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06-24-2009, 06:33 PM
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#5071 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps 95lbs x 9 135lbs x 3 Close Grip 155lbs x 2 sets x 3 reps Mid Grip 155lbs x 2 sets x 3 reps Wide Grip 155lbs x 2 sets x 3 reps - 1 min RI's Neutral Grip Pullups BW x 2 sets x 8 reps BW x 2 sets x 6 reps Seated DB Military Press 40lbs x 6 60lbs x 3 sets x 8 reps Rows on Horizontal Leg press +90lbs x 6 +140lbs x 6 +200lbs x 3 sets x 6 reps Barbell Skullcrushers 65lbs x 6 85lbs x 2 sets x 6 reps stretch, rotator cuff work & band pull aparts |
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06-26-2009, 06:23 PM
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#5072 |
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Myostatin Whore
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DE Squat
Speed Box Squat 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 Zercher Hypers BW x 8 +40lbs x 6 +65lbs x 3 sets x 8 reps Declined Situps +25lbs plate x 8 +50lbs DB x 6 +75lbs DB x 2 sets x 8 reps Cybex Ab Crunch #10 x 2 sets x 10 reps Farmer's Walks 75lbs DB's x 2 round trips - 1min RI's stretch |
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06-27-2009, 04:15 PM
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#5073 |
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Myostatin Whore
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ME Bench
Flat Bench Warmups
45lbs x 2 sets 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 3-Board Press 225lbs x 3 (belt on) 275lbs x 3 315lbs x 1 - Really light spot assist off bottom 295lbs x 2, 2nd was a grinder 295lbs x 2, light spot on 2nd rep CG Cable Rows 120lbs x 10 160lbs x 2 sets x 10 reps 140lbs x 10 DB Neutral Grip Press 60lbs x 6 75lbs x 3 sets x 8 reps (wrist wraps on) -these felt good today, move to 80lbs next week Rope Face Pulls on Lat Pulldown 90lbs x 10 110lbs x 2 sets x 10 reps Light & Mini Band Tri Pushdowns x15 x12 stretch, rotator cuff work & band pull aparts |
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06-29-2009, 07:01 PM
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#5074 |
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Myostatin Whore
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ME Squat/Deadlift
Warmups felt good today, so I decided to attempt a max single...
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 365lbs x 2 415lbs x 1 460lbs x 0 - Not 100% sure what happened... I felt relatively comfortable with the weight. I'm going to attempt again in ~3 weeks. Platform Deadlifts off ~3" Platform 225lbs x 5 off floor (belt on) 225lbs x 3 added platform 315lbs x 3 385lbs x 2 435lbs x 3 sets x 3 reps - PR Kneeling Ab Crunches 150lbs x 10 170lbs x 2 sets x 15 reps 190lbs x 8 Barbell Curls 75lbs x 2 sets x 8 reps stretch Got Vids of Squats & Deads, 460 attempt was block by spotters, so probably won't upload. |
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06-30-2009, 02:44 PM
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#5077 | |
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Myostatin Whore
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Quote:
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07-01-2009, 06:20 PM
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#5078 |
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Myostatin Whore
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DE Bench
Speed Bench Press
45lbs x 2 sets x 15 reps 95lbs x 9 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 Neutral Grip Pullups BW x 3 Ow, back's still real sore from monday BW +25lbs x 4 sets x 5 reps DB Seated Military Press 50lbs x 6 70lbs x 2 sets x 5 reps (wrist wraps) 70lbs x 6 Rows on Horizontal Leg Press +90lbs x 8 +140lbs x 2 sets x 10 reps - took it easy on these, back's fried Hammer Grip Skullcrushers 65lbs x 2 sets x 6 reps stretch, rotator cuff work & band pull aparts |
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07-03-2009, 04:39 PM
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#5079 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts from floor
135lbs x 10 135lbs x 5 185lbs x 3 225lbs x 3 (belt on) 275lbs x 6 sets x 2 reps - 1min RI's, alternating grip each set Bulgarian Squats 30lbs x DB's x 6 reps per leg 50lbs DB's x 3 sets x 6 reps per leg Declined Situps +25lbs plate x 8 +45lbs DB x 6 +65lbs DB x 4 sets x 8 reps Cambered Bar Shrugs 135lbs x 10 225lbs x 8 (straps) 275lbs x 2 sets x 10 reps 275lbs x 15 stretch |
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07-05-2009, 03:23 PM
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#5080 |
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Myostatin Whore
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ME Bench
Floor Press 45lbs x 2 sets x 12 reps 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 Neutral Grip Cable Rows 120lbs x 10 140lbs x 2 sets x 12 reps Neutral Grip DB Press 60lbs x 6 80lbs x 2 sets x 8 reps (wrist wraps on) 80lbs x 6 Rope Face Pulls on Lat Pulldown 90lbs x 2 sets x 15 reps Light + Mini band tricep pushdowns x2 sets x 15 reps x 10 reps stretch, rotator cuff work & band pull aparts
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07-06-2009, 06:59 PM
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#5081 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 (briefs on) 365lbs x 2 405lbs x 3 sets x 4 reps - rep PR??? -Wanted 3 sets of 5, but pussed out. Good Mornings 135lbs x 6 185lbs x 6 (wrist wraps on) 225lbs x 2 sets x 6 reps Standing Ab Pulldowns 90lbs x 8 100lbs x 3 sets x 10 reps DB Hammer Curls 40lbs x 2 sets x 6 reps per arm HS Preacher Curl +70lbs x 8 stretch Got vids of squat, upload later, maybe tomorrow. |
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07-07-2009, 06:42 PM
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#5082 |
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Myostatin Whore
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Vids:
YouTube - 315lbs x 3 Squat warmup YouTube - 365lbs x 2 Squat warmup YouTube - 405lbs x 4 Squat 1st set YouTube - 405lbs x 4 Squat 2nd set YouTube - 405lbs x 4 Squat 3rd set |
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07-08-2009, 06:30 PM
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#5083 |
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Myostatin Whore
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DE Bench
Speed Bench
45lbs x 2 sets x 15 reps 95lbs x 9 135lbs x 3 Close Grip 175lbs x 2 sets x 2 reps (wrist wraps on) Mid Grip 175lbs x 2 sets x 2 reps Wide Grip 175lbs x 2 sets x 2 reps - 1 min RI's Neutral Grip Pullups BW x 3 sets x 8 reps Seated DB Military Press 55lbs x 5 75lbs x 3 sets x 5 reps (wrist wraps on) - PR?? Rows on Horizontal Leg Press +90lbs x 8 +140lbs x 6 +180lbs x 3 sets x 8 reps Cable Tricep Pushdowns 80lbs x 12 80lbs x 10 stretch, rotator cuff work, & band pull aparts |
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07-10-2009, 06:55 PM
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#5084 |
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Myostatin Whore
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ME Deadlift
Reverse Average Band Deadlifts (pretty much no help at lockout)
185lbs x 8 275lbs x 6 325lbs x 4 (belt on) 365lbs x 3 415lbs x 1 455lbs x 1 525lbs x 1 575lbs x 1 - PR Cybex Leg Press +180lbs x 8 +360lbs x 8 +450lbs x 2 sets x 8 reps +540lbs x 8 - rep PR??? Kneeling Ab Cable Crunches 150lbs x 10 170lbs x 10 190lbs x 3 sets x 10 reps Cambered Bar Shrugs 135lbs x 10 225lbs x 10 (straps) 275lbs x 10 295lbs x 2 sets x 10 reps stretch Got vids of Deadlift, upload later. |
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07-10-2009, 09:28 PM
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#5085 |
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Myostatin Whore
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Videos:
YouTube - 455lbs x 1 Reverse Band Deadlift YouTube - 525lbs x 1 Reverse Band Deadlift YouTube - 575lbs x 1 Reverse Band Deadlift |
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07-12-2009, 03:04 PM
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#5086 |
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Myostatin Whore
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ME Bench
Flat Barbell Warmups
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 3-board press 225lbs x 3 255lbs x 3 275lbs x 3 295lbs x 3 275lbs x 3 sets x 3 reps Neutral Grip Cable Rows 140lbs x 8 160lbs x 3 sets x 8 reps Neutral Grip DB Presses 50lbs x 6 70lbs x 10 70lbs x 8 70lbs x 10 Rope Face Pulls on Pulldown Machine 100lbs x 2 sets x 12 reps Light + Mini Band Tricep Pushdowns x 15 x 15 x 9 stretch, rotator cuff work & band pull aparts Got vids of board presses, upload later today. |
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07-14-2009, 06:01 PM
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#5088 | |||
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Registered User
Join Date: Dec 2006
Posts: 746
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Nice job, Twatwaffle (new word I picked up on Outlaws). Those greens only deload about 50 lbs. Move your feet in so your arms are hanging straight down, you're pulling with your hands out too wide. Point your toes out a bit so you can fire your hamstrings. And for Christ's sake, stop with the multiple bobbs, you're losing your stretch reflex. Take all your air in before you bend over, one bob, then rip it up, like this dumbass. I had to pull this with Chuck breathing down my neck after I just got done squatting 465 plus 200 lbs of band tension.
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07-14-2009, 06:23 PM
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#5089 |
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Registered User
Join Date: Dec 2006
Posts: 746
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By the way, you look like a serial killer
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07-14-2009, 06:26 PM
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#5090 | ||||
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Myostatin Whore
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Deload Lower
[quote=PeteTheGreek;1913071]Nice job, Twatwaffle (new word I picked up on Outlaws). Those greens only deload about 50 lbs. Move your feet in so your arms are hanging straight down,
Quote:
__________________________________________________ ___________ Deload Lower Day Squats 45lbs x 2 sets x 15 reps 135lbs x 6 135lbs x 3 185lbs x 5 (wrist wraps on) 225lbs x 20 - rep PR Barbell Romanian Deadlifts 135lbs x 10 185lbs x 2 sets x 12 reps ~80 degree Decline Situps BW x 2 sets x 15 reps Cybex Ab Crunch #10 x 2 sets x 10 reps Hyper Extensions BW x 10 BW + 25lbs plate x 2 sets x 10 reps stretch Bodyweight after workout, 209lbs. Slowing getting back to 213. Got vid of 225x20, upload later tonight |
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07-14-2009, 06:33 PM
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#5091 | |
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Myostatin Whore
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Quote:
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07-14-2009, 06:57 PM
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#5092 |
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Registered User
Join Date: Dec 2006
Posts: 746
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Weren't those greens in your video? For me the greens are 50 and the blues are 75 when I pull conventional.
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07-14-2009, 07:00 PM
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#5093 |
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Myostatin Whore
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Yeah, they're greens. When I put the 25's on each side, they don't quite touch the ground, they're probably ~4-5" off the floor still if I'm remembering right.
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07-14-2009, 08:48 PM
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#5094 |
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Myostatin Whore
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07-16-2009, 06:11 PM
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#5095 |
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Myostatin Whore
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Deload Upper
Flat Barbell Bench Press
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 2 sets x 12 reps (wrist wraps on) 185lbs x 10 + 1 with light spot 1-arm DB Rows 55lbs x 8 70lbs x 3 sets x 12 reps Dips BW x 15 BW x 14 Wide Grip Lat Pulldowns 120lbs x 8 150lbs x 3 sets x 10 reps stretch, rotator cuff work & band pull aparts |
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07-20-2009, 06:50 PM
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#5096 |
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Myostatin Whore
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ME Squat
Had a fun, but tiring weekend. Went to Mid Ohio for the AMA Superbike races. Rode up on the bikes with my brother in law early Saturday morning, just stayed for an hour (he had to be somewhere), and rode back. On the way back, we got caught in the rain for ~40 minutes, he had leather, I just had a sweatshirt and hoodie, so that was fun... Then Sunday, we all drove up and stayed all day. I was in the sun for ~8 hours walking around, and didn't get much to eat. Needless to say I'm pretty tired today. Got a couple videos of the bikes on my cell I'll probably upload. Makes me want to take my bike to their Track Days sometime. I'm just about to get a new rear tire on it, new helmet, and leather jacket.
Barbell Free 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 3 365lbs x 3 sets x 3 reps (really didn't get in my groove today) 315lbs x 6 Barbell Romanian Deadlifts 135lbs x 8 185lbs x 6 245lbs x 3 sets x 8 reps Standing Ab Pulldowns 90lbs x 8 110lbs x 2 sets x 6 reps 100lbs x 12 Seated DB Curls 35lbs x 2 sets x 8 reps per arm HS Preacher Curls +45lbs x 8 +70lbs x 2 sets x 8 reps stretch & grip work...... Need to throw grip work back in consistently, my wrists have somewhat been bothering me when squatting, and I think it may be partially due to dropping grip work for the last few months. Got videos of squats, probably won't upload until tomorrow, or maybe even later. |
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07-22-2009, 06:51 PM
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#5097 |
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Myostatin Whore
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DE Bench
Speed Bench w/ mini's doubled to 80lbs DB's
45lbs x 2 sets x 15 reps added bands 45lbs x 10 95lbs x 8 Close Grip 135lbs 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 - 1 min RI's Wide Grip Pullups BW x 2 sets x 8 reps BW x 7 BW x 6 Standing Barbell Military Press 45lbs x 12 95lbs x 8 115lbs x 4 135lbs x 4 sets x 6 reps (wrist wraps on) Neutral Grip T-bar Lever Rows +45lbs x 8 +90lbs x 6 +115lbs x 3 sets x 6 reps Cable Tricep Pushdowns 70lbs x 12 80lbs x 10 70lbs x 10 stretch, rotator cuff work & band pull aparts |
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07-24-2009, 06:12 PM
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#5098 |
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Myostatin Whore
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DE Squat
Speed Box Squats to parallel box
45lbs x 2 sets x 10 reps 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 225lbs x 6 sets x 2 reps (belt on) Pull Throughs (on weaker pulley) 4th pin from stack x 10 stack x 2 sets x 12 reps stack x 15 reps Decline Situps +25lbs plate x 10 +50lbs DB x 6 +70lbs DB x 3 sets x 8 reps DB Farmer's Walks 75lbs DB's x 3 round trips - 1 min RI's stretch & grip work |
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07-26-2009, 02:35 PM
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#5099 |
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Myostatin Whore
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ME Bench
Flat Barbell Bench Press
45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 235lbs x 4 sets x 5 reps (belt on) - ~3 min RI's HS Rear Delt Rows +140lbs x 8 +180lbs x 8 +200lbs x 2 sets x 8 reps DB Incline Bench 55lbs x 6 70lbs x 2 sets x 8 reps (wrist wraps on) 70lbs x 7 Rope Face Pulls on Lat Pulldown 90lbs x 8 110lbs x 2 sets x 8 reps Neutral Grip Pushups BW x 15 BW x 12 stretch, rotator cuff work & band pull aparts |
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07-27-2009, 06:37 PM
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#5100 |
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Myostatin Whore
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ME Squat
Barbell Free Squats
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 3 315lbs x 3 365lbs x 1 405lbs x 1 460lbs x 1 - Raw PR, grinder. Technique wise it felt good, and looks good in the video, but it was a close call, almost lost it. Barbell Romanian Deadlifts (55lbs bar, a little thicker) 145lbs x 8 195lbs x 6 235lbs x 6 275lbs x 3 sets x 6 reps - 2 min RI's Standing Ab Pulldowns 90lbs x 8 110lbs x 3 sets x 8 reps Standing DB Hammer Curls 40lbs x 2 sets x 8 reps per arm stretch & grip work I'll probably upload squat vids tonight |
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