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Type: Posts; User: Gopack2

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    Madison

    Madison, WI...I typically workout at Ford's Gym or Anytime Fitness.
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    11-29 off day 11-30 Workout (Back) DL 1x3...

    11-29 off day
    11-30 Workout (Back)

    DL 1x3 425 455

    Speed DL 5x3 375

    Quad Circuit
    Straight Leg DL 3x8 235
    Rev. Grip Lat PD 3x8 145
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    11-28 Workout BB Squats 2x8 310 Russian Twist...

    11-28 Workout
    BB Squats 2x8 310
    Russian Twist 3x10 35

    Smith Machine Overhead Press 3x10 135
    Fr. Squat 3x10 135, 145, 145

    Ham Curls 3x10 85
    CCO Lat Raise 4x10 5, 5, 10, 10
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    Sticky: On 11-07-10, I pulled 425 as my max and yesterday...

    On 11-07-10, I pulled 425 as my max and yesterday after doing the Ed Coan DL Program consistently, I pulled 425 for 3 reps then maxed at 455. New PR!! The program is awesome...I am sure the gains...
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    Took 3 days off for Thanksgiving and was...

    Took 3 days off for Thanksgiving and was definitely missing the gym. Most of my lifts, especially the big 3 are improving every week so I am loving this program right now.

    11-27 Workout Chest and...
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    11-22 2 mile run outside 11-23 Back, light...

    11-22 2 mile run outside

    11-23 Back, light chest

    DL 1x2 410

    Speed DL 6x3 335

    Quad Sets
    Straight Leg DL 3x8 235, 240, 240
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    11-21 Workout Legs, Shoulders Superset...

    11-21 Workout Legs, Shoulders

    Superset
    Squat 2x8 295
    Russian Twist 3x8 25 lb db

    1 Arm Db Mil. Press 3x6 60, 70, 75

    Max out Fr. Squat 255
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    11-20's Workout Superset BB Bench 2x8 235...

    11-20's Workout
    Superset
    BB Bench 2x8 235
    Front Wide Grip lat Pulldown 3x6 160

    Superset
    Close Grip Bench 2x8 205
    Seated Row 3x15 105, 110, 120

    Inc. Bench 2x8 170
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    11-18 Workout Bi's and Tri's didn't have my...

    11-18 Workout Bi's and Tri's didn't have my workout notebook but I will try to remember it all

    Superset
    1 arm tri push down front 2x12 25, Reverse 2x12 20
    1 arm cable curl 4x12 30

    Superset ...
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    11-17 Workout Shoulders Maxed on Standing...

    11-17 Workout Shoulders
    Maxed on Standing Mil. Press 185...Could use some work.

    Superset
    Parallel Grip Chins 3x10
    Standing Mil. Press 3x6 135, 145, 145

    Superset
    Db Shrugs 3x12 215
    1...
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    Back and light chest day Weight 216 Back day...

    Back and light chest day Weight 216
    Back day
    DL 1x2 385 Felt good went up easy

    Speed DL 8x3 315

    3 circuits of quad sets
    Stiff leg deads 3x8 225, 235, 235
    Bent Over Row 3x8 100
    Rev....
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    Sticky: Back day DL 1x2 385 Felt good went up easy ...

    Back day
    DL 1x2 385 Felt good went up easy

    Speed DL 8x3 315

    3 circuits of quad sets
    Stiff leg deads 3x8 225, 235, 235
    Bent Over Row 3x8 100
    Rev. Grip Lat Pulldown 140, 140, 145
    Arched Back...
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    2nd week of Ed Coan's Squat peaking cycle 2x10...

    2nd week of Ed Coan's Squat peaking cycle 2x10 280 and threw in these other lifts

    Tonite's Workout: Legs, Biceps

    Superset
    Squats 2x10 280
    Inc. Hammer Curls 3x10 35, 35, 40

    Power Cleans 2x5...
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    Tonite's Workout: Legs, Biceps Superset...

    Tonite's Workout: Legs, Biceps

    Superset
    Squats 2x10 280
    Inc. Hammer Curls 3x10 35, 35, 40

    Power Cleans 2x5 205 1x1 235

    Superset
    Hamstring Curls 3x10 70, 80, 85
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    Finally getting around to updating my journal....

    Finally getting around to updating my journal. Friday was an off day.

    Saturdays Workout

    Superset
    BB Bench 2x10 225
    Front WG Lat Pulldown 3x10 100, 105, 110

    Superset
    Close Grip Bench 2x10...
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    Weight 213.8 Today I maxed out on cleans and...

    Weight 213.8
    Today I maxed out on cleans and then did some Cardio.

    Power Cleans: Warm up bar x a lot, 135x10, 225 easy, 255 fail, 245 new PR. 185x4, 205x4, 215x4, 225x3

    10 mins hiit on...
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    Hammi's were real tight all day from the deads. ...

    Hammi's were real tight all day from the deads.
    Got a pretty good shoulder workout in tonite followed by 20 mins of cardio on the eliptical.
    Workout:
    Superset
    Seated DB Press 3x12 65, 65, 65 for...
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    Sticky: Todays Workout: Ed Coan Peaking Cycle Squat...

    Todays Workout:
    Ed Coan Peaking Cycle Squat Routine
    275x2x10

    Coan/Phillipi 10 week dl routine

    Deadlift (75%): 1x2 @ 365 lbs 
Felt Easy

    Speed deadlift (60%): 8x3 @ 290 lbs 1st 6 sets mixed...
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    Yesterday was an off day. Didn't do much workout...

    Yesterday was an off day. Didn't do much workout wise. Just pull ups. 1x13

    Todays Workout:
    Ed Coan Peaking Cycle Squat Routine
    275x2x10

    Coan/Phillipi 10 week dl routine

    Deadlift (75%): 1x2...
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    11-7 Workout

    Day 2 Weighed 214.4
    Don't think I ate enough in the morning or drink enough water today.
    Probably should have done legs today but I will hit them hard a couple days later this week.
    Todays...
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