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| Online Journals Record your personal journals here. Start a thread, and enter your daily and/or weekly progress. Sponsored by: MusclePharm.com |
Sean's going for strength.
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LinkBack (4) | Thread Tools | Display Modes |
05-07-2008, 05:56 PM
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#4771 |
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Myostatin Whore
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Bench Assistance
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Standing Barbell Military Press
45lbs x 2 sets x 15 reps 95lbs x 8 115lbs x 5 135lbs x 2 (wrist wraps on) 155lbs x 3 155lbs x 3 155lbs x 4 - rep PR Wide Grip Pullups BW x 3 sets x 8 reps - first time ever getting 3x8 DB Side Lateral Raises 25lbs x 2 sets x 8 reps 1-arm DB Rows 70lbs x 4 85lbs x 4 (straps) 100lbs x 3 sets x 5 reps - PR Barbell Skull Crushers warmups 85lbs x 6 85lbs x 6 + 1 spot assist 85lbs x 6 + 1 spot assist - PR Cable Pushdowns 60lbs x 15 60lbs x 12 15 minutes elliptical 8/20 resistance 1.33 miles -I'm going to lessen priority on heavy shoulder work for a while, emphasize speed work, and try to hit triceps harder for the next month or two. |
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05-07-2008, 07:57 PM
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#4772 |
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Myostatin Whore
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This squat... Haha: http://www.finnishpower.net/pics/patteri200.mpg
it's 440lbs. |
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05-09-2008, 05:20 PM
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#4773 |
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Myostatin Whore
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DE Deadlifts
Speed Deadlifts
135lbs x 10 135lbs x 3 + 3 185lbs x 3 225lbs x 2 (belt on) 245lbs x 6 sets x 3 reps - 1 min RI's Deep Front Squats ~ 5 inches below parallel(No belt) warmups 185lbs x 3 sets x 8 reps - rep PR??? not sure Declined Situps +25lbs plate x 8 +50lbs DB x 6 +70lbs DB x 3 sets x 6 reps - PR Hyper Extensions BW x 2 sets x 15 reps stretch & grip work |
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05-10-2008, 04:22 PM
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#4774 |
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Myostatin Whore
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ME Bench
BW was 201 this AM
Floor Presses 45lbs x 15 135lbs x 6 135lbs x 5 185lbs x 3 (wrist wraps) 185lbs x 3 205lbs x 4 sets x 3 reps Neutral Grip Cables Rows 130lbs x 8 140lbs x 8 140lbs x 8 Dips BW x 20 BW x 12 BW x 12 Wide Grip Lat Pulldowns 140lbs x 10 150lbs x 10 150lbs x 10 rotator cuff work & band pull aparts |
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05-12-2008, 06:57 PM
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#4775 |
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Myostatin Whore
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ME Deadlift
Platform Deadlifts, off 3 inch platform
135lbs x 10 135lbs x 6 185lbs x 5 225lbs x 3 (belt on) 275lbs x 3 315lbs x 2 350lbs x 5 sets x 3 reps - 3 min RI's Pull Throughs #11 x 12 #15 (stack) x 3 sets x 15 reps Standing Ab Pulldowns 90lbs x 8 100lbs x 3 sets x 8 reps Barbell Curls 85lbs x 3 sets x 6 reps stretch |
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05-13-2008, 07:07 PM
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#4778 | |
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fiendish thingy
Elite Member
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Quote:
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05-16-2008, 05:36 PM
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#4779 |
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Myostatin Whore
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Squat Assistance
Deep Front Squats
45lbs x 2 sets x 8 reps 135lbs x 6 135lbs x 3 185lbs x 3 205lbs x 3 sets x 6 reps - rep PR Glute Ham Raises BW x 8 BW x 10 BW x 10 BW x 8 Declined Situps +35lbs DB x 8 +75lbs DB x 3 sets x 6 reps - PR Leg Raises BW x 12 BW x 15 Farmer's Walks 70lbs DB's x 3 round trips total stretch & grip work |
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05-19-2008, 06:43 PM
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#4780 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 12 45lbs x 12 135lbs x 6 135lbs x 4 135lbs x 3 205lbs x 3 (wrist wraps on) 245lbs x 3 (belt on) 295lbs x 2 335lbs x 6 sets x 3 reps - a bit slow today, but arch held up decently except on 2 or 3 reps Good Mornings (loose belt on) 135lbs x 6 185lbs x 3 225lbs x 3 225lbs x 4 225lbs x 5 - first rep was a bit shallow Standing Ab Pulldowns 90lbs x 8 100lbs x 8 110lbs x 6 - PR 110lbs x 5 100lbs x 8 Barbell Curls 45lbs x 8 75lbs x 4 95lbs x 5 95lbs x 5 Standing Calfs 120lbs x 20 120lbs x 20 Seated Alternating DB Curls 30lbs x 10 per arm 30lbs x 10 per arm stretch |
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05-21-2008, 06:19 PM
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#4781 |
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Myostatin Whore
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DE Bench
Speed Bench with Mini Bands - Setup: both ends of band loop under 90lbs DBs, middle of band over top bar.
45lbs x 15 45lbs x 15 45lbs x 12 - added bands 95lbs x 6 CLOSE GRIP 115lbs 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 on all sets Nuetral Grip Pullups BW x 8 BW x 8 BW x 5 BW x 3 - crapped out Dips BW x 6 +25lbs x 4 +45lbs x 2 sets x 8 reps BW x 14 1-Arm DB Rows 70lbs x 5 85lbs x 3 95lbs x 5 95lbs x 6 95lbs x 5 Cable Pushdowns 70lbs x 10 70lbs x 12 12 min treadmills walking/jogging stretch, rotator cuff work & band pull aparts |
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05-23-2008, 05:46 PM
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#4782 |
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Myostatin Whore
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DE Squat
Draggin a bit today...
Speed Box squats to parallel box, Light Bands anchored to 100lbs plates 45lbs x 12 45lbs x 8 added bands 45lbs x 8 45lbs x 5 135lbs x 5 135lbs x 5 185lbs x 6 sets x 3 reps - 1 min RI's - Belt & Wrist wraps Hyper Extensions BW x 12 +25lbs plate x 8 +50lbs DB x 3 sets x 8 reps Declined Situps +25lbs plate x 10 +60lbs DB x 10 +60lbs DB x 2 sets x 8 reps Leg Raises BW x 2 sets x 12 reps Farmer's Walks 75lbs DB's x 3 round trips total, 2 mins between trips stretch & grip work |
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05-24-2008, 05:11 PM
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#4783 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 15 45lbs x 15 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 215lbs x 2 245lbs x 2 - rep PR 245lbs x 2 245lbs x 3 - rep PR Barbell Rows 95lbs x 10 135lbs x 6 185lbs x 6 185lbs x 6 Flat DB Bench Press 60lbs x 6 70lbs x 4 85lbs x 2 sets x 5 reps - PR Face Pulls #11 x 12 #12 x 12 #12 x 12 Barbell Skull Crushers 75lbs x 10 75lbs x 8 15 minutes stationary bike 10/20 resistance random hill 4 miles stretch, rotator cuff work & pull aparts Vids: 245lbs x 2 Bench 1st set : YouTube - 245lbs x 2 Bench 1st set 245lbs x 2 Bench 2nd set: YouTube - 245lbs x 2 Bench 2nd set 245lbs x 3 Bench 3rd set: YouTube - 245lbs x 3 Bench 3rd set |
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05-27-2008, 07:22 PM
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#4784 |
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Myostatin Whore
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ME Squat
Barbell Box Squats to roughly a parallel box, maybe 1 inch higher. This box height felt very good overall, no hip pain.
45lbs x 12 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 3 225lbs x 3 (belt & wrist wraps on) 225lbs x 3 275lbs x 3 315lbs x 3 315lbs x 3 335lbs x 2 365lbs x 1 410lbs x 2 - Raw PR 315lbs x 6 315lbs x 6 Got vids... It'll take a while to get em up though. Good Mornings (loose belt) 135lbs x 8 185lbs x 6 245lbs x 4 - PR 245lbs x 4 90 degree Declined Situps (maybe close to 70 degree, but very steep) BW x 20 BW x 15 BW x 12 Standing DB Hammer Curls 40lbs x 9 per arm 40lbs x 7 per arm Cybex Ab Crunch #8 x 12 #10 x 8 #10 x 8 stretch & grip work |
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05-27-2008, 08:43 PM
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#4785 |
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Myostatin Whore
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Vids:
315lbs x 3 1st set: YouTube - 315lbs x 3 Box Squat 1st Set 315lbs x 3 2nd set: YouTube - 315lbs x 3 Box Squat 2nd Set 365lbs x 1 3rd set: YouTube - 365lbs x 1 Box Squat 3rd Set 410lbs x 2 4th set: YouTube - 410lbs x 2 Box Squat 4rd Set 315lbs x 6 5th set: YouTube - 315lbs x 6 Box Squat 5th Set 315lbs x 6 6th set: YouTube - 315lbs x 6 Box Squat 6th Set |
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05-28-2008, 05:55 PM
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#4786 |
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Myostatin Whore
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DE Bench
Speed Bench with mini bands anchored to 90lbs DB's
45lbs x 15 45lbs x 15 added bands 45lbs x 12 95lbs x 3 115lbs 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 Neutral Grip Pullups BW x 4 sets x 6 reps Dips BW x 6 +25lbs x 4 +45lbs x 10 - rep pr I think? +45lbs x 8 BW x 19 1-arm DB Rows 60lbs x 5 75lbs x 3 sets x 8 reps Cable Pushdowns 70lbs x 15 70lbs x 10 10 mins elliptical 8/20 resistance stretch, rotator cuff work & mini band pull aparts Vlad from the Coliseum Gym, holding a 1250 squat is training at the North Gym where I train now. Today before I left I saw him do 875 x 3. I'm sure he loves not having a monolift and walking the weight out now. |
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05-28-2008, 07:33 PM
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#4787 |
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fiendish thingy
Elite Member
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nice squattin big boy
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05-29-2008, 07:37 AM
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#4788 |
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,948
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I love how sean just ignores all the madness thats posted in this journal like it was not there.
Excellent squating dude. |
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05-30-2008, 04:49 PM
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#4789 |
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Myostatin Whore
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Deadlift Day
A bit tired today. I was hesitant to deadlift relatively heavy today after squatting tuesday, but I'm taking next week off so I figured why not...
Conventional Deadlifts off floor 135lbs x 10 135lbs x 6 185lbs x 3 225lbs x 3 (belt on) 275lbs x 3 315lbs x 2 365lbs x 2 425lbs x 3 sets x 1 rep Pull Throughs #15 (stack) x 3 sets x 15 reps Kneeling Cable Pulldowns #15 (stack) x 3 sets x 20 reps Farmer's Walks 80lbs DB's x 2 round trips total - PR stretch & grip work |
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05-30-2008, 05:00 PM
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#4790 |
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Registered User
Join Date: Dec 2006
Posts: 534
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If you did three singles with the same weight you didn't go heavy
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Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html
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05-31-2008, 04:13 PM
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#4791 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench Press
45lbs x 2 sets x 15 reps 45lbs x 12 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 225lbs x 2 255lbs x 1 275lbs x 1 - PR: told spotter not to touch the bar unless it started going back down, but he put his finger tips on the bar... It didn't feel like he gave me anything, but he may have helped a little bit. T-Bar Lever Rows Close/Neutral Grip +45lbs x 10 +90lb x 10 +90lbs x 12 +90lbs x 12 Flat DB Bench Press 55lbs x 6 70lbs x 10 70lbs x 9 70lbs x 8 Wide Grip Pulldowns 130lbs x 10 150lbs x 10 150lbs x 10 Skull Crushers 85lbs x 6 85lbs x 5 + 1 with spot rotator cuff work & mini band pull aparts |
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05-31-2008, 08:24 PM
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#4792 | |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 301
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Quote:
Nice bench PR BTW. Next time tell the spotter to not touch the bar unless you're completely stapled. 275 stuck on the chest isn't too bad. |
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05-31-2008, 08:42 PM
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#4793 |
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Myostatin Whore
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Vlad's been there consistently the last 2 weeks, at least. And it was actually 915-935... Someone told me 875, but he had 3 100lbs plates, and 3 45lbs plates per side, and then he may have had a 5 or 10 on each as well. I find it hard to believe he trusts those bars with that much weight on them.
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06-11-2008, 03:21 PM
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#4794 |
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Myostatin Whore
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DE Bench
Finals are done at last.
Speed Bench Press, straight weight 45lbs x 20 45lbs x 15 95lbs x 6 95lbs x 6 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 - 1 min RI's all sets Wide Grip Pullups BW x 8 BW x 8 BW x 6 BW x 4 Standing Barbell Military Press 45lbs x 12 45lbs x 10 95lbs x 6 115lbs x 4 135lbs x 7 (wrist wraps on) 135lbs x 6 T-Bar Lever Rows +45lbs x 10 +90lbs x 8 +115lbs x 3 sets x 8 reps (2 plates & a 25) Barbell Skull Crushers 75lbs x 10 75lbs x 9 + 1 with assist 75lbs x 7 + 1 with assist 20 mins stationary bike random hill 8/20 resistance 75 avg rpm stretch, rotator cuff work & band pull aparts |
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06-13-2008, 06:20 PM
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#4795 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 10 135lbs x 5 135lbs x 5 185lbs x 3 225lbs x 3 (belt on) 245lbs x 6 sets x 3 reps - 1 min RI's Hyper Extensions BW x 10 BW x 10 +25lbs x 8 +50lbs x 3 sets x 8 reps Declined Situps +25lbs x 10 +50lbs x 3 sets x 10 reps Farmer's Walks 75lbs DB's x 3 round trips stretch & grip work |
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06-14-2008, 08:39 AM
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#4796 |
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Registered User
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Good work Sean your getting strong man those squats looked picture perfect.
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"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden
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06-14-2008, 10:18 PM
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#4797 |
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Myostatin Whore
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ME Bench
Pin/Rack Press lying on flat bench, pins ~3 inches above chest
45lbs x 10 135lbs x 8 135lbs x 8 185lbs x 6 (belt & wrist wraps on) 225lbs x 4 225lbs x 4 245lbs x 3 245lbs x 3 265lbs x 1 275lbs x 1 HS Rear Delt Rows +90lbs x 10 +180lbs x 10 +230lbs x 8 +180lbs x 10 Incline DB Presses 60lbs x 6 70lbs x 4 (wrist wraps on) 80lbs x 5 80lbs x 4 Neutral Grip Pulldowns 140lbs x 12 150lbs x 10 140lbs x 10 Cable Pushdowns 70lbs x 15 70lbs x 12 kneeling piston pushdowns 3 sets |
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