^still waitin on that photo shoot…maybe funtacular development will sign me
Squat Night
Week 6 of Coan routine
So I prob should not have come to squat with an ear infection, congested, and a slight fever. Thank God therapy doesnt work on me (props to capn kirk for that one). So after squatting I just did some fun pump work and went home. Sleep needed.
Warm ups
Squats
bar x some
135 x some
225 x 5
315 x 3
405 x 1
435 x 2 x 5
Single Leg Curl /ss/ Single Leg Extensions
4 x 8-12 per leg for both exercises
Stretch
Go home
Nice job working through sickness man.
[quote]DoveofWar08 wrote:
Nice job working through sickness man.[/quote]
Thanks bud, it was not enjoyable.
^my feelings on election day
Warm ups
Shoulder stretching
Incline Treadmill
^BREAKING NEWS! Its been a while since I repped full ROM bench. sucks.
Week 2 5/3/1 Bench
Warm Ups
Bench
bar x some
135 x 5
225 x 5
255 x 3
295 x 3
330 x 5
3 Board Press
275 x 5
295 x 5
325 x 3
365 x 2
385 x 2
405 x 2
Meadows Rows
Tried these out, they were tough.
2 plates x 15
2 plates +25 plate x 12
3 plates x 9
Chin ups /ss/ facepulls
3 x 5 and 12-15
Cable Fly /ss/ Pressdowns
4 x 8-12 each
Close Grip and Widest Grip pulldown
6 x 8-15
^I lol’ed
Cardio, though I did some biceps, never really do em otherwise.
Warm ups
Hammer Curls w/a lil swing n squeeze on the heavy sets
50lbs x 12
70lbs x 10
90lbs x 8
110lbs x 6
120lbs x 4
130lbs x 3
Hammer Strength Curls
6 x 8-12
Seated Calves
3 x 10-15
Standing Calves
5 x 8-15 (pyramid)
Incline treadmill
^old school deadlifting
Week 2 Deadlift
Warm ups
135 x some
225 x some
345 x 3
395 x 3 (<-form went south-lower back cramped like a mofo-prob should have stopped…meh)
440 x 5
Rack Pull from below knee
405 x 3
455 x 3
500 x 3
Seated Shrugs (this handy little plate loaded machine, makes you unable to cheat)
4tp x 6 x 10-12
Chin ups (various grips)
4 x some
Is the bulk making you Superman, or is that all you? 
You did the Meadow Rows with the T-Bar?
That’s some impressive shiznit there.
Kick ass deads, DF.
Your lower back cramps were probably just it’s way of saying “bring it on!”
^view of my gym from the walking track. be jealous.
Warm ups
Stretching
Incline Treadmill
Walking outside.
After all, whats the opposite of Christopher Reeves? Christopher Walken
[quote]Nikki9591 wrote:
Is the bulk making you Superman, or is that all you?
You did the Meadow Rows with the T-Bar?
That’s some impressive shiznit there.[/quote]
Thank you, your progress in your training is pretty impressive as well
[quote]inkaddict wrote:
Kick ass deads, DF.
Your lower back cramps were probably just it’s way of saying “bring it on!”[/quote]
If that is so, then the pumping up the incline on the treadmill said the same thing haha.
DF, let me know when you are coming back in town. We can throw some weight around and grab a bite.
I tried those meadows rows as well tonight. I liked them. Definitely putting those in the routine.
^serious lols
Standing Military Week 3
Warm ups
Military Press
bar x some
135 x some
165 x 5
185 x 3
205 x 5 (<-rep pr)
After this, I dunno I just couldnt get into a groove. Dunno if I didnt eat enough before hand or if the stress from law school is wearin me down, but had trouble staying focused.
HS Plate Loaded Dips
4tp x 20
6tp x 13
8tp x 8
10tp x 4is (partial repped 3 and 4)
Dead Stop DB Rows (harder than expected)
110 x 12
120 x 12
130 x 10
Delt Triad (cable lateral /ss/ front raise /ss/ rear delt)
2 x 8-15 each
Triceps Pressdowns /ss/ Close Grip Lat Pulldown
4 x 8-14 each
Wide Grip Lat Pulldown
3 x 8-15
I’ll tell you what DF, for being out ot the groove, and not being focused…looks like you kicked some ass today.
Good shit.
[quote]inkaddict wrote:
I’ll tell you what DF, for being out ot the groove, and not being focused…looks like you kicked some ass today.
Good shit.[/quote]
Thanks for the encouragement bud
^I am going to DIE. Sweet.
Squats
Week 7ish
I combined the weights from weeks 7 and 8, cause next week I will be taking a much needed deload week. The first working set was the weight for this week, the second was next weeks weight. It took everything to get the squats tonight, so afterward I just did some high rep/pump work.
Warm ups
Squats
bar x some
135 x 3
225 x 3
315 x 3
405 x 2
455 x 5
475 x 5
Close Stance Leg Press
8tp x 20
10tp x 17
12tp x 13
14tp x 12
Lying Single Leg Curl
4 x 8-10
Stretching
You’re an animal, brother! Two squat workouts in 1 session? That deload is going to be awesome and well deserved. Kicking ass as always, keep it up.
[quote]inkaddict wrote:
You’re an animal, brother! Two squat workouts in 1 session? That deload is going to be awesome and well deserved. Kicking ass as always, keep it up.[/quote]
haha no, not two sessions, just did the weight.
