Are you secuervo from youtube?
[quote]BlackLabel wrote:
Are you secuervo from youtube?[/quote]
Nope. I wish, though. He’s got a decent deadlift! Mine sucks. 
Bench & stuff. 2-13-09
Bench Press:
220x4x6 (progression from tuesday, +15 lbs)
BO Rows:
185x4x6
Floor Press:
225x6
235x2x6
245x7
Seated Cable Rows:
?x2x20
Hyper Extensions:
3x12
Weighted Pushups:
90x10
90x12
Crappy Abdominal Circuit:
Bleh.
Floor Presses were paused. I’m a good deal stronger on them than full benching, too.
The weighted pushups were way cool. I coulda (and shoulda) done more, but time was running out (I was moving slow, even though I went through stuff faster than I ever do) & we had to GTFO of the varsity gym. 
2-16-09 Legs & Shoulders. I hate today.
Clean Pulls:
2x4x135
2x4x155
Squats:
135x5
225x3
295x2x8
315x6
315x4
Pause Squats:
275x3
Leg Press:
470x3x8
RDL:
225x8
225x6
DB Shoulder Press:
60x4x8
Front/Lateral Raise:
25x8
20x2x8
Shrugs:
225x10
315x8
Seriously. Rest times were way shorter than usual, as per last week. 1-2 minutes.
2-17-09, Bench & assistance
Clean & Press warmup complex:
85x4x4
Bench:
135x5
185x3
4x4x235 (15 lb progression from 2-13-09)
DB Incline Bench:
70x2x8
75x8
Medicine Ball Pushups:
3x15
BB Skullcrushers:
80x3x8
Tricep Rope Pushdowns:
120x15
140x2x12
Still short rests. 1-2 minutes. DB Incline’s were too easy, will probably do 85 next time.
2-18-09, Back & Biceps.
Power Cleans:
95x3
115x3
135x3
155x3
135x2x3
Pullup / Inverted row superset:
3x5/8
Seated Row:
2x11x12
12x8
EZ barbell curl:
90x3x8
1-handed DB Hammer Curls:
3x35x8
My right arm is sore, and my grip feels a bit weak. My elbow and wrist both hurt, and pushing on a trigger spot on my back slightly to the left of my right scapula relieves some of the pain. I’m gonna make sure to stretch, apply ice to my elbow, and massage my back with a spherical object. This has happened to me before; same arm.
2-19-09 Squat & Deadlift
Deadlift:
315x15x1 (70%) (1 min rest between singles)
Squat:
225x5
275x5
330x4x4(79%)
Leg Curl:
90x8
105x8
105x6
Barbell Stepups:
155x3x8
Took quite a bit longer doing my workout this time. Wasted a lot of time bullshitting after doing the deadlifts, and during them really. I needed a bit of a break, anyway. 
Felt good squatting. Love the stepups.
2-20-09 Bench & Stuff
Bench:
4x185
4x225
4x2x255 paused (~87%)
Bent Over Rows:
2x6x195
1x7x195
Floor Press:
255x5 (in smith)
265x5 (in smith)
275x5 (got a good spotter! in power rack!)
Pullups:
6, 6, 4
H.S. Dip Machine:
140x42
230x15
Seated Cable Rows (LA Fitness):
6x30
2x8x20
Weighted Pushups:
45x20
90x2x9
Yeesh. Lotsa work. Time for a big steak!! 
2-23-09 Squat & Shoulders
RDL & high pull complex:
135x4x4
Squat:
135x5
225x3
275x1
With belt:
330x4x6 (79%)
Pause Squats:
285x3
Leg Press:
475x4x8
1-arm DB Press:
60x2x6
70x6
RDL:
225x2x6 (lower back was fried.)
1-arm DB Shrugs:
85x8
95x2x8
Coulda went heavier on the DB presses & Shrugs. Didn’t have enough time to do laterals. Squats were brutal.
2-24-09 Lots of bench. Yeesh.
Bench:
135x5
185x5
215x4x8
Incline Bench:
185x6
195x2x6
195x8
Close Grip Bench:
175x6 (waaay easy.)
195x12 (was looking for 6; underestimated.)
DB Incline Fly:
35x8
40x2x8
EZ Skull Crushers:
85x8
85x7
85x8
Tricep Pushdowns (straight bar):
180x8
170x2x10
I shoulda went a lot heavier on the close grip bench. It was supposed to be 2x6. Had no idea what to expect, though.
2-25-09 Back & Biceps
Hang clean:
95x5
135x2
155x5x2
Pullups:
8
5
Chinups:
7
DB Rows:
90x3x8
DB Curls (one giant dropset):
35x8
30x7
25x8
20x?
15x?
Felt like shit today. My clean form is horrible too, I’m sure. Right arm still hurts. 
2-26-09 Deadlift & Legs
Deadlift:
135x5
225x5
275x3
335x1x12 (~75%) (1 min rest)
Squats:
5x2x230 (Focusing on speed; actually fun!)
320x2x4
BB Shrugs:
315x3x8
Leg Curls:
105x2x8
105x6
Step Ups:
135x2x6
I increased the height of the step on the step ups. Way harder now.
2-27-09 Bench & stuff
Bench:
135x6
185x3
200x1
230x3x6
230x8 (paused last two reps for a good 3 count)
Lat Pulldown (supinated, LA Fitness) :
14x6
15x2x6
16x6
DB Incline:
80x80
85x8
85x12
Pullups:
6, 4
Inverted Rows:
14, 12
H.S. Dip Machine:
270x8
270x10
Seated Row (LA Fitness):
9x18
11x17
Pullups kicked my ass, so I switched to inverted rows. My back is weak (and I’m fat.) :-/
3-2-09 Squat & Bench. Ugh.
Squat:
135x5
2304
295x4
355x4x4 (~85%)
Pause Squats:
2x3x290 (70%)
Bench:
135x5
185x3
225x1
250x3x4 (85%)
250x6 (85%) (paused)
Hack Squat:
370x6
380x2x6
Incline Bench:
135x3
200x6
220x3
210x4
210x5
Workout took a bit longer than it should’ve. The squats friggin’ took so much out of me. :-/
3-3-09 Shoulders & Back
Clean & Push Press:
135x2x3
1 arm DB Press:
70x2x6
75x6
Pullups:
6
Chinups:
7, 6
BB Front Raise:
45x8
65x8
75x8
DB Row:
100x3x6
Front/Lateral Raise/Shoulder Press (giant set):
20x12/20x12/45x12
15x12/15x12/40x8
15x12/15x12/35x3, 25x9
I’ve never hit my shoulders like that before. They were killing me. That last giant set was absoloutely brutal.
I really dig those 1-arm db presses.
3-4-09 Arms. Not!
Quake Live:
alotxalot
I was supposed to do 7 sets of 2 for cleans, and a whole bunch of arm work.
Uhm. I decided to spend way too much time playing quakelive, instead.
3-5-09 Deadlift & Stuff
Deadlift:
135x5
225x5
300x1
360x10x1 (~80%, one minute rest between sets)
Rack Pulls, from knee:
400x2x3 (grip gave out on me… :-/)
Squats:
245x5x2 (focusing on speed)
305x2x5
DB Curls:
40x3x8
Leg Curls:
120x3x6
Cable Curls:
130x3x8
3-6-09 Bench
Bench:
135x5
185x3
245x1
(all paused for a good 2-3 count here.)
275x2
275x3
285x2x2
Lat Pulldown (Temple Gym):
16(?)x4x6 (not sure)
Bench Lockouts (aprox. 1 board paused):
290x2x4
300x2
300x3 (failed the fourth)
Underhand Tricep cable extensions:
?x3x10
BB Shrugs:
315x3x10
DB Presses:
80x15
(30 second rest)
70x12
3-9-09 Squat & Bench
Squat: (Little lighter, taking it easy)
135x8
230x4
295x3
335x4x4
Pause Squat:
315x3
Bench:
135x6
205x3
255x6
250x6 (paused last two)
250x6
250x7 (paused first 3)
Good Mornings:
205x2x8
190x8
Incline Bench:
215x4
185x5
185x7
I felt like shit today. The squats were lighter than last week, but felt very difficult. I think it was due to me eating very poorly over the weekend.
3-10-09 Shoulders & Back
DB Shoulder Press:
75x3x5
75x7
Chinups:
2x8
Barbell Front Raises:
60x3x8
DB Rows:
105x7
105x6
105x8 (did 5 right, 5 left, 3 right, 3 left)
DB Lateral raise/Front raise/Press:
20x8/8/10
20x10/10/10
20x9/9/10
DB Curls:
45x2x6
35x12(? wasn’t really counting)
Felt better today. Lowered weight on the barbell front raises; got a great range of motion & no swinging.