|
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
|
|
|
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.
|
|
|
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
|
|
|
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
|
|
|
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.
|
|
|
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
|
|
|
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
|
|
|
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.
|
|
|
Post by 1705total on Aug 3, 2010 16:34:59 GMT -5
thanks Roger, maybe we can start a trend
|
|
|
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
|
|
|
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.
|
|
|
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
|
|
|
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!
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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.
|
|
|
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.
|
|
|
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
|
|