[quote]ashylarryku wrote:
315 X 2 PR!!!
[/quote]
Fuck you and your squats ;). I just hit 275 on box, so i’ve got some catching up to do!
Looking good though man, always gotta love PR’s on the squat.
[b]8/31/2010
Pull[/b]
PRs: 2
Chins
BW X 3
+10 X 3
+25 X 3
+35 X 3
+45 X 3
+60 X 3 (much more controlled)
Underhand Pulldown
135 X 6
165 X 6
195 X 6
225 X 5 PR
180 X 6 X 2
HS High Row (weight per side)
45 X 6
70 X 6
90 X 6
115 X 6
135 X 6 (much more controlled, not a PR though)
90 X 20 PR
Preacher Curls
40 X 10
50 X 10
65 X 10
85 X 6
60 X 14
50 X 16
[quote]jahall wrote:
[quote]ashylarryku wrote:
315 X 2 PR!!!
[/quote]
Fuck you and your squats ;). I just hit 275 on box, so i’ve got some catching up to do!
Looking good though man, always gotta love PR’s on the squat.[/quote]
Haha, thanks man I appreciate it. It felt friggin beast. I can’t wait til I hit 405
[b]9/1/2010
“7th Day in a Row of Solid PRs”
Push[/b]
PRs: 3
(foam roll and medicine ball throws/slams)
Seated MP
Bar X 5, 95 X 3
115 X 3
125 X 3
135 X 3
145 X 3
155 X 3 PR +10 lbs in 3 days
Incline BB
155 X 3
175 X 3
195 X 3
205 X 3 PR +1 rep in 3 days
215 X 2 PR +10 lbs in 3 days
Flat BB
195 X 3
215 X 3
235 X 2.99 damn, would have been a solid PR. first 2 were much easier than last time
225 X 2 done
Mechanical Dropset (seated DB MP, to incline DB, to flat DB with 50s)
Done twice. Hit 50 X 18 on MP which is a PR, but not cool enough lol
NOTES: I’m taking tomorrow off. I’m trying to ease my way into this high frequency fast train to beastness. It’s going very well, but I was actually feeling sick during today’s session and a little last night. I might do one of CT’s neural charge workouts. Actually, I will for sure
9/3/2010
Legs
PRs: 3
Deadlift
135 X 3, 185 X 3, 225 X 3, 275 X 3
315 X 2 (belt)
345 X 2
365 X 2
385 X 2
405 X 3 PR 2 reps
Leg Press (excluding base weight)
270 X 6
320 X 6
360 X 6
410 X 6
450 X 6
480 X 6
510 X 8 PR 10 lbs and 2 reps
360 X 25 PR 5 reps
NOTES: felt sick and crappy today. When in doubt, LIFT. You will set PRs haha
[b]9/4/2010
Pull[/b]
Prs: 3
Underhand BB Rows
185 X 6
225 X 6
255 X 6
275 X 6
295 X 6 PR 2 reps
I feel these MUCH better
V-Bar Pulldown
120 X 6
150 X 6
180 X 6
210 X 6 Pr 15 lbs
170 X 12
HS Low Row
2 plates X 8
2 plates and 25 X 8
3 plates X 8
3 plates and 25 X 8
4 plates X 15 PR
3 plates X 8
Preachers
35 X 10
55 X 10
75 X 6
85 X 4
75 X 6
Hammer Curls Dropset
45 X 10
35 X 10
30 X 10
25 X 10
NOTES: another good workout. Today is KU’s first football game of the season and I live right down the street from the stadium. Needless to say, today will be a great day! Nothing beats setting some PRs and following it up with a day of chasing some cute women
What’s your favorite body part to workout?
[b]9/5/2010
Push[/b]
PRs: 1
Seated DB MP
4 ramp sets
80 X 5 PR
Incline BB
ramped to 215 X 2
Flat BB
ramped to 235 X 2, really surprised I didn’t get 3. 1st rep flew up and 2nd was grinder so I stopped
[quote]xjusticex2013x wrote:
What’s your favorite body part to workout?[/quote]
I’d have to say, ALL. Lol, but seriously, I don’t know. If I had to pick a favorite exercise, it would be deadlift. I really like DB rows though
felt like throwing up today. Sick workouts are the worst/best. I hit probably the most solid PR of my career today, felt like a total beast. I save the headphones for my top set and play one crazy song, it worked very well today
9/7/2010
Legs
PRs: 2
Squat (5/3/1)
205 X 5
235 X 5
270 X 12 PR +45 lbs for same reps lol
RDL
135 X 10
185 X 8
235 X 6
285 X 5
315 X 4 PR
Leg Curls
4 sets
Leg Extensions
2 sets (supersetted with last 2 of curls)
NOTES: Glad I had my buddy meet me there today, cause I was feeling dead and not in the mood. Gotta hurry off for some homework and studying, lots to do
9/8/2010
Pull
PRs: 1
Chins
BW X 5 X 2
10 X 3
25 X 3
35 X 3
45 X 3
60 X 2
80 X 1 PR
25 X 5
20 X 5
Pulldown
150 X 6
165 X 6
180 X 6
195 X 6
210 X 6
180 X 8
DB Rows
80 X 8
90 X 8
100 X 15
100 X 6 (had to leave)
NOTES: Not bad for being sick. I’m taking tomorrow off for sure. KU’s Strength Club opens tomorrow though, not today, so I wish I would have rested today. I’ve been taking Dayquil and Nyquil (sp) which usually does it for me.
[quote]ashylarryku wrote:
9/8/2010
Push
PRs: 1
Chins
BW X 5 X 2
10 X 3
25 X 3
35 X 3
45 X 3
60 X 2
80 X 1 PR
25 X 5
20 X 5
Pulldown
150 X 6
165 X 6
180 X 6
195 X 6
210 X 6
180 X 8
DB Rows
80 X 8
90 X 8
100 X 15
100 X 6 (had to leave)
NOTES: Not bad for being sick. I’m taking tomorrow off for sure. KU’s Strength Club opens tomorrow though, not today, so I wish I would have rested today. I’ve been taking Dayquil and Nyquil (sp) which usually does it for me.[/quote]
Im gonna say you meant to put PULL for this workout man? Haha, no worries, keep killing it and get well soon buddy!
9/11
Push
PRs: 4
Clean and Press
135 X 3
145 X 2
155 X 1
165 X 1
175 X 1 PR
185 X 1 (didn’t attempt press) PR
195 X 0
Incline BB
135 X 5
165 X 3
175 X 3
195 X 3
215 X 2
Flat BB
135 X 5
185 X 5
205 X 3
225 X 2
245 X 1.5 PR
245 X 1.5
Flat DB
60 X 6
75 X 6
90 X 6
95 X 3 PR
Flat BB w/ Chains
3 sets of idk
NOTES: Pretty good for still being a little sick. I also had a couple of beers last night. Got a lot of compliments from people I haven’t seen in a year about how I’m “Mr. Muscles” lol, feels good. I wonder what it’s gonna be like when I’m actually decently strong
[quote]pbclax1 wrote:
Im gonna say you meant to put PULL for this workout man? Haha, no worries, keep killing it and get well soon buddy![/quote]
Lol, thanks man
Took yesterday off. I was still a bit sick and had some studying to do.
9/13/2010
PRs: 2
Deadlift
415 X 1 PR +10 lbs
435 X 1 PR +30 lbs
435
Front Squats
205 X 1 (form sucks)
Towel Pulls w/ Weight (10 yard lanes, down and back = 1 rep)
90 X 5 (rest time ~30 seconds while partner goes)
115 X 5
These are HARD. Pretty similar to the prowler, felt like passing out at the end.
NOTES: I’m friggin happy right now. 500 by the end of the year, EASY
[b]9/14/2010
Pull[/b]
(decided to lighten the weight and keep form in check. everything is STRICT)
DB Rows
90 X 5
100 X 8 X 4 sort of a PR
V-Bar Pulldowns
150 X 6
165 X 6
180 X 6
210 X 6
HS Low Row
2 plates X 8
2 plates 25 X 8
3 plates X 10 PR
Seated Hammer Curls
20 X 15
30 X 8
35 X 6
40 X 6
45 X 7 PR
Pulldown, DB Row, Seated Row, Hammer Curl Circuit X 2
NOTES: I’m not like pull days now. If I’m not shooting for a PR on banch, squat, or deadlift, it’s boring. I’m dropping BB rows because I don’t feel them like I do DBs
Was thinking about not posting this, but oh well. I’m switching my training up. I addressed the problem a few weeks ago, but I’ve been too stupid to follow through. I’ve stayed in the 3-5 rep ranges pretty much the entire summer, and progress was great at first but now it’s terrible.
9/15/2010
Push
PRs: 1
Top Half Seated MP
165 X 3 PR
Seated DB MP
50 X 5
60 X 5
70 X 5
80 X 2
Incline BB
135 X 5
155 X 5
185 X 5 (last was a grinder, but I’ve hit 190 X 5)
Flat Bench
185 X 5
195 X 5
205 X 3
225 X 2
245 X 1 GRINDER
185 X 8
Went immediately to circuit after last bb set
DB press, 8 reps
Pushups 12
DB Flyes from dead-stop on ground 12
Pushups 12
NOTES: I told my workout partner today to not let me go below 6 reps on bench next time we press. Damn it, this is getting to me. I have lost a couple of pounds without trying to lately, but I’m not blaming it on that
Pull
PRs: 2 or 3
Neutral Grip Chins
BW X 6
+25 X 5
+45 X 8 PR
+25 X 7
Underhand Pulldowns
120 X 8
150 X 8
180 X 8 PR?
150 X 6 holding contraction
165 X 6 holding contraction
HS Pulldown
worked up to 3 plates a side for 6. PR but I don’t care lol
EZ-Bar Preacher Curls
85 X 10 PR 3 reps
Circuit (no rest)
Pulldown 12 reps
Seated Row 12 reps
HS Pulldown 12 reps per arm
Seated Hammers 8 reps
Standing Hammers 6 reps
NOTES: Lats were pretty pumped walking out. I am shweaty, feels good
You’re doing chinups with 180 lbs? Epic.
[quote]xjusticex2013x wrote:
You’re doing chinups with 180 lbs? Epic.[/quote]
Oh, lol, no that’s supposed to say “Pulldowns”, not chins. Fixed, I’d like to hit 180 for a clean rep someday though haha
Push
PRs: 1
Seated MP
135 X 9 PR
Incline DB
85 X 7
Flat BB
205 X 7.5
DB Mechanical Dropset
Seated MP 60s X 8
Incline 60s X 6
Flat 60s X 4
Flyes 25s X 12
NOTES: Lifted with my roommate. PRs weren’t there today, shitty day. Didn’t eat much before
Legs
PRs: 3
Deadlift
415 X 5 PR 4 reps, or 10 lbs and 2 reps lol
Front Squat Oly Grip
185 X 2 PR
DB Bulgarian Split Squat (foot elevated on bench)
25s X 8
35s X 8
50s X 8
60s X 8 PR
NOTES: Form was absolutely TERRIBLE on top-set of deadlift. That is the most hyped I’ve ever been, due to the song I was listening to. I’ll make sure to keep it in check next time lol, it never gets out of hand like that
Wow, 415x5 is one hell of a PR; that’s only 20 lbs away from your heaviest ever deadlift. Your form looked acceptable to me, btw. T-spine rounding, but lumber looks questionable IMHO.