[video]1506[/video]
Floor press W/ 100 pounds of chains
worked up 10 205x2
[video]1505[/video]
Trceps death
standing triceps extensions
worked up to 95x5
Seated Cleans
45x4x6
11/30/09
Deadlift against purple bands
135x6
225x3
275x3
315x3
365x2x3
Dembell rows
130x3x8
pullups
mini bandx10
light bandx10
light bandx10
lat pulls
setting10: 2x10x
setting:1x14
shrugs
60x2x20 no straps
I switched my deadlift stance and it feels so much better
11/31/09
Speed Bench:
close grip: 95 50 pounds chains 4x3
medium grip: 115 50 pounds chains 4x3
comp grip: 135 50 pounds chains 1x3
Incline Bench: 135x3x3 didnt go heavier because my shoulders were screaming
Tricep pushdowns: setting 10x3x12
incline machine: 185x6
225x4
275x3
my CNS was shot from the day before, so i called it a day.
12/4/09
Parallel Box Squat w/ SS bar
150x2x5
200x3
240x3
290x0 dunnno what the problem was
240x2
290x3 I solved the problem…i think
310x2
330x2 put on single ply powerpants, thats all I used for gear
340x2
350x1
360x1 tough grinder, but it got up and I was happy
did some light auxillary work, called it a day
12/6/09
ME bench off 2 board in shirt
[video]1521[/video]
long warmup
315x2
335x2
365x1
need to figure out what is the problem with my shirt, its not getting set right. Im not getting as much as I should out of it.
12/7/09
Deadlift W/ Reverse Blues
warm up
365x3
405x3
455x1
495x1
455x3
405x3
BB rows
Face Pulls
Lat pulls
Some other stuff.
12/9/09
Bench Access day
I was told yesterday by Josh McMillan that I need to do more back work and lockout work on these days
4 board press
135x3
185x2x3
225x3
5 board
225x2x3
245x3
Key Presses
65x3x10
Face pulls
different settings 4x12
pullups
4x8
shrugs
2x20 w/ 60#DB’s
shrug machine
135x2x20
225x10
Kroc Curls w/ fabricated long EZ curl bar
85x5x10
great workout, felt awesome
“like I was cumming”
12/11/09
Squats in full gear
I worked up to a 525 squat, little high.
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12/14/09
Deadlifts, last Max effort session before 5/3/1
worked up to 435, I really gotta bring that up, big time
tons of good mornings
Hamstring work.
Dude, do you not think your over using the chains and bands a bit?
[quote]Kerley wrote:
Dude, do you not think your over using the chains and bands a bit?[/quote]
If I was a raw lifter, yes, but when Im in gear, they help out alot.
I will be going raw for a long period of time and will not need them
Last Max Effort Bench session before 531:
4 and 5 board presses
225
245
275 5 board
295 5 board
315 5 board
225 7 1/2 reps
accessory work
5/3/1 week 1
Deadlifts
255x5
290x5
330x12 fuck yes!
-Good mornings 225x4x6
-Leg Curls 90 machine purple band at the top 3x10
-Pull Thoughs: Green bandx3x10
-Pullups: Set of 12 w/ monster mini- im saving most of my upper back work for tomorrow
-Weighet abs 25x10, 25x15
Week 1
Bench
170x5
190x5
220x8 not bad, my for sucks though, I need to learn how to push back into the bench instead of pushing up and raising my ass, Thats useless leg drive as far as im concerned.
Grappler Floor Press
140x15
190x2x8 If you dont know what these are look them up on youtube, great movement
Pullups-Purple band x 50 reps altogether, It was tough
Low Rope Cable Machine Rows:
worked up to 130 pounds
JM Press: 105x4x12
LatPulls: worked up to 140 poundsx8
I was gassed, so no abs. Ill do them later
Week 1: Military Press
Well all the gyms are close, hmm who woulda fuckin thought! well it is Christmas Eve so yeah, I just trained at home.
90x5
100x5
105x16- very good, I stressed perfect form on these.
BB rows
135x7x10
called er a day
Week 1 Squat
135x5
185x5
225x5
255x3
270x5
290x5
310x10 my legs were shot and I almost couldnt get my knee wraps off.
Face Pulls
3x15 80 pounds
1x20 100 pounds
Sled Lunges
90 sled
4 down 4 back (20 yerds down)
Machine Shrugs
160x2x20
175x1x20
Hack squat
280x3x5
Weighted Sit Ups
25#= BW 50 reps total.
Great day of squatting, will post my videos.
Nice squattin’
So you used a belt & knee wraps?
[quote]BlackLabel wrote:
Nice squattin’
So you used a belt & knee wraps?[/quote]
Thanks! Yeah I used knee wraps. Heres the vid:
Im starting a food log so I can make a guestimate on what i am eating, and how much I am eating, I am starting carb cycling. I am 220 right now, trying to cut to 198.
-1 serving of oatmeal
-4 whole eggs, 4-6 oz of chicken
Cardio session (6 complexes of 6 exercises)
-MASS XXX from GNC
-2 handfuls of peanuts/M&M’s
-12oz steak, big scoop of homemade Broccoli rice&cheese (moms best dish), 1/2 of a potato, with margarine.
- 2/3 cup of cottage cheese and 2 pair halves
not nearly enough protein for the day, cant wait to get my Metabolic Drive. I overshot my carbs, this was supposed to be a light day, I ended up with about 300 grams, not too bad, but I want to be lower.
Now for the nasty junk food part of my day
-7 creampuffs
-3 fresh baked cookies
-1 spoonfull of cookie dough
GOALS
start to get in 400 grams protein/da on low carb days, and get down to 120 grams carbs.
Get to 700 grams/ carbs on high days, and 250 grams/ protien.
Do cardio 3 days/week.
Dude I hate to break it to ya, but your not anywhere close to parallel. I think your squatting to wide, with gear its fine, but raw not so good.