I have actually run in my vibram’s already but I still need to work on building up my lower back endurance or something. My lower back gets very irritated when I do any running or cardio at all. What I’ve been doing lately because I want to do cardio is treadmill very fast walking and small spurts of running until my lower back gets all shitty feeling then switch back to fast walking. Doing this for 10-15 minutes after every lifting session.
Josh, how strict are those tricep pressdowns? maybe we have different machines but that is an absurd amount of weight man! Good progress though, you’re blowin up.
My training partner bailed on me today and today was my next 20-rep squat session… ugh. I got a little nervous heading to the gym for some reason because I was gonna attempt 275 today (up from 235) and doing 20 reps with anything is never fun.
Monday - LEGS
Squat
135lbs x 10
185lbs x 8
225lbs x 8
275lbs x 6
315lbs x 5
335lbs x 5
long rest
275lbs x 20! (death)
Romanian deadlifts
225lbs x 10
315lbs x 12
335lbs x 10
365lbs x 8
Leg curls
110lbs x 8
130lbs x 8
150lbs x 8 + 4 + 3 / 50lbs x 10
Leg extensions
150lbs x 10
(psyche up)
230lbs x 50! (wow)
limped home.
ahhhh.
Pretty strict, I don’t use any body english if that’s what you mean and I only come up so that my forearm is parellel with the floor or close to it, I feel my triceps working big time - so I dont think I’m cheating it anywhere… there is another area where the pulley system seems to be a lot heavier feeling in relation to the weight it says but it also feels weird so I don’t like to use it. Perhaps I will have to start doing it there though - I’m sure I will adjust to the different feel within a couple sessions.
last nights session
bench
80kgx8
100kgx5,3,3,3,3,3
incline bench
60kgx8
70kgx5x4x4x3x3
db shoulder press 1 1/2 reps
25kgx8
25kgx8 drop set 20kgx8
25kgx6 drop set 20kgx6
military press 1 1/2 reps
40kgx8x3
dips
bwx8x4
db front raises
10kgx8x3
tricep push downs
100kgx8x3 drop set 75kgx10x3
Week IX
Workout 1
Back squat 6x2x220
45*x20
135x15
185x12
205x8
225x2,2,2,2,2,2
60 seconds rest between sets on the 225lbs. sets.
BB bench press 1x1x245
45*x20
135x15
185x10
225x5
245x2
255x1
260xFAILED!…I un-racked the weight, started to lower the weight and got to where my arms were at 90 degrees and realized if I let it touch my chest I’d be buried. So, I pressed it back up and racked it.
2.5 minutes rest between test sets.
So my record stands at 255 max bench press. Now I have a legitimate starting point for future progress. Deadlifts on Wednesday and Squats on Friday.
upper body
bb bench
190x5x5
Bent over rows
225x8x3
Pec Dec and arms not worth mentioning.
Anyone have any ideas for a powerlifting routine i am looking to increase my strength by alot and possible give up football and become a powerlifter.
upper body
bb bench
190x5x5
Bent over rows
225x8x3
Pec Dec and arms not worth mentioning.
Anyone have any ideas for a powerlifting routine i am looking to increase my strength by alot and possible give up football and become a powerlifter.
Back
Chins…12…7…6…5
1 arm row…3/8…32.5kg
HS lat pulldown…4/15…50kg
Trap 3 3/12…6kg
External rot 3/12…8kg
Nice to start back into the trap 3 work and external rotators.
OMC
Hey guys I’m having some real big problems.
A good friend of mine might be getting locked up. I was told of this last week and haven’t been getting much sleep, food or anything really.
I’m literally hopeless.
I wish everyone the best.
I’ll be back when I can.
-Rob
Did a total of 200 pushups and 100 pullups for today’s workout, took 7 sets for pushups and 8 for pullups. Feel the burn…
Dre, ever since I got over 175 lbs or so I’ve hated running (I’m only 5’8"). That’s a large part of why I’m dropping back down to 175-180.
As much as I’m going to hate losing strength, getting to be nice and lean for a while will be kind of cool.
Take care all.
Chest and Back - Oct,27,2008
1a)HammerStrength Wide bench -
365x6
365x6
375x6
385x5
405x5
1b) Freemotion incline flye-
90x10
90x10
90x10
80x10
80x10
2A)Weighted Pullup
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 5
200 lbs x 5
2B) Straight arm cable pullover
5x10 @ 100 lbs
3A)Cable row - 4x8-10 @ 140 lbs
3B)Voyeur Shrug - 4x10 @ 170 lbs
- Hanging leg raises - 100 reps
Comments: very solid workout.
Today’s Legs - I fucking hate leg day, every time. The Hack Squats followed by heavy RDLs is pure hell. I’m thinking about doing the Hack Squat and then Leg Exntensions to give my lower back a break before I do the RDLs.
Hack Squat machine:
6plates+25s x10
6plates+25s x9
6plates+25s x9
6plates+25s x9
Romanian Deadlift:
365x12
365x10
365x10
365x10
Leg Extension:
210x15
210x15
210x15
Superset with Lying Leg Curl:
150x13
150x10
150x8
back day
deadlifts
100kgx8
140kgx5
170kgx3x5
wide grip chin ups
bwx8
bw+5kgx5
bw+10kgx5x3
bent over rows
80kgx8
100kgx5
105kgx1 eppp pulled something in my neck
wide grip lat pull down
70kgx10x3
db concentration curls
20kgx6x3
21’s preacher ez curl bar
2 10kg plates+bar x 1
2 10kg + 2 2.5kg plates plus bar x 2
Hey what quad stretches does everyone like that does the extreme / DC style stretching. Tried the one where I sit on my feet and lean back but my ankles did NOT like that.
Great workout today.
Bench press
180lbsx5
185lbsx4
190lbsx3
165lbsx8x2
Pullups + 35lbs
5x5
Pec deck
190lbsx10
205lbsx10
205lbsx8
190lbsx8
Standing EZ bar extensions
75lbsx4x10
Hammer Curls
55lbsx4x10
Seated Calf Raises
3 platesx4x15
Started a new bench program today, and it felt very light. By the look of the next few weeks it’ll be getting way harder soon.
Anyone have one of those days where you are just pissed off for no apparent reason at all? Well, I’m having one of those. Need to get in the gym tonight.
[quote]dre wrote:
Anyone have one of those days where you are just pissed off for no apparent reason at all? Well, I’m having one of those. Need to get in the gym tonight.[/quote]
Yes dre, I know exactly what you’re talking about…and it always makes me want to hit the weights hard. Go destroy some iron!
edit: Btw, I put a new relaxed back pic in my profile that was taken last weekend (not this weekend that just passed but the weekend before) so you guys can see how thick and/or fat I am getting. lol
[quote]josh86 wrote:
dre wrote:
Anyone have one of those days where you are just pissed off for no apparent reason at all? Well, I’m having one of those. Need to get in the gym tonight.
Yes dre, I know exactly what you’re talking about…and it always makes me want to hit the weights hard. Go destroy some iron!
edit: Btw, I put a new relaxed back pic in my profile that was taken last weekend (not this weekend that just passed but the weekend before) so you guys can see how thick and/or fat I am getting. lol[/quote]
Agreed, maybe I’ll go get some spike shooters at lunch and down one right before I leave work. I like that idea.
New back pic looks good Josh!
I know what you mean dre thats whats happening to me today too ready to pump out some squats tonight.
Getting ready to down a 'Quila Lime Spike Shooter and then head out for a shoulder workout.
Josh, looking thick ya bastard.