I'll wear a loose belt every now and again to make sure I'm activating like I'm supposed to but generally no belt unless Deadlifting at all or squatting near 400. Most days last nearly an hour to an hour and a half.
I just feel like I have to do some free squats at the end for ROM (I go way lower than the box)
Everything is hectic here, once we bury Officer Lang this week things will slowly get back to normal. Her four kids are going to have the worse Christmas ever and I hurt for that reason. Anyway Merry Christmas sorry to babble about IRL stuff carry on.
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Thread: Memcop's WJ
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12-18-2012, 09:26 PM #721Homerotic Modulator, Envious of Idiocy
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12-18-2012, 09:44 PM #722
I asked, my apologies -- I just know it can be tough, but can't imagine stepping in any of your shoes. It's going to be a less-than perky Christmas for all, and we still have the ignorance of this Friday to get through. Stay safe, srs.
Alright; got the somber stuff out of the way. Back to picking stuff up and setting it down.
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12-18-2012, 10:38 PM #723
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12-20-2012, 08:11 PM #724
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps 205lbs
Hypertrophy pulling movement: chins
3 sets of 12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 145lbs
Hypertrophy pulling movement: Shrugs
2 sets of 15 reps slow controllled 80lb dbs
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 reps 145lbs
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps 70lbs
Hypertrophy shoulder movement: Upright rows (cable)
3 sets of 15 reps 55lbs
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
25lbsx15
30lbsx15
25lbsx15
Cal 1,874
carb 136
fat 87
pro 146
IF window 7pm-9pm workout at 8am sleep 11am-4pm.Last edited by memcop; 12-20-2012 at 08:34 PM.
Homerotic Modulator, Envious of Idiocy
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12-20-2012, 08:16 PM #725
comparing for inconsistency
*bent rows move to 255 on power days, check if 3 sets of 5 can be done with good form
*replace weighted pull ups/rack chins with volume pullups/chins 3x12 both days
*move to BB flat bench start at 270x3x3
*80lbs DBs on seated shoulder press power, 70 on hypertrophy day
*cambered curls 105lbs
*JM press try clustering 205 for 3 sets of 4
*log calories/macros and cardio everyday!!Last edited by memcop; 12-20-2012 at 08:30 PM.
Homerotic Modulator, Envious of Idiocy
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12-20-2012, 08:32 PM #726
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12-20-2012, 08:37 PM #727
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12-22-2012, 03:25 AM #728
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 225lbs
Hypertrophy pressing movement: Hack squats
12x325
8x325
9x325
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps machine
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps 190
Hypertrophy curling movement: seated ham curls
4 sets of 12reps
Hypertrophy calf movement: Donkey calf raises
4esets of 15 reps whole stack
Hypertrophy calf movement: Standing calf raises
3 sets of 15-20 repsHomerotic Modulator, Envious of Idiocy
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12-22-2012, 07:59 AM #729
Looks like some good ole PHAT going on. LOVE IT!
Sorry to hear about more unpleasant evens memcop stay strong man and let us know if you need anything. Don't feel bad about talking about it if you need to. It's healthy and we all need to vent frustrations somehow.Only a life lived for others, is a life worthwhile.
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12-22-2012, 08:11 PM #730
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12-22-2012, 08:18 PM #731
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 85lb DB
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 10 reps 90lb DB
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps two plates
Hypertrophy fly movement: Incline cable flyes
2 sets of 15 reps 25lb
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 12 reps (machine 125lbs)
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12 reps 20lbs
Hypertrophy curling exercise: Standing Cable curls
2 sets of 15reps 55lbs
Hypertrophy extension exercise: Seated tricep extension with cambered bar
120x6
100x12
100x12
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps 55lbs
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15 reps 30lb
Walked 20 minutes about 1.5 miles
1,668 total cal
p123
c157
f69Homerotic Modulator, Envious of Idiocy
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12-24-2012, 04:08 AM #732
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12-24-2012, 05:53 AM #733
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12-24-2012, 07:22 AM #734
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12-26-2012, 09:40 AM #735
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12-26-2012, 09:41 AM #736
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12-26-2012, 11:26 AM #737
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12-26-2012, 11:55 AM #738
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12-26-2012, 01:11 PM #739
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12-26-2012, 01:13 PM #740
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12-26-2012, 01:18 PM #741
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12-26-2012, 10:58 PM #742
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12-27-2012, 03:54 AM #743
http://www.halhigdon.com/training/50...acing-Distance
Check out some of these plans. I followed his marathon training plans and read his book. They worked great for me.Nutrabolt Lead Company Rep
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12-27-2012, 07:52 PM #744
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 205lbs
Hypertrophy pulling movement: CG pull-ups
3 sets of 12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 145
Hypertrophy pulling movement: Dumbbell rows
2 sets of 12 reps 75lbs
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 with 145lbs
Hypertrophy shoulder movement: Seated dumbbell presses
2x10 75
1x9 75
Hypertrophy shoulder movement: Upright rows (cable)
2 sets of 15 reps 55lb
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
12 at 30lbs
15 at 25lbs
15 at 20lbs
Walked 20 minutes Post workout
cal total 1707
p155
c109
f68Last edited by memcop; 12-27-2012 at 08:09 PM.
Homerotic Modulator, Envious of Idiocy
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12-28-2012, 01:13 AM #745
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12-28-2012, 01:50 AM #746
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12-28-2012, 05:21 AM #747
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12-28-2012, 06:31 AM #748
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12-28-2012, 08:33 AM #749
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12-28-2012, 08:42 AM #750
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Box/Free Squats
3 sets of 6 reps with 225 and free speed squats x3 between Box sets
Hypertrophy pressing movement: Trap bar DL
3 sets of 8 325lbs
Hypertrophy extension movement: Leg extensions
3 sets of 20 reps 175
Hypertrophy curling movement: Seated leg curls
3 sets of 20 reps
Did a PT hip friction exercise to strengthen in all directions. Spicy
Ran 15 minutes threw some sprints in at the end. 6 at about 40 yards
macrosHomerotic Modulator, Envious of Idiocy
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