suprfast

Off day, i hate them. I feel so unproductive.

Picked up some stuff for cramps today(potassium, calcium, and magnesium), and fed ex was nice enough to deliver my Optimum Nutrition Creatine(creapure).

Thanks a lot bodybuilding.com. Fastest delivery of anything i have ever bought online.


kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Workout C

5x5 chins - bw + 20

3x8 barbell pullovers - 95lbs (adding 2.5 to each side next week)

5x5 hang cleans - 155lbs (these will be the death of me)

3x8 arnold press - 70lbs each

3x10 bent over side laterals - 45lbs each

didnt have time to fit in abs and calves today, and im pissed about this.

25 days to go until my 25 week diet and exercise phase 1 ends. Im worried i wont hit 200 even, but i think ill dip under 205 easy.
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

End of the week
Workout D

5x5 skull crushers - 115lbs

3x8 weights dips - bw + 20lbs

5x5 romanian dead lifts - 225lbs (i dont feel these at all unless i the weights are an inch from the floor, is this normal)

3x8 good mornings(and good night) - 135lbs (i had to lighten the load because i was apparently doing these wrong. took it down to 2 x 45 and wow, activation from the ass to the hams)

3x8 front squat - 165lbs (felt it all in the quads today)

Thinking about a yoga session tomorrow to work on flexibility.

kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

last night

workout C

5x5 chins - bw + 20lbs

3x8 barbell pullovers - 100lbs

5x5 hang cleans - 160lbs

3x8 arnold press - 65lbs

Ran out of time to finish the rest of my workout.

Kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

workout a

5x5 bench press - 240lbs
3x8 incline dumbbell - 67.5lbs
3x10 incline flys - 37.5lbs

5x5 rack pulls - 435lbs(new personal best, no straps)

I had a school function for the little one, so i wasnt able to finish the workout.
Story of my life this week.


Im going to start a deloading phase(if this is what its called) starting next week on the chest. It is by far the weakest of all my body parts. I really feel a need to build a stronger foundation before i move up, and i think moving the weight down to go back up seems like a good approach. What do you think about this?

Kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Stewart14

well if you consider being able to do a 5x5 with 240 on the bench weak, what is it that you consider strong?

keep up the good work, your weights are really getting up there, I haven't been in here in a while, but I was impressed, especially by the rack pulls, awesome stuff man

are you still playing modern warfare? I won the damn thing already, and I'm not really into the online stuff, so I just pissed away $60,. I should have just rented it, but I had no idea it would be so damn short.

http://futuretrainer.blogspot.com/ --My new blog!!

suprfast

Im all about the online play. I get my bro in law, father in law, and brother then we get down to business.

Well, 240lbs doesnt seem like much(i guess comparing myself to others is a big no no). This comes back to the jokingly debate i had with built about a correlation to big bench numbers and getting laid. My wife is unhappy with my bench so i dont get any
I struggled every bit on the 240(reps 4/5), but i still think it might be wise to deload and build up again(unless you think its pointless). Chest is by far my weakest muscle(most pushes are). Im a strong PULL guy. Back, biceps and legs i own. Just trying to get my numbers up there. Diet will do the rest for the physique.

Thanks for looking stewart
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

Stewart14

maybe you should try something like the dual factor 5x5 routine for your bench or everything else, but especially your bench. you know, the one where you work up over 4 weeks and week 4 is supposed to be a new record week, then you deload and start over again. the built in deload is when you start over and are doing the lower weights again.

So what do you need to bench to get laid? I'm pretty certain that my 520 deadlift at the powerlifting meet I did last year should have gotten me laid everyday for a week, but alas that didn't work out too well. Ah, the joys of marriage.

http://futuretrainer.blogspot.com/ --My new blog!!

suprfast

What is the dual factor 5x5 in a little more detail.

BTW, the rack pull was with all my weights. Time to buy 2 more 45lbs weights. Sports Authority needs a black friday hookup

Would you happen to have good videos of rack pulls, RDL, and dead lifts. I truly get all mixed up with form between the three.
kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples

suprfast

Workout D

5x5 skull crushers - 120lbs

3x8 dips - bw + 25lbs

5x5 RDL - 205 lbs(went lighter but i felt it more today than i have in the past)

3x8 good mornings - 135lbs (same comment as above)

3x8 front squats - 175lbs

Kris

5'8" 207 lbs
225lbs(6.8.09)/207lbs(10.22.09)
looking for 200lbs in 25 weeks(a pound a week)
Exercise Examples