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03-16-2009, 07:08 PM
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#5011 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 15 45lbs x 12 135lbs x 8 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 2 465lbs x 1 525lbs x 0 - Went too deep and didn't sit back enough DB Romanian Deadlifts 75lbs x 8 (straps) 90lbs x 5 105lbs x 3 sets x 6 reps Standing Ab Pulldowns 90lbs x 8 100lbs x 3 sets x 12 reps DB Hammer Curls 40lbs x 2 sets x 8 reps per arm stretch, no grip work today hands are torn up enough as it is. Bodyweight after squats was only 206lbs, I think 4-6 weeks ago I was ~213lbs, not good... Got vids, but unfortunately 525x0 was pretty much 100% blocked, it's probably not enough worth uploading. |
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03-16-2009, 11:36 PM
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#5012 |
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Myostatin Whore
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Vids:
YouTube - 365lbs x 3 squat (warmups) YouTube - 405lbs x 2 squat (warmups) YouTube - 465lbs x 1 squat (warmups) |
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03-17-2009, 12:04 AM
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#5014 |
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Myostatin Whore
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I missed the 525
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03-19-2009, 03:16 PM
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#5015 | |
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Myostatin Whore
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DE Bench
Quote:
__________________________________________________ _ Speed Bench Press with mini bands doubled to 90lbs DB's 45lbs x 15 added bands 45lbs x 12 95lbs x 6 Close Grip 135lbs x 3 sets x 3 reps (wrist wraps) Mid Grip 135lbs x 3 sets x 3 reps Wide Grip 135lbs x 3 sets x 3 reps - 1 Min RI's Neutral Grip Pullups BW x 3 sets x 8 reps Standing Barbell Military Press 45lbs x 12 95lbs x 5 115lbs x 4 145lbs x 3 sets x 5 reps (wrist wraps) 1-arm DB Rows 70lbs x 6 90lbs x 5 (straps) 105lbs x 3 sets x 6 reps 10 mins elliptical... Was supposed to go 15, but I got bored and said f&*$ it. stretch, rotator cuff work & band pull aparts |
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03-20-2009, 08:12 PM
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#5016 |
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Myostatin Whore
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DE Squat
Speed Box Squats to parallel box
45lbs x 12 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 245lbs x 6 sets x 2 reps (belt on) - 1 min RI's Step Ups 40lbs DB's x 20 reps, right leg first 40lbs DB's x 20 reps, left leg first Zercher Hyper Extensions BW x 8 BW + 25lbs plate x 8 BW + 60lbs EZ curl bar x 5 BW + 80lbs EZ curl bar x 3 sets x 5 reps - PR Declined Situps BW + 25lbs plate x 8 BW + 55lbs DB x 5 BW + 80lbs DB x 3 sets x 5 reps Standing Cambered Bar Shrugs 135lbs x 12 225lbs x 10 (straps) 275lbs x 8 315lbs x 2 sets x 8 reps drop - 225lbs x 15 stretch & grip work |
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03-22-2009, 06:05 PM
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#5017 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench Press
45lbs x 15 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 265lbs x 3 sets x 2 reps - rep PR??? HS Rear Delt Rows +90lbs x 8 +140lbs x 6 +180lbs x 5 +240lbs x 3 sets x 6 reps Incline DB Presses 60lbs x 6 75lbs x 2 sets x 8 reps (wrist wraps on) Wide Grip Lat Pulldowns 150lbs x 6 180lbs x 3 sets x 6 reps Skull Crushers 65lbs x 6 85lbs x 2 sets x 6 reps (wrist wraps) stretch, rotator cuff work & band pull aparts Got vids of bench, will upload later. |
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03-22-2009, 08:07 PM
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#5018 |
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Myostatin Whore
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Vids:
YouTube - 185lbs x 3 bench warmup YouTube - 225lbs x 3 bench warmup YouTube - 265lbs x 2 bench 1st set YouTube - 265lbs x 2 bench 2nd set YouTube - 265lbs x 2 bench 3rd set |
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03-23-2009, 04:45 PM
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#5019 |
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Super Hero in Training
Join Date: Mar 2002
Location: Kabul, Afghanistan
Posts: 29,642
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<imagine Gomer Pyle> well, goiall-eee....
dam, sean...that's some serious #'s your doing, you friggn' animal! GJ!
Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed |
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03-23-2009, 07:39 PM
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#5020 | |
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Myostatin Whore
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RE Squat
Quote:
_______________________________________________ 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 315lbs x 3 sets x 8 reps - I was sucking wind on these. I have the strength to do more, but the endurance isn't there. DB Romanian Deadlifts 75lbs x 6 (straps) 95lbs x 5 110lbs x 3 sets x 6 reps - PR I think? Standing Ab Pulldowns 90lbs x 8 110lbs x 3 sets x 6 reps Barbell Curls 65lbs x 6 85lbs x 8 85lbs x 7, failed 8 HS Preacher Curls +45lbs x 6 +70lbs x 2 sets x 6 reps stretch & grip work |
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03-25-2009, 07:36 PM
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#5021 |
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Myostatin Whore
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DE Bench
Speed Bench w/ mini bands doubled to 90lbs DBs
45lbs x 15 added bands 45lbs x 12 95lbs x 6 Close Grip 145lbs x 2 sets x 2 reps (wrist wraps on) Mid Grip 145lbs x 2 sets x 2 reps Wide Grip 145lbs x 2 sets x 2 reps - 1.5 min RI's Neutral Grip Pullups BW + 20lbs x 3 sets x 5 reps Standing Barbell Military Press 45lbs x 10 95lbs x 5 115lbs x 4 135lbs x 3 sets x 8 reps (wrist wraps on) 1-arm DB Rows 70lbs x 6 (straps) 90lbs x 5 110lbs x 3 sets x 5 reps - PR 15 mins stationary bike 8/20 resistance random hill stretch, rotator cuff work & band pull aparts |
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03-26-2009, 04:19 PM
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#5023 | |
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Myostatin Whore
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Squat Assistance
Quote:
Was tired and didn't really feel like going today, but I made it a short one Good Mornings 45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on, loose) 245lbs x 3 (tightened belt) 275lbs x 3 - PR?? 295lbs x 2 - PR?? 225lbs x 6 (no belt) 225lbs x 6 " " Kneeling Ab Pulldowns 150lbs x 12 170lbs x 2 sets x 15 reps Cybex Ab Machine #8 x 10 #10 x 2 sets x 12 reps stretch & grip work |
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03-26-2009, 07:41 PM
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#5024 |
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Super Hero in Training
Join Date: Mar 2002
Location: Kabul, Afghanistan
Posts: 29,642
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is it me...or when u don't feel like going..and then u drag your butt there...u can get energized and turn it into an awesome workout?
Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed |
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04-06-2009, 06:43 PM
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#5025 |
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Myostatin Whore
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ME Squat
Was sick.... Again for a few days last week, decided to take the rest of the week off and start fresh this week.
Barbell Free Squats with Light Band(purples) anchored to 100lbs plates 45lbs x 15 added bands 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 3 315lbs x 6 sets x 3 reps - PR, Last time I did these it was 275 for triples Good Mornings 135lbs x 6 185lbs x 3 (wrist wraps on) 235lbs x 2 sets x 5 reps Standing Ab Pulldowns 90lbs x 10 100lbs x 2 sets x 10 reps Standing Barbell Curls 75lbs x 3 sets x 8 reps stretch & grip work Got vids of Squats & Good Mornings, but won't be uploading until I get some free time this week... Lots of shit to do. |
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04-08-2009, 06:07 PM
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#5027 |
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Myostatin Whore
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DE Bench
Speed Bench
45lbs x 2 sets x 15 reps 95lbs x 6 Close Grip 145lbs x 2 sets x 3 reps Mid Grip 145lbs x 2 sets x 3 reps Wide Grip 145lbs x 2 sets x 3 reps - 1 min RI's Mid/Wide Grip Pullups BW x 3 sets x 8 reps - 2 min RI's Dips BW x 8 BW + 25lbs x 6 BW + 45lbs x 2 sets x 8 reps BW x 10 T-bar Rows Horizontal Grip +90lbs x 8 +115lbs x 3 sets x 8 reps 15 mins stationary bike stretch, rotator cuff work & band pull aparts |
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04-08-2009, 07:13 PM
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#5028 |
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Registered User
Join Date: Dec 2006
Posts: 746
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Pud,
Yes, I've been keeping an eye on you. You're folding over on the ascent in those squats. Weak upper back and abs. More high box squatting and you need to hit abs as heavy as you can for sets of 8-12 reps, 3 or 4 times a week. And stop taking 3 weeks off everytime you get the sniffles or you'll end up like that metrofag who gets pissed at guys curling in the squat rack when he can't even dunk 300 lbs. Now don't shoot me with that gun. |
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04-08-2009, 07:57 PM
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#5029 | |
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Myostatin Whore
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Quote:
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04-08-2009, 08:18 PM
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#5030 |
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Registered User
Join Date: Dec 2006
Posts: 746
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1. Don't take time off from heavy squatting in exchange for pulling. You can do both on the same day. At Lexen when we take a heavy squat we also take a heavy pull right after. You can go heavy squat/heavy dead week one, light squat week 2, heavy squat/heavy dead week 3, etc. Maybe throw some speed pulls in there. Or you can try light squat/heavy pull week one, heavy squat/light pull week 2, etc.
You don't need a separate ab day. Do them at the end of each workout. Better yet, do them at the beginning of your workout when you're fresh and hit them as heavy as you can. 2. Inside joke, you don't know him. 3. I told Tim about the gun and we decided that when you go on your rampage, Lynn will be the first on your list. |
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04-08-2009, 08:58 PM
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#5031 | |
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Myostatin Whore
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Quote:
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04-08-2009, 09:29 PM
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#5032 |
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Registered User
Join Date: Dec 2006
Posts: 746
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They have become fitness gurus at Lifetime. I went in there one day to train with them and asked Todd what we were doing. Todd says, "We are training back and then transitioning into biceps." Transitioning? WTF? Tim was in there one day and Todd told him he was going to get on the stairmaster and get his legs "super pumped". One day Erik and Todd were doing 21's, facing each other. We have a new guy at Lexen who does his nickel and dime shit at Lifetime. He asked Tim who the two guys were at Lifetime who dress like powerlifters but train like bodybuilders. They are too far gone now, we'll never get them back.
I do my light shit at the Y. When my membership expired, Erik gets me into Lifetime for a workout but I had to give the salesman my contact info. The pole smoker wants $130/month for a family membership plus an $85 initiation fee. I tell him to lick my sack. He kept sending me e-mails trying to get me to join. I finally sent him some of my youtube videos, telling him that this is the shit I was planning on doing in their fitness facility. I then sent him this video of Chuck and told him I was bringing him with me: YouTube - Chuck Vogelpohl 1080 & 1150 pound Worldrecord Squat I haven't heard from him since. |
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04-11-2009, 01:01 PM
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#5033 |
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Myostatin Whore
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ME Bench
Shitty bench day.
Floor Press 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 0 - 10lbs under my PR and still missed it HS Rear Delt Rows +140lbs x 10 +180lbs x 6 +210lbs x 3 sets x 8 reps Incline DB Press 60lbs x 7 70lbs x 3 sets x 8 reps (wrist wraps on) Rope Face Pulls 130lbs x 12 150lbs x 3 sets x 12 reps Tricep Pushdowns Light + mini band x 15 Light + mini band x 12 Light + mini band x 10 stretch, rotator cuff work & band pull aparts |
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04-13-2009, 05:35 PM
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#5034 |
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Myostatin Whore
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ME Deadlift
Conventional Deadlift against mini-bands (probably only ~50-70lbs of tension at the top)
135lbs x 6 135lbs x 6 185lbs x 5 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 365lbs x 1 405lbs x 1 455lbs x 1 Barbell Free Squats 135lbs x 6 225lbs x 3 (belt & wrist wraps on) 275lbs x 3 315lbs x 3 365lbs x 3 sets x 3 reps Standing Ab Pulldowns 90lbs x 8 100lbs x 4 sets x 8 reps stretch Got vids, upload later this week. |
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04-15-2009, 05:22 PM
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#5035 |
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Myostatin Whore
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DE Bench
Speed Bench
45lbs x 2 sets x 15 reps 95lbs x 6 135lbs x 3 Close Grip 155lbs x 3 sets x 2 reps (wrist wraps on) Mid Grip 155lbs x 3 sets x 2 reps Wide Grip 155lbs x 3 sets x 2 reps - 1 min RI's Pullups BW x 10 BW x 9 BW x 8 BW x 5.5 (got 6th about 3/4 the way up) Dips BW x 8 BW +30lbs x 6 BW +55lbs x 3 sets x 6 reps T-Bar Rows Horizontal Grip +45lbs x 8 +90lbs x 6 +125lbs x 3 sets x 6 reps Superset Cybex Abs and DB Curls Abs - #10 x 12 Curls - 35lbs x 10 per arm Abs - #10 x 12 Curls -30lbs x 9 per arm Abs - #10 x 12 stretch, rotator cuff work & band pull aparts |
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04-17-2009, 07:09 PM
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#5036 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 10 185lbs x 5 225lbs x 5 (belt on) 255lbs x 6 sets x 3 reps - 1.5 min RI's Glute Ham Raises BW x 4 sets x 10 reps - 2 min RI's Declined Situps +25lbs plate x 8 +45lbs DB x 6 +70lbs DB x 3 sets x 8 reps - 2 min RI's Cambered Bar Standing Shrugs 135lbs x 10 225lbs x 10 (straps) 295lbs x 3 sets x 10 reps stretch |
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04-20-2009, 05:52 PM
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#5037 |
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Myostatin Whore
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ME Deadlift
Conventional Deadlifts off floor
135lbs x 10 185lbs x 5 225lbs x 5 (belt on) 295lbs x 3 335lbs x 3 385lbs x 1 445lbs x 1 510lbs x 1 - 20lbs PR Barbell Free Squats 45lbs x 12 135lbs x 6 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 325lbs x 3 sets x 6 reps ~80 degree declined situps BW x 20 BW x 12 BW x 10 Standing DB Hammer Curls 40lbs x 2 sets x 8 reps per arm HS Preacher curls +45lbs x 6 +70lbs x 2 sets x 8 reps stretch Got vids, I might be able to upload them, and last week's tomorrow night. |
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04-22-2009, 06:11 PM
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#5039 |
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Myostatin Whore
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DE Bench
Speed Bench
45lbs x 12 45lbs x 15 95lbs x 6 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 Mid/Wide Grip pullups BW x 3 BW + 30lbs x 5 sets x 3 reps - 2 min RI's, PR?? Viking Press on Squat Machine +90lbs x 8 +140lbs x 6 +180lbs x 3 sets x 6 reps T-bar neutral grip rows +45lbs x 8 +90lbs x 6 +115lbs x 6 +135lbs x 3 sets x 6 reps 15 mins elliptical stretch, rotator cuff work & band pull aparts |
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04-22-2009, 10:54 PM
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#5040 |
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Registered User
Join Date: Apr 2009
Location: DC
Posts: 5
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you need to join a power lifting gym
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Are Todd and Erik still lifting anywhere?
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