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Sean's going for strength.


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Posted by: Seanp156

Hahaha... I could do it while you're still in Indiana, but you'd never follow it as I've suggested things many times... Anyway.... When are you coming back the weekend after this one? The Arnold Classic is next weekend...


Posted by: Seanp156

I couldn't not go to the gym today, even though it's a workout early from my break... I'm going to be doing the same lower workout next week just so the schedule doesn't get confusing...

Squats
225lbs x 6 sets x 3 reps
205lbs x 2 sets x 3 reps
75 sec RI's

SLDL
185lbs x 8 sets x 3 reps
first 5 sets were pronated, last 3 were mixed
75 sec RI's

Leg Press
270lbs x 4 sets x 10 reps
45 sec RI's

Declined Situps
40lbs x 3 sets x 10 reps
35lbs x 1 set x 10 reps
45 sec RI's

Front squat practice with 45-95lbs...
I'm getting the hang of these slowly, use weightlifter style arm/hand positioning

stretch...

My legs are already sore . I got a feeling tomorrow will be one of the "get off the pot slowly" days.


Posted by: Archangel

Quote:
Originally Posted by Seanp156
I couldn't not go to the gym today, even though it's a workout early from my break... I'm going to be doing the same lower workout next week just so the schedule doesn't get confusing...

Squats
225lbs x 6 sets x 3 reps
205lbs x 2 sets x 3 reps
75 sec RI's

SLDL
185lbs x 8 sets x 3 reps
first 5 sets were pronated, last 3 were mixed
75 sec RI's

Leg Press
270lbs x 4 sets x 10 reps
45 sec RI's

Declined Situps
40lbs x 3 sets x 10 reps
35lbs x 1 set x 10 reps

Front squat practice with 45-95lbs...
I'm getting the hang of these slowly, use weightlifter style arm/hand positioning

stretch...

My legs are already sore . I got a feeling tomorrow will be one of the "get off the pot slowly" days.



Awesome w/o Brother Sean, best of luck gettin off the pot my Friend!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
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Awesome w/o Brother Sean, best of luck gettin off the pot my Friend!!!
Thank ya AA, weight was 185.4 today, looks like cals are about where they need to be to cut ~1lbs a week.


Posted by: Seanp156

Tough workout today, but good... The weight on the decline BB press was more than humbling... I think something was wrong with my strength on that today... Maybe not sleeping well, and fatigued from overhead press and chinups

Standing BB press
warmups
105lbs x 3 reps
95lbs x 5 sets x 3 reps
85lbs x 2 sets x 3 reps
75 sec RI's

Chinups
CG parallel grip
BW x 4 sets x 3 reps
75 sec RI's

CG pronated grip
BW x 4 sets x 3 reps (some of these were closer to "forehead-ups" )

75 sec RI's

BB Decline Press (pinky at the ring)
Warmups
135lbs x 2 sets x 10 reps
115lbs x 10 reps
95lbs x 10 reps (triceps were very fatigued/pumped)
45 sec RI's

Dorsi Flexor Rows
120lbs x 3 sets x 10 reps
105lbs x 10 reps
45 sec RI's

Skull Crushers
40lbs x 4 sets x 10 reps
45 sec RI's

10 minutes elliptical
some hill course
10/20 resistance
143 cals
.99 miles

stretch


Posted by: Archangel

Great w/o Brother Sean!!! Thats good that you got your calories where they need to be, sometimes thats half the battle!!! Forehead ups huh?

Your'e suprised I knew that was Tyreal huh??? I LOVED Diablo, never been a game better imo!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Great w/o Brother Sean!!! Thats good that you got your calories where they need to be, sometimes thats half the battle!!! Forehead ups huh?

Your'e suprised I knew that was Tyreal huh??? I LOVED Diablo, never been a game better imo!!!
If you're talking about the original (never played it), you REALLY need to look into Diablo 2 and the expansion pack... We could play online sometime Oh... wait, you have a family, and a full time job ... Once I get a computer animation degree, I'd love to work at a company like Blizzard and work on stuff like that... I can't believe how much I played that game in my early teens hahaha.


Posted by: Archangel

Quote:
Originally Posted by Seanp156
If you're talking about the original (never played it), you REALLY need to look into Diablo 2 and the expansion pack... We could play online sometime ... I can't believe how much I played that game in my early teens hahaha.
Got it, LOVE it, thats my ALL time favorite, thats the game I was talking about, the original sucks compared to D2!!! Would be Great to play my Friend, just gotta get my computer back up to speed, really going slow right now!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Got it, LOVE it, thats my ALL time favorite, thats the game I was talking about, the original sucks compared to D2!!! Would be Great to play my Friend, just gotta get my computer back up to speed, really going slow right now!!!
Cool, my account's on USWest, I'll PM you my account name sometime later tonight, I gotta eat and get to class now though.


Posted by: Archangel

Quote:
Originally Posted by Seanp156
Cool, my account's on USWest, I'll PM you my account name sometime later tonight, I gotta eat and get to class now though.
Cool, eat and enjoy my Friend!!!


Posted by: fUnc17

Looking good sean, whats your weight? Oh yeh, i used to play d2, I still might have my account.


Posted by: Seanp156

Thank ya Func, I'm around 184-185 right now (5'10"). I was 185.4 on Saturday which is my normal weigh in day, but last night before bed I was only 185.7 after having water and food throughout the day which I thought was odd...


Posted by: CowPimp

Workouts looking good Sean. How are you liking them?


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Workouts looking good Sean. How are you liking them?
Pretty well, I was pleased with the pullups yesterday, but the decline pressing sucked... I'm wondering if I should keep the declines where they are, or move them to first in the workout so I'm not fatigured from the OH press and pullups...

My lats are more sore than they've ever been today... Trying to maintain the same weight for 8 sets is REALLY hard though, the last two sets I usually have to drop the weight some.


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Pretty well, I was pleased with the pullups yesterday, but the decline pressing sucked... I'm wondering if I should keep the declines where they are, or move them to first in the workout so I'm not fatigured from the OH press and pullups...
Don't worry about it. Your pressing muscles will be slightly fatigued, but you already prioritize horizontal upper body movements on the other day. I setup the routine like that on purpose. People generally put too much emphasis on the horizontal plane when it comes to upper body movements, but the vertical plane is just as important in my opinion.


Quote:
My lats are more sore than they've ever been today... Trying to maintain the same weight for 8 sets is REALLY hard though, the last two sets I usually have to drop the weight some.
Ooo, I love soreness in the lats. I rarely get that. 8x3 is definitely a demanding protocol. The first half of the sets are like okay, this is kinda tough but not too bad. As you approach the end you have to fight nail and tooth. If you don't quite make it, that's okay. Just keep the weight the same and shoot to hit 8x3 in full next time. Take your overhead press for example. Next time start at 95 pounds, and try to maintain that the entire time. If you only hit 2 repetitions on your last set or two, then try to hit 3s where you fell short on the next session.


Posted by: Seanp156

Yeah, I definately shouldn't have started with 105 for OH presses, I'll try to keep it at 95 the whole time next session. Hopefully I can do the same with squats and get 225 all 8 sets instead of dropping it to 205 the last 2.

I think I'm actually gonig to do the 2nd lower workout today instead of the 1st again... I was going to do the first again b/c I didn't want to mess the schedule up, but it doesn't really make a difference, and I don't want to do the same lower workout again.


Posted by: PreMier

Thats a lot of protein. Now im hungry...


Posted by: DeadBolt

Heya bud lookin good in here! Thsoe are some nice weights your moving around!

D2 eh? Man I never used that one I use to play Ultima Online for the longest time! I owned everyone in that until they started changing everything when they were sold off then I said fuq this game! I should up my account again and go check it out...should be about 10 y/o now LOL.


Posted by: Burner02

Quote:
Originally Posted by Seanp156
Front squat practice with 45-95lbs...
I'm getting the hang of these slowly, use weightlifter style arm/hand positioning
I throw these in once in a while...I like them...but feel likei am getting 'choked' with the bar across my pecs..and w/ arms up, bar against my neck...


Posted by: Seanp156

Quote:
Originally Posted by Burner02
I throw these in once in a while...I like them...but feel likei am getting 'choked' with the bar across my pecs..and w/ arms up, bar against my neck...
Yeah, I sometimes feel like that too, it helps a bit if you try to look up, but doesn't totally take the problem away... I'm supposed to do an 8x3 of them today

Quote:
Originally Posted by PreMier
Thats a lot of protein. Now im hungry...
Hehe, it should last me a while


Quote:
Originally Posted by DeadBolt
Heya bud lookin good in here! Thsoe are some nice weights your moving around!

D2 eh? Man I never used that one I use to play Ultima Online for the longest time! I owned everyone in that until they started changing everything when they were sold off then I said fuq this game! I should up my account again and go check it out...should be about 10 y/o now LOL.
Thank ya, but I'm still not as strong as when I was on Westside, hopefully I'll get back there... It does kinda suck when they start changing things in online games after you get used to em...


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
Thank ya, but I'm still not as strong as when I was on Westside, hopefully I'll get back there... It does kinda suck when they start changing things in online games after you get used to em...
Hey no worries man its all a mental deal your just use to throwing around different weight for different reps! Its 2 diff types of training bro you just need to realize that and also realize you still have the power....just keep at it bro your gettin there!!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Hey no worries man its all a mental deal your just use to throwing around different weight for different reps! Its 2 diff types of training bro you just need to realize that and also realize you still have the power....just keep at it bro your gettin there!!
Thanks DB, yeah this is DEFINATELY a different type of workout...

---------------------------------------------------------------

Good workout today, pretty brutal overall... My hams were screaming on the glute/ham raise and hypers...

Deadlifts
225lbs x 8 sets x 3 reps
75 sec RI's

Front Squats - still getting used to these for sure... hardest part is getting used to how the weight feels on the shoulders... Since I broke my collar bone, there's a little piece kinda sticking up like a spear through my skin almost (that's how it feels when the bar hits it)... If the bar so much as grazes that it hurts SOOO bad...

95lbs x 3
105lbs x 3
115lbs x 6 sets x 3 reps
75 sec RI's

Glute Ham Raises (never done these before)
couple warmup sets w/ bodyweight
10lbs x 2 sets x 10 reps
BW x 2 sets x 10 reps
45 sec RI's

Hyper Extensions (really hard after all that other stuff)
25lbs x 10
10lbs x 2 sets x 10 reps
BW x 10
45 sec RI's
stretch


Posted by: Archangel

Brutal and Solid my Friend, excellent w/o!!!


Posted by: Seanp156

Thank ya AA


Posted by: Seanp156

Here's yesterday's workout... Forgot the gym closes early on the weekends, so I was able to go to a friends house to workout...

BB Incline Press (Was supposed to be DB, but the DB's were only up to 50lbs)
165lbs x 3 sets x 3 reps
155lbs x 5 sets x 3 reps
~75 sec RI's

BB Rows
155lbs x 8 sets x 3 reps
~75 sec RI's

Dips (was supposed to be 4 sets of 10, but I couldn't get more than 4-5 on the last two)
BW x 10
BW x 9
BW x 5
BW x 4
~45 sec RI's

Push Presses (I don't know if I should have these in here, I was REALLY tired by the time I got to them...)
85lbs x 4 (forgot I was only supposed to go to 3)
85lbs x 3 sets x 3 reps
~30-45 sec RI's?

Lat Pulldowns (kind where you load the plates)
75lbs x 10
100lbs x 10
85lbs x 2 sets x 10 reps
~45 sec RI's

stretch


Posted by: CowPimp

Good looking workout Sean. How's the weight loss coming along?


Posted by: Seanp156

It's going alright, at 183.6 this morning, but yesterday's diet was crap... Today's isn't the BEST so far, but I guess it's not bad... We ate at Mongolian BBQ after the Arnold . I actually just got back... There are quite a few "sales sluts" there .

I'm actually hungry now... I guess it was about 2 hours ago when I ate and we did a lot of walking


Posted by: Archangel

Great w/o BRother Sean, sorry we mised each other!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Great w/o BRother Sean, sorry we mised each other!!!
Thank ya sir, I'm sure we'll cross paths sometime.


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Here's yesterday's workout... Forgot the gym closes early on the weekends, so I was able to go to a friends house to workout...

BB Incline Press (Was supposed to be DB, but the DB's were only up to 50lbs)
165lbs x 3 sets x 3 reps
155lbs x 5 sets x 3 reps
~75 sec RI's

BB Rows
155lbs x 8 sets x 3 reps
~75 sec RI's

Dips (was supposed to be 4 sets of 10, but I couldn't get more than 4-5 on the last two)
BW x 10
BW x 9
BW x 5
BW x 4
~45 sec RI's

Push Presses (I don't know if I should have these in here, I was REALLY tired by the time I got to them...)
85lbs x 4 (forgot I was only supposed to go to 3)
85lbs x 3 sets x 3 reps
~30-45 sec RI's?

Lat Pulldowns (kind where you load the plates)
75lbs x 10
100lbs x 10
85lbs x 2 sets x 10 reps
~45 sec RI's

stretch
Sean, I think forgot to pay the Scott Gym fee... you owe me $50.00 by tomorrow. Thanks!




Posted by: Seanp156

Hahaha, you still owe me $7 for your whey bitch


Posted by: AndrewSS

oh shatner... ok well next time we go to wendys or mcdonalds I will cover you.... hahahahahahahaaha


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
oh shatner... ok well next time we go to wendys or mcdonalds I will cover you.... hahahahahahahaaha
... The sad part, is I know we'll end up going while you're in town...


Posted by: AndrewSS

^ dont act like you dont want to try the mcdonalds spicy chicken sandwich, its quite scrumptious


Posted by: AndrewSS

MMMMMMMMMMMMMMM!






Posted by: Seanp156

Haha... yes i whilst try... one or two can't hurt, right


Posted by: AndrewSS

or three... or four


Posted by: Seanp156

Ughhh high reps are tough for me !!!!

BB Squats
175lbs x 12
155lbs x 12
135lbs x 9
~ 30 sec RI's (maybe a little higher to catch my breath )

SLDL
135lbs x 3 sets x 12 reps (moderatly happy with this, was fairly easy)
30 sec RI's

Leg Press
410lbs x 5 sets x 5 reps
75 sec RI's

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

10 mins bike
random hill course
10/20 resistance
63 cals
2.44 miles
- this was hard after a lower workout...

stretch


*edit...forgot RI's...*


Posted by: P-funk

high reps are tough for me too. that is why i don't do them.




Posted by: Seanp156

Quote:
Originally Posted by P-funk
high reps are tough for me too. that is why i don't do them.

...I spose it's good for variety even if I don't like it.


Posted by: Archangel

For being tough on you that was a heck-uva w/o BRother Sean!!! My reps are going to be higher on my new routine, so that means weights will be slightly down!!! Lookin good in here my Friend!!!


Posted by: CowPimp

Quote:
Originally Posted by P-funk
high reps are tough for me too. that is why i don't do them.

Haha. Compounded with 30 second rest intervals, it is a big hit to the ego. God I hate that shit. Wait until you see what I have in store for myself after my competition. It'll make you puke just reading it.


Posted by: DeadBolt

Quote:
Originally Posted by CowPimp
Wait until you see what I have in store for myself after my competition. It'll make you puke just reading it.
Yea its horrible! I could never imagine doing that LOL!


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Haha. Compounded with 30 second rest intervals, it is a big hit to the ego. God I hate that shit. Wait until you see what I have in store for myself after my competition. It'll make you puke just reading it.
Hehe... When I'm done with upper/lower i'll probably go back to westside, but I have no idea how long I plan on upper/lower.


Posted by: Seanp156

Today's workout was... meh. The overhead presses and chinups were a bust. I'm not sure what to do for chinups b/c I can't get 12 reps with my bodyweight... Should I use the assisted machine for going that high, just do lat pull downs, or just do each set with my BW until failure (which is what I did today)? Decline were fairly solid... The Dorsi Flexor Row machine was broken, and I love that thing... I just did DB rows instead.

Overhead Press
85lbs x 12 reps
75lbs x 6 reps
65lbs x 8 reps
30 sec RI's

Close Parallel grip Chinups
BW x 5
BW x 5
BW x 2.5
30 sec RI's

BB Decline Press
155lbs x 4 sets x 5 reps
75 sec RI's

DB Rows
70lbs x 2 sets x 5 reps
60lbs x 3 sets x 5 reps
75 sec RI's

Skull Crushers
60lbs x 5 sets x 5 reps
75 sec RI's

stretch

I turned in my application to the gym today, and e-mailed their human resource guy, so I'm keeping my fingers crossed....


Posted by: Archangel

Great w/o BRother Sean, hope you get the job my Friend!!!


Posted by: Seanp156

Definately not a great workout, but thanks

Ok, I got an email back from the human resource manager... He said they have positions available at a couple locations, but they're a little further from me than the other options... Instead of the one I go to (5 min drive) and the other two that are about 14-16 min drives, these are about 30-35 min drives... It's not exactly ideal, but I don't know if I should just take what I can get, and hope to transfer to a closer location later or not...


Posted by: DeadBolt

Check your PM bud.....sorry for the typos I had literally JUST woken up so I am a little groggy LOL.


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Check your PM bud.....sorry for the typos I had literally JUST woken up so I am a little groggy LOL.
Hehe, np thanks.


Posted by: Archangel

Hope you do whats BEST for you my Friend!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Hope you do whats BEST for you my Friend!!!
Thanks Arch. Me too, even though I don't know what's best for me .


Posted by: Seanp156

Ughh another tough workout... Seems like more of an endurance test than anything... Thanks alot CP .

Deadlifts
155lbs x 2 sets x 12 reps
135lbs x 12 reps
30 sec RI's
- Mess around with hook grip... just cycled between that and pronated...

Front Squats
95lbs x 12 reps
95lbs x 9 reps
85lbs x 12 reps
~30 sec RI's maybe a little more to catch my breath
- felt good on my shoulders, main problem was breathing

Glute/ham raise
10lbs x 5 reps
25lbs x 4 sets x 5 reps
75 sec RI's

Hyper Extensions
25lbs x 5 reps
35lbs x 4 sets x 5 reps
75 sec RI's

15 minutes elliptical
202 cals
1.44 miles
some hill courses - \_/\_/ looks somewhat like that
10/20 resistance

stretch.... it's a little hard walking up the stairs now Weigh in's tomorrow... I hope to be around 182...


Posted by: Seanp156

Weighed in just a little bit ago... 184.2, guess I need to drop some more cals...


Posted by: P-funk

what are you losing weight for? A meet?


Posted by: Seanp156

Quote:
Originally Posted by P-funk
what are you losing weight for? A meet?
Just to lose some fat before bulking again.


Posted by: Seanp156

just some random pictures... some new ones will be in my gallery shortly as well...


Posted by: Archangel

Pics are lookin good my Friend, I can see some definate progress goin on!!!


Posted by: Seanp156

Thank ya, though sometimes how slow progess is can be frustrating... Anyway, I didn't get to the gym this afternoon, I was REALLY tired... I haven't been sleeping well the past 3-4 days, I think b/c the weather's changing and it's getting pretty warm and humid out.

I just decided to sleep in, and study for my final tonight, and get to the gym after my final...


Posted by: Archangel

Rest is ALWAYS a Good thing BRother Sean!!!


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Ughh another tough workout... Seems like more of an endurance test than anything... Thanks alot CP .
You're welcome. I'm glad I could help make sure you were temporarily crippled.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
You're welcome. I'm glad I could help make sure you were temporarily crippled.
Hehe... Tonight's workout was REALLY good... I think I like going at night a lot better... For whatever reason, I have a lot more energy, and I'm more motivated...

Incline DB Press (about 40 deg incline, maybe 45 )
45lbs x 12 reps
45lbs x 10 reps
40lbs x 10 reps
30 sec RI's

BB Bent Rows
115lbs x 2 sets x 12 reps
115lbs x 9 reps
30 sec RI's

Dips
BW + 25lbs x 3 sets x 5 reps
BW + 15lbs x 4 reps (so much pain on 5th... just couldn't quite get it)
BW x 5 reps (could've done more, but I still had push-presses to do)
75 sec RI's

Push Presses (went off the template a little... it was supposed to be 5-6 reps, but I said screw it, this isn't for hypertrophy)
95lbs x 3 reps
105lbs x 2 reps
115lbs x 2 reps (I just can't quite make it to 125 yet...)
95lbs x 5 reps
95lbs x 3 reps
75 sec RI's

Lat Pulldowns
120lbs x 5
130lbs x 5
140lbs x 5
130lbs x 2 sets x 5 reps (stay at 130 next time)
75 sec RI's

Seated DB Alternating Curls (yes, CURLS.... just felt like it for some reason)
35lbs x 6
30lbs x 12
~30 sec RI?? didn't keep track

gorilla hangs (index, middle, and ring fingers)
BW x 20 sec
BW x 14 sec
~30-45 sec RI... didnt keep track

10 minutes stationary bike
average speed, 18.7 mph
10/20 resistance
random hill course
70 cals
2.67 miles

stretch...

traps are actually a little sore from hang-pulling the weight on some of the push-presses...


Posted by: DeadBolt

Good shit bro!

Hows the new workouts treating ya?


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Good shit bro!

Hows the new workouts treating ya?
They're pretty good.... At kicking my ass . I'm definately not used to keeping track of my RI's... That alone adds a lot more challenge, plus I haven't done high reps for a while either...


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
They're pretty good.... At kicking my ass . I'm definately not used to keeping track of my RI's... That alone adds a lot more challenge, plus I haven't done high reps for a while either...
Yea boy higher reps are brutal!

I never really track my RIs to a 'T' but I know week to week with prrs how long things need to be.


Posted by: Seanp156

Are any of these ava's better than my current one? I can't decide if I like either more than my current...


Posted by: DeadBolt

Nope keep the current one.....you look pretty beefy in your current avi! Only way people would realize your a small little weak fucker is if they come here


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Nope keep the current one.....you look pretty beefy in your current avi! Only way people would realize your a small little weak fucker is if they come here



Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
Just bustin your chops bud!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Just bustin your chops bud!
Yeah, well I had a good one to come back with, but then I'd feel bad because it was somewhat mean


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
Yeah, well I had a good one to come back with, but then I'd feel bad because it was somewhat mean
Hey man I can take what ever you can dish out! If I couldn't I wouldn't bust your balls!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Hey man I can take what ever you can dish out! If I couldn't I wouldn't bust your balls!
Nah, I wouldn't wanna bruise the short, fat man's ego


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
Nah, I wouldn't wanna bruise the short, fat man's ego



Posted by: Archangel

Excellent w/o BRother Sean!!! You'll HIT 125 in no time my Friend!!! I like your current Avi, plus I do like the 1 on the left!!!


Posted by: d32_war10

Quote:
Originally Posted by Seanp156
Hehe... Tonight's workout was REALLY good... I think I like going at night a lot better... For whatever reason, I have a lot more energy, and I'm more motivated...

Incline DB Press (about 40 deg incline, maybe 45 )
45lbs x 12 reps
45lbs x 10 reps
40lbs x 10 reps
30 sec RI's

BB Bent Rows
115lbs x 2 sets x 12 reps
115lbs x 9 reps
30 sec RI's

Dips
BW + 25lbs x 3 sets x 5 reps
BW + 15lbs x 4 reps (so much pain on 5th... just couldn't quite get it)
BW x 5 reps (could've done more, but I still had push-presses to do)
75 sec RI's

Push Presses (went off the template a little... it was supposed to be 5-6 reps, but I said screw it, this isn't for hypertrophy)
95lbs x 3 reps
105lbs x 2 reps
115lbs x 2 reps (I just can't quite make it to 125 yet...)
95lbs x 5 reps
95lbs x 3 reps
75 sec RI's

Lat Pulldowns
120lbs x 5
130lbs x 5
140lbs x 5
130lbs x 2 sets x 5 reps (stay at 130 next time)
75 sec RI's

Seated DB Alternating Curls (yes, CURLS.... just felt like it for some reason)
35lbs x 6
30lbs x 12
~30 sec RI?? didn't keep track

gorilla hangs (index, middle, and ring fingers)
BW x 20 sec
BW x 14 sec
~30-45 sec RI... didnt keep track

10 minutes stationary bike
average speed, 18.7 mph
10/20 resistance
random hill course
70 cals
2.67 miles

stretch...

traps are actually a little sore from hang-pulling the weight on some of the push-presses...
New member here but just stopping by to check out your journal. Numbers are looking good bro! Well good luck reaching your goals, im sure you will in no time!


Posted by: CowPimp

Good workout there Sean. Yes, we all end up throwing in some curls now and again, haha. You should try those gorilla hangs with the pinky through middle fingers. The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Good workout there Sean. Yes, we all end up throwing in some curls now and again, haha. You should try those gorilla hangs with the pinky through middle fingers. The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.
Well, I did do with with 3 fingers, but I did index, middle, and ring instead... I may try that next time.

Quote:
Originally Posted by d32_war10
New member here but just stopping by to check out your journal. Numbers are looking good bro! Well good luck reaching your goals, im sure you will in no time!
Thank you, hope you stick around and learn a lot around here, there is plenty of info, and some great people.

Quote:
Originally Posted by Archangel
Excellent w/o BRother Sean!!! You'll HIT 125 in no time my Friend!!! I like your current Avi, plus I do like the 1 on the left!!!
Really? I actually like the one of the right the best...


Posted by: DeadBolt

Quote:
Originally Posted by CowPimp
The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.
Never thought about it but very true! Once those go I lose the lift! I am going to throw some stuff into my circuit day to help work my grip....b/c mine isn't where I want it to be at all!


Posted by: Seanp156

Just finished my LAST PAPER FOR THE QUARTER... My other two finals are done with, and all I have to do is hand this paper in tomorrow and I'm on break . Anyway, time to eat and head to the gym shortly .


Posted by: Seanp156

Another good workout tonight...

Squats
warmups from 135-205
225lbs x 4 sets x 6 reps
~60 sec RI's ...... between set 2 and 3, maybe closer to 75 sec, and maybe close to 90 on 3 and 4... Hey, it takes time to walk to the drinking fountain(especially after doing squats) !!!

SLDL (really good here, felt like I maybe could've done 205 for 4 sets except for grip, used a hook grip unless noted otherwise)
185lbs x 3 sets x 6 reps
205lbs x 3 reps hook grip
set down
205lbs x 3 reps mixed (immediatly after readjusting grip to left under right over)
60 sec RI's

30 deg leg press
360lbs x 4 sets x 8 reps
60 sec RI's

Decline Situps
35lbs DB x 5 sets x 8 reps
60 sec RI's

stretch


Posted by: Archangel

Now thats a Solid w/o BRother Sean, maybe you should move the water fountain closer, or take a bottle of water, LOL!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Now thats a Solid w/o BRother Sean, maybe you should move the water fountain closer, or take a bottle of water, LOL!!!
Hehe yeah... I could take water, but I'm already carrying my keys/wallet, paper and pencil with me... They have a place to hang your keys, but my wallet is the kind that has the key ring on them, and I don't want to just leave my wallet hanging up on the wall so I carry it with me .


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Hehe yeah... I could take water, but I'm already carrying my keys/wallet, paper and pencil with me... They have a place to hang your keys, but my wallet is the kind that has the key ring on them, and I don't want to just leave my wallet hanging up on the wall so I carry it with me .
Gym bag man. Gym bag!


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Gym bag man. Gym bag!
That just seems like more of a pain to me


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
That just seems like more of a pain to me
More of a pain than carrying around all those items separately? Well, whatever floats your boat. Heh.


Posted by: Seanp156

Well, if I were to add the water bottle, it'd be easier, but I can handle my wallet, paper, and pen with one hand...


Posted by: Archangel

I vote for Gym bag, I have several I take, I pack each one the night before!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
I vote for Gym bag, I have several I take, I pack each one the night before!!!
Why several, and packed with what !? Food for the day or something?

Anyway it's St. Patty's day and I'm going to eat with the family... I'll be having some nice pizza tonight


Posted by: P-funk

pizza? that isn't fucking irish at all. what about corned beef? cabbage? mashed potatos?


Posted by: Seanp156

Quote:
Originally Posted by P-funk
pizza? that isn't fucking irish at all. what about corned beef? cabbage? mashed potatos?
Hahaha, I didn't know the food you ate on St. Patty's day had to be Irish.


Posted by: Archangel

Quote:
Originally Posted by Seanp156
Why several, and packed with what !? Food for the day or something?

Anyway it's St. Patty's day and I'm going to eat with the family... I'll be having some nice pizza tonight
Sorry, maybe I should have explained better, i have 3, one for Monday, 1 for wednesday, and 1 for Friday!!!
I pack my Work uniform in each one, so when I w/o in the am, I shower, get dressed and go to work!!!


Posted by: Seanp156

Another pretty good workout tonight... I think I need to always workout at night.... My last 3 workouts have been at night and I've loved them all...

Standing Military Press
95lbs x 3 sets x 6 reps
105lbs x 6 reps PB(felt strong on these tonight)
60 sec RI's

CG pronated chinups
BW x 6
BW x 4 (+2 partials )
60 sec RI's

CG Parallel chins
BW x 4+2 (little break, finish last 2 reps)
BW x 4+2
60 sec RI's

Decline BB Press
135lbs x 4 sets x 8 reps
135lbs x 7 reps (attempted 8th, but couldn't lock it out... got it high enough to rack it)
60 sec RI's
-Note these put a little uncomfortable strain on my shoulders... CP, would it be alright to do flat DB presses instead?

Dorsi Flexor Rows
105lbs x 8 reps
120lbs x 3 sets x 8 reps
135lbs x 8 reps

Skull Crushers
50lbs x 4 sets x 8 reps
50lbs x 7 reps (failed at 8th)

Hang Pulls (i like working on these, they sucked after everything else though)

87lbs x 2
87lbs x 2
97lbs x 2
97lbs x 2

10 minutes elliptical
10/20 resistance
144 cals
1.03 miles
_|-|_|-|_ course


To be honest, I feel like I'm doing more of a body recomp than an all out cut... That's fine with me, I'd rather retain as much muscle as possible while losing fat... My diet seems to be at maintenaince, and I'm doing cardio which I wasn't during bulking...


Took some pumped shots after my workout... Damn I've been a picture whore lately...


Posted by: Archangel

Good lookin w/o Brother Sean!!! Glad you found your "time" that is best for you!! Mine is in the am!!! You have definatly made some progress, great pics my Friend!!!


Posted by: Seanp156

Thank you Arch, I think I'm going to start hitting the gym 4 times a week now instead of 3, and up cardio to 15 mins twice a week instead of 10 mins. This quarter's got less going on, so I'll have more time to get in the gym, at least until I get a job, I still don't know if the gym's going to work out or not, I should probably contact them soon...

So... I guess I'll be going to the gym tomorrow.... Mostly looking forward to deadlifts and front squats, but glute/ham raise and hypers are no fun...
Maybe I'll throw some farmer's walks in at the end, my grip needs work.


Posted by: DeadBolt

Lookin good sean!

And wtf is with the pizza and st pattys day? OK cold pizza a beer good combo....st patty day and beer good combo....dont try and mix shit up here OK! This is history your messin with!

Workouts look good bud....nice leg strength ya got there!


Posted by: Seanp156

Well, at least I'm actually about 1/3 Irish (rest is mostly Scottish/English and tons of other little parts of European) compared to most of the other wannabes on St. Patty's day (P-Funk not included). I'll be Irish the other 364 days of the year .

If it makes things any better, I did have a potatoe with my steak and veggies for dinner.


Posted by: fufu

Yo

I've been reading through your logs...nice progress! I feel nauseous looking at your RI's though - that is some hardcore shit.


Posted by: Seanp156

Quote:
Originally Posted by fufu
Yo

I've been reading through your logs...nice progress! I feel nauseous looking at your RI's though - that is some hardcore shit.
Thank you, it's certainly very challenging, and a variable that I pretty much used to overlook in my workouts before now. I'm usually more out of breath than sick to my stomach though... I used to get sick to my stomach sometimes during workouts, but thank god that seems to have gone away (I think it was my supplements).

I'm debating whether or not to do my lower workout today... I want to, but my hips feel weak for some reason.... not painful, just weak


Posted by: gwcaton

Quote:
Originally Posted by Seanp156


Took some pumped shots after my workout... Damn I've been a picture whore lately...
Nice pics . Great wo's Ahh to be young again


Posted by: Seanp156

Quote:
Originally Posted by gwcaton
Nice pics . Great wo's Ahh to be young again
Thanks


Posted by: Archangel

Great Avi my Friend!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Great Avi my Friend!!!
Thank ya sir.

______________________________

Another good workout today, everything was pretty solid... I realized the last couple times I've done the glute ham, I wasn't getting the full ROM, but I am now . I was hoping to get 245 on all 4 sets of deadlifts, but that was a little optimistic, I was also hoping to use a hook grip the whole time, but I had to switch to mixed after 3 reps of 245 .

Conventional Deadlifts
245lbs x 6 reps (3 hook, 3 mixed)
245lbs x 6 reps (all mixed from here on)
225lbs x 6 reps
225lbs x 6 reps
60 sec RI's

Front Squats (slowly getting used to these, feels somewhat natural on my shoulders now)
125lbs x 2 sets x 6 reps PB
115lbs x 2 sets x 6 reps
60 sec RI's

Glute Ham Raise
10lbs x 8 reps
BW x 4 sets x 8 reps
60 sec RI's

Hyper Extensions
10lbs x 5 sets x 8 reps
60 sec RI's

Farmer's Walks (first time doing these...didn't count the RI's, but around 2 mins or so)
55lbs DB's x 3 walking down the aisle AND back
I think the aisle's about 50 ft. one way, so each "set" was about 100ft.

stretch.


Posted by: CowPimp

Workouts look good Sean. I see PBs sprinkled throughout.

Also, go ahead and substitute the declines for the DB presses, surely. That template I wrote up wasn't really set in stone. You could subtitute every exercise. It was just meant to serve as an example of undulating periodization.

How are you benching decline though? I keep my elbows tucked and the bar comes down in the middle of my abs pretty much. It keeps the shoulder strain pretty minimal. The ROM is reduced to some degree, but it lets me move a lot more weight too. Good for the ol' triceps and confidence on the flat bench.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Workouts look good Sean. I see PBs sprinkled throughout.

Also, go ahead and substitute the declines for the DB presses, surely. That template I wrote up wasn't really set in stone. You could subtitute every exercise. It was just meant to serve as an example of undulating periodization.

How are you benching decline though? I keep my elbows tucked and the bar comes down in the middle of my abs pretty much. It keeps the shoulder strain pretty minimal. The ROM is reduced to some degree, but it lets me move a lot more weight too. Good for the ol' triceps and confidence on the flat bench.
Thanks pimp. I bench like you described on decline as well, pretty much like I do on flat except for the decreased ROM of course. Still, there's some unusual pain in the shoulders from decline I don't usually get with flat or incline BB.


Posted by: Seanp156

Another really pretty good workout today... I think I kinda hit my stride on this program like I did with Westside... My knees however, are feeling a little worn between the lower workout days, and cardio. I might need to skip wednesday's lower workout, or cut the squats and legpress out... We'll see how it feels then...

At any rate, I was pleased with this workout, especially my endurance throughout it.

Incline DB Press (60's felt suprisingly light)
warmups 45lbs x 6, 55lbs x 3
60lbs x 3 sets x 6 reps
60lbs x 5 reps (5th rep was pretty tough, so I played it safe)
60 sec RI's

Bentover BB Rows
135lbs x 4 sets x 6 reps (hook grip)
60 sec RI's

Dips
BW x 5 sets x 8 reps
60 sec RI's

Push Presses (did these inside a power rack so I could just do a little front squat to catch the bar...
warmups with 45-95lbs
115lbs x 2 reps
125lbs x 1 PB
125lbs x 1 - (Glad I could hit this twice, I'm going to work my way up to getting it for 3 reps, then try for 135lbs x 1 after that)
60 sec RI's

Lat Pulldowns
120lbs x 3 sets x 8 reps
110lbs x 2 sets x 8 reps
60 sec RI's

15 minutes stationary bike
random hill course
8/20 resistance
90 cals
4.08 miles
18.7 avg MPH

stretch.


Posted by: Archangel

Solid w/o's my Friend, and many congrats on your PB's too!!!


Posted by: Seanp156

Thanks Arch !


Posted by: P-funk

good job on the push press. getting up there!


Posted by: DeadBolt

Lookin good man glad ya found your groove!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Lookin good man glad ya found your groove!
Thanks DB, I hope I stay in the groove for a while !

Quote:
Originally Posted by P-funk
good job on the push press. getting up there!
Thanks P, the main thing I really had to concentrate on way the leg drive, made the "press" a lot easier, but being able to do a standing military press 105 x 6, and only push-pressing 125 x 1 doesn't seem quite right.


Posted by: P-funk

Quote:
Originally Posted by Seanp156
Thanks DB, I hope I stay in the groove for a while !



Thanks P, the main thing I really had to concentrate on way the leg drive, made the "press" a lot easier, but being able to do a standing military press 105 x 6, and only push-pressing 125 x 1 doesn't seem quite right.

sounds like your form is off. My push press is usually a good 60+lbs more then my 1RM strict overhead press.

Are you setting the bar on your shoulders at the start so that you transfer force from your legs through the bar? How quick is your dip? You should be really explosive dipping and then driving quickly (like you would if you were to do a vertical jump)....you should be able to accelerate the bar up to about eye level and then either press it out from there if you are push pressing or re-bend the knees for a catch if you are power jerking. To practice my my power coming out of the bottom of the jerk or push press I set the bar on my shoulders (wiht about a 6RM), and just do the dip and drive and when the bar gets to eye level just let it fall back down onto my shoulders, re-set and do another. Do 2-3 of those and then the 3rd or 4th one pop under it and see just how explosive you are with the hips.


Posted by: Seanp156

Hrmmm, sounds good, I guess I'm not exploding up enough with my legs then... I'm just a little worried I'll be able to use too much weight with a lot of leg drive, then I won't be able to balance/control it when I reach the top of the press.


Posted by: P-funk

Quote:
Originally Posted by Seanp156
Hrmmm, sounds good, I guess I'm not exploding up enough with my legs then... I'm just a little worried I'll be able to use too much weight with a lot of leg drive, then I won't be able to balance/control it when I reach the top of the press.

take the pins out of the squat rack and if you miss it then just fucking dump it and get out of the way. No biggie. It may be loud if you don't have bumpers but fuck it.

I don't know what your training split is but, if you want to get more confident with heavier weights you can do overhead lockouts off the rack pins set at about eye height. Thoser worked really great for me. Overhead lockouts on max effort day and jerks for speed on dynamic effort day.

hope that helps.


Posted by: Seanp156

Quote:
Originally Posted by P-funk
take the pins out of the squat rack and if you miss it then just fucking dump it and get out of the way. No biggie. It may be loud if you don't have bumpers but fuck it.

Heh, I guess I could do that... No, I don't have access to bumpers... I hope doing that wouldn't piss the staff off...

I don't know what your training split is but, if you want to get more confident with heavier weights you can do overhead lockouts off the rack pins set at about eye height. Thoser worked really great for me. Overhead lockouts on max effort day and jerks for speed on dynamic effort day.

My split is Upper/Lower... One upper emphasizes vertical movement, the other, horizontal. Lower, one is quad dominant, the other is ham dominant, but I still have a few exercses from each mixed with each other.

I'm not doing a max/dynamic effort like westside, or any type of particular olympic lifting split... I've never done jerks before either, just hang cleans, hang pulls, and push-presses.
hope that helps.

It gives me some ideas to work with at any rate, thanks.


Oh, and to answer your question a couple posts back, yeah I'm starting with the bar on my shoulders, just like an olympic style front squat.


Posted by: Archangel

Too much info for my simple mind LOL!!! Best wishes to you my Friend!!! Hows it goin today???


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Too much info for my simple mind LOL!!! Best wishes to you my Friend!!! Hows it goin today???
Nah Arch, it's not that complicated if you've tried push-presses before. Going pretty well... a little slow.... I think I'm going to take is easy on the squats today and actually use a lower weight than last time I did 8x3 and use a box and work on form mostly... I don't feel like going heavy today.


Posted by: Archangel

Good stuff, take it easy, maybe your body's way of sayin slow it down!!! Either way, you'll be just fine!!!


Posted by: Seanp156

Pretty good workout tonight again, did something a little different to work on squats, felt good, and productive...

Box Squats - ~1 ft high box (very tough using this low of a box, I'd planned to use 205, but that wasn't gonna happen)

187lbs x 8 sets x 3 reps
75 sec RI's

SLDL
205lbs x 3 sets x 3 reps

205lbs x 2 sets x 2+1 reps
(grip failed, had to set down and get ahold again. Used a hook grip up until here, the rest are mixed grip alternating each set)

205lbs x 3 sets x 3 reps
75 sec RI's

30 degree Leg Press
320lbs x 3 sets x 10 reps
320lbs x 12 reps (went pretty much to failure, maybe 1 or 2 reps short)
45 sec RI's

Decline Situps
30lbs DB x 4 sets x 10 reps
45 sec RI's

Hang Pulls
85lbs x 2
95lbs x 2
115lbs x 1
115lbs x 1
- Probably could've gone to 125, but I was tired and form would've been absolute shit
didn't keep track of RI's

Gorilla Hang, pinky through middle fingers
BW x 15 seconds
BW x 8 sec
didn't keep track of RI's

stretch


Posted by: DeadBolt

What a pansy you are....start moving some real weight


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
What a pansy you are....start moving some real weight



Posted by: Archangel

Wow, that looks like an exhausting w/o BRother Sean!!! Looking KILLER in here my Friend!!!


Posted by: Seanp156

Pretty good workout today, got a new PB =)

Only complaint was on pronated pullups, my wrists bothered me a bit...

Standing Military Press (huge improvement from last 8x3 week)
105lbs x 6 sets x 3 reps
115lbs x 2 sets x 3 reps PB
75 sec RI's

CG Pronated Pullups
4 sets x 3 reps
75 sec RI's

Parallel Grip Pullups
4 sets x 3 reps
75 sec RI's

DB Flat Bench Press (kinda sucks after first set)
50lbs x 10 reps
45lbs x 9 reps
40lbs x 10 reps
35lbs x 10 reps
45 sec RI's

Dorsi Flexor Rows
105lbs x 4 sets x 10 reps
45 sec RI's

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

15 minutes Elliptical
10/20 resistance
212 cals
1.47 miles
_|-|_|-|_ course

stretch


Posted by: Archangel

Great PB my Friend, hope the wrists are okay!!!


Posted by: Seanp156

Thanks Arch... my wrists feel fine now, and they did during most of the workout too... It was just after a set of the pronated pullups, they'd hurt, and then after I rested about a minute, they felt fine... They didn't bother me on the parallel grip pullups, the military presses or the DB presses at all...


Posted by: Archangel

Quote:
Originally Posted by Seanp156
Thanks Arch... my wrists feel fine now, and they did during most of the workout too... It was just after a set of the pronated pullups, they'd hurt, and then after I rested about a minute, they felt fine... They didn't bother me on the parallel grip pullups, the military presses or the DB presses at all...
Good Stuff!!!


Posted by: Seanp156

Another pretty good workout... Lower back got hammered, but in a good way... I'm getting more and more used to front squats, 135 actually felt pretty light and it's the heaviest I've gone so far.

I was going to do some grip work in the form of farmer's walk, and static holds, but I busted open a new callous on the 4th or 5th set of deadlifts, so the grip work wasn't gonna happen. Stung like hell when I got a shower.

Conventional Deadlifts (mixed grip - left under, right over first 4 sets, left over, right under last 4 sets)
245lbs x 8 sets x 3 reps
75 sec RI's

Front Squats
135lbs x 8 sets x 3 reps PB
75 sec RI's

Glute/Ham Raise
BW x 4 sets x 10 reps
45 sec RI's

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

stretch


Posted by: CowPimp

Damn, blower on ripping open a callus. I hate that shit. Last time it happened to me I kept trying to train my grip, stupidly, and wouldn't let the damned thing heal. Don't make the same mistake I did. Bandage and use Neosporin or something on it to help it heal quicker. Possibly use some gloves temporarily once it gets healed to some degree. So goes the life of a lifter.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Damn, blower on ripping open a callus. I hate that shit. Last time it happened to me I kept trying to train my grip, stupidly, and wouldn't let the damned thing heal. Don't make the same mistake I did. Bandage and use Neosporin or something on it to help it heal quicker. Possibly use some gloves temporarily once it gets healed to some degree. So goes the life of a lifter.
Damnit, I was planning to use the 70's for incline DB press tomorrow for 8x3... I guess I might have to bust out the pussy gloves .

I got 8x3 on BB rows tomorrow too


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
Damnit, I was planning to use the 70's for incline DB press tomorrow for 8x3... I guess I might have to bust out the pussy gloves .

I got 8x3 on BB rows tomorrow too
Ouch thats gonna suck LOL

Lifts are lookin good man weights are gettin up there!

Sux to hear about the callous....I've done it before and like pimp said just goes the life of a lifter.


Posted by: Seanp156

Well, I'm actually gonna skip today's workout and do it tomorrow after class sometime... I have class today, and after class we're going out to dinner for my dad's birthday, then I have class at 9AM tomorrow morning...

I'm probably going to get like 3-4 hours of sleep tonight since my schedule's so screwed.


Posted by: Archangel

Excellent w/o and Awesome PB my Friend!!!


Posted by: Seanp156

Thanks as always AA.... Ok, so I might make it to the gym tonight after all... We're not going out to dinner b/c my dad doesn't feel so well, and my sister just got back from the airport and is pretty tired/feels sick...


Posted by: Seanp156

Decent workout... Incline DB presses were good, as were push presses... Everything else was just "meh." My open callous was really annoying the whole time, even with gloves... I took them off on the 3rd set of DB presses and it felt better, but after the set, I looked down and it was bleeding a bit so I put the gloves back on... I'm using cortizone and a band-aid on it each night when I'm sleeping so hopefully it'll heal fast... I might need to skip SLDL on wednesday...

Incline DB Press (it's harder to get in position for these than it is to actually press the weight...)
70lbs x 8 sets x 3 reps PB
75 sec RI's

BB Bent Rows (pronated grip)
165lbs x 6 sets x 3 reps
155lbs x 2 sets x 3 reps
75 sec RI's

Dips
BW x 10 reps
BW x 10 reps
BW x 8.5 reps
BW x 8 reps
45 sec RI's

Push Presses (I did what P-Funk suggested... just using leg drive and seeing how far the bar goes... up to 117lbs it went to about eye level, 137 only went to about mouth level)

87lbs x 2
97lbs x 2
117lbs x 1
137lbs x 1 PB
didn't count RI's

Lat Pulldowns
100lbs x 10 reps
110lbs x 10 reps
100lbs x 10 reps
100lbs x 10 reps
45 sec RI's

15 minutes stationary bike
8/20 resistance
random hill course
82 cals
3.89 miles
18.1 avg MPH
78 avg RPM

stretch ........ I have a class in less than 8.5 hours and I still have to shower and go to bed


Posted by: Archangel

Fantastic w/o and Good Stuff on that PB my Friend!!!


Posted by: Seanp156

Thanks... heh, I actually forgot to mark the 70lbs DB press as a PB as well...


Posted by: AndrewSS

you callous started to bleed... lol. ugh i gotta start doing cardio more too...


Posted by: Seanp156

Pretty good, quick workout today... Squats were tiring... I left SLDL out b/c of my hand....

Hopefully it'll be good enough for pressing and pullups on friday...

BB Squats
155lbs x 3 sets x 12 reps
~45 sec RI's

HS Leg Curls (in place of SLDL)
55lbs x 3 sets x 12 reps
45 sec RI's

Leg Press
410lbs x 5 sets x 5 reps
75 sec RI's

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

stretch


Posted by: Archangel

Good Stuff on the w/o Brother Sean!!! Hope that hand heals quickly for you my Friend!!!


Posted by: Seanp156

Thank ya, so do I. My wrists are slightly bothering me too... I think it's from front squats/push presses...


Posted by: AndrewSS

ugh you can do 155lbs for 3 sets 12 reps! That hath got to be a bit tiring... lol


Posted by: Seanp156

Yes, it is tiring for sure... Last time I tried 175 and got it for the first set of 12, but I had to drop to 155, then to 135, so I just went with the middle ground today to try for all 3 sets.


Posted by: CowPimp

Looks good buddy. How's the hand doing?


Posted by: AndrewSS

Quote:
Originally Posted by Seanp156
Yes, it is tiring for sure... Last time I tried 175 and got it for the first set of 12, but I had to drop to 155, then to 135, so I just went with the middle ground today to try for all 3 sets.
Yeah I would imagine, 175x12 for 3 sets is a lot


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
Yeah I would imagine, 175x12 for 3 sets is a lot
- Not REALLY....

Quote:
Originally Posted by CowPimp
Looks good buddy. How's the hand doing?
Hand's doing alright, but it can't heal fast enough !!! I'm probably gonna have to leave the band-aid on it, AND wear gloves for friday's workout so it doesn't get screwed again.... It sucks to have a workout suffer from such a small problem like this... I'm kinda worried about pullups on friday...


Posted by: DeadBolt

Whats up fuck face long time no talk! Hows it going bro?


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Whats up fuck face long time no talk! Hows it going bro?
Not much other than school started again this week, and 9 AM classes have raped me so far... I got up 15 minutes before class today and still made it on time .


Posted by: Seanp156

Pretty good workout today, but I still hate endurance... I skipped skull crushers at the end since I was tired, plus my hand could use a break.

Cut seems to be going decently, I'm seeing minor changes in the mirror... I think I'm done about 7 pounds or so... I'll know for sure tomorrow morning.

_______________________________________________

Standing Military Press
75lbs x 2 sets x 12 reps
75lbs x 7 + 4 reps (little break, and kept going)
30 sec RI's

Parallel Grip Pullups
BW x 8 reps
BW x 4 + 2 reps
BW x 3 + 2 reps
BW x 3.5 reps
BW x 3.5 reps
BW x 4 reps
~30-45 sec RI's.... I can't do 3x12 on these yet, so I just do as many sets as possible and try to get to the # of total reps for the week... This week was 32 reps, I think I did 30 if you count the half reps

DB Flat Bench
65lbs x 5 reps
60lbs x 4 sets x 5 reps
75 sec RI's

Dorsi Flexor Machine Rows
120lbs x 5 reps
135lbs x 3 sets x 5 reps PB
150lbs x 5 reps PB
75 sec RI's

15 minutes elliptical
10/20 resistance
_|-|_|-|_ course
220 cals
1.52 miles

stretch


Posted by: MJH

Nice PR's man! Congrats, workouts are looking good. And its nice to see someone else around here going for strength.


Posted by: Seanp156

Quote:
Originally Posted by M.J.H.
Nice PR's man! Congrats, workouts are looking good. And its nice to see someone else around here going for strength.
Thanks bud, I hate endurance week though... I feel like such a pussy with the weights I have to use for 3x12 I guess it's good for me though.


Posted by: MJH

Hah, I know that feeling. I remember back doing HST back in the day I would absolutely doing the 15-rep cycles because I felt like such a bitch in the gym, lol.


Posted by: CowPimp

Lookin' good Sean. I see PBs plenty in here.

If you have trouble with the chinups, the you could always do the pullups/chinups on your heavier sessions and do some type of pulldown where you can adjust the weight for your lighter sessions.


Posted by: DeadBolt

Lookin good bud!


Posted by: Seanp156

Another endurance workout.... UGH ! .... Some RI's were higher than they were supposed to be... I was kinda fighting the whole time since it was pretty hot/humid in the gym, I was sweating pretty bad, and I was rushed to eat my breakfast before the gym as well...

Conventional Deadlifts
175lbs x 12 reps
~30-45 sec RI
175lbs x 12 reps
~60 sec RI
175lbs x 12 reps

Front Squats
115lbs x 12 reps
~45 sec RI
115lbs x 9 reps
~90-120 sec RI
95lbs x 12 reps

Glute Ham Raise
25lbs plate x 5 sets x 5 reps
75 sec RI

Hyper Extension
25lbs plate x 5 reps
35lbs DB x 4 sets x 5 reps
75 sec RI

stretch....

I had a little scare at the end... I was getting my things together to leave, and couldn't find my keys/wallet... I looked around the gym a couple times and couldn't find them, so I went to the desk and asked if anyone return a set of keys... He said no, but then I spotted them on the front desk, and said to him, "They're over there" and he handed them to me... I'm really happy someone turned them in, since it was my wallet as well... I don't know why I carry me keys seperately instead of throwing them in my bag... I'm a dumbass .

Anyway, hand's almost completely healed... I still used gloves on deadlifts which makes overhand or hook grip hard as hell to use... I'm gonna try not using them tomorrow, but still take them in case I need them...


Posted by: Seanp156

Pretty good workout overall... I didn't want to try any higher than my previous PB on push presses today... It's probably better to work with that weight for a while until I'm more comfortable.

I was happy to get +35lbs on dips for 4 sets... My previous PB was 1 set with +35 for 5 or 6 reps, so that's good progress. I could probably put a full plate on there for 1 or 2 sets of 5 or 6 reps .

______________________________________

DB Incline Press
40lbs x 3 sets x 12 reps
30 sec RI's

BB Rows
115lbs x 2 sets x 12 reps
105lbs x 12 reps (last 2-3 reps were kinda cheating )
30 sec RI's

Weighted Dips
BW + 35lbs x 4 sets x 5 reps
BW + 25lbs x 6 reps
75 sec RI's

Push Presses
warmups with bar
97lbs x 1 (and 2 leg drive practices before)
117lbs x 1 (same as above)
137lbs x 1 (no leg drive practice)
RI's = until I'm ready... I really have to concenrate on these alot compared to other movements.

Lat Pulls (pronated)
130lbs x 5 sets x 5 reps
75 sec RI's

15 Minutes Stationary Bike
10/20 resistance
94 cals
3.82 miles
Random Hill Course

stretch.


Posted by: Archangel

Solid last 2 w/o's BRother Sean, glad the hand is almost healed, AND you didn't lose the wallet and keys!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
AND you didn't lose the wallet and keys!!!
Hehe, yeah... That wouldn't have been fun.


Posted by: LexusGS

Workout is looking good my friend.


Posted by: Seanp156

Quote:
Originally Posted by LexusGS
Workout is looking good my friend.
Thank ya sir. I'm kind of anxious to go back to Westside actually, but I like upper/lower splits too...


Posted by: fufu

That is quite the enduring lower body workout, I haven't done a workout like that in a while. Maybe I should.

I feel like a nub...but can you enlighten me on some abbreviations, PB, PR, an so on?


Posted by: Seanp156

PB and PR are the same thing... PB = Personal Best and PR = Personal Record.


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Thank ya sir. I'm kind of anxious to go back to Westside actually, but I like upper/lower splits too...
Westside is pretty much an upper-lower split in the end...


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Westside is pretty much an upper-lower split in the end...
True Story... However, when I did it I put weighted dips on lower day just because I didn't want an fatigue when doing them since I love them...


Posted by: Seanp156

Ughh... Overall I guess this was an alright workout, but squats were pretty shitty after getting 225 x 4 sets x 6 reps last week C, and I think I rested longer than 60 sec this week too My head just wasn't in the game for squats today...

BB Squats to a parallel box
225lbs x 6 reps
205lbs x 6 reps
205lbs x 4 reps
185lbs x 6 reps
~60-90 sec RI's

SLDL (these were good, was 185x3x6, and then 205 x 6 the week before)
195lbs x 4 sets x 6 reps
60 sec RI's

Leg Press
360lbs x 4 sets x 8 reps
360lbs x 10 reps
60 sec RI's

Declined Weighted Situps
35lbs DB x 5 sets x 8 reps
60 sec RI's

stretch.... I'm really tired and hungry now


Posted by: Archangel

Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!!


Posted by: Seanp156

Quote:
Originally Posted by Archangel
Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!!
True, maybe I'm just getting to the point in my cut where I'm starting to lose strength, or maybe it was just a bad day... Though, I did have something else on my mind pretty much the entire day....


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
True, maybe I'm just getting to the point in my cut where I'm starting to lose strength, or maybe it was just a bad day... Though, I did have something else on my mind pretty much the entire day....
Just watch your weight and strength levels closely. Definitely be weary of the loss of lean mass.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Just watch your weight and strength levels closely. Definitely be weary of the loss of lean mass.
I'm definately not losing weight quickly, and judging from the mirror I seem to be ripping up slowly, can see triceps easier, and more def in my back over time.

I'm kind of tempted to stop my cut short, start Westside again, and clean bulk or maintain. I dunno....


Posted by: yellowmoomba

Looks good in here

It's good to see someone else doing an U/L split.


Posted by: Seanp156

Quote:
Originally Posted by yellowmoomba
Looks good in here

It's good to see someone else doing an U/L split.
Thank ya sir.


Posted by: fufu

I'm also doing a cut and I'm starting to worry if my bad workouts are due to weight loss. There are a bunch of other factors but time will tell.


Posted by: Seanp156

Quote:
Originally Posted by fufu
I'm also doing a cut and I'm starting to worry if my bad workouts are due to weight loss. There are a bunch of other factors but time will tell.
Yeah, I'm not sure.... I've just been feeling "out of it" the last 2-3 days...


Posted by: AndrewSS

How low do you wanna cut too ?


Posted by: Seanp156

Quote:
Originally Posted by AndrewSS
How low do you wanna cut too ?
Weight or BF% ?


Posted by: fufu

Quote:
Originally Posted by Seanp156
Yeah, I'm not sure.... I've just been feeling "out of it" the last 2-3 days...
Could just be the natural cycles your body goes through. For the past 2 1/2 weeks I've been getting shitty sleep. As of a few days ago I've been sleeping alot better and feeling better.


Posted by: Seanp156

Quote:
Originally Posted by fufu
Could just be the natural cycles your body goes through. For the past 2 1/2 weeks I've been getting shitty sleep. As of a few days ago I've been sleeping alot better and feeling better.
Maybe I'm having man PMS .


Posted by: MJH

Nice SLDL's sean.


Posted by: Seanp156

Thank ya.


Posted by: gwcaton

Quote:
Originally Posted by Archangel
Hey my Friend, we cant have GREAT w/o's all the time, and you still did it and put up some solid #'s!!! Keep that chin up and heart light my Friend!!!
You heard Angel Now heed his advice or heads will roll


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
I'm definately not losing weight quickly, and judging from the mirror I seem to be ripping up slowly, can see triceps easier, and more def in my back over time.

I'm kind of tempted to stop my cut short, start Westside again, and clean bulk or maintain. I dunno....
Ah, the eternal struggle of a weightlifter. Tis a paradox for all time...


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Ah, the eternal struggle of a weightlifter. Tis a paradox for all time...
Hehe


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
My head just wasn't in the game for squats today...
Its tuff to squat when your not 100% into the game bro...dont sweat it!

Hows your diet been? Whats your current BF%? Also how long have you been cutting for and what do your macros look like?

If I were you I wouldngt go for a weight goal....rather go for a BF% goal.....its to easy to keep cutting beyond what you need and lose LBM rather then just getting down to a set BF%.

But you know what I've been telling you what to do for the longest time....ditch the cutting and grow! But I understand you set a goal and are determined to reach it so I'm 100% for it!


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Its tuff to squat when your not 100% into the game bro...dont sweat it!

Hows your diet been? Whats your current BF%? Also how long have you been cutting for and what do your macros look like?

If I were you I wouldngt go for a weight goal....rather go for a BF% goal.....its to easy to keep cutting beyond what you need and lose LBM rather then just getting down to a set BF%.

But you know what I've been telling you what to do for the longest time....ditch the cutting and grow! But I understand you set a goal and are determined to reach it so I'm 100% for it!
Thanks DB... I honestly don't know my current BF%... The only way I can measure it is an electronic scale which we all know aren't that accurate.... It reads around 15-16% , but I think I'm a little closer to 13-14%. Weight I'm not sure, I'm weighing in tomorrow moring, last night before bed it was 181lbs. My BF goal is 10%

As for diet, I haven't really kept track of macros, and total calories, I've just been lowering my overall intake(primarily from carbs, but some other sources as well) slowly since I started, and eat less carbs on rest days. Maybe I should take the time and keep track of my macros, but I don't really want to .

__________________________________________________ _

Anyway I really had a pretty good workout today. DB Benches weren't anything special, but I don't expect them to be great after military press and pullups, plus form was 100% and I went really slow on the eccentric and paused about 1-2 secs at the bottom, really got pretty sore.

The military presses were good too, 105 x 4 sets of 6 is the best I've done for 6 reps so far.

I also did full cleans from the ground for the first time today... I'm sure form wasn't great, but it was satisfying to make the lifts.

Standing BB Military Press
105lbs x 4 sets x 6 reps (last 2 reps on last set were pretty hard)
60 sec RI's

Parallel Grip Pullups (These felt GREAT, and relatively easy today)
BW x 3 sets x 6 reps

BW x 5 + 1 reps (I MAYBE could've made the 6th without setting up again if I really pushed it)
60 sec RI's

DB Flat Bench Press
50lbs x 3 sets x 8 reps
45lbs x 7 reps
40lbs x 8 reps
60 sec RI's

Dorsi Flexor Machine Rows
120lbs x 5 sets x 8 reps
60 sec RI's

Skull Crushers (cut it down to 3 sets instead of 5, 5 isn't needed)
50lbs x 2 sets x 8 reps (too light)
60lbs x 8 reps

Cleans
warmups with bar x 5-6 reps
warmups with 95lbs x 4 reps

137lbs x 0 (didn't get under it fast enough, just made me more determined to get it)

137lbs x 1 (decent form) PB
137lbs x 1(kinda shitty form)
137lbs x 1(better than shitty form )

stretch....... Great workout overall.


Posted by: fufu

Nice workout, I've been curious about trying cleans. How often do you do them?


Posted by: Seanp156

Quote:
Originally Posted by fufu
Nice workout, I've been curious about trying cleans. How often do you do them?
Thank ya. Well, today was my first day ever doing REAL cleans... I've done Hang Cleans on and off in the past, never been real consistant with em. I've also done hang pulls just to work on pulling speed, but again nothing hardcore.


Posted by: Seanp156

Weight this morning was 181.8lbs.


Posted by: yellowmoomba

I like your upper/lower split exercise selection

Looks good!


Posted by: Seanp156

Quote:
Originally Posted by yellowmoomba
I like your upper/lower split exercise selection

Looks good!
Most of it I got from a template that Cowpimp provided, and I just changed maybe 2-3 exercises total.


Posted by: Seanp156

Another good workout today, I tried Sumo deadlifts for the first time in a LONG time (almost a year ). They felt GREAT actually, very very little stress on the lower back, and my hips didn't feel like the were going to pop out like they used to.

I'm making a lot of good pro