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upper me
wide grip bench 225x8,245x3x3,265 3x3, 225x10
cgbp 185x12,155x18,135x22
dips 4x10 @ bodyweight
standing oh shoulder press 95x15,135x10,135x10,95x20
seated oh db ext 80x10,70x15,60x20
dropped some weight last week apparently....230 this morning.....
lower mother****ing ME
BOX SQUATS reverse bands (bands were worn to shit...felt like 75lbs on the box) warmups 225x10,315x10,365x5,405x5,455x5,495x5,545x1,585x1, 635x1,675x1,725x1,765x1,807x0 MISS WTF....suit on straps down no spotters...knees started pronating about 6 inches off the box so i set it down.....strip set after the 807....495x12,405x15
speed pulls 6x1 @ 385, 2x1 @ 485
bodyweight 230
Youre getting up there....no spotters....
yeah next week i got a my wifes cousin coming with me...big kid.......will train him to spot me....lol....
**** that's a big warm up. I know your going high but do you think if you were to cut some of those singels out you could hit 800 ?
Totally....my goal for the day was an attempt at 725....I figure next time I cut some sets and reps out and the 800 will be mine....Quote:
Originally Posted by Talo
upper me something or other
flat bench (false grip)3x5 @ 225 3x5 @ 245, 5x10 @ 185 trying out the false grip...hands a bit wider than shoulder width
dips 5x8 bodyweight
oh db ext 5x8 @ 80
side laterals 1x50 each side....30lb kettlebell
bodyweight 230
Tried those seated good mornings....stretches the groin with a wide stance.
ya i noticed that too....its a totally diff feeling than regular good mornings....try them concentric as well...thats my favourite way of doing them.....set the pins in a squat rack at belly button level and start the lift there....pretty brutal
back still a bit sore so i did a speed day for lower
dynamic squats 4x2 @ 405, 1x2@415, 1x2@425, 1x2@435, 1x2@455
rack pulls (4"below knees) 135x3,225x3,315x3,365x3,405x3,455x3,315x15 ( no rest between sets )
foam roller for about 10 minutes
bodyweight 230.....cut out milk completely and replaced it with whey
upper me kinda workout
flat bench reverse red mini bands (25lbs resistence touching?) 275x5,315x3x3,335x1x3,225x18,135(no bands)x22
swiss bar bench (mid grip) 1x10@95,1x10@135,1x8@135,1x10@135
kb side laterals 40lb 4x10
did all 3 lifts today...heres the box squat.... 809 lbs
https://www.youtube.com/watch?v=uaYCgO6nzuY
did all reverse band today.....cns overload
bench against purple bands 315x7,335x1,365x1,385x1,405x1,405x1
deadlift purple bands 585x1,635x1,675x1
box squat green bands i went up by 45 lb plates til i hit 765....then i had to hang 2 10 kilo plates off the bar to get the 809!
Frickin plate hog.
oh man im feeling like i got the shit beat out of me...lol.....i think putting away all the plates was the worst part.....
At least you put them away,some guys like to leave them on as a testament to their feats.
Yeah I hate that shit.....I'll say something if I notice it
Nice!
Eric
thanks Eric!
Tried these seated good mornings with the bar on the safety arms,lower this time,better stretch,felt good.Really starting to like these.
yeah they got a good feel....different than anything else....
upper/lower me
cgbp w/ purple bands 315x3,335x3,365x3,385x3,315x12
box squat w/ green band worked up to a set of 3 @ 765....then dropset went like 675x5,585x11
speed pulls 155x1,265x1,375x4x1, 463x4x1
foam roller for 5 minutes...then pvc roller for 5 minutes.....
dropped weight this week....227 today.....none of my goddamn gear fits......
upper me....knees are ****ed from kneeling on concrete all week so no squatting this week
flat bench worked up to 245x5 raw then threw on purple bands 315x3,335x3,365x3,385x1.....then i put on single ply fury.....385 no touch, 405 no touch, 435 no touch, 455 almost touch and then 495.....got half way down and the shirt slid up and started choking me so i racked it......would have touched tho.....i think.....shirt off purple bands back on 275x5x5, no bands 135x20
swiss bar bench 3x10 @ 135
db row 60x10,80x10,100x10,120x3x5
facepulls 100x3x10
bodyweight 227......its a ****ing chore lifting shirted with no spotter......even with chalk and baby powder up my arms it took a looooooong time to get it seated proper.......i think getting the shirt on took more out of me than the lifting.........
gonna be out of the gym for a bit cuz my wife is now 3 days overdue with our fourth kiddo.....mostly gonna be boxing and bodyweight exercises for the nest few weeks....
22 minutes heavy bag
1x70 pushups
1x126 crunches
neutral grip chins 1x17
brutal!! my cardio isnt that bad but ****, by the time i got to the chins i was dying.....
25 minutes heavy bag
76 knuckle push-ups
102 crunches
Nice. How's your endurance holding up ?
pretty good.....i was surprised I didnt blow my heart out the other day lol.....but now im remembering how good i felt when i was training for boxing.....im finding these workouts almost as satisfying as the heavy powerlifting.....
bench press...shoulder width grip
bar x20, 95x20,135x10,155x10,185x10,205x5,225x5x5, 135x5x10
standing oh db ext 80x10,70x10,60x10,50x10 (dropset)
facepulls 2x20@ 160
fast reps....bench reps were bottom half reps...no lockout.....
child #4 arrived healthy and screeeeamin today......holy im glad im a man and dont have to go through that!! the wife is amazing!
Congrats.You ever hear that skit with Bill Cosby where in a special world the men have the babies?
congrats. boy or girl ?
thanks guys! its a girl...my 3rd....haha....im in trouble when they all teenagers!! and yeah i remember that skit from cosby!!
did a quick gym workout....so i did a dc style upper workout...
incline smith bench 225x7,5,2rp
standing oh barbell press 135x18ss
standing oh tri ext 80x14ss
rack chins bwx21ss + 4 partials
deadlifts 315x15, then i worked up to a single with 495......brutal.....whole workout took me 25 minutes......
Awesome news dude , congrats ! 3rd girl eh ? You must have changed your DNA at some point through AAS ;)Quote:
Originally Posted by tex
its the tren!! lol
lower me....knees still bothering me so i did low box squats (dumbasssss!)
low box squat barx20,135x10,225x10,315x5,365x5,405x5,455x5,495x1 ......did this raw...belt only...knee started to loosen up at the higher weights but didnt want to chance it so then I did 315x15, 225x25
rack pulls 225x3,315x3,405x3,455x3
db curls 45x10,40x10,35x10,30x10 twas a dropset
cable rope curls 3x15 @ 40
bodyweight is 232 with clothes....
27 minutes heavy bag
80 pushups
105 crunches
20 minutes heavy bag
60 pushups (always on my knuckles but i vary hand position..this time in tight to body)
108 crunches
booooom.....left rotator is toast.......extreme pain whilst lying in bed........wonderful.......sooooo.......rotator exercises and i figured i might as well go keto so breakfast was 6 whole eggs
F_U_C_K ! - How ?
Go see an acupuncturist right away. It will help getting the blood back to the infected area from what I understand.
Is it swollen at all ?
no swelling at all......so i haaaaad to go to the gym
did a full body workout.....i find the reverse band bench with a close grip gives me no pain
reverse band bench warmups thru 225.....bands on.....245x5, 275x5,315x3,225x20 bands off 135x30 superset with neutral grip chins 5 reps after every set
low box squat raw 135x10,225x10,315x5,365x5,405x1,455x1,495x1 purple bands 585x1,635x1,675x1,585x8,495x20
deadlifts 155x1,265x1,365x1,485x8x1
reverse hyper bw x 3x15
face pulls superset rope curls 3x10
bodyweight 227......shoulder feels perfect right now......i did a ton of stretching this morning and before i lifted.....
i hurt the shoulder shoveling wet clay...lol....