11/7/2011
deadlift
worked up to 375x7pr!
hack squat 225x10, 315x3, 2x225x5
hamstring curl 5x10
ghr situps 5x10
will post vid later
11/8/2011
bench
135x10
185x10
225x10
225x9
225x5
225x6
225x5
245x3
db pullovers
70 3x10
pullups
3x10
db rows (been doing them wrong my whole life)
70 3x10
pulldowns
13 whatever weight that is lol 3x10
shrugs
225 (was shown a new technique for these) 3x10
This was a sample day in the gym owners program, turns out I can do a lot more volume than I thought lol.
Ok, so I got a letter regarding the firefighter position and… not this time. I am a little disappointed about it I gave it everything I had. The letter did say I did excellent in the interview, and scored and 82 on my labor management review examination whatever that is lol, and that I would be considered for the next open position.
[quote]elmore18 wrote:
Ok, so I got a letter regarding the firefighter position and… not this time. I am a little angry about it I gave it everything I had. The letter did say I did excellent in the interview, and scored and 82 on my labor management review examination whatever that is lol, and that I would be considered for the next open position.
This sucks.[/quote]
damn man sorry to hear about that… just means you know what to work on. Hit up a couple more things and build that resume up a bit more and you’re a shoe in!
stay strong and stay motivated man
Thanks for the positive thoughts Greg. There is always room for improvement, all this means is I can take more hours this semester.
11/10/11
Squat
135x10
225x10
275x10
275x10
275x6 back was fried
275x3
275x3
225x10 burnout set
Leg Press
3x10 225,275,315
Hack Squat
3x10 135,155,185
Shrugs
3x10 210
Rope Crunches
3x10 stack
Rough day, once I adjust it will be awesome.
To all my friend who served with me, to my brother who is still serving, and to everybody who has ever served I would like to say thank you and happy veterans day!
Happy Veterans’ Day bro, and nice deployment lolz. Deployments were some of the most hilarious times of my life. Nothing like boredom to bring everyone together, haha.
And killer squats too man
Ink- Thanks man I my lower back was in so much pain, but I did what I was told lol.
11/11/11
Bench-was sore
135x10
185x10
225x6
225x3
225x3
185x7
Pullups
3x10 bw
Pullovers
3x10 65
DB Row
3x10 70
Pulldowns
3x10 210
EZ Bar curls
3x10 35’s on each side
Seated Dip Machine
3x10 245
My chest was smoke from last session, and I was feeling a little bit of pain throughout most of the sets. Back felt great, and this is the first time I have done curls in months lol.
Hell yeah progress man, getting hyuge up in here! Seriously though, it’s working
Thanks man, up to 215. Had to up my calories with this new style of training lol it hurts
11/14/11
Squats
135x10
225x10
275 3x10 PR! Last week I only got 2x10 and 1x6 with this weight
315x6 last one was ugly
225x10
Leg press
275x10, 295x10, 315x10
Hack Squat
155x10, 185x10, 210x10
Hamstring curl 3x10
Ghr situps 3x10
Rope crunches 3x10 w/ stack
It was awesome to hit the squat pr today, I am finally feel like my body is adapting to this type of training.
11/15/2011
Bench
135x10
185x10
225x10
225x6
225x8
245x3
245x3
225x4 I will eventually get 225 for 3x10
Pullups 30 total
Pulldowns 3x10 “16” with chains
T-Bar Row
4x8 240
Smith machine shrugs
2x10 225
Machine shrugs
2x10 225
Pullovers
3x8 65 actually doing them the right way lol
Hoping to hit the 225 for 3x10 target on the bench sometime this month.
11/17/2011
squat
135x5
225x5
275x5 felt like shit
315x3 felt awesome so I decided to go for broke today
345x1
385x1
405x1 PRRRRRRRRR!!! This was my goal for the year and I have video will post later today felt so good!
leg press
315x10
365x10
405x10
sldl off a box
185x10
205x10
225x10
Ghr situps
3x20
I can already tell this style of training is working for me, I worked up to 405 on the squat did that and wasn’t even slightly sore or tired today…awesome!
11/18/2011
bench
135x10
185x10
225x10
215x10
215x6
215x4
215x3
215x2
215x3 Im using 215 as my target for 3x10
pullups 30 total
pullovers 3x10@60
db rows
70x10
80x2x10
pulldowns
130 3x10
11/21/2011
squat
135x10
225x10
275x3x10
315x8
335x6
365x3 pr
365x2
225x12
Leg press
315x10
365x10
385x10
Deadlift
225x5
315x5
365x5
385x1 tired
Damn man, easy 405 up there. Bastard!
[quote]inkaddict wrote:
Damn man, easy 405 up there. Bastard![/quote]
Thank you sir, I was about one second away from falling forward lol.
No training over the holiday lol
Monday’s Training
MP
110x5
125x5
145x10
DB incline
60’s 5x12
Pulldowns
130 5x12
Pullups 40 total
Tuesday was a 1 mile run, 100 situps 50 pushups and 25 pullups AFAP, today will be deadlifts.
11/30
Powerclean
135x5
155x5
165x5
175x5
185x3
Clean and Jerk
205x1
deadlift
270x5
310x5
350x10
front squat
185x8,5,5,3
hamstring curl
3x10
shrugs
225 2x10
rope crunches
stack 3x15
1.5 mile run with some sprints sprinkled in