9/11/12
178.4 BW -fuark need to stay at 180 for at least 2 more weeks.
Refeed Day
-Bench 45x25/25
-Lat Raise 2.5x20
-Straight Arm Pulldown 20x20
-Seated Facepull 20x20
-RDL 45x20
-Walking @3.5 mph on 3% incline for 20 minutes
Bench tmrw
IM IN THE STREETS WITH THE FIENDS I DONE SEEN DANGER. this song is fire
9/12/12
182.8 BW
At School
Low day
Week 10 QP (mod 1)
Bench 1
-Strict Press
45x8
65x8
85x6
105x6 -+5lb -2 reps from last time. A +1 rep PR at this weight
-Incline Bench (pinky on rings) (6-7rm)
45x6
85x6
115x6
145x6 -+5lbs, same reps as last time. Not a PR.
-DB Twist Press (3 count negative)
25x12
—work—
45x20
50x13
55x10
60x5 drop 40x12 -feels goodman.jpg
-Seated 1 arm DB Laterals SS Shrugs (3 count negative, and 3 count flex)
8x12 95x12
—work—
20x20 145x20
25x15 145x18
30x10 145x15
35x5 145x15
-Banded DB Rows (3 count contraction) ( Double Mini)
30x12
—work—
55x12
60x10
65x8
70x5
—later----
-Circuitx5
-Incline Bench 45x25, 50x25, 55x25, 60x25, 55x25
-Box Jump 14" x10/10/10/10/10
-Jump Rope 100/100/100/100/100
Couldnt do real cardio too late by the time I finished my stuff I had to do today. 40 mins walking cardio tmrw
9/13/12
180.4 BW
Low day
-Bench 45x25/25
-RDL 45x25/25
-Barbell Row 45x25/25
-Band Pushdowns minix25/25
-Facepulls minix25/25
-Walking @3.5 mph on 3% incline for 40 minutes
Deads tmrw
9/14/12
180.0 BW
At Home
Low Day/ Later Refeed
Week 11 QP (mod 1)
Deadlift
-SLDL from 2" deficit
135x8
170x8
200x6
250x6
300x7 -+5lb -1 rep PR
-Deadlifts (work to double)
165x5
265x3
365x2 -+10lb same reps PR. Its official. 2+xBW deadlift
-Band Hammy Curls (3 count contraction)
Lightx12
—work—
2 Lightsx20/20/20 +20 partials -fuck me
-Pullups Weighted (25 total)
—work—
+10x6/5/4
Bw x8/2
Bam Bam bench tmrw
cutie pie
[quote]spar4tee wrote:
cutie pie[/quote]
Solid pulling.
CS
[quote]CSEagles1694 wrote:
Solid pulling.
CS[/quote]
Thanks mane
9/15/12
? BW
At home
Low Day
Week 11 QP (mod 1)
Bench 2
-1 Thumbs in CG (Paused)
45x8
75x8
100x6
135x6
165x6 -No PR, but these reps felt much better than last week
-Bench (Thumbs out grip) work to double
95x5
135x3
185x2 -No PR but so happy with this. Had hit 185x4 as my best but was 200 lbs bw, hit this at no greater than 182 today. So I have a over BW bench now too. These reps werent hard at all either
140x17 -+3 rep PR at this weight
-Lat Pulldowns ( 3 count flex) (d-handle)
50x12
—work—
90x12
100x10
110x8
120x5 drop 100x5 drop 70x5 drop 50x5 -slowest negatives ever too lol
-Low Incline Skullcrushers SS DB Curls (3 count negatives)
25x12 10x12
—work—
65x12 35x12
75x12 35x12
85x11 35x10
Cardio later.
9/15/12
Later on
-Complex x3
-Powercleans 95x10/10/10
-BB Row 95x10/10/10
-CG Paused Bench 45x10/10/10
-Band Pushdowns Lightx20/20/20
-Facepulls Lightx20/20/20
-14" Box Jumps x50 as fast as possible
Was gonna do 20 minutes walking but i feel destroyed so just gonna get 40 minutes tmrw
When youre being nice to a girl and she actually thinks youre bullshitting her because youre just a nice guy… cmonnnn
9/16/12
BW was 177.6
Refeed Day cannot go below 180 until october comes around then we make the final journey to 165-170 range. Do not want to have lost 30 lbs in not even a month yet.
9/16/12
177.6 BW
Refeed Day
-Bench 45x25/25
-Band Pulldowns 2 Doubled Minisx25/25
-Band Pushdowns minix50
-RDL 45x25/25
-Squat 45x5x10
-Walking @3.5 mph on 3% incline for 30 minutes
Feeling good about skwatz tmrw
9/17/12
180.0 BW
Home
Low Day
Beginning Notes: I actually felt like someone beat the shit out of me today somewhere around 1pm I started getting so tired I almost passed out in class and I barely made it driving home. I was just like completely exhausted and had a headache but I really didn’t want to miss squats. So I popped 1.5g Vitamin C and 2 Tylenol and rage and felt OK. But still feel like its something to keep in mind looking at the numbers from this sesion.
Week 11 QP (Mod 1)
Squat
-5 Count Pause Squats
45x8
95x8
135x6
185x6
230x6 -+belt +1 rep PR. awesome
-Squats (working to double)
140x5
210x3
275x0 -Shouldve known better than to go at this
255x2 -Last week got 250x3, so I don’t consider this bad. I hit 265x2 last double I did though but it was at school. Considering how I felt today, I don’t consider this bad.
175x20- +belt. Some kind of PR counting it as a +5rep PR at this weight from last week. thought I went to heaven but I really wanted to do this
-Pulldown Abs (3 count negative)
50x12
—work—
80x20/20/20 drop 50x12
-Meadow Rows (3 count contraction)
—work—
+30x12
+40x10
+50x8
+60x5 drop +50x5
Cardio later if I’m still feeling good, bed early tonight
9/17/12
No cardio feeling like someone beat my skull in with a bat
Do you touch the floor when doing sldl. Kinda random sorry.
[quote]jtownlax wrote:
Do you touch the floor when doing sldl. Kinda random sorry.[/quote]
Deadstop on the floor each rep
[quote]PlainPat wrote:
[quote]jtownlax wrote:
Do you touch the floor when doing sldl. Kinda random sorry.[/quote]
Deadstop on the floor each rep[/quote]
better be
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]jtownlax wrote:
Do you touch the floor when doing sldl. Kinda random sorry.[/quote]
Deadstop on the floor each rep[/quote]
better be[/quote]
it be is
Home today, didnt sleep till 5 am last night had the chills and a fever all night