I’m sure I could do hammers no problem, I want something that’s more to hit the peak. I already have pinwheels and reverse grip, I think I’ll experiment with more ways to do the concentration DB curls on my next arm session.
Mark me down for feeling like a p*ssy after reading the Bauer Chronicles.
Front Squat
145x3
155x3
165x3
GM’s
95x8/8
Back Raises
BWx20
BW+25x14
BW+25x12
I’ve enjoyed reading Bauers’ thread too. Very informative.
Week IV
Workout 3
Back squat 6x2x220
135x10
185x8
205x6
220x6,6,6,6,6,6
2 minutes rest between sets on the 220lbs. sets.
BB bench press 6x6x190
135x12
155x10
175x8
190x2,2,2,2,2,2
60 seconds rest between sets on the 190lbs. sets.
End of 6x6 week. I was little shaky on the squats, had a hard time getting into a groove. Completed all my sets though. I’m looking forward to next weeks 5x5 protocol.
Got myself a new lifting belt today, the Schiek contoured belts with the abdominal support. I must say I definitely feel the difference in the lower back support. This will be welcomed when I’m deadlifting next week.
Shoulder has healed up to the point where I can start on the upperbody again.
Wednesday
Chest
DB Bench…4/6…24kg
DB Inc Bench…4/8…22kg
Pushups…a lot
Icebaths
Friday
Back
1 arm row…4/6…32.5kg
T-bar row…3/8…70kg + bar
HS Lat pulldown3/8…70kg
Pull ups to failure x 2
No icebath
Comments:
Am going to start creatine loading today…have lost a fiar bit of strenght over the layoff but not as much as expected which is ood I suppose. Aiming to bring the flat db bench back up over the 30kg mark within a couple of months and just work my upperbody like crazy. I’m fucking back.
OMC
Good to see that you are back and healthy OMC!
Like have ya back OMC. Time to get back in the game.
Me Bench:
2 Board Press:
125x8
175x5
225x3
285x1
325x1
295x1/1/1
Incline Dumbbell Bench:
70’sx16/10 (like I said last time, I need heavier fixed weight DBs…)
Lateral Raises:
40x8/8/8/8
Pullups:
50x10/10/10
Another ME day that went exactly as planned, was very happy to hit 325 this session. Had another 5 lbs or so in me, definitely hitting 335 next time around. It just struck me in the middle of the workout that next ME day is deadlifts…SOOOO…I’ll be pulling 510, totally psyched about that in 5 days!
Keep hitting the weights and food guys.
Had a nice day to myself to be productive, and had a great workout. Watching the Olympia now.
Saturday - Shoulders
Front, lateral, rear delt raises, warmup ( “Always start with a RHYTHMIC exercise!” - Gregg Valentino paraphrasing Lee Haney)
Standing military press
bar x 20
95lbs x 15
135lbs x 10
155lbs x 8
185lbs x 4
205lbs x 1
135lbs x 6 slow
Seated DB press
60’s x 12
70’s x 10
80’s x 8
90’s x 7
Face pulls
stack x 15
stack x 15
stack x 15
DB Lateral raises
25’s x 15
30’s x 12
40’s x 10 (oof)
Shrugs
315lbs x 20
405lbs x 15
behind the back 315lbs x a few attempted reps
315lbs x 15 paused reps
Cable lateral raise (hands starting in an X)
3 plates x 15
4 plates x 10
4 plates x 10
5 plates x 6 / 4 plates x 6
2 sets of calves.
Good workout. Watching the Olympia now. Gotta get big. Enjoy the rest of your weekend boys.
Weekend? What’s that?
You mean those days that I work almost every week? I see.
[quote]xb-C wrote:
Good to see that you are back and healthy OMC![/quote]
Thanks guys…back yes but healthy no. I’m due to get a scan on my knee in a few weeks. So its all upperbody for now.
OMC
[quote]OMC wrote:
xb-C wrote:
Good to see that you are back and healthy OMC!
Thanks guys…back yes but healthy no. I’m due to get a scan on my knee in a few weeks. So its all upperbody for now.
OMC
[/quote]
Well that’s too bad man.
At least you can get to the gym and do SOMETHING.
I hate not being able to lift.
Had a good arm session on Friday, gonna change the triceps exercises to the list that Bug got from Carnage.
How bout The Blade, Dexter Jackson finally gets a Sandow, how fricken awesome is that ?
Just finished 30 minutes on the Treadmill, 3.5 mph, and a 13 grade incline, then i walked back to the apartment, and ate a rack of ribs.
Be well men, leg day tomorrow, much soreness will follow.
And by leg day, he means front squats and snatch grip deads until we both shit blood.
I have a crazy night at the rugby house to make up for tomorrow.
I had a weekend of the parents visiting town and taking me out for breakfast,lunch, and dinner to fuel me, its go time.
They also brought me to Sams Club and gave me free run.
So much meat and fish purchased, and I also got 10 pounds of protein powder. Good stuff too.
Its not Biotest, but it will do till i order some over thanksgiving break.
Haha yeah my tris are still tender today. Delicious.
[quote]josh86 wrote:
I want something that’s more to hit the peak. [/quote]
Not sure if anyone’s mentioned these, but if you set up an incline bench and kinda lay “backwards” on it (so that you’re chest is pressed against the bench) and let your arms hang straight down with dumbbells than you’ll be hitting the peak.
Not sure how your elbow will respond, but I used to do these and aside from feeling pretty goofy because you look like you’re humping the bench they were good for me.
i just came from an insane chest workout. last exercise was d.b. bench press set new personal record hit the 125lb set of d.b. for 8 reps.
[quote]sen say wrote:
josh86 wrote:
I want something that’s more to hit the peak.
Not sure if anyone’s mentioned these, but if you set up an incline bench and kinda lay “backwards” on it (so that you’re chest is pressed against the bench) and let your arms hang straight down with dumbbells than you’ll be hitting the peak.
Not sure how your elbow will respond, but I used to do these and aside from feeling pretty goofy because you look like you’re humping the bench they were good for me.[/quote]
Agreed on those, I do prefer seated BB/EZ curls though (allows for easier progression in my case).
[quote]NaturalBeast275 wrote:
i just came from an insane chest workout. last exercise was d.b. bench press set new personal record hit the 125lb set of d.b. for 8 reps. [/quote]
Well done.
The 180’s are waiting 
9/29/08
Snatches (from the hang): 4565
Back Squats: 45155
Deadlifts: 45205
Militaries: 45135
Pullups: 4510
Close Grip Bench: 45205
Bent Rows: 45135
60 Seconds rest in between sets.