session 2
Skull Crushers on flat bench
115x7
125x7PR
Elbows Out Extensions on Incline
40x10
50x10PR
Pushdowns with rope
100x2x12
Hammer Curls
55x9
65x8PR a little cheating but not bad
55x9
Hercules Curls
50x3x15
Pretty good workout. 125 on skulls crushers very easy. havent done them on a flat bench in awhile. everything went good.
weight - 237
Squat
135x3
205x5
250x4
290x3
330x2
belt on
395x5PR
belt off
275x6
225x10
Weighted Sit Ups
90x10
135x10PR
Seated Calf Raises
135x15
225x15PR
180x25
Good workout. 395x5 was hard as fucking hell. i expected that it would be though. last couple reps good morninged quite a bit.
[quote]redsox348984 wrote:
weight - 237
Squat
135x3
205x5
250x4
290x3
330x2
belt on
395x5PR
belt off
275x6
225x10
Weighted Sit Ups
90x10
135x10PR
Seated Calf Raises
135x15
225x15PR
180x25
Good workout. 395x5 was hard as fucking hell. i expected that it would be though. last couple reps good morninged quite a bit.[/quote]
With how much your squats going up your gonna hit a 585DL in no time.
I good morning all my squat reps, I read a article once from a guy who squated 1100-1200 and he said
“Keep your calves straight up in the air, if you have to lean fward more thats fine but keep your calves straight up.”
Ever since then I have done a good morning with everything I put on my back.
Keep up the good work.
thanks alot man. yah im hoping that deadlift is right around the corner. the leaning forward probly has good carry over to the deadlift either way.
weight - 237.5
Bench
135x5
185x2
275x2x2PRS
Close Grip Bench 5 second pause
240x2x2
Incline Bench
210x2x2PRS
Bench Press
190x14PR
Ez-bar Curls
135x10x4
Dumbell Curls
40x10
Good workout. first set got a bad lift off so was pretty rough. 2nd set was much stronger but not easy. the 10 sets of curls killed me. first 5 sets kept under 4 min rest. then i ended out going up slightly over 5 min by the last set.
^^ Chest and biceps! I used to do those days all the time! Im glad your still training hard. I was wondering what goals are shooting for?
[quote]Lecher08 wrote:
^^ Chest and biceps! I used to do those days all the time! Im glad your still training hard. I was wondering what goals are shooting for?[/quote]
right now my short term goals are a 315 bench, 600 deadlift, and 485 Squat. in the next 4 monthes or so
weight - 235 - weighed in kinda light, was out late last not and didnt sleep much
Squats
135x3
205x5
250x4
290x2x3
330x2x3
belt on
365x2x3
315x10PR
Seated Cable Row
150x8
225x8
workout went alright. was pretty tired cause i was out late last night
good job on the squats
weight - 237
200 meter - :40
200 meter - :40
100 meter - :12
[quote]redsox348984 wrote:
weight - 237
200 meter - :40
200 meter - :40
100 meter - :12[/quote]
100 meters in 12 seconds?
[quote]n3wb wrote:
redsox348984 wrote:
weight - 237
200 meter - :40
200 meter - :40
100 meter - :12
100 meters in 12 seconds?
[/quote]
all times were . something. so both 200 were under 41 and 100 under 13
Your fast as hell!
Must be explosive as hell in your lifts.
[quote]n3wb wrote:
Your fast as hell!
Must be explosive as hell in your lifts.[/quote]
eh its not that fast. i run pretty often i dont usually post it. ive gotten a little slower from putting on weight over the last few years
diet for summer
You wouldnt think there would be so many calories in there.
[quote]n3wb wrote:
You wouldnt think there would be so many calories in there.[/quote]
i know, calories add up fast as hell
weight - 238.5
Speed Bench
135x2x3
155x4x3
Miltary Press
135x2x8
Side Raise
30x15
Front Raise
30x15
Rear Delt Raise
20x15
Skull Crushers
115x6
95x20PR
Incline Elbows Out Extensions
40x2x8
Pushdows With Rope
100x2x13
Hammer Curls (concentrated on form today)
50x2x9
45x9
Herculees Curls
60x15PR
60x10xdrop to 50x7 drop to 40x5
70x6 drop to 60x5 drop to 50x4 drop to 40x4
Pretty good workout. Miltary Presses not too bad. Definitly could of hit a PR in it today if i wanted to. didnt go too hard on the shoulders and triceps, wanna make sure i rest up for the next big bench workout.
Good luck on deadlifts tomorow, your gonna own 545!
[quote]n3wb wrote:
Good luck on deadlifts tomorow, your gonna own 545![/quote]
thanks bro. we shall see pretty soon