[quote]jstines wrote:
hungry4more wrote:
Chinups:
bwx22
Is that just 1 set of 22 chins? If so - very nice![/quote]
Yep. Aren’t I a manly man? Haha. And they were with a 3-1-3 tempo too. Ok not really. But they were chinups.
[quote]dre wrote:
Can I bend my knees in order to get my hands on the floor? If not, forget it![/quote]
Yeah, I do. No reason to static stretch cold hamstrings.
[quote]hungry4more wrote:
jstines wrote:
hungry4more wrote:
Chinups:
bwx22
Is that just 1 set of 22 chins? If so - very nice!
Yep. Aren’t I a manly man? Haha. And they were with a 3-1-3 tempo too. Ok not really. But they were chinups. [/quote]
I was hoping you’d say you did all 22 in a row with a 30-second eccentric on each rep.
seriously, nice work
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?
[quote]jstines wrote:
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?[/quote]
Yep, but Kroc rows sound cooler, cuz it makes me feel like Matt. That guy’s a beast.
I’m seriously addicted to beef jerky. I’ll eat this whole bag for a snack. too bad there is a lot of sodium in it.
[quote]hungry4more wrote:
jstines wrote:
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?
Yep, but Kroc rows sound cooler, cuz it makes me feel like Matt. That guy’s a beast. [/quote]
right on…lol
[quote]dre wrote:
I’m seriously addicted to beef jerky. I’ll eat this whole bag for a snack. too bad there is a lot of sodium in it. [/quote]
Try Turkey Jerky and Buffalo Jerky. I get both from Trader Joe’s - they are the shit and sodium is lower than most you’ll find.
Upper body ME
Close grip bench (hands about 12 in. apart?)
bar x 12
135lbs x 10
155lbs x 6
175lbs x 5
205lbs x 4
225lbs x 2
245lbs x 4+1(I needed a lil help on #5 heh)
Flat DB bench
55lbs x 8 warmup
70lbs x 4 warmup
85lbs x 16
85lbs x 14
Bent-over rows / Rear delt flyes
235lbs x 12 / 15lbs x 10
255lbs x 9 / 15lbs x 10
285lbs x 8 / 15lbs x 10
315lbs x 4
Was in a hurry today, skipped shrugs.
Thibs arm specialization, end of week 6
Standing DB curls dropset finisher
60s x 4 / 45s x 8 / 35s x 6 (this was immediately after my last set of the arm workout)
Notes: Went pretty fuckin awesome. CGBP felt pretty solid and I should be reppin’ 275 in no time (read: a couple months). Bent-over rows… holy shit! I could not believe how strong I felt on them. People were looking at me like wtf. After my last set that I was only supposed to get 6 and i got 8, I went for 315 and got 4 pretty comfortable. I should note, though, that I am not doing these with strict form. I use a bit of body english to start the motion. How do you guys do your rows?
I think once you start using an appreciable amount of weight on rows, it’s virtually impossible to use religiously strict form on them. As long as the bar’s actually moving, and not just your back, I wouldn’t be TOO concerned haha.
Bug, you fuckin kidding me? Rowing 315, just beastly, i was giddy because im finally rowing 225…dammit ive got some work to do.
So, my lower back can tell that i had damn near 500 lbs on my back last night, at only 190, i think im gonna tip over if i dont gain some more weight before i squat that weight again.
No squat gut for me though, sorry, too vain.
Gonna, have to go through the 10 day reintroduction for the AD again…yay, so much fun.
–JB
[quote]bugeishaAD wrote:
I should note, though, that I am not doing these with strict form. I use a bit of body english to start the motion. How do you guys do your rows?[/quote]
I try to stay as strict as possible and have been rowing 4-6 reps @ 185 with good form, but I can pull a little more if I throw a little english into it. 315 is sick - body english or not! Nice work.
Bench
185 x 1
195 x 2
200 x 1+1
Reverse Grip Bench
135 x 8
Incline DB’s
50’s x 12
Taking the rest of the week off.
Will be testing new maxes next week as well as starting new split.
[quote]xb-C wrote:
Bench
185 x 1
195 x 2
200 x 1+1
Reverse Grip Bench
135 x 8
Incline DB’s
50’s x 12
Taking the rest of the week off.
Will be testing new maxes next week as well as starting new split.[/quote]
Well your bench numbers are definitely coming along with time, that’s for sure. You seem to be having about as much difficulty with it as I am. Fun stuff ain’t it?
@bug
covers ears
315 for barbell rows… I call bullspit, no way, ain’t happenin’… la la la la la …
Nice fuggin’ work man. That’s pretty sick. And calling you bug reminds me of the movie
Uncle Buck. Great flick.
I love youtube.
[quote]hungry4more wrote:
xb-C wrote:
Bench
185 x 1
195 x 2
200 x 1+1
Reverse Grip Bench
135 x 8
Incline DB’s
50’s x 12
Taking the rest of the week off.
Will be testing new maxes next week as well as starting new split.
Well your bench numbers are definitely coming along with time, that’s for sure. You seem to be having about as much difficulty with it as I am. Fun stuff ain’t it?[/quote]
I’m unsure really.
I was hoping to get 200 for a double, but that wasn’t the case today.
I was pretty beat after 195 and 200. I can easily get 50’s for 15-18 reps on the incline.
My goal is 225, I’ll go for that next week, but if need be I’ll settle for 215 wich will be a 5lb all time PR.
I just gotta eat, thats the hard part.
Day 2B July 28, 2008
Wide grip barbell curls 70 11x5x4 (20rp)
Pinwheel curls 45’s x15ss
Seated sled calf raises 1p+25 x12
Low/close stance leg press 7p/side x12 6p/side x20
Romanian dead 275x10
Went a little light on the pinwheels and the leg press. I have some back issues so I really tried to stay light with tight form on the Romanian deads.
Monday Jul28
Upper body ME
Smith Machine Incline 30"Press
bar x 12
135lbs x 10
155lbs x 5
185lbs x 5
205lbs x 5
215lbs x 5
Flat DB bench
65lbs x 14
65lbs x 10
65lbs x 8
Kroc rows / Rear delt flyes
75lbs x 10 / 10lbs x 10
75lbs x 9 / 10lbs x 10
75lbs x 8 / 10lbs x 10
DB Shrugs
80lbs x 12
80lbs x 12
80lbs x 12
DB Hammer Curls
25lbs x 14
25lbs x 12
25lbs x 9
Comments;
Good workout after a week off,Obviously im on Defranco template again…I am a Meatheads…will try to beat the log!!
KROC ROW SOUND FREAKING COOL !!
HUNGRY I AGREE THAT GUYS A MONSTER!!
just posted a pick from my back on my profile!!
Is it just me Rampage, or is the tat on your back a little off-center? Maybe it’s the angle.
Rampage that is some cool ink. I’d like to get something some day too
.
And DeFranco’s stuff works that is for sure. He’s had great success training athletes from various levels.