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07-27-2009, 07:39 PM
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#5101 |
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Myostatin Whore
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Vids:
YouTube - 315lbs x 3 Squat warmup YouTube - 365lbs x 1 Squat warmup YouTube - 405lbs x 1 Squat warmup YouTube - 460lbs x 1 RRAAAWW Squat PR |
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07-29-2009, 06:55 PM
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#5102 |
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Myostatin Whore
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DE Bench
Speed Bench w/ mini's doubled to dumbbells
45lbs x 2 sets x 15 reps added bands 45lbs x 12 95lbs x 8 Close Grip 145lbs x 2 sets x 3 reps (wrist wraps on) Mid Grip 145lbs x 2 sets x 3 reps Wide Grip 145lbs x 2 sets x 3 reps - 1 min RI's Pullups BW +25lbs x 3 sets x 5 reps BW x 5 Standing Barbell Military Press 45lbs x 12 95lbs x 8 115lbs x 4 145lbs x 3 sets x 6 reps (wrist wraps on) T-bar lever rows +45lbs x 8 +90lbs x 6 +115lbs x 2 sets x 8 reps +115lbs x 10 Tricep Cable Pushdowns 70lbs x 2 sets x 12 reps 10 mins stationary bike stretch, rotator cuff work & band pull aparts |
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07-30-2009, 07:46 AM
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#5103 |
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Greg
Join Date: Sep 2008
Location: Atlanta
Posts: 370
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Nice job on that squat. Bar speed was slow, but you muscled it up to the top. That was a good lift.
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07-30-2009, 03:01 PM
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#5104 | |
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Myostatin Whore
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Quote:
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07-30-2009, 08:11 PM
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#5105 |
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Greg
Join Date: Sep 2008
Location: Atlanta
Posts: 370
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Yeah, working on the lockouts will probably push that squat up a lot. You did have good speed out of the bottom.
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07-31-2009, 06:58 PM
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#5106 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 10 135lbs x 6 185lbs x 5 225lbs x 3 (belt on) 255lbs x 6 sets x 3 reps - 1 min RI's Glute Ham Raises BW x 3 sets x 10 reps 80 degree decline situps BW x 2 sets x 15 reps Cybex Ab Machine #10 x 2 sets x 10 reps Cambered Bar Standing Shrugs 135lbs x 10 225lbs x 10 (straps) 275lbs x 2 sets x 12 reps stretch & grip work |
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08-02-2009, 05:14 PM
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#5107 |
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Myostatin Whore
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ME Bench
Was moving pretty quick today. I got to do gym with less than an hour til they closed. Was working on the bike most of the day up until then. Got a new rear tire on it and changed the sparkplugs (took a lot more time then I thought it would).
Close Grip Bench Press 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 135lbs x 3 185 lbs x 3 (wrist wraps on) 225lbs x 3 sets x 6 reps (belt on) HS Rear Delt Rows +90lbs x 8 +180lbs x 3 sets x 10 reps DB Incline Bench 65lbs x 5 80lbs x 2 sets x 5 reps (wrist wraps on) Rope Face Pulls on Lat pulldown 100lbs x 2 sets x 12 reps |
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08-03-2009, 06:52 PM
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#5108 |
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Myostatin Whore
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ME Deadlift
Conventional Deadlifts off floor
135lbs x 10 135lbs x 6 225lbs x 3 (belt on) 275lbs x 3 315lbs x 3 365lbs x 3 405lbs x 3 455lbs x 3 sets x 3 reps - Rep PR -Brought my stance and grip in a little today, and I think I'm actually weaker doing that. I'm able to use my hams and glutes less and it places more stress on my lower back. Box Squats to Parallel box 45lbs x 2 sets x 12 reps 135lbs x 6 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 3 315lbs x 3 sets x 3 reps -These didn't even really feel worth doing today. 315 felt like 405 normally does. Cybex Ab Machine #10 x 10 #12 x 12 Standing Ab Pulldowns 100lbs x 2 sets x 12 reps Seated DB curls 35lbs x 2 sets x 8 reps per arm stretch |
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08-03-2009, 08:21 PM
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#5109 | |
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Magical Apelikemenace
Elite Member
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Quote:
WHOOOOOOOEEEEEEOOOOOOOOO!  Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself! |
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08-05-2009, 06:29 PM
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#5110 |
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Myostatin Whore
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DE Bench
Lessened the volume a little today, my system's feeling a little fried. Hopefully I can get some more sleep in and see if that fixes things.
Speed Bench w/ mini bands doubled to 80lbs DB's 45lbs x 2 sets x 15 reps added bands 45lbs x 12 95lbs x 8 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 min RI's Pullups BW x 3 sets x 10 reps - First time I've gotten 3x10??? Standing Barbell Military Press 45lbs x 12 95lbs x 8 115lbs x 4 135lbs x 3 sets x 8 reps (wrist wraps on) T-Bar Lever Rows +45lbs x 10 +100lbs x 3 sets x 12 reps stretch, rotator cuff work & band pull aparts |
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08-07-2009, 06:55 PM
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#5111 |
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Myostatin Whore
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DE Deadlift
Speed Deadlifts
135lbs x 10 135lbs x 6 185lbs x 3 225lbs x 3 (belt on) 275lbs x 4 sets x 2 reps - 1.5 min RI's, switch grip each set Glute Ham Raises BW x 3 sets x 12 reps - 2 min RI's Declined Weighted Situps +25lbs x 10 +55lbs x 6 +75lbs x 3 sets x 8 reps Farmer's Walks 75lbs DB x 3 round trips - ~1.5 min RI's stretch |
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08-09-2009, 01:58 PM
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#5112 |
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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 (wrist wraps on) 225lbs x 3 (belt on) 255lbs x 2 295lbs x 1 - PR, slow HS Rear Delt Rows +90lbs x 8 +140lbs x 6 +180lbs x 6 +230lbs x 3 sets x 6 reps DB Incline Bench 50lbs x 6 70lbs x 6 (wrist wraps on) 80lbs x 3 sets x 5 reps Rope Face Pulls on Lat Pulldown 100lbs x 3 sets x 12 reps Neutral Grip Pushups on Hex Dumbbells BW x 20 BW x 15 stretch, rotator cuff work & band pull aparts got vids of bench, upload later today |
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08-09-2009, 09:02 PM
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#5113 |
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Myostatin Whore
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Vids:
YouTube - 185lbs x 3 Bench Warmup YouTube - 225lbs x 3 Bench Warmup YouTube - 255lbs x 2 Bench Warmup YouTube - 295lbs x 1 Bench PR |
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08-10-2009, 06:33 PM
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#5114 |
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Myostatin Whore
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ME Deadlift
Very bad day today... I probably shouldn't have even trained, and just waited until tomorrow. I got about 2 hours of sleep and had a shitty breakfast, and too much caffeine at work.
Conventional Deadlifts off floor 135lbs x 10 185lbs x 5 225lbs x 5 (belt on) 295lbs x 3 335lbs x 3 395lbs x 1 465lbs x 1 530lbs x 0 - budged it about 2 inches off the floor 530lbs x 0 - one side came up maybe 1 inch... Should've shut it down after the first miss Cybex Leg Press +180lbs x 8 +270lbs x 6 +360lbs x 6 +450lbs x 6 +540lbs x 3 sets x 6 reps Standing Ab Pulldowns 100lbs x 3 sets x 12 reps Standing barbell curls 85lbs x 2 sets x 8 reps stretch Finishing out this week, nothing overly heavy. Next week's deload. Not sure what the plan is yet after that. Shooting for a raw PR on all 3 lifts this 4 weeks maybe have been a bit much, but I still made 2/3. I'm not in a hurry to make a raw squat or bench PR for the next month or two, but I'd like to get that 530 deadlift in anywhere from 3-5 weeks. |
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08-12-2009, 06:09 PM
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#5115 |
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Myostatin Whore
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DE Bench
Speed Bench w/ Mini bands doubled to 80lbs DB's
45lbs x 2 sets x 15 reps added bands 45lbs x 2 sets x 10 reps 95lbs x 6 135lbs x 2 (wrist wraps on) Close Grip 155lbs x 2 sets x 2 reps Mid Grip 155lbs x 2 sets x 2 reps Wide Grip 155lbs x 2 sets x 2 reps Pullups BW x 11.5 - wanted 12 for a rep PR, but I think 11 might be anyway, not sure BW x 8 BW x 7 Standing Barbell Military Press 45lbs x 10 95lbs x 8 115lbs x 4 135lbs x 2 (wrist wraps on) 155lbs x 2 sets x 5 reps Neutral Grip T-bar lever Rows +90lbs x 6 +115lbs x 5 +135lbs x 2 sets x 6 reps +135lbs x 8 Tricep Cable pushdowns 70lbs x 15 80lbs x 10 stretch, rotator cuff work & band pull aparts |
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08-16-2009, 03:14 PM
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#5116 |
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Myostatin Whore
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ME Bench
Reverse Average Band Bench Press
45lbs x 2 sets 15 reps added bands 225lbs x 8 275lbs x 5 (belt & wrist wraps on) 315lbs x 3 355lbs x 3 sets x 3 reps HS Rear Delt Rows +140lbs x 8 +180lbs x 6 +230lbs x 3 sets x 8 reps Incline DB Press 55lbs x 6 70lbs x 3 sets x 8 reps Rope Face Pulls on Lat Pulldown 100lbs x 2 sets x 12 reps Close Grip Dips BW x 17 BW x 10 stretch, rotator cuff work & band pull aparts |
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08-23-2009, 04:04 PM
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#5117 |
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Myostatin Whore
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ME Squat
First day back after a week off... All things considered, not too bad, but I didn't make what I had planned/wanted to make.
Parallel Box Squats 45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 2 sets x 3 reps 185lbs x 3 (wrist wraps on) 225lbs x 3 (belt on) 275lbs x 3 335lbs x 3 375lbs x 2 425lbs x 3 - rep PR 425lbs x 2, called it after 2nd rep 425lbs x 1, failed 2nd, almost made it -I wanted to do 425 3x3, but it wasn't happening today... I've lost weight unintentionally again, this morning I was 203ish. I need to conscientiously try to eat more ever day, and get back to a good sleep schedule. I'd like to get up to ~220 by March or April. Barbell Romanian Deadlifts 135lbs x 8 185lbs x 8 245lbs x 2 sets x 10 reps 245lbs x 12 Standing Ab Pulldowns 90lbs x 10 100lbs x 3 sets x 10 reps Standing DB Hammer Curls 35lbs x 2 sets x 10 reps per arm HS Preacher Curls +45lbs x 6 +70lbs x 6 stretch & grip work Got vids of squat, upload later |
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08-23-2009, 09:56 PM
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#5118 |
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Myostatin Whore
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Today's Squats:
YouTube - 8-23-09 Squat Training |
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08-26-2009, 07:40 PM
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#5119 |
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Myostatin Whore
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DE Bench
Speed Bench
45lbs x 2 sets x 15 reps 95lbs x 8 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 Chinups (underhand grip) BW x 2 sets x 8 reps BW x 6, rest 30 sec +2 reps Pullups (overhand) BW x 6 -Since I never do chinups, I've become stronger at pullups/overhand grip, used to be the other way Standing Military Press on Squat Machine/Viking Press +90lbs x 6 +140lbs x 6 (wrist wraps on) +180lbs x 3 sets x 6 reps 1-arm DB Rows 60lbs x 8 80lbs x 3 sets x 8 reps Tricep Pushdowns 80lbs x 10 80lbs x 8??? 12 mins stationary bike 6/20 resistance stretch, rotator cuff work & band pull aparts I've been pretty tender/sore since my squat day Sunday, even still today... On the 1-arm rows, my right hamstring just under my glute cramped up. Felt much better after loosening it up on the bike and stretching it. |
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08-28-2009, 07:43 PM
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#5120 |
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Myostatin Whore
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DE Squat
Speed Box Squats to parallel box
45lbs x 2 sets x 15 reps 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 235lbs x 6 sets x 3 reps (belt on) - 1 min RI's Hyper Exensions BW x 8 +25lbs plate x 8 +50lbs EZ bar x 7 +70lbs EZ bar x 3 sets x 8 reps Cybex Ab Crunch #10 x 10 #12 x 4 sets x 10 reps Standing Cambered Bar Shrugs 135lbs x 12 185lbs x 10 225lbs x 12 (straps) 275lbs x 2 sets x 12 reps 275lbs x 15 stretch & grip work Shooting for a raw high box monday in the 535-545 range |
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08-30-2009, 03:02 PM
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#5121 |
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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) 225lbs x 3 (belt on) 255lbs x 2 275lbs x 2 sets x 2 reps 275lbs x 1, failed 2nd about 3-4" off chest HS Rear Delt Rows +140lbs x 8 +140lbs x 6 +200lbs x 6 +250lbs x 3 sets x 6 reps Neutral Grip DB Presses 60lbs x 6 80lbs x 3 sets x 8 reps (wrist wraps on) Rope Face Pulls on lat pulldown 90lbs x 2 sets x 15 reps stretch, rotator cuff work & band pull aparts |
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08-31-2009, 01:27 PM
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#5122 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,615
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Somebody's been getting strong. I haven't popped in for quite a while, but it's nice to see you progressing. I'm particularly impressed with your squat, which was very deep for a PL style squat. Totally legit sir; well done.
The only time it's bad to feel the burn is when you're peeing...
Belligerent Bovine badass YouTube Videos |
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08-31-2009, 03:56 PM
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#5123 | |
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Myostatin Whore
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Quote:
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08-31-2009, 07:11 PM
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#5124 |
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Myostatin Whore
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ME Squat
High Box Squats, Raw ~2-3 inches above parallel
45lbs x 2 sets x 12 reps 135lbs x 8 135lbs x 5 185lbs x 5 (wrist wraps on) 225lbs x 5 (belt on) 275lbs x 3 315lbs x 3 365lbs x 2 415lbs x 1 485lbs x 1 535lbs x 0 - Ughh... I got it about 3-4" off the box, then lost it. I made 525 back in the Spring -It seems my strength in the hole's a decent bit better than it used to be, but my mid-level/lockout strength's gone down a bit... I guess more high box and some equipped lifting will be on the agenda for a while. Barbell Romanian Deadlifts 135lbs x 8 185lbs x 6 225lbs x 6 275lbs x 3 sets x 6 reps Standing Ab Pulldowns 90lbs x 8 110lbs x 3 sets x 8 reps Standing DB Hammer Curls 40lbs x 3 sets x 6 reps per arm stretch & grip work Got vids of 415-535, probably won't upload til tomorrow. |
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09-02-2009, 07:03 PM
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#5125 |
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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 2 Close Grip 155lbs x 3 sets x 3 reps (wrist wraps on) Mid Grip 155lbs x 3 sets x 3 reps Wide Grip 155lbs x 3 sets x 3 reps - 1 min RI's Chinups (underhand) BW x 5 BW +25lbs x 3 sets x 5 reps BW x 5 Standing Military Press on Squat Machine (Viking Press) +90lbs x 6 +140lbs x 6 +200lbs x 3 sets x 6 reps 1-arm DB Rows 70lbs x 5 90lbs x 3 sets x 6 reps Cable Tricep Pushdowns 80lbs x 12 80lbs x 10 12 mins Elliptical 10/20 resistance stretch, rotator cuff work & band pull aparts |
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09-03-2009, 04:18 PM
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#5126 |
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nobleman's cockslinger
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because i havent been seeing you much lately i have kinda let myself go a bit....
wont you still take me back, baby?  |
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09-06-2009, 03:17 PM
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#5127 |
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Myostatin Whore
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ME Bench
CNS is fried for whatever reason, weak as hell today.
Flat Barbell Bench 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 6 (felt like 225) 135lbs x 3 185lbs x 3 (wrist wraps on) 235lbs x 2 sets x 5 reps 235lbs x 3 HS Rear Delt Rows +90lbs x 10 +140lbs x 8 +180lbs x 2 sets x 10 reps DB Neutral Grip Presses 55lbs x 6 70lbs x 10 (wrist wraps on) 70lbs x 12 Mid/Wide Grip Lat Pulldowns 130lbs x 10 140lbs x 12 160lbs x 10 - haven't done these for a long time, felt pretty easy Mini Band Piston Pushdowns Mini's x 60 Mini's x 30 stretch, rotator cuff work & band pull aparts |
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09-09-2009, 07:44 PM
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#5128 |
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Myostatin Whore
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DE Bench
Took it a bit easy today since I've been a bit sick. Already missed my monday's workout and didn't really want to miss any more. Speed bench felt pretty good, felt like my power was back compared to Sunday.
Speed Bench 45lbs x 2 sets x 15 reps 95lbs x 8 135lbs x 2 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 - 1min RI's 1-arm DB Rows 55lbs x 6 70lbs x 3 sets x 10 reps Standing Military Press on Squat Machine (Viking Press) +90lbs x 8 +140lbs x 3 sets x 8 reps Mid/Wide Grip Lat Pulldowns 140lbs x 10 160lbs x 3 sets x 10 reps stretch, rotator cuff work & band pull aparts |
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09-11-2009, 06:33 PM
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#5129 |
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Myostatin Whore
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Deadlift/Squat Assistance
I found out my gym's likely going to be closing. There's a for sale/lease sign up. Unless someone buys it and keeps it going, I've gotta find somewhere else. I think most people are hoping Mike Davies buys it and keeps it going.
Deep Front Squats 45lbs x 2 sets x 12 reps 135lbs x 6 135lbs x 6 185lbs x 3 245lbs x 3 sets x 5 reps (belt on) 185lbs x 8 (no belt) Glute Ham Raise BW x 4 sets x 10 reps Decline Weighted Situps +25lbs plate x 8 +50lbs DB x 6 +70lbs DB x 3 sets x 8 reps DB Shrugs 80's x 12 100's x 2 sets x 12 reps (straps) stretch & grip work |
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09-13-2009, 03:54 PM
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#5130 |
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Myostatin Whore
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ME Bench
Good bench day, I felt infinitely better today than I did last Sunday. Friday was my last day at my day job for the summer, school starts Monday. That should help me hopefully get another meal in per day and gain some weight again.
Flat Bench Warmups 45lbs x 20 45lbs x 15 95lbs x 8 135lbs x 6 135lbs x 3 185lbs x 3 (wrist wraps on) 3-Board Press 225lbs x 3 (belt on) 255lbs x 3 285lbs x 3 sets x 3 reps Neutral Grip Cable Rows 4 sets of 8-12 Flat DB Bench 50lbs x 8 70lbs x 6 (wrist wraps on) 80lbs x 3 sets x 6 reps Rope Face Pulls on Lat Pulldown 90lbs x 10 100lbs x 2 sets x 10 reps Mini Band Piston Pushdowns Mini's x 60 Mini's x 40 stretch, rotator cuff work & band pull aparts BW was 205lbs after workout Got vids of board presses, upload later tonight |
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