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03-05-2008, 06:53 PM
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#4711 |
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Myostatin Whore
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Bench Assistance
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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03-05-2008, 07:09 PM
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#4712 |
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fiendish thingy
Elite Member
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the power of christ compels you!
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03-09-2008, 04:37 PM
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#4713 |
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Myostatin Whore
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ME Bench
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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03-10-2008, 06:53 PM
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#4714 |
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Myostatin Whore
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ME Squat
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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03-12-2008, 03:26 PM
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#4715 |
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Myostatin Whore
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Bench Assistance
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 |
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03-14-2008, 05:38 PM
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#4716 |
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Myostatin Whore
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DE Squats
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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03-15-2008, 05:21 PM
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#4717 |
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Myostatin Whore
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ME Bench
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 |
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03-24-2008, 09:15 PM
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#4718 |
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Myostatin Whore
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ME Deadlifts
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 |
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03-24-2008, 09:26 PM
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#4719 |
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fiendish thingy
Elite Member
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noice DL's.
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03-26-2008, 08:38 PM
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#4720 |
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Myostatin Whore
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DE Bench
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 |
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03-28-2008, 08:34 PM
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#4721 |
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Myostatin Whore
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DE Squats
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 |
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03-29-2008, 03:08 PM
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#4722 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
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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. 
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03-29-2008, 05:36 PM
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#4723 |
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fiendish thingy
Elite Member
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you make me feel....you make me feel...like a natural woman!
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03-29-2008, 06:27 PM
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#4724 | |
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Myostatin Whore
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Quote:
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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03-30-2008, 11:38 AM
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#4725 |
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Myostatin Whore
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ME Bench
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 |
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03-31-2008, 07:27 PM
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#4726 |
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Myostatin Whore
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ME Deadlifts
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 |
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03-31-2008, 08:26 PM
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#4727 |
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fiendish thingy
Elite Member
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wowz, good job!
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04-02-2008, 08:28 PM
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#4728 |
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Myostatin Whore
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DE Bench
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 |
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04-02-2008, 08:37 PM
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#4729 |
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nobleman's cockslinger
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MEGAUPLOAD - The leading online storage and file delivery service
^ Tool's demo set from early 90's and some good live recordings from 93 |
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04-04-2008, 06:47 PM
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#4730 |
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Myostatin Whore
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DE Squat
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 |
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04-05-2008, 05:46 PM
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#4731 |
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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) 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 |
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04-05-2008, 06:04 PM
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#4732 |
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fiendish thingy
Elite Member
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235 for reppage? i didst not know this. gj
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04-07-2008, 07:28 PM
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#4733 |
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Myostatin Whore
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ME Squat
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. |
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04-07-2008, 08:55 PM
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#4734 |
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fiendish thingy
Elite Member
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nice squatskies
how did they feel? |
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04-09-2008, 08:29 PM
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#4735 |
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Myostatin Whore
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DE Bench
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 |
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04-11-2008, 07:50 PM
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#4736 |
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Myostatin Whore
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DE Squat
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 |
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04-14-2008, 11:01 PM
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#4737 |
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Myostatin Whore
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ME Squat
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 |
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04-16-2008, 07:30 PM
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#4738 |
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Myostatin Whore
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Bench Assistance
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 |
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04-18-2008, 06:30 PM
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#4739 |
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Myostatin Whore
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DE Deadlifts
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 |
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04-18-2008, 06:56 PM
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#4740 |
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fiendish thingy
Elite Member
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gj seany boy
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