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01-12-2010, 12:35 PM #31
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01-12-2010, 02:29 PM #32
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01-12-2010, 02:41 PM #33
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20902
Squats and stones!
Squats
255x5
285x3
320x11 PRRRRR
Atlas Stones
220x0
220x0
220x1
220x1
PRRR Never have gotten the 220 before, thats the lightest they have in the gym so I was forced to use this one. Thats ok though... because I got it! I'll measure how tall the box is on Friday.
Reverse Hyper
50x12
50x12
50x14
Leg Raises (Abs)
15
16
20
Great workout! Butt pain started to flair up during the stones but other than that I am a very pleased person!
Heres the squats
__________________Meow
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01-13-2010, 06:40 PM #34
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01-14-2010, 06:23 AM #35
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20902
Slept well, my legs are not getting sore like they usually do and it has been 2 days since the workout. That is usually when I get my worst DOMS but for some reason not today! My lowerback is feeling quite fatigued still though. Defenitley need to work on that for the Strongman comps.
Slept ok last night. Had a dream that my gf was being a royal bitch to me. Dunno why, she kept being a punk and when I asked her to stop like 5 times she got pissed off at me and wouldn't talk to me. Weird dream.Meow
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01-14-2010, 06:33 AM #36
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01-14-2010, 04:20 PM #37
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20902
Yes it is...
DE Day!
DE Bench
8x3 with 155/w chains
Log Press
115x5
165x5
190x5
210x3
I think I'm going to stop trying to go up to that weight and work with sets of 5 until I can do 210 for a set of 5.
Pulldowns
120x10
130x10
130x10
120x10
120x10
Tri Pressdown
40x20
50x20
50x20
Superset with some DB Curls for the girls. Didn't record the weight. Just doing it for elbow health and to possible help my log and stones since arm strength is actually helpful in both.Meow
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01-14-2010, 10:01 PM #38
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01-15-2010, 08:03 AM #39
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01-15-2010, 08:39 AM #40
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01-15-2010, 01:58 PM #41
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20902
Strength is defenitley up. I felt pretty fatigued in the legs yesterday but had a good nights sleep and some good recovery. I'm guessing Project Z played a roll in this Thx guys!
Deadlifts
335x5
380x3
425x9
Front Squats
135x5
185x5
205x5
225x5
245x5
Back Extension
BWx15
One chain x12
One chain x10
Ab Wheel
BWx10
BWx10
Felt like my abs were going to rip so I stopped.
Fat bar holds for 5 second reps.
160x4
210x4
210x3
Heres the deads
I like watching myself waddle back over to the camera after finishing.
and here are my shins right after
Meow
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01-15-2010, 02:03 PM #42
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01-15-2010, 02:12 PM #43
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01-15-2010, 02:18 PM #44
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01-15-2010, 02:36 PM #45
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01-15-2010, 02:43 PM #46
Calf-specialization routine
10 mins of stretching
standing calf raises 6 (sets) x 50/40/30/20/10/509reps)
seated calf raises 3x6 heavy as you can possibly go
leg press toe raises 3x 50/40/30
donkey calf raises 3x6 heavy as you can possibly go
10 mins stretching
I use DB's for the standing raises and I've taken to adding shrugs into.. raise, shrug, ect.
I also increase the weight I use as the reps decrease.
It's built great size and endurance in my calves.. which has had great carry over (exp if you add the shrugs) to my farmers walks and car pulls.
The biggest draw back is the amount of time it takes and the fact that I have never done this and not walked away with very very sore calves! LOL
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01-15-2010, 02:56 PM #47
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01-15-2010, 03:00 PM #48
LOL, that routine def can sometimes take some building up to.. but it's worth it.
I think if your calves aren't up to par though, your whole leg strength suffers. This is prob more true to strongman then anything else... strong calves and strong grip very important.
My biggest weakness right now is grip and forearms..
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01-16-2010, 03:18 PM #49
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01-17-2010, 12:31 PM #50
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01-18-2010, 06:53 AM #51
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01-18-2010, 12:48 PM #52
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20902
ME Upper Body
Floor Presses
Bar x10
135x5
185x5
225x3
275x1 This was my max last week and I struggled.... hard.
285x1
290x1
295x1 Big PR
Chinups w/blue band for assistance
10
10
10
8
7
DB Floor Press
40x8
55x10
80x6
My shoulder wasn't feeling too hot. I slept on it wrong last night and it has just been achy today.
Face Pulls
20x15
20x15
20x15
Helped alleviate some shoulder pain almost immediatley.
Lying DB Tri Extension
35x10
35x10
35x10 PR
Going to wear my elbow sleeves next week on these. Wasn't liking the strain on my elbows too much.
Overall a pretty damn good workout! Also weighed myself at the finish and I popped in at 215 with no shoes! Down about 5 lbs in the last couple of weeks.Meow
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01-18-2010, 12:54 PM #53
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01-18-2010, 01:10 PM #54
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01-20-2010, 02:30 PM #55
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01-21-2010, 03:48 AM #56
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01-21-2010, 07:15 AM #57
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01-21-2010, 07:36 AM #58
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01-21-2010, 10:57 AM #59
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01-21-2010, 01:39 PM #60
- Join Date: Nov 2004
- Location: Midland, Michigan, United States
- Posts: 11,503
- Rep Power: 20902
Rep Effort Day
Bench
Barx10
135x8
185x3
225x12
225x9
225x4 no spotter = no liftoff = lose leg drive = ****ty lift
Push Press
135x5
155x5
165x5
175x6
Pullups
4 I'm doing them every day now to help build up to at least 8 for the stupid exercise conditioning class I'm taking.
Pulldowns
100x10
100x10
100x10
100x11
Did it with the attachment that has arms wide and hands facing each other, realllly hit my lat insertion.
Tri Pressdowns
40x20
55x20
55x20
Was easier than last week.
Seated Cable Rows
130x6
150x6
150x6
Overall a solid workout. Was dehydrated towards the end and didn't have a water bottle. I'm going to do cardio in a few hours. Probably some tabata just chillin in the apartment.Meow
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