Sean's going for strength.

Seanp156 · 05-08-2006, 08:14 PM

Quote:

Originally Posted by yellowmoomba

Nice PBs!!

Thank ya sir.

**P-funk** · 05-08-2006, 08:15 PM

good job. getting stronger!

Seanp156 · 05-08-2006, 08:17 PM

Quote:

Originally Posted by P-funk

good job. getting stronger!

Thanks P!

b_reed23 · 05-09-2006, 01:26 AM

Look at all those PB

nice work!

**CowPimp** · 05-09-2006, 12:49 PM

That last workout was awesome Sean. Good progress. You ripped apart those box squats!

Quote:

Originally Posted by Seanp156

That's for more experienced Westsiders, Cowpimp doesn't even do that yet... The boxes on their chest is called a "board press." I don't really understand why they do it that way, because couldn't you just set the stops on the power rack at a higher level and achieve the same thing? It's more or less just a partial bench rep, or "rack lockout." The chains and cords are used to offer more resistance at the weakpoint in a lift. Useful, yes, but necessary at beginner levels? not necessarily.

Plus, most public gyms don't have the chains, cords etc you need... You'd either need to get your own, or join a powerlifting gym.

Actually, the only reason I don't use bands is because we don't have them. I will probably invest in a set in the not too distant future though. I think they could definitely help my bench press; my lockout sucks monkey cock. I have, however, given the chains a try. We have some chains at my gym. In fact, I plan on doing some chain benching tomorrow for ME bench day.

You're right though, they aren't necessary. You can make great strides without them. Nonetheless, they are certainly useful to have in the proverbial toolbox.

Archangel · 05-09-2006, 04:36 PM

Quote:

Originally Posted by Seanp156

Not anymore, I bumped the cals back up to around maintenance.

G

D STUFF!!!

Seanp156 · 05-10-2006, 11:04 AM

a little pic update...

Oh, and I haven't trained my calfs directly since as long as I can remember.... probably Januaryish.

**CowPimp** · 05-10-2006, 11:11 AM

Your back definitely looks more defined than it did 2 months ago. I say mission accomplished, and with more meaning behind it than when Bush said it 3 years ago.

Seanp156 · 05-10-2006, 11:15 AM

Quote:

Originally Posted by CowPimp

Your back definitely looks more defined than it did 2 months ago. I say mission accomplished, and with more meaning behind it than when Bush said it 3 years ago.

Haha. Yeah, I'm happy with how I've leaned out short term, but I'm definately not going to bulk yet.. I'm just going to sit around 2800-3200 cals for the next 5 months or so, and hopefully get leaner and maybe add a little lean mass before bulking again....

Anyway, time to hit the gym for my ME Bench day !

**CowPimp** · 05-10-2006, 11:37 AM

Quote:

Originally Posted by Seanp156

Haha. Yeah, I'm happy with how I've leaned out short term, but I'm definately not going to bulk yet.. I'm just going to sit around 2800-3200 cals for the next 5 months or so, and hopefully get leaner and maybe add a little lean mass before bulking again....

Anyway, time to hit the gym for my ME Bench day !

I feel you. I've been pretty much maintaining for the past few months. My strength has gone up so I don't really care about getting bigger right now. In fact, I slipped up with my eating habits a little bit and shed a couple of pounds unintentionally, heh. It's cool to maintain sometimes; forcefeeding and starving yourself constantly sucks ass. You have to take a break from it.

I'll be joining you in ME bench land in a little while, heh.

b_reed23 · 05-10-2006, 12:21 PM

looking good Sean!

Seanp156 · 05-10-2006, 02:24 PM

Quote:

Originally Posted by b_reed23

looking good Sean!

Thank ya.

____________________

Today's workout was just "meh" ...I hit my upper back pretty well, and it's already a little sore... I seem to be making great progress with my upper back now that I finally seem to have found the way to get my lats to do the pulling.

7 min treadmill warmup 3-7 mph

Suspended Bench (sucks ass)
45lbs x 6
95lbs x 4
135lbs x 2
155lbs x 1
175lbs x 1
190lbs x 0

- maybe missed because I warmed up with all suspended presses instead of normal bench presses and got fatigued???

Flat DB Presses
50lbs x 4 warmup
60lbs x 8
60lbs x 8

BB Rows
45lbs x 8
95lbs x 6
115lbs x 4 (warmups to here)
135lbs x 3 sets x 10 reps

Seated DB Press
40lbs x 4 warmup
50lbs x 8 PB
50lbs x 6 previous PB

Lat Pulldowns
110lbs x 6 warmup
130lbs x 3 sets x 8 reps hahaha on my paper I wrote 6 reps for each, but it was really 8... I guess my head wasn't really in the gym today...

Farmer's Walks
70's DB x down the aisle and back (the aisle is about as long as 12-14 squat racks pushed together side to side one way)
70's DB x down the aisle and back

Seated DB Alternating Curls
35lbs x 10 (5 each arm) - gh3yn3$$

Chinups
BW x 4

Gorilla Hangs pinky to middle fingers
BW x 6 sec - suckage
BW x 7 sec - still suckage

15 mins elliptical
_|-|_|-|_ course
10/20 resistance
206 cals
1.47 miles

stretch

fufu · 05-10-2006, 02:27 PM

Everyone gets a 'meh' workout now and then. You got a PB though, gj.

and what is a suspended bench press?

Burner02 · 05-10-2006, 02:33 PM

nice rows! Over hand or underhand?

Seanp156 · 05-10-2006, 02:33 PM

Quote:

Originally Posted by fufu

Everyone gets a 'meh' workout now and then. You got a PB though, gj.

and what is a suspended bench press?

It's in the power rack... You set the safety stops at exactly chest level, and start the press from the bottom, so you don't get the eccentric portion to help you with the "spring" effect.

Quote:

Originally Posted by Burner02

nice rows! Over hand or underhand?

Rows are overhand.

fufu · 05-10-2006, 02:35 PM

DeadBolt · 05-10-2006, 11:02 PM

Lookin good in here loui oh I mean sean

**CowPimp** · 05-10-2006, 11:41 PM

Don't worry about the suspended bench. You can't always break a record. In the future though, don't be afraid to back it down and shoot for the previous PR or 5 pounds less. I often have to do that.

As well, you might consider stepping up the speed benching volume. Do 10-12 sets instead of 8. Keep fucking up that upper back like there's no tomorrow and maybe even pump up the volume there a little bit now that you're back to some heavier eating.

Seanp156 · 05-11-2006, 06:51 AM

Quote:

Originally Posted by CowPimp

Don't worry about the suspended bench. You can't always break a record. In the future though, don't be afraid to back it down and shoot for the previous PR or 5 pounds less. I often have to do that.

As well, you might consider stepping up the speed benching volume. Do 10-12 sets instead of 8. Keep fucking up that upper back like there's no tomorrow and maybe even pump up the volume there a little bit now that you're back to some heavier eating.

Sounds good... Usually, I'll consider backing down the weight on my ME lift if I missed, but it didn't even budge and I was pissed...

Quote:

Originally Posted by DeadBolt

Lookin good in here loui oh I mean sean

Thanks.... As in Ferrigno?

DeadBolt · 05-11-2006, 08:56 AM

Quote:

Originally Posted by Seanp156

Thanks.... As in Ferrigno?

No simmons ass tart!

Seanp156 · 05-11-2006, 09:21 AM

Quote:

Originally Posted by DeadBolt

No simmons ass tart!

Goddamn DB, why are you so mean

DeadBolt · 05-11-2006, 10:05 AM

Quote:

Originally Posted by Seanp156

Goddamn DB, why are you so mean

**CowPimp** · 05-11-2006, 01:46 PM

Quote:

Originally Posted by Seanp156

Sounds good... Usually, I'll consider backing down the weight on my ME lift if I missed, but it didn't even budge and I was pissed...

Believe me I understand, heh. Maybe you should try implementing some isometrics for your ME work, or in addition to it?

Seanp156 · 05-11-2006, 02:04 PM

Quote:

Originally Posted by CowPimp

Believe me I understand, heh. Maybe you should try implementing some isometrics for your ME work, or in addition to it?

You mean things like pushing against a static object or wall? If so, I did some of the in physical theorapy for my shoulders.

Oh, and CP, I got a question for my DE squat day tomorrow... I usually do SLDL's for my ham dominant exercise, but I've been wanted to try trap bar deadlifts... Do you think it'd be alright to use the trap bar deads in place of SLDL's? I know it isn't quite as intensive on the hams, but I'd still like to try it...

**CowPimp** · 05-11-2006, 02:27 PM

Quote:

Originally Posted by Seanp156

You mean things like pushing against a static object or wall? If so, I did some of the in physical theorapy for my shoulders.

Exactly, which is basically what happened when you did the suspended bench anyway, if you think about it. If you're weak off the chest, then set the pins like you're going to do a suspended bench press and then press against the pins with the barbell. Usually repetitions last about 5 seconds a piece.

Quote:

Oh, and CP, I got a question for my DE squat day tomorrow... I usually do SLDL's for my ham dominant exercise, but I've been wanted to try trap bar deadlifts... Do you think it'd be alright to use the trap bar deads in place of SLDL's? I know it isn't quite as intensive on the hams, but I'd still like to try it...

Give it a try, why not? Remember that squatting raw is more indicative of having strong quadriceps than squatting in a suit. I train my quads on squat/deadlift days, but I just do a higher level of volume for the posterior chain.

Seanp156 · 05-11-2006, 04:13 PM

Quote:

Originally Posted by CowPimp

Give it a try, why not? Remember that squatting raw is more indicative of having strong quadriceps than squatting in a suit. I train my quads on squat/deadlift days, but I just do a higher level of volume for the posterior chain.

Well yes, I'm still doing box squats and front squats as well.

Archangel · 05-11-2006, 04:19 PM

Whats up BRother Sean??? I'm fairly early in the game of Oblivion, how the heck do you get past the goblin things, and close the darn gate???

Seanp156 · 05-11-2006, 05:58 PM

Quote:

Originally Posted by Archangel

Whats up BRother Sean??? I'm fairly early in the game of Oblivion, how the heck do you get past the goblin things, and close the darn gate???

Umm.... Kill them? I can't really remember that far back, which gate?

Archangel · 05-11-2006, 06:02 PM

Quote:

Originally Posted by Seanp156

Umm.... Kill them? I can't really remember that far back, which gate?

LOL!!! The first gate, where I have to get the Kings son!!! Also, how do you kill dorian to get Unlimited amounts of money???

Seanp156 · 05-11-2006, 06:06 PM

Quote:

Originally Posted by Archangel

LOL!!! The first gate, where I have to get the Kings son!!! Also, how do you kill dorian to get Unlimited amounts of money???

You just have to run around and explore until you find a "sigil stone" in a tower, and then activate it... Dorian I have no idea about, haven't done that...

05-08-2006, 08:15 PM	#1832
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	good job. getting stronger! E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-09-2006, 01:26 AM	#1834
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	Look at all those PB nice work! My Journal!

05-10-2006, 11:11 AM	#1838
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Your back definitely looks more defined than it did 2 months ago. I say mission accomplished, and with more meaning behind it than when Bush said it 3 years ago. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-10-2006, 12:21 PM	#1841
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	looking good Sean! My Journal!

05-10-2006, 02:27 PM	#1843
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	Everyone gets a 'meh' workout now and then. You got a PB though, gj. and what is a suspended bench press? fufu's 1337 Journal Your diet will set you free.

05-10-2006, 02:33 PM	#1844
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	nice rows! Over hand or underhand? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-10-2006, 02:35 PM	#1846
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,730 Photos: 8	oic fufu's 1337 Journal Your diet will set you free.

05-10-2006, 11:02 PM	#1847
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,458	Lookin good in here loui oh I mean sean "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

05-10-2006, 11:41 PM	#1848
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Don't worry about the suspended bench. You can't always break a record. In the future though, don't be afraid to back it down and shoot for the previous PR or 5 pounds less. I often have to do that. As well, you might consider stepping up the speed benching volume. Do 10-12 sets instead of 8. Keep fucking up that upper back like there's no tomorrow and maybe even pump up the volume there a little bit now that you're back to some heavier eating. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-11-2006, 04:19 PM	#1857
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,530 Photos: 4	Whats up BRother Sean??? I'm fairly early in the game of Oblivion, how the heck do you get past the goblin things, and close the darn gate??? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

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