Scienceteacher's Log

[scienceteacher]

Chest WO felt good. Skipped the flys and stuck with the big three.

Bench
10xbar
10x135
5x185
5x225
3x275
3x295
3x305
3x315
1x325
1x335
1x345
2 sets of 3x275 with a two count pause at the bottom
2 sets of 7x225 with a two count pause at the bottom

Incline
10xbar
5x135
5x155
5x175
5x195
5x215

Dips
3x12xBW+25

Best chest wo I've had in a while. I feel I get more out of singles and triples. Pause sets I hope will pay off.

[Hank1962]

Teach,
Could you try these bench presses 1 handed? I might be able to catch you some day.

[scienceteacher]

Teach,
Could you try these bench presses 1 handed? I might be able to catch you some day.

I'm hoping to get to the 400lb mark this spring. I was at 380 when I quit in college and my goal was always 400. I feel like I'm close to my college mark. My son is home for Christmas so I may check to see how close I am in a couple of weeks.

[jspirate]

I'm hoping to get to the 400lb mark this spring. I was at 380 when I quit in college and my goal was always 400. I feel like I'm close to my college mark. My son is home for Christmas so I may check to see how close I am in a couple of weeks.

Nice! Keep us posted on how that goes. If I pressed 400 I think I would buy one of those really cheesy shirts that say "400 lb Club." :)

[Spitfire-1]

your benching is so good.I've never tried pause sets.

I take it you keep the bar held in position and not rested on the chest.

I prefer to stick to the power movements, i think this works best

Good w/end bro.....

paul

[scienceteacher]

your benching is so good.I've never tried pause sets.

I take it you keep the bar held in position and not rested on the chest.

I prefer to stick to the power movements, i think this works best

Good w/end bro.....

paul

The pause sets really helped me in college. It's a hold for me.

[Hank1962]

Teach,
I press 400 pound now......if 100 pounds for 4 reps count. I have got to do some research on your method and see if it helps me. I would love to hit the 315 mark, 6 plates and all that, before I die.

[scienceteacher]

You'll get it Hank, I have no doubt.

Friday was my off day and I missed Saturday as well. I started a vinyl job and ran 7.5 squares of vinyl and put in 2 windows so the workout didn't happen until Sunday morning before church. I lightened up on the deads a little and cut the WO a little short so We wouldn't be late for church. Back at it tonight with arms after I finish up that vinyl job. It's GREAT working all the time):

12/17
Deadlifts
10xbar
5x135
5x225
5x275
5x285
5x295
5x305
5x315

Db rows
6x60
6x65
6x70

Pullups
3x6

Cable Wide Grip Lat pulldowns
8x140
8x150
8x160

[Hibiscus09]

Great workout! :)

Happy Monday!

[jspirate]

It's GREAT working all the time):


Don't overdo it scienceteacher. The working all-the-time part is just as hard on you as overworking in the gym (mentally). We can only take so much and if you are like me you don't know where the line is until after you have crossed it. Of course, I guess in your situation you might have to get it when you can (the vinyl work).

Anyway... great workout.

[pastorgbc]

Hey Scienceteacher,

I'm sorry I haven't had an opportunity to tell you how great your workouts are looking. I think you will be hitting that 400 goal no problem, and soon.

I have a 400 pound goal myself, but I'm giving myself a couple of years.

Ray

[scienceteacher]

Hey Scienceteacher,

I'm sorry I haven't had an opportunity to tell you how great your workouts are looking. I think you will be hitting that 400 goal no problem, and soon.

I have a 400 pound goal myself, but I'm giving myself a couple of years.

Ray

Thanks Ray.

Your overall strength and discipline is very impressive and also a goal of mine. Hope you had a great weekend.

[Hank1962]

Nice Workout!! Strong numbers just like always. I would give you crap about working all the time but my wife and I do the same thing. With two kids in college you do what you have to do to pay the bills.

[scienceteacher]

Nice Workout!! Strong numbers just like always. I would give you crap about working all the time but my wife and I do the same thing. With two kids in college you do what you have to do to pay the bills.

That's the truth Hank. Also my wife has been out of work for a year due to 2 back surgeries. It's killing me.

[scienceteacher]

Arm workout yesterday 12/18
Skullcrushers
8x85
8x95
8x105
8x115

Kickbacks
8x30
8x35
8x40

Tricep pressdowns
8x80
8x90
8x100

Bench dips
3x15

EZ bar curls
8x85
8x95
8x105
8x115

Db curls seated
6x35
6x40
6x45

Legs and shoulders today or probably late tonight. My youngest daughter is singing at school tonight.

[Bob45]

Nice arm workout. How much rest between sets?

[scienceteacher]

Nice arm workout. How much rest between sets?

I usually take about 90s. Long enough to change the weight.

Heavy deads and bench I take a little longer.

[Hank1962]

Teach,
Nice workout!! Sorry to hear about the wife. Are your children eating you out of house and home this holiday season? I need to restock the fridge every 2 days. It is so different when they are away at school.

[pastorgbc]

That's good arm work. Enjoy the recital tonight.

Ray

[scienceteacher]

Teach,
Nice workout!! Sorry to hear about the wife. Are your children eating you out of house and home this holiday season? I need to restock the fridge every 2 days. It is so different when they are away at school.

They are Hank. And they are two absolute slugs. They have absolutely no clue as to what real life is about. The 2 in college are about to get a rude awakening.

[Spitfire-1]

scull crushers, kick backs, pushdowns.......nice combo!

I find kickbacks sort of hurt on full contraction (in a bad way). its a pity, i need some outer head on my tri's

Enjoy your daughters show mate, my youngest did a show for the parents on saturday....there such fun to watch


paul

[namtrag]

ST

You are one strong dude. I just started doing squats and I did 5 sets of 15, mostly at 135lbs, and I was fried for several days. I guess I have to get used to it.

Anyway just wanted to say good job!

Where are you in NC? I live in Chesapeake, VA.

[scienceteacher]

ST

You are one strong dude. I just started doing squats and I did 5 sets of 15, mostly at 135lbs, and I was fried for several days. I guess I have to get used to it.

Anyway just wanted to say good job!

Where are you in NC? I live in Chesapeake, VA.

Thanks for stopping in Mike. I have been following your journal and you are making some great progress. I am in the pickle capital about an hour from the coast. Lots of people around here go up your way every year for the croakers.

[scienceteacher]

scull crushers, kick backs, pushdowns.......nice combo!

I find kickbacks sort of hurt on full contraction (in a bad way). its a pity, i need some outer head on my tri's

Enjoy your daughters show mate, my youngest did a show for the parents on saturday....there such fun to watch


paul

It takes some practice and I still don't think I have the KB's perfected but I seem to get alot out of them. Thanks for stopping in Paul.

[Hank1962]

They are Hank. And they are two absolute slugs. They have absolutely no clue as to what real life is about. The 2 in college are about to get a rude awakening.


I have one that just started work this year (an engineer). He complains that it's hard for a family to get by on less then $100,000 a year! He and his soon to be wife make about $96,000 together and they are 21 years old. They have no concept of reality. I made $1200 a month at that age and thought I was doing great.

[scienceteacher]

Pretty good intensity last night. May have had something to do with my son's 1st semester grades(not to gooooooood). Blonde's and college don't mix with him. I hope you guys don't read about or see me in the news.

Squat
10xbar
10x135
5x225
5x275
5x285
5x295
5x305
5x315
10x225
Time to go up on these

leg press
10x370
8x460
8x510

Glute/ham machine
3x10
These get better everytime even though they are killer
These were supersetted with
Upright rows
8x55
8x65
8x75
8x85

MP Db
8x50
8x55
8x60

1 1/2 days left before Christmas Vacation. Not doing muck in class this week anyway. I had to push my lessons up due to field testing and now nothing is left but review. No point in that until after the break.

Chest tonight. Happy Hump Day to everyone........Except my son.

[Hank1962]

Nice strong leg work out!!! Anger is a great motivator! Still waiting on my youngest grades. I just hope he can get C's and above (it's his first year in college).

[Bob45]

Nice workout! My son is in his second year of college. He surprised us. He just did okay in high school. Now he is getting high honors every semester. He has a new blonde girl too!

[scienceteacher]

This is our last day until 1/03/07 so Merry Christmas everyone. I probably won't be back online until then.

Felt good yesterday and had good energy. It was a good workout but my strength wasn't as good as it has been. I just didn't feel it.

Bench
10xbar
10x135
5x225
5x280
3x290
3x300
3x310
2x320
1x330
1x340
2x3x275w/pause
2x7x225w/pause

Incline
3x6x185

Dips
3x12xBW+25

Rest day today and back at it tomorrow.

[Hank1962]

This is our last day until 1/03/07 so Merry Christmas everyone. I probably won't be back online until then.

Felt good yesterday and had good energy. It was a good workout but my strength wasn't as good as it has been. I just didn't feel it.

Bench
10xbar
10x135
5x225
5x280
3x290
3x300
3x310
2x320
1x330
1x340
2x3x275w/pause
2x7x225w/pause

Incline
3x6x185

Dips
3x12xBW+25

Rest day today and back at it tomorrow.

Perhaps when you feel better your bench will improve!! Please set a goal to stay under 350 for the next 6 months. I can't catch you on this one.
Nice Strong Workout!!!

[Bob45]

Enjoy that time off Teach! Talk to you next year!

[Spitfire-1]

Good w/out.................... enjoy christmas :)

[jspirate]

Merry Christmas Scienceteacher and my the New Year bring you relief from any knee and shoulder problems!

[Original Poster]

MERRY CHISTMAS

[SV1000]

http://www.crazy-jokes.com/Christmas-Cartoons/pics/rudolph_800.jpg

[jspirate]

http://webzoom.freewebs.com/christmaschristmaschristmasco/glolite%20merry%20christmas%20bells.jpg

[scienceteacher]

Good Morning and Hello again everyone. Workouts and nutrition have been nothing to be proud of. Between the holidays, working, and quail hunting things have slowed down. I am back on track as of today and after about a 5 day break from the gym it's back and deadlift day. I have been getting plenty of exercise between work(construction) and the hunting. Just no weights for 5 days. Bird hunting provides plenty of cardio as we walk all day long through the cutdowns.

[pastorgbc]

Good Morning and Hello again everyone. Workouts and nutrition have been nothing to be proud of. Between the holidays, working, and quail hunting things have slowed down. I am back on track as of today and after about a 5 day break from the gym it's back and deadlift day. I have been getting plenty of exercise between work(construction) and the hunting. Just no weights for 5 days. Bird hunting provides plenty of cardio as we walk all day long through the cutdowns.
Happy New Year, Brad.

Enjoy the workout.

Ray

[scienceteacher]

Happy New Year, Brad.

Enjoy the workout.

Ray

Thanks Ray and good luck on your goals. I know they will be reached in a matter of know time.

[SR800]

I wish we had enough coveys around here to make it worthwhile. Any quail have to be hunted at a release preserve. We have quail forever working on habitat improvement but they are very scarce around here. All my Citori white lightning shot at this year has been clay, but my long time hunting partner died of cancer before the season and neither myself or his son-in-law felt like taking any of the dogs out much this year, the season ends next week, maybe this weekend.

[scienceteacher]

I wish we had enough coveys around here to make it worthwhile. Any quail have to be hunted at a release preserve. We have quail forever working on habitat improvement but they are very scarce around here. All my Citori white lightning shot at this year has been clay, but my long time hunting partner died of cancer before the season and neither myself or his son-in-law felt like taking any of the dogs out much this year, the season ends next week, maybe this weekend.

Sorry about your hunting partner. I hunt with my high school baseball coach and my uncle. We have very few birds here. We had one day last year that we killed 23. This year it's been anywhere from 0-8. They go to Nebraska every year and do really well. I'm going to get in on that trip before long. My father -in-law is from Ill. He said there used to be plenty of pheasant up there. I was going to get in touch with his cousin and see how it was now but it doesn't sound promising at all.

What kind of dogs do you guys have?

[scienceteacher]

First workout of 2007 was pretty good. Was a little stronger than I would have thought after a week off.

Deadlifts
10xbar
10x135
5x225
5x295
5x315
5x335
1x355
1x375
375 went up easy. Not sure how to attack DL's right now. May just stay with the same scheme.

Pend. Rows
8x135
8x145
8x155

Db rows
8x65
7x70
6x75

Cable lat pulls(wide and to the front)
8x140
8x150
8x160

Arms today.

[pastorgbc]

First workout of 2007 was pretty good. Was a little stronger than I would have thought after a week off.

Deadlifts
10xbar
10x135
5x225
5x295
5x315
5x335
1x355
1x375
375 went up easy. Not sure how to attack DL's right now. May just stay with the same scheme.

Pend. Rows
8x135
8x145
8x155

Db rows
8x65
7x70
6x75

Cable lat pulls(wide and to the front)
8x140
8x150
8x160

Arms today.
Excellent way to kick off the new year. If 375 went up easy, I would try 385 next time.

Ray

[Bob45]

Great first workout. That scheme looks pretty good. You do jump up fast in the beginning. It must feel light to you.

[Spitfire-1]

Nice workout, If your deads are progressing ok don't change anything.
I'd love to be lifting that weight!

[scienceteacher]

Arms went pretty well yesterday. Added a set to Tricep Pressdowns, pyramided EZ curls and did a drop set on Db curls. I think I am going to add a drop set or 2 to several of my lifts and see how it goes.
Skullcrushers
8x85
8x95
8x105
8x115

Kickbacks
8x35
8x40
8x45

Tricep pressdowns
8x80
8x90
8x100
8x110

Bench dips
3x15

EZ curls
12x85
10x95
8x105
6x115

Db curls
7x30
6x35
5x40
5x45
7x30

Legs and shoulders today. Hope everyone has a great weekend. Tarheels open up ACC play this weekend and a bunch of guys are getting together and I'm cooking a deer stew......GO HEELS!!!!!!!!

[jspirate]

Legs and shoulders today. Hope everyone has a great weekend. Tarheels open up ACC play this weekend and a bunch of guys are getting together and I'm cooking a deer stew......GO HEELS!!!!!!!!

Whew... lotsa weight there scienceteacher. Nice work indeed.

Deer stew... yummmm! There are many things I miss about living in Greenville, but deer stew, eastern NC style BBQ, and inexpensive (but quality) golf are up at the top of that list. ACC basketball is not as big a deal in Virginia either. I am not sure what sense that makes, but that might change with what has happened with the conference shuffles in football etc.

Have a good weekend!

[Hibiscus09]

Nice job on the workout! Happy, happy Friday! :)

[Original Poster]

ST,
Nice WO indeed.
Nice skull weights there buddy !

[scienceteacher]

Whew... lotsa weight there scienceteacher. Nice work indeed.

Deer stew... yummmm! There are many things I miss about living in Greenville, but deer stew, eastern NC style BBQ, and inexpensive (but quality) golf are up at the top of that list. ACC basketball is not as big a deal in Virginia either. I am not sure what sense that makes, but that might change with what has happened with the conference shuffles in football etc.

Have a good weekend!

When you get down to G-Vegas I need to put you on what I think is the best BBQ in the State. About a 45min ride, just outside Snowhill. Serves it on Saturdays. The guy used to be the drummer for SuperGrit. You might remember them Pirate.

[Spitfire-1]

i like your thinking with regard to the drop sets

You will notice a big difference

[scienceteacher]

Good Workout Friday. Legs were toast Saturday. Chest was suppose to be Saturday but I quail hunted ALL day and had no energy.

Squats
10xbar
10x135
5x225
5x295
5x305
5x315
5x325
5x335
8x275
10x225

Leg press
370x10
460x10
510x10
supersetted with upright rows
8x65
8x75
8x85

Glute ham raises
3x10xBW
supersetted with Db MP
10x30
10x50
10x55
10x60

Chest WO yesterday. Skipped Inclines due to time. Didn't feel strong at all. Maybe it was the long lay off.
Flat Bench
12xbar
10x135
5x225
3x275
3x285
3x295
2x305
1x315
1x325
1x335
5x275
5x255
7x225
Dips
2x10xBW
2x10xBW+25

Deadlifts today. I may have to try something new on chest day. Not making the progress I had hoped for.

Hope everyone had a great weekend.

[jspirate]

Good Workout Friday. Legs were toast Saturday. Chest was suppose to be Saturday but I quail hunted ALL day and had no energy.


Chest WO yesterday. Skipped Inclines due to time. Didn't feel strong at all. Maybe it was the long lay off.
Flat Bench
12xbar
10x135
5x225
3x275
3x285
3x295
2x305
1x315
1x325
1x335
5x275
5x255
7x225
Dips
2x10xBW
2x10xBW+25


Whew, those still look like nice numbers to me!

I know you have mentioned before that reps kill you, but I gotta tell you I am seeing some unexpected results from doing high reps due ot my shoulder. Maybe you just need to throw a "change up" at yourself (like you suggested).

Previous to my shoulder injury I am not sure I had the will power to go lighter weight with higher reps, but given the doctors orders, I have tried to make the best of it. I have actually started to enjoy it and I am making gains with respect to reps completed. I get an incredible pump doing them and at first I also got some very nice doms.

One word of caution though... At about 4 weeks into my relatively light weight routine the weight was not feeling as light as it had previously. That is a hard perception to deal with. If I went the light weight/high rep route I would keep it under 3 weeks in duration.

Just an idea...

[SR800]

Deadlifts today. I may have to try something new on chest day. Not making the progress I had hoped for.

Hope everyone had a great weekend.

When you are doing so many sets of so many different weights, how do you gage progress?

[scienceteacher]

When you are doing so many sets of so many different weights, how do you gage progress?

I just go by the way I feel strength-wise. Some days I feel stronger than others. It may have just been the layoff. I seem to do better on chest with less rest.

[scienceteacher]

Felt pretty good yesterday. Still had some leg DOMS from Friday.

Deadlift
Barx12
135x8
225x5
275x5
295x5
315x5
335x5
355x3
375x1
Pendelay Rows
145x8
155x8
165x8
Db rows
6x50
6x55
6x60
6x65
Wide grip lat pulldowns to front
8x140
7x150
6x160
5x170

Arms today.

[Spitfire-1]

Quail hunting!
Not much meat on a quail bro! Let the poor lil f#cker live.

Great deads as usual, Hope arms goes well :)

[scienceteacher]

Quail hunting!
Not much meat on a quail bro! Let the poor lil f#cker live.

Great deads as usual, Hope arms goes well :)

But it's GOOOOOOOD meat. I enjoy the dog work, comradery, and exercise more than the shooting.

[scienceteacher]

I have decided on a new plan of attack. Not a change in routine or exercises but a mental change. I have not really set any goals and usually go to the gym and lift according to the way I feel. Beginning today I'm going with a goal everyday and a plan to go by. Maybe this will add to the intensity a little.

I have long range goals, but nothing daily. I started a handwritten log the other day and today I have added a plan on one side and the actual thing on the other. My only long term goals are 400lb. bench, 400lb deadlift(probably there now), and a 400lb. squat(probably close). I get caught up between cutting and getting stronger. I don't know which way to go.

Another thing I need to do is take some pictures. I despise pictures but I need some way other than my clothes to gauge my progress. I bought each of my kids digital cameras for Christmas so I guess I should learn how to use them and see where I'm at.

[Hank1962]

Logs are a great idea. I have set that 400lb goal myself but don't think I get there with the bench press this year. Hope you had a great Holiday.
What kind of dogs?

[SR800]

It is good to set goals! Just remember to make them a challenge. Like for you 500lb deads and squats.

[Bob45]

I used to keep things as simple as possible. I just enjoyed the workouts. Nothing in life is simple anymore. Now I'm stuck tracking calories, macros, sets, reps, rest periods, weight lifted, body weight, measurements, fat %, heart rate, cardio, supplements and set goals like you said. I'm sure I am forgetting some.

[scienceteacher]

Good workout yesterday. I had planned to go up in weight on some lifts and add reps to others. All went as planned and my arms were fried afterwards.
Skullcrushers
8x90
8x100
8x110
8x120
10x100
Kickbacks
10x35
10x40
10x45
Tricep pressdowns
12x80
10x90
8x100
6x110
10x90
Benchdips
3x20
EZ bar curls
12x85
10x95
8x105
6x115
10x95
Db curls
8x30
7x35
6x40
5x45
7x35
Legs today, Happy Hump Day All!

[scienceteacher]

Logs are a great idea. I have set that 400lb goal myself but don't think I get there with the bench press this year. Hope you had a great Holiday.
What kind of dogs?

Glad to see you back Hank. I have Brittany's.

[Hank1962]

I had one several years ago that was very wired. I think the dog could have ran up the wall and across the ceiling if it wanted to. They are great bird dogs and very pretty.

[Hank1962]

I used to keep things as simple as possible. I just enjoyed the workouts. Nothing in life is simple anymore. Now I'm stuck tracking calories, macros, sets, reps, rest periods, weight lifted, body weight, measurements, fat %, heart rate, cardio, supplements and set goals like you said. I'm sure I am forgetting some.


Ditto Bob! I think that we track everything because the visable changes are so small.

[jspirate]

I used to keep things as simple as possible. I just enjoyed the workouts. Nothing in life is simple anymore. Now I'm stuck tracking calories, macros, sets, reps, rest periods, weight lifted, body weight, measurements, fat %, heart rate, cardio, supplements and set goals like you said. I'm sure I am forgetting some.

Hahahah, this made me laugh. Although on second thought it is a bit crazy isn't it? Ahhh well, I do enjoy it even though it is a slow process...

[scienceteacher]

I had one several years ago that was very wired. I think the dog could have ran up the wall and across the ceiling if it wanted to. They are great bird dogs and very pretty.

Mine is wide open also. Tritronics has been a very good friend to me as far as breaking her. It's like an invisible 3500ft. hand.:)

Yesterdays workout was good. I felt strong. I feel better going in with a plan and not just what feels good. It's motivation I guess.

Squats
15xbar
10x135
5x225
5x300
5x310
5x320
5x330
5x340
8x295
10x245

Leg press ssw/ Upright rows
10x380
10x470
10x520
UR Rows
8x45
8x70
8x80
8x90

Glute/Ham raises ssw/ Db MP
3x10
MP
10x25
10x50
10x55
10x60
12x50

Chest day today. Tomorrow is suppose to be off but I quail hunt all day on Saturdays so I may work out. I could take 2 days, not sure yet.

[Hank1962]

Nice work out! You are moving a huge amount of weight on those squats almost 16,000 pounds!!!!

[Spitfire-1]

Good workout brad......nice squating
When do you do your calves? (with what other bodyparts)

[pastorgbc]

That's strong stuff, there Brad. I love the squat progression.

Happy hunting.

Ray

[scienceteacher]

Good workout brad......nice squating
When do you do your calves? (with what other bodyparts)

I really don't do any work for them by themselves. At the top of the legpress I extend using my calves on every rep. May not be enough but I get some work from it.

Hope all is better with you.

[scienceteacher]

That's strong stuff, there Brad. I love the squat progression.

Happy hunting.

Ray

Thanks Ray and I hope you are feeling better.

[scienceteacher]

Felt strong yesterday. I need a spotter.

Bench
barx15
135x10
225x5
275x5
285x3
295x3
305x2
315x2
325x1
335x1
350x1
280x5
260x5
235x7

Incline
10xbar
10x135
5x175
5x185
5x195
5x205
5x215

Dips
2x10xBW
2x10xBW+25

Today is off day but I'm not sure yet. I will either take tomorrow or today and tomorrow off.

THREE DAY WEEKEND!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[SR800]

Like I said in Bob's new thread, Wow, I never noticed your weight before, 185, you are really throwing around a lot of iron, even more impressive.

[scienceteacher]

Like I said in Bob's new thread, Wow, I never noticed your weight before, 185, you are really throwing around a lot of iron, even more impressive.
I'm up to 191 now(not bad weight I don't think). I plan to get back to about 180 this summer. I went as low as 178 last summer.

[pastorgbc]

I'm up to 191 now(not bad weight I don't think). I plan to get back to about 180 this summer. I went as low as 178 last summer.
Agreed...moving that much weight at your body mass is excellent. Those kids better do their homework!

The enjoy the 3-day respite.

Ray

[Bob45]

350!!! Let's see that's 3 45's, a 10, 5, and 2.5 on each side of the Oly bar. WOW.

[Spitfire-1]

Good strong chest work brad. thats some weight your pushing there

[jspirate]

Bench
barx15
135x10
225x5
275x5
285x3
295x3
305x2
315x2
325x1
335x1
350x1
280x5
260x5
235x7


Brad... you my friend, are a FREAK!

I am not sure whether I am more impressed with one rep at 350 or the following set of 5 at 280. Very nice.

[Hank1962]

Nice strong bench press numbers as always!! Please knock it off! What are you shooting for the Olympics or something! Did I see you in the strong man contest last weekend?

[scienceteacher]

Good morning everyone, hope everyone had a great weekend. Took Friday and Saturday off but I got PLENTY of walking in. Worked out Sunday and took yesterday off but I walked all day again. Weather is finally changing to winter here so maybe the hunting will get better. My middle daughter turned sixteen yesterday.

11/14 WO
Deadlift
barx10
135x10
225x5
285x5
300x5
315x5
330x5
365x3

Pend. Rows
145x10
155x8
165x6
175x4

Db rows
7x50
7x55
7x60
7x65

Pullups
3x4

Lat pulldowns(widegrips)
8x140
7x150
6x160
5x170

Arms today.

[Hank1962]

[QUOTE=scienceteacher;14934191]Good morning everyone, hope everyone had a great weekend. Took Friday and Saturday off but I got PLENTY of walking in. Worked out Sunday and took yesterday off but I walked all day again. Weather is finally changing to winter here so maybe the hunting will get better. My middle daughter turned sixteen yesterday.


Driving soon? I hope girls are cheaper then boys. Strong Deadlift Numbers!!!

[scienceteacher]

[QUOTE=scienceteacher;14934191]Good morning everyone, hope everyone had a great weekend. Took Friday and Saturday off but I got PLENTY of walking in. Worked out Sunday and took yesterday off but I walked all day again. Weather is finally changing to winter here so maybe the hunting will get better. My middle daughter turned sixteen yesterday.


Driving soon? I hope girls are cheaper then boys. Strong Deadlift Numbers!!!

Drivers license Wednesday. Insurance sky high Thursday.

[Spitfire-1]

Hey brad,

great deads as usual, i must start adding some to my w/outs.

Hope arms goes well.

[pastorgbc]

Super workout Brad.

I have two teens driving, and two who will be driving shortly. We make them get cheaper cars, and have them get their own policies. It keeps the costs down, and since they have their own policies, we are able to add them as drivers with no increase in costs.

Ray

[scienceteacher]

Arm WO went pretty good. Either went up in weight or reps on most all lifts. I did however get a little sloppy with the 50lb kickbacks so I may back off and add reps to the 45's next time.

Skullcrushers
9x90
9x100
9x110
9x120
10x100

Kickbacks
8x40
8x45
8x50

Tricep pressdowns
12x80
10x90
8x100
6x110
10x90

Bench dips
3x20

EZ bar curls
10x90
8x100
6x110
4x120
6x100

Db curls
8x35
7x40
6x45
5x50

Legs today if I can get there. My Dad wants me to install some Pergo flooring for him so I may not make it.

Happy Hump day.

[Hank1962]

Strong workout as usual. Big curl numbers!! Your joints must be in better shape then mine. I tried a 365 deadlift and was soundly defeated. Maybe someday I will be as strong as you.

[pastorgbc]

Nice arm workout, Brad. 50 pounds for a kickback is a lot on that movement. It is also a movement that has to be strict to true benefit, so I think you are wise stay at a weight you control and add reps before moving up.

Good luck with the flooring.

Ray

[Spitfire-1]

good w/out brad,

i'm going to give kickbacks another go, see if i can hit it right.

Installing flooring will give the hamstrings quite a shock if you haven't done it for a while..........LOL

[scienceteacher]

No workout yesterday. Got most of the flooring down. Should finish in plenty of time today to get legs in.

Bad weather down this way also. We're right on the freezing rain/ snow line.

[pastorgbc]

Glad to hear the project went well. Take it safe on the roads, buddy.

Ray

[Hank1962]

Ice in the SOUTH? I'm sure things will be slipper for a while. Take it easy.

[Bob45]

50 pound kickbacks. No one can say those don't help. Very strong tri's doing that much.

[SR800]

Still iced in?

[jspirate]

Where ya at teach? I hope everything is OK with you and the family.

[Hibiscus09]

Hi scienceteacher! :)

Sorry I haven't been visiting as much. I'm finally home from my sister's house. :p

Happy birthday to your daughter! :) I love when mine gain responsibilities such as driving. It's nice to see them grow up.

You're doing a great job with your lifting. I hope all is going well with you!

[scienceteacher]

Good morning everyone. I'm back after about a 2 week layoff. I did something to my shoulder unloading a dogbox on a hunting trip and couldn't pick up my arm. I'm a little better now and was able to bench yesterday so I'm starting over again tomorrow. Diet sucks...Wife has been out of work for over a year and the grocery buying has been TOUGH. Had to just do the best we could for a while. She's going back to work today so maybe I'll catch up and get back to good eating.

[Hank1962]

Glad your back and glad the wife is back to work!! Sorry to hear about the shoulder.

[pastorgbc]

Welcome back. I hope the shoulder thing does not throw you off too much.

I hope many good foods that you like are on sale when you hit the market.

Ray

[jspirate]

Good morning everyone. I'm back after about a 2 week layoff. I did something to my shoulder unloading a dogbox on a hunting trip and couldn't pick up my arm. I'm a little better now and was able to bench yesterday so I'm starting over again tomorrow. Diet sucks...Wife has been out of work for over a year and the grocery buying has been TOUGH. Had to just do the best we could for a while. She's going back to work today so maybe I'll catch up and get back to good eating.

Bummer news about the shoulder teach. I hope its nothing that a 2 week break can't fix.

[scienceteacher]

Bummer news about the shoulder teach. I hope its nothing that a 2 week break can't fix.

Thanks Pirate. I think it's OK now. When I did it, it felt like the muscle rolled over the bone. I couldn't hardly raise my gun the next day. I'm going to do my Deadlift WO today and see how it goes. I think my poor diet lately has hurt me more than anything.

[Spitfire-1]

Hey brad

Make sure you warm the shoulders up for all upper body w/outs. I tend to stick to machines when i've damaged a joint, just in case....maybe an idea.

Glad things are looking better on the home front....:)

[SR800]

Good to have you back and congrats on the wifes job!

[jaguarr]

Welcome back! Take it easy on that shoulder and ease back into it! :)

jag

[scienceteacher]

Thanks for the well wishes and advise everyone.

Strength yesterday wasn't bad despite the poor nutrition and 2 week lay off. I imagine it will really show up on chest day as it usually does.

Deadlifts
barx10
135x10
225x5
295x5
305x5
315x5
325x5
335x5

Pen Rows
135x10
145x8
155x6
165x4
175x2

Db rows
50x7
55x7
60x7
65x7

No pull ups as I could feel the shoulder when just hanging there.

Wide grip Hammer grip Lat pulldowns
10x100
8x140
7x150
6x160
5x170

Arms today. I'm sure they will be down so I may just plan for it.

I did feel better just working out yesterday and afterward. It's easy to get in a rut of not lifting but then that rush of doing it makes you want to go back.

Wifes first day of work went well. She misses the action of the vending business(and I miss the money) but the way her back is she will be stuck with office work.

[Hank1962]

Teach,
Nice strong deadlift numbers given the 2 week vacation. I hope your bench press numbers drop off so that I can catch up :).

[pastorgbc]

Nice intensity Brad after the layoff.

Ray

[scienceteacher]

Arm WO wasn't as bad as I had expected. I have to up my protein as I am not getting enough, but things are coming around.

skullcrushers
8x90
8x100
8x110
8x120
10x100

Kickbacks
8x35
8x40
8x45

Tricep pressdowns
12x80
10x90
8x100
6x110
10x90

Bench Dips
3x20

EZ bar curls
10x90
8x100
6x110
4x120
8x100

Db curls
8x32
7x40
6x45
5x40

Legs today and maybe snow tomorrow. You can tell it's almost baseball season because the weather is getting just right for the Winter Olympics.

Happy Hump Day All!!!!

[Hank1962]

Teach,
Nice workout!!! Strong curl numbers compared to mine.

[scienceteacher]

Yesterday was legs and shoulders but it ended up being legs only. I did 2 sets of upright rows(2x8x95) and the shoulder just didn't feel right. I will wait until my next leg day and give it a go again. Legs were pretty fried after yesterday.

Squats
barx15
135x10
225x5
5x305
5x315
5x325
5x335
5x345
8x305
10x275

Leg press
10x325
10x415
10x485

Glute/Ham
3x10xBW

Chest today. We're under a 2 hour snow delay and it is snowing beautifully at the moment.

[Hank1962]

Nice workout!! I'm having shoulder problems also. You don't suppose it's age related?

[scienceteacher]

Nice workout!! I'm having shoulder problems also. You don't suppose it's age related?

I quail hunt with my High School Baseball Coach and that's exactly what he said. I haven't injured myself lifting, I just grabed the box in an awkward position and almost soiled myself.

[scienceteacher]

Well we got 17 snow flakes and they have cancelled school!

[jspirate]

Yesterday was legs and shoulders but it ended up being legs only. I did 2 sets of upright rows(2x8x95) and the shoulder just didn't feel right. I will wait until my next leg day and give it a go again.

Darn teach. That does not sound good. I hope you can keep yourself from using it for a little while and see how it does. I am convinced that I could have avoided surgery of I had paid attention to my shoulder when it happened back on Sept. of last year. We are older, but in my case, no wiser.




We're under a 2 hour snow delay and it is snowing beautifully at the moment.

Yeah, we are getting snow here also.

On a side note... I was in Roanoke Rapids yesterday and got me some collard greens and barbecue at Carolina Barbecue. Although their fried chicken is better than the barbecue, I enjoyed healthy servings of all three. I made no effort to maintain any nutrition goal what-so-ever. It really felt good.

[scienceteacher]

Yeah, we are getting snow here also.

On a side note... I was in Roanoke Rapids yesterday and got me some collard greens and barbecue at Carolina Barbecue. Although their fried chicken is better than the barbecue, I enjoyed healthy servings of all three. I made no effort to maintain any nutrition goal what-so-ever. It really felt good.

I hear ya on the collards and BBQ. I absolutely love collards. I read somewhere that they were one of the best veggies of all.

Come on back to NC Sunday and I'll make sure you get some A1 BBQ. We are cooking a pig for the Super Bowl. I was going to fix a big fish stew, but one of the guys gave us a pig so it's on.

[Hibiscus09]

Well, we have nada and we are on a two hour delay! :D

I love collards also! Yum!!

[Spitfire-1]

Nice squatting brad....5 @ 345lb.......i'm not surprised your legs are feeling it.

Do you always do a lighter burn-out set to finish ?

[Bob45]

Nice squats. There sure are a lot of strong guys in this forum. I'm just a skinny guy fighting to get bigger.

[SR800]

You are just plain freaky strong!

[scienceteacher]

Well our snow is completely gone but it was pretty while it lasted. Now we have to make up a day.

Paul I have just started doing some drop sets to add some intensity.

Blake I'm working on getting stronger if I could only lose body fat like you have.


I have some serious DOMS in my quads today. Yesterdays chest was less than impressive. I really didn't feel anything in my shoulder but that thought was in the back of my mind. I was weak, weak, weak. Looked back though and I haven't benched since 1/11. Maybe it will come back quickly.

barx15
135x10
5x225
3x275
3x295
1x305
1x315
2x295
5x275
7x225

Dips
2x15xBW
2x10xBW+25

Incline(went EASY here b/c of the shoulder, but it felt OK)
3x8x135

Today is off day and I will probably take tomorrow off too because we will be quail hunting all day.

Have a great weekend!

[Spitfire-1]

hey brad

315 ain't weak! Have a look at my lifts....lol

Nice w/out, keep it up, we all get off days (a bit like those poor lil quails :D)

[Hank1962]

Well our snow is completely gone but it was pretty while it lasted. Now we have to make up a day.

barx15
135x10
5x225
3x275
3x295
1x305
1x315
2x295
5x275
7x225

Dips
2x15xBW
2x10xBW+25

Incline(went EASY here b/c of the shoulder, but it felt OK)
3x8x135

Today is off day and I will probably take tomorrow off too because we will be quail hunting all day.

Have a great weekend!

Nice 315 on a bad day. You suck!!! Hope the shoulder gets better soon so that you can blow by the 400 pound mark!! Have a great weekend.

[scienceteacher]

No WO's this weekend. Did get plenty of cardio Saturday quail hunting, had a good day also. Deadlift day today.

[scienceteacher]

Good strength yesterday. Everything felt good including the shoulder.

Deadlift
10xbar
10x135
5x225
5x295
5x305
5x315
5x325
5x335
1x355
1x365
1x375

Pendelay Rows
10x135
8x145
6x155
4x165
2x175

Db Rows
8x50
8x55
8x60
8x65

Pullups
3x4xBW

Wide/Hammer grip Lat pulldowns
8x140
7x150
6x160
5x170

Arms today.

Diet is better and strength seems to be getting better. Going to watch my son play today, they're playing my alma mater.

[jspirate]

Good strength yesterday. Everything felt good including the shoulder.



Good news on the shoulder!

[SR800]

I feel like puking just looking at those dead numbers.

[jspirate]

I feel like puking just looking at those dead numbers.

Not me, those numbers make me feel like kicking teach in the nuts.

[scienceteacher]

Not me, those numbers make me feel like kicking teach in the nuts.

OUCH!!!!

[namtrag]

If you kick him there, we will have to deadlift 185lbs!!!! hahahaha

Seriously, great numbers ST. I gotta work my way up on the power lifts.

Wish you were nearby because I need someone to help me figure out how to do them correctly.

Keep up the good work

[jspirate]

If you kick him there, we will have to deadlift 185lbs!!!! hahahaha

Seriously, great numbers ST. I gotta work my way up on the power lifts.

Wish you were nearby because I need someone to help me figure out how to do them correctly.

Keep up the good work

Deadlifts are very strange indeed. Until a few days ago I thought I was where I need to be with respect to form etc. Then I see this kid (I say kid, but he was probably in is early 20's) doing some perfectly executed lifts. I mean this was text-book stuff. It was at that moment that I started to question my form. I knew just by looking at him that I need to improve my form. Does that make sense? Probably not, but I am back to the drawing board on deads. I figure it is better to be safe ratrher than sorry.

[pastorgbc]

I would say that most definitely shows good strength, Brad. Be careful: you can get big lifting like that! :)

Ray

[scienceteacher]

Arm WO yesterday
Skullcrushers
10xbar
9x90
9x100
9x110
9x120
10x100

Kickbacks
8x35
8x40
8x45

Tricep press downs
12x80
10x90
8x100
6x110
10x90

Bench Dips
3x20

EZ curls
10x90
8x100
6x110
4x120
10x100

Db curls
8x35
7x40
6x45
5x50

Legs today. Well after I broke up a fight in the boys restroom I went and watched my son play. He threw OK. Off speed stuff wasn't thrown for strikes. He closed, gave up a 32 hopper infield hit to third and struck out 2 in 1 inning.

If you guys would, keep my Dad in your prayers tomorrow. He's having back surgery. Physically he's been through alot. He farmed all his life. In 1979 he had back surgery, 1980 he lost his left arm in an automobile accident, 1996 he had prostate cancer, in 2001 he tore his rotator cuff in his right arm. He retired in 2002 and now this. He's tougher than I'll ever be.

[wedgey]

Some nice numbers there mate :)

I hope all goes good for your dad, he sounds like he's strong willed and determined to keep going after all the stuff he's been dealt!

[jspirate]

Legs today. Well after I broke up a fight in the boys restroom I went and watched my son play. He threw OK. Off speed stuff wasn't thrown for strikes. He closed, gave up a 32 hopper infield hit to third and struck out 2 in 1 inning.

Excellent. I don't think it gets much better than watching your boys do stuff that you yoruself enjoyed doing when growing up.



If you guys would, keep my Dad in your prayers tomorrow. He's having back surgery. Physically he's been through alot. He farmed all his life. In 1979 he had back surgery, 1980 he lost his left arm in an automobile accident, 1996 he had prostate cancer, in 2001 he tore his rotator cuff in his right arm. He retired in 2002 and now this. He's tougher than I'll ever be.

Good gracious. Now that is a rap sheet. No wonder you are so darn strong.

[Hibiscus09]

If you guys would, keep my Dad in your prayers tomorrow. He's having back surgery. Physically he's been through alot. He farmed all his life. In 1979 he had back surgery, 1980 he lost his left arm in an automobile accident, 1996 he had prostate cancer, in 2001 he tore his rotator cuff in his right arm. He retired in 2002 and now this. He's tougher than I'll ever be.

I hope your Dad comes through his surgery well, scienceteacher. I've said a prayer for him for a successful surgery, healing and peace. I prayed for peace of mind for your family also.

Let us know how he does.

[scienceteacher]

Thanks for the well wishes.

[pastorgbc]

1. Its nice to have a peace-maker among us.

2. Excellent arm workout.

3. Congrats on your son's performance.

4. We will keep your dad's surgery in prayer. He sounds like one tough hombre.

Ray

[SR800]

Your dad is an inspiration. I feel very fortunate that I get to work with men and women like him every day. It makes complaining about life's trials and tribuations seem quite trivial indeed!

[scienceteacher]

Good leg workout yesterday. Went light on the shoulders just in case.

Squat
15xbar
135x10
225x5
275x5
305x5
315x5
325x5
335x5
345x5
305x8
275x10

Leg press
380x10
470x10
520x10

Glute/ham Machine
3x10

Upright Rows
8x45
8x55
8x65
8x75

MP Db
10x35
10x40
10x45

[Spitfire-1]

Nice squatting brad.

Good idea with the shoulders for now...........

[pastorgbc]

That is great leg work, Brad. I can only hope to be able to squat as you do one day.

Ray

[scienceteacher]

Decent chest WO yesterday. Wanted to get 2 more sets of Dips in but had a skill session with my baseball players.

Bench
15xbar
10x135
5x225
5x275
3x295
2x305
1x315
1x325
1x335
2x305
2x295
3x275
7x225

Incline
barx10
135x5
175x5
185x5
195x5
205x5
215x5

Dips
2x10xBW+25

Today is suppose to be off day but I may do deads. My Dad is having a stress test today to make sure he can withstand the surgery. I hope something happens quickly because he is in a ton of pain.

[scienceteacher]

No workouts over the weekend other than Saturdays quail hunting cardio. Deadlift day today.

My Dad has surgery this morning at 11:00.

My son's team swept their series this weekend. He got the win in the opener and the final game yesterday.

[SR800]

How late is you quail season anyway. Everything closes here in the beginning of Jan except coyote which is open year round.

[scienceteacher]

How late is you quail season anyway. Everything closes here in the beginning of Jan except coyote which is open year round.

Ours begins the Sat before Thanksgiving and ends the last day of February. We really can't hunt until Jan. 2 when the deer hunters get out of the woods. Birds seem to be coming back a little around here. We found a couple of nice covey's Sat.

[Hibiscus09]

Morning! :)

I hope your dad's surgery goes well.

[pastorgbc]

Happy hunting, Brad. Quail skewers on the Bar-B with apricots is one of my favorites.

Ray

[Spitfire-1]

top benching as usual brad, keep it up mate :)

Hope all goes well with your dad

[jspirate]

No workouts over the weekend other than Saturdays quail hunting cardio. Deadlift day today.

My Dad has surgery this morning at 11:00.

My son's team swept their series this weekend. He got the win in the opener and the final game yesterday.

I hope everything went well this morning.

[jspirate]

I am sure this is a busy time for you ST, but I hope your absence is just due to business and nothing else.

[Bob45]

I hope your father is pain free soon!

[SR800]

Best Wishes

[scienceteacher]

Thanks for all the well wishes for my Dad. Everything went great, he came out of surgery pain free, and he came home yesterday. Now if he will just take it easy he should be OK.

Baseball season started here Monday so my time is limited in the gym but I will work it out. I am coaching at another high school. I wasn't going to coach except for American Legion during the summer so I could watch all my kids games but when the wife was out of work any extra money was gladly excepted. Big mistake. I need to renegotiate my contract. Good kids but they are TERRIBLE. Not a baseball player in the bunch.

2/13
Deadlift
10xbar
10x135
5x225
5x305
5x315
5x325
5x335
5x345

Pen. Rows
8x135
3x6x165

Db rows
8x55
8x60
8x65
8x70

Pullups
3x4

Widegrip Lat puldowns
9x140
8x150
7x160
6x170

Arms today. Hope everyone has a great Hump/Valentine's Day, combine the two to make it even better.:D

[wedgey]

Good to hear about your dad's op going well , great news :)

[jspirate]

Good kids but they are TERRIBLE. Not a baseball player in the bunch.



Hahaha, I am not sure why, but that is funny to me :)

Thats great news about your dad. Actually, if he is "pain free" that is excellent news!

[scienceteacher]

Hahaha, I am not sure why, but that is funny to me :)

Thats great news about your dad. Actually, if he is "pain free" that is excellent news!

You should see them. When we are the home team we may never hit because I don't think we can get the other teams out.

We don't play catch, we play fetch.

[jspirate]

Hey ST, I am not sure how much you keep up with the Pirate stuff, but if I remember correctly you play a little golf during the summer. Anyway, I watched the first go round of Big Break (Hawaii) with Kim Lewellen and she is pretty darn good. They also did a beach swim suit spread and she had a sweet six pack. She must hit the gym pretty hard.

The show is actually fun to watch if you are pulling for someone. It does require that you get the Golf Channel though.

http://ecupirates.cstv.com/sports/w-golf/spec-rel/020107aaa.html

[scienceteacher]

Hey ST, I am not sure how much you keep up with the Pirate stuff, but if I remember correctly you play a little golf during the summer. Anyway, I watched the first go round of Big Break (Hawaii) with Kim Lewellen and she is pretty darn good. They also did a beach swim suit spread and she had a sweet six pack. She must hit the gym pretty hard.

The show is actually fun to watch if you are pulling for someone. It does require that you get the Golf Channel though.

http://ecupirates.cstv.com/sports/w-golf/spec-rel/020107aaa.html
Womens golf is getting very interesting.......Gulbis(sp), etc.

The baseball team won 2 of 3 this weekend. Kid the played for me got the win Sunday.

[pastorgbc]

Excellent news about your dad, Brad.

Very strong numbers on the deads and the rest of the back work.

How was the quail hunting?

Ray

[scienceteacher]

Excellent news about your dad, Brad.

Very strong numbers on the deads and the rest of the back work.

How was the quail hunting?

Ray

Thanks Ray. It has not been so bad this year. We are finding a few birds. We have to work awefully hard for them. We usually get 5-10 a Saturday. I enjoy the fellowship and watching the dogs work more than anything.

[scienceteacher]

2/14 Arms

Skullcrushers
9x90
9x100
9x110
9x120
10x100

Kickbacks
8x30
8x35
8x40

Tricep pressdowns
12x80
10x90
8x100
6x110
10x90

Benchdips
3x20

Ez bar curls
10x90
8x100
6x110
4x120
10x100

Db curls
8x35
7x40
6x45
5x50

Legs today.

[Hibiscus09]

That's great about your dad, Brad! :)

We watch Big Break sometimes. Cool show.

You're doing great with the workouts!

[SR800]

Glad you dad did well. The only way we could play baseball would be with a flashing orange ball so it could be seen, a snow blower being pushed by every player while they ran the bases. LOL

[scienceteacher]

Glad you dad did well. The only way we could play baseball would be with a flashing orange ball so it could be seen, a snow blower being pushed by every player while they ran the bases. LOL

Our kids don't know how good they have it. Our season does however start too early. I wish they would back it up to March 1.

[pastorgbc]

"Look at the big arms on Brad" (my apologies to Samuel L. Jackson).

Excellent arm work. Your guns must rippin.

Ray

[scienceteacher]

Leg WO yesterday was kindof screwed up. I got my squats in and had to stop for practice. Did everything else after practice. Felt something not quite right so I took it a little easy on those. Chest today.

Squats
barx15
135x10
225x5
305x5
315x5
325x5
335x5
315x5
295x5

Leg press
380x10
470x10
520x10

Glate/Ham Raises
3x10

Upright rows
8x45
9x55
9x65
9x75

Db MP
10x30
10x40
10x45

[pastorgbc]

So now you are doing double-splits, eh?

You did excellent for the discontinuity. That is great intensity and volume on the squats.

Ray

[Hank1962]

Teach,
Hope the season goes well this year. Strong bench numbers as always. Big rep numbers on the squats!!

[Spitfire-1]

Good numbers no squats and leg press brad :)

[Bob45]

Thanks for all the well wishes for my Dad. Everything went great, he came out of surgery pain free, and he came home yesterday. Now if he will just take it easy he should be OK.

Great news!

[scienceteacher]

No school yesterday. Quail cardio Saturday and Monday.

My Dad got that virus that is going around and went back to the hospital Thursday. Blood pressure went down to 60/20. Better now came home yesterday.

Chest WO last Friday.

Bench
15xbar
10x135
5x225
3x275
3x285
3x295
2x305
2x315
1x325
7x225
10x225

Incline
12xbar
5x135
5x175
5x185
5x195
5x205
5x215

Dips
4x10xBW+25

Flyes
8x35
8x40
8x45

Deadlift Day today.

[Spitfire-1]

Hey brad,

Nice weight on the dips, especially after flat and incline.

Hope your dad recovers real soon mate...

The quail cardio......is that for you or the quails?

[scienceteacher]

Hey brad,

Nice weight on the dips, especially after flat and incline.

Hope your dad recovers real soon mate...

The quail cardio......is that for you or the quails?

It was for us yesterday as they snookered us pretty good. Had a good day Saturday though.

[pastorgbc]

We'll continue to pray for your father, Brad.

That was one excellent chest workout, my man.

Ray

[SR800]

I would vastly prefer quail cardio over riding the roadmaster:-)

Hope your dad shakes it off soon.

[scienceteacher]

Missed my Deadlift WO yesterday due to practice and taking my son to the Doctor. He has a terrible case of bronchitis. He will probably miss his game today.

I will have deadlift day no matter what.

My Dad is home from the hospital but VERY weak.

[pastorgbc]

Man you just can't catch a break. It is good news that your dad is home. I hope your son gets well soon.

It sounds like you are getting pulled in many directions at once, and the dead lift muse will not let you rest.

You are officially an iron addict. :)

Ray

[jspirate]

Missed my Deadlift WO yesterday due to practice and taking my son to the Doctor. He has a terrible case of bronchitis. He will probably miss his game today.

I will have deadlift day no matter what.

My Dad is home from the hospital but VERY weak.

Wow ST, the ol curve balls just keep coming. Hang in there!

[scienceteacher]

Got my WO in yesterday. Went pretty good.

10xbar
10x135
5x225
5x305
5x315
5x325
5x335
5x345
3x355
1x365
1x375
1x385

Pen. Rows
10x135
3x6x170

Db Rows
8x55
8x60
8x65
8x70

WG pullups
3x4

Widegrip lat pulldowns
10x140
9x150
8x160
7x170

Arms today. We have a scrimmage today. We may not hit because I don't think we can get the other team out. Plus 3 of my starters are out, death in the family.

[Hibiscus09]

Morning, Brad! Great workouts!

I hope your dad gets to feeling stronger and that your son kicks the bronchitis.

[Hank1962]

Sorry to hear about your Dad. Nice deadlift numbers or were they bench press numbers? With you it's hard to tell.

[SR800]

Strong pulls as usual.

[scienceteacher]

Good morning everyone. Had a scrimmage yesterday but got my workout in prior to the massacre. I had 3 starters out with a death in the family and it was like a funeral on the field. We are like the Bad News Bears, only worse. Tomorrow is my last day of Quail Cardio. My little Brittany should be coming in season shortly and we are going to have some new additions to the family hopefully. I wish I could keep a whole litter but I hope to keep 2 females.

I have cleaned up my diet lately and am down a couple of pounds. I may try and get top about 178-180. I may also change my squats and bench for a month or so and go a little lighter with more reps. The jury is out one this one.

Skullcrushers
9x90
9x100
9x110
9x120
10x100

Kickbacks
9x30
9x35
9x40

Tricep pressdowns
10x90
8x100
6x110
4x120
10x90

Bench dips
3x20

Ez bar curls
10x90
8x100
6x110
4x120
8x100

No dumbell curls b/c of time

Legs today.

[Hank1962]

Nice workout. I'm sure the season will improve once everyone shows up.

[Hibiscus09]

Tomorrow is my last day of Quail Cardio. My little Brittany should be coming in season shortly and we are going to have some new additions to the family hopefully. I wish I could keep a whole litter but I hope to keep 2 females.



Sorry Quail Cardio is about to come to an end. :p

I'll be glad when my little Brittany comes into season also. I want grandbabies. :D

Nice job on the workout yesterday! Have fun with leggies and have a great weekend!

[scienceteacher]

Busy Weekend.
Did legs and shoulders 2/23.

Squats
10xbar
10x135
8x225
8x285
8x295
5x305
5x315
5x325

Leg press
10x380
10x470
10x520

Glute/ham raises
3x10
Upright rows
9x45
10x55
10x65
10x75
10x85

MP Db
10x40
10x45
10x50

Quail cardio on Saturday. Lots of cardio, no quail. I will probably take Wednesday off and hunt b/c it's the last day of the season.

Chest yesterday. Not sure if it is the scheme, diet, or just my attitude but bench has not been going very good and it is usually my best and favorite lift.

Bench
15xbar
10x135
5x225
3x275
3x285
2x305
1x315
1x325
1x315
3x295
5x275
8x225

Incline
10xbar
5x135
5x175
5x185
5x195
5x205
5x215

Dips
4x10xBW+25

My son's team swept the #4 Div. II JUCO team in the nation this weekend. He got the save in the second and third game, 3-0 and 4-2. He threw 2 innings and struck out 4.

Hope everyone had a great weekend.

[Bob45]

I wish I had a not so good 325 bench!

Congrats on your son.

[SR800]

I wish I sucked so bad at bench!

[Hibiscus09]

My son's team swept the #4 Div. II JUCO team in the nation this weekend. He got the save in the second and third game, 3-0 and 4-2. He threw 2 innings and struck out 4.

Hope everyone had a great weekend.

Very cool! Congratulations!! :)

[scienceteacher]

No workout yesterday. My Bad News Wildcats had a game. We actually played well for 4 innings and the score didn't end too awfull bad 6-1. So they are getting a little better.

Deadlifts today.

[Hank1962]

Nice strong bench numbers!!! When are you going to start going light?????

[scienceteacher]

Didn't come to work yesterday. I got the "bird flew" virus.:D Had to do some "quail cardio" for treatment.

2/27
10xbar
10x135
5x225
5x305
5x325
5x335
5x345
5x355
Pen Rows
10x135
3x5x170
Db rows
9x55
9x60
9x65
Wide grip pullups
3x5xBW
Lat pulldowns
8x150
7x160
6x170
5x180

Arms today.

[pastorgbc]

I hope the cardio cured your ills (and provided some delicacies).

Nice workout as well, Brad. Enjoy the arm workout.

Ray

[scienceteacher]

It had to Ray since it was the last day. We will get together soon for our annual wild game feast. Makes for some good eating.

[scienceteacher]

My Bad News Wildcats almost won yesterday. We lost 6-5 and had the tying run at third in the seventh. It was a moral victory at least.

Changed up the arm routine a little. Lightened up and added some reps.
Squats today and I think I will do the same.

Bench Dips
3x20

Tricep pressdowns
2x10x70
2x10x80

Kickbacks
10x25
10x30

EZ bar curls
2x"21's"x80

Db curls
10x30
10x35

[scienceteacher]

I did forget to mention that I have cleaned up my diet some but I need to do a little more. Coaching this spring is helping me drop some fat also. I was hovering around 190-191lbs. I'm back down to about 186-187 and the top 2 abs are coming back in. My strength is going down a bit though.

[jspirate]

My Bad News Wildcats almost won yesterday. We lost 6-5 and had the tying run at third in the seventh. It was a moral victory at least.

Changed up the arm routine a little. Lightened up and added some reps.
Squats today and I think I will do the same.

Bench Dips
3x20

Tricep pressdowns
2x10x70
2x10x80

Kickbacks
10x25
10x30

EZ bar curls
2x"21's"x80

Db curls
10x30
10x35


Hey there ST. Tell me about those "21's." Is that just 2 sets of 21?

Good job on the close game and the abs.

[scienceteacher]

What's happening Pirate? How's the recovery going?

"21's" are 7 lower partials, 7 top movement partials, and then 7 full ROM curls. They will make you grunt.:D

[jspirate]

What's happening Pirate? How's the recovery going?

"21's" are 7 lower partials, 7 top movement partials, and then 7 full ROM curls. They will make you grunt.:D

Ohhh, i like the sounds of those curls. I will have to see if I can remember those for after recovery.

The recovery is going as planned I think. I have a little pain in my wrist when my arm is fully extented, but I think its to early to worry about that. Its going to be a long recovery though... I will do fine, but I need to do the time. Thats going to be the hardest part by far. Well, I guess physical therapy is going to be hard also, but I am not scared of pain.

[Spitfire-1]

Hey Brad,

taking sicky's to go quail hunting!

You will have to start adding this as an exercise. With "ground covered "to "quails shot" as your "sets and reps"....lol


Good w/end mate :)

[pastorgbc]

I like the "change-up" you threw yourself.

I'm sure the 21s were fun.

Ray

[SR800]

Congrats on the ab appearance

[scienceteacher]

Full weekend of workouts. Changed up and added some more reps with lowered weight. I think I will start a heavy week and light week.

3/2
Squat
10xbar
10x135
8x185
8x205
8x225
8x245
8x265
8x285

Leg press
3x10x410

Upright rows
10x45
8x55
8x65
8x75

Glute/Ham
3x10

Military Db press
10x40
10x45
10x50

Abs
3x25bicycles

hanging leg raise
3x10

3/3
Bench
10xbar
10x135
5x185
5x205
5x225
5x245
5x275
3x295
3x315

Incline
10xbar
5x135
3x6x185

Dips
3x10xBW+25

Flys
3x12x35

Abs
2x25bicycles

3/4
Deadlift
10xbar
8x145
8x235
8x285
8x305
8x325

Pen Rows
4x6x145

Pullups
3x5xBW

Lats
3x10x140

Arms today.

[Hibiscus09]

Great job, Brad!

I saw a t-shirt at the Arnold that had "PHAT" written on it in sparkly letters. :D Too bad it wasn't shorts -- I would have bought them for sure! :D Anyhoo, it made me think of you! LOL

Happy Monday!

[scienceteacher]

Great job, Brad!

I saw a t-shirt at the Arnold that had "PHAT" written on it in sparkly letters. :D Too bad it wasn't shorts -- I would have bought them for sure! :D Anyhoo, it made me think of you! LOL

Happy Monday!

Thanks Diane and glad you had a great time. You are the ultimate in PHAT!

[pastorgbc]

Both workouts look strong Brad.

Your bench numbers look great.

Ray

[scienceteacher]

A guy ask me yesterday where I worked out and I told him at the local high school. He said "well it is obviously working" and asked if I had ever trained anybody. I told him no and we continued to talk a little. Then I thought about, I was getting ready to have a TERRIBLE cheat meal. I was waiting for my food at the chinese restaurant. What a doofus I am. I don't do that hardly ever but I was caught with my hand in the cookie jar. I was feeling pretty good about myself until that point. Went home and told my wife about it and she said I was too concerned about the way my body looked so I told her to quit wearing makeup and I would quit........I WIN!:D

Arms yesterday
Bench dips
3x20xbw

skullcrushers
3x10x90

Kickbacks
3x10x30

Tricep pressdowns
2x10x80
2x10x90

Ez bar curls
2x"21's"x80

Db curls
10x30
10x35
10x40

Legs and shoulders tonight light all week and heavy next. We'll see how it goes.

[Hank1962]

Teach,
Maybe a part time job as a trainer? $50 and hour? Glad to hear that you are having some success with your workouts.

[pastorgbc]

I enjoyed some Chinese food last night myself, Brad. I try to pick things that are "healthier", and try to keep the portions small. I feasted on moo goo gai pan, bean curd and veggies, steamed rice, and 1 crab rangoon and half an egg roll. Not great, but better as some cheats go.

Good looking arm workout as well. It also looks like you may be able to start a cottage industry as a personal trainer, eh?

Ray

[scienceteacher]

No workout yesterday. Took my team to see Mount Olive College play yesterday. Great win by the Trojans!!!!!!!

Legs today.

[scienceteacher]

Pretty good leg and shoulder workout yesterday. I think I will stay with a light week of 8-10 reps and heavy week with sets of 3-5 and see how things progress. Light chest tonight.

Squats
15xbar
8x135
8x235
8x255
8x275
8x295

Leg press
3x10x440

Glute/Ham raises
3x10xBW

Upright rows
10x45
8x65
8x75
8x85

MP Db
10x40
10x45
10x50

[Hibiscus09]

No workout yesterday. Took my team to see Mount Olive College play yesterday. Great win by the Trojans!!!!!!!

Legs today.

So, are ya'll the Trojans??? :)

Nice job on yesterday's leg and shoulder workout!

Happy Thursday! :)

[Hibiscus09]

Nevermind -- they're the Trojans. :(

The Gamecocks have been doing well so far in baseball this season. They've lost twice, however, both times to teams in Charleston -- the College of Charleston (my daughter's alma mater) and the Citadel. :p

[SR800]

At least your light days give me something realistic to shoot for :)

[scienceteacher]

Nevermind -- they're the Trojans. :(

The Gamecocks have been doing well so far in baseball this season. They've lost twice, however, both times to teams in Charleston -- the College of Charleston (my daughter's alma mater) and the Citadel. :p

The Gamecocks have a couple of kids from up here. They are special players. Ray Tanner(coach USC) is a great guy. He recruited me when he was the asst. at NC State.

[scienceteacher]

I may have the opportunity shortly to no longer be Scienceteacher. There is an opening that I have been approached about that is a weightlifting class. It's where I workout now. That would be a real bummer having to be in a weightroom everyday, all day..........................NOT:D

[Spitfire-1]

Now that sounds like a real tuff decision!

Good luck with the weightlifting class mate. :)

[jspirate]

I may have the opportunity shortly to no longer be Scienceteacher. There is an opening that I have been approached about that is a weightlifting class. It's where I workout now. That would be a real bummer having to be in a weightroom everyday, all day..........................NOT:D

Wow, thats awesome. Although that would require a new forum name :D

[scienceteacher]

Wow, thats awesome. Although that would require a new forum name :D

I think I would enjoy that job. The wife however would like for me to go back into business for myself.

No workout yesterday. Will do chest today. My Bad News Wildcats had a game plus the ACC tournament got in the way.

My son won his third game of the year yesterday. That makes him 3-0 with 2 saves.

[pastorgbc]

There is nothing better than teaching something you love. I get to experience that with the Bible right now. I also have taught karate and weightlifting in a dojo and at gyms, and I loved it.

I hope it works out for you Brad. Lucky people; they would be getting an excellent instructor.

Ray

[Hank1962]

I think I would enjoy that job. The wife however would like for me to go back into business for myself.

No workout yesterday. Will do chest today. My Bad News Wildcats had a game plus the ACC tournament got in the way.

My son won his third game of the year yesterday. That makes him 3-0 with 2 saves.


Take the job!! What dream position! Do you need an assistant?

[scienceteacher]

3/9 WO was short. I had just thrown batting practice to 17 kids and had very little left.

Bench
10xbar
10x135
8x225
8x245
8x255
6x265
6x275
10x225

Dips
3x12xBW

3/11
Deadlift
10x95
10x135
3x225
3x315
3x325
3x345
3x355
3x365

Pen. Rows
8x135
4x5x175

Db Rows
3x5x75

WG lat
5x150
5x160
5x170
5x180

Arms today, hope everyone had a great weekend.

[pastorgbc]

3/9 WO was short. I had just thrown batting practice to 17 kids and had very little left.

Bench
10xbar
10x135
8x225
8x245
8x255
6x265
6x275
10x225

Dips
3x12xBW

3/11
Deadlift
10x95
10x135
3x225
3x315
3x325
3x345
3x355
3x365

Pen. Rows
8x135
4x5x175

Db Rows
3x5x75

WG lat
5x150
5x160
5x170
5x180

Arms today, hope everyone had a great weekend.
Hey Brad,

Nice looking volume with the intensity.

Ray

[scienceteacher]

Pretty good arm workout yesterday. Legs and shoulders today.

Skullcrushers
3x8x100

Kickbacks
3x8x35

Bench dips
3x20

Tricep pressdowns
2x8x90
2x8x100

EZ bar curls
2x"21's"x80

Db curls
10x35
10x40
10x45

[SR800]

EZ bar curls
2x"21's"x80



That just cracks me up, all I can do is laugh in admiration.

[pastorgbc]

Great arm workout, Brad.

I can imagine there was some serious fire in the bis after the 21s.

Ray

[scienceteacher]

Legs yesterday. Skipped shoulders, I think I am going to move them to a different day instead of right before chest.

Squatted 13,425lbs!!!!
OK the breakdown. Felt strong and this is the highest weight I have ever squatted.

Squats
10xbar
10x135
5x225
3x295
3x315
3x325
3x335
3x345
1x355
1x365
1x375
1x385
1x395
1x405
15x225

Leg Press
3x10x450

Glute/ham raise
3x10

Happy hump Day!

[pastorgbc]

Congratulations, Brad. That is some excellent work. I am sure you will be feeling those over the next few days.

Ray

[scienceteacher]

Got some serious DOMS in the legs today. Today is off day but I may do some shoulders and abs. Have to see how it goes. Chest yesterday

Bench
15xbar
10x135
3x225
3x245
3x265
3x285
3x305
1x315
1x325
1x335
10x225

Incline
10xbar
10x135
3x5x205

Dips
3x10xBW+25

I think I am going to like this heavy vs. light week strategy.

[Spitfire-1]

Hey brad,

405lb on squats.............nice one. i like the look of your method. Is that an all out 1 rep max?

Looks freaky when you add it up doesn't it

Damn fine benching as usual mate :)

[scienceteacher]

Hey brad,

405lb on squats.............nice one. i like the look of your method. Is that an all out 1 rep max?

Looks freaky when you add it up doesn't it

Damn fine benching as usual mate :)

Thanks Paul. That wasn't a max. I felt like I could have gotten it again but I never have a spotter. It is a PB though. I've only been squatting about a year, maybe a little less.

No weights yesterday. Back at it today with light deads.

[Hibiscus09]

Congrats on the PB on squats and nice chest workout! :)

Happy Friday!

[SR800]

I've only been squatting about a year, maybe a little less.


Wow :)

[jspirate]

A guy ask me yesterday where I worked out and I told him at the local high school. He said "well it is obviously working" and asked if I had ever trained anybody. I told him no and we continued to talk a little. Then I thought about, I was getting ready to have a TERRIBLE cheat meal. I was waiting for my food at the chinese restaurant. What a doofus I am. I don't do that hardly ever but I was caught with my hand in the cookie jar. I was feeling pretty good about myself until that point. Went home and told my wife about it and she said I was too concerned about the way my body looked so I told her to quit wearing makeup and I would quit........I WIN!:D


Haha, great real world story :)

Have I told you before that I think YOU ARE AN ABSOLUTE FREAK OF NATURE? Good gracious man, you need to think about some sort of money making venture with feats of strength like you have displayed (in referance to the squatting numbers after one year).

*jspirate walks off mumbling to himself*

[scienceteacher]

Yesterday was LIGHT back day. Light all week.

Deadlift
5 sets of 8 stopped at 325

Pen Rows
4x10x135

Lat wide hammer grip
4x10x140

Arms today.

[pastorgbc]

Love that bench work, Brad. You will definitely see some growth happening there.

Ray

[Hibiscus09]

Nice deads, Brad!! You're strong!

Happy, happy Tuesday! :)

[Spitfire-1]

your "light" back days are heavier than my "heavy" back days ..... lol

[scienceteacher]

Arms only yesterday.

Skullcrushers
3x10x90
Kickbacks
3x10x30
Tricep pressdowns
2x80x8
2x90x8
Benchdips
3x20xBW

EZ curls
2x"21"x80

Db curls
10x35
10x40
10x45

Legs today
Happy Hump Day!

[jspirate]

EZ curls
2x"21"x80



Hey there Brad. I see you are still doing the "21s." How long have you been doing them now? Has it been 3 or 4 weeks? Have you perceived any benefit relative to regular EZ bar curls?

Have a good one...

[scienceteacher]

Hey there Brad. I see you are still doing the "21s." How long have you been doing them now? Has it been 3 or 4 weeks? Have you perceived any benefit relative to regular EZ bar curls?

Have a good one...

I've been doing them for a couple of weeks. I like the "pump" from them. I am going to continue doing them on light weeks and regular curls on heavy weeks so the jury is still out.

[SR800]

Happy hump day back at you (no homo) LOL

[scienceteacher]

Legs yesterday. Chest today.

Squats
barx10
135x10
225x8
245x8
265x8
285x8
305x8

Leg press
3x10x430

Glute ham raises
3x10

Probably should have went to 325 on squats. I'll go there next light week. This rotation seems to be going well. Will just have to wait and see.

[SR800]

Nice light work LOL

[scienceteacher]

Could not workout yesterday due to the baseball game and some kids that are absolute a..holes.

Will do chest today.

[Original Poster]

ST,
Nice job on those squats :)

TGIF !

[pastorgbc]

Legs yesterday. Chest today.

Squats
barx10
135x10
225x8
245x8
265x8
285x8
305x8

Leg press
3x10x430

Glute ham raises
3x10

Probably should have went to 325 on squats. I'll go there next light week. This rotation seems to be going well. Will just have to wait and see.
That's some great squatting, Brad. Defintely a workout to grow on.

Those quail do not have a chance.

Ray

[Hibiscus09]

Very nice leg workout, Brad!!

Sorry about the a-hole kids too! :D

Happy Friday!!

[scienceteacher]

Got chest in on Friday. Heavy week this week with deads today.

Bench
10xbar
10x135
8x225
6x245
6x265
6x275
6x255
8x235

Incline
3x6x185

Dips
3x12xBW