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Sean's going for strength.
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11-18-2007, 12:16 PM
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#4591 |
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Myostatin Whore
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BODYBUILDING SUPPLEMENTS
High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Pullups overhand & chalk
BW x 8 BW x 6 Chest Supported rows (barbell) 45lbs x 8 135lbs x 8 155lbs x 8 (straps) 185lbs x 5 155lbs x 8 Shrugs SS w/ hammer strength shrugs 135lbs x 8 / 180lbs x 10 225lbs x 12 (straps) / 270lbs x 10 315lbs x 7 / 270lbs x 12 315lbs x 7 / 270lbs x 10 HS high/low/horizontal row circuit 3 sets each 5-10 reps biceps hyper extensions 25lbs x 2 sets x 12 reps decline situps 40lbs x 3 sets x 12 reps stretch |
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11-21-2007, 07:04 PM
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#4592 |
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Myostatin Whore
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Flat Barbell Bench
45lbs x 12 45lbs x 12 45lbs x 10 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 185lbs x 3 225lbs x 2 225lbs x 2 225lbs x 3 225lbs x 2 225lbs x 2 Incline DB Presses 60lbs x 8 60lbs x 10 60lbs x 7 Cambered Bar Close Grip Bench 135lbs x 6 135lbs x 8 135lbs x 5 Hammer Strength Inclines 2 sets of 6-8 Hammer Strength Military Press 2 sets of 6-8 Tricep Pushdowns 3 sets 50-60lbs 10-12 reps Machine Lat Raises 95lbs x 2 sets x 8 reps 15 mins stationary bike 10/20 resistance random hill course stretch + rotator cuff work |
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11-23-2007, 05:01 PM
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#4593 |
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Myostatin Whore
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Barbell Free Squats - ~2 inches below parallel
45lbs x 3 sets x 8 reps 135lbs x 6 185lbs x 5 225lbs x 3 (belt on) 275lbs x 3 (suit on) 335lbs x 6 sets x 3 reps Close Stance Leg Press 3 plates per side x 8 4 plates per side x 6 6 plates per side x 8 Leg Extensions 3 sets of 8-10 Prone Leg Curls 3 sets of 10 - 120, 130, 140lbs calfs Standing Ab Pulldowns 90lbs x 20 rep pr i think 90lbs x 15 Decline Situps, plate behind head 10lbs x 12 10lbs x 12 stretch |
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12-03-2007, 02:08 PM
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#4595 |
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fiendish thingy
Elite Member
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good job on the benchy and squatty
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12-03-2007, 04:44 PM
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#4596 |
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Myostatin Whore
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ME Squat
Took last week off, next week I'll either be belting up for 365 for a few singles, or suiting up for 400+.
Barbell Free Squats (no belt) 45lbs x 3 sets x 8 reps 135lbs x 6 135lbs x 3 185lbs x 3 225lbs x 3 (wrist wraps on) 275lbs x 3 sets x 5 reps Barbell Romanian Deadlifts warmups 225lbs x 4 sets x 5 reps Standing Ab Pulldowns 90lbs x 3 sets x 12 reps stretch |
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12-03-2007, 08:41 PM
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#4598 |
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fiendish thingy
Elite Member
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i thought it was cute
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12-05-2007, 04:08 PM
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#4599 |
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Myostatin Whore
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DE Bench
Pretty good session, felt good to get into speed work again, though form was a bit sloppy from not having done it for a while.
Speed Bench warmups Close Grip 135lbs x 2 sets x 3 reps Mid Grip 135lbs x 2 sets x 3 reps Wide Grip 135lbs x 2 sets x 3 reps Wide Grip Pullups BW x 8 BW x 6 BW x 6 BW x 4 Close Grip Bench 135lbs x 4 155lbs x 4 sets x 8 reps (last set had light assist on last rep) 1 arm DB Rows 55lbs x 5 70lbs x 2 sets x 8 reps Tricep Cable Pushdowns 60lbs x 12 70lbs x 10 60lbs x 10 20 mins elliptical stretch + rotator cuff work |
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12-07-2007, 06:38 PM
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#4600 |
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Myostatin Whore
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DE Squat
Speed Box Squats (Low box ~12-13")
warmups 185lbs x 8 sets x 3 reps - 1 min RI's Glute Ham Raise - 2 min RI's BW x 8 +25lbs plate x 3 sets x 8 reps Decline Situps warmups +40lbs DB x 4 sets x 10 reps Dumbbell Shrugs 70lbs x 15 80lbs x 12 80lbs x 12 -trying to work on grip a little more stretch |
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12-08-2007, 09:22 AM
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#4602 |
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fiendish thingy
Elite Member
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^ I thought that you were hiding from me.
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12-09-2007, 10:48 AM
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#4603 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 12 45lbs x 10 135lbs x 6 135lbs x 3 165lbs x 3 (wrist wraps) 185lbs x 3 sets x 6 reps Barbell Bent Rows (no straps) warmups 155lbs x 4 sets x 8 reps Seated DB Military Press 35lbs x 6 warmup 50lbs x 3 sets x 8 reps Straight Arm Cable Pulldowns 60lbs x 4 sets x 8 reps DB Bent Rear Delt Flies 10lbs x 2 sets x 10 reps Barbell Curls 65lbs x 3 sets x 8 reps 10 minutes stationary bike stretch + rotator cuff work |
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12-09-2007, 11:31 AM
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#4604 |
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fiendish thingy
Elite Member
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gj gj solid all around.
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12-10-2007, 11:27 PM
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#4605 |
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Myostatin Whore
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ME Squat
Pretty good session tonight, warmups felt good speed wise, and 365 wasn't too bad for 5 singles.
Barbell PL Free Squats 45lbs x 8 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 5 (belt and wrist wraps on, I throw the belt on earlier when I plan on going heavy just to get used to it) 225lbs x 3 275lbs x 3 335lbs x 1 365lbs x 5 sets x 1 rep - Pretty decent all around, #2 was probably the worst, and #5 was probably the best. Barbell Romanian Deadlifts 45lbs x 8 45lbs x 8 135lbs x 5 185lbs x 5 235lbs x 4 sets x 5 reps (mixed grip) Standing Ab Pulldowns w/ Rope 80lbs x 8 warmup 100lbs x 3 sets x 8 reps Grip Work: Barbell Static Hold, Double Overhand.... My grip sucks ass, it's likely one of my biggest limiting factor in my deadlift. 225lbs x 11 seconds 225lbs x 24 seconds 225lbs x 13 seconds -pretty erratic times there, but it helps a lot if I can wrap my thumb around the tops of my index and middle fingers and hold it there. stretch Got vids of squats, will upload to Youtube when I'm done converting etc... Also, never mentioned this, but when I went to my doctor for my annual checkup before school started, he mention I have a weakness in my abdominal wall on the right side, and it may eventually cause a hernia. He said keep doing what I'm doing if it's something I enjoy, and if I do get a hernia then just deal with it then. As a result, on squats and deadlifts, I'm generally going to use my belt when I get to around 70-80% of my 1RM... Occasionally I may deadlift for singles a little heavier than that without a belt, but not very often. Sometimes I do notice slight discomfort in my abs when training, but it's not painful so I'm not too concerned at this point. |
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12-11-2007, 12:31 AM
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#4606 |
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Myostatin Whore
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Well..... Video's are ready, but Youtube's not... I mean, come on... Why do they think people aren't up at 2:30 AM and it's ok to do maintenance then?
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12-11-2007, 01:47 AM
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#4607 |
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Myostatin Whore
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Vids:
185lbs x 5 warmup YouTube - 185lbs x 5 Squat Warmup 225lbs x 3 warmup YouTube - 225lbs x 3 Squat warmup 275 the camera fell off the case i was using to angle it, so nothing for that, plus it gave me low battery so i skipped 335. 365 x 1 1st set YouTube - 365lbs x 1 Squat 1st set 365 x 1 2nd set YouTube - 365lbs x 1 Squat 2nd set 365 x 1 3rd set YouTube - 365lbs x 1 Squat 3rd set 365 x 1 4th set YouTube - 365lbs x 1 Squat 4th set 365 x 1 5th set YouTube - 365lbs x 1 Squat 5th set No, the "grunt" in that one wasn't me. The vids are stretch horizontally a bit, you can click the button in the bottom right, the left one to put in in the original aspect ratio. |
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12-11-2007, 11:19 AM
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#4608 |
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fiendish thingy
Elite Member
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good jorb
was that andrew grunting behind you pulling his pork? |
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12-12-2007, 07:54 PM
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#4609 |
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Myostatin Whore
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DE Bench
Decent session tonight, CG Bench felt good, almost easier than my standard grip of pinkies on rings was on Sunday with 185.
Speed Bench - 1 min RI's 45lbs x 12 45lbs x 12 95lbs x 8 95lbs x 6 warmups Close Grip 135lbs x 2 sets x 3 reps Mid Grip 135lbs x 2 sets x 3 reps Wide Grip 135lbs x 2 sets x 3 reps Wide Grip Pullups - 2 min RI's BW x 8 BW x 7 BW x 6 BW x 5 (failed 6th) Close Grip Bench 45lbs x 10 135lbs x 4 warmups 165lbs x 3 sets x 6 reps (wrist wraps) 175lbs x 6 1-Arm DB Rows 55lbs x 8 warmup 75lbs x 2 sets x 6 reps Tricep Pushdowns 70lbs x 10 70lbs x 10 70lbs x 8 20 minutes elliptical 10/20 resistance 1.78 miles 260 cal stretch + rotator cuff work |
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12-13-2007, 04:19 PM
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#4611 |
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Myostatin Whore
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Lay off the acid andrew.
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12-13-2007, 06:42 PM
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#4612 |
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fiendish thingy
Elite Member
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rofl
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12-16-2007, 02:32 PM
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#4616 |
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Myostatin Whore
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Been sick since Thursday, so no training until I'm back to normal or close to it...
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12-16-2007, 07:27 PM
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#4617 |
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fiendish thingy
Elite Member
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take yer multi!
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