Sean's going for strength.

Seanp156 · 03-13-2006, 11:17 PM

Quote:

Originally Posted by DeadBolt

Hey man I can take what ever you can dish out! If I couldn't I wouldn't bust your balls!

Nah, I wouldn't wanna bruise the short, fat man's ego

DeadBolt · 03-14-2006, 08:06 AM

Quote:

Originally Posted by Seanp156

Nah, I wouldn't wanna bruise the short, fat man's ego

Archangel · 03-14-2006, 03:57 PM

Excellent w/o BRother Sean!!! You'll HIT 125 in no time my Friend!!! I like your current Avi, plus I do like the 1 on the left!!!

d32_war10 · 03-14-2006, 03:59 PM

Quote:

Originally Posted by Seanp156

Hehe... Tonight's workout was REALLY good... I think I like going at night a lot better... For whatever reason, I have a lot more energy, and I'm more motivated...

Incline DB Press (about 40 deg incline, maybe 45

)
45lbs x 12 reps
45lbs x 10 reps
40lbs x 10 reps
30 sec RI's

BB Bent Rows
115lbs x 2 sets x 12 reps
115lbs x 9 reps

30 sec RI's

Dips

BW + 25lbs x 3 sets x 5 reps
BW + 15lbs x 4 reps (so much pain on 5th... just couldn't quite get it)
BW x 5 reps (could've done more, but I still had push-presses to do)
75 sec RI's

Push Presses (went off the template a little... it was supposed to be 5-6 reps, but I said screw it, this isn't for hypertrophy)
95lbs x 3 reps
105lbs x 2 reps
115lbs x 2 reps (I just can't quite make it to 125 yet...)
95lbs x 5 reps
95lbs x 3 reps
75 sec RI's

Lat Pulldowns
120lbs x 5
130lbs x 5
140lbs x 5
130lbs x 2 sets x 5 reps (stay at 130 next time)
75 sec RI's

Seated DB Alternating Curls (yes, CURLS.... just felt like it for some reason)
35lbs x 6
30lbs x 12
~30 sec RI?? didn't keep track

gorilla hangs (index, middle, and ring fingers)
BW x 20 sec
BW x 14 sec
~30-45 sec RI... didnt keep track

10 minutes stationary bike
average speed, 18.7 mph
10/20 resistance
random hill course
70 cals
2.67 miles

stretch...

traps are actually a little sore from hang-pulling the weight on some of the push-presses...

New member here but just stopping by to check out your journal. Numbers are looking good bro! Well good luck reaching your goals, im sure you will in no time!

**CowPimp** · 03-14-2006, 08:29 PM

Good workout there Sean. Yes, we all end up throwing in some curls now and again, haha. You should try those gorilla hangs with the pinky through middle fingers. The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.

Seanp156 · 03-14-2006, 08:58 PM

Quote:

Originally Posted by CowPimp

Good workout there Sean. Yes, we all end up throwing in some curls now and again, haha. You should try those gorilla hangs with the pinky through middle fingers. The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.

Well, I did do with with 3 fingers, but I did index, middle, and ring instead... I may try that next time.

Quote:

Originally Posted by d32_war10

New member here but just stopping by to check out your journal. Numbers are looking good bro! Well good luck reaching your goals, im sure you will in no time!

Thank you, hope you stick around and learn a lot around here, there is plenty of info, and some great people.

Quote:

Originally Posted by Archangel

Excellent w/o BRother Sean!!! You'll HIT 125 in no time my Friend!!! I like your current Avi, plus I do like the 1 on the left!!!

Really? I actually like the one of the right the best...

DeadBolt · 03-14-2006, 09:42 PM

Quote:

Originally Posted by CowPimp

The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.

Never thought about it but very true! Once those go I lose the lift! I am going to throw some stuff into my circuit day to help work my grip....b/c mine isn't where I want it to be at all!

Seanp156 · 03-15-2006, 04:07 PM

Just finished my LAST PAPER FOR THE QUARTER... My other two finals are done with, and all I have to do is hand this paper in tomorrow and I'm on break

. Anyway, time to eat and head to the gym shortly

.

Seanp156 · 03-15-2006, 08:22 PM

Another good workout tonight...

Squats
warmups from 135-205
225lbs x 4 sets x 6 reps
~60 sec RI's ...... between set 2 and 3, maybe closer to 75 sec, and maybe close to 90 on 3 and 4... Hey, it takes time to walk to the drinking fountain(especially after doing squats) !!!

SLDL (really good here, felt like I maybe could've done 205 for 4 sets except for grip, used a hook grip unless noted otherwise)
185lbs x 3 sets x 6 reps
205lbs x 3 reps hook grip
set down
205lbs x 3 reps mixed (immediatly after readjusting grip to left under right over)
60 sec RI's

30 deg leg press
360lbs x 4 sets x 8 reps
60 sec RI's

Decline Situps
35lbs DB x 5 sets x 8 reps
60 sec RI's

stretch

Archangel · 03-16-2006, 03:26 PM

Now thats a Solid w/o BRother Sean, maybe you should move the water fountain closer, or take a bottle of water, LOL!!!

Seanp156 · 03-16-2006, 04:29 PM

Quote:

Originally Posted by Archangel

Now thats a Solid w/o BRother Sean, maybe you should move the water fountain closer, or take a bottle of water, LOL!!!

Hehe yeah... I could take water, but I'm already carrying my keys/wallet, paper and pencil with me... They have a place to hang your keys, but my wallet is the kind that has the key ring on them, and I don't want to just leave my wallet hanging up on the wall so I carry it with me

.

**CowPimp** · 03-17-2006, 09:50 AM

Quote:

Originally Posted by Seanp156

Hehe yeah... I could take water, but I'm already carrying my keys/wallet, paper and pencil with me... They have a place to hang your keys, but my wallet is the kind that has the key ring on them, and I don't want to just leave my wallet hanging up on the wall so I carry it with me

.

Gym bag man. Gym bag!

Seanp156 · 03-17-2006, 11:20 AM

Quote:

Originally Posted by CowPimp

Gym bag man. Gym bag!

That just seems like more of a pain to me

**CowPimp** · 03-17-2006, 12:43 PM

Quote:

Originally Posted by Seanp156

That just seems like more of a pain to me

More of a pain than carrying around all those items separately? Well, whatever floats your boat. Heh.

Seanp156 · 03-17-2006, 12:45 PM

Well, if I were to add the water bottle, it'd be easier, but I can handle my wallet, paper, and pen with one hand...

Archangel · 03-17-2006, 02:25 PM

I vote for Gym bag, I have several I take, I pack each one the night before!!!

Seanp156 · 03-17-2006, 02:47 PM

Quote:

Originally Posted by Archangel

I vote for Gym bag, I have several I take, I pack each one the night before!!!

Why several, and packed with what !? Food for the day or something?

Anyway it's St. Patty's day and I'm going to eat with the family... I'll be having some nice pizza tonight

**P-funk** · 03-17-2006, 02:51 PM

pizza? that isn't fucking irish at all. what about corned beef? cabbage? mashed potatos?

Seanp156 · 03-17-2006, 07:04 PM

Quote:

Originally Posted by P-funk

pizza? that isn't fucking irish at all. what about corned beef? cabbage? mashed potatos?

Hahaha, I didn't know the food you ate on St. Patty's day had to be Irish.

Archangel · 03-17-2006, 07:18 PM

Quote:

Originally Posted by Seanp156

Why several, and packed with what !? Food for the day or something?

Anyway it's St. Patty's day and I'm going to eat with the family... I'll be having some nice pizza tonight

Sorry, maybe I should have explained better, i have 3, one for Monday, 1 for wednesday, and 1 for Friday!!!
I pack my Work uniform in each one, so when I w/o in the am, I shower, get dressed and go to work!!!

Seanp156 · 03-17-2006, 10:03 PM

Another pretty good workout tonight... I think I need to always workout at night.... My last 3 workouts have been at night and I've loved them all...

Standing Military Press
95lbs x 3 sets x 6 reps
105lbs x 6 reps PB(felt strong on these tonight)
60 sec RI's

CG pronated chinups
BW x 6
BW x 4 (+2 partials

)
60 sec RI's

CG Parallel chins
BW x 4+2 (little break, finish last 2 reps)
BW x 4+2
60 sec RI's

Decline BB Press
135lbs x 4 sets x 8 reps
135lbs x 7 reps (attempted 8th, but couldn't lock it out... got it high enough to rack it)
60 sec RI's
-Note these put a little uncomfortable strain on my shoulders... CP, would it be alright to do flat DB presses instead?

Dorsi Flexor Rows
105lbs x 8 reps
120lbs x 3 sets x 8 reps
135lbs x 8 reps

Skull Crushers
50lbs x 4 sets x 8 reps
50lbs x 7 reps (failed at 8th)

Hang Pulls (i like working on these, they sucked after everything else though)

87lbs x 2
87lbs x 2
97lbs x 2
97lbs x 2

10 minutes elliptical
10/20 resistance
144 cals
1.03 miles
_|-|_|-|_ course

To be honest, I feel like I'm doing more of a body recomp than an all out cut... That's fine with me, I'd rather retain as much muscle as possible while losing fat... My diet seems to be at maintenaince, and I'm doing cardio which I wasn't during bulking...

Took some pumped shots after my workout... Damn I've been a picture whore lately...

Archangel · 03-18-2006, 07:53 AM

Good lookin w/o Brother Sean!!! Glad you found your "time" that is best for you!! Mine is in the am!!! You have definatly made some progress, great pics my Friend!!!

Seanp156 · 03-18-2006, 09:25 PM

Thank you Arch, I think I'm going to start hitting the gym 4 times a week now instead of 3, and up cardio to 15 mins twice a week instead of 10 mins. This quarter's got less going on, so I'll have more time to get in the gym, at least until I get a job, I still don't know if the gym's going to work out or not, I should probably contact them soon...

So... I guess I'll be going to the gym tomorrow.... Mostly looking forward to deadlifts and front squats, but glute/ham raise and hypers are no fun...

Maybe I'll throw some farmer's walks in at the end, my grip needs work.

DeadBolt · 03-19-2006, 07:12 AM

Lookin good sean!

And wtf is with the pizza and st pattys day? OK cold pizza a beer good combo....st patty day and beer good combo....dont try and mix shit up here OK! This is history your messin with!

Workouts look good bud....nice leg strength ya got there!

Seanp156 · 03-19-2006, 10:48 AM

Well, at least I'm actually about 1/3 Irish (rest is mostly Scottish/English and tons of other little parts of European) compared to most of the other wannabes on St. Patty's day (P-Funk not included). I'll be Irish the other 364 days of the year

.

If it makes things any better, I did have a potatoe with my steak and veggies for dinner.

03-14-2006, 03:57 PM	#1473
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Excellent w/o BRother Sean!!! You'll HIT 125 in no time my Friend!!! I like your current Avi, plus I do like the 1 on the left!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-14-2006, 08:29 PM	#1475
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Good workout there Sean. Yes, we all end up throwing in some curls now and again, haha. You should try those gorilla hangs with the pinky through middle fingers. The pinky and ring are usually the weakest fingers in people; that's why I do it 3 finger style.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-15-2006, 04:07 PM	#1478
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Yay Just finished my LAST PAPER FOR THE QUARTER... My other two finals are done with, and all I have to do is hand this paper in tomorrow and I'm on break . Anyway, time to eat and head to the gym shortly .
	My Journal

03-15-2006, 08:22 PM	#1479
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Lower 1 Week C Another good workout tonight... Squats warmups from 135-205 225lbs x 4 sets x 6 reps ~60 sec RI's ...... between set 2 and 3, maybe closer to 75 sec, and maybe close to 90 on 3 and 4... Hey, it takes time to walk to the drinking fountain(especially after doing squats) !!! SLDL (really good here, felt like I maybe could've done 205 for 4 sets except for grip, used a hook grip unless noted otherwise) 185lbs x 3 sets x 6 reps 205lbs x 3 reps hook grip set down 205lbs x 3 reps mixed (immediatly after readjusting grip to left under right over) 60 sec RI's 30 deg leg press 360lbs x 4 sets x 8 reps 60 sec RI's Decline Situps 35lbs DB x 5 sets x 8 reps 60 sec RI's stretch
	My Journal

03-16-2006, 03:26 PM	#1480
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Now thats a Solid w/o BRother Sean, maybe you should move the water fountain closer, or take a bottle of water, LOL!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-17-2006, 12:45 PM	#1485
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Well, if I were to add the water bottle, it'd be easier, but I can handle my wallet, paper, and pen with one hand...
	My Journal

03-17-2006, 02:25 PM	#1486
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	I vote for Gym bag, I have several I take, I pack each one the night before!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-17-2006, 02:51 PM	#1488
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	pizza? that isn't fucking irish at all. what about corned beef? cabbage? mashed potatos?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-18-2006, 07:53 AM	#1492
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin w/o Brother Sean!!! Glad you found your "time" that is best for you!! Mine is in the am!!! You have definatly made some progress, great pics my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-18-2006, 09:25 PM	#1493
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Thank you Arch, I think I'm going to start hitting the gym 4 times a week now instead of 3, and up cardio to 15 mins twice a week instead of 10 mins. This quarter's got less going on, so I'll have more time to get in the gym, at least until I get a job, I still don't know if the gym's going to work out or not, I should probably contact them soon... So... I guess I'll be going to the gym tomorrow.... Mostly looking forward to deadlifts and front squats, but glute/ham raise and hypers are no fun... Maybe I'll throw some farmer's walks in at the end, my grip needs work.
	My Journal

03-19-2006, 07:12 AM	#1494
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Lookin good sean! And wtf is with the pizza and st pattys day? OK cold pizza a beer good combo....st patty day and beer good combo....dont try and mix shit up here OK! This is history your messin with! Workouts look good bud....nice leg strength ya got there!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

03-19-2006, 10:48 AM	#1495
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Well, at least I'm actually about 1/3 Irish (rest is mostly Scottish/English and tons of other little parts of European) compared to most of the other wannabes on St. Patty's day (P-Funk not included). I'll be Irish the other 364 days of the year . If it makes things any better, I did have a potatoe with my steak and veggies for dinner.
	My Journal