Box Squats
135x3
225x2x3
235x2x3
235x5
275x3 - no box
Skull Crushers
75x10
85x10
Pushdowns
70x15
Barbell Curls
40x10
70x8
90x8 close grip
90x8 wide grip
70x12
quick light workout
posted a pic of myself in my profile
[quote]redsox348984 wrote:
posted a pic of myself in my profile[/quote]
Lookin huge man, your arms blow mine away and you weigh alot less.
Im suprized you havent posted a picture already.
Pretty damn lean for 240lbs to.
[quote]n3wb wrote:
redsox348984 wrote:
posted a pic of myself in my profile
Lookin huge man, your arms blow mine away and you weigh alot less.
Im suprized you havent posted a picture already.
Pretty damn lean for 240lbs to.
[/quote]
haha, thanks alot man. only posted it up since that guy asked for a picture
weight - 239
1 arm barbell farmers walks in yard
about 100-150 feet is my guess of the distance i was going
62.5
102.5
142.5 chalk
162.5 chalk dropped it about 10 feet short with left arm
my bars a little kids bar and its real old. it broke when i dropped it lol. im gonna buy a real bar and weight sometime soon i think though
todays
Bench Press
135x5
210x2x10PR
Pin Press From the Chest
185x2x10
Incline Bench
165x10ishPR cheated on last rep
155x9
Pretty good workout. Back to sets of 10 is rough. 210x10 was easy. everythign else not so easy. Figured id give the coan routine another run through since it worked pretty well last time. changed close grip bench to pin press from the chest so i could hit my weakness better and hopefully get better results. kept incline cause thats definitly a weak point for me
you should probably do shoulder press on the light bench days. From what you said about being able to scull crush and curl what you shoulder press theres a good chance shoulders could be your missing bench link.
In the program it said he would do dips and pushdown on the light days so I dont think it would slow your progress at all.
thats what ive been doing. in my last cycle i always did military press after speed bench
[quote]redsox348984 wrote:
thats what ive been doing. in my last cycle i always did military press after speed bench[/quote]
Wierd that I never caught that.
weight - 239.5
Squats
135x3
225x5
275x4(for some reason forgot to do a rep)
275x5
320x5x5
Ez-bar Curls
135x8x5
Dumbell Preacher Curls
40x10
30x10 left only
I felt kinda sick today which made the workout very hard
weight - 240.5 yikess
Deadlift
135x4
285x5
340x2x5
400x2x4
440x4x3
Barbell Row
135x6
185x10
230x10PR
Dumbell Row
100x20
Deadlift from Bottom of Knees
285x5
340x2x5
400x2x4
455x4x3
Speed Bench
135x3x3
155x3x3
Military Press
95x5
110x5
125x5
140x5
Side Raise
30x15
Front Raise
30x15
Rear Delt Raise
20x17
Skull Crushers on Floor
125x3x7PR
Elbows out Extension on Slight incline(setting between normal incline and flat)
40x10
45x9 missed 10
40x10
Pushdowns with V thing
100x12
150x12PR
80x12 or 14?
Lat Pulldown to front and then back is 1 rep
150x5
195x2 lol and chated a bit was dead by here
Fucking so hard and tiring, im dead. took almost 4 hours
Do you raise your workout volume when you gain weight?
i was suposed to do the deadlift and rows workout yesterday but i slept extremely badly so i pushed it today and did both workouts today
Weight - 238.5
Hammer Curls sitting the opisite way on an incline(forgot the name of exersize)
50x9
55x2x9
Herculees Curls
60x15PR?
80x5 drop 60x5 drop 40x5
70x6 drop 50x6 drop 30x6
i bought a weight set: 35 pound bar, 2 45s, 2 35s, 2 25s, 4 10s, 2 5s, 2 2.5s. and bought 6 45s = 570 pounds. now i just need to buy a real bar to replace this 35 pound one and can start to set up a home gym for myself
was bored
barbell shrugs
135x20
225x20
ive never done shrugs in probly 3 years
then did some sprints around the house
[quote]redsox348984 wrote:
i bought a weight set: 35 pound bar, 2 45s, 2 35s, 2 25s, 4 10s, 2 5s, 2 2.5s. and bought 6 45s = 570 pounds. now i just need to buy a real bar to replace this 35 pound one and can start to set up a home gym for myself[/quote]
If you got the $ a good bar off the internet. I just got a bar from wallmart its bending with 340lbs.
i was thniking about getting a power bar off elitefts
todays weight - 240
Squat
135x3
225x5
275x2x4
320x2x3
340x5x3
pretty hard, lots of sets
weight - 238.5
Bench
135x5
215x2x10PRS
Pin Press form Chest
185x2x10
Incline Press
145x2x10
Ez-bar Curls
145x4
125x2x6
125x5
Dumbell Preacher Curls
50x6 drop 40x6 — 30x6
60x3 — 50x3 — 40x3(missed 3rd with right arm) — 30x4
pretty poor workout. i think im gonna take an extra day off or 2 cause i think my body needs some rest
i realized why my biceps were weak, i wasent suposed to do this workout till tommorow