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Post by 1705total on Jul 12, 2010 21:13:42 GMT -5
Bench night
goal: 460-475 bench
Bench
2xbarx10
1x135x10
1x185x10
1x225x5
1x275x3
1x315x3
1x365x3
1x415x3-felt easy could have done 4
1x440x1-wasn't in the groove, not sure if I wasn't centered on the bench or not but got it up.
1x445x3 off a 3 board. I brought in my hands about 4" to work the triceps.
Incline bench off a 3 board
1x135x5
1x225x5
1x275x5
1x315x8
(again board work is to really stress the triceps)
Dumbell Press
1x75x12
1x100x10
Tricep pushdowns
1x70x15
1x110x12
1x130x8
done
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Post by GerryT on Jul 15, 2010 10:29:57 GMT -5
Very good, buddy. Will track your log best I can. Much luck and success.
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Post by 1705total on Jul 17, 2010 10:29:32 GMT -5
Friday 7/16 squats
Sumo style deadlifting, I am switching from a conventional style to sumo and need to practice form.
1x135x10
3x225x10
hips warmed up now onto squats
1x145x10
1x235x6
1x325x3
1x415x3
1x505x3
1x595x3
1x600x2
the plan was to do 575 for 3 before going to 595 or 600, but i skipped it, which i should not have done.
wides stance cambered bar good morings
1x145x5
1x235x5
1x325x3
1x325x3
1x375x3
calf raises
3x150x10
abs
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Post by 1705total on Jul 19, 2010 20:45:46 GMT -5
bench day
2xbarx10
1x135x10
1x225x5
1x275x3
1x315x3
1x365x3
1x420x3 needed a tap on the third one, need to concentrate
1x420x3- much much better felt easy
incline press
1x135x10
1x225x10
1x315x6
machine press (delts)
1x100x15
1x150x10
1x200x6
tricep extension
3x100x12
done
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Post by 1705total on Jul 24, 2010 10:44:12 GMT -5
Squat day-heavy
2xbarx10
1x135x10
1x225x5
1x315x3
1x405x3
1x495x3
1x565x3
1x600x1
body needs a little rest next week need to drop down and do some reps
sumo deadlifts
1x135x3
1x225x3
1x315x3
1x405x3
1x455x3
1x405x3
1x315x3
1x225x3
still need to practice the form but getting better
leg curls supersetted with leg extensions
2x20
calf raises
3x20
super hot in pittsburgh, heat index was up to 104, lost about 4lbs in water dispite trying to stay hydrated by drinking about a gallon of water.
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Post by 1705total on Jul 26, 2010 21:48:18 GMT -5
bench night
2xbarx10
2x135x10
1x185x10
1x225x5
1x275x5
1x315x5
3x385x5
incline bench presses with Fat bar
1xbarx12
1x165x12
1x255x12
1x305x8
seated dumbell press
3x80x12
lying dumbell tricep extensions
2x50x7
lying cable pushdowns
2x70x12
done
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Post by 1705total on Jul 31, 2010 9:25:17 GMT -5
friday night squats
stretching,
hams, hips, knees and ankles all very tight
shoulders too. USAPL uses a texas power bar for all their lifts and it is shorter then a typical squat bar. I need to get use to bringing in my hands which is harder on my shoulders.
foam rolling to looses up the IT bands.
Squats
3xbarx10 this really loosens up my hips.
1x135x10
1x225x5
1x315x5
1x405x5
3x500x5
higher reps today to work on depth and form and to give my cns a chance to rest
sumo deadlifts
3x225x8-10
practicing form here
leg extensions supersetted with leg curls
3x20 reps
15 minutes of cardio
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Post by Roger on Aug 1, 2010 6:01:28 GMT -5
Steve, Glad to see you back. I don't get here much anymore. Life sometimes gets in the way. LOL Looks like you stronger than ever. Keep up the great work.
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Post by 1705total on Aug 3, 2010 16:34:59 GMT -5
thanks Roger, maybe we can start a trend  |
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Post by 1705total on Aug 3, 2010 16:41:21 GMT -5
Monday night bench workout
bench
warm up,
rotary cuff work
bench
2xbarx10
2x135x10
1x225x5
1x275x3
1x315x3
1x365x3
1x405x1-wanted to get heavier weight in my hands before jumping to 430
1x430x2-felt heavy and needed some help on the 2nd rep
1x430x1-strong solid single happy with that
1x455x3-reverse bands
1x495x2-revers bands
fat bar incline press (bar weighs 73lbs and is at least as thick as a can of pepsi)
1x203x12
1x253x12
1x303x7
push press on smith machine
1x205x10
3x315x5
lying tricep extensions (I lay down on the floor and bring the straight bar behind my head coming to a complete rest before doing another rep)
3x100x10
cardio 20 minutes on treadmill
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Post by intenceman on Aug 4, 2010 21:03:17 GMT -5
Good stuff!
You live in Pittsburgh? The wife and I are thinking of moving there.
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Post by 1705total on Aug 7, 2010 4:33:27 GMT -5
Pittsburgh is nice, in my opinion, I live in Penn hills which is an eastern suburb of the city, but I am only 10 minutes from it. PIttsburgh has a lot of ethinic charm, I love our strip district, which is basically a market for fresh produce, bakeries, ethinic groceries etc. and of course my favorite breakfast joint Deluca's, they serve a bodybuilder's breakfast, 2 chicken breast with six egg whites
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Post by 1705total on Aug 7, 2010 4:37:15 GMT -5
Heavy Squats Friday night
only 4 more weeks of heavy training after this one.
Sumo style deadlifts for reps
1x135x10
1x225x10
1x315x8
1x315x8
1x315x9
this is to practice my form and loosen up the hips before squats
Squats
1x145x10
1x235x5
1x325x3
1x415x3
1x505x3
1x555x3-nice set very deep
1x605x2-a little higher then previous depth, paralle but needs to be deeper
1x605x2-sunk both reps, nice and deep and very explosive out of the hole!
stiff legged deadlifts sumo style
1x135x5
1x225x5
1x315x5
1x405x5
done!
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Post by 1705total on Aug 11, 2010 19:37:34 GMT -5
bench night
bench
2xbarx20
2x135x15
1x225x5
1x275x3
1x315x3
1x365x3
1x405x1
1x430x-1 and 1/2
1x430x2-better
1x365x6
(430 still too heavy to do for 3 so next week we will drop down to 415-420.
Incline dumbell press
1x100x12
1x120x10
1x140x6
standing log press
1x155x12
1x205x6
1x105x15
lying cable tricep extension
3x75x12
done
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Post by 1705total on Aug 12, 2010 16:42:02 GMT -5
speed work
not much time so I focused only on the deadlift, and had to lift at home.
Deadlift
2x220x10
2x220+green bandsx3
2x220+green bands+50 lbs of chainsx3
8x270+green bands+50 lbs of chainsx3
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Post by 1705total on Aug 13, 2010 22:07:49 GMT -5
squat day
Sumo deadlifts
1x135x10
1x225x10
3x315x8
squats
1x155x10
1x245x5
1x335x3
1x425x3
1x515x3
1x565x3
1x605x2
rack pulls
1x225x3
1x315x3
1x405x3
1x495x3
one legged leg press
2x150x12
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Post by 1705total on Aug 17, 2010 19:20:46 GMT -5
Bench day
rotary cuff work
Bench
2xbarx15
2x135x10
1x185x5
1x225x5
1x275x3
1x315x3
1x365x3
3x405x3
incline bench with 80 lbs of chains
3x225x8 (80lbs of chains at the top)
dumbell shoulder press
3x70x12
kettlebell extensions
3x45x10
fat handled tricep pushdowns
4x35x10
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Post by intenceman on Aug 26, 2010 18:17:45 GMT -5
Pittsburgh is nice, in my opinion, I live in Penn hills which is an eastern suburb of the city, but I am only 10 minutes from it. PIttsburgh has a lot of ethinic charm, I love our strip district, which is basically a market for fresh produce, bakeries, ethinic groceries etc. and of course my favorite breakfast joint Deluca's, they serve a bodybuilder's breakfast, 2 chicken breast with six egg whites Thanks! I talked to a guy from out there and he mentioned the strip district. Whats the job market out there like? You know anyone who needs a trainer? We'd like to move out there soon. |
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Post by 1705total on Aug 26, 2010 20:21:43 GMT -5
job market is pretty tough all over, but I do not believe pittsburgh has been hit as hard as other locations. As far as trainers thats a real tough market to break into.
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Post by 1705total on Aug 26, 2010 20:47:33 GMT -5
squat 8/20
started out with deadlifts, although sumo's have been going well, I am not ready to do this raw. SO I will be pulling conventional.
Started out with deadlifts
1x135x10
1x225x5
1x315x5
1x405x3 easy
1x495x3-felt great fast pulls
1x545x3-good
1x585x1-strong and fast
1x635-missed almost had it couldn't lock it out
squat
1x135x10
1x225x5
1x315x5
1x405x3
1x495x3
1x545x3
lower back fried
Monday (8/23)
bench
2xbarx10
2x135x10
1x185x10
1x225x5
1x275x3
1x315x3
1x365x3
1x405x1-with pause nice and strong
1x425x1-with pause nice and strong
dumbell inclines
1x100x12
1x110x12
1x120x10
one arm kettlebell press
3x76x10
overhead straight bar extensions
1x40x20
1x80x15
1x120x10
done
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