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SeanW
11-25-2008, 08:30 PM
Hello Everyone. I have been looking around this site for a few months and finally decided to join and start a journal. I am 19 years old and I am a sophomore in college. I have not consistently lifted weights since high school. My goal is consistency with eating and lifting. I will be doing some crossfit and some high reps and some heavy stuff. Here are some stats and my workouts from yesterday and today
19 years old
5'10.5"
175lb
waist 32.5
Right Arm unflexed 12.25in
Left Arm unflexed 12.5in
Right quad 23in
left quat 23in
right forearm 11in
left forearm 11in
chest 37
I am horribly small. I know.

Nov. 24, 08
All done in 20 min.

Thruster 65lbx10

Pullups bw 1x7, 1x3

Thruster 65lbx10

Pullups bw 1x3, 1x3, 1x2, 1x2

Thruster 65lbx10

Pullups bw 1x1, 1x1

Thruster 65lbx10

Pullups bw 1x1, bw-monstermini 1x5, bw-monstermini 1x4

Thruster 65lbx10

pullups bw-monstermini 1x1

*A thruster if is a front squat/overhead press. Those were not hard at all. I totally suck at pullups. I am really out of shape as far as muscular endurance goes. Or anything for that matter

Run/walk 1 mile



Today
Powerclean
135x1
145x1
155x1
165x1
185x1
195x1
205x1
*Felt really good to do these. I like lifting heavy, but i'm trying to get in better shape also.

Dumbbell Bench 3x10 25lbs
*Super easy just trying to get some blood moving

run/walk 1 mile
*ran more than yesterday.

I am hoping to get some discussion in this log, and i will get some pics up so i can see some change. I am pathetically skinny.

T FLEX
11-25-2008, 10:35 PM
...I am horribly small. I know.

Boohoo. :cry: Look at my Sig, now that's small. :D Welcome to the boards Sean

SeanW
11-26-2008, 08:16 AM
Pullups 1x12 -monstermini

Situps 1x50

BW squats 1x50

Pushups 1x40

Pullups 1x10- MM

Situps 1x25

BW squats 1x50

Pushups 1x30

pullups 1x10- MM

situps 1x25

pushups 1x30

*I dont usually workout in the mornings, so this sucked. I thought i was going to throw up like 5 times. With me being in such an undertrained state i am hoping that these crossfit type of workouts will increase my compound lifts also.
ps. i really suck at pullups

SeanW
11-27-2008, 05:52 PM
I am at my moms for Thanksgiving so not able to lift like I would at my house. She just has some dumbbells.

1x30 70lbs SLDL

1x10 OHP with 35lb dumbbells

1x10 dumbbell rows 35lb dumbbells

I am so full. I cant remember a time i ate this much.

SeanW
11-28-2008, 06:44 PM
this was done with no rest between sets. Just enough time to add weight in between.
Bench
barx20
65x10
85x10
105x10
125x10
145x6
155x4

Dumbbell Row
25x10
100 jump ropes
45x10
100 jump ropes

This workout wasnt planned i just felt like lifting so i just went to the garage and did a little bit. Also did some gripper work. closed the coc #1 and coc 1.5 a few times. I think i will start working my grip hard also.

SeanW
11-29-2008, 10:22 PM
500 jump ropes

run walk 1/2 a mile

Just something to get my blood flowing. I am in horrible shape though. This is something I really want to remedy.

12u$$eLL-
11-30-2008, 10:47 AM
Keep working hard.. Remember hard work pays off.

SeanW
12-01-2008, 04:33 PM
Keep working hard.. Remember hard work pays off.

Thanks. I will for sure keep at.

Week 2-Workout 1
Squat bar 1x10
95 3x20
This got my quads really pumped. Its wasn't hard as far as weight goes just the fact of doing 60 squats was hard.

Pushups
1x10
dumbbell bench
30lbs +dumbbell handle 3x20
This was a tough weight definitely got the blood in the muscle.

Deadlift
135 3x20
This was crazy. I loved it though.

45lb weight sled 75 yards
80lb punching bag 75 yards (I carried it on my shoulder)
45lb weight sled 75 yards
80lb punching bag 75 yards
45lb weight sled 75 yards
80lb punching bag 75 yards
45lb weight sled 75 yards

This was just something different besides running. I will probably trade off with doing stuff like this and running.

SeanW
12-02-2008, 05:01 PM
I had some really bad soreness in my legs today. I did a lot of stretching and jogged a half mile. Again this is still tough cardiovascularly. Just have to keep after it i guess.

SeanW
12-04-2008, 09:40 AM
This is yesterdays workout. Everything was supper easy

Front squat
3x20 65lbs
This was really easy. The next time I do these which will be in several week I will go up at least 20lbs or so

High Incline Bench
3x20 65lbs
I did these supper fast. I will go up at least 20 lbs on these also in a few weeks

Dumbbell rows
3x20 (each hand) 45lbs
This was the only thing that was even semi hard.

I did the same sled/bag workout as last time except i did 55lb sled.

Everything is going pretty good. For me right now I am just worried about working out when im supossed to and eating alot.

SeanW
12-04-2008, 09:41 AM
O and good News I have gained 10lbs. Yesterday i weighed in at 185. it has to be mostly water and fat, but i dont look any diffrent that i can see. But weight is weight at this point.

SeanW
12-04-2008, 05:21 PM
Today-
Ran half a mile.

Kiaran
12-04-2008, 10:24 PM
Welcome to the forums, man. What's your workout routine setup like right now?

SeanW
12-04-2008, 10:38 PM
right now i am just trying to get into all around better shape and gain weight. I have it set up right now where i do.

week 1-Crossfit. (I just pick and choose the work outs i want to do. I dont do the workout of the day) this is 5 days a week

week 2-3x20 on what i consider big compound lifts. 3 days a week

week 3-Crossfit

week 4- 3x3 (ramping or increasing weight) 3 days a week.

This is the first training I have ever done where I thought it up myself. I am interested to see how it pans out. I am really enjoying it, and for me i think that is really helping with consistency.

SeanW
12-05-2008, 09:07 PM
Todays workout. im ready for next week and not to do these 3x20. I have enjoyed it cause i want more endurance, but i couldnt that every week.

Overhead squat
3x20 45lbs- this was supper easy. I enjoy this lift. its not a really good strength builder for the legs, but it is a good athletic lift i think.

Band Bench
Doubled monster mini
1x20 this was tough. I was pumped all over after this. Didn't think i could get the next 2 sets but i wanted to try
1x18 I could not do another rep. Couldnt even move it off my chest
Doubled Minis
1x22 After the other lifts the was supper tough. Next time i do these i will try to finish with the monster minis

dumbbell lunges
3x20 20lbs+dumbbell handle(each hand)


Punching bag carry 75 yards
70lb sled 75 yards
holding 45lb plates with handles 75 yards
Punching bag carry 75 yards
70lb sled 75 yards
holding 45lb plate 75 yards

Thought i would add in a little farmers walk. Felt good. I also did some box jumps onto a 30 inch box. Really good workout today. This is the best i have felt since i started lifting. not to sore anywhere


Just in case anyone is interested my all time maxes i did my sr year of highschool and they were as follows:
Bench 225
Squat 320(This was to parallel and i go several inches below parallel now)
deadlift 410

I dont think i am close to any of those at this point but i will surpass those soon enough.

SeanW
12-08-2008, 04:03 PM
todays workout
Thrusters.(Front squat to over head press)
95x1
105x1
115x1
125x1
135x1
145x1
155x1

145 and 155 felt heavy. this is a really good full body workout. for anyone that is training for athletics i think these would be good.

Box jumps
30inch box
1x1 jumped from 24 inches away from the box
1x1 jumped from 36 inches away from the box
1x1 jumped from 52 inches away from the box
1x1 holding 5 lbs
1x1 holding 10lbs
1x1 holding 15lbs
1x1 holding 20lbs
1x1 holding 25lbs
1x1 holding 30lbs
1x1 holding 35lbs
1x1 holding 40lbs
1x1 holding 45lbs
(that was about the heaviest i could go on those. I really like these)

Run half mile. The half mile is getting easier. I will go back to trying to get the mile without stopping in a few days.
Training like I am is really keeping this interesting.

Kiaran
12-08-2008, 06:25 PM
Thrusters bring my Pukie on. I hate them with all my heart and I think they were used as some ancient evil torture ritual.

Box jumps are definitely a good one, you should toss some ropes in there too. You timing your runs or not yet? Keep it going man, getting quite the variety in there.

SeanW
12-08-2008, 07:10 PM
Box jumps are definitely a good one, you should toss some ropes in there too. You timing your runs or not yet? Keep it going man, getting quite the variety in there.[/QUOTE]

I appreciate the comments. By ropes do you mean jumping rope? If so I do do those as a warm up. I haven't started timing my runs yet. I will once I run the whole mile without stopping, which I am actually going to shoot for tomorrow. So i will look to post a time.

My box is basically a crate that some combine parts came in. I am thinking about trying to get a taller one built. But i will just add weight with this one for awhile.

SeanW
12-09-2008, 04:11 PM
I loved todays workout. Lots of fun. I got a few people to lift with me today in my garage so there was alot of pushing each other going on. it was cool

Bench
180x8pr-I was really surprised about this. I have never done that many reps with 180 before. I didn't think my bench was as strong as it once was either. Maybe my endurance is up

Pullups 1x6

Bench
180x7

Pullups 1x5

Bench
180x6

Pullups 1x5

Bench
180x5

pullups 1x4

bench
180x4

Pullups 1x4

500jump ropes

Good workout. I am definitely getting stronger.
just curious anyone reading this live in Oklahoma?

SeanW
12-10-2008, 08:51 PM
Todays workout- Freaking crazy. I dont know if i will ever do high rep cleans again-Note to self. Stupid.
Powerclean
135x15
135x6
Dips
bwx15
bwx6
Powerclean
135x8
135x7
Dips
bwx10
bwx5
-Thats it. It sucked. Probably wont happen again.

SeanW
12-11-2008, 05:16 PM
Todays workout. Another high rep superset type workout. I did take quite abit of rest between though

bw squats 1x100 i did these without stopping i was really surprised.

pullups bw-monstermini 1x5

bw squats 1x75 no stopping

pullups bw-monstermini 1x10

bw squats 1x50 no stopping

pullups bw-monstermini 1x15

bw squats 1x25 no stopping

pullups bw-2monsterminis 1x20

Really good workout. I dont know if its real or not but i think i am looking bigger. I am going to take my measurements again tomorrow.
Next week i am going to be doing some sets of three so it will be good to see where my strength kinda is. not going for a max but i will go heavy..for me anyway

SeanW
12-12-2008, 05:30 PM
Kinda just a bull crap workout today. Did a bunch of curls and tricep extensions and bent over flys. Then went and pulled the weight sled.
All i measured was my arms but they are
right unflexed is 12 3/4
left unflexed is 13
So both of them are up a half inch. I dont under stand how that is possible? These were taken before the workout to so i know it wasnt the pump...I know pump it dumb.

SeanW
12-15-2008, 05:52 PM
today i did some semi-heavy weight for me. It was good.
Squat
200x3
225x3
245x3 Kinda hard, but not to bad. I am having a friend bring a video camera on friday and will put some video up

Bench
95+doubled mini'sx3
115+doubled mini'sx3
135+doubled mini'sx3

Deadlift
225x3
275x3
315x3

Dips
1x20

Bent over flys
2x10 20lbs

Good workout today. I dont own a belt so everything i do is without a belt. I think it really strengthens my core. I am doing this same workout on wednesday and friday but will add at least 5lbs a lift.

Kiaran
12-15-2008, 06:27 PM
Damn fine moves on those squats and deads, bro. Look forward to some vids/pics. Working without the belt definitely helps - to a point. There is a point where it is a smart idea to throw one on though. What's your deadlift form like (conventional/sumo)?

SeanW
12-15-2008, 07:14 PM
I use conventional. I never could get the hang of sumo and just like the feel of conv. better. Deadlift is one of my favorites.

I am anxious to get some vids up. I would like to see myself doing the lifts and get some of you more experienced guys checking my form.

SeanW
12-17-2008, 07:56 PM
Here we go. Good workout. Kinda pissed on bench but i will get the reps on friday

Squat
200x3
225x3
255x3<--Went up 10lbs from monday. Last rep was good but if i would have pushed my hips through it would have been alot easier. I will try 265x3 on friday.
I have vids of the 225 and 255 i will try to get those up asap

Bench
doubled mini's+95x3
doubled mini's+115x3
doubled mini's+155x2
doubled mini's+155x2<--just couldnt get three on either set. I will kill it on friday.
vids of 115 and 155 both sets.

Deadlift.
225x3
275x3
335x3<--This one was kinda tough. I love it though.
Not sure about vids on these. I may have all three i may just have the last one.

dumbbell row-I freaking loved these. You will probably see more of these from me.
80+dumbbell handle 1x20 (each hand)
I have a vid of these but i think my right hand i didnt get all the reps filmed

Dips
1x20 bw

Good workout. Trying to go as heavy as I can because next week i am doing crossfit type workouts again then the next week is 3x20 and then crossfit and the back to 3x3. In case anyone was interested.

Kiaran
12-18-2008, 11:41 PM
Damn, squats are on the move! You carrying the bar high or low on those? Just stay tight, either way. Got to love the band bench too. Loving the deadlifts too. You got a goal you wanna break on that move right now?

SeanW
12-19-2008, 12:04 AM
Thanks man. I appreciate the comments. Right now I am just trying to improve from workout to workout. On the squats i put it pretty much right on my rear delts. Also another comment on my squats, I feel like i am going very deep, i havent seen the vid yet so i am anxious to see if i really am. Right now i am wanting to train full squats. My friend is the one that has the video so i am trying to get it from him and i will have it up. I am going to try to get fridays workout filmed also. Once i get those up i would love to get some comments on those.

SeanW
12-19-2008, 10:12 AM
http://www.youtube.com/watch?v=ge2XNMmgCek

Theres the vid guys. I my squats i can tell i shift forward a little bit trying to come out of the hole but then i get back on my heels. I need to focus on staying back.

Kiaran
12-19-2008, 02:19 PM
Good video, bro. Lovin the focus and intensity. On those squats you are unlocking your knees before the hips. Hips should always unlock first (butt moves backwards as your torso leans forwards slightly), then knees can safely unlock. There is a split second between the two, but it will clean up your form and it will enable you to get your butt back further. Also work on getting a better lordodic curve going. It will make a world of difference on those squats and deads. I know you can do this because you have a good arch on your bench. Which by the way, your bench form looks outstanding. Very clean and strong and a nice path you've got that bar moving in. Keep it rolling...

Also, I've got to ask: where is that gym you're working out in? Lots of random people walking around that don't look like your "typical" gym goers.

SeanW
12-19-2008, 05:01 PM
Thanks I will really work on the lower back thing. Next time I do heavy squats I will put another vid up so you can check it out.

haha. This is my garage. Some of those people are my roommates and some are just friends that were over playing video games that wanted to come see what i was doing.

SeanW
12-19-2008, 05:11 PM
Todays workout.
Squat
205x3
225x3
265x3<--Wasn't to sure about this one, but i sucked it up and just got it done. It felt awesome

Band bench
95+doubled minix3
120+doubled minix3
155+doubled minix2<--crap just couldnt do the third. I was pissed
165+doubled minix1 Good strong set.

Deadlift
225x3
275x3
345x3<--Man I really had to focus on this one. It hurt. But thats the way it is.

Bicep curls
60+ezcurl barx6
70+ezcurl barx4
80+ezcurl barx2

Overhead tricep extention
some sets up ten up to 40lbs

Box jumps 30inch box
15lbsx1
50lbsx1
65lbsx1
75lbsx1<--I wasnt planning on doing this so heavy but my friend was pushing me and he did 70 so i had to try and beat him

Box jumps 40in
3x5 bw jumps. Felt good.

Over all this was a good week of workout. I feel pretty beat up from squat and deadlifting heavy 3 times this week. Next week will be lighter weight so i should recover. I will eat a ton this weekend and rest as much as possible.

SeanW
12-20-2008, 09:32 PM
My dad got me a cambared bar from elitefts for Christmas. So I will be implementing it into my workouts.

SeanW
12-22-2008, 08:49 PM
Freaking awesome workout. I have for sure gotten stronger. My personal record using any form was 160x1 on overhead press. I think my whole body is just stronger than it ever has been.
Strict OHP
45x5
65x5
85x5
105x5
115x5
Push Press
135x3
145x3
150x3
155x3
160x3
Push Jerk
165x1
170x1
175x1
180x1
185x1
Freaking loved it. I know this is nothing for alot of people, but that was awesome for me.

dumbbell row
100x10

Great workout.

SeanW
12-23-2008, 07:43 PM
Sucky Workout felt horrible
95lb Thruster
21 reps

Pullups bw-mini bandx13
x8

95lb Thruster
15reps

Pullups bw-Monstermini x10
x5

95lb Thruster
9 reps

pullups bw- 2monsterminisx9

Total suckage i am shaking really bad now. I am going to try to eat alot.

Kiaran
12-24-2008, 09:03 AM
Nice, didn't know I was speaking with another fellow garager. That explains the randomness in the video, lol. I've been taking videos before where my wife will pop out the door and ask me something. Good ****.

Nice job getting through the heavy week, bro. Very impressive numbers. What are your alltime bests with bench/squat/deads? Nice deal on the Cambered bar, and from EFS too. My Safety Squat Bar just showed up yesterday. Push Jerk looks strong as hell, although I hate that ****ing movement. Hurts my shoulders when I fall under a bar like that. Sorry your last workout sucked, but look what you did leading up to it. Sounds like you might just need to throttle down for a few and let your body catch up. Although, Thrusters...those things are ****ing concentrated evil.

SeanW
12-24-2008, 02:20 PM
Nice, didn't know I was speaking with another fellow garager. That explains the randomness in the video, lol. I've been taking videos before where my wife will pop out the door and ask me something. Good ****.

Nice job getting through the heavy week, bro. Very impressive numbers. What are your alltime bests with bench/squat/deads? Nice deal on the Cambered bar, and from EFS too. My Safety Squat Bar just showed up yesterday. Push Jerk looks strong as hell, although I hate that ****ing movement. Hurts my shoulders when I fall under a bar like that. Sorry your last workout sucked, but look what you did leading up to it. Sounds like you might just need to throttle down for a few and let your body catch up. Although, Thrusters...those things are ****ing concentrated evil.

Thanks Man. What hurts me on push jerk is lowering the weight back down. Yea last workout was bad, I think it is mostly due to the fact that thrusters are tough cardio for me also. After the first set of 21 I layed face down on my bench for like 2 minutes.
I really dont know where my maxes are right now, but the best I have ever done is 320 on squat, it was to parallel. 225 on bench, and 410 deadlift. But I have never been as consistent with my workouts and diet as i have been these past 5 weeks and i plan on continuing it. So i hope to kiss those numbers goodbye soon.
Not going to do any workout today. then back at it tomorrow.

SeanW
12-27-2008, 02:00 PM
Well I took wednesday off from lifting even though i had a workout planned. If i would have been home i would have done it but i was at my moms for christmas and i was just to lazy to go find a gym. Maybe it will do me some good. I hope it doesnt hurt me. On thursday I was still at my moms and I found some dumbbells she has and did some lunges and floor presses. Didnt really count. I will be back into my normal routine of things come monday. I will be doing 3x20 next week.

SeanW
12-29-2008, 09:45 PM
Squat with my new cambered bar
1x20 115
1x20 115
1x20 135-First to sets were to easy. This set was kinda hard.
(Last time i did this workout i used 95)

Dumbbell Bench
1x20 35+dumbbell handle
1x20 35+
1x20 35+ This was pretty easy. reps were fast
(I did 30 last time)

Deadlift
1x20 155
1x20 155
1x20 155

Concentration Curls
25x10
30x8
35x6
40x4
45x2
50x1
55x1
I dont know?

Dips bwx6-just felt like it

then i did some super sets with dumbbell bent over flys and tri extensions.

Felt good. I will be able to go up in weight alot again by the time this comes around again.

SeanW
12-30-2008, 10:01 AM
I am really surprised how sore my chest is today from those dumbbells. They werent hard at all. Must be doing something good.

SeanW
01-01-2009, 12:31 AM
Goals for 09

Bench 315
Squat 405
Deadlift 500
Dunk a basketball
Close #3 coc
Pinch 2 35s
Weigh 200lbs and still be able to see at least some abs.

I would love to exceed all these but i feel if i write stuff down it makes me work for something. And now putting it on the internet where you guys will read it will help keep me accountable.

Coke
01-05-2009, 03:37 AM
Good luck with those goals dude - been consistent from the start of this journal!

SeanW
01-05-2009, 02:14 PM
Thanks. I appreciate all the comments in this journal. It really helps me stay motivated knowing there are people checking in. I am headed to the garage to lift right now

SeanW
01-05-2009, 03:40 PM
Thruster 65lbx10

Pullups bw 1x7, 1x3

Thruster 65lbx10

Pullups bw 1x3, 1x3, 1x2, 1x2

Thruster 65lbx10

Pullups bw 1x1, 1x1

Thruster 65lbx10

Pullups bw 1x1, bw-monstermini 1x5, bw-monstermini 1x4

Thruster 65lbx10

pullups bw-monstermini 1x1


Above is the last time i did this workout. This was done in 20 min. Same with last time

Thrusters 1x10 65lbs
Pullups bwx10
Thrusters 1x10 65lbs
Pullups bwx4 bwx5 bwx1
Thrusters 1x10 65lbs
Pullups bwx3 bwx3 bwx3 bwx1
Thrusters 1x10 65lbs
Pullups bwx3
Thrusters 1x10 65lbs
Pullups bwx2
Thrusters 1x10 65lbs
Pullups bwx3

I was breathing hard the whole time. I didnt feel like dieing though. I must be getting in better shape. haha

Kiaran
01-06-2009, 12:06 PM
Nice work with that circuit, bro. I still hate Thrusters, just for the record. Goals you listed would be incredible. Good luck, you can reach them with the sort of work you've been putting in, bro. Cool deal with the cambered bar work. I hear that thing is a real bitch to get used to. What'd you think of it?

SeanW
01-07-2009, 07:36 PM
Last time I did this workout
Pullups 1x12 mm band
situps 1x50
Pushups 1x40
Bw Squats 1x50
Pullups 1x10 mm band
Situps 1x25
Bw squats 1x50
Pushups 1x30
Pullups 1x10 mm band
Situps 1x25
Pushups 1x30

Today-
Pullups 1x17 mm band
Situps 1x60
Pushups 1x60
bw squats 1x60
Pullups 1x13 mm band
Situps 1x40
Pushups 1x40
Bw squats 1x40
Pullups 1x10 mm band

Man this sucked bad. Felt like throwing up pretty much the whole time. I'm ready for next week when i lift heavy.

Kiaran
01-08-2009, 11:07 PM
I hear ya. Long circuits are vomit-inducing for sure. I think the balls-to-the-wall short circuits are way more fun, however they can be almost more pukie than the long ones.

SeanW
01-10-2009, 10:59 AM
Yesterdays workout

Powerclean
135x1
145x1
155x1
165x1
185x1
205x1
225x1<---Pr. Not sure about form on these. I know its not perfect but its not has bad as some. next time i do them i will get a vid. But it will be like 5 weeks or something like that.

3 board bench
135x1
185x1
225x1
245x1<--Never done a 3 board before. I had done a 2 board a few years ago. I think I am going to add these in just to feel some heavier weight. This wasn't a max at all.

SeanW
01-12-2009, 05:05 PM
Todays workout
Squat
135x5
225x3
245x1
275x1
300x1<---Kinda slow but not to bad. Not bad at all for not squating all the time.

Bench
Doubled Monster Minies on all of these
Barx10
95x5
115x2
135x1<--very fast
155x1<---I have no clue about band tension or anything. Anyone know how much that would be at the top? This one was tough.

Deadlift
135x3
225x3
315x3
365x1
405x1<--good stuff haven't hit 4 plates in awhile.

Thats all for today. Just wasn't feeling it on the accessory work so i just left. I will try and do at least 5lbs more on wednesday.

Kiaran
01-12-2009, 05:09 PM
Damn, boy. Some solid numbers you put up today. Thought you were not going to do bands anymore on bench?

SeanW
01-12-2009, 05:34 PM
I will do bands this week and then in 4 weeks i will do doubled mostermini and mini and then 4 weeks from then straight weight and then i will reevaluate and decide where to go from there.

SeanW
01-16-2009, 04:04 PM
squat
135x5
225x2
275x1
300x1
315x1

Bench<--Went with straight weight. Will explain below.
135x3
155x2
185x1
225x1
235x1 10lb pr

Thats it for today.
One of my friends challenged me and a friend to a powerlifting competition. The training I have been doing is not neccissarly the best for strength gains. So for awhile my workouts will change somewhat. I will still be doing full body workouts. I am going to write it up and will post it later. I am going to get some before pics of me taken and get those up also. I am considering posting my diet as well. I have been stuck at 180-185 for awhile and want to get past that. I am willing to work hard, so it will be interesting to see where i can get. My friend is getting married march 14, so we will be doing to meet march 13 so i will have 7 or 8 weeks.

Kiaran
01-16-2009, 11:02 PM
So you hittin up Westside or what? You'll smash the PL contest for sure, bro. What are you up against? Strong squats and awesome bench PR, btw.

SeanW
01-17-2009, 05:56 PM
Ok. Basically I am going to be doing the set up of starting strength but with my own stuff added.

Workout A
Front Squat 3x5
Cambered Bench 3x5
Powerclean 3x5
pullups 3x10

Wokout B
Front Squat 3x5
Standing Strict press 3x5
Deadlift off plates 3x5
Skull Crushers 3x10

Then I will do these workouts on each individual day
Monday-
Dumbbell bench 3x20
Dumbbell Snatch 3x10 (each arm)

Wednesday-
Dumbbell Row 3x20
Box jumps 3x20

Friday-
Dips 3x20
Thrusters 3x20
Curls-whatever i feel like

I will be adding weight each week. My idea is, I will add weight until I fail on front squat. Then I will switch to back squat and continue progressing. Example: If i fail at say 250 3x5 then the next time I squat I will do 255 back squat and continue. Same then with cambered bar bench. If I fail say at 185 I will change to regular and start at 190 and so one. Hope that makes since to those interested in my progress.

To keep my conditioning up I will be doing jump ropes everday, trying to add more each time. I will also be getting back running, rowing, and pulling the sled. I will trade days with these. Time to hit hard on monday. Got to love the grind.

SeanW
01-19-2009, 05:22 PM
Week 1 workout A
Front squat 3x5 135

Cam. Bench 3x5 135

Bent over rows 3x5 135

Pullups 1x10, 1x8, 1x6

Dumbbell bench 55+handle 3x10

Plate throws 45lb plate 1x10 each hand
(this is exactly what it sounds like. I did it like the wsm man do het throws but with one hand at a time.)

I am going to try to add 10lbs a time for awhile. On front squats I used a really close stance. I liked all the lifts going to enjoy the next few weeks with things getting heavier.

Kiaran
01-20-2009, 03:23 PM
Plate throws, lol. Where did you do those? Sounds like you've got a good plan, bro.

SeanW
01-20-2009, 09:50 PM
Yea its an interesting lift. you should seriously give it a go. I get some momentum by using my hips and then throw it over my head. I just did it in my back yard.

SeanW
01-22-2009, 11:33 AM
Week 1 workout B

Front squat
145 3x5

Standing OHP
115 3x5

Deadlift<--I wanted to do deficit deads but my plates rocked around and spun so i am going to have to build a box i guess. So i just it 4 plates again
135x2
225x1
315x1
405x1

Dumbbell row
110x10
110x5<--Totally gassed i am going to keep trying to do this weight for awhile.(note to self. Start with left hand)

30in box jumps
1x20<--I hit my hand on the box and cut it up. Took some meat out but i think its fine. I will just tape it up on friday.

Everything felt good. I will go up 10lbs on squats again. I think i will probably just go up 5 lbs on ohp. Looks good. I hope i can push this for several weeks.

SeanW
01-26-2009, 08:01 PM
ok sorry I havent been updating. Been working out just didn't have access to a computer. Here is todays

Front squat
165 3x5

Ohp
125 3x5<---mis load i wanted to just do 120. I will do this again next time.

Deadlift
135x2
225x1
315x1
405x1
Boxes are in the process of being made. 5in deficit so it should be good.

Dumbbell Bench
60lb+ dumbbell handle 3x10

skull crushers 65lb 3x8

bicep curls 1x15

No plate throws today. Freezing rain outside. I am going to start posting my diet starting tomorrow, mostly to just keep me accountable.

SeanW
01-26-2009, 08:20 PM
I never do skull crushers or tricep extensions at all so my tris feel like they are going to explode. i bet they help somehow

Kiaran
01-26-2009, 10:02 PM
Tossing that 405 around on that DL like a toy, lol. C'mon, you should have done the plate throws IN the freezing rain. Doesn't get more hardcore than that, right? I never do skulls either. **** always messes with my elbows. On those DLs, are you doing them with the deficit yet or is that what is coming? Keep it up, bro. I have a feeling you're gonna kick my ass to 275 on that bench, lol.

SeanW
01-28-2009, 03:58 PM
I should have, it would have been a good story at least, haha. Deads are still just from the floor, trying to get something together for a deficit.

I can tell my bench is getting stronger, but i am still a long way off from 275.

SeanW
01-28-2009, 04:05 PM
todays workout.
Front squat 3x5 175<--These were really easy. I think I might be able to go longer than I thought on front squats. Friday will be 185 then I will just start going up by 5 i think.

Bench
45x10
95x5
Monster mini + 45x3
Monster mini+mini+45x1
MM+M+65x1
MM+M+85x1<--Really Strong
MM+M+115x1<--Freaking grinder but I freaking got it. I was pumped. I honestly didn't think I would get it. I acctually don't know how much this is at the top and bottom? Anyone know?

Bent over rows
3x5 155

pullups
bw 3x5

Dumbbell rows
45 3x10<--never stoped just went one hand to the next untill all sets where done.

box jumps
1x20

Good workout. I will bench again on monday, with the cambered bar and will try 165 for 3x5 then 175 on friday then just start adding 5 lbs a time.

Kiaran
01-28-2009, 10:49 PM
Damn, tons of band work in here. Here is an easy way to figure out the tension, follow closely: first measure how far (approximately) the bands are stretched from wherever they are anchored to wherever the "top" of the lift is. Second, either fasten the bands to the catch-pins in a squat cage or on the top of the frame of the squat cage, as if you were going to do reverse band deloading (make sure to fasten them in the same manner - i.e. double/single choke, etc.). Third, hang the bar through the bands (like a reverse band squat/deadlift/bench) and begin adding weight until it stretches the bands to the measurement you took in the beginning. At that point, that is how much EXTRA tension is being applied at the top of the lift. Hope that makes sense.

i.e. So if it took 135 lbs (including the bar) to stretch the bands to my measurement, then I was lifting the bar+weight+135 tension.

SeanW
01-29-2009, 10:34 PM
I will have to give that a try. Seems simple enough.

That last set was just total overload at the top. I dont know why, i just really like benching with bands.

SeanW
02-04-2009, 08:14 PM
I have been so busy, that is why i haven't posted. I have still been training. I'm not going to play catch up but here is todays workout. I will be consistent posting again from now on.

Front squat
barx10
95x8
135x3
190 3x5<---first to sets were easy last set was getting hard. I am going really deep on these. I will push the weight up for as long as I can before I switch to back squat. I hope to see some carry over.

OHP
barx10
65x5
85x3
105x3
135 3x5<---First set was freaking hard. I really didn't think I was going to be able to get all three sets but I got it locked in on the second set with form and did great. Now the third set was a grinder. I think I will just go up 2.5 a time next time.

Deadlift
skipit. My lower back is feeling it from squating 3 times a week and deadlifting once or twice so I just took a break. I will just be deadlifting once a week from now on.

Skull crushers
70lbs 3x10

dumbbell rows
90lbs 1x15

Box jumps
bw+10 1x15

Good workout. I can feel I am getting stronger. I have lost a few lbs I am down to 180. I have got to get back to eating consistently. I eat a lot when I eat its just not frequently enough. I also ordered some Results, so I am really anxious to give this a shot.

Kiaran
02-07-2009, 11:44 AM
Strong Front Squats, bro. Impressive OHP too. I hate those things, lol. Good call on resting the DL and listening to your body. You are definitely getting stronger each workout. Bet your next bench maxout session you knock out of the park. Don't worry bout posting often in here bro. We aren't going anywhere, lol.

SeanW
02-11-2009, 09:43 PM
I have been sick since last friday. First day back lifting since then.

Front squat
95 3x10<--Went light because I deadlifted heavy

Bench press
worked up to 155+monster mini band. I should have done more, but i thought my previous pr was 145 but it was 155
took the band off
225x2

Deadlift
225x3
315x1
415x1<--pr. But this was a joke I had a ton more in me.

pull ups
1x8

2 plate sled pulls 15 min

I need to hit the accessory work harder I just didn't have it in me today. I need to kill it on friday.

Kiaran
02-15-2009, 01:20 PM
Good stuff with the 155+monsters. That **** had to be heavy at the top, lol. 225 probably just floated right up after all that. If 415 is a "joke", I wanna see what you're capable of. Max out next time - up to failure.

SeanW
02-17-2009, 07:12 PM
Mondays workout
Front squat
3x10 95<--Really easy. I am considering try to push up my 10 rep max. Not sure why.

Cambered bar bench
95x10
105x10
115x10
125x10
135x10<---Kinda hard, just for the simple fact that I dont have mind muscle memory like i do with a straight bar. I have to think to bring it lower. Hard to get in a good groove. I think this is really going to help the bench.

Pullups<--I suck
bwx10
bwx7
bwx4<---I have to get get freaking better at these. I will push these hard until I can do 5x10 in a reasonable amount of time. Then I will add some weight

Dumbbell Bench
40lb+handlex15
40lb+handlex14<---Don't know what happened. I think I just lost focus

Bent over dumbbell flys
20 1x12
dumbbell extension 20 1x12
I dont know what i was doing here. just bored.

Weight sled. 90lbs 15 min. I think I almost died.

Kiaran
02-17-2009, 10:59 PM
lol at the "just bored" and so you did some flys and extensions. I know because I've done **** very similar to that when I too got bored. Good call on the 5x10 on the pullups. That is the best place to default on that lift for some reason, IMO. How does the cambered bar handle on the bench? I've never tried one or seen it done. Should take a vid of it.

SeanW
02-20-2009, 08:49 PM
Kiaran: The cambered bar handles just like a straight bar as far as it rotating in my hands. I was kind of surprised about that. But it takes some getting used to with the range of motion, it doesnt hurt my shoulders or anything its because I dont have the mind muscle memory like i do with straight bar.

Wednesday workout. I didnt have hardly any time so i just hit some medium sets of 1 for three lifts.
Squat
worked up to 275 for an easy single

OHP
worked up to 155 for a kind of hard single

deadlift
worked up to 410 for a kind of hard single

Then i was gone

todays workout
Bench
45x10
95x10
115x3
135x5
took the weight off and added mini bands
barx1
65x1
95x1
115x1
135x1
155x1
175x1
185x1<---really slow but I got it. I will have to look back and see what my pr is. I think this will be it.

Dips
bwx5
+10x5
+20x5
+30x5
+40x5<---Kinda hard. Not to bad.

Dumbbell row
handle weighs 8lbs. not including handle
40x5
60x5
80x5
100x5<--These were pretty good reps.
120x5<--I am not claiming good reps on these but it killed my back. I am going to keep these to overload.

ez bar curls
65x5
85 3x5

70 pushups.<--that sucked. First 50 were good reps. next 20 were crap.

good workout. I am lovin it. I wish I had someone stronger than or at least as strong as me in bench to push me. But I am doing pretty good right now staying motivated.

SeanW
02-20-2009, 08:51 PM
previous pr was 165 with doubled minis. So it was a 20lb pr.

SeanW
04-27-2009, 07:20 PM
Ok it has obviously been a long time since I have updated this. I have been training, just not with any set program and I have lost a little weight, I am back to 175 I was up over 185. I am going to keep this updated, it helps keep me motivated. I will just start with today. I am not going to back log anything.

Bench
45x10
95x10
135x5
185x1
205x1
took the weight off and added monster minis
45x4
95x1
135x1
155x1
175x1<--This is a 20lb pr, from the last time i did these. So i stopped i might have been able to get 185 but i shut it down to get a pr another day

Dumbbell Bench<--I use dumbbell handles, and i dont add this weight to it, cause its like 7lbs and i am lazy. Just for some info
40x10
50x10
60x10
70x10
70x10<--This was pretty hard. Instead of going up in weight i think i will just start with 50 next time and to 3x at 70.

Skull crushers
35x10
45x10
55x10
65x10
75x10<---really hard. I changed grips halfway through. I will probably just stay at this weight and try to get cleaner reps.

Dumbbell row (same thing with handle here)
60x10
70x10
80x10
90x10
100x10<---Pretty tough. Probably just try and get more reps on this set next time.

Then I did some shoulder stuff with the monster minis. Nothing big. Dont remember reps or anything. Really Good workout tonight.

SeanW
04-30-2009, 04:26 PM
wesnesdays workout
Front squat
45x10
135x10
135x10
135x10<---These aren't hard but I suck at reps. I will keep doing higher reps though because I suck.
Back squat
185x10<---not hard I am going to try and add 2 reps a week until i get to 20 then go 205 and do the same thing. I am going to actually be trying to push the weight on fronts

24kg kettlebell
snatch
done without stopping
L handx10
R handx10
L handx10
R handx10<--suckage these are just hard. haha

2 hand swings
1x50

Windmills
L hand x5
R hand x5<---had a friend try these with the 16kg and couldn't do it at all. I was kinda surprised. I guess they take a lot of shoulder stability.

cleans
L hand x10
R hand x10

I enjoy the kettlebells. Hopefully we will be seeing some more reps and stuff on this day. Saturday I will use the 32kg.

My quads are sore today. Every time I do front squats after a layoff they get me. I like them though. they make me stay perfectly upright.

SeanW
05-01-2009, 10:40 PM
todays workout
Speed bench
cambered bar
45x10
185x1<--I was showing a guy how to keep his back tight on bench.
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
These are all supper fast I have one more week where I will use the cambered bar, then I will probably go straight bar with a mini band. We will see. I will stay on whatever I do for 3 weeks.

Dips
bwx20
bwx20
bwx16<--the last rep was hard but wasnt failure. I didnt want to go till I couldnt. I had a big tricep pump.

Tricep ex. over head
20x20
20x20
I will had another set in next time. I just felt like such a pansy with the 20's but my arms were so full of blood.

Pullups
wide grip
bwx10
bwx10
medium grip
bwx10
palms facing
bwx7

I didn't have time to do OHP and curls. I might do them tomorrow. We will see. Good workout. I kept a good pace. I have been feeling really good in my workouts.

SeanW
05-04-2009, 04:43 PM
Bench
45x10
95x10
135x5
185x3
205x1
Cambered bar bench(took the weight off added a mini band)
45x2
95x1
135x1
155x1
165x1<--This is a pr by default because I have never done this before. I kinda liked it.

Dumbbell Bench +handle
40x10
50x10
60x10
70x10
80x6

skull crushers
35x10
45x10
55x10
65x10
75x10<---Same weight as last week, but this was much easier. I will bump it next time.

Dumbbell row + handle
70x10
80x10
90x10
100x10
110x10pr<--Really hard. I wasnt feeling these at all today, but i pushed through.

monster mini band
side raisesx10
front raisesx10
pullaprtsx10
pushdownsx20
pushdownsx10

I am beat. Good workout though. I feel like I am still getting stronger.

SeanW
05-05-2009, 09:51 AM
Up to 180 this morning. So that means I have been eating enough. I have a gallon of milk that is going to expire tomorrow so I am going to drink it today. We will see how that goes.

Anyone else in college taking finals? I just took my Quantitative Methods of Business Statistics test. I glad that's over. The plus side to finals is. I'm done for the day now:)

Coke
05-05-2009, 09:56 AM
...I feel like I am still getting stronger.

Can't beat that, lol...good luck with school bro.

SeanW
05-06-2009, 12:20 PM
CoCoa: Thanks man. Yea its always fun to get in the gym when everything is going good.

Took my last final today, so its summer! Thank goodness. I am going to do some squats and deadlifts and kettlebells later.

Kiaran
05-06-2009, 01:13 PM
Nice, I remember the days of actually having a summer break from the daily grind. Enjoy it, bro, you've earned it for sure. Get some pics and vids up in this place too, since you'll have the time now. So much for our little contest we had going on awhile back, lol. We both failed. Your strength looks like it is bouncing back already. The DB Rows are still strong as hell I see. When do you think you'll take everything up for a ME testdrive? I'm gonna do mine next week. I'll be happy if I can still break 1000 on my total, lol.

SeanW
05-06-2009, 02:34 PM
Yea, I was getting really sick of school. I really work a ton during the summer. I work at a grain elevator so during harvest i can easily work 100 hours a week. after that its just 50-70.

As far as our comp. that really sucks we totally fell off track. I am going to wait awhile to go heavy full range straight weight with bench, and I kinda have something else going with squats now so probably just once every few months. I still plan on deadlifting heavy about once every three weeks. I am actually going to try hit something decent today. Maybe I can get a vid of it.

SeanW
05-06-2009, 04:01 PM
Real short workout. I have to go go some friends graduation. I will do the rest of it later tonight. I just didn't do some kettlebell snatches

Front squat
145x10
145x10
145x10<---Up 10 lbs from last week. Still wasn't to hard. Weight is easy, I just really suck at reps on squats.
Back squat
185x12<---Up 2 reps from last week. This was still pretty easy, but just gonna stick with the plan of going up 5-10lbs on front squats and 2 reps a time on back. I just want my leg endurance up for now. Hopefully gain some size from it also.

Deadlift
135x10
185x10
225x10
275x1
315x1
365x1<---This was easy weight wise, it just flew up. Dont really have a plan with deadlifts right now. I am actually considering pushing some reps on them. I have always hate reps on deads but, maybe its time to grow a pair? We will see.

I am planning on doing as many snatches with the 32kg kettlebell then go right to the 24 then to the 16. That is gonna be crazy. I just know it will end badly. Haha

SeanW
05-07-2009, 02:17 PM
My legs are actually kind of sore from that workout. That is ridiculous. If it will ever stop raining I will start pulling my weight sled, thinking about alternating pulling for 15-20 min at light weight with doing like 5-10 50 yard passes with really heavy. Maybe that will help my leg conditioning.

SeanW
05-07-2009, 04:47 PM
Well I just bought a new bench and bar from Elitefts. It hasn't came yet, but I'm excited. My plan is to open a gym after college so, I am getting started now buying things I will need. My next purchase will be dumbbells up to 150 then a sweet awesome rack from elite. I should have all that by the end of the summer. Anyone know a place to buy good pro style dumbbells?

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=193

its that bench, but in black.

Kiaran
05-07-2009, 06:03 PM
Good deadlifting, bro. No doubt your legs are at least somewhat domsy after that. Awesome about startin up your own gym after school. I'd love to do that but I don't have the time or liquid to really go for it. If money were no object, I'd do it in a heartbeat and probably spend most my time there, lol. If you need any help deciding equipment, let me know. I've made some mistakes with what I've bought in my gym and have some things I'd do differently next time. EliteFTS is the place to shop for your actual machinery, benches, racks and such. They build some really quality **** for sure. They built my cage and GHR. Definitely worth the price. As for DBs, I personally would go with Ivanko. I've used about 3 different flavors of their DBs in the past and have never been dissappointed. **** is made in USA and quality. Grips on the DBs are a little oversized too, which are nice when you get heavier weight goin up cause it doesn't cause pressure bruising on your hands. They have great knurling and come in many different styles. Check them out at Ivanko.com. If you're serious, call their rep and they'll work with you. Super customer service for sure. If I were going to do it over, I'd buy my plates and bars from them as well. I have a York bar, which I hate. Ivanko makes a pretty badass high-end bar if you're willing to shell out the dough. Just some thoughts.

SeanW
05-07-2009, 06:36 PM
Thanks for that info man. I am serious about it. It is what I want to do. I just bought a texas power bar from elitefts. Man I just checked out the bars from Ivanko. WOW. Those things cost some money. I def. want to get quality, but man I couldn't get much. My idea is to slowly buy things as i can afford them so I wont have so much upfront investment at once. I am getting kinda excited about buying the stuff makes a dream become more a reality.

SeanW
05-08-2009, 04:41 PM
Todays workout
cambered bar bench
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3<--Last week with this weight and bar. Not sure what i will do next time. probably 95+a doubled mini. If that is fast of course.

Dips
bwx20
bwx20
bwx20<--Last rep was kinda hard. But it got all 3 sets of 20. next time I will do bw+10

Tricep extensions
20x20
20x20<--Do another set next time

Wide grip pullups
bwx5
+10x5
Pullups
+10x5
+20x5
Palms facing
+30x4

Ohp
115x5<--I had a big tricep pump. These were hard because of that

Monster mini press down
1x15

Curls
45x15

Good workout today. Scale didnt work. I dont know how much I weigh today. I ran out of milk so I know I didnt get as many calories today

Kiaran
05-11-2009, 09:36 AM
Looks like a long workout, lol. Your tris gotta be sore from all that work too. Good stuff on the OHP even if you were tired.

The Ivanko bars are pretty badass, but yeah definitely expensive. I'm looking to pick up the OBX-20KG at Ironcompany.com. They are pretty awesome and I've ordered a ton of **** from them. That's where I got all my plates and current bar. Not sure if I'm gonna get that bar yet though, that's a lot of money. I'd really like a good PL bar. You definitely get what you pay for when it comes to olympic bars.

SeanW
05-11-2009, 01:11 PM
Yea it was kinda a long workout. Just had some guys hanging out in my garage, so I just kept doing stuff. haha.

Tonight I am thinking about doing a lot of band tension on bench. Break the rule the where you need 50% bar weight. Its fun to lock-out a lot every once in awhile. Plus I got some new bands in. Might as well put them to good use.

SeanW
05-13-2009, 09:12 PM
Mondays workout
Bench
45x20
95x10
135x5
185x3
205x1
take weight off add doubled monster mini
45x3
add another monster mini
45x1
65x1
95x1<--Pr by default again because ive never done them. This was heavy, but i could have done more, but i didnt have a spotter so this was getting crazy to lift off by myself.

Dumbbell Bench + handle
40x10
50x10
60x10
70x10
80x6<--same as last week. I am going to change my second exercise next week. not sure to what though. I will try to think of something creative.

Skull crushers
40x11 I dont know why
50x10
60x10
70x10
80x10<--This is up 5lbs from last week. Going to stay the same next week and then go up the next.

Bent over rows
135x5
145x5
155x5
165x5<---These were all real easy
Pullups
bwx12

MM band shoulder stuff
Frontx11
sidex8
pullapartx20

curls(done without stopping, just switching hands.)
30x10
x8
x6

Pretty Good workout. I don't know if I will have a workout partner this summer or not. With my work schedule, I work so much, when I can lift its not a good time for other people. So, I may be on my own for a few months. May have to cut the volume a little bit when I start workout 80+ hours.

SeanW
05-17-2009, 02:24 PM
After that bench workout on monday I didn't workout any. Had a wedding rehearsal a bachelor party a graduation and a wedding to go to this week. So I just ate a ton and will get back at it on monday. Probably going to do 2 doubled minis just so I can get a pr for that movement. That is what I have been doing lately. Doing a lot of different exercises so I will have prs in them.

SeanW
05-18-2009, 06:33 PM
Todays workout
worked 10 hours scooping wheat all day. Good and tired.
Bench
45x20
95x10
135x5
185x3
225x1
Close grip
135x2
185x1
225x1
back to regular grip
250x1 Pr<--kinda slow of the chest but once it got to like a 2 board it shot up. The bench workouts im doing must be doing some good.

Push ups
Micro mini bandx10
mini bandx10
monster minix10
monster mini+micro minix10
monster mini+minix10
Just trying something different. I will keep these in for a few weeks.

Skull crushers
40x10
50x10
60x10
70x10
80x10
These were much faster than last time. I will bump up the weight

bent over rows
140x5
150x5
160x5
170x5
pullups
bwx14

Kettlebell ohp
24kgx11
24kgx8

concentration curls(non stop)
x10
x10
x6

Good workout. I am going to have to really up the eating if i want to keep up the prs while im working. I felt strong on everything. Just real tired.

SeanW
05-20-2009, 08:02 PM
Todays workout
Front Squat
155x10
155x10
155x10
Back squat
185x14

Deadlift
45x10
135x10
185x10
225x10
I am going to do one week high reps, one week heavy. I am going to start doing kettlebell snatches swings and windmills on tuesday thursday and saturday. Not all three exercises everyday, but one of them. Maybe start doing a little running/weight sled pulling on days I left. I am not and good shape and I dont like that. I am getting stronger, but I want to be athletic as well.

Kiaran
05-20-2009, 10:21 PM
Nice moves, bro. Strong bench, so far you're kicking my ass, lol. Careful with the band tension on that thing. You are strapping yourself into a loaded sling shot otherwise. Turning into a JS Band freak I see. I need to order some new mini bands. I want to just pickup some monsters and micros as well. One of my minis is a little stretched out and should be tossed. You can keep your KB snatches, swings and windmills. **** that ****, seriously.

SeanW
05-28-2009, 07:55 PM
I am turning into a total band freak. When I dont do them frequently though my ability to grind out straight weight goes to pot. Tonight I did something really dumb but I just got some new bands and my chains just came in the mail so i freaking just loaded the bar with bands and chains. ended up doing. Bar+2 doubled minis+chains+doubled monster minis+doubled micro minis. that was freaking craziness. I got it though. dont know how. I dont see how its possible that i got that. I never really want to do it again, but i might just to get it on video. That is way to much band tension.

SeanW
05-31-2009, 06:55 PM
ME Bench
Barx15
bar+1 set of chainx10
135+chainx3
185+chainx1
205+chainx1
225+chainx1 pr (Never done just chains before)This was a nice hard rep. Could have got a little more maybe. I will just break this pr next time I do this.

Cambered bar bech
95x10
105x10
115x10
125x10<--All nice and easy I will go up 5 lbs a set next time

Skull crushers
closer grip
65x7
70x7
Wider grip
75x7
80x7

Non stop supper set
mini band pullaprtsx10
Pullupsx10
mini band pullapartsx10
pullupsx6

Good workout. Not much else to say.

Kiaran
06-02-2009, 12:52 PM
Cambered bar bench sounds interesting. What do you think it's helping out with? You and your crazy band work, lol. Good workouts, bro.

SeanW
06-02-2009, 07:11 PM
It is for sure helping with power out of the whole. I am doing them nice and slow and controlled. On regular flat bench I try to lift as explosively as possible, but with this I dont touch my chest if i let muscle memory take over. I really like it. I know me with the bands. haha. That was stupid though. I shouldn't have done that. Just an injury waiting to happen.

todays workout
OHP
45x10
65x8
85x8
105x8
125x8<--not to bad. Strength useually comes back quick on these

Dumbbell rows
50+handlex15
60+handlex15
70+handlex15

Some shoulder stuff with my chains

Pullups
bwx12
bwx8

SeanW
06-07-2009, 11:42 AM
Ok. I freaking worked my butt off this week at the good ole grain elevator. We are cleaning it up real good before harvest gets started. I pulled 5 gallon buckets full of rotten wheat out of a 20 foot pit for about a total of 27 or so hours. 11 pick up loads worth. My lower back and hamstrings and biceps are totally smashed. I just got done doing ME bench and I am headed to work now, because some people are saying they are going to cut. Until about mid july i will be working 90 hour weeks easy now. I will try and eat a lot and hopefully not lose any strength.

barx10
bar+micro minix10
95+micro minix5
135+microx5
185+microx1
205+microx1
225+microx1
235+microx1<--This was near limit. It went up without a sticking point but was slow through the whole lift.

Cambered bar bench
100x10
110x10
120x10
130x10<--Chest was really pumped, i did these with not much rest

OHP
85x8
90x8
95x8
100x8<--Did these with very little rest also, makes a huge difference.

Skull crushers
45x15
55x15

Pullups
bwx14

Done. Time for work.

SeanW
06-09-2009, 10:11 PM
Got off at 10pm tonight and lifted weights. Long days.

Kettlebell ohp
16kgx5
32kgx5
24kgx12
16kgx20

Shrugs
135x10
185x10
245x10

Wide grip pullups
bwx5
+10x5
+20x5

Dumbbell rows
100+handlex10

lateral raises
20x10

Band pullaparts
2x10

Bentover flys
20x10

curls
30 2x10 non stop

Good workout I kept moving. Its like 90% humidity and like 90 degrees. really sweated a ton. Hard to muster up the energy to lift weights. Got to be at work at 7 tomorrow. Leave home about 630. If it doesnt rain and the the humidity calms down a little where people can cut wheat later into the night it will start being 12-1 when i get off. that is always fun. Legs tomorrow, speed bench thursday, me bench sunday. sorry if non of this makes since. haha

SeanW
06-10-2009, 06:18 PM
Lunges
45x20
135x20

Kettlebell swings
32kgx20

Kettlebell snatch
32kgx10each hand

windmills
32kgx5 each arm

On my supper break at work. did this workout this morning.

SeanW
06-11-2009, 07:11 PM
Speed bench
Reg grip
115+chainsx3
115+chainsx3
115+chainsx3
close grip
115+chainsx3
115+chainsx3
115+chainsx3
wide grip
115+chainsx3
115+chainsx3
115+chainsx3

Dips
bw+20x12
bw+20x12
bw+20x11

rolling dumbbell extentions
20 3x20

some pullups. Wide grip, narrow palms facing, bunch of stuff probably on 20 or so reps though

Kiaran
06-12-2009, 12:33 PM
Got to be tired with all that work, dude. Looking strong with the chains and that set of 135x20 lunges had to be tough as hell! Dips are looking strong as well. Wonder what your max on bench is. Probably getting up there, bro.

SeanW
06-21-2009, 08:42 PM
Got home way early tonight from work. like 9pm. I hadnt lifted since last sunday. I have been trying to eat a ton to help maintain my weight and hopfully some strength. Should only be 2 more weeks or so of these 100 hour weeks.

My workout for today. Took like 10 min

Bench
45x10
135x3
185x2
225x1<---This was so freaking heavy. I was pissed so I went for a pr.
255x1pr<---This was def my max on this day. I would not have got a lb more.

Now I think I will take a shower and go to bed.

Kiaran
06-22-2009, 10:01 AM
Nice work, bro. Lol, the weight felt like ****...so you go for a PR, I love it! I've had some of my best PRs on days like that actually. You just never know. Sorry your work is so brutal right now. Hopefully the pay is good though. Keep the food up and you won't lose any muscle. Strength will be lost, but that comes back fast if you haven't let the tissue atrophy.

SeanW
06-28-2009, 10:19 AM
The pay isn't bad at all. The over time is what makes it worth it.

Ok. Today I am going to get some pics and measurements and post them. Tomorrow I am going to be starting 5,3,1. I am also going to be doing some sort of conditioning work 4 days a week at least. It sounds fun to me so I am going to give this a good solid run and see where it takes me. I will be doing progress pics and measurements at the end of every cycle. I started ridiculously light, so my last set on lifts will be pretty high reps, which will be brutal but fun.

I will be back posting frequently. Wheat harvest is pretty much over. Now how much I work over 50 hours will be up to me. I will probably keep it in the 60-70 range, but it will feel like I have tons of free time. haha.

SeanW
06-28-2009, 10:59 AM
Measurements (all relaxed)
Before cycle 1
BW 175

Right Arm 12 7/8
Left Arm 13 1/8

Right Forearm 11 1/2
Left Forearm 11 3/8

Chest 37 1/4

Shoulders 45

Waist 32 1/4

Neck 16 1/4

Right Thigh 23 1/4
Left Thigh 23 3/4

Right Calf 15 1/4
Left Calf 14 7/8

My goals are pretty basic. Get bigger without getting to fat. I dont mind putting on some fat though. I will get the pics taken and up later.

Kiaran
06-28-2009, 12:01 PM
Good stuff, bro. Sounds like you've got a good plan for the next several months. 60-70 hours work, damn, that's still a ton, lol.

SeanW
06-29-2009, 06:41 PM
Couldnt find the computer cord for my camera. So no pics until it shows up

Bench
45x15
95x8
140x5
160x5
180x13 pr

Cambered bar Bench
115 5x10

Upright row
45x10
50x10
55x10
60x10
65x10

Jump Rope
300

Kept a good pace. Shoulders and chest were pumped. While I was doing ropes my biceps were on fire! Never experienced that before. haha.

SeanW
06-30-2009, 04:50 PM
Cycle 1 week 1
Squat
140x5
160x5
180x20<--Holy cow. I could have done more, but wow.

My legs were cramping like crazy

Pullups
bwx10
bwx10
bwx5

16kg kettlebell snatch
Rx10
Lx10
1min rest
Rx10
Lx10

I suck. The end.

Kiaran
06-30-2009, 11:34 PM
20 rep squats...puke. No doubt your legs were smoked after that, lol. Nice work, bro. Awesome benching too. You gonna keep doing the 20 reppers on the squats?

SeanW
07-01-2009, 10:01 PM
Kiaran: Well not necessarily. I am really doing Jims 5,3,1 I just started ridiculously light. I am slowing getting back into the conditioning, and in about 2 weeks my prowler should be here and I am looking to add that into a big part of my training.

Today:
No workout or conditioning today, but my roommate has been wanting to get into lifting more to just stay fit and stuff so he has just been going to the garage and lifting whatever he feels like 3 days a week. Anyway, he was doing squats with 105 and I jokingly said I wonder if I could one hand push press that? He said no freaking way. So I had to give it a shot. I freaking nailed it. It wasnt even that hard. I had planned to do kettlebell press as my accessory lift on my Military day on 5,3,1. But I am thinking about doing these. It was fun.

SeanW
07-02-2009, 05:35 PM
Cycle 1 Week 1
OHP
45x10
80x10
90x10
105x13pr
High reps are killer but fun

Dips
bw 5x10

16kg kettlebell press (decided to just stick to the plan.)
5x Lx10
Rx10(went from left to right hand without and breaks)

Jump Rope
400

I am really out of shape. As bad as I have been since I started this log.

SeanW
07-03-2009, 04:35 PM
Cycle 1 Week 1
Double over hand Deadlift-I am going to call this my man up or puss out workout. Not sure if I really maned up, but I wanted to puss out the whole time.haha
45x10
170x5
200x5
230x20<--Sweet mother. Not heavy weight but holy crap. Even my triceps and calves hurt.

32kg kettlebell swings
2x10<--I was going to do 5 sets but my hamstrings and glutes were just twitching like crazy I almost fell down with every down swing.\

Dumbbell row +handle
50x10
55x10
60x10
65x10
70x10

16kg kettlebell snatch
Lx10
Rx10
30 sec rest
Lx10
Rx10
30 sec rest
Lx10
Rx10
I almost pussed out and just didnt do this. But conditioning is good, and almost fun once a person gets into shape a little bit.

Kiaran
07-04-2009, 11:11 AM
You one arm push pressed 105 on a bar? That's insane, get a vid next time, I gotta see it! Man, I got to get back into jump roping, I've gotten lazy as hell with them. Thanks for the motivation. Twenty rep deads is suicidal. I don't think I will ever give that a shot, lol. You are gonna have some stupid DOMs from that, bro.

SeanW
07-06-2009, 07:58 PM
Yea, I couldnt believe it either. On thursday when I do ohp press i will get my buddy with his video camera out there and film it. I might try to go heavier. Doing ropes right after an upper body pump is freaking hard, haha. I am trying to get myself into some kinda decent shape before my prowler comes and I start killing myself on it. I was def playing some serious mind games with myself on the deads. I tend to say "how bad do you want it" in my my head a lot. haha.

Cycle 1 Week 2
Bench
45x10
135x5
150x3
170x3
190x12pr<---I dont know what it is, but whenever I do rep out sets, I feel like my form goes to crap. Gonna have to get a vid of that also. I feel like have a real nice set up for my heavy sets of 1. I am going to be doing this workout for awhile, so I need to get better at setting up for reps. Also I am going to start including my projected 1 rep max using the formula in the manual, not that I really think that it would be my max its more to compare rep out sets. (265.24)

Cambered Bench
117.5 5x10

Upright Row
47.5x10
52.5x10
57.5x10
62.5x10
67.5x10

Jump Rope
500

Good workout. I missed like 3 times on the ropes, my biceps and shoulders get so pumped doing these after a bench workout. Its not near as bad after a shoulder one? Who knows.

Kiaran
07-06-2009, 09:29 PM
Damn, that's a lot of 190, lol. Bad ass job, bro. You must have felt ridiculously jacked after that last set of bench. Jump ropes are really coming along as well. I'll join ya and start hitting my ropes up a couple times a week. It's good, fun exercise and builds awesome forearms and calves. Three misses ain't bad. If your biceps are getting tired, you're probably not staying relaxed enough. Don't grab the handles so hard. Nothing you can do about forearms getting tired though.

SeanW
07-07-2009, 07:47 PM
Thanks man. I am liking the reps for a change. I hope I can get my setup where it feels nice for all the reps. Thanks for the tips on the ropes. I am hoping to add 100 every time until I get 1000 and then start timing it. Thats the plan any way.

Cycle 1 Week 2
Squat
45x10
150x3
170x3
190x16pr (291.232)<---With my job (lots of manual labor stuff), and the conditioning I have been doing (when I get my prowler there will be more), my goal on squat is to do more reps than I do on bench. haha.

Pullups
bwx10
bwx10
bwx10 Volume pr. did 5 more reps on the third set than last time. Will add 4th set next time.

16kg Kettlebell snatch (form totally sucked with my left arm today? Dont know why). This is how the rest on these went down. I had my phone out in the garage for my clock. It ticked over to the next minute I started the set, when I was done, I went back to the phone and when it ticked to the next minute I started again. There is no way I had more than 20 sec rest between sets. I felt like dieing. So it must have been good

Lx10
Rx10

Lx10
Rx10

Lx10
Rx10

Lx10
Rx10

I was kinda disappointed with my performance on squats. If you go my the formula it was a lower projected max. Then I thought about it and the whole methodology of this 5,3,1 is that this Iron Game is a marathon. As long as I am in the weight room bustin it week in and week out and stick with a decent plan I am going to get stronger. So thats that.

I got my mass stack from Atlarge Nutrition yesterday. So I am saying goodbye to my abs until that stuff is gone, and hopefully I can put on some quality mass. I am not going to weigh until the end of every cycle, just because I can obsess about that kinda stuff.

So its back to work tomorrow at 6am. I have to be the only freaking college guy in the country that is ready for classes to start. I still work at the same place during the school year, but they are great about me just working when I can. During the summer though I have no life. haha. But hey, it pays for school, food, tv, electricity, internet, car, gas, and a little spending money. Some of my friends barely work and have more money than me because mommy and daddy pay for everything. Kinda irritating sometimes, but suck is life.

SeanW
07-09-2009, 09:06 PM
I think today is the hottest it has been in the town I live in ever. haha. I work outside so that totally blows. at 4pm it was 111 just total freaking crap outside. Such is life I guess.

Guess what. at 7 when I got home and started lifting in my garage it had cooled down 11 degrees. So it was 100 lifting. That is terrible.

Week 2 Cycle 1
1 arm push press
105x1 both arms (just wanted to make sure I wasn't hallucinating when I did it last week and before I bothered to get it on vid)
115x1 both arms

OHP
80x3
100x3
110x14pr (161.282)

Dips
bwx12
bwx12
bwx12
bwx11

16kg kettlebell Press
4x12

Jump rope
600 3 misses

I had a real good workout for being to drained. My strength was there but my endurance wasnt so good. I wanted another set of kettlebell presses and another rep and another set of 12 on dips. o well. Maybe next time when it isnt so dad gum hot.

http://www.youtube.com/watch?v=XDm4PT-Ptio

http://www.youtube.com/watch?v=cpFa6B6pfb0&feature=channel

http://www.youtube.com/watch?v=Vk8xPBvSEFw

SeanW
07-10-2009, 06:27 PM
If it doesnt cool off, there will be no deadlifting in the garage tonight. Its like 105 in there right now. I will get up early and do the workout before work. Suckage. Worked on Anhydrous Ammonia tanks today. That stuff is sick. One valve was leaking and I caught a big breath of it and about went down. Holy crap. I need to stop fixing things at work, or they will expect me to fix everything. lol.

Ok, I am going to get back into grip training. I got like supper into it about a year ago, and then I guess I just got burnt out? I dont know. But I am going to be doing alot of levering and Pinch work, cause i totally suck at those. I will do gripper work at least every other week, maybe once a week, but it is so much stronger than my other grips that I think it causes problems. Just for some info. I have severely broken both my hands and wrist which required a total of 4 surgeries. I did a lot of rehab and stuff and when I was into grip training and stuff I had no pain and great flexibility, and I feel like my hands are getting stiff, so I am getting back in the game. I got the grippers out last night and took some vids. Here they are.

http://www.youtube.com/watch?v=SLNrE_nZVNo

http://www.youtube.com/watch?v=C4ojYWZl5GM

http://www.youtube.com/watch?v=iNByTorsxzU

http://www.youtube.com/watch?v=nNzH4z4NABo

SeanW
07-10-2009, 09:46 PM
got below 100 in there about 9 so I just went for it. I hate early morning workouts.

Cycle 1 Week 2

Double Overhand Deadlift
45x10
185x3
215x3
240x20pr <--Grip almost gave out on last rep, but I got it. The reason I think I am not getting overtrained with these was actually planed, so I feel kinda smart. My max mixed grip dead is 455, double over hand is just 315. I used this max for this program, and I am able to do more reps and weight then my grip will allow. So I am working the muscles supper hard without taxing the cns to much

Kettlebell swings
32kg 3x10<--Kept moving here, these felt pretty good

Dumbbell row
52.5x10
57.5x10
62.5x10
67.5x10
72.5x10

24kg Kettlebell Snatch
1x40 changed hands every 10 reps(did this non stop)

Feel like im in better shape, but still not where I want to be. Not any where close

SeanW
07-13-2009, 07:11 PM
Horrible day at work. Thought I got like really bad poisoned, but turns out I just had to induce vomiting and like an hour later I felt way better after I ate something. If someone actually wants to hear about it I will elaborate more.
Temp in garage 101

Cycle 1 Week 3
Bench
95x10
135x5
160x5
180x3
200x12pr(huge pr...279.92) Form felt spot on. Good set right here. This is the last bench session before deload, so i'm glad i had a good one

Cambered bar bench
120 5x10

Upright row
50x10
55x10
60x10
65x10
70x10<--These were heavy took a couple breathes between reps

Ropes
Got a stop watch, so I wanted to time these
1x700, 1 miss ,5 min flat.<--I dont know how good that is for anyone else, but that felt freaking amazing for me. My legs were on fire. I like pushing through that kinda stuff though.

I am so ready for it to get cooler. It is to freaking hot. work is killing me.

SeanW
07-15-2009, 07:53 PM
Felt like total crap yesterday and it was everything I could do to just get my cals in sine im bulking and so I just decided to do it today. Wont mess anything up really

Cycle 1 Week 3
Squat
45x10
160x5
180x3
200x15pr(299.9) I add a few more reps in the tank, but I freaking hate squats. I know that is really panzy, but I would rather do kettlebells and sled pulls and stuff for legs. But I dont hate them enough to stop doing them, because they are an awesome movement. So I am just gonna try to keep them ahead of the bench.

pullups
bwx10
bwx10
bwx10
bwx5

16kg Kettlebell Snatch
30 sec rest between sets. (got a stop watch now)

Lx10
Rx10

Lx10
Rx10

Lx10
Rx10

Lx10
Rx10

Lx10
Rx10

SeanW
07-16-2009, 05:51 PM
Got a bachelor party tonight, so I wasnt going to have time to do my full OHP workout so I decided just to see how much weight I could put over my head with whatever form happened. I was going for a push press, but a push jerk just sorta happened. haha.
warmed up
pushjerk
225x1pr

I hate lowering down heavy over heads. It just doesnt feel like. I should get some bumper plates, so I can just drop them.

http://www.youtube.com/watch?v=lU-2UKwu7r4

tomv
07-16-2009, 06:55 PM
Mate 225 Overhead is sick, jerk or not! I watched your 1arm pushpress that was mad as well, going to try them one of these days.

What the shiz happened with your poisioning? Eat something bad or get bitten or something?

SeanW
07-17-2009, 09:11 AM
tomv: Thanks man. I don't really know if those 1 arm barbell push presses are worth anything, but they are fun.

I work at a grain elevator and we are treating wheat for bugs. We use this poison call PhoxToxin and its pretty potent stuff. Its also been over 100 degrees where the bottles of this stuff are and when I opened one of them, it basically exploded in my face and I kinda panicked and took a big breath which is a huge mistake. Started filling sick right away. Called poison control they said go to fresh air and induce vomiting and then I just had to lay there for awhile. I am doing fine now. Thanks for asking man.

tomv
07-19-2009, 07:05 AM
**** ay? Well as long as you're all sweet now mate.

Kiaran
07-19-2009, 09:52 AM
Sean, bro you've been kicking some ass lately. Unbelievable on that pushpress with the 225. You made it look easy too, man. I think you could squeeze some more out of it with a little more practice! I don't think I could hold 225 over my head let alone bend my elbows with it, lol. Cool deal with those grippers too. I hate you for being able to close the #2 Captains. I can close the 1.5s but have like a good inch to go on the #2s. That's some scary **** with the bug spray poisoning you. Glad you turned out alright, bro. That **** can mess you up big time.

tomv
07-26-2009, 06:57 AM
I hope the reason you're not posting is cos you're making mega-bucks out in the field mate!

SeanW
07-27-2009, 06:38 PM
Ok, I am back. Last week was my deload week and just a general bad week. So I didnt do a thing. I got diagnosed with sever hypothyroidism. The dr didnt even understand how i was awake in his office much less work 70-90 hours a week and lift weights. So I am on a pill for the rest of my life most likely. Not a big deal I guess just an inconvenience. The doc also said that this is probably the reason why I have such a hard time getting in good cardio shape. So I am hoping the medicine will kick in soon and I can notice a big difference in my general well being.
Week 1 Cycle 2
Bench
45x12
140x5
165x5
185x16pr (282.68)

Cambered Bench
115x10
115x10
120x10
125x10
130x10

32kg Kettlebell Strict Press
1x1 This is way to heavy after all the volume I have done this for at least 3 reps before when I was much weaker.
Push press
1x5 Just gonna slowly work on the volume on this weight

1/4 a mile 1min 28.78sec<---And I about died. haha. I suck so bad. This will get better. conditioning is going to be running and kettlebell snatches for this whole cycle. I still havnt got my prolwer in the mail yet anyway. which is kinda frustrating me.

I will put up my measurements and everything from after the first cycle later this evening. I am really glad that I started everything really like and just really checked my ego at the door, because I am likeing the reps and I can tell I am getting stronger.

SeanW
07-27-2009, 10:44 PM
Measurements before cycle 2
Bw 185 +10lbs

Relaxed

Right arm 13 1/8 +2/8
Left arm 13 2/8 +1/8

Right Forearm 11 5/8 +1/8
Left Forearm 11 1/2 +1/8

Chest 38 1/2 +1 1/4

Waist 33 7/8 +1 5/8<--wow. haha serious bloat going on. got to love bulking.

Neck 17 +3/4

Right Thigh 24 +3/4
Left Thigh 24 7/8 +1 1/8

Right Calf 15 1/4 +0
Left Calf 14 7/8 +0

Nothing here really surprised me. I knew I was fatter so the waist went up, and I knew I felt bigger everywhere else. Hopefully I can make as good of gains this month without putting the inch and 5/8 on the waist. haha. either way i am going to 200 and see where i am ate to see if i want to cut or not.

tomv
07-28-2009, 05:07 AM
Good to hear you went to the docs mate, working the crazy hours you are you're not going to see great gains in the gym but the determination and mental toughness from training will last a long time!

Kiaran
07-28-2009, 12:43 PM
That's insane about what your doc diagnosed you with, damn! Glad you are alright though, bro, and glad it's a simple fix. What made you go to the doc or was it just routine bloodwork from a phys? Anyway, I am sure your energy is going to improve now and so will all your numbers and strength. I hear ya on the waistline during a bulk, lol. I'm at 33.5" on my waist as well. I can still see my abs, its just like all the bulk and gas from all the ****ing protein and food in my gut is pushing everything out, laf. Got to love it, right? When I don't feel bloated, I know I'm not gaining - it's sort of my indicator I need to eat more these days. My wife doesn't understand, lol.

johnnyo_99
07-28-2009, 01:01 PM
motivating stuff in here, keep it up

SeanW
07-28-2009, 06:37 PM
Tom: Yea I am glad I finally went also. I just kept thinking I was just tired. I am relieved that it is something that just a pill can fix. I am anxious to get to feeling normal again. I am surprised that I have been able to keep hitting prs even though I have been feeling like crap.

Kiaran: Thanks for the kind words man. I went because I was getting so tired it was just affecting my ability to think and enjoy life. I do enjoy a bulk. My girlfriend doesn't understand either. I will say something like I am full, and then I will get some more food or drink a shake or something and she is like why the heck are you doing that if you are full. I just laugh.

Johnnyo: I try man. Thanks for stopping in. Feel free to post anytime. I am not anywhere close to the strength I want to be, but I have came a long way from where I started. Its just a never ending journey.

SeanW
07-28-2009, 06:43 PM
Clycle 2 Week 1
Squat
45x12
140x5
165x5
185x20pr (307.1) Kinda tough. More mental and cardio tough. Surely something good will come from high rep squats. not sure what though. haha

one leg squats
-just really getting the feel for these, next week the volume will go up quite a bit

bw 3x3

medium grip pullups
3x10<--I was doing wide grip last time which is harder for me normaly, but I didnt do any pullups last week and I weigh more. I am hoping to get to 5x10 this cycle

16kg Kettlebell snatch
60 snatches 2min11sec

After cardio I always just feel like total crap. I think thats why I cant do the same thing every day. I may even add a third kinda of conditioning in this cycle cause I hate running so much. We will see.

SeanW
07-29-2009, 07:12 PM
I think I am going to start hitting up a few sets of curls on wednesdays. I havnt done curls consistently since before I ever took weight training seriously, so I am hoping to get some growth out of them.

Hammer Curls
20x10
30x10
35x10
40x10

EZ bar curls narrow grip
65x10

jogged .7miles in 6min8sec

My prowler finally came in. Gonna give that a go tomorrow.

Good day. My legs were supper sore, so instead of trying to improve my quarter time, I decided to jog. Quads are still a little sore, but it for sure helped.

Kiaran
07-29-2009, 07:24 PM
Twenty reps of squats with 185, yuck. That's a lot of reps to clear for your 85% day. Think you will increase the weight more than 10 lbs next cycle or what? Awesome about your Prowler. Gonna need to take some pics of it in action. You should name it too, lol.

SeanW
07-29-2009, 10:11 PM
I really don't think I will. It is hard for me to not be pushing the weight, but I am really trying to stay with the mindset of a marathon. I want to be able to keep progressing without resetting my maxes for a really long time. I will before jan 1 test my maxes cause I will want to see how close I am to my goals for 09. I just went back through my log to find them to post them and I just decided to read through the whole thing. wow. Its nice to do that and see that I have actually made some progress.

As far as the goals go. I think they are all reachable, except maybe dunk a basketball. When I wrote that I was doing a lot of box just and stuff, and I just haven't been focusing on that. I haven't lost much on jumping last time I tried I could still grab the rim. I dont think I will alter my training to get that goal. I do grip work frequently, I just don't post it, because its not useually done at the same time as my other workout.

I really encourage everyone to look back through their logs and see where they have came from, either give you some encouragement or some motivation to hit it even harder.

Goals for 09

Bench 315
Squat 405
Deadlift 500
Dunk a basketball
Close #3 coc
Pinch 2 35s
Weigh 200lbs and still be able to see at least some abs.

SeanW
07-30-2009, 05:22 PM
Cycle 2 Week 1
OHP
45x10
80x5
95x5
105x17pr (163.905)

Dips
bw 5x12 Last set was kinda tough. This is a pr for me at any weight I think.

Kettlebell Strict Press
24kg 3x5

It rained like 2 inches so It was to muddy for the prowler
16kg kettlebell Turkish getupx10 2min37sec

Kiaran
08-01-2009, 01:01 PM
I like those goals. Almost the same as mine, only I'd like to close the #2s. Closing the #3 Captains...that would be awesome. I thought about ordering the #3 and #4s just for more of a joke thing. It's something like 360 lbs of force to close the #4s, lol. Could just break a mans hand with that sort of grip you know? Total Popeye crushing the can of spinach type **** right there.

Crazy work with the rep PR on the OHP and Dips. Bummer it rained so much. This year has been rain almost every afternoon like when I was a kid. Love that ****. I haven't seen someone do a Turkish Getup in years, lol.

SeanW
08-03-2009, 01:33 PM
Kiaran: I really hope I can reach those goals. I really like the way my training has been going. If I can go until new years without having to reset my max on 531 I should be super close. I can get the 2.5 now and I can move the 3. haha.

Cycle 2 week 2
Bench
150x3
175x3
195x14pr(285.09)<--I was really happy about this. I dont really think the max I put after my lifts is right, I just use it to compare rep maxes.

Cambared bar bench
115x10
117.5x10
122.5x10
130x10
This bar is just awesome. Anyone reading this, if you have good shoulder flexibility, and a little extra money buy this bar and use it. The extra range of motion is great.

32kg kettlebell push press
3x5<--Really got into a groove on these. It felt really good

did a few snatches with the 32 and the 24 then
16kgx60 in 2min.<--I had to really push myself at the last 30 seconds to get it.

Good workout. Not really much else to say. Everything went great.haha.

Kiaran
08-06-2009, 04:24 PM
Mighty fine PR on that bench press, bro. Got me beat for sure. Does the cambered bar make the range of motion longer on bench? I do the same thing with my estimated max numbers after every PR. It's a good gauge to see how you are doing relative to another set I think.

SeanW
11-23-2009, 07:23 PM
Due to some health problems, and moving and other things i took some time off training. Now I feel great and I am back at things. My training will look alot different then most people here, but i like the atmosphere of this place and i need to keep a journal to keep track of things. Follow along if you will. I will be posting in other peoples logs soon.

Monday-Kettlebell swings and jerks
One hand swings
16kgx5 EH
20kgx5 EH
24kgx5 EH

32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest

Kettlebell strict press
16kgx5 EH
20kgx5 EH
24kgx5 EH
32kgx4+1jerk EH

Kettlebell jerk
20kgx10 EH
1min rest
20kgx10 EH
1min rest
20kgx10 EH
1min rest
20kgx10 EH

Thats it. Good workout. I have no Idea of my weight and measurements. I will get that stuff up so I can keep track. I can see abs, so I am not to fat.
Anyone feel free to post and make suggestions or just say hey.

SeanW
11-24-2009, 07:10 PM
I am off from classes for thanksgiving today, but I had to work all day. O well got to pay the bills.

Tuesday-Kettlebell Snatch and cardio

16kgx5 EH
20kgx5 EH
24kgx5 EH
32kgx6 EH

16kgx100 4min23sec

ran a mile in 5min39sec then did other random cardio for 15min. Feeling good. I love the heavy kettlebell snatches. Feels good to throw that weight over my head. I want a heavier bell, be those things are expensive.

Coke
11-25-2009, 12:32 AM
No doubt man, the bills have got to be paid, lol...good deal on the kettlebell training as well, that used to be more prevalent around here with a few members along the way. Like the cardio as well.

SeanW
11-25-2009, 09:55 PM
CoCoa: You know it man, working isnt so bad but when you actually sit down and figure out how much work you have to do just to be alive, haha. That gets depressing.
I am really enjoying the cardio for the first time in my life, so I am hoping I can make some serious improvements.

SeanW
11-25-2009, 10:00 PM
Just a arms and chest workout today. Normally I do turkish get ups on this day also, but due to being at my moms house i didnt have my kettlebells so just the bodybuilding stuff today. I did about 5sets of chest flys and 5 sets of tricep pressdowns and 5 sets of curls. All in the 15-20 rep range.
Tomorrow I will run in the morning and then I will be sitting on my butt eating and watching football all day. I think I will participate in the weight gain challenge that is going on the powerlifting section. I am just 180-185 so im at a serious disadvantage from the big boys, but I promise to do my best. haha.

Happy Thanksgiving everyone!

Kiaran
11-25-2009, 11:52 PM
Interesting new training. How come you shelved the powerlifting and all that? Just felt like going all Russian KBs for awhile or is there something you're working towards? Also, you still looking at gym equipment to build a gym or is that on ice indefinitely? BTW, a sub 6 minute mile is ridiculous. I can keep it in the 6 minute range, no way in the 5, nice job bro!

tomv
11-26-2009, 02:44 AM
Good to see you back Sean, hope all is well and that the training kicks back off nicely.

SeanW
11-29-2009, 04:21 PM
Kiaran: Really the only reason for changing the training was I moved and I live in an apartment and so I dont have a place for all my equipment. I have it stored in my dads barn. I am still def looking to get the gym up and running in the next few years.

SeanW
11-29-2009, 04:22 PM
Tomv: Thanks man, I am really enjoying my training and being in some kinda decent shape.

SeanW
11-29-2009, 04:31 PM
Sunday-Swings and Jerks and cardio

One hand swing
16kgx5 EH
20kgx5 EH
24kgx5 Eh

2hand swings
32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest
32kgx11

Strict press
16kgx5 EH
20kgx5 Eh
24kgx5 EH
32kgx5+1 Jerk EH PR

Jerks
20kgx10 Eh
1min rest
20kgx10 EH
1min rest
20kgx10 EH
1min rest
20kgx10 EH
1min rest
20kgx10 EH
-This was a volume pr. One more set than last week.

ran a mile in 5min9secs. This one hurt. haha. I and gonna go a few cardio days without pushing the mile time for awhile. I have improved my time by over a min this past month.

Good workout today. I really like the kettlebell jerks and presses. I remember when I got the 32kg I couldnt press it once. So they are for sure getting stronger. Had a bunch of friends over last night and they saw my kettlebells and everyone was trying them. It was actually pretty funny. I didnt have one light enough for the ladies to press.
Snatches tomorrow.

SeanW
11-30-2009, 05:55 PM
Monday-Snatches

16kgx5 EH
20kgx5 EH
24kgx5 EH
32kgx7 EH PR<---one more rep than last time

16kgx120total 5min53sec<---This was a much slower pace than last time, but 20 more reps. I just didnt have the explosiveness today, I think that mile yesterday took it out of me. Over all it was a good workout. Pr with the 32 on the snatch. Tomorrow is cardio and my bodybuilding day. Just get a pump in the chest back and arms.

SeanW
12-01-2009, 04:39 PM
Tuesday-bodybuilding day at my apts workout room
Did like 5 sets of pec flys
3 or 4 sets of chest supported rows
2 sets of lat pulldowns
4 sets of some type of tricep machine
2 sets of biceps
everything was in the 8-12 rep range

My hamstrings are pretty tender from the swings and snatches and hard running so i for cardio today i did a mile in like 11 mins and then did other stuff for another 10 or so. wasnt feeling and drive to push this today.

Go ahead and hate on me. haha. Workouts are way different than they used to be but I am trying to make due with what I got at this point and have fun with it. I am the leanest I have ever been at this weight. I weighed 183 before the workout today. I am the strongest I have ever been at the kettlebells(not really sure what that means though) and I am for sure in the best running shape I have ever been. When I was playing football I'm sure I was faster in shorter periods but I could never run long distances very fast. So I am satisfied for now. I want to get back into the powerlifting game eventually/soon. I will only be in college for another year, so hopfully when I graduate and get a different job I will have a place for the weights.

SeanW
12-02-2009, 07:33 PM
Just some grip work today. I might do some really light band stuff later to put some blood in the muscles that are sore. Tomorrow I am back at it. Swings jerks and cardio.

Coke
12-02-2009, 09:15 PM
Looks good Sean, keep doing your own thing.

SeanW
12-03-2009, 05:43 PM
Thanks CoCoa I am enjoying the training for now.

Thursday
I did some swings with bands under my feat. I kinda liked it, simulated a heavier bell worked up to the 32kgx5+monstermini band

Then I tried to do some over head pressing with the bands, I worked up to the 32kgx1+micromini band, wasnt really that hard but the bands just dont ever fall right on the bell. I might have to work with this a little more

swings
32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest
32kgx11
1min rest
32kgx11

jerks
20kgx10
1min rest
20kgx10
1min rest
20kgx10
1min rest
20kgx10
1min rest
20kgx10
1min rest
20kgx10 pr
This was pretty hard I really feel my legs start to fatigue before anything. O well. Keep making progress with low rest periods for as long as i can

Then i jogged 2 miles in about 15 min. and thats it for today. I need to start studying for finals. Crap.

Kiaran
12-04-2009, 11:14 AM
Good luck with the finals coming up. Sounds like you can't wait to get out of there, lol. Cool about storing all your equipment and the plans to still get a place up and running. I'd say getting stronger with KBs, like everything else, means you are strong with KBs! Strength is so specific and doesn't really carry over well to much except helping people move ****, lol. This is why you train for whatever you want to get better at. Crazy 1 mile run time, dude. Almost down to 5 flat...that's freakshow right there.

SeanW
12-17-2009, 03:44 PM
Sorry it took forever to get back in here. Finals are over and I kicked freaking butt. I stayed training but i purposefully limited my internet time so I would freaking study. This semester sucked so much. I will back log stuff since sunday or so but before that i wont.

Kiaran: You are right about the helping people move ****. I get called to move freaking everything for people. I am not even strong, compared to everyone on this board, but i am the only one of my friends that lifts weights at all. My guy friends play intermurals and stuff and some of my friends that are girls run, but no one loves the weights. The mile time is blowing my own mind. But I had to backoff pushing it so often it was killing me. And now its so freaking cold I am doing my running on a treadmill or on the university's indoor track where 15 laps is a mile, so times in there will be a little slower.

SeanW
12-17-2009, 03:49 PM
Monday Dec 14
Pushups
bw 3x5
bwx30<--Figure I would push a movement that somewhat resembles bench since I dont have access to one consistently. I will start adding resistance with bands and chains

Pullups
bw 10x3 with 2min rest between sets
I bought a pullup bar that goes in the door frame, so we will see how this goes.

Band pushdowns
abunch with the mini and monster mini
10 or so with mini+monster mini

Curls with 16kg kettlebell
something like 2x10

Overall a good workout. Had more left in the tank on everything.

SeanW
12-17-2009, 03:51 PM
Tuesday Dec, 15
I am going to start logging where my running is done for my own reference, so when i look back i know if it was outside, on a track, or on a treadmill

Treadmill
3min warm up 4.5mph
2miles 8.6mph 0% incline<---Piece of cake. Feet got tired before my lungs even got close to failing
3min on stationary bike

SeanW
12-17-2009, 03:57 PM
Wednesday Dec, 16
Snatch-Each Hand
16kgx5
20kgx5
24kgx5
32kgx9pr<--last few reps were bad, took a step on some of them. Gonna back off and ramp back up on this.

Turkish Getups
16kgx10 Total. <--Even though I can strict press double this for reps, I can still feel this working the should stability. I am going to be cycling through the bells and then on the way back through try to break rep prs

Snatch Volume
16kgx100 Total. 3min 53sec<--This was freaking hard. Spinal erectors and glutes were on fire! I wanted to quit after 50. My form actually got better toward the end.

Band Rows

Workout was just OK.

SeanW
12-17-2009, 04:02 PM
Thursday dec, 17
Intervals

Intervals suck. I can run at the top speed of my interval for longer than I can do the intervals? Does that make since? No. But if i make progress, whatever. here it is.

Treadmill
30sec at 6mph 1min at 12mph for 5 min.<--My lungs were on fire? I do not understand this. It might be because I am really good at just getting inside my head and going and fighting off the thoughts of pain or quiting, but when I have to look at the time the whole time I feel it more. Booo intervals!

Bike 30sec at 60rpm 30sec at 110rpm for 2 min<--dumb. quads were on fire.

Eliptical 30 sec 110rpm 30sec 70rpm for 2 min

Treadmill 30sec 6mph 1min 12mph then a cool down

Total of 11min of intervals. Kinda pissed about this. O well. Next time.

SeanW
12-21-2009, 11:31 PM
Monday dec 21
Heavy Swings
16kgx5 EH
20kgx5 EH
24kgx5 EH
32kgx5 EH
2-24kgx5
2-32kgx5<--Got a 32kg and a 24kg for christmas from my dad. This was really heavy.

Strict Press
16kgx5 EH
20kgx5 EH
24kgx5 EH
32kgx5 EH<--Felt pretty good.
2-24kgx5<--Really easy. Just getting used doubles.

Swing volume
32kgx20<--Form stayed supper solid all the reps. Just stopped so I can be sure to keep progressing for a few sessions.

Push Jerk volume
24kgx8 EH
2min rest
24kgx8 EH
2min rest
24kgx8 EH
called it quits after that. I was just running out of energy. I will try for 5 sets next time I go for a PR on sets.

Pretty decent workout. Nothing awesome. Consistency is the key.

SeanW
12-22-2009, 02:18 PM
Not sore at all from yesterdays workout. Kinda surprised about that.

Dec 22
Long run
I really didn't know how far I was going to be able to run, so I didn't go in with much of a plan, but ended up liking what i did so I would try to progress this way for awhile.
I started out at 7.5mph and every 2min i upped it .1mph until I reached 8.5 and then every 2 min I went down .1 mph until 30min was reached. This ended up being exactly 4miles. That is for sure the farthest I have ever ran at any point in my life.

30min for a total of 4 miles.

SeanW
12-23-2009, 11:29 AM
my right calf is just a little sore from the run yesterday. No big deal

Dec 23
Pushups
bwx5
bwx5
1chainx8
2min rest
1chainx8
2min rest
1chainx8
2min rest
1chainx8
Pretty easy. Nothing Special at all.

Chinups
did 1 then waiting 15sec and did another for a total of 20

band pushdowns

Kettlebell curls.

Thats it for today. I am heading out for some christmas travel. Merry Christmas Everyone.

SeanW
12-26-2009, 04:11 PM
dec 26
treadmill 1% incline, 8.6mph, 2 miles

SeanW
12-29-2009, 05:10 PM
Dec 29

Snatch
16kgx5 EH
20kgx5 EH
24kgx5 EH
32kgx5 EH<--Last time i did 9 but my form was sloppy. Form was really good on these. Not sure if i will do 2 sets of 5 next time or just do a set of 6. I will think it over.

Turkish Getups
20kgx8 total<--Felt great. Really held each position to ensure form was good.

Snatch Volume
20kgx40<--I just didn't have it to push these today. Was just being a pansy. I did 100 with the 16 in just under 4 minutes last time. I will kill it next time.

Band rows(I just loop each band around my feet)
Micro minix10
Minix10
Mini+microx10
2minix10
2mini+microx10
3minix5<--Couldn't quite get full rage on these. Pretty tough.

Pullups Palms facing
bwx7<--Had a few more left in me, just kinda wanted to see what I could do with my back fatigued after those band rows.

Decent workout over all. Everything Felt good but the volume snatches.

Coke
12-30-2009, 06:37 AM
Nice job in here man...wish you the best in 2010.

SeanW
12-30-2009, 04:22 PM
Thanks CoCoa. I am looking to stay consistent and do the best with what I got right now.

SeanW
12-30-2009, 04:25 PM
Intervals<--Did way freaking better this time.
6mph for 30 seconds followed my 12mph for 60 seconds. For a total of 9min30sec. Then did like 5min on the elliptical.

3x10 of leg extentions.

Felt good the whole time until in my mind I decided to quit the intervals, then I dont think I could have done any more.

SeanW
12-31-2009, 01:59 PM
Swings
16kgx5 EH
20kgx5 EH
25kgx5 EH
32kgx5 EH
32kg+microx5
32kg+minix5
32kg+mmx5
32kg+micro+mmx5<--Stopped there. Def had more in me. Next time I will start with the mini

Strict Press
16kgx5 EH
20kgx5 EH
24kgx5 EH
Jerks
32kgx5 EH
24kg+1chainx1 <--just getting used to the chain being on there
24kg+2chainx1
32kg+1chainx1<--Good solid rep. Next time I will try 2 chains
Strict press
2-24kgx5

Swing volume
32kg 3x12 2min rest between sets

jerk volume-Was supposed to do 15 sec intervals with the 16kg today, but i cant find my freaking stop watch. O well just did 1 set of doubles clean and jerk with the 24kg

Decent workout today. Keep consistent and hopefully some good things will come from it.

Kiaran
12-31-2009, 02:25 PM
32kgs, nice! 2 poods right? That's a respectible swing for sure. How does that feel at the top, pretty stable? This is some serious convict training going on in here, lol. You plan to ever get back to bars and plates at a gym?

SeanW
12-31-2009, 02:36 PM
Kiaran: Yea 2 pood. I like the swings it is really teaching me to drive the hips through. A few workouts back I did doubles swings with the 32's, that was heavy. And yes I am for sure rigging some stuff up to make the best of everything. I will probably incorporate kettlebells into my workouts always now, but as soon as I get out of school and can either find a place to set my stuff up, or find a gym with a squat rack and a bench that wont fall over I am hack to the barbells. The weight facility that my university has for just the regular student body sucks. I wouldnt trust the benches with 135. The last time I was there just to mess around on some machines there was glass on the floor? WTF? So hopefully I don't get to weak doing these workouts.

Kiaran
12-31-2009, 02:55 PM
lol, glass on the floor. That's some hardcore training. Whole new level of "rub some dirt on it".

SeanW
01-01-2010, 04:16 PM
First workout of the new year

Long run
Miles=4.07
Time=30min

Started at 7.6mph went up .1 every 2min until 8.6mph then down .1 every 2min until 30min

This was pretty hard. I will just stay at 7.6 next time. Happy 2010 everyone.

SeanW
01-02-2010, 06:10 PM
Pushups
did 10x5 with 15-25 seconds rest inbetween
50 total

Pullups Palms facing
bwx11

Band pushdowns

Band curls

Planning on doing a lot of stretching tonight. Hamstrings are a little sore.

SeanW
04-19-2010, 05:07 PM
Bench
45x15
135x5
185x3
225x1
took some weight off and added one set of chain
135x1
155x1
175x1
195x1
205x1<--Really slowed down here
225x1<--Grinder. Butt came off bench. This ties my old pr. Not bad for only kettlebells for the past 7+ months

Cambered bar Bench
5x10 85lbs
Really light. Will slowly work it up.

Skull crushers
5x10 45lbs

Chin ups
bw 5x5

Curls
45lbs 3x10

Not bad for the first Bench workout since like August.

SeanW
04-20-2010, 09:12 PM
Quick Workout today. I only had 30min or so after work before I had to to get to a study group.

32kg Kettlebell Snatch
1x1 Each Hand
1x2 Each Hand
1x3 Each Hand
Super Easy I normally do way more than this

Deadlift
225 2x5
Way easy here. Haven't Deadlifted in a long time, but I really think the kettlebell swings and snatches might have even improved this lift some

Glute Ham raises
2x10 bw

Had to go.

SeanW
04-26-2010, 03:36 PM
ME Bench
Barx10
135x5
185x3
225x1
Take some weight off add micro mini band
135x1
155x1
175x1
195x1
225x1
240x1
This felt pretty good. I have the bands set up under the bench. I have no idea how much the bands add. Doesnt really matter.

Cambered Bar
95 5x10

Skull Crushers
65 3x10

Chin ups
bwx7<--Plus 2 from last week. Gonna try and do that for awhile
bwx5
bwx5
bwx5
bwx5

Reverse Curls
65x10
65x10
65x10

Everything felt really good today. slowly increasing the weight/volume on the accessory movements. I was going to start some kettlebell conditioning this morning, but had a test and got up and studied instead. So I will do that tonight around 7 or 8ish.

SeanW
04-27-2010, 06:36 PM
Typing from my phone so excuse typing errors.

Kettlebell snatch
32kg
this set was done 3 times
1x1 each hand
1x5 bw glute ham raise
1x2 eh
1x5 bw glute ham raise
1x3
done with bassically no rest with that set
rest about 2 min between sets.

Dumbbell snatch
95lb
1x1 eh
pretty crazy. I liked these. Try and get some vid of this up.

Front squat- first rep cleaned
3x10 135
I havnt done a barbell clean in forever. Totally over powered it.
Very happy that on everything but squat the kettlebell workouts I
was doing for the past 8 months or so kept my strength.

Deadlifting
225 1x5

done. Good workout. Kept a real good pace.

SeanW
04-28-2010, 03:46 PM
Quads are really sore today.
Treadmill for 30 min spent of that time at 1.5%incline at 4.5mph but ran a mile at 8mph somewhere in there.

SeanW
04-29-2010, 03:21 PM
Speed bench
barx10
barx10
135 9x3
used three different grips. Probably go with chains next week

135+chainx20pr
17-20 were really slow reps.

Kettelbell press 32kg
1(1,2)
1(1,2)
1(1,2)
1(1,2)

Upright rows
85lbs
3x10

curls
85lbs
2x6

around 6 sets of rows on a cable machine my apt. has. as well as 3 sets of press downs and 3 sets of curls

SeanW
05-01-2010, 11:16 AM
To warm up today I did a few swings with a 20lb dumbbell. I had a really good hip snap going and it got me thinking about throwing it and see how far i could go. Did about 10 throws and the longest one being about 33 feet most were 30.

Ketllebell Snatch
32kg
1x10 Each hand
<----Went from one hand to the other without stopping. This wasn't has hard as I thought it would be.

Deadlift-Double overhand
245 3x5
Piece of cake

Squat
This is where it gets interesting. I dont have squat stands, and I wanted to try and do some back squat since it has been a long time since I have done any. So I loaded up 185 cleaned it then jerked it without to much problem. Then bring it down to my back was not fun felt a big strain in my shoulders. But I got it down there and did I did 5 really easy reps, but i got to wondering how I would get it off my back. So i did a behind the neck jerk, which I have never done before, and got it down. Looks like until I can afford to buy some squat stands or rack, i will just be doing front squats.
185x5

Glute Ham raises
bw 3x5
Going to add some reps, probably 3x10.

Next week I am going to up the voume a little bit across the board on all my workouts.

SeanW
05-03-2010, 03:09 PM
ME Bench
barx10
135x5
185x3
215x1
take some weight off and add mini band
135x1
155x1
175x1
195x1
205x1
215x1
Good Hard rep. No sticking point, but it was hard all the way through.

Cambered Bar
105 5x10
Did one minute rest between sets. Crazy pump. Only go up 5 lbs next week

Skull crushers
65 4x10
one more set than last week. Also just used 1 min rest

Chins
bwx9
bwx5
bwx5
bwx5
bwx5
Extra body weight sure does make these way harder. I am 192 now. that up 5lbs from last monday.

kettlebell rows
32kg 1x10
gonna slowly work the volume up over the next few weeks before the deload.

Reverse Curls
65 2x10

pinch plate curls
2 10s 1x5

Pretty good workout. I will be hitting the treadmill later.

SeanW
05-03-2010, 03:57 PM
forgot to add. kettlebell over head press. 50 reps in 3min in 40secs with 24kg kettlebell

SeanW
01-11-2011, 11:48 AM
Monday- Jan 11, 2011
Treadmill
7mph
3% incline
1.5 miles

5 sets of cable rows

1 set of curls

Tuesday- Jan 12, 2011
Dumbbell Clean and Jerk
20lbs
1x25 Each hand
1x25 Each hand
1x25 Each hand

Hand Stand Push Ups
BW
1x2
1x2
1x2

Treadmill
7mph
5% incline
1.5miles

SeanW
01-12-2011, 04:52 PM
Band rows
2 mini bands
5x15

Push ups
bw
5x10

SeanW
01-14-2011, 09:15 AM
kettlebell snatch
32kg
1x5<---Pulled a muscle on the right side of my neck. Stupid. I was bothering me already and I just aggravated it more. Put icyhot on it right away and started stretching it.
1x5<---Tried again, and it didnt make it feel any worse so i decided to finish
1x5

Bridges-5 sec hold at the top of each rep
1x5
1x5
1x5

treadmill
7mph
5%
1.5 miles

cable rows
5 sets

SeanW
01-14-2011, 09:10 PM
Treadmill
12mph
3%incline
.5miles

Chest flys
3sets

SeanW
01-17-2011, 09:41 PM
Treadmill
8mph
7% incline
1.5miles

Pullups
3x5

Cable rows
5x5

chest flys
3x5

SeanW
01-18-2011, 12:58 PM
Kettlebell clean and jerk
20kg
1x15 Each Hand
1x15 Each Hand
1x10 Each Hand
40kg
1x1 Each Hand

Handstand pushups
1x2
1x2
1x2
1x2

Will hit the treadmill later, and post

SeanW
01-18-2011, 04:04 PM
Treadmill
8.5mph
3%incline
1.5 miles