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benchthis
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« on: April 05, 2009, 03:42:57 PM » |
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starting weight 268 at about 18% bf  day one shoulders and traps full warm up dumbbell press (4 sec ascending 2 sec contraction 4 seconds descending) work set 100lbs x 7 reps behind the neck barbell press (2 sec ascending 2 seconds contraction 4 seconds descending work set 155 x 8 reps side laterals triple drop set 45 x 8, 35 x 6, 25 x 4... (2 sec ascending 2 seconds contraction 4 seconds descending) db raises to the front double drop set 40 x 8, 30 x 5 cable side laterals 30 pounds x 7 reps 3 forced reps (4 sec ascending 3 sec contraction 4 seconds descending) pull downs to the forehead 150lbs x 7 reverse pec deck 150 x 7 trap machine rest pause 15 sec 4 plates a side x 15, 8, 4.... never knew how hard HIT really is...8 sets for shoulders and i couldnt lift my arms... and i used pussy weight  tomm... LEGS  |
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benchthis
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« Reply #1 on: April 06, 2009, 06:09:09 AM » |
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sunday night conditioning 600 yard warm up run 400 yard sprint -100 yard walk 300 yard sprint - 200 yard walk 200 yard sprint - 300 yard jog 100 yard sprint - 400 yard run 600 yard slow pace jog cool down fuck im out of shape tomm. 40 x 40's stride |
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benchthis
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« Reply #2 on: April 06, 2009, 06:15:15 AM » |
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picture taken last week me at 265 6'1" repped it 7 times  pic from a few months ago  more to come when i get leaner  |
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benchthis
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« Reply #3 on: April 06, 2009, 09:15:51 PM » |
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LEGS  WARM UP SQUATS WORKING SET OFF 2 INCH BOARD ASS TO FLOOR TO ABSOLUTE FAILURE 455 X 7 DROP SET 315 X 10...10 SEC REST X 3 REPS HACK SQUATS 4 PLATES A SIDE X 7 REPS 3 FORCED 3 NEGATIVES LEG EXTENSIONS MAX X MAX LOL SLDL 275 X 7 LEG CURLS FULL STACK X 8 REPS SEATED CALVES 4 PLATES DROP SET 3..2..1.. X MAX REPS DONE  |
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benchthis
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« Reply #4 on: April 06, 2009, 11:02:18 PM » |
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BTW FUCK THOSE 40'S MAYBE TOMM
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Stubborn
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« Reply #5 on: April 06, 2009, 11:13:56 PM » |
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Some good numbers there, bench!
This should be a good log.
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ripitupbaby
Pros
Getbig V
Gender: 
Posts: 6990
2010 Olympia Pro Powerlifting Champ
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« Reply #6 on: April 07, 2009, 04:13:35 AM » |
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Sweet, another log! Pics and vids are always appreciated!!  |
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benchthis
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« Reply #7 on: April 07, 2009, 11:45:00 AM » |
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Sweet, another log! Pics and vids are always appreciated!! dito  |
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benchthis
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« Reply #8 on: April 07, 2009, 09:13:34 PM » |
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chest workout... long day... as some of you know im a nursing student and a cheerleader like i said i used to play football but injurys kept me from playing... anyways chest workout after warm up 315 x 7... perfect reps 4 seconds descending, 3 static , 3 contraction drop set 275 x 7 perfect reps neck presses 225 x 10 pec dec 1/2 stack x 15 + static hold on last one for about 10 sec dips x failure (21) long day didnt feel i was all there but i tried to get in done  school and cheerleading practice get me tired |
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Stubborn
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« Reply #9 on: April 09, 2009, 01:04:51 PM » |
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Cheerleading? Seriously? Do those guys get as much tail as I imagine?  |
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benchthis
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« Reply #10 on: April 11, 2009, 12:31:35 PM » |
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HAVENT POSTED SINCE TUESDAY... I WENT ON A PILGRIMAGE HIKE 40 MILES WHICH TOOK ME 14 HOURS TO COMPLETE MY WHOLE BODY IS IN PAIN MY FEET HAVE BLISTERS EVERYWHERE AND IT HURTS TO WALK... GOING TO TRY AND PICK UP WHERE I LEFT OFF TOMM BUT MOST PROBABLY TILL MONDAY |
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benchthis
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« Reply #11 on: April 13, 2009, 07:33:11 PM » |
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ok well back on the gym decided to follow something similar to dorain since it works for me
after warm up
bench press workset
385 x 2, drop set, 315 x 5, 225 x 5
incline smith machine bench press
315 x 5..+ 3 forced reps
preacher curls
105 x 5 .. drop set 95 x 8
machine preacher curls
full stack x 8
incline machine bench
full stack x 8
straight barbell curls
135 x 8
tomm legs
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benchthis
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« Reply #12 on: April 13, 2009, 08:42:57 PM » |
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weighed in a a lean 260 |
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tonymctones
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« Reply #13 on: April 13, 2009, 10:00:52 PM » |
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good numbers man, especially on the squats
what are you doing to lean out, diet wise?
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benchthis
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« Reply #14 on: April 13, 2009, 10:26:25 PM » |
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good numbers man, especially on the squats
what are you doing to lean out, diet wise?
i never been able to nail my diet.. with school and all... so basically 40 min cardio after lifting and just eat whatever i want but in moderation and by whatever i mean clean food no junk food nor fast food but real food if i cut carbs i tend to lose weight muscle and strength real quick |
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tonymctones
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« Reply #15 on: April 14, 2009, 09:19:47 AM » |
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i never been able to nail my diet.. with school and all...
so basically 40 min cardio after lifting
and just eat whatever i want but in moderation
and by whatever i mean clean food no junk food nor fast food but real food
if i cut carbs i tend to lose weight muscle and strength real quick
sounds alot like me, id always quit dieting after about 2 weeks b/c i saw a drop in strength ive been sticking with it this time but havent really seen a drop in strength just yet. |
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benchthis
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« Reply #16 on: April 14, 2009, 10:59:57 PM » |
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legs...
went to the gym and a good buddy of mine was there hes an olympic lifter and wanted me to do front squats with him while i didnt do "hit" i got in a good workout none the less
front squats
135 x 15
225 x 5
275 x 5
315 x 5, 3, 3,
225 x 3, 3, 3,
some leg extensions hit style
one legged leg press high reps for knee support 4 plates a side x 50s per side 10 reps per side until 50 total set complete
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benchthis
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« Reply #17 on: April 15, 2009, 11:51:18 PM » |
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shoulders smith machine after warm up 285 x 8 perfect reps last rep hold @ peak contraction laterals 30lbs rest pause 12, 8 , 4 hammer press double plate 12 reps going to start my diet tomm.. so expect to see diet along with training |
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haider
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« Reply #18 on: April 15, 2009, 11:58:31 PM » |
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holy shit dude, you're strong! |
follow the arrows
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benchthis
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« Reply #19 on: April 17, 2009, 11:19:10 PM » |
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after much research im going to be giving max ot a go at hit starting with legs tom...
took two days off to rest up for it so expect an update tomm
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tallgerman
Time Out
Getbig IV
Gender: 
Posts: 1397
I love myself a lot.
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« Reply #20 on: October 25, 2010, 11:34:15 PM » |
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keep it going!
bench is I guess the metric most can see as determining progress
or military
perhaps mile time
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tallgerman
Time Out
Getbig IV
Gender:
Posts: 1397
I love myself a lot.
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« Reply #21 on: November 13, 2010, 06:21:48 AM » |
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hows hit
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tallgerman
Time Out
Getbig IV
Gender:
Posts: 1397
I love myself a lot.
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« Reply #22 on: November 24, 2010, 07:04:32 PM » |
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hit workin or naa?
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heycomedy
Time Out
Getbig II
Posts: 180
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« Reply #23 on: August 05, 2011, 07:21:52 PM » |
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gains?
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capitalism baby!
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