Sean's going for strength.

Cris2Blis · 06-09-2005, 06:59 PM

Quote:

Originally Posted by Seanp156

SLDL (Took these nice and slow, keeping back straight. I can only get the bar around my knee. After the warmups, I didn't feel it so much in my hams + glutes, but more in my back. Maybe the warmups streched my hams out?)

good workout... whats up w/ not hitting the hams on these?

are u letting your hips shift back and keeping weight on your heels? are your feet shoulder width and under you?

Seanp156 · 06-09-2005, 07:29 PM

I'm not exactly sure... I've had that problem before, the only thing I can think of is my hams + glutes get streched out during the 3 warmup sets and after that I don't feel it as much. Then again, maybe I didn't keep the weight on the heels... I can't really be sure right now.

Archangel · 06-09-2005, 08:05 PM

Good GOD Brother PB, I see your at it again!!!

shiznit2169 · 06-09-2005, 09:44 PM

when doing SLDL's make sure you are not bending your knees too much. They should be a little bent to let you reach far below the knees as possible to get the stretch feeling. Also, if the weight is too heavy, try using lighter weight and focus on the form more of trying to stretch down rather than stop at the knees. You'll feel them better that way. Hell, i only do 135 max for them. I focus more on getting that stretch, bending over as far as possible while keeping my knees slightly bent to avoid having my back do all the work.

It's the form, not the weight.

Seanp156 · 06-09-2005, 11:31 PM

Yeah, I think I was maybe bending my knees a little too much. I know they need to be a little bent as to not risk hyper extending them, but maybe I went a little overboard... At any rate, form's something that always need work to be done, so I'll keep a lot of this in mind for next week.

Oh and, btw I got 11 hours of sleep yesterday

b_reed23 · 06-10-2005, 02:49 AM

Quote:

Originally Posted by Seanp156

Oh and, btw I got 11 hours of sleep yesterday

gwcaton · 06-10-2005, 06:29 AM

Dang ! Look at all the PB's !!!!

You'll be a monster in no time if you keep getting bigger and stronger at the rate you are going

Pylon · 06-10-2005, 06:40 AM

Quote:

Originally Posted by Seanp156

Yeah, I think I was maybe bending my knees a little too much. I know they need to be a little bent as to not risk hyper extending them, but maybe I went a little overboard... At any rate, form's something that always need work to be done, so I'll keep a lot of this in mind for next week.

Oh and, btw I got 11 hours of sleep yesterday

HEY! What did I tell you about that!

I often find that I don't really feel SLDs in my hams until the next day. Then they have no problem speaking up about it.

shiznit2169 · 06-10-2005, 09:31 AM

i dont understand what's so hard for the older guys/girls in here that can't get enough sleep? Like if you had to get up at 6 am, going to bed at 10pm the night before will give you 8 hours of sleep. That's pretty good for the quality of sleep you need.

Also, i'm the only one in the family that sleeps late. My two older sisters, younger brother and parents all get up before 8 am. They also go to the gym right after breakfast. It's like i dont belong in this family cus i sleep so damn late and not a morning person at all, i like to be left alone and i'm most active at night and the family goes to bed before 10pm whereas im up til 12-1 in the morning. God, was i adopted or something? I could never lift right after i wake up. It takes me a good 2-3 hours to actually feel like im fully awake.

Seanp156 · 06-10-2005, 09:39 AM

Quote:

Originally Posted by gwcaton

Dang ! Look at all the PB's !!!!

You'll be a monster in no time if you keep getting bigger and stronger at the rate you are going

I hope so. I'm getting stronger for sure, but yesterday I was actually a couple pounds lighter than normal. Trying to get my diet back on track.

Quote:

Originally Posted by Pylon

HEY! What did I tell you about that!

I often find that I don't really feel SLDs in my hams until the next day. Then they have no problem speaking up about it.

Hehe, sorry I couldn't resist telling how much sleep I got. Today my legs are somewhat sore, mostly just when somewhat flexed. It's usually worse the 2nd day, but I'm also about 7 weeks into the program, so I'm not getting quite as sore as I did the first 3 or so weeks.

Archangel · 06-10-2005, 11:06 AM

Quote:

Originally Posted by shiznit2169

i dont understand what's so hard for the older guys/girls in here that can't get enough sleep? Like if you had to get up at 6 am, going to bed at 10pm the night before will give you 8 hours of sleep. That's pretty good for the quality of sleep you need.

That in theory does sound good, however in the real world it's a little more complicated!!! Take me for instance, I work from 6am-6pm. My drive is an hour to and from. I get up at 4:30am to shower and get my stuff ready for work. Now if I was to get 8 hours of sleep I would have to be in bed by 8:30, I get home at 7 pm the earliest. I also have a 3 year old who doesn't understand why her Daddy is tired

So that would leave me only 1 and a 1/2 hours to eat, w/o, and spend time with my family. See my problem? Thats why its hard!!!

Your situation sounds like you have it made, so please, for the rest of us poor OLD folks, don't talk about how much sleep you get

Archangel · 06-10-2005, 11:08 AM

Brother PB, don't you make Brother Pylon and Myself come out there to "Convince" you not to talk about your sleep!!!

shiznit2169 · 06-10-2005, 11:13 AM

Quote:

That in theory does sound good, however in the real world it's a little more complicated!!! Take me for instance, I work from 6am-6pm. My drive is an hour to and from. I get up at 4:30am to shower and get my stuff ready for work. Now if I was to get 8 hours of sleep I would have to be in bed by 8:30, I get home at 7 pm the earliest. I also have a 3 year old who doesn't understand why her Daddy is tired So that would leave me only 1 and a 1/2 hours to eat, w/o, and spend time with my family. See my problem? Thats why its hard!!!

Your situation sounds like you have it made, so please, for the rest of us poor OLD folks, don't talk about how much sleep you get

Ahh i understand now. Yah it is tough, the same goes for my dad when i used to be a kid but his work is much closer to home now. However, why didn't you consider having a home close to your workplace when you first got a house? Ever thought about drugging your daughter when you get home so she'll be fast asssleeep.

just kiddin.

I'll probably be in your shoes someday.

Archangel · 06-10-2005, 11:20 AM

Oh trust me, I've thought about using medication for her!!!

If you ever are in my shoes, it's the best feeling in the world!!!

Seanp156 · 06-10-2005, 01:09 PM

Quote:

Originally Posted by Archangel

Brother PB, don't you make Brother Pylon and Myself come out there to "Convince" you not to talk about your sleep!!!

You guys might be stronger, but I can always run !!!!

.... Fine, I'll shut up about sleep now

Hey Arch, if you don't mind me asking, what do you do for a living that requires 12 hours work days?

Archangel · 06-10-2005, 01:24 PM

Quote:

Originally Posted by Seanp156

You guys might be stronger, but I can always run !!!!

.... Fine, I'll shut up about sleep now

Hey Arch, if you don't mind me asking, what do you do for a living that requires 12 hours work days?

I am a Printer. I print and break the rolls down from 10,000 feet rolls, to 5,000 feet rolls while I print. It is a pretty taxing job, both mentally, and physically!!! But it's basically all I have been doing job wise!!! They need to get caught up and until we do, we need to work 12 hour days until who knows when

I mite be a big boy, but I can run

b_reed23 · 06-10-2005, 01:51 PM

I'm with archy on this one (although I dont have kids) it's hard to work 10-12 hrs a day, go to the gym, and take care of the house, it's exhausting some days, but we push on

Seanp156 · 06-10-2005, 01:53 PM

I know, it must be tough. I've never had a full time job, but I can imagine it sucks to be sure (unless it's something you enjoy)... I just like joking around with you guys

.

Ughh.... After 2 days of eating like 2000 cals, I CANNOT eat nearly what I used to... It's hard for me to eat 1 PB/J sandwich(WW bread

)... What's wrong !!!!

shiznit2169 · 06-10-2005, 02:12 PM

Quote:

Ughh.... After 2 days of eating like 2000 cals, I CANNOT eat nearly what I used to... It's hard for me to eat 1 PB/J sandwich(WW bread)... What's wrong !!!!

it's impossible for me too. Sunday through wednesday is fine for the most part because we have steak, veggies, tuna, chicken, etc.. (all the healthy foods i need to eat) and by the time thursday-saturday morning comes before my dad goes shopping, we have squat. All there is in the fridge is WW bread, pbj, jelly, milk, and everything else is bad. So im stuck eating fruit and pbj sandwiches only. I also have to force myself to have a celeste pizza or a buffalo chicken salad because i have to eat rather than starve myself. This diet is fricken impossible. I cant wait to live on my own so everything will be my way.

Not only that, it's hard to eat every 3 hours cus there is so much shit going on right now. I have grad parties, graduation this sunday, lifting, work, lawn work and other ridiculous things my parents make me do.

Seanp156 · 06-10-2005, 02:25 PM

Heh, it's not lack of food that's hampering me, I just can't eat much right now... I guess I gotta ease back into it.

b_reed23 · 06-11-2005, 01:03 AM

sean, could it be the heat?? I have been having trouble eating the last couple days too, everything makes me feel yucky ...

Seanp156 · 06-11-2005, 10:07 AM

It's a possibility, I hate hot, humid weather which it has been the last week or so. I'm drinking a lot more water too, so that's taking up space in my stomach.

Pylon · 06-11-2005, 10:18 AM

Quote:

Originally Posted by shiznit2169

Not only that, it's hard to eat every 3 hours cus there is so much shit going on right now. I have grad parties, graduation this sunday, lifting, work, lawn work and other ridiculous things my parents make me do.

They make you do yard work? How horrible! And all you get in exchange is room, board, grad parties, and clothing? Have they been reported to Family Services yet?

Hey Arch, remember how horrible those days were?

Seanp156 · 06-11-2005, 10:53 AM

Hahaha

Archangel · 06-11-2005, 10:56 AM

Quote:

Originally Posted by Pylon

They make you do yard work? How horrible! And all you get in exchange is room, board, grad parties, and clothing? Have they been reported to Family Services yet?

Hey Arch, remember how horrible those days were?

Seanp156 · 06-11-2005, 10:59 AM

Hey Arch, how's your Saturday going?

Archangel · 06-11-2005, 11:02 AM

Pretty good, tired after the Cards game last nite, but I LOVE saturdays, my favorite day of the week!!! Hows yours Brother PB!!!

Seanp156 · 06-11-2005, 11:52 AM

It's going alright, pretty uneventful... Got up at like 10:50

I should get my pre w/o meal in and start getting ready to hit the gym.

Archangel · 06-11-2005, 12:05 PM

Go to it BRother PB!!!

Seanp156 · 06-11-2005, 03:04 PM

Today's w/o was fairly good. I feel like my back's getting a lot stronger. Honestly, I feel like pretty much everything except my arms are progressing pretty well. They're not incredibly weak, but the just look small to me compared to my chest/back... At least I think so.

Everything felt pretty good. At first, the shrugs didn't really feel like they were doing much for my traps, but about 10 minutes after, they started to burn. I did chinups today b/c I can never get enough weight on the pulldown machine they have to keep reps fairly low.

I REALLY like back day, I'm already very sore...

I'm starting to think I'm ready for a change in my routine. I'll still want to keep with P/RR/S just because I like the results I've seen so far compared to the more basic routines I started out with. Basically I'd change to a 4 day splits probably something like this: Monday: Chest, Tuesday: Back, Thursday: Legs, Friday: Delts, Tris, Bis. Cardio and abs would be thrown in 2-3 times a week on any day except for legs and sat + sun I would pretty much be completely off.

I already have some ideas for exercise changes I would make, but it'll take some time to write it all out. Also, I'm hoping to switch to the World Gym fairly soon, so I need to call them and see if they have an activation fee.

6-11-05

Back/Biceps/Abs

BB Bent Rows

1st set – 165lbs 6 reps PB

2nd set – 175lbs 4.5 reps (it “was” a full rep but I feel like I had to cheat to get it) PB

BB Shrugs ( about .5 – 1 sec hold)

1st set – 235lbs 5 reps PB

2nd set – 225lbs 5 reps

Hyper Extensions

1st set – 25lbs 12 reps

2nd set – 25lbs 10 reps

Chinups (assisted machine)

1st set – 20lbs assist 5 reps

2nd set – 40lbs assist 8 reps

BB curls

1st set – 85lbs 5 reps PB

2nd set – 75lbs 5 reps

Concentration Curls

1st set – 35lbs 4 reps on right arm, 6 reps on left arm

2nd set – 30lbs 6 reps each arm

Declined Situps

1st set – 25lbs plate 25 reps

2nd set – 35lbs plate 20 reps

Vertical Leg Raises

1st set – 15 reps

2nd set – 12 reps

DB Shrugs (just felt like throwing these in) 2-3 sec hold at top of each reps

1st set – 40lbs 14 reps

06-09-2005, 07:29 PM	#272
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I'm not exactly sure... I've had that problem before, the only thing I can think of is my hams + glutes get streched out during the 3 warmup sets and after that I don't feel it as much. Then again, maybe I didn't keep the weight on the heels... I can't really be sure right now. My Journal

06-09-2005, 08:05 PM	#273
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Good GOD Brother PB, I see your at it again!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-09-2005, 11:31 PM	#275
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Yeah, I think I was maybe bending my knees a little too much. I know they need to be a little bent as to not risk hyper extending them, but maybe I went a little overboard... At any rate, form's something that always need work to be done, so I'll keep a lot of this in mind for next week. Oh and, btw I got 11 hours of sleep yesterday My Journal Last edited by Seanp156 : 06-09-2005 at 11:44 PM.

06-10-2005, 06:29 AM	#277
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Dang ! Look at all the PB's !!!! You'll be a monster in no time if you keep getting bigger and stronger at the rate you are going My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

06-10-2005, 11:08 AM	#282
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Brother PB, don't you make Brother Pylon and Myself come out there to "Convince" you not to talk about your sleep!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-09-2005, 09:44 PM	#274
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	when doing SLDL's make sure you are not bending your knees too much. They should be a little bent to let you reach far below the knees as possible to get the stretch feeling. Also, if the weight is too heavy, try using lighter weight and focus on the form more of trying to stretch down rather than stop at the knees. You'll feel them better that way. Hell, i only do 135 max for them. I focus more on getting that stretch, bending over as far as possible while keeping my knees slightly bent to avoid having my back do all the work. It's the form, not the weight.

06-10-2005, 09:31 AM	#279
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	i dont understand what's so hard for the older guys/girls in here that can't get enough sleep? Like if you had to get up at 6 am, going to bed at 10pm the night before will give you 8 hours of sleep. That's pretty good for the quality of sleep you need. Also, i'm the only one in the family that sleeps late. My two older sisters, younger brother and parents all get up before 8 am. They also go to the gym right after breakfast. It's like i dont belong in this family cus i sleep so damn late and not a morning person at all, i like to be left alone and i'm most active at night and the family goes to bed before 10pm whereas im up til 12-1 in the morning. God, was i adopted or something? I could never lift right after i wake up. It takes me a good 2-3 hours to actually feel like im fully awake.

06-10-2005, 11:20 AM	#284
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Oh trust me, I've thought about using medication for her!!! If you ever are in my shoes, it's the best feeling in the world!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-10-2005, 01:51 PM	#287
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	I'm with archy on this one (although I dont have kids) it's hard to work 10-12 hrs a day, go to the gym, and take care of the house, it's exhausting some days, but we push on My Journal!

06-10-2005, 01:53 PM	#288
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I know, it must be tough. I've never had a full time job, but I can imagine it sucks to be sure (unless it's something you enjoy)... I just like joking around with you guys . Ughh.... After 2 days of eating like 2000 cals, I CANNOT eat nearly what I used to... It's hard for me to eat 1 PB/J sandwich(WW bread)... What's wrong !!!! My Journal

06-10-2005, 02:25 PM	#290
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Heh, it's not lack of food that's hampering me, I just can't eat much right now... I guess I gotta ease back into it. My Journal

06-11-2005, 01:03 AM	#291
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	sean, could it be the heat?? I have been having trouble eating the last couple days too, everything makes me feel yucky ... My Journal!

06-11-2005, 10:07 AM	#292
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	It's a possibility, I hate hot, humid weather which it has been the last week or so. I'm drinking a lot more water too, so that's taking up space in my stomach. My Journal

06-11-2005, 10:53 AM	#294
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Hahaha My Journal

06-11-2005, 10:59 AM	#296
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Hey Arch, how's your Saturday going? My Journal

06-11-2005, 11:02 AM	#297
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Pretty good, tired after the Cards game last nite, but I LOVE saturdays, my favorite day of the week!!! Hows yours Brother PB!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-11-2005, 11:52 AM	#298
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	It's going alright, pretty uneventful... Got up at like 10:50 I should get my pre w/o meal in and start getting ready to hit the gym. My Journal

06-11-2005, 12:05 PM	#299
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Go to it BRother PB!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-11-2005, 03:04 PM	#300
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Power: Back/Biceps Today's w/o was fairly good. I feel like my back's getting a lot stronger. Honestly, I feel like pretty much everything except my arms are progressing pretty well. They're not incredibly weak, but the just look small to me compared to my chest/back... At least I think so. Everything felt pretty good. At first, the shrugs didn't really feel like they were doing much for my traps, but about 10 minutes after, they started to burn. I did chinups today b/c I can never get enough weight on the pulldown machine they have to keep reps fairly low. I REALLY like back day, I'm already very sore... I'm starting to think I'm ready for a change in my routine. I'll still want to keep with P/RR/S just because I like the results I've seen so far compared to the more basic routines I started out with. Basically I'd change to a 4 day splits probably something like this: Monday: Chest, Tuesday: Back, Thursday: Legs, Friday: Delts, Tris, Bis. Cardio and abs would be thrown in 2-3 times a week on any day except for legs and sat + sun I would pretty much be completely off. I already have some ideas for exercise changes I would make, but it'll take some time to write it all out. Also, I'm hoping to switch to the World Gym fairly soon, so I need to call them and see if they have an activation fee. 6-11-05 Back/Biceps/Abs BB Bent Rows 1st set – 165lbs 6 reps PB 2nd set – 175lbs 4.5 reps (it “was” a full rep but I feel like I had to cheat to get it) PB BB Shrugs ( about .5 – 1 sec hold) 1st set – 235lbs 5 reps PB 2nd set – 225lbs 5 reps Hyper Extensions 1st set – 25lbs 12 reps 2nd set – 25lbs 10 reps Chinups (assisted machine) 1st set – 20lbs assist 5 reps 2nd set – 40lbs assist 8 reps BB curls 1st set – 85lbs 5 reps PB 2nd set – 75lbs 5 reps Concentration Curls 1st set – 35lbs 4 reps on right arm, 6 reps on left arm 2nd set – 30lbs 6 reps each arm Declined Situps 1st set – 25lbs plate 25 reps 2nd set – 35lbs plate 20 reps Vertical Leg Raises 1st set – 15 reps 2nd set – 12 reps DB Shrugs (just felt like throwing these in) 2-3 sec hold at top of each reps 1st set – 40lbs 14 reps My Journal

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