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05-29-2015, 11:11 AM #5371
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05-29-2015, 01:34 PM #5372
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06-01-2015, 06:39 PM #5373
(1) BENCH PRESS:
45 x 20
135 x 10
225 x 5
275 x 5
315 x 5
335 x 5
Decreased weight, increased the reps. Probably coulda gotten like 2-3 more, but had no spot. going for 345 x 5 next week.
(2) BENCH PRESS GRIP SEATED BARBELL OHP:
135 x 5
185 x 5
225 x 5
245 x 5
(3) PAUSED CGBP:
135 x 5
225 x 5
245 x 5
275 x 5
(4) DEAD ROWS:
135 x 5
225 x 5
275 x 5
315 x 5
took it easy on pulling, have deadlifts tomorrow.
thanks
thanks guys!
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06-02-2015, 01:34 AM #5374
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06-02-2015, 06:58 AM #5375"Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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06-02-2015, 07:00 AM #5376
That's a beastly bench. What's the most you have hit for 5?
Yeah, even when a gym has like 4 or 5 benching stations I'll generally use a rack if one is available. Wont trust a spot from some random.
And he usually has good input too, not just random spouting off"Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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06-02-2015, 06:30 PM #5377
(1) HIGH BAR SQUAT:
45 x 5
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
385 x 3 +20lbs
I sorta good morning the last rep on 385 because I got out of my groove. IDK if I am ready for 405.
(2) DEADLIFT:
135 x 3
225 x 3
315 x 3
405 x 8 +5 reps
high reps of peace. Got gassed. I hate high rep lower body work.
(3) LYING LEG CURL:
110 x 6
140 x 6
155 x 6
No power rack benching. I feel like the rack and bench in the power rack aren't good for my proportions.
the most I ever benched was 425 x 2. I am pretty sure the most I did for 5 reps was 385.
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06-03-2015, 01:02 AM #5378
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06-03-2015, 06:23 PM #5379
(1) BBer STYLE BENCH:
45 x 20
135 x 10
235 x 8
235 x 8
235 x 8
ezpezzy
(2) INCLINE D.B. BENCH:
80 x 10
80 x 10
80 x 10
on to 80 x 3 x 12!
(3) D.B. FLYE:
35 x 12
35 x 12
next week 35 x 2 x 15
(4) BENCH GRIP BB ROWS:
135 x 8
235 x 8
235 x 8
235 x 8
e-z, but a little rough since lower back sore from deadlifts
(5) PLATE LOADED HAMMER GRIP ROW:
135 x 10
225 x 10
225 x 10
225 x 10
(6) CG LAT PULLDOWN (NOT PLATE LOADED)
175 x 8
175 x 8
175 x 8
(7) WIDE GRIP LAT PULLDOWN:
140 x 10
140 x 10
140 x 10
grip was going
(8) WIDE GRIP STRAIGHT ARM PULL DOWN:
40 x 15
40 x 15
^did above in 45 minutes
simple is the way to go!
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06-04-2015, 06:05 PM #5380
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06-04-2015, 06:29 PM #5381
yuck, bummer on the back, but probably a good call.
"Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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06-04-2015, 06:35 PM #5382
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06-05-2015, 12:09 AM #5383
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06-12-2015, 08:43 AM #5384
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,003
- Rep Power: 220088
Try stretching out your hip flexors in the front. Look up the couch stretch and hit that for at least 2 min on each side 2x a day. It may help a lot, it may even be a cure. The couch stretch is also another good one. A lot of lower back pain comes from tight hip flexors.
Hope all is well bro. Nice numbers in here!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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06-20-2015, 04:55 AM #5385
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06-20-2015, 08:41 AM #5386
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06-29-2015, 06:28 PM #5387
(1) BENCH PRESS:
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
335 x 3 (had more)
(2) SOHP:
135 x 5
185 x 3
205 x 3
225 x 3 (more)
(3) BB ROWS:
135 x 5
225 x 5
275 x 3
315 x 3
335 x 3
these felt good, was more vertical than usual so no back issues
(4) PAUSED CGBP:
135 x 5
225 x 5
245 x 5
(5) WIDE GRIP LAT PULLDOWNS:
130 x 5
160 x 5
175 x 5
190 x 5
Overall felt good. No lower back issues. For now on, I will only be doing 1 working set for core intensive exercises like squat, RDLs, deadlifts, etc. Legs and Bis tomorrow.
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06-29-2015, 06:52 PM #5388
WB, been lifting on the hiatus or just resting back?
"Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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06-29-2015, 07:07 PM #5389
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06-30-2015, 12:34 AM #5390
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06-30-2015, 02:38 AM #5391
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06-30-2015, 06:52 PM #5392
(1) DEADLIFTS (DEAD STOP, NO TNG)
135 x 5
225 x 5
315 x 5
405 x 3
455 x 3
495 x 3
sorta hard, but no lower back issues!
(2) HIGH BAR SQUAT:
135 x 5
225 x 5
275 x 3
315 x 3
335 x 3
Pretty easy!
(3) LOW BAR SQUAT:
225 x 3
275 x 3
315 x 3
(4) FRONT SQUAT:
135 x 3
185 x 3
225 x 3
(5) STRICT BARBELL CURL:
95 x 5
95 x 5
95 x 5
(6) STRICT D.B. CURL:
60 x 5
stopped here because I was really feeling it, and I got more bi's tomorrow anyway.
Thanks, the multiple sets at high reps kills my back.
yes sir!
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06-30-2015, 10:21 PM #5393
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07-01-2015, 01:28 AM #5394
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07-01-2015, 05:57 PM #5395
(1) POWER CLEAN HIGH PULLS:
135 x 5
155 x 3
175 x 3
(2) STRICT WG UP RIGHT ROW:
95 x 8
95 x 8
(3) CGBP:
135 x 10
185 x 18
(4) SEATED INCLINE D.B. LATERAL RAISES:
15 x 15
15 x 15
15 x 10
(5) OH D.B. EXT.
40 x 8 (did this single handed, was too hard on joints)
80 x 8
80 x 8
(6) TRICEP PUSHDOWNS:
100 x 10
120 x 10
120 x 10
(7) BARBELL WG STRICT CURL:
65 x 18
(8) CLOSE GRIP PRE-LOADED CURLS TO THE NOSE:
40 x 8
70 x 10
(9) HIGH CABLE CURLS TO THE SIDE OF THE HEAD:
50 x 8
50 x 8
(10) SEATED INCLINE D.B. CURLS TO NOSE
15 X 8
15 X 8
(11) STRICT D.B. HAMMER CURLS:
35 x 8
35 x 4
biceps are destroyed. Rear delts are destroyed and I didn't even target them. Rear delts were so sore that I didn't do any rear delt work like I originally planned. 30 second or less rest periods.
Thanks guys!
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07-01-2015, 07:48 PM #5396
Holy arm day batman! That's a ton of work. Killin those biceps at the end.
"Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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07-01-2015, 08:03 PM #5397
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07-01-2015, 08:42 PM #5398
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07-06-2015, 06:32 PM #5399
(1) BENCH PRESS:
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
345 x 3
(2) SOHP:
135 x 5
185 x 3
205 x 3
235 x 3
pretty hard
(3) BB ROWS:
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3 + 1 dead row
(4) PAUSED CGBP:
135 x 5
225 x 5
255 x 5
very long pause bgetween reps
(5) WG LAT PULL DOWN:
130 x 5
160 x 5
175 x 5
205 x 5
pretty hard
thox brox
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07-07-2015, 07:32 AM #5400
pulldowns always end up at the end of my sessions too and I feel weak because of how tired I am. Those are some stupid heavy pulldowns. What's your weight like right now? Those are a good 20lbs heavier than me so would be fun lol
"Yea, though I farmer's walk through the valley of the shadow of deadlift, I will fear no repetition: for the power rack art with me; thy plate and thy barbell they comfort me."
()---() York Barbell Club #48 ()---()
[]---[] Ivanko Barbell Crew #40 []---[]
[M]===[6] Mech6 Crew #6 [M]===[6]
▪█──────█▪ Equipment Crew #64 ▪█──────█▪
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