Phrak's Road from Lanky to Jacked

[Phrak]

Thought I move my log over to this section as I troll this forum way more then the workout journals. Plus maybe if i can get enough muscle on my frame i could compete!

The base of my training is powerlifting. However I like to add in hypertrophy work as my accessory stuff. Personally i just enjoy lifting Heavy A$$ Weights!

Current stats: 6'3 254lbs (End of Day weigh-in) roughly 15-16% BF

Meet lifts(May 2009 - Equipped): Squat - 230kg, Bench - 142.5kg, Deadlift - 205kg, Total - 577.5kg

Current Gym lifts (Aug 2010 - Equipped): Squat - 320kg, Bench - 182.5kg, Deadlift - 275kg

Im currently trying to bulk up to 275, then ill cut back down to compete as a heavy 242er. Then maybe continue with a contest prep to get into stage condition!

Current Diet:

Meal1: 135g (dry) Oatmeal, 500g Egg Whites and 1 scoop protein powder.
Meal 2: 10 oz of steak and 250g (cooked) white rice.
Meal 3: 10 oz chicken/turkey and 250g (cooked) white rice.
Meal 4: pre workout meal: 9 oz chicken/turkey with some rice cakes
Meal 5: post workout meal: 10 oz lean ground beef and 500g(cooked) white rice
Meal 6: 9oz of Steak and 1 oz roasted almonds

Estimated Macro: 476g Pro / 416g Carb / 96g Fat ~4600 Cal

Current Training Split:

Monday - Bench/Chest/Shoulders/Triceps
Tuesday - Off/Cardio
Wednesday - Legs/Back/Biceps
Thursday - Off/Cardio
Friday - Bench/Chest/Shoulders/Triceps
Saturday - Squat/Legs
Sunday - Back/Biceps

I toss Ab's in as a warmup to my bench days, as heavy squats and deadlifts tend to exhuast them.

Goal Early 2011: Post 1800lb Total at 242.
Late 2011: Compete in local BB show.

[_jim_]

if you are 6 ft 3 260 lbs and truly 15-16% then you will have nooo problem competing.

[Phrak]

if you are 6 ft 3 260 lbs and truly 15-16% then you will have nooo problem competing.

Cant really post a full size picture. But my Avi is about 3-4 months old. Im 10lbs heavier now.

As you can see i have a pretty wide waste, gonna have to really bring up my back and shoulders to get that v-taper.

[Phrak]

August 4th - Legs/Back

weight x sets x reps

Squats:

145kg x 3 x 5
165kg x 2 x 5

Deficit Dead Lifts (3" Block):

115kg + Red Bands x 1 x 8
135kg + Red Bands x 1 x 10
155kg + Red Bands x 4 x 2

1-Legged Leg Press:

2pps x 2 x 10

Hyper Reverse:

45lb x 5 x 10

Reverse Hypers:

40kg x 3 x 8

TNT Swings:

25kg x 3 x 15

Standing Hamstring Curls:

15kg x 3 x 12

Leg Extension:

Black Bands x 3 x 12

Pull-Ups:

BW x 5 x 5

Bent Over Rows:

110kg x 5 x 5

Barbell Curl:

40kg x 5 x 5


Workout Lasted about an hour and fifteen minutes.

[Phrak]

August 6th - Chest/Shoulders/Triceps

weight x sets x reps

Bench:
125kg With Rev Blue Bands x 1 x 5
135kg With Rev Blue Bands x 1 x 5
145kg With Rev Blue Bands x 1 x 5
165kg With Rev Blue Bands x 1 x 5

Guillotine Bench:
70kg 2 x 8
80kg 2 x 8

Close Grip Bench:
60kg x 2 x 5
80kg x 2 x 5
80kg x 1 x 8
120kg x 2 x 5

Tricep Chucks:

40lb x 6 x 6

Incline DB

50lb x 4 x 12
40lb x 1 x 12
30lb x 1 x 12

Incline Rear Delt:

Giant Set - (50lb x 25 + 40lb x 25 + 30lb x 25 + 20lb x 25) x 2

DB Shoulder Press:

50lb x 4 x 8 (10 sec rest)

Seated Side Laterals:

25lb x 4 x 8

Up-Right Rows:

40kg x 4 x 8

Assorted Tricep Burnouts and Abs


Workout Lasted about an hour

[Phrak]

August 7th - Squats/Legs

weight x sets x reps

Squat:

65kg x 1 x 10
105kg x 1 x 5
145kg x 1 x 1
185kg x 1 x 1
225kg x 1 x 1
245kg x 1 x 1
265kg x 1 x 1
285kg x 1 x 1

Leg Press:

2PPS plus Black Bands 1 x 50
2PPS Plus Black Bands 1 x 40
2PPS plus Black Bands 1 x 30
2PPS plus Black Bands 2 x 20

Rev Hypers:

80kg x 4 x 10

Standing Leg Curls:

15kg x 5 x 10

Leg Extension

Black Bands x 5 x 10

SLDL:

60kg x 3 x 15


Workout Lasted about an 2 hours (damn suits)







August 8th - Back/Biceps

weight x sets x reps

Lat Pull Down:

140lb x 2 x 8 (Wide)
160lb x 2 x 8 (Close)

Seated Long Lat Pull:

160lb x 2 x 8 (Wide Neutral Grip)
220lb x 2 x 8 (Close V-Bar)

1-Arm Pulldown:

40lb x 3 x 15

1-Arm Hammer Strength Row:

115lb x 2 x 8 (Wide Grip)
115lb x 2 x 8 (Close Grip)

Preacher Curls

85lb x 1 x 10 (wide)
85lb x 1 x 10 (medium)
85lb x 1 x 10 (Close)

Alt Curls SSW High Cable Curls:

Alt Curls - 35lb x 3 x 10
High Cable Curls - 20lb x 3 x 10


Cross Body Hammer Curls:

55lbs x 3 x 8


Workout Lasted about an 1 hour

[Phrak]

Weighed in at 247lb this morning. Havent been this heavy since junior year of highschool, but i was a fat mess back then.

[Phrak]

August 9th - Bench/Shoulders/Triceps

weight x sets x reps

Bench:

100kg 4 x 2 (Hold at lock-out rather then rack)
110kg 4 x 2 (Hold at lock-out rather then rack)
120kg 4 x 2 (Hold at lock-out rather then rack)


Close Grip Bench:

110kg x 6 x 6 (Off a Three-Board)


Decline Bench:

105kg x 3 x 10
125kg x 1 x 5


Shrugs:

160kg x 3 x 15


Millitary Press:

65kg x 5 x 5 (Hold at lock-out rather then rack)


One-arm Lateral:

35lb x 3 x 8


Reverse-Grip Tricep Push Downs:

50lb x 3 x 15


Incline Band Flies:

Blue Bands x 3 x 10

Ab Circuit consisting of weighted standing crunches, roman chair situps, side bends, and russian twists.


Workout Lasted about an 1.5 hr's

[Phrak]

August 10th - Cardio/Abs

Decided to try out some cardio, havent done much in months.

25 Min Elliptical
10 Min Steppermill

Burned an estimated 650 cal

Abs - Weighted crunches, hanging leg raises, hanging oblique crunch

[K8Stop]

holy hell that's a lot of food!!

[Phrak]

holy hell that's a lot of food!!

You dont get to 275 eating like a bird do you now ahaha.

[K8Stop]

You dont get to 275 eating like a bird do you now ahaha.

I eat like a bird :(

:cries:

[ErickStevens]

Your breakfast is like half my low-carb day intake... :(

[Phrak]

Your breakfast is like half my low-carb day intake... :(

Hahah, i dont envy that at all. 135g of dry oats makes a lot of oatmeal. I actually didnt have a bowl big enough to start so i had to purchase a salad bowl. Breakfast is the best part of the day for me!

Finally hit 50 posts. Here are some pics from a local strongman comp i did for ****s n giggles.


http://a.imageshack.us/img192/1115/truckpull.jpg (http://img192.imageshack.us/i/truckpull.jpg/)


18,000lb Truck pull as a warm-up


http://a.imageshack.us/img534/9039/705pull.jpg (http://img534.imageshack.us/i/705pull.jpg/)


705lb 18" deadlift

[K8Stop]

what an amateur.

:rolleyes:

[ErickStevens]

You've got enough muscle to compete bro. More than enough!

[K8Stop]

You've got enough muscle to compete bro. More than enough!

Can you imagine how big he's gonna be after a solid bulk with Alex Azarian?

Fuggin monster.

[Phrak]

August 11 - Legs/Back/Bis

Weight x Sets x Reps

Squat

105kg x 1 x 5
145kg x 1 x 5
165kg x 5 x 5

Deficit Dead Lift (3" Block)

105kg + Red & Blue Bands x 1 x 8
125kg + Red & Blue Bands x 1 x 8
155kg + Red & Blue Bands x 2 x 4

GHR

BW x 4 x 8

Reverse Hypers

60kg x 3 x 12

Bent Over Rows

75kg + Red Bands x 3 x 8

Pull-Ups & Chin-Ups

BW x 4 x 8 (Alternating Grip)

Standing Hamstring Curls

15kg x 3 x 10

Leg Extensions

Black Bands x 2 x 20

BB Bicep Curl

45kg x 3 x 8

Seated DB Curls

1-Rep = Right Arm --> Both --> Left arm

30lb x 2 x 8

Workout lasted about 1hr 15 minutes

[Phrak]

August 13 - Chest/Shoulders/Triceps

Weight x Sets x Reps

Bench off 3-Board

110kg x 1 x 8
145kg x 1 x 6
165kg x 1 x 6

Close Grip Bench

70kg x 1 x 8
110kg x 1 x 8
125kg x 1 x 6
70kg x 1 x 20

Incline

65kg x 1 x 10 (To Neck)
85kg x 1 x 10 (To Neck)
105kg x 1 x 5 (To Neck)
120kg x 1 x 3 (To Chest)

Incline Rear Delts

Giant Set (50lb x 20 --> 40lb x 20 --> 25lb x 20 --> 20lb x 20) x 2

DB Shoulder Press

50lbs x 3 x 12 (Worked slow - and explosive +)

Side Laterals

35lb x 2 x 8
25lb x 2 x 10
10lb (plate) x 1 x 20 (Gripped with fingers)

DB Incline

50lb x 3 x 10 (Worked slow - and explosive +)

Elevated Pullshups

BW x 3 x 10

Guillotine Bench

60kg x 1 x 8
70kg x 1 x 8
70kg x 1 x 12

Tricep Rope Pushdown

40lb x 2 x 15

Workout lasted about 1hr 30 minutes

Squats today!

[ErickStevens]

I'm curious, are you a fan of Vince Gironda?

[Phrak]

I'm curious, are you a fan of Vince Gironda?

Lol i had to google who that was so no.

[Phrak]

August 14 - Legs

Weight x Sets x Reps

Squats

145kg + Blue and Pink Bands x 1 x 8
165kg + Blue and Pink Bands x 4 x 2
185kg + Blue and Pink Bands x 4 x 2

Rack Pulls 3" Below Knee

150kg + Green Band x 1 x 6
160kg + Green Band x 1 x 6
180kg + Green Band x 1 x 6
210kg + Green Band x 1 x 8 w/ 10 second hold

Leg Press

2PPS + Black Bands 30 RP 20 RP 10

3PPS + Black Bands x 3 x 25

Abductor Work

Pink Bands x 2 x 15

Standing Hamstring Curl

15kg x 2 x 15

Rev Hyper

80kg x 2 x 12

Leg Press Calves

2PPS + Black Bands x 2 x 15 (Both Legs)

2 PPS x 2 x 15 (one legged)

Workout lasted about 1hr 30 minutes

[ErickStevens]

Lol i had to google who that was so no.

Ah, he invented/popularized the guillotine press.

[Phrak]

August 15th - Back/Biceps

weight x sets x reps

Pull Ups

BW x 1 x 10
BW x 2 x 8

Lat Pull Down:

145lb x 2 x 8 (Wide)
165lb x 2 x 8 (Close)

Seated Long Lat Pull:

170lb x 2 x 8 (Wide Neutral Grip)
230lb x 2 x 8 (Close V-Bar)

1-Arm Hammer Strength Row:

125lb x 2 x 8 (Wide Grip)
125lb x 2 x 12 (Close Grip)
125lb x 2 x 8 (Underhand)

Preacher Curls

90lb x 1 x 8 (wide)
90lb x 1 x 8 (medium)
90lb x 1 x 10 (Close)

Alt Curls SSW High Cable Curls:

Alt Curls - 40lb x 3 x 8
High Cable Curls - 20lb x 3 x 10

Cable Curl Drop Set

20lb x 10 --> 15lb x 10 --> 10lb x 10 --> 5lb x 10

1-Arm Pulldown:

20lb x 2 x 20

Cardio

20 minutes Steppermill

[Phrak]

August 15th - Chest/Shoulders/Tris

weight x sets x reps

Bench

110kg x 1 x 8
130kg x 1 x 8
145kg x 2 x 2
150kg x 4 x 1

Close Grip to 3 Board

145kg x 1 x 3
145kg x 1 x 2
145kg x 1 x 2
145kg x 1 x 3

Decline Bench

110kg x 1 x 10
130kg x 1 x 5
145kg x 1 x 4

Seat Military Press

75kg x 4 x 6

1-Arm Side Lateral

35lb x 3 x 10

Shrugs

120kg x 3 x 15

Tricep Tosses

40lbs x 7 x 8

Push-Ups

BW x 3 x 12

[K8Stop]

you gon be jacked son

puked up your chicken or steak yet? :D

:p

[Phrak]

you gon be jacked son

puked up your chicken or steak yet? :D

:p

haha. Not yet. I only puke during cardio for some reason... Though it is getting tedious cooking all that food. But ive automated the process a bit with a rice steamer and slow cooker so that helps a lot.

[K8Stop]

haha. Not yet. I only puke during cardio for some reason... Though it is getting tedious cooking all that food. But ive automated the process a bit with a rice steamer and slow cooker so that helps a lot.

next question has got to be: you broke yet?

:D

[Phrak]

next question has got to be: you broke yet?

:D

Getting there. But the sad fact is i lost weight last week... this means i need to up my food ahaha.

[K8Stop]

Getting there. But the sad fact is i lost weight last week... this means i need to up my food ahaha.

o lawd/10

or cut back on cardio? :shrugs:

[Phrak]

o lawd/10

or cut back on cardio? :shrugs:

I do cardio with my lady friend. Just becuase she's lazy and needs that push. Ill just go easyier ahah.

[K8Stop]

I do cardio with my lady friend. Just becuase she's lazy and needs that push. Ill just go easyier ahah.

awww :o

[Phrak]

next question has got to be: you broke yet?

:D

And by soon enough, i mean i still live with my parents, which means heavily subsidized bills :)

Hopefully in october ill be out on my own. Just waiting for my buddy's house to be finished.

Should be interesting!

[_jim_]

And by soon enough, i mean i still live with my parents, which means heavily subsidized bills :)

Hopefully in october ill be out on my own. Just waiting for my buddy's house to be finished.

Should be interesting!

Lucky dog, I always say to my wife that if we lived with my parents and had no kids I would drive 2 Ferrari's both made of gold LOL.

[Phrak]

Lucky dog, I always say to my wife that if we lived with my parents and had no kids I would drive 2 Ferrari's both made of gold LOL.

It has its pros and cons for sure. Going to be a big change, i live in a small town currently. Now im moving to the big city, but at least im moving in with my 3 best friends. They just better not eat my food.


August 17 - Abs/Calves/Cardio

Standing Cable Crunch x 4 x 12
Decline situps with Twist x 3 x 12
Hanging Knee Raise x 2 x 15
Ab Roll-Outs x 3 x 8
Donkey Calf x 4 x 10
One Legged Calf Raise x 3 x 10

Stepper Mill 20 min 400cal Burned

[ErickStevens]

Steal jealous of those macros. :p

[K8Stop]

Steal jealous of those macros. :p

You know once we're done prepping and we start bulking again we're gonna wish that we're where we are now.

I think about eating 30oz of steak and 20oz of chicken per day and I get queasy :(

[ErickStevens]

You know once we're done prepping and we start bulking again we're gonna wish that we're where we are now.

I think about eating 30oz of steak and 20oz of chicken per day and I get queasy :(

Speak for yourself! I've always had an easy time eating a lot of food. I'll be going into maintenance and doing a couple mini-diets through the Holidays, then once the new year comes it's lean mass time!

[Phrak]

You know once we're done prepping and we start bulking again we're gonna wish that we're where we are now.

I think about eating 30oz of steak and 20oz of chicken per day and I get queasy :(

I'd gladly trade some macros for leaness! Also im selling 3-4 inches of height.

[K8Stop]

Speak for yourself! I've always had an easy time eating a lot of food. I'll be going into maintenance and doing a couple mini-diets through the Holidays, then once the new year comes it's lean mass time!
Really? 30oz of STEAK and 20oz of CHICKEN a day? Plus the other stuff? I guess my size is showing..... :o

12oz of chicken a day on Alex's plan seems like a lot at times.


I'd gladly trade some macros for leaness! Also im selling 3-4 inches of height.

Good point!

But I just picture a day's worth of food for you and grimace. But you gotta do what you gotta do!

[ErickStevens]

I'd gladly trade some macros for leaness! Also im selling 3-4 inches of height.

I'd pay big for that height bro, then I might get picked up by the WWE!


Really? 30oz of STEAK and 20oz of CHICKEN a day? Plus the other stuff? I guess my size is showing..... :o


I can bulk on 3kcals, so there's not that much food to take in.

[Phrak]

I'd pay big for that height bro, then I might get picked up by the WWE!

Ok now its time to find a doctor that will do the procedure ahah.

[K8Stop]

I'd pay big for that height bro, then I might get picked up by the WWE! Height like Phrak's on guys is http://assets.bodybuilding.com/forum/images/icons/icon14.gif

6' and above is perfect. Anything much shorter is....well, yeah.


I can bulk on 3kcals, so there's not that much food to take in.

3k is a lot to me! :o :D

[Phrak]

Height like Phrak's on guys is http://assets.bodybuilding.com/forum/images/icons/icon14.gif


Squat and Bench do not agree with your statement at all.

[ErickStevens]

I like being between manlet and monster. ;)

[K8Stop]

Squat and Bench do not agree with your statement at all.
Well they can suck it. Like my men tall. :)


I like being between manlet and monster. ;)

:D

[Phrak]

August 18th - Legs/Back

weight x sets x reps

Squats:

165kg x 3 x 5

Deficit Dead Lifts (3" Block):

145kg + Pink and Blue Bands x 1 x 8
165kg + Blue Bands x 2 x 4
195kg x 4 x 2

1-Legged Leg Press:

1pps + Black Band x 4 x 8

Reverse Hypers:

25kg x 3 x 12

Pull-Ups:

Assisted w/ Green Band x 3 x 10

Bent Over Rows:

120kg x 3 x 8

Barbell Curl:

55kg x 3 x 6

Slowly tapering down the accessory work in prep for max effort bench friday and max effort squat saturday.

[Phrak]

Checked out my new digs last night. Still being built. Getting very excited to be moving out on my own here at the end of october.

Bench shirt still hasnt been fixed, looks like ill be using a looser one. Hoping to hit somewhere between 402lb-413lb.

[Phrak]

August 13 - Chest/Shoulders/Triceps

Weight x Sets x Reps

Shirt Bench

110kg x 1 x 5
145kg x 1 x 1
165kg x 1 x 1
185kg x 1 x 1 (OMG PR!!!)

Close Grip Bench

70kg x 1 x 8
110kg x 1 x 6
120kg x 1 x 6
125kg x 1 x 5

Incline

65kg x 1 x 10 (To Neck)
85kg x 4 x 8 (To Neck)

Up-Right Row

50kg x 4 x 8

DB Shoulder Press

50lbs x 4 x 10 (Alt Sides)

Dips

BW x 12

4 Chains x 5 --> 3 Chains x 5 --> 2 Chains x 5 --> 1 Chain x 5 --> BW x 5

Flyes

10lb x 2 x 30

Underhand Tricep Ext

50lb x 2 x 15

Workout lasted about 1hr 30 minutes

[Phrak]

August 21st - Squats/Legs

weight x sets x reps

Squat:

225kg x 1 x 1
265kg x 1 x 1
305kg x 1 x 1
325kg x 1 x 1 (3" High)

Leg Press:

2PPS plus Black Bands 1 x 50 (Wide)
3PPS Plus Black Bands 1 x 30 (Wide)
3PPS plus Black Bands 3 x 25 (Close)

Rev Hypers:

60kg x 3 x 12

Standing Leg Curls:

15kg x 3 x 12

Leg Extension

Black Bands x 2 x 20

[Phrak]

August 22nd - Back/Bis/Cardio

Just some light back and biceps today. Feeling like i was hit by a truck, eyes are all blood shot.

Not gonna list weights:

Pullups
T-Bar Rows
Long lat Pulls
Lawn Mower Rows
Preachers
Hammers
Reverse Curls

Stepper mill for 20min

[K8Stop]

Just catching up.....nice PR on Friday!

Are your pullups at bodyweight or do you belt em up?

[Phrak]

Just catching up.....nice PR on Friday!

Are your pullups at bodyweight or do you belt em up?

thanks, I do mine at BW or assisted. Depends on the day.

Yesterday was one set at BW and i was gassed so i went to the assisted machine to finish. That squat murdered my CNS.

[Phrak]

Starting a new routine. My goal is to build up my shoulders and back over the next few months.

Weight x Sets x Reps

August 23rd - Bench/Shoulder Hyper

Bench

127.5kg x 1 x 8
132.5kg x 1 x 7
137.5kg x 1 x 2
137.5kg x 3 x 1

Close Grip Floor Press

110kg x 4 x 5
125kg x 1 x 5

Decline Bench

120kg x 3 x 5

Incline Flyes

45lb x 3 x 8

1-Arm Side Laterals

25lb x 3 x 15

Plate Raises

10kg x 3 x 25

Tricep Work

[Phrak]

August 24th - Cardio/Abs/Calves

Was laid off at work on Monday so i was a little depressed, angry and frustrated. Decided i needed to hammer out some cardio.

Standing Crunches
Seated Leg Raises
Ab-Roll Outs
Some Ab Machine

Donkey Calf
Seated Calf
Leg Press Calf

35min Stepper

[Phrak]

August 25th - Squats/Pulls with Power Back/Bi's

weight x sets x reps

Squat:

365lb x 1 x 5
405lb x 3 x 5

Rack-Pull Knee Level

405lb x 2 x 5
507lb x 1 x 5
551lb x 1 x 3
683lb x 1 x 3
727lb x 1 x no rep

Leg Press:

2PPS plus Black Bands 1 x 10
3PPS Plus Black Bands 1 x 10
4PPS plus Black Bands 1 x 6
6PPS plus Black Bands 1 x 6
8PPS plus Black Bands 1 x 5

Barbell Bicep Curls

121lb x 3 x 5

Standing Leg Curls:

15kg x 2 x 20

Bent Over Rows

315lb x 3 x 5

Leg Extension

Black Bands x 2 x 20

Underhand Pulldown

180lb x 3 x 5

Rev. Hyper

66lb x 3 x 8

[ErickStevens]

Strong pulling! My lower back is still sore from my 495 x 4 rack pull on Monday.

[Phrak]

Weight x Sets x Reps

August 27th - Bench and Triceps (Work Sets Only)

Floor Press

242lb x 3 x 5
275lb x 2 x 5

Close Grip

200lb x 5 x 5

Incline Bench

235lb x 3 x 1
255lb x 1 x 1

Accessory Stuff

Rear Delts
Incline Flyes
Tricep Tosses
Dips

[Rog447]

Squat and Bench do not agree with your statement at all.

I agree the tall guys have a disadvantage here lol


I like being between manlet and monster. ;)

6ft FTW! :D

Count me in man, moving some big numbers in here....nice rack deads the other day!

[Phrak]

Thanks!

Weight x Sets x Reps

August 28th - Squats n Such

Squat w/ Red + Pink + Blue Bands

319.5lb x 4 x 2
363.5lb x 4 x 2
375lb x 2 x 2 (Suffered dehydration Strain in Lat)
225lb x 2 x 10 (make up for missing two heavy sets)

Good Mornings w/ Blue bands

132.2lb x 2 x 10
176.2lb x 1 x 10

Bar Holds Below Knee

264.5lb for 5 reps then 20 second hold then sixth rep

Accessories:

Prowler
Leg Press
Rev Hyper
Hamstring Curl

[Phrak]

August 28th - Shoulder/Back/Bi (Hypertrophy Based)

Weight x Sets x Reps

Pull-ups

BW x 1 x 10
BW x 1 x 8
BW x 1 x 6
BW x 2 x 5

Seated Lat-Pull

100lbs x 4 x 12

Hammer Strength Iso-Row

135lb x 4 x 8

Hammer Strength Shoulder Press

80lbs x 4 x 8

Upright Row

60lb x 7 x 8

Accessories:

DB Pull Over
Seated DB Curls
Standing EZ-Bar Curls
Assisted Underhand Grip Pull-Ups
Elliptical for 20min

[_jim_]

Some good workouts here. Btw, WTF is prowler LOL.

[Phrak]

Some good workouts here. Btw, WTF is prowler LOL.

It is a type of sled you put weight on. Can do all sorts of **** on it.

For example bear crawl style push:

http://www.crossfit.com/cf-affiliates/Sled1CFMThumb.jpg

[_jim_]

It is a type of sled you put weight on. Can do all sorts of **** on it.

For example bear crawl style push:

http://www.crossfit.com/cf-affiliates/Sled1CFMThumb.jpg

ooooooooo..looks fun!!

[ErickStevens]

Be careful you don't catch that Prowler Flu, brah. ;)

[Phrak]

August 30th - Chest/Tri

Weight x Sets x Reps

Bench

281lbs x 4 x 2
297lbs x 4 x 2
308.5lbs x 4 x 2

Decline Bench

264lb x 3 x 8

Close Grip

264lb x 5 x 5

BTN Shoulder Press

135lb x 6 x 6

Accessories:

Tricep Tosses
Lawn-Mower Rows
Incline DB Bench
Incline DB Fly

Get to add a hyper feed day every two weeks!

[Phrak]

August 31st - Side & Rear Delts/Abs

Weighted Ab Pull-Downs
Weighted Decline sit-up
Cable Laterals
Cable Upright Row
Seated Lateral Flies
Face Pulls
Hanging Knee Raise/Oblique Knee Raise

20 min Cardio on steppermill.

Decided my front delts are getting more then enough work from bench work twice a week. Only direct shoulder work will lateral and rear only.

[Phrak]

Sept 1st - Pulls

Warm-up Squats

Worked up to 375lb x 3 x 5 reps

Rack Pull 2" Below Knee

Worked up to 650lb x 1 x 3 reps
Missed 700lb

Sumo Stiff Legs

Worked up to 275lb x 3 x 10 reps

Bent Over Rows

225lb x 5 x 5 reps (30 sec rest between sets)

Barbell Bicep Curls

88lbs x 5 x 5 reps (20 sec rest between sets)

Accessories

GHR
Rev Hypers
250lb Grippers
Kettle Bell Swings