Tues
Squats
Just did I light squat training today. I didn't feel to flexible tonight so I didn't go to heavy and focus on depth. No video forgot camera. Nothing great to see anyway.
Squat
135 x 10
225 x 5
315 x 3
365 x 3 added belt
405 x 2
315 x 5
Front Squat (beltless)
225 2 x 5
Assistance
Leg extension 4 x 12
Abs 4 x 20
Seated leg curls 3 x 8
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01-22-2013, 05:30 PM #151
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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01-22-2013, 05:42 PM #152
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01-22-2013, 05:54 PM #153
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01-22-2013, 06:00 PM #154
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
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01-22-2013, 07:13 PM #155
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01-22-2013, 07:51 PM #156
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
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01-23-2013, 02:57 AM #157
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01-24-2013, 06:18 PM #158
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Thur
Well going into my bench workout my weight was 250. At this rate I will lifting in the 242 class if I don't get on my eating game. About my bench session it felt heavy and I felt weak. I did all my pressing without an arch to help keep my butt on the bench.
Bench
95 x 5
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
280 3 x 3
225 2 x 5 CG Paused
Assist
Triceps push downs 4 x 10
Hammer curls 10,8,6
Incline bench 3 x 10 135
Skull crushers 3 x 8Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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01-27-2013, 06:27 PM #159
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Sat
I wasn't feeling deads on Sat. I was planning on doing heavy triples but that didn't go as planned. I am going to go back to my regular programs next week.
Deadlift
1 x 10 135
1 x 5 225
1 x 3 315
1 x 3 405
1 x 1 455 heavy
1 x 1 495 very heavy
Assist
Bent over Rows 3 x 8
Power cleans 3 x 8
Lat pull downs 3 x 12Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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01-27-2013, 06:38 PM #160
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Sun
Today I felt better getting back to my old self. I think that I will keep my weekend session like this with the type of volume for my overhead/light bench day.
Decline Bench (Pinkies on rings)
1 x 10 135
1 x 10 185
1 x 10 225
5 x 2 275
Axle strict press
1 x 8 90
1 x 5 110
Axle clean and press
1 x 3 140
1 x 3 160
1 x 3 180
Bench
2 x 8 230Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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01-29-2013, 06:27 PM #161
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Tues
It was a pretty good squat workout. I feel more flexible today than I have in a while squatting. I think in the next coming weeks it will be time to turn it up on my squats.
Squat
1 x 5 135
1 x 5 225
1 x 3 315
1 x 2 405
1 x 2 425
1 x 1 455
Front Squat
2 x 5 225
1 x 1 315
1 x 1 335
Assist
Leg extension 3 x 8
Standing calf raises 3 x 10Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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01-29-2013, 06:30 PM #162
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01-30-2013, 02:08 AM #163
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01-30-2013, 07:34 AM #164
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
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01-30-2013, 07:38 AM #165
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
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01-31-2013, 05:48 PM #166
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Thur
It was a good workout tonight my shoulders didn't feel that bad during my training. No video today.
Bench
1 x 10 95
1 x 5 135
1 x 5 185
1 x 3 225
1 x 3 245
1 x 2 275
1 x 1 295
1 x 1 325
3 x 3 275
2 x 10 225
Assist
Push down 3 x 10
Machine iso incline 3 x 8
Behind the neck press 3 x 8
Front raises 3 x 10Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-02-2013, 02:34 PM #167
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Sat
This session everything felt heavy and slow. It was probably because i worked a double yesterday. Unexpected doubles are the worst. Time to get stronger.
Deadlift
Warm up
4 x 4 385
2 x 2 440
1 x 10 385
Ass.
Low Rows 3 x 8
Bent over row 3 x 8Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-03-2013, 04:36 PM #168
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Sun
Quick workout. Shoulders killing me.
Decline Bench
2 x 10 135
1 x 10 225
1 x 5 245
1 x 3 275
1 x 3 295
1 x 3 315
Strict Over Head Press
2 x 5 95
2 x 5 135
Bench
4 x 3 225 (Paused)
4 x 3 225 (TNG)
My right shoulders was on fire after this. I expect this since my two bench days are so close together.Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-04-2013, 05:22 AM #169
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02-04-2013, 06:14 AM #170
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02-06-2013, 07:38 AM #171
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Tues
I was planning on checking my depth on my squats opener tuesday. However went to record and no memory card so that didn't happen. Took it easy and tried wraps on my last set of squats. I still don't like the way they feel but I may keep trying them and use wraps for the meet. I tried to see how my grip was so I did DO axle deadlift. It was a random workout.
Squat
1 x 5 135
1 x 5 225
1 x 5 315
1 x 3 365
1 x 1 405
1 x 1 425 wraps
Axle deadlift (Double over)
2 x 5 110
1 x 5 200
1 x 3 290
1 x 1 380 Came up easy. Holding it at the top could feel my grip slipping.
Front Squats
2 x 5 135
1 x 5 225
1 x 1 315
Assist
lying leg curls 3 x 8Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-07-2013, 06:27 PM #172
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Thurs
Bench today was bad. I planned on doing up to 350-365. When I did 315 for one it harder than I wanted and my left shoulder felt funny bring the weight down. I decided to have 335 videoed so I could see if it was my set up or just in my mind. When I was bring down the weight with 335 almost down to my chest it felt like my left shoulder dislocated. I was able to still press it up but it hurt. I think I need to tone down my benching and over head work for awhile to get back on track. I was able to manage two PRs on the night but it was mainly because I was mad. I should be happy that my bench has come a long way.
Bench
1 x 5 95
1 x 5 135
1 x 3 185
1 x 2 225
1 x 1 275
1 x 1 315
1 x 1 335
1 x 15 225 PR
Incline Dumbbell bench
1 x 8 65
1 x 8 80
1 x 6 90 PR
Assistance
Low Rows 3 x 8
Tricep extension 3 x 8Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-07-2013, 07:06 PM #173
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
Don't be getting hurt man!!! That's the chance you take when you're pushing big boy weight
Better Body Sports
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**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
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02-08-2013, 05:24 AM #174
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02-09-2013, 06:53 PM #175
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Fri
So Friday I realized that this week was just an off week. I was tired after my first working set of deadlifts. All of my workouts this week I wasn't completely focus. Need to go back sticking to my plan I had for the day.
Deadlift
Warm up
4 x 4 385
1 x 2 440
1 x 2 495 +3 shrugs
1 x 10 385 (I was gassed after the first 4)
Assistance
iso Rows 4 x 8
Leg extensions 3 x 10Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-10-2013, 10:42 AM #176
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Sun
trying to keep to my word and go easy on over head and bench. I took out my light bench and incline today. Just did some over head and assistance work and called it a day. No video of OHP. I never think to video it because I am not a great presser.
Strict axle press
1 x 5 70
1 x 5 90
1 x 5 110
1 x 3 130
1 x 2 150
1 x 2 180
2 x 0 200
Assistance
Tricep push downs 5 x 12
Super set
Dumbell curls 3 x 8
klokov press 3 x 8Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-13-2013, 07:29 PM #177
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Wed
My squat day was push to today because of work. I am still trying to feel my depth at 405 and up. Its a mental thing when ever I hit 405 I start cutting it high. 365 I can go ATG without thinking about it. Video my last 2 sets to check my depth. My abs are feeling very weak so I am going to start hitting them hard again.
Squat
1 x 5 135
1 x 5 185
1 x 5 225
1 x 5 275
1 x 3 315
1 x 3 365
1 x 2 405
1 x 2 425
Assistance
abs
cardioSponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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02-14-2013, 03:02 AM #178
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02-14-2013, 06:33 AM #179
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
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02-14-2013, 06:16 PM #180
- Join Date: Oct 2009
- Location: Burlington, North Carolina, United States
- Age: 41
- Posts: 438
- Rep Power: 407
Thur
It was a better bench day today. I missed one rep which was because I got out of the groove. Think I will go back and forth with TNG and Paused reps before I go completely paused before the meet.
Bench
2 x 5 135
1 x 3 185
1 x 3 225
1 x 2 245
1 x 1 275 Paused
1 x 1 295 Paused
1 x 2 315 Paused
1 x 2 315 (Second rep was assisted got out of the groove) Paused
Incline Bench
1 x 5 135
1 x 5 185
1 x 5 225
Assistance
Tricep extensions 3 x 10Sponsored by ME.
Training Log
http://forum.bodybuilding.com/showthread.php?t=147665393
YouTube Channel: Kemal Carmon
*****://www.youtube.com/user/ncblackrhino
http://benchblokz.com/
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