Seanp156

Standing Military Press
45lbs x 12
45lbs x 12
95lbs x 8
125lbs x 4
145lbs x 4 sets x 4 reps (wrist wraps on)

Hammer Grip Pullups
BW x 8, 6, 4, 2, 4, 6

CG Bench
warmups
165lbs x 2 sets x 8 reps

1 arm DB Rows
warmups
80lbs x 3 sets x 8 reps

Cable Pushdowns
60lbs x 8
70lbs x 12
70lbs x 10
60lbs x 12

10 mins treadmill incline walking

stretch, rotator cuff work & band pull aparts

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fufu

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Seanp156

Flat Barbell Bench
45lbs x 12
45lbs x 12
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
205lbs x 3
225lbs x 2
225lbs x 3
225lbs x 3
225lbs x 2
225lbs x 3
225lbs x 3

Seated Chest Assisted Machine Rows
105lbs x 12
135lbs x 3 sets x 12 reps

Incline DB Bench
50lbs x 6
65lbs x 4
75lbs x 2 sets x 6 reps (wrist wraps) PR

Wide Grip Pulldowns
130lbs x 2 sets x 12 reps

Dips
BW x 8
+25lbs x 4
+55lbs x 6
+55lbs x 4
rest 30 sec
BW x 9

5 min stationary bike
stretch, rotator cuff work & pull aparts

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Seanp156

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 5
135lbs x 3
185lbs x 5 (belt & wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 2
355lbs x 1
385lbs x 1
415lbs x 0
- Form was off the whole time... not sitting back enough

Good Mornings
135lbs x 8
185lbs x 6 (belt on)
225lbs x 3 sets x 3 reps

Standing Ab Pulldowns
80lbs x 3 sets x 15 reps

Cybex Ab Crunch
#8 x 2 sets x 15 reps

Preacher Curls
70lbs x 2 sets x 6 reps

stretch

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Seanp156

Standing Military Press
45lbs x 15
45lbs x 12
95lbs x 8
115lbs x 2 sets x 10 reps
115lbs x 7 + 3, 30 sec rest between

Hammer Grip Pullups
BW x 8, 6, 4, 2, 4, 6, 4

CG Bench
warmups
155lbs x 2 sets x 10 reps

T-Bar Rows Hammer grip
+115lbs x 2 sets x 6 reps

Cable Pushdowns
60lbs x 15
70lbs x 12
70lbs x 10
60lbs x 12

20 mins elliptical
10/20 resistance

stretch, rotator cuff work, pull aparts

My Journal

Seanp156

Speed Box Squats to ~12-14" box
45lbs x 12
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 8 sets x 2 reps - 1 min RI's

Hyper Extensions
BW x 10
+25lbs x 8
+60lbs x 8
+60lbs x 7
+50lbs x 8
+50lbs x 8

Decline Situps
+25lbs plate x 12
+50lbs DB x 3 sets x 10 reps

Farmer's Walks
65lbs DB's x 3x down aisle and back

stretch & grip work

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Seanp156

Barbell Bench with mini bands anchored to 95lbs DB's
45lbs x 20 (straight weight, no bands)
45lbs x 10 (added bands here)
95lbs x 8
135lbs x 6
135lbs x 3
155lbs x 3 sets x 5 reps (belt & wrist wraps on)
185lbs x 2
185lbs x 2
135lbs x 2 sets x 6 reps

Barbell Bent Rows
warmups
165lbs x 3 sets x 6 reps

Incline DB Presses
50lbs x 6
60lbs x 4
70lbs x 3 sets x 6 reps (wrist wraps)

Standing Cable Face Pulls w/ rope
#6 x 12
#7 x 15
#8 x 15
#9 x 15

rotator cuff work & pull aparts

My Journal

Seanp156

Conventional Deadlifts from floor
135lbs x 12
135lbs x 8
185lbs x 6
225lbs x 4
275lbs x 3 (belt on)
315lbs x 3
365lbs x 2
405lbs x 4 sets x 3 reps

Bulgarian Squats
25lbs DB's x 6
50lbs DB's x 2 sets x 6 reps

Standing Rope Cable Crunches
80lbs x 12
90lbs x 2 sets x 12 reps

Barbell Curls
75lbs x 2 sets x 8 reps

Pull Throughs
#11 x 12
#15 (stack) x 2 sets x 10 reps

stretch & grip work

My Journal

fufu

noice DL's.

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Seanp156

Doing back work friday instead of today this week. Back's still pretty beat up from deadlifts monday.

Speed Bench with mini bands anchored to 90lbs DB's
45lbs x 15 (no bands)
45lbs x 12 (added bands)
95lbs x 3
125lbs x 4 sets x 3 reps MID GRIP
125lbs x 4 sets x 3 reps WIDE GRIP

Facepulls
#8 x 15
#11 x 2 sets x 15 reps

V-bar pushdowns
60lbs x 15
70lbs x 2 sets x 10 reps
80lbs x 6 reps

20 minutes stationary bike
stretch, rotator cuff work & pull aparts

My Journal

Seanp156

Speed squats felt pretty decent today.

Speed Box Squats with mini bands anchored to 100lbs plates ~1-2 inches below parallel

45lbs (no bands) x 12
45lbs (added bands) x 12
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 6 sets x 3 reps - 1 min RI's

Hyper Extensions
BW x 12
25lbs x 8
40lbs x 3 sets x 10 reps

1 arm DB Rows
60lbs x 6
70lbs x 6
80lbs x 8
80lbs x 6
80lbs x 6

Wide Grip Lat Pulldowns
130lbs x 10
150lbs x 3 sets x 10 reps

Delcine Situps
25lbs x 10
40lbs x 3 sets x 10 reps

Farmers Walks
65lbs DB's x 3 round trips (each round trip I'm guessing is ~150-175ft)

stretch & grip work

My Journal

goob

Thats outstanding that you can squat 205 for reps with bands anchoring you down.

That must have felt really tough. The strain on the quads must be massive.

fufu

you make me feel....you make me feel...like a natural woman!

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Seanp156

Not really... It's pretty easy weight, which I why I was doing speed squats with it. The mini bands don't add a whole lot the the way I set them up on squats, I should probably move to lights for squatting.

On squats I just anchor one end to the 100lbs plate, and other end to the bar. On bench, I have both ends of the band anchored to the weight, and the middle of the band anchored to the bar, so there's quite a bit more tension that way. I can do that since the bar's closer to the floor when benching, that wouldn't work as well with squatting.

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Seanp156

Wide Grip Flat Bench
45lbs x 12
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
195lbs x 5 (belt on)
195lbs x 5
205lbs x 5
205lbs x 5

Incline DB's
50lbs x 6
60lbs x 10
60lbs x 8

Dips
BW x 6
BW + 25lbs x 4
BW + 45lbs x 6
BW + 45lbs x 5

Standing Band Piston Pushdowns (EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers)
mini's x 42 (21 per side)
mini's x 24
mini's x 24

My Journal

Seanp156

BW was 199lbs this morning.

Conventional Deadlifts off the floor
135lbs x 12
135lbs x 8
185lbs x 6
225lbs x 4
295lbs x 3 (belt on)
335lbs x 3
385lbs x 1
425lbs x 1
465lbs x 1 PR
- I should maybe list that as 475 because of the 10lbs of chalk I used on the bar... It was pretty humid today and my palms were sweaty, so I wanted to make sure I didn't miss this due to grip.

- I'm not going to pull from the floor for ~6 weeks. Every third week I'll do rack deads against bands, or platform pulls until then. The next 2 weeks I'll be playing around with my briefs provided they get here... I ordered last Monday (24th) and still haven't gotten shipping confirmation.

Pull Throughs
pin #11 x 10
pin #13 x 10
pin #15 (stack) x 3 sets x 12 reps

Standing Ab Pulldowns
80lbs x 12
90lbs x 10
100lbs x 2 sets x 10 reps

DB Hammer Curls
40lbs x 6 per arm
35lbs x 8 per arm

Hammer Strength Machine Curls
45lbs plate x 3 sets x 12 reps

stretch & grip work

My Journal

fufu

wowz, good job!

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Speed Bench with mini bands doubled to 90lbs DB's
45lbs x 12 no bands
45lbs x 12 no bands
45lbs x 12 added bands
95lbs x 3
95lbs x 3
115lbs x 3
MID GRIP
125lbs x 4 sets x 3 reps
WIDE GRIP
125lbs x 4 sets x 3 reps

Wide Grip Pullups
BW x 9
BW x 7
BW x 6
BW x 4
BW x 4

Seated DB Military Press
50lbs x 8
50lbs x 8

T-Bar Rows Ghetto Style
+45lbs x 10
+90lbs x 10
+125lbs x 3 sets x 8 reps

Barbell Skull Crushers
75lbs x 3 sets x 8 reps

10 mins Treadmill
up to 6 incline & 3.2mph

stretch, rotator cuff work & band pull aparts

My Journal

AndrewSS

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^ Tool's demo set from early 90's and some good live recordings from 93

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Speed Box Squats with Light Bands anchored to 100lbs plates. ~1-2 inches below parallel box no belt
45lbs x 15
45lbs x 12
45lbs x 3 + 3 (added bands here)
135lbs x 6
135lbs x 3
185lbs x 8 sets x 3 reps - 1 min RI's
- These felt pretty good, much more tension than the mini's. Mini's don't really seem worth using unless they're doubled.

Hyper Extensions
BW x 12
+25lbs plate x 6
+50lbs DB x 3 sets x 8 reps

Decline Situps
50lbs DB x 3 sets x 8 reps

Farmer's Walks
70lbs DB's x 2 round trips, 1 min RI

stretch & grip work

My Journal

Seanp156

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)
215lbs x 2
235lbs x 3 sets x 2 reps

Dorsi Flexor Machine Rows
120lbs x 8
150lbs x 3 sets x 10 reps

Incline DB Bench
60lbs DB's x 6
70'bs DB's x 4 (wrist wraps on)
80lbs DB's x 2 sets x 5 reps PR

Hammer Grip Pulldowns
130lbs x 10
140lbs x 10
150lbs x 10

Mini Band Piston Pushdowns - 1 min RI's
25 reps per arm
15 reps per arm
16 reps per arm

My Journal

fufu

235 for reppage? i didst not know this. gj

fufu's 1337 Journal

Your diet will set you free.

Seanp156

High Box Squats ~ 3" above parallel
45lbs x 15 no box
45lbs x 15 no box
45lbs x 12 added box
135lbs x 8
135lbs x 6
185lbs x 5
225lbs x 3 (belt & wrist wraps on)
275lbs x 3
335lbs x 3
385lbs x 5 sets x 3 reps

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 8
255lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 3 sets x 12 reps

Cybex Ab Crunch
#8 x 15
#9 x 12

Barbell Curls
85lbs x 8
85lbs x 8
85lbs x 6

Seated DB Curls
30lbs x 8 per arm
30lbs x 8 per arm

stretch & grip work

- Power Pants/Briefs still not here, and no shipping confirmation yet... I have a feeling I might not see them for another 3+ months from what I've heard about them from other people.

My Journal

fufu

nice squatskies

how did they feel?

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Flat speed bench w/ mini's anchored to 90lbs DB's
45lbs x 12 no bands
45lbs x 15 no bands
45lbs x 12 added bands
95lbs x 3 pause, 3
Close grip
125lbs x 3 sets x 3 reps
Mid grip
125lbs x 3 sets x 3 reps
Wide grip
125lbs x 3 sets x 3 reps
- 1 min RI's: surprisingly, wide grip felt the best today, usually mid grip feels better, but wide felt more controlled and faster

Wide grip pullups
BW x 9
BW x 7
BW x 3 sets x 5 reps

Standing BB military press
45lbs x 12
95lbs x 6
115lbs x 6
135lbs x 2 sets x 6 reps (wrist wraps)

T-bar ghetto rows w/ hammer grip attachment from cables
+45lbs x 10
+90lbs x 8
+115lbs x 6
+135lbs (3 plates) x 2 sets x 8 reps


Barbell skull crushers
65lbs x 15 reps
65lbs x 2 sets x 12 reps

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Speed Box Squats with light bands, below parallel box
45lbs x 15 no bands
45lbs x 15 no bands
45lbs x 10 added bands
135lbs x 3 + 3
135lbs x 3
185lbs x 3 (belt)
205lbs x 6 sets x 3 reps - 1 min RI's

Hyper Extensions
BW x 12
+25lbs plate x 8
+55lbs DB x 3 sets x 6 reps

Declined Situps
60lbs DB x 3 sets x 6 reps

Farmer's Walks
70lbs DB's x 3 round trips

stretch & grip work

My Journal

Seanp156

Late posting tonight... I feel like I might be getting sick, felt that way since Thursday but I seem to be holding it off for now.

Barbell Free Squats below parallel
45lbs x 15
45lbs x 15
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps)
225lbs x 3 (belt)
275lbs x 3
315lbs x 3
350lbs x 3 sets x 3 reps
315lbs x 5
315lbs x 3

Barbell Romanian Deadlifts
135lbs x 8
185lbs x 5
225lbs x 4
265lbs x 2 sets x 6 reps

Kneeling Rope Cable Crunches
150lbs x 12
170lbs x 20
170lbs x 15
190lbs x 2 sets x 8 reps

Barbell Curls
85lbs x 8
85lbs x 7

Hammer Strength Machine Curls
+45lbs plate x 2 sets x 12 reps

stretch & grip work

My Journal

Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 6
115lbs x 6
135lbs x 5 sets x 6 reps (wrist wraps)

Hammer Grip Pullups
BW x 5
BW +15lbs x 3 sets x 5 reps
BW x 2 sets x 5 reps

DB Lateral Raises
20lbs x 2 sets x 10 reps
20lbs x 8

T-bar lever machine rows, wide grip
+45lbs x 10
+90lbs x 8
+115lbs x 2 sets x 6 reps
+125lbs x 6

Barbell Skull Crushers
65lbs x 5
80lbs x 10 (slight assist at bottom)
80lbs x 7 (no assist)
70lbs x 7

20 mins elliptical
10/20 resistance
interval
~2 miles

stretch, rotator cuff work & pull aparts

My Journal

Seanp156

Going to do some heavy rack pulls against bands on monday.

Speed Deadlifts
135lbs x 10
135lbs x 6
185lbs x 3
225lbs x 3 (belt on)
275lbs x 8 sets x 2 reps

Glute Ham Raises
4 sets x 12 reps

Declined Situps
35lbs DB x 6
65lbs DB x 8
65lbs DB x 10
65lbs DB x 8

Farmer's Walks
75lbs DB's x 2 round trips

stretch & rotator cuff work

My Journal

fufu

gj seany boy

fufu's 1337 Journal

Your diet will set you free.