Sean's going for strength.

Seanp156 · 03-27-2006, 05:44 PM

Thanks as always AA.... Ok, so I might make it to the gym tonight after all... We're not going out to dinner b/c my dad doesn't feel so well, and my sister just got back from the airport and is pretty tired/feels sick...

Seanp156 · 03-27-2006, 10:35 PM

Decent workout... Incline DB presses were good, as were push presses... Everything else was just "meh." My open callous was really annoying the whole time, even with gloves... I took them off on the 3rd set of DB presses and it felt better, but after the set, I looked down and it was bleeding a bit

so I put the gloves back on... I'm using cortizone and a band-aid on it each night when I'm sleeping so hopefully it'll heal fast... I might need to skip SLDL on wednesday...

Incline DB Press (it's harder to get in position for these than it is to actually press the weight...)
70lbs x 8 sets x 3 reps PB
75 sec RI's

BB Bent Rows (pronated grip)
165lbs x 6 sets x 3 reps
155lbs x 2 sets x 3 reps
75 sec RI's

Dips
BW x 10 reps
BW x 10 reps
BW x 8.5 reps
BW x 8 reps
45 sec RI's

Push Presses (I did what P-Funk suggested... just using leg drive and seeing how far the bar goes... up to 117lbs it went to about eye level, 137 only went to about mouth level)

87lbs x 2
97lbs x 2
117lbs x 1
137lbs x 1 PB
didn't count RI's

Lat Pulldowns
100lbs x 10 reps
110lbs x 10 reps
100lbs x 10 reps
100lbs x 10 reps
45 sec RI's

15 minutes stationary bike
8/20 resistance
random hill course
82 cals
3.89 miles
18.1 avg MPH
78 avg RPM

stretch ........ I have a class in less than 8.5 hours and I still have to shower and go to bed

Archangel · 03-28-2006, 03:56 PM

Fantastic w/o and Good Stuff on that PB my Friend!!!

Seanp156 · 03-28-2006, 04:37 PM

Thanks... heh, I actually forgot to mark the 70lbs DB press as a PB as well...

AndrewSS · 03-28-2006, 08:29 PM

you callous started to bleed... lol. ugh i gotta start doing cardio more too...

Seanp156 · 03-29-2006, 01:34 PM

Pretty good, quick workout today... Squats were tiring... I left SLDL out b/c of my hand....

Hopefully it'll be good enough for pressing and pullups on friday...

BB Squats
155lbs x 3 sets x 12 reps
~45 sec RI's

HS Leg Curls (in place of SLDL)
55lbs x 3 sets x 12 reps
45 sec RI's

Leg Press
410lbs x 5 sets x 5 reps
75 sec RI's

Decline Situps
50lbs DB x 5 sets x 5 reps
75 sec RI's

stretch

Archangel · 03-29-2006, 04:39 PM

Good Stuff on the w/o Brother Sean!!! Hope that hand heals quickly for you my Friend!!!

Seanp156 · 03-29-2006, 06:06 PM

Thank ya, so do I. My wrists are slightly bothering me too... I think it's from front squats/push presses...

AndrewSS · 03-29-2006, 06:09 PM

ugh you can do 155lbs for 3 sets 12 reps! That hath got to be a bit tiring... lol

Seanp156 · 03-29-2006, 06:10 PM

Yes, it is tiring for sure... Last time I tried 175 and got it for the first set of 12, but I had to drop to 155, then to 135, so I just went with the middle ground today to try for all 3 sets.

**CowPimp** · 03-29-2006, 08:01 PM

Looks good buddy. How's the hand doing?

AndrewSS · 03-29-2006, 08:53 PM

Quote:

Originally Posted by Seanp156

Yes, it is tiring for sure... Last time I tried 175 and got it for the first set of 12, but I had to drop to 155, then to 135, so I just went with the middle ground today to try for all 3 sets.

Yeah I would imagine, 175x12 for 3 sets is a lot

Seanp156 · 03-29-2006, 09:54 PM

Quote:

Originally Posted by AndrewSS

Yeah I would imagine, 175x12 for 3 sets is a lot

- Not REALLY....

Quote:

Originally Posted by CowPimp

Looks good buddy. How's the hand doing?

Hand's doing alright, but it can't heal fast enough !!! I'm probably gonna have to leave the band-aid on it, AND wear gloves for friday's workout so it doesn't get screwed again.... It sucks to have a workout suffer from such a small problem like this... I'm kinda worried about pullups on friday...

DeadBolt · 03-30-2006, 07:56 AM

Whats up fuck face long time no talk! Hows it going bro?

Seanp156 · 03-30-2006, 09:47 AM

Quote:

Originally Posted by DeadBolt

Whats up fuck face long time no talk! Hows it going bro?

Not much other than school started again this week, and 9 AM classes have raped me so far... I got up 15 minutes before class today and still made it on time

.

Seanp156 · 03-31-2006, 02:00 PM

Pretty good workout today, but I still hate endurance... I skipped skull crushers at the end since I was tired, plus my hand could use a break.

Cut seems to be going decently, I'm seeing minor changes in the mirror... I think I'm done about 7 pounds or so... I'll know for sure tomorrow morning.

_______________________________________________

Standing Military Press
75lbs x 2 sets x 12 reps
75lbs x 7 + 4 reps (little break, and kept going)
30 sec RI's

Parallel Grip Pullups
BW x 8 reps
BW x 4 + 2 reps
BW x 3 + 2 reps
BW x 3.5 reps
BW x 3.5 reps
BW x 4 reps
~30-45 sec RI's.... I can't do 3x12 on these yet, so I just do as many sets as possible and try to get to the # of total reps for the week... This week was 32 reps, I think I did 30 if you count the half reps

DB Flat Bench
65lbs x 5 reps
60lbs x 4 sets x 5 reps
75 sec RI's

Dorsi Flexor Machine Rows
120lbs x 5 reps
135lbs x 3 sets x 5 reps PB
150lbs x 5 reps PB
75 sec RI's

15 minutes elliptical
10/20 resistance
_|-|_|-|_ course
220 cals
1.52 miles

stretch

MJH · 03-31-2006, 04:43 PM

Nice PR's man! Congrats, workouts are looking good. And its nice to see someone else around here going for strength.

Seanp156 · 03-31-2006, 06:21 PM

Quote:

Originally Posted by M.J.H.

Nice PR's man! Congrats, workouts are looking good. And its nice to see someone else around here going for strength.

Thanks bud, I hate endurance week though... I feel like such a pussy with the weights I have to use for 3x12

I guess it's good for me though.

MJH · 03-31-2006, 06:30 PM

Hah, I know that feeling. I remember back doing HST back in the day I would absolutely doing the 15-rep cycles because I felt like such a bitch in the gym, lol.

**CowPimp** · 04-01-2006, 01:45 PM

Lookin' good Sean. I see PBs plenty in here.

If you have trouble with the chinups, the you could always do the pullups/chinups on your heavier sessions and do some type of pulldown where you can adjust the weight for your lighter sessions.

DeadBolt · 04-01-2006, 09:00 PM

Lookin good bud!

Seanp156 · 04-02-2006, 11:34 AM

Another endurance workout.... UGH ! .... Some RI's were higher than they were supposed to be... I was kinda fighting

the whole time since it was pretty hot/humid in the gym, I was sweating pretty bad, and I was rushed to eat my breakfast before the gym as well...

Conventional Deadlifts
175lbs x 12 reps
~30-45 sec RI
175lbs x 12 reps
~60 sec RI
175lbs x 12 reps

Front Squats
115lbs x 12 reps
~45 sec RI
115lbs x 9 reps
~90-120 sec RI
95lbs x 12 reps

Glute Ham Raise
25lbs plate x 5 sets x 5 reps
75 sec RI

Hyper Extension
25lbs plate x 5 reps
35lbs DB x 4 sets x 5 reps
75 sec RI

stretch....

I had a little scare at the end... I was getting my things together to leave, and couldn't find my keys/wallet... I looked around the gym a couple times and couldn't find them, so I went to the desk and asked if anyone return a set of keys... He said no, but then I spotted them on the front desk, and said to him, "They're over there" and he handed them to me... I'm really happy someone turned them in, since it was my wallet as well... I don't know why I carry me keys seperately instead of throwing them in my bag... I'm a dumbass

.

Anyway, hand's almost completely healed... I still used gloves on deadlifts which makes overhand or hook grip hard as hell to use... I'm gonna try not using them tomorrow, but still take them in case I need them...

Seanp156 · 04-03-2006, 01:32 PM

Pretty good workout overall... I didn't want to try any higher than my previous PB on push presses today... It's probably better to work with that weight for a while until I'm more comfortable.

I was happy to get +35lbs on dips for 4 sets... My previous PB was 1 set with +35 for 5 or 6 reps, so that's good progress. I could probably put a full plate on there for 1 or 2 sets of 5 or 6 reps

.

______________________________________

DB Incline Press
40lbs x 3 sets x 12 reps
30 sec RI's

BB Rows
115lbs x 2 sets x 12 reps
105lbs x 12 reps (last 2-3 reps were kinda cheating

)
30 sec RI's

Weighted Dips
BW + 35lbs x 4 sets x 5 reps
BW + 25lbs x 6 reps
75 sec RI's

Push Presses
warmups with bar
97lbs x 1 (and 2 leg drive practices before)
117lbs x 1 (same as above)
137lbs x 1 (no leg drive practice)
RI's = until I'm ready... I really have to concenrate on these alot compared to other movements.

Lat Pulls (pronated)
130lbs x 5 sets x 5 reps
75 sec RI's

15 Minutes Stationary Bike
10/20 resistance
94 cals
3.82 miles
Random Hill Course

stretch.

Archangel · 04-03-2006, 02:19 PM

Solid last 2 w/o's BRother Sean, glad the hand is almost healed, AND you didn't lose the wallet and keys!!!

Seanp156 · 04-03-2006, 06:03 PM

Quote:

Originally Posted by Archangel

AND you didn't lose the wallet and keys!!!

Hehe, yeah... That wouldn't have been fun.

LexusGS · 04-03-2006, 06:17 PM

Workout is looking good my friend.

Seanp156 · 04-03-2006, 06:19 PM

Quote:

Originally Posted by LexusGS

Workout is looking good my friend.

Thank ya sir. I'm kind of anxious to go back to Westside actually, but I like upper/lower splits too...

03-27-2006, 05:44 PM	#1531
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Thanks as always AA.... Ok, so I might make it to the gym tonight after all... We're not going out to dinner b/c my dad doesn't feel so well, and my sister just got back from the airport and is pretty tired/feels sick...
	My Journal

03-27-2006, 10:35 PM	#1532
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Upper 2 Week A Decent workout... Incline DB presses were good, as were push presses... Everything else was just "meh." My open callous was really annoying the whole time, even with gloves... I took them off on the 3rd set of DB presses and it felt better, but after the set, I looked down and it was bleeding a bit so I put the gloves back on... I'm using cortizone and a band-aid on it each night when I'm sleeping so hopefully it'll heal fast... I might need to skip SLDL on wednesday... Incline DB Press (it's harder to get in position for these than it is to actually press the weight...) 70lbs x 8 sets x 3 reps PB 75 sec RI's BB Bent Rows (pronated grip) 165lbs x 6 sets x 3 reps 155lbs x 2 sets x 3 reps 75 sec RI's Dips BW x 10 reps BW x 10 reps BW x 8.5 reps BW x 8 reps 45 sec RI's Push Presses (I did what P-Funk suggested... just using leg drive and seeing how far the bar goes... up to 117lbs it went to about eye level, 137 only went to about mouth level) 87lbs x 2 97lbs x 2 117lbs x 1 137lbs x 1 PB didn't count RI's Lat Pulldowns 100lbs x 10 reps 110lbs x 10 reps 100lbs x 10 reps 100lbs x 10 reps 45 sec RI's 15 minutes stationary bike 8/20 resistance random hill course 82 cals 3.89 miles 18.1 avg MPH 78 avg RPM stretch ........ I have a class in less than 8.5 hours and I still have to shower and go to bed Last edited by Seanp156 : 03-28-2006 at 04:37 PM.
	My Journal

03-28-2006, 03:56 PM	#1533
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Fantastic w/o and Good Stuff on that PB my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-28-2006, 04:37 PM	#1534
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Thanks... heh, I actually forgot to mark the 70lbs DB press as a PB as well...
	My Journal

03-28-2006, 08:29 PM	#1535
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	you callous started to bleed... lol. ugh i gotta start doing cardio more too...
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

03-29-2006, 01:34 PM	#1536
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Lower 1 Week B Pretty good, quick workout today... Squats were tiring... I left SLDL out b/c of my hand.... Hopefully it'll be good enough for pressing and pullups on friday... BB Squats 155lbs x 3 sets x 12 reps ~45 sec RI's HS Leg Curls (in place of SLDL) 55lbs x 3 sets x 12 reps 45 sec RI's Leg Press 410lbs x 5 sets x 5 reps 75 sec RI's Decline Situps 50lbs DB x 5 sets x 5 reps 75 sec RI's stretch
	My Journal

03-29-2006, 04:39 PM	#1537
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good Stuff on the w/o Brother Sean!!! Hope that hand heals quickly for you my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-29-2006, 06:06 PM	#1538
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Thank ya, so do I. My wrists are slightly bothering me too... I think it's from front squats/push presses...
	My Journal

03-29-2006, 06:09 PM	#1539
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,606 Photos: 2	ugh you can do 155lbs for 3 sets 12 reps! That hath got to be a bit tiring... lol
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

03-29-2006, 06:10 PM	#1540
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Yes, it is tiring for sure... Last time I tried 175 and got it for the first set of 12, but I had to drop to 155, then to 135, so I just went with the middle ground today to try for all 3 sets.
	My Journal

03-29-2006, 08:01 PM	#1541
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Looks good buddy. How's the hand doing?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-30-2006, 07:56 AM	#1544
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Whats up fuck face long time no talk! Hows it going bro?
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

03-31-2006, 02:00 PM	#1546
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Upper 1 Week B Pretty good workout today, but I still hate endurance... I skipped skull crushers at the end since I was tired, plus my hand could use a break. Cut seems to be going decently, I'm seeing minor changes in the mirror... I think I'm done about 7 pounds or so... I'll know for sure tomorrow morning. _______________________________________________ Standing Military Press 75lbs x 2 sets x 12 reps 75lbs x 7 + 4 reps (little break, and kept going) 30 sec RI's Parallel Grip Pullups BW x 8 reps BW x 4 + 2 reps BW x 3 + 2 reps BW x 3.5 reps BW x 3.5 reps BW x 4 reps ~30-45 sec RI's.... I can't do 3x12 on these yet, so I just do as many sets as possible and try to get to the # of total reps for the week... This week was 32 reps, I think I did 30 if you count the half reps DB Flat Bench 65lbs x 5 reps 60lbs x 4 sets x 5 reps 75 sec RI's Dorsi Flexor Machine Rows 120lbs x 5 reps 135lbs x 3 sets x 5 reps PB 150lbs x 5 reps PB 75 sec RI's 15 minutes elliptical 10/20 resistance _\|-\|_\|-\|_ course 220 cals 1.52 miles stretch
	My Journal

03-31-2006, 04:43 PM	#1547
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Nice PR's man! Congrats, workouts are looking good. And its nice to see someone else around here going for strength.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

03-31-2006, 06:30 PM	#1549
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Hah, I know that feeling. I remember back doing HST back in the day I would absolutely doing the 15-rep cycles because I felt like such a bitch in the gym, lol.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

04-01-2006, 01:45 PM	#1550
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Lookin' good Sean. I see PBs plenty in here. If you have trouble with the chinups, the you could always do the pullups/chinups on your heavier sessions and do some type of pulldown where you can adjust the weight for your lighter sessions.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-01-2006, 09:00 PM	#1551
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,339	Lookin good bud!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

04-02-2006, 11:34 AM	#1552
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Lower 2 Week B Another endurance workout.... UGH ! .... Some RI's were higher than they were supposed to be... I was kinda fighting the whole time since it was pretty hot/humid in the gym, I was sweating pretty bad, and I was rushed to eat my breakfast before the gym as well... Conventional Deadlifts 175lbs x 12 reps ~30-45 sec RI 175lbs x 12 reps ~60 sec RI 175lbs x 12 reps Front Squats 115lbs x 12 reps ~45 sec RI 115lbs x 9 reps ~90-120 sec RI 95lbs x 12 reps Glute Ham Raise 25lbs plate x 5 sets x 5 reps 75 sec RI Hyper Extension 25lbs plate x 5 reps 35lbs DB x 4 sets x 5 reps 75 sec RI stretch.... I had a little scare at the end... I was getting my things together to leave, and couldn't find my keys/wallet... I looked around the gym a couple times and couldn't find them, so I went to the desk and asked if anyone return a set of keys... He said no, but then I spotted them on the front desk, and said to him, "They're over there" and he handed them to me... I'm really happy someone turned them in, since it was my wallet as well... I don't know why I carry me keys seperately instead of throwing them in my bag... I'm a dumbass . Anyway, hand's almost completely healed... I still used gloves on deadlifts which makes overhand or hook grip hard as hell to use... I'm gonna try not using them tomorrow, but still take them in case I need them... Last edited by Seanp156 : 04-02-2006 at 12:07 PM.
	My Journal

04-03-2006, 01:32 PM	#1553
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	Upper 2 Week B Pretty good workout overall... I didn't want to try any higher than my previous PB on push presses today... It's probably better to work with that weight for a while until I'm more comfortable. I was happy to get +35lbs on dips for 4 sets... My previous PB was 1 set with +35 for 5 or 6 reps, so that's good progress. I could probably put a full plate on there for 1 or 2 sets of 5 or 6 reps . ______________________________________ DB Incline Press 40lbs x 3 sets x 12 reps 30 sec RI's BB Rows 115lbs x 2 sets x 12 reps 105lbs x 12 reps (last 2-3 reps were kinda cheating ) 30 sec RI's Weighted Dips BW + 35lbs x 4 sets x 5 reps BW + 25lbs x 6 reps 75 sec RI's Push Presses warmups with bar 97lbs x 1 (and 2 leg drive practices before) 117lbs x 1 (same as above) 137lbs x 1 (no leg drive practice) RI's = until I'm ready... I really have to concenrate on these alot compared to other movements. Lat Pulls (pronated) 130lbs x 5 sets x 5 reps 75 sec RI's 15 Minutes Stationary Bike 10/20 resistance 94 cals 3.82 miles Random Hill Course stretch.
	My Journal

04-03-2006, 02:19 PM	#1554
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Solid last 2 w/o's BRother Sean, glad the hand is almost healed, AND you didn't lose the wallet and keys!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-03-2006, 06:17 PM	#1556
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Workout is looking good my friend.