Sean's going for strength.

Seanp156 · 08-06-2007, 11:15 PM

Flat DB Bench
50lbs x 12
50lbs x 12
50lbs x 8 rest/pause x3 - 30 sec RI's

T-Bar Lever Rows
+70lbs x 3 sets x 12 reps - 30 sec RI's

Dips
BW + 25lbs x 5 sets x 5 reps - 75 sec RI's

Wide Grip Lat Pulldowns
150lbs x 5
150lbs x 5
160lbs x 3 sets x 5 reps - 75 sec RI's

Barbell Curls
75lbs x 5 sets x 5 reps - 75 sec RI's

15 min bike
alpine pass
4.20 miles

stretch + rotator cuff work

fufu · 08-07-2007, 04:13 AM

How is the conditioning work feeling?

Seanp156 · 08-07-2007, 03:16 PM

Difficult and ego reducing.

AndrewSS · 08-07-2007, 03:26 PM

jizz all over

tallcall · 08-07-2007, 06:26 PM

Quote:

Originally Posted by AndrewSS

jizz all over

fufu · 08-07-2007, 06:50 PM

sean, hath your spirit been broken?

Seanp156 · 08-08-2007, 06:17 PM

Conventional Deadlifts
warmups
225lbs x 3 sets x 12 reps - 30 sec RI's : almost killed me

Bulgarian Squats
30lbs DB's x 5 per leg
40lbs DB's x 4 sets x 5 per leg - 75 sec RI's : almost killed me too

Glute Ham Raises
BW + 25lbs plate x 5 sets x 5 reps - 75 sec RI's

Cambered Bar Standing Shrugs
warmups
245lbs x 4 sets x 5 reps (straps)
265lbs x 8 - 75 sec RI's

Decline Weighted Situps
50lbs DB x 5 sets x 5 reps - 75 sec RI's

stretch

katt · 08-08-2007, 08:52 PM

40'2 for bulgarians?? That would have totally killed me!

fufu · 08-08-2007, 09:18 PM

Damn Seany, you almost died! Gee wizzers!

gj

tallcall · 08-08-2007, 09:21 PM

Quote:

Originally Posted by fufu

Damn Seany, you almost died! Gee wizzers!

gj

Fufu, did Sean just "Die(d) in your arms tonight?"

Seanp156 · 08-10-2007, 07:19 PM

Standing Military Press
45lbs x 2 sets x 12 reps warmups
85lbs x 3 sets x 12 reps - 30 sec RI's : easier than I thought, 95lbs next time

Neutral Grip Pullups
BW x 10
BW x 3
BW x 4
BW x 3 - Alot harder than expected, I'll have to do NG pulldowns on 3x12 30 sec week next time

BB Decline Press
warmups
185lbs x 5 sets x 5 reps - 75 sec RI's - fairly easy, 195 next time

DB Rows
80lbs x 5 sets x 5 reps - 75 sec RI's - a little harder than I thought, was planning on 90's, but wasn't happening tonight

BB Skull Crushers
65lbs x 4 sets x 5 reps
65lbs x 7 reps - go to 75lbs next 5x5

15 min elliptical

stretch + rotator cuff work

tallcall · 08-10-2007, 09:13 PM

Quote:

Originally Posted by Seanp156

Standing Military Press
45lbs x 2 sets x 12 reps warmups
85lbs x 3 sets x 12 reps - 30 sec RI's : easier than I thought, 95lbs next time

Neutral Grip Pullups
BW x 10
BW x 3
BW x 4
BW x 3 - Alot harder than expected, I'll have to do NG pulldowns on 3x12 30 sec week next time

BB Decline Press
warmups
185lbs x 5 sets x 5 reps - 75 sec RI's - fairly easy, 195 next time

DB Rows
80lbs x 5 sets x 5 reps - 75 sec RI's - a little harder than I thought, was planning on 90's, but wasn't happening tonight

BB Skull Crushers
65lbs x 4 sets x 5 reps
65lbs x 7 reps - go to 75lbs next 5x5

15 min elliptical

stretch + rotator cuff work

That looks good for coming off a near death experience like last time. Maybe your body was still recovering from last time (I know, different parts of the body, but still can't the CNS just be very burnt out after stuff like that?).

fufu · 08-10-2007, 09:47 PM

good balance!

Seanp156 · 08-12-2007, 03:43 PM

Barbell PL Squats
45lbs x 12
45lbs x 8
135lbs x 8
175lbs x 2 sets x 12 reps - 30 sec RI
175lbs x 12 - ~75-90 sec RI here... no way 30 sec would've worked.

DB Romanian Deadlifts
60lbs DB's x 3 sets x 12 reps - 30 sec RI's

Hyper Extensions
50lbs DB x 5 sets x 5 reps - 75 sec RI's

Standing Ab Pulldowns
80lbs x 8
90lbs x 4 sets x 5 reps - 75 sec RI's

2 sets of calfs

stretch

Brutus_G · 08-12-2007, 03:54 PM

Hey sean you not PL any more?

fufu · 08-12-2007, 04:09 PM

Quote:

Originally Posted by Seanp156

Barbell PL Squats
45lbs x 12
45lbs x 8
135lbs x 8
175lbs x 2 sets x 12 reps - 30 sec RI
175lbs x 12 - ~75-90 sec RI here... no way 30 sec would've worked.

DB Romanian Deadlifts
60lbs DB's x 3 sets x 12 reps - 30 sec RI's

Hyper Extensions
50lbs DB x 5 sets x 5 reps - 75 sec RI's

Standing Ab Pulldowns
80lbs x 8
90lbs x 4 sets x 5 reps - 75 sec RI's

2 sets of calfs

stretch

damn, how did you feel after that?

Seanp156 · 08-12-2007, 04:24 PM

Quote:

Originally Posted by Brutus_G

Hey sean you not PL any more?

Not training specifically for it right now, wanted a change of pace for ~8 weeks. Felt kinda fat and lazy, not enough rep work. I'll probably alternate RE and ME days every so often when I get back to it so that doesn't happen again.

Quote:

Originally Posted by fufu

damn, how did you feel after that?

The squats and DB RDL's were definately the most difficult, after that it was downhill.

tallcall · 08-12-2007, 06:38 PM

Quote:

Originally Posted by Seanp156

Not training specifically for it right now, wanted a change of pace for ~8 weeks. Felt kinda fat and lazy, not enough rep work. I'll probably alternate RE and ME days every so often when I get back to it so that doesn't happen again.

Sorry to hear about than man. On the upside, those lifts didn't look too bad at all.

Witchblade · 08-13-2007, 12:17 PM

Good numbers.

Seanp156 · 08-13-2007, 10:05 PM

Flat DB Bench
50lbs x 8 warmup
65lbs x 4 sets x 6 reps - 60 sec RI's

T-Bar Lever Rows
+115lbs (2 plates & a quarter) x 4 sets x 6 reps - 60 sec RI's

Dips
warmups
BW + 45lbs x 6 sets x 3 reps - 60 sec RI's

Wide Grip Lat Pulldowns
140lbs x 5 sets x 8 reps - 60 sec RI's

Curl Machine
5 sets x 8 reps pin 4 - 60 sec RI's

15 mins bike

stretch + rotator cuff work

Seanp156 · 08-15-2007, 08:34 PM

Started out with 5 mins biking, then a little hamstring stretching... Hams were still tight/sore from Sunday.

Conventional Deadlifts (no belt)
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 6
185lbs x 4
225lbs x 3
275lbs x 2
315lbs x 4 sets x 6 reps - 60 sec RI's - Fully set bar down each rep, no bouncing.

Bulgarian Squats
20lbs DB's x 4 sets x 8 reps - 60 sec RI's

Glute Ham Raises
BW x 8
25lbs plate x 4 sets x 8 reps - 60 sec RI's

Barbell Shrugs
135lbs x 8
225lbs x 3 sets x 8 reps - 60 sec RI's: straps

Decline Situps
25lbs plate x 8
40lbs DB x 4 sets x 8 reps - 60 sec RI's

2 sets of calfs

stretch

Seanp156 · 08-17-2007, 08:16 PM

Went jet-skiing this afternoon, so I was slightly tired for this workout.

Standing Mil Press
warmups
115lbs x 4 sets x 6 reps - 60 sec RI's

Neutral Grip Pullups
BW x 2 sets x 6 reps
BW x 4
BW x 3 - 60 sec RI's: Felt a little pain in my right shoulder... 4x6 Shouldn't be a problem at all on this... even with 60 sec RI's

Decline Bench
warmups
155lbs x 5 sets x 8 reps - 60 sec RI's: 7 reps on 5th set

DB Rows
70lbs x 5 sets x 8 reps - 60 sec RI's

Tricep Cable Pushdowns
50-70lbs 5 sets x 8 reps

11 mins incline treadmill walking

stretch + rotator cuff work

Seanp156 · 08-18-2007, 06:34 PM

Felt like shit before this workout, so I cut volume on lunges and hypers down.

BB PL Squats
45lbs x 2 sets x 10 reps
135lbs x 6
135lbs x 3
185lbs x 3
225lbs x 4 sets x 6 reps - 60 sec RI's no belt

- decided to go a little heavier today
275lbs x 1 (belt)
315lbs x 1
335lbs x 1

DB Romanian Deadlifts
75lbs DB's x 4 sets x 6 reps - 60 sec RI's

BB Lunges
95lbs x 16 ( 8 per leg)
95lbs x 12 ( 6 per leg)

Hyper Extensions
35lbs DB x 3 sets x 8 reps - 60 sec RI's

Standing Ab Pulldowns
70lbs x 8
80lbs x 4 sets x 8 reps - 60 sec RI's

stretch

Seanp156 · 08-20-2007, 07:42 PM

Flat DB Presses
Warmups
75lbs DB's x 4 sets x 3 reps - 75 sec RI's
80lbs DB's x 4 sets x 3 reps - 75 sec RI's PR

T-Bar Lever Rows
warmups
+145lbs (3 plates & a 10) x 8 sets x 3 reps - 75 sec RI's - PR I think???

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

WG Lat Pulldowns
130lbs x 4 sets x 10 reps - 45 sec RI's

Standing Preacher Curls
50lbs x 3 sets x 10 reps
50lbs x 9 reps - that made me mad

20 min stationary bike

stretch + rotator cuff work

tallcall · 08-20-2007, 09:46 PM

Nice Dips

fufu · 08-20-2007, 10:49 PM

Seanp156 · 08-22-2007, 06:34 PM

Conventional Deadlifts (No Belt)
135lbs x 10
135lbs x 3
185lbs x 3
225lbs x 3
275lbs x 2
315lbs x 1
345 x 8 sets x 3 reps - 75 sec RI's: a couple sets were more like 90 sec RI's - PR for this rep scheme, 355lbs next time.

Bulgarian Squats
30lbs DB's x 2 sets x 10 reps - 45 sec RI

Glute Ham Raise
10lbs Plate x 4 sets x 10 reps - 45 sec RI's

Cambered Bar Standing Shrugs
185lbs x 3 sets x 15 reps - 45 sec RI's : straps

Decline Situps
40lbs DB x 4 sets x 10 reps - 45 sec RI's

stretch

AndrewSS · 08-22-2007, 06:35 PM

jizz what an uber workout... but now youre back and were ready to game... im so thuper excited!

katt · 08-22-2007, 09:55 PM

Gawd,,, how can you do bulgarians after deads????? That is just crazy!

Seanp156 · 08-22-2007, 10:59 PM

Quote:

Originally Posted by katt

Gawd,,, how can you do bulgarians after deads????? That is just crazy!

It does suck, and I feel like passing out when I do it... I cut it down to 2x10 instead of 4x10, because with 45 sec RI's after deads there's no way 4x10 would be possible.

08-06-2007, 11:15 PM	#4441
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 2: B Flat DB Bench 50lbs x 12 50lbs x 12 50lbs x 8 rest/pause x3 - 30 sec RI's T-Bar Lever Rows +70lbs x 3 sets x 12 reps - 30 sec RI's Dips BW + 25lbs x 5 sets x 5 reps - 75 sec RI's Wide Grip Lat Pulldowns 150lbs x 5 150lbs x 5 160lbs x 3 sets x 5 reps - 75 sec RI's Barbell Curls 75lbs x 5 sets x 5 reps - 75 sec RI's 15 min bike alpine pass 4.20 miles stretch + rotator cuff work My Journal

08-07-2007, 04:13 AM	#4442
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	How is the conditioning work feeling? fufu's 1337 Journal Your diet will set you free.

08-07-2007, 03:16 PM	#4443
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Difficult and ego reducing. My Journal

08-07-2007, 03:26 PM	#4444
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	jizz all over Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

08-07-2007, 06:50 PM	#4446
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	sean, hath your spirit been broken? fufu's 1337 Journal Your diet will set you free.

08-08-2007, 06:17 PM	#4447
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 2: B Conventional Deadlifts warmups 225lbs x 3 sets x 12 reps - 30 sec RI's : almost killed me Bulgarian Squats 30lbs DB's x 5 per leg 40lbs DB's x 4 sets x 5 per leg - 75 sec RI's : almost killed me too Glute Ham Raises BW + 25lbs plate x 5 sets x 5 reps - 75 sec RI's Cambered Bar Standing Shrugs warmups 245lbs x 4 sets x 5 reps (straps) 265lbs x 8 - 75 sec RI's Decline Weighted Situps 50lbs DB x 5 sets x 5 reps - 75 sec RI's stretch My Journal

08-08-2007, 08:52 PM	#4448
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	40'2 for bulgarians?? That would have totally killed me!

08-08-2007, 09:18 PM	#4449
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Damn Seany, you almost died! Gee wizzers! gj fufu's 1337 Journal Your diet will set you free.

08-10-2007, 07:19 PM	#4451
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 1: B Standing Military Press 45lbs x 2 sets x 12 reps warmups 85lbs x 3 sets x 12 reps - 30 sec RI's : easier than I thought, 95lbs next time Neutral Grip Pullups BW x 10 BW x 3 BW x 4 BW x 3 - Alot harder than expected, I'll have to do NG pulldowns on 3x12 30 sec week next time BB Decline Press warmups 185lbs x 5 sets x 5 reps - 75 sec RI's - fairly easy, 195 next time DB Rows 80lbs x 5 sets x 5 reps - 75 sec RI's - a little harder than I thought, was planning on 90's, but wasn't happening tonight BB Skull Crushers 65lbs x 4 sets x 5 reps 65lbs x 7 reps - go to 75lbs next 5x5 15 min elliptical stretch + rotator cuff work My Journal

08-10-2007, 09:47 PM	#4453
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	good balance! fufu's 1337 Journal Your diet will set you free.

08-12-2007, 03:43 PM	#4454
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 1: B Barbell PL Squats 45lbs x 12 45lbs x 8 135lbs x 8 175lbs x 2 sets x 12 reps - 30 sec RI 175lbs x 12 - ~75-90 sec RI here... no way 30 sec would've worked. DB Romanian Deadlifts 60lbs DB's x 3 sets x 12 reps - 30 sec RI's Hyper Extensions 50lbs DB x 5 sets x 5 reps - 75 sec RI's Standing Ab Pulldowns 80lbs x 8 90lbs x 4 sets x 5 reps - 75 sec RI's 2 sets of calfs stretch My Journal

08-12-2007, 03:54 PM	#4455
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Hey sean you not PL any more? "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

08-13-2007, 12:17 PM	#4459
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Good numbers. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

08-13-2007, 10:05 PM	#4460
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 2: C Flat DB Bench 50lbs x 8 warmup 65lbs x 4 sets x 6 reps - 60 sec RI's T-Bar Lever Rows +115lbs (2 plates & a quarter) x 4 sets x 6 reps - 60 sec RI's Dips warmups BW + 45lbs x 6 sets x 3 reps - 60 sec RI's Wide Grip Lat Pulldowns 140lbs x 5 sets x 8 reps - 60 sec RI's Curl Machine 5 sets x 8 reps pin 4 - 60 sec RI's 15 mins bike stretch + rotator cuff work My Journal

08-15-2007, 08:34 PM	#4461
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 2: C Started out with 5 mins biking, then a little hamstring stretching... Hams were still tight/sore from Sunday. Conventional Deadlifts (no belt) 45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 6 185lbs x 4 225lbs x 3 275lbs x 2 315lbs x 4 sets x 6 reps - 60 sec RI's - Fully set bar down each rep, no bouncing. Bulgarian Squats 20lbs DB's x 4 sets x 8 reps - 60 sec RI's Glute Ham Raises BW x 8 25lbs plate x 4 sets x 8 reps - 60 sec RI's Barbell Shrugs 135lbs x 8 225lbs x 3 sets x 8 reps - 60 sec RI's: straps Decline Situps 25lbs plate x 8 40lbs DB x 4 sets x 8 reps - 60 sec RI's 2 sets of calfs stretch My Journal

08-17-2007, 08:16 PM	#4462
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 1: C Went jet-skiing this afternoon, so I was slightly tired for this workout. Standing Mil Press warmups 115lbs x 4 sets x 6 reps - 60 sec RI's Neutral Grip Pullups BW x 2 sets x 6 reps BW x 4 BW x 3 - 60 sec RI's: Felt a little pain in my right shoulder... 4x6 Shouldn't be a problem at all on this... even with 60 sec RI's Decline Bench warmups 155lbs x 5 sets x 8 reps - 60 sec RI's: 7 reps on 5th set DB Rows 70lbs x 5 sets x 8 reps - 60 sec RI's Tricep Cable Pushdowns 50-70lbs 5 sets x 8 reps 11 mins incline treadmill walking stretch + rotator cuff work My Journal

08-18-2007, 06:34 PM	#4463
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 1: C Felt like shit before this workout, so I cut volume on lunges and hypers down. BB PL Squats 45lbs x 2 sets x 10 reps 135lbs x 6 135lbs x 3 185lbs x 3 225lbs x 4 sets x 6 reps - 60 sec RI's no belt - decided to go a little heavier today 275lbs x 1 (belt) 315lbs x 1 335lbs x 1 DB Romanian Deadlifts 75lbs DB's x 4 sets x 6 reps - 60 sec RI's BB Lunges 95lbs x 16 ( 8 per leg) 95lbs x 12 ( 6 per leg) Hyper Extensions 35lbs DB x 3 sets x 8 reps - 60 sec RI's Standing Ab Pulldowns 70lbs x 8 80lbs x 4 sets x 8 reps - 60 sec RI's stretch My Journal

08-20-2007, 07:42 PM	#4464
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Upper 2:A Flat DB Presses Warmups 75lbs DB's x 4 sets x 3 reps - 75 sec RI's 80lbs DB's x 4 sets x 3 reps - 75 sec RI's PR T-Bar Lever Rows warmups +145lbs (3 plates & a 10) x 8 sets x 3 reps - 75 sec RI's - PR I think??? Dips BW x 4 sets x 10 reps - 45 sec RI's WG Lat Pulldowns 130lbs x 4 sets x 10 reps - 45 sec RI's Standing Preacher Curls 50lbs x 3 sets x 10 reps 50lbs x 9 reps - that made me mad 20 min stationary bike stretch + rotator cuff work My Journal

08-20-2007, 09:46 PM	#4465
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Nice Dips First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

08-20-2007, 10:49 PM	#4466
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	gj. fufu's 1337 Journal Your diet will set you free.

08-22-2007, 06:34 PM	#4467
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Lower 2: A Conventional Deadlifts (No Belt) 135lbs x 10 135lbs x 3 185lbs x 3 225lbs x 3 275lbs x 2 315lbs x 1 345 x 8 sets x 3 reps - 75 sec RI's: a couple sets were more like 90 sec RI's - PR for this rep scheme, 355lbs next time. Bulgarian Squats 30lbs DB's x 2 sets x 10 reps - 45 sec RI Glute Ham Raise 10lbs Plate x 4 sets x 10 reps - 45 sec RI's Cambered Bar Standing Shrugs 185lbs x 3 sets x 15 reps - 45 sec RI's : straps Decline Situps 40lbs DB x 4 sets x 10 reps - 45 sec RI's stretch My Journal

08-22-2007, 06:35 PM	#4468
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	jizz what an uber workout... but now youre back and were ready to game... im so thuper excited! Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

08-22-2007, 09:55 PM	#4469
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Gawd,,, how can you do bulgarians after deads????? That is just crazy!

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode