[quote]El_Animal wrote:
redsox348984 wrote:
weight - 222
Speed Deadlift 2 second pause at knees then back down and explode up with biggest plates on bar 25s
270x8x1
Speed Squat
205x5x2
Hang Cleans
195x5x2
Static Hold with Barbell
455x11 seconds PR by 1 second
Not a bad workout. Form and speed on deads was pretty good. Squats felt pretty fast and from felt decent. hang cleans getting harder as i go heavyer. having trouble improving my grip strength by a 1 second PR im happy with lol. i skipped romanian deads cause i was feeling pretty tired today.
Damn bro that’s a pretty good grip.
Great job on the hang cleans.
[/quote]
thanks man
weight - 222
Speed Bench
135x2
155x5x2
Plate Raise
45x4x8
Lat Pulldown close reverse grip to below chin
180x10
210x10PR
180x10
165x10
135x10
ok average workout
[quote]redsox348984 wrote:
weight - 222
Speed Bench
135x2
155x5x2
Plate Raise
45x4x8
Lat Pulldown close reverse grip to below chin
180x10
210x10PR
180x10
165x10
135x10
ok average workout[/quote]
Did you get your rest?
[quote]El_Animal wrote:
redsox348984 wrote:
weight - 222
Speed Bench
135x2
155x5x2
Plate Raise
45x4x8
Lat Pulldown close reverse grip to below chin
180x10
210x10PR
180x10
165x10
135x10
ok average workout
Did you get your rest?
[/quote]
yah i sleep alot cause i dont do anything in the summer(assuming thats what you meant by rest)
decided to do a little cardio
400m - 1;33
200m - :37
100m - :14
didnt run too fast just wanted to get in a cardio workout
weight - 223
Bench Touch and go
245x5x3
standing Behind the neck press
115x6
120x6PR
Standing military
120x4 lol
Dumbell Bench
75x2x8
I kinda messed this workout up. cause i threw up like right before i went which was all my breakfast and energy that i needed for the workout. my stomach is kinda weak in the morning and i guess it wasent ready for potatoes and protein shake.
[quote]redsox348984 wrote:
weight - 223
Bench Touch and go
245x5x3
standing Behind the neck press
115x6
120x6PR
Standing military
120x4 lol
Dumbell Bench
75x2x8
I kinda messed this workout up. cause i threw up like right before i went which was all my breakfast and energy that i needed for the workout. my stomach is kinda weak in the morning and i guess it wasent ready for potatoes and protein shake. [/quote]
Wow, you OK bro? are you sick?
[quote]El_Animal wrote:
redsox348984 wrote:
weight - 223
Bench Touch and go
245x5x3
standing Behind the neck press
115x6
120x6PR
Standing military
120x4 lol
Dumbell Bench
75x2x8
I kinda messed this workout up. cause i threw up like right before i went which was all my breakfast and energy that i needed for the workout. my stomach is kinda weak in the morning and i guess it wasent ready for potatoes and protein shake.
Wow, you OK bro? are you sick?
[/quote]
yah im good. i just dont like the taste of protein shakes in the first place and in the morning if i rush my breakfast i get stomach sick
i try to get extra calories by putting alot of olive oil on my salads and damn do i have a stomach ache from it. like 6-7 tablespoons is too much i guess
weight - 224
Ez-bar curls
140x3x4PRS
Barbell Curls little cheated
105x3x8
Hercules Curls
60x3x12
Skull Crushers
125x4
135x3PR
Elbows Out Exntensions on Flat Bench
40x10
45x7 missed 8th
Rope Pushdowns cheated
110x2x15
Pretty good workout. Having trouble getting the biceps stronger at this point. Triceps sseem to be getting stronger though. finally hit the 45 plates for skulls. good workout.
[quote]redsox348984 wrote:
weight - 224
Ez-bar curls
140x3x4PRS
Barbell Curls little cheated
105x3x8
Hercules Curls
60x3x12
Skull Crushers
125x4
135x3PR
Elbows Out Exntensions on Flat Bench
40x10
45x7 missed 8th
Rope Pushdowns cheated
110x2x15
Pretty good workout. Having trouble getting the biceps stronger at this point. Triceps sseem to be getting stronger though. finally hit the 45 plates for skulls. good workout.[/quote]
When you write these, which ones are sets and which ones are reps?
weight - 224
Sumo Deadlift with biggest plates on bar 35s
45x5
115x5
185x3
255x1
325x1
395x1
belt on
475x1PR form not perfect looking
Rack Deadlift from right above knee (3rd pin)
405x3
475x2
515x1
455x3
495x2
545x1
Deadlift from floor to knee (4th pin)
bunch of triples and doubled from 225 to 275
Back Extension
45x3x8
Pretty good workout. 475 didnt feel that bad, was good for more weight. first time doing the rack pulls. there pretty brutal on the grip but the weight wasent too hard. i was beat by the 3rd exersize. putting all the damn plates on and off was like the hardest part of the workout
weight - 224
Seated Cable Rows
165x8
180x8
195x8
165x2x8
Seated Calf Raises
135x20
180x20
just a short workout nothing too important
[quote]redsox348984 wrote:
weight - 224
Sumo Deadlift with biggest plates on bar 35s
45x5
115x5
185x3
255x1
325x1
395x1
belt on
475x1PR form not perfect looking
Rack Deadlift from right above knee (3rd pin)
405x3
475x2
515x1
455x3
495x2
545x1
Deadlift from floor to knee (4th pin)
bunch of triples and doubled from 225 to 275
Back Extension
45x3x8
Pretty good workout. 475 didnt feel that bad, was good for more weight. first time doing the rack pulls. there pretty brutal on the grip but the weight wasent too hard. i was beat by the 3rd exersize. putting all the damn plates on and off was like the hardest part of the workout[/quote]
Damn man. My grip SURELY would’ve given out. Do you use a mixed grip?
Damn man. My grip SURELY would’ve given out. Do you use a mixed grip?[/quote]
yah i use a mixed grip. i used chalk cause i figured it would give out if i didnt
Speed Bench
135x3
165x5x3
Plate Raise
45x4x10
Benches felt fast, decent short workout.
weight - 224
Double Start Deadlift 2 sec pause at knees back down and back up with biggest plates on bar 35s
255x1
275x7x1
Speed Squat
225x5x2
Romanian Dead with 3 sec pause at bottom
185x5
Form on deads was pretty good but it tired out my lower back, thats why i only did 1 set of romanians. i was in a rush though too. ok workout. will probly take 1-2 extra days off before next dead session cause i felt a little off today
Lat Pulldown Reverse Close-Grip to Below Chin
180x6
240x6
255x3(missed 4th)
210x2x6
Side Bends
45x10
65x10
85x10
i think i did side bends right, but who knows, i never did them before
[quote]redsox348984 wrote:
Lat Pulldown Reverse Close-Grip to Below Chin
180x6
240x6
255x3(missed 4th)
210x2x6
Side Bends
45x10
65x10
85x10
i think i did side bends right, but who knows, i never did them before[/quote]
Just grab a dumbbell or cable in one hand and bend to the other side.