[quote]BlackLabel wrote:
Damn good lifting![/quote]
thanks blacklabel.
11/17/08: Deads and Upper Back
Speed Pulls, sumo:
worked on widening my stance and finding a better hand placement.
add single ply hardcore briefs and t-rex, belt
455x1x5sets
1arm DB Rows, elbows out:
120x12x4sets
Pullups:
add 32lbs chainx4x4sets
bwx8
Face Pulls:
purplex14x3sets
God Bless.
11/20/08: ME Upper
Swiss Bar Bench Press:
add 100lb. of chain to all sets
barx5
125x5
175x3
215x3
265x1
285x1
305x1
325xmiss
Blast Strap Pushups:
bwx12
bw+40lb chainx12
bw+80lb of chain by 8
Upright Rows:
45x10x3sets
God Bless.
[quote]scubasteve2105 wrote:
11/20/08: ME Upper
Swiss Bar Bench Press:
add 100lb. of chain to all sets
barx5
125x5
175x3
215x3
265x1
285x1
305x1
325xmiss
Blast Strap Pushups:
bwx12
bw+40lb chainx12
bw+80lb of chain by 8
Upright Rows:
45x10x3sets
God Bless.[/quote]
That swiss bar is a bitch. Solid work, Steve.
[quote]novaeer wrote:
That swiss bar is a bitch. Solid work, Steve.[/quote]
yah it’s a lot harder to stabilize then I thought, grip’s gotta be in the right spot or your wrists are all over the place. Thanks nova.
Sorry if my log’s been a little scattered over the past 6 weeks. I’ve been in the process of setting up a strength and conditioning facility up in Long Island, NY where I’m now working out of.
It’s been my dream since I started working as a trainer, and I have to say that I’m really blessed to be living my dream out at 25 years old. Now the facility, which isn’t too big (yet hehe), is housed inside of a baseball instruction facility.
So needless to say when I’m not w/ clients or busy with other stuff I’m in the cages relieving stress. Hopefully now I can focus back on my lifting, and might try single ply for awhile so I can work my lifting around my schedule instead of my schedule around my lifting. Who knows. I’ll upload a couple of pics asap.
11/21/08: ME Lower
Squat:
add metal viking briefs
235x2
add metal pro squatter straps down, belt
415x1
straps up
505x1
555x1
add knee wraps
625x1
675x1 - tried to dip it to get depth, ended up doing a pause sqaut, came up strong though
GHR:
bw+platex6x3sets
last set drop set to bwx8
Standing Spud Strap Abs on Pulldown Machine:
80lbsx12
80x10x2sets
God Bless.
[quote]scubasteve2105 wrote:
novaeer wrote:
That swiss bar is a bitch. Solid work, Steve.
yah it’s a lot harder to stabilize then I thought, grip’s gotta be in the right spot or your wrists are all over the place. Thanks nova.
Sorry if my log’s been a little scattered over the past 6 weeks. I’ve been in the process of setting up a strength and conditioning facility up in Long Island, NY where I’m now working out of.
It’s been my dream since I started working as a trainer, and I have to say that I’m really blessed to be living my dream out at 25 years old. Now the facility, which isn’t too big (yet hehe), is housed inside of a baseball instruction facility.
So needless to say when I’m not w/ clients or busy with other stuff I’m in the cages relieving stress. Hopefully now I can focus back on my lifting, and might try single ply for awhile so I can work my lifting around my schedule instead of my schedule around my lifting. Who knows. I’ll upload a couple of pics asap.[/quote]
Sounds great, Steve. Sounds better than being handcuffed to a desk like I am.
[quote]novaeer wrote:
Sounds great, Steve. Sounds better than being handcuffed to a desk like I am. [/quote]
haha, sorry to hear that Nova. I was supposed to be a lab nerd and decided it wasn’t for me. Definitely took the long road, but I have to say I’m happy where I’m at. It’s got it’s down side too, craziest hours ever, but that’s life. I enjoy it that’s for sure.
RE Upper: 11/23/08
Raw Bench:
255x5
285x3
320x3 - PR
HS Iso Flat Bench:
alt grips (close, med, wide)
3ppsx8x3sets
Military Press:
135x8x3sets
Reverse Grip EZ Bar Cable Ext:
100x10
120x10x2sets
Dips:
bwx12x2sets
God Bless.
11/24/08: Deads and Upper Back
Sumo Deads:
add single ply hardcore brief and t-rex straps up, belt
405x1
475x1x2sets
525x1 - def not my best but got it up
540xmissx2 - I have a problem with this wider stance staying balanced, I tend to come forward, I tried to compensate but just couldn’t get it. I don’t know. Going to get out of the gear for the next training cycle, might do Sheiko prep, not sure right now. Might give the old 5-3-1 a shot, it’s helping my raw bench out big time, we’ll see.
Elbow out 1 arm DB Row:
120’sx12x4 sets
Pull ups/Chin up menagerie:
did every kind of pull up/chin up I could think of for 1 set
bwx8x5sets
God Bless.
ME Upper: 11/26/08
Raw Bench:
add 80lbs of chain
barx5
135x5
185x3
225x3x2sets
245x3x3sets - all sets felt strong, didn’t really struggle, but was training by myself at my sports conditioning facility, so didn’t want to push too heavy w/out a spot. On the plus side it’s the coolest thing in the world to train at your own place and crank the music you want as loud as you want and yell and scream like an idiot, I like it.
Spud Inc. Towel Strap Tricep Ext on Pulldown Machine:
50x10x4sets
Pushups:
bwx25
bwx20
Pullaparts:
monster minix10x3sets
God Bless.
[quote]scubasteve2105 wrote:
ME Upper: 11/26/08
Raw Bench:
…
[/quote]
It sure is nice, isn’t it? Lifting in my garage is equally as fulfilling, although it has been getting a bit chilly recently.
[quote]novaeer wrote:
It sure is nice, isn’t it? Lifting in my garage is equally as fulfilling, although it has been getting a bit chilly recently.[/quote]
That’s the next goal, buy a house w/ a detached 2 car garage and get the same thing at home, then I’m really going to get crazy.
ME Lower: 11/29/08
Waited till Sat to squat, legs were beat up pretty good from a football game thanksgiving morning.
Back Squat, raw:
add 120lbs chain, all sets done to parallel box
barx5
135x5
185x3
add belt
225x3
275x3
295x3 - could have gone heavier but no spotters
GHR:
bw+purplex6x3sets
ME Upper:
deload week begins
bench:
220x3x5sets
Standing Swiss Bar Overhead Press (wide Handles)
85x8x3sets
Tricep Rope Ext:
45x8x3sets
Pushups, feet on box:
bwx20x3sets
God Bless.
Deads and Upper Back: 12/2/08
Deload
Raw Sumo Deads:
300x3x5sets
Hang Clean:
135x5x3sets
High Pull:
135x5x3sets
Seated Cable Row:
200x10x3sets
Fat Bar Chins:
bwx8x3sets
Inverted Row:
bwx8x2sets
God Bless.
ME Lower: 12/5/08
Squats:
Raw
295x3x5sets
A1)GHR:
bwx8x3sets
A2)Chins:
bwx8x3sets
Hanging Leg Raises From Pull-Up Bar:
bwx5x3sets
Kneeling Squat Jumps:
bwx3
bwx5
bw+40lb chainx5
God Bless.
ME Upper: 12/8/08
Raw Bench:
240x3
275x3
310x4 - PR
Dips:
bw+3chainsx10x2sets
all remaining sets done as a drop set
bw+3chainsx10
bw+2chainsx5
bw+1chainx4
bwx5
Swiss Bar Military Press:
125x5
125x8x2sets
Spud Towel Strap Tri Ext:
70x8x2sets
70x6 dropset to 45x8
God Bless.
Deads and Upper Back: 12/8/08
Raw Sumo Deads:
330x5
355x5
375x5
Seated Cable Row, Stirrup Handle:
165x12x5sets
Stiff-Legged Conventional Deads:
raw, stiff legged, touch and go reps
225x8x2sets
275x8
Chins:
bw+chainx8x2sets
bwx8
Roman Chair Sit-ups, weight behind head:
10x10x3sets
God Bless.
RE Upper: 12/11/08
Swiss Bar Bench:
hands on widest handle
215x8
225x10
A1)EZ Bar Curls:
65x10x3sets (last set reverse curl)
A2)Decline Pushup (feet elevated on box squat box):
bwx20x3sets
B1)Band Upright Rows:
purplex10x3sets
B2)Band Pull Aparts:
minix10x3sets
God Bless.
ME Lower: 12/12/08
Raw Squats: all sets walked out (oh boy…been a while…)
135x5
225x3
275x3
add belt
315x1
340x5
add knee wrap - usually take knee wraps on last warm up, technically this is a work set, and not gonna lie, haven’t really raw squatted in awhile so wasn’t too sure how I’d do.
365x5 - easy
390x5 - pretty good
GHR:
bwx12x3sets
Standing Spud Strap Pulldown Abs:
50x12
60x12
75x12x2sets
God Bless.
ME Upper: 12/14/08
Raw Bench:
240x5
275x5
290x5 - think this is a PR
Dips:
bw+60lb chainx12 - PR
bw+60lb chainx10
all remaining sets done as drop set
bw+60lb chainx10
bw+40lb chainx6
bw+20lb chainx5
bwx5
Spud Towel Strap Ext:
60x12x4sets
God Bless.