Never tried that military rack work. Going to give it a try. That must be a triceps burner.
bunny,
I can only imagine what a guy as big as you looks like doing wide grip pull-ups. Probably scares people out of the gym.
It is always impressive to see big guys doing pull-ups. It happens so rarely…
Great work!!
Been lookin’ at your videos, man. You gon’ be one strong dude soon.
[quote]bunny7568 wrote:
Last set Front Squat- 245x3x3[/quote]
I know it’s painful as hell, but it’s really easier to keep yourself tight using the Oly grip instead of the Cossack grip for Front Squats. Give it a shot.
JULY 18TH
UPPER DAY
Little tired today- hockey game last night. Popped some Midol… went at it
FLAT BARBELL BENCH/ PIN PRESS
(no pins to start)
bar x 20
135x10
225x5
295x2
315x1 (tied PR)
*set pins now #6 hole 8-10 inches off chest)
315x1
335x1
355x1
365x1
never done these before, 335 to 365 lbs baseline PR’s
WEIGHTED DIPS
bw x10
+45x5
+45x5
+45x4- no rest, drop weight, bwx5
all three sets +45lbs baseline PR sets and weight
INCLINE DUMBELL PRESS
75x18 (baseline PR)
DUMBELL TATES (Or “elbows out”)
50x10
50x8
50x8
50x7 (alternating arms this set-more difficult)
ABS
ab wheel and ball crunch (with 35 lb plate at arms length) supersetted- 3 sets to failure
CALVES
Not today dude… legs sore from a hockey game last night, cramping up on me.
Now I’m really tired bunny! I need a beer after reading thru your workout!
Hey Bunny,
I am reading your log for the first time. Good for you to take action to improve your life and your health. Good luck with your goals and keep up the good work. With the way you are training you will get there.
By the way, I will be 43 in September and I am a competitive powerlifter. I too took a long time off from training.
Take care,
Phil
[quote]bunny7568 wrote:
JULY 18TH
UPPER DAY
Little tired today- hockey game last night. Popped some Midol… went at it
FLAT BARBELL BENCH/ PIN PRESS
(no pins to start)
bar x 20
135x10
225x5
295x2
315x1 (tied PR)
*set pins now #6 hole 8-10 inches off chest)
315x1
335x1
355x1
365x1
never done these before, 335 to 365 lbs baseline PR’s
WEIGHTED DIPS
bw x10
+45x5
+45x5
+45x4- no rest, drop weight, bwx5
all three sets +45lbs baseline PR sets and weight
INCLINE DUMBELL PRESS
75x18 (baseline PR)
DUMBELL TATES (Or “elbows out”)
50x10
50x8
50x8
50x7 (alternating arms this set-more difficult)
ABS
ab wheel and ball crunch (with 35 lb plate at arms length) supersetted- 3 sets to failure
CALVES
Not today dude… legs sore from a hockey game last night, cramping up on me.
[/quote]
Okay - so you bench what I squat. So what? Sooooooo what?
Nice session BunZilla. Someday, maybe if I train real hard, I’ll be as tall as you one day…
Dang Skidmark,if I’d known training could make me taller I’d have started a long time ago …
[quote]skidmark wrote:
bunny7568 wrote:
JULY 18TH
UPPER DAY
Little tired today- hockey game last night. Popped some Midol… went at it
FLAT BARBELL BENCH/ PIN PRESS
(no pins to start)
bar x 20
135x10
225x5
295x2
315x1 (tied PR)
*set pins now #6 hole 8-10 inches off chest)
315x1
335x1
355x1
365x1
never done these before, 335 to 365 lbs baseline PR’s
WEIGHTED DIPS
bw x10
+45x5
+45x5
+45x4- no rest, drop weight, bwx5
all three sets +45lbs baseline PR sets and weight
INCLINE DUMBELL PRESS
75x18 (baseline PR)
DUMBELL TATES (Or “elbows out”)
50x10
50x8
50x8
50x7 (alternating arms this set-more difficult)
ABS
ab wheel and ball crunch (with 35 lb plate at arms length) supersetted- 3 sets to failure
CALVES
Not today dude… legs sore from a hockey game last night, cramping up on me.
Okay - so you bench what I squat. So what? Sooooooo what?
Nice session BunZilla. Someday, maybe if I train real hard, I’ll be as tall as you one day…[/quote]
OK - so he benches what I dead lift… Oh well I’ll never be as tall as bunny.
Bunny, I cant use the oly grip with front squats either. Cant get my hands/arms that close to my shoulders. Pencil neck do you have any suggestions?
[quote]ecogenx wrote:
Bunny, I cant use the oly grip with front squats either. Cant get my hands/arms that close to my shoulders. Pencil neck do you have any suggestions?[/quote]
Who you callin’ a pencil neck???
Try holding a broomstick on the back of your shoulders
(like doing a back squat) and GENTLY pull the elbows forward. The problem is sometimes the serratus anterior, which holds the shoulder blade to the ribs. Or you could just hold your arms out straight in front of you. That will definitely keep you up-right. Trust me.
TNT
JULY 20TH
LOWER DAY
VIDEOS TO FOLLOW
DEADLIFT (ME)
135x10
225x5
315x3
405x3
455x3x1 (baseline PR)
RACK PULLS- DE (PIN #2 BELOW KNEES)
overhand grip with straps
475x3
475x3
495x4
545x3 (baseline PR- weight and reps)
I have started from scratch with my squats, focusing on form and technique and will work my way up from here. Had to put the ego in the back pocket…
BENCH (BOX) SQUATS (first time doing these)
135x3 (warmup- get the feel)
225x 8 sets of 3
- take a look at the video(s)- Bench low enough? Form? Advice and critique welcomed.
Found this method very helpful, no pain in the kness the following day. Going to 315+ next session I think…
CALVES
Standing 225+bw(485 lbs) X 5 sets to failure (60 reps)
GRIP TRAINING
Yeah, sure… can harldly hold a pen… not today
Good session today, felt great, too light on the squats but more focused on form at this point.
JULY 22
Videos to follow
ASSISTANCE DAY
BARBELL STANDING PUSH PRESS
135x12
185x3
225x3
225x3
225x2.5 (#$@%!) see vid
You Tube
(baseline PR weight, sets and reps)
SEATED DUMBELL PRESS
60x29 (1 rep PR)
WIDE GRIP CHINS
BW X 5 sets of 4 reps= 20 reps (PR- but I still suck)
You Tube
PENDELAY ROWS
315 X 4 sets of 3 reps
You Tube
DUMBELL CURLS
60x5
65x5
65x5
70x3 THEN DROP SET 40x5
D.B. REAR DELT LATERALS
55X 5 sets of 5 reps
ROPE CABLE FACE PULLS
120 X 4 sets of 8
HANGING BW GRIP- 3 sets of 20 seconds with 30 second rest in between
Done… fini… kaput
Felt good today. Few beer tonight.
[quote]bunny7568 wrote:
JULY 20TH
LOWER DAY
VIDEOS TO FOLLOW
DEADLIFT (ME)
135x10
225x5
315x3
405x3
455x3x1 (baseline PR)
RACK PULLS- DE (PIN #2 BELOW KNEES)
overhand grip with straps
475x3
475x3
495x4
520x3 (baseline PR- weight and reps)
I have started from scratch with my squats, focusing on form and technique and will work my way up from here. Had to put the ego in the back pocket…
BENCH (BOX) SQUATS (first time doing these)
135x3 (warmup- get the feel)
225x 8 sets of 3
- take a look at the video(s)- Bench low enough? Form? Advice and critique welcomed.
Found this method very helpful, no pain in the kness the following day. Going to 315+ next session I think…
CALVES
Standing 225+bw(485 lbs) X 5 sets to failure (60 reps)
GRIP TRAINING
Yeah, sure… can harldly hold a pen… not today
Good session today, felt great, too light on the squats but more focused on form at this point.
[/quote]
Weights are moving up. Looking strong.
[quote]bunny7568 wrote:
JULY 22
Videos to follow
ASSISTANCE DAY
BARBELL STANDING PUSH PRESS
135x12
185x3
225x3
225x3
225x2.5 (#$@%!) see vid
You Tube
(baseline PR weight, sets and reps)
SEATED DUMBELL PRESS
60x29 (1 rep PR)
WIDE GRIP CHINS
BW X 5 sets of 4 reps= 20 reps (PR- but I still suck)
You Tube
PENDELAY ROWS
315 X 4 sets of 3 reps
You Tube
DUMBELL CURLS
60x5
65x5
65x5
70x3 THEN DROP SET 40x5
D.B. REAR DELT LATERALS
55X 5 sets of 5 reps
ROPE CABLE FACE PULLS
120 X 4 sets of 8
HANGING BW GRIP- 3 sets of 20 seconds with 30 second rest in between
Done… fini… kaput
Felt good today. Few beer tonight.
[/quote]
Your workouts are amazing. I have an inguiring mind and want to know. What beer are you drinking?
[quote]j_willy3 wrote:
bunny7568 wrote:
JULY 22
Videos to follow
ASSISTANCE DAY
BARBELL STANDING PUSH PRESS
135x12
185x3
225x3
225x3
225x2.5 (#$@%!) see vid
You Tube
(baseline PR weight, sets and reps)
SEATED DUMBELL PRESS
60x29 (1 rep PR)
WIDE GRIP CHINS
BW X 5 sets of 4 reps= 20 reps (PR- but I still suck)
You Tube
PENDELAY ROWS
315 X 4 sets of 3 reps
You Tube
DUMBELL CURLS
60x5
65x5
65x5
70x3 THEN DROP SET 40x5
D.B. REAR DELT LATERALS
55X 5 sets of 5 reps
ROPE CABLE FACE PULLS
120 X 4 sets of 8
HANGING BW GRIP- 3 sets of 20 seconds with 30 second rest in between
Done… fini… kaput
Felt good today. Few beer tonight.
Your workouts are amazing. I have an inguiring mind and want to know. What beer are you drinking?
[/quote]
Budweiser, Keith’s or Canadian. Sometime Rickard’s Red if I am feeling snooty… lol.
Coor’s lite if I am watching my cougar like physique… lol!
[quote]bunny7568 wrote:
my cougar like physique… lol!
[/quote]
Hey Bunny! Is there something you’d like to tell us about being a “cougar”?
ps - A “cougar” in american slang is an older woman who goes around picking up younger men for fun and “entertainment”.
hahaha…my physique is more pear like.
I’d kind of like a cold one about now!
JULY 24TH
UPPER
ME- FLAT BARBELL BENCH/ PIN PRESS
bar x warmup
135x10
225x5
300x2
325x0- piss me off
325x0- really piss me off
(set pins #6)
315x2
365x1 (tied PR)
You Tube
385x0- %$#@!
I eff-in suck, here ya go, tear these vids of my form/ technique apart. Remember that I was a little tired… be gentle
225x5
You Tube
275x3
You Tube
WEIGHTED DIPS
bwx10
+45x5
+45x5
+45x4
+45x3 (PR set) followed by bwx4 no rest
INCLINE D.B. PRESS
75x22 reps (PR 4 reps)
You Tube
D.B. TATES
55x8
55x6
55x6
(PR weight)
ROPE TRICEP PUSHDOWNS
70-60-50- 3 sets to failure, no rest in between set… punishment for being mentally weak today.
For those that want to see the video(s), go to Youtube, type in Bunny7568.
I feel very discouraged today. Poundages seem to be going up everywhere except for my bench.