully it'll be around spring break, or sometime when I don't have as much work to do (at one point, our school's freshman workload was ranked above Harvard

).

Still, the college is downtown in the same general area that the Classic takes place, so it should be doable, even if I've gotta take a bus down there.

Posted by: shiznit2169

Quote:

Bench Dips (hard as hell to get set up with the weight on my lap... Any advice on that?)
1st set - 25lbs 10 reps
2nd set - 35lbs 8 reps

have someone put it on you when you set up

Good workout, where is the arnold's classic?

Posted by: Seanp156

Thanks Shiz, the Arnold Classic is in downtown Columbus.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

That'd be awesome Arch ! I went this year with a few of my friends, it was our first time going. I'm not really sure what my schedule's going to be like around March as far as school goes, hopefully it'll be around spring break, or sometime when I don't have as much work to do (at one point, our school's freshman workload was ranked above Harvard

).

Still, the college is downtown in the same general area that the Classic takes place, so it should be doable, even if I've gotta take a bus down there.

That would be great!!! I went also for the first time this past year with my Dad!!! I hope your schedule can be worked out!!!

Posted by: DeadBolt

Heya sean good lookin w/o! Getting stronger!

You mentioned how the shoulder and hip hurt before the w/o but are fine after you workout....that means your in the first stages of a muscle strain. Now this either means you have injured it moved to the second stage and you are now back to the first stage b/c you are healing or you never went past it. This is the time to be most carefull with it and really work the hardest on it to rehab and get better.

Posted by: Seanp156

Hmm... So maybe I should lay off the presses and squats this week?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Hmm... So maybe I should lay off the presses and squats this week?

Not sure how hard your goin at it but I woldn't max out!!

Posted by: Seanp156

LOL, I've never maxed out before any don't plan to until I start a pure strength routine from SF. I'll just stick with light DB presses and machine squats this week.

Posted by: Archangel

Sounds like a solid plan Brother Sean!!! Take it easy and heal properly!!!

Posted by: Seanp156

Overall, today's workout was very good, nice mind/muscle connections on all lifts. Only bad thing was my hip started aching after a couple sets of deadlifts... I did rehab work for it earlier, and after I stretched... Icing now...

8-8-05
Back/Abs/Cardio

Full Deadlifts
1st set - 225lbs 4 reps
2nd set - 245lbs 4 reps PR
3rd set - 265lbs 2 reps PR
4th set - 275lbs 2 reps PR
5th set - 225lbs 3 reps (exhausted at this point)

WG Lat Pulldowns
1st set - 100lbs 10 reps
2nd set - 110lbs 12 reps

Machine Rows (found a machine row I actually like the feel of)
1st set - 110lbs 9 reps
2nd set - 90lbs 13 reps
3rd set - 70lbs 15 reps

Cable Rows
1st set - 80lbs 9 reps
2nd set - 60lbs 12 reps (too light)
3rd set - 70lbs 15 reps

DB Shrugs
1st set - 60lbs 9 reps
*long break* talking to a friend

2nd set - 50lbs 15 reps

Hanging Leg Raises
1st set - BW x 20 reps
2nd set - BW x 20 reps

Cable Crunches
1st set - 120lbs 16 reps
2nds et - 110lbs 14 reps

Cardio - 30 minutes elliptical, 8 resistance, interval course, 380.6 cals, 2.74 miles

stretch

hip rehab work.

Posted by: gwcaton

Congrats on the PR's Sean

Posted by: b_reed23

great job on the DL!!

Posted by: Pylon

Nice work, Sea. Congrats on the PRs!

Posted by: Seanp156

Thanks all.

Posted by: DeadBolt

Heya bud good work on those DL's!! Looks like you have a nack for it!!

Posted by: Seanp156

Thanks Deadbolt. Yeah, ever since a friend encouraged me to go heavier and do less reps I've been doing pretty well on them. Also, my lower back is never sore in a bad way like it was when I was doing 6-12 reps with lighter weight. I think the lower reps + heavier weight ups the intensity and concentration a lot more for me, and is better in the long run.

I just wish my squats and presses weren't so pathetic compared to my deads

.

Today's w/o was alright. My strength wasn't really there at all, I'm not really sure what exactly it was, but I've felt kinda tired all day, and only had 3 fairly small meals before my workout. The RI's were pretty low, I'd say I got the weight portion of my W/O done in maybe 25-30 mins. I guess it might be a good thing my strength wasn't there tonight, that way I was discouraged to go too heavy so I could take it easy on my shoulders. Still....Flat Pressing the 45's for 5 reps when I was doing the 65's for 5 sucks...

Just a random question... Isn't it kind of improper etiquette to ask for a girl # etc at the gym? I mean, sometimes it's damn tempting when you see some of them there.

Billie and Cris' opinion on the matter would be appreciated

.

8-9-05
Chest/Cardio

Decline DB Presses (really hard to get in position by myself with the weights in hand... this decline bench is a little narrower and more unstable than the one at the old rec center...)
1st set - 40lbs 9 reps
2nd set - 35lbs 12 reps
3rd set - 35lbs 12 reps

Flat DB Presses
1st set - 45lbs 5 reps (ughhh too heavy for RR week)
2nd set - 35lbs 10 reps

Flat DB Flyes
1st set - 25lbs 9 reps
2nd set - 20lbs 12 reps

Cable Flyes
1st set - 40lbs 9 reps
2nd set - 40lbs 12 reps
3rd set - 30lbs 15 reps

Cardio - 30 mins biking, random hill course, 10/20 resistance, 177 cals, 6.60 miles, 15.1 avg mph.

Posted by: DeadBolt

I hear ya on the low reps with deads....but I would still try to incorporate some more reps or your stamina goes to shit!

My presses always sucked....I could never bench for the life of me. I use to squat really good and got some decent weight up until I hurt myself so now I go really light with my squats until my body can hold the load.

Hey don't sweat the presses! Many are the same way but once you get better and are able to put more effort into the w/o's without pain your muscle memory will kick in and your strength will be back in no time!

Hey if I didn't have a girlfriend already I would def go for some #'s....hell I could have gotten numbers but I had to back off. They were the one staring at me lol.

Good lookin RR week bud! I can wait for a few more weeks then I'lll start prrs again!!

Posted by: Seanp156

Thanks DB, yeah prrs is good for variety, but sometimes I feel like I'd almost rather do the same thing each week for 8-9 weeks... Providing my strains are little better I'd like to start a strength/powerlifting routine from SF. Right now my shoulders feel great for the most part, but my right hip's bothering me... Anyway, today's an off day, so I can take it easy.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Thanks DB, yeah prrs is good for variety, but sometimes I feel like I'd almost rather do the same thing each week for 8-9 weeks... Providing my strains are little better I'd like to start a strength/powerlifting routine from SF. Right now my shoulders feel great for the most part, but my right hip's bothering me... Anyway, today's an off day, so I can take it easy.

Yea give it plenty of time and gradually work your way into lifting heavier (4-6 reps) do that for a little bit then go to SF. Its easy to go heavy for a day or two then go back to reps but when you have no choice but to go heavy day in and out you don't want any of your old problems coming back to bite you in the ass ya know?

My plans are to go to prrs in a month or so....then stick to that for the remainder of the year. And my hopes are the power weeks will get me back in the swing of things so I can start something along the lines of westside come january time.

Posted by: Archangel

Holy cow, look at those PR's!!! Last 2 w/o where great Brother Sean, keep it up!!! Hows it goin?

Posted by: b_reed23

I think it would be fine for you to ask for a phone #!! I would start off talking to them first, and making conversation, and see if things "click" and then ask for it...what could it hurt??

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Holy cow, look at those PR's!!! Last 2 w/o where great Brother Sean, keep it up!!! Hows it goin?

Weren't any PR's last night, but yeah monday was a good time

. It's going alright, for whatever reason I'm kinda tired today. Good thing it's not a gym day. Right hip's bothering me a bit... I think between cardio 3 times a week, deadlifts, squats and leg press I'm probably working it too hard... I can't really decide what to cut back on though. I guess light weight machine squats, and lighter weight on the leg press...

Quote:

Originally Posted by b_reed23

I think it would be fine for you to ask for a phone #!! I would start off talking to them first, and making conversation, and see if things "click" and then ask for it...what could it hurt??

Really? I dunno, if other people are like me in the gym, I generally don't like being bothered... When I talk to people I know there it's always between exercises so I don't lose the intensity between sets you know?

Posted by: Pylon

Quote:

Originally Posted by Seanp156

Maybe you can time you shedule right and "happen" to meet in the lobby on the way in/out?

Posted by: Seanp156

Quote:

Originally Posted by Pylon

Maybe you can time you shedule right and "happen" to meet in the lobby on the way in/out?

Hahaha, well there isn't exactly a lobby, just a front desk in the middle of the gym area and locker rooms...

Posted by: Archangel

Maybe "arrange" it to where you need the same piece of equipment she needs or one by it!!!

Posted by: Seanp156

Hmmm... That's not incredibly likely either because the time I go, there aren't many people at the gym. Although, I could just pretend... At the same time, I don't really mind just walking up and asking even if it does seem a little random

Posted by: Archangel

Then walk right up to her my Friend, thats prolly your best bet anyway!!!

Posted by: Seanp156

It's funny how you keep saying "her" when there's more than one

.
I gotta think at the same time... Maybe I don't wanna get involved yet since I'm going to college in a few weeks, there's gonna be plenty opportunity there as well

Posted by: Archangel

Quote:

Originally Posted by Seanp156

It's funny how you keep saying "her" when there's more than one

.
I gotta think at the same time... Maybe I don't wanna get involved yet since I'm going to college in a few weeks, there's gonna be plenty opportunity there as well

More than one?

You Stud!!!

Posted by: BBgirl

Great work Sean. Carefull with the hip. Make sure you strech your ITB well too.

I don't see any problem with asking for "their" (LOL Just not all at once, ya know

)
#'s at the gym, just don't do something cliche, like offer to help empty a machine, or something.

Posted by: shiznit2169

walk up to the girl when you're all hot and sweaty and drop a line

"Is it hot in here or is it just you?" or better yet..

"I seem to have lost my phone number, can i have yours??"

Posted by: Seanp156

Quote:

Originally Posted by BBgirl

Great work Sean. Carefull with the hip. Make sure you strech your ITB well too.

I don't see any problem with asking for "their" (LOL Just not all at once, ya know

)
#'s at the gym, just don't do something cliche, like offer to help empty a machine, or something.

Hey BB, thanks for dropping in. Yeah, I'm gonna try to take it easy tomorrow on leg day, what's ITB stand for?

Hmm generally it looks like it's not a problem to ask, but I've always been under the impression girls hate when random guys talk to them at the gym

Quote:

Originally Posted by shiznit2169

walk up to the girl when you're all hot and sweaty and drop a line

"Is it hot in here or is it just you?" or better yet..

"I seem to have lost my phone number, can i have yours??"

Actually, I like the first line better...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Hey BB, thanks for dropping in. Yeah, I'm gonna try to take it easy tomorrow on leg day, what's ITB stand for?

Inner Turberosity Band

Hell so what if your going away in a few weeks...get all the digits you can then sort through em later!!! Its like a buffet man just keep tasting till you found something you like then chow down!!!!!!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Hahaha, good analogy. Yeah, I pretty much habe no idea what the Inner Turberosity Band is.

Posted by: Pylon

Quote:

Originally Posted by DeadBolt

Yeah, do it for all the married guys on the board. But keep your tounge wrapped, right?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Hahaha, good analogy. Yeah, I pretty much habe no idea what the Inner Turberosity Band is.

Its a tendon in your hip....I believe it runs from your hip down to your knee or foot....not 100% sure though. I'm to lazy to dig up my old notes LOL.

Posted by: Seanp156

Quote:

Originally Posted by Pylon

Yeah, do it for all the married guys on the board. But keep your tounge wrapped, right?

Hahaha

Quote:

Originally Posted by DeadBolt

Its a tendon in your hip....I believe it runs from your hip down to your knee or foot....not 100% sure though. I'm to lazy to dig up my old notes LOL.

So... Basic hamstring stretches won't stretch that or will they?

Posted by: b_reed23

Quote:

Originally Posted by DeadBolt

Posted by: Seanp156

just uploaded a few new pics for fun...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

So... Basic hamstring stretches won't stretch that or will they?

Negative they requir their own stretches! Not 100% sure on which they are though but...try and research it and let me know.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

just uploaded a few new pics for fun...

You must have been bored lol!

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

You must have been bored lol!

... Yeah, I guess...

*EDIT*.... Anyway, tonight's leg night... My hip's really feeling great today, at least compared to the last 3 days... I'm still going to take it easy with machine squats and a little lighter on the leg press... No sense in letting it heal only to pound it again.

Posted by: Archangel

Take it slow my Friend!!! You'll be back at it before you know it, but baby steps Brother, take it easy!!! Your smart my Friend, wish I thought like you when I was younger!!!

Posted by: Pylon

I had a problem with that tendon back in my hockey days. The stretch I used before squats was to put the bar at about knee height, then put one foot up on the opposite bar (like crossing your legs, but standing up) and lean into it a bit. I later learned to put the sole of my foot on the bar instead to change the angle a bit. It seemed to help.

Posted by: Seanp156

Quote:

Originally Posted by Pylon

I had a problem with that tendon back in my hockey days. The stretch I used before squats was to put the bar at about knee height, then put one foot up on the opposite bar (like crossing your legs, but standing up) and lean into it a bit. I later learned to put the sole of my foot on the bar instead to change the angle a bit. It seemed to help.

Interesting.... For whatever reason, I'm having a hard time picturing that...
Tonight's leg w/o felt really good overall. No crazy weights, but it was intense, relatively low RI's.... I'm guessing it took around 25-30 mins (still nothing like Arch's, but he's insane

)

Right hip felt fine throughout for the most part, but there's some minor aching in the left one... Nothing like the last 3 days, but it's still there, time to ice a little later)

8-11-05
Legs

Power System Machine Squats (weight is weight added....not listed BB style)
1st set - 140lbs 9 reps
2nd set - 140lbs 12 reps

Leg Press
1st set - 360lbs 9 reps
2nd set - 320lbs 15 reps

SLDL (double overhand grip)
1st set - 135lbs 9 reps
2nd set - 135lbs 12 reps

Leg Extensions
1st set - 110lbs 9 reps
2nd set - 110lbs 15 reps (burn

)

Hammer Strength Leg Curls (you add plates on to a swinging type apparatus)
1st set - 80lbs 9 reps
2nd set - 70lbs 14 reps

Standing Calf Raises
1st set - 120lbs 9 reps
2nd set - 140lbs 14 reps
Dropset - 80lbs 15 reps (ouch)

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

I use to do those seated. Sit down on a bench and bring one ankle up to your knee. Like a male sitting stance when he crosses his leg type deal. Then put force on the knee that is elevated and it stretches the ITB out alot! Same thing your talkin about their pylon!

Posted by: Seanp156

Ah, ok I can picture that one now... That seems like it would stretch the EXACT area when I feel pain/aching.

Posted by: Seanp156

Tonight's w/o was pretty good. I had to go a little earlier than normal cause the fam's going out to eat tonight. No complaints about hip/shoulders yet today really.

8-12-05
Arms/Delts/Abs/Cardio

Standing Alternating Hammer Curls
1st set - 35lbs 10 reps
2nd set - 30lbs 14 reps

Skull Crushers
1st set - 55lbs 9 reps
2nd set - 50lbs 12 reps
3rd set - 45lbs 12 reps (just couldn't get 1 or 2 more...

)

Cable Curls
1st set - 80lbs 9 reps
2nd set - 70lbs 12 reps
3rd set - 60lbs 14 reps

Cable Pushdowns (haha at first I tried with 110lbs based off the last time, but I guess the weight's different on this one... I couldn't even move 110)
1st set - 70lbs 9 reps
2nd set - 60lbs 12 reps
3rd set - 50lbs 14 reps

Standing BB Military Press (felt pretty good actually)
1st set - 75lbs 8 reps
2nd set - 65lbs 10 reps (wanted 12 but oh well)
3rd set - 45lbs 10 reps

Lat Raises (I think I used to cheat on these a lot back when I did 20 to 25lbs, 15 is plenty enough for now)
1st set - 15lbs 8 reps
2nd set - 10lbs 14 reps

Cable Crunches
1st set - 120lbs 9 reps
2nd set - 110lbs 16 reps

Twisting Decline Situps
1st set - BW x 22 reps
2nd set - BW x 20 reps

Cardio - 15 minutes elliptical some hill course... 221 cals 1.57 miles... I pushed myself really hard to go fast because I cut it from 30 mins to 15 due to time constraints.

Posted by: Archangel

Outstanding w/o Brother Sean!!! Glad the Hips and Shoulders arent bothering you my Friend!!!

Posted by: Seanp156

Thanks Arch, still gotta take it easy on em though... There's some light aching in my rip hip now, but not too bad.

Posted by: BBgirl

Hey Sean. Sorry I didn't answer earlier. I haven't been on in a couple of days.
ITB - illial tibial band . It's not a tendon, it's a band of fascia. Similar consistency to bunched up saran wrap. It runs from your hip to your knee, and keeps your upper leg aligned to your torso. Thr strech that Pylon explained is one. Another is stand near a wall with the side you want to strech facing the wall. put the opposite foot beside the other, crossed in the front, then push your hip towards the wall.

Posted by: b_reed23

have a great weekend!

Posted by: Seanp156

Quote:

Originally Posted by BBgirl

Hey Sean. Sorry I didn't answer earlier. I haven't been on in a couple of days.
ITB - illial tibial band . It's not a tendon, it's a band of fascia. Similar consistency to bunched up saran wrap. It runs from your hip to your knee, and keeps your upper leg aligned to your torso. Thr strech that Pylon explained is one. Another is stand near a wall with the side you want to strech facing the wall. put the opposite foot beside the other, crossed in the front, then push your hip towards the wall.

Ok, I think that kind of makes sense.

Quote:

Originally Posted by b_reed23

have a great weekend!

Thanks Billie, you too

Posted by: Seanp156

I don't really feel like elaborating on my w/o today, so here it is... And yeah, I didn't feel like supersetting shrugs with deads.

Warmup - 5 mins stationary bike 8 - 12 resistance

Rack Deads
1st set- 225lbs 4 reps
2nd set - 245lbs 4 reps
3rd set - 265lbs 4 reps
4th set - 275lbs 3 reps PR
5th set - 285lbs 3 reps PR

BB Shrugs
1st set - 185lbs 12 reps
2nd set - 185lbs 12 reps
3rd set - 155lbs 10 reps

Superset
DB Rows........................CG Underhand Pullups
40lbs 10 reps.................. BW x 6

50lbs 10 reps.................. BW x 4

Dropset Machine Rows (all of these were DS's)
1st set - 80lbs 12 reps
2nd set - 70lbs 12 reps
3rd set - 60lbs 10 reps

Leg Raises
1st set - BW x 20
2nd set - BW x 15

Cable Crunches
1st set - 120lbs 20 reps
DS - 110lbs 12 reps

Cardio - 10 mins elliptical gradual raising hill course, 8-16 resistance (increasing one about every minute) 150 cals 1.05 miles

stretch

Posted by: Rocco32

Hey there Sean, some great w/o's in here!!! Nice PR's on the rack Deads. So I guess your doing P/RR/S then?

Posted by: Seanp156

Hey Rocco, thanks for stopping in. Yeah I'm doing P/RR/S right now... I'm not really sure what I want to change to when I start college... Maybe I should just take a couple weeks off to get adjusted to the change, then go from there.

Posted by: Rocco32

Do what you gotta do. Personally for me I'd keep lifting because that helps me relax. If trying to get in the gym while getting situated would stress you more than the benefits of getting there than definately take a few weeks off

Just make sure you get back in there!

Posted by: MorteSubite

Workout looks good, Sean! Have to chime in with Rocco, those are some great Rack deads!

Posted by: Archangel

Excellent w/o there Brother Sean!!! Keep it up my Friend!!!

Posted by: Seanp156

Quote:

Originally Posted by Rocco32

Do what you gotta do. Personally for me I'd keep lifting because that helps me relax. If trying to get in the gym while getting situated would stress you more than the benefits of getting there than definately take a few weeks off

Just make sure you get back in there!

Yeah, I kind of see what you're saying... Going to the gym might be one thing that stays the same while getting adjusted, so maybe it could help.

Quote:

Originally Posted by MorteSubite

Workout looks good, Sean! Have to chime in with Rocco, those are some great Rack deads!

Thanks Morte, how's it going?

Quote:

Originally Posted by Archangel

Excellent w/o there Brother Sean!!! Keep it up my Friend!!!

Thanks Arch. I think for a little while I'm gonna cut cardio out at the gym to give my hips a break and I'll just do some walking with the dog.

Posted by: DeadBolt

Congrats on the br's my friend!!! Those with straps or anything?

Fuq it man keep lifting or else its a bitch to get back in the swing of things. Even if its a full body w/o once or twice a week its better then nothing!!

Posted by: Seanp156

Thanks DB, no, no straps, belts or anything...
Tonight's w/o was really quick... At first I got there and realized I forgot my headphones for my mp3 player, but I had the player with me... I only live 5 minutes away so I just went back and got them...

I just walked around the neighborhood for a bit earlier for cardio.

I more or less hating chest days because of presses lately... They've never really been my strong point, but they're weaker than they were like 4-5 months ago...

Also, during the presses...I was noticing some wrist/forearm pain that I've never felt during presses before

Superset
Decline DB Presses...............Decline DB Flyes
1st set - 40lbs 10 reps...........20lbs 10 reps
2nd set - 40lbs 8 reps............20lbs 8 reps

Superset
Incline DB Press..................Cable Crossovers
1st set - 40lbs 9 reps..........40lbs 10 reps
2nd set - 35lbs 10 reps........40lbs 10 reps

Dropsets Flat DB Press
1st set - 40lbs 9 reps
2nd set - 35lbs 6 reps

Posted by: Seanp156

Had one hell of a leg workout tonight.... Damn...

. Hip's felt pretty good all day, so I decided to go pretty hard (not really heavy weight though, but high intensity). Only thing I didn't really like was the leg press... Both of the good ones were taken, so I used one a never used before and it felt like my butt would slip forward whenever my knees got closer to my chest... Guess I'll just wait for the good ones next time. I did forget the DS of single leg leg curls after SLDL/Leg Curls, but oh well... Also I didn't SS seated calfs with DB calfs b/c I worked in with someone on the seated calfs.

8-19-05
Legs

Superset
BB Squats......................Leg Extensions
135lbs 10 reps................100lbs 16 reps
155lbs 8 reps..................110lbs 14 reps

Dropsets
Leg Press
1st set - 270lbs 10 reps
2nd set - 220lbs 10 reps

Superset
SLDL.......................Hammer Strength Leg Curls
135lbs 10 reps..........80lbs 10 reps
135lbs 10 reps..........80lbs 12 reps

Seated Calfs (work in)
1st set - 180lbs 16 reps
2nd set - 180lbs 16 reps
3rd set - 180lbs 12 reps

DB Calfs
1st set - 40lbs 12 reps
2nd set - 55lbs 10 reps

Posted by: Archangel

Excellent w/o's there my Friend!!! How are your hips feeling now? That pain you felt in your wrist and forearm....... any pain in the elbow? I'm asking because I get a pain in my wrist sometimes that shoots all the way to my elbow, just curious!!!

Posted by: Seanp156

Yeah, sometimes I get some pain in my elbows too on occasion, but it doesn't really shoot down to my forearm... I got an arm/shoulders/abs workout in tonight, but I don't wanna post it right now, so I'll get to it later. There was a HOT female fitness model that was having a photoshoot of some type at various places around the weight room... I should've asked for HER number

Posted by: Archangel

Quote:

Originally Posted by Seanp156

I should've asked for HER number

Posted by: DeadBolt

Now I know I said set your standards high and ask em all....buuuut.....thats like tring to jump over mount everest!

Just teasin bro!

Posted by: Cris2Blis

haha DB

HEY SEAN!!!!!! journal/workouts/pics look awesome! i saw a few pages back you asked about talking to the gals at the gym... my advice would be a simple "hey" at some point during your/her workout but not much more than that, especially if you can tell she's serious (some girls on the other hand who don't lift a weight, i can't help ya with) i think your best bet would be to try to be in the parking lot at the same time she is... i suggested that to another guy friend and he said it worked great. that way it's just you and her... not so awkward, and if she's leaving the gym, you'll be on her mind the whole way home!!!

then it's up to her to make a move b/c you got the ball rolling. i'd appreciate that much better than someone just asking for my # in the gym when we've never even had a conversation...

or... you could just approach the hot fitness model and see how that works

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

haha DB

Haha, hey DB and Cris, thanks for the advice.... I'm starting to get anxious about college starting... I move in on thursday this week which just seems so soon now, summer flew by... I hope I can adjust quickly. Anyway, here's friday's arm/shoulder/ab w/o.

Friday 8-19-05
Arms/Shoulders/Abs

Superset Dips..........DB standing overheads
BW x 12................35 x 10
BW x 8.................30 x 8

DS Skullcrushers
50lbs 10 reps
45lbs 10 reps

Superset Standing DB Press............DB Lat Raises
30lbs 7 reps................................15lbs 8 reps
25lbs 6 reps...............................12lbs 7 reps

DS Upright Rows (large EZ Curl bar I think weighs 35lbs)
55lbs 8 reps
45lbs 8 reps

Superset CG Pulldowns.............Standing Alternating DB Curls
110lbs 10 reps........................35lbs 12 reps
110lbs 10 reps........................30lbs 12 reps

DS EZ Bar Curls
1st set - 55lbs 8 reps
2nd set - 45lbs 6 reps

Superset
Twisting Decline Situps..............Cable Crunches
BW x 30.................................4th notch from the bottom(no #'s) 20 reps

Posted by: Rocco32

Great w/o Sean!! How do you like Shock week? Good luck with moving in on thursday

Posted by: Seanp156

Thanks Rocco... Shock week's ok, but I don't exactly like low/no RI's. Especially on compound movements... I think overall, power week's my favorite.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Thanks Rocco... Shock week's ok, but I don't exactly like low/no RI's. Especially on compound movements... I think overall, power week's my favorite.

Eh power is my least fav I think LOL....I always loved shock week. I don't mind low weights or anything I just love the feeling of supersets, drop sets, triple sets, negatives, forced reps, and all that good stuff LOL!

Good lookin w/o there my friend!!

Posted by: Seanp156

Thanks DB. Don't get me wrong, shock week usually kicks my ass, especially because I often am sore the next day or two even if I don't get sore like that on power and rep range weeks... I guess I just like moving a lot of weight while not cheating...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Thanks DB. Don't get me wrong, shock week usually kicks my ass, especially because I often am sore the next day or two even if I don't get sore like that on power and rep range weeks... I guess I just like moving a lot of weight while not cheating...

Yea I use to LOVE lifting real heavy like 2-6 reps. But now and days I guess b/c of my shoulder and all I have no desire to train heavy. I think it scares me a little...just fear hurting my shoulder again ya know!

Posted by: Seanp156

Yeah, for sure... I'm a little scared to go heavy right now on some things because of my hips and shoulders mostly any type of pressing and squats, and somewhat leg press... Basically all I can go heavy on is back day for now. IT IS POWER BACK DAY TOMORROW THOUGH !!!!

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Yeah, for sure... I'm a little scared to go heavy right now on some things because of my hips and shoulders mostly any type of pressing and squats, and somewhat leg press... Basically all I can go heavy on is back day for now. IT IS POWER BACK DAY TOMORROW THOUGH !!!!

Kick ass then my man!!! Hit some PR's! Yea I am starting off with back tomorrow after a week and a half off. Gonna go nice and light and kick back in with conventional deads. I hit 315 on my rack deads so now its time to cycle all 3 of em in so when I start prrs again I can use all 3 versions. I want to try and BB bench this week again. Been 6 months since I've tried it!

Posted by: Seanp156

Heh, have fun with the BB benching... I hate BB benching conventional style, I usually use more of a powerlifter form when I use a BB. The bar ends up touching around the bottom of my rib cage rather than around my chest... It just doesn't really feel safe/healthy on the joints to touch it farther up.

My diet has kinda sucked the last 2-3 days, so I'm not really sure if I'll be able to get a PR tomorrow or not... We'll see I guess.

Posted by: b_reed23

good luck, Sean!

Posted by: Seanp156

With moving in, with the gym tonight, or both?

Posted by: Archangel

With both my Friend!!!

Posted by: Seanp156

Tonight's workout was alright, but not great... Friend came along to the gym with me again. After heavy deadlifts, it's really hard for me to do much else freeweight lifting for my back. My lower back's always killed and BB Rows and BB shrugs are incredibly hard. At one point I was BB rowing 175lbs for 6 reps no problem when I didn't do deads on that day, now 135 feels like a ton.

My Pen didn't work so the reps on shrugs and Pulldowns might be a little off, but they're somewhere around that range give or take 2 reps.

Not related to tonight's w/o, but I kind of want to drop BB squats from my routine... They just don't feel right with my body and I have tons of trouble progressing with them... Would deads, machine squats, and leg press be sufficient compounds for my legs? I mean, the best set of squats I've ever done was 185 x 5 which is very far behind my deads, my max squat it probably 205 or so while my max dead is probably 300-315... That doesn't really seem right to me. I know deads are usually peoples' strongest lift, but it shouldn't be by that much...

8-22-05
Back/Abs

Full Deadlifts (135 & 185 warmup)
1st set - 225lbs 4 reps
2nd set - 245lbs 4 reps
3rd set - 265lbs 3 reps
4th set - 275lbs 2 reps
5th set - 285lbs 2 reps PR (felt SOOOO heavy)

BB Rows
1st set - 135lbs 6 reps
2nd set - 115lbs 6 reps
3rd set - 95lbs 14 reps (dunno...guess 20lbs make a lot of difference rep wise)

BB Shrugs
1st set - 185lbs 6 reps
2nd set - 185lbs 8 reps
3rd set - 185lbs 8 reps

WG Lat Pulldowns
1st set - 120lbs 6 reps
2nd set - 110lbs 12 reps (clicking in shoulders on both sets, but no pain

)

Hanging Leg Raises
1st set - BW x 20
2nd set - BW x 12

Medicine ball situps - BW x 12? Didn't like these at all, felt awkward and no burn...

Posted by: DeadBolt

Hey man good lookin w/o my friend!! Conrats on the PR!!

Thats normal for your squats and deads to be different....your body just may not be built for squatting. I takes a long time to get the form down and get good at them. Then one day it all clicks and you progress nicely. If my shoulder didn't bother me on them I would still be doing them!

Posted by: Rocco32

Great w/o Sean. What is bothering you with squats? What problems are developing?

Posted by: Seanp156

Hmm.. I dunno... Last time I did them (thursday last week) my knees have been aching a little, as well my my hips (from strain about 2 months ago). The hips are horrible, but squating, deadlifting and leg pressing seems a little hard on them to do every week. The hips are slowly getting better overall, but the thought of my knees getting worse kind of puts me off as well...

Posted by: Seanp156

Tonight's w/o was alright, but not much special... Just working on getting my pressing strength back up which it seems like it's starting to a little tonight...

Also, tonight was the last w/o at this gym until holidays roll around... Tomorrows an off day and thursday is supposed to be legs, but I'm also moving into my dorm that day. Hopefully I'll be able to find my way to the gym a few blocks from the school.

8-23-05
Chest/Cardio

Flat DB Press
1st set - 50lbs 6 reps
2nd set - 50lbs 6 reps
3rd set - 45lbs 6 reps
4th set - 45lbs 6 reps

DB Incline Press
1st set - 45lbs 8 reps
2nd set - 45lbs 8 reps

DB Flat Flyes (having trouble feeling the mind/muscle connection with these)
1st set - 25lbs 6 reps
2nd set - 20lbs 6 reps
3rd set - 20lbs 6 reps

Weighted Dips (Tried them for the first tonight and like em, might make them a regular part of my routine... Took me about 20 seconds to figure it out, but I guess it's pretty self explanatory)
1st set BW + 10lbs 6 reps
2nd set BW + 10lbs 4 reps

Cardio - 15 minutes elliptical, increasing hill course, 8 resistance, 220 cals, 1.57 miles

Posted by: DeadBolt

Heya bud good lookin w/o there my friend! Wit the fly's try and keep the motion very slow. I use to have the same problem as you b/c I would just let the db's drop then try to bring them back together. I've found that if I went very slow and got a really good negative that the concentric movement was much more stable and productive.

Also try not to let your shoulders rotate at all....keep everything tight and in the same plane of motion.

Posted by: Seanp156

I always do em really slow and controlled on the negative... I just have trouble feeling it in my chest. Maybe I am rotating my shoulders and not giving it a second thought.

Posted by: Archangel

Solid w/o there Brother Sean!!! When I do flyes I would only go up about 3/4 of the way, imagining I was flexing my chest like I was on stage, really helps you focus in on the pecs, hope that helps!!! w/o is looking great my Friend, keep it up and Kudos on the Dips!!!

Posted by: Rocco32

Great w/o Sean! So are you stronger on the incline DB than the flat bench? I always had trouble doing flyes with DB's. I had better luck on those machine flyes.

Posted by: Seanp156

Eh, I wouldn't really say I'm stronger on incline at all... I probably could've started flat with higher weight, but with my shoulder I don't wanna push it too fast... Also, the last couple sets of the 45's on flat I wanted to save some energy for the inclines.

Posted by: Archangel

Your smart taking it slow!!! Your doing GREAT imo my Friend!!!

Posted by: Seanp156

Thanks Arch.... I went and got basically everything moved into my dorm today. Well, everything except my computer and a few other little things (cell phone, phone for the room, mp3 player, alarm clock etc.). I'm not going to be staying overnight until saturday though... Basically because my room mate's not moving in until Sunday morning, and my sister's getting back from Japan tomorrow and she's only staying tomorrow and Saturday until she goes to NYC, so I'd like to spend a little time with her before she leaves and I go to school. It's leg day tonight, and I'm really not feeling very energetic... Haven't eaten much today and moving in wore me out a little bit.

Shoulder seem to be doing fairly well, a little pain here and there on occasion, but much better than they used to be. Hips are still being a little finicky... I'd love to do some BB squats and heavy leg press tonight on power week, but with the way I'm feeling I don't think it's gonna happen. I'm gonna stick to machine squats and probably light leg presses.

Posted by: Seanp156

Tonight's Leg w/o was a bit half assed... A friend came with me which wasn't the issue. I had planned to do machine squats, but of course when I got there the machine was out of order...

My friend wanted to do BB squats anyway, so I decided to do some... My hip's been bothering me a little most of the week. It wasn't HORRIBLE on squats, but it didn't feel good either. Also, when I got to leg presses I got pretty sick to my stomach for whatever reason and had to use the bathroom

.

Anyway, I'm kind thinking until my hip feels a lot better I'm just going to stick with light leg pressing and other machines (there's a couple other squating/leg pressing type machine I can use for variation) and I'm going to lay off the faster paced cardio as that seems to aggrevate my hips as well. Plus, the World Gym downtown is about 6-7 blocks away and I have to walk, so that and walking around classes all day (8:00-3:20) should be enough cardio. Basically, I don't want to stop working legs because if I lay off it totally I'll be at a greater risk when I start again due to them not being conditioned, but I feel I need to back off a little.

8-25-05
Legs

Squats
1st set - 135lbs 6 reps
2nd set - 155lbs 6 reps

Lying Squat/Leg Press type thing (no idea what to call it)
1st set - #10 pin 8 reps
2nd set - #12 pin 2 reps (stopped because my hips had some fairly bad pain, mostly occurs right when getting to the top of the movement, and sometimes at the bottom as well)

Tried Hacks Squats again, don't like the feel on the knees or hips...

SLDL
1st set - 155lbs 6 reps
2nd set - 135lbs 6 reps

Leg Press
1st set - 270lbs 6 reps
2nd set - 270lbs 6 reps

Standing Calfs
1st set - 80lbs 14 reps
2nd set - 100lbs 10 reps

Seated Calfs
1st set - 180lbs 10 reps

Posted by: Rocco32

Nice w/o Sean. I really think your problem with squats and hips is a flexibility issue. You need to learn to stretch out your hips and get loose some more. It's a very common problem and very correctable.

Posted by: Seanp156

Rocco, no that's not it. I strained my hips about a month and a half ago and went through physical theorapy etc. They were never like this before the strain and I'm relatively flexible, but would it be a good idea to stretch before AND after my w/o? I've always been warming up with 5 mins of the bike or elliptical before each workout, and then stretching afterwards.

Posted by: FishOrCutBait

Stretching before is hazardous, Ive been told. Stretching during your w/o can reduce strength in that muscle group, stretching after can promote hypertrophy!

Posted by: Archangel

Quote:

Originally Posted by FishOrCutBait

Stretching before is hazardous, Ive been told. Stretching during your w/o can reduce strength in that muscle group, stretching after can promote hypertrophy!

I agree with Brother Fish on this one!!! But I would stretch on off days just to keep them flexible!!!

Posted by: b_reed23

how is school going Sean??

Posted by: Seanp156

Heh, it isn't quite yet. Change of plans as far as moving in goes, it's gonna have to be Sunday around 4-5 pm instead of earlier today... My sis got back from Japan for 2 days before going to NYC, so we've been spending some time with her before she leaves again... Too busy right now, missed my w/o friday

. So much is changing right now... I think I'm gonna be a stressball next week...

Posted by: FishOrCutBait

Youll make it through, bro! Just gotta keep doin it... Thats all there is to it, just keep pluggin along.

Posted by: DeadBolt

Heya bro don't sweat the w/o's!!! Everyone is going through this right now. Just take the time off you need to get settled then hit them weights harder then hell!!! I have faith in you man....and don't forget if you slack to much I'll be right there staying focused kickin your ass in the gym. So a little competition always keeps a man going!!

Posted by: Rocco32

Quote:

Originally Posted by FishOrCutBait

Stretching before is hazardous, Ive been told. Stretching during your w/o can reduce strength in that muscle group, stretching after can promote hypertrophy!

That's what I used to believe before also and from certain articles. Now however doing the powerlifting and reading from T-nation and elitefitness I've changed my mind. I don't think you should overdo stretching before a w/o, but if your feeling pain in your hips or other areas doing a squat, dead, olympic lift etc...that's not good and it's a mobility issue. I'm now working on stretching and doing mobility work on off days and before w/o's to help with that. My pain has gone down very noticeably since starting.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Heh, it isn't quite yet. Change of plans as far as moving in goes, it's gonna have to be Sunday around 4-5 pm instead of earlier today... My sis got back from Japan for 2 days before going to NYC, so we've been spending some time with her before she leaves again... Too busy right now, missed my w/o friday

. So much is changing right now... I think I'm gonna be a stressball next week...

Pray my Friend, things will begin to fall into place!!! Enjoy the time you spent with your sister, the weights will always be there!!! We will be here for you, take care and enjoy the experience!!!

Posted by: Seanp156

Hey It's me, 2nd day of college !! No class this AM, so I walked down to the gym and got a chest/tricep/shoulder w/o no time to post. Got a class in 25 mins and I gotta get OUTTA HERE !! I'll check in when I'm done around 7 or so tonight, but I'm REAL busy. Hope all's going well for everyone, later.

Posted by: Seanp156

Today's w/o was pretty good. Doesn't take long to walk from the dorm to the gym... About 10-15 mins. Kinda sucks when weather's bad though. School's keeping me real busy. At least 5 hours of class every day. Most of them are 6. Plus, the work we have to do isn't really incredibly hard (yet), but it's very tedious and time consuming which kind of sucks... I already have 4 projects due and it's the 2nd day of class. One of them's almost done, however.

I'm gonna go on a basic Chest/Tri/Shoulder, Leg, Back/Bi routine with abs thrown in a couple times a week. Only cardio I'm doing is walked from class and to the gym, which is quite a bit actually.

8-30-05
Chest/Tri/Shoulder

DB Bench
1st set - 60lbs 6 reps
2nd set - 55lbs 6 reps
3rd set - 55lbs 8 reps

Incline DB
1st set - 45lbs 8 reps
2nd set - 50lbs 6 reps

Dips
BW x 6
BW x 6

Skulls
50lbs x 8
50lbs x 8

Tri Pushdowns
60lbs x 8
50lbs x 10

Leg Raises
BW x 15
BW x 12

Cable Crunches
100lbs x 20
120lbs x 14

Seated DB Press
30lbs x 8
40lbs x 6

Superset
Lat Raises.............................Alternating Front Raises
15lbs 8 reps...........................15lbs 16 reps
15lbs 8 reps...........................15lbs 12 reps

Posted by: DeadBolt

Good lookin workout bud!!!! Looks like the bench numbers are going up...congrats!!! Just keep things simple like you said and you'll do fine!!

Man thurs I start classes...starting of with psych and western civ Oh God Shoot Me!!

Posted by: Archangel

Great lookin w/o there BRother Sean!!! Hows college treatin ya, besides busy!!! Having a good time at least?

Posted by: Seanp156

Heh... not really a good time yet.. Every day's basically a 17 hour day (by the time I can actually lay down to sleep) between class, homework and eating. I have 9 classes throughout the week, and I get a project in each of them due for the next week... I'm already really stressed.

Posted by: Archangel

You will get to where you enjoy it my Friend, just have patience!!! Your in my thoughts and prayers Brother Sean!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

You will get to where you enjoy it my Friend, just have patience!!! Your in my thoughts and prayers Brother Sean!!!

Agreed!!!

Don't worry but it will get easier....I take it your taking alot of credits this semester. Soon enough you wont have to take so many so you will be able to chill out and enjoy college. No worries but its not as hard as everyone says it is!!

Posted by: Seanp156

At this school and freshman year, yes it is... Everyone says if you get through your freshman year, you'll be fine, but I really don't know if I can keep this up for a year... Even if I wasn't taking the time to hit the gym.

9-1-05
Leg

warmup stretch (light stretching)
Squats
155x6
165x6
175x4

SLDL
155x6
155x6

Leg Press
270x6
270x8
270x8

HS Leg Extension
90x10
90x8

HS Leg Curl
70x10
80x6

Standing Calfs
100x20
120x10

stretch

Posted by: Archangel

Don't give up Brother Sean!!! Patience on this one, you will be just fine!!! Take it one class at a time!!!
Good looking w/o there too my Friend!!!

Posted by: Seanp156

Yeah, I think I might need to talk to an advisor and see if I can drop a class or two right now seeing how I'm already taking 9 a week...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Yeah, I think I might need to talk to an advisor and see if I can drop a class or two right now seeing how I'm already taking 9 a week...

How many credits are you taking man? 18 credits is the MOST I would recomend. This semester I'm only taking 13 b/c I go to emt training twice a week @ 3 hours each session so I didn't want to take to many credits and fail.

Posted by: Seanp156

15 right now...

Posted by: Cris2Blis

the first few weeks are always overwhelming... just stay organized, know what's due when, and take good notes! (i'm assuming all your classes aren't art-focused...? or are they?) it's all time management... everyone is in the same boat, once you get used to the daily/weekly routine you'll be fine. don't forget to go out and be social too... a few hours away from the books does wonders and that's just as important in the college experience.

have a good weekend!

Posted by: Seanp156

Pretty much all my classes are art focused except art history which is boring as hell to me... Then there's some new student seminar thing we're required to take in which we have to go to like 6 different school events throughout the year as if we're not busy enough

. The most annoying right now is color concept... There's a big project due wednesday and I really don't want to get started on it. Tonight I think I'm gonna try to get all my assignments/subjects organized in a notebook and do some reading. Saturday I'm going to the gym, gonna re-organize my room (move the bed, desk etc around so I have more room), and then go to gallery hop and movie... Sunday and Monday I'll probably do my color concept project and finish anything else I need for the week.

Posted by: Archangel

Thats alot on your plate, but I know you can do it!!! Holler if I can help you with any ideas or anythin!!! Your gonna be pressed for time, so can I suggest............HIT!!! (LOL)

Posted by: Seanp156

Heh, yeah I feel like I'm basically doing HIT whenever I hit the gym with the same volume I usually do... RI's are pretty low and it almost feels like hard cardio at times.

I decided to come home tonight.... Holiday weekend, and the residence hall was nearly empty, so I just decided to go home for tonight... I'll get a w/o in at the gym by my house in the morning, then an allergy shot, back to school to move some stuff, then do what work I can and have a little fun the rest of the night. Not sure if I'll come back home saturday night or not.

Posted by: DeadBolt

Work hard....play hard....enjoy life!!!

I always live by that! I worked to hard as a kid to let my life go right past me. I worked full time from when I was 10-18y/o and lost 8 years of my life. Now I enjoy it any chance I get and I can't stress enjoying your life b/c thats where you grow the most IMO. Sure you learn things about yourself though school and work and everything and I'm a firm believe in working hard at both of them but all work and no play just doesn't work for me!

Posted by: Cris2Blis

Amen!!

Posted by: Seanp156

Here's Satuday's back day... it was pretty bad to be honest... Not much energy or strength, diet's been pretty bad as well... Mostly not eating enough. Already lost like 3-5lbs. Gotta try and get a project done today, but it's gonna take a while =/.

7-3-05
Back/Bi/Abs

Bent Rows
135lbs x 6
135lbs x 8

Machine Rows
100lbs x 10
110lbs x 8

Rack Deads (horrible...)
225lbs x 6
245lbs x 4

Alt Hammer Curls
35lbs x 16

Arm Curl machine (didnt like this)
5th pin x 8
5th pin x 6

DB inside shrugs
40lbs x 20
50lbs x 16

Decline Twisting situps
BW x 30

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Here's Satuday's back day... it was pretty bad to be honest... Not much energy or strength, diet's been pretty bad as well... Mostly not eating enough. Already lost like 3-5lbs. Gotta try and get a project done today, but it's gonna take a while =/.

7-3-05
Back/Bi/Abs

Bent Rows
135lbs x 6
135lbs x 8

Machine Rows
100lbs x 10
110lbs x 8

Rack Deads (horrible...)
225lbs x 6
245lbs x 4

Alt Hammer Curls
35lbs x 16

Arm Curl machine (didnt like this)
5th pin x 8
5th pin x 6

DB inside shrugs
40lbs x 20
50lbs x 16

Decline Twisting situps
BW x 30

Hey no worries my friend its a good lookin w/o to me!! Its better then nothing.

Eventually you'll level out and find the time to get everything in...ya just gotta find your groove!

Posted by: AndrewSS

sean de le pom

whatsup, i havnt been on this site forever... you need to get on AIM some so we can talk

Its tuesday, yesterday i had a good workout at my gym here at school, its an ok gym really not bad at all. I did chest, arms, and a little shoulders (yeah thast a lot of all of the place but i wanted to shock a lot of my upper body since it had been a while for some reason) then like 2.5mi on a bike machine... first good workout since we last worked out together like 2 or 3 weeks ago

Anyways i think i can get some consistant workouts since my schedule is more structured... so i really need to get a good split like you, oh wise master

Posted by: b_reed23

look at it this way Sean...at least your going!! think of all the people out there that don't try to take care of themselves, at least your trying!!

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

sean de le pom

Sounds like you're liking school better than me right now....... I'm really thinking hard about if this is where I should be. I don't like it much at all see far. Way too stressful for me. Class at least 5 hours every weekday, than basically doing project in my dorm the rest of the day. It's at least making me think hard about why I'm here. I might rather do something else in another field entirely... Maybe I should just go to a local liberal arts school and take some classes in things I'm interested in....I'll probably stay with this a couple more weeks before I decide anything further, but I don't really like it. I've heard lots of people drop out of here freshman year and now I understand why... It's basically like, unless you're sure of what you want to do it challenges you as to why you're here... I did get a w/o in yesterday, but I don't really want to take the time to post it.

Posted by: FishOrCutBait

Hey bro, like Billie says, at least you're trying! Some people sit on their butt all day, cramming cookies and stuff down their gullets, and never work out!

Posted by: Seanp156

Bluughhh !!! Leg day today... Squats and Leg Press strength is down so much from what it was before...and it wasn't even that impressive before. I need to eat more, but can't find the time or resources to do so right now

. Probably lost around 7lbs since the 29th of August, which is not a good thing.... Seriously thinking about changing schools at this point... I don't know...

Posted by: Archangel

Quote:

Originally Posted by b_reed23

look at it this way Sean...at least your going!! think of all the people out there that don't try to take care of themselves, at least your trying!!

I 100% agree with this my Friend!!! Sorry your having a tough time, but I'm confident you'll prevail Brother Sean!!!

Posted by: Seanp156

Haven't had time to post during the week, and I'm just settling down for the night while I'm eating, so I'm gonna post the 3 w/o's for this week. Today's was very good, others not so good... Could be because I ate a ton of carbs last night for dinner

.

About the college thing... I've talked to my parents and a few other people... I've got some options, but I need to decide whether I'm leaving this school or not by friday... Basically I feel like I'm not sure this is the school that's right for me (art school). I mostly want to do computer animation, and also be able to draw... I don't really care about subjects like 2D design, 3D design, color concept, painting and all that stuff.... Also, this school I don't think is the BEST choice for computer animation... It's not bad, but there are better schools out there for it, and some of them I don't have to go through crap like this. Anyway...on to the w/o's....

Tuesday 7-6-05
Chest/Shoulders/Triceps/Abs

DB Press
60lbs x 5
55lbs x 6
55lbs 5

DB Incline Press
45lbs x 6
45lbs x 6

Dips
BW x 4 (just couldn't...)
assisted pin 12 x 16 reps
assisted pin 9 x 12 reps

Skull Crushers
50lbs x 6
40lbs x 8

Tricep Pushdowns
60lbs x 8
50lbs x 10

Leg Raises
BW x 15
BW x 12

Cable Crunches
70lbs x 14

Seated DB Press
35lbs x 8
40lbs x 6

SS DB Lat Raise.................Alternating Front Raise
20lbs x 8...................20lbs x 14
20lbs x 10..................20lbs x 14

Thursday 7-8-05
Legs

Squats
155lbs 6 reps
155lbs 4 reps
135lbs 6 reps

SLDL
155lbs 6 reps
155lbs 6 reps

Leg Press
270lbs 8 reps
230lbs 14 reps

HS leg ext.
50lbs 8 reps
50lbs 6 reps

HS Leg Curl
80lbs 10 reps
80lbs 6 reps

Standing Calfs
120lbs 14 reps
120lbs 12 reps
100lbs 10 reps

9-10-05
Saturday
Back/Biceps/Abs

Conventional Deadlifts
135-185 warmups
225lbs x 4
245lbs x 3
265lbs x 2
275lbs x 2
285lbs x 2
295lbs x 1 PB (really hard to get

)

DB Rows (each arm)
45lbs x 10
55lbs x 10
60lbs x 8 PB

BB Shrugs
185lbs x 8
225lbs x 6
265lbs x 6 (too much weight)
185lbs x 12

HS Iso Low Lat Rows
90lbs x 14
140lbs x 10

Assisted Pullups
pin 10 x 6 reps
pin 12 x 9 reps

Alternating Hammer Curls
40lbs x 10
30lbs x 16

DB Inside Shrugs
40lbs 12 reps
50lbs 10 reps

Standing EZ Bar curls
70lbs 8 reps
60lbs 5 reps

SS Weighted Situps..............Front Raise (just because I can...

)
25lbs plate x 30..................25lbs plate x 10 reps
25lbs plate x 10 reps (felt a little sick to my stomach at the point so I stopped)

Stretching takes place after every w/o.... Also, I walk to the gym which takes 10-15 mins so that's my warmup.

Posted by: b_reed23

even with scattered diet and workouts, your stilling hitting PB's......way to go!

Posted by: Archangel

Quote:

Originally Posted by b_reed23

even with scattered diet and workouts, your stilling hitting PB's......way to go!

keep it up, your doin great IMO!!! You have a solid head on your soulders BRother Sean, sounds to me like you know what to do as far as school goes, GODspeed your decision my Friend!!!

Posted by: Seanp156

Just a little update.... No workouts this week.... Not much food, half sick, not much sleep, overworked etc... Also, I AM leaving this school for now, and I'm starting at a local community college on the 21st. I'll also be living at home during that time as well, so plenty of food and sleep

. I'm gonna be going to that school at least until winter, then go to another school if I decide by then, if not I'll go until summer.

Gotta do the paperwork down here to leave the school tomorrow... I guess I've learned what I don't like as far as schools go... An expensive lesson, however... I just don't think a traditional art school's for me for what I want to go into career wise. Anyways, so yeah I gotta do that tomorrow as well as move my stuff back home....

So this weekend I'm just gonna be organizing and recouperating, hopefully workouts will start again Tuesday next week. I can just picture myself happier at other school I've been looking into, and mostly just tried this one because it's the only local one with a decent computer animation program, but I still don't think it's the best choice for me.

Kinda sucks telling my roommates though

Posted by: Archangel

I hear ya my Friend, but your doing whats BEST for YOU!!! Keep your chin up and heart light!!!

Posted by: DeadBolt

Heya man do what you need to do. I am not really a school person AT ALL! So I am forcing myself now so I feel ya on your pains.

You'll be fine no worries....live and learn and move on!

Posted by: Seanp156

Yeah, thanks DB... Class at the new school starts tomorrow... Thankfully I only have class tuesday-thursday now, so I'll need to get a job sometime soon here... It's either Safelite Autoglass (claims and such) which I'd be talking to people on the phone most of the time, which could get annoying, but it does pay $10/hr... Other option is a Caribou without a drive thru so I wouldn't have to deal with that... It'd be more pleasant to work there, but I'm guessing the pay's only around $7/hr...

Also, I'm just about to leave for my first workout in a week...

Posted by: Seanp156

First w/o in a while here... I might need to switch shoulders to do along with legs, or on their own day, because after doing chest/triceps my shoulders and supporting muscles are burnt.... I went to try and do a seated 35lbs DB press, and barely got it once... I can usually hit 45 DB's for 6 or so, so that's gotta change... I suppose I could go back to my monday/tuesday/thursday/friday routine that I did during summer without a problem right now, but I'm not sure how that'll work when I start a job.

Anyway, bodyweights down quite a bit from what it was a month ago... about 7lbs lighter and only slightly leaner which isn't good.... I believe it was yesterday morning I was down to 173lbs, so I'm gonna work hard and try to start eating a lot again to gain some weight back. I haven't been this light since April

.

9/20/05
Chest/Tris/Shoulders/Abs

DB Flat Bench
55lbs 6 reps
55lbs 5 reps
50lbs 6 reps

Incline DB
45lbs 8 reps
50lbs 7 reps

Skull Crushers
55lbs 8 reps
50lbs 8 reps
50lbs 7 reps

Bench Dips
BW x 15
BW x 10

Cable Pushdowns
60lbs 7 reps
50lbs 8 reps

Seated DB Press (Tris were absolutely dead at this point)
30lbs 7 reps
30lbs 5 reps

SS Lat Raises...........Alternating Front Raises (only got 3 per side

)
20lbs 8 reps.............20lbs 6 reps

Leg Raises
BW x 20

Cable Crunches
120lbs x 20

Posted by: DeadBolt

Glad your back in the swing of things my friend!! Hopefully I can find time tomorrow to get into the gym and workout. Just some light work so not to take 2 full weeks off then next week starts my new bulk. Hoping to bulk from my 183-200lbs!!!

Posted by: b_reed23

Posted by: Cris2Blis

Posted by: Seanp156

Hey gals, thanks for stopping in.... You too DB

... Yeah after I get my weight base to around 180 I'm hoping to get around 190-200, but that may take a while as I'm not used to eating a whole lot again yet...

Does anyone think it'd be a good idea to go from my current split: Tuesday: Chest/Tris/Shoulder, Thursday: Leg, and Saturday Back/Bis to something like this...... Tuesday: Chest/Bis, Thursday Legs/Shoulders, Saturday: Back/Tris?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Does anyone think it'd be a good idea to go from my current split: Tuesday: Chest/Tris/Shoulder, Thursday: Leg, and Saturday Back/Bis to something like this...... Tuesday: Chest/Bis, Thursday Legs/Shoulders, Saturday: Back/Tris?

Do what ever you need to get the job done. I don't like doing tri's before delts b/c then I'm to weak to move any real weight for my shoulders. I can manage mixing chest and shoulders but tri's and shoulders I dislike. There are endless combo's out there that could work liek chest/delts,legs/bi's, back/tri's....I mean you could go on forever with those. Just put your major body parts in the order you want done then match up the smaller ones like delts, bi's, tri's, forearms, abs, etc.

Posted by: Seanp156

Yeah, that's why I'm looking to switch because after I did tris yesterday, I could barely do anything for my shoulders... I did that routine before it and worked out alright, but I basically went to failure on the bench dips yesterdays and my arms felt like jello after that...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Yeah, that's why I'm looking to switch because after I did tris yesterday, I could barely do anything for my shoulders... I did that routine before it and worked out alright, but I basically went to failure on the bench dips yesterdays and my arms felt like jello after that...

Why dont you try doing delts then shoulders? That works fine....I just refuse to do tri's then delts.

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

Why dont you try doing delts then shoulders? That works fine....I just refuse to do tri's then delts.

You mean shoulders, then tris?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

You mean shoulders, then tris?

Yea sorry delts then tri's....my apologies

Posted by: Seanp156

Heh, np I just figured that's what you meant... The only thing I don't like about that is it means doing DB presses right after incline presses for me, which can be somewhat difficult as well... I'll just play around with things a little until I find something I like again.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

I've read that if you have a bp lagging behind, to pair it with legs because it causes your body to release so much testosterone (

Maybe I should do FullBody workouts again

) That it gets the benefit too when paired with legs!!! I just always try and do the bigger muscle first. One way I did enjoy, because the muscle is fresh, hence you can really blast it, was the one you want to change it to!!!

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

I've read that if you have a bp lagging behind, to pair it with legs because it causes your body to release so much testosterone (

Maybe I should do FullBody workouts again

Yea I've heard that as well.

I feel that if you have a body part thats lagging throw it in the beging of your workout scheme and try some new stuff. My back has just exploded since I started doing it in the begining and changing some stuff up and love it!

Posted by: Seanp156

Yeah, I think currently my tris are lagging a little so I'm gonna put them with legs and do them first maybe? I'm thinking weighted dips as much as I can do while staying about 6 reps, some skulls...and something else...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Yeah, I think currently my tris are lagging a little so I'm gonna put them with legs and do them first maybe? I'm thinking weighted dips as much as I can do while staying about 6 reps, some skulls...and something else...

If the shoulders can handle it some straight bar skulls, cg bench, and some heavy pushdowns always helped me alot

Posted by: Seanp156

Doing CG bench shouldn't risk overtraining chest at all along with normal benching on chest day should it?

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Doing CG bench shouldn't risk overtraining chest at all along with normal benching on chest day should it?

It wont be nearly as strong but it wont do any hard b/c most of the stress is on the tri's. Thats if you trainc hest/tri's. If you train them seperatly you'll be fine as well.

Posted by: Seanp156

I'd be doing Chest/shoulders then Legs/Tris.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

I'd be doing Chest/shoulders then Legs/Tris.

Posted by: Seanp156

Tonight was legs and went pretty well... I always have trouble with my stomach on leg day... I guess it's kind of sensitive to physical stuff... Anyway, I've decided to do ATG squats and the felt fine when I found the best stance for me. No hip problems at all tonight

. I'm exhausted... my legs feel like rubber and I feel like I could fall asleep right now.

I also decided to do some shoulders tonight because they hardly got any work on Tuesday due to my tris being exhausted...

9-21-05
Legs/Shoulders

ATG Squats
135lbs 8 reps
135lbs 8 reps
135lbs 6 reps

SLDL
135lbs 8 reps
155lbs 6 reps

Leg Press
180lbs 14 reps
270lbs 12 reps
290lbs 8 reps

Prone Leg Curls (felt nice, although sometimes like they were cramping at the top of the motion)
80lbs 12 reps
100lbs 8 reps

Leg Extensions
80lbs 12 reps
100lbs 8 reps

SS Standing Calf....................Seated Calf
100lbs 14 reps.......................180lbs 12 reps

Seated DB Press
40lbs 6 reps

Rev Pec Deck
60lbs 12 reps
70lbs 10 reps

Upright Rows
60lbs 10 reps

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

I'd be doing Chest/shoulders then Legs/Tris.

Yea you could do like back/bi's, legs/tri's, chest/shoulders and that would work with a day in between each or so. Or if you deadlift alot do back then chest then legs.

Posted by: Seanp156

Ughh I'm getting confused what I want as my routine now..

Posted by: Seanp156

Today's w/o was pretty good overall...

5 min bike warmup

Conventional Deadlifts
135-185 warmups
225lbs 4 reps
265lbs 2 reps
285lbs 1 rep
305lbs 1 reps PB

Stradle Rows? (I have no idea what these are called, but it's a machine where you put the plates on the end of a pole and lift it like a row)

45lbs 10 reps
90lbs 6 reps

DB Rows (each arm)
45lbs 10 reps
55lbs 8 reps

Shrug Machine
180lbs 14 reps
180lbs 14 reps

Machine Rows
80lbs 10 reps
100lbs 10 reps

Assisted Chins (suck at these after all the other work)
pin 12 4 reps
pin 14 6 reps

CG V Handle Cable Rows
7th pin 12 reps
7th pin 8 reps

Alternating Seated DB Curls
40lbs 4 reps (blaarggh)
30lbs 12 reps

EZ Bar Curls
60lbs 10 reps
60lbs 6 reps

Twisting Decline Situps
BW 30 reps

Weight Decline Situps
25lbs plate 20 reps

stretch

Posted by: Archangel

Awesome PB my Friend!!! Lookin like a champ in here Brother Sean!!!

Posted by: DeadBolt

Congrats on the deads....you blow my 1rm dead away LOL. Good work my man.

The row you didn't know the name of is called a Tbar row. Its a lever machine.

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Awesome PB my Friend!!! Lookin like a champ in here Brother Sean!!!

Thanks Arch, I think I'm starting to get back on track. Weight's back up to around 178.6 earlier today from 173 about a week ago... It's gotta be pretty much all fluid levels, but still.... I can't imagine having lost 6lbs of water weight was healthy.

Quote:

Originally Posted by DeadBolt

Congrats on the deads....you blow my 1rm dead away LOL. Good work my man.

The row you didn't know the name of is called a Tbar row. Its a lever machine.

Thank DB. About a week ago I made the goal to deadlift 315 x 1 in two weeks. I was having trouble deciding if I should've gone with mid range reps with rack deads, or try and get close to 315 to be sure I had a chance at it... 305 felt REAL heavy, so it's definately gonna be tough, but I'm gonna try if I'm feeling well.

T-bar row... That's it... I knew the name at one point, but I guess I forgot it.

Posted by: Seanp156

Tonights workout wasn't very good... I'm forced to realize that more or less, all my lifts are down from 6 months ago (deadlifts exluded) which is definately not good...

I'm thinking a lot of it has to do with my diet and sleeping schedule... Lately I've been staying up until 3-4 AM for no particular reason... I guess I just got used to it over the summer, and now I don't have class until noon, so I can get enough sleep...

This, however, screws up my eating schedule which I really need to get worked out. Some days, like today I'm guessing I've had about 1800-2200 cals which just isn't enough...

Also, I don't have a set routine that I follow which I did during last years school year when I was constantly progressing. I changed this up every 8 weeks or so.

Right now I'm planning to get my sleeping schedule worked out like it was last year (go to bed around 10-midnight, get up around 7-8 am) and eat the same things at the same times. Also, I need to get a set routine going again...

9-27-05
Chest/Shoulders/Abs

DB Flat Press
55lbs 6 reps
55lbs 4 reps
45lbs 6 reps

DB Incline Press
45lbs 6 reps
45lbs 6 reps

Seated Shoulder Press
35lbs 6 reps
35lbs 7 reps

Pec Flyes
60lbs 12 reps
80lbs 12 reps

Rev Pec Deck
70lbs 10 reps
60lbs 12 reps

HS Iso Wide Chest Press
90lbs 12 reps
110lbs 10 reps

DB Lat Raises
20lbs 8 reps
15lbs 8 reps

Leg Raises
BW x 20
BW x 10

Cable Crunches
120lbs x 18

Posted by: Seanp156

I haven't updated for a little while... I did get to the gym thursday and saturday last week though... I'm going to be taking this week off as SF is gonna help me get started on a Westside routine. Basically my short term goals for now are to cut a little BF and start seriously working for strenth rather than doing typical bodypart splits and hoping to get stronger... I'm also going to try and revamp my diet according to a sample diet in the diet & nutrition forums.

I've also recently applied for a job at Caribou which I really hope I get... I'll find out tomrrow. Anyway, depending if I get the job or not, I'll need to adjust my lifting schedule around that and school.

Anyway... Here's the w/o's

9-29-05
Tris/Legs

Weighted Dips
BW + 10lbs 10 reps
BW + 20lbs 6 reps

CG Bench (horrible, but twas hard after dips)
115lbs 4 reps
115lbs 6 reps
115lbs 4 reps

Skulls
60lbs 8 reps

DB Kickbacks
15lbs 10 reps Right arm, 8 reps left arm

Machine Squats (didn't feel up to BB today...)
140lbs 10 reps
160lbs 6 reps

SLDL
135lbs 8 reps
135lbs 8 reps

Bench Dip
BW x 20 reps
BW x 12 reps

Leg Press
180lbs x 20 reps
230lbs x 16 reps
270lbs x 12 reps

Seated Calfs
180lbs 18 reps
230lbs 10 reps

10-1-05
Back/Bis/Abs

Rack Deads with shrugs
185lbs 10 reps
225lbs 6 reps
185lbs 6 reps

BB Rows
95lbs 10 reps
135lbs 8 reps
135lbs 6 reps

CG Cable Rows
60lbs 18 reps
80lbs 10 reps
70lbs 12 reps

Machine Rows
70lbs 14 reps
80lbs 10 reps
70lbs 12 reps

BB Curls (blaargh)
85lbs 4 reps
75lbs 6 reps

Hang Cleans (just wanted to do them.... I kinda like em... I wouldn't mind trying out some other olympic lifts)

Bar x 6
65 x 6
85 x 4

CG Pulldowns
pin 8 11 reps
pin 10 10 reps
pin 11 10 reps

Twisting Decline Situps
BW x 30 reps

Weighted Situps
25lbs plate 17 reps

Posted by: b_reed23

I wondered where ya went!! what kind of classes are you taking at the new school now?

Posted by: Seanp156

Hey Billie, right now I'm taking English Composition 111, Introduction to Psychology 100, and Marketing either 100 or 101, not sure. I only have class 3 days a week, so that's nice... Marketing is on Tues and Thursday from noon to around 2 pm... English comp is Tues and Thurs from 5:30 to 7:30... Then Psyc is Wednesday from 5:30 to 9:30... 4 hour class... gets boring and I get hungry...

I'll have a little snack during break, but no time for a real meal then.

Posted by: Seanp156

Just a little bump....... Here's the diet I'm going to try and follow for an indefinate period of time... Going grocery shopping for it this weekend, but man that's a hell of a lot of meat !!!

Hopefully it'll yield some pretty nice results from what I started with, and my current diet too.

http://www.ironmagazineforums.com/diet-nutrition/5988-bulking-w-slow-burners.html

Posted by: Archangel

Hang in there Brother Sean, It'll all come together for you!!! Do you feel like your Overtrainig at all?

Posted by: Seanp156

Heh, not one bit... Especially after taking a week off I feel like a lazy turd... When I train I don't use much volume either, 18 sets AT MOST, and usually less.

Posted by: b_reed23

wow, must be nice to have such a wonderful schedule

enjoy it while you can!!

Posted by: DeadBolt

Heya bud hows things?

Yea I tried that diet and its only good for ectos LOL. Its an ass load of food but it can be done. After a few weeks I was fine with eating it all but my fat gains were pretty high.

Posted by: Seanp156

Well, I AM an ecto

. Keep in mind I was 157lbs when I started. I'll try it and just see how I do on it... If I get too much fat, I'll tweak it.

Posted by: fyredup1286

hey man...i just had a quik question...do u read muscle and fitness magazine...cus i do the same split as u....or i did...but anyway....its the split that was featured in one of the magazines and its the one that ronnie coleman does...is that where u got it from? just curious...

Posted by: Seanp156

Interesting, which split are you talking about? I don't read any muscle/strength magazines, I usually come up with my own splits or take advice from others on the boards.

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

Sean's going for strength.

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