Starting to get some strength back, slowly… weird not doing super heavy doubles/ singles though. I am gonna give this program a few more weeks. I think I am gonna increase the weight and drop some reps on the accessories, but for now I am getting some conditioning in.
I know I will feel alot better once I get this nicotine/ tar etc. outta my system. Trying to keep my eating clean in the meantime.
Bunny, if you get a chance jump over to get a life, the enter a bid for a T-Cell. Last post is from a kid in Ontario, says he’s in second year police foundation? His grammar sucks but you may want to give him some encouragement. You know, something like “become a fireman instead”.
[quote]hel320 wrote:
Bunny, if you get a chance jump over to get a life, the enter a bid for a T-Cell. Last post is from a kid in Ontario, says he’s in second year police foundation? His grammar sucks but you may want to give him some encouragement. You know, something like “become a fireman instead”.[/quote]
Yeah… heheh… everyone love firemen are always happy to see them. Damn hose jockeys!
DEC 12TH
bodyweight 271
WAVE 2 WEEK 1-- BENCHPRESS
bar x warmup
135 x 2 x 10
225x5
($$)
240x5
255x5
270x7-- then 225x10
INCLINE BENCHPRESS
135x10
185x10
205 x 2 sets of 10
205x9
shoulder still pretty tender with this movement… gonna work my way up slowly
DECLINE HAMMERSTRENGTH BENCH
4 plates x 10
6x10
8x10
10x5-- then 6 plates to failure
CABLE/ ROPE SKULL CRUSHERS and then TRICEP PUSHDOWNS for a crap load.
I have to apologize. Hours ago, I was going to post a comment, then I noticed up on top a reference to a certain fitness model being nude. I got distracted and had to research. Not sure what I was going to say, maybe, err, ummm, good work.
Shoulder still sore, but think it is getting better… fingers crossed.
Went and seen that new movie tonight, “The Blind Side”… story about Michael Oher from the Baltimore Ravens, pretty good movie. Made the bride cry, even put a lump in my throat… or maybe that was just the popcorn…
SSSSKKKKWWWAAAAAATTTTT
bar x warmup
135x10
225x5
315x3
($$)
375x3
400x3
425x3
WALKOUTS
495 about 20-30 seconds with some mini knee bends
585 for about 15 seconds
D.E. SQUATS
275 x 8 sets of 3 reps- 30-4 seconds between sets
STANDING HAM CURLS
one leg at a time, no rest between sets
70 x 5 sets of 10
weight felt really heavy today, threw in some walkouts, again to spark the CNS. Even though the weight is not as heavy as before, my form is alot better I think
Haven’t stopped in for awhile. Your numbers are still up there. Looking forward to watching you hit PRs in 2010. Have a Merry Christmas, Big Bad Bunny.
Your curling firends from Quebec asked me wish you Joyeux Noel and said they’re gonna sent you some muscle shirts. You and the whole family have a great Christmas.
hey, bunzilla, looks like you haven’t gotten too weak yet! Congrats on quitting the cigs, that should save you some cash. I may have told this before, but its my favorite boxing day story:
I used to do a lot of business in Ontario when I was an in the wood biz. as a joke, I faxed (yes, it was a while ago) a question to my biggest customer in Canada, asking what the hell boxing day was. He answered “its called boxing day because we sit on empty Molson’s boxes while watching the Canadian Jr. hockey team kick the shit out of the Americans”. I didn’t even know we played hockey here.
Hey everyone, belated Merry Christmas to all, and a Happy New Year tonight.
MJ… that is funny, but also true. I have actually done that!!!
I have been extremely busy… worked from Christmas eve right up until this morning. Christmas eve we had a serious industrial accident where 4 men were killed and another critically injured. A swing stage/ scaffolding snapped in half, sending 5 men plummeting 14 floors to the concrete below. I have been pegged as the lead investigator for this… truly heart breaking. I have been hitting the gym though… only way I can keep my sanity.
So, without any further ado… (cut out all the accessory stuff, just the meat and taters…)
SQUAT
355x5
405x3
445x2
475x1 (just becuz I felt like it)
accessory stuff
Deload this week coming up… dammit…
I know according to the 5/3/1 program, I could stay with the same weight and percentages, trying to beat last sessions reps, I ain’t patient and that ain’t gonna happen. Onward and upward… once I plateau I will stay with the precribed weights and rep scheme. I am also going to incorporate a 2nd ME movement in to the plan.
