Eat the meek, savor the taste.

AKIRA · 11-18-2006, 09:53 AM

Quote:

Originally Posted by Gazhole

These smilies are awesome.

Nice looking working, i love Good Mornings. Very fun movement.

Even when I didnt fuck up my disk, I was still too scared to try them. You guys are warriors!

FatCat, working out today?

ReproMan · 11-18-2006, 11:05 AM

Quote:

Originally Posted by AKIRA

Even when I didnt fuck up my disk, I was still too scared to try them. You guys are warriors!

FatCat, working out today?

Nah, I've been 4 days already this week. If I do anything on the weekend it's cardio only.

AKIRA · 11-18-2006, 11:58 AM

Quote:

Originally Posted by FatCatMC

Nah, I've been 4 days already this week. If I do anything on the weekend it's cardio only.

I am drinking a double espresso right now for the gym..!

**Gazhole** · 11-18-2006, 02:44 PM

Quote:

Originally Posted by AKIRA

Even when I didnt fuck up my disk, I was still too scared to try them. You guys are warriors!

I left them out of this program for a change, but i do really like the movement. Awesome for the lower back - and the hams obviously. But yeah, you gotta be careful with them, i made that mistake once and that was too many times :P.

The seated versions are good too, and a little safer i think. But then again, every movement is safe if you keep good form, so if you get the chance, i say go for it, dude!

ReproMan · 11-21-2006, 06:56 AM

BB Bench: -
135 - 12
225 - 7,8(1)

Hammer Strength Row: +
2 plates + 35 (each side) - 12,12,12

Seated DB Press: +
55's - 12,12,10

T Bar Row: +
2 plates + 25 - 12,12,12

Dips (:30RI): +
BW - 12,12,8

Tricep Pushdowns (:30RI): +
50 - 18,18,18

Weight: 209!?!?!

I don't know what happened today on flat bench but I had no strength whatsoever. Then the kid that was spotting me, was a fucking stupid fuck and didn't pull when I asked him to. Instead he said "It's not above the rack." NO FUCKING SHIT!!!! THATS WHY I ASKED FOR THE FUCKING SPOT! Anyway I bypassed the 3rd set as not to ruin the rest of my workout and I think it was a good move. Great WO except for benching.

**Gazhole** · 11-21-2006, 09:26 AM

Dips are looking good, dude! Probably just an off day for Bench. Maybe try another warmup set next time?

And that spotter sounds like the kind of moron we get at my gym.

AKIRA · 11-21-2006, 02:42 PM

Oh yeah, I did pullups on the dip station you do them at. Well, it sucked.

I did them weighted and every time the 45 plate would pass the back support, it would get caught under the bottom of it. Wasnt bad, but wasnt good.

ReproMan · 11-21-2006, 05:48 PM

Quote:

Originally Posted by AKIRA

Oh yeah, I did pullups on the dip station you do them at. Well, it sucked.

I did them weighted and every time the 45 plate would pass the back support, it would get caught under the bottom of it. Wasnt bad, but wasnt good.

Yeah that sounds like it could suck.

ReproMan · 11-21-2006, 05:52 PM

Squat Machine: +
135 - 12
365 - 8,10,10

Hypers: +
25 - 10,10,10

Leg Press: +
4 plates (each side) - 12,12,12

Seated Leg Curl:
80 - 12,12,12

Standing Calf:
80 - 20,20,20

Weight: 206

Supps: CEE

Pretty good day today. Hypers were too light. Threw in some calf raises for the fug of it.

ReproMan · 11-23-2006, 11:09 AM

WG Pullups: +
BW - 8,8,9

Standing Millitary: +
45 - 12
115 - 8,8,11

One Arm DB Rows: ++
95's - 8,8,12

Incline DB Press: +
70's - 12,12,12

Straight Bar Curls: +
70 - 10,10,10

DB Curls: +
35's - 8,8,10

Weight: 203

Supps: CEE

All I can say about today is wow. Let's just say I hope I left room for improvement next week. I don't usually like morning workouts, but this one took the cake.

ReproMan · 11-24-2006, 03:21 PM

RDL's: +
135 - 8
245 - 8,8,10

Lunges: +
30's - 8,8,8

Good Mornings: +
185 - 8,8,8

Plate Loaded Leg Extensions: +
100 - 12,12,12

Weight: 206

Supps: CEE

Another great day in the gym. Used straps for DL's.

ReproMan · 11-27-2006, 06:03 PM

BB Bench: +
135 - 8
225 - 8,8,8(1)

Hammer Strength Row: +
3 plates (each side) - 8,8,8

Seated DB Press: =
55's - 12,12,10

T Bar Rows: +
2 plates + 35 - 8,8,8

Dips (:30RI): +
BW - 12,12,10

Tricep Pushdowns (:30RI): =
50 - 18,18,18

Weight: 207

Supps: CEE

AKIRA · 11-27-2006, 07:28 PM

What does the (1) mean by the bench? Spotted?

Ah, the infamous T-bar Row. Does the neutral grips hit your thighs?

ReproMan · 11-27-2006, 07:31 PM

Quote:

Originally Posted by AKIRA

What does the (1) mean by the bench? Spotted?

Ah, the infamous T-bar Row. Does the neutral grips hit your thighs?

Yeah the (1) is an assisted rep.

TBars are fucking awkward, but I needed some variation.

**Gazhole** · 11-28-2006, 12:18 AM

Some strong looking workouts, dude! Numbers are definitely going up

.

ReproMan · 11-28-2006, 06:10 AM

Quote:

Originally Posted by Gazhole

Some strong looking workouts, dude! Numbers are definitely going up

.

Thanks man. I didn't go balls to the wall at the begining so I had some room for improvement. Hopefully by the end of the 8 weeks I'm hitting some PR's. Like 225 - 10,10,10 on flat bench....

**Gazhole** · 11-28-2006, 06:33 AM

Quote:

Originally Posted by FatCatMC

Thanks man. I didn't go balls to the wall at the begining so I had some room for improvement. Hopefully by the end of the 8 weeks I'm hitting some PR's. Like 225 - 10,10,10 on flat bench....

Thatd be killer. Just keep on track and i'm sure youll get some PR's before this program is out

.

AKIRA · 11-28-2006, 03:04 PM

Still using the hooks?

OH.

I need you on Thursday. Whats the earliest you can make it to the gym after work? This will be my max bench day...need a good spotter.

ReproMan · 11-28-2006, 06:35 PM

Quote:

Originally Posted by AKIRA

Still using the hooks?

OH.

I need you on Thursday. Whats the earliest you can make it to the gym after work? This will be my max bench day...need a good spotter.

Usually 5:30 - 5:45 depending on traffic.

I didn't use them today but I'm gonna use em on thursday.

ReproMan · 11-28-2006, 06:39 PM

Squat Machine: +
135 - 12
365 - 10,10,10

Hypers: +
35 - 10,10,10

Leg Press: +
9 plates (total) - 10,10,10

Seated Leg Curl: +
80 - 15,15,12

Weight: 206.5

Supps: CEE

I flew through this workout in less than 35 minutes. I was sweating like a pig. Great day.

AKIRA · 11-28-2006, 07:27 PM

Quote:

Originally Posted by FatCatMC

Usually 5:30 - 5:45 depending on traffic.

I didn't use them today but I'm gonna use em on thursday.

Ruh Roh! Am I gonna witness PRs???

ReproMan · 11-29-2006, 08:03 AM

Quote:

Originally Posted by AKIRA

Ruh Roh! Am I gonna witness PRs???

Most likely! I can't wait to see how many pullups I can do with em.

DB Rows will get a good jump too.

**Gazhole** · 11-29-2006, 09:10 AM

I love that banana so much i think it shaped a part of my late childhood.

11-21-2006, 06:56 AM	#155
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,621	Upper A 11/20/06 "Day 1 Week 4" BB Bench: - 135 - 12 225 - 7,8(1) Hammer Strength Row: + 2 plates + 35 (each side) - 12,12,12 Seated DB Press: + 55's - 12,12,10 T Bar Row: + 2 plates + 25 - 12,12,12 Dips (:30RI): + BW - 12,12,8 Tricep Pushdowns (:30RI): + 50 - 18,18,18 Weight: 209!?!?! I don't know what happened today on flat bench but I had no strength whatsoever. Then the kid that was spotting me, was a fucking stupid fuck and didn't pull when I asked him to. Instead he said "It's not above the rack." NO FUCKING SHIT!!!! THATS WHY I ASKED FOR THE FUCKING SPOT! Anyway I bypassed the 3rd set as not to ruin the rest of my workout and I think it was a good move. Great WO except for benching.

11-21-2006, 02:42 PM	#157
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,652 Photos: 3	Oh yeah, I did pullups on the dip station you do them at. Well, it sucked. I did them weighted and every time the 45 plate would pass the back support, it would get caught under the bottom of it. Wasnt bad, but wasnt good.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-21-2006, 05:52 PM	#159
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,621	Lower A 11/21/06 "Day 2 Week 4" Squat Machine: + 135 - 12 365 - 8,10,10 Hypers: + 25 - 10,10,10 Leg Press: + 4 plates (each side) - 12,12,12 Seated Leg Curl: 80 - 12,12,12 Standing Calf: 80 - 20,20,20 Weight: 206 Supps: CEE Pretty good day today. Hypers were too light. Threw in some calf raises for the fug of it.

11-23-2006, 11:09 AM	#160
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,621	Upper B 11/23/06 "Day 3 Week 4" WG Pullups: + BW - 8,8,9 Standing Millitary: + 45 - 12 115 - 8,8,11 One Arm DB Rows: ++ 95's - 8,8,12 Incline DB Press: + 70's - 12,12,12 Straight Bar Curls: + 70 - 10,10,10 DB Curls: + 35's - 8,8,10 Weight: 203 Supps: CEE All I can say about today is wow. Let's just say I hope I left room for improvement next week. I don't usually like morning workouts, but this one took the cake.

11-24-2006, 03:21 PM	#161
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,621	Lower B 11/24/06 "Day 4 Week 4" RDL's: + 135 - 8 245 - 8,8,10 Lunges: + 30's - 8,8,8 Good Mornings: + 185 - 8,8,8 Plate Loaded Leg Extensions: + 100 - 12,12,12 Weight: 206 Supps: CEE Another great day in the gym. Used straps for DL's.

11-27-2006, 06:03 PM	#162
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,621	Upper A 11/27/06 "Day 1 Week 5" BB Bench: + 135 - 8 225 - 8,8,8(1) Hammer Strength Row: + 3 plates (each side) - 8,8,8 Seated DB Press: = 55's - 12,12,10 T Bar Rows: + 2 plates + 35 - 8,8,8 Dips (:30RI): + BW - 12,12,10 Tricep Pushdowns (:30RI): = 50 - 18,18,18 Weight: 207 Supps: CEE

11-27-2006, 07:28 PM	#163
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,652 Photos: 3	What does the (1) mean by the bench? Spotted? Ah, the infamous T-bar Row. Does the neutral grips hit your thighs?
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-28-2006, 03:04 PM	#168
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,652 Photos: 3	Still using the hooks? OH. I need you on Thursday. Whats the earliest you can make it to the gym after work? This will be my max bench day...need a good spotter.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-28-2006, 06:39 PM	#170
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,621	Lower A 11/28/06 "Day 2 Week 5" Squat Machine: + 135 - 12 365 - 10,10,10 Hypers: + 35 - 10,10,10 Leg Press: + 9 plates (total) - 10,10,10 Seated Leg Curl: + 80 - 15,15,12 Weight: 206.5 Supps: CEE I flew through this workout in less than 35 minutes. I was sweating like a pig. Great day.