Got dumped on my head today in the second game by a team from toledo.
Gave me a good concussion and benched me for the day.
Brats where fucking delicious though.
Itching to get back to the gym
Wednesday’s push
Squat
135x20
135x20
135x20
Incline BB Bench
135x15
165x10
185x7
185x7
135x10 (dropset)
BTN Shoulder Press
95x13
105x10
105x8
105x9
DB Side Lateral
25x15
25x15
25x15
Skullcrusher
80x13
90x10
90x8
90x9
Friday’s Pull
Deadlift (SLDLs for warmups prior)
315x1
335x1
355x1
375x2
Chin Up
BWx13
10x13
25x10
25x9
25x8 (super slow negative on last rep)
Kroc Row (reps are per side)
120x20
120x20
Wide-grip BB Row (rear delts)
115x13
115x12
115x13
BB Curl
65x15
85x12
95x11
My upper back is sore as hell today, I liked the high rep Kroc Rows.
Doubled up on workouts today.
Front Squat
100 x 5
120 x 3
140 x 2
160 x 1
170 x 1
180 x 3
Power Clean
105 x 5
120 x 3
145 x 2
165 x 1
175 x 1
185 x 3
Man, everything up to 185 on my power clean was going great. I guess I needed to take longer during my rest period. Oh well good workout.
Monday I’m going up to 100% on incline and maybe shoot for a new PR, and Wednsday I will be doing some box jumps hopefully.
You guys better not be postin cuz you’re too busy bustin your ass and eating! 
I’m off to Mexico City and Acapulco to visit family. Be back next Sunday night. I ran to the gym early early this morning and did on bench, 135, 185, 225 all to failture, rows, 225, 275 to failure, chinups, 3 sets to failure, and 2 intense hammer-curl drop sets.
Measured my arms after (kind of crudely) and they were like 16.5 or a bit more, so I was pretty happy. Before they were like 15.5 post workout.
Move some iron this week! xoxo
[quote]bugeishaAD wrote:
You guys better not be postin cuz you’re too busy bustin your ass and eating!
I’m off to Mexico City and Acapulco to visit family. Be back next Sunday night. I ran to the gym early early this morning and did on bench, 135, 185, 225 all to failture, rows, 225, 275 to failure, chinups, 3 sets to failure, and 2 intense hammer-curl drop sets.
Measured my arms after (kind of crudely) and they were like 16.5 or a bit more, so I was pretty happy. Before they were like 15.5 post workout.
Move some iron this week! xoxo[/quote]
You have a good time man!
I had kind of a good workout today.
Incline
95 x 5
110 x 3
135 x 2
150 x 1
165 x 1
175 x 1
185 x 1
ok by now I’m feeling pretty good 185 moved fast, which was what I based these % off of and was “100” %.
195 x 0
I dont know what it was, but I got 195 off my chest and grinded it out for a good 3-4 seconds but it wasn’t going anywhere but back down.
Lets pray that my front squat and power clean will be better.
Bug - congrats on the 500# pull! Good Fucking Work!
I lifted yesterday. It went something like this:
Jump rope 3:00
Inch Worm 2x10
Seated Calf raise
55# x25
65# x25
DB Dorsiflexion
20# X25 x2sets
BB row (underhand)
185 x4 x3 sets
205 x4 x2
Incline bench
155 x4
165 x4
165 x4
175 x4
165 x4
Front Squat
185 x4 x5sets
Step-Ups
45’s x4(per leg) x2sets
50’s x4(per leg) x3sets
BB Military Press (strict form)
75 x15 x2sets
Back+Biceps
Deadlift
135x10, 225x5, 295x2,3,3…PR
Bent-over BB row
205x5,6,5
Wide-grip pull-up
6,7,7,6,4=30 reps total
Alternating DB curl
30²x10, 35²x6,6…these were done with the static hold as described in Coach Thibs article last week.
Well I’m back finally.
bug awesome work hitting 500, I’ll be there soon, so don’t get comfortable haha.
Everyone else’s stuff looking impressive as well.
I probably averaged 3500 calories a day this last week, but I also wasn’t lifting, so…
Anyhow I was going to start Westside today, but I didn’t get back from the airport til a little while ago, so I’m starting it up tomorrow. I’m hitting the sack, I’ll be back.
08/18/08
DEADLIFT-
225x5
315x5
495x3
585x3
655x2
NAUTILUS PULL-OVERS-(paused contraction)
170x15
200x12
250x10
DB BENT ROWS-
100sx12
130sx12
HAMMER STRENGTH HIGH ROWS-(pause contractions)
385x12
SEATED CABLE ROWS-
20 platesx12
REVERSE CABLE CROSSOVERS-
6 platesx20
STANDING BB CURLS-(working biceps bores me to death btw, if my workout partner didnâ¿¿t need to hit them so much, Iâ¿¿d skip them 9 times out of ten)
135x12
135x12
INCLINE DB CURLS-
60sx15
PREACHER CURLS-
160x12
Started Day 1 of Thib’s Destroying Fat program. If yesterday was any indication on how this program is going to go, i’m in trouble. I was out of breath on the heavy lifting day, usually I’m fine with heavy lifting. I don’t think I’m going to make it through his Lactate-inducing work, I’m in trouble boys. haha Training session was performed by going A1 rest 90 sec. and then A2, repeat, likewise B1 and B2.
A1.Bench
95 x 10
135 x 8
185 x 6
185 x 6
205 x 6
205 x 6
205 x 6
A2.Chins
4,4,4,4,4
B2.Cable crossovers
30 x 8
30 x 8
B2.Cable rows
100 x 8
100 x 8
Got into the gym late, so I ran out of time and had to cut it short. Last night was the first night I trained in my Vibram 5 Fingers and I loved them. My bench felt more solid and strong than ever. I had a really good leg drive because my feet could actually feel the floor. I also moved my hands out a bit, putting my middle finger on the power rings. I might move them out a bit more.
Tonight is the Lactate-inducing session, tell my family I love them for me. I might not make it out of the gym.
Keep on truckin’ brothers.
Today’s ME squat session (plus the other work)
Squats:
125x5
175x5
225x3
275x2
335x1
385x1
385x0
RDLs:
285x4
345x11
Did some weighted crunches, planks, and that was it. Sooooo…I’m hoping that the speed work I’ll be doing helps, seeing I’ve never consistently done speed work for squats. Of course, I’m sure the high rep squats of the last few months haven’t helped my max much either. Well we’ll see, looking forward to thursday’s ME bench.
Over and out.
dre, I’m starting Thib’s “War Room Strategies to Maximize Fat Loss” program on Thursday. I’m running my heavy lifting chest/back day a little different than yours, doing supersets like so:
A1. Bench (4-6 reps)
no rest
A2. DB Flies (6-8 reps)
2:00 rest
B1. Weighted Chin-ups (4-6)
no rest
B2. Bent-over rear delt raise (6-8)
2:00 rest
Repeat for 5-6 total sets
I think, basically, we’ll both get the same net effect, but it’s interesting to see how the same goal can be attacked in different ways.
I lifted a little different today. I threw my plan out the window and just went with what I felt like doing before jumping into Thib’s program later this week.
Partial Military Press (top of forehead is lowest part of lift)
135 x6
155 x4
155 x5
165 x3
Full standing Military press
95 x14
Skull Crushers (EZ bar triceps extension)
65 x8
85 x5
85 x6
85 x5
Good Morning
95 x12
135 x10
135 x12
Decline Close Grip Bench
135 x12
165 x8
175 x8
135 x11
Dips
bw x9
Basically, I killed my triceps with a little chest and shoulder work in there for fun and did the good mornings to rest up the tris before CGBP. I rested about 2 min between sets. It was a nice change to be relatively fresh for each set and hit higher reps than I have been with the short rest periods I have been using.
Based on the weights I put up on the decline CGBP vs. my standard, sorry-ass flat bench, I am clearly a triceps bencher. I’m planning to use a pretty wide grip on Bench in the strength portion of CT’s fat-loss program to try to get my chest into it as much as possible. Time to check the pride at the door and push up whatever I can.
PS dre just fyi I’m looking into getting a zx6r ninja now…wasn’t that the bike you said you used to have?
Today was the first day back in school.
It was a wash to say the least.
Today was my dynamic lower body/speed day.
Block starts out to ~50m x 5-6
Seated Box Jump
3x3 @ 32"
3x3 @ 42"
Depth Jumps
4-6 jumps
Abs
6 x 30
I’ll be working up to 100% in my front squat and power clean at the end of this week.
Then next week start ws4sb III.
[quote]jstines wrote:
dre, I’m starting Thib’s “War Room Strategies to Maximize Fat Loss” program on Thursday. I’m running my heavy lifting chest/back day a little different than yours, doing supersets like so:
A1. Bench (4-6 reps)
no rest
A2. DB Flies (6-8 reps)
2:00 rest
B1. Weighted Chin-ups (4-6)
no rest
B2. Bent-over rear delt raise (6-8)
2:00 rest
Repeat for 5-6 total sets
I think, basically, we’ll both get the same net effect, but it’s interesting to see how the same goal can be attacked in different ways.[/quote]
Is there any particular reason you are doing it that way?
[quote]hungry4more wrote:
PS dre just fyi I’m looking into getting a zx6r ninja now…wasn’t that the bike you said you used to have?[/quote]
I had the ZX7r, great bike, loved it. I’ve been on the ZX7R, ZX9R and ZX12 but never the ZX6R. If it’s anything like the other kawi’s, you’ll love it. I’m jealous!
Sweet deal, I’m just anxious to move up from the little 250 to at least a 600 before winter comes.
Hey guys, I’ve been reading this thread for the past few weeks, and I’d really like to join the brotherhood. I’m 19 years old, 5’11 and presently 173 lbs, and I would really like to make it to a lean and defined 200-210, and I’m sure that with the support of the people in this thread i can make it.
I work out according to most of the principals that thibs outlined in his recent articles, and I am starting a new routine this week;
Monday: Shoulders and biceps
Tuesday: Olympic lifting
Wednesday: Off
Thursday: Back workout in the AM
Olympic lifting PM
Friday: Pectorals and triceps
Sat & sunday: Off
Here’s how my shoulder workout went:
DB shoulder press
30 x 8
40 x 10
45 x 7,4,4,4
Upright row (hands placed just outside of rings, used straps)
85 x 10,9,9,8
DB lateral raise (constant tension)
10 x 10,7,7,4,5
Decline DB lateral raise (c.t.)
5 x 12,10,8
BB curl
75 x 8,6,4,4
Close-grip BB curl (c.t.)
50 x 6
45 x 7,5,3
Incline alt DB curl (c.t.)
15 x 16,9,7
Awesome workout, good intensity. I use 30 second rest periods on all the movements done with constant tension, and it is killer. For the other movements I take 90-120 seconds of rest.