Sean's going for strength.

Seanp156 · 02-10-2009, 12:13 PM

Quote:

Originally Posted by Rubes11

nice workout yesterday.

Thanks, I'm pretty tired today. Gotta get some caffeine in me to make it through my 5:30-8pm class

.

Seanp156 · 02-11-2009, 08:23 PM

Speed Bench
45lbs x 15
45lbs x 12
Close Grip
95lbs x 8
135lbs x 3
165lbs x 3 sets x 2 reps (wrist wraps on)
Mid Grip
165lbs x 3 sets x 2 reps
Wide Grip
165lbs x 3 sets x 2 reps - min RI's

Wide Grip Pullups
BW x 5
BW + 25lbs x 3 sets x 5 reps (though last rep on last 2 sets were more like 1/2 reps)

Standing Military Press on Squat Machine
+90lbs x 6
+140lbs x 6
+160lbs x 6
+170lbs x 6
+180lbs x 6

Neutral Grip T-Bar Rows on lever machine
+90lbs x 8
+115lbs x 6
+135lbs x 3 sets x 6 reps

15 mins stationary bike

stretch & band pull aparts

Seanp156 · 02-11-2009, 08:54 PM

That was weird... Had formatting issues, had to use IE instead of Firefox. It looked like one long paragraph

.

Seanp156 · 02-13-2009, 07:13 PM

Bulgarian Squats
25lbs DB's x 5 reps per leg
55lbs DB's x 3 sets x 8 reps per leg

Hyper Extensions
BW x 8
+25lbs x 6
+60lbs DB x 3 sets x 8 reps

Decline Weighted Situps
+25lbs x 8
+60lbs DB x 3 sets x 8 reps

stretch

Seanp156 · 02-14-2009, 05:09 PM

Flat DB Bench Press
55lbs x 8
75lbs x 6 (wrist wraps on)
90lbs x 3 sets x 5 reps
80lbs x 2 sets x 6 reps

HS Rear Delt Rows
+140lbs x 8
+180lbs x 6
+230lbs x 3 sets x 6 reps

Close Grip Bench Press
45lbs x 15
95lbs x 8
155lbs x 5
195lbs x 3 sets x 6 reps (wrist wraps on)

Face Pulls w/ Rope Grip
130lbs x 10
150lbs x 3 sets x 12 reps

Jumpstretch Band Tricep Pushdowns
Light + mini x 16
Light + mini x 12
Light + mini x 10
Light x 15

stretch & band pull aparts

Seanp156 · 02-16-2009, 07:04 PM

Platform Deadlifts off 3-4" platform
135lbs x 10
135lbs x 8
185lbs x 5
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
375lbs x 3
425lbs x 3 sets x 3 reps - PR

Barbell Free Squats
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 5 (wrist wraps on)
225lbs x 5 (belt on)
295lbs x 3
335lbs x 3 sets x 5 reps

Standing Ab Pulldowns w/ Rope
90lbs x 8
100lbs x 3 sets x 10 reps

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

stretch & grip work

One thing I was happy to observe today, was over by the power racks, there's a jump-stretch band platform. So, now I can do deadlifts against bands without taking 20 minutes to set it up. I have no idea where it came from. I don't know if the gym bought it, or if someone brought it in... I just hope it sticks around.

Seanp156 · 02-18-2009, 07:13 PM

Pretty good session today. Speed benches felt good, so did most everything else.

Speed Bench Press
45lbs x 2 sets x 15 reps
95lbs x 9
Close Grip
145lbs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
145lbs x 3 sets x 3 reps
Wide Grip
145lbs x 3 sets x 3 reps - 1 min RI's

Wide Grip Pullups
BW x 2 sets x 10 reps
BW x 9, rest 30 secs +2 more reps

Standing Military/Viking Press on Squat Machine
+90lbs x 9
+140lbs x 4
+170lbs x 3 (wrist wraps on)
+200lbs x 3 sets x 6 reps - PR

T-Bar Lever Rows, Neutral Grip
+90lbs x 8
+115lbs x 6
+145lbs x 3 sets x 5 reps (3 45 plates & a 10)

15 mins stationary bike
10/20 resistance

stretch, rotator cuff work & band pull aparts

Seanp156 · 02-20-2009, 06:42 PM

Olympic Front Squats
45lbs x 10
135lbs x 6
185lbs x 5
225lbs x 3 sets x 8 reps (belt on)
225lbs x 7, failed 8th
-Probably could've made 8th, but technique fell apart and I didn't keep my elbows up.

Hyper Extensions
BW x 8
+40lbs DB x 6
+75lbs DB x 3 sets x 5 reps - PR
-I'm going to have to find a different way to load weight for these soon... With a 75, I can barely roll it on the floor to get it in my hands.

Declined Weighted Situps
+25lbs plate x 8
+50lbs DB x 6
+75lbs DB x 3 sets x 6 reps

Barbell Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps

stretch & grip work

Got vids of front squats, probably won't upload til tomorrow... I've got a test tomorrow morning I need to study my ass off for.

Seanp156 · 02-22-2009, 02:50 PM

Flat DB Bench Press
60lbs x 2 sets x 6 reps
80lbs x 5 (wrist wraps on)
95lbs x 3 sets x 5 reps - PR

Standing Rope Face Pulls
120lbs x 10
140lbs x 3 sets x 12 reps

Close Grip Bench Press
45lbs x 3 sets x 10 reps
95lbs x 8
135lbs x 6
165lbs x 3 (wrist wraps on)
205lbs x 2 sets x 5 reps (belt on)
235lbs x 3
245lbs x 3 - PR???

Neutral Grip Pulldowns
140lbs x 8
160lbs x 8
170bls x 2 sets x 8 reps

Band Tricep Pushdowns (looped over neutral grip pullup bars)
Light+mini x 15
Light+mini x 12
Light+mini x 10

10 mins treadmill @ 1 incline, 3.0mph

stretch, rotator cuff work & band pull aparts

PreMier · 02-23-2009, 01:33 AM

Quote:

Originally Posted by Seanp156

Hyper Extensions
BW x 8
+40lbs DB x 6
+75lbs DB x 3 sets x 5 reps - PR
-I'm going to have to find a different way to load weight for these soon... With a 75, I can barely roll it on the floor to get it in my hands.

i use a cambered bar, and hold it in my elbows

Seanp156 · 02-23-2009, 03:24 PM

Quote:

Originally Posted by PreMier

i use a cambered bar, and hold it in my elbows

Is it a full size cambered bar, or an EZ curl bar? The problem with a full size is there's a glute ham raise machine, and a preacher curl station right next to the hyper, so there's no room for using a full sized bar. Then, an EZ curl bar is very awkward to hold on my back, and I think holding it in my elbows would hit the handles/pegs of the hyper station. I wish they'd move the hyper so I could use a full sized bar.

Seanp156 · 02-24-2009, 01:56 PM

Barbell Free Squats (no belt)
45lbs x 3 sets x 10-15 reps
135lbs x 6
135lbs x 4
185lbs x 5 (wrist wraps on)
225lbs x 3 sets x 15 reps - rep PR

DB Romanian Deadlifts
65lbs x 8
80lbs x 8
80lbs x 2 sets x 10 reps (straps)

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

stretch

Got vids of 225 3x15 squat... Will upload sometime...

PreMier · 02-28-2009, 12:46 AM

its an ez curl bar. its like 32lbs or whatever. i just hold it in my elbows, and it misses the pegs

soxmuscle · 02-28-2009, 03:39 AM

You're doing westside?

I'm jealous...

Seanp156 · 02-28-2009, 02:36 PM

Quote:

Originally Posted by PreMier

its an ez curl bar. its like 32lbs or whatever. i just hold it in my elbows, and it misses the pegs

Alright, I might try that next time I do hypers and see how it works.

Quote:

Originally Posted by soxmuscle

You're doing westside?

I'm jealous...

Yeah, I've been doing it for a while now. Nothing really seems to work quite as well for getting my #'s up.

_________________________________________________

Last deload before Monday

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 sets x 12 reps (wrist wraps on)

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 3 sets x 10 reps

Close Grip Dips
BW x 15
BW x 13

Wide Grip Pulldowns
140lbs x 10
150lbs x 10

stretch, rotator cuff work & band pull aparts

mboley370 · 03-01-2009, 07:46 PM

I was just wondering if you still have the same diet plan and what you look like from it? It says you have 11 photos but when i go to look at them it says there not found. I even tried two different explorers.

Pretty much I am asking are you bulked from this diet plan or ripped? From reading it sounds like you have come pretty far.

Matt

soxmuscle · 03-01-2009, 08:36 PM

That's for damn sure - it's an excellent routine.

Seanp156 · 03-01-2009, 10:06 PM

I'm definitely "bulked" at this point... I'm somewhere around 210lbs in the morning, and a rough estimate I would say around 18% bodyfat. I'm just trying to finish getting to 220 at this point, stay there a few months getting stronger, then cut any/all junk from the diet. At that point I'll probably lose 5-10lbs, then I'll decrease calories until I'm 195-200 or so.

Of course, it never fails... I'm sick again, the 2nd time in 5 or 6 weeks. I was planning to start with ME Squat tomorrow, but I'm running a temp of 100.5 with body aches, chills, and a cough, so likely I won't be training this week at all unless I make a miraculous recovery.

mboley370 · 03-01-2009, 10:14 PM

Quote:

Originally Posted by Seanp156

I'm definitely "bulked" at this point... I'm somewhere around 210lbs in the morning, and a rough estimate I would say around 18% bodyfat. I'm just trying to finish getting to 220 at this point, stay there a few months getting stronger, then cut any/all junk from the diet. At that point I'll probably lose 5-10lbs, then I'll decrease calories until I'm 195-200 or so.

Of course, it never fails... I'm sick again, the 2nd time in 5 or 6 weeks. I was planning to start with ME Squat tomorrow, but I'm running a temp of 100.5 with body aches, chills, and a cough, so likely I won't be training this week at all unless I make a miraculous recovery.

It didn't look like you had any junk food in that diet on the first page if so i must really diet bad. I actually looked at that diet this morning and thought it would suit me very well so I went out and bought everything I needed to start it up and am going to stick to it. However the morning star chicken sandwiches wow where I shop they are $7.00 for two of them lol. So i am going to sub it for something else.

Hope you get better it sucks knowing you could work out and your sick and can't. What sucks more is trying to workout when you are sick, i have did that before and it sucks bad. You go in and put your norm warmup on the bar and its like your 3 rep max lol.

Matt

Seanp156 · 03-02-2009, 06:13 PM

That diet on the first page is from almost 4 years ago

. So, it's quite a bit different now. My main diet's pretty healthy with oatmeal, egg whites, cottage cheese, chicken, steak fish, brown rice, barley, veggies, salad, almonds, flax oil, olive oil, etc but lately I haven't hesitated to eat some junk food to get some extra calories in.

Generally I don't train when I'm sick anymore. I tried it a few times, and always just ended up feeling worse a few hours after, and the next day, though while I'm working out I actually feel better.

Seanp156 · 03-06-2009, 08:32 PM

First day training for a while... I'm still half-sick, but I'm better, about 70-80% normal. Mostly a cough and sore throat now. I have lost a decent amount of weight, regrettably... Sunday to Wednesday I probably ate 1/3 of the normal calories I have per day. Bodyweight after squats today was 205lbs, usually it's 209-213lbs.

Speed Box Squats to low box (~12-14")
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
225lbs x 3 (briefs on)
275lbs x 6 sets x 2 reps - 1-1.5 min RI's

Hyper Extensions
+25lbs plate x 8
+50lbs EZ curl bar x 8
+70lbs EZ curl bar x 3 sets x 6 reps (holding it in elbows, like a Zercher Squat)

Declined Weighted Situps
+25lbs plate x 8
+60lbs DB x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps
295lbs x 10 or 12

stretch & grip work

Going to put the battery charger on the bike tonight and take it out tomorrow.

LiftinBear · 03-06-2009, 08:49 PM

Quote:

Originally Posted by Seanp156

First day training for a while... I'm still half-sick, but I'm better, about 70-80% normal. Mostly a cough and sore throat now. I have lost a decent amount of weight, regrettably... Sunday to Wednesday I probably ate 1/3 of the normal calories I have per day. Bodyweight after squats today was 205lbs, usually it's 209-213lbs.

Speed Box Squats to low box (~12-14")
45lbs x 2 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3 (belt on)
225lbs x 3 (briefs on)
275lbs x 6 sets x 2 reps - 1-1.5 min RI's

Hyper Extensions
+25lbs plate x 8
+50lbs EZ curl bar x 8
+70lbs EZ curl bar x 3 sets x 6 reps (holding it in elbows, like a Zercher Squat)

Declined Weighted Situps
+25lbs plate x 8
+60lbs DB x 3 sets x 10 reps

Cambered Bar Shrugs
135lbs x 12
225lbs x 10 (straps)
275lbs x 2 sets x 12 reps
295lbs x 10 or 12

stretch & grip work

Going to put the battery charger on the bike tonight and take it out tomorrow.

Impressive shrugs

PreMier · 03-07-2009, 02:24 PM

Quote:

Originally Posted by PreMier

its an ez curl bar. its like 32lbs or whatever. i just hold it in my elbows, and it misses the pegs

here is the vid

YouTube Video

Seanp156 · 03-08-2009, 05:04 PM

I thought I'd do 4x6 @ 225 today to ease myself back into things, but 4x5 was hard enough, guess I'm still weak from being sick.

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 4 sets x 5 reps - Last 2 sets felt better than the first 2, I probably could've gotten 6 on them.

Standing Rope Face Pulls
130lbs x 10
130lbs x 2 sets x 12 reps

Incline DB Press
60lbs x 6
75lbs x 3 sets x 5 reps (wrist wraps on)

Wide Grip Lat Pulldowns
140lbs x 8
160lbs x 3 sets x 8 reps

Cable Pushdowns
70lbs x 3 sets x 10 reps

stretch, rotator cuff work & band pull aparts

Seanp156 · 03-09-2009, 07:38 PM

Barbell Free Squats
45lbs x 20
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 (briefs & suit on)
365lbs x 3
405lbs x 3
455lbs x 2 - Equipped Rep PR
455lbs x 2
455lbs x 1, missed 2nd
- Was hoping to hit 3x3 @ 455, but 2 proved more than challenging enough for today. Bodyweight was 207lbs even with shoes on.

DB Romanian Deadlifts
70lbs x 8 (straps)
90lbs x 3 sets x 8 reps

Standing Ab Pulldowns w/ Rope
90lbs x 10
100lbs x 2 sets x 8 reps

Barbell Curls
65lbs x 6
85lbs x 2 sets x 6 reps

stretch & grip work

Got Vids of 455 sets, will upload later.

Seanp156 · 03-09-2009, 10:34 PM

Videos:

YouTube - 455x2 1st set
YouTube - 455x2 2nd set
YouTube - 455x1 + miss 3rd set

PreMier · 03-10-2009, 12:06 AM

NICE! i couldnt see the 1st set though.. some jackass was in front of the camera lol

Seanp156 · 03-10-2009, 12:53 PM

Thanks. Yeah it's too bad that one was blocked, it was probably the best set. Oh well, I'm not really mad at him, I kind of know him. He just wasn't aware the camera was there.

Seanp156 · 03-11-2009, 06:45 PM

Speed Bench with mini bands doubled to 90lbs DB's
45lbs x 20
added bands
45lbs x 12
95lbs x 6
Close Grip
135bs x 3 sets x 3 reps (wrist wraps on)
Mid Grip
135lbs x 3 sets x 3 reps
Wide Grip
135lbs x 3 sets x 3 reps - ~1min RI's

Neutral Grip Pullups
BW x 4 sets x 6 reps - 2 min RI's

Standing Barbell Military Press
45lbs x 10
95lbs x 6
115lbs x 4
135lbs x 3 sets x 6 reps (wrist wraps on) - 2 min RI's

1-arm DB Rows
60lbs x 8
75lbs x 8
80lbs x 2 sets x 8 reps - 2ish min RI's

15 mins stationary bike
8/20 resistance

stretch, rotator cuff work & band pull aparts

Seanp156 · 03-15-2009, 04:10 PM

Flat Barbell Bench
45lbs x 2 sets x 15 reps
95lbs x 8
135lbs x 6
135lbs x 3
195lbs x 3 (wrist wraps on)
235lbs x 4 sets x 5 reps (belt on)

Standing Rope Face Pulls
130lbs x 12
150lbs x 10
150lbs x 10

Incline DB Presses
60lbs x 6
70lbs x 4
80lbs x 2 sets x 5 reps (wrist wraps on)

Mid Grip Lat Pulldowns
140lbs x 8
160lbs x 3 sets x 8 reps

Skull Crushers
65lbs x 6
75lbs x 2 sets x 6 reps

stretch, rotator cuff work & band pull aparts

02-11-2009, 08:23 PM	#4982
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Speed Bench 45lbs x 15 45lbs x 12 Close Grip 95lbs x 8 135lbs x 3 165lbs x 3 sets x 2 reps (wrist wraps on) Mid Grip 165lbs x 3 sets x 2 reps Wide Grip 165lbs x 3 sets x 2 reps - min RI's Wide Grip Pullups BW x 5 BW + 25lbs x 3 sets x 5 reps (though last rep on last 2 sets were more like 1/2 reps) Standing Military Press on Squat Machine +90lbs x 6 +140lbs x 6 +160lbs x 6 +170lbs x 6 +180lbs x 6 Neutral Grip T-Bar Rows on lever machine +90lbs x 8 +115lbs x 6 +135lbs x 3 sets x 6 reps 15 mins stationary bike stretch & band pull aparts My Journal Last edited by Seanp156 : 02-11-2009 at 08:53 PM.

02-11-2009, 08:54 PM	#4983
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	That was weird... Had formatting issues, had to use IE instead of Firefox. It looked like one long paragraph . My Journal

02-13-2009, 07:13 PM	#4984
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Squat/Deadlift Assistance Bulgarian Squats 25lbs DB's x 5 reps per leg 55lbs DB's x 3 sets x 8 reps per leg Hyper Extensions BW x 8 +25lbs x 6 +60lbs DB x 3 sets x 8 reps Decline Weighted Situps +25lbs x 8 +60lbs DB x 3 sets x 8 reps stretch My Journal

02-14-2009, 05:09 PM	#4985
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Flat DB Bench Press 55lbs x 8 75lbs x 6 (wrist wraps on) 90lbs x 3 sets x 5 reps 80lbs x 2 sets x 6 reps HS Rear Delt Rows +140lbs x 8 +180lbs x 6 +230lbs x 3 sets x 6 reps Close Grip Bench Press 45lbs x 15 95lbs x 8 155lbs x 5 195lbs x 3 sets x 6 reps (wrist wraps on) Face Pulls w/ Rope Grip 130lbs x 10 150lbs x 3 sets x 12 reps Jumpstretch Band Tricep Pushdowns Light + mini x 16 Light + mini x 12 Light + mini x 10 Light x 15 stretch & band pull aparts My Journal

02-16-2009, 07:04 PM	#4986
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Deadlifts Platform Deadlifts off 3-4" platform 135lbs x 10 135lbs x 8 185lbs x 5 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 375lbs x 3 425lbs x 3 sets x 3 reps - PR Barbell Free Squats 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 295lbs x 3 335lbs x 3 sets x 5 reps Standing Ab Pulldowns w/ Rope 90lbs x 8 100lbs x 3 sets x 10 reps Standing Barbell Curls 65lbs x 6 85lbs x 3 sets x 6 reps stretch & grip work One thing I was happy to observe today, was over by the power racks, there's a jump-stretch band platform. So, now I can do deadlifts against bands without taking 20 minutes to set it up. I have no idea where it came from. I don't know if the gym bought it, or if someone brought it in... I just hope it sticks around. My Journal Last edited by Seanp156 : 02-16-2009 at 07:15 PM.

02-18-2009, 07:13 PM	#4987
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Pretty good session today. Speed benches felt good, so did most everything else. Speed Bench Press 45lbs x 2 sets x 15 reps 95lbs x 9 Close Grip 145lbs x 3 sets x 3 reps (wrist wraps on) Mid Grip 145lbs x 3 sets x 3 reps Wide Grip 145lbs x 3 sets x 3 reps - 1 min RI's Wide Grip Pullups BW x 2 sets x 10 reps BW x 9, rest 30 secs +2 more reps Standing Military/Viking Press on Squat Machine +90lbs x 9 +140lbs x 4 +170lbs x 3 (wrist wraps on) +200lbs x 3 sets x 6 reps - PR T-Bar Lever Rows, Neutral Grip +90lbs x 8 +115lbs x 6 +145lbs x 3 sets x 5 reps (3 45 plates & a 10) 15 mins stationary bike 10/20 resistance stretch, rotator cuff work & band pull aparts My Journal

02-20-2009, 06:42 PM	#4988
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Squat/Deadlift Assistance Olympic Front Squats 45lbs x 10 135lbs x 6 185lbs x 5 225lbs x 3 sets x 8 reps (belt on) 225lbs x 7, failed 8th -Probably could've made 8th, but technique fell apart and I didn't keep my elbows up. Hyper Extensions BW x 8 +40lbs DB x 6 +75lbs DB x 3 sets x 5 reps - PR -I'm going to have to find a different way to load weight for these soon... With a 75, I can barely roll it on the floor to get it in my hands. Declined Weighted Situps +25lbs plate x 8 +50lbs DB x 6 +75lbs DB x 3 sets x 6 reps Barbell Shrugs 135lbs x 12 225lbs x 10 (straps) 275lbs x 2 sets x 12 reps stretch & grip work Got vids of front squats, probably won't upload til tomorrow... I've got a test tomorrow morning I need to study my ass off for. My Journal

02-22-2009, 02:50 PM	#4989
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Flat DB Bench Press 60lbs x 2 sets x 6 reps 80lbs x 5 (wrist wraps on) 95lbs x 3 sets x 5 reps - PR Standing Rope Face Pulls 120lbs x 10 140lbs x 3 sets x 12 reps Close Grip Bench Press 45lbs x 3 sets x 10 reps 95lbs x 8 135lbs x 6 165lbs x 3 (wrist wraps on) 205lbs x 2 sets x 5 reps (belt on) 235lbs x 3 245lbs x 3 - PR??? Neutral Grip Pulldowns 140lbs x 8 160lbs x 8 170bls x 2 sets x 8 reps Band Tricep Pushdowns (looped over neutral grip pullup bars) Light+mini x 15 Light+mini x 12 Light+mini x 10 10 mins treadmill @ 1 incline, 3.0mph stretch, rotator cuff work & band pull aparts My Journal

02-24-2009, 01:56 PM	#4992
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Deload Lower Barbell Free Squats (no belt) 45lbs x 3 sets x 10-15 reps 135lbs x 6 135lbs x 4 185lbs x 5 (wrist wraps on) 225lbs x 3 sets x 15 reps - rep PR DB Romanian Deadlifts 65lbs x 8 80lbs x 8 80lbs x 2 sets x 10 reps (straps) Kneeling Rope Cable Crunches 150lbs x 15 170lbs x 2 sets x 12 reps stretch Got vids of 225 3x15 squat... Will upload sometime... My Journal

02-28-2009, 12:46 AM	#4993
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	its an ez curl bar. its like 32lbs or whatever. i just hold it in my elbows, and it misses the pegs P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-28-2009, 03:39 AM	#4994
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	You're doing westside? I'm jealous... Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

03-01-2009, 07:46 PM	#4996
mboley370 Registered User Join Date: Feb 2009 Location: ohio Posts: 115 Photos: 4	I was just wondering if you still have the same diet plan and what you look like from it? It says you have 11 photos but when i go to look at them it says there not found. I even tried two different explorers. Pretty much I am asking are you bulked from this diet plan or ripped? From reading it sounds like you have come pretty far. Matt

03-01-2009, 08:36 PM	#4997
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	That's for damn sure - it's an excellent routine. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

03-01-2009, 10:06 PM	#4998
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I'm definitely "bulked" at this point... I'm somewhere around 210lbs in the morning, and a rough estimate I would say around 18% bodyfat. I'm just trying to finish getting to 220 at this point, stay there a few months getting stronger, then cut any/all junk from the diet. At that point I'll probably lose 5-10lbs, then I'll decrease calories until I'm 195-200 or so. Of course, it never fails... I'm sick again, the 2nd time in 5 or 6 weeks. I was planning to start with ME Squat tomorrow, but I'm running a temp of 100.5 with body aches, chills, and a cough, so likely I won't be training this week at all unless I make a miraculous recovery. My Journal

03-02-2009, 06:13 PM	#5000
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	That diet on the first page is from almost 4 years ago . So, it's quite a bit different now. My main diet's pretty healthy with oatmeal, egg whites, cottage cheese, chicken, steak fish, brown rice, barley, veggies, salad, almonds, flax oil, olive oil, etc but lately I haven't hesitated to eat some junk food to get some extra calories in. Generally I don't train when I'm sick anymore. I tried it a few times, and always just ended up feeling worse a few hours after, and the next day, though while I'm working out I actually feel better. My Journal

03-06-2009, 08:32 PM	#5001
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squat First day training for a while... I'm still half-sick, but I'm better, about 70-80% normal. Mostly a cough and sore throat now. I have lost a decent amount of weight, regrettably... Sunday to Wednesday I probably ate 1/3 of the normal calories I have per day. Bodyweight after squats today was 205lbs, usually it's 209-213lbs. Speed Box Squats to low box (~12-14") 45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 225lbs x 3 (briefs on) 275lbs x 6 sets x 2 reps - 1-1.5 min RI's Hyper Extensions +25lbs plate x 8 +50lbs EZ curl bar x 8 +70lbs EZ curl bar x 3 sets x 6 reps (holding it in elbows, like a Zercher Squat) Declined Weighted Situps +25lbs plate x 8 +60lbs DB x 3 sets x 10 reps Cambered Bar Shrugs 135lbs x 12 225lbs x 10 (straps) 275lbs x 2 sets x 12 reps 295lbs x 10 or 12 stretch & grip work Going to put the battery charger on the bike tonight and take it out tomorrow. My Journal

03-08-2009, 05:04 PM	#5004
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench I thought I'd do 4x6 @ 225 today to ease myself back into things, but 4x5 was hard enough, guess I'm still weak from being sick. 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 4 sets x 5 reps - Last 2 sets felt better than the first 2, I probably could've gotten 6 on them. Standing Rope Face Pulls 130lbs x 10 130lbs x 2 sets x 12 reps Incline DB Press 60lbs x 6 75lbs x 3 sets x 5 reps (wrist wraps on) Wide Grip Lat Pulldowns 140lbs x 8 160lbs x 3 sets x 8 reps Cable Pushdowns 70lbs x 3 sets x 10 reps stretch, rotator cuff work & band pull aparts My Journal

03-09-2009, 07:38 PM	#5005
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat Barbell Free Squats 45lbs x 20 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 (briefs & suit on) 365lbs x 3 405lbs x 3 455lbs x 2 - Equipped Rep PR 455lbs x 2 455lbs x 1, missed 2nd - Was hoping to hit 3x3 @ 455, but 2 proved more than challenging enough for today. Bodyweight was 207lbs even with shoes on. DB Romanian Deadlifts 70lbs x 8 (straps) 90lbs x 3 sets x 8 reps Standing Ab Pulldowns w/ Rope 90lbs x 10 100lbs x 2 sets x 8 reps Barbell Curls 65lbs x 6 85lbs x 2 sets x 6 reps stretch & grip work Got Vids of 455 sets, will upload later. My Journal

03-09-2009, 10:34 PM	#5006
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Videos: YouTube - 455x2 1st set YouTube - 455x2 2nd set YouTube - 455x1 + miss 3rd set My Journal

03-10-2009, 12:06 AM	#5007
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	NICE! i couldnt see the 1st set though.. some jackass was in front of the camera lol P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-10-2009, 12:53 PM	#5008
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thanks. Yeah it's too bad that one was blocked, it was probably the best set. Oh well, I'm not really mad at him, I kind of know him. He just wasn't aware the camera was there. My Journal

03-11-2009, 06:45 PM	#5009
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench Speed Bench with mini bands doubled to 90lbs DB's 45lbs x 20 added bands 45lbs x 12 95lbs x 6 Close Grip 135bs x 3 sets x 3 reps (wrist wraps on) Mid Grip 135lbs x 3 sets x 3 reps Wide Grip 135lbs x 3 sets x 3 reps - ~1min RI's Neutral Grip Pullups BW x 4 sets x 6 reps - 2 min RI's Standing Barbell Military Press 45lbs x 10 95lbs x 6 115lbs x 4 135lbs x 3 sets x 6 reps (wrist wraps on) - 2 min RI's 1-arm DB Rows 60lbs x 8 75lbs x 8 80lbs x 2 sets x 8 reps - 2ish min RI's 15 mins stationary bike 8/20 resistance stretch, rotator cuff work & band pull aparts My Journal

03-15-2009, 04:10 PM	#5010
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 195lbs x 3 (wrist wraps on) 235lbs x 4 sets x 5 reps (belt on) Standing Rope Face Pulls 130lbs x 12 150lbs x 10 150lbs x 10 Incline DB Presses 60lbs x 6 70lbs x 4 80lbs x 2 sets x 5 reps (wrist wraps on) Mid Grip Lat Pulldowns 140lbs x 8 160lbs x 3 sets x 8 reps Skull Crushers 65lbs x 6 75lbs x 2 sets x 6 reps stretch, rotator cuff work & band pull aparts My Journal

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