Sean's going for strength.

DeadBolt · 08-08-2005, 09:54 AM

Heya sean good lookin w/o! Getting stronger!

You mentioned how the shoulder and hip hurt before the w/o but are fine after you workout....that means your in the first stages of a muscle strain. Now this either means you have injured it moved to the second stage and you are now back to the first stage b/c you are healing or you never went past it. This is the time to be most carefull with it and really work the hardest on it to rehab and get better.

Seanp156 · 08-08-2005, 10:43 AM

Hmm... So maybe I should lay off the presses and squats this week?

DeadBolt · 08-08-2005, 11:41 AM

Quote:

Originally Posted by Seanp156

Hmm... So maybe I should lay off the presses and squats this week?

Not sure how hard your goin at it but I woldn't max out!!

Seanp156 · 08-08-2005, 12:29 PM

LOL, I've never maxed out before any don't plan to until I start a pure strength routine from SF. I'll just stick with light DB presses and machine squats this week.

Archangel · 08-08-2005, 04:40 PM

Sounds like a solid plan Brother Sean!!! Take it easy and heal properly!!!

Seanp156 · 08-08-2005, 11:59 PM

Overall, today's workout was very good, nice mind/muscle connections on all lifts. Only bad thing was my hip started aching after a couple sets of deadlifts... I did rehab work for it earlier, and after I stretched... Icing now...

8-8-05
Back/Abs/Cardio

Full Deadlifts
1st set - 225lbs 4 reps
2nd set - 245lbs 4 reps PR
3rd set - 265lbs 2 reps PR
4th set - 275lbs 2 reps PR
5th set - 225lbs 3 reps (exhausted at this point)

WG Lat Pulldowns
1st set - 100lbs 10 reps
2nd set - 110lbs 12 reps

Machine Rows (found a machine row I actually like the feel of)
1st set - 110lbs 9 reps
2nd set - 90lbs 13 reps
3rd set - 70lbs 15 reps

Cable Rows
1st set - 80lbs 9 reps
2nd set - 60lbs 12 reps (too light)
3rd set - 70lbs 15 reps

DB Shrugs
1st set - 60lbs 9 reps
*long break* talking to a friend

2nd set - 50lbs 15 reps

Hanging Leg Raises
1st set - BW x 20 reps
2nd set - BW x 20 reps

Cable Crunches
1st set - 120lbs 16 reps
2nds et - 110lbs 14 reps

Cardio - 30 minutes elliptical, 8 resistance, interval course, 380.6 cals, 2.74 miles

stretch

hip rehab work.

gwcaton · 08-09-2005, 06:39 AM

Congrats on the PR's Sean

b_reed23 · 08-09-2005, 12:37 PM

great job on the DL!!

Pylon · 08-09-2005, 01:36 PM

Nice work, Sea. Congrats on the PRs!

Seanp156 · 08-09-2005, 02:06 PM

Thanks all.

DeadBolt · 08-09-2005, 10:10 PM

Heya bud good work on those DL's!! Looks like you have a nack for it!!

Seanp156 · 08-09-2005, 11:37 PM

Thanks Deadbolt. Yeah, ever since a friend encouraged me to go heavier and do less reps I've been doing pretty well on them. Also, my lower back is never sore in a bad way like it was when I was doing 6-12 reps with lighter weight. I think the lower reps + heavier weight ups the intensity and concentration a lot more for me, and is better in the long run.

I just wish my squats and presses weren't so pathetic compared to my deads

.

Today's w/o was alright. My strength wasn't really there at all, I'm not really sure what exactly it was, but I've felt kinda tired all day, and only had 3 fairly small meals before my workout. The RI's were pretty low, I'd say I got the weight portion of my W/O done in maybe 25-30 mins. I guess it might be a good thing my strength wasn't there tonight, that way I was discouraged to go too heavy so I could take it easy on my shoulders. Still....Flat Pressing the 45's for 5 reps when I was doing the 65's for 5 sucks...

Just a random question... Isn't it kind of improper etiquette to ask for a girl # etc at the gym? I mean, sometimes it's damn tempting when you see some of them there.

Billie and Cris' opinion on the matter would be appreciated

.

8-9-05
Chest/Cardio

Decline DB Presses (really hard to get in position by myself with the weights in hand... this decline bench is a little narrower and more unstable than the one at the old rec center...)
1st set - 40lbs 9 reps
2nd set - 35lbs 12 reps
3rd set - 35lbs 12 reps

Flat DB Presses
1st set - 45lbs 5 reps (ughhh too heavy for RR week)
2nd set - 35lbs 10 reps

Flat DB Flyes
1st set - 25lbs 9 reps
2nd set - 20lbs 12 reps

Cable Flyes
1st set - 40lbs 9 reps
2nd set - 40lbs 12 reps
3rd set - 30lbs 15 reps

Cardio - 30 mins biking, random hill course, 10/20 resistance, 177 cals, 6.60 miles, 15.1 avg mph.

DeadBolt · 08-10-2005, 09:17 AM

I hear ya on the low reps with deads....but I would still try to incorporate some more reps or your stamina goes to shit!

My presses always sucked....I could never bench for the life of me. I use to squat really good and got some decent weight up until I hurt myself so now I go really light with my squats until my body can hold the load.

Hey don't sweat the presses! Many are the same way but once you get better and are able to put more effort into the w/o's without pain your muscle memory will kick in and your strength will be back in no time!

Hey if I didn't have a girlfriend already I would def go for some #'s....hell I could have gotten numbers but I had to back off. They were the one staring at me lol.

Good lookin RR week bud! I can wait for a few more weeks then I'lll start prrs again!!

Seanp156 · 08-10-2005, 11:45 AM

Thanks DB, yeah prrs is good for variety, but sometimes I feel like I'd almost rather do the same thing each week for 8-9 weeks... Providing my strains are little better I'd like to start a strength/powerlifting routine from SF. Right now my shoulders feel great for the most part, but my right hip's bothering me... Anyway, today's an off day, so I can take it easy.

DeadBolt · 08-10-2005, 11:51 AM

Quote:

Originally Posted by Seanp156

Thanks DB, yeah prrs is good for variety, but sometimes I feel like I'd almost rather do the same thing each week for 8-9 weeks... Providing my strains are little better I'd like to start a strength/powerlifting routine from SF. Right now my shoulders feel great for the most part, but my right hip's bothering me... Anyway, today's an off day, so I can take it easy.

Yea give it plenty of time and gradually work your way into lifting heavier (4-6 reps) do that for a little bit then go to SF. Its easy to go heavy for a day or two then go back to reps but when you have no choice but to go heavy day in and out you don't want any of your old problems coming back to bite you in the ass ya know?

My plans are to go to prrs in a month or so....then stick to that for the remainder of the year. And my hopes are the power weeks will get me back in the swing of things so I can start something along the lines of westside come january time.

Archangel · 08-10-2005, 12:48 PM

Holy cow, look at those PR's!!! Last 2 w/o where great Brother Sean, keep it up!!! Hows it goin?

b_reed23 · 08-10-2005, 12:58 PM

I think it would be fine for you to ask for a phone #!! I would start off talking to them first, and making conversation, and see if things "click" and then ask for it...what could it hurt??

Seanp156 · 08-10-2005, 01:42 PM

Quote:

Originally Posted by Archangel

Holy cow, look at those PR's!!! Last 2 w/o where great Brother Sean, keep it up!!! Hows it goin?

Weren't any PR's last night, but yeah monday was a good time

. It's going alright, for whatever reason I'm kinda tired today. Good thing it's not a gym day. Right hip's bothering me a bit... I think between cardio 3 times a week, deadlifts, squats and leg press I'm probably working it too hard... I can't really decide what to cut back on though. I guess light weight machine squats, and lighter weight on the leg press...

Quote:

Originally Posted by b_reed23

I think it would be fine for you to ask for a phone #!! I would start off talking to them first, and making conversation, and see if things "click" and then ask for it...what could it hurt??

Really? I dunno, if other people are like me in the gym, I generally don't like being bothered... When I talk to people I know there it's always between exercises so I don't lose the intensity between sets you know?

Pylon · 08-10-2005, 01:50 PM

Quote:

Originally Posted by Seanp156

Really? I dunno, if other people are like me in the gym, I generally don't like being bothered... When I talk to people I know there it's always between exercises so I don't lose the intensity between sets you know?

Maybe you can time you shedule right and "happen" to meet in the lobby on the way in/out?

Seanp156 · 08-10-2005, 02:16 PM

Quote:

Originally Posted by Pylon

Maybe you can time you shedule right and "happen" to meet in the lobby on the way in/out?

Hahaha, well there isn't exactly a lobby, just a front desk in the middle of the gym area and locker rooms...

Archangel · 08-10-2005, 05:29 PM

Maybe "arrange" it to where you need the same piece of equipment she needs or one by it!!!

Seanp156 · 08-10-2005, 05:41 PM

Hmmm... That's not incredibly likely either because the time I go, there aren't many people at the gym. Although, I could just pretend... At the same time, I don't really mind just walking up and asking even if it does seem a little random

.

Archangel · 08-10-2005, 06:52 PM

Then walk right up to her my Friend, thats prolly your best bet anyway!!!

Seanp156 · 08-10-2005, 07:52 PM

It's funny how you keep saying "her" when there's more than one

.
I gotta think at the same time... Maybe I don't wanna get involved yet since I'm going to college in a few weeks, there's gonna be plenty opportunity there as well

.

Archangel · 08-10-2005, 07:56 PM

Quote:

Originally Posted by Seanp156

It's funny how you keep saying "her" when there's more than one

.
I gotta think at the same time... Maybe I don't wanna get involved yet since I'm going to college in a few weeks, there's gonna be plenty opportunity there as well

.

More than one?

You Stud!!!

BBgirl · 08-10-2005, 08:00 PM

Great work Sean. Carefull with the hip. Make sure you strech your ITB well too.

I don't see any problem with asking for "their" (LOL Just not all at once, ya know

)
#'s at the gym, just don't do something cliche, like offer to help empty a machine, or something.

08-08-2005, 09:54 AM	#631
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya sean good lookin w/o! Getting stronger! You mentioned how the shoulder and hip hurt before the w/o but are fine after you workout....that means your in the first stages of a muscle strain. Now this either means you have injured it moved to the second stage and you are now back to the first stage b/c you are healing or you never went past it. This is the time to be most carefull with it and really work the hardest on it to rehab and get better.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-08-2005, 10:43 AM	#632
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Hmm... So maybe I should lay off the presses and squats this week?
	My Journal

08-08-2005, 12:29 PM	#634
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	LOL, I've never maxed out before any don't plan to until I start a pure strength routine from SF. I'll just stick with light DB presses and machine squats this week.
	My Journal

08-08-2005, 04:40 PM	#635
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Sounds like a solid plan Brother Sean!!! Take it easy and heal properly!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-08-2005, 11:59 PM	#636
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Rep Range: Back Overall, today's workout was very good, nice mind/muscle connections on all lifts. Only bad thing was my hip started aching after a couple sets of deadlifts... I did rehab work for it earlier, and after I stretched... Icing now... 8-8-05 Back/Abs/Cardio Full Deadlifts 1st set - 225lbs 4 reps 2nd set - 245lbs 4 reps PR 3rd set - 265lbs 2 reps PR 4th set - 275lbs 2 reps PR 5th set - 225lbs 3 reps (exhausted at this point) WG Lat Pulldowns 1st set - 100lbs 10 reps 2nd set - 110lbs 12 reps Machine Rows (found a machine row I actually like the feel of) 1st set - 110lbs 9 reps 2nd set - 90lbs 13 reps 3rd set - 70lbs 15 reps Cable Rows 1st set - 80lbs 9 reps 2nd set - 60lbs 12 reps (too light) 3rd set - 70lbs 15 reps DB Shrugs 1st set - 60lbs 9 reps long break talking to a friend 2nd set - 50lbs 15 reps Hanging Leg Raises 1st set - BW x 20 reps 2nd set - BW x 20 reps Cable Crunches 1st set - 120lbs 16 reps 2nds et - 110lbs 14 reps Cardio - 30 minutes elliptical, 8 resistance, interval course, 380.6 cals, 2.74 miles stretch hip rehab work.
	My Journal

08-09-2005, 06:39 AM	#637
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Congrats on the PR's Sean
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-09-2005, 12:37 PM	#638
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	great job on the DL!!
	My Journal!

08-09-2005, 01:36 PM	#639
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice work, Sea. Congrats on the PRs!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

08-09-2005, 02:06 PM	#640
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks all.
	My Journal

08-09-2005, 10:10 PM	#641
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya bud good work on those DL's!! Looks like you have a nack for it!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-09-2005, 11:37 PM	#642
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Rep Range: Chest Thanks Deadbolt. Yeah, ever since a friend encouraged me to go heavier and do less reps I've been doing pretty well on them. Also, my lower back is never sore in a bad way like it was when I was doing 6-12 reps with lighter weight. I think the lower reps + heavier weight ups the intensity and concentration a lot more for me, and is better in the long run. I just wish my squats and presses weren't so pathetic compared to my deads . Today's w/o was alright. My strength wasn't really there at all, I'm not really sure what exactly it was, but I've felt kinda tired all day, and only had 3 fairly small meals before my workout. The RI's were pretty low, I'd say I got the weight portion of my W/O done in maybe 25-30 mins. I guess it might be a good thing my strength wasn't there tonight, that way I was discouraged to go too heavy so I could take it easy on my shoulders. Still....Flat Pressing the 45's for 5 reps when I was doing the 65's for 5 sucks... Just a random question... Isn't it kind of improper etiquette to ask for a girl # etc at the gym? I mean, sometimes it's damn tempting when you see some of them there. Billie and Cris' opinion on the matter would be appreciated . 8-9-05 Chest/Cardio Decline DB Presses (really hard to get in position by myself with the weights in hand... this decline bench is a little narrower and more unstable than the one at the old rec center...) 1st set - 40lbs 9 reps 2nd set - 35lbs 12 reps 3rd set - 35lbs 12 reps Flat DB Presses 1st set - 45lbs 5 reps (ughhh too heavy for RR week) 2nd set - 35lbs 10 reps Flat DB Flyes 1st set - 25lbs 9 reps 2nd set - 20lbs 12 reps Cable Flyes 1st set - 40lbs 9 reps 2nd set - 40lbs 12 reps 3rd set - 30lbs 15 reps Cardio - 30 mins biking, random hill course, 10/20 resistance, 177 cals, 6.60 miles, 15.1 avg mph.
	My Journal

08-10-2005, 09:17 AM	#643
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	I hear ya on the low reps with deads....but I would still try to incorporate some more reps or your stamina goes to shit! My presses always sucked....I could never bench for the life of me. I use to squat really good and got some decent weight up until I hurt myself so now I go really light with my squats until my body can hold the load. Hey don't sweat the presses! Many are the same way but once you get better and are able to put more effort into the w/o's without pain your muscle memory will kick in and your strength will be back in no time! Hey if I didn't have a girlfriend already I would def go for some #'s....hell I could have gotten numbers but I had to back off. They were the one staring at me lol. Good lookin RR week bud! I can wait for a few more weeks then I'lll start prrs again!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-10-2005, 11:45 AM	#644
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks DB, yeah prrs is good for variety, but sometimes I feel like I'd almost rather do the same thing each week for 8-9 weeks... Providing my strains are little better I'd like to start a strength/powerlifting routine from SF. Right now my shoulders feel great for the most part, but my right hip's bothering me... Anyway, today's an off day, so I can take it easy.
	My Journal

08-10-2005, 12:48 PM	#646
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Holy cow, look at those PR's!!! Last 2 w/o where great Brother Sean, keep it up!!! Hows it goin?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2005, 12:58 PM	#647
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	I think it would be fine for you to ask for a phone #!! I would start off talking to them first, and making conversation, and see if things "click" and then ask for it...what could it hurt??
	My Journal!

08-10-2005, 05:29 PM	#651
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Maybe "arrange" it to where you need the same piece of equipment she needs or one by it!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2005, 05:41 PM	#652
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Hmmm... That's not incredibly likely either because the time I go, there aren't many people at the gym. Although, I could just pretend... At the same time, I don't really mind just walking up and asking even if it does seem a little random .
	My Journal

08-10-2005, 06:52 PM	#653
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Then walk right up to her my Friend, thats prolly your best bet anyway!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2005, 07:52 PM	#654
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	It's funny how you keep saying "her" when there's more than one . I gotta think at the same time... Maybe I don't wanna get involved yet since I'm going to college in a few weeks, there's gonna be plenty opportunity there as well .
	My Journal

08-10-2005, 08:00 PM	#656
BBgirl Registered User Join Date: Jun 2005 Location: Canada Posts: 56 Photos: 4	Great work Sean. Carefull with the hip. Make sure you strech your ITB well too. I don't see any problem with asking for "their" (LOL Just not all at once, ya know ) #'s at the gym, just don't do something cliche, like offer to help empty a machine, or something.