Sean's going for strength.

**P-funk** · 01-11-2007, 10:02 PM

you can do it in addition or add it as a circuit with the rotator work.

Seanp156 · 01-11-2007, 10:14 PM

Do you think on the weeks I do close grips and dips I could skip direct tricep work? Same thing with CG underhand pullups/pulldowns?

fufu · 01-12-2007, 09:31 AM

New program ftw, looks like different approach to Westside.

KelJu · 01-12-2007, 12:05 PM

You program loos different from anything I have seen before. I can't wait to see how it works out for you.

Seanp156 · 01-13-2007, 02:41 PM

I think I'll end up doing something a little more basic... I may use the general template for assistance work though.

AndrewSS · 01-13-2007, 04:06 PM

you need to shut up and g4me

Seanp156 · 01-13-2007, 04:14 PM

you need to shut up and die

AndrewSS · 01-13-2007, 05:14 PM

wow.... thats quite mean.

Brutus_G · 01-14-2007, 08:29 AM

So perfect.

Seanp156 · 01-14-2007, 09:53 AM

Seanp156 · 01-14-2007, 09:56 AM

Well, Pete's not letting me write shit down in the gym so I'm doing this by memory... I think one of them actually stole my pen when I wasn't looking

.

BB PL Squats
45lbs x 8
135lbs x 6
135lbs x 6
135lbs x 3
205lbs x 3
245lbs x 1 (belt 2nd notch from end and wrist wraps on)
315lbs x 1 (warmups)
315lbs x 4 sets x 3 reps
315lbs x 2 sets x 2 reps

That's the most I've repped 315 for in 1 workout.

Good Morning's (belt on 3rd notch from the end, thumbless grip)
135lb x 6
135lbs x 6
250lbs x 2 sets x 3 reps

Standing Hammer Curls Alternating
40lbs x 18 (9 per arm)
40lbs x 8 (4 per arm)

Kneeling Rope Cable Crunches
150lbs x 15ish
150lbs x 18ish

Leg Raises
BW x 15
BW x 15

stretch

AndrewSS · 01-15-2007, 02:40 AM

Das ist gut vwerkouit...

pay no mind to the rebel/

Brutus_G · 01-15-2007, 07:28 AM

Why can't you write shit down?

**CowPimp** · 01-15-2007, 11:28 AM

Shit, since when did you squat that much? Hehe.

Seanp156 · 01-15-2007, 11:41 AM

Quote:

Originally Posted by CowPimp

Shit, since when did you squat that much? Hehe.

You haven't been in here a while have you?

.

Seanp156 · 01-15-2007, 02:39 PM

Seated Military Press
45lbs x 12
95lbs x 6
115lbs x 3 (warmups)
135lbs x 7
135lbs x 5
115lbs x 6

I'm a little weak on this, I've gotten 135 x 2 x 6 standing, and 155 x 3 standing before.

Pullups
BW x 6 mid grip
BW x 4
BW x 4 wide grip
BW x 4

Dips
BW x 6
BW + 25lbs x 3 (warmups)
BW + 45lbs x 8
BW +55lbs x 4 (failed 5th)
BW + 45lbs x 4
BW x 7

T-Bar Rows (weight is weight added to bar/machine)
90lbs x 14 wide grip
115lbs x 5
90lbs x 10 narrow grip
90lbs x 8 narrow grip

Skull Crushers
60lbs x 3 warmups
70lbs x 6 + 2 spot assist
70lbs x 3 + 1 spot assist

stretch + rotator cuff work

AndrewSS · 01-15-2007, 05:39 PM

Good workout, especially on the d1ps

Seanp156 · 01-15-2007, 06:24 PM

Geee thanks Andrew

**CowPimp** · 01-15-2007, 10:26 PM

Upper "shat." Very nice.

Now, something special for you:
http://video.google.com/videoplay?do...939&pr=goog-sl

Seanp156 · 01-15-2007, 10:51 PM

Quote:

Originally Posted by CowPimp

Upper "shat." Very nice.

Now, something special for you:
http://video.google.com/videoplay?do...939&pr=goog-sl

What the hell...

On an unrelated note, I just stepped off the scale and it read 196.2lbs

That's the most I've ever seen it, sure I'll be quite a bit less in the morning, but lately I've only been 191-192 at night. I ate and drank(water dur) quite a bit today I guess.

AndrewSS · 01-15-2007, 11:13 PM

Sean, dont lie, we all know youre a raging alcoholic...

Seanp156 · 01-16-2007, 10:38 AM

True Story.

LexusGS · 01-16-2007, 05:24 PM

nice workout Sean!

fufu · 01-16-2007, 11:12 PM

nice workout, dips lookin' good. That is kind of strange that you military press is weaker seated, I thought it was stronger for most people.

Either way, I'd rather be a stronger standing presser.

and btw, I weighed in as 200 lbs a few days ago...but I had eaten and drank alot, plus was wearing jeans and a big hoody.

Seanp156 · 01-16-2007, 11:20 PM

I think it's partially because I squatted heavy, and did GM's the day before and my shoulders were actually somewhat fatigued from it since I have the bar lower now. Also, I haven't done seated BB presses forever, so hopefully they'll get stronger the next couple weeks.

fufu · 01-16-2007, 11:40 PM

true true

AndrewSS · 01-17-2007, 02:40 AM

sean, you NEED this for your g4m1ng room:

AndrewSS · 01-17-2007, 03:19 AM

and this epic poster:

and...

heh.... i pwn this jeournal

01-11-2007, 10:02 PM	#3481
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	you can do it in addition or add it as a circuit with the rotator work.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-11-2007, 10:14 PM	#3482
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Do you think on the weeks I do close grips and dips I could skip direct tricep work? Same thing with CG underhand pullups/pulldowns?
	My Journal

01-12-2007, 09:31 AM	#3483
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	New program ftw, looks like different approach to Westside.
	fufu's 1337 Journal Your diet will set you free.

01-13-2007, 02:41 PM	#3485
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	I think I'll end up doing something a little more basic... I may use the general template for assistance work though.
	My Journal

01-13-2007, 04:06 PM	#3486
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	you need to shut up and g4me
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-13-2007, 04:14 PM	#3487
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	you need to shut up and die
	My Journal

01-13-2007, 05:14 PM	#3488
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	wow.... thats quite mean.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-14-2007, 09:53 AM	#3490
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11
	My Journal

01-14-2007, 09:56 AM	#3491
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Squat Day Well, Pete's not letting me write shit down in the gym so I'm doing this by memory... I think one of them actually stole my pen when I wasn't looking . BB PL Squats 45lbs x 8 135lbs x 6 135lbs x 6 135lbs x 3 205lbs x 3 245lbs x 1 (belt 2nd notch from end and wrist wraps on) 315lbs x 1 (warmups) 315lbs x 4 sets x 3 reps 315lbs x 2 sets x 2 reps That's the most I've repped 315 for in 1 workout. Good Morning's (belt on 3rd notch from the end, thumbless grip) 135lb x 6 135lbs x 6 250lbs x 2 sets x 3 reps Standing Hammer Curls Alternating 40lbs x 18 (9 per arm) 40lbs x 8 (4 per arm) Kneeling Rope Cable Crunches 150lbs x 15ish 150lbs x 18ish Leg Raises BW x 15 BW x 15 stretch
	My Journal

01-15-2007, 02:40 AM	#3492
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Das ist gut vwerkouit... pay no mind to the rebel/
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-15-2007, 07:28 AM	#3493
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Why can't you write shit down?
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

01-15-2007, 11:28 AM	#3494
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Shit, since when did you squat that much? Hehe.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-15-2007, 02:39 PM	#3496
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Upper shat Seated Military Press 45lbs x 12 95lbs x 6 115lbs x 3 (warmups) 135lbs x 7 135lbs x 5 115lbs x 6 I'm a little weak on this, I've gotten 135 x 2 x 6 standing, and 155 x 3 standing before. Pullups BW x 6 mid grip BW x 4 BW x 4 wide grip BW x 4 Dips BW x 6 BW + 25lbs x 3 (warmups) BW + 45lbs x 8 BW +55lbs x 4 (failed 5th) BW + 45lbs x 4 BW x 7 T-Bar Rows (weight is weight added to bar/machine) 90lbs x 14 wide grip 115lbs x 5 90lbs x 10 narrow grip 90lbs x 8 narrow grip Skull Crushers 60lbs x 3 warmups 70lbs x 6 + 2 spot assist 70lbs x 3 + 1 spot assist stretch + rotator cuff work
	My Journal

01-15-2007, 05:39 PM	#3497
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Good workout, especially on the d1ps
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-15-2007, 06:24 PM	#3498
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Geee thanks Andrew
	My Journal

01-16-2007, 05:24 PM	#3503
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	nice workout Sean!

01-15-2007, 10:26 PM	#3499
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Upper "shat." Very nice. Now, something special for you: http://video.google.com/videoplay?do...939&pr=goog-sl
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-15-2007, 11:13 PM	#3501
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Sean, dont lie, we all know youre a raging alcoholic...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-16-2007, 10:38 AM	#3502
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	True Story.
	My Journal

01-16-2007, 11:12 PM	#3504
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	nice workout, dips lookin' good. That is kind of strange that you military press is weaker seated, I thought it was stronger for most people. Either way, I'd rather be a stronger standing presser. and btw, I weighed in as 200 lbs a few days ago...but I had eaten and drank alot, plus was wearing jeans and a big hoody.
	fufu's 1337 Journal Your diet will set you free.

01-16-2007, 11:20 PM	#3505
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	I think it's partially because I squatted heavy, and did GM's the day before and my shoulders were actually somewhat fatigued from it since I have the bar lower now. Also, I haven't done seated BB presses forever, so hopefully they'll get stronger the next couple weeks.
	My Journal

01-16-2007, 11:40 PM	#3506
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	true true
	fufu's 1337 Journal Your diet will set you free.

01-17-2007, 02:40 AM	#3507
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	sean, you NEED this for your g4m1ng room:
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-17-2007, 03:19 AM	#3508
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	and this epic poster: and... heh.... i pwn this jeournal
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs