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Post by 1705total on Nov 7, 2008 20:40:36 GMT -5
I'm weighing about 325 right now.
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Post by mrky03 on Nov 7, 2008 20:51:36 GMT -5
I'm weighing about 325 right now. Wow, you are a big boy! Awesome numbers! |
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Post by 1705total on Nov 11, 2008 22:23:14 GMT -5
Deadlift night. easy night as I feel out my back
1x135x10
1x135x10
1x225x5
1x225x5
1x315x5
1x405x5
1x455x4
1x495x3
1x545x2
bench with bands (purple)
1x135x10
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225+bandsx5 (15-20 second rest)
1x225x20 (no bands)
Seated row machine
1x250x6
1x250x6
1x250x6
done
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Post by RUBICON19 on Nov 12, 2008 21:07:00 GMT -5
Nice lifts!
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Post by Roger on Nov 14, 2008 13:42:56 GMT -5
Looking good Steve!!!!!!
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Post by 1705total on Nov 16, 2008 15:37:22 GMT -5
the avatar's are getting really cool here
might be time to change mine.
Sunday
accessories all around day
shoulder warm ups
kettlebell laterials
1x37x8
1x37x8
1x37x8
Power cleans
1x135x10
1x185x6
1x185x6
1x225x3
Kettlebell swings
1x44x6-each arm
1x44x6-each arm
1x44x6-each arm
1x44x6-each arm
Kettlebell curls with mini bands
1x37x6
1x37x6
1x37x6
Done, kettlebell swings take some time getting use to.
Need to inergrate them into my squat workout.
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Post by 1705total on Nov 19, 2008 18:43:35 GMT -5
11/18/08
Squat day
Squats-the focus is on "sitting back" and slowing my decent. The object is to incorporate more glute and ham into the movement.
1x120x10
1x220x5
1x320x5
1x420x5
1x520x3
1x520x2
1x520x1
the real heavy sets felt great! The controlled decent helped me to feel as if I was pushing a spring down and then lasting out of the hole!
Squats with bands and chains-again this is being done to help with my fom
1x320+green bands and 40lbs of chainsx3
1x320+green bands and 40lbs of chainsx3
1x320+green bands and 40lbs of chainsx3
1x320+green bands and 40lbs of chainsx3
Bench
1x120x10
1x220x5
1x320x5
1x370x4
1x370x4
1x370x4
felt tired at this point but I forced my self to finish.
DOne!
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Post by 1705total on Nov 20, 2008 22:17:59 GMT -5
deadlift day
1x135x10
1x225x5
1x315x5
1x405x5
1x495x3
1x585x2
1x585x1
1x495x3
1x495x3
Bench press
1x135x15
1x135+green bandsx5
1x225+green bandsx5
1x300+green bandsx3
1x300+green bandsx3
1x300+green bandsx3
1x300+green bandsx3
1x300+green bandsx3
deadlift with chains
1x315+80lbs of chainsx5
1x315+80lbs of chainsx5
1x315+80lbs of chainsx5
1x315+80lbs of chainsx5
hyper extensions
1xbdywghtx5
1xbdywghtx5
1xbdywghtx5
done
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Post by fit on Nov 21, 2008 7:44:39 GMT -5
You're a draft horse! STRONG
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Post by 1705total on Nov 23, 2008 15:34:14 GMT -5
Sunday
Heavy bench day
Bench
1x135x15
1x225x5
1x315x5
1x365x5
1x405x4
1x405x3
1x425x1 (went for 2 but needed much tap love!)
1x405x3
405 felt LIGHT! I have never done this for 4 before!
Box squats
using these to work on form
13" box I also used this weird bar. its straight across the middle then it has a 90 degree angle and the curves out again. You end up loading the bar at just above the waist. since it bends like this you can hold the bar at your sides and it takes a lot of stress off your shoulders.
1x145x10
1x235x8
1x325x5
1x325x5
1x325x5
at the bottom I would sit and pause before exploding up at the top. These were harder then I thought.
ran out of time, but great workout
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Post by 1705total on Nov 26, 2008 22:11:10 GMT -5
another heavy bench day. I wanted to workout with one of the guys at the gym and since we are basically as strong as one another in the bench, we decided to train
Bench
1x135x10
1x225x5
1x315x5
1x405x3
1x405x3
1x405x3
1x405x3 (last rep a real grinder)
Flat flys supersetted with incline presses
1x50x12
1x225x10
1x50x12
1x225x10
1x135x5
3-negatives
lying floor tricep extensions with dumbell dead stop at the bottom
1x55x10
1x55x10
1x55x10
overhead rope extensions
1x70x15
1x70x15
1x70,50,30-failure
(all sets done back to back minimal rest)
done
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Post by 1705total on Nov 28, 2008 15:15:34 GMT -5
special deadlift day
Got together this morning with Ryan (super lifter) Wade and MIke (2 out of towners who are inhumanly strong, Wade made me feel small), Fei, and Anthony (happy birthday Anthony)
The goal was to deadlift heavy with chains.
Fei and Anthony were going to pull 545 for 10 sets of 2!
So I was like all over the place
1x135x10
1x225x5
1x335x5 (started using 100 lbs plates)+40lbs of chains
1x425+chainsx3
1x515+chainsx2
1x585+chainsx2
1x635+chains-bombed, got it about 2" off the ground
1x650(no chains)-got it higher but stalled at just below the knees
1x545+chainsx2
1x545+chainsx2
Ryan pulled some ungodly weights! I believe he ended up doing 635x3 (not sure of the weight but it was at least that amount) and made it look easy!
Mike pulled 675+chains now thats 715 at the top. this dude was THICK!
fei pulled 545x2 for 10 setes and he looked as if he could have done that all day!
benches with bands.
I decided to use the purple bands and doubled them up
1x135x10
1x135+bandsx5
1x225+bandsx4
1x225+bandsx4
1x225+bandsx4
1x225+bandsx4
1x225+bandsx4
rowing machine with purple band
1x180+bandx5
1x180+bandx5
1x180+bandx5
1x180+bandx5
1x180+bandx5
smith machine shrugs
1x315x12
1x315x10
1x315x9
done!
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Post by fit on Nov 30, 2008 12:36:57 GMT -5
Can't fathom that kind of strength.
Awesome.
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Post by mrky03 on Nov 30, 2008 12:58:52 GMT -5
Can't fathom that kind of strength. Awesome. Me either Chris! Totally unbelievable! |
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Post by 1705total on Nov 30, 2008 14:14:23 GMT -5
 from my previous deadlift day |
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Post by 1705total on Nov 30, 2008 14:16:47 GMT -5
squat day
working on my form to improve my squats
1x145x10
1x235x5
1x325x3
1x415x3
1x505x3
1x555x2
1x555x1
form good and solid, sitting back and knees not going forward. Felt strong too 555 was pretty easy. Decent was slow but coming up was full of power.
Box squat 12" box, cambered bar
1x145x5
1x235x5
1x325x5
1x325x5
1x375x4
Hyper's 90 degree angle
1xbodyweightx6
1xbodyweightx6
regular hypers
1x27lbs kettlebellx6
1x27lbs kettlebellx6
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Post by 1705total on Nov 30, 2008 14:18:11 GMT -5
 this pic is from 5 weeks ago. |
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Post by 1705total on Dec 5, 2008 21:59:36 GMT -5
Due to school, work, family, and other committments I missed my wednesday workout.
Friday deadlift day
1x135x10
1x225x5
1x315x5
1x405x5
1x495x3
1x585x2
1x635-failed at the knees
Good mornings with buffalo bar
1x145x10
1x235x5
1x235x5
1x235x5
1x235x5
seated rows
1x90x15
1x180x10
1x230x6
1x230x6
1x230x6
done
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Post by mrky03 on Dec 6, 2008 15:56:28 GMT -5
IMPRESSIVE!
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Post by 1705total on Dec 7, 2008 13:58:23 GMT -5
bench day (had to be quick)
bench
1x135x12
1x225x6
1x315x4
1x365x3
1x405x2
1x425x1
1x450-bombed
just trying to see where I was at on the bench. The 450 felt god going down but wasn't going up.
bench with bands
1x220+purple bandsx4
1x220+purple bandsx4
1x220+purple bandsx4
1x220+purple bandsx4
1x220+purple bandsx4
1x220+purple bandsx4
1x220+purple bandsx4
1x220+purple bandsx4
done for today, short but ok
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