Determined to be an animal! [Forum Archive]

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Determined to be an animal!

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Posted by: soxmuscle

I think he's referring to a 2 second descend, 3 second pause at the bottom, and then 1 second on the way up.

Good looking workouts in here.

Posted by: shiznit2169

Quote:

Originally Posted by katt

Nice workout! Explain those tempos to me, would you? I don't really understand them,, what does the 2-3-1 mean exactly?

Thanks!

As Soxmuscle stated, 2-3-1 means a 2 second eccentric (going down), 3 second pause at the bottom (in the hole), and then 1 second concentric (going up). I like to mix the tempos and variables around to keep my body from adapting and also to keep things interesting.

Posted by: soxmuscle

You love that 3 second pause in your hole...

Posted by: shiznit2169

Friday's Workout

A1: Deadlifts - 305/6x3
Rest 75secs
A2: OH Press - 135/5x3, 115/1x3
Rest 75secs

B: BB RDL's - 165/2x12
Rest 45secs

C: Flat DB Bench - 60/2x12
Rest 45secs

D: Pullups - bw/10,8
Rest 45secs

Posted by: shiznit2169

Unloading Week

Monday

A1: Squats - 185/2x10
RI = 30s
A2: CG Seated Row - 145/2x10
RI = 30s

B: Standing OH Press - 85/2x10
RI = 30s

C: DB RDL's - 50/2x10
RI = 30s

D: Chinups - bw/10,8
RI = 30s

E: Dips - bw/1x15

I was so out of it today. I have a cold and my chest and throat is filled with phlegm. It was hard to breathe and my diet was crap over the weekend. Good thing it's unloading week. Perfect timing.

Posted by: katt

I don't like to workout when I'm sick... Looks like it was perfect timing for you with your deload!

Posted by: shiznit2169

Wednesday

A1: Deadlift - 205/2x10
RI = 60s
A2: BB Row - 155/2x10 (tempo 3-1-1)
RI = 60s

B1: Decline DB Bench - 50/2x10
RI = 60s
B2: Face Pulls - stack#8/2x10
RI = 60s

C: BB RDL - 155/2x10 (tempo 1-3-1)
RI = 60s

D: DB Lunges - 35/1x10, 40/1x10
RI = 60s

Name the person who said this

"You aren't alive if you can't do the deadlift"

Hint: He's one of the greatest strongmen in history

Posted by: goob

Good workout Shiz. As to the question - "I Have'nt a fucking scooby"

Posted by: shiznit2169

The answer to that quote is Jón Páll Sigmarsson

Friday

A1: Squat - 185/1x8, 165/1x8, 135/1x10 (tempo 1-3-1)
RI = 60s
A2: 1-legged RDL - 40/2x16 (8 each leg)
RI = 60s

B1: DB Incline Bench - 50/2x12
RI = 60s
B2: 1-arm DB Row - 50/2x12
RI = 60s

C: Pistol Squat - bw/2x16 (8 each leg)
RI = 60s

D: Chinups - bw/2x6, bw+25/1x6
RI = 60s

Posted by: shiznit2169

Monday

A: Deadlift - 135/1x6, 225/1x3, 275/1x2, 315/1x1, 365/1x1, 225/1x6
RI = 60s

365 felt heavy. Haven't done a 1RM lift in a long time

B: Standing OH Press - 85/1x6, 105/1x3, 120/1x1, 135/1x1, 145/fail
RI = 60s

C: DB Bulgarian Squat - 40/2x16 (8 each leg)
RI = 30s

D: WG Pulldowns - 130/2x8
RI = 30s

E: DB Bench Press - 70/2x8
RI = 60s

F: DB Shrugs - 80/2x10
RI = 30s

Posted by: shiznit2169

Wednesday

A1: Squats - 135/1x6, 185/1x3, 205/1x3, 225/1x1, 245/1x1, 205/1x6
RI = 60s
A2: Chinups - bw/1x6, bw+10/1x3, bw+25/1x1, bw+45/1x1, bw+70/1x1, bw+25/1x6
RI = 60s

B: DB RDL - 70/2x8
RI = 45s

C: Dips - bw+25/2x8
RI = 45s

D: CG Seated Row - 130/2x8
RI = 45s

E: Prone incline rear delt raise - 12/2x10
RI = 45s

Posted by: DOMS

You tear the shit out of me on upper body!

Solid workout, shiz!

Posted by: shiznit2169

Thanks

Posted by: shiznit2169

Friday

A1: BB RDL - 225/3x3
RI = 75s
A2: DB Bench Press - 80/3x3
RI = 75s

B: Front Squat - 155/2x8
RI = 45s

C: WG Pullups - bw/2x8
RI = 45s

D: Walking DB Lunges - 40/1x20 (10 each leg)

Posted by: shiznit2169

Monday

1a) Squat - 5/1/1 - 165/3x8
RI = 60s
1b) Seated Row - 1/1/1 - 145/3x8
RI = 60s

Squats was light and easy. Haven't done slow negs in a while so wanted to see where i was at. Will bump up the weight next time.

2a) DB Bench - 5/1/1 - 55/3x8
RI = 60s
2b) DB RDL's - 1/1/1 - 55/3x8
RI = 60s

Too light. Will bump it up.

3) Seated DB Curls - 30/2x10
RI = 30s

4) Facepulls - 80/2x10
RI = 30s

Posted by: shiznit2169

Wednesday

1) Hang Power Clean - 135/6x2
RI = 30s

2) Incline DB Bench - 65/3x6
RI = 60s

3) Chinups - bw+35/2x5, bw+25/1x5
RI = 60s

4) T-Bar Row - 135/2x10
RI = 60s

5) Iso-Squat - bw/2x60s
RI = 60s

Buuuuurn

Posted by: shiznit2169

Friday

1a) Deadlifts: 5/1/1 - 225/3x8 RI = 60s
1b) Pullups: bw/2x8, bw+25/20sec negs RI = 60s

2a) Seated DB OH Press: 1/1/1 - 45/3x8 RI = 60s
2b) DB Bulgarian Squat: 1/3/1 - 45/2x8 RI = 60s

3) Hammer Curls: 35,30/2x10 RI = 30s

Posted by: shiznit2169

Monday

1a) Squats: 5/1/1 - 185/3x8 - RI = 60s
1b) Seated Row: 1/1/1 - 160/3x8 - RI = 60s

2) DB Bench: 5/1/1 - 65/3x8 - RI = 60s

3) 1-leg RDL: 1/1/1 - 55/2x8 - RI = 30s (2 sets each leg)

4) BB Curls: 1/1/1 - 85/1x8, 65/1x8 - RI = 30s

5) Prone Incline Rear Delt Raise: 1/1/1 - 15/2x8 - RI = 30s

Posted by: Witchblade

I might start referring newbies to your journal. Watch and learn what you'll achieve with effective simplicity.

Posted by: shiznit2169

Quote:

Originally Posted by Witchblade

I might start referring newbies to your journal. Watch and learn what you'll achieve with effective simplicity.

By all means, go ahead if you want to. It doesn't make sense to make everything complicated. Just stick with the basics and change up the variables. It works.

Posted by: shiznit2169

Wednesday

Incline DB Bench: 70/2x6, 60/1x6 - RI = 60s

Hang Clean: 135/6x2 - RI = 30s

Chinups: bw+45/3x5 - RI = 60s

Dips: bw/2x10 - RI = 30s

Iso-Squat: bw/1x75secs, bw+95/1x50secs

Posted by: shiznit2169

Friday

1a) Deadlifts: 5/1/1 - 245/3x8 - RI = 60s
1b) Pullups: 1/1/1 - bw+15/2x8, bw+25/20 sec neg - RI = 60s

2a) OH Press: 1/1/1 - 85/2x8 - RI = 60s
2b) Bulgarian Squat: 1/3/1 - 50/2x8 - RI = 60s

3) Face Pulls: 80/1x10, 90/1x10 - RI = 30s

Posted by: shiznit2169

Monday

1a) DB Bench: 1/5/1 - 60/3x8 - RI = 90s
1b) DB RDL's: 1/1/1 - 60/3x10 - RI = 90s

2a) Squats: 1/5/1 - 205/1x8, 185/2x8 - RI = 90s
2b) Seated Cable Row: 1/1/1 - 145/3x10 - RI = 90s

3) Bent-over Rear Delt Raise: 12.5/2x10 - RI = 30s

Posted by: shiznit2169

Wednesday

1) Hang Clean: 135/4x2, 155/2x1 - RI = 30s

2) DB Incline Bench: 70/1x3, 80/1x3, 85/1x3, 40/1x20 - RI = 75s

3) Yate's Row: 155/3x10 - RI = 60s

4) Iso-Squat: bw/60sec, bw+10/50sec (holding 10lb plate with arms extended)

Posted by: fUnc17

You seem to change exercises alot. What are your goals?

Posted by: shiznit2169

Quote:

Originally Posted by fUnc17

You seem to change exercises alot. What are your goals?

It may look like it but it really isn't. Most of the exercises are the same every Monday, every Wednesday and every Friday. I cycle through strength, hypertrophy and power phases which means i play around with the variables (repetitions, volume, intensity, RI and so forth).

As for my goals, i don't have anything specific really. I just train hard, eat right and live my life. Being a junior in college is tough as it is already so i am just maintaining what i have now and will worry about specifics later.

Posted by: shiznit2169

Friday

1) Deadlifts: 275/1x3, 315/1x6, 335/1x3, 225/1x8 - RI = 90s

2) Pullups: bw+25/3x5 - RI = 75s

3) Seated OH Press: 1/3/1 - 50/3x8 - RI = 60s

4) High-Box Step-up: 40/2x12 (6 reps each leg) - RI = 60s

Posted by: goob

Nice deadlifting Shiz.

Posted by: shiznit2169

Monday

1a) Squats: 205/1x3, 225/1x1, 245/3x3, 225/1x5 - RI = 60s
1b) Supported T-bar Row: 105/2x8, 55/1x8 (1-3-1) - RI = 60s

2) DB Bench: 80/1x3, 90/1x5, 80/1x5 - RI = 60s

3) DB RDL's: 80/1x3, 90/1x5, 80/1x5 - RI = 60s

4) Face Pulls: 90/1x10, 100/1x10 - RI = 30s

Posted by: shiznit2169

Wednesday

Did not work out

Fatigue, Soreness, Dehydrated = day off

Posted by: shiznit2169

Friday

1a) Sumo Deadlifts: 135/1x5, 225/1x3, 275/1x6, 305/1x6, 275/1x6 - RI = 75s
1b) CG Seated Row: 145/1x6, 160/1x6, 175/1x6 - RI = 75s

2) Push Jerk: 85/1x4, 105/1x2, 115/1x1, 135/1x2, 145/1x1, - RI = 60s

3) Bulgarian Squat: 40/2x10 - RI = 60s

4) DB Flyes: 30/2x8 - RI = 30s

Posted by: shiznit2169

Monday

1a) Squats: 225/1x1, 245/1x1, 265/1x1, 225/1x3
1b) T-Bar Row: 95/1x6, 120/1x6, 145/1x6, 95/1x6 (tempo: 1-3-1)
RI = full recovery

2) Incline DB Press: 60/3x6 (tempo 1-3-1) - RI = 75s

3) 1-leg RDL: 50/3x6 (each leg) - RI = 45s

4a) Hammer Curls: 30/1x15
4b) Seated bent over rear delt raise: 15/1x15

Posted by: shiznit2169

Thursday

1) Decline DB Bench: 65/2x8 - RI = 45s

2) Deadlifts: 135/1x5, 225/1x3, 275/1x2, 315/1x1, 370/1x1 - RI = 75s

3) Clean and Jerk: 115/3x3 - RI = 45s

4) Walking DB Lunges: 40/2x20 (10 each leg) - RI = 45s

5) Chinups: bw+25/2x6 - RI = 45s

Posted by: shiznit2169

Monday

1) Squats: 205/3x6 - RI = 75s

2) BB Row: 185/3x6 - RI = 75s

3) DB RDL's: 70/3x6 - RI = 75s

4) DB Bench: 70/3x6 - RI = 75s

5) Bent over rear delt raise: 15/2x10 - RI = 30s

Posted by: shiznit2169

Wednesday

1) Deadlifts: 275/3x6 - RI = 75s

2a) Standing OH Press: 105/3x6 - RI = 60s
2b) Chinups: bw/3x6 (tempo 3-1-1) - RI = 60s

3a) Step-ups: 40/2x12 - RI = 60s
3b) Dips: bw/2x12 - RI = 60s

Posted by: DOMS

Damn, Shiz! Those Chin-ups and Dips are great!

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

Damn, Shiz! Those Chin-ups and Dips are great!

Thanks, DOMS.

Posted by: shiznit2169

Friday

1a) DB Bench: 75/4x4 - tempo (1-3-1) - RI = 60s
1b) CG Seated Row: 145/4x4 - tempo (1-3-1) - RI = 60s

2) Seated DB OH Press: 40/4x8 - RI = 30s

3) WG Pulldown: 115/4x8 - RI = 30s

4a) DB Front Raise: 12/2x8 - RI = 30s
4b) Rear Delt Raise: 12/2x8 - RI = 30s

5) Hammer Curls: 25/2x10 - RI = 30s

Posted by: goob

Nice rowing Shiz!

Posted by: shiznit2169

Quote:

Originally Posted by goob

Nice rowing Shiz!

Thanks man

Posted by: shiznit2169

Monday

1) Squats: 225/4x4 - RI = 90s

2a) RDL: 225/4x4 - RI = 90s
2b) Standing Calf Raise: 200/4x4 - RI = 60s

3) DB Lunges: 30/4x8 - RI = 30s

4) Pistols: bw/4x8 - RI = 30s

Posted by: shiznit2169

Wednesday

1a) BB OH Press: 115/4x4 - RI = 60s
1b) BB Curls: 85/4x4 - RI = 60s (tempo: 3-2-1)

2a) DB Shrugs: 80/4x4 - RI = 60s
2b) Dips: bw/4x4 - RI = 60s (tempo: 3-2-1)

3) DB Bench: 50/4x8 - RI = 30s

4) Pullups: bw/3x6 - RI = 30s

5) Pullovers: 30/2x10 - RI = 30s

Posted by: shiznit2169

Friday

1) Squats: 225/3x6 - RI = 75s

2) RDL's: 225/3x6 - RI = 75s

3) DB Lunges: 35/2x12 - RI = 30s

4) 1-leg RDL: 40/2x12 - RI = 30s

Posted by: shiznit2169

Monday

1a) DB Bench: 75/3x6 - RI = 60s
1b) CG Seated Row: 145/3x6 - RI = 60s

2) Seated DB OH Press: 45/8,8,8,6 - RI = 30s

3) WG Pulldown: 115/4x8 - RI = 25s

4a) DB Front Raise: 15/2x8 - RI = 30s
4b) Rear Delt Raise: 15/2x8 - RI = 30s

5) DB Curls: 30/1x12

6) Rope Pulldown: 90/1x12

Posted by: shiznit2169

Wednesday

1) Squats: 245/3x3 - RI = 90s

2) RDL's: 245/3x3 - RI = 90s

3) Sumo Deadlift: 205/4x8 - RI = 30s

4) Step-ups: 45/2x12 - RI = 30s

5) Iso-Squat: bw/60secs

Posted by: shiznit2169

Thursday

1) BB OH Press: 105/3x6 - RI = 60s

2) DB Shrugs: 90/3x6 - RI = 60s

3) Dips: bw+25/3x6 - RI = 60s

4) Chinups: bw+25/2x6, bw/1x6 - RI = 30s

5) DB Bench: 55/8,8,8,6 - RI = 30s

6) Pullovers: 40/2x10 - RI = 30s

I did tomorrow's workout today because i am flying home for the holidays.

Posted by: Pylon

Happy New Year, Shiz!

Posted by: shiznit2169

Tuesday

1a) Squat: 225/3x5 - RI = 60s
1b) Seated Cable Row: 145/3x10 - RI = 60s

2a) DB Bench: 70/3x8 - RI = 60s
2b) DB RDL's: 70/3x8 - RI = 60s

3) Face Pulls: 80/1x8, 90/1x8 - RI = 30s

Posted by: shiznit2169

Thursday

1) Hang Power Clean: 135/3x2 - RI = 30s

2) Chinups: bw/1x8, bw+25/1x8, bw+35/1x5, bw/1x7 - RI = 60s

3) Incline DB Press: 60/8,8,7 - RI = 60s

4) Farmer's Walk: 60 x 1 trip (about 60 feet)

My body is just so banged up now. Ever since i started lifting in March of 2005, i have been invulnerable to injuries up until last December during Christmas break. I tweaked my right shoulder doing OH Presses and it hasn't been the same ever since. I always feel slight discomfort when i do any kind of press (bench, OH, etc.). I also took a week off last week because of spring break and after two workouts so far this week, my right shoulder is still bothering me, i tweaked my left shoulder today but i think it's just soreness and my quads, glutes and hammys are killing me.

I no longer recover as fast as i used to and i have to do a lot more stretching and warmups just to raise my core body temperature and let my muscles get loose. I thought my body would start to feel these affects after 5-10 years but it's only been 3 years for me.

One other thing. Lifting weights is now just a chore to me. I used to enjoy going to the gym, getting in a good workout and keeping a close eye on my steady progress. Now, i am just following a steady routine and doing what i have to do just to maintain. In other words, weightlifting is now a love/hate thing with me now.

Posted by: shiznit2169

Saturday

1) Deadlift: 225/3x8 - RI = 60s

2) Seated OH Press: 50/2x10 - RI = 60s

3) Walking DB Lunges: 35/2x8 - RI = 30s

4) Yates Row: 185/3x6 - RI = 60s

5) Dips: bw/2x12 - RI = 60s

Posted by: shiznit2169

Tuesday

1a) Squat: 185/3x6 - RI = 60s (tempo: 3-2-1)
1b) Seated Cable Row: 145/3x6 - RI = 60s (tempo: 3-2-1)

2) DB Bench: 70/3x6 - RI = 60s - (tempo: 3-2-1)

3) 1-leg RDL: 50/3x6 (each leg) - RI = 60s

4a) DB Curls: 30/2x12 - RI = 30s
4b) Prone Incline Rear Delt Raise: 12.5/2x12 - RI = 30s

In my post last week, i mentioned that my body was banged up and i was hurting all over. Now, all of a sudden it is going away and i am pain-free. I guess the 1.5 weeks off during spring break and then going heavy last week was the cause. My body quickly adapted to it and stretching/flexibility work certainly helped as well.

Posted by: Triple Threat

Quote:

Originally Posted by shiznit2169

Lifting weights is now just a chore to me. I used to enjoy going to the gym, getting in a good workout and keeping a close eye on my steady progress. Now, i am just following a steady routine and doing what i have to do just to maintain. In other words, weightlifting is now a love/hate thing with me now.

When did this occur and how quickly did it come on? Other things going on in our lives can sometimes be a distraction. Have an important deadline at school or work? Being in the gym can be seen as taking away time that could be put to other uses.

If you're at a stage where you just want to maintain, then just maintain. There's nothing that says you can't pick it up again later, perhaps when life doesn't seem so hectic.

Posted by: shiznit2169

Quote:

Originally Posted by Triple Threat

It occurred about a few months ago. I am a junior in college and sometimes the workload is demanding and my life is very hectic right now. I think it's just mental because the gym should be the last thing on my mind but at the same time i still need to workout to maintain what i worked so hard for over the last three years. I am not just going to throw it away and work for it all over again.

I'm trying to balance my lifestyle between so many things that is going on right now.

Posted by: the other half

hey shiz. just stopped in to check out your journal. pretty good looking numbers. hopefully the aches and pains dont stick around for to long.

i dont know much about what kind of gym you go to(campus gym, home, local) but or what time of day that you go. but maybe just change your time that you go in and see if that helps out, you wont be seeing the same faces, distrations, etc. we have always gone at 5 am, it gets you into a good frame of mind to start the day, and you dont have opportunities come up to bail on going after classes or work. we started wearing our mp3 players and found that people just leave us alone, before they liked to gossip or ask advice.

any ways you only have a little bit of schooling left. the gym will always be there, when you get the time to devote to it. good luck with your everyday fun, oh thats right spring break is over.

Posted by: shiznit2169

Quote:

Originally Posted by the other half

hey shiz. just stopped in to check out your journal. pretty good looking numbers. hopefully the aches and pains dont stick around for to long.

i dont know much about what kind of gym you go to(campus gym, home, local) but or what time of day that you go. but maybe just change your time that you go in and see if that helps out, you wont be seeing the same faces, distrations, etc. we have always gone at 5 am, it gets you into a good frame of mind to start the day, and you dont have opportunities come up to bail on going after classes or work. we started wearing our mp3 players and found that people just leave us alone, before they liked to gossip or ask advice.

any ways you only have a little bit of schooling left. the gym will always be there, when you get the time to devote to it. good luck with your everyday fun, oh thats right spring break is over.

Thanks for your input. However, i do not think it's a time issue. I lift in the morning between 8am-10am and seeing the same faces doesn't bother me. I am never bothered by anybody so i'm doing fine with that. I think it's just a matter of having the desire to want to lift and to be motivated. In my last three years, i had a good reason for continuing to lift because i was progressively getting bigger and stronger. Now, i hit a plateau and have been maintaining ever since. I do not have the time and resources to focus on a new goal because my fridge is broken and i do not have the money to buy a new one AND buy a ton of food if i want to bulk up or cut down. I have to resort to eating college food and the majority of it is crap. The bulk of what i earn is used to pay off school bills. Also, the timing of my meals have been a little off because of school and work. It's hard trying to be consistent.

With all that being said, it is just boring to me now. I have no specific goals and can't/don't have the resources i need to start something new. That's why i'm maintaining and waiting for school to END.

Posted by: the other half

gotchya. even still there is nothing wrong with taking a break, and when you do go back you will be amazed at how quickly it will come back, with the right desire. but dont beat yourself up over it.
i have taken to many breaks over the years and i am now finally getting into the best shape of my life, but at 42 it is really hard to get the size gains that i would/could have gotten if i would have started early like yourself.

Posted by: shiznit2169

Thursday

1) Hang Power Clean: 135/5x2 - RI = 45s

2) Chinups: bw+45/3x5 - RI = 60s

3) Incline DB Bench: 65/8,8,7 - RI = 60s

4) Iso-Squat: 2/45secs

5) Farmers Walk: 70/1 trip (50-60 feet)

Posted by: shiznit2169

Saturday

1a) Deadlift: 275/4x4 - RI = 75s
1b) Pullups: bw/2x8 - RI = 75s

2) OH Press: 105/2x8 - RI = 60s

3) Bulgarian Squat: 40/2x8 (each leg) - RI = 60s

Posted by: shiznit2169

Tuesday

1a) Squats: 205/1x10, 185/1x10 - RI = 60s
1b) Cable Row: 160/2x10 - RI = 60s

2a) DB Bench: 65/2x10 - RI = 60s
2b) DB RDL: 65/2x10 - RI = 60s

3) Seated Bent-over Rear Delt Raise: 15/2x12 - RI = 45s

4) Hyperextension: 25/2x6 - RI = 30s

My legs felt weird today. 205 felt incredibly heavy on my shoulders and my legs fatigued rather quickly. It was strange.

I did hypers for the first time in forever and it felt awkward in the beginning but i got the hang of it.

I also got up early today to watch the redsox win the first game of the season in Tokyo, Japan. Baseball doesn't really kick in until May because of basketball and hockey.

Posted by: DOMS

There are any number of reasons why your legs went south on you so fast. You may not have gotten enough sleep or food. You might have been mildly ill.

In other words, it's no biggy. You still had a solid workout.

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

There are any number of reasons why your legs went south on you so fast. You may not have gotten enough sleep or food. You might have been mildly ill.

In other words, it's no biggy. You still had a solid workout.

Ya, i think it's due to the lack of sleep the past few nights. 6 hours is not gonna cut it but it's tough to do with all this work i have to do.

Posted by: the other half

good to see you are still finding time to hit the gym.

go red sox!!!!!!!!!!!!!!

not that i am a red sox fan, but i dont really think my pirates are going to do any better this year than the last 20.

Posted by: shiznit2169

Quote:

Originally Posted by the other half

good to see you are still finding time to hit the gym.

go red sox!!!!!!!!!!!!!!

not that i am a red sox fan, but i dont really think my pirates are going to do any better this year than the last 20.

Ya, i reconstructed my schedule and tweaked my time management habits so i am doing much better than before.

Posted by: soxmuscle

When I wake up for tomorrows game, I'll have gotten (depending on when I actually doze off) 7-8 hours of sleep. If I can't get a couple hour nap tomorrow before my workout, my body will be like yours today.

Still, no biggy - iffy workouts happen from time to time.

Posted by: shiznit2169

Thursday

1) Hang Power Clean: 95/2x2, 115/2x2, 135/2x2, 145/2x2 - RI = 30s

2) Incline DB Press: 70/1x3, 80/2x3, 40/1x20 - RI = 75s

3) Chinups: bw/13,8,4 = 25 reps target - RI = full recovery

4) Pistols: bw/1x8 (each leg)

Posted by: shiznit2169

Saturday

1) Deadlifts: 225/1x3, 275/1x3, 315/1x3, 345/1x1, 365/1x1, 400/1x1 - RI = 75-90s

2) Pullups: bw+25/3x5 - RI = 75s

3) Bulgarian Squat: 40/2x8 (each leg) - RI = 45s

4) Seated OH Press: 50/2x10 (tempo: 1-3-1) - RI = 60s

5) Pushups: bw/2x15 - RI = 30s

Stretch

Posted by: danny81

how much u weight mah dude?

Posted by: shiznit2169

Quote:

Originally Posted by danny81

how much u weight mah dude?

185 pounds

Posted by: shiznit2169

Tuesday

1) Squat: 205/1x1, 225/1x1, 245/3x3 - RI = 75s

2) BB Bent over Row: 165/3x8 - RI = 60s

3) DB Bench: 80/1x5, 85/1x5, 90/1x5 - RI = 75s

4) DB RDL: 80/1x5, 85/1x5, 90/1x5 - RI = 75s

5) Face Pulls: 90/1x10, 100/1x10 - RI = 45s

Posted by: shiznit2169

Thursday

1) Push Press: 105/1x3, 125/3x3 - RI = 60s

2) Hang Power Clean: 95/2x4, 115/2x4, 135/2x2 - RI = 45s

3) Chinups: bw/1x3, bw+25/1x3, bw+45/3x3, bw/1x6 - RI = 60s

4) High box step-ups: 40/3x10 (each leg) - RI = 60s

5) Dips: bw+25/2x8

Posted by: shiznit2169

Saturday

1a) Sumo Deadlifts: 225/1x6, 275/1x6, 305/1x4, 225/1x8 - RI = 60s
1b) CG Seated Row: 145/1x6, 160/1x6, 175/1x6, 160/1x8 - RI = 60s

2) DB Lunges: 40/3x10 (each leg) - RI = 60s

3) Standing OH Press: 85/1x6, 105/1x3, 115/2x6 - RI = 60s

4) DB Shrug: 85/1x15

Posted by: the other half

good to see the workouts still coming along.

how has the winter been up there this year?

it was snowing agian just 10 minutes ago. i so sick of it.

Posted by: shiznit2169

Quote:

Originally Posted by the other half

good to see the workouts still coming along.

how has the winter been up there this year?

it was snowing agian just 10 minutes ago. i so sick of it.

Workouts have been improving and i've gained a few pounds which is good. I feel great again.

Winter up here was brutal. However, it is starting to get warm so hopefully this is the last we'll see of winter.

Where are you from again? It's snowing? wow.

By the way, do you have a journal too?

Posted by: the other half

we live in north idaho, and we set all new records for snow fall this year, breaking the old ones by more than 40 inches. its supposed to be in the 60's by this weekend. i hope.

the name of my journal is "my wife finally got me to try this...once".
and my wife's is "willing to try anything once...wtf"

Posted by: shiznit2169

Quote:

Originally Posted by the other half

we live in north idaho, and we set all new records for snow fall this year, breaking the old ones by more than 40 inches. its supposed to be in the 60's by this weekend. i hope.

the name of my journal is "my wife finally got me to try this...once".
and my wife's is "willing to try anything once...wtf"

Does this apply to sex too?

Posted by: shiznit2169

Tuesday

1) Squat: 205/1x3, 225/1x1, 255/1x1, 270/1x1, 225/1x6 - RI = 75s

2) Yate's Row: 185/4x6 - RI = 60s

3) Incline DB Press: 65/3x6 - RI = 60s

4) 1-leg RDL: 50/3x6 (each leg) - RI = 30s

5) Bent over rear delt raise: 15/2x12 - RI = 30s

6) DB Curls: 30/1x12, 25/1x12 - RI = 30s

Posted by: the other half

Quote:

Originally Posted by shiznit2169

Does this apply to sex too?

ya,

but only with her boyfriend!!!!!!

no, we did our first cycle last year, and that was her choice of names for her new journal.

nice workout, how do you like the one legged rdl's?
i have never tried them.

Posted by: shiznit2169

I like them a lot. You have to get used to the form and learn how to balance yourself on one leg as you perform the movement. Once you master that, then you can start increasing the weight.

Posted by: shiznit2169

Thursday

1) Chinups: bw+25/3x6 - RI = 60s

2) Hang Power Clean: 95/3x3, 115/3x3, 135/1x3, 155/1x2 - RI = 45s

3) Decline DB Bench: 60/1x8, 70/2x8 - RI = 60s

4) Walking DB Lunges: 45/1x20 (10 each leg), 45/1x16 (8 each leg) - RI = 60s

5) Farmer's Walk: 70/1 trip (approx. 60-70 feet)

Posted by: shiznit2169

Saturday

1) Deadlifts: 135/1x5, 225/1x3, 275/1x1, 315/1x1, 345/1x1, 385/1x1 - RI = 75s

2a) Seated DB OH Press: 50/1x8, 55/2x8 - RI = 60s
2b) CG Seated Row: 145/3x8 - (tempo: 1-3-1) - RI = 60s

3) Front Squat: 155/3x5 - RI = 45s

Decent workout despite the fact that i played tackle football in the rain and mud yesterday with my buddies. I was sore, bruised and all cut up and wasn't expecting a good workout but it wasn't too bad. Nice to have two days off to recover.

Posted by: shiznit2169

Tuesday

1) Squat: 215/4x6 - RI = 60s

2) BB Bent-over Row: 160/3x10 - RI = 60s

3) DB RDL: 70/2x6, 80/2x6 - RI = 60s

4) DB Bench: 70/3x6 - (tempo: 3-1-1) - RI = 60s

5) Face Pulls: 90/1x10, 100/1x10 - RI = 30s

Posted by: shiznit2169

Thursday

1) Clean and Press: 75/2x3, 95/2x3, 115/3x3 - RI = 60s

2) Chinups: bw+15/8,7,7 - RI = 60s

3) DB Lunges: 35/2x8 - RI = 45s

4) Dips: bw/1x10, bw+25/10,8

5) DB Shrugs: 80/1x10, 85/1x10 - RI = 45s

I went a little easy on legs today. They were very sore and tight so i couldn't do much. I stretched as much i could but i just couldn't get 'em loose.

Posted by: shiznit2169

Saturday

1) Deadlifts: 255/3x6 - RI = 60s

2) OH Press: 105/1x6, 125/1x6, 135/1x3 - RI = 60s

3) Yates Row: 165/3x8 - RI = 60s

4) Hammer Curls: 30/1x12

5) Tricep Extension: 40/1x12

Posted by: shiznit2169

Tuesday

1a) Squat: 225/3x5 - RI = 60s
1b) CG Seated Row: 160/3x5 - (tempo: 1-3-1) - RI = 60s

2a) BB RDL: 225/3x5 - RI = 60s
2b) DB Bench: 70/3x5 - (tempo: 1-3-1) - RI = 60s

3) DB Lunges: 40/3x8 - RI = 30s

4) WG Pulldown: 130/3x8 - RI = 30s

5) DB Front Raise: 20/2x10 - RI = 30s

Posted by: shiznit2169

Thursday

1) Deadlift: 275/3x5 - RI = 60s

2) BB OH Press: 105/3x5 - RI = 60s

3) Dips: bw+25/3x5 - RI = 60s

4) Front Squat: 155/2x6 - RI = 30s

5) Pullups - bw/2x8 - RI = 30s

6) DB Bench Press: 50/3x8 - RI = 30s

Posted by: the other half

u played foot ball in the rain and mud, bet that was a good time.
i didnt like football when i had all the gear on, much less without it.
but i was only about 5'5 and 140 lbs.

workouts are looking good. we did squats and deads yesterday also, my form sucked on the last set of deads, do you use wrist straps when you do them?

Posted by: shiznit2169

Quote:

Originally Posted by the other half

u played foot ball in the rain and mud, bet that was a good time.
i didnt like football when i had all the gear on, much less without it.
but i was only about 5'5 and 140 lbs.

workouts are looking good. we did squats and deads yesterday also, my form sucked on the last set of deads, do you use wrist straps when you do them?

Ya, i just recently joined a team that needed guys for the intramurals club. I have a game tomorrow so it'll be fun. I played football when i was in middle school all the way up til high school. I miss it.

I have never used straps. I sometimes use chalk when i can but i just do what i can do. Maybe later i'll think about using straps when i start lifting heavier weight.

Posted by: shiznit2169

Saturday

1a) Squat: 205/3x3 - RI = 60s
1b) CG Seated Row: 160/3x6 - RI = 60s

2a) DB Incline Bench: 60/3x6 - RI = 60s
2b) DB RDL: 60/3x3 - RI = 60s

3) CG Lat Pulldown: 130/2x8 - RI = 45s

I went light and easy today. Got a football game later this afternoon.

Posted by: shiznit2169

Tuesday

1) Deadlift: 225/2x6 - RI = 60s

2) OH Press: 105/2x6 - RI = 60s

3) Dips: bw/2x10 - RI = 60s

4) Bulgarian Squat: 35/2x6 - RI = 60s

5) Chinups: bw/2x6 - RI = 60s

Horrible, horrible workout. I was tired, dehydrated, weak, dizzy, had lack of nutrition and so forth. I pretty much knew that going in since i was sick the last couple of days. I also lost 5 fucking pounds. I couldn't believe it when i stepped on that scale this morning. I am so tired of busting my ass day in and day out earning each pound i gain only to lose it all in a matter of days if i get sick or miss meals. I hate my ectomorphic, fast-metabolism body because i can't keep my gains without being super strict every fucking day.

Sure i'd rather be skinny with a high metabolism over an obese, endomorphic individual any day but my goal is to get big and i'm having a lot of difficulty doing that.

Because of this, i will treat this week as an unloading week.

Posted by: Seanp156

Have you ever thought of eating "dirty?" The last few months, on top of my good food like eggs whites, oatmeal, cottage cheese, chicken, steak, veggies, fruit, protein shakes, etc I also eat crap on top of it such as chipotle, iced cream, cookies, pizza, etc... I don't do that every day, but often 3-4 times a week, and it's helped me gain weight and get stronger, which if fine by me as I'm not looking to be extremely lean right now. I'd like to get to 220-230 than cut back down to 200-210 later.

It might also help if you raise your RI's and lift heavier.

Posted by: shiznit2169

Sean,

Believe it or not .. i eat dirty more than i eat clean. I'd say it's about 60-40 in favor of eating dirty such as the foods you mentioned above. It's just the fact that i am very busy with classes and work and will often miss a meal or two per day as well as trying to manage my budget and not spend a shit load on food when i need it for other things that are more important.

I have been maintaining at 185 since the fall but the past weekend due to being sick has caused me to lose 5 pounds. I wasn't able to eat or drink much so my frustration is solely because of that but i am hoping i will quickly regain the 5 pounds sooner or later.

Posted by: shiznit2169

Thursday

1) Squat
2) BB Row
3) DB RDL
4) DB Bench
5) Pullover
6) Farmer's Walk

I did 2-3 sets of 6-10 reps for each exercise. Not going to bother list the weights because it's an unload week to let my body recover and rest a little.

Posted by: countryboy

Quote:

Sure i'd rather be skinny with a high metabolism over an obese, endomorphic individual any day but my goal is to get big and i'm having a lot of difficulty doing that.
...

Trade ya?

Funny, I can gain like crazy just looking at food.. My metabolism needs a MAJOR jump start...

Posted by: shiznit2169

Quote:

Originally Posted by countryboy

Trade ya?

Funny, I can gain like crazy just looking at food.. My metabolism needs a MAJOR jump start...

You can give me half and we'll both be mesomorphs.

Posted by: shiznit2169

Saturday

1) Deadlift
2) BB OH Press
3) Chinups
4) DB Bench Press
5) DB Lunges

3 sets of 6-8 for each. Will start fresh on Tuesday.

Posted by: shiznit2169

Tuesday

A1: Squat: 205/6x3 - RI = 60s
A2: CG Row: 160/6x3 - RI = 60s

B: DB RDL: 60/3x12 - RI = 60s

C: OH Press: 80/2x12 - RI = 60s

D: WG Pullups: bw/12,8 - RI = 60s

E: Incline DB Curls: 30/1x8, 20/1x8 - RI = 30s

Posted by: the other half

still pretty impressive numbers on the shoulder presses, i have been stuck on the 70s for way to long.

are you finished with school for the year? what kind of plans for the summer?

Posted by: shiznit2169

Quote:

Originally Posted by the other half

still pretty impressive numbers on the shoulder presses, i have been stuck on the 70s for way to long.

are you finished with school for the year? what kind of plans for the summer?

No, my school has a trimester system so i don't finish until May 22nd. For the summer, i will be working as an intern in McLean, Virginia so it will be a nice experience.

Posted by: soxmuscle

What kind of an internship is it?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

What kind of an internship is it?

I will be working as a Financial Analyst Research Intern for Booz Allen. Here's the company's website if you're interested, Booz Allen Hamilton: A Global Strategy and Technology Consulting Firm

My school requires 20 weeks of co-operative education in order to graduate. I will be doing 10 weeks this summer, finishing up classes during my 4th year next year and then completing my final co-op next summer. After that, i hope to own the Boston Redsox .. ha, jk.

Posted by: shiznit2169

Thursday

A1: BB RDL: 205/6x3 - RI = 75s
A2: DB Bench: 80/6x3 - RI = 75s

B: Front Squat: 135/2x10 - RI = 30s

C: Chinups: bw/3x8 - RI = 60s

D: Farmer's Walk: 70/1 trip around the gym

Posted by: shiznit2169

Saturday

A1: Squat: 215/6x3 - RI = 60s
A2: CG Seated Row: 175/6x3 - RI = 60s

B: DB RDL: 65/3x8 - RI = 60s

C: Seated DB OH Press: 45/3x8 - RI = 60s

D: Pullups: bw+15/2x8 - RI = 60s

E: EZ-Bar Curls: 60/1x8, 50/1x8 - RI = 30s

Posted by: shiznit2169

Tuesday

A1: BB RDL: 215/6x3 - RI = 60s
A2: DB Bench: 85/6x3 - RI = 60s

B: Front Squat: 155/3x6 - RI = 30s

C: Chinups: bw+15/2x8 - RI = 60s

D: Dips: bw/2x10 - RI = 45s

Posted by: shiznit2169

Thursday

A1: Squat: 225/4x3 - RI = 60s
A2: CG Seated Row: 190/4x3 - RI = 60s

B: DB RDL: 85/4x6 - RI = 60s

C: OH Press: 95/4x6 - RI = 60s

D: Chinups: bw/4x6 - RI = 60s

E: Pullovers: 35/2x8 - RI = 30s

Posted by: the other half

great workouts.
so how fast do you get them done in with the short ri's?

we just started doing the rest/pause and they are kicking my ass. but we get out pretty quick.

Posted by: shiznit2169

Quote:

Originally Posted by the other half

great workouts.
so how fast do you get them done in with the short ri's?

we just started doing the rest/pause and they are kicking my ass. but we get out pretty quick.

Thanks. My workouts typically take about 50-60 minutes.

Ya, the rest-pause is brutal ... especially when squatting. I should incorporate that into my routine sometime soon.

Posted by: shiznit2169

Saturday

A1: BB RDL: 225/4x3 - RI = 60s
A2: DB Bench: 90/4x3 - RI = 60s

B: Pullups: bw/3x6 - RI = 60s

C: 1-arm DB Snatch: 35/1x5 (each arm), 40/1x5 (each arm), 45/1x3 (each arm)

D: DB Lunges: 40/2x8 (each leg)

My body was a little banged up from tackle football yesterday but it was a decent workout nonetheless. I desperately need the next two days off.

Posted by: soxmuscle

I haven't creeped your facebook in a while.. Any recent pics, shiz?

Posted by: shiznit2169

Uh, not really. I am not a big fan of pictures and i don't have a camera. Also, i'm not the kind to ask someone to take near naked pics of me just to see my "progress" so far unless i had a gf which i sadly don't.

Posted by: the other half

no camera and no girlfriend, thats how you save money for the things that you want to do.

Posted by: shiznit2169

Tuesday

A1: Front Squat: 185/6x3 - RI = 60s
A2: Chinups: bw+15/2x3, bw+25/2x3, bw+45/2x3 - RI = 60s

B: Pull-throughs: 60/3x8 - RI = 30s

C: Standing DB OH Press: 35/3x8 - RI = 30s

D: BB Bent over Row: 155/3x8 - RI = 30s

E: Hammer Curls: 30/2x8 - RI = 30s

Posted by: shiznit2169

I am back from my week off because i have been extremely busy

I finished up spring semester and had finals last week. Then, i drove to Virginia to get settled at George Mason University because i am interning at Booz Allen Hamilton this summer as a Financial Analyst. This place is beautiful and there is a lot to do here but it's a bit expensive. I will probably not be around much this summer other than posting my workouts to keep up the consistency on my journal.

Friday

A: Squat: 225/3x5 - RI = 60s

B: DB Bench: 75/2x6, 85/1x6 - RI = 60s

C: Hang Power Clean and Jerk: 135/3x5 - RI = full recovery

D: Pullups: bw/3x8 - RI = 60s

E: DB Curls: 30/1x8, 40/1x8 - RI = 45s

I don't have a specific program yet as today was just to get my body but into the groove. I will start my program next week.

Posted by: the other half

good luck with the summer intern, and good luck with the workouts.

and keep an eye out for a "rich" girlfriend.

Posted by: shiznit2169

Quote:

Originally Posted by the other half

good luck with the summer intern, and good luck with the workouts.

and keep an eye out for a "rich" girlfriend.

haha, there are plenty around here!

Posted by: shiznit2169

Tuesday

A: Deadlift: 275/4x3 - RI = 75s

B: OH Press: 105/4x3 - RI = 75s

C: DB RDL: 50/3x10 - RI = 45s

D: DB Bench: 50/3x8 (tempo: 1-3-1) - RI = 45s

E: Chinups: bw/2x8 - RI = 45s

F: Pullover: 35/2x10 - RI = 30s

Just getting back in the groove. The first few days of lifting after 10 days off is tough.

Posted by: soxmuscle

What'd you decide on?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

What'd you decide on?

You mean my program? I am doing full body 3x a week. I was originally going to do a 4-day upper/lower split but i am going to be working a lot so it's a little too much. Besides, it's summer and i am in Virginia so i want to get out there and explore as much as i can and get some hot Virginia/Maryland ass.

Posted by: shiznit2169

Note: Last workout should have been Monday, not Tuesday. My mistake.

Wednesday

A: Front Squat: 185/4x3 - RI = 60s

B1: Pullups: bw/4x4 (tempo: 3-3-1) - RI = 60s
B2: Sumo Deadlift: 185/4x6 - RI = 60s

C: DB Row: 50/3x8 (each arm) - RI = 45s

D: Machine Rows: 130/2x6 - RI = 30s

Posted by: shiznit2169

Friday

A: DB Bench: 60/3x6 (tempo: 1-3-1) - RI = 60s

B: DB RDL: 60/3x6 - RI = 60s

C: Deadlift: 315/2x3, 335/2x1 - RI = 60s

D: Dips: bw/2x8 - RI = 30s

E: Chinups: 30 second hold/negative (2 sets)

Basically, i pull up until my chin is over the bar and hold it for as long as i can until i slowly fall down until i tire out

Posted by: shiznit2169

Monday

A: Front Squat w/ pause in the hole: 185/4x3 (tempo: 2-3-1) - RI = 60s

B: BB Bent Row / Yate's Row: 155/4x6 - RI = 60s (i switched each set)

C: Incline DB Press: 55/3x8 - RI = 60s

D: Speed Deadlifts: 155/6x2 - RI = 30s

E: Lat Pulldown: 115/2x8 - RI = 60s

F: DB Curls: 35/1x8
Seated DB Curl: 30/1x8
RI = 30s

Posted by: shiznit2169

Wednesday

A: Decline Bench: 70/1x3, 80/1x3, 90/1x3, 45/1x10 - RI = 60s

B: Sumo Deadlift: 225/2x6, 255/2x3 - RI = 60s

C:Pullups: bw/10,6,5 - RI = 60s

D: 1-arm DB snatch: 30/1x5 (each arm), 40/1x5, 50/1x3 - RI = 60s

E: 1-leg RDL: 45/2x8 (each leg) - RI = 60s

Posted by: shiznit2169

Friday

A: Squat: 185/1x8, 225/1x5, 255/1x3, 225/1x5, 135/1x10 - RI = 60s

B: Clean from floor: 115/2x3, 135/3x3 - RI = 60s

C: Decline DB Bench: 55/3x8 - RI = 60s

D: 1-arm DB Row: 65/2x8 (each arm)

E: BB Curl: 70/2x8 (slow negs) - RI = 45s

F: Seated bent over rear delt raise: 15/2x10 - RI = 30s

Posted by: shiznit2169

Monday

A: Deadlift: 245/6x4 - RI = 60s

B: DB Bench: 55/3x10 - RI = 60s

C: Front Squat: 155/6x4 - RI = 60s

D: Dips: bw/15,12+3 - RI = 45s

E: Seated Cable Row: 120/2x8 - RI = 30s

Posted by: shiznit2169

Wednesday

A: Squats: 225/4x4 - RI = 60s

B: Standing OH Press: 115/4x4 - RI = 60s

C: Pullups: bw/4x4 (tempo: 5-1-1) - RI = 60s

D: Seated DB OH Press: 35/3x12 - RI = 45s

E: DB RDL: 45/3x12 - RI = 45s

F: Pullover: 40/2x10 - RI = 30s

Posted by: shiznit2169

Wednesday

A: DB Bench: 75/4x4 - RI = 60s

B: Deadlift: 275/4x4 - RI = 60s

C: Yates Row: 155/4x6 - RI = 60s

D: Dips: bw/3x10 - RI = 45s

E: Bulgarian Squat: 40/2x8 (each leg) - RI = 45s

Posted by: shiznit2169

Friday

A: BB RDL: 205/4x4 - RI = 60s

B: OH Press: 105/4x4 - RI = 60s

C: Squat: 155/3x10 - RI = 45s

D: Lat Pulldown: Stack #13 out of 15/4x6 - RI = 60s

E: Seated DB OH Press: 35/3x10 - RI = 45s

F: Pullups: bw/2x8 - RI = 45s

Posted by: shiznit2169

Monday

A: Front Squat: 185/4x4 - RI = 60s

B: Dips: bw/4x4 - (tempo: 3-2-1) - RI = 60s

C: Seated Cable Row: 160/4x4 - RI = 60s

D: Deadlift: 185/3x10 - RI = 45s

E: DB Bench Press: 50/3x10 - RI = 45s

F: BB Bent over row: 135/3x10 - RI = 45s

Posted by: shiznit2169

Wednesday

A: Leg Press: 405/4x5 - RI = 60s

B: Pullups: bw/4x5 (tempo: 3-1-1) - RI = 60s

C: Seated Arnold Presses: 55/4x5 - RI = 60s

D: DB RDL: 60/4x8 - RI = 60s

E: DB Tricep Extension: 40/1x8, 45/1x8, 50/1x8 - RI = 60s

F: DB Lunges: 40/2x12 (each leg) - RI = 45s

Posted by: shiznit2169

Friday

A: Deadlift: 255/4x5 - RI = 60s

B1: DB Bench: 80/4x5 - RI = 60s
B2: Yate's Row: 165/4x5 - RI = 60s

C: Front Squat: 135/3x8 - RI = 60s

D: Dips: bw/3x8 - RI = 30s

Posted by: shiznit2169

Monday

A: Lat Pulldown: Stack #10(15)/4x5 - RI = 60s

B: OH Press: 105/4x5 - RI = 60s

C: BB RDL: 205/4x5 - RI = 60s

D: Pullups: bw/2x8 - RI = 60s

E: Squat: 155/3x8 - RI = 45s (last 3 reps of each set i paused in the hole for 3 seconds)

F: Bent over rear delt raise: 15/2x12 - RI = 30s

OK workout. Didn't get much sleep last night and had a crappy day eating wise.

Posted by: shiznit2169

Wednesday

A: Front Squat: 175/4x5 - RI = 60s

B: Dips: bw+25/4x5 - RI = 60s

C: Seated 1-arm Row: Stack #12(out of 16)/4x5 - RI = 60s (both arms)

D: Deadlift: 205/3x8 - RI = 45s

E: DB Bench: 60/3x8 - RI = 45s

Posted by: shiznit2169

Friday

A: Squat: 205/6x4 - RI = 60s

B: Chinups: bw+15/6x4 - RI = 60s

C: Seated DB Press: 60/6x4

D: RDL: 155/3x10 - RI = 45s

E: Pulldowns: 120/3x8 - RI = 45s

Posted by: shiznit2169

Monday

A: DB Bench: 85/6x4 - RI = 60s

B: 1-arm DB Row: 65/6x4 - RI = 60s (each arm)

C: Front Squat: 135/4x6 - RI = 30s

D: Hang Power Clean: 115/2x4, 135/3x3 - RI = 30s

Really frustrated today. I had to work later than usual today which means late to the gym which means OVERCROWDED. Seriously, the gym i am lifting at for the summer is horrible. There are only 3 benches, 2 squat racks (most kids do curls), no belt with a chain, and full of egotistical skinny wannabes roaming around the floor checking themselves out and talking on the phone.

I don't know how you guys can workout at night. The earlier, the better since there is nobody there in the morning. The timing and consistency of my routine today was just so off because i had to wait for these fools to finish.

Posted by: shiznit2169

Wednesday

A1: RDL: 185/6x4 - RI = 60s
A2: Pullups: bw/3x10 - RI = 60s

B: Pulldowns: 120/6x4 - RI = 60s

C: OH Press: 105/4x4 - RI = 45s

D: Squat: 155/3x5 (3 second pause in the hole) - RI = 45s

Posted by: shiznit2169

Friday

A: Squat: 205/3x4 - RI = 60s

B1: Dips: bw/4x6 (tempo: 3-2-1) - RI = 60s
B2: CG Seated Row: 120/4x6 - RI = 60s

C: Deadlift: 225/3x6 - RI = 60s

D: Yates Row: 135/3x10 - RI = 60s

E: DB Bench: 50/2x12 - RI = 45s

Posted by: shiznit2169

Monday

A1: Leg Press: 495/2x4, 455/2x4 - RI = 60s
A2: Pullups: bw/4x6 (3 second hold at top on last rep for each set) - RI = 60s

B: Seated DB Press: 50/4x4 - RI = 60s

C: Lat Pulldown: 120/3x10 (tempo: 3-2-1) - RI = 30s

D: 1-arm DB snatch: 30/1x4, 40/1x4, 50/1x4 (each arm for all sets) - RI = 60s

E: Face Pulls: 100/1x12

Posted by: shiznit2169

Wednesday

A: Deadlift: 305/4x3 - RI = 60s

B: Incline DB Press: 60/4x4 - RI = 60s

C: CG Seated Row: 100/3x12 - RI = 45s

D: DB Flyes: 30/1x12, 35/1x12 - RI = 30s

E: Bent over BB Row: 155/4x6 - RI = 60s

Skipped out on Front Squats. Legs were too sore from last workout.

Posted by: shiznit2169

Monday

A: RDL: 205/4x4 - RI = 60s

B: DB Bench: 70/3x6 - RI = 60s

C: Leg Press: 315/3x10 - RI = 60s

D: Chinups: 3x8 - RI = 60s

E: DB Curls: 30/1x8, 25/1x8 - RI = 30s

Didn't workout last Friday, was in Ocean City for the weekend on a mini-vacation with some friends.

Couldn't do as much as i wanted today due to bad sunburns on shoulders and upper back.

Posted by: shiznit2169

Wednesday

A: Squat: 185/4x4 - RI = 60s

Didn't go too heavy. Shoulders are still sun burnt.

B: CG Seated Row: 130/4x6 - RI = 60s

C: Clean & Jerk: 95/2x4, 115/2x4, 135/4x2 - RI = 60s

D: Yates Row: 135/3x10 - RI = 30s

E: Dips: bw/3x6 - RI = 30s

Posted by: shiznit2169

Friday

A: Squats: 155/3x8 - RI = 45s

B: Pullups: bw+10/3x5, bw/1x5 - RI = 60s

C: Seated DB Press: 60/3x5 - RI = 60s

D: BB RDL: 175/4x6 - RI = 60s

E: Pulldowns: 130/2x8 (tempo: 5-2-1) - RI = 45s

F: 1-arm DB Snatch: 35/1x4, 45/1x4 (each arm) - RI = 30s

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