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- Thread starter KelJu
- Start date
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Thursday - 07/01/2010
Push Day - Lower Rep Ranges
Body Weight: 249lbs
Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 245 x 5
Set 4: 265 x 4
Set 5: 275 x 2
Standing Military Press: (3m RI)
Set 1: 95 x 5
Set 2: 115 x 5
Set 3: 135 x 5
Set 4: 150 x 4
Set 5: 150 x 3
Dips: (3m RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 7
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 32.5 x 3
Set 2: 32.5 x 3
Set 3: 32.5 x 2
Push Day - Lower Rep Ranges
Body Weight: 249lbs
Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 245 x 5
Set 4: 265 x 4
Set 5: 275 x 2
Standing Military Press: (3m RI)
Set 1: 95 x 5
Set 2: 115 x 5
Set 3: 135 x 5
Set 4: 150 x 4
Set 5: 150 x 3
Dips: (3m RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 7
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 32.5 x 3
Set 2: 32.5 x 3
Set 3: 32.5 x 2
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Friday - 07/02/2010
Pull Day (Lower Rep Ranges)
Weight: 248
Pullups - Neutral Grip: (3m RI)
Set 1: BW x 3
Set 2: BW x 3
Chinups: (3m RI)
Set 1: BW x 4
Set 2: BW x 3
Set 3: BW x 3
Cable Standing Single Arm Row: (2m RI)
Set 1: 40 x 5
Set 2: 55 x 5
Set 3: 65 x 5
Seated Cable Rows: (3m RI)
Set 1: 160 x 5
Set 2: 180 x 5
Barbell Shrugs: (3m RI)
Set 1: 315 x 15
Set 2: 335 x 15
Behind Back Barbell Shrugs: (3m RI)
Set 1: 365 x 15
Set 2: 395 x 15
Dumbbell Curls: (2m RI)
Set 1: 35 x 6
Set 2: 40 x 6
Set 3: 40 x 5
Pull Day (Lower Rep Ranges)
Weight: 248
Pullups - Neutral Grip: (3m RI)
Set 1: BW x 3
Set 2: BW x 3
Chinups: (3m RI)
Set 1: BW x 4
Set 2: BW x 3
Set 3: BW x 3
Cable Standing Single Arm Row: (2m RI)
Set 1: 40 x 5
Set 2: 55 x 5
Set 3: 65 x 5
Seated Cable Rows: (3m RI)
Set 1: 160 x 5
Set 2: 180 x 5
Barbell Shrugs: (3m RI)
Set 1: 315 x 15
Set 2: 335 x 15
Behind Back Barbell Shrugs: (3m RI)
Set 1: 365 x 15
Set 2: 395 x 15
Dumbbell Curls: (2m RI)
Set 1: 35 x 6
Set 2: 40 x 6
Set 3: 40 x 5
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Not nearly as much equipment and free weights as I am use to, but also not nearly as many people, so everything pretty much balances out. I have access to everything I need, and the 24/7 aspect is really nice.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Tuesday - 07/05/2010
Leg Day (Lower Rep Ranges)
Weight: 251
Squat: (3.5m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 5
Set 5: 315 x 5
Stiff Leg Dead Lift: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 245 x 5
Seated Calve Raises: (2m RI)
Set 1: 135 x 40
Set 2: 160 x 40
Set 3: 170 x 40
Cable Roller, Wrist Extension: (2m RI)
Set 1: 20 x 3
Set 2: 20 x 3
Set 3: 20 x 3
I am suffering from the aftermath of 4th of July partying. I ate a lot of shit, drank a ton of beer, and smoked a few packs of cigarettes. On top of it all, I wrestled with friends on hard wood floors. I body slammed one buddy. My legs have a lot of bruises on my legs and shoulders.
Other than that, I feel tip top. A few days of fun won't do massive damage to my training, and it was good for the soul.
Leg Day (Lower Rep Ranges)
Weight: 251
Squat: (3.5m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 5
Set 5: 315 x 5
Stiff Leg Dead Lift: (3m RI)
Set 1: 135 x 5
Set 2: 185 x 5
Set 3: 225 x 5
Set 4: 245 x 5
Seated Calve Raises: (2m RI)
Set 1: 135 x 40
Set 2: 160 x 40
Set 3: 170 x 40
Cable Roller, Wrist Extension: (2m RI)
Set 1: 20 x 3
Set 2: 20 x 3
Set 3: 20 x 3
I am suffering from the aftermath of 4th of July partying. I ate a lot of shit, drank a ton of beer, and smoked a few packs of cigarettes. On top of it all, I wrestled with friends on hard wood floors. I body slammed one buddy. My legs have a lot of bruises on my legs and shoulders.
Other than that, I feel tip top. A few days of fun won't do massive damage to my training, and it was good for the soul.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Tuesday - 07/06/2010
Push Day - Medium Rep Ranges
Body Weight: 254lbs <---
Dumbbell Bench Press: (2.5m RI)
Set 1: 75 x 10
Set 2: 85 x 10
Set 3: 90 x 8
Dips: (2m RI)
Set 1: BW x 9
Set 2: BW x 9
Set 3: BW x 8
Standing Military Press: (2.5m RI)
Set 1: 115 x 8
Set 2: 115 x 8
Set 3: 150 x 7
Weighted Crunches: (2.5m RI)
Set 1: BW+30 x 12
Set 2: BW+30 x 12
Set 3: BW+30 x 12
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 35 x 3
Set 2: 35 x 2
Set 3: 35 x 2
Push Day - Medium Rep Ranges
Body Weight: 254lbs <---
Dumbbell Bench Press: (2.5m RI)
Set 1: 75 x 10
Set 2: 85 x 10
Set 3: 90 x 8
Dips: (2m RI)
Set 1: BW x 9
Set 2: BW x 9
Set 3: BW x 8
Standing Military Press: (2.5m RI)
Set 1: 115 x 8
Set 2: 115 x 8
Set 3: 150 x 7
Weighted Crunches: (2.5m RI)
Set 1: BW+30 x 12
Set 2: BW+30 x 12
Set 3: BW+30 x 12
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 35 x 3
Set 2: 35 x 2
Set 3: 35 x 2
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Thursday - 07/08/2010
Pull Day (Medium Rep Ranges)
Weight: 252
Assisted Pullups with 5 second negative - Neutral Grip: (2.5m RI)
Set 1: BW-14 x 8
Set 2: BW-14 x 8
Set 3: BW-14 x 8
Set 4: BW-14 x 8
Cable Standing Single Arm Row: (2.5m RI)
Set 1: 40 x 8
Set 2: 55 x 8
Set 3: 65 x 8
Standing Cable Upright Rows: (2.5m RI)
Set 1: 70 x 8
Set 2: 75 x 8
Set 3: 80 x 8
Barbell Shrugs: (2.5m RI)
Set 1: 315 x 15
Set 2: 335 x 15
Behind Back Barbell Shrugs: (2.5m RI)
Set 1: 365 x 15
Set 2: 405 x 15
Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 8
Set 2: 40 x 8
Dumbbell Curls: (2m RI)
Set 1: 30 x 8
Set 2: 30 x 8
Pull Day (Medium Rep Ranges)
Weight: 252
Assisted Pullups with 5 second negative - Neutral Grip: (2.5m RI)
Set 1: BW-14 x 8
Set 2: BW-14 x 8
Set 3: BW-14 x 8
Set 4: BW-14 x 8
Cable Standing Single Arm Row: (2.5m RI)
Set 1: 40 x 8
Set 2: 55 x 8
Set 3: 65 x 8
Standing Cable Upright Rows: (2.5m RI)
Set 1: 70 x 8
Set 2: 75 x 8
Set 3: 80 x 8
Barbell Shrugs: (2.5m RI)
Set 1: 315 x 15
Set 2: 335 x 15
Behind Back Barbell Shrugs: (2.5m RI)
Set 1: 365 x 15
Set 2: 405 x 15
Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 8
Set 2: 40 x 8
Dumbbell Curls: (2m RI)
Set 1: 30 x 8
Set 2: 30 x 8
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Saturday - 07/10/2010
Leg Day (Medium Rep Ranges)
Squat: (3m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 275 x 10
Set 4: 300 x 8
Leg Curls: (3m RI)
Set 1: 90 x 10
Set 2: 90 x 10
Set 3: 90 x 10
Seated Calve Raises: (2m RI)
Set 1: 135 x 55
Set 2: 135 x 55
Set 3: 160 x 55
Set 4: 165 x 55
Cable Roller, Wrist Extension: (2m RI)
Set 1: 25 x 3
Set 2: 25 x 3
Set 3: 25 x 4
Fuck yeah! Squats felt damn strong today. I am starting to feel like the good ole days. I upped my calories substantially, because I had hit a dieting slump. I can see the difference big time in my power and strength. My forearms really seemed to have a lot of power.
I blew out my shorts on the third set of squats. They were too big anyway. I had lost so much fat in my mid section that my camo shorts were starting to bag, and they were hanging off my ass when I went down for rep 10 on set 3. Sounded like a bomb went off.
I am going to lift like this for a few more days, and then I will decide on a new diet plan, because my last one stopped working.
Leg Day (Medium Rep Ranges)
Squat: (3m RI)
Set 1: 135 x 10
Set 2: 225 x 10
Set 3: 275 x 10
Set 4: 300 x 8
Leg Curls: (3m RI)
Set 1: 90 x 10
Set 2: 90 x 10
Set 3: 90 x 10
Seated Calve Raises: (2m RI)
Set 1: 135 x 55
Set 2: 135 x 55
Set 3: 160 x 55
Set 4: 165 x 55
Cable Roller, Wrist Extension: (2m RI)
Set 1: 25 x 3
Set 2: 25 x 3
Set 3: 25 x 4
Fuck yeah! Squats felt damn strong today. I am starting to feel like the good ole days. I upped my calories substantially, because I had hit a dieting slump. I can see the difference big time in my power and strength. My forearms really seemed to have a lot of power.
I blew out my shorts on the third set of squats. They were too big anyway. I had lost so much fat in my mid section that my camo shorts were starting to bag, and they were hanging off my ass when I went down for rep 10 on set 3. Sounded like a bomb went off.
I am going to lift like this for a few more days, and then I will decide on a new diet plan, because my last one stopped working.
feeling strong go fight a gator...
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Sunday - 07/11/2010
Push Day - Medium Rep Ranges
Dumbbell Bench Press: (3m RI)
Set 1: 80 x 10
Set 2: 90 x 10
Set 3: 95 x 8
Standing Military Press: (3m RI)
Set 1: 115 x 8
Set 2: 120 x 8
Set 3: 125 x 8
Dips: (3m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 10
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 35 x 3
Set 2: 35 x 3
Set 3: 35 x 2
Woto woot! Dips look better. I struggled with the military pressing today, but I think that is just because I spent myself doing dumbbell presses. My forearms are starting to look cool hell. I am starting to see all of those tiny little muscles like a strand of small cables. The forearm work is finally paying off.
Push Day - Medium Rep Ranges
Dumbbell Bench Press: (3m RI)
Set 1: 80 x 10
Set 2: 90 x 10
Set 3: 95 x 8
Standing Military Press: (3m RI)
Set 1: 115 x 8
Set 2: 120 x 8
Set 3: 125 x 8
Dips: (3m RI)
Set 1: BW x 10
Set 2: BW x 10
Set 3: BW x 10
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 35 x 3
Set 2: 35 x 3
Set 3: 35 x 2
Woto woot! Dips look better. I struggled with the military pressing today, but I think that is just because I spent myself doing dumbbell presses. My forearms are starting to look cool hell. I am starting to see all of those tiny little muscles like a strand of small cables. The forearm work is finally paying off.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Tuesday - 07/13/2010
Pull Day (Medium Rep Ranges)
Assisted Pullups with 5 second negative - Pronated Grip: (3m RI)
Set 1: BW-14 x 8
Set 2: BW-12 x 8
Set 3: BW-12 x 8
Cable Straight Back Seated Row - Supinated Grip: (2.5m RI)
Set 1: 140 x 8
Set 2: 140 x 8
Set 3: 160 x 8
Cable Standing Single Arm Row: (2.5m RI)
Set 1: 65 x 8
Set 2: 65 x 8
Barbell Shrugs - Front Position: (2.5m RI)
Set 1: 315 x 15
Set 2: 365 x 15
Barbell Shrugs - Rear Position: (2.5m RI)
Set 1: 405 x 20
Set 2: 425 x 15
EZ-Bar Curls: (2m RI)
Set 1: 85 x 8
Set 2: 85 x 7
Dumbbell Curls: (2m RI)
Set 1: 30 x 8
Set 2: 30 x 8
Pull Day (Medium Rep Ranges)
Assisted Pullups with 5 second negative - Pronated Grip: (3m RI)
Set 1: BW-14 x 8
Set 2: BW-12 x 8
Set 3: BW-12 x 8
Cable Straight Back Seated Row - Supinated Grip: (2.5m RI)
Set 1: 140 x 8
Set 2: 140 x 8
Set 3: 160 x 8
Cable Standing Single Arm Row: (2.5m RI)
Set 1: 65 x 8
Set 2: 65 x 8
Barbell Shrugs - Front Position: (2.5m RI)
Set 1: 315 x 15
Set 2: 365 x 15
Barbell Shrugs - Rear Position: (2.5m RI)
Set 1: 405 x 20
Set 2: 425 x 15
EZ-Bar Curls: (2m RI)
Set 1: 85 x 8
Set 2: 85 x 7
Dumbbell Curls: (2m RI)
Set 1: 30 x 8
Set 2: 30 x 8
BigBadWolf
Registered
First chance i had to read kel's thread since ive joined. Fkin impressive kel. Its hard enough for most people to get off their ass and go to the gym with dedication and you did it while dropping smokes and alcohol.Congrats man,its inspiring to read what youve done and are doing.
Phineas
Registered
Pullups at 248 must be torture.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Thanks follows. Truth is, it feels like I found the power to make the decision and maintained the fortitude to stick to it from somewhere other than myself. My brain chemistry seems to be balanced out. I think I have had a lot of good fortune lately, and it pulled me out of my slump.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Not too bad. My elbows are holding together nicely. No pain yet.
good to hear man. to what does one attribute this balanced out brain chemistry?
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Thursday - 07/15/2010
Leg Day (Medium Rep Ranges)
Squat: (3m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 300 x 8
Set 4: 315 x 6
SLDL: (3m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 225 x 8
Set 4: 250 x 7
Seated Calve Raises: (2m RI)
Set 1: 135 x 55
Set 2: 135 x 55
Set 3: 180 x 40 <--- Could have done a lot more but caught a cramp in my leg.
Set 4: 135 x 80
Cable Roller, Wrist Extension: (2m RI)
Set 1: 25 x 3
Set 2: 27.5 x 3
Set 3: 30 x 3
Great workout. I am going to Savoy it, because my calories are being cut dramatically, so my power power and strength gains will probably stop for a while. Damn SLDLs were insane today. I felt very happy about those. Squats are looking good.
Fucking calve raises keep being interrupted by cramps. Anytime I go over 160 lbs on the seated calve raises I catch cramps in my calves. Its pissing me off.
Forearms are growing like crazy. If anyone wants to increase the size of their forearms, go buy a cable roller. These things freaking rock.
Leg Day (Medium Rep Ranges)
Squat: (3m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 300 x 8
Set 4: 315 x 6
SLDL: (3m RI)
Set 1: 135 x 8
Set 2: 185 x 8
Set 3: 225 x 8
Set 4: 250 x 7
Seated Calve Raises: (2m RI)
Set 1: 135 x 55
Set 2: 135 x 55
Set 3: 180 x 40 <--- Could have done a lot more but caught a cramp in my leg.
Set 4: 135 x 80
Cable Roller, Wrist Extension: (2m RI)
Set 1: 25 x 3
Set 2: 27.5 x 3
Set 3: 30 x 3
Great workout. I am going to Savoy it, because my calories are being cut dramatically, so my power power and strength gains will probably stop for a while. Damn SLDLs were insane today. I felt very happy about those. Squats are looking good.
Fucking calve raises keep being interrupted by cramps. Anytime I go over 160 lbs on the seated calve raises I catch cramps in my calves. Its pissing me off.
Forearms are growing like crazy. If anyone wants to increase the size of their forearms, go buy a cable roller. These things freaking rock.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Muscle memory is da shit!
Plus, I have always been stronger when I was fat, and I am plenty fat right now.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Good fortune. I needed something help me pull myself out of my slump, plus my last job was killing me slowly. Jobs can do that. The wrong ones can suck every bit of life right out of you.
Last edited:
so true man, so true. glad things are looking good for you. you deserve it dude
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Saturday - 07/17/2010
Push Day - High Rep Ranges
Dumbbell Bench Press: (2m RI)
Set 1: 85 x 12
Set 2: 90 x 11
Set 3: 90 x 11
Standing Dumbbell Shoulder Press: (2m RI)
Set 1: 40 x 10
Set 2: 35 x 12
Set 3: 35 x 12
Dips: (2.5m RI)
Set 1: BW x 12 \
Set 2: BW x 12 |------> Fuck Yeah!
Set 3: BW x 11 /
Weighted Crunches: (2.5 RI) /w with 3 second static squeeze and 5 second negative
Set 1: 30 x 12
Set 2: 30 x 12
Set 3: 30 x 8
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 30 x 4
Set 2: 30 x 3
Set 3: 39 x 3
Hell yes and dammit and the same time! I showed awesome gains in areas that I had been struggling in, but that wasn't my goal. I thought I had cut enough calories to trim down, but my weight has stayed pretty stead at 250. I am getting stronger, but not all that much leaner.
I will try to stay on the bright side and remember that progress is progress even if it wasn't in the areas I was aiming form.
Push Day - High Rep Ranges
Dumbbell Bench Press: (2m RI)
Set 1: 85 x 12
Set 2: 90 x 11
Set 3: 90 x 11
Standing Dumbbell Shoulder Press: (2m RI)
Set 1: 40 x 10
Set 2: 35 x 12
Set 3: 35 x 12
Dips: (2.5m RI)
Set 1: BW x 12 \
Set 2: BW x 12 |------> Fuck Yeah!
Set 3: BW x 11 /
Weighted Crunches: (2.5 RI) /w with 3 second static squeeze and 5 second negative
Set 1: 30 x 12
Set 2: 30 x 12
Set 3: 30 x 8
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 30 x 4
Set 2: 30 x 3
Set 3: 39 x 3
Hell yes and dammit and the same time! I showed awesome gains in areas that I had been struggling in, but that wasn't my goal. I thought I had cut enough calories to trim down, but my weight has stayed pretty stead at 250. I am getting stronger, but not all that much leaner.
I will try to stay on the bright side and remember that progress is progress even if it wasn't in the areas I was aiming form.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Tuesday - 07/13/2010
Pull Day (Higher Rep Ranges)
Assisted Pullups - Pronated Grip: (2.5m RI)
Set 1: BW-10 x 12
Set 2: BW-12 x 12
Set 3: BW-12 x 10
Standing Single Arm Cable Row: (2.5m RI)
Set 1: 50 x 12
Set 2: 50 x 12
Set 3: 50 x 11
Barbell Shrugs - Front Position: (2.5m RI)
Set 1: 365 x 20
Set 2: 365 x 18
Barbell Shrugs - Rear Position: (2.5m RI)
Set 1: 365 x 25
Set 2: 375 x 20
Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 10
Set 2: 35 x 12
Set 3: 35 x 12
Well I cut calories again, and I feel like shit. I barely made it through the workout. I only cut maybe 300 calories from my daily intake. Maybe something else had me feeling shitty.
Pull Day (Higher Rep Ranges)
Assisted Pullups - Pronated Grip: (2.5m RI)
Set 1: BW-10 x 12
Set 2: BW-12 x 12
Set 3: BW-12 x 10
Standing Single Arm Cable Row: (2.5m RI)
Set 1: 50 x 12
Set 2: 50 x 12
Set 3: 50 x 11
Barbell Shrugs - Front Position: (2.5m RI)
Set 1: 365 x 20
Set 2: 365 x 18
Barbell Shrugs - Rear Position: (2.5m RI)
Set 1: 365 x 25
Set 2: 375 x 20
Dumbbell Hammer Curls: (2m RI)
Set 1: 40 x 10
Set 2: 35 x 12
Set 3: 35 x 12
Well I cut calories again, and I feel like shit. I barely made it through the workout. I only cut maybe 300 calories from my daily intake. Maybe something else had me feeling shitty.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Thursday - 07/20/2010
Leg Day (Higher Rep Ranges)
Sumo Squat: (3m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Narrow Stance Squat: (3m RI)
Set 1: 225 x 10
Set 2: 245 x 12
SLDL: (3m RI)
Set 1: 135 x 12
Set 2: 185 x 10
Set 3: 225 x 10
Seated Calve Raises: (2m RI)
Set 1: 135 x 55
Set 2: 135 x 55
Set 3: 180 x 35 <-- MOTHER FUCKING CRAMPS!!!
Cable Roller, Wrist Extension: (2m RI)
Set 1: 25 x 3
Set 2: 30 x 3
Set 3: 32.5 x 3
I have some sort of injury of the hip. I'm not sure what. It never hurts until I squat and even then, it only hurts when I wear a lifting belt. I am unsure what is going on there, but I decided to squat narrow stance, and it didn't bother me.
Fucking calve cramps are pissing me off. I am unsure of the cause of that, too.
Leg Day (Higher Rep Ranges)
Sumo Squat: (3m RI)
Set 1: 135 x 12
Set 2: 225 x 12
Set 3: 275 x 12
Narrow Stance Squat: (3m RI)
Set 1: 225 x 10
Set 2: 245 x 12
SLDL: (3m RI)
Set 1: 135 x 12
Set 2: 185 x 10
Set 3: 225 x 10
Seated Calve Raises: (2m RI)
Set 1: 135 x 55
Set 2: 135 x 55
Set 3: 180 x 35 <-- MOTHER FUCKING CRAMPS!!!
Cable Roller, Wrist Extension: (2m RI)
Set 1: 25 x 3
Set 2: 30 x 3
Set 3: 32.5 x 3
I have some sort of injury of the hip. I'm not sure what. It never hurts until I squat and even then, it only hurts when I wear a lifting belt. I am unsure what is going on there, but I decided to squat narrow stance, and it didn't bother me.
Fucking calve cramps are pissing me off. I am unsure of the cause of that, too.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 43
- Location
- In my imagination.
Thursday - 07/23/2010
Push Day - Medium Rep Ranges
Bench Press: (3m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 245 x 8
Set 4: 255 x 8
Standing Dumbbell Shoulder Press: (3m RI)
Set 1: 40 x 8
Set 2: 50 x 8
Set 3: 60 x 7
Dips: (3m RI)
Set 1: BW x 13
Set 2: BW x 13
Set 3: BW x 13
Single Arm Cable Triceps Extensions:
Set 1: 30 x 7
Set 2: 25 x 8
Weighted Crunches: (2.5 RI) /w with 3 second static squeeze and 5 second negative
Set 1: 30 x 12
Set 2: 30 x 12
Set 3: 30 x 10
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 35 x 3
Set 2: 40 x 3
Set 3: 40 x 2
Hell yeah mofo! Great workout, and I needed it, too. I had been facing a 5 day long funk. I took off today and opted to work Saturday. I could barely even get out of bed this morning. I dragged myself to the gym, and seemed to come out of the funk by my second set of bench presses.
If there is a God, and I get to see God for judgment, I am going to say" Oh hey God, you remember that bipolar thing you gave me..." at this point I am going to kick him as hard as I can in the balls.
Push Day - Medium Rep Ranges
Bench Press: (3m RI)
Set 1: 135 x 8
Set 2: 225 x 8
Set 3: 245 x 8
Set 4: 255 x 8
Standing Dumbbell Shoulder Press: (3m RI)
Set 1: 40 x 8
Set 2: 50 x 8
Set 3: 60 x 7
Dips: (3m RI)
Set 1: BW x 13
Set 2: BW x 13
Set 3: BW x 13
Single Arm Cable Triceps Extensions:
Set 1: 30 x 7
Set 2: 25 x 8
Weighted Crunches: (2.5 RI) /w with 3 second static squeeze and 5 second negative
Set 1: 30 x 12
Set 2: 30 x 12
Set 3: 30 x 10
Cable Roller, Wrist Flexion: (2m RI)
Set 1: 35 x 3
Set 2: 40 x 3
Set 3: 40 x 2
Hell yeah mofo! Great workout, and I needed it, too. I had been facing a 5 day long funk. I took off today and opted to work Saturday. I could barely even get out of bed this morning. I dragged myself to the gym, and seemed to come out of the funk by my second set of bench presses.
If there is a God, and I get to see God for judgment, I am going to say" Oh hey God, you remember that bipolar thing you gave me..." at this point I am going to kick him as hard as I can in the balls.
