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  1. #241
    That's how you get ants. BobisMighty's Avatar
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    Week 1 Bench Day

    This is for January 14, 2011

    Dynamic Stretching
    15 Burpess

    Chest Supported Rows
    135x10 155x10 185x8 205x3 225x2x2

    Dumbbell Flies
    30x10, 35x10, 40x10, 45x10

    Pullups
    5x5
    Assisted Pullups
    1x10

    Tricep Pushdowns
    70x5x10

    Facepulls
    150x5x10
    MISC STRENGTH CREW

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  2. #242
    That's how you get ants. BobisMighty's Avatar
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    Week 2 Deadlift Day

    Dynamic Stretching
    15 Burpees

    Deadlift
    45x10 225x5 265x5 355x3 375x3 405x3 265x10

    Box Jumps
    4x5

    Box Squats
    175x10x5

    GHR
    5x10

    Myotactic Crunch
    16lbsx4x10
    Supersetted with
    Burpees
    10,10,9
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  3. #243
    ♠ CONQUERING BARBELL ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    Dynamic Stretching
    15 Burpees

    Deadlift
    45x10 225x5 265x5 355x3 375x3 405x3 265x10

    Box Jumps
    4x5

    Box Squats
    175x10x5

    GHR
    5x10

    Myotactic Crunch
    16lbsx4x10
    Supersetted with
    Burpees
    10,10,9
    405X3, say what? I'm getting exhausted just reading through all the burpees.
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  4. #244
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    405X3, say what? I'm getting exhausted just reading through all the burpees.
    haha yeah man, the deadlift's are going up. i think it's doing the long set after doing my heavy set that's helping me. i'm definitely feeling the burpees, but they're shredding my legs. plus i'm starting a slow cut/recomp, so they'll help me drop some fat.
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  5. #245
    That's how you get ants. BobisMighty's Avatar
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    Week 2 Military Press Day

    Met the ART guy before the gym today. We worked on some more muscle groups on my right shoulder. So far I have definite signs of improvement. Did a flexibility test today. Went to see how far up my back I could reach with each hand. My right hand had an 8" reach deficit. After m ART session, we reduced it to 4", which is not bad at all. It's all a matter of isolating which muscle group need more work. I'm still miles a head of where I was before. I can also do some shoulder and pressing work, but nothing overhead just yet.

    Dynamic Stretching
    10 Burpees
    YTWL Raises
    5lbx12 for each letter

    Pin Presses
    45x10 135x10 185x4x5

    Chin Ups(alternate grips with 1 long negative at the end of each rep)
    5x5
    Assisted pullups
    1x12

    Front Plate Raise
    45x5x10

    Dumbbell Side Delt Raises(weight is each arm)
    20x5x10

    Facepulls
    150x5x12

    Burpees (30 seconds rest in between)
    3x10

    Cardio/Conditioning
    Tabata Intervals (20s:10s rest)
    Jacob's Ladder 4 minutes
    Rowing Machine 4 minutes
    Jacob's Ladder 4 minutes

    This is Jacob's ladder
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  6. #246
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    Originally Posted by BobisMighty View Post
    haha yeah man, the deadlift's are going up. i think it's doing the long set after doing my heavy set that's helping me. i'm definitely feeling the burpees, but they're shredding my legs. plus i'm starting a slow cut/recomp, so they'll help me drop some fat.
    Now you are getting into my style of training. Slow and steady cut/recomp wins, because you're not only keeping your strength up, you can gain strength while cutting. Slower approach, definitely but we're not competing anytime soon, we're in this for the long haul.
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  7. #247
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Now you are getting into my style of training. Slow and steady cut/recomp wins, because you're not only keeping your strength up, you can gain strength while cutting. Slower approach, definitely but we're not competing anytime soon, we're in this for the long haul.
    yeah man. plus i think losing weight too rapidly messes with your test levels. not to mention you can burn out quickly or be extremely tempted to just go off your diet. doing it slow ensures you maintain your gains more.
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  8. #248
    ♠ CONQUERING BARBELL ♠ audieswu's Avatar
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    Originally Posted by BobisMighty View Post
    yeah man. plus i think losing weight too rapidly messes with your test levels. not to mention you can burn out quickly or be extremely tempted to just go off your diet. doing it slow ensures you maintain your gains more.
    That's exactly what I'm saying. Too many people are caught up on getting rip too quick but their core lifts are in the shyt...I'm the opposite of that, core lifts strength first then work on getting rippage. Having a strong core will go along way.
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  9. #249
    That's how you get ants. BobisMighty's Avatar
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    Week 2 Squat Day

    Dynamic Stretching
    2x10 Burpees
    Hip Flexibility Circuit

    Squat
    45x10 175x5 205x5 275x3 295x3 315x3 205x10

    Box Jumps
    4x5

    10 Burpees

    Extended Set dones as follows (A1, 10 seconds, A2, 2 minute rest, A3, 2 minute rest x5)
    A1- Front Squat 205x5x5
    A2- Back Squat 205x9, 205x3x8, 205x6
    A3- GHR Bodyweight+10lbs5x6

    Burpees
    5x10, 1x7
    I read about this method in Charles Poliquin's article: Functional Hypertrophy.
    http://www.charlespoliquin.com/Artic...le.aspx?ID=278

    Although he prescribes a back off set of 25 reps after my main lift, which I might consider incorporating.
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  10. #250
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    Great work her Bob. What's up man?
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  11. #251
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    Originally Posted by audieswu View Post
    Great work her Bob. What's up man?
    not much man, just work train work. our first game of the season is a 15's tournament at the end of march, so excited for that. how're things? how's the wife?
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  12. #252
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    Strong squatting and great superset man.

    That Jacob's Ladder thing looks fun lol. I wish my gym had something like that.
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  13. #253
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Highstick12 View Post
    Strong squatting and great superset man.

    That Jacob's Ladder thing looks fun lol. I wish my gym had something like that.
    thanks man. squatting has always been my weak point, so i'm just glad to finally be above 6 plates.
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  14. #254
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    Originally Posted by BobisMighty View Post
    not much man, just work train work. our first game of the season is a 15's tournament at the end of march, so excited for that. how're things? how's the wife?
    Man I would be excited too. Time to punish some dudes with your found strength during the off-season

    Things going ok man, we're moving to a new place and a new gym. It's an anytime fitness so we'll see how that goes. But wife and I moving there for sole purpose of be able to train anytime I want to. Wife is doing good now man, thanks for asking.
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  15. #255
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    Originally Posted by audieswu View Post
    Man I would be excited too. Time to punish some dudes with your found strength during the off-season

    Things going ok man, we're moving to a new place and a new gym. It's an anytime fitness so we'll see how that goes. But wife and I moving there for sole purpose of be able to train anytime I want to. Wife is doing good now man, thanks for asking.
    anytime isn't too bad. at least it'll cut down on time getting to and from the gym, which adds up. glad to hear your wife is doing well. good luck with the move!
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  16. #256
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    Originally Posted by BobisMighty View Post
    anytime isn't too bad. at least it'll cut down on time getting to and from the gym, which adds up. glad to hear your wife is doing well. good luck with the move!
    Well the Anytime Fitness is less than a mile from our place too The move, I'm not looking forward to, but I'm sure once we have everything in the bigger place moved in, I will be a happy camper.
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  17. #257
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    Originally Posted by audieswu View Post
    Well the Anytime Fitness is less than a mile from our place too The move, I'm not looking forward to, but I'm sure once we have everything in the bigger place moved in, I will be a happy camper.
    Yeah, moving is never fun, but a bigger place is always nice.
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  18. #258
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    Week 2 Upper Body Day

    Dynamic Stretching
    10 Burpees

    30 Lying Cuban Rotations
    10 External Rotations each side

    Pin Press
    45x10 135x10 185x5 195x5 205x5 215x5

    Extended Set(A1 10 seconds A2 2 minutes rest A3 2 minutes rest)
    A1 - Wide Grip Pullup 5x4
    A2 - Chin-up, 6,5,3x4
    A3 - Inverted Row

    Burpees
    3x10, 3
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  19. #259
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    Your pin press =
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  20. #260
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Highstick12 View Post
    Your pin press =
    haah thanks for that. i'm just trying to get my bench and overhead up. once my PT clears me for full pressing work, i'll get back to benching.
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    Originally Posted by BobisMighty View Post
    haah thanks for that. i'm just trying to get my bench and overhead up. once my PT clears me for full pressing work, i'll get back to benching.
    It's your right shoulder that was injured correct? What kind of injury? I messed up my rotator cuff way back in high school when I used to pitch. I went through 8 months of rehab for it, and today, knock on wood, I have absolutely no pain it whatsoever.
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  22. #262
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    Originally Posted by Highstick12 View Post
    It's your right shoulder that was injured correct? What kind of injury? I messed up my rotator cuff way back in high school when I used to pitch. I went through 8 months of rehab for it, and today, knock on wood, I have absolutely no pain it whatsoever.
    yeah it's well it was impinged a while ago, and i tried to rehab it. it felt better for a while and then started getting worse.

    my ART guy said it's most likely a really bad sprain, not a tear. i've been doing the therapy for about 3 weeks now. the pain is gone for the most part, unless i role over in my sleep and lay on it. now it's a matter of flexibility. my right arm isn't as flexible as my left, so we're doing the exercises now and the stretches. i see him again tomorrow, so we'll see what progress i've made.
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    Week 3 Deadlift Day

    Dynamic Stretching
    2x10 Burpees
    Hip Mobility Circuit

    Deadlift
    45x10 225x4 275x5 330x5 375x3 425xfail 425xfail 425x1
    I knew I could hit it. After the 2nd fail I rested 3 minutes, made sure i got down deep and double checked my form, then I hit it fairly easily.

    Box Jump
    4x5

    Extended Set(A1 10 seconds A2 2 minutes A3 2 minutes)
    A1 Romanian Deadlift: 225x1x5 245x1x5 255x3x5
    A2 Sumo Deadlift: 225x1x10 245x1x8 255x8,255x7,255x6
    A3: Power Squat Machine(Plate Weight only)270x5 320x3x5 340x5

    Burpees
    15
    10
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  24. #264
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    Originally Posted by BobisMighty View Post
    Dynamic Stretching
    2x10 Burpees
    Hip Mobility Circuit

    Deadlift
    45x10 225x4 275x5 330x5 375x3 425xfail 425xfail 425x1
    I knew I could hit it. After the 2nd fail I rested 3 minutes, made sure i got down deep and double checked my form, then I hit it fairly easily.

    Box Jump
    4x5

    Extended Set(A1 10 seconds A2 2 minutes A3 2 minutes)
    A1 Romanian Deadlift: 225x1x5 245x1x5 255x3x5
    A2 Sumo Deadlift: 225x1x10 245x1x8 255x8,255x7,255x6
    A3: Power Squat Machine(Plate Weight only)270x5 320x3x5 340x5

    Burpees
    15
    10
    Nice work man, good effort with the 425 deadlift too. Beastly!
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  25. #265
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by shane_o_88 View Post
    Nice work man, good effort with the 425 deadlift too. Beastly!
    thanks man. i'm under maintenance with my calories and all these burpees have been killing my legs, but it's all in the form.
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  26. #266
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    Originally Posted by BobisMighty View Post
    yeah it's well it was impinged a while ago, and i tried to rehab it. it felt better for a while and then started getting worse.

    my ART guy said it's most likely a really bad sprain, not a tear. i've been doing the therapy for about 3 weeks now. the pain is gone for the most part, unless i role over in my sleep and lay on it. now it's a matter of flexibility. my right arm isn't as flexible as my left, so we're doing the exercises now and the stretches. i see him again tomorrow, so we'll see what progress i've made.
    well that's good news! hopefully with the flexibility work it will fix itself.

    btw, nice determination on that 425 deadlift!
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  27. #267
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Highstick12 View Post
    well that's good news! hopefully with the flexibility work it will fix itself.

    btw, nice determination on that 425 deadlift!
    thanks! yeah i'm doing lots of rehab work and stretches with it.
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    when my rotator cuff was messed up I did a lot of band work and side lying external/internal db rotations. that helped out a lot.
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    Week 3 Upperbody Day

    I went to the ART guy. Right shoulder was still pretty inflexible. By the end of the session we got my arm down to about a 3" deficit from a 5" as compared to my left shoulder when I stretched it as far as I could behind my back. Also the arm moved around more smoothly than when I had walked in. I love these sessions.

    Dynamic Stretching
    10 Burpees
    30 Cuban Rotations

    Superset
    A1 Floor Pin Press: 45x10 205x5x5
    A2 Standing Dumbbell Overhead Press(Weight each hand): 15x5x15

    15 Burpees

    Extended Set (B1 10 seconds B2 2 minutes B3 2 minutes)
    B1 Wide Grip Pullups 5x5
    B2 Medium Grip Chinnups 1x5,4x4
    B3 Bent over rows 135x5, 155x4x5

    15 Burpees
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  30. #270
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    nice upper session there...

    very rare to see floor presses...
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