|
11venthhour
|
 |
« Reply #50 on: April 28, 2009, 04:35:13 PM » |
|
40 min cardio while watching IFSA strongman, thats all.
|
|
|
|
|
|
11venthhour
|
|
« Reply #51 on: April 29, 2009, 04:44:34 PM » |
|
chest
bench
135x10
185x10
225x5
265x5
rack press
225x3
245x3
265x3
285x1
behind the head DB tri cep extensions
80x10
95x8
110x8
shrugs on hammerstrength
180x12x3
rear delt on the pec deck
90x10
110x10
110x6
DW dips
3 sets of 10
i got the 265 but i had a spot on the lock out. i only had 2 eggs and a muffin before working out because i was in a rush so i felt hungry by the time i got to the gym. other than that it was a good work out. i just felt kind of weak the entire work out. diet is going well, but its taking a toll on my strength.
|
|
|
|
|
|
11venthhour
|
|
« Reply #52 on: May 01, 2009, 01:40:57 PM » |
|
back
dead lift
135x10
225x10
315x5
390x4
lat pull down, underhand grip
135x10
150x10
165x6
hyperextensions super setted with crunches
DB curls
30x10
40x8
50x8
BB curls pre set weight
3 sets i am not sure what the weight was, the 3 heaviest they had but they were not that heavy
i did not feel like it today. i didn't sleep, and i have to go back to work in the early in the evening. the dieting is going well, not perfect yet but its getting pretty good.
next month i am going for a 3 reps instead of 5 because i am going to switch to a bodybuilding routine for the summer before going into a 16 week powerlifting prep for the next lift in nov/dec.
|
|
|
|
|
|
11venthhour
|
|
« Reply #53 on: May 02, 2009, 08:23:02 AM » |
|
presses bench for speed 155x3 175x3 195x3 215x3, not so fast 225x8, not fast at all but working on using ME on lighter weights inside grip 185x8 205x4 135x10 DB incline bench 55'sx10 70'sx8 85'sx7 dip machine 330x10x3 hammer strength shoulder press 140x10 160x8 180x8 shrugs 135x12 185x12 225x12 i felt great today. i bit off a little more than i could chew with the inside grip so i had go back to 135, smeh. well off to some protein and carbs, can't miss the anabolic window  |
|
|
|
|
|
11venthhour
|
|
« Reply #54 on: May 04, 2009, 07:48:52 PM » |
|
legs
squats
135x12
185x12
225x10
275x5
315x1x5
front squats
135x10
185x6
SLDL, over hand grip
135x10
185x10
235x8
leg curls
3 sets, i didn't really look at the weight
leg press
4 plates a side for 8
6 plates a side for 8
hyper extensions 3 sets
i felt good until the 315. it just didn't feel right tonight. so i took some singles. all but one was good. i think i am going start just squatting in the ole chucks from now on. after that i just lost my focus. i was helping someone train legs so i had to think about where they were at and where i was at. just 3 more weeks till i max out. i think i am going to squat to a box till then. diet is going well, my waist is smaller, i dont know how much i weigh as of right now since i have been too lazy to buy a scale.
|
|
|
|
|
|
Stubborn
|
|
« Reply #55 on: May 04, 2009, 10:50:30 PM » |
|
Good work bro! Keep at it.
|
ツ
|
|
|
|
11venthhour
|
|
« Reply #56 on: May 05, 2009, 10:50:14 PM » |
|
Good work bro! Keep at it.
thanks man! cardio day, yeah  15 mins on the treadmill 15 min on a gazelle/elliptical type thing no will to live so i lifted weights standing calf raises 315x12 330x12 345x12 360x8 leg raises 4x12, man my abs are weak as shit hammer strength rows 45 a sidex10 90 a sidex10 135 a sidex8 180 a sidex2, man i gassed out this one! man i can't see how people can do endless cardio, it is so boring! well i am starting to tell i am dieting, i mean i am still fat but i can start to see some light at the end of the tunnel. tomorrow's bench, so by me typing this i am already phyching myself out, yeah  |
|
|
|
|
|
11venthhour
|
|
« Reply #57 on: May 06, 2009, 08:32:55 PM » |
|
bench day
bench
135x10
135x10
185x10
225x5
265x5
Floor press
135x3
165x3
195x3
225x3
245x7
DB tricep extensions
100x8
110x6
110x6
so i finally hit 265 on my own. i had a lift off and that was it. i felt like i still had some gas in the tank too. so 270 next week, and hopefully before the end of the month i will be able to get a legitimate 275x5 on my own! i cut out early because i had stuff to do. i am going to buy a scale this weekend, i feel lighter but that doesn't mean anything!
|
|
|
|
|
|
11venthhour
|
|
« Reply #58 on: May 07, 2009, 07:27:22 PM » |
|
i didn't want to do cardio day:
squats
135x3
185x3
225x3
275x1
315x1
rack pulls right below the knee
225x3
275x3
315x3
365x3
405x3
455x1
bent rows
135x10
185x8
225x4
underhand pull downs
135x10
150x8
165x5
hammer strength rows (weight per side)
70x10
95x10
120x7
i wanted to work on my squat form a bit. i still have some work to do. i am also noticing i am having flexibility issues keeping form keeping my form on heavier weights. so more stretching is in order! this work out typified this week, no direction at all. i guess its good to break the monotiny. diet is going well still no major pig outs lately.
|
|
|
|
|
|
11venthhour
|
|
« Reply #59 on: May 08, 2009, 06:16:26 PM » |
|
what ever day:
bench for speed
135x10
155x3
175x3
195x3
DB shoulder press
50x8
60x8
70x8
85x5
rear delt on the pec deck
100x10
110x10
120x10
BB shrugs
225x12
275x10
335x3, lost grip
hammer curls
30x12
40x10
50x6
BB curls
3 sets of different stuff and weight
seated dip machine
330x10
330x12
330x12
camered bar cable press down
200x10x2
not going to be able to work out this weekend so i kind of did a mess of things. it was a quick and pretty decent workout, nothing special. yeah after work tonight its the weekend!
|
|
|
|
|
|
11venthhour
|
|
« Reply #60 on: May 11, 2009, 07:57:43 PM » |
|
leg day:
squats
bar warm up
135x warm up
185x10
225x5
275x5
295x5
wide stance squat
135x8
155x8
175x8
front squats
135x8
155x6
175x5
seated leg curls
210x8
225x8
240x8
i took squats to the box for depth purposes. this hindered the amount of weight i could do because i have been relying on speed to snap out of the hole, which probably also attributed with some of the problems i have been having, but i can't go fast with the box. i have been working on my form and i am still finding issues. i have been leaning forward giving me the feeling of going deep enough when i am not going deep enough. i have also been popping out of the hole, in a good morning fashion, rather pushing through which explains the increased back pain i've had lately. so i know now that the 315 i did a couple weeks ago was not to depth, so i backed off the weight a bit so i could work on moving up again. i have one more training session before i try and max out.
all in all it was good workout. i am currently not feeling any back pain just some tightness but that is to be expected with squats.
|
|
|
|
|
|
11venthhour
|
|
« Reply #61 on: May 12, 2009, 08:14:50 PM » |
|
20 minutes of cardio, i couldn't take it anymore
standing calf raises
330x12
345x12
360x10
4 sets of rep out crunches
hammer curls
30s x 10
40s x 10
50s x 6
3 sets of pre set BB curls, all rep outs
i wanted a cardio and abs day but i couldn't stand to do anymore cardio. i really do not like the tread mill but the ellipticals there suck. so i threw some bi work since they suck and could always use work!
i think i may be down to about 217, yeah some loss, 19 more to go!
|
|
|
|
|
|
11venthhour
|
|
« Reply #62 on: May 13, 2009, 08:33:08 PM » |
|
chest day
bench
135x10
135x10, for speed
185x10
225x5
270x3, 225x6, 135x8
hammer strength bench, weight per side
45x10
70x8
90x6
115x3
tricep extension, DB behind the head
90x8
100x7
110x4
shrugs
185x12
225x10
275x7, lost my grip
rear delts on the pec deck
100x12
110x12
120x12
seated dip machine
330x8
330x7
330x12
shoulder press, hammer strength, weight is per side
45x10
70x10
90x6, failed on the 7th
i wasn't feeling it today. i could not push myself, but all in all it was still a good workout. i did some extra stuff because i am not sure of i will be able to make it this saturday. i felt like i could have gotten the 4th on the 270 but i just could not push myself today.
|
|
|
|
|
|
11venthhour
|
|
« Reply #63 on: May 14, 2009, 07:30:44 PM » |
|
back:
deadlift
135x10, SLDL for warm up
225x10
275x3
315x3
365x3
385x3
405x2
bent rows
135x8
155x8
175x8
some back machine, lat pull down thing
90 a side 3 sets for 6-8 reps
it was decent day today. i think if i would have skipped the 385 set i would have pulled more on the 405, maybe 1-2 more reps. this is cool because this is my old max and to pull it even for 2 is pretty cool. i looked back to the MD powerlifting site and it turns out my last dead was 405 and not 425, so its a pathetic lift, but at the same time i am showing some pretty decent progress. so if i keep at with this pace i may even hit 500 by the time the meet rolls around.
i took so long on the deadlift that i kind of ran out of time, also i did deads a day earlier because now my whole weekend starting tomorrow is getting booked, i guess its a good thing, smeh.
|
|
|
|
|
|
11venthhour
|
|
« Reply #64 on: May 18, 2009, 07:42:15 PM » |
|
leg day:
I was taking it a bit easy today. i just wanted to do some reps but nothing too serious. i got up to a single of 335. next week i will try and max out so i can set a routine up around that max. with the 335 going up pretty easy i think i have 365 in me. i had someone spot checking me on depth.
even if i hit 355 for now i don't think i have plateaued there, i still feel i can 400 before the year is out.
i am guesstimating my weight to be around 210. i hope to get my real weight next week and take some videos of my max attempts!
|
|
|
|
|
|
11venthhour
|
|
« Reply #65 on: May 19, 2009, 05:37:59 PM » |
|
chest day
bench
135x10
185x10
225x3
245x1
265x1
285x1
305x1
floor presses
135x10
185x8
225x5
seated dip machine
330x10
330x8
330x12
standing tricep extensions
200x10 3 sets
BB shrugs
185x10
235x8
285x5
rear delts on pec deck
110x10
130x6
130x6
i took some singles just to get ready for next week when i max out. it was a pretty good workout overall. nothing else really.
|
|
|
|
|
|
Stubborn
|
|
« Reply #66 on: May 19, 2009, 08:23:06 PM » |
|
Looks like things are going well. Keep it up!
|
ツ
|
|
|
|
11venthhour
|
|
« Reply #67 on: May 20, 2009, 12:51:44 AM » |
|
Looks like things are going well. Keep it up!
thanks man! |
|
|
|
|
|
11venthhour
|
|
« Reply #68 on: May 20, 2009, 08:36:58 PM » |
|
biceps?
alternating DB curls
20x12
25x12
30x10
35x10
40x8
45x6
BB curls
barx12
55x12
65x12
75x12
85x10
Prue set camered bar curls
60x12x3
rope curls
100x12
120x12
130x10
i knew today was going to be a quick one so i decided to do some arm work.
|
|
|
|
|
|
11venthhour
|
|
« Reply #69 on: June 01, 2009, 08:13:56 PM » |
|
well i moved this past weekend so no time for training.
i did get into the gym to max out a bit.
squat:355
well this didn't go as good as i thought it would. i videoed the lift and felt i had 20 lbs in me but my depth started to go higher with every max attempt. so i will keep it here for now and use this for my percentages for the summer work outs
bench:315
this went well. i almost didn't even try because it was late and there wasn't really anyone in the gym to spot me.
dead lift:435
this also went well. this is 30lbs over my max 3 months ago. i also videoed this, i will post videos some time this week.
so now i have my numbers for the summer and hopefully my workouts will become a little more organized. i weighed myself at the beginning of the move over the weekend, and i weighed 210. but now i have been on vacation for a week, i am sure things have changed. i looking for a gym this week, and hopefully by the end of the week i will ramp it right back up.
|
|
|
|
|
|
11venthhour
|
|
« Reply #70 on: June 04, 2009, 07:44:00 PM » |
|
just getting the bugs out day squat: 135xwarm up 185x5 205x5 225x5 245x5 275x5 bench 135xwarm up 185x5 205x5 225x5 245x5 265x3, i bumped the j hook going up and it threw me off a bit so i just racked deadlift 135xwarm up 225x5 275x5 315x5 365x4, i was gassed at this point so it was my first day in the new gym. i am going to a bally's now, cringe  . i wanted to get a work out in, because it has been about 2 weeks since my last real work out. i am feeling the bulge right now. but i am optimistic about the diet this time around, it was going pretty well for a couple weeks. i will have to get the cardio in this time. the only up side is that balleys has a shit ton of cardio equipment for me to complain about so maybe i will find the one that will magically make the fay go away! man every squat felt heavy. i was trying some set ups with the bench so i wanted to move ok weight, well for me. i was tired, and wanted to get them done. the gym was hot and i only got 3 hours of sleep, so blah. |
|
|
|
|
|
11venthhour
|
|
« Reply #71 on: June 08, 2009, 08:36:54 PM » |
|
squat
squats
bar warm up
135x12
185x12
225x5
275x5
box squats for speed
135x3
145x3
155x3
165x3
175x3, slow on the 3rd
185x2
195x2
205x2, slow all together
seated ham curls
90x10
120x10
150x10
standing calf raise
broken!!!!!!!!!!!!!!
well from here i stopped, this balleys sucked. so i cancelled my membership and will start a near by Y next monday. so this is a hitch in the plans but at least the Y will have decent equipment.
i finally weighed myself, and i am back to 220. i have 24 weeks roughly before the next competition so i hopefully will be able to lose the weight.
|
|
|
|
|
ripitupbaby
Pros
Getbig V
Gender: 
Posts: 6990
2010 Olympia Pro Powerlifting Champ
|
|
« Reply #72 on: June 09, 2009, 04:51:12 AM » |
|
Good plan. You would eventually get thrown out of the Bally's anyway. |
|
|
|
|
11venthhour
|
|
« Reply #73 on: June 09, 2009, 11:42:22 PM » |
|
Good plan. You would eventually get thrown out of the Bally's anyway. i don't guys find me as intimidating as they do you, so i think i would flown under the radar! even though they have already told me they do not allow chalk at the Y, but i will just bring bags of it in my pockets until i am invited to leave! |
|
|
|
|
|
11venthhour
|
|
« Reply #74 on: June 14, 2009, 07:37:21 PM » |
|
bench
135x warm up
inside grip for speed
145x3
155x3
165x3
175x3
reg grip for speed
175x3
175x3
185x3
195x3
incline DB
60x10
85x8
shoulder press
115x10
135x4, wtf?
DB rear laterel
10x10
15x10
20x10
dip machine
110x10
130x10
175x7
tricep push downs (no markings)
10 rep
10 reps
full stack 7 reps
DB curls
35x10
40x8
45x8
BB curls
65x8
75x8
85x8
shrugs
135x10
225x10
315x6, i had to change to an over under grip after 2 reps
lat pull downs to the mid chest
2 sets, no markings
well it was the first day in the new gym. it was ok, it will get the job done, but i will have to figure out my new flow i guess. it felt fast paced today, i got everything done in about an hour and i felt fresh so maybe some time off did me well. the only lift that was shit was the shoulder press, i failed on 135, i was pretty disappointed.
all the cables and machines had numbers but no weight markings, so i will either have to figure out what they are in lbs or remember the numbers.
|
|
|
|
|
|
