[quote]Kalle wrote:
Damn your a true whore you even want a tip!
[/quote]
Gotta make a living brother.
I suppose that’s what defines a whore though…doing it for the enjoyment and not for the money!
Thursday, 9/13/2007: ME Overhead
A. Overhead Press
115 x 8
125 x 3
135 x 1
145 x 1
150 x 1 (PR +5 lb)
140 x 1
130 x 3 (PR +15 lb)
B. Dumbbell Bench Press
75 x 8
75 x 5
75 x 4
75 x 4
C. Bent-Over Dumbbell Row
75 x 12
80 x 8
80 x 8
80 x 10
D1. Elbows-Out Tricep Extension
35 x 4 sets x 8 reps
D2. Chest-Supported Rear Raise
5 x 4 sets x 15 reps
After having two bad sessions in a row this week, it’s good to have a good one under the belt today. I got a new PR in overhead press, albeit a small one. It felt heavy even as I unracked it but I got the sucker up nevertheless. Then after that, I hit a new 3-rep max, so that was another good thing.
The thing that I was most encouraged with today was my dumbbell rows. After doing the first set, I was feeling good and the weight was becoming more manageable, so I thought I’d try the 80’s. I had tried the 80’s about a month ago and I wasn’t able to do more than 6 after the first set.
Today, I was doing 8’s for the middle sets and went for broke on the last set and got out 10 reps. My grip didn’t give out before my back was tired like before so it’s slowly catching up. I should be able to do more next week and see how it goes with this exercise.
2007-9-13
ME Lower Cycle 2
Anderson Squats
135x8
225x4
295x1,0,0
285x3
295x2 (?)
305x1
Good Mornings (4th pin bent leg)
205 5x3 (PR weight)
Rack Pulls (3" below top of kneecap)
135x8
225x4
315x3
485 3x1
Shrugs
315 3x6
Rack pulls are coming back into line. was gonna do 445 for triples but decided singles were the thing for today. I’ll be happy when I can do above 500 again, though not satisfied.
Westside beats the other methods for me. My soujourn into other routines has cost me a lot of strength. I’ve lost 60 lbs on the Anderson squats and on squats in general.
“I’ll never stray again, darling.”
Nice work, always great to have a good day after a few not so stellar ones
Phill
[quote]jthsiao wrote:
Thursday, 9/13/2007: ME Overhead
A. Overhead Press
115 x 8
125 x 3
135 x 1
145 x 1
150 x 1 (PR +5 lb)
140 x 1
130 x 3 (PR +15 lb)
B. Dumbbell Bench Press
75 x 8
75 x 5
75 x 4
75 x 4
C. Bent-Over Dumbbell Row
75 x 12
80 x 8
80 x 8
80 x 10
D1. Elbows-Out Tricep Extension
35 x 4 sets x 8 reps
D2. Chest-Supported Rear Raise
5 x 4 sets x 15 reps
After having two bad sessions in a row this week, it’s good to have a good one under the belt today. I got a new PR in overhead press, albeit a small one. It felt heavy even as I unracked it but I got the sucker up nevertheless. Then after that, I hit a new 3-rep max, so that was another good thing.
The thing that I was most encouraged with today was my dumbbell rows. After doing the first set, I was feeling good and the weight was becoming more manageable, so I thought I’d try the 80’s. I had tried the 80’s about a month ago and I wasn’t able to do more than 6 after the first set.
Today, I was doing 8’s for the middle sets and went for broke on the last set and got out 10 reps. My grip didn’t give out before my back was tired like before so it’s slowly catching up. I should be able to do more next week and see how it goes with this exercise.[/quote]
Well not a training day but a nice little mental barrier crossed. My damn stone was just staring at me saying my name etc LOL. I needed to move it anyway so I lapped it and cleaned it. felt OK need tacky
Nice to walk away from a stone with all tendons attached, even if just a light stone
Phill
9/13/07 ME Upper
Close grip bench off the pins little above chest
135x5
160x5
185x5
Stopped here decided to do something a little more my style.
Axle Strict press
Every set started from a hang clean
100x5
120x5
140x4 PR+2 reps
100x10 PR+2 reps Thanks to Modi’s ho sheet.
Seated Row
70x8
150x8
170x8
bi felling better
3 way shoulder raise
10lbs 2x10 PR+1set lol… These friggin KILL my shoulders, in a good way.
[quote]jthsiao wrote:
Thursday, 9/13/2007: ME Overhead
A. Overhead Press
115 x 8
125 x 3
135 x 1
145 x 1
150 x 1 (PR +5 lb)
140 x 1
130 x 3 (PR +15 lb)
B. Dumbbell Bench Press
75 x 8
75 x 5
75 x 4
75 x 4
C. Bent-Over Dumbbell Row
75 x 12
80 x 8
80 x 8
80 x 10
D1. Elbows-Out Tricep Extension
35 x 4 sets x 8 reps
D2. Chest-Supported Rear Raise
5 x 4 sets x 15 reps
After having two bad sessions in a row this week, it’s good to have a good one under the belt today. I got a new PR in overhead press, albeit a small one. It felt heavy even as I unracked it but I got the sucker up nevertheless. Then after that, I hit a new 3-rep max, so that was another good thing.
The thing that I was most encouraged with today was my dumbbell rows. After doing the first set, I was feeling good and the weight was becoming more manageable, so I thought I’d try the 80’s. I had tried the 80’s about a month ago and I wasn’t able to do more than 6 after the first set.
Today, I was doing 8’s for the middle sets and went for broke on the last set and got out 10 reps. My grip didn’t give out before my back was tired like before so it’s slowly catching up. I should be able to do more next week and see how it goes with this exercise.[/quote]
Solid workout man!
[quote]Phill wrote:
Well not a training day but a nice little mental barrier crossed. My damn stone was just staring at me saying my name etc LOL. I needed to move it anyway so I lapped it and cleaned it. felt OK need tacky
Nice to walk away from a stone with all tendons attached, even if just a light stone
Phill[/quote]
Cool Phill, Stones are COOL you own them! You will be a stone lifting machine! Show that ball of concrete who is boss!
Nice work on the PRs Kalle
Phill
[quote]Kalle wrote:
9/13/07 ME Upper
Close grip bench off the pins little above chest
135x5
160x5
185x5
Stopped here decided to do something a little more my style.
Axle Strict press
Every set started from a hang clean
100x5
120x5
140x4 PR+2 reps
100x10 PR+2 reps Thanks to Modi’s ho sheet.
Seated Row
70x8
150x8
170x8
bi felling better
3 way shoulder raise
10lbs 2x10 PR+1set lol… These friggin KILL my shoulders, in a good way.
[/quote]
[quote]Kalle wrote:
Phill wrote:
Well not a training day but a nice little mental barrier crossed. My damn stone was just staring at me saying my name etc LOL. I needed to move it anyway so I lapped it and cleaned it. felt OK need tacky
Nice to walk away from a stone with all tendons attached, even if just a light stone
Phill
Cool Phill, Stones are COOL you own them! You will be a stone lifting machine! Show that ball of concrete who is boss![/quote]
LOL Thanks im sure itll take some time but hey whaty else do we have. I now have three mold to pour so Ill be able to get some HEAVY stones as well and getting some tacky here right quick
Thanks again
Phill
9/13/07- Thursday- GPP/Active Recovery
A1)DB Alt Hammer Curl- 50x8/side x8/side x8/s
A2)DB Lateral Raise- 40x10 x10 x8
A3)Pushups- BWx20 x20 x20
A4)Wide Grip Lat Pulldown- 85x25 100x20 x20
A5)Band Pushdown- lightx25 x25 x25 x25
A6)Cable Ext Rotation- 40x10 30x11 20x15 x15
25 min incline tread walking- 250 cals
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.
I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.
Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.
thoughts?
meat
I’m kinda embarassed to post todays workout because I didn’t do too much research into it. I merely looked at a few logs on this thread and remembered Meat and Phill suggesting stuff about RE days.
It was only 1 days rest between ME upper and today, but because I’m changing it up next week to be more “logical” (ie: ME upper Mon, ME Lower thurs, RE Upper Fri or Sat, GPP Fri or Sat), I felt it best if I just did it today.
Friday RE
Incline Bench Press (45 degrees with feet off the ground–they have a crossbar to put your feet on):
barx20
40kg x15
45kg x15
50kg x12
55kg x8
57.2kg x8
Lateral Raises:
5kg x15
7.5kg x15x3
11.5kg x 10, 9
Regular (palms facing me) Chinups with strict 1 minute rests:
10, 8, 5
Tricep Pressdowns (again, strict 1 minute rests. Close grip, straight bar):
6down=15
7down=15
8down=9,6
That was it for today. I did the 1 minute strict rests on the last 2 because I wasn’t sure how long to rest for. I thought ME days was “rest by feel” so kinda was more strict today.
I don’t know what a PR is for me on these, to be honest. Can I count them all as PR’s? 
I really want to add cleans in next week. Do you guys think RE day is good for cleans?
Tomorrow: Fun with sandbags and Heavy Punching bags
AD
[quote]AlphaDragon wrote:
I’m kinda embarassed to post todays workout because I didn’t do too much research into it. I merely looked at a few logs on this thread and remembered Meat and Phill suggesting stuff about RE days.
It was only 1 days rest between ME upper and today, but because I’m changing it up next week to be more “logical” (ie: ME upper Mon, ME Lower thurs, RE Upper Fri or Sat, GPP Fri or Sat), I felt it best if I just did it today.
Friday RE
Incline Bench Press (45 degrees with feet off the ground–they have a crossbar to put your feet on):
barx20
40kg x15
45kg x15
50kg x12
55kg x8
57.2kg x8
Lateral Raises:
5kg x15
7.5kg x15x3
11.5kg x 10, 9
Regular (palms facing me) Chinups with strict 1 minute rests:
10, 8, 5
Tricep Pressdowns (again, strict 1 minute rests. Close grip, straight bar):
6down=15
7down=15
8down=9,6
That was it for today. I did the 1 minute strict rests on the last 2 because I wasn’t sure how long to rest for. I thought ME days was “rest by feel” so kinda was more strict today.
I don’t know what a PR is for me on these, to be honest. Can I count them all as PR’s?
I really want to add cleans in next week. Do you guys think RE day is good for cleans?
Tomorrow: Fun with sandbags and Heavy Punching bags
AD[/quote]
don’t beat yourself up over RE day. I look at RE days as a day to put on some mass and to get the blood flowing without putting a tone of stress on my body. I usually feel really good when I leave an RE day becuase i didn’t kill myself with heavy weight.
I like to alternate the emphasis every other week from shoulders to upper back, but that’s just me. also, i train triceps on ME upper day. I do bicep work on RE day.
Have a loose plan for the day but mostly just try and get the blood flowing. I like to do a lot of supersetting and drop sets on this day. It’s good for building mass and you don’t have to use much weight to get the results.
cleans would be a good choice for the day. i personally wouldn’t do incline presses this day though. save that for ME bench day.
I like to do some moderate weight in the beginning to prefatige the muscles and then i would set up a three exercise circuit with light weight and high reps, usually between 20-40 reps per movement. below is an example
upright rows - seated dumbell cleans - face pulls
30 reps 30 reps 30 reps
*no rest between sets and no rest during set. if needed you would continue using partial reps
the next set, i would raise it to 40 reps with the same weight.
trust me… after these two supersets you won’t be able to lift your arms.
good luck…keep the questions coming,
meat
[quote]maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.
I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.
Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.
thoughts?
meat[/quote]
Sounds like someone just doesn’t want to go on a diet to me. 
I think a World Record would be a worthwhile venture, especially if you can sit comfortably at your current weight rather than cutting weight.
If not, I’m sure you would still be very competitive in the 275 class at the NOVa Raw, even at 255. Either way you have my support.
[quote]Kalle wrote:
Axle Strict press
140x4 PR+2 reps
100x10 PR+2 reps Thanks to Modi’s ho sheet.
3 way shoulder raise
10lbs 2x10 PR+1set
[/quote]
Uh-oh, now look what you’ve done Modi?! Damn whores are gonna be all over the place now!
[quote]Modi wrote:
maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.
I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.
Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.
thoughts?
meat
Sounds like someone just doesn’t want to go on a diet to me.
I think a World Record would be a worthwhile venture, especially if you can sit comfortably at your current weight rather than cutting weight.
If not, I’m sure you would still be very competitive in the 275 class at the NOVa Raw, even at 255. Either way you have my support.
[/quote]
I’ve been “dieting” thank you very much. As in, I only have two Oreo Cakesters after dinner instead of a whole box. But that is really the true path to being Jacked.
I just got off the phone with the man in charge down there and I feel really good about competing for them. Once my training partner gets back on Wendsday, we will put in our entry forms for the Kentucky State on March 1st. I can go down there and still set records for Va., Nationals, and the World.
Training for it starts on Saturday.
thanks for the support!!
meat
[quote]maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.
I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.
Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.
thoughts?
meat[/quote]
Was the SPF meet in VA the one that was canceled earlier? I think you can do it and probably have a good shot at their record books (not sure what the top lifts are), but there are some feds that cancel a good many meets because they don’t have enough participation.
I think SPF is really active in GA, KY and TN, so those are probably the best choices. Which meet are planning on doing, The SPF Record Breakers?
[quote]novaeer wrote:
maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.
I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.
Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.
thoughts?
meat
Was the SPF meet in VA the one that was canceled earlier? I think you can do it and probably have a good shot at their record books (not sure what the top lifts are), but there are some feds that cancel a good many meets because they don’t have enough participation.
I think SPF is really active in GA, KY and TN, so those are probably the best choices. Which meet are planning on doing, The SPF Record Breakers?
[/quote]
yeah, it’s the same federation. the meet was cancelled for lack of participation.
the 259 world records for RAW are -squat-625, bench-470 and dead-625, bench for reps is 33 at my weight. these are the open records.
I’m going to sign up for the Kentucky state which is Febuary 1st. I was told that they already have a good number of lifters for it.
meat
So basically you are going to murder those records…with your first attempts. lol.