Sean's going for strength.

JailHouse · 10-09-2008, 09:04 PM

Id like to see a video of these squat machine presses if you ever had the time to.

Seanp156 · 10-09-2008, 09:54 PM

Quote:

Originally Posted by JailHouse

Id like to see a video of these squat machine presses if you ever had the time to.

It's pretty much the same motion as this (I use a lot less leg drive):

YouTube - Travis Ortmayer and Zydrunas Savickas- Viking Press

Except on one of these:

I put my hands under the front of the black pads. I'll maybe get a vid sometime if I can.

Seanp156 · 10-10-2008, 07:04 PM

Speed Box Squats to low box
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (briefs on)
275lbs x 6 sets x 2 reps

Hyper Extensions
BW x 10
+25lbs plate x 8
+55lbs DB x 3 sets x 8 reps

Declined Situps
+25lbs plate x 10
+50lbs DB x 8
+70lbs DB x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 10 reps

Cambered Bar Shrugs
135lbs x 12
245lbs x 10
295lbs x 2 sets x 10 reps

stretch

Seanp156 · 10-12-2008, 04:41 PM

I started doing declines... Warmed up to 95lbs and decided the bench/rack was way too shitty to be useful. Unracking 95lbs felt like 225lbs in a decent rack since it was so far back, and the adjustment options on the thing were horrible.

Flat Barbell Bench
45lbs x 10
95lbs x 6
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
225lbs x 2
added 2 pads (about the thickness of 3 boards, they're the blue upholstered pads used on a lot of machines).
245lbs x 3
275lbs x 4 sets x 3 reps
300lbs x 1 - PR
315lbs x 1 - PR

Standing Rope Face Pulls
100lbs x 12
120lbs x 12
140lbs x 12
150lbs x 12
170lbs x 8

Incline DB Presses
60lbs x 6
75lbs x 2 sets x 8 reps (wrist wraps on)

Atlantis Shoulder Raises
90lbs x 12
105lbs x 10

Dips
BW x 15
BW x 12

20 mins elliptical

stretch, rotator cuff work & pull aparts

fufu · 10-12-2008, 08:29 PM

nice!!!

DLDave · 10-12-2008, 08:40 PM

Strong day Sean

Seanp156 · 10-13-2008, 07:15 PM

Quote:

Originally Posted by fufu

nice!!!

Quote:

Originally Posted by DLDave

Strong day Sean

Thanks

____________________________

Barbell Free Squats
45lbs x 10
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 3 (briefs & suit on, straps down)
315lbs x 3
365lbs x 3
405lbs x 2
465lbs x 1
505lbs x 1

-Slightly above parallel, was fighting the suit a bit

Romanian Deadlifts
135lbs x 10
185lbs x 8
225lbs x 6
275lbs x 2 sets x 5 reps
275lbs x 8

Standing Ab Pulldowns
100lbs x 6
110lbs x 2 sets x 8 reps

Barbell Curls
75lbs x 6
95lbs x 6
95lbs x 6
75lbs x 8

stretch

Seanp156 · 10-13-2008, 08:26 PM

YouTube - 465lbs x 1 Squat

YouTube - 505lbs x 1 Squat

JailHouse · 10-13-2008, 09:46 PM

That was a nice squat.

PeteTheGreek · 10-14-2008, 04:47 PM

Finally, Pud puts some weight on his back. No need for a 3 month deload now.

fufu · 10-14-2008, 06:28 PM

good jorb

Seanp156 · 10-14-2008, 09:54 PM

Quote:

Originally Posted by PeteTheGreek

Finally, Pud puts some weight on his back. No need for a 3 month deload now.

I guess I'll take that as a compliment. I also had my cherry popped in regards to breaking blood vessels in my face. No eye full of blood yet though.

Seanp156 · 10-15-2008, 07:11 PM

Speed Bench with mini's
45lbs x 15
45lbs x 15
95lbs x 6

added bands
45lbs x 10

Close Grip
95lbs x 6
135lbs 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

Mid Grip Pulldowns
140lbs x 10
160lbs x 10
170lbs x 8
180lbs x 2 sets x 8 reps - PR???

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+180lbs x 8 - rep PR
+180lbs x 6
+180lbs x 5, failed 6th

1-arm DB Rows
65lbs x 6
80lbs x 4
95lbs x 3 sets x 6 reps

12 mins stationary bike
8/20 resistance

stretch, rotator cuff work & band pull aparts

Got vids up speed bench & mil presses, will upload later.

Seanp156 · 10-16-2008, 12:20 AM

Quote:

Originally Posted by JailHouse

Id like to see a video of these squat machine presses if you ever had the time to.

As per request...

New Vids are up, I'm not posting links to all of them, just go here:

YouTube - resistance156's Videos

JailHouse · 10-16-2008, 09:25 PM

Quote:

Originally Posted by Seanp156

As per request...

New Vids are up, I'm not posting links to all of them, just go here:

YouTube - resistance156's Videos

That looks interesting. I dont have a machine like that at my gym. Id like to try some thing like that if I can rig some thing up.

Seanp156 · 10-19-2008, 01:12 PM

Missed DE Squat friday, and ME Bench today. Been sick since Thursday, hopefully I get over this shit soon.

Seanp156 · 10-20-2008, 05:58 PM

Rep Day

Barbell Free Squats
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3 sets x 8 reps - rep PR

Barbell Romanian Deadlifts
135lbs x 10
185lbs x 6
245lbs x 3 sets x 8 reps

Kneeling Ab Crunches
150lbs x 12
170lbs x 15
190lbs x 2 sets x 10 reps

Seated Hammer Curls
40lbs DB's x 2 sets x 8 reps per arm

HS Preacher Curls
+45lbs x 10
+70lbs x 2 sets x 6 reps

stretch

Seanp156 · 10-22-2008, 06:36 PM

Speed benches felt bad/slow today. Time to cycle the bands out, that's 4 weeks in a row.

Speed Bench w/ mini bands anchored to 90lbs DB's
45lbs x 15
45lbs x 12
95lbs x 6
added bands
Close Grip
45lbs x 10
95lbs x 6
135lbs x 2 sets x 3 reps

Mid Grip
135lbs x 2 sets x 3 reps

Wide Grip
135lbs x 2 sets x 3 reps - 1 min RI's

Wide Grip Pullups
BW x 10
BW x 8
BW x 3 sets x 7 reps

Standing Barbell Military Press
45lbs x 10
95lbs x 8
115lbs x 4
135lbs x 6
135lbs x 6
135lbs x 8

Seated Cable Curls
110lbs x 10
130lbs x 10
150lbs x 2 sets x 8 reps

Straight Bar Cable Pushdowns
70lbs x 10
80lbs x 8
70lbs x 10

15 min stationary bike

stretch

Seanp156 · 10-24-2008, 07:51 PM

Speed Box Squats to parallel box
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
275lbs x 6 sets x 3 reps (briefs on) - ~1-2 min RI's

Hyper Extensions
BW x 8
+25lbs plate x 8
+65lbs DB x 3 sets x 6 reps

90 degree Declined Situps
BW x 20
BW x 15
BW x 10

Cybex Ab Crunch
#10 x 6
#10 x 10

Cambered Bar Shrugs
130lbs x 10
225lbs x 10 (straps)
275lbs x 3 sets x 12 reps

Standing Calfs
140lbs x 15
160lbs x 12
140lbs x 12

stretch

Seanp156 · 10-26-2008, 07:19 PM

Went to Lifestyle Fitness with a free guest pass tonight since my usual place closed at 6:00 and I worked til 5:00. Their equipment was pretty bad, non standard bars, rubber weights, nothing felt right.

Flat Barbell Bench
45lbs x 15
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 7 - rep PR (belt on)
225lbs x 4
225lbs x 5

Hammer Strength Rear Delt Rows
+180lbs x 10
+200lbs x 2 sets x 10 reps

Incline DB Press
60lbs x 6
70lbs x 2 sets x 8 reps (wrist wraps)

Standing Rope Face Pulls
57.5lbs x 12
65lbs x 2 sets x 12 reps

12 min treadmill

stretch, rotator cuff work & pull aparts

Seanp156 · 10-27-2008, 06:45 PM

Barbell 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 3 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3 sets x 3 reps

Good Mornings (no belt)
135lbs x 10
185lbs x 6
225lbs x 3 sets x 6 reps

Standing Ab Pulldowns
100lbs x 6
110lbs x 6
100lbs x 2 sets x 10 reps

Seated DB Curls
35lbs x 2 sets x 10 reps per arm

stretch

Seanp156 · 10-29-2008, 06:20 PM

Speed Bench, straight weight
45lbs x 2 sets x 15 reps
95lbs x 6
Close Grip
135lbs 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

Pullups
BW x 10
BW x 10
BW x 6
BW x 6

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
145lbs x 3 sets x 6 reps

Rows on Horizontal Leg Press
+90lbs x 8
+140lbs x 6
+180lbs x 6
+180lbs x 8
+180lbs x 8
+200lbs x 6

Barbell Skullcrushers
65lbs x 6
85lbs x 6
85lbs x 6

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

Seanp156 · 10-31-2008, 09:45 PM

Conventional Deadlifts from Floor
135lbs x 10
135lbs x 6
185lbs x 6
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
385lbs x 3
425lbs x 3 sets x 3 reps - rep PR

Pull Throughs
150lbs x 10
170lbs x 3 sets x 12 reps

Kneeling Rope Cable Crunches
170lbs x 20
170lbs x 2 sets x 15 reps

Cambered Bar Shrugs
135lbs x 10
225lbs x 10 (straps)
300lbs x 2 sets x 12 reps

stretch & grip work

Seanp156 · 11-02-2008, 03:05 PM

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 2 (belt on)
265lbs x 1
290lbs x 1 - PR
255lbs x 3
255lbs x 3
255lbs x 2

4-Board Press
225lbs x 3
275lbs x 3
315lbs x 2
300lbs x 2 sets x 3 reps

Lat Pulldowns
150lbs x 10
160lbs x 2 sets x 10 reps

Bench Dips
BW x 25
BW x 20

Face Pulls
150lbs x 10
150lbs x 12
150lbs x 12

stretch, rotator cuff work & pull aparts

DLDave · 11-02-2008, 07:19 PM

Nice bench PR Sean. 3 plates is coming soon.

Seanp156 · 11-04-2008, 06:47 PM

Quote:

Originally Posted by DLDave

Nice bench PR Sean. 3 plates is coming soon.

Thanks, hopefully I get there before too long. Bodyweight's around 209 in the morning now, trying to get to 220, stay there for 1-3 months, then diet back to ~195-200.

----------------------------

Deload "Cardio" Lower Day

Barbell Squats (no belt)
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 6(wrist wraps on)
225lbs x 3 sets x 12 reps

DB Romanian Deadlifts
75lbs DB's x 3 setsx 12 reps

Standing Ab Pulldowns
90lbs x 2 sets x 15 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch - I'm out of shape cardio-wise

Seanp156 · 11-06-2008, 06:04 PM

Deload "Cardio" Upper

Close Grip Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
175lbs x 10
175lbs x 10
175lbs x 14 (failed 15th) - rep PR

1-arm DB Rows
65lbs x 3 sets x 12 reps

Seated DB Military Press
45lbs x 12
45lbs x 10

Neutral Grip Pulldowns
130lbs x 12
140lbs x 2 sets x 12 reps

Tricep Pushdowns with Light Bands
x20
x15
x15

Miniband Pull Aparts
x20
x20

JailHouse · 11-07-2008, 06:20 PM

Hey Sean what are your thoughts on wrist wraps? How tight do you put them on? I just got a pair and I'm tryin to figure them out and when to use them.

Seanp156 · 11-08-2008, 11:06 AM

Quote:

Originally Posted by JailHouse

Hey Sean what are your thoughts on wrist wraps? How tight do you put them on? I just got a pair and I'm tryin to figure them out and when to use them.

Mostly depends how much weight I'm using... If I'm doing something light like speed benches or military press (~135-145lbs), sometimes I won't use them, and if I do I'll wrap them snug, but not overly tight. I try to get them pretty tight on heavier stuff, but you should make sure to get them off quickly as they cut circulation off. After using them a while you can pretty much tell how tight you need them for a given weight.

I put them on pretty early on squats because when I switched to a low bar position and I didn't have wraps, my wrists bothered me a lot from being bent backwards with the bar being lower on my back. Pretty much the same thing with benching and kicking your wrists back.

Mine are pretty old, I've had them for ~2.5 years, but they were given to me, so I'm not sure how old they really are. I should probably get new ones sometime soon.

Seanp156 · 11-10-2008, 06:44 PM

Barbell Free Squats
45lbs x 2 sets x 15 reps
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
335lbs x 2
385lbs x 3 sets x 3 reps - rep PR
415lbs x 1 - This was much faster than I expected, especially after the 385 sets.

DB Romanian Deadlifts
65lbs x 10
85lbs x 12
95lbs x 4 - grip crapped out
95lbs x 2 sets x 10 reps (straps)

Standing Ab Pulldowns
100lbs x 2 sets x 12 reps

Leg Raises
BW x 2 sets x 15 reps

Barbell Curls
75lbs x 5
95lbs x 2 sets x 6 reps

DB Preacher Curls
30lbs x 5
30lbs x 6

stretch & grip work

10-09-2008, 09:04 PM	#4891
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Id like to see a video of these squat machine presses if you ever had the time to. Jailhouse Journal

10-10-2008, 07:04 PM	#4893
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squat Speed Box Squats to low box 45lbs x 10 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (briefs on) 275lbs x 6 sets x 2 reps Hyper Extensions BW x 10 +25lbs plate x 8 +55lbs DB x 3 sets x 8 reps Declined Situps +25lbs plate x 10 +50lbs DB x 8 +70lbs DB x 2 sets x 8 reps Cybex Ab Crunch #10 x 2 sets x 10 reps Cambered Bar Shrugs 135lbs x 12 245lbs x 10 295lbs x 2 sets x 10 reps stretch My Journal

10-12-2008, 04:41 PM	#4894
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench I started doing declines... Warmed up to 95lbs and decided the bench/rack was way too shitty to be useful. Unracking 95lbs felt like 225lbs in a decent rack since it was so far back, and the adjustment options on the thing were horrible. Flat Barbell Bench 45lbs x 10 95lbs x 6 135lbs x 6 135lbs x 3 185lbs x 3 (belt & wrist wraps on) 225lbs x 2 added 2 pads (about the thickness of 3 boards, they're the blue upholstered pads used on a lot of machines). 245lbs x 3 275lbs x 4 sets x 3 reps 300lbs x 1 - PR 315lbs x 1 - PR Standing Rope Face Pulls 100lbs x 12 120lbs x 12 140lbs x 12 150lbs x 12 170lbs x 8 Incline DB Presses 60lbs x 6 75lbs x 2 sets x 8 reps (wrist wraps on) Atlantis Shoulder Raises 90lbs x 12 105lbs x 10 Dips BW x 15 BW x 12 20 mins elliptical stretch, rotator cuff work & pull aparts My Journal

10-12-2008, 08:29 PM	#4895
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	nice!!! fufu's 1337 Journal Your diet will set you free.

10-12-2008, 08:40 PM	#4896
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 506	Strong day Sean My log: http://www.ironmagazineforums.com/on...ining-log.html

10-13-2008, 08:26 PM	#4898
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	YouTube - 465lbs x 1 Squat YouTube - 505lbs x 1 Squat My Journal

10-13-2008, 09:46 PM	#4899
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	That was a nice squat. Jailhouse Journal

10-14-2008, 04:47 PM	#4900
PeteTheGreek Registered User Join Date: Dec 2006 Posts: 746	Finally, Pud puts some weight on his back. No need for a 3 month deload now.

10-14-2008, 06:28 PM	#4901
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	good jorb fufu's 1337 Journal Your diet will set you free.

10-15-2008, 07:11 PM	#4903
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Speed Bench with mini's 45lbs x 15 45lbs x 15 95lbs x 6 added bands 45lbs x 10 Close Grip 95lbs x 6 135lbs 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 Mid Grip Pulldowns 140lbs x 10 160lbs x 10 170lbs x 8 180lbs x 2 sets x 8 reps - PR??? Standing Military Press on Squat Machine +90lbs x 6 +140lbs x 6 +180lbs x 8 - rep PR +180lbs x 6 +180lbs x 5, failed 6th 1-arm DB Rows 65lbs x 6 80lbs x 4 95lbs x 3 sets x 6 reps 12 mins stationary bike 8/20 resistance stretch, rotator cuff work & band pull aparts Got vids up speed bench & mil presses, will upload later. My Journal

10-19-2008, 01:12 PM	#4906
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Missed DE Squat friday, and ME Bench today. Been sick since Thursday, hopefully I get over this shit soon. My Journal

10-20-2008, 05:58 PM	#4907
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat Rep Day Barbell Free Squats 45lbs x 15 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 sets x 8 reps - rep PR Barbell Romanian Deadlifts 135lbs x 10 185lbs x 6 245lbs x 3 sets x 8 reps Kneeling Ab Crunches 150lbs x 12 170lbs x 15 190lbs x 2 sets x 10 reps Seated Hammer Curls 40lbs DB's x 2 sets x 8 reps per arm HS Preacher Curls +45lbs x 10 +70lbs x 2 sets x 6 reps stretch My Journal

10-22-2008, 06:36 PM	#4908
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Speed benches felt bad/slow today. Time to cycle the bands out, that's 4 weeks in a row. Speed Bench w/ mini bands anchored to 90lbs DB's 45lbs x 15 45lbs x 12 95lbs x 6 added bands Close Grip 45lbs x 10 95lbs x 6 135lbs x 2 sets x 3 reps Mid Grip 135lbs x 2 sets x 3 reps Wide Grip 135lbs x 2 sets x 3 reps - 1 min RI's Wide Grip Pullups BW x 10 BW x 8 BW x 3 sets x 7 reps Standing Barbell Military Press 45lbs x 10 95lbs x 8 115lbs x 4 135lbs x 6 135lbs x 6 135lbs x 8 Seated Cable Curls 110lbs x 10 130lbs x 10 150lbs x 2 sets x 8 reps Straight Bar Cable Pushdowns 70lbs x 10 80lbs x 8 70lbs x 10 15 min stationary bike stretch My Journal

10-24-2008, 07:51 PM	#4909
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squat Speed Box Squats to parallel box 45lbs x 15 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 6 sets x 3 reps (briefs on) - ~1-2 min RI's Hyper Extensions BW x 8 +25lbs plate x 8 +65lbs DB x 3 sets x 6 reps 90 degree Declined Situps BW x 20 BW x 15 BW x 10 Cybex Ab Crunch #10 x 6 #10 x 10 Cambered Bar Shrugs 130lbs x 10 225lbs x 10 (straps) 275lbs x 3 sets x 12 reps Standing Calfs 140lbs x 15 160lbs x 12 140lbs x 12 stretch My Journal

10-26-2008, 07:19 PM	#4910
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Went to Lifestyle Fitness with a free guest pass tonight since my usual place closed at 6:00 and I worked til 5:00. Their equipment was pretty bad, non standard bars, rubber weights, nothing felt right. Flat Barbell Bench 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 7 - rep PR (belt on) 225lbs x 4 225lbs x 5 Hammer Strength Rear Delt Rows +180lbs x 10 +200lbs x 2 sets x 10 reps Incline DB Press 60lbs x 6 70lbs x 2 sets x 8 reps (wrist wraps) Standing Rope Face Pulls 57.5lbs x 12 65lbs x 2 sets x 12 reps 12 min treadmill stretch, rotator cuff work & pull aparts My Journal

10-27-2008, 06:45 PM	#4911
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat Barbell 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 3 (belt on) 275lbs x 3 315lbs x 3 365lbs x 3 sets x 3 reps Good Mornings (no belt) 135lbs x 10 185lbs x 6 225lbs x 3 sets x 6 reps Standing Ab Pulldowns 100lbs x 6 110lbs x 6 100lbs x 2 sets x 10 reps Seated DB Curls 35lbs x 2 sets x 10 reps per arm stretch My Journal

10-29-2008, 06:20 PM	#4912
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Speed Bench, straight weight 45lbs x 2 sets x 15 reps 95lbs x 6 Close Grip 135lbs 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 Pullups BW x 10 BW x 10 BW x 6 BW x 6 Standing Barbell Military Press 45lbs x 10 95lbs x 6 115lbs x 4 145lbs x 3 sets x 6 reps Rows on Horizontal Leg Press +90lbs x 8 +140lbs x 6 +180lbs x 6 +180lbs x 8 +180lbs x 8 +200lbs x 6 Barbell Skullcrushers 65lbs x 6 85lbs x 6 85lbs x 6 15 mins stationary bike stretch, rotator cuff work & band pull aparts My Journal

10-31-2008, 09:45 PM	#4913
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Deadlifts Conventional Deadlifts from Floor 135lbs x 10 135lbs x 6 185lbs x 6 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 385lbs x 3 425lbs x 3 sets x 3 reps - rep PR Pull Throughs 150lbs x 10 170lbs x 3 sets x 12 reps Kneeling Rope Cable Crunches 170lbs x 20 170lbs x 2 sets x 15 reps Cambered Bar Shrugs 135lbs x 10 225lbs x 10 (straps) 300lbs x 2 sets x 12 reps stretch & grip work My Journal Last edited by Seanp156 : 10-31-2008 at 09:57 PM.

11-02-2008, 03:05 PM	#4914
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Flat Barbell Bench 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 2 (belt on) 265lbs x 1 290lbs x 1 - PR 255lbs x 3 255lbs x 3 255lbs x 2 4-Board Press 225lbs x 3 275lbs x 3 315lbs x 2 300lbs x 2 sets x 3 reps Lat Pulldowns 150lbs x 10 160lbs x 2 sets x 10 reps Bench Dips BW x 25 BW x 20 Face Pulls 150lbs x 10 150lbs x 12 150lbs x 12 stretch, rotator cuff work & pull aparts My Journal

11-02-2008, 07:19 PM	#4915
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 506	Nice bench PR Sean. 3 plates is coming soon. My log: http://www.ironmagazineforums.com/on...ining-log.html

11-06-2008, 06:04 PM	#4917
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Deload Upper Deload "Cardio" Upper Close Grip Bench 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 175lbs x 10 175lbs x 10 175lbs x 14 (failed 15th) - rep PR 1-arm DB Rows 65lbs x 3 sets x 12 reps Seated DB Military Press 45lbs x 12 45lbs x 10 Neutral Grip Pulldowns 130lbs x 12 140lbs x 2 sets x 12 reps Tricep Pushdowns with Light Bands x20 x15 x15 Miniband Pull Aparts x20 x20 My Journal

11-07-2008, 06:20 PM	#4918
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Hey Sean what are your thoughts on wrist wraps? How tight do you put them on? I just got a pair and I'm tryin to figure them out and when to use them. Jailhouse Journal

11-10-2008, 06:44 PM	#4920
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat Barbell Free Squats 45lbs x 2 sets x 15 reps 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 335lbs x 2 385lbs x 3 sets x 3 reps - rep PR 415lbs x 1 - This was much faster than I expected, especially after the 385 sets. DB Romanian Deadlifts 65lbs x 10 85lbs x 12 95lbs x 4 - grip crapped out 95lbs x 2 sets x 10 reps (straps) Standing Ab Pulldowns 100lbs x 2 sets x 12 reps Leg Raises BW x 2 sets x 15 reps Barbell Curls 75lbs x 5 95lbs x 2 sets x 6 reps DB Preacher Curls 30lbs x 5 30lbs x 6 stretch & grip work My Journal

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