Sean's going for strength.

fufu · 10-07-2007, 02:12 PM

that workout looks familiar. hehe hehehee!

what is your weight at?

Seanp156 · 10-07-2007, 02:23 PM

This morning was 188.8lbs, which was a little higher than I expected. I think it's usually ~187.

Seanp156 · 10-08-2007, 06:49 PM

BB PL Squats
warmups
235lbs x 3 sets x 8 reps

DB Romanian Deadlifts
75lbs x 2 sets x 8 reps

Rope Grip Pull-Throughs
3rd pin from stack x 8
2nd pin from stack x 8
stack x 8

Prone Leg Curls
100lbs x 12
110lbs x 12

Standing Ab Pulldowns
90lbs x 15
90lbs x 15

standing calfs
120lbs x 20
100lbs x 20

stretch

fufu · 10-08-2007, 07:16 PM

nice squatskies

AndrewSS · 10-08-2007, 09:40 PM

jizz... thuper dooper squatting

DOMS · 10-08-2007, 11:04 PM

110 x 12 Prone Leg Curls!

Solid workout, man!

Seanp156 · 10-11-2007, 03:43 PM

I was kinda tired today, but mil press and dips felt good/light.

Standing Barbell Military Press
warmups
120lbs x 6
120lbs x 6
120lbs x 10

Weighted Chinups
BW +15lbs x 5
BW +15lbs x 4
BW +15lbs x 4

Weighted Dips
BW+30lbs x 2 sets x 10 reps

1-arm DB Rows
70lbs x 10
70lbs x 10

Seated Bent Rear Delt Flies
10lbs x 10
10lbs x 10

Skullcrushers
70lbs x 13

Preacher Curls
65lbs x 12

20 mins Upright Stationary Bike
2min intervals 8-12 resistance slow/fast rpm
4.35 miles

stretch + rotator cuff work

fufu · 10-11-2007, 04:37 PM

nice military press

Seanp156 · 10-12-2007, 06:18 PM

Front Squats with 1 sec pause in hole
warmups
165lbs x 3 sets x 5 reps - felt good, maybe good for 185 with pause.

DB Bulgarian Squats
45lbs DB's x 2 sets x 6 reps - probably good for 50's, after that I'll need to go to 4-5 reps.

Barbell Rack Romanian Deadlifts, 1st pin 3 sec eccentric
warmups
205lbs x 2 sets x 6 reps

Kneeling Ab Cable Crunches
190lbs x 2 sets x 12 reps - PR
170lbs x 15

Seated Calf Raises
200lbs x 20
200lbs x 14

stretch

fufu · 10-12-2007, 07:28 PM

AndrewSS · 10-12-2007, 08:33 PM

Quote:

Originally Posted by fufu

gj.

seans never going to take you back, so stop trying, you sad little bitch

Seanp156 · 10-14-2007, 05:39 PM

Clariton D's been helping with my allergies quite a bit... Before that I never took anything but shots, also taking ~100mg caffeine before I get to the gym... Both seem to be helping quite a bit with my energy levels.

Flat Barbell Bench
warmups
195lbs x 5 (wrists wraps)
195lbs x 2 sets x 5 reps (wrist wraps and belt... belt seemed to help quite a bit)
225lbs x 1 (wrist wraps + belt) - was nice and smooth

Incline DB Presses
50lbs x 6 warmup
65lbs x 2 sets x 8 reps

Unilateral Cable Rows
70lbs x 3 sets x 8 reps

Rope grip standing face pulls
90lbs x 2 sets x 15 reps

V-bar Tricep Pushdowns
70lbs x 14, failed 15

Standing Hammer Curls Alternating
35lbs x 16 - 8 per arm

14 minutes treadmill interval work up to 8mph
1.14 mi

stretch + rotator cuff work

Seanp156 · 10-15-2007, 06:24 PM

Barbell PL squats (no belt)
warmups
245lbs x 3 sets x 8 reps - going to go down to 6 reps next week... Need to decide 255 or 265. I'll probably be throwing the belt back on in ~3 weeks.

DB Romanian Deadlifts
80lbs DB's x 2 sets x 8 reps

Rope Grip Pull Throughs
120lbs x 8
130lbs x 8
140lbs x 8

Standing Ab Pulldowns (getting stronger on these)
90lbs x 15 "easy"
100lbs x 10 PR

Prone Leg Curls
110lbs x 12
120lbs x 12 barely

Standing Calfs 1 sec pause at top
120lbs x 20
120lbs x 18

stretch

AndrewSS · 10-15-2007, 07:09 PM

Jizz sean... nice squoots

fufu · 10-15-2007, 07:52 PM

gut gut

AndrewSS · 10-15-2007, 08:11 PM

^ ima stab you in the gut

Seanp156 · 10-17-2007, 06:49 PM

Standing Barbell Military Press
warmups
130lbs x 3 sets x 6 reps - not too bad of a struggle, but not easy... I'm on the line of whether to go for 3x6 with 135 or drop it to 3x4 or 3x5 now.

Weighted Chinups
BW + 20lbs x 3 sets x 4 reps - these were good today

Weighted Dips
BW x 8
BW + 25lbs x 5 warmups
BW + 45lbs plate x 2 sets x 8 reps

1-arm DB Rows
75lbs x 2 sets x 8 reps

Machine Rear Delt Flies
80lbs x 12
90lbs x 12

Skull Crushers
75lbs x 8 reps

Preacher Curls
60lbs x 15

20 minutes stationary bike
intervals every 2 mins 8/12 resistance slow/fast RPM
4.65 miles

stretch + rotator cuff work

AndrewSS · 10-17-2007, 11:10 PM

jizz thats thuper crazy mil presses.... and leet dipeltons, jizz

AndrewSS · 10-18-2007, 12:56 AM

YouTube Video

^ hear anyone fimiliar in there?

PeteTheGreek · 10-18-2007, 06:38 PM

Quote:

Originally Posted by Seanp156

Barbell PL squats (no belt)
warmups
245lbs x 3 sets x 8 reps - going to go down to 6 reps next week... Need to decide 255 or 265.

I'm on the line of whether to go for 3x6 with 135 or drop it to 3x4 or 3x5 now.

These are serious decisions. It ranks up there with changing careers, getting married, choosing a school, pulling the life support plug, etc. The wrong choice could lead to a series of catastrophic events which could end your life.

PreMier · 10-18-2007, 06:43 PM

this journal oozes sarcasm.. i love it! haha

we have pretty similar numbers/stats

AndrewSS · 10-18-2007, 07:17 PM

Quote:

Originally Posted by PeteTheGreek

These are serious decisions. It ranks up there with changing careers, getting married, choosing a school, pulling the life support plug, etc. The wrong choice could lead to a series of catastrophic events which could end your life.

Hilarious Pete, you should pick up a career in comedy...

Seanp156 · 10-19-2007, 04:59 PM

Front Squats - 1 sec pause in hole
warmups
175lbs x 3 sets x 5 reps
-Getting more used to these, better at maintaining my arch and keeping elbows up

Bulgarian Squats
warmups
50lbs DB's x 2 sets x 5 reps

Rack Romanian Deadlifts - 3 sec eccentric
warmups
215lbs x 2 sets x 6 reps

Kneeling Rope Cable Crunches
190lbs x 3 sets x 12 reps

Standing Calfs
120lbs x 25
120lbs x 16

stretch

Seanp156 · 10-22-2007, 06:14 PM

Barbell PL Squats (no belt)
45lbs x 10
45lbs x 10
135lbs x 6
135lbs x 3
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (warmups to here)
255lbs x 3 sets x 6 reps

DB Romanian Deadlifts
65lbs DB's x 6 warmup
85lbs DB's x 2 sets x 6 reps

Rope Grip Pull Throughs
130lbs x 8
140lbs x 8
150lbs x 8

Standing Ab Pulldowns with Rope
90lbs x 8 warmup
100lbs 2 sets x 10 reps

Prone Leg Curls
120lbs x 2 sets x 12 reps

Standing Calfs
140lbs x 20
140lbs x 15

stretch

tallcall · 10-22-2007, 06:21 PM

I love those squats, good job!

AndrewSS · 10-22-2007, 07:28 PM

seans a big boy, look at his squats

tallcall · 10-22-2007, 07:31 PM

Quote:

Originally Posted by AndrewSS

seans a big boy, look at his squats

Let's whore up Sean's journal!

AndrewSS · 10-23-2007, 03:18 PM

with your halo slippin down... your haaaalloooo slippin down, your haaaalooo slippin down........

fufu · 10-23-2007, 05:01 PM

good job

AndrewSS · 10-23-2007, 06:08 PM

fufu, get the FUCK out of this journal, youre not welcome

10-07-2007, 02:12 PM	#4531
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,711 Photos: 8	that workout looks familiar. hehe hehehee! what is your weight at? fufu's 1337 Journal Your diet will set you free.

10-07-2007, 02:23 PM	#4532
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	This morning was 188.8lbs, which was a little higher than I expected. I think it's usually ~187. My Journal

10-08-2007, 06:49 PM	#4533
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	BB PL Squats warmups 235lbs x 3 sets x 8 reps DB Romanian Deadlifts 75lbs x 2 sets x 8 reps Rope Grip Pull-Throughs 3rd pin from stack x 8 2nd pin from stack x 8 stack x 8 Prone Leg Curls 100lbs x 12 110lbs x 12 Standing Ab Pulldowns 90lbs x 15 90lbs x 15 standing calfs 120lbs x 20 100lbs x 20 stretch My Journal

10-08-2007, 07:16 PM	#4534
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,711 Photos: 8	nice squatskies fufu's 1337 Journal Your diet will set you free.

10-08-2007, 09:40 PM	#4535
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	jizz... thuper dooper squatting Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-08-2007, 11:04 PM	#4536
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	110 x 12 Prone Leg Curls! Solid workout, man!

10-11-2007, 03:43 PM	#4537
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	I was kinda tired today, but mil press and dips felt good/light. Standing Barbell Military Press warmups 120lbs x 6 120lbs x 6 120lbs x 10 Weighted Chinups BW +15lbs x 5 BW +15lbs x 4 BW +15lbs x 4 Weighted Dips BW+30lbs x 2 sets x 10 reps 1-arm DB Rows 70lbs x 10 70lbs x 10 Seated Bent Rear Delt Flies 10lbs x 10 10lbs x 10 Skullcrushers 70lbs x 13 Preacher Curls 65lbs x 12 20 mins Upright Stationary Bike 2min intervals 8-12 resistance slow/fast rpm 4.35 miles stretch + rotator cuff work My Journal

10-11-2007, 04:37 PM	#4538
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,711 Photos: 8	nice military press fufu's 1337 Journal Your diet will set you free.

10-12-2007, 06:18 PM	#4539
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	Front Squats with 1 sec pause in hole warmups 165lbs x 3 sets x 5 reps - felt good, maybe good for 185 with pause. DB Bulgarian Squats 45lbs DB's x 2 sets x 6 reps - probably good for 50's, after that I'll need to go to 4-5 reps. Barbell Rack Romanian Deadlifts, 1st pin 3 sec eccentric warmups 205lbs x 2 sets x 6 reps Kneeling Ab Cable Crunches 190lbs x 2 sets x 12 reps - PR 170lbs x 15 Seated Calf Raises 200lbs x 20 200lbs x 14 stretch My Journal

10-12-2007, 07:28 PM	#4540
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,711 Photos: 8	gj. fufu's 1337 Journal Your diet will set you free.

10-14-2007, 05:39 PM	#4542
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	Clariton D's been helping with my allergies quite a bit... Before that I never took anything but shots, also taking ~100mg caffeine before I get to the gym... Both seem to be helping quite a bit with my energy levels. Flat Barbell Bench warmups 195lbs x 5 (wrists wraps) 195lbs x 2 sets x 5 reps (wrist wraps and belt... belt seemed to help quite a bit) 225lbs x 1 (wrist wraps + belt) - was nice and smooth Incline DB Presses 50lbs x 6 warmup 65lbs x 2 sets x 8 reps Unilateral Cable Rows 70lbs x 3 sets x 8 reps Rope grip standing face pulls 90lbs x 2 sets x 15 reps V-bar Tricep Pushdowns 70lbs x 14, failed 15 Standing Hammer Curls Alternating 35lbs x 16 - 8 per arm 14 minutes treadmill interval work up to 8mph 1.14 mi stretch + rotator cuff work My Journal

10-15-2007, 06:24 PM	#4543
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	Barbell PL squats (no belt) warmups 245lbs x 3 sets x 8 reps - going to go down to 6 reps next week... Need to decide 255 or 265. I'll probably be throwing the belt back on in ~3 weeks. DB Romanian Deadlifts 80lbs DB's x 2 sets x 8 reps Rope Grip Pull Throughs 120lbs x 8 130lbs x 8 140lbs x 8 Standing Ab Pulldowns (getting stronger on these) 90lbs x 15 "easy" 100lbs x 10 PR Prone Leg Curls 110lbs x 12 120lbs x 12 barely Standing Calfs 1 sec pause at top 120lbs x 20 120lbs x 18 stretch My Journal

10-15-2007, 07:09 PM	#4544
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	Jizz sean... nice squoots Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-15-2007, 07:52 PM	#4545
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,711 Photos: 8	gut gut fufu's 1337 Journal Your diet will set you free.

10-15-2007, 08:11 PM	#4546
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	^ ima stab you in the gut Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-18-2007, 06:43 PM	#4551
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	this journal oozes sarcasm.. i love it! haha we have pretty similar numbers/stats P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-17-2007, 06:49 PM	#4547
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	Standing Barbell Military Press warmups 130lbs x 3 sets x 6 reps - not too bad of a struggle, but not easy... I'm on the line of whether to go for 3x6 with 135 or drop it to 3x4 or 3x5 now. Weighted Chinups BW + 20lbs x 3 sets x 4 reps - these were good today Weighted Dips BW x 8 BW + 25lbs x 5 warmups BW + 45lbs plate x 2 sets x 8 reps 1-arm DB Rows 75lbs x 2 sets x 8 reps Machine Rear Delt Flies 80lbs x 12 90lbs x 12 Skull Crushers 75lbs x 8 reps Preacher Curls 60lbs x 15 20 minutes stationary bike intervals every 2 mins 8/12 resistance slow/fast RPM 4.65 miles stretch + rotator cuff work My Journal

10-17-2007, 11:10 PM	#4548
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	jizz thats thuper crazy mil presses.... and leet dipeltons, jizz Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-19-2007, 04:59 PM	#4553
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	Front Squats - 1 sec pause in hole warmups 175lbs x 3 sets x 5 reps -Getting more used to these, better at maintaining my arch and keeping elbows up Bulgarian Squats warmups 50lbs DB's x 2 sets x 5 reps Rack Romanian Deadlifts - 3 sec eccentric warmups 215lbs x 2 sets x 6 reps Kneeling Rope Cable Crunches 190lbs x 3 sets x 12 reps Standing Calfs 120lbs x 25 120lbs x 16 stretch My Journal

10-22-2007, 06:14 PM	#4554
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,507 Photos: 3	Barbell PL Squats (no belt) 45lbs x 10 45lbs x 10 135lbs x 6 135lbs x 3 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (warmups to here) 255lbs x 3 sets x 6 reps DB Romanian Deadlifts 65lbs DB's x 6 warmup 85lbs DB's x 2 sets x 6 reps Rope Grip Pull Throughs 130lbs x 8 140lbs x 8 150lbs x 8 Standing Ab Pulldowns with Rope 90lbs x 8 warmup 100lbs 2 sets x 10 reps Prone Leg Curls 120lbs x 2 sets x 12 reps Standing Calfs 140lbs x 20 140lbs x 15 stretch My Journal

10-22-2007, 06:21 PM	#4555
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	I love those squats, good job! First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

10-22-2007, 07:28 PM	#4556
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	seans a big boy, look at his squats Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-23-2007, 03:18 PM	#4558
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	with your halo slippin down... your haaaalloooo slippin down, your haaaalooo slippin down........ Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-23-2007, 05:01 PM	#4559
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,711 Photos: 8	good job fufu's 1337 Journal Your diet will set you free.

10-23-2007, 06:08 PM	#4560
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	fufu, get the FUCK out of this journal, youre not welcome Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

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