Perseverance: My Training Journal

[wuskillz]

Happy Anniversary!

Have fun at the water park. Have you ever been to the Wilderness in Sevierville? Its a waterpark/hotel. Its pretty sweet.

[da2ricky]

happy anniversary brotha!

[BobisMighty]

Congrats on the wedding anniversary!

[audieswu]

Mobility Work:
Band Shoulder Dislocations
Dynamic Stretching

Deadlifts:
135X10
190X5
235X5
285X3
365X5
405X3
455X2
405X4

WG Lat Pulldowns:
145X10
175X10
220X8
220X8
220X8

Alt. Arm DB Rows:
100X10
100X10
100X10
100X10

*each side, arm to side no racks/bench

Weighted Hypers:
+35X10
+35X10
+35X10
+35X10

DB Curls:
35X10
40X10
45X10
45X10

*each side same damn time

DB Hammer Curls:
50X10
50X10
50X10

*each side

Notes:
Decent back day. 405's felt easy. No brag.
Didn't do cardio since we spent half day at a water park

Have a good day all. Phone post cable modem having issue at home so tech will come on Friday.

[da2ricky]

strong pulls bull!

[The Solution]

Killer DL Workout, enjoy the anniversary!

[BabyOilBrah]

happy anniversary and glorious deadlifts bro! Sex and deadlifts...is there anything better?

[scott_donald]

he never did sex in his workout...

solid session and very jealous to have the heat to be able to go to a water park!!!!

[BabyOilBrah]

he never did sex in his workout...

solid session and very jealous to have the heat to be able to go to a water park!!!!

didn't he scott.....didn't he?

both likely took place on the same day

[KenshinH]

Great deadlifting bro! 5 plates ... soon

You'll have the cardio covered tonight, no problem

[audieswu]

3 year wedding? In for eats!

Thanks bro!

Happy anniversary Audie

Thanks man

Happy Anniversary big guy!!

Thanks Michael

Happy anniversary audi brah!!!

Preciate it JR!

Have a fun time tomorrow on your anniversary bro!

Just leave a rep or two on that last 5/3/1 set. You'll need your back for all that walking around at the water park

Also, 415x2 is beastly!

It was decently hot down here yesterday. I think the bottom of my feet were slightly burnt walking on hot pavement. Need to wear my vibrams the next time.
It's a pretty decent waterpark too. Surprisingly lots of hnnnggggs there.

Happy Anniversary!

Have fun at the water park. Have you ever been to the Wilderness in Sevierville? Its a waterpark/hotel. Its pretty sweet.

Thanks man, never been to the one in Sevierville. Is it any good? I may have to check it out.

We went to Venture River in Eddyville, KY.

happy anniversary brotha!

Thanks Ricky Tan!

Congrats on the wedding anniversary!

Thanks BOB

strong pulls bull!

It's just OK brotha...I guess I set too much expectation to me since I used to hit 455's as mid sets and usually finish of at 495 or even when I'm feeling it will hit the 545's. My current 1 rep max (2011) was 565 for 1 rep. It took every bit of me then too.

Killer DL Workout, enjoy the anniversary!

happy anniversary and glorious deadlifts bro! Sex and deadlifts...is there anything better?

he never did sex in his workout...

solid session and very jealous to have the heat to be able to go to a water park!!!!

didn't he scott.....didn't he?

both likely took place on the same day

I freaken LOL'D hard on this convo Thanks fellas.

Scott it was 92 degrees here yesterday. Surprisingly the water still feel cold at times too.

Great deadlifting bro! 5 plates ... soon

You'll have the cardio covered tonight, no problem

Thanks man lol at cardio at night. Overall it was a good day.


Ok fellas I'm hitting Shoulders today. OHP day 5/3/1 week...I'm on Deload next week, perfect timing with this program as it actually fell right into my exact planned deload week. Just like the last time, it'll be an active deload, everything will just be lowered.

[moshvr]

In for some epic shoulder pressing Audie.

[audieswu]

In for some epic shoulder pressing Audie.

I think I have 185's tonight for last rep We'll see. I want that 225 soon though. That's my goal on OHP at the moment. Will be chasing that until I press dat bish up.

as always Asian and not jucing checkin in crew (with BFF Ken ) lol

We're just doing this for fun and love of lifting brahs.

[moshvr]

I think I have 185's tonight for last rep We'll see. I want that 225 soon though. That's my goal on OHP at the moment. Will be chasing that until I press dat bish up.

as always Asian and not jucing checkin in crew (with BFF Ken ) lol

We're just doing this for fun and love of lifting brahs.

Push press or strict OHP?

225 strict would be damned impressive. Get it!

[audieswu]

Push press or strict OHP?

225 strict would be damned impressive. Get it!

I've been doing them strict OHP. Fuarkk forgot about doing push pressing. Srs all my OHP lifts have been strict OHP.

[moshvr]

I've been doing them strict OHP. Fuarkk forgot about doing push pressing. Srs all my OHP lifts have been strict OHP.

Mirin even more then

[audieswu]

Mirin even more then

Real talk (lol@who's aware of RTF's)...on all my lifts I just now started practicing the use of "leg drive" for pushing movements. I actually have to remind myself of it.

EDIT:

OK decided to have fun a little bit here. Funny ass goal but I would love to troll this guy's in person when they come-in to town.
The cast of History Channel's "Counting Cars" show will be coming to town for a car show my company is hosting in August.
There's a guy in the show Kevin, who just love to wear cut-off sleeves and show off his guns.



Here's my goal, make him look small standing next too me or even in pictures! I will wear a cut off company t-shirt when they come here and want to troll these guys just for fun lol

[Marshall28]

Watching those DL closely

[audieswu]

Watching those DL closely

We need to add PokLim that mofo is strong too and want in on the fun.

He has a vid doing 495X3, no straps @ 180'ish.

[Marshall28]

We need to add PokLim that mofo is strong too and want in on the fun.

He has a vid doing 495X3, no straps @ 180'ish.

We sure we add to add him I am about to get serious in a week or so. Game time and meet prep starts in 8 days.

[BabyOilBrah]

We need to add PokLim that mofo is strong too and want in on the fun.

He has a vid doing 495X3, no straps @ 180'ish.

sheeeitttt, touch n go or deloading the reps?

[audieswu]

We sure we add to add him I am about to get serious in a week or so. Game time and meet prep starts in 8 days.

Yeah man, we are here to motivate you and support you with your contest too!

sheeeitttt, touch n go or deloading the reps?

He did t & g but reps looks clean too. I can tell he would have had another rep if his grip did not fail.

PorkChops is strong as fuuu.

[BabyOilBrah]

He did t & g but reps looks clean too. I can tell he would have had another rep if his grip did not fail.

PorkChops is strong as fuuu.

Regardless that's beastly at sub 200lbs

[audieswu]

Regardless that's beastly at sub 200lbs

I agree man, don't short change yourself brotha. You're pretty beastly too (no homo)

[BabyOilBrah]

I agree man, don't short change yourself brotha. You're pretty beastly too (no homo)

I want to hit that for 5 reps all deloaded. That would be sweet.

[KenshinH]

I think I have 185's tonight for last rep We'll see. I want that 225 soon though. That's my goal on OHP at the moment. Will be chasing that until I press dat bish up.

as always Asian and not jucing checkin in crew (with BFF Ken ) lol

We're just doing this for fun and love of lifting brahs.

They mad I'm asian n not jucing crew checkin in :}

Glad to hear the water park went well. Need pics of hnnnnggggs in wet t-shirts next time

Kill your OHP sets tonight bro!

[audieswu]

I want to hit that for 5 reps all deloaded. That would be sweet.

Same here brotha.

They mad I'm asian n not jucing crew checkin in :}

Glad to hear the water park went well. Need pics of hnnnnggggs in wet t-shirts next time

Kill your OHP sets tonight bro!

Will do man but I'm sleepy as heck today. I may have to increase my dosage on the promera stack.

[wuskillz]

Thanks man, never been to the one in Sevierville. Is it any good? I may have to check it out.

We went to Venture River in Eddyville, KY.

It is pretty straight. It is partly indoors and out so you can go year round(the indoors part is open year round). It's a little pricey, but one night there is equates to two days at a water park (the day you check in and the day you check out) plus a hotel room. The day you check out you can still stay at water park till something like 9pm.

Also, you will make lil buddy from the car show look like a kindergartner who has been allowed to eat in a week

[audieswu]

It is pretty straight. It is partly indoors and out so you can go year round(the indoors part is open year round). It's a little pricey, but one night there is equates to two days at a water park (the day you check in and the day you check out) plus a hotel room. The day you check out you can still stay at water park till something like 9pm.

Ah reminds me of a similar hotel setup when I was living in Dallas. You have to stay in the hotel to get to enjoy their water park.
I think I'll go to Gatlinburg before we hit the water park again, I never been and wifey would love for my entire family to go. What's awesome is her friend owns a timeshare in Gatlinburg and she'll let us use it for free.

[audieswu]

Mobility Work:
Band Shoulder Dislocations
DB RC Exercises
Dynamic Stretching

Barbell OHP: Strict Press
BarX10
80X5
100X5
115X5
145X5--work set
165X3
185X2
155X6
125X6

--Feels good man, 185 went up without a hitch. Went for a 3rd rep and got it but it was
sloppy so I didn't count it. Also not bad considering I never done OHP lifts much in the past. Literally my 3rd attempt on these.

Accessory Work:

DB Side Lateral Raises:
35X10
45X10
50X10
50X10

*each side, same time

Rope Facepulls:
150X15
150X15
150X15
150X15

Barbell Upright Rows:
115X10
135X10
135X10
135X10

Rope Tricep Pressdowns:
120X15
120X15
120X15
120X15

superset with...

Rope OH Ext:
120X10
120X10
120X10
120X10

Abs...

Hanging Leg Lifts:
BWX20
BWX20
BWX20

Weighted Cable Crunches:
170X20
170X15
170X15


Cardio: MISS, treadmill (max incline, 4.2 speed) 300 cals. burn

NOTES:
It was ON tonight. I have been thinking about the OHP all day today and can't wait to
hit it. Glad I didn't over pysche myself out. I tend to do this at times lol
Recovery Day tomorrow. Week 4 is Deload week on this program so I'm taking it.
Will hit lightweight squats on Saturday.