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  1. #121
    Achieve escape velocity DFisco's Avatar
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    Dynamic Upper (Deload) & LISS

    Dips
    -BW x 10 (3 sets)

    Pullups
    -BW x 8 (3 sets)

    BB Flat Bench
    -135 x 8 (3 sets)

    CGBP
    -155 x 5 (3 sets)

    Facepulls//Plate External Rotations
    -80 x 10//5 x 10 (3 sets)

    LISS
    -Rower, 25 mins, 4600 m
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  2. #122
    Achieve escape velocity DFisco's Avatar
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    Weight

    186.2 (-1.8)
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  3. #123
    Achieve escape velocity DFisco's Avatar
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    Deadlift Day

    Deadlifts
    -135 x 5 (DO)
    -225 x 5 (DO)
    -275 x 5 (DO)
    -315 x 3 (DO)
    -365 x 2 (1 DO, 1 Alt)
    -410 x 2 (Alt)

    Speed Pulls: 90 sec rest between sets
    -330 x 3 (6 sets)

    Snatch Grip Static Holds
    -245 x 49 sec
    -245 x 42 sec

    Glute Ham Raises
    -5 Unassisted(PR), 3 assisted
    -3 Unassisted, 5 Assisted
    -1 Unassisted, 7 Assisted

    BB Rows//Arched Back Good Mornings
    -135 x 8//135 x 8
    -185 x 8//185 x 8 (2 sets)

    Deadlifts felt pretty hard today. I don't know if it's the drop in body weight or not having done heavy deads in a while, or a combination of the two.

    Only did 6 of the 8 speed pull sets...and none of them were particularly fast either. GHR's and rows felt good, GM's were meh. Tried practicing snatch grip holds for the finals but my grip was a little shot from deads before.

    Side note...I'm thinking about trying Sheiko 29 out. More volume, less intensity might be good for the cut (been having some difficulty going heavy on the big lifts lately)...or it might be terrible (recovery)...idk.

    If I do I'd prob go a little closer grip on bench bc of my shoulder...which is another thing I'll have to be conscious of.
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  4. #124
    Achieve escape velocity DFisco's Avatar
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    HIIT

    HIIT: Rower
    -5 min warm up
    -10 intervals
    -5 min cool down

    Sprinter Situps//Reverse Situps
    -BW x 15//BW x 15 (3 sets)

    Donkey Calf Raises DC Style
    -2 plates x 10

    Donkey Calf Raises
    -4 plates x 12 (2 sets)

    DB Fat Gripz Static Holds
    -75 lb x 35 sec each hand (2 sets)

    Captains of Crush #1
    -Right Hand 10 reps
    -Left Hand 7 reps
    Last edited by DFisco; 02-27-2010 at 01:20 PM.
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  5. #125
    Achieve escape velocity DFisco's Avatar
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    Max Effort Upper

    BB Floor Press
    -Bar x 10
    -95 x 5
    -135 x 5
    -185 x 5
    -205 x 5
    -225 x 5
    -235 x 5
    -240 x 4, failed on rep 5
    -245 x 2
    -265 x 1, failed on rep 2

    DB Flat Bench
    -80 x 5
    -105 x 5 (3 sets)

    BB Row//Facepulls
    -135 x 10//120 x 10
    -185 x 10//120 x 10 (3 sets)

    BB Shrugs
    -135 x 10
    -225 x 5
    -315 x 5
    -405 x 5 (2 sets)
    -495 x 5 (cheaty)

    BB Cheat Curls
    -Bar x 10
    -95 x 5
    -135 x 5 (3 sets)

    Floor Press was a new exercise, went alright. I had trouble doing it for reps, I was losing some tightness on each rep. I could have definitely gone higher and hit singles, just the pauses at the bottom between reps killed me.
    Accomplishments are just excuses to talk and spit.

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  6. #126
    Achieve escape velocity DFisco's Avatar
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    Sheiko #29, Week 1, Day 1

    BB Bench Press
    -Bar x 5
    -95 x 5
    -140 x 5
    -170 x 4 (2 sets)
    -195 x 3 (2 sets)
    -210 x 3 (5 sets)

    Squat
    -135 x 5
    -205 x 5
    -245 x 5 (2 sets)
    -285 x 5 (5 sets)

    BB Bench Press
    -140 x 5
    -170 x 5
    -195 x 4 (4 sets)

    DB Flies
    -20 x 10 (5 sets)

    Good Mornings
    -135 x 5 (5 sets)

    Honestly wasn't that bad. Actually finished quicker than my normal workout lengths. Only thing that was kind of hard were squats...but they're hard all the time now.

    The high volume on bench allows you to dial in your form, at least.
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  7. #127
    Achieve escape velocity DFisco's Avatar
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    Weight

    185.2 (-1.0)
    Accomplishments are just excuses to talk and spit.

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  8. #128
    Achieve escape velocity DFisco's Avatar
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    LISS & Calves

    LISS
    -Rower, 25 mins, 4550m

    Donkey Calf Raises DC Style
    -3 plates x 10

    Donkey Calf Raises
    Drop Set:
    -4 plates x 12
    -3 plates x 12
    -2 plates x 12
    -1 plate x 12
    -BW x 12
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  9. #129
    Registered User Active247's Avatar
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    REALLY wish i could do GHRs
    3DMUSCLEJOURNEY - "The Natural Movement"

    "Only those risking to go far will ever know how far they can go."

    "Remember that just when your body has all the answers, you have to change the questions."

    "Just remember that, in general, if you’re not getting stronger, you’re not getting bigger. And if you’re not getting bigger, you’re not getting stronger. So if you’re not adding weight to the bar over time, you’re just another bozo wasting his life in the gym with nothing to show for it."
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  10. #130
    Achieve escape velocity DFisco's Avatar
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    Originally Posted by Active247 View Post
    REALLY wish i could do GHRs
    They're starting to feel a little easier...10 unassisted would be sweeet.

    But really...you can bench without pain and I can do ghr's without pain...either way it sucks.
    Accomplishments are just excuses to talk and spit.

    Training Log: http://forum.bodybuilding.com/showthread.php?t=120442141
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  11. #131
    Registered User Active247's Avatar
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    Originally Posted by DFisco View Post
    They're starting to feel a little easier...10 unassisted would be sweeet.

    But really...you can bench without pain and I can do ghr's without pain...either way it sucks.
    this is trueee... f*** injuries!!!!

    hit 2 sets of 315 for 2 on box squats though

    and 405 for 2 on glute bridges!! WHATTTTT!!! haha
    3DMUSCLEJOURNEY - "The Natural Movement"

    "Only those risking to go far will ever know how far they can go."

    "Remember that just when your body has all the answers, you have to change the questions."

    "Just remember that, in general, if you’re not getting stronger, you’re not getting bigger. And if you’re not getting bigger, you’re not getting stronger. So if you’re not adding weight to the bar over time, you’re just another bozo wasting his life in the gym with nothing to show for it."
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  12. #132
    almost at stage weight! Squizzzer's Avatar
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    yeah...tell me about it...


    and sorry bout bouncing so quick on tuesday i have class right after work and with that chick ALWAYS comin late i feel like i have to rush...
    NSCA-CPT

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  13. #133
    Achieve escape velocity DFisco's Avatar
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    Originally Posted by Active247 View Post
    this is trueee... f*** injuries!!!!

    hit 2 sets of 315 for 2 on box squats though

    and 405 for 2 on glute bridges!! WHATTTTT!!! haha
    getting some powerful thrusts there buddy...no homo

    Originally Posted by Squizzzer View Post
    yeah...tell me about it...


    and sorry bout bouncing so quick on tuesday i have class right after work and with that chick ALWAYS comin late i feel like i have to rush...
    lol...well the stretching is helping your hamstring at least, isn't it?

    but np...i just grabbed my bag and left anyway.


    BUT I just spent about 45 minutes doing mobility work...static hip flexor stretches, lots of foam rolling for my back and legs, rolled a good deal on a tennis ball and field hockey ball for my glutes and I gotta say I feel pretty good right now. I noticed I was getting some butt rounding on squats and my hips were SORE yesterday and today. Just did some BW squats and I don't think I'm getting that rounding. Gotta remember to do some long sessions like this again...maybe squats feeling hard had something to do with bad mobility lately too...aside from dietting...
    Accomplishments are just excuses to talk and spit.

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  14. #134
    Achieve escape velocity DFisco's Avatar
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    Sheiko #29, Week One, Day Two

    Deadlift to Knees
    -135 x 5 (DO)
    -225 x 5 (DO)
    -240 x 3 (DO)
    -285 x 3 (2 sets, DO)
    -335 x 3 (2 sets, DO)
    -355 x 3 (4 sets, Alt)

    Incline Bench Press
    -Bar x 6
    -95 x 6
    -135 x 6 (4 sets)

    Dips
    -BW x 5
    -45 x 5
    -70 x 5 (5 sets)

    Rack Pulls (~1 inch below knee)
    -135 x 5
    -260 x 4
    -310 x 4
    -355 x 4 (2 sets)
    -405 x 3 (4 sets)

    Lunges
    -40 lb dbs x 10 (5 sets)

    Sprinter Situps
    -10 lb med ball x 20 (3 sets)

    Little harder today. Never done either variation of the dl that I did today. I mean I understand the purpose was to split the deadlift into the initial push and the lock out, but they felt a little weird. Tried to fire with my legs on the dls to knees, and really push my hips through on the rack pulls.

    Didn't have much energy even though I was super psyched up last night to lift. I know I shouldn't blame sub-par performance on anything but myself but my body could sure use some more carbs for the gym haha. The rack pulls were a little difficult, but on the last two sets of 405 I got a little into it and they felt easier...so maybe I'm just not getting in the zone like I used to.

    I'm not entirely sure how my back was looking on the dls too...

    Kept the assistance lifts light bc of the energy thing. I'll definitely go heavier on lunges next time
    Accomplishments are just excuses to talk and spit.

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  15. #135
    Achieve escape velocity DFisco's Avatar
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    Weight

    185.4 (+0.2)

    ugh. so i weigh in tuesdays and fridays, and usually do a LISS on tuesday and thurs, but bc of sheiko the second LISS is getting moved to Friday later in the day after weigh in. idk if this could have an effect, +0.2 isn't a big deal, just wish it was at least -0.2.

    i want the dietting to be over so i can lift heavy again and this is just gonna set it back further
    Accomplishments are just excuses to talk and spit.

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  16. #136
    Achieve escape velocity DFisco's Avatar
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    i sound like a phaggot
    Accomplishments are just excuses to talk and spit.

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  17. #137
    PNBA Pro Bodybuilder Quelly's Avatar
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    Originally Posted by DFisco View Post
    i sound like a phaggot
    somebody left their computer logged in and had a friend/sibling hop on
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  18. #138
    Achieve escape velocity DFisco's Avatar
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    Originally Posted by Quelly View Post
    somebody left their computer logged in and had a friend/sibling hop on
    haha, believe it or not that was actually me making fun of how much complaining I was doing
    Accomplishments are just excuses to talk and spit.

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  19. #139
    PNBA Pro Bodybuilder Quelly's Avatar
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    Originally Posted by DFisco View Post
    haha, believe it or not that was actually me making fun of how much complaining I was doing
    damn...lol
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  20. #140
    negro-savage malfee's Avatar
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    STEVE UP IN THIS MOTHERFUKCER! Dion is one of the few dudes in our school gym who actually knows what he's doing -- a beacon of hope among the masses.
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  21. #141
    Achieve escape velocity DFisco's Avatar
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    Originally Posted by malfee View Post
    STEVE UP IN THIS MOTHERFUKCER! Dion is one of the few dudes in our school gym who actually knows what he's doing -- a beacon of hope among the masses.
    haha good to have ya here dude

    Misc. Pulling/Prehab/LISS

    Pullups
    -BW x 10 (3 sets)

    Glute Ham Raises
    -6 Unassisted (PR), 2 Assisted
    -8 Assisted

    Chest Supported DB Rows
    -45 x 10
    -60 x 10 (3 sets)

    Alt DB Curls//Cable Scarecrows
    -35 x 20//20 x 10
    -35 x 20//30 x 8 (2 sets)

    Snatch Grip Deadlift Static Hold
    -245 x 44 seconds...damn...20 seconds less than RU Strong Prelims

    Muscle Snatch
    -Bar x 8 (3 sets)
    L-Lateral Raise
    -15 x 8
    Low Pulley Cable External Rotation
    -20 x 10 (2 sets each arm)

    LISS
    -Rower, 25 mins, 4600m

    I wanted to throw in some pull movements with prehab and liss bc Sheiko doesn't really use any...and with my bad shoulder I thought it would be a good idea. Kept things light and not too much volume
    Accomplishments are just excuses to talk and spit.

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  22. #142
    Achieve escape velocity DFisco's Avatar
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    Weight

    ...so I'm starting refeed days on Thursdays and Sundays so I'm changing my weigh-ins to Weds and Sat..which conveniently gave me the excuse to weigh myself again this morning:
    184.4 (-1.0)
    Accomplishments are just excuses to talk and spit.

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  23. #143
    Achieve escape velocity DFisco's Avatar
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    Sheiko #29, Week One, Day Three

    BB Bench Press
    -Bar x 5
    -95 x 5
    -140 x 5
    -170 x 5
    -195 x 4
    -210 x 3 (2 sets)
    -225 x 2 (2 sets)
    -210 x 3 (2 sets)
    -195 x 4
    -170 x 6
    -140 x 8

    DB Flies
    -25 x 10 (5 sets)

    Squats
    -Bar x 5
    -135 x 5
    -205 x 5
    -245 x 4 (2 sets)
    -285 x 3 (2 sets)
    -305 x 3 (5 sets)

    Good Mornings
    -140 x 5 (5 sets)

    Bench felt easy, and for the first time in a while squats didn't feel too hard.
    Accomplishments are just excuses to talk and spit.

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  24. #144
    Achieve escape velocity DFisco's Avatar
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    HIIT, Calves

    HIIT: Rower
    -5 min warm up
    -10 intervals
    -5 min cooldown

    DC Style Donkey Calf Raises
    -3 plates x 10

    Donkey Calf Raises
    -4 plates x 15
    -5 plates x 12 (2 sets)
    Accomplishments are just excuses to talk and spit.

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  25. #145
    Achieve escape velocity DFisco's Avatar
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    LISS
    -Concept II Rower
    -25 mins
    -4600 m
    Accomplishments are just excuses to talk and spit.

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  26. #146
    Achieve escape velocity DFisco's Avatar
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    RU Strong finals were tonight...what a joke.

    Came in 3rd in the 185-199 weight class even though I'm under 185 now. I had 42 points, second had 43, first had 44. Two kids that beat me didn't get called for any rule violations...they rested the bar on their legs during the static hold.

    Came in first in ajax row, third in static hold, 5th in atlas stones, 4th in tire flip.

    Went real slow on stones on purpose just to get some points on them this time.

    Tire flip messed up..they had me flip it next to a curtain and on my third flip it got stuck in the curtain...bs...should have had first, would have won overall then too.

    Frat losers with friends as the refs...yea keep doing your bis/tris split, who needs to squat?
    Accomplishments are just excuses to talk and spit.

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  27. #147
    negro-savage malfee's Avatar
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    Originally Posted by DFisco View Post
    RU Strong finals were tonight...what a joke.

    Came in 3rd in the 185-199 weight class even though I'm under 185 now. I had 42 points, second had 43, first had 44. Two kids that beat me didn't get called for any rule violations...they rested the bar on their legs during the static hold.

    Came in first in ajax row, third in static hold, 5th in atlas stones, 4th in tire flip.

    Went real slow on stones on purpose just to get some points on them this time.

    Tire flip messed up..they had me flip it next to a curtain and on my third flip it got stuck in the curtain...bs...should have had first, would have won overall then too.

    Frat losers with friends as the refs...yea keep doing your bis/tris split, who needs to squat?


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  28. #148
    Achieve escape velocity DFisco's Avatar
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    Originally Posted by malfee View Post
    dam u

    see what i did there
    Accomplishments are just excuses to talk and spit.

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  29. #149
    negro-savage malfee's Avatar
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    Originally Posted by DFisco View Post
    dam u

    see what i did there
    mind=blown
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  30. #150
    Achieve escape velocity DFisco's Avatar
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    Sheiko #29, Week Two, Day One

    Squats
    -Bar x 5
    -135 x 5
    -205 x 5
    -245 x 4
    -285 x 3 (2 sets)
    -325 x 2 (5 sets)

    BB Bench Press
    -Bar x 5
    -95 x 5
    -140 x 5
    -170 x 4
    -195 x 3 (2 sets)
    -225 x 3 (5 sets)

    DB Flies
    -25 x 10 (5 sets)

    Push-ups
    -BW x 10 (5 sets)

    Front Squats
    -135 x 5
    -180 x 3 (2 sets)
    -225 x 3 (2 sets)
    -245 x 2 (4 sets) (PR)

    Skipped 5 x 5 Good Mornings since I was in there so long and I got the big exercises done anyway.

    Back squats didn't feel that bad.

    Bench felt a little hard bc my form just wasn't there today.

    Front squats were brutal. Never gone above 185 on fronts so it got rough...also never used the clean grip but did for all the sets today.

    I couldn't keep my elbows up high on some of the 245 sets... if anyone that front squats heavy (Quelly lol) knows any techniques or mobility exercises to make that easier I'm all ears. I was feeling it in my elbows at times, not in my wrist if that helps diagnose any form issues.
    Accomplishments are just excuses to talk and spit.

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