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Author Topic: Giving it another go  (Read 26685 times)
11venthhour
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« Reply #150 on: August 31, 2009, 09:05:23 PM »

deload week
squats
bar warm up
135 warm up
185x5
215x5
235x5
255x5
135x10

15 minutes of cardio

i ran out of time today but i didn't want to throw my week off, so i squeezed a work out any who. went ok but i wish i had more time.
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11venthhour
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« Reply #151 on: September 02, 2009, 04:41:18 PM »

dead load bench

warm up on the incline
bar
95x10
135x10

flat
185x5
205x5
225x8

skull crusher super setted with curls of the same weight
55x10
75x10
95x10

15 minutes on the elliptical. i had to wait so long for the bench it cut into my cardio.
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splinterhands
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« Reply #152 on: September 02, 2009, 06:09:42 PM »

how is your progress going?

I think you said it best with................. Cry                             Grin
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11venthhour
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« Reply #153 on: September 03, 2009, 05:13:02 PM »

I think you said it best with................. Cry                             Grin

as long as your consistent!
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11venthhour
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« Reply #154 on: September 03, 2009, 05:20:05 PM »

7 rounds of tabata on the elliptical
15 minutes of the treadmill
some ab work
still fat Angry
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11venthhour
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« Reply #155 on: September 05, 2009, 01:14:33 PM »

work out

dead lift
135x8
225x8
275x5
295x5
315x5

bench for speed
155x3x5
185x1
205x1
225x1
245x1
265x1

shoulder press
95x10
115x8
135x8
155x4

time to get ready for a wedding!
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splinterhands
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« Reply #156 on: September 05, 2009, 05:23:39 PM »


time to get ready for a wedding!

 Cry
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11venthhour
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« Reply #157 on: September 08, 2009, 08:32:19 PM »

Cry

not mine Grin
i already did that Cry
but things are great 5 years in, so i figure in a year or 2 she will get tired of my antics or my fatness and leave me so that always exciting!
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11venthhour
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« Reply #158 on: September 08, 2009, 08:38:18 PM »

squats

squats
no bar stretches
bar warm up
135x5, paused at the bottom
225x5
275x5
295x5
315x6

laying down ham curl
100x10
110x10
120x7

seated calf raises
45x10
90x7
90x8

ab work


well i had a weekend of drinking and debauchery so i did not weigh my self. i will weigh myself this weekend. the gym was closed on monday. i hit all the reps at 315 pretty deep, so i happy for once. i laid off the the box squats this week because i am trying to lighten the load on leg day to see if it will help with my back day, so i shall see.
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11venthhour
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« Reply #159 on: September 09, 2009, 07:32:12 PM »

bench day

bar warm up
95x10
135x?
185x5
235x5
250x5
265x7, rep PR!

CG bench
175x8
175x7
175x6

DB tricep extensions
80x8
90x7
100x8

shrugs, from the floor because someone was curling with the bar and 2-2.5 lbs plates Angry
135x10
225x10
275x8
325x8

rear lateral supersetted with 50lbs DB curls
10x10
15x8
15x8

i am stoked i hit the 265x7!

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splinterhands
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« Reply #160 on: September 10, 2009, 03:53:47 AM »

265x7!

 Smiley
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11venthhour
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« Reply #161 on: September 10, 2009, 03:32:58 PM »

Smiley

thanks! hows your bench coming along?

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11venthhour
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« Reply #162 on: September 10, 2009, 03:34:24 PM »

cardio
tabata light, i lowered the resistance so i could get all 8 rounds Undecided
15 minutes of some vigorous walking on the treadmill
4 sets of leg raises
towel thrown in

still fat
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Stubborn
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Who wants a mustache ride?


WWW
« Reply #163 on: September 10, 2009, 04:01:29 PM »

vigorous walking
Grin
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splinterhands
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« Reply #164 on: September 10, 2009, 05:25:00 PM »

thanks! hows your bench coming along?

I guess ok.  I still can't quite get 300 though.  I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy Smiley) and I've spent a few days recouping so I'll be ready to go heavy again Monday.
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11venthhour
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« Reply #165 on: September 10, 2009, 10:27:15 PM »

Grin


someone has to do it!
I guess ok.  I still can't quite get 300 though.  I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy Smiley) and I've spent a few days recouping so I'll be ready to go heavy again Monday.

i don't think it is laziness he was talking about. just training smarter! now my log is a log of a lazy man!
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Zach Trowbridge
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« Reply #166 on: September 10, 2009, 10:47:06 PM »

someone has to do it!
i don't think it is laziness he was talking about. just training smarter!

Bingo.
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11venthhour
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« Reply #167 on: September 12, 2009, 03:53:43 PM »

dead lift

135x10
225x8
275x3
325x5
350x5
370x6 or 7

SLDL
185x8
205x7
225x6

under hand pulls down
5 sets of various weights and reps

overhand pull downs
110x8
150x8
190x6

DB bicep curls
40x8
50x6
50x4 - 40x4 - 30x4


deadlift went great  considering the lack of sleep and getting off of a 12 hours night shift. after the SLDL i could not bare to do bent rows, i was beat!
still no sleep Huh
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splinterhands
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« Reply #168 on: September 13, 2009, 07:44:12 PM »

considering the lack of sleep and getting off of a 12 hours night shift.

Did you do all that AFTER you worked all night???  Shocked

Good deadlifts and damn good SLDL's!
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Geo
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« Reply #169 on: September 13, 2009, 08:24:02 PM »

dead lift

135x10
225x8
275x3
325x5
350x5
370x6 or 7



11thhour is a powerful man that's probably lying about that 7th rep...
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splinterhands
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« Reply #170 on: September 14, 2009, 05:52:13 PM »

11thhour is a powerful man that's probably lying about that 7th rep...

 Grin Grin Grin  He did say "or."
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11venthhour
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« Reply #171 on: September 14, 2009, 05:55:58 PM »

Did you do all that AFTER you worked all night???  Shocked

Good deadlifts and damn good SLDL's!

thanks man!

11thhour is a powerful man that's probably lying about that 7th rep...

11venthhour is fat guy with belly leverage that doesn't know how to count and is probably lying about the 7th rep Grin
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11venthhour
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« Reply #172 on: September 14, 2009, 05:58:13 PM »

squats

bar warm up
135x8
185x5
235x3
295x3
310x3
330x5

laying ham curl
110x8
120x8
130x6

standing cal raises
130x10
150x0
170x10


today went great. i felt good, and slept!
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11venthhour
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« Reply #173 on: September 17, 2009, 02:15:39 PM »

bench

bar warm up
95x10
135x8
185x5
225x5
245x3
265x3
285x5

floor press
135x5
155x5
175x5
195x5
215x4

DB tricep extensions
80x8
90x8
100x6

shrugs
135x10
225x8
315x8
365x4 - 315x4 - 225x4 - 135x6 (strip set)

DB rear lateral
15x10
20x8
25x8

DB curls
30x8
40x8
50x8
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splinterhands
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« Reply #174 on: September 18, 2009, 05:40:29 PM »

DB tricep extensions
80x8
90x8
100x6

 Shocked Shocked Shocked Shocked Shocked

Did you mean barbell extensions?  Or do you use one dumbell with two hands?

bar warm up
95x10
135x8
185x5
225x5
245x3
265x3
285x5

Strong benching!  I went back and looked at your training and you've gotten quite a bit stronger just since March.  How much do you weigh now?
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