waitlifter82's Log

[scott_donald]

mmm and with the women there make sure u get pics...

[waitlifter82]

mmm and with the women there make sure u get pics...

will do

Back/Ham

GMs
45x10
95x10
135x5
175x1
205x1
235x8
2x225x8

Powershrugs
315x6
390x4
365x5

Snatches
45x3 + 3 OH Squats
2x90x3
2x100x3
90x3 (hanging) + 3 OH Squats

BB Rows
2x225x6

Underhand Lat Pulldown
194.5x6
2x182.5x6

1-Leg DB Squats
25x8
2x40x6

Decline Crunches
bwx10
3x65x10

Cable Oblique Turns
3x#15x10

Elliptical 16 minutes


Notes
Solid workout. I haven't done standard GM's in quite some time, but they felt good as the sets progressed.
Shrugs were less then steller. Could be because the gm's tired my hips, or might of just been one of those days.
Squats are a nice change. It's hard to keep balance throughout the set at first, hence the light weight.

[JAGERBOY]

Intersting.

[waitlifter82]

Intersting.

not really

Biceps/Cardio

BB Curls
45x10
75x5
100x10
100x7
95x8

DB Preachers
30x10
2x30x8

Cable Curls
3x55x10

Elliptical 35 minutes (first 20 being IBUR)


Notes
Going back to relaxed form on bb curls

[JAGERBOY]

not really

You got me.

[homelifter]

Nice BB curls wait.

[waitlifter82]

Nice BB curls wait.

thanks, HL

Push

Military Smith
65x10
105x5
145x3
165x1
3x185x5

'Powershrugs'->Hanging Snatch
45x5
2x90x3
100x3
105x2
105x3 (Snatch off floor)

HS Shoulder Press
135x6
145x6

CG Bench
175x5
185x6

Incline Flys
65x10
2x55x10

Pec Dec Fly
2x160x10
100x20

Snatches (30s rests)
10x90x3


Notes
Solid workout. Got everything I wanted, and made much improvement from the last time I did 3x5 on militarys (10-15lbs).
Did some Iron Cardio for a change - fun as hell. Form was clicking on snatches today. Can't wait till these get heavy

[JAGERBOY]

When u give poundages for smith are you just simplifying it and saying 185 is a forty five and a twenty five on each side?

[waitlifter82]

When u give poundages for smith are you just simplifying it and saying 185 is a forty five and a twenty five on each side?

no, did 45+35+5 on each side today. (I've always assumed that the bar weighs 15lbs)

[JAGERBOY]

no, did 45+35+5 on each side today. (I've always assumed that the bar weighs 15lbs)

Hmmm, I feel that although the machine assists you, it feels relatively close to what repping out just the bar does. Maybe its just cuz my gym doesnt maintain their equipment very well.

[mivi320]

Good work

Iron cardio = fun

[waitlifter82]

Good work

Iron cardio = fun

Legs

ATG Squats
2x45x8
45x5 (OH)
135x5
185x3 (paused)
225x1
255x1
285x2
3x230x3
3x230x3 (paused)
2x230x3

Front Squats
200x3

End of Second Pull of Snatch to ATG OH squat (anyone have a shorter name for these?)
5x45x3

Leg Press (feet high-starting from bottom of ROM)
630x10
705x10
705x6

Leg Extensions
3x195x10

Donkey Calf Raises
3x400x12
2x400x10

Straight Arm Lat Pulldowns
60x12
70x10
70x8
65x8
60x10

Rope Crunch
72x15
2x84x15

Side Bends (on hyperext. bench)
2xbwx20

Elliptical 16 mintues


Notes
Have to be patient with Coan. Despite having a sore lower back, squats were still quite easy today. However, for some reason coming out of the hole wasn't as powerful today.
Skipped front squats, as I was rounding my back. I'm thinking of quitting these all together... never been a fan.
Leg Presses were great - really felt it in the hams today (which werent' 100%)

[meathead198]

The weakness out of the hole will be from your sore lower back.

Looking good.

[meathead198]

Oh, and I GM'ed 255x3

[waitlifter82]

The weakness out of the hole will be from your sore lower back.

Looking good.

Yea, that and also calves were really cramping by the 5th (working) set.... ****ing calves

Oh, and I GM'ed 255x3

damn Sorry, I haven't been looking in your journal in ~ a week. Been busy I plan on gm'ing 3x245x6 this coming tuesday

[waitlifter82]

6-18-06: Cardio Bike: 40 minutes

6-19-06: Push I

BB Decline
45x20
95x10
135x6
170x2
190x1
210x1
3x230x4 (tied PR on all 3 sets)

BB Incline
2x185x6
175x6

Rear Lateral Machine
100x12
4x100x10

Side Lateral Machine
90x8
100x8
2x110x8
100x8

OH DB Extensions
3x85x10

1-Arm Cable Pushdowns
3x35x12

Snatches
3x45x3 (hanging/powershrugs, +some OH squats)
90x3 (hanging)
90x1 + 3 OH Squats
2x105x1
120x2 (tie PR)
120x1 (+ 7OH squats)

Elliptical 16 minutes


Notes
Kick-ass workout. I was hesitant to add 15lbs to decline (did 3x215x5 last week), but surprisingly it wasn't as hard as I thought it was going to be. Widened my grip on the bar, as my 'normal' grip is pretty narrow. I felt much more powerful and my shoulders held up pretty well.
The rest of the workout was pretty fast paced. Still, I improved on everything compared to last week and got some PRs

[young_squatter]

Awesome workout man, congrats on the PR.

[Jesin]

Great workout Wait.

[mivi320]

[
3x230x4 (tied PR on all 3 sets)

Nice!!

[waitlifter82]

Awesome workout man, congrats on the PR.

thanks, danny

Great workout Wait.

twas nice

Nice!!

I believe I have you beat

[scott_donald]

solid stuff... right amount of blue...

[EoR]

Looks like the PR has stops at waitlifterville

Solid stuff again, well done on the blue

How do you like OH squats? I did those ages ago, talk about a core and also upper body workout!

[waitlifter82]

solid stuff... right amount of blue...

indeed... pushing exercises are really progressing well

Looks like the PR has stops at waitlifterville

Solid stuff again, well done on the blue

How do you like OH squats? I did those ages ago, talk about a core and also upper body workout!

OH squats are deffinitely destroy your ego. It's not only a full body exercise, but you also have to keep balanced which is probobly the hardest part

[waitlifter82]

Back/Hams/Abs

GMs
45x10
95x5
135x5
170x1
195x2
220x1
3x245x6

Powershrug->Snatch->OH Squat
45x3
2x90x3
2x100x3

BB Rows
135x6
185x3
2x235x5
215x8

Underhand Lat Pulldowns
199.5x6
2x187.5x6

1-Legged Squats
3x55x6

Decline Crunch
bwx10
70x10
70x8
70x6

Cable Oblique Turns
2x#16x10

Elliptical 20 minutes


Notes
Great workout on paper, but my ass was dragging today. GMs were quite heavy. But just like last week, the hardest working set was the first one.

[JAGERBOY]

Ya, that first set on GM's is always scary. Nice work.

[young_squatter]

Nice workout man, those are some strong GMS.

[waitlifter82]

Ya, that first set on GM's is always scary. Nice work.

ha, yea first set is horrifying

Nice workout man, those are some strong GMS.

thanks, young. Lowerback didnt feel 100% today, so hopefully my body adapts quickly (it better because Squats are going to get heavy in ~2 weeks)

[scott_donald]

like the excercise choice...

solid session continuing the prs...

[EoR]

PR training still stopping at waitlifterville

Nice workout on the 4 prs, nice weight on the GMS and decent rowing aswell.

Btw, do you know what happened to Extraultra? Did he fall off a cliff? Haven't seen his journal around in ages... don't tell me it was moved or I will hit myself

[waitlifter82]

like the excercise choice...

solid session continuing the prs...

indeed, still have mor ein me i believe. so more pr's to come

PR training still stopping at waitlifterville

Nice workout on the 4 prs, nice weight on the GMS and decent rowing aswell.

Btw, do you know what happened to Extraultra? Did he fall off a cliff? Haven't seen his journal around in ages... don't tell me it was moved or I will hit myself

thanks, will do doing 1.5xbw for reps on GMs next week... can't wait

Don't know anything mroe then you do concerning Extraultra :shrug: