Sean's going for strength.

Seanp156 · 05-10-2007, 04:32 PM

Quote:

Originally Posted by PeteTheGreek

WTF?

OMG I did calves... Tim does them too.

AndrewSS · 05-10-2007, 05:55 PM

Quote:

Originally Posted by PeteTheGreek

WTF?

seans leaving the power-lifter world and going into competitive body-building now.... fufu and I are his new oil boys.

fufu · 05-10-2007, 05:56 PM

Just checking in to make sure the homestatic level of gay is being maintained...

Seanp156 · 05-10-2007, 06:23 PM

Bakerboy · 05-10-2007, 06:31 PM

YouTube Video

AndrewSS · 05-10-2007, 09:52 PM

swing on the spiral.

Seanp156 · 05-11-2007, 05:55 PM

Good workout

Flat BB Bench
45lbs x 2 sets x 12 reps
95lbs x 6
135lbs x 4
175lbs x 3
205lbs x 1
225lbs x 3 sets x 3 reps PR old 3RM was 215
225lbs x 2 + 1 with spot
225lbs x 1, attempted a 2nd, but got way out of my groove

Incline DB Press
60lbs x 5 warmup
75lbs x 3 sets x 5 reps PR

HS Rear Delt Rows
+180lbs x 10
+230lbs x 10
+230lbs x 8 or 10
+230lbs x 8

15 minutes stationary bike
10/20 resistance
random hill course
3.50 miles

stretch + rotator cuff work

fufu · 05-11-2007, 06:00 PM

good job on the bench, I knew you had it in you.

Seanp156 · 05-11-2007, 06:33 PM

Vids

My 225lbs x 3
Pete's 455lbs x 1
Pete's 525lbs x 1
Tim's first 405lbs x 1
Tim's second 405lbs x 1

Seanp156 · 05-12-2007, 09:39 AM

Didn't get enough sleep... Probably 4-5 hours worth.

BB PL Squats
45lbs warmups
135lbs x 6
135lbs x 3
205lbs x 2 (wrist wraps on)
265lbs x 1 (belt on)
315lbs x 1
315lbs x 4 sets x 3 reps each set seemed progressively worse

Romanian Deadlifts
135lbs x 6
185lbs x 6
225lbs x 3 or 4 sets x 6 reps

Rope Cable Crunches
150lbs x 3 sets x 12 reps

DB Hammer Curls Alternating
40lbs x 16 (8 per arm)
35lbs x 16

stretch

Brutus_G · 05-12-2007, 09:55 AM

Quote:

Originally Posted by fufu

Just checking in to make sure the homestatic level of gay is being maintained...

LOL

Brutus_G · 05-12-2007, 09:57 AM

Good job on the bench your getting very strong Sean.

AndrewSS · 05-13-2007, 04:42 PM

Quote:

Originally Posted by Seanp156

Vids

My 225lbs x 3
Pete's 455lbs x 1
Pete's 525lbs x 1
Tim's first 405lbs x 1
Tim's second 405lbs x 1

geez... good videos seany

Seanp156 · 05-15-2007, 01:25 PM

Good workout.

Speed Bench Press
45lbs x 12
95lbs x 6
Close Grip
145lbs x 3 sets x 3 reps
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 30-40 sec RI's

T-Bar Rows
warmups
+135lbs (3 plates) x 4 sets x 6 reps PR - 90 sec RI's

Shoulder Press on Machine Squat
warmups
+180lbs (2 plates per side) x 2 sets x 5 reps PR
+145lbs x 2 sets x 5 reps - 60 sec RI's

1-Arm DB Rows
60lbs x 6 warmup
70lbs x 2 sets x 10 reps per side - 60 sec RI's

CG Bench Press
155lbs x 10
155lbs x 9

15 minutes elliptical
hill course
10/20 resistance
202 cals
1.38 miles

stretch + rotator cuff work

fufu · 05-15-2007, 02:17 PM

look who it is, Mr. Sean PR MAN.

PeteTheGreek · 05-16-2007, 05:25 PM

Bench: Saturday at 8:00
Squat: Sunday at 8:00

Seanp156 · 05-17-2007, 11:53 AM

Good workout, I was only in the gym for a total of 1 hour.

Speed Sumo Deadlifts (no belt)
135lbs x 6
185lbs x 4
225lbs x 2
265lbs x 6 sets x 2 reps - 45 sec RI's

Bulgarian Squats
20lbs x 4 each leg warmups
40lbs x 2 sets x 8 reps
40lbs x 6 reps - RI's got a little screwy... probably around 90 seconds

BB Shrugs
135lbs x 10
225lbs x 2 sets x 12 reps (straps) - 60 sec RI's

Pull Throughs
90lbs x 10
120lbs x 2 sets x 10 reps - 60 sec RI's

Decline Situps
25lbs x 8 warmup
45lbs x 2 sets x 10 reps - 60 sec RI's

stretch

AndrewSS · 05-17-2007, 12:10 PM

Jizz sean, good stuff

Seanp156 · 05-20-2007, 09:24 AM

I was an hour early, so I took it a little easy since I didn't have a spotter.

BB PL Squats
45lbs x 2 sets warmups
135lbs x 3
135lbs x 3
205lbs x 2 (wrist wraps on)
265lbs x 1 (belt on)
315lbs x 5 PR for reps w/ 315
315lbs x 4 (didn't feel confident for a 5th)
315lbs x 2 sets x 3 reps (3rd set was probably the best)

BB Romanian Deadlifts
45lbs x warmups
135lbs x 6
185lbs x 4
245lbs x 3 sets x 6 reps

Kneeling Rope Cable Crunches
170lbs x 15
170lbs x 15
170lbs x 12

BB Curls
85lbs x 2 sets x 6 reps
75lbs x 6

Forearm Curls
95lbs x 15
115lbs x 2 sets x 12 reps

stretch

fufu · 05-20-2007, 11:38 AM

Congratulations SImba.

fufu · 05-20-2007, 03:36 PM

So Seany....how is your cut/recomp going?

Seanp156 · 05-22-2007, 12:48 PM

Decent workout, strength felt a little down so I did some higher rep shit.

Speed Bench
45lbs x 12
95lbs x 6
Close Grip
145lbs x 2 sets x 3 reps
Mid Grip
145lbs x 2 sets x 3 reps
Wide Grip
145lbs x 2 sets x 3 reps - 30 sec RI's

1-Arm DB Rows
60lbs x 6
75lbs x 4 warmup
90lbs x 2 sets x 6 reps - 90 sec RI's
70lbs x 2 sets x 10 reps -60 sec RI's

Shoulder Press on Machine Squat
warmup
+140lbs x 8
+140lbs x 5 - 60 sec RI's - dead

Wide Grip Lat Pulldowns
130lbs x 12
130lbs x 12
130lbs x 10 - 60 sec RI's

Dips
BW x 12
BW x 12
BW x 9 - 60 sec RI's

15 mins Elliptcal
Interval Course
10/20 resistance
1.26 miles

stretch + rotator cuff work

DeadBolt · 05-22-2007, 01:12 PM

Damn sean lookin fuckin good in here bro! Looks like those weights have been growing nicely! Grats on all the PRs!!!

Seanp156 · 05-24-2007, 01:20 PM

Good workout, made me sweat like a $5 hooker on friday night.

Front Squats
45lbs x 8
95lbs x 6
135lbs x 4
185lbs x 2 sets x 6 reps
185lbs x 5 - 90 sec RI's

Bulgarian Squats (the more I do these, the more I like them even though they rape me)
20lbs DB's x 4 per leg warmup
50lbs DB's x 2 sets x 6 reps per leg - 90 sec RI's

Pull-Throughs
90lbs x 10 warmup
130lbs x 3 sets x 10 reps - 60 sec RI's

Barbell Shrugs
135lbs x 10
185lbs x 6
245lbs x 2 sets x 10 reps (straps) - didnt track RI's
185lbs x 20 (straps)
135lbs x 20 (no straps)

Cybex Ab Crunch
#8 x 2 sets x 10 reps

Leg Raises
BW x 2 sets x 15 reps

stretch

fufu · 05-24-2007, 04:05 PM

you and herman workout together?!???

you both did frontal squats. Did you do them face to face whilst naked and sweating?

PeteTheGreek · 05-24-2007, 04:53 PM

Salad Tosser:

Bench: Friday 4:30
Squat: Sunday 8:00

Seanp156 · 05-25-2007, 06:06 PM

My abs and Quads were/are pretty damn sore from yesterday, low back was a little tight too.

Flat Barbell warmups
45lbs x 12
95lbs x 6
135lbs x 4
2-board Press
185lbs x 5
205lbs x 3
225lbs x 3
245lbs x 2
245lbs x 1
245lbs x 2 loose
245lbs x 2 tight
245lbs x 0 - nothing left, brought it down to about 1-2 inches away from the board and my muscle tension went away, it was kind of funny.

Flat DB Bench Press
60lbs x 12
60lbs x 9
60lbs x 10
60lbs x 10

Face Pulls from low Pulley
90lbs x 10
100lbs x 10
110lbs x 10
120lbs x 7
110lbs x 8 or 9

15 minutes stationary bike
10/20 resistance
3.4 miles

stretch + rotator cuff work

05-10-2007, 05:56 PM	#4263
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	Just checking in to make sure the homestatic level of gay is being maintained...
	fufu's 1337 Journal Your diet will set you free.

05-10-2007, 06:23 PM	#4264
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	.
	My Journal

05-10-2007, 09:52 PM	#4266
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	swing on the spiral.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

05-11-2007, 05:55 PM	#4267
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Bench Good workout Flat BB Bench 45lbs x 2 sets x 12 reps 95lbs x 6 135lbs x 4 175lbs x 3 205lbs x 1 225lbs x 3 sets x 3 reps PR old 3RM was 215 225lbs x 2 + 1 with spot 225lbs x 1, attempted a 2nd, but got way out of my groove Incline DB Press 60lbs x 5 warmup 75lbs x 3 sets x 5 reps PR HS Rear Delt Rows +180lbs x 10 +230lbs x 10 +230lbs x 8 or 10 +230lbs x 8 15 minutes stationary bike 10/20 resistance random hill course 3.50 miles stretch + rotator cuff work
	My Journal

05-11-2007, 06:00 PM	#4268
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	good job on the bench, I knew you had it in you.
	fufu's 1337 Journal Your diet will set you free.

05-11-2007, 06:33 PM	#4269
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Vids My 225lbs x 3 Pete's 455lbs x 1 Pete's 525lbs x 1 Tim's first 405lbs x 1 Tim's second 405lbs x 1
	My Journal

05-12-2007, 09:39 AM	#4270
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Squat Didn't get enough sleep... Probably 4-5 hours worth. BB PL Squats 45lbs warmups 135lbs x 6 135lbs x 3 205lbs x 2 (wrist wraps on) 265lbs x 1 (belt on) 315lbs x 1 315lbs x 4 sets x 3 reps each set seemed progressively worse Romanian Deadlifts 135lbs x 6 185lbs x 6 225lbs x 3 or 4 sets x 6 reps Rope Cable Crunches 150lbs x 3 sets x 12 reps DB Hammer Curls Alternating 40lbs x 16 (8 per arm) 35lbs x 16 stretch
	My Journal

05-12-2007, 09:57 AM	#4272
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Good job on the bench your getting very strong Sean.
	"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

05-15-2007, 01:25 PM	#4274
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Bench Good workout. Speed Bench Press 45lbs x 12 95lbs x 6 Close Grip 145lbs x 3 sets x 3 reps Mid Grip 145lbs x 3 sets x 3 reps Wide Grip 145lbs x 3 sets x 3 reps - 30-40 sec RI's T-Bar Rows warmups +135lbs (3 plates) x 4 sets x 6 reps PR - 90 sec RI's Shoulder Press on Machine Squat warmups +180lbs (2 plates per side) x 2 sets x 5 reps PR +145lbs x 2 sets x 5 reps - 60 sec RI's 1-Arm DB Rows 60lbs x 6 warmup 70lbs x 2 sets x 10 reps per side - 60 sec RI's CG Bench Press 155lbs x 10 155lbs x 9 15 minutes elliptical hill course 10/20 resistance 202 cals 1.38 miles stretch + rotator cuff work
	My Journal

05-15-2007, 02:17 PM	#4275
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	look who it is, Mr. Sean PR MAN.
	fufu's 1337 Journal Your diet will set you free.

05-16-2007, 05:25 PM	#4276
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 716	Bench: Saturday at 8:00 Squat: Sunday at 8:00

05-17-2007, 11:53 AM	#4277
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Deadlift Good workout, I was only in the gym for a total of 1 hour. Speed Sumo Deadlifts (no belt) 135lbs x 6 185lbs x 4 225lbs x 2 265lbs x 6 sets x 2 reps - 45 sec RI's Bulgarian Squats 20lbs x 4 each leg warmups 40lbs x 2 sets x 8 reps 40lbs x 6 reps - RI's got a little screwy... probably around 90 seconds BB Shrugs 135lbs x 10 225lbs x 2 sets x 12 reps (straps) - 60 sec RI's Pull Throughs 90lbs x 10 120lbs x 2 sets x 10 reps - 60 sec RI's Decline Situps 25lbs x 8 warmup 45lbs x 2 sets x 10 reps - 60 sec RI's stretch
	My Journal

05-17-2007, 12:10 PM	#4278
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Jizz sean, good stuff
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

05-20-2007, 09:24 AM	#4279
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Squat I was an hour early, so I took it a little easy since I didn't have a spotter. BB PL Squats 45lbs x 2 sets warmups 135lbs x 3 135lbs x 3 205lbs x 2 (wrist wraps on) 265lbs x 1 (belt on) 315lbs x 5 PR for reps w/ 315 315lbs x 4 (didn't feel confident for a 5th) 315lbs x 2 sets x 3 reps (3rd set was probably the best) BB Romanian Deadlifts 45lbs x warmups 135lbs x 6 185lbs x 4 245lbs x 3 sets x 6 reps Kneeling Rope Cable Crunches 170lbs x 15 170lbs x 15 170lbs x 12 BB Curls 85lbs x 2 sets x 6 reps 75lbs x 6 Forearm Curls 95lbs x 15 115lbs x 2 sets x 12 reps stretch
	My Journal

05-20-2007, 11:38 AM	#4280
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	Congratulations SImba.
	fufu's 1337 Journal Your diet will set you free.

05-20-2007, 03:36 PM	#4281
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	So Seany....how is your cut/recomp going?
	fufu's 1337 Journal Your diet will set you free.

05-22-2007, 12:48 PM	#4282
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Bench Decent workout, strength felt a little down so I did some higher rep shit. Speed Bench 45lbs x 12 95lbs x 6 Close Grip 145lbs x 2 sets x 3 reps Mid Grip 145lbs x 2 sets x 3 reps Wide Grip 145lbs x 2 sets x 3 reps - 30 sec RI's 1-Arm DB Rows 60lbs x 6 75lbs x 4 warmup 90lbs x 2 sets x 6 reps - 90 sec RI's 70lbs x 2 sets x 10 reps -60 sec RI's Shoulder Press on Machine Squat warmup +140lbs x 8 +140lbs x 5 - 60 sec RI's - dead Wide Grip Lat Pulldowns 130lbs x 12 130lbs x 12 130lbs x 10 - 60 sec RI's Dips BW x 12 BW x 12 BW x 9 - 60 sec RI's 15 mins Elliptcal Interval Course 10/20 resistance 1.26 miles stretch + rotator cuff work
	My Journal

05-22-2007, 01:12 PM	#4283
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Damn sean lookin fuckin good in here bro! Looks like those weights have been growing nicely! Grats on all the PRs!!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

05-24-2007, 01:20 PM	#4284
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	DE Squat Good workout, made me sweat like a $5 hooker on friday night. Front Squats 45lbs x 8 95lbs x 6 135lbs x 4 185lbs x 2 sets x 6 reps 185lbs x 5 - 90 sec RI's Bulgarian Squats (the more I do these, the more I like them even though they rape me) 20lbs DB's x 4 per leg warmup 50lbs DB's x 2 sets x 6 reps per leg - 90 sec RI's Pull-Throughs 90lbs x 10 warmup 130lbs x 3 sets x 10 reps - 60 sec RI's Barbell Shrugs 135lbs x 10 185lbs x 6 245lbs x 2 sets x 10 reps (straps) - didnt track RI's 185lbs x 20 (straps) 135lbs x 20 (no straps) Cybex Ab Crunch #8 x 2 sets x 10 reps Leg Raises BW x 2 sets x 15 reps stretch
	My Journal

05-24-2007, 04:05 PM	#4285
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	you and herman workout together?!??? you both did frontal squats. Did you do them face to face whilst naked and sweating?
	fufu's 1337 Journal Your diet will set you free.

05-24-2007, 04:53 PM	#4286
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 716	Salad Tosser: Bench: Friday 4:30 Squat: Sunday 8:00

05-25-2007, 06:06 PM	#4287
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	ME Bench My abs and Quads were/are pretty damn sore from yesterday, low back was a little tight too. Flat Barbell warmups 45lbs x 12 95lbs x 6 135lbs x 4 2-board Press 185lbs x 5 205lbs x 3 225lbs x 3 245lbs x 2 245lbs x 1 245lbs x 2 loose 245lbs x 2 tight 245lbs x 0 - nothing left, brought it down to about 1-2 inches away from the board and my muscle tension went away, it was kind of funny. Flat DB Bench Press 60lbs x 12 60lbs x 9 60lbs x 10 60lbs x 10 Face Pulls from low Pulley 90lbs x 10 100lbs x 10 110lbs x 10 120lbs x 7 110lbs x 8 or 9 15 minutes stationary bike 10/20 resistance 3.4 miles stretch + rotator cuff work
	My Journal

05-27-2007, 10:07 AM	#4288
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11