Shooter's Road to 500...then 600

[Cricket_Fire]

Good to hear the ribs are feeling better

I think a new plan for heavy benching might be in order; you probably aren't getting much benefit out of all the low-400's work in the shirt. You should get mono-hooks for your bench like Mike Turcherer

[Coke]

Great efforts in here man, numbers are huge.

[ShooterX]

October 29th - Boulders

Seated Pin Press - no back support, Nose Level -
135x4
155x3
175x3
195x2
205
215
200x2x2
175x2x2
155x2x2

CG Bench - Rev. Blue Bands -
225x6
315x6
365x3x3
315x2x2

Lyin EZ XT - 75x8x2, 75x4x4

- Great Workout, lotsa Volume.
- I dont think i can compete for a long time, so Im gonna try and get Strong and work on some Weak Bodyparts.

[ShooterX]

November 1 - BACK

BB Shrugs -
225x15
315x5
365x4
385x4
405x4
425x4

Cleans - 135x6, 155x4, 175x3, 195x2, 175x2
Neck Raises - 30x10x3
KB Hammer Curl - 30x10x3

Rack Pulls - 135x4, 225x4, 315x4, 405x4

- Good Workout, i think I like the Heavy Rack Pulls at the end with my Back already warmed up. Gonna push for a few small PRs in the Cleans and the Rack Pulls.

[ShooterX]

Nov. 2 - Bench -

Bench -
135x4
185x3
225x2
315x1
355x2

Shirt 1 Board - Single Ply Fury -
355x6
405x2
425x2

Band Pressdowns - 50 Reps

- Quick Workout before Dinner. Just trying to feel decent weights

[BULK_BOY]

October 29th - Boulders
- I dont think i can compete for a long time, so Im gonna try and get Strong and work on some Weak Bodyparts.


Excellent plan.

Team Lift More Weight ~!

[ShooterX]

November 5 - Back

DB Rows -
60x20x2
80x8
100x6
120x4
140x3x3
100x2x2

Fatman Pullups - 6/3/3/3/2/2
EZ Curl - 75x5x2, 95x3x2, 115x2x2

- Great Workout, I love Dumbell Rows. Went easy after warming up with High Reps.

[Cricket_Fire]

Upper back ftw! Solid workout there. How're things going?

[BULK_BOY]

DB Rows Rules!

[ShooterX]

I was thinking of you Derek when i did those Curls. You were kicking my ASS. I was Curling with 75 pounds.

[ShooterX]

Nov. 7 - Bench

Blue Band Bench -
45x5
95x3
135x3
185x3
205x3
225x2
245x4

One Arm DB Press -
60x5
80x3
100x4
80x2
60x2

CHAOS Bench - 95x8, 115x4, 135x4x2

- Decent Light Workout. Cant wait for Heavy Bench Day.

[Cricket_Fire]

Nice one

I'm home around December 19th for a month.. lots of heavy training in that time

[BULK_BOY]

I was thinking of you Derek when i did those Curls. You were kicking my ASS. I was Curling with 75 pounds.

hahahahaha

I WILL make a BB out of you yet! LOL!:moon:

[ShooterX]

Nov. 10 - Squats

Box Squats -
135x8
225x4
315x2x3

- Planned alot more stuff, but i was feeling Off Balance and like i was gonna Puke. OH well. Train Back Tomorrow.

[ShooterX]

Nov. 11 - Bench

#5 Lockouts -
135x3
225x3
315x3
405x4
425x2
445
455
475
495

Seated Pin Press -
135x6
155x2
175/195/215/235/215/195

BB Row -
135x8
185x6
225x5x4
275x3x3

- Went Light on Rows to try and feel it more in my Back..
- Presses felt great once I stopped doing Reps.

[Coke]

Pressing is looking solid, nice rows too bro.

[BULK_BOY]

- Presses felt great once I stopped doing Reps.

Funny, I feel the same way............:strong::rolleyes::D

[ShooterX]

Nov 18th - Bench

Reverse Green Band Bench -
135x3
225x3
275x3
315x3
335x2
355x2
375x2

BB Front Raise - 45x8x2, 65x6x2
Lyin EZ XT - 65x10x2, 85x8x2

Lockouts #7 - about 3-4 inches ROM
315x4
405x4
405+minix4
405+Greenx4
405x5
315x5

- Nice workout after 7 days off.

[Cricket_Fire]

Nice session dude. Hope things are looking up for you :)

[BULK_BOY]

- Nice workout after 7 days off.

Rest is good as a change they say......:)

[ShooterX]

November 20 - Back

Cleans -
135x3x3
155x2x2
175
195

BB ROWS -
195x4
225x4
315x3
335x3
355x6
315x2
225x2

KB Hammer Curl - 30x4x4

- Feeling good about the Cleans, gonna attempt 200 pounds next week.
- Rows felt weird, scared of getting hurt. Its the only Lift that ever Injures me.

[Coke]

Nice job for both days...assumed you were taking a break.

[ShooterX]

Nice job for both days...assumed you were taking a break.

Wasnt a planned break. But I'll bounce back. Family Emergency.

[ShooterX]

November 23 - Bench

Bench -
135x2
225x2
275x2
315x2
355x2
375x2

Close Grip 3 Board DENIM -
375x6
425x4
455x2
505

DONE...........................

- Tried to do 3 Boards in Rage X, nothing left.
- Tried to do some RAW Rep work after Shirt, got one rep with 315 and it felt like 515.
- I need to get in better Shape, no endurance and no GPP lately.

[Cricket_Fire]

Good sessions dude. Love the cleans haha

I wanna see some red highlighted numbers next session :P

[Cricket_Fire]

Oh, and a little under 1 month until I'm home. Kurt moved but he's coming back for a bit around Christmas, so we'll get the crew together

[Coke]

Fine benching sets dude.

[BULK_BOY]

Rows still look solid bro.

[ShooterX]

November 24th

Good Mornings -
135x3x3
185x2x4
225x2x2
245x2x2
265x2x2

Seated One arm Press -
60x2x2
80x3x3
90x2x2
60x2x4

EZ Curl -
65x3x3
85x2x2
105x2x2
105x3x3

- Feels real good working the whole body in one Session.
- Gonna train frequently with Lots of Sets of Low Reps.

[Coke]

Solid effort throughout man.

[ShooterX]

November 26th -

Cleans - 135x3x3, 155x2x2, 175, 195, 200

Green Band Bench -
200x5
200x4
220x3
220+Mini Band x2
240+Mini Band x1

- Quick and Easy. My Shed Gym has no Electricity and it keeps getting Dark earlier.

[ShooterX]

November 27th -

Box Squat -
135x3x3
185x2x2
225x1x4
315x1x3

Lockouts - Hole #6 - bench
225x5
315x4
405x3
495x2
545
495
405

Lyin EZ XT - 45x20, 95x8, 115x6, 95x10
Situps - 10/8/8/2

- Was gonna do alot more Situps, but on the fourth set it kinda felt like a Knife in the gut.
- Lockouts were Awesome, feeling Weight locked out. Working on being stable with Heavy Weights.

[BULK_BOY]

Do ya need some Firewood? Got some along the back fence.

[ShooterX]

December 1 -

Rack Pulls - (below Knee)
135x4
225x4
315x2
365x2
405x2
455
475
495

4 Board Bench -
135x8
225x4
275x2
315x2
355x2
375x2
400x5

- got good setup and cut some ROM out of the Board work. Felt Easy.

- Pulls weren't too bad either, but im just trying to get my Back Strong not necessarily set PRs and increase my Deadlift. All done with No Belt.

- Was Training by Candlelight tonight.

[NickAus]

355x6 on barbell rows is pretty good!!

[Cricket_Fire]

Training by candlelight.... romantically badass

[Coke]

Training by candlelight.... romantically badass

no bull****, lol - :D

[BULK_BOY]

I can mail you an extension cord if you want.......................................unless you really like candle. :O)

[ShooterX]

December 3rd -

Good Morning - 135x4, 185x3, 225x2, 245x2, 265x2, 285x2, 305x2

Reverse Black Bench -
225x4
315x3
405x2
455

EZ Curl - 95x4x4

- Quick and Easy. Didnt go too Heavy, just working the Movements and practicing my Arch and Setup.

[Cricket_Fire]

Nice session. You find the goodmornings beforehand helped loosen you up for benching?

[ShooterX]

Im really just trying to be more well rounded and get in better shape. Been doing alot of Pro Wrestling lately so need to trim up and be a little bit Athletic. Being a Bench Only guy for about 2 years has left me not feeling all that athletic.

But Yes, after my back is warmed up, it does feel easier to keep my 'arch.'

[ShooterX]

Dec. 5 -

Seated Pin Press - Eye Level
135x5
155x3
175x2
185x2x4
205x1x4
215x1x2
185x5

BB Rows -
185x4x4
275x3x3
315x2x2
355x2

Bench Lockouts - Hole #6 -
135x10
225x4
315x3
405x2
500x6
405x2

- Shoulder Strength was awful, 215 buried me. I was gonna go for 240 today.
- Lockouts were AWESOME. Working my setup and driving with my Heels.
When i push my heel down, the weights felt LIGHT.

[Cricket_Fire]

Strong lockouts! That's the kinda weight you could be throwin around!




Im really just trying to be more well rounded and get in better shape. Been doing alot of Pro Wrestling lately so need to trim up and be a little bit Athletic. Being a Bench Only guy for about 2 years has left me not feeling all that athletic.
More squats ;) :D

[Coke]

Great workout bro.

[ShooterX]

DEC. 8th

Cleans - 135x2, 155x2, 175x2, 195x2, 175x2, 155x3, 135x3

3 Board Bench -
135x6
225x4
315x3
365x2
405x2

Singly Ply - 3 Board -
405x3
455x2
475
510

Side Raise - 30x5x5

- Felt good, found a Single Ply Rage X in a suitcase.
- working with 500 alone, in the cold felt reaally cool.

[ShooterX]

Dec. 10 -

Box Squat -
135x3
225x3
275x3
315x3
365
405x2
405

5 Board Bench -
225x3
315x3
405miss. QUIT

Situps - 2 sets of 6

- Between the cold and the dust in my Shed, I didnt have anything left.

[Coke]

Did damn good with them box squats, no joke.

[ShooterX]

December 13 -

1 Arm DB Press -
60x4
80x2
100x6
100x2
80x4
60x4

Lockouts #4 - Big ROM -
315x5
355x4
375x3

Clean Grip Rack Pulls - below Knee -
315x2
365x2
385x4

NECK WORK - 4 Sets

- Setting a few PRs beforee the year is out.
- Feeling better with Weights near 400 RAW.

[Cricket_Fire]

Nice benching. Big workouts in a week

[ShooterX]

December 15th =

Bench -
135x4
185x3
225x2
275x2
315x2
335x2
355
375

2 Board Bench -
335x6
355

DB Row - 60x8, 110x4, 150x3, 160x2, 180x2, 200x2, 160x3
KB Curls - 30x4x4

- Nice Workout, but my RAW strength is down. 375 wasnt the most i could do but it was Heavy enough to make me stop.

[Coke]

Super sessions for both days man.

[ShooterX]

December17 -

Zercher Squat -
135x4
155x3
175x2
195
215
235
255
195x3

Cleans -
135x2x2
155x2x2
175x1x3
195
210
155x6

Lockouts Hole #7 -
155x8
225x3
315x2
405x2
455x2

- Lockouts were mostly about stabilizing the weight while holding an Arch and driving my Heels down.
- Im learning more and more how important your feet are for your Bench.

[ShooterX]

December 20th -

1 Board Bench - 135x4, 225x3, 315x2, 365

Single ply 1 Board -
405x2
425x2
445x3
465
485

EZ Curl - 75x4x4, 95x3x3

- Benching in a Single Ply Rage X that is blown out with a massive hole in the Shoulder. And I learned something.
- If i didnt tuck my elbows the shirt would tear a little more, but if i tucked properly No tearing.

[Coke]

Wow, impressive stuff on the bench dude.

[ShooterX]

Christmas Day - Dec. 25th

Bench - 135/185/225/275/315x3, 365x2

Double Shirt 2 Board -
455x2
495x2
550x1

Single Ply 1 Board - 455x5
Single Ply 2 Board - 500x2

Reverse Blue Bands - 5 sets of 4

- Fun day with the Crew, forgot my notebook so unsure about Weights and Reps.

[BULK_BOY]

Love the Zerchers. Not because of me eh? :) 255 is impressive to say the least.......

[Coke]

Great xmas day benching sets!!

[Cricket_Fire]

Wanna do it all again Friday? :P

[ShooterX]

December 30 -

Rack Pulls -
225x2x2
315x2x2
405x2x2

Cleans -
135x3x3
155x2x2

Pin Press - Eye Level -
155x3
175x2
195x1x3
215x1x2
195x4

DB Rows - 100x8/4/2
Situps - 3 sets of 5

- Ending the Year with a couple Workouts before its Over. Nothing Special.
- Lifting in my Shed is almost the same as Lifting outside. It's Cold.

[Cricket_Fire]

How's 2:00 sounds to you on Friday? I'm up for whenever though as long as it isn't before noon.. I plan on being hung over lol

[ShooterX]

January 1 2010 - Bench

Bench -
135x5
185x3
225x2
275x3
315x2
355x3
405miss

Single Ply 2 Board - 365x8
Single Ply 1 Board - 455x4, 515x1
Single Ply 3 Board - 550x1

Double Ply 2 Board - 515x2, 565miss
Double Ply 3 Board - 500x4

Lyin XT with Cambered Bar - 3 sets of 8.

- Nice Start to a New year.

[Coke]

Nice Start to a New year.

No kidding, that's awesome.

[BULK_BOY]

I can't complain. Looks sweet.

[ShooterX]

January 3rd - Back

BB Row -
135x9
185x4
225x5
245x4
285x3
315x3
335x2
355x2
375x2
315x6
225x4

Lockouts #5 - 225x5, 315x4, 405x3
EZ Curl - 75x4x4

- Gonna stop doing Bench assistance with every workout.

[Coke]

Those numbers are damn good man.

[BULK_BOY]

There not just "damn good"......they're "wicked solid man!" Keep it up Shawn.

[ShooterX]

January 6th -

Box Squat -
135x4
225x2
275x4
315x5
335x2

BB Shrug - 135x10, 225x8
KB Swing - 30x30

- Too cold, had alot more planned but Training outside has to be Quick.

[Coke]

Like them box squats bro.

[ShooterX]

January 8th - Bench

Bench with Doubled Mini-Bands -
45x5
95x5
135x4
185x3
225x3
245x2
300x2
315
335miss
Add Single Ply Shirt -
405 no touch
425

RAW 4 Boards - 135x5, 225x5, 315x5, 365x6, 225x12

Lyin XTs - 45x12, 65x12

- Last workout with Keenan, Weights felt Heavy.
- Single Ply Rage X is feeling real good

[SELK]

looking solid, what meets are you doing this year?

[NickAus]

Some good work going on here, interesting style of training!

[ShooterX]

January 10 - Back

Rack Pulls - below knee
225x3
275x2
315
355
375
405
445
465
485

Cleans - 135x2, 155, 175,185,195,205,195,175

GM - 135x3x3
KB Curls - 30x8x3
Situps - 10/6/5/4

- GMs were more of a stretching exercise, i might do that alot more. Light Good mornings jsut to loosen up my back.
- 2010 is the start of way more Singles in my training.

[BULK_BOY]

500 x 3 ?

Team Lift More Weight ~!

[Cricket_Fire]

I like both points a lot. I think if you got your hips and ankles more flexible you could get a way bigger arch

Nice rack pulls.. kinda sad you did more than me ahha

[ShooterX]

January 12 - Birthday Workout -

Overhead Pin Press - bar was set to 2 Inches above my Head. No Back Support.
135x3
135+48pounds of Chain x3
135+78pounds of Chain x2
135+48pounds of Chain x2
185x2
205
225
245
255miss
235
215
185x1x4
135x1x4

Front Raises- 30x5x2, 10x8x2
Lyin EZ XT -75x8, 95x6, 115x4, 135x3x3, 95x4

- Big goal this year is to Hammer Triceps.

[Coke]

Like that b'day effort, belated happy b'day wishes...kill those triceps in the coming months dude.

[ShooterX]

January 16 - Bench

Bench -
135x8
185x4
225x2
275
305
315x3
335
355
380miss

Denim 1 Board -
335x3
355x3
375
400x2

- Puked twice wearing my Shirt, ended the workout after second set of VOMIT.
- My shed is too dusty and damp and Cold.

[BULK_BOY]

Maybe if you did sets of 8, you'd be ok. Just saying.........

[ShooterX]

January 20 - Back

Stiff DL -
135x3
185x3
225x3x3

Clean - 135x2x2, 155x2x2, 175x2x2

BB Row -
135x8
225x4
315x2
365
385
405
315

-Was gonna do Shrugs but just decided to cut it there.
- Didnt feel ON.

[Cricket_Fire]

Stupidly strong row! That was my favourite workout of your entire journal; no pressing :D

[Coke]

No kidding, looking real strong these days man.

[ShooterX]

January 21 - Bench

Lockouts - Hole #6 -
135x4
225x4
315x3
405x3
495x2
515
535
555
515x3

Raw 2 Board -
225x8
265x4
305x8
Raw 1 Board - 325x4

Band Pressdowns and XTs - many sets of 7

- Really good feeling Session. 300 pound weights feeling easy.
- Wanna make my Triceps STRONG. and big...

[BULK_BOY]

- Wanna make my Triceps STRONG. and big...

Don't we all.......

[ShooterX]

January 23 - Traps and Cardio

BB Shrugs -
225x12x2
315x4x4
405x3x3
315x6
225x5
135x4x3 - One Arm

KB Swings - 30x25x2
KB figure8s and twists.

- Simple easy Workout. Not really Heavy.

[Coke]

Nice job for both days bro.

[ShooterX]

Thanks BB, Coke and Keenan.

January 24 - Legs

Rack Squats - Hole #10
135x4
225x2
315
405
445miss
405miss
315x1x4
355x1x3

BB Overhead Press -
135x3
155x3
175x3
195x3
210

Decline Situps - 10/8/6

- Very nice workout. Presses felt weird, havent done them from the shoulders in years.
- Legs and Hips are WEAK. I was expecting to go up to 600 in the Squats.

[Coke]

Way to get back to the shoulder presses, rack squats aren't bad at all guy.

[BULK_BOY]

At least you got over 200 mate. ;)

[ShooterX]

January 27 - Back

Rack Pulls - (No Belt, Wrist Straps, below Knee)
135x5
225x4
315x3
405x2
495
515
535miss
495miss
500miss
405x5
445x3
465x2

Cleans - 155x2, 185x3, 205x2, 185x1x3

EZ Curl - 75x4x4, 95x3x3
Situps - 8/8

- Serious Weakness in my Hips and Legs, probably from not Squatting often.

[BULK_BOY]

Squat Man Squat!!



Oh ya, you don't like Squats.:)

[ShooterX]

-Joined a Gym. Used to be a powerlifting-friendly gym. Its got a Reverse Hyper and Buffalo Bars.

- Gonna Lift more often with some Westside-Style workouts. as a Bench Only guy. So I'm gonna steal ideas and imitate Travis and Paul Key a little bit. Wolfe is another one.

[BULK_BOY]

Go Shooter Go! Good to see you out of the cold!

Team Lift More Weight ~! ;)

[ShooterX]

February 2 - Bench

Floor Press -
45x15
135x5
185x5
225x3
245x3
275x3
295x3
315x2
335x2
355x2
315x3
225x7

DB Bench - 80x10, 80x12
CSR - 45x5, 90x5, 135x5x3
CSR Shrugs - 135x4, 90x4, 45x4
Pressdowns - LOTS

- Gym was pretty plain, and not very Hardcore but at least it has Heat.

[Coke]

Good deal on joining up at that facility, no doubt you will be raising your whole game up.

[NickAus]

Nice floor press!!

[ShooterX]

Feb 4 - Back

BB Shrugs -
135x10
225x5
315x5
405x5
495x5
505x4x4
405x4x4
315x7x2
225x7x2

Pulldowns to Gut - 100x10, 120x7, 140x5x3
FacePulls - 90x7x3, 110x5x2
H-Rolls - 20x12x2, 15x10x2
Rear Delts - 5 sets
Abs - 4 sets
Treadmill - 10 Minutes

- new "GYM" is the most un-Hardcore place ive ever lifted. Its sad, you can tell it used to be a Lifter's Gym. Assorted Boxes, Trap bar, Old School Power Racks, Buffalo Bar. BUT SO many 5 pound Plates, but only 8 sets of 45's. New owners took over, put up De-Motivational posters preaching the value of Stretching and Nutrition.
- I lifted in this "gym" like 12 years ago, time changes things i guess.

[Coke]

Same thing here where I live. The serious hardcore lifting has almost vanished but at least there is an underground powerlifting gym here in town...they don't want average gym goers just dropping in. Good luck making the best of it or leaving there all together.

[ShooterX]

February 5 - DE Bench

Speed Bench - against Doubled Minibands -
45x15
135x4
185x3
205x3x4
185x3x3
135x3x3

One Arm DB Press - 70x5, 85x2, 100x3, 80x5
Side Raises - 25x7x3
DB XT - 45x6x4
Tate Press - 35x15x3
Pulldowns - 90x7, 110x7, 130x7, 150x7
Pressdowns - 6 sets.

- OK Workout, might swith to Repitition Method on DE Day next week.

[Cricket_Fire]

Solid session - more assistance work then I've seen you hit in a while!

I'm gonna have to come try out the reverse hyper and buffalo bar

[Cricket_Fire]

Oh and it looks like our teachers are gonna be striking, so I'll be home soon

[ShooterX]

February 8th - ME Bench

Reverse Green -
45x5
135x3
225x3
275x3
315x3
355x3
365x3
385
405
425

Denim Shirt - No Touchs - 405x3, 445x2
4 Board - 315x6, 365x3, 405
EZXT - 55x12, 75x7, 95x7x3, 125x3x3
Rear Delts - 5 sets of 7
Standing Abs - 5 sets

- Need to do only 2 Heavy Movements on ME Bench day.
- Anything near 400 felt Heavy, need to get CNS stronger again.

[Cricket_Fire]

I like the new training setup - think this will do you well

p.s. rumour has it the teachers are going to be locked out of the schools on Thursday so I'll probably be home soon

[ShooterX]

February 9th - Back

CG Pulldowns - 100x7, 120x7, 140x5, 160x4,170x4

CSR -
45x4, 90x4, 100x4, 110x4, 120x4, 135x4, 145x4
155x3, 165x3, 175x3
90x5x3
45x4x4

Pullover Machine - 90x12x3
Hammer Curl - 50x3, 60x3, 70x3, 80x3, 50x5
One Arm Smith Shrugs - 135x4, 155x3, 175x3, 135x4
VogelPohl Pulldowns - 6 Sets
EZ Curl - 95x3, 115x2, 135, 145x2, 115x4

- Didnt feel like I worked hard enough. The best thing was the Curls.
- A Half hour later, my back is a little sore.

[BULK_BOY]

February 9th - Back
- Didnt feel like I worked hard enough. The best thing was the Curls.
- A Half hour later, my back is a little sore.


Well Shawn, if ya did more reps......say around 8 or 9 per set, then you would've worked hard enough. ;)

Just saying........

[Cricket_Fire]

Damn all that volume your back's gonna be huge(er)

[ShooterX]

Well Shawn, if ya did more reps......say around 8 or 9 per set, then you would've worked hard enough. ;)

Just saying........

Never, Ill just do less reps with more Weight.

[ShooterX]

Feb 11 - DE Bench

DE Bench -
45x3
135x3
155x3
185x3x3
205x3x3
225x3x3

Seated Pin Press - with back support
135x3
155x2
175
185
205
215
225

DB Bench - 85x17, 95x11
DB XT - 45x4x4, 55x3x3
Side Raises - 30x10, 25x10, 20x10
Pulldown Abs - 3 sets
Pressdowns - 4 sets

- Nice Workout, sweating and really feeling the Triceps.
-Seated Pin Presses are so different with the Back Support.

[ShooterX]

February 13 - Back -

Rack Pulls - at knee -
135x4
225x3
315x3
405x3
455x2
475
495
515
405x2
315x5
225x7

GM - 145x3x3, 195x2x2
Low Row - 100x5, 150x5, 200x5, 250x5, 180x4
Assisted Chins - 80x4, 100x4, 90x3, 110x3
Pulldowns - 120x5x3
DB Curls - 45x4, 50x3, 55x2, 60x1
Reverse Curls - 45x4x4

- Its been probably 10 years since I have done Cable Rows and 250 felt the same as 100. Im thinking these might not be good as a Heavy Movement.
- I was gonna go heavier on Rack Pulls but was going without a Belt, as I usually do and didnt wanna go much Heavier.
- GMs were done with the Buffalo Bar, felt awesome.

[Coke]

Wow, killer workout man!!

[NickAus]

Strong work overall!!

[ShooterX]

February 15 - ME Bench

Bench -
45x10
135x5
185x3
ADD 2 Board -
225x3
275x3
315x3
365x3
385
405miss
405miss

Single Ply Rage X - 1 Board -
405x3
425x2
445x2
455x2

Rack Lockouts - 455x3, 505x2, 555x2, 575x2, 405x4
Side Raises - 25x4, 30x4, 45x4, 50x4, 25x10
Pressdowns - 3 sets

- Nice Session, Shirted work was easy and felt light.
- Ran into a Strongman competitor in the gym, finally someone serious in this new place. He was doing Behind the Neck Jerks with 300 something.

[BULK_BOY]

Good to hear you found a compadre. Nice work.

But no sets of 8....................

[ShooterX]

February 16 - BACK

CSR -
45x5
90x5
135x6
150x4
160x3
170x5
135x4x4
90x5x3

Close Grip Pulldowns -
120x15
140x10
160x5
180x3
150x3x3

Straight Arm Pulldowns - 4 sets
EZ Curl - 95x3, 115x3, 135x3, 155x0.5, 115x2, 95x5
Pulldown Abs - 5 sets


- That was it, good workout. Didnt like the High Reps.

[BULK_BOY]

- That was it, good workout. Didnt like the High Reps.


Sorry to hear that. LOL!

[Cricket_Fire]

155x0.5
The king of high reps

[Coke]

Good job with the back-to-back efforts.

[ShooterX]

February 18 - DE Bench -

Bench - 45xalot, 135x3, 185x2

3 Board -
225x3x3
245x3x2
275x2x2
300x2x4

DB Bench - 100x15, 85x12
EZ XT - 95x4, 115x4x2, 95x7
One arm Press - 45x15, 25x25, 95x3
Rear Delts - 3 Sets
Rotators - 3 sets
Treadmill - 5 minutes

- Thinking of switching to a Metal Militia Routine. just did 3 weeks of Westside. I feel pumped and like i did a Bodybuilding workout. I wanna feel like I increased my Bench more than filled my triceps with blood.

- Maybe i will alternate 3 week Cycles of Westside and Metal Militia.

[ShooterX]

Feb 20 - Back -

Trap Bar Shrugs -
135x30
225x20
315x10
405x8
455x4
405x4
315x4
225x15
135x20

Pulldowns - 100x6, 130x4, 160x4, 180x4, 200x4, 220x4, 150x4
BB ROW - 135x7, 225x5, 315x4, 315x3

HIGH Rack Pulls - Mid thigh - 5 inch ROM
135x3
225x3
315x3
405x3
495x3
545x3
595x3
405x3

BB Shrug - 315x8, 225x8
Reverse Curl - 65x5x3, 75x3x2

- Barbell Rows felt awful, might need to do them first to feel in the groove.
- High Rack Pulls were Hole #7, just needed to feel something close to 600 in my hands.
- Trap Bar Shrugs seem like a good movement.

[Cricket_Fire]

I'm not so sure our deadlift battles are done yet.. 595 triple might be out of reach for me

[Coke]

Damn serious sessions bro.

[ShooterX]

February 22 - Shirt Bench -

CG Bench -
45x12
135x3
185x3
225x3
275x3
315x3
335x3

6 Board -
355x3
380x3
405x4
430x3
455x3

5 Board -
315x3
405x2
425x1
425x2
405x2x2

Single Ply Shirted Bench -
315x3
365x3
335x3
355x3
375x3
395x2
405
405x2
405
315x5
365x2

Rack Lockouts - 405x3, 315x3,335x3,315x3,225x3
Pressdowns - 4 sets

- Now that feels like a Bench Workout.

[Cricket_Fire]

Damn! Handling 3-400+ that much is gonna do wonders for you

[Coke]

Now that feels like a Bench Workout.

No joke, superior benching!!

[ShooterX]

Damn! Handling 3-400+ that much is gonna do wonders for you

Touching in the Shirt is just great practice. Ive gotten in a rut with Shirted Boards. Touching in Single Ply wasnt really hard, but it wasnt easy either.

[ShooterX]

February 23 - Back -

Trap Bar Shrugs - 135x20, 225x20, 315x20, 225x20

CSR -
45x5, 90x5
100x4, 110x4, 120x4, 130x4, 140x4
150x4, 160x4, 170x4
180x4
200x2
160x4, 130x4, 110x4, 90x3x3

Wide Pulldowns - 90x9, 130x6, 150x4, 170x3, 190x2
CG Pulldowns - 190x2, 200x3, 170x3, 150x4x4
Hammer Curl - 45x7, 55x4, 65x3, 75x2
Cable Curls - 3 sets

- felt good, nothing was really Heavy. PRs on the CSR.

[BULK_BOY]

Solid Benching Shawn. ;)

[ShooterX]

February 25 - R AW Bench

Bench - 45x10, 135x5, 185x3,225x3,275x3,300x3,315x3,335x2
Decline - Aint gonna happen, the Decline BenchSucks

4 Board - 225x5, 315x3, 355x3, 375x3, 395x2, 405, 425
3 Board - 315x5, 335x3, 355x2, 375
2 Board - 315x4, 335x3, 355, 375, 315x2x2
1 Board - 315x4, 335x2, 275x3, 225x3

Shoulder Tri-set - 15x10, 20x10

- My RAW Bench is probably around 350 or so right now.

[Coke]

Looking excellent dude.

[ShooterX]

Shirt Bench Day - March 1

Close Grip Bench -
45x12
135x5
185x3
225x3
275x3
315x3
335x3

6 Board - 365x3, 405x3, 445x2, 465x2
5 Board - 315, 365, 405, 425, 435, 445, 455, 405x4

Shirted Bench -
315x3 no touchs
365x3
385x3
405x2
425
435
405x3
365x4
365x2

Rack Lockouts - 365x3, 415x3, 465x3, 365x3, 315x3x3

Triceps - 5 Sets

- Not the Best idea to do Pro Wrestling the day before a Heavy Bench Day. Body is hurting in weird places. But Im not gonna make a bunch of Excuses. Im Weak but im trying to get back where I was.

[Cricket_Fire]

Damn good session; tris are gonna be huge soon

I wanna see another back workout soon!

[Cricket_Fire]

Damn good session; tris are gonna be huge soon
!

Well.. huge-er... already pretty damn big hahaha

[Coke]

Killer stuff there man!!

[ShooterX]

felt so weak. i want to be working with 400 plus.

[ShooterX]

March 3rd - Back

Trap Bar Shrugs - 135x30, 225x20, 315x8, 405x4x4, 315x4, 225x4

CSR -
45x6
90x5
115x3
135x3
155x3
175x3
185x3
195x3
205x3
185x2
165/155/145/135/110x4
100x4x4

Pulldowns - 120x7, 140x7, 150x5, 170x5, 180x4, 200x4, 220x2, 240x2
Vogelpohl Pulldowns - 50x8x3
Rev. Curls - 65x4x4
DB Curls - 45x5, 50x3, 35x3, 45x4
ABS - 3 sets

- Nice PULL day, Abs felt awful- Ive really let them get Weak.
- Played around with Pulldowns - from face pulls to the nose, to the chest and some to the Belly where I Bench.

[ShooterX]

I miss Shirted Boards alot.

[ShooterX]

March 6 - Raw Bench -

Bench -
45x3
95x3
135x3
185x3
225x3
275x3
315x3
345x3

4 Board - 315x5, 365x2, 410x2, 405x3
3 Board - 315x6, 335x4, 375x3, 315x2x2
2 Board - 315, 335, 355, 375, 395
1 Board - 315x2, 335x2, 355x2

Shoulders - 3 Trisets

- Awesome Workout, Keenan was home from school. Long Workout showing him my new Gym. Strange mix of Hardcore and Fitness gym.

[Coke]

Intense with the benching sets, I am impressed to say the least.

[ShooterX]

March 8 - Back

Rack Pulls - from below Knee -
135x5
225x3
315x3
365x2
405x2
add Straps -
455x2
475
495
515
535x3

DB Shrugs - 75x10, 95x4x4, 85x12, 110x8
CG Pulldowns - 120x4, 150x4, 180x4, 200x4, 150x3x3
Face Pulls - 120x6x3, 100x8x3
Cable Curls - 4 sets
Neck Harness - 35x5, 60x5, 35x6, 55x8, 35x6
Hammer Curls - 4 sets

- Good workout, I think the Neck Work is gonna make a change.
- Curls are Stupid but i wanna look big when I Wrestle.

[ShooterX]

March 9 - Shirted Bench -

CG Bench -
45x12
95x6
135x5
185x5
225x3
275x3
315x3
345x3
315x5

6 Board - 365x2, 405x4, 455x2, 475x3
5 Board - 315x4, 405x4, 455x2, 475

Shirted Bench - 315x3, 365x3, 385x2, 405x2, 425, 445x2
Denim Bench - 405x5 notouch, 455 no touch
Rack Lockouts - 405x3, 315x3, 225x3

- Should have brought Double Ply Rage X instead of the Denim Shirt.
- These MM workouts take me like 2 and a half hours.
- PRs are coming slowly, ready to get back to my Old Self.

[Coke]

Digging the neck work and everything in the mix...looks like you are becoming more beastily these days.

[NickAus]

Nice work with the M.M, I did it for a while with good results.

Keep it up!!

[Cricket_Fire]

Those closegrips were all smoke-shows too; no stall at all

[ShooterX]

March 12 - Back

CSR -
45x7
90x7
135x3x3
155x3x3
175x2x4
155x2x2
135x3x3
110x4x4
90x3x3

BB Shrugs -
135x30
225x10
315x8
405x5
455x4
505x4
315x4

Rev. Curl - 95x4x4, 115x3x3
EZ Curl - 95x4x4, 115x2x2, 65x10

- Good Session, tons of Volume on the CSR. I love to do lots of Low Rep Sets way more than pumping out reps.

[BULK_BOY]

Love the curls! Big Pipes mate! ;)

[NickAus]

Great sessions Shooter!

[ShooterX]

March 14 - Raw Bench -

Bench -
45x12
135x5
185x3
225x3
275x3
305
315
335
365x2

4 Board - 365x5, 405x2, 425x2, 435, 445
3 Board - 425, 405, 315x3, 365x5
2 Board - 365x4, 385x2, 335x5, 355x2
1 Board - 355, 365, 375

Seated Pin Press - { under Chin } -
135x4
155x4
175x2
195x2
175x5
155x3
135x3

-Pressdowns, Abs, Side Raises - some

- Long Ass Workout.

[NickAus]

^Nice work!!

[Cricket_Fire]

Damn solid

[Coke]

Great pressing!

[ShooterX]

March 17 - Back -

Dumbell Rows -
60x4
110x4
160x4
180x4
130x4
110x4

Pulldowns -
120x5
140x5
160x5
180x5
200x5
150x5
170x4
190x4
140x4
160x4
130x7
220x3
240x5

Neck Harness - 5 sets
Hammer Curls - 4 sets

- I was intentionally going light on Pulldowns but then it struck me that I wouldn't treat my Bench Press like that. 240 for 5 was actually not too hard at all.

[NickAus]

Huge dumbell rows!!

[Coke]

Way to focus on the back bro.

[ShooterX]

March 18 - Shirt Bench -

CG Bench -
45x5
135x3
185x3
225x3
275x3
315x3
335
355x2

Shirt Bench - Single Ply Rage X -
365x2
405x2
425x2
445x2
465x2
425x3
405x2

5 Board - 405, 315x3, 335x6, 355x2, 375x3, 400x5
6 Board - 315x5, 365x4, 385x3, 405x2, 425, 445
Lockouts - 365x2, 405x2, 425x3, 365x3, 315x3
Side Raises - 25x6x3, 35x4x2

- Schedule change lets me Compete in 2 weeks in a Bench Meet. So training will change slightly.
- Found out Reps on Boards is a BAD idea, 400 pounds got stuck on 5 boards and then then bar rolled towards my face and the damn Board flipped on me and nearly smashed my Pretty face.

-Best Story of the day - finally talked to this "Guy" from the gym who Ive seen quite a few times. Turns out he has been at this Gym for 20 Years, I was 16 and he was 19. He used to train with a group of guys and he was the Strong guy who just couldnt gain weight. The usual story of Ive tried everything and my Genetics just won't let me put on Size. I remember being 16 and thinking "SQUAT you pussy then EAT".
Well 20 Years later, He still hits the gym nearly every day, but the Strength is gone. AND Guess what the Skinny Loser was doing today for Legs......the ****in' Leg Press Hammer Strength BULL**** Machine.

- Today's Session took 2 and a Half Hours.

[Cricket_Fire]

1) Awesome single ply benching
2) That's hilarious that guy's still using that stupid ****ing launching-pad-looking machine
3) I couldn't train with you any more if you didn't have that pretty face
4) You gonna compete single or double ply?

[ShooterX]

1) Awesome single ply benching
2) That's hilarious that guy's still using that stupid ****ing launching-pad-looking machine
3) I couldn't train with you any more if you didn't have that pretty face
4) You gonna compete single or double ply?

1- Unstable Bench almost made my tip over when the weights got Heavy
2- The Skinny Loser tried to Rat me out to the Owner for sneaking you in to Lift
3- Pretty like a Bulldog
4- Probably Single Ply, I dont think i can train in the Double Ply by myself.

[ShooterX]

March 21 - Back -

Rack Pulls - just above Kneecap -
45x3
135x3
225x3
315x3
365x3
405x3 added Straps
455x4
495x3
545x2
565
585
605x2

BB Shrugs - 495x4, 405x4, 315x4, 225x20
CSR - 45x4, 90x4, 100x4, 135x4, 155x4, 135x4, 90x4
EZ Curl - 95x4, 115x3, 135x2, 155, 95x3
Rev Curl - 95x5, 65x4, 45x4
H-Rolls - 20x8x3
Pulldowns - 150x4x4, 170x3x3

- Pulldowns were Crazy Light.
- Felt cool to Pull 600 pounds, I might have to start training Deadlift again one of these days.

[Coke]

Good job throughout, especially the rack pulls.

[NickAus]

Great back day, I vote you should start deads up again!!

[Cricket_Fire]

Big back!

[ShooterX]

Great back day, I vote you should start deads up again!!

I never really trained Deads, just did them after Bench in Push Pull meets like a Circus Trick.

[ShooterX]

March 23 - Bench

Rev. Blue Band Bench -
135x5
225x3
315x3
365x2
405x2
425x2
add 3 Board -
425x2
405x4
455x2
495

Floor Press -
135x4
135+minix3
135+minisx3
45+2 DBL Minis x3
135+2 DBL Minis x3
185+2 DBL Minis x3

CG Pulldowns - 150x4x4, 180x3x3

- Nice Quick Pressing Workout, Experimented with some things, not doing MM this week because I have a Meet on Saturday.

[BULK_BOY]

Good Luck at the Meet bro. ;)

Team Lift More Weight ~!

[ShooterX]

March 27-
Competed, got 485 for 3 Whites, then couldnt Bench 500 twice.

March 31 - Back -

Rack Pulls - At knee
135x7
225x7
315x7
405x2 {added straps}
455x2
505x4

CSR - 45x5, 90x5, 135x5x5, 90x4x4
EZ Curl - 95x3, 115x3, 135x3, 135x2x2
Hammer Curl - 45x10x2
Pulldowns -
160x4
190x3
220x3
240x3
200x3x3
150x5x2

- Felt real good, didnt push the Rack Pulls too hard, Ive been moving furniture and stuff since Friday. My ankle is so bad, I can hardly stand up.

[Cricket_Fire]

Solid pulls

Ever try strengthening around the ankle? You could try some high rep calf raises (doesn't even have to be heavy) and toe pulls against a band. Although knowing you, this would quickly turn into heavy doubles hahaha

[ShooterX]

April 3 - Bench

CG Bench -
45x10
135x6
185x4
225x2
275x2
295x2
315x2
335x2

4 Board - 315x2, 335x4, 355x2, 375x3, 395x2, 415x2, 355x6
2 Board - 315x3, 335x2, 355x2, 325x4, 345x3, 365, 315x3, 335x2x2

Side Laterals - 35x6, 40x5, 45x5, 50x5, 40x4, 35x4
DB Tate Press- 45x6x2
DB XT - 45x6x2

CHAOS Bench - 95x5, 145x4, 165x4, 185x4, 165x4, 145x6, 95x8

Wide Pulldowns - 170x4x4, 200x3x3, 230x2x2

- Tons of Volume, felt AWESOME. 2 Hours just me and my Bench Press on a Saturday night.

[Cricket_Fire]

Beastly.. love the volume!

[NickAus]

Good work and plenty of PRs!!

[Coke]

Killer number of benching sets, dayum!!

[ShooterX]

April 5th - Back

Zercher Squats -
135x3
185x2
225x2
245
275
295
275
225

Barbell Row -
135x4
185x4
225x4
275x4
295x4
315x4
335x4
295x4
275x4
225x4

CG Pulldowns - 160x4x4, 180x3x3
Neck Harness - 8 sets
Hammer Curls - 2 sets

- Its been a long time since ive done Barbell Rows, felt easy could have done alot more.
- Zerchers were Fun, just a little bit of Squats so my legs dont get skinny.
- Gym-Rats are driving my crazy, doing 3 exercise circuits with baby weights with weird exercises they remind me of Richard Simmons.
The freakin' obsession with Abs has turned into an excuse to workout like a Moron and not lift Heavy because lifting heavy gives you a big gut.

[ShooterX]

April 7th = Bench

BENCH -
45x8
135x3
185x2
225
275
315
335
355
315x3
335
245x5
315x2

5 Board - 315x3, 365x3, 385x3, 315x2, 355x2, 375x2, 395x2, 415

Seated Pin Press - Eye-Level - 135x2, 155x2, 175, 195,205, 215, 175x4, 155x4

Lockouts - 155x3, 245x3, 355x3, 375x3, 395x3, 355x5, 255x4, 155x8

- 2 Hours of Bench, felt Awesome.
- Was supposed to be Shirt Day, but i forgot to put a Shirt in my Bag.

[Cricket_Fire]

Pretty light workout there ;)

Love the zerchers. Squats ftw

[BULK_BOY]

- Gym-Rats are driving my crazy, doing 3 exercise circuits with baby weights with weird exercises they remind me of Richard Simmons.



This is exactly what I'm afraid of in the new gym. :eek:

Nice Rows BTW. Build that Back!!!!!!

[ShooterX]

April 10th - Back

CSR -
45x7
90x7
115x4
135x3
160x3
170x3
180x3
190x3
160x3
135x2x2
90x2x2

Pulldowns - 150x5, 170x5, 190x5, 210x3, 230x3, 180x4, 160x4, 140x10

Trap Bar Shrugs - 135x20, 225x10x2, 315x8x2, 225x8x2, 135x50
EZ Curl - 95x4, 115x2, 135x2, 115x2, 95x2

- Old Man Saturday at the Gym, 3 dudes in old Zubaz Baggy Pants doing exercises they saw off the P90X Commercial. WEIRD.
- I hate Curls is why i only did Doubles.

[ShooterX]

April 11- Bench -

CG Bench - 45x12, 135x7, 225x5, 275x4, 315x3, 335x2, 355

3 Board - 355x2, 315x6, 365x2, 385, 405, 335x3
2 Board - 335x4, 315x3, 225x4

Pressdowns - 3 sets

- Felt WEAK, need to make a Change.
- I think I need a Speed Bench day. 355 keeps feeling Heavy and Slow.
- Had alot more planned but just stopped and did some Pressdowns and went home.

[ShooterX]

April 14 - Back

Rack Pulls - below knee
135x4
225x3
315x2
405
455
495 no lift.

Rack Pulls - 1.5 Inches above Knee
405x3
495x2
545
585
635
675
585
495
405x3

DB Rows - 60x4, 110x4, 160x3, 180x2, 130x4, 110x6
Hammer Curls - 7 sets

- Whats more Gay? the fact I use Wrist Wraps on my Rack Pulls or that i dont use a Belt?
- Pulled something in my Lat with those Heavy Pulls. HUrt my performance with the Dumbell Rows.

[ShooterX]

April 16 - DE Bench -

Speed Bench -
135x3
175x3x3
175+Minix3x3
175+2Minisx3x3

6 Board - 225x7, 315x4, 365x2, 405x2, 425x2, 445x2, 405x3

DB Press - 55x5, 65x4, 75x3, 85x2, 100
Side/Front Raises - 25x5x4

Lockouts - 315x4, 405x4, 425x4, 445x4

- Quick workout, felt nice to do some DE Bench Work.
- Volume is down, but it felt good to work the Shoulders.

[BULK_BOY]

Are you sure it's the 16th? I thought it was the 17th............

[ShooterX]

April 18th - Back -

BB Shrugs -
135x15
225x8
315x4
405x4
455x6
505x5
405x4

CSR - 45x5,90x3, 135x3, 155x3, 180x3, 200x4, 180x2, 135x3x3, 90x4x3
Chins - 3
CG Pulldowns - 140x5, 170x5, 200x5, 220x2, 240x2x4, 180x3x3
Hammer Curls - 45x4x4, 65x2x2
Rear Delt and Abs - 5 sets of each

- Felt good to just pump out some Back Work.

[NickAus]

You beat me by 1 rep at shrugs- dam it lol!!

Very nice work Shooter!!

[Coke]

Super shrugging cous.

[BULK_BOY]

He's got the Traps to prove it. ;)

[ShooterX]

April 20 - ME Bench

Floor Press -
45x10
135x5
185x3
225x2
275x2
300x2
320x2
340x2

Denim 3 Board -
315x3
405x2
455
475
495

Denim Full Range - 315x2, 365
DB Bench - 110x10, 85x15
EZ XT - 45x5, 65x4, 85x4, 105x4, 125x4, 85x4
Pressdowns - 4 sets

- Good Day, but wasnt sure what the PR was for Floor Press. Needed to do another 15 pounds.
- Denim wasnt very cooperative. I think i can do a 1 Board in Denim with almost anything, but getting that touch is really awkward. The Last Inch.

[NickAus]

Looking good!!

[ShooterX]

April 21- BACK

#6Rack Pulls - At Knee
135x3
225x3
315x3
405x3
455x3
505x3
555x3
405x10

Pulldowns - 160x4x4, 190x3x3, 210x2x2
EZ Curl - 45x3, 95x3, 145x3, 95x5

- Short and Sweet, the Gymrats are pissing me off alot lately.
- Why would someone do 8 different exercises at the same time with Light Weights and all while wearing Sandals????? What is the appeal of Quarter Squats in the Smith Machine??? They must go well with your ****ING Hammer Strength Shrugs.

[Coke]

Nice job with the back-to-back efforts Shawn.

[ShooterX]

April 24th - DE Bench -

Speed Bench -
45x5
135x3
185x3
205x3x8

5 Board -
205x5
315x4
365x3
405x2
445
425x3
385x4

One Arm DB Press - 95x2, 75x2, 110, 80x2, 60x2
Laterals - 25x5x2, 30x5, 35x4
Lockouts - 315x3x3, 225x2x2

- Nothing Special.

[ShooterX]

April 28th - Back -

CSR - 45x4, 90x4, 135x4, 160x4, 180x3x3, 135x5x2, 90x4x2

Pulldowns -
150x6x3
170x4x2
190x3x3
120x4x2

Hammer Curls - 45x5, 55x3, 65x2, 75, 50x2, 70x2, 45x5

- Felt like not enough.
- Making a major Change : starting today giving up my Pop addiction for Diet Pop, plus more Water, and more Protein Shakes.

[Cricket_Fire]

From the guy with the Dr.Pepper t-shirt, that's no joke!

[BULK_BOY]

Nice One Arm DB Presses mate. ;)

[Coke]

starting today giving up my Pop addiction for Diet Pop

Good luck with that man, not as easy as it sounds, drinking some Pepsi Max as I post this, lol.

[NickAus]

When my oblique is better I'm gonna try that 405 x10.

Nice work Shooter!!

[ShooterX]

April 30 - ME Bench -

Bench - 45x14, 135x4, 185x3
4 Board -
225x2
315x2
365x2
385x2
405
425
445 MISS

Shirt 3 Board -
405x3
425x2
425x4
445x1
405x2
405x3x2
405x2
315x5

DB Bench - 95x15, 75x12
EZ XT - 95x5x4, 115x3x3, 135x2x2
Band Standing Abs and Pushdowns - Lots x Many

- I think i might be burned out on Powerlifting alone. Might be time for some Heavy Bodybuilding stuff, work on my Guns and my Gut.

[Cricket_Fire]

1) You need to do more than 3 reps to be a bodybuilder
2) I'm heading back home tomorow if you're itchin for a training partner lol

[ShooterX]

May 1 - Back

#7 Rack Pulls - Above Knee -
135x5
225x4
315x3
405x2
495
585x2
675x3

#4 Rack Pulls - Mid-Shin -
405x3
455x2
365x3
315x4

CG Pulldowns - 140x7, 160x5, 180x4, 200x3, 150x4x4
EZ Curl - 95x4x3, 115x3x2, 95x2x5
Rope Hammer Curl - 60x5, 50x5, 90x8, 40x8

Treadmill - 20 Minutes
Bike - 12 Minutes

- Awesome Workout, the Gym has turned on the AC yet so the Sweat was flowing. Felt so good sweating out that i decided to do some CARDIO.

[ShooterX]

May 3rd - DE Bench -

Speed Bench -
45x7
45+2Minis x3
135+2Minis x3x3
155+2Minis x3x3
175+2Minis x3x3

6 Board - 225x4, 315x3, 405x2, 455x2
Lockouts - 405x3x3, 315x3x3

Standing BB Press - 135x2, 155x2, 175,195,205,175,155
Laterals - 25x4x4, 20x4x2, 40x3x2

- Been a Long ass time since I did any standing barbell Presses. They were all really easy and Light. Just testinmg the movement for now.

[ShooterX]

MAy 5th - Back -

CSR -
45x6
90x5
135x10
155x4
175x3
185x3
145x3x3
135x5
90x5

Pulldowns -
140x10
160x6
180x4
200x4
220x2
240x2
150x3x3

EZ Curl - 95x3, 115x3, 145x3, 165x2miss, 145, 115x3
ABS

- Decent Day, I need to do some Squats or Good Mornings on these days.

[BULK_BOY]

I vote for GMs. :)

[Coke]

Workouts are looking great bro.

[Cricket_Fire]

Huge rack pulls!

We need to train soon.. shoot me a message sometime

[ShooterX]

May 6th - ME Bench

Reverse Green Band Bench -
135x3
225x3
315x3
365x4
385x2
405x2
430
440

DBL Ply 2 Board -
405x3
455
475
500
425x4

DB Bench - 90x16, 75x12
Pressdowns - 7 sets

Treadmill - 10 Minutes
Bike - 10 Minutes[/b]

- Felt weird handling 500 by myself doing my own Lift-off. Must be getting stronger.

[Coke]

Felt weird handling 500 by myself doing my own Lift-off. Must be getting stronger.

Awesome seeing you make such strides guy!!

[ShooterX]

May 9 - Back -

#5 Rack Pull - Just Below Knee -
135x5
225x4
315x3
405x2
455
475
495
425x5
315x4

CG Pulldowns -
160x5
180x5
200x4
220x4
240x3
150x4x4

DB Shrows - 45x8x3, 55x4x2
Seated BB Curl - 95x3x3

- Quick Easy Day. I think thats my weak spot on Deadlift. Took a few seconds to get it moving then it flew up.
- Shrows were very cool, change of pace from the usual Shrugs.

[Cricket_Fire]

If you can do a board press over 500lbs with noone lifting off, spotting, or holding the board, you're competition bench should be way higher haha. I can't wait to see you put it all together for 600+


We should do a deadlift workout sometime too

[BULK_BOY]

Shaun has to do 600. He has to.

[NickAus]

Good PRs falling in here mate!!

[ShooterX]

May 12 - ME Bench -

Bench -
135x5
185x3
225x2
275x2
315
365

DBL Shirt 1 Board - 365x2, 405x2, 455, 500
add Reverse Green - 4 Board - 500x2
Rev Green,DBL SHIRT, 3 Board - 500x6, 585 miss

Raw 4 Board - 315x4

- was supposed to be DE Bench Day, but we had a crew together so I took advantage of having a Liftoff and Spotters.

[Coke]

Stellar day on the bench.

[ShooterX]

May 14 - Back

Pulldowns -
150x5x3
170x4x3
190x3x3
140x4x4

Barbell Row -
135x4
185x4
225x3
275x3
315x2
335x2
355
375
395
355x3
315x3
225x3

Standing Cable Rows - 70x6x3, 80x5
Chins - 2/2/2/2/2/2 =total of 12
Hammer Curl - 50x4, 60x3, 70x2, 45x4, 35x4, 40x12
Rear Delts - 8 sets
Reverse Hypers - 4 sets
Abs - 4 sets

- Felt really, really good. Gonna start to throw in some Chins every so often.
- An hour later my Back feels sore and tight, good stuff.

[Cricket_Fire]

395 row.. god damn

[ShooterX]

May 15 - Bench

Bench - 45x5,135x3,185x3,225x3,275x3,315x2
DBL SHIRT -
405x1 NT
405x3 NT
455x2 NT

#12 Lockouts - 315x3, 405x3, 455x3, 475x3, 405x3

Barbell Press -
135x3
155x3
175x3
195x4
215
175x3
155x3
135x3
Side & Front raises - 20x5x4
Triceps - 4 sets

- Another wasted session because Keenan was down and I had to get some Shirt Work in. I need to stick to my plan. The Shirt work will come in due time.

[ShooterX]

May 17 - Back

#4Rack Pulls - mid-shin
135x5
235x4
325x3
415x2
465
485
415x6

Pulldowns - 160x5x5, 180x4x2, 200x3x2, 140x3x2
Shrows - 45x5x4, 55x3x3
EZ Curl - 95x4, 115x3, 135x2, 145x2, 115x5

- Less than an hour in the gym. Not Enough Volume for my liking.

[BULK_BOY]

Next time try sets of eight. ;)

[ShooterX]

Next time try sets of eight. ;)

Anything over 4 is Cardio.

[ShooterX]

May 18 - ME Bench

Floor Press -
135x4
185x3
225x2
275x2
300x2
320x2
340x2
360x2
320x5

Shirted Bench - Single Ply RageX
320x3
340x4
360x3
380x3
400x3

EZ XT - 95x4x2, 115x4x2, 95x5x2
H-Rolls - 25x8x3, 15x6x2
Rear Delts & Triceps - a bunch x alot

- Nice workout, just working on Form in the Shirt. Not too taxing.
- Wanna get my Floor Press up to 4 Plates a side.

[Coke]

Wanna get my Floor Press up to 4 Plates a side.

On the mark to do just that, doing great bro.

[ShooterX]

May 19 - Back

Box Squats - 45x4,135x4, 185x3, 225x2x2, 275x2x2, 315x2x4

BB Shrugs - 135x5, 225x4, 315x4, 405x4, 495x4, 545x4, 405x8

Chins - 3/3/2/2/1/1/4

Pulldowns - 150x5x5, 180x4x2

EZ Curl - 135x2, 135x4, 135x2x2

Neck Harness - 35x8, 45x6x2, 55x6, 35x6

ABS and Low Back - some

- Gonna slowly, Squat More. Felt really really good.
- Chins were interesting, weighing about 272 lately.

[CHASE TRUSNOVEC]

nice squatttin dude!!! God Bless!!!

[ShooterX]

May 22 - RE Bench

DB Bench - 45x12, 70x8, 110x14, 85x12

DB XT - 45x6x3, 35x10x2, 50x6

DB Press - 65x8, 75x6, 50x4, 70x3

Pressdowns, Pec Dec, Abs, Rear delts - a few sets of some reps

- good quick workout, never just stretch out my muscles and work for the feel of the movement.

- might do a workout like this every other week instead of Speed Work.

[Cricket_Fire]

You could always do that stuff after speed work?

[ShooterX]

May 23 - Back

#6 Rack Pulls - just above Knee
135x8
225x5
315x4
405x3
455x2
495
545
565
585
495x6

DB Shrows - 45x5x4
BB Row - 135x3, 225x4, 315x3, 335x2, 245x3x3, 225x2x2
Hammer Curl - 45x6, 50x5, 55x4, 65x3, 45x4
Pulldowns - 130x12

- Nice Session. Was rushing to get it done in under an Hour.

[NickAus]

Big numbers in here bro!!

Nice!!

[Coke]

Huge pulling session dude.

[ShooterX]

May 25th - ME Bench

Bench - 45x10, 135x6, 225x3, 315x2
4 Board -
365x2
385x2
405x3
425
435
435

Denim -
365x3 - no touch
385x3 - no touch
405x3 - no touch
315x3 - no touch
315x3 - finally touched
365x3 - touched

EZ XT - 95x8, 115x6, 135x4, 155x4, 115x5

CG Bench - 135x12, 185x10, 225x10, 135x6
CG Pulldowns - 150x7x3
Rotators - Some


- Need to get Stronger Triceps.
- Denim is my worst Shirt. had to undo Belt to get it to Touch.

[ShooterX]

May 27 - Back

CSR -
45x5
90x4
135x3
155x3
180x3
200x3
180x2
155x4
135x4

Pulldowns -
150x5
170x3
190x3
210x3x3
190x4x3
150x4x4
180x3x3

EZ Curl - 95x3, 115x2, 145x2x2, 115x4, 95x5
Trap Bar Shrugs - 135x20, 225x15, 315x15, 225x10, 135x12

- Good pace, got me Sweating alot.
- No Straps today so i didnt push the Shrugs very Heavy.
- The Volume on Pulldowns and CSR is constantly climbing.

[BULK_BOY]

Nice pulls back there Shaun. ;)

[ShooterX]

May 28 - Speed Bench

Bench -
45x20
95x12
95+50Hanging from Bands x4
95+100Hanging from Bandsx4
95+150Hanging fromBands x3x3
95+50 Hanging from bands x4
155x30

DB XT - 35x12x3, 45x4x4
Side Laterals - 25x3, 30x3, 35x3, 40x3, 45x3, 30x4, 25x4
One Arm Press - 65x6, 85x3, 120miss, 100x3, 75x4, 50x4
Rotators

- Great Workout. Gym was Empty.

[ShooterX]

May 30 - Back

Safety Bar Box Squats -
65x4
155x3
205x3
245x3
295x2
315x2
245x2x2
155x3x3

#7RackPulls - way above Knee
135x4
225x4
315x3
405x3
455x2
495x2
585x2
635
495x4
BB Shrugs - 315x5, 225x5

CSR - 90x4x4, 135x3x3
Chins - 4/2/1

- Might drop the really HIGH Rack Pulls, feels almost like its more about Leverage than Muscle.
- Hey Keenan, Squats Twice in the same Month, must be a PR of some kind.
- Rep Work on the Rows felt good.

[Cricket_Fire]

Sick rack pulls and squatting

Pretty sure sets of 4 don't count as rep work though :D

Train sometime this week?

[Coke]

Rack pulls too high are helpful at the onset but later on you have to lower the rack to get the benefits, so good deal on that. Efforts are always real nice guy.

[ShooterX]

June 1st - ME Bench

Bench - 45x10
Rev Green Band Bench -
135x6
225x4
315x3
365x3
395x4
405
425
450

Denim 1 Board -
315x3
405x2
425
CG Bench - 225x15

Push Press - 135x3, 185, 205, 225miss, 185
Tate Press - 35x10x2, 25x8x2
Pressdowns - 4 sets

- Anytime you PR on ME Bench Day is a good Battle.
- I was wicked WEAK on the Push Presses. Forgot how to push with my legs and arms at same time. Plus my Triceps were tired.

[ShooterX]

June 3 - Back

CSR - 45x10, 90x4, 135x4, 155x4,165x5, 135x3x3, 90x4x2

Chins - 3/2/1/2/3/2/1/2/2

Pulldowns - 150x5, 170x6, 200x2x3, 220x2x2, 160x4x4

Seated BB Curl - 115x2, 135x2, 115x4
Standing BB Curl - 115x3x3

BB Rows - 185x12, 235x10, 285x6

- I think its time to get back into Barbell Rows and let up on the Chest Supported Rows.
- Chins are getting stronger every time I do them.

[ShooterX]

RE Bench - June 5th -

CG Bench with Doubled Minis
45x5
135x5
185x5
205x5
225x5
245x5
185x4
135x4

EZ XT - 85x6x3, 105x5x3, 125x3x3, 85x4x3

Side Laterals - 25x4, 30x4,35x4, 40x4, 35x3, 30x3, 25x6

- Easy Light workout, just hammering the Triceps a little bit.

[Cricket_Fire]

Might be good to keep CSR and bb row in at the same time.. get some strict upper back work in, and also throw in the heavy old school bb rows?

[ShooterX]

June 10th - Back

Box Squat against Green Band -
45x5
135x3
185x3
225x2x2
275x2x2
300x2x2

#5Rack Pull - Below Knee -
135x5
225x3
315x2
405
465
485x3
505miss
465
415x2x2
315x2x2

Suitcase 1 Arm Rack Pulls - 135x2, 185, 135

Pulldowns- 160x4x2, 180x3x2, 200x2x2, 220x2x2, 190x3x3, 150x4x4

Hammer Curls - 45x5x5, 55x3x3
Pulldown Abs - 8 sets

- Lots of Experimenting today, Green Band didnt give alot of tension but enough to feel it make a difference.
- Planning to Squat More.
- Rack Pulls felt like crap, weight just didnt want to move.

[ShooterX]

June 12th - ME Bench -

#11 Lockouts -
135x4
225x3
315x2
365x2
405x2
425
445
465miss
405

DBL Shirt - 3 Board -
405x6
455x3
475x2
495x2
515x2
475x3
405x3

Bench - 175x25

DB XT - 35x10, 45x8, 40x6x3
Pressdowns - 4 sets

- Just realized Yesterday because i was getting fitted for a Tuxedo, Im down 20 pounds from a year ago. 290 to 270 and my Neck is down a full Inch.
- So no wonder im not getting as much support from the same shirts.

[BULK_BOY]

- Just realized Yesterday because i was getting fitted for a Tuxedo, Im down 20 pounds from a year ago. 290 to 270 and my Neck is down a full Inch.
- So no wonder im not getting as much support from the same shirts.

That would do it.:) Nice job on the weight loss.

[Coke]

Good deal on the changes made to your physique while still managing to gain strength.

[ShooterX]

June 14 - Back

Good Morning -
135x5
225x3
275x2
295x2
315x2x4
225x3x3

BB Row - 135x4, 225x4, 275x4, 295x4, 315x4, 275x4, 225x4
Chins - 14 sets of 2
CSR - 135x4x4

CG Pulldown -
150x5
170x4
190x3
210x2
230x1
160x7

EZ Curl - 95x3x3, 115x3x3, 135x2x2
EZ BAR Shrugs - 225x12x2, 135x15

- Sweating so much, I feel like a giant Fat guy.

[ShooterX]

DE Bench - June 16

Speed Bench -
Green bandx3
Short green Bandx2
Green+Minix2
Green+2Minisx2
135+Green+2minisx2
135+2Greens+2Minisx2
185+Green+2Minisx2
205+Green+2Minisx1
205+2Green+2Minisx1
225+Green+2Minisx1
185+Green+Minisx2
135+Green+2Minisx3
Green+2Minisx5

Standing BB Press -
135x2
155x2
175x2
195
205
215
225
225miss
135x5

Front and Side Lateral - 30x4x4
Pressdowns - 4 sets
Pulldowns - 170x4x4

- Quick and fairly Easy Session. I wanna up my Overhead Strength alot.

[Cricket_Fire]

Nice sesh. Definately like the idea of a huge overhead right now

[ShooterX]

June 17 - Back

#6Rack Pull - just above Knee
135x10
225x5
315x4
405x4
455x4
500x7
540x3
560
580
600
620
640
500x10

Box Squat -
135x3x3
225x2x2
315x1x3
365x2
225x2x2

Pulldowns - 150x3x3, 180x3x3, 200x2x2
BB Shrug - 225x4, 315x4, 405x4, 315x4, 225x4
Hammer Curl - 45x3x3, 55x2x2

- Awesome Workout, one slight technique change and my Rack Pulls went up like nothing. Could have went to 700 for sure.

[Coke]

Exceptional effort man, looking great!!

[Cricket_Fire]

Sick pulls! Push/Pull meet soon?

[BULK_BOY]

Coming along I see. Pretty sure you can get 800 by next month. I know you got it in you. ;)

[ShooterX]

June 19th - ME Bench

Floor Press -
45x3
135x5
185x4
225x3
275x3
315x2
340x2
365
380
335x3

Single Ply Rage X - Bench -
315x3
365
405x2
425
445
405x2
405x1x3
315x1x3

Pec Dec and Crossovers - 5 or 6 sets - just playing
Pressdowns - 5 sets

- for a minute i seriously thought i should do a Bodypart Split with a Chest day and a Shoulder Day, to shape up my Pecs.
But after some thinking i realize that is gay. What i need to do is get BIGGER.

[ShooterX]

June 23 - Back

CSR -
45x10
90x5
135x5
155x4
165x3
135x3
90x3x3

Chins - 3/2/1/2/1
Pulldowns - 180x4x4, 200x3x3
DB Row - 120x10
EZ Curl - 105x3x3, 125x2x2, 85x3x3

- Just trying to keep from shrinking. was 266 on this morning.

[ShooterX]

June 24th - Light Bench -

CG Bench -
45x7
135x3
185x3
225x3
275x3
315x3
335x2
345x2
315x3
315x2
315x1
335x1
355x1
315x1

DB Press - 65x6, 75x6, 85x4, 95x2
6 Board - 315x3, 365x3, 415x3, 435, 365x5

EZ XT - 85x4x4
Pressdowns - 6 sets
CG Bench - 155x15
BB Press - 115x12

- Weird feeling during this workout. I dont like Extensions anymore - hurting in my elbow. But i really wanna put some Size and Strength in my Triceps.
- 6 Boards made me feel like a weak little girl. Ive got no Raw Strength left in my Bench.

[BULK_BOY]

June 19th - ME Bench
- for a minute i seriously thought i should do a Bodypart Split with a Chest day and a Shoulder Day, to shape up my Pecs.
But after some thinking i realize that is gay. What i need to do is get BIGGER.

Bigger is better! :thumbup:

[NickAus]

Looking really good!!

[ShooterX]

June 29th - ME Bench

Bench - 45x12, 135x3, 225x2

4 Board -
315x3
365x2
405
425
435
450
460 miss

Denim 2 Board -
405x3
415x3
425x3
435x2
445
455

Pressdowns - 3 sets

- My only problem is lifting off the weight and re-racking it when im finished. Could have handled alot more weight but didnt want to get caught unable to re-rack a heavy Weight.