Warning: Seismic Testing Zone

Pylon · 06-09-2009, 09:51 PM

2 - 1, Penguins. On to game 7!

Scarface30 · 06-16-2009, 05:09 PM

so after a week off, I was back in the gym today...

Squats - RI 2:00-3:00
133x5 (warmup)
188x4
199x4
204.5x4
204.5x3

Pullups - RI 2:00
BWx5 (warmup)
+26x3
+26x3
+26x3
+31x3
+31x3

T-Bar Rows - RI 2:00
+143x3
+148.5x3
+148.5x3
+154x3
+156.75x3

Push Press - RI 1:30
94.5x6
94.5x6
94.5x5

Dragonflags - RI 1:00
BWx12
BWx10
BWx10

normal internal/external RC stuff before push presses, and also some RC stretch I found on the interweb between my dragonflags.

felt good to be back after my week off. my squats felt a little weak, which I was disappointed in, although I was pleased with everything else.

Pylon · 06-17-2009, 07:18 AM

Nothing wrong with those numbers. Nice job!

Scarface30 · 06-18-2009, 05:21 PM

today..

Hang Clean Squats - RI 2:00
100x4
100x4
105.5x4
105.5x4

RDLs - RI 2:00-3:00
135x5 (warmup)
199x4
210x4
221x3
221x3

Bench Press - RI 1:30
137.5x6
148.5x6
148.5x5
148.5x5

Chinups - RI 1:30
BWx10
BWx7
BWx5

Bent Knee Standing Calf Raises - RI 1:00
243x10
243x10
243x9

felt good. hang cleans felt very strong, as did the RDLs, although my grip was failing me on the 221.

got some new shoes yesterday. New Balance, this exact pair New Balance 1010 ( MX1010WB ), the orthopedist I went to for my orthotics told me these would be the best for my foot with the activities I do, they felt very good today.

katt · 06-18-2009, 08:05 PM

Dang Scar... your the bomb on pullups... GOD I HATE THOSE!!!!

Why can't I ever get past 4 or 5.... IT'S SO FRUSTRATING!

Yeah I know I'm a girl, but seriously... it's possible, right???

Great job though.

Pylon · 06-19-2009, 07:51 AM

Don't feel bad, Katt. Even at 4, you've got me beat by, like....um....4...I think...

yellowmoomba · 06-19-2009, 08:15 AM

Wow ...... you got 12 Dragonflags. NIIIICE

**Gazhole** · 06-20-2009, 05:17 PM

Looking fucking awesome after your layoff, dude. Really good lifts! Hang Clean Squats must be brutal

Enjoy the rest?

Scarface30 · 06-23-2009, 03:25 PM

Quote:

Originally Posted by katt

Dang Scar... your the bomb on pullups... GOD I HATE THOSE!!!!

Why can't I ever get past 4 or 5.... IT'S SO FRUSTRATING!

Yeah I know I'm a girl, but seriously... it's possible, right???

Great job though.

thanks katt.

chinups are one thing, I find them a little easier than pullups. like anything, keep working at 'em and you'll get better!

Quote:

Originally Posted by yellowmoomba

Wow ...... you got 12 Dragonflags. NIIIICE

thanks YM!

Quote:

Originally Posted by Gazhole

Looking fucking awesome after your layoff, dude. Really good lifts! Hang Clean Squats must be brutal

Enjoy the rest?

thanks Gaz. by hang clean squats, all I mean are a hang clean that goes into a front squat. I always thought they were just normal hang cleans, because when I googled them (hang cleans), that's what I got.

rest week wasn't the greatest. in terms of rest wise it was good, but my aunt passed away late in the week, from cancer, so that was hard.

Scarface30 · 06-23-2009, 03:35 PM

haven't had internet for the past few days, so here are my workouts from Sunday and Monday...

Sunday
Squats - RI 2:00-3:00
133x5 (warmup)
188x4
199x4
204.5x4
210x3

Pullups - RI 2:00
+26x3
+31x3
+31x3
+35x3
+35x2

T-Bar Rows - RI 2:00
+143x3
+148.5x3
+154x3
+156.75x3
+159.5x3

Push Press - RI 1:30
94.5x6
100x6
100x5

these were iffy because I didn't have the 45lb Oyl bar, so I wasn't sure how much I was lifting, that's really just a guess, lol.

Cable Crunches - RI 1:00
145x10
145x10
145x9

Monday
Hang Clean Squats - RI 2:00
100x4
105.5x4
105.5x4
111x4

RDLs - RI 2:00-3:00
133x5 (warmup)
199x3
210x3
221x4
232x4

so, I wasn't thinking straight and started off doing triples, when I meant to be doing sets of 4, I was wondering why my grip wasn't shot on the 232, lol.

DB Bench Press - RI 1:30
61sx6
61sx6
66sx5
66sx5

Chinups - RI 1:30
BWx10
BWx7
BWx5

Bent Knee Standing Calf Raises - RI 1:00
243x10
243x10
265x9

both workouts felt great. hang cleans are feeling better now that they are first, I felt stupid over the deads, and was confused as to why my grip wasn't dead at at the end.

also, weighed in at 162.1 the other day. although it was at 6pm, and I had my training shoes on, so I would expect to be lighter than that.

yellowmoomba · 06-23-2009, 08:49 PM

Looks pretty solid. I like all the compound movements

Scarface30 · 06-24-2009, 07:12 PM

Quote:

Originally Posted by yellowmoomba

Looks pretty solid. I like all the compound movements

thanks YM.

I am a huge believer in compounds being >>>>>> isolation. I just don't get it, you see people at the gym doing standing curls, sitting curls, preacher curls... why don't they just do some chinups, hit your bis much more efficiently, but at the same time give your shoulders, back, abs, and forearms a go too?.. that makes more sense to me.

Scarface30 · 06-24-2009, 07:17 PM

today

Squats - RI 2:00-3:00
133x5 (warmup)
188x4
199x4
204.5x4
210x4

Pullups - RI 2:00
+31x3
+31x3
+31x3
+35x3
+35x3

T-Bar Rows - RI 2:00
+143x3
+148.5x3
+154x3
+159.5x3
+159.5x2

Push Press - RI 1:30
94.5x6
100x6
105.5x5

Cable Crunches - RI 1:00
145x10
145x10
145x10

Scarface30 · 06-26-2009, 03:12 PM

today...

Hang Clean Squats - RI 2:00
105.5x4
105.5x4
111x4
111x3

RDLs - RI 2:00-3:00
133x5 (warmup)
204.5x4
215.5x4
226.5x3
237.5x2

kind of shot for the stars on this one, might have overdone it too much for the fact I should have had 232x4 for 2 sets before I went any higher. my form was still good though.

Bench Press - RI 1:30
143x6
148.5x6
148.5x6
154x5

Chinups - RI 1:30
BWx10
BWx7
BWx5

Bent Knee Standing Calf Raises - RI 1:00
243x10
243x10
265x9

felt good, although like I said, might have set the bar too high on the deads today.

going into Halifax this weekend for my birthday, although it was yesterday. go downtown and see what good things come out of that!

Scarface30 · 06-29-2009, 01:34 PM

today...

Pullups - RI 2:00
31x3
31x3
35x3
35x3
39x2

Squats - RI 2:00-3:00
133x5 (warmup)
199x4
204.5x4
210x4
221x4

T-Bar Rows - RI 2:00
+148.5x3
+148.5x3
+159.5x3
+159.5x3
+165x3

Push Press - RI 1:30
105.5x6
105.5x6
111x4

Cable Crunches - RI 1:00
145x10
145x10
145x10

felt very good today. I FINALLY hit 2 plates on my squats, which was a goal of mine this summer. the 4th rep however was a little questionable, but the other 3 were solid. I was going to only go up to 215.5, but thought 'I can definitely get at least 3 reps at 221'. it felt very good.

had a blast over the weekend too. food intake was sub-par by far, but it was the first time in a long time.

Pylon · 06-29-2009, 01:35 PM

Congrats on the squats! Always fun to add the big plates.

gtbmed · 06-29-2009, 02:53 PM

Quote:

Originally Posted by Scarface30

thanks YM.

I am a huge believer in compounds being >>>>>> isolation. I just don't get it, you see people at the gym doing standing curls, sitting curls, preacher curls... why don't they just do some chinups, hit your bis much more efficiently, but at the same time give your shoulders, back, abs, and forearms a go too?.. that makes more sense to me.

I've always thought this too. If I can do something like rows or deadlifts at 150+ lbs. to hit my biceps, why would I do curls at like 30-40 lbs. to hit my biceps? It just makes more sense to me to lift heavy and do lifts with a greater ROM.

Pylon · 06-29-2009, 07:33 PM

Quote:

Originally Posted by gtbmed

I've always thought this too. If I can do something like rows or deadlifts at 150+ lbs. to hit my biceps, why would I do curls at like 30-40 lbs. to hit my biceps? It just makes more sense to me to lift heavy and do lifts with a greater ROM.

I would agree that heavy compounds are better than isolation, but why choose? An iso lift prior to a compound can change everything. Pre-exhaust with leg extensions before squats, and all new soreness is your reward!

Scarface30 · 06-30-2009, 05:05 PM

Quote:

Originally Posted by Pylon

Congrats on the squats! Always fun to add the big plates.

thanks Oy, yeah, it feels great to add the big plates!

Quote:

Originally Posted by gtbmed

I've always thought this too. If I can do something like rows or deadlifts at 150+ lbs. to hit my biceps, why would I do curls at like 30-40 lbs. to hit my biceps? It just makes more sense to me to lift heavy and do lifts with a greater ROM.

gtbmed, welcome to my journal.

I love compounds, they just seem to make more sense to do in my opinion. however, like Py said below, pre-exhaust is a great way of training too. also, it might seem to me that isos are easier/better to do when you have an injury/surgery, such as leg extensions and what not better than squats/deads.

Quote:

Originally Posted by Pylon

I would agree that heavy compounds are better than isolation, but why choose? An iso lift prior to a compound can change everything. Pre-exhaust with leg extensions before squats, and all new soreness is your reward!

Scarface30 · 06-30-2009, 05:09 PM

today...

Hang Clean Squats - RI 2:00
100x4
105.5x4
111x4
116.5x3

RDLs - RI 2:00-3:00
133x5 (warmup)
204.5x4
215.5x4
226.5x4
237.5x3

Bench Press - RI 1:30
143x6
148.5x6
154x6
159.5x4

Chinups - RI 1:30
BWx11
BWx7
BWx6

Bent Knee Standing Calf Raises - RI 1:00
243x10
254x10
221x15

felt good today again. didn't go like a crazy man on the deads and hang cleans this time around, paced myself, started out lower, and was rewarded by better form and more power/strength on the later sets.

bench felt a little weird in my left elbow at the bottom, don't know why. chins are climbing finally.

yellowmoomba · 06-30-2009, 07:36 PM

Nice work Scar....looks like you are getting stronger.

gtbmed · 06-30-2009, 10:35 PM

Nice RDLs.

Hang clean squats are fun and tough too. Do you ever do full cleans?

Pylon · 07-01-2009, 07:42 AM

Scarface30 · 07-04-2009, 02:26 PM

Quote:

Originally Posted by yellowmoomba

Nice work Scar....looks like you are getting stronger.

thanks YM. this is the strongest I have ever been, and it's feelin' great!

Quote:

Originally Posted by gtbmed

Nice RDLs.

Hang clean squats are fun and tough too. Do you ever do full cleans?

thanks man.

they are a great movement, eh?

what exactly do you mean by full cleans?

Quote:

Originally Posted by Pylon

thanks Py!

Scarface30 · 07-04-2009, 02:31 PM

today...

Squats RI 2:00-3:00
133x5 (warmup)
199x4
210x4
221x4
221x3

Pullups - RI 2:00
+31x3
+35x3
+35x3
+39x3
+39x2

T-Bar Rows - RI 2:00
+148.5x3
+154x3
+159.5x3
+165x3
+170.5x2

Push Press - RI 1:30
100x6
111x4
111x4

weak

Cable Crunches - RI 1:00
145x10
150x9
150x8

today was alright. push presses aren't really going anywhere lately, but I am still happy with most everything else. T-bars could stand to be a bit better, I think I should be concentrating more on the form on those (T-bars).

now I gotta get going, it's thundering and lighting out, and I really don't want to fry my computer! get to the journals later.

Triple Threat · 07-06-2009, 11:26 AM

Quote:

Originally Posted by Scarface30

what exactly do you mean by full cleans?

My guess would be that he means cleans from the floor, aka power cleans.

Scarface30 · 07-07-2009, 05:21 PM

Quote:

Originally Posted by Triple Threat

My guess would be that he means cleans from the floor, aka power cleans.

thanks TT. maybe I'll have to give them a try. I still cannot find chalk anywhere, I've been looking, but I come from a small town and the sporting good store does not carry chalk.

I wonder if they can specially order it for me?

Scarface30 · 07-07-2009, 05:25 PM

today...

Hang Clean Squats - RI 2:00
100x4
111x4
116.5x4
116.5x3

RDLs - RI 2:00-3:00
133x5 (warmup)
210x4
221x4
232x4
243x2

Bench Press - RI 1:30
143x6
148.5x6
154x6
165x3

Chinups - RI 1:30
BWx11
BWx6
BWx6

Seated Calf Press - RI 1:00
Left Leg 176x6/Both Legs 176x6/Right Leg 176x6
Left Leg 176x6/Both Legs 176x6/Right Leg 176x6
Left Leg 220x4/Both Legs 220x4/Right Leg 220x4

done.

yellowmoomba · 07-07-2009, 06:15 PM

Hang Clean Squats - How do you like these?

Scarface30 · 07-09-2009, 04:54 PM

Quote:

Originally Posted by yellowmoomba

Hang Clean Squats - How do you like these?

I love them. I think they are excellent movement and feels very good and natural too.

06-09-2009, 09:51 PM	#901
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	2 - 1, Penguins. On to game 7! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-16-2009, 05:09 PM	#902
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	so after a week off, I was back in the gym today... Squats - RI 2:00-3:00 133x5 (warmup) 188x4 199x4 204.5x4 204.5x3 Pullups - RI 2:00 BWx5 (warmup) +26x3 +26x3 +26x3 +31x3 +31x3 T-Bar Rows - RI 2:00 +143x3 +148.5x3 +148.5x3 +154x3 +156.75x3 Push Press - RI 1:30 94.5x6 94.5x6 94.5x5 Dragonflags - RI 1:00 BWx12 BWx10 BWx10 normal internal/external RC stuff before push presses, and also some RC stretch I found on the interweb between my dragonflags. felt good to be back after my week off. my squats felt a little weak, which I was disappointed in, although I was pleased with everything else. Warning: Seismic Testing Zone

06-17-2009, 07:18 AM	#903
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Nothing wrong with those numbers. Nice job! "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-18-2009, 05:21 PM	#904
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today.. Hang Clean Squats - RI 2:00 100x4 100x4 105.5x4 105.5x4 RDLs - RI 2:00-3:00 135x5 (warmup) 199x4 210x4 221x3 221x3 Bench Press - RI 1:30 137.5x6 148.5x6 148.5x5 148.5x5 Chinups - RI 1:30 BWx10 BWx7 BWx5 Bent Knee Standing Calf Raises - RI 1:00 243x10 243x10 243x9 felt good. hang cleans felt very strong, as did the RDLs, although my grip was failing me on the 221. got some new shoes yesterday. New Balance, this exact pair New Balance 1010 ( MX1010WB ), the orthopedist I went to for my orthotics told me these would be the best for my foot with the activities I do, they felt very good today. Warning: Seismic Testing Zone

06-19-2009, 07:51 AM	#906
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Don't feel bad, Katt. Even at 4, you've got me beat by, like....um....4...I think... "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-18-2009, 08:05 PM	#905
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Dang Scar... your the bomb on pullups... GOD I HATE THOSE!!!! Why can't I ever get past 4 or 5.... IT'S SO FRUSTRATING! Yeah I know I'm a girl, but seriously... it's possible, right??? Great job though.

06-19-2009, 08:15 AM	#907
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Wow ...... you got 12 Dragonflags. NIIIICE http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-20-2009, 05:17 PM	#908
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Looking fucking awesome after your layoff, dude. Really good lifts! Hang Clean Squats must be brutal Enjoy the rest? http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

06-23-2009, 03:35 PM	#910
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	haven't had internet for the past few days, so here are my workouts from Sunday and Monday... Sunday Squats - RI 2:00-3:00 133x5 (warmup) 188x4 199x4 204.5x4 210x3 Pullups - RI 2:00 +26x3 +31x3 +31x3 +35x3 +35x2 T-Bar Rows - RI 2:00 +143x3 +148.5x3 +154x3 +156.75x3 +159.5x3 Push Press - RI 1:30 94.5x6 100x6 100x5 these were iffy because I didn't have the 45lb Oyl bar, so I wasn't sure how much I was lifting, that's really just a guess, lol. Cable Crunches - RI 1:00 145x10 145x10 145x9 Monday Hang Clean Squats - RI 2:00 100x4 105.5x4 105.5x4 111x4 RDLs - RI 2:00-3:00 133x5 (warmup) 199x3 210x3 221x4 232x4 so, I wasn't thinking straight and started off doing triples, when I meant to be doing sets of 4, I was wondering why my grip wasn't shot on the 232, lol. DB Bench Press - RI 1:30 61sx6 61sx6 66sx5 66sx5 Chinups - RI 1:30 BWx10 BWx7 BWx5 Bent Knee Standing Calf Raises - RI 1:00 243x10 243x10 265x9 both workouts felt great. hang cleans are feeling better now that they are first, I felt stupid over the deads, and was confused as to why my grip wasn't dead at at the end. also, weighed in at 162.1 the other day. although it was at 6pm, and I had my training shoes on, so I would expect to be lighter than that. Warning: Seismic Testing Zone

06-23-2009, 08:49 PM	#911
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Looks pretty solid. I like all the compound movements http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-24-2009, 07:17 PM	#913
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today Squats - RI 2:00-3:00 133x5 (warmup) 188x4 199x4 204.5x4 210x4 Pullups - RI 2:00 +31x3 +31x3 +31x3 +35x3 +35x3 T-Bar Rows - RI 2:00 +143x3 +148.5x3 +154x3 +159.5x3 +159.5x2 Push Press - RI 1:30 94.5x6 100x6 105.5x5 Cable Crunches - RI 1:00 145x10 145x10 145x10 Warning: Seismic Testing Zone

06-26-2009, 03:12 PM	#914
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Hang Clean Squats - RI 2:00 105.5x4 105.5x4 111x4 111x3 RDLs - RI 2:00-3:00 133x5 (warmup) 204.5x4 215.5x4 226.5x3 237.5x2 kind of shot for the stars on this one, might have overdone it too much for the fact I should have had 232x4 for 2 sets before I went any higher. my form was still good though. Bench Press - RI 1:30 143x6 148.5x6 148.5x6 154x5 Chinups - RI 1:30 BWx10 BWx7 BWx5 Bent Knee Standing Calf Raises - RI 1:00 243x10 243x10 265x9 felt good, although like I said, might have set the bar too high on the deads today. going into Halifax this weekend for my birthday, although it was yesterday. go downtown and see what good things come out of that! Warning: Seismic Testing Zone

06-29-2009, 01:34 PM	#915
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Pullups - RI 2:00 31x3 31x3 35x3 35x3 39x2 Squats - RI 2:00-3:00 133x5 (warmup) 199x4 204.5x4 210x4 221x4 T-Bar Rows - RI 2:00 +148.5x3 +148.5x3 +159.5x3 +159.5x3 +165x3 Push Press - RI 1:30 105.5x6 105.5x6 111x4 Cable Crunches - RI 1:00 145x10 145x10 145x10 felt very good today. I FINALLY hit 2 plates on my squats, which was a goal of mine this summer. the 4th rep however was a little questionable, but the other 3 were solid. I was going to only go up to 215.5, but thought 'I can definitely get at least 3 reps at 221'. it felt very good. had a blast over the weekend too. food intake was sub-par by far, but it was the first time in a long time. Warning: Seismic Testing Zone

06-29-2009, 01:35 PM	#916
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Congrats on the squats! Always fun to add the big plates. "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

06-30-2009, 05:09 PM	#920
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Hang Clean Squats - RI 2:00 100x4 105.5x4 111x4 116.5x3 RDLs - RI 2:00-3:00 133x5 (warmup) 204.5x4 215.5x4 226.5x4 237.5x3 Bench Press - RI 1:30 143x6 148.5x6 154x6 159.5x4 Chinups - RI 1:30 BWx11 BWx7 BWx6 Bent Knee Standing Calf Raises - RI 1:00 243x10 254x10 221x15 felt good today again. didn't go like a crazy man on the deads and hang cleans this time around, paced myself, started out lower, and was rewarded by better form and more power/strength on the later sets. bench felt a little weird in my left elbow at the bottom, don't know why. chins are climbing finally. Warning: Seismic Testing Zone

06-30-2009, 07:36 PM	#921
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Nice work Scar....looks like you are getting stronger. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-30-2009, 10:35 PM	#922
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 371	Nice RDLs. Hang clean squats are fun and tough too. Do you ever do full cleans? gtbmed's strength journal

07-01-2009, 07:42 AM	#923
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

07-04-2009, 02:31 PM	#925
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Squats RI 2:00-3:00 133x5 (warmup) 199x4 210x4 221x4 221x3 Pullups - RI 2:00 +31x3 +35x3 +35x3 +39x3 +39x2 T-Bar Rows - RI 2:00 +148.5x3 +154x3 +159.5x3 +165x3 +170.5x2 Push Press - RI 1:30 100x6 111x4 111x4 weak Cable Crunches - RI 1:00 145x10 150x9 150x8 today was alright. push presses aren't really going anywhere lately, but I am still happy with most everything else. T-bars could stand to be a bit better, I think I should be concentrating more on the form on those (T-bars). now I gotta get going, it's thundering and lighting out, and I really don't want to fry my computer! get to the journals later. Warning: Seismic Testing Zone

07-07-2009, 05:25 PM	#928
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	today... Hang Clean Squats - RI 2:00 100x4 111x4 116.5x4 116.5x3 RDLs - RI 2:00-3:00 133x5 (warmup) 210x4 221x4 232x4 243x2 Bench Press - RI 1:30 143x6 148.5x6 154x6 165x3 Chinups - RI 1:30 BWx11 BWx6 BWx6 Seated Calf Press - RI 1:00 Left Leg 176x6/Both Legs 176x6/Right Leg 176x6 Left Leg 176x6/Both Legs 176x6/Right Leg 176x6 Left Leg 220x4/Both Legs 220x4/Right Leg 220x4 done. Warning: Seismic Testing Zone

07-07-2009, 06:15 PM	#929
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Hang Clean Squats - How do you like these? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

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