Sean's going for strength.

KelJu · 10-19-2006, 06:38 PM

Quote:

Originally Posted by Seanp156

Debilitating workout today... Deadlifts were brutal... I thought I'd have to lower the weight after the first 3 sets or so, but I managed... Spent WAY too long in the gym though... probably ~2 hours... Talked to a couple people

.

Conventional Deadlifts off the floor (no belt)
135lbs x 10
185lbs x 6
225lbs x 3
275lbs x 2
315lbs x 1 (warmups)
335lbs x 8 sets x 3 reps - 75 sec RI's

Hack Squats
just the machine x 6
+90lbs x 3 (warmups)
+180lbs x 5 sets x 3 reps - 75 sec RI's PB??
+140lbs x 3 sets x 3 reps - 75 sec RI's

Glute Ham Raises
BW + 25lbs plate x 4 sets x 10 reps - 45 sec RI's

Decline Situps
BW + 25lbs plate x 10 reps - 45 sec RI
BW + 35lbs DB x 3 sets x 10 reps - 45 sec RI's

Cambered Bar Seated Shrugs (The guy that got me in contact with the powerlifters I train with showed me how to do these).
95lbs x 12 reps
95lbs x 12 reps
115lbs x 3 sets x 12 reps ~45 sec RI's, this was pretty light for me

stretch

Those are fun, aren't they?

Seanp156 · 10-19-2006, 06:44 PM

Quote:

Originally Posted by KelJu

Those are fun, aren't they?

They're nawt exactly my favorite

. I think I like rope cable crunches better than anything else for abs... I can feels those more than any other ab work I've done.

KelJu · 10-19-2006, 07:50 PM

Quote:

Originally Posted by Seanp156

They're nawt exactly my favorite

. I think I like rope cable crunches better than anything else for abs... I can feels those more than any other ab work I've done.

Really? I might have to give those a try.

AndrewSS · 10-20-2006, 12:28 AM

"were on a quest!"

AndrewSS · 10-20-2006, 12:54 AM

"cock bandit was slain by tree head wood fist"

Seanp156 · 10-20-2006, 01:00 AM

Andrew and I did some leet questing in Diablo 2... I'm slowly turning into my avatar.

AndrewSS · 10-20-2006, 01:01 AM

true story.

**CowPimp** · 10-20-2006, 06:50 AM

Quote:

Originally Posted by Seanp156

Andrew and I did some leet questing in Diablo 2... I'm slowly turning into my avatar.

Haha. I miss my computer gaming days. I still whip one out occasionally, but I used to fiend out the FPS games. Diablo 2 was fun, but I never did the online thing much...

Seanp156 · 10-21-2006, 09:54 AM

Flat BB bench
45lbs x 2 sets x 10 reps
95lbs x 8
135lbs x 6
185lbs x 3 (warmups)
205lbs x 3 reps
205lbs x 2 reps
185lbs x 3 sets x 5 reps - last set was better than the first two, the guys told me I needed a lot more speed off my chest and it helped.

BB Bent Rows
45lbs x 10
95lbs x 8 (warmups)
135lbs x 2 sets x 12 reps
135lbs x 9 reps
- These were supposed to be 30 sec RI's... They were probably closer to 45 sec, and one of them the guys needed a side spotter between my sets, so that was probably ~1-1.5 min RI

Dips
BW x 5 warmups
BW + 25lbs x 5 sets x 5 reps - 75 sec RI's

Pulldowns
150lbs x 5 reps - 75 sec RI
160lbs x 4 sets x 5 reps - 75 sec RI's

Standing Preacher Curl (first time doing them standing)
50lbs x 5
60lbs x 5
70lbs x 5
60lbs x 4
-didn't really keep track of RI's, they were probably 45-60 sec, they were supposed to be 75 sec though

Break: Ate an energy bar

Cardio:
10 mins elliptical
6 resistance on low points, 12 resistance on high points
-|_|-|_ course
125 cals
.89 miles

stretch + rotar cuff work

fyredup1286 · 10-21-2006, 10:10 AM

niice lookin w/o man...yea...nd i hear ya bout the comp. gamin days...man...i can just remember playin starcraft online for like hours on end...it wus nutz...the tourneys nd shit. It brings me back...lol

Seanp156 · 10-21-2006, 05:16 PM

Work is so exciting...... There's literally 3 people here in the fitness room besides me

I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now...

**CowPimp** · 10-21-2006, 07:46 PM

Quote:

Originally Posted by Seanp156

Work is so exciting...... There's literally 3 people here in the fitness room besides me

I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now...

Everyone's still too drunk to be working out.

AndrewSS · 10-21-2006, 07:48 PM

Quote:

Originally Posted by Seanp156

Work is so exciting...... There's literally 3 people here in the fitness room besides me

I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now...

glad to see your working hard whilst on IM

Brutus_G · 10-22-2006, 07:08 AM

Looking strong sean.

Seanp156 · 10-22-2006, 09:30 AM

Lawlz... Yes, work is so rough for me... I mean, I have to do my homework and post on IM when I'm there!

Pretty good workout today... I dropped leg press in favor of ab work... "Isolating" the quads once a week on my deadlift day is probably enough... I might ditch the hack squat machine for the leg press, I'm not a huge fan of hack squats... Eventually I might just do some olympic squats or front squats instead.

Barbell Box Squats (not sure about box height...somewhere between 12-18" definately below parallel though).
45lbs x 3 sets x 6 reps
135lbs x 6
135lbs x 3
185lbs x 3
205lbs x 2 (warmups)
225lbs x 6 sets x 3 reps
- next week going to do 225 for 3 sets of 3, then 275 for 3 sets of 2, still no belt

DB Romanian Deadlifts
60lbs DB's x 3 sets x 12 reps - 45 sec RI's

Rope Cable Crunches
165lbs x 13
150lbs x 14
135lbs x 15
120lbs x 20
- didn't count RI's strictly, probably ~ 45 sec

Hyper Extensions
60lbs DB x 5 sets x 5 reps - 75 sec RI's

stretch

Double D · 10-22-2006, 09:38 AM

Workouts look pretty solid. Hows the nutrition going?

Seanp156 · 10-22-2006, 09:53 AM

Quote:

Originally Posted by Double D

Workouts look pretty solid. Hows the nutrition going?

Not bad for the most part... I did have pizza both thursday and friday night though, but that's not a normal occurance

.

Usually goes something like
breakfast: 4 egg whites, .75 cup oats (usually in skim milk..sometimes cooked), .75 cups cottage cheese, 1TBSP flax oil

shake: water, ice, .66 cups outs, banana, frozen strawberries, 2 TBSP natural PB, 1 scoop whey

meal 2: ~6oz chicken breast, .5 cups brown rice, 1 cup veggies, 1 TBSP olive oil

shake: water, ice, .66 cups outs, banana, frozen strawberries, 2 TBSP natural PB, 1 scoop whey

meal 3: ~6oz steak, either .5 cups brown rice, or 1 white potato, 1 cup veggies, 1 TBSP flax oil

meal 4: whole grain bagel with natural PB, 1 cup cottage cheese

water: 100-160 oz per day
snack: protein bar(tri-o-plex) if it's a long shift at work in addition to a shake(5-6 hours).

Vitamins/minerals: multi, vit E, beta carotine, fish oil caps, vit B complex, vit C.

Double D · 10-22-2006, 09:54 AM

Looks pretty solid to me.

Seanp156 · 10-25-2006, 01:53 PM

Bleh... 3x12 30 sec RI's sucks...

Standing Military Press
45lbs warmups
75lbs x 2 sets x 12 reps - 30 sec RI's
75lbs x 9 reps 10 sec break 75lbs x 3 reps - 30 sec RI between set 2 & 3

Chinups - 30 sec RI's
BW x 8
BW x 4
BW x 3

~1 min RI
Close Parallel Grip Chins
BW x 5

Incline DB Press
40lbs x 5
55lbs x 4 (warmups)
65lbs x 3 sets x 5 reps - 75 sec RI's
60lbs x 2 sets x 5 reps - 75 sec RI's

Cable Rows
1350lbs x 5 - 75 sec RI's
150lbs x 2 sets x 5 reps - 75 sec RI's
140lbs x 2 sets x 5 reps - 75 sec RI's

Skull Crushers
70lbs x 5 - 75 sec RI's
70lbs x 4 - 75 sec RI's
60lbs x 3 sets x 5 reps - 75 sec RI's

Treadmill Sprint Intervals
2 mins @ 3mph
1 min @ 5mph
1 min @ 3mph
1 min @ 6mph
1 min @ 3mph
1 min @ 7mph
1 min @ 3mph
1 min @ 8mph
1 min @ 3mph
1 min @ 9mph
1 min @ 3mph
1 min @ 10mph - fastest the treadmill can go
2 mins @ 3mph

stretch & rotar cuff work

Brutus_G · 10-25-2006, 05:16 PM

Hey sean what's your current weight?

Double D · 10-25-2006, 05:32 PM

Good ole sprints. Damn those suck!

Seanp156 · 10-25-2006, 06:15 PM

Quote:

Originally Posted by Brutus_G

Hey sean what's your current weight?

Not 100% sure, it's been 185-186 the last couple mornings, but I think I might be holding onto water for some reason... I did start creatine back up about a week after my meet, so that might be part of it, but it's CEE.

Quote:

Originally Posted by Double D

Good ole sprints. Damn those suck!

Heh, I like it better than steady pace cardio... More "fun."

Double D · 10-25-2006, 06:19 PM

Ya that is true, I hate cardio in general! I normally play some basketball or something like that. Cant stand the constant running or sprinting on a treadmill.

**CowPimp** · 10-25-2006, 07:07 PM

I feel you on the short rest intervals and high repetitions. It hurts the ego and burns like a bitch.

Double D · 10-25-2006, 07:10 PM

Just soon do something I enjoy, other wise I wont do it. I am not looking to compete anymore, therefore the good old treadmill can go to hell.

Seanp156 · 10-25-2006, 07:15 PM

Tomorrow's 3x12 on deadlifts, then 3x12 on leg press right after it, 30 sec RI's on both

.

AndrewSS · 10-25-2006, 08:56 PM

3x12 deadlifts with 30RI - have fun with that.

Seanp156 · 10-25-2006, 10:14 PM

I'm sure I will.

Seanp156 · 10-26-2006, 02:15 PM

Not a bad workout, deadlifts and leg press went more smoothly than I thought.

Conventional Deadlifts
135lbs x 10
185lbs x 5 (warmups)
205lbs x 3 sets x 12 reps - 30 sec RI's... I knocked these out pretty easily, may have been able to use 225lbs.

Leg Press (feet low and narrow stance on the pad)
90lbs x 8
180lbs x 6
270lbs x 3 sets x 12 reps - 30 sec RI's

Glute Ham Raise
25lbs plate x 5 warmup
40lbs DB x 5 sets x 5 reps - 75 sec RI's

Decline Situps
25lbs plate x 5 warmup
50lbs DB x 5 sets x 5 sets - 75 sec RI's

Cambered Bar Seated Shrugs
95lbs x 5 warmups
145lbs x 5 sets x 5 reps - 75 sec RI's

stretch

AndrewSS · 10-26-2006, 03:24 PM

Hey its seany p: http://www.youtube.com/watch?v=VNQ1J...elated&search=

10-20-2006, 12:28 AM	#2884
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	"were on a quest!" Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-20-2006, 12:54 AM	#2885
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	"cock bandit was slain by tree head wood fist" Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-20-2006, 01:00 AM	#2886
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Andrew and I did some leet questing in Diablo 2... I'm slowly turning into my avatar. My Journal

10-20-2006, 01:01 AM	#2887
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	true story. Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-21-2006, 09:54 AM	#2889
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Bench Day Flat BB bench 45lbs x 2 sets x 10 reps 95lbs x 8 135lbs x 6 185lbs x 3 (warmups) 205lbs x 3 reps 205lbs x 2 reps 185lbs x 3 sets x 5 reps - last set was better than the first two, the guys told me I needed a lot more speed off my chest and it helped. BB Bent Rows 45lbs x 10 95lbs x 8 (warmups) 135lbs x 2 sets x 12 reps 135lbs x 9 reps - These were supposed to be 30 sec RI's... They were probably closer to 45 sec, and one of them the guys needed a side spotter between my sets, so that was probably ~1-1.5 min RI Dips BW x 5 warmups BW + 25lbs x 5 sets x 5 reps - 75 sec RI's Pulldowns 150lbs x 5 reps - 75 sec RI 160lbs x 4 sets x 5 reps - 75 sec RI's Standing Preacher Curl (first time doing them standing) 50lbs x 5 60lbs x 5 70lbs x 5 60lbs x 4 -didn't really keep track of RI's, they were probably 45-60 sec, they were supposed to be 75 sec though Break: Ate an energy bar Cardio: 10 mins elliptical 6 resistance on low points, 12 resistance on high points -\|_\|-\|_ course 125 cals .89 miles stretch + rotar cuff work My Journal

10-21-2006, 10:10 AM	#2890
fyredup1286 FeeL the BurN! Join Date: Sep 2005 Location: New Jersey Posts: 418 Photos: 10	niice lookin w/o man...yea...nd i hear ya bout the comp. gamin days...man...i can just remember playin starcraft online for like hours on end...it wus nutz...the tourneys nd shit. It brings me back...lol You are born small and weak, and you die small and weak. What you do in the middle is up to you. There is ALWAYS room for improvement

10-21-2006, 05:16 PM	#2891
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Work is so exciting...... There's literally 3 people here in the fitness room besides me I guess it's because it's OSU gameday, but the game was at noon and it's like... 6pm now... My Journal

10-22-2006, 07:08 AM	#2894
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Looking strong sean. "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

10-22-2006, 09:30 AM	#2895
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Squat Day Lawlz... Yes, work is so rough for me... I mean, I have to do my homework and post on IM when I'm there! Pretty good workout today... I dropped leg press in favor of ab work... "Isolating" the quads once a week on my deadlift day is probably enough... I might ditch the hack squat machine for the leg press, I'm not a huge fan of hack squats... Eventually I might just do some olympic squats or front squats instead. Barbell Box Squats (not sure about box height...somewhere between 12-18" definately below parallel though). 45lbs x 3 sets x 6 reps 135lbs x 6 135lbs x 3 185lbs x 3 205lbs x 2 (warmups) 225lbs x 6 sets x 3 reps - next week going to do 225 for 3 sets of 3, then 275 for 3 sets of 2, still no belt DB Romanian Deadlifts 60lbs DB's x 3 sets x 12 reps - 45 sec RI's Rope Cable Crunches 165lbs x 13 150lbs x 14 135lbs x 15 120lbs x 20 - didn't count RI's strictly, probably ~ 45 sec Hyper Extensions 60lbs DB x 5 sets x 5 reps - 75 sec RI's stretch My Journal

10-22-2006, 09:38 AM	#2896
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Workouts look pretty solid. Hows the nutrition going?

10-22-2006, 09:54 AM	#2898
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Looks pretty solid to me.

10-25-2006, 01:53 PM	#2899
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	General Upper Body Day Bleh... 3x12 30 sec RI's sucks... Standing Military Press 45lbs warmups 75lbs x 2 sets x 12 reps - 30 sec RI's 75lbs x 9 reps 10 sec break 75lbs x 3 reps - 30 sec RI between set 2 & 3 Chinups - 30 sec RI's BW x 8 BW x 4 BW x 3 ~1 min RI Close Parallel Grip Chins BW x 5 Incline DB Press 40lbs x 5 55lbs x 4 (warmups) 65lbs x 3 sets x 5 reps - 75 sec RI's 60lbs x 2 sets x 5 reps - 75 sec RI's Cable Rows 1350lbs x 5 - 75 sec RI's 150lbs x 2 sets x 5 reps - 75 sec RI's 140lbs x 2 sets x 5 reps - 75 sec RI's Skull Crushers 70lbs x 5 - 75 sec RI's 70lbs x 4 - 75 sec RI's 60lbs x 3 sets x 5 reps - 75 sec RI's Treadmill Sprint Intervals 2 mins @ 3mph 1 min @ 5mph 1 min @ 3mph 1 min @ 6mph 1 min @ 3mph 1 min @ 7mph 1 min @ 3mph 1 min @ 8mph 1 min @ 3mph 1 min @ 9mph 1 min @ 3mph 1 min @ 10mph - fastest the treadmill can go 2 mins @ 3mph stretch & rotar cuff work My Journal

10-25-2006, 05:16 PM	#2900
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Hey sean what's your current weight? "My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

10-25-2006, 05:32 PM	#2901
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Good ole sprints. Damn those suck!

10-25-2006, 06:19 PM	#2903
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Ya that is true, I hate cardio in general! I normally play some basketball or something like that. Cant stand the constant running or sprinting on a treadmill.

10-25-2006, 07:07 PM	#2904
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I feel you on the short rest intervals and high repetitions. It hurts the ego and burns like a bitch. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-25-2006, 07:10 PM	#2905
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Just soon do something I enjoy, other wise I wont do it. I am not looking to compete anymore, therefore the good old treadmill can go to hell.

10-25-2006, 07:15 PM	#2906
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Tomorrow's 3x12 on deadlifts, then 3x12 on leg press right after it, 30 sec RI's on both . My Journal

10-25-2006, 08:56 PM	#2907
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	3x12 deadlifts with 30RI - have fun with that. Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

10-25-2006, 10:14 PM	#2908
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I'm sure I will. My Journal

10-26-2006, 02:15 PM	#2909
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Deadlift Dead Not a bad workout, deadlifts and leg press went more smoothly than I thought. Conventional Deadlifts 135lbs x 10 185lbs x 5 (warmups) 205lbs x 3 sets x 12 reps - 30 sec RI's... I knocked these out pretty easily, may have been able to use 225lbs. Leg Press (feet low and narrow stance on the pad) 90lbs x 8 180lbs x 6 270lbs x 3 sets x 12 reps - 30 sec RI's Glute Ham Raise 25lbs plate x 5 warmup 40lbs DB x 5 sets x 5 reps - 75 sec RI's Decline Situps 25lbs plate x 5 warmup 50lbs DB x 5 sets x 5 sets - 75 sec RI's Cambered Bar Seated Shrugs 95lbs x 5 warmups 145lbs x 5 sets x 5 reps - 75 sec RI's stretch My Journal

10-26-2006, 03:24 PM	#2910
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,607 Photos: 2	Hey its seany p: http://www.youtube.com/watch?v=VNQ1J...elated&search= Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

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