Sean's going for strength.

Seanp156 · 05-14-2005, 09:26 AM

Quote:

Originally Posted by b_reed23

do some wide grip pull ups, they are GREAT for the lats!!

Alright, so I got:
deadlifts/shrugs superset 3x 8-10
Dropset of DB Rows 4x 8-10....6-8
wide grip pullups/seated DB alternating curls superset 2x 8-10
Dropset BB Curls 4x 8-10....6-8

Is that alright or not enough different exercises?

gwcaton · 05-14-2005, 09:53 AM

Quote:

Originally Posted by Seanp156

Alright, so I got:
deadlifts/shrugs superset 3x 8-10
Dropset of DB Rows 4x 8-10....6-8
wide grip pullups/seated DB alternating curls superset 2x 8-10
Dropset BB Curls 4x 8-10....6-8

Is that alright or not enough different exercises?

sean.
throw in wg pulldowns/db pullovers for a second ss

Use close grip pullups with your db curl ss. Close grip involves more bicep than wide grip. if you want/need more bicep try BB curls /cable preacher curls.

Screw the other people in the gym. If they've been there very long they realize its a poor setup /lack of equipment and hopefully will understand if you are "tying up " the machine. If not too bad

How much longer until you can change gyms .

I'm outa here . good luck !

Archangel · 05-14-2005, 10:52 AM

Brother Sean, Brother Gary is right, he's got some great advice!!!

Seanp156 · 05-14-2005, 12:04 PM

Quote:

Originally Posted by gwcaton

sean.
throw in wg pulldowns/db pullovers for a second ss

Use close grip pullups with your db curl ss. Close grip involves more bicep than wide grip. if you want/need more bicep try BB curls /cable preacher curls.

Screw the other people in the gym. If they've been there very long they realize its a poor setup /lack of equipment and hopefully will understand if you are "tying up " the machine. If not too bad

How much longer until you can change gyms .

I'm outa here . good luck !

Ok, so it's going to be

deadlifts/shrugs superset 3x 8-10
Dropset of DB Rows 4x 8-10....6-8
wg pulldowns/db pullovers superset 2x 8-10
close grip pullups/seated DB alternating curls superset 2x 8-10
Dropset BB Curls 4x 8-10....6-8

Look good? I getta get going fairly soon (about an hour or so). Also, there's no way to do cable preacher curls unless I moved the entire ez curl bar/preacher setup and that would be rediculous

.

My membership runs out 7/7/05, so I've got a little while.... I'm kind of wondering if I could get some type of money back and switch now, but it's already been paid abour $240 for a year. There's a REAL gym (World Gym) that's just as close, probably a 5 minute drive from my house which is where I would switch to.

Archangel · 05-14-2005, 12:38 PM

Looks Good Brother!!!

Seanp156 · 05-14-2005, 01:09 PM

Alright, I'm off to the gym, post when I get back

Cris2Blis · 05-14-2005, 01:20 PM

just saying hi, been following your journal a bit

keep up the great work. ps- i'm from cincy and that's where my fam is... so i'm a buckeye at heart!

Seanp156 · 05-14-2005, 03:52 PM

Alright, today was probably the best out of all the shock days this week for a few reasons. First, I'm getting the hang of shock week, 2nd I think the hyper-extensions are helping with my lower back because the deadlifts felt great today form wise and weight wise. Also, for the majority of the time there weren't too many people there, but at the end, the gym starting filling up. Now I gotta get a shower and eat, eat, eat !!

Oh, if if you could notice, by the time I got to close grip pullups, my biceps were fried... I only managed to get 4 pullups with my bodyweight

.

Quote:

Originally Posted by Cris2Blis

just saying hi, been following your journal a bit

keep up the great work. ps- i'm from cincy and that's where my fam is... so i'm a buckeye at heart!

Hey, thanks for stopping in. My sister's husband use to live in cincinatti as well, but moved up here when they got married.

Anyway, here's the W/O

Saturday

5-14-05

Back/Biceps

Superset: Deadlifts/Shrugs (Archangel style: shrugging after straightening deadlift)

1st set: 145lbs 10 reps

2nd set: 145lbs 9 reps

3rd set: 145lbs 8 reps (well I got 8 deadlifts, but my drip was giving out so the shrugs was kinda half-hearted and quick so I could rack the bar)

Dropset: DB Rows (this was killer, I think it’s what did my biceps in)

1st set: 50lbs 10 reps

2nd set: 45lbs 7 reps

3rd set: 40lbs 7 reps

4th set: 35lbs 6 reps

Superset: WG Lat Pulldowns on cable crossover…..DB Pullovers

1st set: 220lbs 10 reps…………………………...30lbs 10 reps

2nd set: 210lbs 10 reps…………………………...30lbs 8 reps

Superset: Close grip pull-ups…….Seated DB Curls

1st set: bodyweight 4 reps…….30lbs 10 reps

2nd set: 40lbs assist 8 reps……..35lbs 4 reps (stupid to up the weight, I know…)

Dropset: BB Curls

1st set: 65lbs 8 reps

2nd set: 55lbs 6 reps

Declined weight situps

1st set: 25lbs 20 reps

2nd set: 25lbs 20 reps

Weighted Crunches (machine)

1st set: 90lbs 20 reps

2nd set: 90lbs 15 reps

Seanp156 · 05-14-2005, 08:29 PM

Forgot to add, I did 15 minutes on the elliptical for cardio at 10 resistance, highest incline and 1.51 miles.

gwcaton · 05-14-2005, 09:42 PM

Nice wo ,

when you get to a better equiped gym your wo's will be even more enjoyable with the added variety

Seanp156 · 05-14-2005, 09:52 PM

That may be a good thing except I'd only be going to a good gym for 2-2.5 months until I go to college and use theirs... I haven't seen it yet, but I'm guessing it's similar to the one I use now, possibly smaller

. So, I'd have just enough time to get spoiled by a real gym, then go back to a crappy one

.

gwcaton · 05-14-2005, 10:00 PM

Some of the college gyms I've seen are pretty nice . Plus the local gyms give discounts to students in this area

Seanp156 · 05-14-2005, 10:55 PM

Quote:

Originally Posted by gwcaton

Some of the college gyms I've seen are pretty. Plus the local gyms give discounts to students in this area

Pretty eh? Did they have pink and yellow flower wall paper with pink and purple weights?

I'm just joking around. Well hopefully the gym is nice, I guess I'll find out at orientation. If not maybe there's a local one, but it's not exactly the best area of town either in some places...

gwcaton · 05-15-2005, 06:21 AM

Quote:

Originally Posted by Seanp156

Pretty eh? Did they have pink and yellow flower wall paper with pink and purple weights?

I'm just joking around. Well hopefully the gym is nice, I guess I'll find out at orientation. If not maybe there's a local one, but it's not exactly the best area of town either in some places...

oops!! i was thinking of one of the gym's were Rocco wo's

been awhile since I've kidded him about that !

Seanp156 · 05-15-2005, 09:50 AM

What's this inside joke involving Rocco about?

LW83 · 05-15-2005, 10:46 AM

Quote:

Dropset: DB Rows (this was killer, I think it’s what did my biceps in)

Hey buddy. If these are hitting your bi's, then you are shugging your shoulders up too much. (probably feel it in your traps too.)

When you're raising your elbow, keep it down closer to your waist.

Seanp156 · 05-15-2005, 12:51 PM

So, I should let my shoulders round more while keeping my back straight on these, or more stiff?

gwcaton · 05-15-2005, 01:41 PM

Quote:

Originally Posted by Seanp156

What's this inside joke involving Rocco about?

Hey get's hit on by the gay guy(s) at one of his gyms sometimes .

Seanp156 · 05-15-2005, 02:05 PM

That sucks

Hopefully I can avoid that.

Archangel · 05-15-2005, 06:06 PM

Brother Sean, hows it goin? When I do DB Rows, I really try to concentrate on Pulling up and back across my back with my lifting arms elbow. That way you keep the arm in close and tight!!! Hope that helps

Seanp156 · 05-15-2005, 06:10 PM

Hey Arch, doing pretty well... Got all my work done for the day so I think I'm just gonna relax the rest of the night.

As far as DB Rows, I still keep the arm way in close to my body, I guess I'll just try and concentrate on feeling it more in my back next time, but the back muscles do feel good and pretty sore today after yesterday's workout.

gwcaton · 05-15-2005, 07:28 PM

Concentrate on Pulling with your lats . Your arms are just a tool to connect your lats to the db.

Seanp156 · 05-15-2005, 08:03 PM

Alright, I'll try to keep that in mind. Hey, GW or anyone for that matter, what's the difference between rack deads (deadlifts) and just plain deadlifts, and also, what are rack pulls?

gwcaton · 05-15-2005, 08:13 PM

Quote:

Originally Posted by Seanp156

Alright, I'll try to keep that in mind. Hey, GW or anyone for that matter, what's the difference between rack deads (deadlifts) and just plain deadlifts, and also, what are rack pulls?

Regular deads are off the floor, rack deads are off pins a few inches below the knee .

Oh and rack pulls I believe are the same as rack deads

Seanp156 · 05-15-2005, 09:09 PM

I guess that makes sense, but you still go all the way down to the floor each rep during rack deads, correct? It's just the you start from the rack and end on it as well?

gwcaton · 05-15-2005, 09:47 PM

Quote:

Originally Posted by Seanp156

I guess that makes sense, but you still go all the way down to the floor each rep during rack deads, correct? It's just the you start from the rack and end on it as well?

Nope, lift it off the pins , set it back down on the pins . do not go to the floor. Otherwise you are doing deadlifts except you are starting at the top instead of off the floor .

Pylon · 05-15-2005, 10:30 PM

Rack pulls/rack deads are done inside the cage with pins, not the hooks where you rest the bar for squats. I start them on the lowest holes, then touch the bar to them on each rep. It works you back without hitting your legs too much. You can also try adding a shrug with each one (ask Archie about it, he'll never stop telling you how great they are.

)

Seanp156 · 05-17-2005, 04:05 PM

Here's today's workout, I was pretty happy with my DB Benches, both flat and incline. Today's kind of a weird day though... I don't really have much of an opinion about my workout... Maybe I'm just tired.

Power Week

Tuesday

5-17-05

Chest/Triceps/Shoulders/Abs

DB Flat Bench

1st set: 60lbs 5 reps PB

2nd set: 60lbs 6 reps PB

DB Incline Bench

1st set: 50lbs 8 reps PB

2nd set: 55lbs 6 reps PB

DB Shoulder Press

1st set: 50lbs 6 reps PB

2nd set: 45lbs 6 reps

Upright Rows (EZ Curl bar)

1st set: 75lbs 6 reps PB

2nd set: 80lbs 5 reps PB

Skull Crushers

1st set: 55lbs 6 reps

2nd set: 60lbs 5 reps PB

Cable Pushdowns

1st set: 125lbs 7 reps PB?

2nd set: 115lbs 8 reps

Vertical Leg Raises (would these be better to do weight? Holding a DB between legs GW style)

1st set: 20 reps

2nd set: 15 reps

3rd set: 15 reps

Reverse Decline Situps

1st set: 30 reps

2nd set: 20 reps

Cardio – 15 minutes on bike, 11/20 resistance 3.48 miles

Archangel · 05-17-2005, 05:24 PM

Awesome w/o there Brother Sean!!! Congrats on SEVERAL PB's also!!!

gwcaton · 05-17-2005, 05:26 PM

WoW !!!!!! LOOK at ALL the PB"S

Good job!

Well it is power week so if it were me I would add weight to your vertical leg raises or try something else so you get into the 4-6 rep range.

I';ve done these before and used a short bar attached to a low cable for resistance .

05-14-2005, 10:52 AM	#93
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	Brother Sean, Brother Gary is right, he's got some great advice!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-14-2005, 12:38 PM	#95
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	Looks Good Brother!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-14-2005, 01:09 PM	#96
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Alright, I'm off to the gym, post when I get back My Journal

05-14-2005, 01:20 PM	#97
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	just saying hi, been following your journal a bit keep up the great work. ps- i'm from cincy and that's where my fam is... so i'm a buckeye at heart! 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

05-14-2005, 08:29 PM	#99
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Forgot to add, I did 15 minutes on the elliptical for cardio at 10 resistance, highest incline and 1.51 miles. My Journal

05-14-2005, 09:42 PM	#100
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Nice wo , when you get to a better equiped gym your wo's will be even more enjoyable with the added variety 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

05-14-2005, 09:52 PM	#101
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	That may be a good thing except I'd only be going to a good gym for 2-2.5 months until I go to college and use theirs... I haven't seen it yet, but I'm guessing it's similar to the one I use now, possibly smaller. So, I'd have just enough time to get spoiled by a real gym, then go back to a crappy one . My Journal

05-14-2005, 10:00 PM	#102
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Some of the college gyms I've seen are pretty nice . Plus the local gyms give discounts to students in this area 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 Last edited by gwcaton : 05-15-2005 at 06:19 AM.

05-15-2005, 09:50 AM	#105
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	What's this inside joke involving Rocco about? My Journal

05-15-2005, 12:51 PM	#107
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	So, I should let my shoulders round more while keeping my back straight on these, or more stiff? My Journal

05-15-2005, 02:05 PM	#109
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	That sucks Hopefully I can avoid that. My Journal

05-15-2005, 06:06 PM	#110
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	Brother Sean, hows it goin? When I do DB Rows, I really try to concentrate on Pulling up and back across my back with my lifting arms elbow. That way you keep the arm in close and tight!!! Hope that helps "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-15-2005, 06:10 PM	#111
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Hey Arch, doing pretty well... Got all my work done for the day so I think I'm just gonna relax the rest of the night. As far as DB Rows, I still keep the arm way in close to my body, I guess I'll just try and concentrate on feeling it more in my back next time, but the back muscles do feel good and pretty sore today after yesterday's workout. My Journal

05-15-2005, 07:28 PM	#112
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Concentrate on Pulling with your lats . Your arms are just a tool to connect your lats to the db. 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

05-15-2005, 08:03 PM	#113
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Alright, I'll try to keep that in mind. Hey, GW or anyone for that matter, what's the difference between rack deads (deadlifts) and just plain deadlifts, and also, what are rack pulls? My Journal

05-15-2005, 09:09 PM	#115
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I guess that makes sense, but you still go all the way down to the floor each rep during rack deads, correct? It's just the you start from the rack and end on it as well? My Journal

05-15-2005, 10:30 PM	#117
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Rack pulls/rack deads are done inside the cage with pins, not the hooks where you rest the bar for squats. I start them on the lowest holes, then touch the bar to them on each rep. It works you back without hitting your legs too much. You can also try adding a shrug with each one (ask Archie about it, he'll never stop telling you how great they are. ) "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

05-17-2005, 04:05 PM	#118
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Here's today's workout, I was pretty happy with my DB Benches, both flat and incline. Today's kind of a weird day though... I don't really have much of an opinion about my workout... Maybe I'm just tired. Power Week Tuesday 5-17-05 Chest/Triceps/Shoulders/Abs DB Flat Bench 1st set: 60lbs 5 reps PB 2nd set: 60lbs 6 reps PB DB Incline Bench 1st set: 50lbs 8 reps PB 2nd set: 55lbs 6 reps PB DB Shoulder Press 1st set: 50lbs 6 reps PB 2nd set: 45lbs 6 reps Upright Rows (EZ Curl bar) 1st set: 75lbs 6 reps PB 2nd set: 80lbs 5 reps PB Skull Crushers 1st set: 55lbs 6 reps 2nd set: 60lbs 5 reps PB Cable Pushdowns 1st set: 125lbs 7 reps PB? 2nd set: 115lbs 8 reps Vertical Leg Raises (would these be better to do weight? Holding a DB between legs GW style) 1st set: 20 reps 2nd set: 15 reps 3rd set: 15 reps Reverse Decline Situps 1st set: 30 reps 2nd set: 20 reps Cardio – 15 minutes on bike, 11/20 resistance 3.48 miles My Journal

05-17-2005, 05:24 PM	#119
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	Awesome w/o there Brother Sean!!! Congrats on SEVERAL PB's also!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-17-2005, 05:26 PM	#120
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	WoW !!!!!! LOOK at ALL the PB"S Good job! Well it is power week so if it were me I would add weight to your vertical leg raises or try something else so you get into the 4-6 rep range. I';ve done these before and used a short bar attached to a low cable for resistance . 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

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode