Sean's going for strength.

**CowPimp** · 05-15-2006, 10:18 PM

A record on squats and rack deads in the same workout. Now that's progress.

Seanp156 · 05-15-2006, 11:22 PM

Quote:

Originally Posted by CowPimp

A record on squats and rack deads in the same workout. Now that's progress.

Hehe, thank ya pimp... So, on wedneday should I do my dynamic effort bench day again (already did it sunday), or my max effort if I'm going to train max effort on sundays from now on so I can train with those powerlifters?

I think I'm going to start upping my calories again. I might not be going on an all out bulk yet, but as it's been going, I haven't been having complex carbs for 2 meals a day, and I think with my body type, I need them.

**CowPimp** · 05-15-2006, 11:40 PM

Quote:

Originally Posted by Seanp156

Hehe, thank ya pimp... So, on wedneday should I do my dynamic effort bench day again (already did it sunday), or my max effort if I'm going to train max effort on sundays from now on so I can train with those powerlifters?

I would do a DE workout again. You could probably use the speed anyway with your sticking point where it is.

Quote:

I think I'm going to start upping my calories again. I might not be going on an all out bulk yet, but as it's been going, I haven't been having complex carbs for 2 meals a day, and I think with my body type, I need them.

Mmm, more calories & carbs...

Seanp156 · 05-16-2006, 09:10 PM

Today's diet, just for the hell of it...

8:30 AM
Shake
.75 cups water
4 ice cubes
.66 cups oats
1 banana
1 frozen strawberry
2tbs natural PB
1 scoop whey

11:30 AM
.75 cups egg whites
.75 cups oats raw in a bowl with skim milk and 1 scoop whey
.75 cups 2% cottage cheese
1tbs flax oil

2:30 PM
~6oz chicken breast
.5 cups pearled barley
.5 cups mixed veggies
1tbs olive oil

5:00 PM
~6oz round eye steak
~4 oz white potato
.5 cups mixed veggies
1tbs flax oil

7:00 PM
Shake
.75 cups water
4 ice cubes
.66 cups oats
1 banana
1 frozen strawberry
2tbs natural PB
1 scoop whey

9:30 PM
1 can of tuna
creatine
2 pieces of whole wheat bread with natural PB

Tomorrow's DE bench day

fufu · 05-16-2006, 09:40 PM

Looks like a solid day of eating.

Seanp156 · 05-16-2006, 09:43 PM

Quote:

Originally Posted by fufu

Looks like a solid day of eating.

Not much compared to my bulking days in the fall/winter, but it's more than I've been used to lately.

shiznit2169 · 05-17-2006, 08:12 AM

i'm just curious, why do you take creatine for your last meal?

Seanp156 · 05-17-2006, 09:05 AM

Quote:

Originally Posted by shiznit2169

i'm just curious, why do you take creatine for your last meal?

It doesn't really matter if it's not a workout day

.

On days I workout, I take it twice... Once before I workout, and again at night.

Seanp156 · 05-17-2006, 01:06 PM

Today's workout was fairly sucky, at least the benching portion... It just didn't feel right today, and the weight felt heavy for whatever reason... I was tired before I went, and I've been a bit of an insomniac lately... Having trouble getting decent sleep...

Plus, the gym's being painted, and the fumes kinda get to ya...

Speed Bench

45lbs x 8
95lbs x 5 (warmups to here)
135lbs x 2 sets x 3 reps
125lbs x 2 sets x 3 reps
At this point, I said screw it, I'm done benching...

T Bar Rows
45lbs x 8
95lbs x 5 (warmups to here)
135lbs x 10
115lbs x 12
115lbs x 10

Standing BB Press
85lbs x 4 (warmup)
95lbs x 10
115lbs x 4
95lbs x 5

Lat Pulldowns
120lbs x 3 sets x 10 reps

Machine Rows
100lbs x 12 reps
110lbs x 10 reps
100lbs x 10 reps

Skull Crushers
50lbs x 6 (warmup)
60lbs x 10
60lbs x 8

Alternating Hammer Curls
35lbs x 14
30lbs x 12

stretch + rotar cuff work... skipped grip work and cardio...

fufu · 05-17-2006, 01:16 PM

/tear

Seanp156 · 05-17-2006, 01:49 PM

Quote:

Originally Posted by fufu

/tear

... I think I should maybe change my schedule so I can lift in the evening/night... I've never liked lifting in the early part of the day, but I do so because I want to be done working out before class, but I guess I could go after class... Then I have the problem of deciding what to eat before I workout that has some good carbs and protein...

fufu · 05-17-2006, 02:11 PM

Quote:

Originally Posted by Seanp156

... I think I should maybe change my schedule so I can lift in the evening/night... I've never liked lifting in the early part of the day, but I do so because I want to be done working out before class, but I guess I could go after class... Then I have the problem of deciding what to eat before I workout that has some good carbs and protein...

I have been working out 2 hours after I wake up for a while now. I used to lift later. I like doing it early because I am usually thinking about it all day until I get to it. I hate breaking routine because I mess my meals up.

I wonder if my body would do anything different later in the day.

shiznit2169 · 05-17-2006, 05:18 PM

Quote:

Originally Posted by fufu

I have been working out 2 hours after I wake up for a while now. I used to lift later. I like doing it early because I am usually thinking about it all day until I get to it. I hate breaking routine because I mess my meals up.

I wonder if my body would do anything different later in the day.

Jesus dude, we have the exact same way of thinking. I like to get my workouts done and over with in the morning (9-10am) so i don't have to think about it all day and not have to drag myself there if i am tired. Also, the meals tend to get screwed up later in the day if i workout because dinner closes at 7:30 and i have homework to do plus my friends want to hang out and stuff like that. So, it's easy to get it done early when everyone is busy with classes.

Devlin · 05-17-2006, 05:21 PM

Making my journal rounds...great looking workouts

AndrewSS · 05-17-2006, 05:53 PM

I hate working out earlier in the day for some reason... I did it some back at school and I feel like I have more energy/focus later in the day for some reason...

Seanp156 · 05-17-2006, 06:52 PM

Quote:

Originally Posted by AndrewSS

I hate working out earlier in the day for some reason... I did it some back at school and I feel like I have more energy/focus later in the day for some reason...

Same with me... I used to workout at about 3-4 PM when I used to get up at 7 AM, so, 3-4 PM would be around 6-7PM now

fufu · 05-17-2006, 11:05 PM

Quote:

Originally Posted by shiznit2169

Jesus dude, we have the exact same way of thinking. I like to get my workouts done and over with in the morning (9-10am) so i don't have to think about it all day and not have to drag myself there if i am tired. Also, the meals tend to get screwed up later in the day if i workout because dinner closes at 7:30 and i have homework to do plus my friends want to hang out and stuff like that. So, it's easy to get it done early when everyone is busy with classes.

lawl, great minds think alike.

fufu · 05-17-2006, 11:06 PM

I love my 5 am sessions that I have sometimes.

**CowPimp** · 05-17-2006, 11:57 PM

Ugh, paint fumes in the gym sucks. That happened in my last gym when I was deadlifting once and I felt like shit. It was horrible.

Just out of curiosity, how much in the way of gains have you seen with creatine?

Seanp156 · 05-18-2006, 09:48 AM

Quote:

Originally Posted by CowPimp

Ugh, paint fumes in the gym sucks. That happened in my last gym when I was deadlifting once and I felt like shit. It was horrible.

Just out of curiosity, how much in the way of gains have you seen with creatine?

Well, I'm not really sure... I've been using it pretty much all the time

. I've at least been real consistent with my bulk CEE except when I've been sick, I usually don't bother with it when I'm sick.... However, I think NO2/creatine products taken pre-workout help me much more than just taking creatine. They give a nice energy boost, even more so when they have caffeine.

Quote:

Originally Posted by fufu

I love my 5 am sessions that I have sometimes.

I could maybe do 5 AM session if it were just night time for me, and not morning

fufu · 05-18-2006, 04:14 PM

Quote:

Originally Posted by Seanp156

Well, I'm not really sure... I've been using it pretty much all the time

. I've at least been real consistent with my bulk CEE except when I've been sick, I usually don't bother with it when I'm sick.... However, I think NO2/creatine products taken pre-workout help me much more than just taking creatine. They give a nice energy boost, even more so when they have caffeine.

I could maybe do 5 AM session if it were just night time for me, and not morning

Haha, once I stayed up all night and went to the gym at 5 am.

Seanp156 · 05-18-2006, 05:03 PM

Quote:

Originally Posted by fufu

Haha, once I stayed up all night and went to the gym at 5 am.

Last summer I'd always make it to the gym between 10 PM - 12 AM, and then end up going to bed around 3-5 AM... I usually didn't get up until noon.

**CowPimp** · 05-18-2006, 10:37 PM

I used to rock latenight workouts. Before I lifted and I used to do bodyweight stuff and go jogging I would workout at 1 or 2AM. I got equipment in my basement years later and continued that trend. My brother's room was right next door. He would have people over and they would pass through to go outside to smoke or something and I would be in there shirtless and barefoot doing one legged squats and shit. Funny stuff.

Seanp156 · 05-19-2006, 02:13 PM

Here's what I'm currently consuming for my daily intake now, it's not listed in any particular order, that's spread over 6 meals.

Headed to the gym in a little for DE squat...

fufu · 05-19-2006, 02:46 PM

4,000 cals for the win!

Seanp156 · 05-19-2006, 06:06 PM

Speed Box Squats
45lbs x 5
95lbs x 4
135lbs x 2
155lbs x 2 (warmups to here)
175lbs x 4 sets x 2 reps
155lbs x 4 sets x 2 reps

SLDL
135lbs x 6
165lbs x 5
185lbs x 2 (warmups to here and DOH)
205lbs x 4 (DOH) + 2 (mixed from here on)
205lbs x 8 - PB? Not sure
185lbs x 10
185lbs x 8

Front Squats (lowered intensity a bit today)
45lbs x 6
95lbs x 5 (warmups to here)
135lbs x 8
135lbs x 8
155lbs x 6
135lbs x 8

Hyper Extensions
25lbs x 3 sets x 10 reps

Decline Weighted Situps
25lbs x 20
35lbs x 10

stretch - On a random note, I don't like the new colors the gym has... it's "warmer." I like the old plain white warehouse feel...

shiznit2169 · 05-19-2006, 06:06 PM

8 tblsp of peanut butter is 759 cals???

Seanp156 · 05-19-2006, 06:06 PM

Quote:

Originally Posted by shiznit2169

8 tblsp of peanut butter is 759 cals???

yes... 2 is 190 cals..

fufu · 05-19-2006, 06:11 PM

Peanut butter is so calorie dense, it is crazy. Nuts in general are I think.

Seanp156 · 05-21-2006, 12:20 PM

I had my first session with the Westside benchers this morning... They totally changed my form, so my traps are pushed into the bench, legs are wide and straightened, and there's a fair arch in my back... They also taught me to use both a fast eccentric and concentric to the point of pretty much dropping the bar in a controlled state.

This session lasted way too long, I'd probably killed an hour by the time I was done with BB benching alone...

Flat BB Bench
45lbs x 8 (using my old form)
95lbs x 6
135lbs x 5
155lbs x 5
155lbs x 5 (switched to the new PL form)
175lbs x 3 (warmups)

1 Board Press
185lbs x 1
195lbs x 1
205lb x 1
215lbs x 0 (bar path was off, too far behind me)
215lbs x 1 PB - of course, this isn't really a full bench press
145lbs x 3 slow eccentric learning bar path...
145lbs x 3 same ^

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

T-Bar Rows (real T-bar rows, I was using a cambered bar before when I titled it T-bar on accident)
45lbs x 12
70lbs x 10
70lbs x 10

Seated DB Press
40lbs x 2 sets x 8 reps
40lbs x 5 reps

Lat Pulldowns
130lbs x 3 sets x 8 reps

Nautilus Compound Row Machine
160lbs x 10
160lbs x 8
150lbs x 8

Static BB Holds
185lbs x 21 sec
225lbs x 4 sec

Farmer's Walk
60lbs DB's x down aisle and back

15 mins elliptical
10/20 resistance
_|-|_|-|_ course
195 cals
1.40 miles

stretch + rotar cuff exercises

05-15-2006, 10:18 PM	#1891
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	A record on squats and rack deads in the same workout. Now that's progress. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-16-2006, 09:10 PM	#1894
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Today's diet, just for the hell of it... 8:30 AM Shake .75 cups water 4 ice cubes .66 cups oats 1 banana 1 frozen strawberry 2tbs natural PB 1 scoop whey 11:30 AM .75 cups egg whites .75 cups oats raw in a bowl with skim milk and 1 scoop whey .75 cups 2% cottage cheese 1tbs flax oil 2:30 PM ~6oz chicken breast .5 cups pearled barley .5 cups mixed veggies 1tbs olive oil 5:00 PM ~6oz round eye steak ~4 oz white potato .5 cups mixed veggies 1tbs flax oil 7:00 PM Shake .75 cups water 4 ice cubes .66 cups oats 1 banana 1 frozen strawberry 2tbs natural PB 1 scoop whey 9:30 PM 1 can of tuna creatine 2 pieces of whole wheat bread with natural PB Tomorrow's DE bench day My Journal

05-16-2006, 09:40 PM	#1895
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Looks like a solid day of eating. fufu's 1337 Journal Your diet will set you free.

05-17-2006, 01:06 PM	#1899
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Bench... sort of.. Today's workout was fairly sucky, at least the benching portion... It just didn't feel right today, and the weight felt heavy for whatever reason... I was tired before I went, and I've been a bit of an insomniac lately... Having trouble getting decent sleep... Plus, the gym's being painted, and the fumes kinda get to ya... Speed Bench 45lbs x 8 95lbs x 5 (warmups to here) 135lbs x 2 sets x 3 reps 125lbs x 2 sets x 3 reps At this point, I said screw it, I'm done benching... T Bar Rows 45lbs x 8 95lbs x 5 (warmups to here) 135lbs x 10 115lbs x 12 115lbs x 10 Standing BB Press 85lbs x 4 (warmup) 95lbs x 10 115lbs x 4 95lbs x 5 Lat Pulldowns 120lbs x 3 sets x 10 reps Machine Rows 100lbs x 12 reps 110lbs x 10 reps 100lbs x 10 reps Skull Crushers 50lbs x 6 (warmup) 60lbs x 10 60lbs x 8 Alternating Hammer Curls 35lbs x 14 30lbs x 12 stretch + rotar cuff work... skipped grip work and cardio... My Journal

05-17-2006, 01:16 PM	#1900
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	/tear fufu's 1337 Journal Your diet will set you free.

05-17-2006, 08:12 AM	#1897
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	i'm just curious, why do you take creatine for your last meal?

05-17-2006, 05:21 PM	#1904
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,302 Photos: 27	Making my journal rounds...great looking workouts Time to get my life and body back Time to face the jury (and myself) Time to bring sexyback

05-17-2006, 05:53 PM	#1905
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	I hate working out earlier in the day for some reason... I did it some back at school and I feel like I have more energy/focus later in the day for some reason... Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

05-17-2006, 11:06 PM	#1908
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	I love my 5 am sessions that I have sometimes. fufu's 1337 Journal Your diet will set you free.

05-17-2006, 11:57 PM	#1909
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Ugh, paint fumes in the gym sucks. That happened in my last gym when I was deadlifting once and I felt like shit. It was horrible. Just out of curiosity, how much in the way of gains have you seen with creatine? The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-18-2006, 10:37 PM	#1913
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I used to rock latenight workouts. Before I lifted and I used to do bodyweight stuff and go jogging I would workout at 1 or 2AM. I got equipment in my basement years later and continued that trend. My brother's room was right next door. He would have people over and they would pass through to go outside to smoke or something and I would be in there shirtless and barefoot doing one legged squats and shit. Funny stuff. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-19-2006, 02:46 PM	#1915
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	4,000 cals for the win! fufu's 1337 Journal Your diet will set you free.

05-19-2006, 06:06 PM	#1916
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squat Speed Box Squats 45lbs x 5 95lbs x 4 135lbs x 2 155lbs x 2 (warmups to here) 175lbs x 4 sets x 2 reps 155lbs x 4 sets x 2 reps SLDL 135lbs x 6 165lbs x 5 185lbs x 2 (warmups to here and DOH) 205lbs x 4 (DOH) + 2 (mixed from here on) 205lbs x 8 - PB? Not sure 185lbs x 10 185lbs x 8 Front Squats (lowered intensity a bit today) 45lbs x 6 95lbs x 5 (warmups to here) 135lbs x 8 135lbs x 8 155lbs x 6 135lbs x 8 Hyper Extensions 25lbs x 3 sets x 10 reps Decline Weighted Situps 25lbs x 20 35lbs x 10 stretch - On a random note, I don't like the new colors the gym has... it's "warmer." I like the old plain white warehouse feel... My Journal

05-19-2006, 06:06 PM	#1917
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	8 tblsp of peanut butter is 759 cals???

05-19-2006, 06:11 PM	#1919
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Peanut butter is so calorie dense, it is crazy. Nuts in general are I think. fufu's 1337 Journal Your diet will set you free.

05-21-2006, 12:20 PM	#1920
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench I had my first session with the Westside benchers this morning... They totally changed my form, so my traps are pushed into the bench, legs are wide and straightened, and there's a fair arch in my back... They also taught me to use both a fast eccentric and concentric to the point of pretty much dropping the bar in a controlled state. This session lasted way too long, I'd probably killed an hour by the time I was done with BB benching alone... Flat BB Bench 45lbs x 8 (using my old form) 95lbs x 6 135lbs x 5 155lbs x 5 155lbs x 5 (switched to the new PL form) 175lbs x 3 (warmups) 1 Board Press 185lbs x 1 195lbs x 1 205lb x 1 215lbs x 0 (bar path was off, too far behind me) 215lbs x 1 PB - of course, this isn't really a full bench press 145lbs x 3 slow eccentric learning bar path... 145lbs x 3 same ^ DB Flat Bench 50lbs x 4 warmup 60lbs x 8 60lbs x 8 T-Bar Rows (real T-bar rows, I was using a cambered bar before when I titled it T-bar on accident) 45lbs x 12 70lbs x 10 70lbs x 10 Seated DB Press 40lbs x 2 sets x 8 reps 40lbs x 5 reps Lat Pulldowns 130lbs x 3 sets x 8 reps Nautilus Compound Row Machine 160lbs x 10 160lbs x 8 150lbs x 8 Static BB Holds 185lbs x 21 sec 225lbs x 4 sec Farmer's Walk 60lbs DB's x down aisle and back 15 mins elliptical 10/20 resistance _\|-\|_\|-\|_ course 195 cals 1.40 miles stretch + rotar cuff exercises My Journal

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