[quote]DixiesFinest wrote:
^look at that! I feel like a real powerlifter with an arch that powerful/gut that pushed out
[/quote]
And how are you NOT a real powerlifter?
A lot of sexy things going on in here.
^I multi task brah
Week 3 of Coan Squat Cycle
Warm Ups
Squat
Bar x some
135 x some
225 x some
315 x 5
335 x 3
375 x 2 x 8
Leg Press (on pivot press, not sled, easier on lower back imo)
8tp x 20
10tp x 18
12tp x 15
14tp x 12
16tp x 10
Single Leg Curls
4 x 10-12
Hanging for Stretching x 3 x 30 seconds
[quote]DoubleDuce wrote:
Rev band work is a lot of fun. [/quote]
It was a lot of fun, sore as hell today though
[quote]Nikki9591 wrote:
[quote]DixiesFinest wrote:
^look at that! I feel like a real powerlifter with an arch that powerful/gut that pushed out
[/quote]
And how are you NOT a real powerlifter?
A lot of sexy things going on in here.[/quote]
haha thanks lovely lady
^interesting…so where does that leave me?
Back, Bis, Traps
My lower back felt a lil tweaked (lower back, right side) so I didnt go as heavy on bent over BB rows today.
Warm Ups
Chin ups
4 x 6
Bent Over BB Row w/some body english
135 x some
225 x 3 x 10-12
275 x 2 x 8-10
315 x 4-6 (<-back was hurtin, not as good as usual)
Close Grip Seated Cable Row
4 x 9-15
Standing Rear Delt Cable
3 x 12-15
Face Pulls
3 x 10-13
DB Curl
45lbs x 12
70lbs x 8 (lil swing n squeeze)
95lbs x 4 (lil swing n squeeze)
HS Shrugs
6tp x some
8tp x 15
10tp x 12
Widest Grip Lat Pulldown
5 x 8-15
Warm up
Standing Abzzz
5 x 10-12
Ab Machine /ss/ Back Extension
4 x 8-12
Seated Calf Raises
3 x 15
Standing Calf Raises
3 x 15
Walkin for Cardio
^true lulz
Speed Bench, pump n burn chest shoulders tris
Long week, shortened session,had to hurry, need a break from law school dammit!
Warm ups
Speed Bench
185 + mini bands x 6 x 3
Decline Bench
225 x 3 x 8-10
Hammer Strength Incline
4tp x 20
6tp x 13
8tp x 7
(gave my shoulders a break)
Lateral Plate Raises w/25lb plate
2 x 10-12
Front Plate Raise w/35lb plate
2 x 12
Rope Overhead Tricep Extension /ss/ Rope Pulldowns
3 x 8-15 (each)
PecDec Fly /ss/ Bar Pressdowns
4 x 8-12 (each)
No lifting today.
Flag Football Tournament.
Caught a couple passes, I guess thats legit…whats important was I had 8 knockdown blocks in a “no hands” flag football tournament, and never allowed my qb to be sacked.
Hitting people is fun.
^cure for bad days
So I woke up this morning at 4 45am to a flooded apartment. Hot water pipe busted. Dammit.
Deadlift day, week 3
Warm ups
Deadlift
135 x 5
225 x 5
315 x 5
360 x 5
410 x 3
460 x 3
Rack Pull 2 inches below knee
405 x 3
455 x 3
500 x 3
Pullups
4 x 5-6
Quick work, made the day better. Rep PR, good day.
Awesome video. Great lifting too
^so I wanted a photo during the lift…apparently how to work a camera phone is a mystery to those who wear LSU visors. This will have to do.
Brought out the bench shirt to see what we could get out of it. If there are any powerlifters in Mississippi, help me out. Got a PR, but still dont feel like I am maxing it out.
Warm Ups
Full ROM Bench w/Titan Fury Single Ply
bar x some
135 x some
225 x some
315 x 3
put on shirt
365 x 3 x 1 (off 3 board, then 2, then 1)
405 x 1
425 x 1
450 x 1 (<-PR for full ROM)
Close Grip Bench w/pause
225 x 2 x 8-10
275 x 5
Lateral Raises
5 x 8-10
Close Grip Lat Pulldown
5 x 8-12
Fly /ss/ Pushdowns
4 x 12-15
Widest Grip Lat Pulldown
2 x 15
^workin ma squatzz
Squat Day.
Week 4 of Cycle
Warm ups
Squat
bar x some
135 x some
225 x 5
355 x 3
395 x 2 x 8
Close Stance Leg Press
10tp x 15
12tp x 12
14tp x 10
8tp x 20
Single Leg Lying Leg Curl
4 x 8-12
Out.
[quote]DixiesFinest wrote:
395 x 2 x 8
[/quote]
I hate you bro.
jk, kick ass dude.
^proper uses of exercise balls
Warm ups
Dips and Pull ups
Standing and Kneeling Abs
4 x 15-20
Ab Machine /ss/ back extension machine
3 x 10-15
Incline Treadmill
^damn i have small forearms
Speed Bench and assorted Fun
Warm ups
Speed Bench
185+bands x 8 x 3 (+4 for lulz)
Reverse Grip Bench
135 x 15
225 x 12
275 x 5 (<-thumb went numb…kinda strange feeling)
315 x 2 (<-yup, cant feel my left thumb…nice)
Lateral Plate Raises /ss/ HS Shoulder Press
3 x 8-12 (of each)
Chin Ups (various grips) /ss/ High Face Pulls
5 x 5-6 and 13-15
DB Fly /ss/ Pushdowns
4 x 8-12 (each, slow contraction)
Widest Grip Lat Pulldown
2 x 13
^nice.
WOOO DELOAD DEADLIFT!!
Warm ups
Deadlift
135 x some x some
225 x 5
275 x 5
315 x 5
Rack Pull from below knee
405 x 5
455 x 3
500 x 2
Hammer Strength Biceps
6 x 8-12
Stretching…ouch…
That’s your deload?
Ego deflate.
GO HOGS GO!
Hog Victory - Good Day
Warm ups
Dips /ss/ Pull ups
3 x 5 (each…went real slow and strict, dips have screwed my shoulder in the past)
Kneeling Abzzz
5 x 8-15
Took a long walk on the track, 4 laps, which is apparently somewhere little over a mile? I dunno the measurment, it was a nice day outside, so I just went walkin.
^bad cell phone picture, ah well. 240lb military press
Sunday Funday
Warm Ups
Standing Military Press
Bar x some
135 x some
165 x 5
185 x 5
205 x 3
225 x 2
240 x 1 (<-PR)
HS Plate Loaded Dips
4tp x 20
6tp x 15
8tp x 9
10tp x 4
Plate Raises, laterals /ss/ fronts
2 x 8-12 of each
Cable Row (close grip, medium grip, and wide grip, 2 of each)
6 x 8-12
Chest Fly /ss/ overhead bar extensions
4 x 12-15
Widest Grip Lat Pulldown
3 x 12-15
NICE PR dude! 240? That’s big time dude. Just gotta add 60# to mine and I’ll be there 