[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
Monday 1/23/12 - Dynamic Effort Upper Body Day
Warm up
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Foam roll back
-
Band pec stretch
-
Rotator cuff
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Med ball slams
-
Dynamic Effort Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Sets 5-24 - 125x3. Did these in 11:46. Beat my time last week by more than a minute. Dug down deep and cranked those sets out.
- Pec Dec Flyes
Set 1 - 85x15
Set 2 - 90x15
Set 3 - 95x15
Set 4 - 100x12
- EZ Bar Skullcrushers
Set 1 - 40x12
Set 2 - 50x12
Set 3 - 60x12
- Medium-grip Lat Pulldowns
4x15x50
- Front Raises with 35
3x12
- Machine Bicep Curls
4x12x50
DONE
This was my first workout back after being sick for 4 days. I weighed in at 185, so I didn’t lose any weight, surprisingly. The 20 sets were a little slow, but I’m not too concerned. Got a good pump from my assistance work.
On another note, I cashed my check from work and made a little trip to the supplement store today. I love going to the supplement store. I feel at home there. Anyways, I picked up some Muscle Pharm Assault and some melatonin. The Assault is a pre-workout that I used today. I did the 1/2 scoop like the directions said and didn’t notice anything too different, but I did get a very nice pump. I’m going to try the full scoop on Wednesday and see if I can notice anything. The melatonin is a sleep aid. I have terrible sleeping habits and whenever I do get to sleep, it’s shitty quality. So I’m hoping that the melatonin will help me sleep better, thus, improving my recovery. Let’s hope for the best. Only 4 more days until I get to train with Ed Coan!
CS[/quote]
I can feel the testosterone preparing itself for this epic session with Coan.[/quote]
I’m gonna take some tribulus, brah, because, you know, it jacks up my test levels!
CS
Wednesday 1/25/12 - Max Effort Lower Body Day
Warm up
-
5 minutes stationary bike
-
Foam roll back, hams, glutes, IT band
-
Band stretches
-
Rack Pull (3 inches below knee)
Set 1 - 135x10
Set 2 - 185x5
Set 3 - 205x3
Set 4 - 225x3
Set 5 - 245x1
Set 6 - 265x1
Set 7 - 285x1
Set 8 - 315x1
Set 9 - 335x1
Set 10 - 365x3* PR. Easy PR tonight. Everything felt nice and smooth. I was seeing stars after this one and was a little short of breath. With that being said, it was a good lift. And, my upper back is fried from these.
- 45 Degree Back Raises
Set 1 - 25x15
Sets 2-4 - 45x12
- Pull-throughs
Set 1 - 85x12
Set 2 - 95x12
Sets 3-4 - 100x12
They’ve run out of weight…
- Leg Press/Hack Squat thingy
Set 1 - 210x15
Set 2 - 230x15
Set 3 - 270x15
Set 4 - 310x12
- Hanging Straight-leg Raises
4x12
DONE
Solid lift tonight. I got a new PR, so I left happy. Assistance work went well and everything went according to plan. Couldn’t ask for a better workout. Assuming I’m still running the Westside method next week, I’ll be looking for 405x1 (end of accumulation phase for this guy). If I end up training with Ed full time, then I won’t be running Westside anymore :(. Oh well, I’m sure he could get me just as strong, anyways. I’m willing to do whatever it takes. Speaking of that, only 2 more days!!!
CS
Less than 24 hours until judgement day.
CS
Saturday 1/28/12 - Ed Coan Training Day
So, today was pretty much a remake of Training Day, with Ed being Denzel Washington and me being Ethan Hawke. So, here goes the workout.
Warm up
-
5 minutes stationary bike
-
Lots and lots of stretching.
-
Squats
Sets 1-2 - 45x5
Set 3 - 95x3
Set 4 - 115x3
Set 5 - 135x3
Set 6 - 185x3
Set 7 - 225x3
Set 8 - 255x2
Set 9 - 285x2
Set 10 - 315x2
Set 11 - 335x2
Set 12 - 365x0 > FAIL
Ed told me to bring my stance in and sit back more; it definitely hit my hamstrings and glutes a LOT harder that way. I loved it.
- Hack Squats
Set 1 - 135x8
Set 2 - 185x8
Set 3 - 225x8
- Leg Extensions/Leg Curls SS
Leg Extensions - 3x12 - 120
Leg Curls - 3x12 - 70
- Incline Sit-ups
3x15
DONE
Awesome experience meeting him. Can’t wait to go back on Monday. Ed told me that we’re going to set up a program pretty soon here once we can get me figured out lol. I’m dying with anticipation.
CS
[quote]CSEagles1694 wrote:
Saturday 1/28/12 - Ed Coan Training Day
So, today was pretty much a remake of Training Day, with Ed being Denzel Washington and me being Ethan Hawke. So, here goes the workout.
Warm up
-
5 minutes stationary bike
-
Lots and lots of stretching.
-
Squats
Sets 1-2 - 45x5
Set 3 - 95x3
Set 4 - 115x3
Set 5 - 135x3
Set 6 - 185x3
Set 7 - 225x3
Set 8 - 255x2
Set 9 - 285x2
Set 10 - 315x2
Set 11 - 335x2
Set 12 - 365x0 > FAIL
Ed told me to bring my stance in and sit back more; it definitely hit my hamstrings and glutes a LOT harder that way. I loved it.
- Hack Squats
Set 1 - 135x8
Set 2 - 185x8
Set 3 - 225x8
- Leg Extensions/Leg Curls SS
Leg Extensions - 3x12 - 120
Leg Curls - 3x12 - 70
- Incline Sit-ups
3x15
DONE
Awesome experience meeting him. Can’t wait to go back on Monday. Ed told me that we’re going to set up a program pretty soon here once we can get me figured out lol. I’m dying with anticipation.
CS[/quote]
Awesome.
[quote]spar4tee wrote:
Why not just use headphones? I actually prefer that.[/quote]