Monday, April 2, 2012 - Fucking Smash PRs Night
WARM UP
- PVC roll everything
- Band stretching
- Rotator cuff
- Shoulder dislocates
FLAT BENCH
45 X 15
2 X 6 X 135
185 X 3
215 X 1
245 X 1
2 X 2 X 275* +10 lb. & +2 rep PR.
NOTES: Fucking smashed them. They were hard, as I expected them to be, but I got all the reps. Mission accomplished.
PAUSED CLOSE-GRIP BENCH PRESS
2 X 2 X 225* +10 lb. PR.
NOTES: Easy, easy, easy.
INCLINE BENCH PRESS
2 X 2 X 225* +10 lb. PR.
NOTES: Challenging, but got all the reps.
ONE-ARM INCLINE DUMBBELL BENCH PRESS
10 X 45s
10 X 55s
10 X 65s
NOTES: Easy as well.
OVERHAND TRICEP PUSHDOWNS/UNDERHAND TRICEP PUSHDOWNS/ONE-ARM DUMBBELL EXTENSIONS/DIP MACHINE GIANT SET
Overhand Tricep Pushdowns - 3 X 12 X 55
Underhand Tricep Pushdowns - 3 X 12 X 45
One-arm Dumbbell Extensions - 3 X 10 X 25
Dip Machine - 3 X 12 X shitload of weight
ENDING NOTES: Good workout. My triceps are still pumped from that fucking giant set. This man is the devil. Got distance run tomorrow morning.
CS
That bench is really coming along. Damn.
[quote]jake_j_m wrote:
That bench is really coming along. Damn. [/quote]
Thanks, jake!
CS
Ran a mile in 7:05 this morning. Gonna try and beat 7:00 on Thursday. Once I can get my mile below 7:00, I’m going to slowly start adding distance. Probably about a tenth of a mile each week, so I can slowly work up to 2 miles. Then, once I build up the endurance to actually run 2 miles, I’m going to concentrate on improving my times. This is going to suck.
CS
Good run man. I miss running. Afraid to run due to injury, but I am gettin x rays soon. Good lifts buddy, keep it up. Any plans of doing a PL meet soon?
[quote]Drake37 wrote:
Good run man. I miss running. Afraid to run due to injury, but I am gettin x rays soon. Good lifts buddy, keep it up. Any plans of doing a PL meet soon?[/quote]
Thanks, man. I didn’t think it was too bad for being almost 200 lbs. I’m going to try and get my 2 mile time to about 16-17:00 and hopefully my 1 mile time to about 6:30, back where it was a year ago.
As for a meet, I’m hoping some time over the summer. Anywhere from the last two weeks of July to the first week of August would be the best because I’d be off of football for almost three weeks. If I were to do a meet, I’d hope to total around 1150-1200 @ 198 raw and 17 years old. We’ll see how the rest of my training goes.
CS
Considering doing John Romaniello’s 6-6-6 sprint plan. Looks interesting. I’m looking to lean out a bit and get my endurance up, as well. I’ll be looking at it a little more closely.
CS
Wednesday, April 4, 2012 - Squat Night
WARM UP
- 5 minutes stationary bike
- PVC roll everything
- Band stretching
BACK SQUAT
2 X 5 X 135
1 X 5 X 185
1 X 3 X 225
1 X 1 X 275
1 X 1 X 315
1 X 1 X 340
1 X 1 X 370
NOTES: Tried 370 first time and got stuck at the bottom. Gave it another shot and got it. Still having trouble staying tight at the bottom. I don’t know what my fucking problem is. It’s just mental. I’m thinking that I’m only going to get 380-390 at the end of the cycle. Next cycle, I’m hoping for 405. I just want this cycle to be over so I can start fresh and get a move on.
5" DEFICIT DEADLIFTS
1 X 5 X 135
1 X 3 X 225
1 X 1 X 315
2 X 1 X 345* +10 lb. PR.
NOTES: Not too bad. First rep was hard. I let my legs lockout too quick and the bar got out in front of me. Second set I came back and got it without a problem. Going to look for 355 next week and then probably top out at 365.
CHEST-SUPPORTED ROWS
4 X 6 X 95
DUMBBELL ROWS
1 X 12 X 105
BEHIND-THE-NECK PULLDOWNS
1 X 10 X 140
WIDE-GRIP LAT PULLDOWNS
1 X 15 X 140
UNDERHAND-GRIP LAT PULLDOWNS
1 X 15 X 140
ENDING NOTES: Bit of a frustrating workout to say the least. Trying to reassess where I am in my squat. Kinda pissing me off. I’m pretty sure it’s mental. I can do the weight, but I just lose tightness in the hole. Gotta find that “place” to go where I can’t hear anything and the only thing in that room is just me and the weight. Still trying to find where the place is, exactly. I’ll come around eventually. I’m convinced it’s my upper back and abs. Gonna start hitting those really hard. Going back to Kroc rows and gonna do abs 3-4 times a week. Maybe in a month or two, my problem will be less evident.
CS
Friday, April 6, 2012 - Shoulders
WARM UP
- PVC roll back
- Shoulder dislocates
- Rotator cuff
Strict Overhead Press
1 X 6 X 45
1 X 4 X 95
1 X 1 X 125
1 X 1 X 145 (added belt and wraps)
1 X 1 X 165
2 X 1 X 185* 10 lb. PR.
NOTES: Hard. Barely squeeked them out. I think I’m going to add overload pin presses after the main OHP work so I can really work on that top half of the press, where I’m the weakest. That’s where I struggle. I have no problems off the chest, just at lockout.
Front Dumbbell Raises
3 X 15 X 25s
Lateral Cable Raises
3 X 12 X 15
Reverse Pec Dec Flyes
3 X 15 X 80
Barbell Shrugs
1 X 20 X 135
1 X 10 X 225
1 X 15 X 315
1 X 15 X 335
1 X 15 X 365
[i]ENDING NOTES: Not a bad workout. Got a good pump in about an hour and left. Just gonna get some food in me and relax for the rest of the night.
I’m heading out to Montgomery tomorrow to go to Jakked Hardcore with a couple of my friends. I got back and biceps tomorrow, so should be a good day.[/i]
CS
Damn dude, really impressed with the strict OHP, big weight.
You OHP my bench… Haha. Good lift man!
Thanks, guys! Looking for that 2 plate press pretty soon here. I’m hoping to get it before August football practice starts.
CS
Saturday, April 7, 2012 - Measurement Update
Chest - 45.5" (+0.5")
Arms - 16.25" (+0.25")
Waist - 34" (-1")
Quads - 25.5" (+0.5")
Shoulders - 54" no change
Calves - 16.5" no change
NOTES: So happy about the loss of inches around the waist! I haven’t lost any weight (from what I can tell) and I’m getting skinnier, so everything’s falling in place. I’m looking to get back down to a 32" waist by July. Increased cardio + football practice should do the trick.
CS
Saturday, April 7, 2012 - Back & Biceps Day
Warm up
- PVC roll back
- Lots of stretching
- Rotator cuff
Pull-ups
1 X 8 X BW
1 X 6 X BW
1 X 6 X BW
2 X 5 X BW
NOTES: Banged out 8 BW pull-ups by myself! That’s a 2 rep PR. I’m on my way to 20. I’m hoping for 20 by August. I tried to get 30 reps in as few sets as possible. I’m going to keep this up until I can get it in 3 sets of 10. Once I get there, I’m going to try and get and get 36 in as few sets as possible. I’m just going to keep adding reps until I can do 100, like Matt Kroc does. Pull-ups make me awesome.
Kroc Rows
1 X 20 X 100
Wide-grip Low Rows
3 X 15 X 70
45 Degree Back Raises
3 X 15 X BW + 45
EZ Bar Curls
4 X 8 X 50
Incline Dumbbell Curls
3 X 10 X 20s, each arm
Machine Preacher Curls
3 X 12 X 50
Standing Double Cable Curls
3 X 12 X 15, each arm
NOTES: Good workout. Happy about the pull-ups. I’m hoping to be able to bang out 20 by the time my PFT rolls around in August. I think at this rate, I shouldn’t have a problem with AT LEAST 15. The max on the test is 18. PFT - prepare to be dominated.
CS
Good progress bro. Pull ups have come along way.
You have a 34" waist? Never would have guessed; you seem to be a good bit leaner than me. What’s your height?
[quote]xjusticex2013x wrote:
You have a 34" waist? Never would have guessed; you seem to be a good bit leaner than me. What’s your height?[/quote]
I’m a towering 5’7".
CS
[quote]CSEagles1694 wrote:
[quote]xjusticex2013x wrote:
You have a 34" waist? Never would have guessed; you seem to be a good bit leaner than me. What’s your height?[/quote]
I’m a towering 5’7".
CS[/quote]
In his pants …
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
[quote]xjusticex2013x wrote:
You have a 34" waist? Never would have guessed; you seem to be a good bit leaner than me. What’s your height?[/quote]
I’m a towering 5’7".
CS[/quote]
In his pants …[/quote]
I’m reporting you for this, spar. I am disappoint.
CS