thanks!
Went back in my buddy wanted to hit legs/abs. So I tried to focus on quads mostly since the sumo work I did earlier. In every movement I just kept thinking about pulling 4 plates. I really gotta bring my leg strength back up, since I havent squatted anything worthy in so long.
Legs/abs
warm up
20 min walk treadmill
Single legged machine press
55 x 10 each leg
75 x 10
135 x 10
155 x 10
175 x 10 heavy
Stationary DB lunges
20s x 8 each leg
30s x 8
40s x 8 heavy
30s x 8
Seated leg curls
50 x 15
50 x 15
50 x 50 pumped , last 20 reps hurt
Seated calf raise deep pause stretch at bottom
45 x 25
55 x 25
55 x 25
Single leg extension machine build them wheels son
30 x 15 each leg
50 x 15
75 x 15 heavy as ****
Hanging leg raises NO SWINGING!
x8
x8
x8
forgot about these.. shti i forgot that abs were trainable..
Ab crunch machine strong core, strong deadlift!!
90 x 8 x 7 sets
lunges, when done properly are stupid hard. Yeah, I've stood around the squat rack and in my head made fun of all the fitness fools lunging their brains out while I've got 3+ plates on the bar. I was a dumbass. everything is a tool when you know how to apply it.
I currently can pull 385+(i honestly think I can pull 4 plates any day now, but that will wait) and squat probably 315 but lunges, split squats, step ups hit my legs harder than anything.
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Thread: stronger & leaner
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01-17-2013, 04:55 PM #331
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Last edited by samsont; 01-17-2013 at 05:03 PM.
Recovering fatass
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01-18-2013, 08:09 AM #332
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Chest
Bodyweight: 248
Incline BB press
45 x 8
65 x 8
85 x 8
105 x 8
125 x 8
145 x 8
165 x 6
185 x 6
Incline DB press
40s x 12
45s x 12
50s x 12
Pec deck flies
100 x 12
115 x 12
130 x 12
Dips
bw x 5
bw x 5
15lb DB x 8 (video)
this is some sort of PR at this bodyweight and reps
trademark calf shot at end, your welcomeLast edited by samsont; 01-18-2013 at 09:08 AM.
Recovering fatass
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01-18-2013, 08:16 AM #333
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01-19-2013, 10:02 AM #334
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Back
Widest grip lat pulldown
90 x 10
105 x 10
120 x 10
Meadows rows
25 x 8 each arm
35 x 8
45 x 8
Hammer strength ISO high row
45 x 20 each arm
70 x 20
80 x 20
Hammer strength ISO low row
45 x 15 each arm
70 x 15
45 x 15
Single arm cable curls
30 x 12
40 x 12
50 x 12
Smith machine shrugs
135 x 12 x 8 setsRecovering fatass
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01-20-2013, 05:31 AM #335
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01-20-2013, 09:09 AM #336
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01-20-2013, 10:53 AM #337
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01-20-2013, 10:57 AM #338
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
its nothing out of ordinary i just used to not log it very much. I think back work is supremely important, if it's not sore I'll do something. almost all of my powerlifting has been done a 4 day split of westside or 5/3/1 and I usually hit back at the end of every day. curently i'm trying to get in 2-3 dedicated back days and 2-3 pressing sessions, so I actually think I'm not doing enough back. i'd like a 2:1 pullress ratio
Recovering fatass
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01-20-2013, 12:01 PM #339
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01-20-2013, 01:36 PM #340
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01-21-2013, 01:05 PM #341
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Random cardio/arms
heres what I've done today in 3 different little chances I got between getting some stuff done.
Run/walk intervals did these upon waking up
couple miles
went to the gym before lunch
Arms
curls and extensions. Bunches of them
treadmill
30 minutes walking 2.8mph
went back to gym just now
Elliptical
60 minutes while watching my president on TVRecovering fatass
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01-21-2013, 06:53 PM #342
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Deadlifts
yeah I still lift
Conventional deadlifts
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5
280 x 5
295 x 1
315 x 1
335 x 1
355 x 1 (95% 1rm conv. deadlift) felt fast, like 85% or so
315 x 3
315 x 3
Snatch grip deadlift
225 x 3
225 x 3
Sumo Deadlift
225 x 5
235 x 5
245 x 5
yeaaaahhhh buddddyy ! LIGHTWEIGHT!Recovering fatass
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01-22-2013, 08:06 AM #343
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Chest
...and it don't stop!
Warm up
10 minutes walking treadmill
Incline Bench
45 x 8
65 x 8
85 x 8
105 x 8
125 x 8
145 x 8
165 x 8
185 x 8
Incline DB just a slight slight incline
30s x 8
40s x 8
55s x 8
60s x 20
Pec deck flies
105 x 12
120 x 12
135 x 12
Seated machine press
80 x 20
80 x 20
80 x 20
Bodyweight : 245Recovering fatass
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01-22-2013, 02:32 PM #344
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01-22-2013, 02:57 PM #345
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01-22-2013, 03:29 PM #346
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01-23-2013, 08:53 AM #347
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
building the deadlift
Warmup
10 minutes walking treadmill
Barbell Step ups
45 x 5 each leg
95 x 5
135 x 5
155 x 5
185 x 5
Stiff leg deadlifts use 25's make it harder
95 x 6
115 x 6
135 x 6
155 x 6
Single leg extensions
30 x 15 each leg
40 x 15
40 x 15
40 x 15
Leg curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Single leg press
90 x 12 each leg
90 x 12
90 x 12
forgot to do weighted hypers
in my ear:
Last edited by samsont; 01-23-2013 at 09:17 AM.
Recovering fatass
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01-23-2013, 01:14 PM #348
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Went in to do cardio... ended up in the squat rack
I say "go in, shoot some bball, maybe some abs and get 30 min cardio in"
starts off as 10-20 min basketball. "Hey I forgot to do weighted hypers earliar" and it started from there...
Hyper deadlifts
bw x 10 x 2
45 x 8
65 x 8
75 x 5 x 3
Hey the squat rack is empty lets keep this going
arched back good mornings
45 x 5
95 x 5
115 x 5 x 3
**** IT LETS JUST SQUAT low bar, barefoot no belt
45 x 5
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 5
felt good manRecovering fatass
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01-24-2013, 12:59 PM #349
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Back
flat BB bench tomorrow.. stay tuned
warm up
12 minutes walk on treadmill
widest grip lat pulldowns
95 x 12
115 x 12
130 x 12
Meadows rows
45 x 6 each arm
60 x 6
75 x 6
100 x 6
Dumbbell rows
70s x 5
80s x 5
80s felt super light, i wanted to hit 25 reps or go heavier but my lower back is really fatigued from yesterday and I use a ton of body english to do my DB rows to get a great stretch, so I just shut it down.Last edited by samsont; 01-24-2013 at 01:18 PM.
Recovering fatass
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01-24-2013, 04:42 PM #350
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01-25-2013, 11:07 AM #351
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Bench training
decided to just see how my bench is doing.
Warm Up
10 minutes treadmill walk
Bench Press (middle finger on rings)
45 x 10
95 x 5
135 x 3
185 x 3
225 x 5 easy
no spotter so I just shut er' down
Really happy with how easy/light it felt. I was skeptical because I thought my technqieu would be crappy but It was lightweight
Fast bench (pinkys on rings)
140 x 3 x 8 sets
extremely explosive
Thats all for now. I'm gonna go in tonight and do some bicep and tricep work and cardio instead of going drinkingLast edited by samsont; 01-25-2013 at 01:10 PM.
Recovering fatass
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01-25-2013, 08:54 PM #352
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01-26-2013, 03:29 AM #353
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01-26-2013, 07:07 AM #354
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
Deadlifts
Buddy went in today to bench, I been helping him and had him setup to hit a rep PR today. He ****ing crushed 165 for 10 (hit 165 for a hard 6 2 weeks ago) and then got him to do some work @ 185x3 x 2 and then some high rep **** after.
his progress got me amped but, what Was gonna be a speed deadlift day turned into.... well, you'll see..
Warm up
10 minute walk treadmill incline
Conventional deadlift
135 x 5
185 x 5
225 x 3
225 x 3
225 x 3
315 x 5
405 x 1 30 lb PR
Deficit deadlift
135 x 10
**** it i'm done! LOLRecovering fatass
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01-26-2013, 08:06 AM #355
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01-26-2013, 08:42 AM #356
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,955
- Rep Power: 4798
haha! thanks bro and thanks for following.. that back work and tons of quad work (including the entire nov/dec squat cycle of high bar oly squats) has paid off. Also being leaner helps leverage.
yeah man, thats all everyone says "you got like 20lbs more in you".
Honestly the bar is so badly smoothed out and unknurled i surprised myself that I could pull that without any chalk or straps. I'm really pumped up probably buy some straps this week even though I'm broke/poor/have holes in my shoes, see what I can pull with straps... maybe just for the fact I could probably be doing work sets with 365+.
i so exciteRecovering fatass
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01-26-2013, 09:23 AM #357
If you can't afford straps.
I have seen people use seatbelt straps. The old bill starr DIY haha.
If you have any sort of nylon straps from a duffle bag floating around you could make something of it.
But I have to assume a local store has a pair for like $5.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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01-26-2013, 09:29 AM #358
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01-26-2013, 10:00 AM #359
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01-26-2013, 11:04 AM #360
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