Nice lifting to all and nice costume to Kalle! I have some sweet pics of my viking costume from Saturday I might decide to share.
[quote]Fabius Cuncator wrote:
Modi wrote:
10/31/07 - Upper (ME) - Doubles
A) 3/4 Board Press
barx20
95x12
135x8
185x5
add 3 board…
225x3
275x2
315x2
365x2 (baseline PR)
add 4 board
390x2 (PR +5lbs)
400x1 (miss on 2)
400x2 (PR +15lbs)
back to 3 board…
375x2 (PR +10lbs)
Modi, why do you use two boards in one day like that? Do you go for a max on them both? That seems like an interesting method.
[/quote]
Yes, it gives me more chances to use the bold option. Actually I find it easier to hit multiple lifts over 90% when I use the different boards.
ME Upper
45x20
95x5
135x5
2-Board
185x3
225x1
245x1
265x1
280x1 5lb PR
285x1 10lb PR!!
290x0 damn almost had it. I need stop going for the gravy. I seem to always miss.
225x5
Incline DB Press
80x3x8
80x1x6 - just didn’t have 2 more.
Pull-up Neutral Grip Shoulder Width
BWx3x10
BWx1x8
Standing Face-Pulls
120x4x8
DONE!!
RE lower
13510 22510 3155 4055 parrell w/briefs
felt weak so I stopped there did some other shit nothing worth posting?
Sheiko #29 Week 2 Day 2
Deadlift to Knees
270x3x1
325x3x1
380x3x2
405x2x4
Bench Press
125x6x1
150x6x2
160x6x4
Dumbbell Bench Press
60x10x5
Deadlift from Boxes (7")
300x4x1
350x4x1
405x4x2
435x4x4
Lunges
135x5x5
I need to start doing a little more maintenace on my hands. I tore a callus on my right pinkie on the second to last deadlift set. Fortunately, the gym had a set of fingernail clippers so I could snip off the skin flap and continue. Unlike last week, I decided not to turn the “deadlift to knees” into full deadlifts. I think doing full deadlifts where the partials are prescribed will only lead to overtraining my lower back.
Another good session today…and an oddity.
I’m the only one in the gym that Deadlifts. Today I saw a guy trying them out too. He only had about 50KG total, but at least he was giving it a shot. Of course, I encouraged such activity.
Sumo Deadlifts:
bar x20
60.8kg x10
100.8kg x5
140.8kg x2
160.8kg x1
185.8kg x1 (PR +4.2kg!)
173kg x2
170.8kg x3 (PR +2 reps)
The max attempt went easier than I thought. Prob could have put about 5kg and made it (but that’s “iffy”), so I just took the PR and stopped. So now my Sumo DL is about the same as my Conventional DL.
I think part of my problem originally with the Sumo DL was that I had to “re-learn” it as I’ve not done it for about 6 months previously.
Inc Leg Press (starting from the middle pin vs. the highest pin):
210kg x5
200kg x5, x5
220kg x5
180kg (started from lowest pin): x6
Good Mornings:
80kg x8
90kg x8
95kg x8 (PR +2.8kg)
100kg x8 (double PR, but +5kg)
I can’t believe how good the goodmornings felt today…although tomorrow may be a different story. 
Seated calf press (on leg press):
5x50 (10fast+10slow+10fast+10slow+10fast=1 set)
I figure next week I’ll change all my ME exercises for Upper and lower. I may try one more week, but I think I’m only good for 3 weeks then have to change. Will decide later.
A good day.
Yesterday’s ME Lower
A. Box Squat
95x6
135x8
165x8
185x5
205x3
225x2
245x1
265x1
285x1(PR + 10 lbs)
290xmiss(didn’t stay tight)
275x1
225x5
B. Good Mornings
135x8
165x5
195x3
C. Dumbell Lunges
3x10 with 60s
D. Meat Calves
35,35,35
some abs
By the way:
Has anyone any info on where Phill or MaurauderMeat has been lately? Seems like a few weeks since they last posted.
AD
The loud whooshing in my ears coincides with the throbbing headache I have right now. Therefore I know it was a good day in the gym, and not simply some disease I may have caught from whoring around.
11/01/07 - Lower (RE)
A) Conventional Deadlift
135x6
225x6
315x6
405x3
495x6 (PR +20lbs)
455x6
405x6
B) Leg Press
270x6
540x6
810x6
810x6
810x8 (PR +2 reps)
C) Hammer Strength Isolateral High Pull
(per side)
90x6
180x6
180x6
180x6
D) Rope Crunch
140x10
150x10 (PR +2 reps) (stack)
150x10
Today I was going to go for a 10lb PR on the deadlift, but got lazy and threw on the extra plate. 495x6 was a solid pull for me, and I didn’t leave much out there. My form is improving on these, I’m keeping my hips down for longer, so I’m anxious to take a max pull soon. I won’t do any full deads next week, and then the following week I will make it my ME movement and see what kind of progress I’ve made. This was also the beginning of the headache and fuzziness.
Leg Press felt good today, decided to stick with 810 and work on ROM rather than going any heavier. After the third set of these I was pretty much in survival mode for the rest of the day.
Off to feed now, hoping that some food will clear things up a little.
Thursday, 11/1/2007: ME Overhead
A. Push Press
115 x 8
125 x 5
135 x 3
155 x 1
160 x 0
150 x 1
150 x 0
145 x 1
B. Bradford Press
95 x 8
95 x 8
95 x 5
95 x 4
C. Seated Dumbbell Shoulder Press
45 x 6
D. Hercules Curl
30 x 8
40 x 8
50 x 8
60 x 8
70 x 12
E. Pull-Up
BW x 4 sets x 5 reps
Yet another day this week, yet another day without a PR. I really need to eat more since I’m still not yet back at eating my usual amount. However, at least the 155 matched my baseline PR established last week, so I’m probably nearly back at my strength level before things got crazy last week.
But, I still need to eat more to progress. Maybe I’ll dirty up my diet a little bit just to get some extra calories in. Although I’m trying to stay relatively lean, I can’t let it be at the cost of getting stronger.
Good job AD and toroman!
[quote]Tony Hsiao wrote:
Thursday, 11/1/2007: ME Overhead
A. Push Press
115 x 8
125 x 5
135 x 3
155 x 1
160 x 0
150 x 1
150 x 0
145 x 1
B. Bradford Press
95 x 8
95 x 8
95 x 5
95 x 4
C. Seated Dumbbell Shoulder Press
45 x 6
D. Hercules Curl
30 x 8
40 x 8
50 x 8
60 x 8
70 x 12
E. Pull-Up
BW x 4 sets x 5 reps
Yet another day this week, yet another day without a PR. I really need to eat more since I’m still not yet back at eating my usual amount. However, at least the 155 matched my baseline PR established last week, so I’m probably nearly back at my strength level before things got crazy last week.
But, I still need to eat more to progress. Maybe I’ll dirty up my diet a little bit just to get some extra calories in. Although I’m trying to stay relatively lean, I can’t let it be at the cost of getting stronger.[/quote]
Tony if you hit a lift at 100% you can’t get to upset, was it easier than last week? I am betting the stall this week is directly related to lack of food. dirting it up a bit for a day or two shouldn’t have much (any) effect on the leanness,at least not in the long term. mmmmmmmmm Ice cream
Protein Man was a hit
I don’t want to flood this thread with pics from the Adventures of Protein Man so check out my profile for more pics.
ME Lower
Rack Pulls from just below my knee
135x5
185x3
225x3
245x3
275x3
295x3 butt-ugly PR+10
275x3
Bulgarian Split Squats 20’sx15 (PR+some reps) 20’sx15, long rest, 15’sx10
By this time my quads were so pumped that I had to waddle like a duck over to grab a 25 lb. plate for my hypers. My legs would–no lie–give out from underneath me as a staggered around the gym like I was totally wasted. If I didn’t get looks for the split squats, I was getting them now. Split squats suck. Man, I love them.
45 Degree Hypers 25x14 (PR+2 reps), 12, 12
53 minutes.
I figured I would screw abs since I had already had so much fun today. I headed to the grocery store to get enough eggs, peanut butter, milk, wheat bread, and tuna to recover.
[quote]Kalle wrote:
Protein Man was a hit
I don’t want to flood this thread with pics from the Adventures of Protein Man so check out my profile for more pics. [/quote]
Looks like you had a lot of fun there Kalle! Is this gonna be a yearly thing? As in, start saving your tubs and you can get the thigh and calf ensemble too.
[quote]AlphaDragon wrote:
By the way:
Has anyone any info on where Phill or MaurauderMeat has been lately? Seems like a few weeks since they last posted.
AD[/quote]
They eloped.
what, you didn’t know? [photo]8453[/photo]
c.
[quote]Kalle wrote:
Protein Man was a hit
[/quote]
Fun 
does your mama know you hang with those nice young ladies?
c.
[quote]Tony Hsiao wrote:
Kalle wrote:
Protein Man was a hit
I don’t want to flood this thread with pics from the Adventures of Protein Man so check out my profile for more pics.
Looks like you had a lot of fun there Kalle! Is this gonna be a yearly thing? As in, start saving your tubs and you can get the thigh and calf ensemble too. [/quote]
I am going as Protein Man again next year for sure, it was awesome. People where loving it, and asking for my picture. Who knows where Protein Man will end up?
Not sure if I want to put them on my thighs and calves though, it was uncomfortable enough as is. I got some awesome bruising from the zip ties holding the ones on the shoulder… At least the zip ties made my arms almost look big.
[quote]c. wrote:
Kalle wrote:
Protein Man was a hit
Fun
does your mama know you hang with those nice young ladies?
c.
[/quote]
My mamas proud, no really she is, I swear
[quote]Kalle wrote:
I am going as Protein Man again next year for sure, it was awesome. People where loving it, and asking for my picture. Who knows where Protein Man will end up?
Not sure if I want to put them on my thighs and calves though, it was uncomfortable enough as is. I got some awesome bruising from the zip ties holding the ones on the shoulder… At least the zip ties made my arms almost look big.
[/quote]
That’s why you’ve gotta get a pair of dark pants, cut the containers in half and sew/pin Grow! on the front and back of your thighs. Then you can do the same thing with Surge or Metabolic Drive Complete on your calves. For the arms, get a long-sleeve shirt and put a tub of Surge or Metabolic Complete on your upper arm and Power Drive on the forearm.
Of course if you did that, you might not be able to run very fast or grab chicks, I mean fine, young ladies, and put them on your shoulder. There’s a downside to everything.
RE upper
dynamic warm up lat tower abs 100 210 land mines 35 25
romanian abs reverse hypers 180 210 45 degree hypers 210
We decided to do lactic acid training today it was tough.
face pulls green band 220
standing close parrell lat pulls 100 220
We performed super sets with lat pull down 150lbs
and flat bench with 225 we did sets of 5 with the lat pull downs and sets of 2 with the bench press we did 15 sets of each back to back.
On our 16th set we did 22510 and 15010
I finished the workout up with 2 sets of band push downs and 4 sets of seated calves. This was a good workout!