Cap
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« Reply #25 on: April 23, 2007, 08:55:11 PM » |
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4-22
Legs
still taking it easy after back injury, only soft tissue though
Squats-135x10, 175x6, 195x5...slow descent, pause at bottom, slow ascent Lunges-3x95x9 reps Leg Extension-110x10, 130x10, 135x10 Leg Curls-60x10, 70x10, 80x8
Drop set calves-3 plates a side, drop after 10 reps (5 toes out, 5 toes in) all the way down to no weight....70 continuous reps
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Squishy face retard
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Cap
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« Reply #26 on: April 26, 2007, 04:02:00 PM » |
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4-26-07
Chest/Biceps
Flat Bench-135x10, 135x10, 155x5, 185x3, 190x2, 185x3....full rep, pause at bottom Incline Bench-145x6, 155x6, 165x5
BB curls-45x10, 65x8, 75x8 Hammer curls-30'sx8, 35'sx8, 35'sx8 21's-45 lbs, 45lbs
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Squishy face retard
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The Squadfather
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« Reply #27 on: April 26, 2007, 04:08:03 PM » |
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good stuff Cap.
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Cap
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« Reply #28 on: May 14, 2007, 05:44:57 PM » |
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New Goals: Perfect PFT score (3 miles in 18 min, 20 pullups, 100 situps in 2 min), strength, 5 pound muscle gain
5-14-07 Back: Weighted pullups: 8 reps, 8 reps, 7 reps Power Cleans: 95x5, 135x5, 155x5 DB rows: 3x90 lbsx8 reps CG pullups: 7 reps, 6 reps, 5 reps, 4 reps, 3, 2, 1
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Cap
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« Reply #29 on: May 15, 2007, 07:27:51 AM » |
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5-15-07
3 mile run: 25 min 23 sec
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Overload
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« Reply #30 on: May 16, 2007, 11:42:49 AM » |
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Keep training hard bro...try adding a 2.5 plate to each side next week for your final set on your flat bench and aim for the same reps. try to slowly add weight but keep each rep positive and smooth. Good luck! 
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Cap
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« Reply #31 on: May 18, 2007, 01:40:17 PM » |
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3 mile run: 23 min 20 sec
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Squishy face retard
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thewickedtruth
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« Reply #32 on: May 18, 2007, 02:51:36 PM » |
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3 mile run: 23 min 20 sec
YOU THA MAN! I wish my fat ass could get up and run a mile in under ten..let alone FINISH 3.  STICK WITH IT BRO! INSPIRATIONAL! 
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Cap
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« Reply #33 on: May 20, 2007, 10:53:31 AM » |
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Tuesday-OFF
Wed-5/16 Chest (Incline BB 3 sets, incline stop presses 1 set) -135x5, 155x5, 175x5, 95x10
Delts (Smith machine rear presses, Wide upright rows) -65x12, 85x12, 95x12 -65x8, 85x8, 85x8
Triceps (Weighted Dips/ reverse pressdowns) -3x10 reps with 25 lbs added -60x10, 70x8, 70x8
Pull-ups (1, 2, 3, 4, 5, 4, 3, 2, 1 reps) -with 25 lbs added
Sit-ups (4x25)
Thurs-OFF
Fri-5/18 Back (Weighted Pull-ups / Power cleans) -1, 2, 3, 4, 5, 4, 3, 2, 1 reps all with 25 lbs added -95 lbsx5, 135x5, 155x5
Biceps (BB preacher curls 3x12, DB preacher curls 3x8) -45 lbsx12 reps, 65x8 reps, 65x6 reps -25 lbsx3 setsx8 reps
Sit-ups (4x25)
Calves ( toe press drop sets-2 sets) -3 plates a side-5 reps per plate, 35 reps total -3 plates and a 25 per side-5 reps per plate, 45 reps total
Sat-5/19 Chest (Flat Bench-3 sets, Stop press-1 set) -135x5, 155x5, 185x5, 135x10
Delts (DB press 2 sets, cable rear laterals 3 sets) -45 lbersx10, 65 lbersx7 -20 per sidex10 reps, 20 per sidex10 reps, 30 lb per sidex8 reps
Triceps (Weighted Dips / skull crushers 3x8-12) -2, 4, 6, 8, 6, 4, 2 reps all with 25 lbs attached -70 lbsx 8, 8, 6 reps
Sit-ups (4x25)
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Cap
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« Reply #34 on: June 13, 2007, 08:26:32 AM » |
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Been awhile, here we go: BACK -Pullup pyramid with 25lbs made: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps (try it and judge  ) Power cleans: 135x6 repsx2 sets Barbell Rows: 135x10, 185x8 (strict form like Yates, no straps so grip can get stronger) BICEPS -Olympic bar Preacher curls: 45x12, 65x10, 65x6 (weak, yes, but I like my "contraction only" form) -Incline DB curls: 30 lbsx10, 35x8 reps, 35x6 reps
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thewickedtruth
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« Reply #35 on: June 13, 2007, 08:34:47 AM » |
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how about you post those ridiculous run times you crazy shit!
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Cap
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« Reply #36 on: June 13, 2007, 12:02:26 PM » |
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Haha. Asssssssssssssssssssss requested. 2 miles 12:08 min. 
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Cap
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« Reply #37 on: June 15, 2007, 06:21:53 PM » |
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Wed
Chest
INCLINE BB BENCH-135x10, 155x7, 155x6 (stop on chest for 2 seconds, 5 second contraction to lockout)
Delts BTN SMITH PRESS-95x12, 100x12, 100x12
WIDE UPRIGHT ROWS-95x10, 95x8, 100x8
Triceps WEIGHTED DIPS-25 lbs added each set...3 setsx10, 10, 8
KNEELING OVERHEAD CABLE EXT-90x12, 110x10, 110x10
Situps-3x50 reps
FRIDAY
Back PULLUPS-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps with 25 lbs added
BB ROWS-135x10, 185x7...slow contraction, 3 seconds
Biceps BB PREACHER CURLS-45x12, 65x10, 70x6...3 second contraction
DB PREACHER CURLS-30 lb DBx3 setsx10
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Squishy face retard
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thewickedtruth
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« Reply #38 on: June 15, 2007, 09:46:51 PM » |
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Wed
Chest
INCLINE BB BENCH-135x10, 155x7, 155x6 (stop on chest for 2 seconds, 5 second contraction to lockout)
Delts BTN SMITH PRESS-95x12, 100x12, 100x12
WIDE UPRIGHT ROWS-95x10, 95x8, 100x8
Triceps WEIGHTED DIPS-25 lbs added each set...3 setsx10, 10, 8
KNEELING OVERHEAD CABLE EXT-90x12, 110x10, 110x10
Situps-3x50 reps
FRIDAY
Back PULLUPS-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps with 25 lbs added
BB ROWS-135x10, 185x7...slow contraction, 3 seconds
Biceps BB PREACHER CURLS-45x12, 65x10, 70x6...3 second contraction
DB PREACHER CURLS-30 lb DBx3 setsx10
DAMN that's an arm workout! Even I'm feeling that shit! great work today bro!
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Cap
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« Reply #39 on: June 16, 2007, 10:37:20 PM » |
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SATURDAY
CHEST FLAT DB BENCH-55x12, 65x10, 70x10 (working on good contraction and feeling the move again, will go heavier next week. Felt way too easy)
DELTS DB PRESS-65x8, 70x4 (shoulder started swaying so I stopped), 55x6
CABLE REAR LATERALS-30x3 setsx 10 reps
TRICEPS WEIGHTED DIPS+25 pounds-8 reps, 10 reps, 8 reps
KNEELING CABLE EXT-100x10, 110x10, 110x10
VBAR PRESSDOWNS-90x8 (shoulders took over so I stopped)
ABS SITUPS-50 reps, 30 reps, 20 reps
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Cap
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« Reply #40 on: June 17, 2007, 03:46:08 PM » |
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SUNDAY
LEGS Squats-135x10, 185x7, 185x6...ATG each rep, contract up
Giant set...ala Sarcev
Round 1 Hack squats 25 lb on each side: 10 reps...feet together, toes forward Smith Machine Squats-95 lbsx10 reps...wide stance, toes out Smith Machine Stiff Deadlifts-95lbsx10reps Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
Round 2 Hack squats 25 lb on each side: 10 reps...feet together, toes forward Smith Machine Squats-95 lbsx10 reps...wide stance, toes out Smith Machine Stiff Deadlifts-95lbsx10reps Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance BW Walking Lunges for 20 yds
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canadian_husker
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« Reply #41 on: June 17, 2007, 10:36:08 PM » |
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SUNDAY
LEGS Squats-135x10, 185x7, 185x6...ATG each rep, contract up
Giant set...ala Sarcev
Round 1 Hack squats 25 lb on each side: 10 reps...feet together, toes forward Smith Machine Squats-95 lbsx10 reps...wide stance, toes out Smith Machine Stiff Deadlifts-95lbsx10reps Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
Round 2 Hack squats 25 lb on each side: 10 reps...feet together, toes forward Smith Machine Squats-95 lbsx10 reps...wide stance, toes out Smith Machine Stiff Deadlifts-95lbsx10reps Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance BW Walking Lunges for 20 yds
how did your legs feel after compared to your regular leg day?
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Go Big Red!!!
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thewickedtruth
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« Reply #42 on: June 18, 2007, 04:21:48 AM » |
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how did your legs feel after compared to your regular leg day?
yeah no shit! give us the skinny man!
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Cap
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« Reply #43 on: June 18, 2007, 07:10:58 AM » |
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Well, after the initial ego blow of using virtually no weight I really got into it. It was hard as hell going ATG every rep non stop. Today my legs are dead as hell. Wicked, no 2 mile run today.  I would say that that was my most strenuous leg workout today. My legs started to hurt within hours of the workout which was new to me. I recommend trying it. I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least.
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Squishy face retard
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thewickedtruth
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« Reply #44 on: June 18, 2007, 07:51:09 AM » |
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Well, after the initial ego blow of using virtually no weight I really got into it. It was hard as hell going ATG every rep non stop. Today my legs are dead as hell. Wicked, no 2 mile run today.  I would say that that was my most strenuous leg workout today. My legs started to hurt within hours of the workout which was new to me. I recommend trying it. I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least. Yeah I feel ya. It's been two days and my legs are still sore from leg day.
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Cap
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« Reply #45 on: June 18, 2007, 05:43:06 PM » |
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MONDAY
BACK Pullup Pyramid-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 all with 25 lbs added
Power Cleans-135x5, 155x5, 155x5
BB rows-135x8, 185x6, 185x8
Pulldowns-125x12x3 sets
BICEPS Olympic BB Preacher curls-45x12, 65x10, 75x5
DB Preacher curls- 30lbsx3 setsx12
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canadian_husker
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« Reply #46 on: June 18, 2007, 08:46:49 PM » |
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Well, after the initial ego blow of using virtually no weight I really got into it. It was hard as hell going ATG every rep non stop. Today my legs are dead as hell. Wicked, no 2 mile run today.  I would say that that was my most strenuous leg workout today. My legs started to hurt within hours of the workout which was new to me. I recommend trying it. I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least. was the gym empty? i guess doing most of it on the smith machine helped. my gym is so small, it would have to be totally empty to be able to move from exercise to exercise
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Go Big Red!!!
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« Reply #47 on: June 19, 2007, 06:13:53 AM » |
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was the gym empty? i guess doing most of it on the smith machine helped. my gym is so small, it would have to be totally empty to be able to move from exercise to exercise
Both actually. I did the free weight squats and then went into the giant set. I figured doing most on the Smith Machine would be good because there is only one power rack and people have to do their BB curls you know.  Honestly, I can see why they use light weight and some Smith machine moves when doing this. Not easy at all. When I get more advanced with it I will try to go more free weight. Edit: 12:00 min for 2 miles this morning.
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« Reply #48 on: June 19, 2007, 03:43:49 PM » |
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Pullup Pyramid-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 all with 25 lbs added
So how does this work exactly? I see you did it in your last workout as well, do you have a link i could read mate  .
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Cap
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« Reply #49 on: June 19, 2007, 03:50:13 PM » |
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So how does this work exactly? I see you did it in your last workout as well, do you have a link i could read mate  . http://www.military.com/NewContent/0,13190,Smith_072304,00.html17 dead hangs with ease because of it. Enjoy the read. Another pyramid that a buddy did which he said added 60 pounds to his bench. SS pushup and situps. 20 down to 1. 20 pushups, 20 sit ups, 19 pushups, etc all the way down to 1. First time I did it I made it down to 10. Great workout.
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Squishy face retard
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