bench day
w/u’s then 290x13
pendlay rows 225x5x5
hammer strength 1 plate x12 4 sets
seated row 130x12 4 sets
hammers strength 1 plate x12 4 sets
seated row 130x12 4 sets
barbell curls fat gripz 55x10 with 15 second rests 10 sets.
bweight 233 fully clothed 4 meals
Haven’t been in here in a while. The guy who owns the gym I use was a competitive bodybuilder, still build like a damn bull, around mid-fortys. Couple a weeks ago said he’d be out for a while, had to have his pacemaker replaced, tweaked, or some such. Think I asked a couple of dumb questions, then he outlifted me, like always.
290x13 on the bench, nice.
@hel thanks man.
Sqaut day.
Using the pro-light short bands from elite. andersen pin sqauts from 3" under parralel. note on the Andersens these are done with a full 2 second pause unloaded (no pressure against the pins) in the bottom position.
w/u’s all 5 reps then 315x3 5 sets. using a belt.
1 leg press 8x8 150 pds no rest just switching legs.
calf press on leg press machine leaning forward and touching my shins
390x25 4 sets
leg extensions 170x15 6 sets.
qaudzilla baby.
Btw: I had my headphones on really loud and as I was coming up out of the hole on the sqauts I heard myself fart. 
LOL! Did I get some looks from the couple doing their stoopid “swiss-ball-routine” . HAHAHA!!
I am the Trainer in charge at that gym and part of my job is to give an orientation to new members and guess who I have tomorrow :)… I love it!!
Ovverhead day.
I am thinking on doing these with a Rest pause finisher and for assistance exercises.
w/ups then 150x12
seated 135x14/7/6 all with 3 second negatives
pulldowns Rest pause 210x14/7/5
skullcrushers 135x13/7/6
spider curl 75x11/6/5
deadlift day
135x3
225x3x2
315x3
405x1
455x1
500x1
405x8
rest 10 minutes
315x22
fall over
ab machine
100x15 5 sets
[quote]FISCHER613 wrote:
deadlift day
500x1
405x8
rest 10 minutes
315x22
[/quote]
That is serious DLing performance. I always enjoy your log.
Hey FISCHER…that’s some serious training there you’re doin’, nice job. Where 'bout’s in Illinois you from? I essentially grew up in Illinois, spent Jr. high and High School as a city kid, then retreated to Carbondale for college. Nice Log.
Thanks guys!
Naperville area most of my life.
some doms today. some beers and some steaks are on the menu for today.
shock top and Porterhouses. 
leg day.
leg press lots of plate for lots of reps.
leg extesion 190x15 8 sets
calf raises 300x35 reps 8 sets
hanging leg raises bwx15 8 sets
All done as a tri-set.
sidenote: My little girl starts Pre-school today. 
WTF does time fly or what ? My Princess is 4yrs old and a lttle proper lady all of a sudden.
I am very excited for her today.
[quote]FISCHER613 wrote:
sidenote: My little girl starts Pre-school today. WTF does time fly or what ? My Princess is 4yrs old and a lttle proper lady all of a sudden.
I am very excited for her today.[/quote]
Congrats Fischer… I’d give my right arm to have mine at 4 again. I’d do so many damn things different.
Good luck with preschool!
My boy starts the 27th, he just turned three, but he’s in a “2’s class” because he missed the cutoff by 4 days. Its only one day a week, but he’s pretty excited.
“A lot of plates for a lot of reps” sounds like a lot of work. I used to do a lot of single leg press, but I have gotten away from it. I may have to work it back in.
Deadlift day using pro-short mini bands
w/u’s then 370x4 sumo.
barbell thrusters 315x5x5
hanging abs bwx15
bench day
w/u’s then 325x5
pendlay rows 225x5x5
close grip bench paused pin presses 145x5x2,185x5,205x5,225x5,245x5 and 225x10,5,3 rest pause
barbell curl fat gripz 65x10 15 sec breaks between sets.
Some catching up.
sqauts andersen pin press 2 inches under parralel with efs pro light (short) bands.
w/ups then 350x7.
ohp (seated)
155x11+5+4 done using dc rest pause techique 4 sec negative.
pulldowns 170x15 6 sets
skull crushers 95x15 3 sets 15 sec rest.
spider curls 75x16+7+5 dc rest pause.
bweight staying around 227-230.
Time to drop the hammer
[quote]FISCHER613 wrote:
Some catching up.
sqauts andersen pin press 2 inches under parralel with efs pro light (short) bands.
w/ups then 350x7.
ohp (seated)
155x11+5+4 done using dc rest pause techique 4 sec negative.
pulldowns 170x15 6 sets
skull crushers 95x15 3 sets 15 sec rest.
spider curls 75x16+7+5 dc rest pause.
bweight staying around 227-230.
Time to drop the hammer[/quote]
Great training as always.
Drop the hammer…means?
Training looks great as always, what are spider curls if you don’t mind my asking?
[quote]giterdone wrote:
[quote]FISCHER613 wrote:
Time to drop the hammer[/quote]
Great training as always.
Drop the hammer…means?[/quote]
It is time to get serious. I have the greenlight from my all my Docs to really amp up my training… So after 3.5 yrs of getting back to where I was and holding everything else steady.
[quote]JoeGood wrote:
Training looks great as always, what are spider curls if you don’t mind my asking?[/quote]
Bent over the preacher curl bench the opposite way- facing the seat.
deadlift day.
Off of 6 inch blocks.( bar 1 inch lower than knees)
135x5x3,185x3,225x5,275x5,315x3x3,405x3x6,405x6,405x11. all done sumo no belt-just chalk.
ab crunch machine 100x15 5 sets