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Sean's going for strength.
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LinkBack (4) | Thread Tools | Display Modes |
06-20-2008, 02:42 PM
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#4801 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 8 135lbs x 3 185lbs x 3 225lbs x 3 (belt on) 275lbs x 6 sets x 1 rep - 1 min RI Glute Ham Raise BW x 3 sets x 10 reps - 2 min RI Declined Situps +35lbs DB x 8 +65lbs DB x 3 sets x 6 reps Farmer's Walks 80lbs DB's x 3 round trips total stretch |
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06-22-2008, 03:42 PM
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#4802 |
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Myostatin Whore
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ME Bench
Decent session today.
Close Grip Bench Press 45lbs x 12 45lbs x 15 95lbs x 6 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 215lbs x 5 - CG PR 215lbs x 5 225lbs x 5 - CG PR 225lbs x 5 Had a lift off on the 225 sets, seemed to help a lot Face Pulls with Rope #10 x 14 #13 x 10 #15 (stack) x 12 #15 (stack) x 12 Incline DB Press 55lbs x 6 70lbs x 8 (wrist wraps on) 70lbs x 8 Rear Delt Flies 15lbs x 12 15lbs x 12 Standing Piston Pushdowns with miniband mini x 60 alternating mini x 36 alternating mini x 25 alternating 12 mins incline treadmill walking stretch, rotator cuff work & band pull aparts Taking a max pull from the floor tomorrow |
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06-23-2008, 06:38 PM
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#4803 |
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Myostatin Whore
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ME Deadlifts
Shitty day today... 435 felt quite a bit heavier than it should have.
Conventional Deadlifts from floor 135lbs x 10 135lbs x 6 185lbs x 5 225lbs x 3 (belt on) 275lbs x 3 315lbs x 3 365lbs x 1 405lbs x 1 435lbs x 1 475lbs x 0 - got maybe an inch off the floor Cybex Leg Press 180lbs x 8 360lbs x 6 450lbs x 6 450lbs x 6 540lbs x 6 Standing Rope Cable Crunches 90lbs x 12 110lbs x 6 100lbs x 10 100lbs x 10 Standing Hammer Curls 45lbs x 6 per arm 35lbs x 10 per arm HS machine curls +45lbs x 8 +80lbs x 8 +90lbs x 5 stretch & grip work |
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06-25-2008, 06:27 PM
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#4804 |
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Myostatin Whore
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DE Bench
Speed bench w/ mini's anchored to 90lbs DB's
45lbs x 15 45lbs x 12 added bands here 95lbs x 6 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 Wide Grip Pullups BW x 8 BW x 8 BW x 6 Standing Military Press on squat machine +90lbs x 6 +140lbs x 4 +160lbs x 3 sets x 6 reps T-Bar Lever Rows Wide Grip +45lbs x 8 +70lbs x 6 +90lbs x 8 +110lbs x 8 +100lbs x 8 Barbell Skull Crushers 65lbs x 6 90lbs x 5 - PR 90lbs x 4 + 1 with assist 75lbs x 8 12 mins stationary bike |
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06-27-2008, 02:07 PM
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#4805 |
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Myostatin Whore
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DE Squat
Quick one today... Tomorrow will be reverse band bench, maybe to a single, monday will be triples with 405 squats in briefs.
Speed Box Squats to parallel box 45lbs x 12 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 3 - wrist wraps on 225lbs x 6 sets x 2 reps - belt on 1 min RI's Hyper Extensions BW x 10 +25lbs x 8 +60lbs DB x 3 sets x 6 reps Kneeling Rope Cable Crunches 150lbs x 12 170lbs x 15 170lbs x 15 stretch |
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06-28-2008, 02:10 PM
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#4806 |
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Myostatin Whore
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ME Bench
Rev bands felt pretty good.
Flat Barbell Bench with Reverse average bands. 45lbs x 12 no bands 45lbs x 10 no bands 45lbs 6 no bands 135lbs x 6 - added bands 225lbs x 6 275lbs x 6 (belt & wrist wraps on) 315lbs x 3 365lbs x 1 385lbs x 1 - grinder 315lbs x 6 335lbs x 3 335lbs x 3 I'm guessing the bands deloaded about 100-120lbs at the bottom, not sure about the top, maybe around 40-60. Cable Rows 120lbs x 12 130lbs x 12 130lbs x 12 Flat DB Bench 60lbs x 12 60lbs x 10 DB Side/Lateral Raises 20lbs x 10 20lbs x 10 Cable Pushdowns 70lbs x 12 70lbs x 12 14 min elliptical intervals stretch, rotator cuff work, & pull aparts |
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06-30-2008, 07:47 PM
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#4807 |
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Myostatin Whore
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ME Squat
I was hoping for 3 or 4 sets of triples with 405 today, but I felt a little shaky in the briefs... Still not really used to them and I'm a bit wobbly in the hole.
Barbell Free Squats 45lbs x 12 45lbs x 15 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 3 (briefs on) 315lbs x 3 365lbs x 2 405lbs x 2 405lbs x 2 405lbs x 2 405lbs x 3 (3rd was a grinder) Barbell Romanian Deadlifts 135lbs x 10 185lbs x 6 225lbs x 10 225lbs x 10 Cybex Ab Crunch #8 x 12 #10 x 3 sets x 10 reps Barbell Curls 65lbs x 6 75lbs x 3 sets x 8 reps stretch |
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06-30-2008, 08:53 PM
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#4808 |
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fiendish thingy
Elite Member
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squatting in the 400's for reps I see...
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07-02-2008, 05:16 PM
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#4809 |
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nobleman's cockslinger
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Clutch it like a cornerstone
Otherwise it all comes down Justify denials and Grip 'em to the lonesome end |
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07-02-2008, 07:49 PM
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#4810 |
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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 10 95lbs x 6 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 3 sets x 6 reps Standing Military Press on Squat Machine +90lbs x 6 +140lbs x 4 +180lbs x (2 plates) x 3 sets x 5 reps Neutral Grip T-bar lever rows +45lbs x 12 +90lbs x 8 +115lbs x 6 +135lbs x 3 sets x 6 reps Barbell Skull Crushers 65lbs x 6 85lbs x 5 75lbs x 8 14 min stationary bike intervals stretch, rotator cuff work & pull aparts |
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07-06-2008, 02:53 PM
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#4812 |
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Myostatin Whore
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ME Bench
Flat Bench Press pinkies on rings
45lbs x 20 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 225lbs x 2 245lbs x 3 sets x 3 reps - weren't the prettiest reps, but I've done much worse before. Last set groove was good, but speed wasn't. Cable Rope Face Pulls 140lbs x 9 130lbs x 12 130lbs x 12 Incline DB Presses 60lbs x 6 75lbs x 3 sets x 6 reps (wrist wraps on) Peck Deck Rear Delts 90lbs x 10 110lbs x 10 Cable Pushdowns 70lbs x 15 70lbs x 15 rotator cuff work & pull aparts |
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07-07-2008, 06:09 PM
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#4813 |
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Myostatin Whore
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ME Squat
First time using both my briefs, and my suit today (both are single ply). Went to a heavy high box.
45lbs x 12 45lbs x 12 135lbs x 8 135lbs x 6 185lbs x 6 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 5 (briefs and suit on) 315lbs x 3 365lbs x 3 405lbs x 2 455lbs x 1 - Equipped PR 510lbs x 1 - Equipped PR 555lbs x 1 - Equipped PR Barbell Romanian Deadlifts 135lbs x 8 185lbs x 6 245lbs x 2 sets x 8 reps Standing Cable Rope Pulldowns 90lbs x 3 sets x 12 reps Barbell Curls 65lbs x 6 85lbs x 3 sets x 6 reps stretch 405lbs x 2 YouTube - 405lbs x 2 High Box Squat warmup 455lbs x 1 YouTube - 455lbs x 1 High Box Squat 510lbs x 1 YouTube - 510lbs x 1 High Box Squat 555lbs x 1 YouTube - 555lbs x 1 High Box Squat |
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07-07-2008, 07:24 PM
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#4814 |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 417
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Nice squattin' Sean!
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07-07-2008, 07:31 PM
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#4815 |
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Registered User
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Good work man. How did that extra 100+ pounds feel on your spine?
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"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson
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07-07-2008, 07:36 PM
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#4816 | ||
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Myostatin Whore
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Quote:
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07-08-2008, 11:47 PM
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#4817 |
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Myostatin Whore
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07-09-2008, 10:57 PM
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#4818 |
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Myostatin Whore
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DE Bench
Speed Bench, Straight Weight
45lbs x 20 45lbs x 15 95lbs x 6 135lbs x 3 Close Grip 145lbs x 3 sets x 3 reps Mid Grip 145lbs x 3 sets x 3 reps Wide Grip 145lbs x 3 sets x 3 reps - 1 min RI's Neutral Grip Pullups BW x 8 BW x 8 BW x 6 Standing Military Press on Squat Machine +90lbs x 8 +140lbs x 10 +140lbs x 8 +140lbs x 8 T-Bar Neutral Grip Rows +45lbs x 8 +70lbs x 7 +100lbs x 3 sets x 12 reps DB Skull Crushers 25lbs x 12 25lbs x 9 25lbs x 9 20 mins station bike 10/20 resistance stretch, rotator cuff work & pull aparts |
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07-11-2008, 06:00 PM
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#4819 |
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Myostatin Whore
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Deadlift Day
Decided to try sumo deadlift with briefs since usually they tear my hips up raw.
135lbs x 8 135lbs x 6 225lbs x 5 (belt on) 275lbs x 3 (briefs on) 315lbs x 3 365lbs x 1 405lbs x 1 445lbs x 0 - got 4-6" off the floor, then held it shaking for 3-4 seconds Reverse Hypers +120lbs x 3 sets x 10 reps Declined Situps 25lbs plate x 10 50lbs DB x 6 70lbs DB x 3 sets x 6 reps DB farmer's Walk 70lbs DB's x 3 round trips stretch & grip work Bench day either tomorrow or sunday I'll be keeping it to 185-225 for sets of 5-8. Deloading next week, not sure if I'll go to the gym and keep it light or just do some band work at home. I start my internship as an IT intern on Monday. |
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07-11-2008, 08:49 PM
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#4820 |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 417
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Where's the internship at?
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07-11-2008, 08:54 PM
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#4821 |
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I Drink 24 Packs!!!
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How often do you deload? Nice numbers one that equiped squat.
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07-11-2008, 09:34 PM
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#4822 | ||
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Myostatin Whore
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Quote:
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07-12-2008, 10:30 AM
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#4823 |
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fiendish thingy
Elite Member
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nice squatting
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07-12-2008, 03:46 PM
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#4824 |
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Myostatin Whore
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ME Bench
"Cardio Bench" day
Flat Barbell Bench 45lbs x 20 45lbs x 15 95bs x 9 135lbs x 6 135lbs x 3 185lbs x 10 (wrist wraps on) - rep PR 185lbs x 12 - rep PR 185lbs x 10 Dorsi Flexor Machine Rows 135lbs x 10 150lbs x 10 150lbs x 12 Dips BW x 12 BW x 15 BW x 12 Wide Grip Lat pulldowns 130lbs x 10 150lbs x 3 sets x 10 reps Bench Dips BW x 20 BW x 15 20 mins elliptical stretch, rotator cuff work & band pull aparts |
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07-21-2008, 07:33 PM
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#4825 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 15 45lbs x 15 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 3 315lbs x 6 sets x 3 reps ~ 2 min RI's DB Romanian Deadlifts 60lbs x 8 70lbs x 6 80lbs x 8 80lbs x 10 90lbs x 6 90lbs x 6 Standing Ab Pulldowns 90lbs x 12 90lbs x 12 100lbs x 8 100lbs x 10 Seated Dumbbell Alternating Curls 40lbs x 6 per arm 40lbs x 6 per arm stretch |
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07-23-2008, 08:09 PM
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#4826 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 2 sets x 15 reps 95lbs x 8 115lbs x 4 135lbs x 3 sets x 8 reps - 3 min RI's (wrist wraps on) Mid/Close grip Chinups BW x 8 BW x 7 BW x 5 Dips BW x 12 BW +45lbs x 2 sets x 8 reps BW x 20 1-arm DB Rows 60lbs x 8 75lbs x 6 80lbs x 3 sets x 6 reps Barbell Skull Crushers 65lbs x 8 75lbs x 7 75lbs x 5 20 mins elliptical 10/20 resistance stretch, rotator cuff work and pull aparts |
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07-25-2008, 05:33 PM
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#4827 |
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Myostatin Whore
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DE Squat
Low Box Speed Box Squats
45lbs x 15 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 6 sets x 3 reps (belt on) Bulgarian Squats 30lbs DB's x 6 50lbs DB's x 3 sets x 6 reps Hyper Extensions 25lbs x 8 65lbs x 8 (curl bar) 60lbs DB x 3 sets x 6 reps (curl bar too awkward) Cybex Ab crunch #8 x 12 #10 x 8 #12 x 2 sets x 6 reps 90* decline situps BW x 20 BW x 10 stretch & grip work |
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