Nice deadlift pr. I also pause alot of my benching on my chest. I find it carries over when benching for my max.
this is the first time that I have done paused bench so we will see…2 cycles of the same set up, 12 weeks total, then I will change some accessory work a little
Bench press
warm up
barx2x10
95x10
135x8
75% x5 165x5
80%x5 177.5x5
85% x 5 187.5x11
barbell Incline 145x8,8,7
rack chins 45x5,5,7
cgb 140x10,10,10
cable curl 55x20
started taking creatine again yesterday and for whatever reason this is the best pump Ive had in a long time…
[quote]damutt wrote:
Bench press
warm up
barx2x10
95x10
135x8
75% x5 165x5
80%x5 177.5x5
85% x 5 187.5x11
barbell Incline 145x8,8,7
rack chins 45x5,5,7
cgb 140x10,10,10
cable curl 55x20
started taking creatine again yesterday and for whatever reason this is the best pump Ive had in a long time… [/quote]
What the HELL is a PUMP???
you know I got all swole and shit…
treadmill 15 mins 6 mph for 7.5 mins and6.5 for 7.5 incline .5
Had to get back on the treadmill 3 weeks of no cardio and I can see my waistline moving out…not good
You look really freaking big in your avatar, what do you weigh if you don’t mind my asking?
'Joe" dont let the Mutt fool you .
i am 205 in that picture and dog is right Im not that big but I am pretty proud of my back in that pic.
^^ 205 lbs of all man 
Im coaching again. 3 way split in the A’s. Coaching with Greg again. So much for a stress free fall.
well I slept like crap last night and tossed and turned all night so I am going to put off my weight session till tommorrow… I will do some cardio today but I dont think there is much of a reason to go lift…
You look a lot bigger than 205, I’m about 200 right now and you look way bigger than I do. So good job.
Nice squat pr. However I would listen to what Bulldog said about the elbows etc… mind you Im one ugly squatter myself.
[quote]JoeGood wrote:
You look a lot bigger than 205, I’m about 200 right now and you look way bigger than I do. So good job.[/quote]
thanks! thats the leanest that I have been for a long time 4 months at the police acedemy did that for me. I’m really not that big like dog said the pic is pretty deceiving but I sure am tring. I hope someday to be 220 lbs with a 37 in waist but we have a long way to go
[quote]scottgomez wrote:
Nice squat pr. However I would listen to what Bulldog said about the elbows etc… mind you Im one ugly squatter myself.[/quote]
Yeah I know that when the squats get hard my form break down pretty bad I am working on those things. slowly but surely in time they will come.
well I think I am fighting off the sickness that my wife has had for the past week all I really want to do is sleep. Unfortanitly I have to work and today is football day for the boys and I have to go to the range for work so maybe tommorrow I will squat…
ugh Im lazy tommorrow is a new day. I think the two day a week thing is just not enough mentally to keep me going. I am going to try to make some changes in my sleep habits starting tonight and start doing 3 day a week training which was always hte plan when the kids went back to school. I have agreed to get up with the boys at 7 am to take them to school so this should give me plenty of time to lift since I dont get up till 10 or 11 now… I am sleeping way to much to be productive at anything other than work…
[quote]damutt wrote:
… I am sleeping way to much to be productive at anything other than work…[/quote
You think?
only 7.5 hours of sleep last night got up at 8:30 and got to business
5 min jog on th treadmill for warm up
Squat
warm ups
bar 2x10
95x8
135x5
185x5
work sets add belt
207.5 x 5
220 x 5
235 x 12 this a rep p/r and a 5/3/1 calculated max p/r
I added walk outs to my work out because during my max efforts the weight felt so heavy I think I psyched my self out
Squat walk out get set and hold for 5 seconds
315
365
stiff leg dead lift 3x8/10
165 x 10
175 x 10
185 x 10
bench sit ups 3 x 10
ezcurl bar x 10
+10lbs x10,10
Bicep curl 3 x 8/10
75lbs x 10,10,10