Modi, nice work on the DL brother!!! I’m not quite there yet, but if you look over your shoulder I’m the hairy, pasty white guy about 35-40 lbs. behind you.
5/4/07 RE Upper
A)RE/ME Flat DB Bench
Worked up to 130 x 4, then 100 x 8,7,5
B)Blast Strap Rows=BW x 10, 8 x 3
C)Single-Arm Tricep Rope Extensions=30 x 8 x 3
D)DB Hammer Curls=50 x 8, 6 x 3
E)Freemotion Cable Chest Fly=80 x 15,11,9
Then, an hour later, while training a friend, I benched 135 x 25.
NOTES: I know one month from now I’ll be stronger than I am now. I’m starting to be okay with not planning how I’ll get there. For instance, last week I did incline BB on this day, because it seemed like the right thing to do.
A few days ago I thought I’d be doing some DE benching today, but I was drawn to the dumbbell area again, and thought it might be good to do a set w/ the 130s before finishing with a lighter weight. So I did.
Speaking of weight, I’m losing some. I haven’t had any fast food (other than a weekend pizza) for a month. I was consistently around 238 and now I’m below 234, and will probably be in the mid-220s by the end of the month.
Shit, I may even do something resembling cardio/esw a few times per week. I even ordered some HOT-ROX Extreme that I’ll stack with TRIBEX and start taking on Monday. I could lose 10 pounds of flub and still be above 12% bodyfat (so as to stay somewhat anabolic), and it’s not like I’ve got enough “extra” weight to improve my leverages anyways.
Basically, I’m eating better–not really that much less but cleaner and less evening carbs, and I’m drinking less beer. Combining that with a fat burner and some moderate-intensity cardio three times weekly should allow me to keep my strength up pretty close to where it is now but get a little leaner and in better shape.
Last time I did this I was doing Waterbury’s Singles Club program, and I actually gained strength despite doing HIIT twice a week. That was cool.
5.5.7
SQ/DL
DE Box Squat with 14 inch Cambered Bar
55x5
145x2
255x2x6 + green bands on the plate
Sumo Deads against doubled greens w/ Metal Pro Squatter straps down
145x2x8
GHR
5
5
Narrow Grip Cable Rows
140x10
180x10x3
Lat Pulldown Abs
80x10x2
100x8
Standing Calf Raises off a 2 board
90x10
180x10
270x10
180x10
90x10
COC Grippers
Did a bunch of negatives with the #1 and a bunch of reps with the trainer.
B.A. workout today. DE squats worked well with the cambered bar. It was hellish to stablize but by the 4th set I started getting really speedy. The bands wrapped around the plate makes it much more fun…
Mikey and I hit some calves for the first time ever in Tampa Barbell. The smith machine doens’t normally get used too often. lol Went out to eat at Tijuana Flats after. I don’t know if yall know about ole TF but that shit is GOOOOOOOOOD. Tommy likes anything that shares his initals. lol. I ordered a MEGAJUANA beef and chicken burrito and it dissapeared REAL quick and some how Tommy’s order got made twice and we all got to enjoy some chicken fluata appetizers. Between the 5 of us there was about 1400 pounds of sweaty powerlifting goodness sitting at the table. Oogling the illegal girlies…
Phill,Matt,Norweige-Thanks guys for the compliments. I felt a bit out of sorts all day yesterday after training, just mentally and physically drained. I skipped the gym this morning in favor of staining my deck (woohoo!). Took a 2hr nap afterwards and now I feel like a million bucks. Heading out now to celebrate Cinco de Kentucky Derby. Anyways, all’s well now.
yes happy cinco de mayo and horse day or what ever it is
today just did some stuff new splint has me nervous a bit on what can and cant do so wanted to experiment with various squats etc, seems I can still do he all and back sqts even better but they make me most nervous just the load they have on the arms.
just worked a bit 20 rep ligght squats 135 lbs, front, back, SSbar, some GM’s
Flipped the 400lb tires knocked time down another 30+ seconds 4.20 man it feels lot faster them that LOL the first dozen go fast.
the more just stuff taking it a bit easy working on a shitter remodel have some plumbing probs so went ahead and ripped floor out as well lol.
layed of wrist go knockback a couple its also my dads b-day
enjoy all
Phill
Cinco de Mayo '07 ME Lower
A)ME Box Squat (14")
Bar x 10 or something
135 x 5 or 8
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
385 x 1
405 x 1
425 x 1 x 3 (previous 1 RM for 3 singles)
B)RDL=325 x 6 x 4 (PR for this set/rep scheme)
C)Unsupported Single-Leg Squats=BW x 8 x 3
D)Blast-Strap Fallouts=8 x 3
E)TKEs, mini-band pushdowns
NOTES: Another great lower body session. There was another guy squatting in the rack next to me who took 405 down to the hole for set of 5 or so when I first started going through my warm-up sets. He then did a lot of work sets with weights varying from 315 to something like 375, finishing up about the time I finished my whole workout.
I bet one can count the number of times two guys have both been squatting 400+ at the same time in that weight room on one hand. I do not train at a gym of the strong. It’s more like a gym of the rich, which is good for my business but can give me a false sense of strength if I’m not careful.
Our thread here, the training logs over at EliteFTS, and guys like him are who keep me motivated to get stronger and not be satisfied with the 3, 4, 5 Club.
[quote]Norweige wrote:
Our thread here, the training logs over at EliteFTS, and guys like him are who keep me motivated to get stronger and not be satisfied with the 3, 4, 5 Club.
[/quote]
Amen to that!
Also, having “hairy, pasty white guys” nipping at your heels does good for the motivation;) Nice job on the PR’s BTW.
[quote]Modi wrote:
Amen to that!
Also, having “hairy, pasty white guys”[/quote] nipping [quote]at your heels does good for the motivation;) Nice job on the PR’s BTW.[/quote]
Freudian slip?
Thurs 05-03-07
Thurs was a total suck night - no gas at all. I need to get my shit together with a regular sleep schedule and stricter diet. Yeah… rub some dirt in it. Plus, I’m being too nice with bench rotations. If it sits more than 60 seconds, I need to start stripping weights instead of waiting a few mins for somebody to get back to the bench.
Warmup/Prehab
Shoulder horn 15lbs. 2 x 15
#2 Band presses - 30
#3 Band presses - 15
CG BP
135 x 10
185 x 7
205 x 1.5 <— SUCK
Rev Grip
185 x 7
185 x 6
185 x 5
Chest Supported DB rows - Elbows out
40lbs x 8,8,8,8
supersetted w/
Chest supported incline shrugs
40 lbs. x 10,10,10
Tate Presses
This was my first time doing these. I like 'em.
20 x 20
25 x 15
30 x 10
30 x 10
Slowly getting back into some bi work.
Hammer Curls - 20 x 20
Supination Curls - 20 x 20 - forearm still popping some but not bad
OK, so the past couple weeks have just been Vagisilly. Three weeks ago was deload. Two weeks ago was the gym relocation and 1 week ago I still did not have a way to get in the garage door if nobody was at the gym. The garage door only opened from the inside and the front door was up several steps. So that knocked out the previous 2 Saturdays.
Saturday 05-05-07
First good Sat workout in a month. I had the gym all to myself ;).
Warmup/Prehab
Shoulder Horn 15 lbs - 2 x 12
#2 Band Presses - 30
#3 Band Presses - 15
ProGrip Face Pulls 50 lbs - 2 x 12
DB OHP - 1st time in a month. Left shoulder popped a few times but I didn’t really care.
40 x 10
40 x 12
40 x 9
40 x 12
DB Shrugs
The heavy dumbells are on a rack that is almost shoulder high to me… I let them just sit there and grabbed the 55s.
55 - 4 x 20
Face Pulls
110 lbs. x 12, 12, 12
felt good
One Arm Cable Rows
80 x 12 - Wow, that felt easy
100 x 12 - [+20lb. PR]
100 x 8
100 x 10 - barely
I’ve not done these in a few weeks in favor of chins. Apparently the chins have a large carry-over.
Curls - getting bis happy again
Hammer - 25 x 20
Supination - 25lbs - 4 x 5 w/o rest
During the supination curls, whatever adhesion was in my left forearm must have losened… no more popping!!
#2 Band Tri ext - 50
#2 Band piston pushdowns 2 x 50
Rowing Machine nice PR and way to ID your probs get back rollin
Phill
[quote]4est wrote:
Thurs 05-03-07
Thurs was a total suck night - no gas at all. I need to get my shit together with a regular sleep schedule and stricter diet. Yeah… rub some dirt in it. Plus, I’m being too nice with bench rotations. If it sits more than 60 seconds, I need to start stripping weights instead of waiting a few mins for somebody to get back to the bench.
Warmup/Prehab
Shoulder horn 15lbs. 2 x 15
#2 Band presses - 30
#3 Band presses - 15
CG BP
135 x 10
185 x 7
205 x 1.5 <— SUCK
Rev Grip
185 x 7
185 x 6
185 x 5
Chest Supported DB rows - Elbows out
40lbs x 8,8,8,8
supersetted w/
Chest supported incline shrugs
40 lbs. x 10,10,10
Tate Presses
This was my first time doing these. I like 'em.
20 x 20
25 x 15
30 x 10
30 x 10
Slowly getting back into some bi work.
Hammer Curls - 20 x 20
Supination Curls - 20 x 20 - forearm still popping some but not bad
OK, so the past couple weeks have just been Vagisilly. Three weeks ago was deload. Two weeks ago was the gym relocation and 1 week ago I still did not have a way to get in the garage door if nobody was at the gym. The garage door only opened from the inside and the front door was up several steps. So that knocked out the previous 2 Saturdays.
Saturday 05-05-07
First good Sat workout in a month. I had the gym all to myself ;).
Warmup/Prehab
Shoulder Horn 15 lbs - 2 x 12
#2 Band Presses - 30
#3 Band Presses - 15
ProGrip Face Pulls 50 lbs - 2 x 12
DB OHP - 1st time in a month. Left shoulder popped a few times but I didn’t really care.
40 x 10
40 x 12
40 x 9
40 x 12
DB Shrugs
The heavy dumbells are on a rack that is almost shoulder high to me… I let them just sit there and grabbed the 55s.
55 - 4 x 20
Face Pulls
110 lbs. x 12, 12, 12
felt good
One Arm Cable Rows
80 x 12 - Wow, that felt easy
100 x 12 - [+20lb. PR]
100 x 8
100 x 10 - barely
I’ve not done these in a few weeks in favor of chins. Apparently the chins have a large carry-over.
Curls - getting bis happy again
Hammer - 25 x 20
Supination - 25lbs - 4 x 5 w/o rest
During the supination curls, whatever adhesion was in my left forearm must have losened… no more popping!!
#2 Band Tri ext - 50
#2 Band piston pushdowns 2 x 50[/quote]
Just some vids. Weighted chins- BW=70x4.
Too much leg movement, or do you think it’s acceptable?
-Matt
The 290 paused bench…I think I was probably good for 5lbs more that day. I’m trying to decide if I want to really push the arch in the competition, as it’ll definetly shorten the range of motion. Maybe I’ll give it a try this week and see what feels most comfortable.
Plus the incline DB bench with 110lbs for 3.
[quote]Matt McGorry wrote:
Just some vids. Weighted chins- BW=70x4.
Too much leg movement, or do you think it’s acceptable?
-Matt[/quote]
Matt, I’m not sure…I think I just strained my left trap trying to watch it sideways;)
Looks like you did 5, maybe a bit much with the legs at the end, but a) you didn’t count the last one and b) you weren’t in a competition, so I call it a good effort. No risk of hurting anything, so I say the slight cheat is fine.
[quote]4est wrote:
Modi wrote:
Amen to that!
Also, having “hairy, pasty white guys” nipping at your heels does good for the motivation;) Nice job on the PR’s BTW.
Freudian slip?
[/quote]
Heheh.
Been following this thread for a while now. It’s been really motivating to watch everybody’s improvements over the last months as well as getting ideas for my own training. If nobody minds I’d like to start posting my numbers here instead of hiding them in the dark recesses of my t-blog.
Thanks for keeping this great thread going!
BTW - what happened to Mr. Bear?
[quote]Matt McGorry wrote:
The 290 paused bench…I think I was probably good for 5lbs more that day. I’m trying to decide if I want to really push the arch in the competition, as it’ll definetly shorten the range of motion. Maybe I’ll give it a try this week and see what feels most comfortable.
Plus the incline DB bench with 110lbs for 3.
[/quote]
Good press id suggest some PAUSED work that should fly in a meet but you might practice it with a press command I know it feels like HOURS when your under the load but get someone to call a pause for you even do some long paused work 3-4 seconds itll really buils that start strenght and teach you to get tight.
That Pause IMO was just beyond the natural pause/transition of just using maximal loads
Good work you had a good 5 in ya for sure
Phill
[quote]skidmark wrote:
Been following this thread for a while now. It’s been really motivating to watch everybody’s improvements over the last months as well as getting ideas for my own training. If nobody minds I’d like to start posting my numbers here instead of hiding them in the dark recesses of my t-blog.
Thanks for keeping this great thread going!
BTW - what happened to Mr. Bear?[/quote]
Bring it on and Dunno he hibernates from time to time and comes back even stronger 
Phill
Bonus just moving the arm its own load slow etc it looks better still lost size but man much better then look the last two day so well see lots of stretching to do get this sucker straight but on the way rip the damn skin a lil each day Fun fun
Phill
Thanks Phill.
Congrats on your re-acquired freedom. I know you’re going to have that arm tip-top in no time.
Assistance Day
1 arm Straight arm Bent over DB row
60x3,3,3,3,3
1 arm DB Bent over Shrug
155x3,3,3,3,3
pull overs
75x7,7,7
DB Front raise (both arms simult. - knuckles together)
50x8,8,8
DB Cuban Press
50x8,8,8
Cross-body hammer curls
35x10,10,10
Tweaked my arm doing DB floor press two days ago. Had to lever the DB’s onto my legs so I could lie back in position. brachialis and brachioradialis don’t like that, hence the weird exercises. Couldn’t pull at all. Some of that stuff looks like it should have “with a half twist” on the end of it.