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MisterMagoo
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« Reply #50 on: February 02, 2008, 03:20:37 PM » |
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whoops. missed a day.
THURSDAY - squat day
box squats: double-cinched purples, box at parallel
135x5
185x5
225x5
275x5
315x3 (belt on)
365x2
385x1
405x1 - absolutely putrid form, but i believe that's about 120 pounds at the top so... not THAT bad.
olympic squats - super light. hard to do with flat-soled shoes
135x15
225x10
225x10
squat press machine - goofy machine, but GREAT at the same time
400x15
600x15
600x15
600x15 - estimation on pounds, i don't know what the carriage weighs
SLDL - no box, no belt
225x12
225x12
245x8
SATURDAY - bench assistance
close-grip bench:
135x15
185x10
225x5
275x6
275x5
military press: full ROM, standing, no leg drive
135x6
135x6
135x6
135x5
machine row: another goofy machine, takes very little weight to get difficult.
90x12
90x12
90x12 - i told you, very little weight.
pullups: parallel grip
2x12
rear DB raises:
37.5x15
37.5x15
37.5x15
ez bar curls:
75x12
125x10
125x10
95x15
overhead extensions: ez bar
95x12
95x15
weight: 233
notes: i definitely crank up the reps for assistance, but i think it works for me. only on isolation-type assistance, which is why most of my presses stay in the 3-6 rep range. the close-grip surprised me, but i was damn happy with it.
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columbusdude82
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« Reply #51 on: February 02, 2008, 05:01:40 PM » |
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Damn, you are strong! Good job, MisterMaggott!!!
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MisterMagoo
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« Reply #52 on: February 04, 2008, 07:42:50 PM » |
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Damn, you are strong! Good job, MisterMaggott!!!
lol, thanks man.  MONDAY - pull day deadlifts: actually went for it this week. 135x5 225x5 315x3 405x3 - all beltless and off a block. felt like shit 455x1 - even worse. got rid of the block after this. 455x1 455x1 - finally, getting back into the swing of things 495x1 505x1 - considering i felt like absolute ass, not that bad. rack pulls: controlled reps, below the knee, paused each one 225x10 315x8 405x6 405x6 pendlay rows: 135x10 185x8 205x6 205x6 BB shrugs 315x12 405x15 455x10 455x10 - tweaked my knee a bit weighted decline crunches: 10x12 30x10 30x10 30x8 - used a medicine ball, and actually kept it near my head so i had to lift it, instead of doing what most do and putting it on my belly calves: 230x15 230x15 230x15 230x15 - not much rest here, just a random calf machine weight: 232 notes: i'm so surprised i hit 505. when i got 455 i thought that was my limit, i just felt like total and complete shit. back to good mornings for a few weeks now. |
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MisterMagoo
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« Reply #53 on: February 05, 2008, 09:40:37 PM » |
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felt like absolute ass today.
TUESDAY - bench
bench: with a pause
135x8
185x5
225x5
275x3
315x1 - i thought i could hit heavy singles, maybe 350 or so.
335x1 - AWFUL, ass came up
335x1 - still bad
315x3
225x15 - touch and go, fast stuff
feet-up bench: pec stress
135x10
185x9
185x8
185x8
shoulder press - in the rack, with a full pause on the pins at shoulder-level
135x7
135x6
135x6 - this is hard shit
pullups:
3x10
pulldown machine - plate-loaded
130x13
220x10
220x10
reapers - the sebastian burns shoulder idea, somewhere between a front raise and an upright row
45x12
50x10
60x10
60x10
concentration DB hammer curls - leaned on the rack, not using my knee
45x10: each arm
50x10
60x10
60x10
flyes - small incline
40x10
40x10 - hurt my chest
weight: 233
notes: i'll bet if I didn't feel like death I"d have done better. I slept maybe 5 hours or so last night and felt like a zombie all day. bleah. drunk as i type this.
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thewickedtruth
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« Reply #54 on: February 06, 2008, 07:47:27 AM » |
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nice lifting dude! DAMN!
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columbusdude82
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« Reply #55 on: February 06, 2008, 07:49:37 AM » |
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nice lifting dude! DAMN!
Agreed. I can't move most of those weights... |
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thewickedtruth
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« Reply #56 on: February 06, 2008, 07:55:08 AM » |
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Agreed. I can't move most of those weights...
not only that but his volume makes me sick! Just reading it makes me want to puke! HAHA i'd have a fucking coronary if I did half that! |
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ripitupbaby
Pros
Getbig V
Gender: 
Posts: 6990
2010 Olympia Pro Powerlifting Champ
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« Reply #57 on: February 06, 2008, 08:25:59 AM » |
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Magoo, are you sick?  |
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The Squadfather
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« Reply #58 on: February 06, 2008, 08:43:27 AM » |
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that's really not all that much volume but he does do A LOT of diferent movements per workout, looks like a Brian Siders type of routine.
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MisterMagoo
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« Reply #59 on: February 09, 2008, 11:19:48 AM » |
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that's really not all that much volume but he does do A LOT of diferent movements per workout, looks like a Brian Siders type of routine.
haha, that's the funny part. i love variety, and i love lifting. one reason i switched to PL is because lifting is fun again, trying to do "light" shit and "control" the weight never worked. sorry rip! i was busy, forgot to update the journal. i'm back though. THURSDAY - squats squats: free bar again, felt like trying a 1RM. full depth, below parallel. 135x10 225x8 315x3 365x3 - belt on here 385x1 405x1 425x1 - PR since i dropped all the weight. it was actually pretty easy, i had 440 in me, but didn't feel like chancing it. i'd rather a confident 425 than a shitty 440. pause squats: no belt 135x5 225x5 275x5 285x5 285x5 walking lunges: went the full way across one section of the gym and back for each set. probably 10 reps per leg each way. 135 135 135 - i felt like i was gonna die on this one. GHRs: 50 - again, i went until i hit 50 reps. four sets, first two of 15, one of 12, one of 8 just to round it out. hams are STILL aching. calves and abs random - just some work to get the calves and abs worked. nothing serious. weighted crunches, etc. weight: 231.5 notes: dude, SF. you would have fucking LOVED this. while i was doing the lunges, this fucking dingbat was boxing in front of the mirror at the far end of the gym (i'd have to take a picture to explain how the gym's set up). anyway, he's about 160 soaking wet, acting like a UFC superstar. REALLY going at it. meanwhile he's right in my path while i'm doing the walking lunges and as i'm getting closer, i can see that he sees me. now keep in mind i look like a retard when i lift. i wear a skullcap, sleeveless shirt, etc. i'm not huge, but hey, i'm in the 230s, 6'2", i've got the tattoos, i realize that i don't look friendly at all. add in how pissed off i am at the fact that i'm doing lunges and i probably looked like i was gonna kill someone. so i get up close and when i'm just about to run into this kid i go "don't knock me out there, BRAH", and then finish my lap. no joke, that was the end of it. he seriously stopped his bullshit "MMA workout" for the day. it was pretty righteous. |
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haider
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« Reply #60 on: February 09, 2008, 11:33:15 AM » |
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Nice squats, brah What's the stance, grip-width, etc on these? Are the pause squats for hypertrophy or are u using these for PL benefit? Agreed about the crankiness when doing something like lunges, u don't even wanan be looked at the wrong way. High rep calf exercises make me feel the same way. Is there a GHR' setup at your gym? I do these in almost the same [ghetto] setup as layne norton and these fvckers are HARD man! |
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The Squadfather
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« Reply #61 on: February 09, 2008, 11:38:43 AM » |
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hahahhaa, good stuff Magoo. |
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ripitupbaby
Pros
Getbig V
Gender:
Posts: 6990
2010 Olympia Pro Powerlifting Champ
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« Reply #62 on: February 09, 2008, 01:21:14 PM » |
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Good stuff for sure! You said earlier that you were feeling bad...that's why I was wondering if you were sick. It's been going around like crazy, I was sick for most of January. I do GHR's backwards on the seated calf raise machine. I use a bodybar like I stick to help myself up since I am not strong enough to do them on my own yet.  |
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MisterMagoo
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« Reply #63 on: February 09, 2008, 01:23:14 PM » |
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haidar, yeah it's for PL. working on my explosiveness at the bottom. i have a sticking spot about 3/4 of the way up so i'm training speed to get through it as opposed to just stretch/reflex. and yeah, we have a GHR setup. at over 230, unless i had some massive hams there's no way i'd do them that weird way. certainly not sets of 15. without the unit i just do pull-throughs or more stiff-legs. rip: i haven't been sick, just haven't been able to sleep for some reason. a few nights in a row of 5-6 hours and i was just dead on my feet in the gym. maybe i had something but didn't realize it, but i'm back on track now, fortunately. SATURDAY - bench assistance close-grip bench: didn't feel like going ultra heavy. i also tried the ben white stance (feet close, toes way out), helped my ass stay down. 135x12 185x8 225x5 275x3 295x4 235x10 push press: i suck at these. 135x6 155x6 165x5 standing behind-the-neck: 135x6 135x6 bb rows: underhand grip 135x12 225x12 235x10 235x12 pullups: 3x10 DB incline extensions: not sure what to call these. 2 DBs, incline bench, tap your shoulders, etc. 30x10 40x10 50x9 alternating DB curls: 50x10 55x10 55x8 high-pulley curls: 25x12 25x12 pushdowns: just to get the blood flowing: 85x15 85x20 weight: 232 notes: all right, i'm getting another tattoo so no real notes here, gotta get moving. good workout, i'd say. fixing my form always seems to help, i'm working on getting my lats more involved. plus i finally have some REAL chalk instead of that "comes in a shaker bottle" bullshit. felt good to be able to get a real grip again.  |
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MisterMagoo
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« Reply #64 on: February 11, 2008, 06:51:13 PM » |
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right on.
MONDAY - pull day
good-mornings:
135x10
225x8
315x5
365x3 - belt on
405x2 - 2nd rep was TERRIBLE. i lost my balance and it was just shitty all around.
405x1 - much better.
pulls off a plate: no belt, standing on a 100lb plate, pause on the floor between all reps. idea here was speed.
135x5
225x5
315x5
365x3
405x3
405x3
low box squats: again, no belt, going unnecessarily deep.
225x6
225x6
245x6
245x5
DB shrugs: no straps here.
120x20
120x20
120x12
80x15
GHRs:
a lot - no idea the exact reps, i just did a bunch of sets.
decline crunches: severely low decline, nearly inverted.
8
20x8
20x6
20x6 - i used a 20lb barbell and held it against my collarbone like doing a front squat. absolutely awful.
weight: 229
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haider
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« Reply #65 on: February 12, 2008, 02:02:43 PM » |
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Dude, SICK GM's bro. I wanna see a video of these. I know about those low box squats man, these effers are pretty hard. Nice work.
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MisterMagoo
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« Reply #66 on: February 12, 2008, 03:08:04 PM » |
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Dude, SICK GM's bro. I wanna see a video of these. I know about those low box squats man, these effers are pretty hard. Nice work.
i'll see what i can do. i actually borrow a camera when i do the vids and i'm not in pittsburgh, so it might be a little while. maybe i'll get the 455 on tape! TUESDAY - bench flat bench: all reps paused 135x8 225x5 275x3 315x1 335x1 350x1 - BOO YAH! 315x2.5 bench 30's: 135x30 135x30 incline bench: light stuff to get the pecs stretched and whatnot 135x12 185x8 185x8 185x6 pulldowns: parallel-grip wide handle. 180x12 190x12 200x10 200x10 pullups: 2x10 DB shoulder press: 70x12 80x8 80x6 - totally toast by this point DB upright rows: 30x12 37.5x12 37.5x12 37.5x12 hammer curls: 35x12 45x10 55x10 55x10 35x15 - simultaneously cable crossovers: 45x15 45x15 45x20 - light stuff. weight: 231 |
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tonymctones
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« Reply #67 on: February 12, 2008, 11:14:46 PM » |
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damn magoo good weights on the deads...what are glute-ham raises?
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thewickedtruth
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« Reply #68 on: February 13, 2008, 07:43:16 AM » |
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350 man you're about to be smoking my ass on the bench! I work with 360 today...dear god I hope I get it up no problem lol
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MisterMagoo
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« Reply #69 on: February 14, 2008, 01:50:36 PM » |
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350 man you're about to be smoking my ass on the bench! I work with 360 today...dear god I hope I get it up no problem lol
haha, i got these short arms, it helps. still if i have you by even 50 pounds on the bench you'd have me by, oh, 150 on the deadlift and 100 or so on the squat. gimme time, i'll get there! THURSDAY: squat day box squats: double-cinched purples, box slightly under parallel. 135x5 225x5 315x3 365x2 - belt on 385x2 - felt like shit. 385x1 385x1 zercher squats: decided to try 'em. off of a pin above knee height, putting my hips a good bit under parallel at the bottom of the lift. 135x3 185x3 225x3 275x1 - belt on 315x1 335x1 365x1 - jeezus these things hurt. 375x0 - i ALMOST had this bastard, but my arms uncurled and i dropped the bar.  squat press: a leg press machine, good stuff. 400x12 - i'm excluding the carriage weight. 490x12 580x12 670x12 670x12 GHRs - quest to 50 again with just enough rest to let my legs deflate. 15 15 10 12 abs - weighted decline crunches again body x 10 20x8 35x6 35x6 weight: 233 notes: i was really surprised by the zerchers. didn't think i'd get that at ALL. that's a fun lift though, i think i'll keep it up.  |
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The Squadfather
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« Reply #70 on: February 14, 2008, 02:08:52 PM » |
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i always wrapped the crook of my elbows with a towel on Zerchers, Zach, it's a lot more comfortable, but like you 365 is all i ever worked up to, abs used to get SORE AS FUCCK the day after those.
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MisterMagoo
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« Reply #71 on: February 14, 2008, 04:05:13 PM » |
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i always wrapped the crook of my elbows with a towel on Zerchers, Zach, it's a lot more comfortable, but like you 365 is all i ever worked up to, abs used to get SORE AS FUCCK the day after those.
i might try that next time. i'll tell you, it's hurting like fucking crazy right now. |
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The Squadfather
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« Reply #72 on: February 14, 2008, 06:03:23 PM » |
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i might try that next time. i'll tell you, it's hurting like fucking crazy right now. yeah holding 350-400 pounds in the crook of the elbows is gonna hurt even if you're Bill Kazmaier, the towel helps A LOT, the key on these is to try to keep your torso as upright as possible, one of the best exercises there has ever been for building the deadlift especially and the regular squat to a little lesser degree. |
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MisterMagoo
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« Reply #73 on: February 16, 2008, 02:35:57 PM » |
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SATURDAY - bench assistance
close-grip bench:
135x10
185x10
225x8
275x3
300x3
300x3
standing behind-the-neck press:
135x6
145x5
135x6
135x6
incline close-grip:
135x10
185x8
185x6
pullups:
3x10-12 - overhand, wide grip
2x10 - underhand, close grip
rear DB raises:
40x12
40x12
40x12
barbell curls: straight bar
45x12
65x12
85x10
85x10
JM presses kinda: no idea what to call 'em. partial rep, close grip, over the teeth.
95x12
115x12
115x12
weight: 232
good stuff.
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thewickedtruth
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« Reply #74 on: February 18, 2008, 07:50:41 AM » |
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JM presses kinda: no idea what to call 'em. partial rep, close grip, over the teeth.
weight: 232
good stuff.
HAHA yeah as long as it's over hte teeth and not behidn the teeth... first attempt with 225 for me and it was damn close!  |
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