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01-28-2008, 06:09 PM
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#4681 |
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Myostatin Whore
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Hahaha, "We Be Lez." That's one nasty ass big toe nail.
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01-28-2008, 06:13 PM
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#4682 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 15 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 5 (belt and wrist wraps on) 225lbs x 3 275lbs x 3 315lbs x 2 350lbs x 2 385lbs x 1 405lbs x 1 - meets pr, took somewhere around 4-5 seconds from beginning to end. Suprisingly, my sticking point was around the middle rather than in the hole. Stiff Leg Deadlifts 135lbs x 10 185lbs x 8 225lbs x 4 265lbs x 6 265lbs x 6 275lbs x 8 - PR Standing Ab Pulldowns 80lbs x 12 100lbs x 10 100lbs x 12 100lbs x 10 seated DB Hammer Curls 35lbs x 9 per arm 35lbs x 8 per arm HS Curls +45lbs x 8 +70lbs x 8 +70lbs x 6 stretch & grip work |
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01-30-2008, 06:15 PM
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#4683 |
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Myostatin Whore
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DE Bench
Speed Bench with doubled mini's anchored to 100lbs DB's.
warmups Close Grip 95lbs x 3 sets x 3 reps Mid Grip 95lbs x 3 sets x 3 reps Wide Grips 95lbs x 3 sets x 3 reps -After getting used to the bands, the weight felt too light, but I'm still getting acclimated to using bands. Thats 3 weeks in a row using bands on speed work, so I'll be getting away from them for a few weeks now. DB Bench with band around back warmups 65lbs DB's x 4 sets x 6 reps Wide Grip Pullups (straps) BW x 8 BW x 7 BW x 6 BW x 6 BW x 6 BW x 6 Standing Barbell Military Press 45lbs x 12 95lbs x 6 115lbs x 6 125lbs x 6 135lbs x 6 135lbs x 5 Hammer Grip Cable Rows 150lbs x 6 160lbs x 6 160lbs x 6 10 minutes treamill 2 min intervalls @ 3.2 mph, and 6-7mph stretch, rotator cuff work & band pull aparts |
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02-01-2008, 05:23 PM
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#4684 |
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Myostatin Whore
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DE Squats
Speed Box Squat w/ Mini Bands
45lbs warmups 135lbs x 6 135lbs x 3 185lbs x 2 205lbs x 8 sets x 2 reps - 1 min RI's Bulgarian Squats warmups 65lbs DB's x 2 sets x 4 reps PR 65lbs DB's x 3 reps Hyper Extensions BW x 12 25lbs plate x 8 40lbs DB x 3 sets x 10 reps Declined Situps warmups 45lbs DB x 3 sets x 12 reps DB Farmer's Walks 65lbs x 2 round trips ~ 2 min RI stretch & grip work |
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02-03-2008, 05:41 PM
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#4685 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 15 45lbs x 12 95lbs x 6 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 205lbs x 3 235lbs x 1 255lbs x 1 (ugly, ass off bench, bar was up and down some, grinded it out) 255lbs x 1 PR - much better, ass may have came off the bench .5-1 inch or so at some point, but it was a smooth press Wide Grip T-bar Rows +45lbs x 12 +90lbs x 3 sets x 12 reps Incline DB Press 50lbs x 6 60lbs x 5 (wrist wraps on) 70lbs x 2 sets x 8 reps - rep PR Hammer Grip Pulldowns 130lbs x 12 140lbs x 12 130lbs x 12 Dips BW x 8 BW +25lbs x 6 BW + 45lbs x 2 sets x 8 reps 20 minutes stationary bike 8/20 resistance ~73 avg rpm stretch, rotator cuff work & band pull aparts Last edited by Seanp156 : 02-03-2008 at 05:55 PM. |
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02-03-2008, 05:45 PM
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#4686 |
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fiendish thingy
Elite Member
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NIce!!
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02-04-2008, 05:56 PM
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#4688 |
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Myostatin Whore
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ME Squat
High Box Squats (around 2-3" above parallel)
45lbs warmups 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 275lbs x 3 (belt on) 315lbs x 3 345lbs x 3 365lbs x 3 385lbs x 3 385lbs x 3 365lbs x 3 365lbs x 3 Stiff Leg Deadlifts 135lbs x 10 185lbs x 8 225lbs x 6 255lbs x 6 285lbs x 6 PR 285lbs x 6 Kneeling Rope Cable Crunches 170lbs x 20 170lbs x 15 Cybex Ab Crunch #6 x 8 #8 x 12 #8 x 15 Barbell Curls 65lbs x 6 85lbs x 6 85lbs x 6 - these killed my wrists, using a bent bar probably didn't help Standing DB curls 30lbs DB's x 8 per arm 30lbs DB's x 8 per arm stretch & grip work I'll probably be de-loading next week, I'm feeling a little beat up, and haven't been getting much sleep overall. Last night I got 3, maybe 4 hours. |
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02-04-2008, 08:57 PM
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#4689 |
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fiendish thingy
Elite Member
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good job
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02-06-2008, 09:50 AM
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#4692 | |
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fiendish thingy
Elite Member
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Quote:
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02-06-2008, 05:47 PM
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#4693 |
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Myostatin Whore
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DE Bench
Speed Bench (straight weight)
45lbs x warmups 95lbs x 6 95lbs x 3 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 Chinups (chalk) BW x 8 BW x 6 BW x 5 BW x 6 Push Press 95lbs x 4 115lbs x 3 135lbs x 3 135lbs x 3 155lbs x 3 (bothered wrists, so went to strict press w/ wraps) Strict Standing Military Press 145lbs x 3 (wrist wraps on) 145lbs x 3 1-arm DB Rows 50lbs x 10 warmup 65lbs x 10 65lbs x 10 Barbell Skull Crushers 65lbs x 10 75lbs x 8 75lbs x 8 75lbs x 8 12 minutes treadmill walking 2 incline, 3.3 mph stretch, rotator cuff work & band pull aparts |
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02-11-2008, 05:49 PM
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#4695 |
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fiendish thingy
Elite Member
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02-11-2008, 06:55 PM
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#4696 |
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Myostatin Whore
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Update
Friday: 2/8/08
Speed Box Squats with mini bands anchored to 100lbs plates. Parallel box, maybe a bit lower. 45lbs warmups 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 6 sets x 2 reps (belt on) Glute Ham Raise BW x 4 sets x 10 reps Today: Lower Deload 1 Barbell Squats mid/narrow stance 45lbs x 15 45lbs x 12 135lbs x 8 135lbs x 6 185lbs x 3 sets x 12 reps - 2 min RI's (wrist wraps) Stiff Leg Deadlifts 135lbs x 10 185lbs x 3 sets x 12 reps - 2 min RI's Standing Ab Pulldowns 80lbs x 2 sets x 20 reps stretch |
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02-13-2008, 09:20 PM
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#4697 |
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Myostatin Whore
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Deload Upper
Flat Barbell Bench
45lbs x 20 45lbs x 12 95lbs x 10 135lbs x 8 155lbs x 2 sets x 12 reps 155lbs x 9 Barbell Bent Rows 95lbs x 10 135lbs x 3 sets x 10 reps Seated DB Military Press 40lbs DB's x 3 sets x 12 reps Wide Grip Lat Pulldowns 120lbs x 3 sets x 15 reps 14 mins treadmill walking & jogging stretch, rotator cuff work & band pull aparts |
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02-15-2008, 07:03 PM
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#4698 |
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Myostatin Whore
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Deload Lower 2
Last deload before monday
Conventional Deadlifts off floor 135lbs x 10 135lbs x 10 185lbs x 8 225lbs x 3 sets x 12 reps Hyper Extensions BW x 10 25lbs x 12 25lbs x 12 Cybex Ab Crunch #8 x 12 #8 x 12 #10 x 8 #10 x 8 Cambered Bar Shrugs 135lbs x 10 185lbs x 10 225lbs x 15 (staps) 225lbs x 15 Barbell Curls 65lbs x 2 sets x 12 reps HS Curls +45lbs x 2 sets x 8 reps stretch & grip work |
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02-18-2008, 06:23 PM
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#4699 |
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Myostatin Whore
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Squat/Deadlift Assistance Day
Low Box Narrow Stance Squats w/ vertical handled bar (not Hatfield/Safety Squat).
bar x warmups 145lbs x 6 145lbs x 3 195lbs x 3 235lbs x 3 (belt on) 285lbs x 6 sets x 3 reps - 2 min RI's DB Romanian Deadlifts 60lbs x 8 75lbs x 6 warmups 85lbs x 3 sets x 8 reps (chalk) Standing Ab Pulldowns w/ Rope 80lbs x 12 90lbs x 10 100lbs x 10 100lbs x 10 90lbs x 12 Seated Hammer Curls 40lbs DB's x 7 per arm 40lbs DB's x 7 per arm stretch & grip work |
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02-20-2008, 07:13 PM
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#4700 |
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Myostatin Whore
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DE Bench
Speed Bench
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 Thumbless Wide Grip Pullups BW x 8 BW x 6 BW x 6 BW x 5 Seated DB Military Press 40lbs x 6 50lbs x 3 sets x 8 reps 1-arm DB Rows 60lbs x 6 70lbs x 6 80lbs x 6 80lbs x 6 80lbs x 8 Barbell Skull Crushers 65lbs x 6 85lbs x 6 75lbs x 8 75lbs x 7? lost count Tricep pushdowns 50lbs x 20 14 mins treadmill 1 incline walking/jogging stretch & band pull aparts |
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02-22-2008, 07:37 PM
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#4701 |
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Myostatin Whore
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ME Deadlift
Platform Deadlifts off a 3" platform
135lbs x 12 135lbs x 6 185lbs x 6 225lbs x 3 (belt on) 275lbs x 3 315lbs x 3 335lbs x 6 sets x 3 reps - 3 min RI's Cybex Leg Press +180lbs x 10 +270lbs x 8 +360lbs x 6 +450lbs x 3 sets x 8 reps Hyper Extensions BW x 8 25lbs plate x 2 sets x 15 reps Kneeling Rope Cable Crunches 150lbs x 12 170lbs x 2 sets x 12 reps Prone Leg Curls 100lbs x 10 120lbs x 12 120lbs x 10 Standing Calfs 120lbs x 2 sets x 20 reps stretch & grip work |
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02-22-2008, 09:15 PM
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#4702 |
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fiendish thingy
Elite Member
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gut jorb
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02-24-2008, 04:52 PM
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#4703 |
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Myostatin Whore
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ME Bench
Inclines sucked today... I haven't done them with a barbell for a long time and didn't think 225 would be a problem, but it proved otherwise.
Inclined Barbell Bench 45lbs x 15 45lbs x 15 95lbs x 5 135lbs x 6 135lbs x 3 165lbs x 3 (wrist wraps on) 185lbs x 3 (belt on) 205lbs x 1 225lbs x 0 225lbs x 0 (techincally I got this up without any help, but my ass was about 8 inches off the bench...) T-bar level rows narrow grip +45lbs x 10 +90lbs x 3 sets x 8 reps Flat DB Bench Press 55lbs x 8 65lbs x 6 (wraps wraps on) 75lbs x 3 sets x 6 reps Wide Grip Lat Pulldowns 130lbs x 8 150lbs x 8 150lbs x 8 150lbs x 10 20 mins stationary bike 8/20 resistance 3.90 miles stretch, rotator cuff work & pull aparts |
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02-24-2008, 04:58 PM
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#4704 |
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fiendish thingy
Elite Member
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incline is a tricky lift, Sean! When I don't work up my weights on that consistently it is noone near my flat bench.
btw I played audiosurf on Parabola and Sweat, it didn't seem to match up with the audio too well.  It's pretty cool though if it would synch up better. |
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02-25-2008, 07:32 PM
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#4705 |
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Myostatin Whore
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DE Deadlifts
Speed Deadlifts
135lbs x 12 135lbs x 6 185lbs x 3 225lbs x 3 (belt on) 265lbs x 8 sets x 1 rep - 1 min RI's Barbell Lunges 45lbs x 12 95lbs x 8 115lbs x 8 135lbs x 3 sets x 10 reps (5 per leg) - 2 min RI's Standing Rope Ab Pulldowns 80lbs x 12 90lbs x 2 sets x 15 reps Farmers Walks 65lbs DB's x 3 round trips Barbell Curls 75lbs x 2 sets x 8 reps HS Curls +45lbs x 10 +70lbs x 6 stretch Shoulders are pretty tight from yesterday |
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02-25-2008, 09:23 PM
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#4706 | |
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do work son
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Quote:
who cares, incline schmincline.. its the bench I'm looking to improve. |
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02-27-2008, 11:38 PM
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#4707 |
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Myostatin Whore
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DE Bench
Speed Bench Press - All sets were with normal/mid grip
45lbs x 15 45lbs x 15 95lbs x 6 135lbs x 3 145lbs x 6 sets x 3 reps Weighted Chinups BW + 10lbs x 3 sets x 4 reps Seated DB Military Press 40lbs x 6 50lbs x 6 60lbs x 3 sets x 6 reps 1-arm DB Rows 60lbs x 6 75lbs x 6 90lbs x 3 sets x 6 reps Barbell Skull Crushers 75lbs x 2 sets x 8 reps Straight Bar Pushdowns 60lbs x 12 60lbs x 10 10 mins elliptical stretch, rotator cuff work, pull aparts |
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02-29-2008, 06:44 PM
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#4708 |
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Myostatin Whore
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ME Deadlifts
Decent deadlifts today. 365 and 405 felt pretty fast...
Conventional Deadlifts 135lbs x 12 135lbs x 6 185lbs x 3 225lbs x 3 (belt on) 275lbs x 3 315lbs x 2 365lbs x 1 405lbs x 1 445lbs x 1 PR 465lbs x 0 -445lbs felt very good and quick. Took ~1.5-2 seconds to lift. I felt good enough about it to try 465, but my ass was way too high to early to complete it. I definitely think I have 455-465 in me right now though. No deadlifting for the next 2 weeks. After that I might do some reverse bands, rack deads, or 405 for triples. Cybex Leg Press 180lbs x 12 270lbs x 8 360lbs x 3 sets x 12 reps Reverse Hypers Plate Loaded +50lbs x 10 +70lbs x 2 sets x 10 reps Cybex ab crunch #8 x 15 #10 x 8 #8 x 15 stretch |
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02-29-2008, 10:13 PM
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#4709 |
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fiendish thingy
Elite Member
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noice!
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03-03-2008, 06:22 PM
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#4710 |
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Myostatin Whore
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ME Squat
Lower back was still pretty tired/sore from friday.
Barbell Free Squats 45lbs x 12 135lbs x 8 135lbs x 3 185lbs x 5 225lbs x 3 (belt on) 275lbs x 3 315lbs x 6 sets x 3 reps - 2 min RI's Pull Throughs #9 x 12 #12 x 12 #12 x 12 #14 x 12 Standing Ab Pulldowns 80lbs x 12 90lbs x 8 100lbs x 8 100lbs x 8 Standing Hammer Curls 40lbs x 7 per arm 40lbs x 6 per arm 30lbs x 10 per arm stretch & grip work |
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Linear Mode
