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  1. #61
    Registered User SonOfDoom's Avatar
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    Tue

    Speed bench

    10 triples with double looped bands, from 95, 135, 185 then back to 135

    Foam roller on chest, narrow grip board presses
    315x5
    405x5
    405x2 Crappy lift offs, wasted a lot of energy. Good sets though. Zero elbow pain. Thanks Dustin!

    Chest supported rows
    2 plates x 20
    4 plates x 5
    6 plates x 15
    Tried another set, couldn't even get a rep after the previous set.

    Bent over laterals
    35s x 10
    45s x 10
    55s x 10

    Arnold dumbbell presses
    30s x 10
    60s x 10
    70s x 10

    Dumbbell hammer curls, 70s x 10. Just COMPLETELY wiped out after this workout. Just ran out of No-Xplode, so the last two workouts have been rough.
    I love you Jesse Marunde

    Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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  2. #62
    Registered User SonOfDoom's Avatar
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    Wed

    Max lower

    Close stance arched back good mornings

    145x10
    235x3
    325x3
    415x2 Not great
    420x3 That's better. I texted a friend that I did 420x3 and he bragged that he did 365x8, so that pissed me off like crazy so...
    465x2 Hahaha I win. Put a belt on for this set though. Face was about to explode from the pressure at the bottom of each rep though.

    Wide stance stiff leg arch back deads, previous PR was 405
    225x1
    315x1
    425x1 PR
    455x1 PR. Awesome. Hams WAY stronger.

    Leg press
    7 plates (per side) x 10
    9 plates x 5
    12 plates (with light knee wraps) x 14 reps. Missed the 15th rep and my spotter was busy picking his ass so the whole f-cking thing came down and crushed me. Thank God there was one final stopper at the bottom so I didn't DIE under the whole thing. Had some pain in R rib area for a few mins but it went away. It's ok though, while he was standing over me asking if I was ok, I took my towel and snapped him right in the nuggets with it. Bulls eye.

    Roman chair extensions
    Bodyweight x 10
    Holding a 45 and a 25 x 13 reps then the 25 slipped so I finished the 20 rep set with just the 45.
    One last set with 2 35s (problem solved, same weight) for 20 reps. Burned like PURE HELL. Big time PR. Hams are turning into steel cords.

    Grip work with a buddy, plate pinches, grippers, rolling thunder.

    Finished with some roll out abs with a barbell.
    Last edited by SonOfDoom; 05-13-2009 at 02:25 PM.
    I love you Jesse Marunde

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  3. #63
    Endorphin Junkie dopamine72's Avatar
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    One of the best workout logs I have seen, love the you tube videos, that bench press was incredible. keep up the good work. repped.
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  4. #64
    Registered User SonOfDoom's Avatar
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    Thanks dude!!!!!!
    I love you Jesse Marunde

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  5. #65
    Registered User SonOfDoom's Avatar
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    SonOfDoom is offline
    Fri

    Max effort upper

    Seated military press. Previous best lift was 255

    Barx50 different grips to warm up
    135x10 Felt sluggish with wider grip
    185x1 Flew up with narrower grip
    225x1 Flew up
    275x1 Flew up (20lb PR)
    300x0 Just got stuck at bottom
    280x0 Got stuck again oh well. Blew my load trying 300. Go big or go home though, right?

    Lying dumbbell triceps
    30s x 10
    50s x 10
    60s x 6
    55s x 6
    50s x 6
    45s x 6 Just kept burning out after 6 reps. Triceps SUPER pumped and cramping

    One arm low pulley rows
    1/3 stack x 10 each arm
    2/3 stack x 10
    Almost full stack x 5

    Arnold presses (dumbbells)
    60s x 5
    80s x 5
    100s x 4

    1 set of pressdowns with whole stack, 12 reps

    Dumbbell laterals thumbs up with 1 second pause at top of each rep
    25s x 10
    30s x 10 Not much weight but after everything else, shoulders were on fire for 20 min after this. Could hardly wash my face after training because arms and delts were so engorged with blood.
    I love you Jesse Marunde

    Jesse: you too! in a totally macho, swords and axes, round house kick, bloody forearms and max squat kind of way!
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  6. #66
    Registered User SonOfDoom's Avatar
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    Tues

    Speed lower

    Straight leg powercleans (muscle cleans)

    155x1
    205x1
    220x1 (feeling like nothing so far)
    250x1
    270x1
    280x1
    280x1
    250x1 Everything felt AWESOME with these. Double overhand non-hook grip, grip felt like a vise too. Great explosive work.

    GHRs, 4 sets of 5, negatives with assisted positive reps

    2x20sit ups on foam roller on bench. Abs burning like crazy.

    One more set of 5 on GHRs just to finish up.

    3 sets per hand with a CoC #1 gripper, holds for time with just ring and pinky. Getting those small fingers stronger could be the key to unlocking a real strong grip in me.
    Last edited by SonOfDoom; 05-19-2009 at 02:08 PM.
    I love you Jesse Marunde

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  7. #67
    Registered User SonOfDoom's Avatar
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    SonOfDoom is offline
    Wed

    Speed upper

    Flat bench with doubled green bands

    95x3 for 10 sets

    Flat dumbbell bench
    100s x 5 warmup
    150s x 4 Got out of the groove and just got stuck
    100s x 17

    Tricep pressdowns with rope, half stack x 12 just to finish them off

    Hammer strength high rows
    2 plates per side x 10
    4 plates x 10
    5 plates x 10, hard set, leaning back on the last few to get them

    Dumbbell upright rows
    60s x 10
    90s x 15

    Couldn't even lift arms up after this.

    Didn't look like much of a workout on paper but I was on the verge of puking thru most of it. Not a lotof sets but I go totally ape on my couple work sets per muscle.
    I love you Jesse Marunde

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  8. #68
    Registered User SonOfDoom's Avatar
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    Fri

    Heavy lower

    Deadlifts standing on a 6" box, beltless. Previous PR on these was 640, haven't done these in forever. Hams were still wrecked from GHRs 3 days ago but let's see how this goes.
    Weights are weird because I used giant powerlifting collars, 5lbs each.

    145x15
    325x1
    505x1
    595x1 Like nothing
    665x1 25lb PR. Had to hitch a bit at the top but when I did 640 way back when I hitched way more on that one so I know I'm at least 40lbs+ stronger on this lift. http://www.youtube.com/watch?v=AU7Xh...e=channel_page

    Was walking back and caught my foot on this POS piece of plastic sticking up from the floor tiles and twisted my ankle, but it only hurt for a few mins. Just walked it off. I'm fine. Told the management tho, that's some BS.

    Leg press
    7 plates per side x 5
    10 plates per side x 5
    Add knee wraps. (L) knee bugging me still.
    14 plates per side x 15. Felt very solid. Legs pretty blasted after this one. PR.

    Standing lat machine abs, facing away
    4 sets of 5 hard reps. Abs ripped up after these.
    Last edited by SonOfDoom; 05-22-2009 at 04:54 PM.
    I love you Jesse Marunde

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  9. #69
    Registered User SonOfDoom's Avatar
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    Sun

    Max upper

    Overhead press outs, top 1/3 ROM

    135x10
    225x1
    275x1
    305x1
    335x1
    365x1
    405x1
    440x1 Had it off the pins but it went backwards and I couldn't get it up again (story of my life)

    Lying dumbbell triceps
    45s x 10
    65s x 8 (pr)
    Giant fat lady got on my bench while I was resting so I let her have it.
    55s x 10
    45s x 10

    Chest supported rows. Was at LA Fitness today and their row machine has different leverages so the same weight feels a lot heavier.
    3 plates x 10
    5 plates x 5
    7 plates x 3
    6 plates x 10

    Rear delts on pec dec
    2 sets of 20 reps with mid stack

    1 set of 10 reps reverse grip preacher curls on EZ curl bar.
    I love you Jesse Marunde

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  10. #70
    Registered User SonOfDoom's Avatar
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    Tues

    Speed lower

    Speed box squats with bands
    135x2
    225x2
    315x2
    365x2
    405x2
    455x2
    455x2
    405x1 Felt slight groin strain, no big deal, just didn't warm up as well as I should have

    Speed pulls from 14" with reverse bands
    315x1
    405x1
    495x1
    545x1
    545x1
    545x1
    495x1 from floor. SUPER fast. These felt awesome.

    Roman chair extensions
    Bodyweight x 10
    Hold 2 45s x 15 Hams about to blow off the back of my legs (PR)
    Hold 2 45s x 15, drop the plates, 5 more reps bodyweight. Hams on FIRE.

    Situps on bench with foam roller in back, 3 sets of 20 (PR) Abs feeling way stronger

    Fixed axle grip hangs
    55 sec, then 30 sec before I felt a little pinch in R forearm flexors so I gave it up. Very hard grip work.
    Last edited by SonOfDoom; 05-26-2009 at 05:47 PM.
    I love you Jesse Marunde

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  11. #71
    Registered User SonOfDoom's Avatar
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    Thurs

    Speed upper

    Speed flat bench narrow grip with heavy bands

    Barx3
    95x3 for 5 sets
    145x3 Bar moving too slow even with this weight with all the band tension
    95x3 for a few more sets


    Standing barbell overhead triceps
    45x40
    145x10
    195x3
    235x5 HUGE PR, this was my MAX a few months ago
    200x8

    Lat pulldowns, steel bar wide grip
    Half stack x 10
    Full stack plus extra weight x 15 (PR)
    Close grip palms in x 10

    Various dumbbell laterals and crucifix holds with 30-40lbs a hand

    Superset with V-handle pressdowns and rope cable curls, 2 sets of 10-20

    So wiped out after this! I went ape on the weights today, there's still a couple dumbbells stuck in the ceiling...
    I love you Jesse Marunde

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  12. #72
    Registered User SonOfDoom's Avatar
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    Events

    Conans, bunch of sets up to 800, felt great.

    Barrel carry, bunch of sets.

    GHRs 4x10
    I love you Jesse Marunde

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  13. #73
    Registered User SonOfDoom's Avatar
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    Mon

    Max upper

    Close grip floor press. Previous PR = 370

    145x10
    275x1
    325x1
    385x1 Easy (15lb PR)
    405x0 Got stuck halfway, very close
    395x1 (25lb PR)

    Front squat lockouts/supports
    265
    355
    445
    525
    625
    Add belt
    715
    815
    905, hold 5 seconds

    Lying tricep dumbbells
    35s x 10
    50s x 10
    70s x 8 (pr)
    60s x 5
    50s x 10

    Chest supported rows
    4 plates x 8
    6 plates x 3
    10 plates (WAY too heavy), just unracked twice ad tried a 1" rom rep.. fail. Just wanted to see what my absolute limits are on this.
    6 plates x 10

    Rear delts on pec dec, 4x10

    One arm dumbbell clean and press
    100 x 1 each arm
    160 x 1 each arm, felt fine. 160 is on my press medley so just wanted to do this once.
    I love you Jesse Marunde

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  14. #74
    Registered User SonOfDoom's Avatar
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    Wed, bodyweight 324

    Speed lower

    Started with reverse hypers

    360x10 for 8-10 sets, I lost count. Just really blew up the posterior chain.

    Went to gym

    Powercleans
    165x2
    215x2
    255x1 for 3 singles, felt heavy after blasting my posterior chain so hard with the hypers.

    Leg extensions
    1/4 stack x 30
    1/2 stack x 30
    3/4 stack x 30
    Full stack x 30 BURN

    Lots of stretching to finish.
    I love you Jesse Marunde

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  15. #75
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    Thurs

    Upper

    Push press barbell with bands, previous PR ws 215

    45x30
    Add bands
    45x5
    135x1
    135x1 Strict press, hard
    185x1 Push press, hard
    225x1 (10lb pr), flew up, just had to get in ape mode
    245x1 (30lb pr), also flew up.
    265x0 Close but no lift. Would have been a 50lb pr.

    Overhead barbell triceps with bands, made it MUCH harder with the bands
    95x10
    95x8
    95x5 Wow.

    One arm rows on row machine
    60 per side x 10
    105 per side x 10
    150 per side x 10 This thing was weighted heavy, this set was all out

    Dumbbell upright rows up armpits
    40 x 10
    60 x 10
    100 x 10

    Combination seated DB curl with arnold press
    40 x 10
    60 x 6, getting super burned out at this point in arms
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  16. #76
    Registered User SonOfDoom's Avatar
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    Sat

    Knee was bugging me and I was getting a wicked L lower erector cramp when I'd try to bodyweight squat so I wasn't sure if I was going to go for a big box sq today. Was considering just doing hv leg press but I thought I'd try the box sqs and see how I felt.

    Max lower

    Box squats. Previous PR was 625 but it was beltless and on a bench one inch lower than the one I used today.

    45x20
    265x3 Cramping low back
    355x1 Felt fine
    445x1
    Add belt
    535x1 Flew up
    Add medium wraps (knee bugging me too)
    650x1 Flew up
    675x1 Had more in the tank
    My friend Andrew has done 700 from this height and he's a giant, so I had to beat him
    705x1 YES


    Roman chairs (previous PR, 2x15 with 2 45s)

    Warmup bodyweight x 10
    2 45s x 20 for 2 sets. PR. Hams felt way stronger than last time.


    2 hard sets of ab rollouts with negatives

    Just shot already. The roman chairs just wipe me out, could hardly walk after them.

    Not as much volume as I should be doing, next lower workout will start with stair jumps then leg press for 20s, GHRs, and foam roller abs.
    Last edited by SonOfDoom; 06-06-2009 at 11:08 PM.
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  17. #77
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    Mon

    Max upper

    Seated log press lockouts, no back support. Log at top of forehead. Hard sticking point.

    95x20
    195x3
    285x1
    305x0 CRAP
    305x1
    1 set of jump rope, 50 jumps
    315x1 Very hard.

    Jump rope, 50
    Flat DB press
    110s x 20
    Jump rope, 50
    110s x 12

    Lat pulldowns
    JR 50 (Jump rope, 50)
    2/3 stack x 10
    JR 50
    Full stack, wide wide grip x 20 P.R., feeling SUPER strong on these, this 20 rep set BLEW UP my back and arms

    JR 50
    Half stack, V-handle pressdowns x 20

    Threw up a couple times during training, doing the JR 50 between sets was HARD but wasn't totally terrible, it's going to totally blow up my cardio for the show. Not tons of sets, but I went SUPER hard on the sets I did. It's more important to have INTENSE sets versus more sets with less intensity....
    I love you Jesse Marunde

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  18. #78
    Registered User SonOfDoom's Avatar
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    Wed

    Speed lower

    Safety squat bar speed squats with green bands double looped at bottom and down to a 10-12" box.

    Empty x 2
    145x2
    145x1
    195x1
    195x2
    245x2
    245x2
    295x2
    295x2
    245x2
    245x2
    195x2

    Heavy lunges
    145x5 each leg
    235x1 each leg
    (previous PR = 270x3 each leg)
    305x3 each leg (huge PR)
    235x5 each leg

    Belt squats (previous PR = 185x30, very hard)
    200x30 PR. Way easier than the 185x30 I did last time. I only had to stop a couple times and legs were hardly burning at all.

    No hams today, will hit them hard along with heavy front squats and abs on Sat.
    Last edited by SonOfDoom; 06-10-2009 at 03:08 PM.
    I love you Jesse Marunde

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    Thurs

    Speed upper

    Speed bench with doubled up bands
    10 sets of triples with various weights and grips

    Standing barbell triceps extensions (previous PR 205x8 and 235x5)
    135x10
    205x16 (!!!) PR
    155x10

    Chest supported rows
    3 plates x 10
    5 plates x 5
    6 plates and a 25 x 10

    Rear delts on pec dec
    Half stack, 2x20, BURNED

    Axle curls
    110x5 for 2 sets
    Reverse axle curls
    70x20

    Recumbent bike
    3 min: 1 min medium, 1 min highest setting and as fast as possible, 1 min cool down. Couldn't walk after this.
    I love you Jesse Marunde

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    Sat

    Max lower

    Farmers deadlifts, low pickup
    240 per hand x 10
    330s x 1
    Add straps
    400s x 1 easy
    420s x 1 More in the tank

    Zerchers
    135x3
    225x1
    315x1
    405x1 Knee hurting, had to wrap L knee
    Negative with 585

    GHRs 5 sets of 5 with negatives/forced concentrics

    2 sets of 20 of Roman chairs

    3x10 Standing abs on lat machine

    2x20 Hanging leg raises
    I love you Jesse Marunde

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    Vids from Saturday

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    Mon

    Max upper

    Standing strict press with bar and band tension (135 was hard to strict press last week like this)

    45x10
    95x1
    135x1
    165x1
    185x1 (50lb PR, not bad)

    Front squat lockouts and supports
    355x1
    445x1
    535x1
    Latched belt
    715x1
    805x1
    1005x1 Heaviest sh!t I've ever felt

    Incline dumbbells
    60s x 10
    100s x 20 (pr)
    100s x 12

    Parallel grip lat pulldowns
    Half stack x 15
    Add straps
    Full stack x 25

    Recumbent bike
    15min, kept heartrate in low 140s
    I love you Jesse Marunde

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    Wed

    Heavy lower

    Safety squat bar box squats to parallel box

    150x5
    240x1
    330x1
    420x1
    510x1
    560x0
    560x0 Just too hard with this bar, very hard angle, found some weakness in my body.
    520x1 http://www.youtube.com/watch?v=JBCrDDXcPBo Maybe had 530-540 in me.. Super hard bar, wants to dump forward the whole time. Felt like a real hard front squat.

    Roman Chairs

    Bodyweight x 10
    Bodyweight + 115 x 10 reps, dropped the 25lber x 8 reps, dropped the other 45, 7 more reps. AGONY. Hams felt like they were gonna rip off and fly across the room.

    Abs on ab machine, 2 sets of 10

    Leg extensions, 30 reps light weight, L knee bugging me so I didn't push it.

    4 sets of 10-15 reps on Standing calf raises, holding at top each rep for a second.
    Last edited by SonOfDoom; 06-17-2009 at 01:47 PM.
    I love you Jesse Marunde

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    Fri

    Speed upper

    Parallel grip bar speed flat bench with doubled up green bands, 10 sets of 3 with 95.

    Standing barbell triceps overhead
    135x10
    185x1
    225x1
    275x2 almost 3 reps (PR). Got out of the groove, should have had 3 reps here.
    295x1 (PR) http://www.youtube.com/watch?v=WO0ete8Hi3c
    Added green bands, 135x7, 135x5. Makes it around 250 at top or more.

    Rear delts on pec dec
    4x10, ending with 200x10 (PR)

    Pressdowns
    Half stack x 15
    More than half x 13

    Leg extensions
    1/4 stack x 50
    Almost full stack (4/5ths) x 50 BURN BURN BURN couldn't walk for 10 min after this. Was planning on cardio today but I couldn't even walk after these. Will hit more cardio soon.
    Last edited by SonOfDoom; 06-19-2009 at 04:12 PM.
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    Sat

    Core work

    Reverse hyper: 360x20, try to hold at top every rep. Posterior chain feels like a locomotive. Good low back pump after 2nd set

    Sit-ups with foam roll under back, 3x20
    Last edited by SonOfDoom; 06-20-2009 at 09:16 PM.
    I love you Jesse Marunde

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    Mon, repetition upper and lower

    Lying DB triceps. Previous PR 70s x 8

    30s x 20
    50s x 10
    70s x 12 (pr)
    60s x 8

    Roman chairs (previous PR, 10 reps with 115lbs)
    Bodyweight x 20
    Holding 45 x 10
    Holding 125 x 15 (HUGE PR)
    Hoding 125 x 10

    Pec dec chest and rear delts supersets, 3x10-10 reps, ascending weight

    Recumbent bike: 15 min, heartrate mid 140s. Felt ok afterwards. Last time I did this I couldn't hardly walk afterwards.
    I love you Jesse Marunde

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    dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10) dealmaster is on a distinguished road. (+10)
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    damn you are a fricken beast. good luck in the meets!!
    Go Steelers!

    Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=117122091
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    Thanks very much, man.

    This weekend, California's Strongest Man

    Day 1
    315 Axle: clean once and press for reps

    Deadlift medley: 600x3 axle, 700x2 18" deadlift, 800x1 frame, and side handle car deadlift for max reps.

    800 Conan's wheel: one drop allowed.

    Day 2
    Overhead press medley: 300 axle, 315 log, 160 dumbbell, 250 keg

    Carry/load medley: 25 feet carry then load onto platform. 300 keg, 270 sandbag, amd 220 giant barrel.

    Stones: 220-270-330-360-??? Heavy 5th stone, not sure of weight


    Goal: Win the first event so I can go last on the deadlift and pull just as many as I need to win, then same for conans. Day 2 finish strong, burn thru the events and come out the winner and new NAS pro strongman.
    I love you Jesse Marunde

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    Speed axle press, 10 sets of 3 with 20lb axle and strong band tension at top

    Stair jumps
    20 jumps up one stair each
    10 jumps up two stairs each
    7 jumps up 3 stairs each
    5 jumps up 4 stairs each
    3 jumps up 5 stairs each

    Feeling very explosive and light

    15 minutes uphill treadmill, heartrate between 155-180

    Chiro adjustment, fixed everything, back knee, ankle, finger, neck, hips, etc.
    I love you Jesse Marunde

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    Registered User SonOfDoom's Avatar
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    6th or 7th out of 22 at CSM over the weekend. Might post a full write up later if I feel like it. Everyone was insanely close and super strong, I made an error in the 1st event that ruined my chances of winning... never again! I'm 10x as motivated to rock at nationals then hit the Plat+ at the Arnold in March 2010.

    USPF Nationals this saturday, want to hit 770 600 750. Openers will be 690 740 660


    Tuesday, light assistance work. Bodyweight 328

    Lying dumbbell triceps extensions
    25s x 30
    45s x 20
    60s x 15
    70s x 14 (2 rep PR)

    Roman chairs, tried to get longer ROM, stretch more at bottom, can't do as much weight but it's a better way to do them I think. Better training.

    Bodyweight x 20
    +45 x 20
    +90 x 20 Burned pretty bad but got some great stretching afterwards

    Abs on 6" foam roller
    2x20
    I love you Jesse Marunde

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