My quads are so sore from Squatting on Monday. Time to get in some upper back and arms...
Chins - 6x3-5 reps (30 seconds rest)
DB Rows - 3x10 w/50's
Seated DB "power cleans" - 4x10
Face-pulls - 4x10-20
Rear Delt laterals - 4x10
Alternate DB curls - 4x10
Hammer curls - 3x6
I didn't have that much energy going into the workout. DB "power cleans" are ridiculous because you're using 15lb DB's and after the third set your upper back is pumped and tired.
Now my arms and quads are sore. Today I have some Deadlifting, Benching, and other things to do. Hopefully I can get through the whole workout without getting hungry.
Lately my appetite has been ridiculous. Besides eating how I usually have been, this week I have been severely hungry 30 minutes after I eat. I'm going to party this Friday and go home Saturday where I'm going to eat myself fat....hopefullt.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Lifting looks good for today. Got good sleep last night but, I'm taking a couple scoops of N.O. to get me going because I have no motivation other than listening to music
(I'm sorry, I'm breaking one rule powerlifters like to go by: NO N.O. SUPPLEMENTS!, those are for pu$sy bodybuilders).
...sorry, but I have to get going and get focused.
Later tonight I'm going to a costume party and getting wasted. Maybe I'll have some pictures up after tonight of me stoked and doing jello shots...
Uh oh - g2g lift.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Two sessions of squatting again?!?! It says 'triceps - 5x10', after 5x10 flyes.....hmmmmm....
Squats-
1 set of 4 reps w/140
1 set of 4 reps w/170
2 sets of 3 reps w/195
6 sets of 3 reps w/210
Bench-
1 set of 6 reps w/120
1 set of 6 reps w/145 - oops! supposed to be 5 reps, I spaced on that one..
2 sets of 4 reps w/170
2 sets of 3 reps w/180
2 sets of 2 reps w/195
1 set of 4 reps w/180
1 set of 5 reps w/170
1 set of 6 reps w/145
1 set of 7 reps w/120
Squats-
1 set of 3 reps w/155
1 set of 3 reps w/180
4 sets of 2 reps w/210
Seated GM's - 5x6ramped up to 170lbs
-SS w/ BB curls - 4x6
Wow! Awesome session at the gym today that lasted about 2 hours and 10 minutes. Paused all sets on the Bench, and my form & arch felt really good. For 'triceps' I figured to add in some shoulder pressing superset with pushdowns to really kill the triceps. I also feel like I am getting better at seated GM's.....added in biceps because I'm vain.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Two sessions of Squats again? Dear God, I hope I can recover well after tonight's workout because it looks intense.
Squats-
1 set of 5 reps w/140
2 sets of 4 reps w/170
2 sets of 3 reps w/195
5 sets of 3 reps w/225
Bench-
1 set of 5 reps w/120
1 set of 4 reps w/145
2 sets of 3 reps w/170
5 sets of 3 reps w/195
Pec-Deck flyes - 5x10
Push-ups - 5x10
Squats-
1 set of 5 reps w/135
1 set of 5 reps w/170
5 sets of 5 reps w/195
Abs - 3x10 weighted decline sit-ups
Today wasn't as bad as I thought. I paused all sets of bench. 5x3 @195 for bench wasn't as bad as I thought either. On my second session of squats, I needed a spotter on my last set of 195x5. It felt good to get in some weighted abs at the end too.
Tomorrow is an 'upper back and bi' day. I'm looking to throw in some heavy weighted side bends and some heavy grip work with my C.O.C.'s!
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
finally back in my gym later today( tues ) too many projects. LOLOL
i went monday and saw 90 cubic yards of rubber chips , the kind they use at playgrounds.
took about 4 garage cans full , gonna use them outside for my stone platform area,
dam rain, 1-95 was way too backed up , so i wont get more for free ,
keep up the school work , peaceeeeeeeeeeeee
__________________
set a goal , reach it , set another. if U want it bad enough , U have 2 do the hard work. success will come if yuo want it bad enough.
Biceps felt great today. I love face pulls and dumbbell powercleans. Both of those exercises feel great on my traps and rear delts. Biceps this workout was intense and I was pumped.
Did some grip training, and my left hand sucks. My left pinky finger like hurts if I set it, so I have to set it a little in more. And my left hand is weaker, which bothers me. My right hand is getting pretty strong. When I first got my grippers, I could hardly close the #1. Now I can close it 5x with my right hand.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
This week kind of sucks because I have three exams, two tomorrow.
Deads to knee-
1 set of 4 reps w/165
1 set of 4 reps w/195
2 sets of 4 reps w/230
4 sets of 4 reps w/245
Bench-
1 set of 6 reps w/120
1 set of 5 reps w/145
2 sets of 4 reps w/170
2 sets of 3 reps w/180
2 sets of 2 reps w/195
2 sets of 3 reps w/180
1 set of 4 reps w/170
1 set of 5 reps w/160
1 set of 6 reps w/145
1 set of 7 reps w/135
1 set of 8 reps w/120
DB Fly - 5x10
Deadlift from boxes-
1 set of 5 reps w/195
2 sets of 5 reps w/230
1 set of 3 reps w/260
2 sets of 4 reps w/260
Today's gym session SUCKED!!!!!!!!!!!!!!!!!!!!!!!!!
I didn't get to finish my workout because a fuc |< ing class had to take over. So I didn't finish Racked Deads and miss Lunges and Abs....
I also had NO DRIVE in the gym. I'm livid right now....
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
...
Today's gym session SUCKED!!!!!!!!!!!!!!!!!!!!!!!!!
I didn't get to finish my workout because a fuc |< ing class had to take over. So I didn't finish Racked Deads and miss Lunges and Abs....
I also had NO DRIVE in the gym. I'm livid right now....
Don't feel bad about it Man. You got a lot done. I'm in school too, and it's important. Balance is a good thing. It will all come together in time.
__________________
Squat (single ply): 336 lbs. X 1
Bench Press (single ply): 290 lbs. X 1
Deadlift (single ply): 435 lbs. X 1
Powerlifting Total in Competition (single ply): 1041 lbs.
Bench (raw): 270 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 1
Power Curls (competition): 130 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
Don't feel bad about it Man. You got a lot done. I'm in school too, and it's important. Balance is a good thing. It will all come together in time.
Thank you my man.
Despite what people say, when you live on campus I think it's hard to study consistantly, keep up with weight training, and eat good meals 5-7 times through out the day. Especially when the cafe food is greasy and mass produced. Not to mention you have to balance your social life and work around the gym schedule, your class schedule, and any other things your affiliated with.
That probably sums up why I drink/party on the weekends.
__________________________________________________ _______________________________________________
Yesterday I had a little crushing grip session to work up my hand and forearm strength.
- 5 closes w/ C.o.C Trainer each hand
- 5 inverted closes w/ C.o.C Trainer each hand
- 10 closes w/ C.o.C Trainer (my left hand closes weird and is weak so I only got 7)
- 4 closes w/ C.o.C #1 (from here on I just alternate closes and inverted closes with my left hand on the trainer, hoping to build strength)
- 2 closes w/C.o.C #1
- 3 close and holds (as long as possible) w/ C.o.C #1
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Felt a little weird before the gym today. I'm not sure what it was, I don't think I ate enough; I had lunch at 12:20, an exam @ 1pm, and off to the Wadsworth Museu in Hartford for my Art History extra credit assignment. I got back to campus at like 4:25 and I got ready to work out.
Bench-
1 set of 5 reps w/120
1 set of 4 reps w/145
2 sets of 3 reps w/170
5 sets of 2 reps w/195
Squat-
1 set of 5 reps w/140
1 set of 5 reps w/170
2 sets of 5 reps w/195
5 sets of 4 reps w/210
Bench-
2 sets of 6 reps w/135
4 sets of 6 reps w/160
Pec-Deck Flyes - 4x10
GM's SS w/ OHP'ing - 5x5 SS w/ 4x6
All my sets of benching were with "illegally wide" grip, and all sets+reps paused. For some reason today, my squat form felt off compared to usual...it may be due to not doing lunges on Wednesday? I don't know...
didn't feel like doing flyes so I didn't do 5 sets. I felt like doing some shoulder work too. Ramped the GM weight up to 155lbs, and on the last set of shoulder presses I put the weight to what I started with and just repped out. Ramped the OHP weight to 115lbs.
Felt weird during this workout too...I think it was due to lack of calories during the day. Drank a shake with gatorade (orange gatorade + vanilla whey = orange creamsicle shake....i'm gay I know.) Going out to eat since I missed the cafe time slot, and later I'm going to snack and relax. Tomorrow is a big day @ UConn for Halloween.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Halloween was a blur. Went to UConn and it was a good time...I'll post a picture later if I can. Today looks like a horrible day of squatting, hope I can get through it.
Squat-
1 set of 5 reps w/135
1 set of 4 reps w/170
2 sets of 3 reps w/195
2 sets of 3 reps w/225
3 sets of 2 reps w/240
Bench-
1 set of 5 reps w/120
1 set of 4 reps w/145
2 sets of 3 reps w/170
5 sets of 3 reps w/195
Pec-Deck flyes - 5x10
Dips - 5x8
Squat-
1 set of 5 reps w/135
1 set of 4 reps w/170
1 set of 3 reps w/195 -oops! forgot to do another set of 3 w/195
4 sets of 2 reps w/225
GM's- 5x5 ramped weight up to 175lbs
Wow this workout was great! I got everything pretty squared away on this workout and felt great. I was really happy with my squatting, my benching felt a little weird at my first set of 195, but it eventually became better.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
I've had to lift at ****ty gyms in my life, and it can take the motivation and will right out of you.
Keep up the hard work, and remember to get all you can out of this gym, don't just quit because it sucks. Stay in there and succeed despite it!
__________________
Reppin' back, and all who post meaningful responces to my log:
http://forum.bodybuilding.com/showthread.php?t=108345081
NSCA-CPT, Future CSCS
Goals:
January '10- Cut to 200 pounds, gain six pack
March '10- Meet or surpass each current all-time PR
Current------March '10/Previous Best
Squat-415x2-----455
Bench-350-------365
Dead--385x3-----430
Whatever it takes.
I've had to lift at ****ty gyms in my life, and it can take the motivation and will right out of you.
Keep up the hard work, and remember to get all you can out of this gym, don't just quit because it sucks. Stay in there and succeed despite it!
Thank you my man!
I wish I could get a picture of the gym that students can use. The one that has Power Racks is like a small hallway.
It's probably a 15x40 hall, with only about a 3foot width of walking space due to equipment bordering the walls.
Today I had a good workout and I also realized I'm the only one squatting. Everyone else is an "upper body only" type person like I was when I first started.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Man my hamstrings were tight today! I think I went a little too heavy on yesterday's GoodMorning's. No pain, no gain though - and today is my back & bi type day.
Before my workout, in my Evaluation in Physical Education class, I had to do testing for peer teaching type stuff. I did, balance testing (stork stand), 1 minute sit-ups (for abdominal endurance/strength), vertical jump (testing leg power + strength), Shoulder Flexibility (shoulder lift), and a pacer test which involved running.
So basically, before the gym I had to take about 20 minutes to cool down and then get ready to workout.
Neutral grip chins - 3x8
Seated cable rows - 3x6
Seated DB cleans - 4x10 (last set i did 12 reps)
Face pulls - 4x10
Hammer curls - 3x12
Concentration curls - 3x12
DB Preacher curls - 3x12
I had a nice workout today. I was going to hit the bike for about 10-15 minutes and stretch my hamstrings afterwards. I didn't......There ended up being a plethera of girls biking and talking at the same time, so I just got to working out.
I'll stretch tomorrow during the day.
I have also been trying to get in as much Vitamin C during the day as I can; I've been ending up getting about 3g just from chewable tablets. And that has been making me pee out high-lighter colors!
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
I ran into the "ChAoS and PAIN" blog online yesterday while researching for my Eval in PhysEd class.
Basically I felt like I found something was true to what I was looking for. I doubt it was his blunt sarcasm and humor, but everything he talks about makes sense and is changing my mind on something about lifting.
I think in the near future I'll be following the c&p plan of lifting, and not worrying about a set routine or getting enough f'ing carbs through my diet. It's whatever though. Right now I'm going to keep on with Sheiko and change it up when Winter break pops up.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Bench-
1 set of 5 reps w/120
1 set of 4 reps w/145
2 sets of 3 reps w/170
2 sets of 3 reps w/195
3 sets of 2 reps w/210
Deadlift-
1 set of 4 reps w/165
1 set of 4 reps w/195
2 sets of 3 reps w/230
2 sets of 2 reps w/260
3 sets of 2 reps w/275
Bench-
1 set of 5 reps w/135
1 set of 5 reps w/160
4 sets of 4 reps w/180
DB Flyes - 5x10
Lunges - 5x5
Today was an awesome workout that seemed to just fly by. I started to take fewer rest periods between the first handful of sets and benching was so easy. All reps paused, and the 4x4x180 seemed a little too easy it was weird. Very last set of Deads x 275, I held the bar as long as possible.
After this week, I am going to reset my maxes and go back to #29.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
I'm currently going into my 3rd day of week 3 of Sheiko #29. This is a program unlike any other that I have done before. I've read a few of your posts and it sounds like it is working for you. My plan is to finish out the 4th week of 29, take a 5th week to recovery and take one day to determine new max weights. Please keep posting, so that I can follow your progress. Also, I noticed we are at similar max weights and builds. I currently use 230 as bench max, 325 as my squat max, and 405 as my deadlift max (i bump it up to a 455 1rm for deadlift from boxes). So far I think Sheiko will work for me, but recovery is a huge factor to this program. If I don't get enough sleep or I drink to much on the weekend my body is sore as all hell. Good luck.
...
So far I think Sheiko will work for me, but recovery is a huge factor to this program.
...
Which is as it should be.
Sheiko involves concentrated loading wherein one cannot fully recover between workouts. Fatigue sets in. Your getting stronger at this time. This is how the prep cycles perform their strengthening duties.
__________________
Squat (single ply): 336 lbs. X 1
Bench Press (single ply): 290 lbs. X 1
Deadlift (single ply): 435 lbs. X 1
Powerlifting Total in Competition (single ply): 1041 lbs.
Bench (raw): 270 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 1
Power Curls (competition): 130 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
I'm currently going into my 3rd day of week 3 of Sheiko #29. This is a program unlike any other that I have done before. I've read a few of your posts and it sounds like it is working for you. My plan is to finish out the 4th week of 29, take a 5th week to recovery and take one day to determine new max weights. Please keep posting, so that I can follow your progress. Also, I noticed we are at similar max weights and builds. I currently use 230 as bench max, 325 as my squat max, and 405 as my deadlift max (i bump it up to a 455 1rm for deadlift from boxes). So far I think Sheiko will work for me, but recovery is a huge factor to this program. If I don't get enough sleep or I drink to much on the weekend my body is sore as all hell. Good luck.
Quote:
Originally Posted by smitsky
Which is as it should be.
Sheiko involves concentrated loading wherein one cannot fully recover between workouts. Fatigue sets in. Your getting stronger at this time. This is how the prep cycles perform their strengthening duties.
Quote:
Originally Posted by Magnusson14
Keep it up - I know how annoying school can be when all you care about is getting stronger.
Thanks you guys. Yeah my squat and dead is pretty low because for a couple years I was an "all upper body" kind of guy. Focused on primarily the bench. I started Squatting and Deadlifting for just over a year ago.
At first I was getting a little tired during the week, but now on Sheiko I'm recovering really well. That's why I think it's time to bump up my maxes. I think the only days I feel a little tired is from Monday to Tuesday and Tuesday to Wednesday. Thrusday and Friday I start feeling pretty good and by Fridays workout I feel real good and itch to get into the gym.
Sometimes in school, all I do to get through class, is space out and think about my next workout. It's not good for taking notes, but it does the job and getting through the day. I look forward to eating good meals, but on certain days, I go to the cafe only to be disappointed by only seeing dried out pasta and chicken patties as my only means of tasty food.
I'm REALLY interested in doing this Chaos and Pain stuff. I think I should wait untill Winter break. That needs a lot of recovery, as it requires a minimum of 5 workout days a week; 3 heavy, 2-3 light. I would also need to eat a minimum of 6 meals a day, trying to get in mostly protein from meats, fish, poultry and eating veggies, fruits, and nuts with good fats, and of course shakes.
*If you want, keep checking my log, as I will be workout out until my Finals start which is around December 18th/20th. I haven't done any grip training this week, crushing grip wise. Today is my last #37 workout. I'm going to up my maxes by 5-10 lbs and see how that is as I restart #29. I might add biceps and upperback on Tuesdays and Thursdays. If anyone has a suggestion of what program for me to start after I up my maxes, Please do so!
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Pumped about going home this weekend to catch up on rest and get some good eats in over the weekend. Not stoked about the fact that I have to study because November 14th, I am taking the PRAXIS I test for the Physical Education program. Once I pass, I'm applying to the teaching program for my school.
I wrote out what I had to do at the gym, and 6x3 @225 for squats looks rediculous, hopefully I don't need a spotter most of the last sets...
Squats-
1 set of 5 reps w/140
1 set of 4 reps w/170
2 sets of 3 reps w/195
6 sets of 3 reps w/225
Bench-
1 set of 5 reps w/120
1 set of 5 reps w/145
5 sets of 5 reps w/170
DB Flyes - 5x10
Dips - 5x8 @BW
GM's - 5x5 w/135
Abs - Weighted decline crunches w/+15lbs
Today was pretty good. Except when I first got there, I needed to be in a power rack. ONLY TWO POWER RACKS, AND TWO PEOPLE BENCHING. CONSERVE SPACE AND BENCH TOGETHER!! NOT SEPARATELY ON SEPARATE RACKS!!
Sorry, I had to get that out of the way...seriously sometimes I don't know how they even were accepted into this gay school.
Squatting wasn't as bad as I thought. It felt as if I was squatting forever. Benching was WAY too easy. Almost a joke. Everything else I kept light except for the abs work because it seems like you never directly work abs on this program.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
... If anyone has a suggestion of what program for me to start after I up my maxes, Please do so!
I'm a very strong believer in following your inner guidence. Take some time to clear your mind and sit down and think of what you'd like to do. What would motivate you the most. You'll get an answer.
__________________
Squat (single ply): 336 lbs. X 1
Bench Press (single ply): 290 lbs. X 1
Deadlift (single ply): 435 lbs. X 1
Powerlifting Total in Competition (single ply): 1041 lbs.
Bench (raw): 270 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 1
Power Curls (competition): 130 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
And when he had opened the fourth seal, I heard the fourth beast say, Come and see. And I beheld, and lo a pale horse; and he that sat on him was called Death, and Hades followed with him. And power was given to them over a fourth of the earth, and that they (the four horsemen) should kill with sword, and with hunger, and with death (or plague), and with the beasts of the earth
I'm a very strong believer in following your inner guidence. Take some time to clear your mind and sit down and think of what you'd like to do. What would motivate you the most. You'll get an answer.
I was thinking of a different Sheiko program. I thought about it last night...It seems like people are looking into my log to see how I'm progressing, so it wouldn't be fair to start another program after 2 months of doing this.
I might start #29 with new maxes. I upped all my maxes and I'm going to try it out and see how it goes. I'll post Monday on my new maxes and how it went after I get back from the gym.
Quote:
Originally Posted by HumanHorrorFilm
Looking good man. Sheiko seems to be treating you well. Are you planning on running another sheiko program, or going with CnP?
Yeah Sheiko is going real well. There are some days where Squatting is tough, the Benching gets tiresome, and the Deadlifting rips up my hands and lower back. Then there are those days where it seems too easy.
I've been reading the CnP blogs, and I've been writing down the program basics; the exercises, heavy/light days, percentages, and rest periods. The program makes sense and is what I have been looking for because I've been debating whether to switch from doing Bench work to doing OHP work, since I'm interested in Strongman type work. I also want to buy some Farmer's handles and a Log
I think for now I'm going to up my maxes, and run another month of Sheiko. This will put me in the early weeks of December. After that, I'm going to train CnP style untill finals and then all through winter break.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
I attempted to attach a Sheiko spreadsheet with several programs. If you click on the first tab of the spreadsheet titled max, you can enter your max weights and the spreadsheet will automatically calculate your percentages for sets. Thought this may be useful for you if you're planning to start another program. Hope the attachment worked.
Did you do a max test and enter that, or did you enter a number, and if so what?
I didn't want to test my max, so I entered in numbers. I believe I put in 250 for Bench, 280 or 285 for Squat, and 340 for Deadlift. That's a 7 pound increase on Bench, about a 7-12 pound increase on my Squat and a 15 pound increase on my Dead.
Quote:
Originally Posted by Glen007
I attempted to attach a Sheiko spreadsheet with several programs. If you click on the first tab of the spreadsheet titled max, you can enter your max weights and the spreadsheet will automatically calculate your percentages for sets. Thought this may be useful for you if you're planning to start another program. Hope the attachment worked.
Thank you, but I already have a Sheiko spreadsheet saved to my lap top. Thanks though.
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
Bench-
1 set of 5 reps w/125
2 sets of 4 reps w/150
2 sets of 3 reps w/175
5 sets of 3 reps w/190
Squat-
1 set of 5 reps w/145
2 sets of 5 reps w/175
5 sets of 5 reps w/205
Bench-
1 set of 5 reps w/125
1 set of 5 reps w/150
4 sets of 4 reps w/175
DB Flyes - 5x10
GM's - 5x5
Benching took a lot out of me today. Squatting was as bad as I originally thought...
I'm going to take today (tuesday) off and rest because today I had Eval testing for my class and did pushups, pullups, agility, balance, endurance, and a mile.
(I did 41 straight push ups, 13 straight pull ups, and 7:20 for mile - not bad for not running since senior year and doing nothing but strength training)
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
I was able to lift early today since one of my classes were canceled. Today looks pretty tough on Deadlifting..
Deadlift to Knees-
1 set of 3 reps w/170
2 sets of 3 reps w/205
2 sets of 3 reps w/240
4 sets of 3 reps w/255
Incline Bench - 4x6 w/145
Dips - 5x5
Deadlift from pins-
1 set of 4 reps w/185
1 set of 4 reps w/220
2 sets of 4 reps w/255
4 sets of 3 reps w/290
Lunges - 5x5
Abs - 3x10 weighted decline crunches +15lbs.
Wow today was a long workout. Deadlift to knees was fine, but The last 4 sets were killer.
I limited my rests to only a minutes for dips and incline bench. Deadlifting from pins tore up my hands! That jump from 255 to 290 just killed my hands and my grip. My forearms are going to be sore tomorrow!
"The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
#37 wk3
Linear Mode
