Legs:
Deadlifts:
455x4
455x4
455x4
405x5 no belt
Box Squats:
285x3
305x3
325x2
DB Lunges:
60x10
60x10
Single Leg Leg Curl:
75x8
75x8
75x8
Seated Calf Raises:
140x12
140x12
140x10
140x10
Calf Machine:
495x8
495x8
495x8
[Comments]: An okay session. I didn't expect it go very well since the diet/sleep wasn't the greatest this weekend. I got through it though and looking forward to the next DL session.
Thanks bro, good to have ya back. I hope the vacation was fun/relaxing for ya.
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03-23-2014, 08:29 PM #301The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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03-23-2014, 08:55 PM #302
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03-23-2014, 09:01 PM #303
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
Great leg training man, and nice deadlifts--similar to what I did during last conventional deads. What height is the box you're using for box squats? Funny thing--I was just planning on doing box squats tomorrow (haven't done it in like a year).
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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03-23-2014, 09:09 PM #304
Thanks man, trying to hold onto as much strength as possible as I lean out a bit.
I'm actually not sure of the height of the box to be honest. It's the lowest box at the gym puts me below parallel so it works for me. I may have to stack some plates at the next gym I signup at to do this exercise, or just switch to some pause squats.
tear up those box squats tomorrow!Last edited by Kcabo; 03-23-2014 at 09:17 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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03-24-2014, 08:20 AM #305
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03-24-2014, 09:58 AM #306
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03-24-2014, 11:01 AM #307
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03-24-2014, 04:09 PM #308
Push:
BB Flat Bench:
295x5
295x5
295x5
295x5
Incline DB Press:
110x6
110x6
110x5
110x4 Failed on 5 here, was kinda pissed off so I did another set with 100 for some more volume.
100x8
Incline Cable Flys:
60x10
60x10
60x8
60x8
DB Overhead Triceps extensions:
105x8
105x8
105x7
Pushdowns:
150x12
150x10
150x10
150x10
[Comments]: Davis I snapped a sagittal plane shot here of my bench so you can take a look - it was about the best angle I could manage given the bench I was on today.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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03-24-2014, 05:11 PM #309
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575132
Looks really good man. It may be the change of angle of your shoulder when the bar moves over your chest, but it looks like your shoulders might get pulled out a little during liftoff. Really common when someone random gives you a liftoff and lifts it higher than your arms fully extended. You could work in some more leg drive, but that is pretty difficult to do correctly IMO. I practiced it for at least 6 months and never quite got it. I could do it, but always had a hard time keeping my butt planted.
Overall probably better raw form than mine. Straight beast status man.Experience, not just theory
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03-24-2014, 05:17 PM #310
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03-24-2014, 06:04 PM #311
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03-24-2014, 08:56 PM #312
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
Nice push session dude. You missed the 5th rep with the 110s-was it because you didn't rest enough between sets? I know you could crush that weight on DB Inclines.
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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03-25-2014, 02:35 PM #313
Pull:
DB Row:
120x8, 6, 6
Pull ups:
BWx10x3
Cable lateral raises:
40x12x4
DB curls:
40x8x4
Face pulls:
70x12
70x10x3
Shrugs:
265x8x3
Hammer Curls:
40x8
45x8x2
Decline sit ups
15x2
Comments: on mobile. Internet has been shut down since im flying east tomorrow. Not sure how you do a lot of your posting on mobile Lucifer this sucks. Ill try to catch up with you guys this weekend - enjoy your week and stay safe.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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03-25-2014, 02:38 PM #314
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03-29-2014, 02:18 PM #315
Legs:
Deadlifts:
455x4
455x4
455x4
495x1
Pause Squats:
275x4
275x4
275x5 Guy actually at the gym actually gave me some tips on my form and helped me out here, I was actually stronger on the final set.
Back Extension:
200x8
250x5
250x4
BB Lunges:
135x8
155x6
Seated Calf Raises:
140x10
140x10
Hack squat for Calves:
2 plates, 3 sets of 10
[Comments]: not a bad session at the new gym. Familiarizing myself with everything and getting back into the grind. Felt really good to get back into it. I decided to start with DLs instead of squats today since that's currently my favorite lift I forgot to hit up some leg curls, oh well. I'll try to catch up with you bros soon. Moving 3,000 miles is a major hassleThe more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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03-30-2014, 11:13 AM #316
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03-30-2014, 11:21 AM #317
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03-30-2014, 04:38 PM #318
Push:
BB Flat Bench:
295x5
295x5
295x5
315x3
Incline DB Press:
110x6
110x6
110x5
Cable Crossovers:
35x10
35x10
35x10
35x8
DB Overhead Triceps extensions:
110x6
110x6
110x6
Pushdowns:
72.5x10
72.5x10
72.5x10
72.5x10The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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03-30-2014, 04:40 PM #319
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04-01-2014, 02:26 PM #320
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
Solid bench press session, especially considering all the stuff going on with your recent schedule.
Does your new gym have 115 lb dumbbells? Because if they do, I think you are ready to move up for work sets with these--you have been pretty consistent with killing it with the 110s.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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04-08-2014, 09:11 PM #321
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04-08-2014, 09:15 PM #322
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04-08-2014, 10:12 PM #323
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04-08-2014, 10:21 PM #324
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05-28-2014, 03:19 PM #325
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05-29-2014, 01:02 AM #326
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06-02-2014, 06:03 PM #327
Sorry guys, I was getting situated at home and scaling back the training a bit. A break from this forum is never necessarily a bad thing either ha.
I'm still trying to get situated and set up a routine that I can stay committed to. I've been training roughly 4 days a week but haven't been pushing it as hard as I was. I may get back to logging soon, but for now I'll just try to catch up with you guys in yours.
Some recent sessions on the big 3's include 455x4 DL's, 315 for triples on bench, and 365lb squats for 4, so not too bad.
It's hard to stay away for too longThe more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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06-02-2014, 08:20 PM #328
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06-02-2014, 11:27 PM #329
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06-03-2014, 06:38 PM #330
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
Originally Posted by Kcabo
Have you found a good gym in your new area, or are you still browsing around?USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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