Sean's going for strength.

Seanp156 · 11-21-2006, 01:48 PM

Pretty good workout today... I think me not being as strong on dips as I used to be was mostly a mental thing... I forced myself to throw a 45 on today and it felt fine.

5 min stationary bike warmup
random hill course
6/20 resistance

Seated DB Press
30lbs x 8
40lbs x 6 (warmups)
55lbs x 4 sets x 6 reps PR for weight, sets, and reps (relative to the weight)

Pullups mid grip pronated
BW +25lbs x 2 sets x 3 reps

" Supinated BW +25lbs x 3
BW + 25lbs x 2

Close Parallel Grip Pullups
BW x 8
BW x 6

Dips
BW x 3
BW +25lbs x 3 (warmups)
BW + 45lbs x 2 sets x 5 reps
BW + 45lbs x 4 reps
BW x 16 reps

DB Rows
60lbs x 5
70lbs x 5 (warmups)
80lbs x 5 sets x 5 reps PR - done the weight and reps before but not for this many sets

Tricep Pushdowns
70lbs x 15
60lbs x 10
50lbs x 14
50lbs x 10

Treadmill Jogging for 8 minutes

stretch + rotar cuff work

AndrewSS · 11-22-2006, 08:18 PM

youre obviously undedicated... i mean geesh all you do is play rainbow six when you get back from the gym...

Burner02 · 11-22-2006, 09:21 PM

Havne't played RB6.
Friend just picked up Battlefield 2146.
Seen it? Looks pretty good.
I picked up the SF disc for Battlefield 2...several months ago...and have yet to play it...I think...I work too much...

fufu · 11-22-2006, 11:14 PM

Noice w/o.

Seanp156 · 11-23-2006, 02:06 AM

Quote:

Originally Posted by Burner02

Havne't played RB6.
Friend just picked up Battlefield 2146.
Seen it? Looks pretty good.
I picked up the SF disc for Battlefield 2...several months ago...and have yet to play it...I think...I work too much...

I whilst be sure to cry a tear of gaming sorrow for you.

Quote:

Originally Posted by fufu

Noice w/o.

Ty, Mreow.

"Meh" workout tonight... Not good, not horrible

Sumo Stance Deadlifts
45lbs x 8
135lbs x 10
185lbs x 6
225lbs x 3
255lbs x 3
275lbs x 3
315lbs x 5 (chalk on here)
315lbs x 3 (booo... I'm not good at sumo stance)
Conventional Stance
165lbs x 8 (worked in on Andrew's SLDL set so I wouldn't be changing stances at 315lbs)
315lbs x 6
315lbs x 5
-I'm definately stronger with a conventional stance, plus it doesn't tear/strain my hips up, so I'm going to stick with conventional. My body just seems to like it better. It puts slightly more pressure on my back, but as long as I keep up lots of ab, lower back, and posterior chain movements I should be fine. Does being stronger conventional usually indicate stronger quads rather than hamstring and glutes or not so much?

Leg Press
warmups @ 90lbs, and 180lbs
270lbs x 2 sets x 12 reps
270lbs x 10 reps

GHR
BW+ 30lbs x 8 reps

Decline Situps
BW + 40lbs x 3 sets x 8 reps

Seated Cambered Bar Shrugs
95lbs x 15
115lbs x 4 sets x 15 reps
Dropset Standing 115lbs x 15 reps

stretch

PWGriffin · 11-23-2006, 07:53 PM

Quote:

Originally Posted by Seanp156

I whilst be sure to cry a tear of gaming sorrow for you.

Ty, Mreow.

"Meh" workout tonight... Not good, not horrible

Sumo Stance Deadlifts
45lbs x 8
135lbs x 10
185lbs x 6
225lbs x 3
255lbs x 3
275lbs x 3
315lbs x 5 (chalk on here)
315lbs x 3 (booo... I'm not good at sumo stance)
Conventional Stance
165lbs x 8 (worked in on Andrew's SLDL set so I wouldn't be changing stances at 315lbs)
315lbs x 6
315lbs x 5
-I'm definately stronger with a conventional stance, plus it doesn't tear/strain my hips up, so I'm going to stick with conventional. My body just seems to like it better. It puts slightly more pressure on my back, but as long as I keep up lots of ab, lower back, and posterior chain movements I should be fine. Does being stronger conventional usually indicate stronger quads rather than hamstring and glutes or not so much?

Leg Press
warmups @ 90lbs, and 180lbs
270lbs x 2 sets x 12 reps
270lbs x 10 reps

GHR
BW+ 30lbs x 8 reps

Decline Situps
BW + 40lbs x 3 sets x 8 reps

Seated Cambered Bar Shrugs
95lbs x 15
115lbs x 4 sets x 15 reps
Dropset Standing 115lbs x 15 reps

stretch

Maybe you are better at conventional deads because that's just what you've always been doing?

I was way better at PL squats than Oly squats...now it's much more even just because I've been doing Oly squats for so long now.

Seanp156 · 11-25-2006, 08:52 AM

Bench kind of sucked today... I should be able to have 245 no problem, and should probably be able to do 255, but today just sucked...

Flat BB Bench
45lbs x 8
45lbs x 10
95lbs x 8
95lbs x 6
135lbs x 6
165lbs x 2
185lbs x 1
205lbs x 1
225lbs x 1
235lbs x 0
225lbs x 1
225lbs x 1 with really light spot

4-board press
225lbs x 2: was going to do 3, but the second one my left side got uneven, think my elbow flared out a little bit.
245lbs x 1

Flat DB Press
40lbs x 8
50lbs x 6
65lbs x 2 sets x 8 reps
65lbs x 6

Atlantis Shoulder Raise
60lbs x 10
75lbs x 10
90lbs x 8
75lbs x 10

Rear Delt Flye (reverse pec dec)
70lbs x 12
80lbs x 2 sets x 12 reps

Tricep Bar Curls
~70lbs (bar + 50lbs) x 10
~70lbs (bar + 50lbs) x 7

Seated DB Alternating Curls
30lbs x 18 (9 each arm)
30lbs x 14

rotator cuff work

**CowPimp** · 11-25-2006, 09:50 AM

Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.

Seanp156 · 11-25-2006, 11:56 AM

Quote:

Originally Posted by CowPimp

Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.

I don't know... That's definately true with me though.

fufu · 11-25-2006, 12:23 PM

Quote:

Originally Posted by CowPimp

Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.

I find this to be true as well.

fufu · 11-25-2006, 12:23 PM

When was the last time you did a deload Sean?

**CowPimp** · 11-25-2006, 01:48 PM

Quote:

Originally Posted by Seanp156

I don't know... That's definately true with me though.

True with me too. I hit 285 several months back, but I haven't done that in a while. I lost 275 the other day, though my technique was definitely off when I did it.

Seanp156 · 11-25-2006, 02:30 PM

Quote:

Originally Posted by fufu

When was the last time you did a deload Sean?

The week after my meet (my meet was Oct 7th)... I think it's time to do it again soon...

fufu · 11-25-2006, 06:24 PM

I'm deloading as we speak. It feels soooo gooood.

Seanp156 · 11-25-2006, 06:38 PM

Quote:

Originally Posted by fufu

I'm deloading as we speak. It feels soooo gooood.

I don't really like it... It throws me off.

fufu · 11-25-2006, 06:53 PM

Quote:

Originally Posted by Seanp156

I don't really like it... It throws me off.

orly? I used to hate deloads, but loved the strength coming back. I decided to take them more frequently and it has done me good, I don't mind taking the week off now and then.

Seanp156 · 11-25-2006, 07:35 PM

One part is, I never know what to do with my diet... Keep it the same, or decrease intake... Sometimes I'm tempted to "cheat" more when I'm not in the gym, oddly enough.

Seanp156 · 11-26-2006, 08:38 AM

Not a horrible workout, but I was tired. I need to try to get to bed earlier. Len said next week's high box for me and he expects me to do at least 450lbs...

.

Barbell PL Squats
45lbs x 2 sets x 8 reps
135lbs x 6
135lbs x 3
185lbs x 2 sets x 3 reps (warmups)
225lbs x 8 sets x 3 reps

Hyper Extensions
warmups
50lbs DB x 5 sets x 8 reps

Rope Cable Crunches
150lbs x 25
170lbs x 15
150lbs x 15

Leg Raises
BW x 2 sets x 15 reps

DB RDL's
60lbs x 10
70lbs x 10

stretch

fyredup1286 · 11-26-2006, 09:53 AM

damn sir...nice numbers...keep up the good work...nice excersizes too...haha

fufu · 11-26-2006, 11:44 AM

How high is a high box? I'm assuming it is above parallel, you should get it easy if that is the case.

Sleep is very important, I have also gotten myself off track. I need to get shit together again.

Seanp156 · 11-26-2006, 12:10 PM

Quote:

Originally Posted by fyredup1286

damn sir...nice numbers...keep up the good work...nice excersizes too...haha

Thanks, but number's haven't been where they should be lately... I think I might take a week off after next week.

Quote:

Originally Posted by fufu

How high is a high box? I'm assuming it is above parallel, you should get it easy if that is the case.

Sleep is very important, I have also gotten myself off track. I need to get shit together again.

I'm not sure the exact height, but Len said "For you, the black box and 3 plates." The black box is 13" I think... Then he also said to bring a towel to put in between the plates stacked on top. Yeah, it'll be above parallel. I'm starting to wonder if I should take melatonin reguarly for like a month... The thing is, I always feel sleepy and crappy the next day when I get up.

fufu · 11-26-2006, 12:11 PM

How much sleep do you get when you take it? You should also be taking it at a reasonable hour, like 9:30-11 pm.

Seanp156 · 11-26-2006, 12:26 PM

Quote:

Originally Posted by fufu

How much sleep do you get when you take it? You should also be taking it at a reasonable hour, like 9:30-11 pm.

I often get 10 hours when I take it... Yeah that's probably too much, but when I take it, I just want to sleep more. I usually take it by 11pm when I take it, but I don't use it often.

fufu · 11-26-2006, 12:41 PM

Welll if you took it at like 930 then went to bed at 10 and got up at 8, I think you would be fine.

fufu · 11-26-2006, 02:03 PM

Wait a second...I read that wrong, 450?? lawl, I though it was 350. That's alot!

11-21-2006, 01:48 PM	#3061
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	General Upper Body Day Pretty good workout today... I think me not being as strong on dips as I used to be was mostly a mental thing... I forced myself to throw a 45 on today and it felt fine. 5 min stationary bike warmup random hill course 6/20 resistance Seated DB Press 30lbs x 8 40lbs x 6 (warmups) 55lbs x 4 sets x 6 reps PR for weight, sets, and reps (relative to the weight) Pullups mid grip pronated BW +25lbs x 2 sets x 3 reps " Supinated BW +25lbs x 3 BW + 25lbs x 2 Close Parallel Grip Pullups BW x 8 BW x 6 Dips BW x 3 BW +25lbs x 3 (warmups) BW + 45lbs x 2 sets x 5 reps BW + 45lbs x 4 reps BW x 16 reps DB Rows 60lbs x 5 70lbs x 5 (warmups) 80lbs x 5 sets x 5 reps PR - done the weight and reps before but not for this many sets Tricep Pushdowns 70lbs x 15 60lbs x 10 50lbs x 14 50lbs x 10 Treadmill Jogging for 8 minutes stretch + rotar cuff work
	My Journal

11-22-2006, 08:18 PM	#3062
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	youre obviously undedicated... i mean geesh all you do is play rainbow six when you get back from the gym...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

11-22-2006, 09:21 PM	#3063
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Havne't played RB6. Friend just picked up Battlefield 2146. Seen it? Looks pretty good. I picked up the SF disc for Battlefield 2...several months ago...and have yet to play it...I think...I work too much...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-22-2006, 11:14 PM	#3064
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	Noice w/o.
	fufu's 1337 Journal Your diet will set you free.

11-25-2006, 08:52 AM	#3067
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	Bench Day Bench kind of sucked today... I should be able to have 245 no problem, and should probably be able to do 255, but today just sucked... Flat BB Bench 45lbs x 8 45lbs x 10 95lbs x 8 95lbs x 6 135lbs x 6 165lbs x 2 185lbs x 1 205lbs x 1 225lbs x 1 235lbs x 0 225lbs x 1 225lbs x 1 with really light spot 4-board press 225lbs x 2: was going to do 3, but the second one my left side got uneven, think my elbow flared out a little bit. 245lbs x 1 Flat DB Press 40lbs x 8 50lbs x 6 65lbs x 2 sets x 8 reps 65lbs x 6 Atlantis Shoulder Raise 60lbs x 10 75lbs x 10 90lbs x 8 75lbs x 10 Rear Delt Flye (reverse pec dec) 70lbs x 12 80lbs x 2 sets x 12 reps Tricep Bar Curls ~70lbs (bar + 50lbs) x 10 ~70lbs (bar + 50lbs) x 7 Seated DB Alternating Curls 30lbs x 18 (9 each arm) 30lbs x 14 rotator cuff work
	My Journal

11-25-2006, 09:50 AM	#3068
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Is it just me, or does the bench press seem like it's a far less consistent lift than the lower body powerlifts? People seem to fluctuate a lot more on the bench.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-25-2006, 12:23 PM	#3071
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	When was the last time you did a deload Sean?
	fufu's 1337 Journal Your diet will set you free.

11-25-2006, 06:24 PM	#3074
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	I'm deloading as we speak. It feels soooo gooood.
	fufu's 1337 Journal Your diet will set you free.

11-25-2006, 07:35 PM	#3077
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	One part is, I never know what to do with my diet... Keep it the same, or decrease intake... Sometimes I'm tempted to "cheat" more when I'm not in the gym, oddly enough.
	My Journal

11-26-2006, 08:38 AM	#3078
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,232 Photos: 11	Squat Day Not a horrible workout, but I was tired. I need to try to get to bed earlier. Len said next week's high box for me and he expects me to do at least 450lbs... . Barbell PL Squats 45lbs x 2 sets x 8 reps 135lbs x 6 135lbs x 3 185lbs x 2 sets x 3 reps (warmups) 225lbs x 8 sets x 3 reps Hyper Extensions warmups 50lbs DB x 5 sets x 8 reps Rope Cable Crunches 150lbs x 25 170lbs x 15 150lbs x 15 Leg Raises BW x 2 sets x 15 reps DB RDL's 60lbs x 10 70lbs x 10 stretch
	My Journal

11-26-2006, 09:53 AM	#3079
fyredup1286 FeeL the BurN! Join Date: Sep 2005 Location: JeRz Posts: 406 Photos: 10	damn sir...nice numbers...keep up the good work...nice excersizes too...haha
	I listen to everyone. I may not agree with everyone, but if you're not at least willing to listen to other's opinions, you're just short-changing yourself. There is ALWAYS room for improvement

11-26-2006, 11:44 AM	#3080
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	How high is a high box? I'm assuming it is above parallel, you should get it easy if that is the case. Sleep is very important, I have also gotten myself off track. I need to get shit together again.
	fufu's 1337 Journal Your diet will set you free.

11-26-2006, 12:11 PM	#3082
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	How much sleep do you get when you take it? You should also be taking it at a reasonable hour, like 9:30-11 pm.
	fufu's 1337 Journal Your diet will set you free.

11-26-2006, 12:41 PM	#3084
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	Welll if you took it at like 930 then went to bed at 10 and got up at 8, I think you would be fine.
	fufu's 1337 Journal Your diet will set you free.

11-26-2006, 02:03 PM	#3085
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,205 Photos: 4	Wait a second...I read that wrong, 450?? lawl, I though it was 350. That's alot!
	fufu's 1337 Journal Your diet will set you free.