Sean's going for strength.

Seanp156 · 08-24-2007, 06:07 PM

Standing Military Press
warmups
140lbs x 8 sets x 3 reps - 75 sec RI's

Neutral Grip Chins
BW + 25lbs x 8 sets x 3 reps - 75 sec RI's

Decline BB Bench
warmups
145lbs x 4 sets x 10 reps - 45 sec RI's

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

Tricep Cable Pushdowns
60lbs x 4 sets x 10 reps - 45 sec RI's

20 min elliptical

stretch + rotator cuff work

fufu · 08-24-2007, 06:13 PM

good jorb

tallcall · 08-24-2007, 06:43 PM

Quote:

Originally Posted by AndrewSS

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

Hey now, calm down. Save some for the rest of us.

Seriously though, nice workouts Sean!

Seanp156 · 08-25-2007, 02:55 PM

Pretty good session, Squats were slow as hell the first 5 sets... The last 3 sets were better than any of the first 5... It's like a switch flipped and my CNS woke up... Much faster and smoother, 275 shouldn't be a problem next time as long as I'm warmed up...

Barbell PL Squats (no belt)
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
265lbs x 8 sets x 3 reps - 75-90 sec RI's

DB Romanian Deadlifts
warmups
90lbs x 4 sets x 3 reps (grip was bad)
95lbs x 4 sets x 3 reps (straps: makes this so much easier, could probably use 110's)

Hyper Extensions
25lbs plate x 4 sets x 10 reps - 45 sec RI's

Standing Ab Pulldowns
80lbs x 4 sets x 10 reps - 45 sec RI's

stretch

AndrewSS · 08-25-2007, 08:33 PM

jizz what thuper dooper squatting sean, any progress you make can be attributed to my personal training techniques as of late... you need pizza and rockstar to excel!

Seanp156 · 08-28-2007, 08:01 PM

Yesterday's session: 8/27/07

Flat DB Bench
warmups
50lbs x 3 sets x 12 reps - 30 sec RI's between first 2 sets, 60 sec between 2 and 3

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

Dips
warmups
BW + 55lbs x 3 sets x 5 reps
BW + 55lbs x 4
BW + 45lbs x 5 - 75 sec RI's

Lat Pulldowns (forgot what weight to use)
150lbs x 5
160lbs x 2 sets x 5 reps
170lbs x 2 sets x 5 reps PR - start here next time

BB curls
85lbs x 2 sets x 5 reps
85lbs x 4
75lbs x 2 sets x 5 reps - 75 sec RI's

stretch + rotator cuff work

- Got 3.5 hours of sleep last night, then moved 24+ pieces of cardio equipment at work (including some 400lbs treadmills)... I might skip my deadlift session tomorrow.

fufu · 08-29-2007, 01:20 AM

YouTube Video

tallcall · 08-29-2007, 01:49 AM

Quote:

Originally Posted by Seanp156

Got 3.5 hours of sleep last night, then moved 24+ pieces of cardio equipment at work (including some 400lbs treadmills)... I might skip my deadlift session tomorrow.

Is that the price to be a power lifter? We conveniently have these 500 pound boulders that need to be moved (I don't know why they're here, but they're here), go Sean!

Seanp156 · 08-30-2007, 10:58 PM

Standing Military Press
warmups
95lbs x 2 sets x 12 reps - 30 sec RI
95lbs x 8 rest 20 seconds, 4 reps

Neutral Grip Pulldowns
120lbs x 3 sets x 12 reps - 30 sec RI's

Decline BB Bench
warmups
195lbs x 5 sets x 5 reps - 75 sec RI's

1-arm DB Rows
warmups
85lbs DB x 5 sets x 5 reps - 75 sec RI's

Barbell Skull Crushers
75lbs x 4 sets x 5 reps
75lbs x 4 reps - missed 5th - 75 sec RI's

AndrewSS · 08-31-2007, 06:43 PM

and again and again and again and again!

Seanp156 · 09-04-2007, 01:42 PM

Speed Bench - 30 sec RI's
warmups
Close grip
135lbs x 3 sets x 3 reps
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps

Neutral Grip t-bar rows
+115lbs (2 plates and a 25) x 4 sets x 6 reps - 60 sec RI's

Standing Military Press on Leg Press
+140lbs (45 and 25 per side) x 4 sets x 6 reps - 60 sec RI's

Wide Grip Lat Pulldowns
150lbs x 5 sets x 8 reps - 60 sec RI's

stretch + rotator cuff work

Seanp156 · 09-07-2007, 05:32 PM

First time deadlifting heavy with a belt in a while and it showed... Felt slow as hell and I was planning to do 6 singles, but cut it down to 3. After the 3rd one it felt like my stomach was in my throat.

Conventional Deadlifts
135lbs x 12
135lbs x 3
135lbs x 3
185lbs x 3
225lbs x 3
275lbs x 3
315lbs x 2 (belt on)
365lbs x 1
405lbs x 1
405lbs x 1 (best of the 3, but still not good)
405lbs x 1

Glute Ham Raises
BW x 8
25lbs plate x 8
25lbs plate x 8
25lbs plate x 6

Standing Ab Pulldowns
80lbs x 12
90lbs x 12
90lbs x 10
80lbs x 10

DB Shrugs
60lbs x 15
75lbs x 20 (straps)
85lbs x 12
85lbs x 15

DB Hammer Curls (alternating)
35lbs x 14 (7 per arm)
35lbs x 12 (6 per arm)

stretch

Seanp156 · 09-09-2007, 02:53 PM

Decent session

Close Grip Floor Presses (pinkies about 1 inch in from rings)
45lbs x 12
135lbs x 6
165lbs x 6
185lbs x 5
205lbs x 3
205lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3 (really good set, good descent speed, popped up real quick)

WG Pullups
BW x 8
BW x 6
BW x 5
BW x 4

Incline DB Press
60lbs x 8
60lbs x 6
60lbs x 6

Dorsi Flexor Machine Rows
120lbs x 12
135lbs x 12
135lb sx 12

Cable Tricep Pushdowns
4-5 sets of 9-12 reps, forget weights used

stretch + rotator cuff work

Seanp156 · 09-11-2007, 12:45 PM

Speed Deadlifts
warmups
225lbs x 6 sets x 3 reps (alternating grip each set) - 45 sec RI's

Front Squats
warmups
165lbs x 4 sets x 4 reps ~120 sec RI's

BB Romanian Deadlifts (not doing these with another DL variation again... didn't think speed DLs would effect this much but they did).
warmups
225lbs x 2 sets x 6 reps

Decline Situps
50lbs DB x 3 sets x 10 reps

DB Hammer Curls (alternating)
35lbs x 16 ( 8 per arm)
35lbs x 14 ( 7 per arm)

DB Farmer's Walks (need grip work, might throw in snatch grip deadlifts sometime, losing straps on everything too, even if I do shrugs).
60lbs x down aisle and back
60lbs x down aisle and back

stretch

DOMS · 09-11-2007, 12:51 PM

Quote:

Originally Posted by Seanp156

BB Romanian Deadlifts (not doing these with another DL variation again... didn't think speed DLs would effect this much but they did).

Supersetting with RDLs resulting in a me popping a rib.

Great workout, Sean.

AndrewSS · 09-11-2007, 12:52 PM

froount squoots

Seanp156 · 09-12-2007, 04:15 PM

Speed Bench
45lbs x 12
45lbs x 12
95lbs x 6
95lbs x 3 (warmups)

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
- These felt decent once I got to mid grip, close grips weren't so great.

DB Seated Military Press
35lbs x 6 (warmup)
50lbs x 2 sets x 10 reps

DB 1-arm rows
60lbs x 6 warmups
70lbs x 2 sets x 10 reps

Skull Crushers
65lbs x 3 sets x 8 reps

Close Grip Pulldowns
160lbs x 5
170lbs x 5
180lbs x 2 sets x 5 reps PR
170lbs x 5

stretch + rotator cuff work

fufu · 09-12-2007, 07:42 PM

gj on the PR

the other half · 09-12-2007, 09:02 PM

great looking w/o. keep up the hard work.

Seanp156 · 09-15-2007, 01:40 PM

Decent session, first time box squatting in a while

Box Squats (Parallel/low box probably ~ 14-16 inches)

45lbs x 10
45lbs x 8
135lbs x 6
135lbs x 6
205lbs x 3
275lbs x 6 sets x 3 reps (belt) - I might be looking into a new belt, this one's pretty soft after ~1.5 years use, don't think it offers much support.

Good Mornings (no belt)
45lbs x 10
135lbs x 6
185lbs x 3 sets x 6 reps - felt pretty good

Standing Ab Pulldowns
80lbs x 3 sets x 15 reps : rep PR

Seating Hammer Curls (alternating)
40lbs x 12 (6 per arm)
35lbs x 12 (same)

2 sets of calfs

stretch

tallcall · 09-15-2007, 05:23 PM

Those squats look good!!

AndrewSS · 09-15-2007, 10:49 PM

jizz... thats some thuper dooper boox squooting!

tallcall · 09-16-2007, 01:50 AM

Quote:

Originally Posted by AndrewSS

jizz... thats some thuper dooper boox squooting!

Seanp156 · 09-17-2007, 04:10 PM

Ok workout today, a little weak though... Maybe something to do with only eating 3 times yesterday.

Flat BB Bench
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
155lbs x 3
185lbs x 3 (warmups)
205lbs x 4
205lbs x 3 sets x 3 reps
205lbs x 2 reps + 1 with light spot

Wide Grip Pullups
BW x 8
BW x 6
BW x 6
BW x 6

DB Incline Press
65lbs x 3 sets x 6 reps

Wide Grip T-Bar Rows
+45lbs x 12
+90lbs x 2 sets x 12 reps

stretch + rotator cuff work

- Had a weird pain/injury in my right knee at school today. After going up some stairs I had a sharp pain in my right knee... ~30 seconds later after walking some more, a sharp pain went from my knee to my foot, and my foot had a warming sensation over it for a few seconds.

I might have to go light/skip some lower workouts.

PeteTheGreek · 09-17-2007, 04:41 PM

Quote:

Originally Posted by Seanp156

- Had a weird pain/injury in my right knee at school today. After going up some stairs I had a sharp pain in my right knee... ~30 seconds later after walking some more, a sharp pain went from my knee to my foot, and my foot had a warming sensation over it for a few seconds.

I might have to go light/skip some lower workouts.

It's from training like a goddamn wild man. All this heavy lifting is taking its toll. Keep this up and you'll be in a wheelchair by the time you're 25. Recommend you lighten the load to about 5% of one rep max and do sets of 20 with 10 sec rest intervals. Good Luck!!

AndrewSS · 09-17-2007, 05:57 PM

Jizz... I suppose I could give you a massage to help the pain

08-24-2007, 06:07 PM	#4471
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Upper 1: A Standing Military Press warmups 140lbs x 8 sets x 3 reps - 75 sec RI's Neutral Grip Chins BW + 25lbs x 8 sets x 3 reps - 75 sec RI's Decline BB Bench warmups 145lbs x 4 sets x 10 reps - 45 sec RI's DB Rows 60lbs x 4 sets x 10 reps - 45 sec RI's Tricep Cable Pushdowns 60lbs x 4 sets x 10 reps - 45 sec RI's 20 min elliptical stretch + rotator cuff work
	My Journal

08-24-2007, 06:13 PM	#4472
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,227 Photos: 7	good jorb
	fufu's 1337 Journal Your diet will set you free.

08-25-2007, 02:55 PM	#4474
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Lower 1:A Pretty good session, Squats were slow as hell the first 5 sets... The last 3 sets were better than any of the first 5... It's like a switch flipped and my CNS woke up... Much faster and smoother, 275 shouldn't be a problem next time as long as I'm warmed up... Barbell PL Squats (no belt) 45lbs x 12 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 265lbs x 8 sets x 3 reps - 75-90 sec RI's DB Romanian Deadlifts warmups 90lbs x 4 sets x 3 reps (grip was bad) 95lbs x 4 sets x 3 reps (straps: makes this so much easier, could probably use 110's) Hyper Extensions 25lbs plate x 4 sets x 10 reps - 45 sec RI's Standing Ab Pulldowns 80lbs x 4 sets x 10 reps - 45 sec RI's stretch
	My Journal

08-25-2007, 08:33 PM	#4475
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	jizz what thuper dooper squatting sean, any progress you make can be attributed to my personal training techniques as of late... you need pizza and rockstar to excel!
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

08-28-2007, 08:01 PM	#4476
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Upper 2: B Yesterday's session: 8/27/07 Flat DB Bench warmups 50lbs x 3 sets x 12 reps - 30 sec RI's between first 2 sets, 60 sec between 2 and 3 T-Bar Rows +70lbs x 3 sets x 12 reps - 30 sec RI's Dips warmups BW + 55lbs x 3 sets x 5 reps BW + 55lbs x 4 BW + 45lbs x 5 - 75 sec RI's Lat Pulldowns (forgot what weight to use) 150lbs x 5 160lbs x 2 sets x 5 reps 170lbs x 2 sets x 5 reps PR - start here next time BB curls 85lbs x 2 sets x 5 reps 85lbs x 4 75lbs x 2 sets x 5 reps - 75 sec RI's stretch + rotator cuff work - Got 3.5 hours of sleep last night, then moved 24+ pieces of cardio equipment at work (including some 400lbs treadmills)... I might skip my deadlift session tomorrow.
	My Journal

08-30-2007, 10:58 PM	#4479
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Upper 1: B Standing Military Press warmups 95lbs x 2 sets x 12 reps - 30 sec RI 95lbs x 8 rest 20 seconds, 4 reps Neutral Grip Pulldowns 120lbs x 3 sets x 12 reps - 30 sec RI's Decline BB Bench warmups 195lbs x 5 sets x 5 reps - 75 sec RI's 1-arm DB Rows warmups 85lbs DB x 5 sets x 5 reps - 75 sec RI's Barbell Skull Crushers 75lbs x 4 sets x 5 reps 75lbs x 4 reps - missed 5th - 75 sec RI's
	My Journal

08-31-2007, 06:43 PM	#4480
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	and again and again and again and again!
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

09-04-2007, 01:42 PM	#4481
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	DE Bench Speed Bench - 30 sec RI's warmups Close grip 135lbs x 3 sets x 3 reps Mid Grip 135lbs x 3 sets x 3 reps Wide Grip 135lbs x 3 sets x 3 reps Neutral Grip t-bar rows +115lbs (2 plates and a 25) x 4 sets x 6 reps - 60 sec RI's Standing Military Press on Leg Press +140lbs (45 and 25 per side) x 4 sets x 6 reps - 60 sec RI's Wide Grip Lat Pulldowns 150lbs x 5 sets x 8 reps - 60 sec RI's stretch + rotator cuff work
	My Journal

09-07-2007, 05:32 PM	#4482
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	ME Deadlift First time deadlifting heavy with a belt in a while and it showed... Felt slow as hell and I was planning to do 6 singles, but cut it down to 3. After the 3rd one it felt like my stomach was in my throat. Conventional Deadlifts 135lbs x 12 135lbs x 3 135lbs x 3 185lbs x 3 225lbs x 3 275lbs x 3 315lbs x 2 (belt on) 365lbs x 1 405lbs x 1 405lbs x 1 (best of the 3, but still not good) 405lbs x 1 Glute Ham Raises BW x 8 25lbs plate x 8 25lbs plate x 8 25lbs plate x 6 Standing Ab Pulldowns 80lbs x 12 90lbs x 12 90lbs x 10 80lbs x 10 DB Shrugs 60lbs x 15 75lbs x 20 (straps) 85lbs x 12 85lbs x 15 DB Hammer Curls (alternating) 35lbs x 14 (7 per arm) 35lbs x 12 (6 per arm) stretch
	My Journal

09-09-2007, 02:53 PM	#4483
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	ME Bench Decent session Close Grip Floor Presses (pinkies about 1 inch in from rings) 45lbs x 12 135lbs x 6 165lbs x 6 185lbs x 5 205lbs x 3 205lbs x 3 185lbs x 3 185lbs x 3 185lbs x 3 (really good set, good descent speed, popped up real quick) WG Pullups BW x 8 BW x 6 BW x 5 BW x 4 Incline DB Press 60lbs x 8 60lbs x 6 60lbs x 6 Dorsi Flexor Machine Rows 120lbs x 12 135lbs x 12 135lb sx 12 Cable Tricep Pushdowns 4-5 sets of 9-12 reps, forget weights used stretch + rotator cuff work
	My Journal

09-11-2007, 12:45 PM	#4484
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	DE Deadlifts Speed Deadlifts warmups 225lbs x 6 sets x 3 reps (alternating grip each set) - 45 sec RI's Front Squats warmups 165lbs x 4 sets x 4 reps ~120 sec RI's BB Romanian Deadlifts (not doing these with another DL variation again... didn't think speed DLs would effect this much but they did). warmups 225lbs x 2 sets x 6 reps Decline Situps 50lbs DB x 3 sets x 10 reps DB Hammer Curls (alternating) 35lbs x 16 ( 8 per arm) 35lbs x 14 ( 7 per arm) DB Farmer's Walks (need grip work, might throw in snatch grip deadlifts sometime, losing straps on everything too, even if I do shrugs). 60lbs x down aisle and back 60lbs x down aisle and back stretch
	My Journal

09-11-2007, 12:52 PM	#4486
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	froount squoots
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

09-12-2007, 04:15 PM	#4487
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	DE Bench Speed Bench 45lbs x 12 45lbs x 12 95lbs x 6 95lbs x 3 (warmups) 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 - These felt decent once I got to mid grip, close grips weren't so great. DB Seated Military Press 35lbs x 6 (warmup) 50lbs x 2 sets x 10 reps DB 1-arm rows 60lbs x 6 warmups 70lbs x 2 sets x 10 reps Skull Crushers 65lbs x 3 sets x 8 reps Close Grip Pulldowns 160lbs x 5 170lbs x 5 180lbs x 2 sets x 5 reps PR 170lbs x 5 stretch + rotator cuff work
	My Journal

09-12-2007, 07:42 PM	#4488
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,227 Photos: 7	gj on the PR
	fufu's 1337 Journal Your diet will set you free.

09-12-2007, 09:02 PM	#4489
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	great looking w/o. keep up the hard work.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

09-15-2007, 05:23 PM	#4491
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,458 Blog Entries: 8	Those squats look good!!
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

09-15-2007, 01:40 PM	#4490
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	ME Squat Decent session, first time box squatting in a while Box Squats (Parallel/low box probably ~ 14-16 inches) 45lbs x 10 45lbs x 8 135lbs x 6 135lbs x 6 205lbs x 3 275lbs x 6 sets x 3 reps (belt) - I might be looking into a new belt, this one's pretty soft after ~1.5 years use, don't think it offers much support. Good Mornings (no belt) 45lbs x 10 135lbs x 6 185lbs x 3 sets x 6 reps - felt pretty good Standing Ab Pulldowns 80lbs x 3 sets x 15 reps : rep PR Seating Hammer Curls (alternating) 40lbs x 12 (6 per arm) 35lbs x 12 (same) 2 sets of calfs stretch
	My Journal

09-15-2007, 10:49 PM	#4492
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	jizz... thats some thuper dooper boox squooting!
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

09-17-2007, 04:10 PM	#4494
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	ME Bench Ok workout today, a little weak though... Maybe something to do with only eating 3 times yesterday. Flat BB Bench 45lbs x 12 45lbs x 12 135lbs x 6 135lbs x 3 155lbs x 3 185lbs x 3 (warmups) 205lbs x 4 205lbs x 3 sets x 3 reps 205lbs x 2 reps + 1 with light spot Wide Grip Pullups BW x 8 BW x 6 BW x 6 BW x 6 DB Incline Press 65lbs x 3 sets x 6 reps Wide Grip T-Bar Rows +45lbs x 12 +90lbs x 2 sets x 12 reps stretch + rotator cuff work - Had a weird pain/injury in my right knee at school today. After going up some stairs I had a sharp pain in my right knee... ~30 seconds later after walking some more, a sharp pain went from my knee to my foot, and my foot had a warming sensation over it for a few seconds. I might have to go light/skip some lower workouts.
	My Journal

09-17-2007, 05:57 PM	#4496
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	Jizz... I suppose I could give you a massage to help the pain
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs