Sean's going for strength.

Archangel · 05-04-2006, 03:21 PM

Just droppin in my Friend!!!

**CowPimp** · 05-05-2006, 08:58 AM

Quote:

Originally Posted by Seanp156

3-4 inches up, same as last week... After I missed (215)this week, I did one suspended press with 185, and then 5 reps of really slow eccentric, and fast concentric with 155.

Keep beating the shit out of your upper back. Possibly even throw a little upper back work on one of your Squat/DL days. Beat that bitch into shape.

Also, when you do repetitions on any kind of bench press like exercise, pause for a half second or a second on your chest.

Do suspended bench again next week and try to add 5 pounds to your lift. If you hit it, go for another 5 pounds.

Seanp156 · 05-05-2006, 09:24 AM

Quote:

Originally Posted by CowPimp

Keep beating the shit out of your upper back. Possibly even throw a little upper back work on one of your Squat/DL days. Beat that bitch into shape.

Also, when you do repetitions on any kind of bench press like exercise, pause for a half second or a second on your chest.

Do suspended bench again next week and try to add 5 pounds to your lift. If you hit it, go for another 5 pounds.

Sounds good.... Looks like today will have some decently high volume if I throw an upper back exercise in, but I have raised my calorie intake to about 3000 again. Maybe it's unnecessary for me to do hypers if I'm doing SLDL's today...

**CowPimp** · 05-05-2006, 09:36 AM

Quote:

Originally Posted by Seanp156

Sounds good.... Looks like today will have some decently high volume if I throw an upper back exercise in, but I have raised my calorie intake to about 3000 again. Maybe it's unnecessary for me to do hypers if I'm doing SLDL's today...

Just keep playing around with what works. The template I laid out for you before is working qutie well for me right now, so I'm not going to fuck with it. I hit some PRs my last couple of workouts. It takes some time to find the right balance of volume and such on this program.

Seanp156 · 05-05-2006, 07:49 PM

Pretty good workout tonight, hardly anyone in the gym since it's cinco de mayo.

8 mins treadmill warmup from 3-7mph

Speed Box Squats
45lbs x 8 reps
95lbs x 4 reps
135lbs x 1 rep (warmups to here)
175lbs x 8 sets x 2 reps PB - I've gotten this before, but on a higher box this one's somewhere around 10-12" not sure.

SLDL
135lbs x 5 reps
185lbs x 3 reps (warmups to here)
205lbs x 6 reps
205lbs x 8 reps PB

Front Squats
45lbs x 6 reps
95lbs x 4 reps
135lbs x 3 reps (warmups to here)
155lbs x 6 reps
175lbs x 4 reps PB got 3 reps last time
135lbs x 6 reps

DB Rows
60lbs x 5 reps
70lbs x 6 reps
60lbs x 10 reps

Dorsi Flexor Rows
120lbs x 11 reps pronated
105lbs x 8 reps suppinated

Cable Crunches
120lbs x 20 reps
140lbs x 15 reps
150lbs x 10 reps

stretch

AndrewSS · 05-05-2006, 07:59 PM

so we are going to billards bar later, right? hahaha

Seanp156 · 05-05-2006, 08:17 PM

Quote:

Originally Posted by AndrewSS

so we are going to billards bar later, right? hahaha

Hell yes, we're going to HOT SHOTS Billiards and Bar to beat people up and screw bitches on the pool tables !!! Bahahaha.

Devlin · 05-05-2006, 08:26 PM

Quote:

Originally Posted by Seanp156

Hell yes, we're going to HOT SHOTS Billiards and Bar to beat people up and screw bitches on the pool tables !!! Bahahaha.

Someone planning on getting laid

That is so not fair. Ohh wait if I hadn't already downed a bottle of wine I could have gone out tonight instead of being ready to crash in bed

Seanp156 · 05-05-2006, 08:30 PM

Quote:

Originally Posted by Devlin

Someone planning on getting laid

That is so not fair. Ohh wait if I hadn't already downed a bottle of wine I could have gone out tonight instead of being ready to crash in bed

Haha no, I'm just joking around.... regrettably...

fufu · 05-05-2006, 11:04 PM

poor seany. /sadness

fufu · 05-05-2006, 11:04 PM

oh yeah, good workout

Seanp156 · 05-06-2006, 08:39 AM

Quote:

Originally Posted by fufu

oh yeah, good workout

kekeke, thanks.

Archangel · 05-06-2006, 02:08 PM

Great w/o Brother Sean!!!

Seanp156 · 05-07-2006, 01:57 PM

Quote:

Originally Posted by Archangel

Great w/o Brother Sean!!!

Thanks Arch.

_________________

Great workout today overall... I deciding to up the intensity a bit for half of the speed presses, and 135 felt REALLY light as well.... In a way, lighter than 125

.

Speed Benches (pinkies about 1/2" in from the rings, about 1 sec pause at bottom)
45lbs x 6
95lbs x 3
115lbs x 3 (warmups to here)
125lbs x 4 sets x 3 reps
135lbs x 4 sets x 3 reps

DB Incline Presses
55lbs x 4 (warmups)
70lbs x 6 PB
60lbs x 6

T-Bar Rows
45lbs x 8
95lbs x 4 (warmups to here)
135lbs x 6
155lbs x 6

Dips (w00tness)
BW + 25lbs x 3 (warmups)
BW + 45lbs x 8 PB - I don't think I've even gotten 25lbs x 8 before

BW + 45lbs x 6
BW x 11

Pullups
BW x 3+3
BW x 4+2

Parallel Grip Pullups
BW x 4

Static BB holds
205lbs x 21 sec PB
225lbs x 9 or 10 sec PB - weight wise

DB Static holds
70's x 44 sec
70's x 27 sec

15 mins stationary bike
random hill course
3.22 miles
15 avg mph
83 cals
65 avg RPM --------------- Just some low intensity cardio

Rotar Cuff work

stretch

fufu · 05-07-2006, 04:25 PM

Those dips are leet off their asses.

Seanp156 · 05-07-2006, 04:43 PM

Quote:

Originally Posted by fufu

Those dips are leet off their asses.

Thanks

- I made +35 for about 5 or 6 reps back when I weighed 190, so I guess the weight difference isn't really that much.

fufu · 05-07-2006, 04:54 PM

Quote:

Originally Posted by Seanp156

Thanks

- I made +35 for about 5 or 6 reps back when I weighed 190, so I guess the weight difference isn't really that much.

But you weigh less and able to do to +45 for more reps, that is awesome.

**CowPimp** · 05-08-2006, 08:43 AM

Things looking good in hear Sean. I see lots of PBs. What's your plan regarding cutting fat/gaining LBM?

Seanp156 · 05-08-2006, 08:47 AM

Quote:

Originally Posted by CowPimp

Things looking good in hear Sean. I see lots of PBs. What's your plan regarding cutting fat/gaining LBM?

Thanks pimp... Well, I've bumped cals back up to about 2800-3000 per day which is close to maintenance... maybe a bit under. I'm planning to just keep my cals around there for about 5 or so months and maybe recomp, and if I gain some lean mass I'll be happy. At the end of the 5 months I'll probably start bulking again around September or October.

Having gotten down to 176lbs, I don't really want to get any lighter... I think I'm hovering around 177 now.

**CowPimp** · 05-08-2006, 08:49 AM

Quote:

Originally Posted by Seanp156

Thanks pimp... Well, I've bumped cals back up to about 2800-3000 per day which is close to maintenance... maybe a bit under. I'm planning to just keep my cals around there for about 5 or so months and maybe recomp, and if I gain some lean mass I'll be happy. At the end of the 5 months I'll probably start bulking again around September or October.

Yeah, I feel ya. I've pretty much been on a maintenance tip for a bit, although I actually lost a couple pounds recently unintentionally; I just wasn't getting the calories down. I was still hovering around 3800 but losing, heh.

Seanp156 · 05-08-2006, 08:51 AM

Quote:

Originally Posted by CowPimp

Yeah, I feel ya. I've pretty much been on a maintenance tip for a bit, although I actually lost a couple pounds recently unintentionally; I just wasn't getting the calories down. I was still hovering around 3800 but losing, heh.

Damn you responded to quick to quote my edit !

KelJu · 05-08-2006, 12:36 PM

Quote:

Originally Posted by Seanp156

Thanks Arch.

_________________

Great workout today overall... I deciding to up the intensity a bit for half of the speed presses, and 135 felt REALLY light as well.... In a way, lighter than 125

.

Speed Benches (pinkies about 1/2" in from the rings, about 1 sec pause at bottom)
45lbs x 6
95lbs x 3
115lbs x 3 (warmups to here)
125lbs x 4 sets x 3 reps
135lbs x 4 sets x 3 reps

DB Incline Presses
55lbs x 4 (warmups)
70lbs x 6 PB
60lbs x 6

T-Bar Rows
45lbs x 8
95lbs x 4 (warmups to here)
135lbs x 6
155lbs x 6

Dips (w00tness)
BW + 25lbs x 3 (warmups)
BW + 45lbs x 8 PB - I don't think I've even gotten 25lbs x 8 before

BW + 45lbs x 6
BW x 11

Pullups
BW x 3+3
BW x 4+2

Parallel Grip Pullups
BW x 4

Static BB holds
205lbs x 21 sec PB
225lbs x 9 or 10 sec PB - weight wise

DB Static holds
70's x 44 sec
70's x 27 sec

15 mins stationary bike
random hill course
3.22 miles
15 avg mph
83 cals
65 avg RPM --------------- Just some low intensity cardio

Rotar Cuff work

stretch

That is one awesome workout dude! Do you ever feel like you are doing too much? I want to add more to my workouts, but I don't want to risk over doing it.

Seanp156 · 05-08-2006, 12:50 PM

Quote:

Originally Posted by KelJu

That is one awesome workout dude! Do you ever feel like you are doing too much? I want to add more to my workouts, but I don't want to risk over doing it.

Thank ya Kelju. Not really, it's just that I list my warmup sets, so it looks like I'm doing more than I am... My working sets were only around 14 sets discounting the speed benches, and the speed benches are relatively low intensity, so it's not like I'm doing 8 really difficult sets on them.

___________________________________

Another pretty damn good workout today... Kept it pretty short and high intensity.

I'm going to do squats for 2 more weeks... Next week will be my 3 RM, and then shooting for a PB on 1RM again... After that I'm switching to deads after a week of hypertrophy/vanity workouts... I'll be ordering some chalk and creatine soon here (2 bottles of VNS Jacked, my personal favorite, and one bottle of Universal Storm just to try something new).

6.5 mins treadmill warmup

Box Squats (low box, about 10-12" I need to bring a tape measurer some time)

45lbs x 6
95lbs x 4
135lbs x 3
175lbs x 2
205lbs x 1 PB (for box squats, warmups were to here, funny I get a PB on warmups)
225lbs x 1 PB
235lbs x 1 PB
245lbs x 1 PB - Probably could've gotten 265 today, but I was a little too tired to try at this point I was only planning on going to 225, but it was easier than I thought.

Glute/Ham Raise
25lbs x 8
10lbs x 10
10lbs x 10

Leg Press
180lbs x 6
270lbs x 4 (warmups to here)
410lbs x 8 PB???? - Can't remember.... I probably got 410 x 6 or something before
410lbs x 8

Rack Deadlifts
135lbs x 6
185lbs x 4
225lbs x 2 (DOH to here)
255lbs x 1 (warmups to here)
295lbs x 6 PB
275lbs x 6

Knee Raises
15lbs DB x 10
15lbs DB x 10

Leg Raises
BW x 10

Stretch

fufu · 05-08-2006, 12:53 PM

Rack deads are improving nicely then! gj gj.

Seanp156 · 05-08-2006, 01:09 PM

Quote:

Originally Posted by fufu

Rack deads are improving nicely then! gj gj.

Thank ya... hopefully I'll be able to hit 305 x 6 next week, but I dunno... My hands felt raped after that 295 set.

05-04-2006, 03:21 PM	#1801
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Just droppin in my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-05-2006, 07:49 PM	#1805
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	DE Squat Pretty good workout tonight, hardly anyone in the gym since it's cinco de mayo. 8 mins treadmill warmup from 3-7mph Speed Box Squats 45lbs x 8 reps 95lbs x 4 reps 135lbs x 1 rep (warmups to here) 175lbs x 8 sets x 2 reps PB - I've gotten this before, but on a higher box this one's somewhere around 10-12" not sure. SLDL 135lbs x 5 reps 185lbs x 3 reps (warmups to here) 205lbs x 6 reps 205lbs x 8 reps PB Front Squats 45lbs x 6 reps 95lbs x 4 reps 135lbs x 3 reps (warmups to here) 155lbs x 6 reps 175lbs x 4 reps PB got 3 reps last time 135lbs x 6 reps DB Rows 60lbs x 5 reps 70lbs x 6 reps 60lbs x 10 reps Dorsi Flexor Rows 120lbs x 11 reps pronated 105lbs x 8 reps suppinated Cable Crunches 120lbs x 20 reps 140lbs x 15 reps 150lbs x 10 reps stretch Last edited by Seanp156 : 05-05-2006 at 09:49 PM.
	My Journal

05-05-2006, 07:59 PM	#1806
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	so we are going to billards bar later, right? hahaha
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

05-05-2006, 11:04 PM	#1810
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,993 Photos: 4	poor seany. /sadness
	fufu's 1337 Journal Your diet will set you free.

05-05-2006, 11:04 PM	#1811
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,993 Photos: 4	oh yeah, good workout
	fufu's 1337 Journal Your diet will set you free.

05-06-2006, 02:08 PM	#1813
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great w/o Brother Sean!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-07-2006, 04:25 PM	#1815
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,993 Photos: 4	Those dips are leet off their asses.
	fufu's 1337 Journal Your diet will set you free.

05-08-2006, 08:43 AM	#1818
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Things looking good in hear Sean. I see lots of PBs. What's your plan regarding cutting fat/gaining LBM?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

05-08-2006, 12:53 PM	#1824
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,993 Photos: 4	Rack deads are improving nicely then! gj gj.
	fufu's 1337 Journal Your diet will set you free.