5.31
deads, back thickness, and hammys
lifted with luke beggs and andrew lewis
trap bar deadlift
170 x10
260 x8
350 x6
440 x6
530 x FAIL - good isometric pull, ha
440 x5,6,6
tbar row
6 25’s x10
7 25’s x8,9,8+2 forced
4 25’s x15, 3 25’s x15, a-arm 25x 10 each arm
superset 1
db row
95 x 10,10,8
chest supported 2-arm db row
60’s x6 each
50’s x10 each
50’s x8 each
hamstring curl
137.5 x10,9
150 x 9,8,8
db rdls
95’s x 8,10,10
everything is fried, good workout
6/1/10
chest, calf, core
flat barbell
135 x12
185 x12
225x8
275x6—> started standing machine calf raise superset
285x6–> felt good
295x3 +1 eccentric rep
275x4
calf raise
160x15
170x15
180x15
180x12
superset 2
incline barbell—> no db today, felt like a change
135x10
225x9,5
215x8
guillotine 155x13
machine leg press calf raise
340x15
400 2x14
giant set
downward cable fly
100x10
110x10
120x6
110x10
machine fly
87.5x10
100x10
87.5 2x10
pushups
feet elevated 3-4 inches 12,10
from floor 14,10
core giant set
weighted (25lbs) barbell rollouts–> put plate on your back
3x10
jacknifes w/ stability ball
3x10
russian twists w/ 26.9lbs kettle bell
3x8
6/2/10
arms
standing DB curl- focusing on a pause at the top of reps, need them to grow
30’s x12
40’s x10
45’s x12,10,10
35’s x9
seated db overhead extension
95x 12,17,16,10,12
straight bar cable preacher curl
120x 10
130x 10,7
21’s (7 half down, 7 half up, 7 full) with 90
silver part triangle pushdowns
100x 12
112.5 x10
125 x5 then 75 x12
giant set to beast all giant sets (for arms, that is)—> rotated between bicep and tricep, two sets of each, repeat four times through
hammer curls across chest
55’s 2x8
alt supinated db curl
30’s 2x12
rope pushdown
140x 8,10
120 2x12
ez curl bar
90 2x12
70 x12,11
dips—> had incentive on last two sets… luke beggs said i couldn’t beat him
15,15,18,22
after that horrific giant set i finished up with seated alt db curls… couldnt relaly feel my arms at this point
30’s x12
at the same time 10,10,7
lifted with luke beggs and andrew lewis
6.3.10
“ran” up and down the bball court for three games of 5-on-5. i use the term ran VERY loosely
i can foul and rebound pretty good
leg workout yesterday… will post later , left it at the gym
today, 40 minutes of cardio
leg and back workout from last friday
back squat—> knees feeling terrible
135 212
22510
2756
3156
3653
3156, 6 then 225*10
smith hack squat–> narrow feet
185 28
2256
leg extension supersetted with seated box jumps
leg ext
137.5 12
15012
20010
17512 then…
112.5*a lot
box jumps
8,8,12,10
pullups supersetted with adductor machine
11
1 20 second hold at top
2 10 second hold at top
10, 8
adduction
9512
11512
135 2*12
wide underhand pulldowns supersetted with str8 bar pulldown
125*12 + 5 second hold
162.5 *10 + 5 second hold
187.5 *9
str8 bar pulldown
9012
120 10,12
lifted with luke beggs and andrew lewis
lifting partners: luke beggs, andrew lewis
new dbs just arrived, pairs of 100s-130s in 5lb increments… had to make use of them
db incline
70x12
85x10
105x8
110x8
115x6
db flat
120x5
125x4
130x4
back to incline
105x7
65x15
barbell guilottine press
135x10,10,12
that exercise is a crazy stretch!
downward forward cable flies
100x10,8
80x12,11
superset with below parallel pushups
10,12
lean into them with hips up so more inclined 8,6
stupid exercise… hold 2 10lbs plates in front of you with arms slightly bent. push the plates together. i’ll call it a pancake hold
1x 30 seconds
1x 1 minute 20 seconds
1x 1 minute
hanging leg raises
12,10,12
superset with skullcrushers with ez curl bar
100 3x10
decline situp to russian twist
3x15
superset with seated 1-arm overhead db extension
30lbs 2x8
20 minutes stairstepper
That Wilkerson video is up on the Powerlifting forum…dude is freaking insane.
i’ll check him out for sure
6.8.10
warm up
lat pulldowns
87.5 2x12
pullups
6,6,7,8,10
superset with standing calf raise machine
130x15,15
190x15
250x9
db row–> straps
120 2x8
130 2x8
superset with leg press calf
260x18
340x15
400x12
chins
13,8,9
giant set with smith machine shrug
225x 15,15,12
giant set with
smith calf raise
225x 12,15,12
barbell row–> focusing on squeeze at top
135x 12,12,13
185x8 then 135x12 +1 chin
farmers walks
130’s dbs x 3 walks around the gym
neutral grip pulldowns
150x 12,16,11,10
terrible idea, but useful to get some calf work
superset standing calf raise machine and bodyweight calf raises
8 sets of each for 12-15 reps for both exercises
[quote]sinnott wrote:
RIDICULOUS ARNOLD CLASSIC WORKOUT at Metro Fitness in Columbus, Ohio
I paid $15 to get into the highest testosterone environment I have ever been a part of!!! I did legs the day before so I did every exercise possible because I didn’t want to leave!
Barbell Incline- pro body builder mark dugdale jumped in a couple sets here with us… CRAZY!!!
135x15
185x12
225x8
265x6
275x6, drop set 225x5
DB shoulder press
95’s x10,12,10,13
DB lateral raises
40’s 4x10
EZ curl bar front raises
80 4x12
DB rear raises
35’s 4x12
DB flat bench
100’s (bc i couldn’t find the 110’s) x10,10,7
EZ curl pressdown
120 5x15
Cable seated row- lifted with two giants, did half the reps they did BUT didn’t have to lower the weight
230 x 12,12,10,10,9,6,6
Seated DB curls
40’s 3x10
Hammer strength machine
2 plates each side x12
3 plates each side x12,12,10
4 plates each side x6,6
3 plates + a 25 each side x6,6
Shrug machine
2 plates each side x12
3 plates each side 2x10
sick volume, stupid total reps and sets, GREAT workout[/quote]
First, nice log man I always check it out.
Second, I have a question about this post from the first page. I got an internship this summer in Columbus and I am trying to figure out where I should get a gym membership. Did you do this workout at the downtown Metro Fitness because they have 5 different locations in Columbus. Just wondering.
Also, its cool to read about the underground thing you have going on at UK in your blog…I wish Ohio St had something like that, we got a huge rec center with 0 squat racks but about 100 televisions and 400 cardio machines, its unbelievable.
[quote]beastin wrote:
First, nice log man I always check it out.
Second, I have a question about this post from the first page. I got an internship this summer in Columbus and I am trying to figure out where I should get a gym membership. Did you do this workout at the downtown Metro Fitness because they have 5 different locations in Columbus. Just wondering.
Also, its cool to read about the underground thing you have going on at UK in your blog…I wish Ohio St had something like that, we got a huge rec center with 0 squat racks but about 100 televisions and 400 cardio machines, its unbelievable. [/quote]
appreciate the following hoss. we stayed downtown in columbus for the arnold so i assume that it was the downtown location for metro fitness. it was jam packed for the classic, but they have everything you could need in a gym. i got bruises on my quads from some of their dumbbells though… they didnt have bolt covers on them and I wasn’t used to setting down the dbs slowly… but a very solid gym! the cardio seciton of it was separated upstairs so you dont have to see the hamsters running
the underground is a pretty unique facility. i know where i did my undergrad program, eastern ky university, has one (weaver gym) similar , but it wasn’t kept up very well and didnt have a ton of equipment. we have a pretty solid selection of machines, racks, and dbs. let me know if you are ever coming through lexington, you can come get a lift in.
couple days behind… apologies
yesterday
leg day
back squat warm up
135 2x12
185 x10
225x9
box squat- try’n to give my ache’n knees a break
225x6,10
275x8
315 x E.F.-----> epic fail, i rocked back onto the chair and when i rocked forward i lost a good angle and dropped the bar on the safeties
stupid set- box squat 275x5, back squat 225x10, then front squat 135x10
1-legged leg press
3 plates each side x 8,10
4 plates each side x 6 then 15 with both legs
5 plates each side x 46… yea, that was terrible
leg curl
150 x 8,8,6
137.5 x9
1-legged cable leg curl—> eh
60 x 12 each
80 x 10 each, 12 each
superset with leg extension
137.5 x12
150 2x12
today
shoulders
seated db shoulder press
60’s x12
80s x10
100s x8
110s x3 + 1 forced and slow eccentric
105s x5
felt pretty good about these numbers… i had never gone over 95 lb dbs on shoulder press before. glad we got the new dbs
seated db lateral raises
30’s 3x12
after the last set of 12 i grabbed the 10’s and held them out while some one pushed my arms down, then 4 more reps with a 5 second hold like a T
superset with db alt front raises
30s 2x8, 10
kneeling lateral raise- kneel on an incline bench on setting 7 and don’t let the db touch your leg on the eccentric component
20 x 12
25 2x10
behind the neck press on smith machine
155x8
175 x8
185x7
superset with hang clean and press
95 3x8
plate front raises
45lbs 3x12
superset with gravity machine (think total gym on highest incline, upside down)
bodyweight x 12,6,7
wendler hill sprints
hill is between 45-50 yards in length, pretty steep incline at the top
5 sprints with about 30-45 seconds in between … then
2 in a row—> sprint up, jog down, and repeat
we were all sucking wind and it was humid… good ol’ ky
hit shoulders with luke and jake beggs, and brett boarders, hit the hills with both beggs. brett had to work or something
tuesday, june 15
chest and core
love’n the new dumbbells
db flat
55’s x 15
85’s x 12
100’s x 10
130’s x 6,4,3
125’s x 3
db incline- first set at incline setting 2, the others at setting 1
110’s x 5
100’s x 8,6
80’s x 10 then 50’s x8—> burn’n like crazy in my shoulder joint. good set
seated upward fly for upper chest that is seriously lacking. tried to flex every rep
70 x12
60 2x12
superset with/ seated fly machine
100 x 10,12
87.5 x 12
3 times through core work
giant set of these three exercises:
plank walkup: transfer between a pushup and a plank position
2 point plank: raise left arm and right leg from plank then lower and repeat on other side
russian twists w/ 52.9lb kettlebell x 6,6,8
we had three guys so the first two exercises lasted as long as it took the third guy to do the russian twists
finished with holding a russian twist and pressing the KB used above overhead… terrible on the core
13, 25
lifted with bret boarders and luke beggs
[quote]sinnott wrote:
[quote]beastin wrote:
First, nice log man I always check it out.
Second, I have a question about this post from the first page. I got an internship this summer in Columbus and I am trying to figure out where I should get a gym membership. Did you do this workout at the downtown Metro Fitness because they have 5 different locations in Columbus. Just wondering.
Also, its cool to read about the underground thing you have going on at UK in your blog…I wish Ohio St had something like that, we got a huge rec center with 0 squat racks but about 100 televisions and 400 cardio machines, its unbelievable. [/quote]
appreciate the following hoss. we stayed downtown in columbus for the arnold so i assume that it was the downtown location for metro fitness. it was jam packed for the classic, but they have everything you could need in a gym. i got bruises on my quads from some of their dumbbells though… they didnt have bolt covers on them and I wasn’t used to setting down the dbs slowly… but a very solid gym! the cardio seciton of it was separated upstairs so you dont have to see the hamsters running
the underground is a pretty unique facility. i know where i did my undergrad program, eastern ky university, has one (weaver gym) similar , but it wasn’t kept up very well and didnt have a ton of equipment. we have a pretty solid selection of machines, racks, and dbs. let me know if you are ever coming through lexington, you can come get a lift in.[/quote]
Thanks for the reply I went ahead and checked it out yesterday and I liked it.
I’ll PM you if I’m headed for Lexington.
[quote]beastin wrote:
[quote]sinnott wrote:
RIDICULOUS ARNOLD CLASSIC WORKOUT at Metro Fitness in Columbus, Ohio
I paid $15 to get into the highest testosterone environment I have ever been a part of!!! I did legs the day before so I did every exercise possible because I didn’t want to leave!
Barbell Incline- pro body builder mark dugdale jumped in a couple sets here with us… CRAZY!!!
135x15
185x12
225x8
265x6
275x6, drop set 225x5
DB shoulder press
95’s x10,12,10,13
DB lateral raises
40’s 4x10
EZ curl bar front raises
80 4x12
DB rear raises
35’s 4x12
DB flat bench
100’s (bc i couldn’t find the 110’s) x10,10,7
EZ curl pressdown
120 5x15
Cable seated row- lifted with two giants, did half the reps they did BUT didn’t have to lower the weight
230 x 12,12,10,10,9,6,6
Seated DB curls
40’s 3x10
Hammer strength machine
2 plates each side x12
3 plates each side x12,12,10
4 plates each side x6,6
3 plates + a 25 each side x6,6
Shrug machine
2 plates each side x12
3 plates each side 2x10
sick volume, stupid total reps and sets, GREAT workout[/quote]
First, nice log man I always check it out.
Second, I have a question about this post from the first page. I got an internship this summer in Columbus and I am trying to figure out where I should get a gym membership. Did you do this workout at the downtown Metro Fitness because they have 5 different locations in Columbus. Just wondering.
Also, its cool to read about the underground thing you have going on at UK in your blog…I wish Ohio St had something like that, we got a huge rec center with 0 squat racks but about 100 televisions and 400 cardio machines, its unbelievable. [/quote]
That’s one of the flagship rec centers in the country and you don’t even have squat racks? What in God’s name is that about? Anyway, I’m gonna need you to get over to the JC, Rob. If for nothing else than a squat day or something, but these little punks are so weak it’s sickening.
[quote]HeavyTriple wrote:
I’m gonna need you to get over to the JC, Rob. If for nothing else than a squat day or something, but these little punks are so weak it’s sickening.[/quote]
we will have to plan on something… knees have been screwed up for the last two weeks, but deads felt good today. those new 130’s are SOLID for bench
6/16/10
arms
db curls
20’s x12
40’s x8
45’s x8
50’s x8
55’s x8
60’s x 4 alt then 4 hammer then 20’s x 12 holding them supinated
dips (vest= v= 37.5lbs; chains = c = 20lbs each)
v x15
v + 1c = 15
v + 2c =11,10 then v+1c for 4 then v for 2, then bodyweight for 3
bw x 22
barbell curl
85 x12
95x 12, squeeze 6 + 2 cheat
85 x 6
silver triangle attachment on lat pulldown machine
112.5 x9
100 x12
105 x11
75 x15
1-arm db preacher
25 x15
30 x8,8 + 3 eccentric
seated supinated curls
20’s x 15,11
rope pressdown
140 x12
110 x15
120 x9
80 x 15
today 6/21
deads, back thickness, calves, and hammys
deadlift
135x 13 OH
225x 12 OH
275x 8 OH
315x 6 ALT
405x 5,5 ALT w/ straps
425x 5 ALT w/ straps
smith machine underhand rows
135 x12
225x 10,11,11,15 then over hand 135 x21
1-arm machine seated row
125 2x8
112.5 x10, 12 then 62.5 2x10 each side
weighted chins (vest= v= 37.5lbs)
v x 4,5
BW x 8,7
hamstring curl
142.5 x10
137.5 x10,8
125x 8
superset with leg press calf press
300 x 13,15,20
RDLS = solid stretch, went to floor
135x 12,10,12
superset with standing calf raise machine
130 x15
170x 12
210x 12
lifted with luke beggs
6/22
db incline
55s x 13
70s x 12
85s x 10
100s x 8
120s x 4
115s x 6,5,4
90s x 11
barbell flat bench
185 x 10
225 x 7
275 x 2
265 x 3
135 x 30
giant set (3 exercises)
cable downward fly
80 x 8,10
70 x 15
guillotine press
135 x 10,10,7
dips
6,5,4
weighted legs lifts
15lbs 3x12
hold a 25lb plate overhead and do decline situps
3x12
stability ball rollouts
3x12
last weeks arm workout
standing alternating dumbbell curls
25 x 12
40 x 12
45 x 10
50 x 10
55 x 6,6,5
45 x 8
rope pushdown
100 x 12
105 4x12
110 x 12
first superset
straight bar cable pressdown
80 x 15
100 2 x 15
90 2x 15
dips
12,15,15,15,15
second superset
seated incline db hammer curls
35 x 10
30 x 10
25 x 12
ez curl barbell skullcrushers
110 x 8,10
yesterdays deadlift and back
lifted with luke beggs
trap bar deadlift (the bar is 80lbs that’s why all the weights are weird increments)
170 2x12
260 x 8
350 x 6
400 x 6
440 x 2----> felt really heavy
350 x 6
260 x 20 —> it took me about 10 minutes (all the way through the next exercise group) to catch my breath after this set
i used straps on the sets of 400 and 440, no belt
neutral grip pulldowns
175 x 12
187.5 2 x 8
chest supported db row
2 arms at once 60 2 x 8
1 arm at a time 60 2 x 10
pullups
6,5,4 + 3 chins, 1
ez bar curl
80 x 12
90 x 10
100 x 10
110 x 5
don’t really know what to call this… curl both dbs up supinated and lower them with reverse grip
20 x 12
25 x 12
30 x 8
db hammer across chest
40 x 12
45 x 10
50 x 10
craziest bicep finisher
straight bar curl with 65lb
buddy curls- do your set, hand it to partner
1 x 1
1 x 2
1 x 3
1 x 4
1 x 5
1 x 6
1 x 7
1 x 6
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1