DBLBacn and DocHollidy do work with CON-CRET

[DocHollidy]

Back finally, Heavy deads today will post yesterdays workout too in a bit

[DocHollidy]

11.22.11

Light Warmup and Jog
then did 8 25 yard sprints

Deadlift (Light)
315x3
405x3 (stopped here just wanted to get a feel, planned on maxing soon)

Lat Pulldown Hammer Strength Machine
300x8
300x8

Iso Military Press Hammer Strength Machine
300x15
300x12

Lat Pulldowns Cable
265x8
280x8

Extra Row Work


11.23.11
Full Body Power Day

Box Squat
225x8
315x8
405x5
365x5

Power Clean and Push Press
135x2
225x2
245x1
255x1 PR

Decline Bench
315x7

DB Snatch
100x2 Each Arm

Leg Extensions
280x15
280x15

(just a little random work all around)


PM Conditioning tonight

[Kickerof09]

^^ Good work Doc!
Do you still play ball?

[Raigs]

Big Numbers Doc. Like the tag of light on the DL and then you hit 405 :P

[DocHollidy]

11.23.11

PM Workout

Shrugs
225x15
275x15
275x10

Hammer Military Press
2 Plate per side x10
3 Plates per side x10
4 Plates x2

Iso Hammer Strength Military
Stack x8
Stack x8

DB Shrugs
60x15
60x15


11.24.11
Turkey Day Conditioning

Tire Woodchops w/ Sledgehammer
x20
x20
x20

Tire Flips
x3
x3
x3

5 Tire Flips w 10 Chops Circuit Style
x3 Sets


11.25.11
AM Workout

Bench
135x5
135x5
225x5
315x5
(stopped here because doing chest later with my workout partner)

Deadlift
315x2
405x2
515x2 (PR)

Seated Row ss T Bar Row
2 Plates x8 ss 2 Plates x8
2 Plates x8 ss 2 Plates x8
3 Plates x8 ss 3 Plates x8
4 Plates x8 ss 3 Plates x8

Lat Pulldown Close Grip
260x8
270x8 easy

Arm Work (Light)

20 yd sprints x8

[storm1507]

Nice deadlifting Doc.

[DocHollidy]

Nice deadlifting Doc.

thanks storm pretty bad for my weight but oh well never been my best lift

[RyouBakua]

515 is great man!

[DBLBacn]

515 is great man!

what he said^^^

hope y'all had a great thanksgiving and are enjoying some time with your families

[Kickerof09]

^^^ What they all said! I wish my deadlift was putting up anything close to your numbers! What position you play Doc??

[pastorpritch]

11.23.11

PM Workout

Shrugs
225x15
275x15
275x10

Hammer Military Press
2 Plate per side x10
3 Plates per side x10
4 Plates x2

Iso Hammer Strength Military
Stack x8
Stack x8

DB Shrugs
60x15
60x15


11.24.11
Turkey Day Conditioning

Tire Woodchops w/ Sledgehammer
x20
x20
x20

Tire Flips
x3
x3
x3

5 Tire Flips w 10 Chops Circuit Style
x3 Sets


11.25.11
AM Workout

Bench
135x5
135x5
225x5
315x5
(stopped here because doing chest later with my workout partner)

Deadlift
315x2
405x2
515x2 (PR)

Seated Row ss T Bar Row
2 Plates x8 ss 2 Plates x8
2 Plates x8 ss 2 Plates x8
3 Plates x8 ss 3 Plates x8
4 Plates x8 ss 3 Plates x8

Lat Pulldown Close Grip
260x8
270x8 easy

Arm Work (Light)

20 yd sprints x8

Strong workout, except for those DB shrugs

[Raigs]

How much does that tire weigh? 515 on DL is huge

[DocHollidy]

Thanks RB and Baco

@Kicker- Defensive End or Linebacker

@Pritch- LOL yea those were pretty weak

@Raigs- I'm not sure probably 350lbs

[DocHollidy]

11.26.11

Full Body Conditioning


(worked out with my cousin in the marines today)


Strongman Circuit
5 Weighted Pullups w/ 15-20lb Weighted Vest
5 Tire Flips (est. weight 350lbs)
5 Jumps onto Tire
10 Sledgehammer Chops on Tire

5 Rounds



Sprint Workout

Warmup
1x 100m
1x 200m
1x 300m
1x 400m
1x 300m
1x 200m
1x 100m

These were more like power jogs lol, he crushed me but I'm not a runner so its all good

[Raigs]

Those tire Flips are mad crazy weighing in at 350

[RyouBakua]

all of Bacons and Docs workouts are mad crazy

[DBLBacn]

all of Bacons and Docs workouts are mad crazy

We try

What kind of tire were you using Doc? You say it was with your cousin in the marines, so if you were on a base it was most likely a 7-ton tire which weigh in at 386lbs. If not then you could always ask my good friend Dr. Google

Quick workout this mroning. Only had about 35 mins because the wife has to be at work yet again today. She was working yesterday as well for black friday. I refused to leave the house and deal with that madness. Why do people do that to themselves? Anyway, here goes...

5x5 BACK


PWO - 2 scoops con-cret, 2 scoops beta
Intra - 1 scoop Gluta-tren mixed with 1 scoop con-cret

1 Bent Over Barbell Row
#1 175 8
#2 205 5
#3 215 5
#4 225 5
#5 230 5
#6 240 5 PR

2 Pullups #1 25 5
#2 45 5
#3 45 5
#4 50 4
#5 50 3

3 Bent Over One-Arm Long Bar Row
#1 70 8
#2 80 8
#3 90 8
#4 100 5

4 In-N-Outs
#1 20 10
#2 25 10
#3 25 10

Quick and to the point, my favorite kind of workout. tomorrow I shouldn't be pressed for time so it'll be a good squats and chest day.

These long weekends always trip me out. I keep forgetting what day it is and both yesterday and today I feel like it's sunday and I have to be back at work. I definitely won't complain about a little extra time off though. Happy saturday everybody

[Kickerof09]

240 BB rows?! That's nasty!!! Congrats on the PR :]

[RyouBakua]

gotta admit, felt apprehensive coming in here because of the big numbers

[DBLBacn]

240 BB rows?! That's nasty!!! Congrats on the PR :]

thanks bro!

gotta admit, felt apprehensive coming in here because of the big numbers

Don't worry, Doc didn't post a workout it was just me

And on to today's!

SQUATS & CHEST


PWO - 2 scoops con-cret 2 scoops beta
Intra - 1 scoop gluta mixed with 1 scoop con-cret

1 Box Squat
#1 285 5
#2 325 5
#3 340 5
#4 365 5 PR!
why not, lets try it...
#5 390 1 PR!!!!!

2 Barbell Bench Press
#1 185 8
#2 205 5
#3 215 5
#4 225 5 PR!
#5 225 3 - tweaked my right wrist on rep 4

3 Decline Barbell Bench Press - crap numbers and cut the sets short due to wrist soreness from flat bench
#1 225 5
#2 225 5
#3 235 5

4 Standing Calf Raises - Pyramid Set, 20 sec. rest between
#1 300 15
#2 340 15
#3 360 15
#4 340 15
#5 300 15

Not a bad way to finish the week. Squats are on track for my end of the year goal, deads and overhead press are gettin there, and bench.... we'll see. Back on the grind tomorrow. Hope everybody had a great weekend and a good holiday

[Raigs]

Sick Workout. Even though your wrist hurt 225 on decline is still big. Congrats on that 390 squat pr

[RyouBakua]

hah, said the guy with a 390 box squat!

[browguy808]

thanks bro!



Don't worry, Doc didn't post a workout it was just me

And on to today's!

SQUATS & CHEST


PWO - 2 scoops con-cret 2 scoops beta
Intra - 1 scoop gluta mixed with 1 scoop con-cret

1 Box Squat
#1 285 5
#2 325 5
#3 340 5
#4 365 5 PR!
why not, lets try it...
#5 390 1 PR!!!!!

2 Barbell Bench Press
#1 185 8
#2 205 5
#3 215 5
#4 225 5 PR!
#5 225 3 - tweaked my right wrist on rep 4

3 Decline Barbell Bench Press - crap numbers and cut the sets short due to wrist soreness from flat bench
#1 225 5
#2 225 5
#3 235 5

4 Standing Calf Raises - Pyramid Set, 20 sec. rest between
#1 300 15
#2 340 15
#3 360 15
#4 340 15
#5 300 15

Not a bad way to finish the week. Squats are on track for my end of the year goal, deads and overhead press are gettin there, and bench.... we'll see. Back on the grind tomorrow. Hope everybody had a great weekend and a good holiday

Numbers look good big man! Heavy basic compound movements....gotta love it

[Kickerof09]

^^^
HUGE workout! Congrats on the PR, a pretty common occurance when hard training meets Con-Cret eh? ;]
I've been interested in adding box squats to my routine...do you literally sit and pause on the box at the bottom of the movement? Or is it more like when you hit the box you accelerate upwards?

[RyouBakua]

i like to sit and rest

but most like to touch and go

[DocHollidy]

i like to sit and rest

but most like to touch and go

x2 sit for about 1-2 seconds

[DocHollidy]

Last 2 Days


11.27.11

2 Flag Football Games totalled about 8 or 9 catches for 250 yds 2 tds in game 1, didnt play much offense in game 2


11.27.11
Chest Work

Bench Press
135x5
225x5
315x6
315x4
315x2(these 2 were with a 2 sec pause on chest)

Life Fitness Chest Press
230x15
230x8
110x15
110x15
110x15(just for a burn)

Incline Bench
275x3
225x8

Cable Crossovers
30x10
30x10
30x10


11.28.11
Shoulders

Incline Bench (almost shoulder press incline)
155x10
155x10
225x10
235x10 PR??
135x8

Rear Delt Machine
85x10
85x10
85x10

Hammer Strength Military ss Rear Delt
3 Plates x10 ss 85x10
3 Plates x8 ss 85x10

Then did some more auxilary work ran 3 days in a row so legs are toast

[Raigs]

damn your incline bench numbers are huge.

[yakuzastyle]

thanks bro!



Don't worry, Doc didn't post a workout it was just me

And on to today's!

SQUATS & CHEST


PWO - 2 scoops con-cret 2 scoops beta
Intra - 1 scoop gluta mixed with 1 scoop con-cret

1 Box Squat
#1 285 5
#2 325 5
#3 340 5
#4 365 5 PR!
why not, lets try it...
#5 390 1 PR!!!!!

2 Barbell Bench Press
#1 185 8
#2 205 5
#3 215 5
#4 225 5 PR!
#5 225 3 - tweaked my right wrist on rep 4

3 Decline Barbell Bench Press - crap numbers and cut the sets short due to wrist soreness from flat bench
#1 225 5
#2 225 5
#3 235 5

4 Standing Calf Raises - Pyramid Set, 20 sec. rest between
#1 300 15
#2 340 15
#3 360 15
#4 340 15
#5 300 15

Not a bad way to finish the week. Squats are on track for my end of the year goal, deads and overhead press are gettin there, and bench.... we'll see. Back on the grind tomorrow. Hope everybody had a great weekend and a good holiday

Strong lifts Bacn especially with your wrist bothering you.

[pastorpritch]

Nice work baco. Looks like you and I are about the same with the weights now ... I guess i'm going to have to step it up!