Sean's going for strength.

Seanp156 · 07-21-2007, 09:41 AM

Flat Barbell Press with light bands (extra 20-30lbs at top)
45lbs x 10
95lbs x 3
135lbs x 3
135lbs x 3
185lbs x 6 sets x 3 reps

4-Board Press
225lbs x 3
265lbs x 1
285lbs x 0

Pin Press Lockouts
315lbs x 3
365lbs x 2
405lbs x 0
315lbs x 4
315lbs x 5

Hammer Strength Rear Delt Rows
+180lbs x 8
+180lbs x 8
+180lbs x 10
+180lbs x 8

rotator cuff work

PeteTheGreek · 07-22-2007, 09:43 AM

Read this:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

You may want to do these with us for a while. They will help you stop pancaking.

Seanp156 · 07-22-2007, 02:54 PM

High Box Squats
45lbs x 10
135lbs x 6
135lbs x 5
225lbs x 3
275lbs x 1
315lbs x 1 (belt)
365lbs x 1
405lbs x 1 (good speed)
440lbs x 0
440lbs x 0 - Both were pretty close, but coming forward too much.

Cambered Bar Hyper Extensions
45lbs x 8
65lbs x 8
75lbs x 8
85lbs x 8 PR
95lbs x 6 PR

90 degree Decline Situps
BW x 20
BW x 13
BW x 10

stretch

fufu · 07-22-2007, 09:35 PM

ooo seanpuffs, I want to pour into a bowl as if you were my favorite breakfast cereal

tallcall · 07-23-2007, 05:05 AM

Quote:

Originally Posted by fufu

ooo seanpuffs, I want to pour into a bowl as if you were my favorite breakfast cereal

Mmmmmmmmmmmmmm....................ceeerrreeeaaalll lllll................arghaggggghhhhhhhhhhhhhhhhhh

Fufu, what kind of milk are you going to use, something fortified with protein and low in fat?

PeteTheGreek · 07-24-2007, 05:19 PM

Rectum Wrecker:

No one is going in on Friday. I'm pulling heavy tomorrow then benching like normal on Saturday. I'm setting up the reverse bands tomorrow if you want to come in, 4:00-4:30 pm

Seanp156 · 07-24-2007, 11:06 PM

Quote:

Originally Posted by PeteTheGreek

Rectum Wrecker:

No one is going in on Friday. I'm pulling heavy tomorrow then benching like normal on Saturday. I'm setting up the reverse bands tomorrow if you want to come in, 4:00-4:30 pm

I attempted to train light bench (speed) tonight after work... Even with 135 I noticed some pain on the inside of my elbows between my bicep and forearm... I think I may have pulled something doing pin presses on saturday. I'll see how it feels tomorrow.

fufu · 07-26-2007, 12:29 AM

Sean, there is an instant messaging application on your cpu called AIM(aol instant messenger), use it!

Seanp156 · 07-26-2007, 04:44 PM

Stop stalking me!

tallcall · 07-26-2007, 06:00 PM

fufu · 07-26-2007, 06:03 PM

Quote:

Originally Posted by Seanp156

Stop stalking me!

puh-lease!

If anything I have been stalking you less recently.

You want another letter?

tallcall · 07-26-2007, 06:08 PM

Quote:

Originally Posted by fufu

puh-lease!

If anything I have been stalking you less recently.

You want another letter?

This is entertaining! Keep going...

Seanp156 · 07-26-2007, 06:32 PM

Quote:

Originally Posted by tallcall

This is entertaining! Keep going...

What you don't realize, is that Fufu and Andrew actually DID send me a letter to my house because I wasn't getting on aim enough for them...

tallcall · 07-26-2007, 06:52 PM

Quote:

Originally Posted by Seanp156

What you don't realize, is that Fufu and Andrew actually DID send me a letter to my house because I wasn't getting on aim enough for them...

Did you learn your lesson?

They only do this because they care and want to talk to you and possibly more ...

....... Fufu, I need you to take over!

....Bring the towel!

Seanp156 · 07-30-2007, 04:03 PM

DB Flat Press
50lbs x 10
60lbs x 6 warmups
70lbs x 8 sets x 3 reps - 75 sec RI's

T-Bar Lever Machine Rows
+135lbs (3 plates) x 8 sets x 3 reps - 75 sec RI's

Dips
BW x 4 sets x 10 reps - 45 sec RI's

Push Presses (tris were so weak for these)
115lbs x 4 sets x 3 reps - 90 sec RI's

Wide Grip Pulldowns
130lbs x 4 sets x 10 reps - 45 sec RI's

15 Minutes Stationary Bike (Upright)
Alpine Pass
8/20 Resistance
4.61 miles
82 avg RPM

stretch + rotator cuff work

tallcall · 07-30-2007, 04:16 PM

I don't know why, but I always like to do my rotator cuff work before my workout as a bit of a warm up. maybe it's just me.

Seanp156 · 07-31-2007, 11:16 PM

Conventional Deadlifts (no belt)
warmups
335lbs x 8 sets x 3 reps - 75 sec RI's

Bulgarian Squats
20lbs DB's x 2 sets x 10 reps - 45 sec RI's

Glute Ham Raises
BW x 4 sets x 10 reps - 45 sec RI's

Cambered Bar Seated Shrugs
115lbs x 4 sets x 15 reps - 45 sec RI's

Decline Situps
35lbs DB x 4 sets x 10 reps - 45 sec RI's

stretch

- Definately not used to more density work oriented sessions, so on a few exercises I needed a ~3 min break before the next.

Also tore my hand up pretty well, bleeding by the end and had to put some hydrogen peroxide on it.

fufu · 07-31-2007, 11:21 PM

good job good job, you are finally doing something different.

btw, get on AIM, I am bored to hell.

Brutus_G · 08-01-2007, 09:49 AM

Quote:

Originally Posted by tallcall

I don't know why, but I always like to do my rotator cuff work before my workout as a bit of a warm up. maybe it's just me.

I like to do em at the end since i find i get much weaker on all lifts if i do it before.

AndrewSS · 08-01-2007, 11:28 AM

you need a new journal, seans going for the physique of an elite barb

tallcall · 08-01-2007, 01:26 PM

Quote:

Originally Posted by AndrewSS

you need a new journal, seans going for the physique of an elite barb

Lots of mallet swinging.

Seanp156 · 08-03-2007, 08:21 PM

Standing Military Press
warmups
135lbs x 8 sets 3 reps - 75 sec RI's

Neutral Grip Pullups
BW x 3
BW + 20lbs x 8 sets x 3 reps - 75 sec RI's

Decline BB Bench (picked a conservative weight here since I've only done these 2 times ever and one time bothered my shoulder)
warmups
135lbs x 4 sets x 10 reps - 45 sec RI's

DB Rows
60lbs x 4 sets x 10 reps - 45 sec RI's

DB Skull Crushers
20's x 10
20's x 8 - 45 sec RI's

15 Mins elliptical
stretch

tallcall · 08-03-2007, 08:51 PM

Looks good to me

fufu · 08-03-2007, 08:54 PM

good job on your overhead pressing seany

Seanp156 · 08-05-2007, 04:18 PM

Barbell PL Squats (no belt)
45lbs x 2 sets x 8 reps
135lb x 6
135lbs x 3
205lbs x 3
255lbs x 8 sets x 3 reps - 75-90 sec RI's
- Definately felt a lot different squatting without a belt... I've been using it too often as a crutch and I think my lower back's gotten weak on squats because of that.

DB Romanian Deadlifts
60lbs x 6
75lbs x 4 warmups
90lbs x 8 sets x 3 reps (straps) - 75 sec RI's: just used straps because I didn't want my hand to start bleeding again while it heals.

BB Lunges
95lbs x 20 reps (10 per leg)
95lbs x 12 reps (6 per leg) - 45 sec RI

Reverse Hypers
Machine + 50lbs x 4 sets x 10 reps - 45 sec RI's - Was planning to do normal hypers, but it was out of order.

Kneeling Rope Cable Crunches
150lbs x 4 sets x 10 reps - ~45 sec RI's

stretch

WantItBad · 08-05-2007, 04:28 PM

you do any PL meets lately or at all? there was talk of you doing one lastyear but no idea if you did

Seanp156 · 08-05-2007, 04:33 PM

Quote:

Originally Posted by WantItBad

you do any PL meets lately or at all? there was talk of you doing one lastyear but no idea if you did

I did 2: One in October 2006, one in April 2007, I'm training by myself for ~8 weeks or so, then I may get ready for another depending how how school's going at that point.

WantItBad · 08-05-2007, 04:39 PM

Right on once i get my fat ass back around 195-200 im gonna switch gears into some serious strength training

tallcall · 08-05-2007, 06:14 PM

Good job on those squats! I've never used a belt for them myself, but rely on it for deadlifts. **Personal note** My squats are right around 275 on a smith machine, so I'd guess it is about 245-250 for BB squats. **End Personal Note**

camarosuper6 · 08-06-2007, 03:27 AM

Nice squats.

07-21-2007, 09:41 AM	#4411
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Flat Barbell Press with light bands (extra 20-30lbs at top) 45lbs x 10 95lbs x 3 135lbs x 3 135lbs x 3 185lbs x 6 sets x 3 reps 4-Board Press 225lbs x 3 265lbs x 1 285lbs x 0 Pin Press Lockouts 315lbs x 3 365lbs x 2 405lbs x 0 315lbs x 4 315lbs x 5 Hammer Strength Rear Delt Rows +180lbs x 8 +180lbs x 8 +180lbs x 10 +180lbs x 8 rotator cuff work My Journal

07-22-2007, 02:54 PM	#4413
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat High Box Squats 45lbs x 10 135lbs x 6 135lbs x 5 225lbs x 3 275lbs x 1 315lbs x 1 (belt) 365lbs x 1 405lbs x 1 (good speed) 440lbs x 0 440lbs x 0 - Both were pretty close, but coming forward too much. Cambered Bar Hyper Extensions 45lbs x 8 65lbs x 8 75lbs x 8 85lbs x 8 PR 95lbs x 6 PR 90 degree Decline Situps BW x 20 BW x 13 BW x 10 stretch My Journal

07-22-2007, 09:35 PM	#4414
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	ooo seanpuffs, I want to pour into a bowl as if you were my favorite breakfast cereal fufu's 1337 Journal Your diet will set you free.

07-26-2007, 12:29 AM	#4418
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Sean, there is an instant messaging application on your cpu called AIM(aol instant messenger), use it! fufu's 1337 Journal Your diet will set you free.

07-26-2007, 04:44 PM	#4419
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Stop stalking me! My Journal

07-22-2007, 09:43 AM	#4412
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 746	Read this: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers You may want to do these with us for a while. They will help you stop pancaking.

07-24-2007, 05:19 PM	#4416
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 746	Rectum Wrecker: No one is going in on Friday. I'm pulling heavy tomorrow then benching like normal on Saturday. I'm setting up the reverse bands tomorrow if you want to come in, 4:00-4:30 pm

07-26-2007, 06:00 PM	#4420
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

07-30-2007, 04:03 PM	#4425
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 2: A DB Flat Press 50lbs x 10 60lbs x 6 warmups 70lbs x 8 sets x 3 reps - 75 sec RI's T-Bar Lever Machine Rows +135lbs (3 plates) x 8 sets x 3 reps - 75 sec RI's Dips BW x 4 sets x 10 reps - 45 sec RI's Push Presses (tris were so weak for these) 115lbs x 4 sets x 3 reps - 90 sec RI's Wide Grip Pulldowns 130lbs x 4 sets x 10 reps - 45 sec RI's 15 Minutes Stationary Bike (Upright) Alpine Pass 8/20 Resistance 4.61 miles 82 avg RPM stretch + rotator cuff work My Journal

07-30-2007, 04:16 PM	#4426
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	I don't know why, but I always like to do my rotator cuff work before my workout as a bit of a warm up. maybe it's just me. First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

07-31-2007, 11:16 PM	#4427
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 2: A Conventional Deadlifts (no belt) warmups 335lbs x 8 sets x 3 reps - 75 sec RI's Bulgarian Squats 20lbs DB's x 2 sets x 10 reps - 45 sec RI's Glute Ham Raises BW x 4 sets x 10 reps - 45 sec RI's Cambered Bar Seated Shrugs 115lbs x 4 sets x 15 reps - 45 sec RI's Decline Situps 35lbs DB x 4 sets x 10 reps - 45 sec RI's stretch - Definately not used to more density work oriented sessions, so on a few exercises I needed a ~3 min break before the next. Also tore my hand up pretty well, bleeding by the end and had to put some hydrogen peroxide on it. My Journal

07-31-2007, 11:21 PM	#4428
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	good job good job, you are finally doing something different. btw, get on AIM, I am bored to hell. fufu's 1337 Journal Your diet will set you free.

08-01-2007, 11:28 AM	#4430
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	you need a new journal, seans going for the physique of an elite barb Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

08-03-2007, 08:21 PM	#4432
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 1: A Standing Military Press warmups 135lbs x 8 sets 3 reps - 75 sec RI's Neutral Grip Pullups BW x 3 BW + 20lbs x 8 sets x 3 reps - 75 sec RI's Decline BB Bench (picked a conservative weight here since I've only done these 2 times ever and one time bothered my shoulder) warmups 135lbs x 4 sets x 10 reps - 45 sec RI's DB Rows 60lbs x 4 sets x 10 reps - 45 sec RI's DB Skull Crushers 20's x 10 20's x 8 - 45 sec RI's 15 Mins elliptical stretch My Journal

08-03-2007, 08:51 PM	#4433
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Looks good to me First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

08-03-2007, 08:54 PM	#4434
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	good job on your overhead pressing seany fufu's 1337 Journal Your diet will set you free.

08-05-2007, 04:18 PM	#4435
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 1:A Barbell PL Squats (no belt) 45lbs x 2 sets x 8 reps 135lb x 6 135lbs x 3 205lbs x 3 255lbs x 8 sets x 3 reps - 75-90 sec RI's - Definately felt a lot different squatting without a belt... I've been using it too often as a crutch and I think my lower back's gotten weak on squats because of that. DB Romanian Deadlifts 60lbs x 6 75lbs x 4 warmups 90lbs x 8 sets x 3 reps (straps) - 75 sec RI's: just used straps because I didn't want my hand to start bleeding again while it heals. BB Lunges 95lbs x 20 reps (10 per leg) 95lbs x 12 reps (6 per leg) - 45 sec RI Reverse Hypers Machine + 50lbs x 4 sets x 10 reps - 45 sec RI's - Was planning to do normal hypers, but it was out of order. Kneeling Rope Cable Crunches 150lbs x 4 sets x 10 reps - ~45 sec RI's stretch My Journal

08-05-2007, 04:28 PM	#4436
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,155 Photos: 22	you do any PL meets lately or at all? there was talk of you doing one lastyear but no idea if you did "Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-05-2007, 04:39 PM	#4438
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,155 Photos: 22	Right on once i get my fat ass back around 195-200 im gonna switch gears into some serious strength training "Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

08-05-2007, 06:14 PM	#4439
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Good job on those squats! I've never used a belt for them myself, but rely on it for deadlifts. Personal note My squats are right around 275 on a smith machine, so I'd guess it is about 245-250 for BB squats. End Personal Note First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

08-06-2007, 03:27 AM	#4440
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Nice squats. "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

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