S20 Workout Journal [Forum Archive]

-->

Pages: 1 2 3 4 5 6 7 8 9 10

S20 Workout Journal

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

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Grab a drink! It's NYE!! We are off to party.

did that last night, hehehe....believe it or not, tonight's gonna be a quiet night...besides my son is sick, so we want to be with him

poor guy...got a cold or something....

but we got to go out last night, so I don't mind too much

Posted by: Stewart20

Quote:

Originally Posted by Double D

Nice short and sweet workout.

it wasn't really so sweet

20 rep anything is a killer

Posted by: Stewart20

HAPPY NEW YEAR TO EVERYONE!!!

Try not to get TOO drunk

Posted by: Malley

No drinkin for me, cutting remember!

Posted by: Stewart20

Jan 1 -- HAPPY NEW YEAR! -- Upper

Dips
BW+135 x 7
* This was fricken rediculous

DB Rows
130 x 6

Close Grip Bench Press
315 x 3
* Gotta work on this a bit....

Pullups
BW+35 x 7

EZ Bar Curls
135 x 6

Posted by: Triple Threat

Happy New Year, Stew. BW+135?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Happy New Year, Stew. BW+135?

Same to you buddy....

yeah, tell me about it, I surprised myself on that one

Posted by: Malley

I am very happy with seeing those pulling numbers really starting to jump. You about got me there. I thought I was getting a hand up on ya. Very nice workout!

Posted by: Burner02

Happy New year, mi amigo!
May it be even better than last!

Posted by: fufu

Incredible dips!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

Happy New year, mi amigo!
May it be even better than last!

hey there my resident bouncer friend....here's hoping 2007 is a great year for all of us

Posted by: Stewart20

Quote:

Originally Posted by fufu

Incredible dips!

thanks man! one day I hope to get 4 plates for reps...

Posted by: Stewart20

Quote:

Originally Posted by Double D

I am very happy with seeing those pulling numbers really starting to jump. You about got me there. I thought I was getting a hand up on ya. Very nice workout!

now you didn't really think I was going to let that happen did you??

Posted by: Burner02

is there another challenge coming up?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

is there another challenge coming up?

Are you in?

Posted by: Malley

Challenge for what? I am game. I would love to do the dips challenge since I am very good at that, however I dont have a dip belt. What else could it be? Trips has me killed on squats, you on bench, and I win on squat. What else could there be?

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Trips has me killed on squats

Did you maybe mean DLs? My squat sucks.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Challenge for what? I am game. I would love to do the dips challenge since I am very good at that, however I dont have a dip belt. What else could it be? Trips has me killed on squats, you on bench, and I win on squat. What else could there be?

A hot dog eating contest??? Oh wait, you are cutting,,,oooops

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

A hot dog eating contest???

Did you see the hot dog eating contest on ESPN? Some skinny (I think) Chinese guy won it. I got a stomach ache just watching those people eat like that.

Posted by: Malley

Yes Trips thats what I mean deads. As far as hot dogs goes, I dont really like hot dogs. They are kinda gross.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Are you in?

wish I could...I still gotta see what the next week holds...

Posted by: Stewart20

ok so everyone is in, but WHAT ARE WE DOING??

Posted by: Burner02

lifting weights...a little cardio....eating reasonably healthy...in the hopes of getting bigger and leaner...and more attractive to the opposite sex. And that..is what it all comes down to: How you look nekkid for your significant other.

Posted by: Stewart20

Jan 3 -- Lower Body

Trap Bar Deads
410 x 6
230 x 20

Hyperextensions
BW+50 x 12

Calf Raise
BW+135 x 12

Posted by: Burner02

I think I'd get light headed from all those reps on those exercises...

Posted by: Stewart20

Quote:

Originally Posted by Burner02

I think I'd get light headed from all those reps on those exercises...

I did get a little lightheaded, hehe....the weight was too light for 20 reps on these, I rifled through them without even taking a break, but damn I was winded and dizzy when I was done

Posted by: Burner02

hate that feeling...
nice amount of weight for being...light....

Posted by: Archangel

Impressive w/o's BRother 20, hope your Holidays where GREAT my Friend!!!

Posted by: yellowmoomba

Look!! Another 20 rep set

Niiiiiiiiiice

Posted by: Stewart20

1/6 -- Push 1

ATG Squats
250 x 6
250 x 6

Decline Bench Press
305 x 4
305 x 4

Overhead Press Top Range (12" range)
205 x 4
205 x 4

Overhead Triceps Extensions
115 x 6
switch to:
1 arm db extensions
40 x 6

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

1/6 -- Push 1

ATG Squats
250 x 6
250 x 6

Decline Bench Press
305 x 4
305 x 4

Overhead Press Top Range (12" range)
205 x 4
205 x 4

Overhead Triceps Extensions
115 x 6
switch to:
1 arm db extensions
40 x 6

What's the new plan big fella ?

Posted by: Triple Threat

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

What's the new plan big fella ?

The new plan is officially........

The I Don't Have A Plan Plan

or at least the flavor of the week is just to separate push and pull type workouts, plan to workout every other day, rotate between a few different exercises per bodypart (ala DC) and try to do 2 sets of each exercise for heavy weight (up to 6 reps)

I don't really care for the rest pause sets, and 3 sets is too many per, so I will go with the happy medium of 2 sets

BTW...Those ATG squats are a whole different ballgame than power squats, that's for sure....damn they are tough

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Impressive w/o's BRother 20, hope your Holidays where GREAT my Friend!!!

The holidays were great Archie, especially with the new addition to the family

how did yours go>?

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

BTW...Those ATG squats are a whole different ballgame than power squats, that's for sure....damn they are tough

I went through the same thing when I switched. Humbling, ain't it?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

I went through the same thing when I switched. Humbling, ain't it?

yeah, it is, but at the same time it isn't...it is really a totally different movement, so you can't compare the two. A power squat is using your posterior muscles, and the full squat is using more quads. I guess all it tells me is that my quads are weak compared to my hamstrings and back

Posted by: Burner02

The truth is in the iron..and the truth shall set ye free!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

The truth is in the iron..and the truth shall set ye free!

well I am Free at last, free at last, thank God almighty I am free at last!!!

Posted by: yellowmoomba

You are FAR from free...........You have a wife and baby

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

You are FAR from free...........You have a wife and baby

uh, nice to ruin my moment there buddy

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

uh, nice to ruin my moment there buddy

Welcome back to reality

Shouldn't you be working anyway

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Welcome back to reality

Shouldn't you be working anyway

i could ask you the same question, Mr. switzerland

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

i could ask you the same question, Mr. switzerland

Over the next two months you can call me:

Mr. Madrid
Mr. Montreal
Mr. Zurich
Mr. Toronto
Mr. Vegas

I'm the travelling man...........

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Over the next two months you can call me:

Mr. Madrid
Mr. Montreal
Mr. Zurich
Mr. Toronto
Mr. Vegas

I'm the travelling man...........

damn man, that's a lot of travelling. If I were 25 and single, I would say you had the best job in the world. however, having a new baby at home and having to leave that much, I don't envy you at all....

but I am sure you make a hell of a lot more $$$$ than me, so I guess that's the tradeoff eh?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

It's more travelling than I like but someone's got to pay the bills. I don't see the second quarter being that travel intensive.

Posted by: Stewart20

Jan 8 -- Deadlifts

Fun with deadlifts day!
225 x 5
315 x 5
405 x 1
405 x 1
405 x 1
405 x 1
365 x 4

Seated DB Curls
50 x 6
50 x 5
65 x 3
65 x 3

Trap Bar Shrugs
365 x 6
365 x 6

stayed away from failure today and I feel great now that I'm done...i need to remember this the next time I want to go to failure and get exhausted after the workout....this is much better, and I don't think there was anything wrong with what I lifted today

Posted by: Archangel

Fantastic w/o BRother 20!!! If ya feel great, then stick with it, impressive #'s too my Friend!!!

Posted by: yellowmoomba

Deads are always fun

How long are you resting b/w sets ?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Deads are always fun

How long are you resting b/w sets ?

it was about 2 and a half minutes. I am all about getting ready to lift the most weight in each set, I know you are more about conditioning, but I just figure if I wanted to get conditioned, I would just go running on my off days. I never bought into short rest periods and stuff for conditioning, I always thought lifting weights was to get strong, aerobics was to get fit, but that's just me, and what the hell do I know?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

I am into conditioning but not into running. My conditioning is based on short rest periods similar to sports. Why haven't you ever bought into it?? It's challenging. To each his own

Posted by: Malley

Thats alot of single deads!

Posted by: Burner02

good workout, Stew!
Dang Moomba...I want a job like yours!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Thats alot of single deads!

yeah, i think i overdid it, hehe...i feel ok this morning, a little stiff, but nothing bad. the worst part was that i decided to be brave and do all the lifts with a double overhand grip with no straps. i did use chalk thoguh, but wow, it makes it so much harder than using a mixed grip. never tried the hook grip though, but i am afraid to, cause I just know I would wind up bleeding somehow afterwards,

Posted by: Triple Threat

Posted by: Stewart20

Jan 10 -- Upper Body

incline bench press
275 x 3

275 x 3

225 x 8
That was fun

barbell rows (overhand grip)
230 x 6
260 x 3
260 x 3
260 x 3

dips
bw+145 x 4
bw+145 x 3

pullups
bw x 8
bw+50 x 4
bw+50 x 4
bw+50 x 3
bw+25 x 6
man these suck (relative to my other lifts)

Posted by: yellowmoomba

NIIIIIIIIIIIICE. You sure have some serious pushing power

Posted by: fufu

Those dips are insane, is that a PR?

Posted by: yellowmoomba

Quote:

Originally Posted by fufu

Those dips are insane, is that a PR?

I think S20 is a "4 plater"

Posted by: fufu

Posted by: yellowmoomba

Quote:

Originally Posted by fufu

is right.................

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

I think S20 is a "4 plater"

I'm a 4 plater too.

At the Chinese buffet.

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

I'm a 4 plater too.

At the Chinese buffet.

I was impressed (at first)........

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

NIIIIIIIIIIIICE. You sure have some serious pushing power

yeah, I know, pulling power is kinda lacking though

Posted by: Stewart20

Quote:

Originally Posted by fufu

Those dips are insane, is that a PR?

yeah, absolutely

you know you are lifting more weight than you probably should be when it takes you 5 minutes to just get the damn dip belt into position ,hehe

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I think S20 is a "4 plater"

I like that...it would have a lot more punch if it was really 4 plates, as opposed to 3 plates and a coffee cup saucer, hehe. the 10 looked funny tacked on the end of the 3 45s

Posted by: Stewart20

Quote:

Originally Posted by fufu

guys thanks for all the

remarks about the dips, but I was more impressed by the barbell rows to be honest, since you all know my pulling power is a little lacking compared to pushing. I had been doing rows underhand for so long, I was surprised to do that well overhand.

Oh and the inclines were a close second in the impressed department for me

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

I'm a 4 plater too.

At the Chinese buffet.

Posted by: yellowmoomba

You've definitely gotten alot stronger in the pulling department (I could make a bad joke here)....hahaha........but you have

Posted by: Burner02

looks like everybody beat me too all the good replies.
So, will go with the standard:
You're an ANIMAL!

The rows were awesome!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

You've definitely gotten alot stronger in the pulling department (I could make a bad joke here)....hahaha........but you have

yep, it took lots of practice too

Posted by: fufu

Then an awesome workout all around.

Posted by: Stewart20

Quote:

Originally Posted by fufu

Then an awesome workout all around.

why thank you

Posted by: Malley

Those numbers are definitly pretty solid. Seems like I havent seen a leg workout in a while?

Posted by: Stewart20

Quote:

Originally Posted by Double D

Those numbers are definitly pretty solid. Seems like I havent seen a leg workout in a while?

I did some squats on Saturday

i decided to split my workout (for the time being

) into 2 upper body days, then a deadlift and misc. exercises day and a squat and misc. exercises day, so I will be doing squats again tomorrow

it's hard to do a good leg workout when you work out at home. What is there to do besides squats and lunges and I personally HATE lunges, so I am gonna just keep it simple, maybe I will alternate between full squats and power squats and alternate deadlifts and trap bar deads...who knows

Posted by: Malley

They say if you work on the lifts you normally dont do or hate you will see great results. Hell I hate squats!

Posted by: camarosuper6

Quote:

Originally Posted by Stewart20

Jan 10 -- Upper Body

incline bench press
275 x 3

275 x 3

see... thats what Im talking about.. Brute strength.

Good numbers... how tall and how much do you weigh?

Posted by: Stewart20

Quote:

Originally Posted by camarosuper6

see... thats what Im talking about.. Brute strength.

Good numbers... how tall and how much do you weigh?

well, I was taking a page out of your book and decided to just go heavy yesterday

I am 5'10" about 225, a little too much bf, maybe like 15%, but nothing too bad. gotta keep eating to keep lifting these weights that's for sure

Posted by: Malley

I know what you mean about gotta keep eating if you want to keep lifting those weights. Once I started to cut my numbers decided to as well.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I know what you mean about gotta keep eating if you want to keep lifting those weights. Once I started to cut my numbers decided to as well.

as long as I don't get any "fatter" than I am now, I can live with it if my numbers and strength keep going up. i would rather be able to beat the crap out of people than to look super ripped on the beach for 3 months out of the year.

like, I don't need to see every single muscle separation in my back, if that back can row 300 pounds and deadlift 500, know what I mean?

Posted by: b_reed23

those are some NICE numbers on your dips

Posted by: Stewart20

Quote:

Originally Posted by b_reed23

those are some NICE numbers on your dips

HEY there! she made an appearance! WooHoo!!

Posted by: camarosuper6

Yep.

Eat like you mean it.

I never worry about dieting when Im thinking about gaining strength.

Posted by: Malley

Its so funny. My wife made tuna helper last night. While I shouldnt eat it I didnt have much of a choice. So I had her put 3 or 4 cans of tuna in it. More protein more protein!

Posted by: Archangel

My Goodness Brother 20, HUGE #'s bein tossed about!!!

Posted by: Burner02

Think abot this, stew...
look at a marathon runer...look like starving ethiopians...
lookat olympic sprinters...they are huge...no fat...

Go do some interval/sprint work...don't give up the muscle...give up the fat...
dam...I need to practice what I preach, eh?

Posted by: Stewart20

Jan 12

Full Squats
290 x 5
290 x 4
290 x 5
almost...back...to...300...lol

DB Curls
65 x 4
65 x 4

upright rows
160 x 5 PR
160 x 5
these were to nipple level to emphasize the side delts... I guess

static hold with trap bar
410 x 10 seconds
410 x 7 seconds

Posted by: Archangel

Excellent w/o BRother 20, you'll blow right by 300 no problem!!!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

That's about it. Squats, lunges, SLDLs, DLs, good mornings. Not a lot of variety, but effective.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Jan 12

Full Squats
290 x 5
290 x 4
290 x 5
almost...back...to...300...lol

You weren't tempted to throw another 10 on there?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

You weren't tempted to throw another 10 on there?

well, I was using this device I have called the "Top Squat" which basically is an attachment that adds handles to the bar, so it kind of looks like a safety squat bar (my shoulders have been bothering me from holding the bar lately, this saves them since your hands are in front of you), and it weighs 15 pounds, so I had 2 45s and a 25 on each side and didn't feel like adding any more plates

next time

Posted by: Malley

300, no problem. Your a pr machine. You got it!

Posted by: Stewart20

Jan 14

Decline Bench Press
315 x 5
315 x 4

Chest Supported Rows
4 plates x 4
4 plates x 4
200 x 4
200 x 3

Close Grip Bench Press
315 x 3
315 x 2
triceps were fried here, oh well

Chinups
BW+75 x 3
BW+75 x 3
BW+75 x 3
BW+75 x 3

Posted by: Malley

I do believe the chest supported rows have been explained here, but I missed it can you rexplain it for me? Like what do you use for this cables?

Posted by: Burner02

yeah...CGBP...only 3 reps w/ 3 plates....pathetic...

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

yeah...CGBP...only 3 reps w/ 3 plates....pathetic...

And you're doing this exercise with how many plates?

Awesome pressing strength there, Stew.

Posted by: Archangel

Jeesh, thats all???

Impressive #'s to say the least my Friend!!!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

And you're doing this exercise with how many plates?

Awesome pressing strength there, Stew.

oh...you didn't catch the extreme sarcasm?

I could do it w/ three plates....but it would be a 2-man lifting concept...

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

oh...you didn't catch the extreme sarcasm?

I caught it. I've been reading your posts long enough. Just felt like making an obnoxious reply.

Posted by: Stewart20

Jan 16

Trap Bar Deads
370 x 3 (10 sets)
back was hurtin' after this

upright rows
140 x 3 (8 sets)

db curls
55 x 3 (5 sets)

Trying something a little different based off of a chad waterbury program called anti-bodybuilding hypertrophy. i think i need to manage fatigue a little better and resist the urge to go to failure all the time. plus this will give me a break from super heavy weights for a while, as the highest % of 1RM is 80% for the 3 rep sets, and on the other days you start at 60% of 1rm. obviously, it's a bit more volume than I am used to, but hopefully the lack of failure and more volume will produce some size gains while I rest up my CNS for a few weeks. We'll see

Posted by: Malley

So was this day at 60%?

Posted by: Stewart20

Quote:

Originally Posted by Double D

So was this day at 60%?

yeah right, I wish 370 was my 60% 1RM for deads! That would put my 1Rm at around 615, not quite there yet my friend

The 3 rep sets are the 80% 1RM day, and let me tell you, you might look at 370 x 3 and say big deal, but after doing that for 10 sets, my back, my legs, and my ass are absolutely killing me today, I don't remember the last time I was this sore in my lower body, it's quite annoying actually

The 60% 1RM day calls for sets of 10 reps and 4 or 5 sets, so it's a lot of volume. Actually, 10x3 or 8x3 (for the upper body days) is still a ton of volume --for me anyway, but when you multiply poundage x sets x reps, the total tonnage of this plan is WAY more than I was doing with my 2 sets of VERY heavy weights.

for example, on the deads, if I did what I normally would do, you figure I would have done 2 or 3 sets at maybe 425ish and gotten 4 reps per set. If you multiply 425 x 3 sets x 4 reps, you get a total tonnage of 5100 pounds. If you multiply what I did yesterday, 370 x 10 sets x 3 reps, you get 11,100 pounds.

Now I am not exactly sure what this means, and if anyone can help me out, that would be great, but it is over twice the amount of total weight lifted as opposed to the old way. That has to be good for something right?

Oh, and YM would be proud of me, I used 60 second rests between sets

that's unheard of for me!

Posted by: Archangel

Great w/o BRother 20, movin some serious #'s in here!!!

Posted by: Stewart20

Jan 18

Incline bench press
235 x 3 (8 sets)

Barbell Rows
225 x 3 (8 sets)

Dips
BW+90 x 3 (8 sets)

Chinups
BW+45 x 3 (8 sets)

Fun with sets day today!

interesting side effect of doing all these sets is that by around set 5 or so, you really feel like you are in a groove on the exercise, I really felt the muscles that were supposed to be working work. On the chins, I really felt my lats moving the weight as opposed to my arms, it was nice.

Posted by: Triple Threat

Doesn't the total tonnage relate to the amount of work done? More tonnage, more work?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Doesn't the total tonnage relate to the amount of work done? More tonnage, more work?

that does make sense, but you have to figure out the point where the total tonnage actually makes a difference. For example, you can bench 300 x 6 for 2 sets which is 3600 pounds or you can bench 50 x 10 for 10 sets which equals 5000 pounds. obviously, the 50x10 isn't going to do crap for you, even though the total "tonnage" is more.

But I guess that's why there is so much uncertainty when it comes to weightlifting. I guess if we found the exact tonnage where you get the best results everyone would have it figured out and be doing the same thing.

Posted by: Malley

I didnt look at that to closely then did I? Nice pressing numbers like always.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I didnt look at that to closely then did I? Nice pressing numbers like always.

eh its nothing, its just a little deviation off the massive weights path for a while, give myself a break and add some more volume into the workouts.

Although, if you keep putting up numbers like you have been, i might have to rethink this plan and go back into battle mode

Posted by: Malley

I like what our doing there.

Posted by: Stewart20

Quote:

Originally Posted by Double D

I like what our doing there.

you like everyone's routines, who are you kidding?

Posted by: Triple Threat

He's stockpiling them for later use.

Posted by: Malley

Hey as long as it is showing progress I like it. However I like yours in general and its not even showing progress yet!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Hey as long as it is showing progress I like it. However I like yours in general and its not even showing progress yet!

yeah, we'll see what kind of progess I get out of it. It was a little disheartening doing inclines yesterday with 235 when I used 275 last time and bw+90 on the dips when I used bw+145 last time. But the intensity does pick up a bit. Next time I do the 80% of 1RM exercises, I will be doing 4 reps per set and the third time, you do 5 reps per set. So in that instance, you get to do either an 8x5 for uppers and a 10x5 for lowers! Now that might get interesting. 10 sets of 5 with 370 for trap bar deads

the cool thing is that techincally when the "cycle" ends (12 workouts, spaced every other day) you can reverse the days around, so the lighter days become the heavier days and vice versa, so you can keep the cycle going to 24 days spaced every other day. then test for new maxes and you can do it again if you want.

but yeah, I am tempted every day to go back to westside or another strength routine, but I am trying my best to stay the course. who knows, I might even decide to try to drop some BF and go the *gasp* bodybuilder route and get lean

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

10 sets of 5 with 370 for trap bar deads

Posted by: Archangel

Lookin fantastic in here my Friend, can I vote for the Bodybuilding route, I will be switching up myself and try a power routine after June possibly!!!

Posted by: Stewart20

Jan 20--ME Bench

Fuck it, doing westside again, I miss it

Incline Bench Press
135 x 8
185 x 3
225 x 3
250 x 3
275 x 1
295 x 1
315 x 1 PR
Got stuck in the middle but fought through it...

Dips
BW+135 x 5
BW+135 x 5
BW+135 x 5

Chest Supported Rows
140 x 12
140 x 10
140 x 10
140 x 8

Rear delt flies
40 x 8
40 x 8

upright rows
130 x 6
130 x 6

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Fuck it, doing westside again, I miss it

Like I said before, westside is like the faithful girlfriend who is always there, no matter how many times you stray.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Like I said before, westside is like the faithful girlfriend who is always there, no matter how many times you stray.

Good Stuff!!!

Excellent w/o Brother 20!!!

Posted by: yellowmoomba

You are funny "Mr Westside"..........

BTW - I AM proud of you for those 60 sec RIs

Posted by: Stewart20

Quote:

Originally Posted by Stewart20

Jan 20--ME Bench

Incline Bench Press
135 x 8
185 x 3
225 x 3
250 x 3
275 x 1
295 x 1
315 x 1 PR

Got stuck in the middle but fought through it...

i forgot my banana....sorry TT

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

You are funny "Mr Westside"..........

BTW - I AM proud of you for those 60 sec RIs

MR. westside....hmmm, I like that

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

i forgot my banana....sorry TT

That's better.

Posted by: Burner02

was'sup, Stew!

Posted by: Stewart20

Jan 22 -- ME Squat

Power Squats
135 x 10
225 x 5
275 x 3
295 x 1
315 x 1
365 x 1
stopped here, didn't want to get greedy, haven't done these in a while

RDLs
295 x 6
295 x 6
295 x 4
probably too heavy, felt it more in my low back even with good form, or supposed good form

GHR
BW x 8
BW x 7
BW x 6

Static hold hyperextensions/weighted decline crunches (ss)
20 seconds/BW+25 (behind head) x 10
20 sec/BW+25 x 10

Pullups
BW x 10
BW x 10
BW x 8

Posted by: Archangel

Killer w/o Brother 20, lookin STrong in here my Friend!!!

Posted by: yellowmoomba

Lifts look good.

How's the little one ?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Lifts look good.

How's the little one ?

oh the little one is a ball o joy! I haven't slept for more than 4 hours straight since october 28! it's so rough, but he is so cute and cool...he is growing and learning new things every day, I love it...he will be 3 months on the 28th...

how's yours doing? how old is she now?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

It tough to get mad at something cute

(even if they cause less sleep). "Baby Girl" will be six months on Wednesday.

Posted by: Triple Threat

For not having done those squats in a while, those are pretty good numbers.

Posted by: Bakerboy

I admire all you guys that train as hard as you do with babys.

Posted by: Malley

So whats the deal with power squats, what do you mean by that?

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

I admire all you guys that train as hard as you do with babys.

Training with babies is really hard, because you can't just drop them when you're donewith them like you can with dumbbells.

Posted by: Malley

Horrible Trips, just horrible.

Posted by: Archangel

How goes it Brother 20!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

So whats the deal with power squats, what do you mean by that?

Hey DD, whats goin on?

Anyway, power squats are simply what I call "powerlifting squats", wide stance, to parallel, as in a powerlifting meet.

Posted by: Malley

Had a 6 day weekend and took it easy, well as easy as I could I suppose. Alright I kinda figured that, but I didnt know if it was a new variation or what, thanks for clearing it up for me.

Posted by: Stewart20

Quote:

Originally Posted by Archangel

How goes it Brother 20!!!

not too bad arch, how are you?

So, are you gonna take the plunge to the Dark Side (powerlifting)???? In the words of the Emporer in Episode III of Star Wars.....

"DO IT!!"

It's fun to make all these star wars comparisons to weight training, either that, or I have way too much time on my hands,

And remember, once you cross over to the Dark Side, there is no going back....the Archangel we know and love will cease to exist, he will be consumed by Darth Archie!

so let's see how many powerlifters we can get to the Dark Side around here:

Darth Stew
Darth Threat
Darth D
Darth Pimp
Darth Archie???????

Sorry guys, the lack of sleep is really getting to me

Posted by: Triple Threat

Don't forget Seanp.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Don't forget Seanp.

Ahhh yes, Darth Sean....doesn't Squaggle and griffin do some powerlifting as well??

Add:
Darth Sean
Darth Squaggle
Darth Griffin

I sense a disturbance in the force..........

Posted by: Malley

Get some fuckin sleep man! You are going crazy!

Posted by: Stewart20

Jan 24 DE Bench

Speed Bench
210 x 3 (8 sets)

Floor Press
295 x 5
295 x 5
295 x 5

Chest Supported Rows (overhand grip)
160 x 7
160 x 6
160 x 6
160 x 6

Giant Set
plate raises 45 x 15/db upright rows 40 x 10/db rear delt flies 40 x 8
plate raises 45 x 15/db upright rows 40 x 10 /db rear delt flies 40 x 8

Posted by: Stewart20

Quote:

Originally Posted by Double D

Get some fuckin sleep man! You are going crazy!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

What am I - chopped liver ??????

Posted by: Archangel

Great w/o!!! LOVE the Star Wars stuff, keep it comin, Good Stuff!!!

Darth Archie, LOL, Awesome my Friend!!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

What am I - chopped liver ??????

oh, so you are a powerlifter now?? the dark side is reserved for powerlifters only buddy, although I gotta admit:

Darth Moomba

sounds pretty cool

Posted by: Burner02

suppose..better a sith order..than a quest for a ring.....

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

oh, so you are a powerlifter now?? the dark side is reserved for powerlifters only buddy, although I gotta admit:

Darth Moomba

sounds pretty cool

No......I'm not a PL but it's always fun to be in a club

Posted by: Triple Threat

He could always be a mascot.

Posted by: Malley

So what in the hell is the clubs name? They got the kikki club around here and then there was some dumb dog club, so what is this?

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

He could always be a mascot.

... I don't think so.

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

... I don't think so.

Would you prefer to be a groupie?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Would you prefer to be a groupie?

Perhaps a cheerleader?? you do a lot of one legged and one arm exercises, I am sure you have lots of balance...

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Perhaps a cheerleader?? you do a lot of one legged and one arm exercises, I am sure you have lots of balance...

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Posted by: Triple Threat

Just for you, YM.

Posted by: yellowmoomba

TT -

haha

Posted by: Archangel

How goes it BRother 20, must say, the "Dark Side" is calling, must fight................... the urge........................ to ...................... turn........................ against....................... all I.......................... have.................trained...................... .....so hard for....................

Que the Imperial Death March as "Darth Angel" walks in ........

Not just yet my Friend, LOL!!!

Posted by: Malley

Then when Archie?

Posted by: Archangel

Quote:

Originally Posted by Double D

Then when Archie?

Was planning on doing 2 shows this year, June and October, however I must admit.............................. PL is VERY appealing to me, so chances are I might start immediatly after my contest in June, and see where that leads me!!!

Posted by: Malley

Hell Archie just because they call it pl'ing doesnt mean you cant build serious muscle with it. I think you would be very suprised and pleased! My back is so much bigger now than it was 6 months ago!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

How goes it BRother 20, must say, the "Dark Side" is calling, must fight................... the urge........................ to ...................... turn........................ against....................... all I.......................... have.................trained...................... .....so hard for....................

Que the Imperial Death March as "Darth Angel" walks in ........

Not just yet my Friend, LOL!!!

HAHAHAHA I love it!! you've already turned buddy, you just don't know it yet

Posted by: Malley

Oh he knows it, deep down he knows it!

Posted by: Stewart20

Jan 26 -- DE Squat/DL

Box Squats
187.5 x 2 (10 sets)

Concentric Good Mornings with safety squat bar
170 x 6
190 x 6
220 x 5
new exercise...hard as hell, but at the same time, somewhat fun

DB side lunges
50 x 8
50 x 8
50 x 8
another new one, didn't like these as much...i got winded before my legs were really tired, but it still did some good. wanna build up the abductors and adductors to help with the wide stance squatting and deadlifting

superset
hyperextensions bw+50 x 10/decline crunches bw+35 x 8
hypers bw+50 x 10/decline crunches bw+35 x 8

chinups
bw+50 x 6
bw+50 x 6
bw+50 x 6

Posted by: Malley

Who are you kidding you dont like lunges at all.

Posted by: Archangel

Fantastic w/o, I HATE lunges, more power to ya my Friend!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Who are you kidding you dont like lunges at all.

Im not kidding anyone, I fricken hate them

Posted by: Malley

I think they are my favorite lift. I like doing very heavy weights with em. I always think about them improving my balance as well.

Posted by: Archangel

Quote:

Originally Posted by Double D

I think they are my favorite lift. I like doing very heavy weights with em. I always think about them improving my balance as well.

Its final, you are a sick, SICK man!!!

Posted by: Malley

Not the first time I heard that.

Posted by: Stewart20

Jan 27 -- ME Bench

Bench Press
135x 10
185 x 6
225 x 4
275 x 2
315 x 1
365 x miss
355 x 1
i wanted that 365 bad, got it halfway and got stuck. next week i shall have it

Incline bench press
255 x 5
255 x 5
255 x 5

Chest Supported Rows
165 x 6
165 x 6
165 x 6

Giant Set
db raises (1 db) 50 x 12/DB upright rows 40 x 12/rear delt flies 40 x 8

Posted by: Triple Threat

Good job on the benching. What's the best you've ever done?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Good job on the benching. What's the best you've ever done?

for the regular, flat bench, this ties the most I've ever done. I haven't done a heavy flat bench in at least 5 months, so I would say this isn't too shabby....my other lifts obviously have had some carry over, which is nice

Posted by: Malley

Bench going down? Seems like you were doing more than that before.

Posted by: Burner02

was'sup, Stew! again...nice #'s!

Posted by: Archangel

Isn't too shabby??!, heck I'd be ecstatic to HIT them #'s my Friend, keep it up!!!

Posted by: Stewart20

Jan 29 -- ME Squat/DL

Squats
135 x 8
185 x 6
225 x 4
275 x 2
315 x 1
385 x 1

Speed DLs (1 min rest)
315 x 1 (6 sets)

Glute-Ham Raises
BW x 8
BW+10 x 7
BW+10 x 6

Superset (2 sets)
Static Hyperextensions bw x /decline crunches bw+35 x

Pullups
BW x 10 (3 sets)

Posted by: Bakerboy

Killer! Nice job Stewart!

Posted by: Malley

Squats starting to look very good!!!!

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Jan 29 -- ME Squat/DL

Squats
135 x 8
185 x 6
225 x 4
275 x 2
315 x 1
385 x 1

That's not too shabby either.

You and DD are leaving me in the dust on squats.

Posted by: Stewart20

thanks guys....at least I am squatting more than I am benching, even if it is only 30 pounds difference

Posted by: Archangel

Great w/o BRother 20, good lookin #'s!!!

Posted by: yellowmoomba

I see you are still changing things up.

How's the boy?

Posted by: Stewart20

Jan 31 Upper Body

Incline bench press
275 x 4
275 x 3

Barbell Rows
260 x 4
260 x 4

Close Grip Bench Press
305 x 3
305 x 3

Chest Supported Rows (underhand grip)
180 x 6
180 x 6

Pullups
BW+25 x 6
BW+25 x 4

Upright Rows
110 x 12

DB Shoulder Press
50 x 12

Rear laterals
40 x 12

While I liked the setup of this workout, I was not happy at all with the performance. I just felt like crap, and the exercises did too. The weight went up, but it wasn't smooth, hopefully it was just a bad day, I've been tired the past couple of days anyway, and before anyone says overtraining, I know I haven't slept well this week, so I think that did it.

Posted by: yellowmoomba

Not getting much sleep due to the little one ????

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Not getting much sleep due to the little one ????

yeah, that and my chronic insomnia is acting up again....I go like a good week where I sleep great, then I go through a crappy week and so on, it really sucks, I never ever feel refreshed in the morning, and that is even with trying Ambien, melatonin and OTC sleep stuff....maybe I should just try nyquil....can you take that stuff if you aren't sick?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Try Red Wine and a Vicodine

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Try Red Wine and a Vicodine

ok, now how about COMMON household items...unless you have some vicodin you can send me

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

ok, now how about COMMON household items...unless you have some vicodin you can send me

When you average one surgery a year they are COMMON household items

Posted by: Archangel

AWESOME #'s Brother 20, hope to be "near" that someday!!! Good Stuff my Friend!!!

Posted by: Malley

Vicodin, I love those. They are so damn good for my toothaches I get now and then!!!!

Posted by: Stewart20

Feb 1 -- Heavy Deadlifts

deads
135 x 10
225 x 5
315 x 5
365 x 3
385 x 1
405 x 1
425 x 1
not a maximal effort, just heavy, for me

box squats (12" box)
225 x 5
225 x 5
225 x 5

Done...

I wanted to do crunches and hypers but my equipment was inaccessable since I am in the process of having my basement renovated, so I said screw it, didnt feel like digging them out.

box squats for reps are pretty tough, tougher than I thought. I figured I had 275 for reps in me, but nope, no way.

I know I have tried lots of things lately, but I keep getting drawn to the powerlifting workouts. I WILL do a competition at some point. Hopefully when my son gets a little older, I can look into joining a powerlifting gym and that will really help. I know there is a great one here on long island, and a lot of huge guys train there.

Posted by: Malley

So is the workout we were talkin about earlier out?

Posted by: Stewart20

Quote:

Originally Posted by Double D

So is the workout we were talkin about earlier out?

i was so busy at work this afternoon, i really didn't have time to think about it. i will still help you to put something together, i just don't know if i can stick to it anyway, so i might be better off not even starting...

Posted by: Malley

I kinda figured that, haha. I dont know man I often think whats the point of being this damn strong and not being able to move with it ya know? But to each is own. I will appreciate the help.

Posted by: Stewart20

you make it sound like I am a big brick block or something, hehe....I can move man, of course, I might not have the best stamina, and I might not make a good boxer or ultimate fighter, but I can play hockey with the best of them, plus when I catch you along the boards with your head down, you're gonna go through the glass!

Plus, I like the intimidation factor....I like having the perception that I will kick your ass, even if I can't fight for shit, I am sure it has to help with some people not wanting to mess with you, of course unless your name is Double D, where everyone wants a piece of you apparently,

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

you make it sound like I am a big brick block or something, hehe....I can move man, of course, I might not have the best stamina, and I might not make a good boxer or ultimate fighter,