Conventional Deadlift:
135 X 5
225 X 5
315 X 5
405 X 5
HS Seated Rows:
2pps X 10
25+2pps X 10
3pps X 10
10+3pps X 10
Lat Pulldown:
90 X 10
105 X 10
120 X 10
135 X 10
Seated Cable Low Row:
100 X 10
120 X 10
140 X 10
160 X 10
1-Arm Pulldown:
60 X 3 X 10
Straight Arm Pulldown:
60 X 3 X 20
Band Lat Stretch: Green for 1:30
Barbell Curls:
65 X 10
85 X 8
90 X 4
Rope Hammer Curls:
100 X 4 X 12
DC Biceps Stretch: 30’s for 1:30
Deadlifts felt pretty good! My belt keeps slipping up my back while doing them and I’m not blowing my belly out properly but technically they were decent otherwise. Isolation moves felt a bit off. I’m having some shooting pains in my low back and leg that are getting really annoying. I will get it checked out eventually.
[quote]165StateChamp wrote:
Tuesday, September 27th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 5
405 X 5
HS Seated Rows:
2pps X 10
25+2pps X 10
3pps X 10
10+3pps X 10
Lat Pulldown:
90 X 10
105 X 10
120 X 10
135 X 10
Seated Cable Low Row:
100 X 10
120 X 10
140 X 10
160 X 10
1-Arm Pulldown:
60 X 3 X 10
Straight Arm Pulldown:
60 X 3 X 20
Band Lat Stretch: Green for 1:30
Barbell Curls:
65 X 10
85 X 8
90 X 4
Rope Hammer Curls:
100 X 4 X 12
DC Biceps Stretch: 30’s for 1:30
Deadlifts felt pretty good! My belt keeps slipping up my back while doing them and I’m not blowing my belly out properly but technically they were decent otherwise. Isolation moves felt a bit off. I’m having some shooting pains in my low back and leg that are getting really annoying. I will get it checked out eventually. [/quote]
Maybe you have a knot, and hopefully not a herniated disc or something crappy like that. Nice job on the 405x5 deads btw
[quote]parsley wrote:
Maybe you have a knot, and hopefully not a herniated disc or something crappy like that. Nice job on the 405x5 deads btw
[/quote]
Yeah, I think it’s a pinched nerve from neglecting my foam rolling. Thanks man, it’ll be 415 next week. I think I’ll be able to get a video too. My training partner bailed on me today because of ROTC stuff.
[quote]parsley wrote:
Maybe you have a knot, and hopefully not a herniated disc or something crappy like that. Nice job on the 405x5 deads btw
[/quote]
Yeah, I think it’s a pinched nerve from neglecting my foam rolling. Thanks man, it’ll be 415 next week. I think I’ll be able to get a video too. My training partner bailed on me today because of ROTC stuff.[/quote]
Excuse the ignorance but what’s ROTC stand for?
Oh and i was always curious what exactly is a BONEZ lateral raise, the only thing i can figure out is that u named it after bonez lol
[quote]parsley wrote:
Maybe you have a knot, and hopefully not a herniated disc or something crappy like that. Nice job on the 405x5 deads btw
[/quote]
Yeah, I think it’s a pinched nerve from neglecting my foam rolling. Thanks man, it’ll be 415 next week. I think I’ll be able to get a video too. My training partner bailed on me today because of ROTC stuff.[/quote]
Excuse the ignorance but what’s ROTC stand for?
Oh and i was always curious what exactly is a BONEZ lateral raise, the only thing i can figure out is that u named it after bonez lol[/quote]
Wellll, I was unaware what ROTC stood for as well but Google informed me that it was Reserve Officers’ Training Corps. lol. It’s basically military school in college, where kids get some of their tuition paid for and prepare for a career in the military. It’s pretty common around most colleges from what I’ve heard. I’ve got a couple friends doing it.
BONEZ lateral raise is just a term I stole of countingbeans who copied the lift from BONEZ217. lol. It’s just a behind the back cable lateral raise. I really like them, they hit the side delts hard. BONEZ217 is a lot shorter than ‘behind the back cable lateral raise’ as well
[quote]165StateChamp wrote:
As ZKK would say, too much pussy in the gym today![/quote]
Unless you mean effeminate males, I can’t understand how there can be too much pussy in the gym. [/quote]
Gorgeous girls that actually lift weights, wearing stretchy pants. It was awesome. But definitely a bit distracting. WAY too much pussy in the gym haha.
[quote]gregron wrote:
nice DL’s Champ… 405 x 5 is definitely solid[/quote]
Haha thanks, it did feel good to finally be back over 4 on something. I am 99% sure I can tape my pulls next week and I’ll even deliver a shout-out to you and grettiron
[quote]165StateChamp wrote:
As ZKK would say, too much pussy in the gym today![/quote]
Unless you mean effeminate males, I can’t understand how there can be too much pussy in the gym. [/quote]
Gorgeous girls that actually lift weights, wearing stretchy pants. It was awesome. But definitely a bit distracting. WAY too much pussy in the gym haha. [/quote]
Standing Shoulder Horn/External Rotations:
5 X 3 X 12
Barbell Incline:
45 X 8
135 X 3 @ 70%
150 X 3 @ 80%
170 X 8 @ 90%
Dumbbell Rear Delt Raises:
45’s X 2 X 15
50’s X 2 X 15
Incline Bench Rear Delt Raises:
20 X 4 X 12
Band Pullaparts:
Purple X 5 X 20
Machine Lateral Raises:
80 X 15
95 X 15
110 X 15
125 X 15
Incline Bench Lateral Raises:
15 X 4 X 13
DH Shoulder Stretch: BW for :45
3 Second Hold Dumbbell Shrugs:
100’s X 4 X 12
Upright Rows:
65 X 2 X 15
Band Trap/Shoulder Stretch: Green for :45
Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
110 X 4 X 12
Elbows and shoulders were super sore today out of nowhere. I wound up with a decent number on incline though and I made something out of nothing. Grip and overall strength was a bit low today.
[quote]165StateChamp wrote:
As ZKK would say, too much pussy in the gym today![/quote]
Unless you mean effeminate males, I can’t understand how there can be too much pussy in the gym. [/quote]
Gorgeous girls that actually lift weights, wearing stretchy pants. It was awesome. But definitely a bit distracting. WAY too much pussy in the gym haha. [/quote]
Never in my life have I seen such a sight [/quote]
It’s truly a rare combination, usually you get one or the other.
Front Squat:
135 X 5
180 X 5 @ 65%
205 X 5 @ 75%
235 X 5 @ 85%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
285 X 8
1-leg Leg Press:
3pps X 3 X 10
3pps X 7
Lying Leg Curls:
50 X 12
65 X 12
80 X 10
95 X 6
1-Leg Leg Extensions:
35 X 12
50 X 2 X 12
65 X 12
It sucked today. I felt great going in but it turned out awful. Shoulder was killing me doing squats and I couldn’t muster up the intestinal fortitude to do extra reps. 1-leg leg press was murderous. I pussed out on DC stretches. On the plus side, I think the single leg work will be useful in bringing up my lagging left side. Time to put this behind me and move on.
Cambered Bar Tricep Extensions:
50 X 50
100 X 20
110 X 20
120 X 20
130 X 20
Skullcrushers:
80 X 4 X 6
Dips:
BW X 4 X 10
DC Tricep Stretch: 30’s for 1:30
Cross Body Hammer Curls:
35’s X 15
40’s X 12
45’s X 12
50’s X 10
Dumbbell Preacher Curls:
30’s X 3 X 12
35’s X 12
Low Cable Curls:
80 X 10
100 X 10
110 X 10
120 X 10
DC Bicep Stretch: 30’s for 1:30
Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
110 X 4 X 12
Fasted training again today. I seriously can’t wait for football season to be over in Norman so I can train normally. lol. I broke through a lot of plateaus and felt pretty good. I think I’ll be switching to a dip machine for better control of the movement.
[quote]VikingsAD28 wrote:
Training with nothing in my stomach at all would make me feel like passing out, I hate training hungry.
If I were you I would just do those Saturday workouts every time you go to the gym, you will pull mad bitches with your swole gunz and ripped abz.[/quote]
I have 30g of BCAA before and during the workout. It’s not that bad. You get used to it eventually, but training non-fasted is so much better.
Dude, I do do this workout everyday, I just don’t write it down because it’s too embarrassing. I call it high-frequency-active rest-weak-point-specific-specialization-using-the-Black-Ops-BCAA-protocol. Stole a few theories from Christian Thibaudeau, no big deal. Don’t forget about my shredded high calves. Hoes be mirin’.
I am pretty sure that mirin’ is one of the only words in your vocabulary. I can’t wait until you are a doctor telling people you are mirin’ their blood pressure.
