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Thread: Path to 1700 at 198 Raw/Natty
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01-21-2011, 07:33 AM #31
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01-22-2011, 04:26 PM #32
Light bench today with some shoulders.
BB FLAT BENCH
255 x 10
255 x 10
DIPS
BW + 3 plates x 10
BW + 4 plates x 10
VBAR CABLE PUSDOWNS
95 x 10
95 x 10
95 x 10
SEATED SHOULDER PRESS MACHINE SS WITH DB LATERAL RAISES
3 plates each side x 10/30 x 15
4 plates each side x 8/30 x 15
3 plates each side x 12/30 x 12
LYING LATERAL RAISES DONE WITH CABLES
20 x 15
20 x 15
20 x 15
FACE PULLS
55 x 15
70 x 15
REVERSE PEC DECK
110 x 15
110 x 15
110 x 12
SHRUGS
315 x 20
315 x 20
225 x 20
14 mins MISS on the elliptical. Bodyweight was 197.8 this morning.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-24-2011, 09:17 PM #33
Had an AWESOME deadlift day today.
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
495 x 1
545 x 1
585 x 2 hand slipped on 2nd rep just before lockout.
495 x 3
495 x 3
495 x 3
495 x 3
495 x 3
495 x 3
SLDL
135 x 8 x 3
Holy crap I'm exhausted.
Vid of 585 x 2: http://www.********.com/v/5248141622451708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-25-2011, 05:53 AM #34
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01-25-2011, 07:23 AM #35
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01-25-2011, 07:13 PM #36
Today's bench workout was a little more taxing than usual.
BB FLAT BENCH
340 x 8
340 x 7
CGBP
290 x 8
290 x 7.75 had to rack it just before lockout
BB INCLINE
265 x 8
265 x 8
16 minutes LISS/MISS on the treadmill and elliptical
Some foam rolling for IT bands and lower back/erectors.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-27-2011, 08:21 PM #37
Dang squatz nearly killed me today!!! My erectors are obliterated from Monday's deadlift workout and today was brutal.
135 x 10
225 x 5
315 x 2
405 x 1 atg
440 x 2
440 x 2
440 x 2
440 x 2
440 x 2
440 x 2
440 x 2
LEG PRESS
5 plates per side x 15
6 plates per side x 12
7 plates per side x 10
4 plates per side x 10 nice slow never releasing tension off of muscle.
LYING LEG CURL
155 x 10
175 x 8
175 x 8
175 x 8
10 minutes LISS on the bike.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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01-27-2011, 09:04 PM #38
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01-28-2011, 08:54 AM #39
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01-28-2011, 09:56 AM #40
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01-31-2011, 08:22 PM #41
So I just realized that I'm nearly 1 month ahead of schedule on my deadlift program.......OOPS! So I went backwards a few weeks. No biggie. I don't wanna peak mid March when my meet is in April.
DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
455 x 1
520 x 2
425 x 3
425 x 3
425 x 3
425 x 3
425 x 3
SLDL
135 x 8 x 3
15 mins LISS on the elliptical.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-01-2011, 06:23 PM #42
I had a nice bench workout today and I think I'm just about 100% recovered from being sick this weekend. Two days off and laying in bed will fix you up in a hurry.
BB FLAT BENCH
355 x 5
355 x 5
CGBP
315 x 5
315 x 5
INCLINE BB BENCH
275 x 5
280 x 5
25 minutes of LISS on the treadmill and the elliptical.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-05-2011, 03:44 PM #43
Today's workout was pretty tiring considering it was my light bench day along with shoulders and abs.
LIGHT BB FLAT BENCH
255 x 10
255 x 10
WEIGHTED DIPS
BW + 4 plates x 10
BW + 4 plates + 10 x 9
VBAR PUSHDOWNS SINGLE PULLEY
110 x 8
110 x 8......70 x 8
GIANT SET OF BB MILITARY PRESS/DB FRONT RAISES/DB LATERAL RAISES
135 x 10/30 x 10/30 x 10
135 x 10/30 x 10/30 x 10
135 x 10/30 x 12/30 x 12
ELBOWS BENT LATERAL RAISE MACHINE
3 sets
LYING INCLINE REVERSE DB FLIES (15 seconds rest between sets)
20 x 15
20 x 12
20 x 10
20 x 10
HS SHRUGS
225 x 20
225 x 20
225 x 20
MEDICINE BALL CRUNCHES
2 sets of 35
1 set of 30
ROPE CABLE CRUNCHES
180 x 10
190 x 10
190 x 101708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-07-2011, 07:55 PM #44
Good workout today off of the 4 inch box. Set a PR too.
DEADLIFT OFF OF 4 INCH BOX
135 x 8
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
545 x 2 PR!!
455 x 3
455 x 3
455 x 3
455 x 3
Lower back feels slightly out of sorts so I'll probably pull off of the floor next week. We shall see.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-08-2011, 06:36 PM #45
Sick workout today. My bench keeps moving on up.
BB FLAT BENCH
360 x 5
365 x 5
CGBP
320 x 5
320 x 5
BB INCLINE
295 x 5
295 x 4.5
25 mins LISS on the treadmill and walking track. BW 198 on the dot this morning.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-08-2011, 06:37 PM #46
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02-08-2011, 06:55 PM #47
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02-08-2011, 07:49 PM #48
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02-10-2011, 08:32 PM #49
Dang my hammys hurt a lil. Went with a little wider stance and toes pointed out slightly more than normal. Felt good
SQUAT
135 x 8
225 x 5
315 x 3
405 x 1
475 x 2
475 x 2
475 x 2
475 x 2
475 x 2
495 x 2
LYING LEG CURL
130 x 12
130 x 12
130 x 12
some HIGH REP calf work. Good pump. Feels good man.
10 mins LISS on the bike.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-12-2011, 01:20 PM #50
Nice pump for the shoulders and triceps today.
ROPE CRUNCHES
3 sets of 20
BB FLAT BENCH
255 x 2 x 10
DIPS
BW x 25 x 2
DB FRONT RAISES
50 x 10 x 3
DB LATERAL RAISES
35 x 12 x 4
STRGHT BAR CABLE PRESSDOWNS
3 sets of 10 slow and controlled
STANDING SQUAT MACHINE SHRUGS
3 sets of 20
REVERSE FLIES ON THE PEC DECK
3 sets of 15
18 mins LISS on the treadmill 220 cals burned.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-14-2011, 07:51 PM #51
Rack pulls today. I think I found a weakness in my grip and I'm thinking that will allow me to break a mental barrier. I switched up my grip after failing in the rack at 635 and several forced rep sets and holds at 635 and 675.
WU'S FROM THE FLOOR
135 x 8
225 x 5
225 x 5
315 x 3
405 x 1
495 x 1
RACK PULLS 2IN BELOW KNEE
495 x 1
585 x 1
635 x FAIL
635 x forced rep
675 forced rep and hold
700 forced rep and hold (switched grip felt much stronger on hold)
700 forced rep and hold (switched grip again)
585 x 1
495 x 1
405 x 1
REVERSE HS V-SQUAT
10 plates x 5
12 plates x 5
14 plates + 130lb woman x 12
Wrecked. I honestly feel like my grip has been holding me back from getting over 630lbs in the rack. I think if I'm more confident in holding the weight I will pull with maximum force. I feel like my lack of confidence in grip is causing me to hold back slightly when I pull causing me to fail at 630+ in the rack. Next week I'm gonna be doing all my deadlifts with a switched grip (right hand over/left hand under).1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-15-2011, 07:14 PM #52
Awesome workout today. I'm getting pretty excited about my bench and where it's going.
BB FLAT BENCH
370 x 5
370 x 4.5
CGBP
325 x 5
330 x 4.5
BB INCLINE
300 x 5
300 x 4.5
24 mins LISS on the elliptical. Weight was 200 this morning.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-15-2011, 07:20 PM #53
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02-15-2011, 08:25 PM #54
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02-17-2011, 09:30 PM #55
Squatzz
SQUAT
135 x 8
225 x 5
315 x 3
405 x 2
455 x 1
500 x 2
500 x 2
500 x 2
PARTIALS/OVERLOADS (stops set at bellybutton height)
585 x 3
615 x 2
LYING LEG CURLS
130 x 15
150 x 12
170 x 10
150 x 10
CALVES
3 sets of seated
4 sets of standing
10 mins LISS on the bike.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-21-2011, 07:50 PM #56
DEADLIFTS
525 x 3
525 x 3
525 x 3
425 x 5
425 x 5
425 x 5
REVERSE HS VSQUAT
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8
10 mins cooldown on the elliptical and bike.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-22-2011, 09:31 PM #57
BB FLAT BENCH
385 x 3 FAST!!
385 x 3 again, with video. (sorry dumb vid is sideways)
http://www.********.com/v/525444119805
CGBP
340 x 3
340 x 3
HS SUPER INCLINE (bb incline caused some shoulder soreness that I won't tolerate)
2 pps x 10
3 pps x 6
3 pps x 5.....2 pps x 5
12 mins LISS on the elliptical and 10 mins walking on track.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-24-2011, 09:08 PM #58
Sweet squat session today.
SQUATZ
135 x 5
225 x 5
315 x 2
405 x 1
455 x 1
515 x 2
515 x 2
515 x 2
440 x 3
440 x 3
440 x 5 (someone out there wants to beat me)
10 min cool down on the elliptical.1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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02-28-2011, 07:50 PM #59
DEADLIFTS
135 x 8
225 x 5
225 x 5
315 x 3
405 x 2
455 x 1
495 x 1
555 x 2
455 x 5
455 x 5
455 x 5
GOOD MORNINGS
135 x 5 x 3
SOME CALVES
4 sets seated
3 sets standing1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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03-01-2011, 08:52 PM #60
BB FLAT BENCH
400 x 2
400 x 2 faster than 1st set
400 x 1.5
I was supposed to do 400 x 3 x 2 today, but last week was 385 x 3 x 2 and 15lbs is big jump in one week so I switched it up a hair.
CGBP
355 x 3
355 x 2.5
BB FLAT BENCH
315 x 9
MACHINE FLIES
3 sets of 10
SEATED DB LATERAL RAISES
25's x 15 x 31708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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