Sean's going for strength.

Seanp156 · 11-16-2006, 07:14 PM

True story I'm going to listen to some tool in the gym.

Seanp156 · 11-16-2006, 10:03 PM

Pretty good workout... Speed Sumo Deadlifts felt good... No hip problems doing them this time around, though after finishing some sets, my hips did feel a little odd. I think some of the stretching I've been doing has helped with getting a wider stance for squats and DL's...

5 min bike warmup

Speed Sumo Deadlifts (no belt no chalk)
135lbs x 10
185lbs x 6
225lbs x 3
255lbs x 3 (warmups)
275lbs x 6 sets x 3 reps

Front Squats
warmups
155lbs x 4 sets x 6 reps - Felt good, easier than 155lbs was a few months ago

GHR - 75 sec RI's
BW x 5
BW + 25lbs x 4 (warmups)
BW + 40lbs x 3 sets x 5 reps
BW + 30lbs x 2 sets x 5 reps

Decline Situps - 75 sec RI's
BW + 25lbs x 8 (warmups)
BW + 50lbs DB x 5 sets x 5 reps

Cambered Bar Seated Shrugs
95lbs x 12
115lbs x 4 sets x 12 reps
last set supersetted with standing shrugs 115lbs x 12

Standing Calf Raises
175lbs x 20
200lbs x 15
200lbs x 12
175lbs x 12

stretch

fufu · 11-16-2006, 10:12 PM

http://www.youtube.com/watch?v=spBUUoBDS2I

Good stuff. I heart sumo stance. Where do you place your feet? Mine aren't super wide, but I place my ankles right outside the rings on the olympic bar.

Seanp156 · 11-16-2006, 10:18 PM

Not exactly sure... I think my heels are probably around the rings. Lawl wtf is with that vid.

AndrewSS · 11-16-2006, 11:05 PM

doth gut vwerkout

Seanp156 · 11-16-2006, 11:10 PM

Thanks Osama.

Seanp156 · 11-17-2006, 07:34 PM

Not a bad workout overall... Worked up to some singles with close grip, which could've gone better because my triceps are/were still fatigued some from wednesday... I usually have 3 days between upper body days instead of 2, but the guys couldn't go tomorrow because of the OSU game...

Close Grip Bench Press
45lbs x 10
95lbs x 8
135lbs x 6
165lbs x 2
185lbs x 1
205lbs x 1 (warmups)
225lbs x 1 PR for close grips
235lbs x 0 - I should've been able to get this, but I think form was off, plus triceps were moderately tired.

5-board press
185lbs x 3
205lbs x 2 sets x 3 reps
- The guys said it looks like my right side was "falling off the bench" on these, so basically I was a little slanted... Strange because I didn't feel it at all while doing it.

Flat DB Bench Press
50lbs x 5 warmups - pain in my chest when breathing deeply... walked around for a while and it was fine after a few minutes...
60lbs x 3 sets x 10 reps
60lbs x 8

Atlantis Shoulder/Rear Delt Raise (first time using this)
60lbs x 10
75lbs x 10
90lbs x 8
75lbs x 10

HS Rear Delt Flye
40lbs x 10
60lbs x 10
80lbs x 10 - This was pretty much the only challenging set...

Tricep Bar Curls (not sure of the bar weight, I think it's 20lbs)
~70lbs x 10 (bar + 50lbs)
~70lbs x 7 (bar + 50lbs)

Seated DB Alternating Curls
30lbs DB x 16 (8 each arm)
30lbs DB x 12 (6 each arm)

15 minutes stationary bike
manual course
8/20 resistance
2.67 miles

stretch + rotar cuff work

gwcaton · 11-17-2006, 08:58 PM

Looking Good Sean ! Congrats on PR !

Seanp156 · 11-17-2006, 09:25 PM

Thanks GW

AndrewSS · 11-18-2006, 01:11 AM

Good vwerkouit

Seanp156 · 11-19-2006, 10:17 AM

Decent workout

Barbell PL Back Squats - as much speed as possible out of the hole
45lbs x 8
45lbs x 6
135lbs x 6
135lbs x 6
135lbs x 3
185lbs x 2 sets x 3 reps (warmups to here)
225lbs x 8 sets x 3 reps

Hyper Extensions
BW x 10
25lbs plate x 6 (warmups)
60lbs DB x 5 sets x 5 reps
60lbs DB x 8 reps

Rope Cable Crunches (different pulley system than usual... more difficult for the given weight #)
80lbs x 15
70lbs x 15
70lbs x 20
80lbs x 10

stretch

-Lawl, when Tim was warming up on squats he did a 315lbs box squat... He had so much speed on it that when he got to the top it bounced off his back about 2 inches then came back down... He almost lost his balance when it came back down. Later I was spotting him from behind when he box squatted 500+ and he failed... That was my first time spotting a squatter too

. We did have 2 side spotters too though.

AndrewSS · 11-19-2006, 01:14 PM

Good vwerkouit

Seanp156 · 11-19-2006, 01:18 PM

I vant this tank... http://store.paintballwarehouse.com/...&categoryID=80

Have you talked to Zack or anyone about Seek & Destroy? (Seek & Destroy!!!! GRRRRRR) lawl.

Seanp156 · 11-19-2006, 11:10 PM

Quote:

Originally Posted by Seanp156

Woot, my CEE, Anabolic Matrix Rx, and Myotape got here today... My tri-o-plex bars will probably get here tomorrow.

10-16-06 measurements
Arms 14.5"
Right Leg 25"
Left Leg 25.5"
Waist 32.5"
Hips 39"
Chest 40"
Calfs 15.75"
BW 183lbs

Son, I just pwnt you with new measurements
11-20-06 measurements
Arms 15"
Right Leg 25"
Left Leg 25.5"
Waist 34"
Hips 40.5"
Chest 42"
Calfs 16"
BW 189.2lbs

AndrewSS · 11-19-2006, 11:23 PM

I havnt talked to zack much bout it, he didnt reply to my message...

fufu · 11-19-2006, 11:29 PM

lawl you gained a 1/2 inch on your arms and 1.5 on you waist w/ just 6.2 lbs?

Seanp156 · 11-20-2006, 12:00 AM

Looks that way... However these new measurements are at night when I'm all bloated up on food and water throughout the day... My weight's probably around 186-187 in the morning, and my waist is probably closer to 33" then.

Hrmm just realized forearm measurements weren't in there...
Old ones were
11.5" right arm
11.75" left

New
12" both

fufu · 11-20-2006, 01:25 AM

Noice!

Archangel · 11-20-2006, 03:55 PM

Excellent w/o's in here Brother Sean, keep at it my Friend!!!

AndrewSS · 11-20-2006, 05:14 PM

sean, your measurements are a bit too proportionate... doesnt look like a covenant elite physique to me...

Seanp156 · 11-20-2006, 05:20 PM

Quote:

Originally Posted by AndrewSS

sean, your measurements are a bit too proportionate... doesnt look like a covenant elite physique to me...

I'm working more on the Gears of War physique than the elite physique.

Seanp156 · 11-20-2006, 07:29 PM

I might be going to the gym tomorrow and wednesday instead of wednesday and thursday because of Thankgiving... The gym's only open from 10am -2pm on Thankgiving and out family needs to be at someone else's house at 12 noon, so that probably won't work out. It's somewhat going to suck tomorrow because of class in the AM and then work from 5pm-9pm, so I'm likely going to have to go between class and work which will make for quite a full day.

Archangel · 11-20-2006, 07:29 PM

Ah yes, the Gears of War physique!!! GREAT game too!!! Beat it in co-op with my best Friend!!!

Seanp156 · 11-20-2006, 07:37 PM

Quote:

Originally Posted by Archangel

Ah yes, the Gears of War physique!!! GREAT game too!!! Beat it in co-op with my best Friend!!!

Hahaha, yeah it is awesome... I've been playing it on Versus online quite a bit since I beat the game.

Malley · 11-20-2006, 07:38 PM

So are you measuring your arms flexed or not?

Seanp156 · 11-20-2006, 09:51 PM

Yes, but not pumped.

Malley · 11-20-2006, 10:37 PM

Se se senor

AndrewSS · 11-20-2006, 10:58 PM

I playt GoW tonight, its quite gut

11-16-2006, 07:14 PM	#3031
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	True story I'm going to listen to some tool in the gym.
	My Journal

11-16-2006, 10:03 PM	#3032
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Deadlift Day Pretty good workout... Speed Sumo Deadlifts felt good... No hip problems doing them this time around, though after finishing some sets, my hips did feel a little odd. I think some of the stretching I've been doing has helped with getting a wider stance for squats and DL's... 5 min bike warmup Speed Sumo Deadlifts (no belt no chalk) 135lbs x 10 185lbs x 6 225lbs x 3 255lbs x 3 (warmups) 275lbs x 6 sets x 3 reps Front Squats warmups 155lbs x 4 sets x 6 reps - Felt good, easier than 155lbs was a few months ago GHR - 75 sec RI's BW x 5 BW + 25lbs x 4 (warmups) BW + 40lbs x 3 sets x 5 reps BW + 30lbs x 2 sets x 5 reps Decline Situps - 75 sec RI's BW + 25lbs x 8 (warmups) BW + 50lbs DB x 5 sets x 5 reps Cambered Bar Seated Shrugs 95lbs x 12 115lbs x 4 sets x 12 reps last set supersetted with standing shrugs 115lbs x 12 Standing Calf Raises 175lbs x 20 200lbs x 15 200lbs x 12 175lbs x 12 stretch
	My Journal

11-16-2006, 10:12 PM	#3033
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	http://www.youtube.com/watch?v=spBUUoBDS2I Good stuff. I heart sumo stance. Where do you place your feet? Mine aren't super wide, but I place my ankles right outside the rings on the olympic bar.
	fufu's 1337 Journal Your diet will set you free.

11-16-2006, 10:18 PM	#3034
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Not exactly sure... I think my heels are probably around the rings. Lawl wtf is with that vid. Last edited by Seanp156 : 11-16-2006 at 10:40 PM.
	My Journal

11-16-2006, 11:05 PM	#3035
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	doth gut vwerkout
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-16-2006, 11:10 PM	#3036
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks Osama.
	My Journal

11-17-2006, 07:34 PM	#3037
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Bench Day Not a bad workout overall... Worked up to some singles with close grip, which could've gone better because my triceps are/were still fatigued some from wednesday... I usually have 3 days between upper body days instead of 2, but the guys couldn't go tomorrow because of the OSU game... Close Grip Bench Press 45lbs x 10 95lbs x 8 135lbs x 6 165lbs x 2 185lbs x 1 205lbs x 1 (warmups) 225lbs x 1 PR for close grips 235lbs x 0 - I should've been able to get this, but I think form was off, plus triceps were moderately tired. 5-board press 185lbs x 3 205lbs x 2 sets x 3 reps - The guys said it looks like my right side was "falling off the bench" on these, so basically I was a little slanted... Strange because I didn't feel it at all while doing it. Flat DB Bench Press 50lbs x 5 warmups - pain in my chest when breathing deeply... walked around for a while and it was fine after a few minutes... 60lbs x 3 sets x 10 reps 60lbs x 8 Atlantis Shoulder/Rear Delt Raise (first time using this) 60lbs x 10 75lbs x 10 90lbs x 8 75lbs x 10 HS Rear Delt Flye 40lbs x 10 60lbs x 10 80lbs x 10 - This was pretty much the only challenging set... Tricep Bar Curls (not sure of the bar weight, I think it's 20lbs) ~70lbs x 10 (bar + 50lbs) ~70lbs x 7 (bar + 50lbs) Seated DB Alternating Curls 30lbs DB x 16 (8 each arm) 30lbs DB x 12 (6 each arm) 15 minutes stationary bike manual course 8/20 resistance 2.67 miles stretch + rotar cuff work
	My Journal

11-17-2006, 08:58 PM	#3038
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Looking Good Sean ! Congrats on PR !
	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

11-17-2006, 09:25 PM	#3039
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks GW
	My Journal

11-18-2006, 01:11 AM	#3040
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Good vwerkouit
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-19-2006, 10:17 AM	#3041
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Squat Day Decent workout Barbell PL Back Squats - as much speed as possible out of the hole 45lbs x 8 45lbs x 6 135lbs x 6 135lbs x 6 135lbs x 3 185lbs x 2 sets x 3 reps (warmups to here) 225lbs x 8 sets x 3 reps Hyper Extensions BW x 10 25lbs plate x 6 (warmups) 60lbs DB x 5 sets x 5 reps 60lbs DB x 8 reps Rope Cable Crunches (different pulley system than usual... more difficult for the given weight #) 80lbs x 15 70lbs x 15 70lbs x 20 80lbs x 10 stretch -Lawl, when Tim was warming up on squats he did a 315lbs box squat... He had so much speed on it that when he got to the top it bounced off his back about 2 inches then came back down... He almost lost his balance when it came back down. Later I was spotting him from behind when he box squatted 500+ and he failed... That was my first time spotting a squatter too . We did have 2 side spotters too though.
	My Journal

11-19-2006, 01:14 PM	#3042
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Good vwerkouit
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-19-2006, 01:18 PM	#3043
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	I vant this tank... http://store.paintballwarehouse.com/...&categoryID=80 Have you talked to Zack or anyone about Seek & Destroy? (Seek & Destroy!!!! GRRRRRR) lawl.
	My Journal

11-19-2006, 11:23 PM	#3045
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	I havnt talked to zack much bout it, he didnt reply to my message...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-19-2006, 11:29 PM	#3046
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	lawl you gained a 1/2 inch on your arms and 1.5 on you waist w/ just 6.2 lbs?
	fufu's 1337 Journal Your diet will set you free.

11-20-2006, 03:55 PM	#3049
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Excellent w/o's in here Brother Sean, keep at it my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-20-2006, 07:29 PM	#3053
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Ah yes, the Gears of War physique!!! GREAT game too!!! Beat it in co-op with my best Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-20-2006, 12:00 AM	#3047
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Looks that way... However these new measurements are at night when I'm all bloated up on food and water throughout the day... My weight's probably around 186-187 in the morning, and my waist is probably closer to 33" then. Hrmm just realized forearm measurements weren't in there... Old ones were 11.5" right arm 11.75" left New 12" both Last edited by Seanp156 : 11-20-2006 at 12:43 AM.
	My Journal

11-20-2006, 01:25 AM	#3048
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	Noice!
	fufu's 1337 Journal Your diet will set you free.

11-20-2006, 05:14 PM	#3050
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	sean, your measurements are a bit too proportionate... doesnt look like a covenant elite physique to me...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-20-2006, 07:29 PM	#3052
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	I might be going to the gym tomorrow and wednesday instead of wednesday and thursday because of Thankgiving... The gym's only open from 10am -2pm on Thankgiving and out family needs to be at someone else's house at 12 noon, so that probably won't work out. It's somewhat going to suck tomorrow because of class in the AM and then work from 5pm-9pm, so I'm likely going to have to go between class and work which will make for quite a full day.
	My Journal

11-20-2006, 07:38 PM	#3055
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	So are you measuring your arms flexed or not?
	www.crossfit.com

11-20-2006, 09:51 PM	#3056
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Yes, but not pumped.
	My Journal

11-20-2006, 10:37 PM	#3057
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Se se senor
	www.crossfit.com

11-20-2006, 10:58 PM	#3058
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	I playt GoW tonight, its quite gut
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs