Sean's going for strength.

Seanp156 · 08-19-2005, 11:30 PM

Yeah, sometimes I get some pain in my elbows too on occasion, but it doesn't really shoot down to my forearm... I got an arm/shoulders/abs workout in tonight, but I don't wanna post it right now, so I'll get to it later. There was a HOT female fitness model that was having a photoshoot of some type at various places around the weight room... I should've asked for HER number

.

Archangel · 08-19-2005, 11:35 PM

Quote:

Originally Posted by Seanp156

I should've asked for HER number

.

DeadBolt · 08-21-2005, 10:07 AM

Now I know I said set your standards high and ask em all....buuuut.....thats like tring to jump over mount everest!

Just teasin bro!

Cris2Blis · 08-21-2005, 11:32 AM

haha DB

HEY SEAN!!!!!! journal/workouts/pics look awesome! i saw a few pages back you asked about talking to the gals at the gym... my advice would be a simple "hey" at some point during your/her workout but not much more than that, especially if you can tell she's serious (some girls on the other hand who don't lift a weight, i can't help ya with) i think your best bet would be to try to be in the parking lot at the same time she is... i suggested that to another guy friend and he said it worked great. that way it's just you and her... not so awkward, and if she's leaving the gym, you'll be on her mind the whole way home!!!

then it's up to her to make a move b/c you got the ball rolling. i'd appreciate that much better than someone just asking for my # in the gym when we've never even had a conversation...

or... you could just approach the hot fitness model and see how that works

Seanp156 · 08-21-2005, 05:25 PM

Quote:

Originally Posted by Cris2Blis

haha DB

HEY SEAN!!!!!! journal/workouts/pics look awesome! i saw a few pages back you asked about talking to the gals at the gym... my advice would be a simple "hey" at some point during your/her workout but not much more than that, especially if you can tell she's serious (some girls on the other hand who don't lift a weight, i can't help ya with) i think your best bet would be to try to be in the parking lot at the same time she is... i suggested that to another guy friend and he said it worked great. that way it's just you and her... not so awkward, and if she's leaving the gym, you'll be on her mind the whole way home!!!

then it's up to her to make a move b/c you got the ball rolling. i'd appreciate that much better than someone just asking for my # in the gym when we've never even had a conversation...

or... you could just approach the hot fitness model and see how that works

Haha, hey DB and Cris, thanks for the advice.... I'm starting to get anxious about college starting... I move in on thursday this week which just seems so soon now, summer flew by... I hope I can adjust quickly. Anyway, here's friday's arm/shoulder/ab w/o.

Friday 8-19-05
Arms/Shoulders/Abs

Superset Dips..........DB standing overheads
BW x 12................35 x 10
BW x 8.................30 x 8

DS Skullcrushers
50lbs 10 reps
45lbs 10 reps

Superset Standing DB Press............DB Lat Raises
30lbs 7 reps................................15lbs 8 reps
25lbs 6 reps...............................12lbs 7 reps

DS Upright Rows (large EZ Curl bar I think weighs 35lbs)
55lbs 8 reps
45lbs 8 reps

Superset CG Pulldowns.............Standing Alternating DB Curls
110lbs 10 reps........................35lbs 12 reps
110lbs 10 reps........................30lbs 12 reps

DS EZ Bar Curls
1st set - 55lbs 8 reps
2nd set - 45lbs 6 reps

Superset
Twisting Decline Situps..............Cable Crunches
BW x 30.................................4th notch from the bottom(no #'s) 20 reps

Rocco32 · 08-21-2005, 05:38 PM

Great w/o Sean!! How do you like Shock week? Good luck with moving in on thursday

Seanp156 · 08-21-2005, 06:17 PM

Thanks Rocco... Shock week's ok, but I don't exactly like low/no RI's. Especially on compound movements... I think overall, power week's my favorite.

DeadBolt · 08-21-2005, 06:41 PM

Quote:

Originally Posted by Seanp156

Thanks Rocco... Shock week's ok, but I don't exactly like low/no RI's. Especially on compound movements... I think overall, power week's my favorite.

Eh power is my least fav I think LOL....I always loved shock week. I don't mind low weights or anything I just love the feeling of supersets, drop sets, triple sets, negatives, forced reps, and all that good stuff LOL!

Good lookin w/o there my friend!!

Seanp156 · 08-21-2005, 09:38 PM

Thanks DB. Don't get me wrong, shock week usually kicks my ass, especially because I often am sore the next day or two even if I don't get sore like that on power and rep range weeks... I guess I just like moving a lot of weight while not cheating...

DeadBolt · 08-21-2005, 09:41 PM

Quote:

Originally Posted by Seanp156

Thanks DB. Don't get me wrong, shock week usually kicks my ass, especially because I often am sore the next day or two even if I don't get sore like that on power and rep range weeks... I guess I just like moving a lot of weight while not cheating...

Yea I use to LOVE lifting real heavy like 2-6 reps. But now and days I guess b/c of my shoulder and all I have no desire to train heavy. I think it scares me a little...just fear hurting my shoulder again ya know!

Seanp156 · 08-21-2005, 10:01 PM

Yeah, for sure... I'm a little scared to go heavy right now on some things because of my hips and shoulders mostly any type of pressing and squats, and somewhat leg press... Basically all I can go heavy on is back day for now. IT IS POWER BACK DAY TOMORROW THOUGH !!!!

DeadBolt · 08-21-2005, 10:11 PM

Quote:

Originally Posted by Seanp156

Yeah, for sure... I'm a little scared to go heavy right now on some things because of my hips and shoulders mostly any type of pressing and squats, and somewhat leg press... Basically all I can go heavy on is back day for now. IT IS POWER BACK DAY TOMORROW THOUGH !!!!

Kick ass then my man!!! Hit some PR's! Yea I am starting off with back tomorrow after a week and a half off. Gonna go nice and light and kick back in with conventional deads. I hit 315 on my rack deads so now its time to cycle all 3 of em in so when I start prrs again I can use all 3 versions. I want to try and BB bench this week again. Been 6 months since I've tried it!

Seanp156 · 08-22-2005, 02:31 AM

Heh, have fun with the BB benching... I hate BB benching conventional style, I usually use more of a powerlifter form when I use a BB. The bar ends up touching around the bottom of my rib cage rather than around my chest... It just doesn't really feel safe/healthy on the joints to touch it farther up.

My diet has kinda sucked the last 2-3 days, so I'm not really sure if I'll be able to get a PR tomorrow or not... We'll see I guess.

b_reed23 · 08-22-2005, 02:30 PM

good luck, Sean!

Seanp156 · 08-22-2005, 03:04 PM

With moving in, with the gym tonight, or both?

Archangel · 08-22-2005, 04:35 PM

With both my Friend!!!

Seanp156 · 08-23-2005, 01:54 AM

Tonight's workout was alright, but not great... Friend came along to the gym with me again. After heavy deadlifts, it's really hard for me to do much else freeweight lifting for my back. My lower back's always killed and BB Rows and BB shrugs are incredibly hard. At one point I was BB rowing 175lbs for 6 reps no problem when I didn't do deads on that day, now 135 feels like a ton.

My Pen didn't work so the reps on shrugs and Pulldowns might be a little off, but they're somewhere around that range give or take 2 reps.

Not related to tonight's w/o, but I kind of want to drop BB squats from my routine... They just don't feel right with my body and I have tons of trouble progressing with them... Would deads, machine squats, and leg press be sufficient compounds for my legs? I mean, the best set of squats I've ever done was 185 x 5 which is very far behind my deads, my max squat it probably 205 or so while my max dead is probably 300-315... That doesn't really seem right to me. I know deads are usually peoples' strongest lift, but it shouldn't be by that much...

8-22-05
Back/Abs

Full Deadlifts (135 & 185 warmup)
1st set - 225lbs 4 reps
2nd set - 245lbs 4 reps
3rd set - 265lbs 3 reps
4th set - 275lbs 2 reps
5th set - 285lbs 2 reps PR (felt SOOOO heavy)

BB Rows
1st set - 135lbs 6 reps
2nd set - 115lbs 6 reps
3rd set - 95lbs 14 reps (dunno...guess 20lbs make a lot of difference rep wise)

BB Shrugs
1st set - 185lbs 6 reps
2nd set - 185lbs 8 reps
3rd set - 185lbs 8 reps

WG Lat Pulldowns
1st set - 120lbs 6 reps
2nd set - 110lbs 12 reps (clicking in shoulders on both sets, but no pain

)

Hanging Leg Raises
1st set - BW x 20
2nd set - BW x 12

Medicine ball situps - BW x 12? Didn't like these at all, felt awkward and no burn...

DeadBolt · 08-23-2005, 07:42 AM

Hey man good lookin w/o my friend!! Conrats on the PR!!

Thats normal for your squats and deads to be different....your body just may not be built for squatting. I takes a long time to get the form down and get good at them. Then one day it all clicks and you progress nicely. If my shoulder didn't bother me on them I would still be doing them!

Rocco32 · 08-23-2005, 01:20 PM

Great w/o Sean. What is bothering you with squats? What problems are developing?

Seanp156 · 08-23-2005, 03:10 PM

Hmm.. I dunno... Last time I did them (thursday last week) my knees have been aching a little, as well my my hips (from strain about 2 months ago). The hips are horrible, but squating, deadlifting and leg pressing seems a little hard on them to do every week. The hips are slowly getting better overall, but the thought of my knees getting worse kind of puts me off as well...

Seanp156 · 08-23-2005, 11:16 PM

Tonight's w/o was alright, but not much special... Just working on getting my pressing strength back up which it seems like it's starting to a little tonight...

Also, tonight was the last w/o at this gym until holidays roll around... Tomorrows an off day and thursday is supposed to be legs, but I'm also moving into my dorm that day. Hopefully I'll be able to find my way to the gym a few blocks from the school.

8-23-05
Chest/Cardio

Flat DB Press
1st set - 50lbs 6 reps
2nd set - 50lbs 6 reps
3rd set - 45lbs 6 reps
4th set - 45lbs 6 reps

DB Incline Press
1st set - 45lbs 8 reps
2nd set - 45lbs 8 reps

DB Flat Flyes (having trouble feeling the mind/muscle connection with these)
1st set - 25lbs 6 reps
2nd set - 20lbs 6 reps
3rd set - 20lbs 6 reps

Weighted Dips (Tried them for the first tonight and like em, might make them a regular part of my routine... Took me about 20 seconds to figure it out, but I guess it's pretty self explanatory)
1st set BW + 10lbs 6 reps
2nd set BW + 10lbs 4 reps

Cardio - 15 minutes elliptical, increasing hill course, 8 resistance, 220 cals, 1.57 miles

DeadBolt · 08-24-2005, 07:40 AM

Heya bud good lookin w/o there my friend! Wit the fly's try and keep the motion very slow. I use to have the same problem as you b/c I would just let the db's drop then try to bring them back together. I've found that if I went very slow and got a really good negative that the concentric movement was much more stable and productive.

Also try not to let your shoulders rotate at all....keep everything tight and in the same plane of motion.

Seanp156 · 08-24-2005, 12:20 PM

I always do em really slow and controlled on the negative... I just have trouble feeling it in my chest. Maybe I am rotating my shoulders and not giving it a second thought.

Archangel · 08-24-2005, 04:25 PM

Solid w/o there Brother Sean!!! When I do flyes I would only go up about 3/4 of the way, imagining I was flexing my chest like I was on stage, really helps you focus in on the pecs, hope that helps!!! w/o is looking great my Friend, keep it up and Kudos on the Dips!!!

Rocco32 · 08-25-2005, 06:06 AM

Great w/o Sean! So are you stronger on the incline DB than the flat bench? I always had trouble doing flyes with DB's. I had better luck on those machine flyes.

Seanp156 · 08-25-2005, 05:20 PM

Eh, I wouldn't really say I'm stronger on incline at all... I probably could've started flat with higher weight, but with my shoulder I don't wanna push it too fast... Also, the last couple sets of the 45's on flat I wanted to save some energy for the inclines.

08-19-2005, 11:30 PM	#691
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Yeah, sometimes I get some pain in my elbows too on occasion, but it doesn't really shoot down to my forearm... I got an arm/shoulders/abs workout in tonight, but I don't wanna post it right now, so I'll get to it later. There was a HOT female fitness model that was having a photoshoot of some type at various places around the weight room... I should've asked for HER number .
	My Journal

08-21-2005, 10:07 AM	#693
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Now I know I said set your standards high and ask em all....buuuut.....thats like tring to jump over mount everest! Just teasin bro!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-21-2005, 11:32 AM	#694
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	haha DB HEY SEAN!!!!!! journal/workouts/pics look awesome! i saw a few pages back you asked about talking to the gals at the gym... my advice would be a simple "hey" at some point during your/her workout but not much more than that, especially if you can tell she's serious (some girls on the other hand who don't lift a weight, i can't help ya with) i think your best bet would be to try to be in the parking lot at the same time she is... i suggested that to another guy friend and he said it worked great. that way it's just you and her... not so awkward, and if she's leaving the gym, you'll be on her mind the whole way home!!! then it's up to her to make a move b/c you got the ball rolling. i'd appreciate that much better than someone just asking for my # in the gym when we've never even had a conversation... or... you could just approach the hot fitness model and see how that works
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

08-21-2005, 05:38 PM	#696
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o Sean!! How do you like Shock week? Good luck with moving in on thursday
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-21-2005, 06:17 PM	#697
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks Rocco... Shock week's ok, but I don't exactly like low/no RI's. Especially on compound movements... I think overall, power week's my favorite.
	My Journal

08-21-2005, 09:38 PM	#699
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Thanks DB. Don't get me wrong, shock week usually kicks my ass, especially because I often am sore the next day or two even if I don't get sore like that on power and rep range weeks... I guess I just like moving a lot of weight while not cheating...
	My Journal

08-21-2005, 10:01 PM	#701
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Yeah, for sure... I'm a little scared to go heavy right now on some things because of my hips and shoulders mostly any type of pressing and squats, and somewhat leg press... Basically all I can go heavy on is back day for now. IT IS POWER BACK DAY TOMORROW THOUGH !!!!
	My Journal

08-22-2005, 02:31 AM	#703
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Heh, have fun with the BB benching... I hate BB benching conventional style, I usually use more of a powerlifter form when I use a BB. The bar ends up touching around the bottom of my rib cage rather than around my chest... It just doesn't really feel safe/healthy on the joints to touch it farther up. My diet has kinda sucked the last 2-3 days, so I'm not really sure if I'll be able to get a PR tomorrow or not... We'll see I guess.
	My Journal

08-22-2005, 02:30 PM	#704
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	good luck, Sean!
	My Journal!

08-22-2005, 03:04 PM	#705
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	With moving in, with the gym tonight, or both?
	My Journal

08-22-2005, 04:35 PM	#706
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	With both my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-23-2005, 01:54 AM	#707
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Power:Back Tonight's workout was alright, but not great... Friend came along to the gym with me again. After heavy deadlifts, it's really hard for me to do much else freeweight lifting for my back. My lower back's always killed and BB Rows and BB shrugs are incredibly hard. At one point I was BB rowing 175lbs for 6 reps no problem when I didn't do deads on that day, now 135 feels like a ton. My Pen didn't work so the reps on shrugs and Pulldowns might be a little off, but they're somewhere around that range give or take 2 reps. Not related to tonight's w/o, but I kind of want to drop BB squats from my routine... They just don't feel right with my body and I have tons of trouble progressing with them... Would deads, machine squats, and leg press be sufficient compounds for my legs? I mean, the best set of squats I've ever done was 185 x 5 which is very far behind my deads, my max squat it probably 205 or so while my max dead is probably 300-315... That doesn't really seem right to me. I know deads are usually peoples' strongest lift, but it shouldn't be by that much... 8-22-05 Back/Abs Full Deadlifts (135 & 185 warmup) 1st set - 225lbs 4 reps 2nd set - 245lbs 4 reps 3rd set - 265lbs 3 reps 4th set - 275lbs 2 reps 5th set - 285lbs 2 reps PR (felt SOOOO heavy) BB Rows 1st set - 135lbs 6 reps 2nd set - 115lbs 6 reps 3rd set - 95lbs 14 reps (dunno...guess 20lbs make a lot of difference rep wise) BB Shrugs 1st set - 185lbs 6 reps 2nd set - 185lbs 8 reps 3rd set - 185lbs 8 reps WG Lat Pulldowns 1st set - 120lbs 6 reps 2nd set - 110lbs 12 reps (clicking in shoulders on both sets, but no pain ) Hanging Leg Raises 1st set - BW x 20 2nd set - BW x 12 Medicine ball situps - BW x 12? Didn't like these at all, felt awkward and no burn...
	My Journal

08-23-2005, 07:42 AM	#708
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Hey man good lookin w/o my friend!! Conrats on the PR!! Thats normal for your squats and deads to be different....your body just may not be built for squatting. I takes a long time to get the form down and get good at them. Then one day it all clicks and you progress nicely. If my shoulder didn't bother me on them I would still be doing them!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-23-2005, 01:20 PM	#709
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o Sean. What is bothering you with squats? What problems are developing?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-23-2005, 03:10 PM	#710
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Hmm.. I dunno... Last time I did them (thursday last week) my knees have been aching a little, as well my my hips (from strain about 2 months ago). The hips are horrible, but squating, deadlifting and leg pressing seems a little hard on them to do every week. The hips are slowly getting better overall, but the thought of my knees getting worse kind of puts me off as well...
	My Journal

08-23-2005, 11:16 PM	#711
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Power: Chest Tonight's w/o was alright, but not much special... Just working on getting my pressing strength back up which it seems like it's starting to a little tonight... Also, tonight was the last w/o at this gym until holidays roll around... Tomorrows an off day and thursday is supposed to be legs, but I'm also moving into my dorm that day. Hopefully I'll be able to find my way to the gym a few blocks from the school. 8-23-05 Chest/Cardio Flat DB Press 1st set - 50lbs 6 reps 2nd set - 50lbs 6 reps 3rd set - 45lbs 6 reps 4th set - 45lbs 6 reps DB Incline Press 1st set - 45lbs 8 reps 2nd set - 45lbs 8 reps DB Flat Flyes (having trouble feeling the mind/muscle connection with these) 1st set - 25lbs 6 reps 2nd set - 20lbs 6 reps 3rd set - 20lbs 6 reps Weighted Dips (Tried them for the first tonight and like em, might make them a regular part of my routine... Took me about 20 seconds to figure it out, but I guess it's pretty self explanatory) 1st set BW + 10lbs 6 reps 2nd set BW + 10lbs 4 reps Cardio - 15 minutes elliptical, increasing hill course, 8 resistance, 220 cals, 1.57 miles
	My Journal

08-24-2005, 07:40 AM	#712
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya bud good lookin w/o there my friend! Wit the fly's try and keep the motion very slow. I use to have the same problem as you b/c I would just let the db's drop then try to bring them back together. I've found that if I went very slow and got a really good negative that the concentric movement was much more stable and productive. Also try not to let your shoulders rotate at all....keep everything tight and in the same plane of motion.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

08-24-2005, 12:20 PM	#713
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	I always do em really slow and controlled on the negative... I just have trouble feeling it in my chest. Maybe I am rotating my shoulders and not giving it a second thought.
	My Journal

08-24-2005, 04:25 PM	#714
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Solid w/o there Brother Sean!!! When I do flyes I would only go up about 3/4 of the way, imagining I was flexing my chest like I was on stage, really helps you focus in on the pecs, hope that helps!!! w/o is looking great my Friend, keep it up and Kudos on the Dips!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-25-2005, 06:06 AM	#715
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o Sean! So are you stronger on the incline DB than the flat bench? I always had trouble doing flyes with DB's. I had better luck on those machine flyes.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-25-2005, 05:20 PM	#716
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Eh, I wouldn't really say I'm stronger on incline at all... I probably could've started flat with higher weight, but with my shoulder I don't wanna push it too fast... Also, the last couple sets of the 45's on flat I wanted to save some energy for the inclines.
	My Journal