DE Lower
saturday 6-8-13
warm up
Speed Squat—12x2—250 light bands
no box, no belt
Speed Pull—8x1—365 quaded minis
Back Raise/GHR Combo----3x8 @ BW = 275
these were much harder than either one by themselves
Back Raise—2x10 @ BW 25
held behind head
GHR—2x10—@ BW
last 4 were so completely brutal
Leg Extension----200x2x15, 150x20 Drop Set 100x10
Side Bends—3x20/side----24kg kettlebell
went on a kick past two DE days trying to get 60 reps in assisstance work, really kicked our ass. trying to do the 60 reps w/combo back/ghr was brutal so we figured we needed basically 40 reps and divided it into 20/20.
ME Upper
sunday 6-9-13
warm up
2Bd Bench----barx30, 135x8/8, 225x5, added boards 225x5, 315x5, 365x5, 405x4
then 315x10
Incline Bench—135x3, 225x3, 275x3x3 (got some assistance on last set), 185x8 paused
Rev Grip Cable Pulldowns—150x12, 200x4x8
Face Pulls—100x15, 110x15, 120x12, 130x8 Drop Set 100x10
did these on different machine, heavier than the other
Leg Raises—3x6 @ BW = 275
then did a L hang for 6 seconds, shins to bar overhead
feeling a little worn down right now. Got a little off schedule last week and decided to get back on schedule with no changes this week so this is the 3rd straight day of training and I feel i’ve been getting after it pretty good since friday. I have ME Lower tomorrow and then a much needed day of rest. just eating as much “clean” calories as possible and terrible shit for 2 hours post training. more later
ME Lower
monday 6-10-13
warm up (very brief, was running behind)
Deficit Deads—135x5, 225x5/5, 315x5, 405x5, 455x5, 495x3, 405x8
mats had us measured 2.65" above, 495 could’ve and should’ve went for 4-5 reps, but I lost tightness
Front Squats—225x3, 315x1, 295x3x3
thought I could do 315x3x3 but my upper back was gassed from deads
Seated Calf Raises—4x15—3pl
Seated Leg Curl—2plx15, 2pl 25x12/12/12 Drop Set 2plx8
Leg Presses----various styles of single leg and double just trying different ideas out
Old Fashioned Sit Ups----4x8----BW 25 held behind head
I’ll post the vids up of deads on the last set for me and my training partner. He tends to shoot his hips high firsts and be too in front of the weight which leads to issues, I do the same but not as severely in the clip. mainly, i lose all tightness and it is extremely visible. If I could’ve just kept it…who knows? this was also the 4th day straight of going balls to the wall, that could’ve affected it…or not. all i know is im going to eat a bunch of shit and rest tomorrow and hopefully be a little more refreshed for wednesday.
DE Lower
friday 6-14-13
warm up
Speed Squat----12x2----275 light bands
no box
Speed Pulls—10x1----335 quaded minis
no belt
Belt Squat Machine—1pl/sidex10, 2plx8, 3plx3x8, 2plx8 Drop Set 1plx10
GMs----3x10----135
Super Set
Leg Press----3x20----3pl/side
Suitcase Deads—135x5/side, 185x2x5/side, 185x10sec hold/side
ME Upper
sunday 6-16-13
warm up
CG Incline—barx30, 135x5, 185x5, 225x5, 245x5, 265x5, 225x5
Ballistic Bench----225x3, 275x3, 315x3x3
got this from Spoto where you stop and reverse the bar when its about 1-3" from your chest
High Hammer Row—1pl/side x10, 2plx10, 2 25x3x10
last set drop setted to 2plx8 immediately after last heavy one
BB Shrugs—135x10, 225x10, 315x10, 405x10, 495x10, 315x10
all sets except 400s were double overhand
Rope Pushdowns----4x12----150lbs
Leg Raises/Windmills-----enough to be tired
ME Lower
monday 6-17-13
warm up
Good Mornings----barx30, 135x5/5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x5
can’t remember if this is a PR or PR Tie or jack shit
Low Box Squat----225x3, 275x3, 315x3, 365x3x3
set these at about 2-3" below parallel, more of a touch-n-go
Back Extension—3x8—BW = 274 50lb
plate held behind head
Leg Extension----200x10, 250x2x10, 250x6 Drop 200x8 Drop 100x12
Seated Calf Raise—tons of reps up to 4pl and then back down to 2pl
didn’t even bother counting reps, it’s calves and i’m not bodybuilding, plus im tall and they don’t grown anyway, look at my vids
Olympic Abs—barx10, 95x2x5, barx12
ok day today. took some video of GMs and Low Box Squats, i’ll get them posted up here in the next day or two. nothing tomorrow but I am going to go golfing. alliteration aside…lol did it again
at my in laws for awhile and cannot get wireless to my laptop for the video to upload. will get to it later
DE Lower
wednesday 6-19-13
warm up
Chain Bench—9x3—185 140lb chain
3 different grips, then we went into ME work
205x2, 225x2, 245x2, 265x2, 285x1, 305x1 (had some spotter help) with normal bench grip, 135x12
Tate Presses—5x10—50s
T-Bar Row—3plx4x10 (2 overhand, 2 underhand), 4plx2x10 (1 over, 1 under), 5plx20/10 (over, under)
got into a who will quit first with lifting partner, i think i won, can’t remember…i know i didn’t quit
Pull Ups—Neutralx8 @ BW = 273, underhandx8, overhand x5
stopped here. I was fried from the change of pace with maxing on bench after speed sets and then going crazy with the T-Bar rows. I ached on thursday but was pretty good on friday
DE Lower
saturday 6-22-13
warm up
Speed Squat—10x2—305 light bands
Speed Pulls—10x2—315 quaded minis
no belt, these were a little harder than I expected
Prowler Sprints—5x40 yards w/90lbs extra
20yards high handle/20 yards low bars
was pretty tired this morning because I had to go get my brother in law after midnight, from towson, while he walked around drunk, at 15, when he should’ve been home at 11 and not drunk. So I then made him pay for it this morning with prowler sprints of 40 yards until he puked. He’s been with us now for 3 weeks of any sort of training…ever. during #3 he started crying and didn’t want to finish, number #4 he started cussing and getting focused, #5 he caught the Prowler Flu. serves the little bastard right for fucking around. His parents are outta town so my wife (his sister) and I are watching him and his 11 year old sister. that was night 1 of watching him. don’t think it will be happening again. Oh that was after his 1 hour, Parisi Workout my training partner put him through
ME Upper
monday 6-24-13
warm up
Shoulder Saver (SS) Bar—5s----barx30, 135, 185, 225, 275, 315, 365 PR 2 reps, 315x7
just counting bar as 45
Pause Bench—225x3, 275x3, 315x3x3
these sucked and felt weird after the SS Bar
Lat Pulldowns—150x10, 250x3x8, 300x4 Drop 200x8
Arnold Presses—40x8, 50sx3x8
sat on flat bench, no backing, these were a definite blast from the past
Dips—BW = 275 25x5, 75x2x5
Leg Raises—2x8 @ BW PR 2 reps
then did some goofing around L sit bicycles and oblique crunches
[quote]Ultramegasweet wrote:
was pretty tired this morning because I had to go get my brother in law after midnight, from towson, while he walked around drunk, at 15, when he should’ve been home at 11 and not drunk. So I then made him pay for it this morning with prowler sprints of 40 yards until he puked. He’s been with us now for 3 weeks of any sort of training…ever. during #3 he started crying and didn’t want to finish, number #4 he started cussing and getting focused, #5 he caught the Prowler Flu. serves the little bastard right for fucking around. His parents are outta town so my wife (his sister) and I are watching him and his 11 year old sister. that was night 1 of watching him. don’t think it will be happening again. Oh that was after his 1 hour, Parisi Workout my training partner put him through[/quote]
Awful lot of bullshit up in here for a log that advertises “No bullsh*t”.
Good for you teaching that kid a lesson. Next time he should have the decency to atleast invite you to go out with him.
[quote]frankjl wrote:
[quote]Ultramegasweet wrote:
was pretty tired this morning because I had to go get my brother in law after midnight, from towson, while he walked around drunk, at 15, when he should’ve been home at 11 and not drunk. So I then made him pay for it this morning with prowler sprints of 40 yards until he puked. He’s been with us now for 3 weeks of any sort of training…ever. during #3 he started crying and didn’t want to finish, number #4 he started cussing and getting focused, #5 he caught the Prowler Flu. serves the little bastard right for fucking around. His parents are outta town so my wife (his sister) and I are watching him and his 11 year old sister. that was night 1 of watching him. don’t think it will be happening again. Oh that was after his 1 hour, Parisi Workout my training partner put him through[/quote]
Awful lot of bullshit up in here for a log that advertises “No bullsh*t”.
Good for you teaching that kid a lesson. Next time he should have the decency to atleast invite you to go out with him.[/quote]
you’re right, that is a lot of bullshit but it was too good a gym story to pass up. funny thing is he didn’t fully learn the lesson and tried to pull some shit again…bear crawl “sprints” in the back yard until I was satisfied. haven’t had issues in 3 days. and the boy was mixing makers 46 and some shit rum…how disrespectful
ME Lower
wednesday 6-26-13
warm up
SSB Squats—5s—barx10, 155, 205, 245, 295, 335, 355x3, 245x10
I may have PR’d, I don’t know. SSB sucks
Sumo Pulls—135x3, 225x3, 315x3, 405x3x3
I think this might tie a PR, these suck
Snatch Grip RDL—3x10—225
no belt
Leg Press—4pl/sidex6, 5x6, 6plx3x6
Calf Press—2x20—180lbs
Ab Pulldowns—100x5, 150x4x3
overall ok day. Put SSB Free Squat and Sumos together because I suck balls on both of these. My height is not too my advantage here and both put a big strain on my hips (weakness) and upper back (weakness). Added some more clips to the video I can’t upload for another week. Who knows, that might be a long ass training video by the time it goes up.
RE Upper
friday 6-28-13
warm up
Bench----barx30, 135x8/8, 185x5, 225x3, 275x3, 315x11(PR Tie), 8, 6, 6 = 31 reps
CG Decline—135x10, 225x10,10,8
Low Hammer Row—2pl/sidex10, 3plx4x10
Rear Delt Fly Machine—4x12—100lbs
EZ Curl—3x8—120lbs
Super Set
Reverse EZ Curl—3x6—120
after the last set i flipped it up for 8 standing tri extensions
abs were sufficiently tired from bracing so much during benching and decline. i don’t think i’ve ever pressed a weight that heavy with that much volume
RE Lower
saturday 6-29-30
warm up
Squats—barx10, 135x8/5, 225x5/3, 315x2, 365x1, 405x7, 365x10, 315x12
my lungs were on fire, def not in shape for rep squats
Front Loaded Lunges—3x6/leg----135
more tiring than i wished
Jumps—about 15-20 different variations
squats really took its toll on me today. my low back was kinda jacked from benching and I believe that kept me from 405x8, i failed halfway with a looooonnnnnngggg grind. 365x10 i pushed and almost puked with and 315 i just didn’t have the aerobic capacity to keep going. My goals are to push these to 405x10, 365x15, 315x20. Then i’ll readjust the numbers, just need more work on grooving heavier weights. As a side note I remember being able to barely get 405x2 2-3" high for college football around 6 years ago and my coaches being happy with that…smh.
ME Upper
sunday 6-30-13
warm up
CG Bench----barx30, 135x8/8, 185x5, 225x3/3, 275x3, 315x3, 365x3, 315x6
i got a lil spotter help on #3 w/365, 355 would’ve been the magic number
Floor Press—2x5—315
Chest Support Rows—2plx6, 3plx6, 4plx6, 4 25x6, 5plx6, 5 10x6, 4plx8
overhand grip
Upright BB Rows—4x8—135
EZ French Press—3x10—120lbs
Pull Ups—2x8 @ BW = 276
diets been off this week
Plank—1:31, 1:33 = 3:04 total time
good day today. progressed brother in law to basic DMB and BB work along w/BW stuff. Had a solid day of pressing. 2 previous days of lifting heavy is starting to take a toll. nothing like RE work on Fri/Sat and ME work on Sun/Mon. shoot me in the face
ME Lower
monday 7-1-13
warm up
Pause Squat—barx15, 135x5, 225x3/3, 315x3, 365x3, 405x3, 425x3 PR, 315x8
Dbl Overhand DL—225x3, 315x2, 2x5x405
GHR—3x8 @ BW = 276
Leg Press—4pl/sidex6, 5plx6, 6plx3x8
Calf Raises----3xwho cares its calves
BW
Med Ball Tosses—a lot w/15lb
DE Upper
wednesday 7-3-13
warm up
Speed Bench—9x3—245 double minis
10th set—275x3 normal grip, 3 different grips
Incline DMB Bench----5x12----80s
St. Bar Cable Row—4x8x300, 250x10
Face Pulls—4x15—150lbs
EZ French Press—3x8—120lbs
Super Set
EZ Curl—3x8—120lbs
Ab Wheel—3x10 @ BW = 275
DE Squat
friday 7-5-13
warm up
Speed Squat—12x2----275
Speed Pull—8x1—425
Sumo GM—3x8—185
Leg Press—4pl/sidex6, 5plx6, 6plx3x8
Ab Pulldowns—forgot
