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04-23-2009, 09:50 AM
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#5041 | |
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Myostatin Whore
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Quote:
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04-24-2009, 06:10 PM
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#5042 |
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Myostatin Whore
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DE Squat
Speed Box Squats
45lbs x 12 45lbs x 12 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 6 sets x 3 reps - 1 min RI's Hyper Extension (w/ EZ bar, zercher style) BW x 10 +25lbs plate x 8 +50bs x 6 +80lbs x 3 sets x 6 reps Decline Situps +25lbs plate x 10 +60lbs DB x 3 sets x 10 reps GPP/grip work: Farmer's Walks 70lbs DB's, 3 round trips - 1 min RI's between trips -Was glad these were as easy as they were, I guess consistent grip work has helped. Upping the weight next time. |
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04-25-2009, 05:15 PM
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#5043 |
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Myostatin Whore
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ME Bench
Close Grip Bench Press
45lbs x 2 sets 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 6 (wrist wraps on) 185lbs x 3 225lbs x 2 sets x 5 reps 245lbs x 3 245lbs x 2, would've attempted 3rd if I had a spotter. 185lbs x 10 185lbs x 8 Neutral Grip Cable Rows 120lbs x 12 150lbs x 12 150lbs x 10 150lbs x 10 Floor Pin Presses ~6 inch ROM 225lbs x 6 275lbs x 2 - triceps had nothing left after CG's Standing Face Pulls 120lbs x 12 150lbs x 15 150lbs x 15 130lbs x 15 Tricep Cable Pushdowns 80lbs x 10 80lbs x 10 70lbs x 10 stretch & band pull aparts got vids of bench, will upload sometime. |
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04-27-2009, 06:43 PM
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#5044 |
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Myostatin Whore
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ME Squat
High Box Squat (~2-3 inches above parallel)
45lbs x 10 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 365lbs x 3 415lbs x 1 465lbs x 1 525lbs x 1 - Raw PR, but slow Barbell Romanian Deadlifts 135lbs x 8 185lbs x 8 225lbs x 5 275lbs x 3 sets x 8 reps Standing Ab Pulldowns 90lbs x 8 110lbs x 2 sets x 8 reps 100lbs x 10 Standing DB Hammer Curls 25lbs x 5 reps per arm 45lbs x 2 sets x 6 reps per arm stretch & grip work Got vids, probably won't upload vids of bench and squats til Thursday at earliest, maybe this weekend. |
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04-29-2009, 05:54 PM
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#5045 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 3 Close Grip 165lbs x 2 sets x 2 reps (wrist wraps on) Mid Grip 165lbs x 2 sets x 2 reps Wide Grip 165lbs x 2 sets x 2 reps - 1 min RI's DB Flat Bench Press 70lbs x 6 80lbs x 2 sets x 8 reps (wrist wraps on) Neutral Grip Pullups BW x 2 sets x 8 reps Military/Viking Press on Machine Squat +90lbs x 8 +140lbs x 2 sets x 8 reps Neutral Grip T-Bar Rows +45lbs x 8 +90lbs x 6 +125lbs x 6 +145lbs x 2 sets x 6 reps 12 mins stationary bike stretch, rotator cuff work & band pull aparts Lowered volume a bit since I've been tired all day. I'll probably deload/take a light week next week. |
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05-01-2009, 05:40 PM
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#5046 |
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Myostatin Whore
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Squat/Deadlift Assistance
Front Squats
45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 3 225lbs x 3 (belt on) 245lbs x 5 255lbs x 2 sets x 5 reps - PR Pull Throughs 150lbs x 12 170lbs x 2 sets x 10 reps Cybex Ab Crunch #12 x 12 #13 x 8 #10 x 15 #11 x 10 Farmer's Walks 80lbs DB's x 2 round trips stretch & grip work |
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05-03-2009, 02:59 PM
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#5047 |
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Myostatin Whore
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ME Bench
Reverse Average Band Bench Press
225lbs x 8 225lbs x 5 (belt & wrist wraps on) 275lbs x 5 315lbs x 3 335lbs x 2 375lbs x 2, failed 3rd - rep PR??? 315lbs x 3 sets x 6 reps Neutral Grip Cable Rows 130lbs x 10 160lbs x 3 sets x 10 reps Incline DB Press 55lbs x 6 70lbs x 3 sets x 6 reps (wrist wraps on) Standing Rope Face Pulls 130lbs x 10 150lbs x 15 150lbs x 12 Cable Pushdowns 70lbs x 3 sets x 10 reps stretch, rotator cuff work & band pull aparts |
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05-11-2009, 06:52 PM
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#5049 |
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Myostatin Whore
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ME Squat
Decent first day back from deload. First day in briefs only for a long time, felt good.
Barbell Free Squats 45lbs x 12 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 3 315lbs x 3 (briefs on) 365lbs x 2 405lbs x 4 sets x 3 reps "Volume PR" Barbell Romanian Deadlifts 135lbs x 8 185lbs x 6 225lbs x 6 285lbs x 3 sets x 6 reps - PR??? Standing Ab Pulldowns 100lbs x 3 sets x 10 reps Standing DB Hammer Curls 20lbs x 6 reps per arm 45lbs x 3 sets 6 reps per arm - PR?? stretch |
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05-13-2009, 05:45 PM
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#5050 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 12 45lbs x 12 95lbs x 8 125lbs x 5 145lbs x 4 sets x 6 reps (wrist wraps on) Pullups BW x 3 sets x 8 reps BW x 7 reps, failed 8th, rest 20 seconds + 1 rep DB Flat Bench Press 60lbs x 6 80lbs x 3 sets x 6 reps (wrist wraps on) 1-arm DB Rows 75lbs x 6 90lbs x 2 sets x 6 reps 100lbs x 6 Close Grip Dips BW x 18 BW x 10 10 mins stationary bike stretch, rotator cuff work & band pull aparts |
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05-15-2009, 06:13 PM
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#5051 |
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Myostatin Whore
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DE Squat
Speed Box Squats - lowish box
55lbs x 12 145lbs x 6 235lbs x 6 sets x 3 reps (belt & wrist wraps on) Hyper Extension (EZ bar zercher style) BW x 10 +25lbs EZ bar x 8 +60lbs EZ bar x 3 sets x 8 reps Decline Situps +25lbs plate x 10 +60lbs DB x 3 sets x 10 reps Farmer's Walks 80lbs DB's x 3 round trips ~1.5 min RI's stretch |
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05-17-2009, 03:55 PM
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#5052 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 185lbs x 3 (belt & wrist wraps on) 225lbs x 3 255lbs x 2 275lbs x 1 285lbs x 0 - Lost it about 1/2 or 2/3 of the way up... Held it there for a few seconds then lost it. If I hadn't taken 275, I probably would've gotten it. I'll probably come back next week and get it, either that or floor presses. I really need to be doing 2 & 3 board presses, but non of the guys that used to hold them for me are around when I've been there lately. -I'll upload 275 & 285 sometime. Hammer Strength Rear Delts +140lbs x 10 +180lbs x 6 +230lbs x 3 sets x 8 reps Neutral Grip Dumbbell Bench 50lbs x 8 70lbs x 10 70lbs x 8 70lbs x 8 Standing Rope Face Pulls 120lbs x 12 150lbs x 3 sets x 12 reps Mini Band Pushdowns x18 x12 x12? rotator cuff work & pull aparts |
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05-17-2009, 06:11 PM
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#5053 |
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Myostatin Whore
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05-18-2009, 06:57 PM
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#5054 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 2 sets x 10 reps 135lbs x 6 135lbs x 3 185lbs x 3 225lbs x 3 (belt & wrist wraps on) 275lbs x 3 315lbs x 2 365lbs x 1 405lbs x 1 - Bar slipped about 1" on my back, startled me so I had my back chalked for 450. 450lbs x 1 - Raw PR, would've taken a vid, but one of my spotters is camera shy. - Bodyweight after squats was 204lbs, WTF... In December/January I was ~213-214... I'm not even intentionally eating less. I guess I should be happy I'm still making PRs losing weight. I think I need to institute a new rule, every Friday is Chipotle or Pizza day... Or both. Barbell Romanian Deadlifts 135lbs x 8 185lbs x 6 225lbs x 5 265lbs x 3 295lbs x 3 sets x 5 reps - PR Standing Ab Pulldowns 100lbs x 6 110lbs x 3 sets x 8 reps DB Hammer Curls 40lbs x 3 sets x 8 reps per arm stretch & grip work Last edited by Seanp156 : 05-18-2009 at 07:03 PM. |
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05-20-2009, 06:20 PM
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#5055 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 2 sets x 12 reps 95lbs x 8 115lbs x 5 135lbs x 2 (wrist wraps on) 155lbs x 3 sets x 5 reps Pullups BW x 3 BW + 25lbs x 3 sets x 5 reps - easier than last time I did +25 3x5 DB Flat Bench 65lbs x 6 80lbs x 2 sets x 8 reps 1-arm DB Rows 75lbs x 5 90lbs x 3 sets x 8 reps stretch, rotator cuff work & band pull aparts |
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05-22-2009, 04:42 PM
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#5056 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 10 185lbs x 5 225lbs x 3 (belt on) 275lbs x 6 sets x 2 reps - 1 min RI's Hyper Extensions (Zercher w/ EZ bar) BW x 8 +30lbs x 8 +65lbs x 6 +75lbs x 2 sets x 6 reps Kneeling Rope Ab Crunches 170lbs x 20 170lbs x 15 Cybex Ab Crunch #10 x 2 sets x 10 reps #11 x 10 reps stretch |
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05-24-2009, 01:12 PM
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#5057 |
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Myostatin Whore
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ME Bench
Barbell Flat Bench
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 185lbs x 3 (belt & wrist wraps on) 225lbs x 3 255lbs x 2 285lbs x 1 - PR? I've "made" 290 before, but the spotter barely touched the bar HS Rear Delt Rows +140lbs x 10 +180lbs x 6 +250lbs x 3 sets x 6 reps Flat Neutral Grip DB Presses 55lbs x 6 75lbs x 3 sets x 8 reps Face Pulls on Lat Pulldown Machine #10 x 3 sets x 10 reps Band Tricep Pushdowns Light + Mini x 16 " " " x 12 " " " x 10 stretch, rotator cuff work & band pull aparts Got bench vids... Will upload sometime |
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05-24-2009, 07:21 PM
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#5058 |
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Myostatin Whore
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05-25-2009, 01:03 PM
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#5059 |
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Myostatin Whore
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ME Deadlift
Reverse Average Band Deadlifts
185lbs x 10 275lbs x 6 325lbs x 3 (belt on) 365lbs x 3 415lbs x 1 455lbs x 1 505lbs x 1 555lbs x 1 - PR, dizzy after this one, had to catch myself on the rack. Parallel Box Squats 45lbs x 15 45lbs x 10 135lbs x 6 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 2 sets x 6 reps Standing Ab Pulldowns 100bls x 3 sets x 10 reps Barbell Curls 65lbs x 6 85lbs x 2 sets x 8 reps stretch |
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05-27-2009, 06:03 PM
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#5060 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 15 45lbs x 10 95lbs x 8 115lbs x 4 135lbs x 2 (wrist wraps on) 165lbs x 3 sets x 4 reps - Technically a rep PR Pullups BW x 3 BW +35lbs x 4 sets 3 reps - PR Flat DB Bench Press 60lbs x 6 70lbs x 3 sets x 10 reps 1-arm DB Rows 60lbs x 6 75lbs x 3 sets x 12 reps stretch, rotator cuff work & band pull aparts |
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05-29-2009, 05:47 PM
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#5061 |
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Myostatin Whore
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Squat/Deadlift Assistance
Deep Front Squats
45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 3 185lbs x 5 (belt on) 225lbs x 3 sets x 8 reps Pull Throughs w/ rope grip- always fun in a public gym 150lbs x 10 170lbs x 3 sets x 10 reps Cybex Ab Crunch #10 x 8 #12 x 10 #13 x 8 #12 x 10 Cambered Bar Standing Shrugs 135lbs x 12 225lbs x 12 (straps) 275lbs x 2 sets x 12 reps Farmer's Walks 75lbs DB's x 3 round trips - 1 min RI's stretch |
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05-30-2009, 04:21 PM
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#5062 |
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Myostatin Whore
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ME Bench
Floor Presses
45lbs x 12 95lbs x 10 135lbs x 6 135lbs x 6 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 245lbs x 3 255lbs x 3 245lbs x 3 sets x 3 reps HS Rear Delt Rows +140lbs x 8 +180lbs x 6 +230lbs x 3 sets x 8 reps Neutral Grip DB Presses 60lbs x 6 80lbs x 3 sets x 6 reps Rope Face Pulls on Lat Pulldown Machine 100lbs x 3 sets x 12 reps stretch, rotator cuff work & band pull aparts |
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06-01-2009, 06:00 PM
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#5063 |
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Myostatin Whore
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ME/RE Deadlift
Conventional Deadlifts off floor
135lbs x 10 135lbs x 6 225lbs x 5 (belt on) 275lbs x 5 315lbs x 3 365lbs x 3 405lbs x 3 sets x 6 reps - rep PR High Incline Leg Press +180lbs x 8 +270lbs x 6 +360lbs x 6 +450lbs x 2 sets x 8 reps +450lbs x 10 Standing Ab Pulldowns 90lbs x 8 100lbs x 3 sets x 10 reps Seated DB Curls 35lbs x 2 sets x 8 reps per arm HS Preacher Curls +45lbs x 6 +70lbs x 6 +70lbs x 8 stretch |
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06-03-2009, 06:36 PM
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#5064 |
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Myostatin Whore
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Bench Assistance
Standing Barbell Military Press
45lbs x 2 sets x 12 reps 95lbs x 8 135lbs x 3 (wrist wraps on) 135lbs x 3 175lbs x 3 sets x 3 reps - rep PR Wide/Mid Pullups BW x 3 sets x 8 reps Flat DB Bench Press 55lbs x 6 70lbs x 4 85lbs x 3 sets x 5 reps (wrist wraps on) 1-arm DB Rows 70lbs x 6 90lbs x 3 (straps) 105lbs x 3 sets x 5 reps stretch, rotator cuff work & band pull aparts |
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06-05-2009, 04:39 PM
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#5065 |
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Myostatin Whore
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Squat/Deadlift Assistance
Deep Front Squats
45lbs x 8 45lbs x 10 135lbs x 6 135lbs x 3 185lbs x 3 225lbs x 3 (belt on) 275lbs x 3 sets x 3 reps - PR Hyper Extensions (zercher) BW x 8 +45lbs x 6 +80lbs x 6 +80lbs x 6 +80lbs x 8 Declined Situps +25lbs x 10 +65lbs x 3 sets x 10 reps DB Shrugs 65lbs x 12 90lbs x 12 (straps) 100lbs x 2 sets x 10 reps stretch & grip work |
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06-06-2009, 01:49 PM
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#5066 |
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Myostatin Whore
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ME Bench
Made it a fast one, in and out in ~50-60 mins, feeling half-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 3 255lbs x 3 sets x 3 reps - rep PR? HS Rear Delt Rows +140lbs x 8 +180lbs x 2 sets x 12 reps DB Neutral Grip Presses 70lbs x 2 sets x 10 reps Face Pulls w/ Rope on Lat Pulldown 90lbs x 2 sets x 15 reps |
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06-15-2009, 06:22 PM
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#5067 |
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Myostatin Whore
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ME Squat
Deload last week, was sick as well, and it was finals week. Feels mostly back to normal today.
Barbell Squats 45lbs x 2 sets x 12 reps 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 - 2 min RI's DB Romanian Deadlifts 60lbs x 8 80lbs x 8 (straps) 100lbs x 3 sets x 8 reps Standing Ab Pulldowns 90lbs x 8 100lbs x 3 sets x 10 reps Standing DB Hammer Curls 40lbs x 2 sets x 8 reps per arm HS Preacher Curls +45lbs x 6 +70lbs x 6 +80lbs x 6 stretch & grip work |
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06-17-2009, 05:50 PM
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#5068 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets 12 reps 95lbs x 9 Close Grip 145lbs x 3 sets x 3 reps (wrist wraps) 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 4 sets x 6 reps - 2 min RI's Seated DB Military Press 55lbs x 6 70lbs x 5 (wrist wraps) 65lbs x 2 sets x 6 reps Rows on Horizontal Leg Press +90lbs x 8 +140lbs x 6 +180lbs x 3 sets x 8 reps Tricep Cable Pushdowns 70lbs x 12 70lbs x 2 sets x 10 reps stretch, rotator cuff work & band pull aparts |
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06-20-2009, 02:07 PM
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#5069 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench
45lbs x 12 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 2 (belt on) 255lbs x 1 275lbs x 1 275lbs x 1 (grinder) 245lbs x 2 sets x 3 reps Neutral Grip Cable Rows 140lbs x 8 170lbs x 3 sets x 8 reps DB Neutral Grip Presses 70lbs x 8 70lbs x 10 70lbs x 8 Face Pulls w/ Rope on Lat Pulldown 100lbs x 2 sets x 12 reps Mini Band Tricep Pushdowns x18 x13 stretch, rotator cuff work & band pull aparts |
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06-22-2009, 07:11 PM
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#5070 |
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Myostatin Whore
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ME Squat
Barbell Box Squats to parallel box
45lbs x 2 sets x 12 reps 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 2 405lbs x 3 sets x 3 reps DB Romanian Deadlifts 70lbs x 6 90lbs x 6 (straps) 110lbs x 3 sets x 6 reps Standing Ab Pulldowns 90lbs x 8 110lbs x 3 sets x 6 reps Seated DB Curls 35lbs x 8 reps per arm 35lbs x 10 reps per arm stretch |
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Linear Mode
