Sean's going for strength.

Seanp156 · 05-10-2005, 03:24 PM

Today's workout was very tough... It's very hot an humid out and that didn't exactly work the best for my first shock day ever!

The total workout time from the time I got in the gym to the time I left was pretty long. Longer than I would like at about 1 hour, 45 mins and I didn't mess around, or take long RI's at all either. Between sets, the longest I would take would be two minutes, usually around 1. And of course, no breaks during super sets except getting it set up, same with dropsets.

I left sweating like a pig, and could hardly pure the milk for my protein shake when I got home

.

Tuesday

5-10-05

Chest/Triceps/Shoulders/Abs

Super Set: DB Decline Flyes…Decline DB Bench

1st set: 20lbs 10 reps…….40lbs 10 reps

2nd set: 15lbs 10 reps……..40lbs 8 reps

Super Set: Incline DB Bench…Cable Crossovers

1st set: 35lbs 8 reps……….25lbs 10 reps

2nd set: 30lbs 8 reps………25lbs 8 reps

Dropset: DB Flat Bench

1st set: 40lbs 8 reps

2nd set: 35lbs 7 reps

3rd set: 30lbs 8 reps

4th set: 25lbs 8 reps

Super set: DB Arnold Press…Standing Lat Raises

1st set: 25lbs 8 reps………15lbs 9 reps

2nd set: 25lbs 9 reps……….15lbs 9 reps

Super set: seated rear lat raises…DB Military press

1st set: 10lbs 10 reps………..30lbs 9 reps

Dropset: Upright Rows

1st set: 45lbs 10 reps

2nd set: 40lbs 8 reps

3rd set: 35lbs 8 reps

4th set: 35lbs 8 reps

Super set: CG Bench press…Skull Crushers

1st set: 95lbs 10 reps……45lbs 10 reps (could’ve used more for both)

Super set: BW Dips...kickbacks

1st set: 6 reps……15lbs 9 reps

Dropset: Cable Tricep Pushdowns

1st set: 80lbs 10 reps

2nd set: 70lbs 8 reps

3rd set: 65lbs 8 reps

4th set: 60lbs 6 reps

Decline Reverse situps

1st set: 30 reps

2nd set: 20 reps

Vertical Hip Raises

1st set – 15 reps

2nd set – 15 reps

Cardio – 10 mins on stairmaster.

gwcaton · 05-10-2005, 04:15 PM

looks like you really tore it up today

Just wait until leg day

Seanp156 · 05-10-2005, 04:25 PM

Quote:

Originally Posted by gwcaton

looks like you really tore it up today

Just wait until leg day

Yeah, I was exhausted, but I just don't like the fact that I can't do as much weight as I can on power week. It makes me feel like I'm limiting myself somehow, even though the workout goals are totally different. But I guess that's the whole point of having a power week eh?

As for leg day.....Yeah....I can't wait.....

Archangel · 05-10-2005, 04:55 PM

Awesome w/o there Brother!!! I agree with Gary, Leg day is another story!!!

shiznit2169 · 05-10-2005, 06:34 PM

where do you live seanp?

if you lift at your local gym, shouldnt they have AC? If not im assuming u lift at home? ..ive never heard of a gym being hot and humid .. usually gyms are cool and have ac + music like my gym does

Seanp156 · 05-10-2005, 06:44 PM

I'm lifting at a gym, and they do have A/C, but I'm wondering if it wasn't working or something? It is REALLY humid today though, so maybe it can carry over indoors a bit?

And Arch...You and Garry are scaring me away from leg day now

I was going to try and get some school work done tonight, but I'm a zombie after today's workout, so that'll have to wait until tomorrow... Mostly focusing on eating and staying awake until bed time hahaha

Archangel · 05-10-2005, 06:53 PM

Quote:

Originally Posted by Seanp156

And Arch...You and Garry are scaring me away from leg day now

Now now Mister, If you wanna dance, YOU gotta pay the band!!!

Just kidding!!! You can do it, and I can't wait to see the numbers you throw around!!!

Seanp156 · 05-10-2005, 06:59 PM

Quote:

Originally Posted by Archangel

Now now Mister, If you wanna dance, YOU gotta pay the band!!!

Just kidding!!! You can do it, and I can't wait to see the numbers you throw around!!!

Lol, I don't think I'd consider skipping, I'm just not exactly looking forward to it now. Also it's shock week, so I don't know if there are going to be much numbers being thrown around

! It's amazing how much less weight you can do with little or no RI's and isolation exercises in the middle of compound lifts.

After today, I'm concerned I'll be too exhausted after leg day(Thursday) to write my essay and do my reading assignment due Friday !! Maybe a couple hour nap after working out will help

Also, as soon as school's out and I have a little more time, I'll probably switch to a 4 day split and take shoulders off chest day and group them with something else. I don't really have many ideas for this yet, but I think it'd be good to seperate them if I can.

Thanks for the encouragement guys, it helps

b_reed23 · 05-11-2005, 12:22 PM

looking great sean!! I know you don't beleive me..but when you can't pour your milk without spilling it, it's a good sign!! lol...

Seanp156 · 05-11-2005, 12:46 PM

Thanks

Haha, yeah I didn't quite spill it, but it was hard to not spill it none-the-less.

LW83 · 05-11-2005, 01:24 PM

My gym was freaki'n humid yesterday too! I think it's from all the hot ladies

Seanp156 · 05-11-2005, 03:12 PM

Quote:

Originally Posted by LW83

My gym was freaki'n humid yesterday too! I think it's from all the hot ladies

Haha, it could be

.

Archangel · 05-11-2005, 06:50 PM

Hey, wheres the leg numbers???

Seanp156 · 05-11-2005, 07:25 PM

Leg day isn't until tomorrow (thursday)

LW83 · 05-11-2005, 07:31 PM

That's my leg day too! wanna have a squat comp ?

Archangel · 05-11-2005, 07:33 PM

Quote:

Originally Posted by Seanp156

Leg day isn't until tomorrow (thursday)

Seanp156 · 05-11-2005, 08:52 PM

Quote:

Originally Posted by LW83

That's my leg day too! wanna have a squat comp ?

As long as I can use lighter weight and I'm still able to win somehow

Actually, I'm not sure if I'll be doing normal squats tomorrow....I'm not even sure what I'm doing yet for shock/legs !!! I need to add some exercises.

Seanp156 · 05-12-2005, 02:19 PM

Alright, here's the leg day... Overall it was decent I suppose, but I have some questions. Garry, you do BB hack squats right? Is it normal to only be able to do about 1/2 of what you squat normally to parallel b/c I find 85-95lbs very difficult for me.

Also, no matter what I did, I wasn't really able to totally fatigue my legs today. When I was doing the exercise it felt great and burned, as well as shortly after, but after about 20 seconds of walking around they don't feel that bad. I even threw in the leg press to pretty much failure at the end to try and finish everything off. My legs are tired, but I want them to be in pain !

Of course, I could be talking too soon, they'll probably be killing tomorrow.

Thursday

5-12-05

Legs

Super set: Hack squats…..Leg Extensions 2x 8-10

1st set: 85lbs 8 reps…..100lbs 10 reps

2nd set: 85lbs 8 reps…..100lbs 8 reps

Drop set: DB Lunges

1st set: 30lbs 12 reps

2nd set: 25lbs 8 reps

3rd set: 20lbs 8 reps

4th set: 20lbs 8 reps

Super set: Leg Curls……….SLDL

1st set: 100lbs 10 reps….115lbs 10 reps

2nd set: 110lbs 10 reps….115lbs 10 reps

Drop set: Single Leg Leg Curls

1st set: 55lbs 10 reps (each leg)

2nd set: 50lbs 8 reps

3rd set: 45lbs 8 reps

4th set: 40lbs 8 reps

Super set: Seated Calf Raises………DB Calf Raises

1st set: 160lbs 10 reps…………..60lbs 10 reps

2nd set: 160lbs 10 reps…………..65lbs 10 reps

Drop set: DB Calf Raises

1st set: 60lbs 14 reps

2nd set: 55lbs 8 reps

3rd set: 50lbs 8 reps

4th set: 45lbs 9 reps

Leg Press: 270lbs 14 reps

gwcaton · 05-12-2005, 05:32 PM

Sean,

For me , yes I used about half of what I squat for BB hack squats . So i guess that makes it normal , as long as we don't ask anybody else . LOL

And I'm sure you will feel it tomorrow or next day

Seanp156 · 05-12-2005, 05:44 PM

Quote:

Originally Posted by gwcaton

Sean,

For me , yes I used about half of what I squat for BB hack squats . So i guess that makes it normal , as long as we don't ask anybody else . LOL

And I'm sure you will feel it tomorrow or next day

Lol, I'm sure it's normal then

Yeah, hopefully I will feel it more painfully tomorrow, now it's just... After I've been sitting a while, it feels really weird to get up and walk and going up the stairs is a little weird too.

Also, for back day, what should I superset deadlifts with? I'm thinking either shrugs or hyper extensions, but I'm not really sure. Maybe hypers and then dropset shrugs?

Archangel · 05-12-2005, 06:07 PM

Brother Sean, That was a incredible looking w/o there!!! Great job, now just wait till a couple days, you'll feel like you HAMMERED them

Seanp156 · 05-12-2005, 07:04 PM

Quote:

Originally Posted by Archangel

Brother Sean, That was a incredible looking w/o there!!! Great job, now just wait till a couple days, you'll feel like you HAMMERED them

Thanks arch

, now I can't wait for back day and then on to my favorite, power week

On another note, I got a dentist appointment tomorrow to get some cavities taken care of.... Don't ask how I got them, I have no clue. Friday the 13th tomorrow and I have a dentist appointment of all things....GREAT

gwcaton · 05-12-2005, 08:09 PM

Quote:

Originally Posted by Seanp156

Lol, I'm sure it's normal then

Yeah, hopefully I will feel it more painfully tomorrow, now it's just... After I've been sitting a while, it feels really weird to get up and walk and going up the stairs is a little weird too.

Also, for back day, what should I superset deadlifts with? I'm thinking either shrugs or hyper extensions, but I'm not really sure. Maybe hypers and then dropset shrugs?

Do your deads Angel - style

after each rep while you are in the upright position do a shrug. Instant super set . Kill 2 birds with one stone.

For your ds i like cg seated cable rows

wouldn't do hypers since you've already done a lower back exercise.

Seanp156 · 05-13-2005, 09:11 AM

Both the cable machines at the gym are cable crossovers, so I'd have to put a bench in between to do them seated. I did this for a while, but it takes up the whole cable crossover section even though I'm only using one side. The last time I did that, some 30 something guy seemed to be a little annoyed by it, so what should I do?

gwcaton · 05-13-2005, 11:21 AM

Quote:

Originally Posted by Seanp156

Both the cable machines at the gym are cable crossovers, so I'd have to put a bench in between to do them seated. I did this for a while, but it takes up the whole cable crossover section even though I'm only using one side. The last time I did that, some 30 something guy seemed to be a little annoyed by it, so what should I do?

Just about anything would do , bent over rows. db rows, pulldowns, chin ups . Take your pick

05-10-2005, 03:24 PM	#61
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	Shock: Chest/Triceps/Shoulders BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Today's workout was very tough... It's very hot an humid out and that didn't exactly work the best for my first shock day ever! The total workout time from the time I got in the gym to the time I left was pretty long. Longer than I would like at about 1 hour, 45 mins and I didn't mess around, or take long RI's at all either. Between sets, the longest I would take would be two minutes, usually around 1. And of course, no breaks during super sets except getting it set up, same with dropsets. I left sweating like a pig, and could hardly pure the milk for my protein shake when I got home . Tuesday 5-10-05 Chest/Triceps/Shoulders/Abs Super Set: DB Decline Flyes…Decline DB Bench 1st set: 20lbs 10 reps…….40lbs 10 reps 2nd set: 15lbs 10 reps……..40lbs 8 reps Super Set: Incline DB Bench…Cable Crossovers 1st set: 35lbs 8 reps……….25lbs 10 reps 2nd set: 30lbs 8 reps………25lbs 8 reps Dropset: DB Flat Bench 1st set: 40lbs 8 reps 2nd set: 35lbs 7 reps 3rd set: 30lbs 8 reps 4th set: 25lbs 8 reps Super set: DB Arnold Press…Standing Lat Raises 1st set: 25lbs 8 reps………15lbs 9 reps 2nd set: 25lbs 9 reps……….15lbs 9 reps Super set: seated rear lat raises…DB Military press 1st set: 10lbs 10 reps………..30lbs 9 reps Dropset: Upright Rows 1st set: 45lbs 10 reps 2nd set: 40lbs 8 reps 3rd set: 35lbs 8 reps 4th set: 35lbs 8 reps Super set: CG Bench press…Skull Crushers 1st set: 95lbs 10 reps……45lbs 10 reps (could’ve used more for both) Super set: BW Dips...kickbacks 1st set: 6 reps……15lbs 9 reps Dropset: Cable Tricep Pushdowns 1st set: 80lbs 10 reps 2nd set: 70lbs 8 reps 3rd set: 65lbs 8 reps 4th set: 60lbs 6 reps Decline Reverse situps 1st set: 30 reps 2nd set: 20 reps Vertical Hip Raises 1st set – 15 reps 2nd set – 15 reps Cardio – 10 mins on stairmaster.
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05-10-2005, 04:15 PM	#62
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	looks like you really tore it up today Just wait until leg day
	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

05-10-2005, 04:55 PM	#64
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o there Brother!!! I agree with Gary, Leg day is another story!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-10-2005, 06:44 PM	#66
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	I'm lifting at a gym, and they do have A/C, but I'm wondering if it wasn't working or something? It is REALLY humid today though, so maybe it can carry over indoors a bit? And Arch...You and Garry are scaring me away from leg day now I was going to try and get some school work done tonight, but I'm a zombie after today's workout, so that'll have to wait until tomorrow... Mostly focusing on eating and staying awake until bed time hahaha Last edited by Seanp156 : 05-10-2005 at 06:54 PM.
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05-11-2005, 12:22 PM	#69
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,125 Photos: 34	looking great sean!! I know you don't beleive me..but when you can't pour your milk without spilling it, it's a good sign!! lol...
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05-10-2005, 06:34 PM	#65
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,022 Photos: 3	where do you live seanp? if you lift at your local gym, shouldnt they have AC? If not im assuming u lift at home? ..ive never heard of a gym being hot and humid .. usually gyms are cool and have ac + music like my gym does

05-11-2005, 12:46 PM	#70
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	Thanks Haha, yeah I didn't quite spill it, but it was hard to not spill it none-the-less.
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05-11-2005, 01:24 PM	#71
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	My gym was freaki'n humid yesterday too! I think it's from all the hot ladies

05-11-2005, 06:50 PM	#73
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Hey, wheres the leg numbers???
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-11-2005, 07:25 PM	#74
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	Leg day isn't until tomorrow (thursday)
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05-11-2005, 07:31 PM	#75
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	That's my leg day too! wanna have a squat comp ?

05-12-2005, 02:19 PM	#78
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	Shock Week: Legs Alright, here's the leg day... Overall it was decent I suppose, but I have some questions. Garry, you do BB hack squats right? Is it normal to only be able to do about 1/2 of what you squat normally to parallel b/c I find 85-95lbs very difficult for me. Also, no matter what I did, I wasn't really able to totally fatigue my legs today. When I was doing the exercise it felt great and burned, as well as shortly after, but after about 20 seconds of walking around they don't feel that bad. I even threw in the leg press to pretty much failure at the end to try and finish everything off. My legs are tired, but I want them to be in pain ! Of course, I could be talking too soon, they'll probably be killing tomorrow. Thursday 5-12-05 Legs Super set: Hack squats…..Leg Extensions 2x 8-10 1st set: 85lbs 8 reps…..100lbs 10 reps 2nd set: 85lbs 8 reps…..100lbs 8 reps Drop set: DB Lunges 1st set: 30lbs 12 reps 2nd set: 25lbs 8 reps 3rd set: 20lbs 8 reps 4th set: 20lbs 8 reps Super set: Leg Curls……….SLDL 1st set: 100lbs 10 reps….115lbs 10 reps 2nd set: 110lbs 10 reps….115lbs 10 reps Drop set: Single Leg Leg Curls 1st set: 55lbs 10 reps (each leg) 2nd set: 50lbs 8 reps 3rd set: 45lbs 8 reps 4th set: 40lbs 8 reps Super set: Seated Calf Raises………DB Calf Raises 1st set: 160lbs 10 reps…………..60lbs 10 reps 2nd set: 160lbs 10 reps…………..65lbs 10 reps Drop set: DB Calf Raises 1st set: 60lbs 14 reps 2nd set: 55lbs 8 reps 3rd set: 50lbs 8 reps 4th set: 45lbs 9 reps Leg Press: 270lbs 14 reps
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05-12-2005, 05:32 PM	#79
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Sean, For me , yes I used about half of what I squat for BB hack squats . So i guess that makes it normal , as long as we don't ask anybody else . LOL And I'm sure you will feel it tomorrow or next day
	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

05-12-2005, 06:07 PM	#81
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Brother Sean, That was a incredible looking w/o there!!! Great job, now just wait till a couple days, you'll feel like you HAMMERED them
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-13-2005, 09:11 AM	#84
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,177 Photos: 11	Both the cable machines at the gym are cable crossovers, so I'd have to put a bench in between to do them seated. I did this for a while, but it takes up the whole cable crossover section even though I'm only using one side. The last time I did that, some 30 something guy seemed to be a little annoyed by it, so what should I do?
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