Sean's going for strength.

**CowPimp** · 05-26-2006, 10:06 AM

Quote:

Originally Posted by Seanp156

Insane by the fact that the volume is insane!... I have a hard time limiting my acccessory work sometimes....

My creatine and chalk finally got here today... I can't wait to try Storm pre-workout, and I might give the chalk a try on SLDL's.

I feel you. I went nuts on my accessory work this last cycle. Next time around I think I'm going to focus on fewer exercises that have proven to work well for me and do more volume on those.

Seanp156 · 05-26-2006, 12:37 PM

Good workout today... I was a little sluggish the first 2-3 sets of speed squats, but then I got really focused and had awesome speed and form.

BW x 10 squats warmup

Speed Box Squats
45lbs x 8
95lbs x 4
135lbs x 3
155lbs x 2 (warmups to here)
175lbs x 8 sets x 2 reps

SLDL - grip was an issue today because of humidity, I was sweating like a mofo... I thought about bringing chalk, but didn't because I thought "I won't be going over 205, I won't need it...")
135lbs x 6
165lbs x 4
185lbs x 2
205lbs x 8
205lbs x 5 (grip, hands really sweaty

)
185lbs x 9 (grip again)
185lbs x 5 (you guessed it...)

Front Squats
45lbs x 8
95lbs x 6
135lbs x 8
135lbs x 8
145lbs x 8
145lbs x 8

Hyper Extensions
35lbs x 10
35lbs x 10
25lbs x 10

Decline Weighted Situps
25lbs x 8 (warmup)
35lbs x 3 sets x 10 reps

stretch

Seanp156 · 05-27-2006, 02:37 PM

Meh, yesterday's diet wasn't the best... I skipped a meal, and went about 5 hours without food at one point... And then my last meal only had about half the carbs it was supposed to because my dog snatched part of it real quick

.

Twas for a good cause though, I spent about 5 hours out with a girl from class

.

shiznit2169 · 05-27-2006, 03:34 PM

Sean, when you are bulking, how often do you do cardio? I saw your post in my thread and you said you do cardio 2 times a week. I am just curious, what kind of cardio do you do and when do you usually do it? In the morning before you eat? After you lift weights? On your off days? Let me know please.

fufu · 05-27-2006, 04:08 PM

Quote:

Originally Posted by Seanp156

Meh, yesterday's diet wasn't the best... I skipped a meal, and went about 5 hours without food at one point... And then my last meal only had about half the carbs it was supposed to because my dog snatched part of it real quick

.

Twas for a good cause though, I spent about 5 hours out with a girl from class .

is she h4w7???

shiznit2169 · 05-27-2006, 04:36 PM

Quote:

Originally Posted by fufu

is she h4w7???

I just got a call from seanp and he said he is horrified and afraid to admit that girl he had been hanging out with was a transvestite

camarosuper6 · 05-27-2006, 04:44 PM

looks like a high volume west side?

Seanp156 · 05-27-2006, 05:49 PM

Quote:

Originally Posted by shiznit2169

Sean, when you are bulking, how often do you do cardio? I saw your post in my thread and you said you do cardio 2 times a week. I am just curious, what kind of cardio do you do and when do you usually do it? In the morning before you eat? After you lift weights? On your off days? Let me know please.

Usually twice per week after my bench/upper body days... I'll generally do either the elliptical or stationary bike for 10-15 mins... Sometimes if I've already been in the gym a little too long, or I'm really tired I'll skip it.

I might start doing sprints on the treadmill, but I don't want to rape my knees.

Quote:

Originally Posted by fufu

is she h4w7???

Indeed she is

Nice girl too.

Quote:

Originally Posted by shiznit2169

I just got a call from seanp and he said he is horrified and afraid to admit that girl he had been hanging out with was a transvestite

Hahaha... NO

Quote:

Originally Posted by camarosuper6

looks like a high volume west side?

Yep, regrettably... I'd like to lower the volume, but I just can't get myself to... The lower body squat/dead days are fine IMO, but my bench days usually tend to go a bit overboard... I just can't help not doing a fair amount of accessory work... I just feel like I need to to get a good workout in... Even moreso because I feel like my upperbody's lagging in comparison to my lower body, both strength and hypertrophy wise.

Before, when I was just doing a generic upper/lower split my volume was fairly low around 15 sets total, but sometimes I'll exceed that even for my accessory work now...

**CowPimp** · 05-27-2006, 11:24 PM

Quote:

Originally Posted by camarosuper6

looks like a high volume west side?

Westside is pretty high volume by nature.

fufu · 05-28-2006, 07:43 AM

Quote:

Originally Posted by shiznit2169

I just got a call from seanp and he said he is horrified and afraid to admit that girl he had been hanging out with was a transvestite

lawl, nothing wrong with that!

Seanp156 · 05-28-2006, 08:16 AM

Quote:

Originally Posted by fufu

lawl, nothing wrong with that!

fufu · 05-28-2006, 08:21 AM

Seanp156 · 05-28-2006, 11:34 AM

Pretty good session today, I trained with bands for the first time ever, so that was definately a different feeling... The one guy I usually train with was somewhat suprised I got used to the bands as quick as I did... He said a lot of people are all over the place when they first use them.

Flat BB (no bands/warmup)
45lbs x 10
95lbs x 10

With Purple Bands (I think these are 100lbs tension at the top)
95lbs x 5
95lbs x 5
135lbs x 2 (warmups/seeing where I'm at)

With Purple Bands
115lbs x 3 sets x 5 reps
135lbs x 2 sets x 3 reps
155lbs x 1 miss, spotter gave some assistance for me to get it up...

DB Presses
35lbs x 6 warmup

DB Presses with Black Band (wrapped around the back with a twist, and looped into my hands, not sure what tension is, maybe 20-30lbs at top)
50lbs x 7
50lbs x 5
45lbs x 7

BB Bent Rows
45lbs x 10
95lbs x 8 (warmups)
135lbs x 10
155lbs x 8
135lbs x 10
135lbs x 12 - used a wider grip than usual today, 135 is easy as cake now...)

Standing BB Press
85lbs x 8 - just one set today, shoulders were fried from benching

Lat Pulldowns
120lbs x 12
130lbs x 8

T-bar Rows
45lbs x 14
70lbs x 10
80lbs x 8

Bench Dips
BW x 30
BW + 25lbs plate x 8

~10-12 mins treadmill 2 sprints, some jogging, and some walking

stretch + rotar cuff work

NEXT WEEK = OFF

fufu · 05-28-2006, 02:52 PM

hey im taking this week off too

Seanp156 · 05-28-2006, 03:02 PM

Quote:

Originally Posted by fufu

hey im taking this week off too

Well gee wiz, isn't that precious?

In a way, I don't want to because this is the last week of classes before finals... I feel like it might be better to take off during finals week, but whetever... I guess it'll give me more time to study this week.

I'm anxious to start working on deadlifts again after working on my squat for ~5 weeks. Plus, I have chalk now for deadlifts

Squaggleboggin · 05-28-2006, 03:14 PM

That looks like a very solid workout. Do you like using the bands or do you prefer just conventional weights?

I'm jealous about the chalk, by the way.

**CowPimp** · 05-28-2006, 04:10 PM

Quote:

Originally Posted by Seanp156

Well gee wiz, isn't that precious?

In a way, I don't want to because this is the last week of classes before finals... I feel like it might be better to take off during finals week, but whetever... I guess it'll give me more time to study this week.

I'm anxious to start working on deadlifts again after working on my squat for ~5 weeks. Plus, I have chalk now for deadlifts

Funny, I'm unloading next week myself. Hehe. Tis the season I guess. When you workout with those guys, do you pretty much just follow what they suggest you do, or do you pick your own assistance work or what? How's the PL form coming along?

Seanp156 · 05-28-2006, 04:11 PM

Quote:

Originally Posted by Squaggleboggin

That looks like a very solid workout. Do you like using the bands or do you prefer just conventional weights?

I'm jealous about the chalk, by the way.

The bands were certainly different, requires MUCH more stabilization, and it makes the bar path even more crucial. Plus, my triceps are fried because of the added tension at the top during lockout.

I have a feeling if I train with bands for a while, normal weights will feel fairly easy. There's no way I would even THINK about using bands without spotters though, unless maybe I used a power-rack.

Quote:

Originally Posted by CowPimp

Funny, I'm unloading next week myself. Hehe. Tis the season I guess. When you workout with those guys, do you pretty much just follow what they suggest you do, or do you pick your own assistance work or what? How's the PL form coming along?

I think I'm just going to do some random stuff during my week off... Rotar cuff work, stretching, BW squats, pushups, and pullups at home (I have a fence gateway I can use for pullups).

I pretty much do what they tell me to do for my ME lift, and then they might mention something to work on for accessory work, but the majority of the accessory work I just wing when I'm there, mostly following the template you gave me... I've been throwing in some extra things though...

For example today, the one I train with (Paul) suggested I use the bands on my DB benching today after my ME lift... It's kinda hard getting set up to DB bench with a band wrapped around your hands going around your back... When I finish I set I just have to drop the weights from about 1ft up.

**CowPimp** · 05-28-2006, 04:24 PM

Good stuff. By the way, I got under a bar with 190 pounds of band tension at the top for a box squat the other day. Holy shit, it was hard to balance.

Seanp156 · 05-28-2006, 04:27 PM

Quote:

Originally Posted by CowPimp

Good stuff. By the way, I got under a bar with 190 pounds of band tension at the top for a box squat the other day. Holy shit, it was hard to balance.

Heh, I could imagine... It's hard enough benching, and with benching you have two major points of contact rather than one...

Was that just with that band that it was hard to balance, or did you have weight on as well?

Oh, and Paul went up to either 5 or 6 plates per side today (can't remember), WITH the purple bands, and he wasn't using his bench shirt today either

. Crazily strong...

Seanp156 · 05-31-2006, 12:27 PM

Did some "circuits" outside in my yard today...

Underhand chinups x 6
BW Squats x 20
Inclined Pushups (used my porch) x 20
rest 1 min.
repeat 3 times
Overhand Pullups x 4 + 2
Overhand Pullups x 4
Underhand Chins x 6
Underhand Chins x 5

I was going to do bench/porch dips, but I couldn't get set up properly to get enough ROM.

yellowmoomba · 05-31-2006, 12:31 PM

Quote:

Originally Posted by Seanp156

Did some "circuits" outside in my yard today...

Underhand chinups x 6
BW Squats x 20
Inclined Pushups (used my porch) x 20
rest 1 min.
repeat 3 times
Overhand Pullups x 4 + 2
Overhand Pullups x 4
Underhand Chins x 6
Underhand Chins x 5

I was going to do bench/porch dips, but I couldn't get set up properly to get enough ROM.

You could throw some ab exercise in there too

Seanp156 · 05-31-2006, 12:33 PM

Quote:

Originally Posted by yellowmoomba

You could throw some ab exercise in there too

meh

fufu · 05-31-2006, 01:51 PM

I thought you were taking a week off?

Seanp156 · 05-31-2006, 01:53 PM

Quote:

Originally Posted by fufu

I thought you were taking a week off?

I am, just doing some light stuff to stay somewhat active at least.

**CowPimp** · 05-31-2006, 02:47 PM

Quote:

Originally Posted by Seanp156

Heh, I could imagine... It's hard enough benching, and with benching you have two major points of contact rather than one...

Was that just with that band that it was hard to balance, or did you have weight on as well?

Just the band, but like I said that bands created 190 pounds of tension on their own at the top.

Quote:

Oh, and Paul went up to either 5 or 6 plates per side today (can't remember), WITH the purple bands, and he wasn't using his bench shirt today either

. Crazily strong...

Holy balls. Mad props to that guy.

AndrewSS · 06-02-2006, 10:38 AM

thuper duper sean, have fun with finals... mmm its nice to be done with stupid school already

Seanp156 · 06-02-2006, 10:54 AM

Quote:

Originally Posted by AndrewSS

thuper duper sean, have fun with finals... mmm its nice to be done with stupid school already

Yeah, well fux you andrew.... I only have to make it through 2 days, so it won't be too bad... just gotta study this weekend

. It's about time you finally get your grocery shopping done to bulk.

Seanp156 · 06-02-2006, 12:32 PM

Ok, well the weather's shit and raining today, so I said fuck it, I'm going to go to the gym...

Honestly, I feel like shit the entire week unless I'm going to the gym, so I think I'm always going to do at least 3 deloading workouts in the gym on my weeks off...

I did warmup sets before everything but the chinups, but I'm not going to list them...

Back Squats
155lbs x 2 sets x 12 reps

SLDL
135lbs x 2 sets x 12 reps

Front Squats
95lbs x 12 reps
135lbs x 8 reps

Shoulder Width Underhand Chinups
BW x 10 reps PB???
BW x 5 reps

Overhand pullups
BW x 2+2 reps

Standing BB mil press
95lbs x 8 reps

Push Press
115lbs x 2 reps

stretch + rotar cuff work

I REALLY like low volume workouts like this... If it weren't for Westside, I might want to workout like this all the time... With greater intensity of course.

Archangel · 06-02-2006, 03:33 PM

Good lookin w/o, getting closer to crossing over into HIT my Friend, LOL!!! Best Wishes to you on your Finals!!!

05-26-2006, 12:37 PM	#1952
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	DE Squats Good workout today... I was a little sluggish the first 2-3 sets of speed squats, but then I got really focused and had awesome speed and form. BW x 10 squats warmup Speed Box Squats 45lbs x 8 95lbs x 4 135lbs x 3 155lbs x 2 (warmups to here) 175lbs x 8 sets x 2 reps SLDL - grip was an issue today because of humidity, I was sweating like a mofo... I thought about bringing chalk, but didn't because I thought "I won't be going over 205, I won't need it...") 135lbs x 6 165lbs x 4 185lbs x 2 205lbs x 8 205lbs x 5 (grip, hands really sweaty ) 185lbs x 9 (grip again) 185lbs x 5 (you guessed it...) Front Squats 45lbs x 8 95lbs x 6 135lbs x 8 135lbs x 8 145lbs x 8 145lbs x 8 Hyper Extensions 35lbs x 10 35lbs x 10 25lbs x 10 Decline Weighted Situps 25lbs x 8 (warmup) 35lbs x 3 sets x 10 reps stretch My Journal

05-27-2006, 02:37 PM	#1953
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Meh, yesterday's diet wasn't the best... I skipped a meal, and went about 5 hours without food at one point... And then my last meal only had about half the carbs it was supposed to because my dog snatched part of it real quick . Twas for a good cause though, I spent about 5 hours out with a girl from class . My Journal

05-27-2006, 04:44 PM	#1957
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	looks like a high volume west side? "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

05-28-2006, 08:21 AM	#1962
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	fufu's 1337 Journal Your diet will set you free.

05-28-2006, 11:34 AM	#1963
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Pretty good session today, I trained with bands for the first time ever, so that was definately a different feeling... The one guy I usually train with was somewhat suprised I got used to the bands as quick as I did... He said a lot of people are all over the place when they first use them. Flat BB (no bands/warmup) 45lbs x 10 95lbs x 10 With Purple Bands (I think these are 100lbs tension at the top) 95lbs x 5 95lbs x 5 135lbs x 2 (warmups/seeing where I'm at) With Purple Bands 115lbs x 3 sets x 5 reps 135lbs x 2 sets x 3 reps 155lbs x 1 miss, spotter gave some assistance for me to get it up... DB Presses 35lbs x 6 warmup DB Presses with Black Band (wrapped around the back with a twist, and looped into my hands, not sure what tension is, maybe 20-30lbs at top) 50lbs x 7 50lbs x 5 45lbs x 7 BB Bent Rows 45lbs x 10 95lbs x 8 (warmups) 135lbs x 10 155lbs x 8 135lbs x 10 135lbs x 12 - used a wider grip than usual today, 135 is easy as cake now...) Standing BB Press 85lbs x 8 - just one set today, shoulders were fried from benching Lat Pulldowns 120lbs x 12 130lbs x 8 T-bar Rows 45lbs x 14 70lbs x 10 80lbs x 8 Bench Dips BW x 30 BW + 25lbs plate x 8 ~10-12 mins treadmill 2 sprints, some jogging, and some walking stretch + rotar cuff work NEXT WEEK = OFF My Journal Last edited by Seanp156 : 05-28-2006 at 11:46 AM.

05-27-2006, 03:34 PM	#1954
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	Sean, when you are bulking, how often do you do cardio? I saw your post in my thread and you said you do cardio 2 times a week. I am just curious, what kind of cardio do you do and when do you usually do it? In the morning before you eat? After you lift weights? On your off days? Let me know please.

05-28-2006, 02:52 PM	#1964
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	hey im taking this week off too fufu's 1337 Journal Your diet will set you free.

05-28-2006, 03:14 PM	#1966
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,541 Photos: 3	That looks like a very solid workout. Do you like using the bands or do you prefer just conventional weights? I'm jealous about the chalk, by the way. Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-28-2006, 04:24 PM	#1969
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Good stuff. By the way, I got under a bar with 190 pounds of band tension at the top for a box squat the other day. Holy shit, it was hard to balance. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-31-2006, 12:27 PM	#1971
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Bleh Did some "circuits" outside in my yard today... Underhand chinups x 6 BW Squats x 20 Inclined Pushups (used my porch) x 20 rest 1 min. repeat 3 times Overhand Pullups x 4 + 2 Overhand Pullups x 4 Underhand Chins x 6 Underhand Chins x 5 I was going to do bench/porch dips, but I couldn't get set up properly to get enough ROM. My Journal

05-31-2006, 01:51 PM	#1974
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	I thought you were taking a week off? fufu's 1337 Journal Your diet will set you free.

06-02-2006, 10:38 AM	#1977
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	thuper duper sean, have fun with finals... mmm its nice to be done with stupid school already Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

06-02-2006, 12:32 PM	#1979
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Deloading... Ok, well the weather's shit and raining today, so I said fuck it, I'm going to go to the gym... Honestly, I feel like shit the entire week unless I'm going to the gym, so I think I'm always going to do at least 3 deloading workouts in the gym on my weeks off... I did warmup sets before everything but the chinups, but I'm not going to list them... Back Squats 155lbs x 2 sets x 12 reps SLDL 135lbs x 2 sets x 12 reps Front Squats 95lbs x 12 reps 135lbs x 8 reps Shoulder Width Underhand Chinups BW x 10 reps PB??? BW x 5 reps Overhand pullups BW x 2+2 reps Standing BB mil press 95lbs x 8 reps Push Press 115lbs x 2 reps stretch + rotar cuff work I REALLY like low volume workouts like this... If it weren't for Westside, I might want to workout like this all the time... With greater intensity of course. My Journal

06-02-2006, 03:33 PM	#1980
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Good lookin w/o, getting closer to crossing over into HIT my Friend, LOL!!! Best Wishes to you on your Finals!!! "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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