gainz
[quote]spar4tee wrote:
gainz[/quote]
Bandz
3/18/13
174.6 BW
W1D4S3
At home
SQUAT
-3 Count Pause Squats (5rm)
45x8
95x8
135x5
185x3
225x1
255x1 -+wraps
280x4 -+wraps +belt. Ok so my best regular old squat is 285x1, and my last best pause squat heavy for reps was 240x6 forever ago… so lets count it as a +40lb -2 rep PR but its a good indicator that my squat is flying past my PR and I should easily hit 315 paused in 2 weeks and 325 or so regular squat 5 weeks or 6 after that
-Reverse band Squat (3x6-8) (Choked Minis)
135x8
225x6
–work–
275x8 -+wraps
285x6 -+wraps
295x6 -+wraps +belt. Gonna work on getting this up from her, bar was slipping because I was drenched by this point
-Band Hammy Curls
–work–
Average+mini+microx50
-Shrugs
135x15
–work–
(185x12)x3
-Facepulls
–work–
Averagex50
-Pulldown Abs
–work–
(Average+lightx30)x2
Wordd
3/20/13
175.0 BW
W2D1S3
At home
BENCH
-Floor Press (thumbs out grip) (3rm)
45x8
95x8
135x5
165x5
185x3
205x1 -+wraps
215x2 -+5lb PR, +wraps. wanted x3 but happy with this for now. 230x1 next week
-Pause Bench (thumbs out grip) (3x6-8)
95x8
135x6
–work–
155x8
165x8
175x6 -+2 rep PR all +wraps
-DB Bench
25x15
–work–
(60x15)x2
60x12
-6-Way Raises
–work–
(10x10)x3
-BTH Lat Pulldown
50x15
–work–
(105x15)x3
-EZ Bar Curl
25x15
–work–
(75x12)x3
-EZ Bar Extensions
–work–
(75x15)x3 - gotta work form here. didnt really count it but did an overhead band extension superset with this just to end myself real quick
get yo lightas roll that sticky lets get higher, got that blueberry yum yum and esss that fireee
3/22/13
176.4 BW
W2D2S3
At home
RE DEADLIFT
-Sumo Deadlift (10rm)
135x8
185x8
225x5
275x3
315x1
335x1
365x10 -+belt. Well my best conventional is 365x2 so lets just count that as a +8 rep PR
-Deadlift (from 35lb block)
135x8
225x6
–work–
325x8
335x8
345x8 - no belt boi
-Hammy Curls
–work–
Average+mini+microx50
-Leg Extensions
50x15
–work–
(110x15)x3
-D-Handle Lat Pulldown
50x15
–work–
(100x15)x3
-Pulldown Abs
–work–
(average+lightx30)x2
3/23/13
176.2 BW
W2D3S3
at home
RE BENCH
-Bench (thumbs out grip) (10rm)
45x8
95x8
135x5
155x3
170x1
185x8 -+wraps +10lb -2 rep PR. Verry happy with this. 190x8 next week
-CG 1 board Press (3x6-8)
95x8
135x6
–work–
165x8
175x8
185x6 - all +wraps +1rep PR
-DB Front Raise
–work–
(25x15)x3
-Band Pushdown
Averagex25
–work–
Average+minix50
-DB Curls
–work–
(25x15)x3
-Underhand Lat Pulldown
50x15
–work–
(105x15)x3
-Band Flyes
–work–
(minix20)x3
Word, squat monday
3/25/13
176.8 BW
W2D4S3
at home
SQUAT
-3 count Pause Squat (3rm)
45x8
95x8
135x5
185x3
235x1
275x1 -+wraps
295x3 -+wraps +15lb -1 rep PR best free squat ever
300x2 -+wraps +belt +20lb -2 rep PR. Best free squat ever. feeling good about 315x1 paused and then 325 or so no pause
-Reverse Band Squat (choked minis) (3x6-8)
135x8
225x6
–work–
275x8 -+wraps
285x8 -+wraps
295x8 -+wraps +belt
-Band Hammy Curls
–work–
Average+mini+microx50
-Shrugs
135x15
–work–
(185x15)x3
-Facepulls
–work–
Averagex50
-Pulldown Abs
–work–
(average+lightx30)x2
bench tomorrow. good stuff today
3/26/13
176.8 BW
W3D1S3
At home
BENCH
-Floor Press (thumbs out grip) (1rm)
45x8
95x8
135x5
165x3
185x1
210x1 -+wraps
230x1 -+wraps +15lb -1 rep PR
-Pause Bench (thumbs out grip) (3x6-8)
95x8
135x6
–work–
155x8 -+wrap
165x8 -+wraps
175x7 -+wraps +1 rep PR
-DB Bench
25x15
–work–
60x15
60x12
60x10
25x25 -twist press
-6- way raises
–work–
(10x10)x3
-BTH Lat Pulldowns
50x15
–work–
(105x15)x3
-EZ bar curl
25x15
–work–
(65x15)x3
-EZ Bar Extensions
–work–
(65x15)x3
Vacation peaceee
Back bitches
4/6/13
? BW
W3D2S3
At home
RE DEADLIFT
-Sumo Deadlift (8rm)
135x8
185x8
225x5
275x3
315x1
365x1
385x6 -+belt +20lb -4 rep PR. Ok so wanted 8 but we drive to florida every year so ive been in the car for 2 days with very little sleep so I will take 6 here no worries. Almsot locked out 7, barely couldnt
-Deadlift (from 35lb blocK) (3x6-8)
135x8
225x6
–work–
335x8
345x8
355x8 -+10lb Pr good
-Hammy Curls
–work–
Average+mini+microx50
-Leg Extensions
50x15
–work–
(110x15)x3
-D-Handle Lat Pulldown
50x15
–work–
(105x15)x3
-Pulldown Abs
–work—
(average+lightx30)x2
Good. Sleep liek crazy tonight, bench tmrw
4/7/13
180.2 BW
W3D3S3
At home
RE BENCH
-Bench (thumbs out grip) (8rm)
45x8
95x8
135x5
155x3
170x1
190x8 -+wraps +5lb PR. Gonna crush 205x5 wednesday
-CG 1 Board press (3x6-8)
95x8
135x6
–work–
165x8
175x8
185x7 -+1 rep PR all +wraps
-DB Front Raise
–work–
(25x15)x3
-band Pushdown
Averagex25
–work–
Average+minix50
-DB Curls
–work–
(30x15)x2
25x15
-Underhand Lat Pulldown
50x15
–work–
(105x15)x3
-Band Flyes
–work–
(microx50)x2
I aint got no time for no time off
cardio tmrw, pause squat 315x1 tuesday, bench 205x5 wednesday
Looks like the Cube is working well for you.
CS
[quote]CSEagles1694 wrote:
Looks like the Cube is working well for you.
CS[/quote]
Not cube anymore man just looks like it. Its a slightly modified old thing that I did back when i went from 135-200. realized this worked best out of anything ive ever done ever so why the hell wasnt I still doing it lol
4/8/13
cardiooo
sniff
sniff
I smell gaimz
[quote]spar4tee wrote:
sniff
sniff
I smell gaimz[/quote]
GAINZ MANE
4/9/13
178.2 BW
W3D4S3
At home
SQUAT (sorta)
-3 Count Pause Squats (1rm)
45x8
95x8
135x5
185x3
235x1 -at this point my low back has been really sore from deads saturday and it started getting bad to the point where i couldnt even move in the range for squats
285x1 -+wraps this didnt SEEM bad
315x0,0 -+wraps +belt ok Well my back was destroyed for some reason so I cut it here
-Band Hammy Curls
–work–
(average+lightx50)
-Shrugs
135x15
–work–
(185x15)x3
-Facepulls
–work–
Averagex50
-Pulldown Abs
–work–
Average+lightx30x2
OK so plan for now is to get in a few hot baths and contrast showers and foam roll… bench tmrw… prob try squat again thursday… bench again saturday then sunday dead… see how it goes not sure about any of this other then bench tmrw
4/10/13
178.4 BW
W1D1S1
At home
BENCH
-Bench (thumbs out grip) (5rm)
45x8
95x8
135x5
155x3
185x1
205x3 -+wraps +5lb -2 rep PR
-CG Pause Bench (3x6-8)
95x8
135x6
–work–
155x8
165x8
175x6 -all +waraps
-DB Bench
25x15
–work–
(60x15)x2
60x10
-EZ Bar Extensions
–work–
(75x15)x3
-6-Way Raises
–work–
(10x10)x3
-BTH Lat Pulldown
50x15
–work–
(105x15)x3
-EZ Bar Curl
25x15
–work–
(65x15)x3
Ok changing deads to more of a volume day more than a rep day for now… see how it goes… so just gonna go back to normal schedule and not worry about “redoing” squats
cardio derp
4/12/13
181.6 BW
W1D2S1
at home
VOLUME DEADLIFT
-Deadlift (conventional) (3)x3
135x8
185x8
225x5
275x3
315x1
365x1
(405x3)x3 -+belt +20lb -3 rep PR from sumo PR
-SLDL (conventional) (3x6-8)
135x8
225x6
–work–
275x8
285x8
295x6 -not too hard trying to save myself a bit for squats monday after working mad had on the deadlifts
-Hammy curls
–work–
Average+lightx50
-Leg Extensions
50x15
–work–
(110x15)x3
-Underhand Medium Grip Lat Pulldowns
50x15
–work–
(105x15)x3
-Pulldown Abs
–work–
(Average+lightx30)x2 and some leg raises
Bench tmrw
4/13/13
182.0 BW
W1D3S1
at home
RE BENCH
-CG Bench (12rm)
45x8
95x8
135x5
155x3
170x1
185x9 - wraps 5rep PR Ok wanted 12 but last best was 185x4 so still happy. 185x10 next week
-Reverse Band Bench (thumbs out grip) (choked minis) (3x6-8)
135x8
185x6
–work–
205x8
215x8
225x6 - all wraps not bad start
-DB Front Raise
–work–
(25x15)x3
-Band Pushdown
Averagex25
–work–
Average minix50
-BB Curls
–work–
(65x12)x2
45x20
-Underhand Lat Pulldown
55x15
–work–
(110x15)x3
-Band Flyes
–work–
(minix30)x2
Good session. squat monday