Finally took your advice man and dove right into 5/3/1
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Thread: Assassin's Training Log
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12-13-2008, 09:23 AM #61
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12-13-2008, 01:37 PM #62
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
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12-13-2008, 01:39 PM #63
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Bench Day: 12/13/2008
Bench
warmups
3/280
2(3)/295
::add 2 board::
3/315
3/315
3/315 <-- kept getting faster each set
1!/365 <-- was going up, a side dipped a bit and spotter took it. Would've had it.
Dips
4 sets/10 reps
DB Rows
2 sets/10 reps
Face Pulls + Forearm Work
2 sets/a lot of reps
Decent workout. Dropping weight while trying to up your bench is damn near impossible it seems.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-16-2008, 12:38 PM #64
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Squat Night: 12/15/2008
Squats
warmups
3/360
3/380
3/405
Shrugs
10/135
10/225
10/315
10/405
10/495
10/585
30/315
Barbell Rows
4 sets/10 reps
Decline Situps
4 sets/15 reps
Hammer Curls
2 or 3 sets/a lot of reps
Decent workout, still weak as a girl. Everything changes in January.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-16-2008, 02:04 PM #65
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12-16-2008, 04:55 PM #66
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12-17-2008, 11:36 AM #67
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Shoulder/Bench Assistance Day: 12/17/2008
Military Press
warmups
3/150
3/160
6/165
DB Bench
10/50s
10/75s
10/100s
8/100s
8/100s
Upright Rows + Cable Flyes SS
3 sets/10 reps
3 set/8-10 reps
Pullups
3 sets/5 reps
Still weak as a girl, but at least the numbers are going up. Had more in me for the military press, but trying to leave a little in the tank. Until I can military press 300, it's weak anyways.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-17-2008, 11:42 AM #68
nice workout man, i see you suck at pull ups like me rofl
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
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12-17-2008, 12:23 PM #69
I like the 5/3/1 but do you think you could have hit your best total using that program?
It's not how much you can lift, its lift as much as you can.
Lifting weights would be a lot easier if they were not so heavy.
"If you do not stand firm in your faith, You will not stand at all." Isaiah 7:9
Journal
http://forum.bodybuilding.com/showthread.php?t=6347221
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12-17-2008, 03:43 PM #70
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Yeah, I've never been good at them. That's why I do them now, because they'll only make me stronger. I can only suck less at them, right?
This program is developed for raw strength training. Some mods can be made in order to use your gear, but I'm trying to build up my base strength for the time being.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-18-2008, 01:06 PM #71
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Hang Clean/Deadlift Day: 12/18/2008
Hang Cleans
warmups
3/185
3/195
3/205
Deadlifts
warmups
3/365
3/385
3/405 <-- everything felt lighter as the sets got heavier
Good Mornings
4 sets/10 reps
Pulldown Abs
4 sets/15-20 reps
Scott Curls
4 sets/10 reps
Everything felt lighter today. Starting to relearn how to deadlift conventional style. I'm so used to doing these stiff legged that I tend to use my lower back. Things go a lot smoother/easier if you drive with your legs... Imagine that!
Granted they're all horribly weak lifts, but it's progress. Good times.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-18-2008, 01:15 PM #72
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12-18-2008, 03:41 PM #73
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Let's just say the guy that made this plan for me has one of the craziest yokes ever. Nothing says "I will eat your children" like a huge set of traps. They can never be too big.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-19-2008, 12:04 AM #74
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12-19-2008, 01:08 PM #75
likewise, when your girlfriend compliments you on your traps, you know you found a keeper
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
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12-19-2008, 01:20 PM #76
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12-19-2008, 01:26 PM #77My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
-
12-20-2008, 01:41 PM #78
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
5/3/1 Bench Day: 12/20/2008
Bench
warmups
5/260
3/295
x/330
::added 2 board::
1/335 <-- 5 lbs more, easy weight. Lockout is never an issue for me...
Dips
4 sets/15 reps
DB Rows
3 sets/10 reps
Face Pulls w/ Average Band
3 sets/20 reps
Power off the chest has always been a weak point. Guh.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-22-2008, 09:25 PM #79
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
5/3/1 Squat Day: 12/22/2008
Squat
warmups
1/345 <-- supposed to be 5/330... whoops
3/345
3/380
1/430
Shrugs for the thugs
10/135
10/225
10/315
10/405
10/495
10/585
20/405
Got to the gym late and my knees are bugging me now. Maybe I should wrap them or wear sleeves...
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-23-2008, 04:43 AM #80
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12-24-2008, 11:14 AM #81
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
5/3/1 Shoulders: 12/24/2008
Standing OHP
warmups
5/140
3/160
1/175
DB Bench
2 set/10 reps <-- left shoulder really bugging me
Upright Rows
3 sets/15 reps
Assisted Pullups
3 sets/7 reps
Cable Flyes
3 sets/8-10 reps
Felt weak but did what I needed to do. 5/3/1 deadlift and hang clean tomorrow, then glorious deload!
Andalite: yeah, I need to stop being lazy and invest in a pair. I'm going to start doing foam roller IT work and TKE's to help as well.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-25-2008, 09:49 PM #82
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
5/3/1 Hang Clean/Deadlift: 12/25/2008
5/3/1 Hang Clean
warmups
5/170
3/190
2/215 <-- thought about a 3rd, but didn't want to risk it
5/3/1 Deadlift
warmups
5/340
3/380
3/430 <-- still baby weight, but it's reps
GMs
4 sets/10 reps
Pulldown Abs
4 sets/15 reps
Scott Curls
4 sets/6-10 reps
Decent workout. Deadlift form is terrible, but whatever.
Happy Birthday, Jesus!
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-27-2008, 02:14 PM #83
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Bench Deload: 12/27/2008
Bench
warmups
5/225
5/235
5/245
Dips
4 sets/20, 20, 20, 17 reps
DB Rows
4 sets/10 reps
Face Pulls w/Average Band
4 sets/20 reps
Forearm Work
a lot!
Deload days are awesome. Picked up a pint of Rogue Imperial Stout for the UFC fight tonight. I'm going to feel reeeeally good.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-27-2008, 02:30 PM #84
haha sick deloads are always nice when needed
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
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12-27-2008, 02:31 PM #85
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12-27-2008, 03:30 PM #86
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Amen to that! 5/3/1 works, but it's pretty taxing. It was weird that a usual warmup weight was a working set today. I'm not complaining.
Thanks a lot, Eddie. I came up with the themes I wanted and Dan Dittmer (my tattoo artist, www.dandittmer.com) went nuts with the design. Every time I go in for another session it just blows my mind. I love the outline, but each time he fills more in I couldn't have even grasped what he was going to do. We wanted to come up with something that wasn't typical at all, push the envelope in terms of being 'out there' in design, and have it show ready so I can enter it into tattoo competitions as well as some magazine coverage for Dan and his shop.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-29-2008, 09:44 PM #87
- Join Date: Oct 2003
- Location: Malden, Massachusetts, United States
- Age: 41
- Posts: 2,739
- Rep Power: 6245
Deload Squat: 12/29/2008
Squats
warmups
5/270
5/290
5/315
Shrugs
10/135
10/225
10/315
10/405
7/5/3/495 <-- rest/pause set
Barbell Rows
3 sets/10 reps/135, 185, 225
Decline Situps + Hammer Curls SS
3 sets/15,15,20 reps
3 sets/10 reps
It feels good to do a bunch of nothing. Yes. My girlfriend started deadlifting today, and she has really good conventional form right off the bat. She was talking to me about competing. I'm definitely in love.
-Ryan900/705/633/2125
-Training Log-
http://forum.bodybuilding.com/showthread.php?t=110620001
-YouTube Channel-
www.youtube.com/user/rgoldstone
-Twitter-
@DerbHean
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12-29-2008, 09:52 PM #88
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12-29-2008, 10:28 PM #89
haha thats awesome about the chick man
My log:http://forum.bodybuilding.com/showthread.php?t=113353861
My friends. My family. I ask of you one final time to gather before me.
Tonight we shall leave this earth as legends. Our only way to never die.
This will be our requiem.
In the company of death we walk side by side.
Cast your differences aside for the lives sacraficed.
I ask one final time to unite.
Earn the right to stand with pride.
We are in the company of death.
-
12-29-2008, 10:30 PM #90
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