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evilxxx
12-06-2008, 11:08 PM
Well i just finally started my training today and decided to kick off with some Deadlifts

Warm up(bar x 20)
135 x 10
225 x 10
315 x 8 (felt Heavy)
225 x 8
135 x 10

Stifflegged 135 x 20

(and to think 3 years ago i was doing 505 x 5!)

evilxxx
12-09-2008, 12:50 PM
Dec 8


Bench:

bar x 10
bar x 20
135 x 10 narrow grip
135 x 10 med grip
135 x 10 wide grip
bar x 10

push ups x 40

evilxxx
12-15-2008, 01:31 AM
Had to stay away for a few days due to a synus infection but im going back to the gym when i get up in a few hours.

evilxxx
12-15-2008, 08:56 PM
Deadlift:

135 x10
225 x10
315 x8
335 x6(was loosing my right grip) the plan was to go for 8
315 x6
225 x8
135 x10

evilxxx
12-16-2008, 01:42 PM
Bench:

20 push ups
Bar x 10
135 x 10
155 x 8
185 x 6
155 x 6 (close grip pinky on rings)
135 x 8 (2 sec pause)
Dips x 20

evilxxx
12-18-2008, 06:18 PM
Legs:
Back is a little tight from DL so no squats this week

Calves raises 5x 10

Leg Ext. 5x 10

Leg press 5x 10

evilxxx
12-19-2008, 03:11 PM
Bench:

bar x 10 wide
bar x 10 close
135 x10
155 x 8
185 x 5
205 x 3
155 x 6
135 x 5 close
135 x 5 wide
20 dips
20 push ups

evilxxx
12-20-2008, 12:51 AM
later today i think i will be ready to check whats my max DL now. hoping it will be at 4 or just a few lbs over

evilxxx
12-21-2008, 07:42 PM
yesterdays workout:

DL:

bar x 10
135x 10
225 x6
315 x6
335 x4
385 x1 after a second atempt ,good grip but my back is not 100% good
225x 6
135 x8

Dumbell lat rows:

70 x10
90 x10
100 x10
60 x10

evilxxx
12-28-2008, 12:53 AM
26th Dec


Squats:

135 x 10
225 x 8 (4 sets)

Leg Press:

just counting plate weight(cybex leg press)

270 x 10
360 x 8
450 x 8
450 x 8
270 x 10

evilxxx
12-28-2008, 12:57 PM
today:

Dumbell rows:

50 x 10
65 x 10
80 x 8
90 x 6
100 x6

Seated shoulder press:

30 x 10
40 x 10
45 x 10

Barbell shrugs:

135 x10
225 x10
315 x10

Standing barbell overhead press:

95 x10
105 x 10
135 x 10

20 push ups
20 dips

all in 50 minutes

evilxxx
12-29-2008, 12:15 AM
My starting body weight was 180lbs on Dec 6th and im up to 187 now. Waist was 35" and now is just a hair under 34 1/2!!!

evilxxx
12-29-2008, 03:02 PM
Leg Press:

Just counting plate weight(cybex leg press)

270 x 10
360 x 8
450 x 8
450 x 8
540 x6
540 x6

Seated Calf raises:

100 x 10 x 6 sets

Walked to the Gym (well home is 200m away from the Gym..LOL)

evilxxx
12-30-2008, 03:26 PM
Bench:

bar x 10 wide
bar x 10 close
135 x 10 wide
155 x 8 close
185 x 5x 5 wide

20 dips

tricep ext. 80 x 8 x 3sets(Cybex machine)

40 push ups

evilxxx
12-31-2008, 02:05 PM
DL:

135 x10
225 x5
315 x 5 x 5

Partial DL(from just below the knees)

225 x1
315 x1
405 x1
495 x1
545 x1
545 x1

a few crunches (40 x 2 sets)

evilxxx
01-01-2009, 01:19 PM
Now is time to start the real training since my body is getting used to the weights fast!

evilxxx
01-04-2009, 09:49 PM
Bench:

bar x 10 wide
135 x 10 wide
185 x 8 close
195 x 5x 5 wide

Incline bench:
135 x 8
135 x 6
135 x 6

Partial Bench(starting at pins @ 4 inches above chest)
135 x 4
225 x 4
315 x 4
315 x 3


60 dips (30+30)

tricep ext. 100 x 8 x 3sets(Cybex machine)

50 push ups

evilxxx
01-04-2009, 09:50 PM
body weight: 191lbs!

evilxxx
01-05-2009, 02:28 PM
For the 1st time this year and a new workout for my routine....Dumbell curls!

25 x10
35 x10
40 x 10
45 x 10
50 x 8
40 x 8
25 x 10

Yes my little 17 inch arms need this! maybe they get back to 19.5 like they used to be ...

evilxxx
01-06-2009, 02:57 PM
Dumbell Wrist curls:

25 x 10
35 x 10
40 x 10
45 x 10
50 x 10
30 x 15
20 x 15

evilxxx
01-07-2009, 04:16 PM
Bench:

bar x 10 wide
135 x 10 wide
185 x 6 close
205 x 5x 5 mid finger on rings
135 x10 wide




100 dips (40+20+20+20)

tricep ext. 100 x 6 x 3sets(Cybex machine)

60 push ups (40+20)

DL from pins just below the knees:

225 x 1
315 x 1
405 x 1
505 x 1
405 x 1
315 x 1
(Aprox. 5 sec holds)

And today was my first day on the MHP Dark Rage and i feel like i need to go back to the gym...

evilxxx
01-08-2009, 02:08 AM
I guess no more Dark Rage late in the PM...its 4am and I feel like I need to go do something to get tired! or I will be up for 2 days...

evilxxx
01-08-2009, 07:48 PM
Leg Press:

Just counting plate weight(cybex leg press)

270 x 10
360 x 8
450 x 8
540 x6
540 x6
630 x 4
450 x 8
360 x 8
Seated Calf raises:

100 x 10 x 5 sets

Leg ext:

110 x10 x 5 sets

evilxxx
01-11-2009, 09:02 PM
Had a fun weekend in Albany,NY with lots of alcohol so I went light today...

DL:

135 x 10
225 x10
315 x 5 x 5
225 x 6

Sidior
01-11-2009, 09:12 PM
Way to come back after 3 years. Best of luck with your goals.

evilxxx
01-13-2009, 03:10 PM
Way to come back after 3 years. Best of luck with your goals.

Thanks! Im trying...LOL

evilxxx
01-13-2009, 03:14 PM
Bench Press

Bar x 10
135 x 10 wide
155 x 10 wide
185 x 4 med. grip
215 x4 x 4 med. grip
155 x 8 wide

Partial Bench from pins:

135 x 3
225 x 4
225 x 3
315 x 5

Dips:

30 x 2 sets

Push ups:

40

evilxxx
01-13-2009, 03:19 PM
I m not even doing any cardio and My shirts are getting tight and my pants are geting big...well my waist is getting smaller! LOL!

evilxxx
01-14-2009, 04:47 PM
Squats:

135 x 10
225 x10
225 x 6
315 x3 x 3

Sumo DL:

135 x 10
225 x 8
315 x 10 Regular
315 x 8 Regular
225 x 10

First time ever doing Sumo DL...not too bad, might change might style soon...

evilxxx
01-15-2009, 02:45 PM
Db Curls:

20 x 10
25 x10
35 x 10
40 x 10
50 x 10
30 x 10

wrist curls:

30 x 10
30 x 10
40 x 10

evilxxx
01-18-2009, 01:58 AM
yesterday's light shoulders stuff...(got worn out moving snow for over an hour!)

Standing Dumbell Press:

35 x 10
40 x 10
45 x 10
50 x 8
50 x 8
50 x 10
35 x 10
20 x 10

evilxxx
01-19-2009, 01:51 AM
Hmmm,

Just noticed while taking measurements for my new shirt ...since training started on Dec 6 2008 i have gain 1.5 in in Chest, 0.5 in. forearms and 0.5in. upper arms. Waist line still going down...34!

evilxxx
01-19-2009, 03:05 PM
Bench Press

Bar x 10
135 x 10 Wide
155 x 6 Med.
185 x 4 Wide
225 x4 x 4 Wide felt just like 155 felt a few weeks ago!


Partial Bench from pins:

135 x 3
225 x 3
315 x 3
335 x 3
355 x 2

evilxxx
01-21-2009, 05:06 PM
Squats:

135 x 10
225 x10
225 x 6
315 x 2
335 x 1 Belt
355 x 1 "
365 x 2 "
405 x 1 Belt + Wraps
225 x 6

Sumo DL:

135 x 2
225 x 2
315 x 2

Pin pulls from below the knee: (5 sec holds)

225 x 1
315 x 1
405 x 1
495 x 1
545 x 1
405 x 1 (hold til fingers gave up)

evilxxx
01-22-2009, 02:34 PM
DB curls:
25 x10
30 x10
40 x 10
45 x 10
50 x 10
40 x 10
25 x 10

Hammer curls:
50 x 10
50 x 8
40 x 10
30 x 10

evilxxx
01-23-2009, 06:22 PM
A little diferent DL routine today:

DL:

135 x 10
225 x 6
315 x 6

4" of the ground:

225 x 6
315 x 6
405 x 6
455 x 4

From below the knees:

315 x 1
355 x 1
405 x 1
505 x 1

Back to 4" off the ground:

405 x 8
315 x 2
225 x 1 for aproxx.1 minute hold

fingers are smoked! back is better than ever...

Guitar90
01-23-2009, 06:25 PM
You're coming back ferociously dude! Well done!

evilxxx
01-23-2009, 09:04 PM
You're coming back ferociously dude! Well done!
Thanks...I been trying and I guess its working...maybe is the age...LOL! I will see how it gets once I get to 205-210 and start using equipment again...

evilxxx
01-24-2009, 02:22 PM
Long night tonight celebrating my #34! and got to clean around the house for the party...

DB Hammer curls:

20 x 10
30 x 10
50 x 10 x 5 sets

evilxxx
01-26-2009, 10:49 AM
wow last time i could see my abs so defined was 9 years ago! I might start doing more Ab work!

evilxxx
01-27-2009, 01:04 AM
Rack pulls only:

4" from the ground:

135 x 10
225 x 6
315 x 4
315 x 4
405 x 6

Just bellow knees:

225 x 1
315 x 1
405 x 1
495 x 1

pulled to hard on the 495 and left some hand skin on the bar...no more pulling anything till next week...

evilxxx
01-28-2009, 05:54 PM
Bench Press

Bar x 10
135 x 10 Wide
155 x 6 Med.
185 x 4 Med.
205 x 3 Wide
225 x 3 Med.
235 x 3 x 3 wide


Partial Bench from pins:

135 x 3
225 x 3
315 x 3
335 x 2
355 x 2
365 x 1
385 x 1
405 x 0 (no lift on first try and about 2 inches off the pins the second try)
315 x 3
225 x 6

60 dips
40 x 2 push ups

evilxxx
01-29-2009, 04:17 PM
Squats:

135 x 10
225 x 8
315 x 4
365 x 3 x 3 Belt
405 x 2 x 2 Belt + Wraps
315 x 3
225 x 6

evilxxx
02-01-2009, 02:46 PM
Bench Press:

Bar x 10
135 x 10 Wide
155 x 6 wide
185 x 4 Med.
225 x 5 Med.
245 x 3 x 3 wide


Partial Bench from pins:

225 x 3
315 x 3
335 x 3
355 x 3
365 x 2
315 x 3

60 dips
20 dips

Dumbell rows:

40 x 10
60 x 10
80 x 10
100 x 8

tricep push downs:

non stop

80 x 10
90 x 10
110 x 8
120 x 6

muscle failure!...... 40 push ups after a 2 minute break

evilxxx
02-02-2009, 03:06 PM
Squats:

135 x 10
225 x10
315 x 6
335 x 1 Belt
365 x 4 x 4
315 x 2
225 x 2

DL 4 " above floor:
225 x 2
315 x 2
405 x 2 ...belt


Pin pulls from below the knee: (10 sec holds)

225 x 1
315 x 1
405 x 1
495 x 1 ...belt
545 x 1 ...belt
585 x 1 ...belt (grip is feeling awesome)
405 x 1
315 x 1

evilxxx
02-04-2009, 01:31 PM
Bench:

bar x 10
135 x 10
155 x 8
185 x 8
225 x 6
245 x 4
250 x 3
250 x 2x 2
225 x 6
185 x 6
155 x 10

80 dips( 4 sets of 20)

Squat:

135 x 10
225 x 10
315 x 3 x 3
225 x 8

DL @ Rack from under the knees:

225 x 1
315 x 1
405 x 1
495 x 1 belt on!
545 x 1 "
585 x 1 "
605 x 1 "
625 x 1 "

Mood : crazy!! last time I locked out anything over 6 was not as easy as today!!! the grip is not an issue anymore and got some grip stuff coming from Ironmind.. .

evilxxx
02-06-2009, 12:49 PM
Bench:

bar x 10
135 x 10
155 x 10
185 x 10
225 x 5x 5 (3 wide, 2 close)
185 x 10
155 x 10
135 x 10 close




40 dips( 2 sets of 20)


DL @ Rack from under the knees:

225 x 1
315 x 1
405 x 1
495 x 1 belt on!
585 x 1 "
605 x 1 "
645 x 1 "

1 Arm DB row:

80 x 10
90 x 10
100 x 8

20 dips


No squat today, going Snowboarding for a few hours...

evilxxx
02-08-2009, 10:35 PM
Just started using my new Expand-Your-Hand Bands from Ironmind and those little bands can smoke your fingers!! iwill try to develop some kind of routine with those and keep it post it here too.

evilxxx
02-09-2009, 06:49 PM
Squat:

135 x 10
225 x 10
315 x 8
405 x 3 x 3 belt and wraps
315 x 4 belt
225 x 8

DL@ rack 4" from ground:

135 x 1
225 x 3
315 x 3
405 x 5 belt on

DL @ Rack from under the knees:

225 x 1
315 x 1
405 x 1
495 x 1 belt on!
585 x 1 "
605 x 1 "
495 x 1 no belt
405 x 1 "
315 x 1 "

evilxxx
02-11-2009, 01:51 PM
Bench Press:

Bar x 10
135 x 10 Wide
155 x 10 wide
185 x 8 wide
225 x 5 x 5 (3 wide, 2 med)



Partial Bench from pins:

225 x 6
315 x 4
335 x 3
355 x 3
365 x 2



tricep push downs:

non stop

80 x 10
90 x 10
110 x 8
120 x 6
90 x 6
80 x 6

20 dips x 3 sets

evilxxx
02-12-2009, 10:29 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 10 x 2
green 10 x 2
yellow 10 x 2
blue 10 x 2
red 10 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 10
green x 10
yellow x 10
blue x 8
red x 8

evilxxx
02-13-2009, 02:10 PM
Squat:

135 x 10
225 x 10
315 x 8
405 x 4 x 4 belt and wraps
405 x 6 !! PR! for reps!
315 x 6 belt
225 x 6

DL@ rack ,bottom of plates 4" from ground:

135 x 3
225 x 2
315 x 1

DL @ Rack from under the knees:

225 x 1
315 x 1
405 x 1
495 x 1 belt on!
585 x 1 "
635 x 1 "
675 x 1 " !!! PR!
495 x 1 "
315 x 1 "

What a day to do all time PR's!!! Friday the 13th!!!!

evilxxx
02-14-2009, 11:04 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 20 x 2
green 10 x 2
yellow 10 x 2
blue 10 x 2
red 10 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 15
green x 10
yellow x 10
blue x 10
red x 8

evilxxx
02-15-2009, 01:53 PM
Bench:

Bar x 10
135 x 10
185 x 6
225 x 6
245 x 4
255 x 3 x 3
225 x 8
135 x 10

Dips:

20 x 4 sets

Rack pulls from below the knees:

225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1
585 x 1
405 x 1

evilxxx
02-16-2009, 03:00 PM
Squat:

135 x 10
225 x 10
315 x 6 (felt like doing 10!)
405 x 6 belt + thp's
405 x 4 belt
315 x 6

at a fast speed:
225 x 10
(20 sec rest)
225 x 10

evilxxx
02-18-2009, 04:55 PM
Bench:

bar x 10
135 x 10
185 x 10
225 x 8
245 x 4 med grip
255 x 4 x 2
225 x 6
135 x 10

Rack Lock outs:

135 x 3
225 x 3
315 x 3
365 x 3


Rack pulls from bellow the knees: (hold for about 10 sec)

225 x 1
315 x 1
405 x 1
495 x 1
585 x 1 +Belt
675 x 1 +Belt
495 x 1
405 x 1

evilxxx
02-19-2009, 02:51 AM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 30 x 2
green 20 x 2
yellow 20 x 2
blue 20 x 2
red 10 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 10
green x 10
yellow x 10
blue x 10
red x 10

evilxxx
02-20-2009, 03:42 PM
Squat:

135 x 10
225 x 10
315 x 6
405 x 4 belt + thp's
425 x 2 "
445 x 2 " (very hard 2nd)
315 x 6
225 x 10


Rack Pulls from Knees:

135 x 1
225 x 1
315 x 1
405 x 1
495 x 1 + belt
585 x 2 "
675 x 1 "
405 x 1
315 x 1 without tumbs around the bar (holded for like 15-20 sec.)
225 x 1 "
fingers are smoked!

evilxxx
02-21-2009, 03:22 PM
Bench:

bar x 10
135 x 10
185 x 10
225 x 10
265 x 3 x 3
225 x 10
135 x 10 pinky 1 inch outside the rings
135 x 10 close

Dips:

20 x 4 sets

DB rows:

50 x 10
60 x 10
80 x 10
100x 8

Cable tricep push downs:

80 x 10
90 x 10
100 x 8
110 x 8
120 x 8
100 x 6
90 x 8
80 x 8

Lat pull downs on Cybex machine:

100 x10
140 x 10
160 x 10
190 x 10

DB curls:

20 x 15
50 x 8 x 4sets

60 push ups, wide
40 push ups, close

evilxxx
02-21-2009, 06:40 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 40 x 2
green 40 x 2
yellow 40 x 2
blue 20 x 2
red 20 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 20
green x 20
yellow x 20
blue x 10
red x 10

evilxxx
02-22-2009, 05:45 PM
DB rows:

50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100x 10



Lat pull downs on Cybex machine:

140 x 10
150 x 10
160 x 10
190 x 10
210 x 10

Cybex machine arm curls (reverse grip):

70 x 10
90 x 10
70 x 10

Sidior
02-22-2009, 07:48 PM
Looking really strong in here man, your strength continues to come back quickly.

evilxxx
02-23-2009, 02:12 PM
Looking really strong in here man, your strength continues to come back quickly.

Thanks...I still cant believe how quick is coming back ...cant wait to get to 205-210 to start training with gear!

evilxxx
02-23-2009, 02:20 PM
Squats:

135 x 10
225 x 10
315 x 10 belt
405 x 7 belt + thp's
455 x 1 (felt nice) belt + thp's
315 x 10 belt
225 x 10


Rack Pulls (4" from ground):

135 x 1
225 x 1
315 x 1
405 x 8


Rack Pulls from the knees(just under the knee cap):

315 x 1
405 x 1
495 x 1
585 x 1
675 x 1

evilxxx
02-23-2009, 11:38 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers):

white 30 x 2
green 30 x 2
yellow 30 x 2
blue 30 x 2
red 20 x 2

Individual fingers (start with index and finish with the pinky):

white x 30
green x 20
yellow x 20
blue x 10
red x 10

evilxxx
02-24-2009, 12:18 AM
Just decided to look at my training so far and Im getting pumped!!

Bench : Dec 19 2008: 205 x 3 (Hard)
Feb 21 2009: 265 x 3 (Good) so a 60lbs gain in 9weeks(I know I can do 275 x 3 right now but I will wait til Wednesday)

Rack Pulls (below knees): Dec 31 2008: 545 x 1
Feb 13 2009: 675 x 1 (130lbs gain in 6 weeks)


Squat: Jan 21 2009: 405 x 1 (Hard)
Feb 23 2009: 455 x 1 (Good) (50lbs in just over 4 weeks)


Deadlift:21 Dec 2008: 385 x 1
Next week I will Max out my DL (going for a 485-505 range)

evilxxx
02-24-2009, 02:53 PM
Bench :

135 x 10
155 x 10
185 x 10
225 x 10 close grip
225 x 8 pinky on the ring
225 x 10 index on smooth part of the bar

Rack lock outs:

225 x 8 middle on rings
315 x 6 close grip
335 x 2 pinky on rings
365 x 2 "
385 x 1 index on rings
315 x 4 "
225 x 8 close grip

Cable tricep push downs:

80 x 10
90 x 10
110 x 8
120 x 8
130 x 8
140 x 8
150 x 6

Dumbell upright rows:

20 x 10
30 x 10
40 x 10
50 x 10

40 push ups

evilxxx
02-25-2009, 03:00 PM
Squats:

135 x 10
225 x 10
315 x 8 belt
405 x 4 x 4 (belt and wraps)
315 x 8 belt
225 x 10

DL:

135 x 1
225 x 1
315 x 1
405 x 1 belt
455 x 0 ( to the knees and something in my back told me to let it go) :drooling:

evilxxx
02-28-2009, 12:10 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 30 x 2
green 30 x 2
yellow 30 x 2
blue 20 x 2
red 10 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 10
green x 10
yellow x 10
blue x 10
red x 10

Light DB work:

Curls 10 x 5
Upright rows 10 x 5
Standing press 10 x 5
Bend over rows 10 x 5

Now a well deserved 1 week break...

evilxxx
03-04-2009, 11:03 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 50 x 2
green 50 x 2
yellow 30 x 2
blue 20 x 2
red 10 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 20
green x 20
yellow x 20

in a day I will start my 2nd 12 week cycle and hopefully be over 500 on SQ and DL and over 335 Bench all without gear by the end of it. Gear training will start on my 3rd 12 week cycle ....hopefully I will be 1660- 1700 by the end of the year under IPF rules and hoping for a 1800+ by the end of 2010. I am also really close to my first competion numbers with gear(way up on the SQ) but 23lbs lighter, 410 SQ/345BP/500DL missing on a 455SQ- ran out of gas/365BP uneven ext./550DL hitched before lockout... @ 216 . Hopefully I will be at my 2004 gym numbers of 655/440/585 by Nov.

evilxxx
03-05-2009, 09:53 PM
Just in time for tomorrow! just got some stuff from Titan and the new THP's are definitely more supportive than the originals...

evilxxx
03-06-2009, 02:36 PM
Bench:

bar x 12
135 x 10
155 x 10
225 x 8
245 x 5 x 5
155 x 10 pinky on the rings
155 x 10 index on smooth part of the bar

Dips:

20 x 2

Push ups:

40

evilxxx
03-08-2009, 04:47 PM
Squats:

135 x 10
225 x 10
335 x 5 x 5

Low row:

100 x 10
120 x 10
140 x 10
120 x 10
120 x 8
110 x 10
110 x 8

DB rows:

60 x 10
80 x 10
100 x 10

pull ups:

BWT x 20

evilxxx
03-08-2009, 09:56 PM
Something I have not added to my log is my supplements. MHP Probolic SR in the AM ,MHP Dark Rage 30 min prior to workouts and MHP Dark Matter after workouts...

evilxxx
03-09-2009, 03:43 PM
Bench:
135 x 10
155 x 10
225 x 5
245 x 5 (about a 3 sec pause at chest)
265 x 4 (felt a sharp pain on my shoulder so had to stop at 4)

Rack lock outs:

Holding at top for 10-15 sec.

225 x 1
275 x 1
315 x 1 pinky on rings
315 x 1 index on smooth of the bar
315 x 1 med grip
315 x 2 pinky on rings and 24" THP's ( I use my short ones for everything else)

actually the shoulder pain forced me to keep my elbows in more than usual and I can really see what a diference it makes. I can puch 315 as quick as I can 225.

evilxxx
03-11-2009, 05:53 PM
Squats:

135 x 10 close stance heels almost touching
135 x 10 a bit wider than shoulders stance
225 x 10
315 x 8 belt
405 x 5 belt + thp's
425 x 2 "
445 x 1 "
455 x 1 " (I cant believe this felt so nice! wanted to do 2 but not trying to hurt my lower back) maybe in 2 weeks!
315 x 8 belt only
225 x 8

Makes you feel nice when someone comes to you and tells you they never seen anyone squating that low...(and I only go to parallel without the suit!)





Rack Pulls from the knees(just under the knee cap):

225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1 Felt like I could have hold it for 1 minute!! :hump:
405 x 1

evilxxx
03-12-2009, 03:22 PM
Lat pull down:

150 x 10
170 x 10
190 x 10
210 x 8 x 2
230 x 8

Db rows:

60 x 10
80 x 10
100 x 10

Low row:

100 x 10
120 x 10
120 x 8 x 4sets

evilxxx
03-13-2009, 01:47 AM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white 20 x 3
green 20 x 3
yellow 20 x 2
blue 20 x 2
red 10 x 2

Individual fingers and thumb (start with index and finish with pinky)

white x 20
green x 10
yellow x 10
blue x 10
red x 5

evilxxx
03-13-2009, 04:29 PM
Bench:

bar x 10 index on rings
bar x 10 index on smooth part
135 x 10 pinky on rings
185 x 8 index on rings
225 x 8 thumb length from smooth
225 x 8 x 4 pinky on rings


Rack lock outs:

135 x 8 ( explosive enough that it lifted my back off the bench 3 times)
225 x 6
315 x 4
355 x 2
375 x 1
385 x 1
395 x 1
405 x 1
225 x 8
The plan was to go for 395 but after locking it so quick decided to go for 405 and was tempted to go for 415 after locking the 405 so fast but not till next week.

Dips:
20 x 4

Push ups:
30 x 3

OHP with dumbells:

30 x 10
40 x 10
50 x 10

evilxxx
03-14-2009, 03:27 PM
Deadlift:
135 x 10
135 x 10 sumo
225 x 8
225 x 8 sumo
315 x 6
315 x 4

bottom of plates 4" off the ground:

225 x 6
315 x 4
405 x 4 belt on

Rack pulls from below knees:

315 x 4
405 x 3
495 x 3 belt on
585 x 2 "
675 x 1 "
495 x 2 "
315 x 2

DB swings(no ketlebells at the Y): 1min rest between sets

60 x 8
70 x 8
80 x 8
85 x 8
90 x 8
95 x 8
First time doing this and I have not sweat so much since last summer! had sweat coming down my eyes! :drooling:


Low row:

120 x 10
140 x 8 x 4

Seated Calf raises:

45 x 20
90 x 8 x 4

Leg curls:

70 x 10 x 4

evilxxx
03-15-2009, 02:21 PM
Bench: (Pinky on the ring on all)

bar x 10
135 x 10
155 x 10
185 x 6
225 x 6
245 x 3
275 x 3

Tri pulldowns:

100 x 10
130 x 8 x 5
100 x 10

evilxxx
03-16-2009, 03:07 PM
Squats:

135 x 10
135 x 10
225 x 10
315 x 6
405 x 5 x 5 belt + thp's (had to wear my 12" on my wrists since the right shoulder pain is back an Im griping the bar with pinky on the rings)
315 x 6
225 x 10




Rack Pulls from the knees:

225 x 5
315 x 3
405 x 3
495 x 3 belt
585 x 2 "
675 x 1 "
405 x 3
315 x 3
225 x 5

On this I let go of the grip an go back to a straight body position after every rep.

Left some skin on the bar as I was not pulling today ,it was more like jerking the bar. Except for the 675.

evilxxx
03-17-2009, 11:13 AM
I just realize that I have not been posting my ab work! well I do 40 slow crunches 3-4 times a week at night before bed and sometimes I twist while doing them.

evilxxx
03-18-2009, 02:27 PM
Squats:

135 x 10 wide= wider than shoulder stance
135 x 10
225 x 10
225 x 10 wide
315 x 8
315 x 8 wide
315 x 6
315 x 6 wide
225 x 10

Rack Bench lock outs pinky on rings:

135 x 5
225 x 5
315 x 1
315 x 1 no lock out on right side
(right side still a little sore so no more full range bench for a few days)

Tri pull downs:

100 x 10
130 x 10
140 x 8
150 x 8 x 6

Low row:

80 x 10
100 x 10
160 x 8 x 6

Leg curls:

90 x 8 x 4

Dumbells OHP:

30 x 15
50 x 10 x 4

Squat jumps with dumbbells:

50 x 10 x 4

1 arm DB swings jumping at the top:

50 x 10 x 4

evilxxx
03-19-2009, 01:54 PM
Standing Barbell OHP:

Bar x 20
95 x 10
110 x 10
135 x 8 x 3
Right shoulder still a little hurt but not too bad...

DB rows :

60 x 10
80 x 10
100 x 10

Lat pull down:

Wide
80 x 10
90 x 10
110 x 10

Med
110 x 10
120 x 8 x 3

Close
150 x 10 x 4

Reverse curls on cybex machine:

90 x 8 x 4

One arm DB swings:

60 x 10
70 x 10
80 x 10
100 x 10 (2 arms)

Push ups:
20 x 2

evilxxx
03-19-2009, 08:38 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white x 50
green x 50
yellow x 50
blue x 30
red x30

evilxxx
03-20-2009, 02:25 PM
135 x 10 close stance heels almost touching
135 x 10 a bit wider than shoulders stance
225 x 10
315 x 6 belt
405 x 5 belt + thp's (rep 5 was a little high):whip:
425 x 3 "
455 x 1 "
475 x 1 "
405 x 4 " (rep 4 took me as long as the first 3 combined...hehe)
315 x 8 loose belt (forgot to lock the lever down) oopps!
225 x 10 (no belt with 2-3 second pause at bottom)

40 squat jumps (no weight)

Something I have not mention is that I got a lever belt for Squat and one for DL...the DL one is set to be tighter and thats the one I use when going for less that 3 reps on Squats.

evilxxx
03-21-2009, 04:07 PM
First time doing deficit DLs:

standing on 2 45lb york rubber coated plates:


Hell im not as flexible as i thought! LOL

135 x 10
225 x 10
225 x 10 hook grip

DL with botton of plates 4" off the ground:

225 x 3
315 x 3
405 x 5 x 3

Rack pull from knee:

225 x 2
315 x 2
405 x 2
495 x 5 x 3

Low row:

80 x 10
180 x 8 x 4

1 arm DB swings:

80 x 10 x 2

evilxxx
03-22-2009, 01:48 PM
Squats:

135 x 10
225 x 10
225 x 10 wide
315 x 7 + belt
405 x 5 belt & thp's
455 x 2 "
475 x 2!" :drooling:
315 x 6 + belt
225 x 10

Hypers on roman chair( a recent discovery I made at the gym!) didn't know that thing was all the way on the corner hiding!

10 x bwt
10 x bwt
10 + 50lb Db.

evilxxx
03-23-2009, 03:07 PM
Trying not to hurt my shoulder again...

Bench:

135 x 10 pinky on the rings
135 x 10 mid grip
135 x 10 x 2 index on the smooth part

Rack lock outs:

135 x 5
225 x 5
315 x 5
335 x 3 short THP's
355 x 1 24" THP's
405 x 1 " (here comes the shoulder pain but not too bad)
(all done wih middle finger on the ring)
gives me like a 7-8 inch ROM.

Tri push downs:

80 x 10
150 x 8 x 6

Cybex machine reverse curls:

70 x 10
90 x 8 x 6
70 x 10


40 push ups(almost forgot!)

evilxxx
03-24-2009, 03:40 PM
Light stuff today:

Lateral raises on cybex machine:

70 x 10
130 x 8 x 6

Cybex milt press:

90 x 10
130 x 8 x 4

Cybex pull down:

100 x 10
150 x 10
230 x 8 x 4

Cybex curls:

70 x 10 x 3

evilxxx
03-25-2009, 03:05 PM
Squats:

135 x 10
225 x 10
315 x 8
405 x 8 +belt and thp's
315 x 8
225 x 10

Front Squat machine:

(Dont know the empty weight so just gonna post plate weight)

180 x 6
270 x 6
360 x 6
450 x 6 +belt
540 x 8 x 2 +belt (thats the max it holds)
360 x 10
270 x 10

(going down to the stop is like an ATG squat) my legs are smoked!

seated calf raises:

90 x 10 x 6

evilxxx
03-26-2009, 03:24 PM
deficit DLs:

standing on 2 45lb york rubber coated plates:
135 x 10
225 x 10

Standing on 3 45's:
225 x 10
225x 8

DL with botton of plates 4" off the ground:

225 x 2
315 x 2
405 x 2
405 x 10 + belt

Rack pull from knee:

225 x 2
315 x 2
405 x 2
495 x 1
585 x 1 + belt
495 x 5
405 x 1

Rack lock outs:

just wanted to try this after being a little tired from DL work

225 x 5
315 x 3
365 x 3 +24"thp's
405 x 2! "
315 x 6
225 x 10

20 push ups

evilxxx
03-27-2009, 05:49 PM
Squats:

135 x 10
225 x 10
315 x 10
335 x 10
405 x 10 +belt and thp's :drooling: PR!
315 x 8
225 x 10

Front Squat machine:

(Dont know the empty weight so just gonna post plate weight)

360 x 10
450 x 10 x 2 +belt




seated calf raises:

90 x 12
90 x 10
115 x 10
135 x 10


Low row:

100 x 10
140 x 10
160 x 8 x 4
100 x 10

evilxxx
03-28-2009, 03:19 PM
Close grip Bench:
(index on the smooth)
Bar x 10
135 x 12
135 x 10

Pin pushes:

(same grip as above)

135 x 6
225 x 6
315 x 4

(middle on rings)

365 x1 with 24" thp's
365 x1 "

Regular DL:

135 x10
225 x 10
315 x 2
405 x 2 + belt
405 x 10! "

4" off the ground:

225 x 2
315 x 2
405 x 10! +belt

From the knees:
315 x 2
405 x 2
495 x 2
585 x 2 + belt

Back to 4" off the ground:

315 x 2
405 x 10!

DB swings

one arm 60 x 10 x 2
2 arms 90 x 10 x 2

Db rows:

60 x 10
85 x 10
100 x 8

Low row:

100 x 10 x 3

all done in 1hour and 15 minutes...

evilxxx
03-29-2009, 03:06 PM
Standing OHP :

bar x 10 wide
bar x 10 pinky on rings
135 x 10 x 4 pinky on rings

Seated smith machine OHP:

135 x 10
155 x 10
175 x 10 x 2
135 x 10 wide grip

Pull downs with V attachment:

100 x 10
140 x 10
180 x 8 x 2

reverse curls on cybex machine:

70 x 10
90 x 6
110 x 6 x 2
70 x 8

evilxxx
03-30-2009, 12:55 AM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white x 50
green x 50
yellow x 50
blue x 50
red x40

evilxxx
03-30-2009, 03:37 PM
Squat:

135 x 10
225 x 10 ATG with a 2-3 second pause at the bottom
225 x 10
315 x 10 ATG
315 x 5 x 5 + belt (with 15-20 sec rest between sets) quick enough to listen to 1 1/2 Manson's song on my zune
225 x 10
225 x 10 wide stance

Pin press :

set at the equivalent of a 1 board press:
135 x 10
225 x 10 pinky on rings

Set at my normal height(wish i can put my fist on my chest and touch the bar with the thumb)

225 x 5
315 x 5
365 x 1
405 x 1 comp grip (for the firt time i was able to hold it for a while and shift the weight a few inches back and forth to see if i would loose it but i didnt.)
315 x 5
225 x 5 index on smooth
225 x 5 comp grip

tricep ext on cybex machine:

90 x 10
110 x 8 x 4

40 push ups

evilxxx
03-31-2009, 03:25 PM
Deficit DL:

135 x 10 standing on 3 45's
135 x 10 "
225 x 5 "

Deadlift:

225 x 8
315 x 6
415 x 6 + belt

4" off the ground:

225 x 6
315 x 4
405 x 2 + belt
445 x 10 + belt
315 x 4


some cybex machine back extensions:

100 x10
190 x 5
210 x 5

low row:

100 x 10
190 x 5 x 5
140 x 10

evilxxx
04-01-2009, 10:37 PM
Iron mind expand-your-hand bands

both hands at the same time( all fingers)

white x 50x2
green x 50x2
yellow x 50
blue x 50
red x50

Db wrist curls:

40 x 10
50 x 10
30 x 10

weight updated as I have been at 195-196 every morning for the past 7 days.. waist line still the same.
:strong:

evilxxx
04-03-2009, 08:44 PM
Taking a break till monday but had a good work out up and down the stairs most of the day with my 6 month old 23 lbs daughter...hahaha

I did do Some Db wrist curls and db snatches for the first time...

Wrist Curls:

30 x 10 x2
40 x 10 x 2
50 x 10 x2

1 arm db Snatch:

50 x 20 left arm
50 x 17 right arm (the shoulder is bothering me so ...)

evilxxx
04-06-2009, 02:52 PM
Squats:

135 x 10
135 x 10 ATG
225 x 8
225 x 5 ATG with pause at the bottom
315 x 6
405 x 6 + belt
455 x 2 + belt +THP's
475 x 1 "
405 x 4 + belt loose thp's
315 x 5
225 x 8 with pause
225 x 8 fast

Deficit DLs:
On 3 rubber coated 45's

135 x 8
225 x 4
225 x 4

RDL:

225 x 3
315 x 3
405 x 5 x 2 (1 min. rest) + belt

4" off the ground:

225 x 1
315 x 2
405 x 2
455 x 1 +belt
500 x 6! +belt
405 x 5
315 x 2

evilxxx
04-07-2009, 02:24 PM
Speed bench:

135 x 10
155 x 10
155 x 10 close grip

shoulder is not as bad but im not gonna do full ROM for another 2 weeks with heavy stuff


Rack lock outs:

135 x 5
225 x 5
315 x 5
365 x 3 +short THP's
405 x 1 + 24" THP's
425 x 1 "
335 x 8 "
315 x 8 + short THP's
225 x 8

Seated Mil press:

bar x 10
135 x 10
135 x 10 index on rings
155 x 8
175 x 8
185 x 5(right shoulder told me to stop)

1 arm DB snatch:

everytime it goes back down I switch arms(reps are per arm)

60 x 5
70 x 5
80 x 2

Cybex Tri Ext:

70 x 8
110 x 8 x 4

Cybex Hammer curls:

70 x 10
110 x 6
130 x 6
110 x 6
90 x 8


40 push ups
20 push ups

evilxxx
04-08-2009, 02:32 PM
Deficit DLs:
On 2 rubber coated 45's

135 x 10
225 x 10
225 x 6

RDL:

225 x 5
315 x 5
405 x 5 x 2 + belt

4" off the ground:

225 x 2
315 x 2
405 x 2
455 x 2 + belt
505 x 1 " for some reason this was harder than the 515? set up maybe???
515 x 1 "
455 x 4 "
405 x 6 "
405 x 8 "
405 x 5 1/2 " could not roll my shoulders back on the 6th
405 x 4
Long time since I don't get red spots on my face!


Low rows:

100 x 10
140 x 8 x 4

evilxxx
04-09-2009, 11:54 AM
Bench:

Bar x 10
135 x 10
155 x 10
185 x 10
225 x 10

all with pinky on the rings, was a little scared to handle 225 but I guess my shoulder is getting way better and was actually able to do 10 pause reps.

Rack lock outs:

225 x 2
315 x 2
355 x 2
365 x 1 (almost forgot about this one)
315 x 2

pinky on rings on lock outs

Triceps with straight attachment:

60 x 10
90 x 8
120 x 8
150 x 8
150 x 8

Db rows:

60 x 8
80 x 8
100 x 8

Smith machine mil press:

bar x 10
135 x 10 x 3

the strange RC exercise where you sit with arms over the bar when you dont have a shoulder horn:

10lbs plate x 10 x 4

evilxxx
04-10-2009, 01:18 PM
Squats:
Time to check my max.
135 x 10
225 x 6
315 x 3
405 x 3 +belt
495 x 1 +belt and Z wraps
515 x 1 +belt and Z wraps(cranked to the max)

only had one spotter so didn't go higher. but it felt nice! 535 is in for a ride in 2 weeks.

315 x 10 + belt ATG
225 x 10 ATG

evilxxx
04-11-2009, 12:18 PM
Deficit DLs for warm up:
On 3 rubber coated 45's

135 x 10 x 2


4" off the ground:

225 x 3
315 x 3
405 x 3
505 x 3 x 2 +belt

From the Knees:

405 x 1
495 x 1
585 x 1 + belt
605 x 1 "
675 x 1 "

down to 4" from the ground:

495 x 8 +belt
405 x 4 (last rep hold for about 10 sec)


Skipped the RDL today since my hips joints are a bit sore from Squats.

evilxxx
04-13-2009, 02:27 PM
Squats:
Time to check my max.
135 x 10
225 x 8
315 x 4
405 x 3 +belt ATG
495 x 1 +belt and Z wraps
515 x 1 +belt and Z wraps
425 x 3 +belt
315 x 6 with bar high on my traps


Rack pulls from mid shin:

225 x 3
315 x 3
405 x 8 x 2 + belt

light shrugs with Db's

15rps x 3 sets

evilxxx
04-14-2009, 02:16 PM
speed bench for warm up:

135 x 15
155 x 10


Rack lock outs:

135 x 3
225 x 3
315 x 3
365 x 1 +short THP's
385 x 1 + 24" THP's
225 x 8

Seated Mil press:

bar x 10
135 x 10
155 x 8 x 2
185 x 6 x 2
135 x 8

Tri ext with V atachment:

100 x 10
120 x 8
140 x 8
150 x 8
150 x 7

some rotator cuff work with 15lbs db

evilxxx
04-15-2009, 02:11 PM
RDL:
135 x 10
225 x 8
315 x 4
405 x 4
445 x 4

mid shin:

225 x 3
315 x 3
405 x 3
495 x 3 + belt
515 x 3! "
425 x 6 x 3 "
405 x 8 " rest between this and the next: none
315 x 8 fast

From knees:

225 x 3
315 x 1
405 x 1
495 x 1
585 x 1 + belt
635 x 1 "
495 x 1 "
405 x 1 "

10 x 2 (bwt) on the roman chair thing

My back is not even tight? hmm but I need to do deficits more often as initial pull is really slow and it just fly up after the mid shin point.

evilxxx
04-15-2009, 07:49 PM
An estimate of what I consume on an average day:

3,153 calories

114.4g Fat

359.6g Carbs

182.2g Protein

with a slight increase on Squats days as I eat 2 more eggs and more meat with my rice on those days.

evilxxx
04-16-2009, 02:25 PM
speed bench for warm up:
bar x 15
135 x 10 x 2



Rack lock outs: (aprox. 5 sec hold at top)

135 x 3
225 x 3
315 x 2 + 24" THP's
335 x 1
365 x 1
405 x 1
425 x 0 elbows tried to flare out and the shoulder said NO... haha
335 x 5
315 x 5
225 x 5

Regular bench:

225 x 10 pinky on rings
135 x 10 index on smooth


Seated Mil press:

bar x 10
135 x 10
155 x 8
185 x 6
135 x 6

Tri ext with straight attachment:

100 x 10
150 x 6 x 4

Low row:
100 x 10
200 x 4 x 4

1 arm Db snatch:

60 x 2
75 x 2
85 x 1
90 x 1

Db Shrugs :

60 x 8
80 x 8
90 x 6
100 x 6 x 2

reverse curls on cybex machine:

90 x 8
110 x 5
130 x 5
110 x 5

Cybex machine overhead press:

150 x 8
180 x 6
200 x 6

evilxxx
04-17-2009, 04:40 PM
SLDL for warm up 135 x 12

mid shin:

225 x 3
315 x 4
405 x 5
495 x 5 + belt
525 x 1 "
405 x 4 "


From knees:

315 x 1
405 x 1
495 x 1 + belt
585 x 1 "
605 x 1 "

4" Deficit:

315 x 8 loose belt ( cant bend over to grab the bar with the lever locked)
315 x 6 "

RDL:

405 x 8 +belt
405 x 5 no belt ( lost my balance, i think i had 1 more anyways not 3)

SLDL:

225 x 10
135 x 10

evilxxx
04-18-2009, 02:45 PM
Squat:

135 x 10
225 x 5
315 x 3 ATG
365 x 3 +belt
x3
x3
x3
x3
315x3
x3
x3
x3
x3
225 x 5 ATG

evilxxx
04-20-2009, 12:49 PM
4" Deficits for warm up:

135 x 10
225 x 6


RDL:
135 x 2
225 x 2
315 x 2
405 x 1
455 x 1 +belt
505 x 1 + belt and loose centurion with straps up , had no problem getting down but it sure feels nice on the hips to wear it.

mid shin (still wearing the centurion with straps down)+ belt

405 x 3
495 x 3
525 x 6 with straps up (finished with one down, haha)
405 x 6

Back to the floor:

410 x 3 x 3
455 x 2

suit off
Romanian DL:

405 x 8
315 x 10
225 x 8

still 505 was slow up to the shins and flew up after getting to mid shins so all this rack work is working, now I gotta do more deficits.

evilxxx
04-21-2009, 02:17 PM
speed bench for warm up:

bar x 20
135 x 10 pinky on ring
135 x 10 index on ring


Rack lock outs:

135 x 3
225 x 3
315 x 3
365 x 3 + THP's
385 x 3 x 2 "
315 x 8 longer pause at top than the previous sets
225 x 8 index on smooth

Low row:

100 x 8
140 x 8
160 x 6 x 4

some rotator cuff work with bands

evilxxx
04-22-2009, 03:22 PM
Squats:

135 x 10
225 x 8
315 x 3
405 x 3 +belt
455 x 3 + belt and Zwraps
495 x 1 +belt and Zwraps

the machine called Jam'n Squat:

10 45's

5 x 5

One leg DL with one Db:

80 x 10
90 x 10

this can really smoke the hell out someone's lower back and hips! took me a few minutes to find my balance...haha

evilxxx
04-23-2009, 02:23 PM
Last DL work out today and tomorrow last light bench. Monday i will meet training for the Oct 17th meet (3, 8 week cycles) one with loose gear and 2 with new gear.

evilxxx
04-23-2009, 04:11 PM
DL:

135 x10 warm up

mid shin:

225 x 3
315 x 3
405 x 3
495 x 1 + belt
515 x 3 + belt and centurion with straps down
545 x 3 "
545 x 2 x 2 "
495 x 6 "
405 x 6 " lost my grip due to speed on the way up with #7
315 x 10 no belt, hook grip

checking out the girls x 10 cute and 4 not so cute...

I guess 4:30pm its the time to go to the Y!:angel:

evilxxx
04-24-2009, 04:26 PM
just a quick workout..its too nice out to be inside.

Bench:

bar x 10
135 x 10
155 x 10 x 2 fast

Rack lockouts:

135 x 2
225 x 2
315 x 2
355 x 2

Db curls:

20 x 20
50 x 10 x 4

Cybex machine tri ext:

70 x 10
110 x 5 x 5

scott rowe
04-24-2009, 05:51 PM
looked over your log for the last few weeks. do u train by your self? i would do more board pressing then rack lockouts as me. try handling heavier weight on bench days. if u can bench over 315 raw i can get u to 500 in a katana. i train with a usapl lifter and he did 315 x 2 raw hit 505 x 3 off one board at 216 bw.

evilxxx
04-25-2009, 01:33 AM
looked over your log for the last few weeks. do u train by your self? i would do more board pressing then rack lockouts as me. try handling heavier weight on bench days. if u can bench over 315 raw i can get u to 500 in a katana. i train with a usapl lifter and he did 315 x 2 raw hit 505 x 3 off one board at 216 bw.
Im trying to take it easy on my right shoulder thats why im doing light full range and mid to heavy rack. So I should be aiming for a 500-550 for Oct in a Katana? hehe Monday Im gonna try my loose Fury and see how the right side feels. Oh yes i train alone unless going for 1-2 reps then i get a guy that works at the Y and workouts at the same time I do.

I think my last heavy bench before hurting my shoulder was 275 x 5 and that was easy so I might be up to 315 x 4-5 before mid June.

evilxxx
04-25-2009, 02:18 PM
Squat:

decided to use the loose centurion with straps down to practice the form

135 x 10
225 x 8
315 x 3
415 x 3 + belt ATG
455 x 3 + belt ,Zwraps and centurion
495 x 3 "
545 x 2 "
585 x 1 what the F...? I was expecting the spotter to help me up from the hole but it went up like I had 3-4 reps left???


No belt ,no wraps, cen.t bottom only:

405 x 10 close stance
405 x 7 wider than shoulder stance
315 x 10 ATG

Jam'n Squat machine:

10 45's

belt only

10 reps x 5 sets

At least I got now a squatting partner that knows what a USAPL Squat is..haha

Im getting good at taking just 2 steps to set up...

scott rowe
04-25-2009, 05:01 PM
u need partners. training byself is only going to limit you.

evilxxx
04-25-2009, 06:30 PM
u need partners. training byself is only going to limit you.

Yeah..I got me a squatting one so now I need a benching one until I get my new stuff and start making the trips down to SYR .

evilxxx
04-27-2009, 03:34 PM
Squat:

135 x 10
225 x 8
315 x 3
405 x 3 + belt
475 x 3 + belt ,Cent. straps down and THP's
x3
x3
x3
x3
495 x 2 same (did this to practice going below parallel)
x2
405 x 5 all gear off
315 x 5 "
225 x 10 "

GM's 225 x 5 (new to this)

evilxxx
04-28-2009, 03:02 PM
Next workout will include sumo style but just decided to play with some number to see my starting point for next week

SLDL for warm up 135 x 10

from mid shin:

135 x 3
225 x 3
315 x 3
405 x 3 + belt
500 x 2 + cent. straps down and belt
x2
x2
x2
x2

from the floor(same gear):

225 x 3
315 x 3
405 x 3
500 x 3 ? hmm... this psychological thing about wearing the suit is working...


Deficits:

had to pull the suit down and wear the belt around the waist(couldnt grab the bar with the belt around the suit)

6" 315 x 5
4" 315 x 5
2" 315 x 7

scott rowe
04-28-2009, 03:12 PM
in squats do more weight but less reps no need to do 5 sets of 3. if u smokes 585 do 545 for 2 sets of 3. more hamstrings also. revypers, glute hams.

evilxxx
04-28-2009, 03:24 PM
in squats do more weight but less reps no need to do 5 sets of 3. if u smokes 585 do 545 for 2 sets of 3. more hamstrings also. revypers, glute hams.

Thanks, I will try that in a few days, they do have a glutes /lower back machine at the Y and a Leg curl machine so I guess I need to start using them..hehe

evilxxx
04-29-2009, 02:57 PM
Decided to try on the loose Fury today to find a good starting point on my bench training.

raw warm up:

135 x 10
155 x 6
185 x 4
225 x 4

pins set to chest level (laying flat, bar touches the pins and chest at the same time, with some air and a med arch back bar touches chest with about 1-2 inches to go before hitting the pins) just for safety in case the spotter gets into looking at the ladies...heheh

275 x 3 not even half way down
315 x 3 same
325 x 2 same
335 x 2 a bit lower
355 x 1 about the same
375 x 1 what the hell?
385 x 1 about 2 inches from chest and I actually was trying to pull and force my chest up higher but no luck.

well I was hoping to touch 335 in this loose shirt that i can put on myself...:confused:

index on rings on all...took me about 3 minutes to get out of the shirt...I guess I got a little pumped...

Rack press: (5-8 sec holds)

225 x 1
315 x 1
365 x 1

225 x 6 close grip


tricep press downs with straight bar:

100 x 8
150 x 5 x 3

smith machine mil press:

135 x 10
155 x 5 x 3

low rows:
100 x 8
160 x 5 x 3

machine lateral raises:

120 x 6 x 3

met another guy that knows about powerlifting( he actually knew I was wearing a fury) so now I got 3 part time partners for some days I just, gotta adjust everything a little and then start making my trips to SYR once I get my Katana.

evilxxx
04-30-2009, 04:00 PM
Decided to play around with some of the advice I got and other things...
also wanted to see what I could get from wearing the straps up on the loose suit.

Squats:

135 x 10
225 x 6
315 x 3
405 x 3 + belt
500 x 2 + belt ,cent straps down and wraps
605 x 1 straps up ...felt just like 585 with the straps down definetly got a good stop at parallel too. but it was sloooow at mid point on the way up.
315 x 5 no gear ATG

Sumo dL

135 x 3
225 x 2
315 x 2
405 x 2

then decided to compare conv. and sumo(one rep of each) with 405 sumo comes up quicker but the lockout conv. is better...just gotta keep getting use to it and see. did sumo first and conv. 2nd)

405 x 6 stiff legged

Knee pulls on the rack:
405 x 1
495 x 1
585 x 1
675 x 1
all for a 5 sec count at the top

back ext. on that roman chair looking thing

45lb plate x 8
60 lbs db x 5
80lbs db x 5
90lbs db x 5
bwt x 10

(I did play around with the machine but I just dont like pushing my back against a pad wearing a seatbelt around my waist)

and my lower back is fryed and tight!

evilxxx
05-01-2009, 03:50 PM
Decided to try on the other loose Fury with the bigger sleeves to see if i could get some lighter weight closer to me.

raw warm up:

bar x 10
135 x 8
155 x 5
185 x 5

pins set for the bar to stop 1.5 -2inches from chest depending on my half a&& arch...and after playing with 315 3 times and adjusting the shirt 315 x 1 was good, I just cant even flex my neck or I feel the collar is chocking me but if I pull it down it feels just like the other loose Fury.

315 x 3
335 x 3
315 x 5
x3
x3
x3

shirt off

Close grip:

245 x 5

Comp grip paused at chest for 2 sec cout:

225 x 8

index on smooth:

225 x 5

Tricep pressdowns:

100 x 8
150 x 5 x 3

wrist curls:

50 x 10
40 x 10
30 x 10

Curls with the triceps rope:

100 x 8
120 x 5 x 3

Db overhead press:

50 x 10 x 2

now a little 4 day break to work on my school stuff and put all the advice I got together...might do that thing people call cardio too...

evilxxx
05-04-2009, 02:20 PM
Squat:

135 x 10
225 x 6
315 x 6
405 x 2 +belt
545 x 2 Cent straps down +belt and loose thp's
x2
x2

405x4 Cent. only (first time with this weight and no belt)
315 x 6 with a 2-4 sec pause at the bottom


Mid shin pulls:

225 x 2
315 x 2
405 x 2
495 x 3 cent straps down+ belt
x3
x3

Stiff leg fast pulls:

315 x10 x 2

jumps on 18" box(more like a small platform actually)

10 x 3 sets

evilxxx
05-05-2009, 02:51 PM
Bench
raw warm up:

135 x 10
155 x 8
185 x 5
225 x 3

Loose fury on:

Pins set to = 1 board

335 x 3
x3
x3

Rack lock outs with the fury( had some fun figuring out how to get in position under the bar) this is like = 3boards

335 x 5
365 x 5
405 x 4 (no lock out on right arm on #5)

Close grip (mid grip)

315 x 5 fury on, no belt
245 x 5 fury off
225 x 5

Cybex machine tri. ext:

100 x 8
130 x 5 x 4

Low rows:

100 x 10
160 x 5 x 5

Db overhead press:

50 x 10 x 3

evilxxx
05-06-2009, 01:24 PM
Deadlift: with cent. straps down

2 inch deficit:

135 x 10
225 x 8
315 x 4
405 x 4

RDL:

decided to try the straps up and for some reason had a hard time trying to grab the bar.

495 x 3
505 x 3

From mid shins:

495 x 3
545 x 3
x3

From the knees:

hold at lockout for a 10 count

495 x 1
585 x 1
585 x 1

Back ext on that 45degree roman chair looking thing:

80 db x 10
100 db x 8 x 3

bwt x 10

evilxxx
05-07-2009, 05:03 PM
low rows:

100 x 10
140 x 5 x 5




Bench
raw warm up:

135 x 10x 2


Loose fury on(trying to get used to have it on)

Rack lock outs:

225 x 2
315 x 2
335 x 2
365 x 1
405 x 1
425 x 1
435 x 1 !! hard on my right side but I got it!

Dropped the pins and switched the bench to one thats like 1/2" lower

(like a 2 board press)

335 x 5
335 x 4
335 x 2
315 x 4

Still got too much energy so i went for the think that kills my energy...

Knee pulls:

225 x 5
315 x 1
405 x 1
495 x 1 belt on
585 x 1 "
675 x 1 "

time to use that pumice stone on my hands...

evilxxx
05-08-2009, 01:59 PM
Was a day off but i got bored and went to the gym....

Squats:

135 x 10
225 x 8
315 x 6
405 x 5 + belt
500 x 3 + belt and wraps
515 x 3 "
405 x 6 + belt
315 x 6

seated calf raises:

135 x 8 x 3

Leg curls :

130 or 140? x 8 x 4


a few sit ups...

evilxxx
05-11-2009, 02:45 PM
DL:

135 x 6 sumo
135 x 6 conv.
225 x 6 sumo
315 x 3 conv.
405 x 3 conv + belt
405 x 3 semi +belt
505 x 3 conv. centurion + belt

mid shin:
225 x 3
315 x 1
405 x 3
495 x 1
515 x 1

Knee for time (5 count)

405 x 1
495 x 1
585 x 1
675 x 1


some bench stuff:

rack lock outs (like a 3 board press) index on rings

bar x 10
135 x 8
225 x 5
315 x 3
405 x 3 +fury , thp's and belt
415 x 1 "
425 x 1 "
365 x 8 " ?
335 x 6 "
245 x 10 close grip (shirt off)

a few push ups

rotator cuff work with rubber bands

evilxxx
05-12-2009, 03:01 PM
Squat:
135 x 10
225 x 8
315 x 5
405 x 5 + belt
495 x 3 + cent bottom,belt and thp's
515 x 3 "

just working on form and going deep




Deficit dl: 4"

135 x 10
225 x 5
315 x 5
405 x 5

conv. dL
with the chucks(forgot to change to my asics)

315 x 3
405 x 3
495 x 3

suit off...

45 degree back raise:

90db x 6 x 3

back ext machine:

210 x 5
250 x 5
300 x 5

bwt calves raises on step:

20 x 3

evilxxx
05-14-2009, 01:31 AM
Best day off from the gym!

just got back from Albany,NY ...got to see Lamb of god, As I lay dying,God forbid and Municipal Waste....:ninja:

evilxxx
05-14-2009, 02:42 PM
Bench:

bar x 10
135 x 10 pausing 2-3 sec at chest
225 x 5
shirt on
pins set like a 2 board press

315 x 5
335 x 4
x4

Rack press:

315 x 3
335 x 3
405 x 3
425 x 3 ?
445 x 2 ?

shirt off :

225 x 3 wide
x3 med
x3 close

Low row:

100x 10
190 x 5 x 3

machine tri ex:

70 x 10
150 x 5 x 3

1 arm Db snatch:

60 x 3 each arm
80 x 3
90 x 2

evilxxx
05-15-2009, 03:07 PM
quick Squat work:

135 x 10
225 x 6
315 x 3
405 x 3
495 x 3 + belt
545 x 2 Cent straps down +wraps and belt
585 x 2 straps up and even as loose as they are got a good stop at paralell
all off
315 x 6 ATG with a 2-3 sec pause at bottom

Bwt back ext. x 20

a few sit ups

evilxxx
05-16-2009, 02:41 PM
Bench

bar x 10 full ROM
135 x 10 fast full ROM

shirt on

Rack press:

225 x 5
315 x 5
405 x 3 + 24" thp's
425 x 2
445 x 1
455 x 1 !
465 x 1 ! switched to the 36" wraps
475 x 1 ! "
405 x 5 + 24" wraps
335 x 5 "

Tri push downs:

100 x 8
150 x 5 x 3

wrist curls with Db's:

40lb x 8 x 2
55lb x 5 x 2

machine shoulder lateral raises:

90 x 10
150 x 6 x 3



2 motrins, my elbows are done!

evilxxx
05-17-2009, 02:51 PM
Some light stuff today:

smith machine mil press:

8 x 5sets

machine curls:

8 x 3

machine tri:

8 x 3

Bwt back ext x 20

Low row:

8 x 3

Db rows:

10 x 3

upright rows:

10 x 5

rotator cuff work


pulldowns:

10 x 3

a few push ups

evilxxx
05-18-2009, 04:25 PM
SLDL for warm up 135 x 10

from mid shin:


225 x 8
315 x 6
405 x 3
495 x 3 + belt ,cent. straps down
515 x 3 "
525 x 3 "
545 x 2 "
585 x 1 "
495 x 6

SLDL no belt:

315 x 8
x7
x5
(only took me 2 min to do this)

45degree Back ext with 100lb db:

x10
x8
x8


Low row:

140 x 6 x 4

a few sit ups on a decline bench

evilxxx
05-19-2009, 02:59 PM
Bench

bar x 10
135 x 10 fast
155 x 8
185 x 4
225 x 4

shirt on ,Decided to use the one thats not too loose...arms and shoulders must be growing cause it took me 5 minutes to set the sleeves.

Pins set like a 2 board height

225 x 5 well this was just unlocking the elbows ?
315 x 10 didnt even touch the pins until rep 7 but i can feel the difference in the pop

Rack press:
315 x 3
355 x 3
405 x 3
455 x 3 + belt and wraps
495 x 2 "
505 x 1 ??? actually felt like going for 2! but just holded at lock out for a 10 sec count since this is the first time ever im under this weight. not to mention it was a pain to get under the bar with the shirt locked with the belt.

something is working...:strong:

shirt off

hold for 10 sec count:
405 x 1
365 x 1
315 x 1


225 x 10 narrow grip

my elbows are DONE

machine tri ext.:

130 x 6 x 5

cant even do 10 push ups! when i usually do 30-40 after chest work

evilxxx
05-19-2009, 08:55 PM
Was not planning on going to bed without the pushups I couldnt do after the heavy rack stuff...

push ups

30 close
30 regular
30 wide

evilxxx
05-20-2009, 03:08 PM
Got a strange pain on my hip so no squats today(just in case)
DL:

Deficits for warm up
135 x 10
225 x 3

regular with a wider than normal stance:

315 x 3
405 x 3
495 x 1 + belt
515 x 3 Cent on straps down + belt


from mid shin with 3 inches of space between feet:

495 x 3
545 x 5 straps up
585 x 1 seems like it took 1 hour to get it up( the 5 reps with the 545 got to me!)


SLDL:

405 x 4
315 x 6 no belt

45degree Back ext :

Bwt x 25

evilxxx
05-21-2009, 02:42 PM
Bench

bar x 10
135 x 10 wide grip
135 x 10 close grip

shirt on , (the one thats not too loose)

Pins set like a 2 board height(but I can bring myself to the bar without the belt on? my usual spotter says its like 2-3 inches from my chest.

315 x 3(no touch )
335 x 3 (no touch)
355 x 2 touch on 2nd
375 x 1 touch and up like nothing
405 x 1 (shirt jacked down hard) hard time touching but up nice,


Rack press:
315 x 2
405 x 2
455 x 2
475 x 1

machine tri ext.:

110 x 6 x 5

evilxxx
05-22-2009, 02:00 PM
Squat:

135 x 10
225 x 6
315 x 3
405 x 3 +belt
495 x 3 Cent straps down +belt and wraps
545 x 2 "

405x9 no wraps

335 x 6 just to practice a wide stance
315 x 6 a really wide stance without belt and the suit with straps down still stops me better than a regular stance?




Knee pulls:

225 x 2
315 x 2
405 x 2
495 x 2 + belt
585 x 2
675 x 2
675 x 2
495 x 2

low row:

140 x 10
160 x 6
200 x 6

Leg curls:

6 x 3

seated calf raises:

10 x 3

evilxxx
05-23-2009, 02:29 PM
A bit of everything today

Bench:

bar x 10
135 x 10 wide
135 x 10 close


Rack with sides set for the bar to touch on my chest

135 x 10 with pauses at top and bottom

the bigger shirt on:

315 x 8
315 x 8 slow
no touch on any but I just wanted to do some reps

rack press

315 x 2
405 x 2 x 2


DL from Mid shin:

135 x 8
225 x 4
315 x 3
405 x 3
495 x 3+ belt
550 x 5 belt and cent. bottom only


Hack squat machine:

4 plates per side x 10
5 x 10
6 x 10
4 x 10 feet together
3 x 10 "


a few sit ups

evilxxx
05-26-2009, 01:54 PM
DL

135 x 10
225 x 6
315 x 6
405 x 3 + belt
525 x 2 Cent + belt

SLDL:

315 x 10


Mid shin:

405 x 2
500 x 2


45 deg back raise:

Bwt x 20 x 2


low row:

100 x 10
180 x 6 x 2

scott rowe
05-26-2009, 05:56 PM
dont be afraid to add weight to the bench. stay out of that loose shirt. would like to see triple with 405 add 2 or 3 board soon don't woory about touching. u doing ssa in july or oct.

evilxxx
05-26-2009, 08:44 PM
dont be afraid to add weight to the bench. stay out of that loose shirt. would like to see triple with 405 add 2 or 3 board soon don't woory about touching. u doing ssa in july or oct.

the Oct one ... yeah the guy that usually spots me when i do bench though i could have done 2 with 405 last week so im gonna try it this week...been practicing my arch too, probably not that big that i could go with a Katana A/S but my ROM feels shorter. yeah im gonna stick to using the Fury 48 (its starting to be a pain to set the sleeves in place) the other one the sleeves are still somewhat loose but i like to use it for rack press with the pins set like a 3 board for the psych effect. haha I think im safe now to order my Katana soon since i been doing good at staying close to 198 .

scott rowe
05-27-2009, 10:59 AM
stay at three or even 4 board get that lockout up. 3 sets of 3 on boards heavy and then 6 sets of 10 triceps 2 different exercises. all about tri's. at 8 to 10 weeks 2 and 1 board come out.

evilxxx
05-27-2009, 11:23 AM
stay at three or even 4 board get that lockout up. 3 sets of 3 on boards heavy and then 6 sets of 10 triceps 2 different exercises. all about tri's. at 8 to 10 weeks 2 and 1 board come out.

Ok thanks..good that i check in here now since im about to go to the gym in a few minutes and today is bench day. I can do what would be a 3 board on the rack, the other i thought to be like a 2 board is really 3 inches so thats like a 1.5 or less if i arch hard. so i stick to the one thats like 3 for now then.

evilxxx
05-27-2009, 01:31 PM
Bench:

bar x 20
135 x 10 wide
135 x 10 paused ,pinky on rings

set pins at aprox 3 board height

225 x 6
315 x 3

shirt on(soon I will need the suit slip ons to set the sleeves) :swear:

405 x 3 (looking for a weight to be comfortable doing 3 x 3)
425 x 3
445 x 3
455 x 3
460 x 3 x 3 last rep was HEAVY
there is a use for those CD looking 2.5 plates!

And now I got red dots on my face from my forehead all the way down to my jaw...:whiner:

close grip 225 x 10 (after a 2 minute fight trying to take my shirt off!)

Machine Tri ext:

10 x 3

Tri pushdowns with straight bar wide grip:

10 x 3

machine curls:

10 x 2

machine lateral raises:

10 x 3

scott rowe
05-27-2009, 01:32 PM
like the looks of that workout.

evilxxx
05-27-2009, 02:08 PM
Yeah this one actually smoked my tri's and my capillaries on my face...

evilxxx
05-28-2009, 01:52 PM
Squat:

trying the wider than shoulder stance

135 x 10
225 x 10
315 x 6
405 x 4 +belt
495 x 4 cent bottom + belt and loose wraps
545 x 1 a little shaky setting up wide but came up like nothing
405 x 4 x 3 just to practice diferent wide stance set ups and bar placement

got this feeling that with a tight suit and a wide stance i should have no problem to take 650 right now with a wide stance.

im slowly switching to the wide stance, since 405 feels nice like nothing i can feel the suit popping me out of the hole and thats with the straps down

seated calf raises:

10 x 3

Leg curls:

10 x 3

Leg ext.:

8 x 3

evilxxx
05-29-2009, 03:17 PM
Bench:

bar x 10 wide
x 10 med
x 10 close

rack set to 3 brd height:

135 x 10
225 x 3
315 x 3

shirt on
405 x 2
455 x 2
495 x 2!
505 x 1
515 x 1!
525 x 1!!
455 x 5

machine tri ext:
10 x 3

a few push ups

evilxxx
06-01-2009, 01:45 PM
Quick DL work:

135 x 10

mid shin pulls:

225 x 3
315 x 3
405 x 3
495 x 3 + belt
565 x 3 + belt and cent

SLDL:

405 x 10
405 x 8

45 degree back raise:

Bwt x 20 x 2

evilxxx
06-02-2009, 02:56 PM
Bench:

full ROM warm up wide,mid and narrow grip

set pins at aprox 3 board height

135 x 4
225 x 4
315 x 3

shirt on

405 x 3
445 x 3
475 x 3
x3
x2.5 , im sticking to the asics for bench, the chucks dont grip on the floor like the asics..haha


Machine Tri ext:

10 x 3

machine curls:

10 x 3

machine lateral raises:

10 x 2

Machine shoulder press:

10 x 3

seated pec fly machine:

10 x 3

evilxxx
06-03-2009, 06:43 PM
Squat:

trying the wider than shoulder stance again

135 x 10
225 x 8
315 x 4
405 x 4 +belt
495 x 4 cent bottom + belt and wraps
565 x 2 "
495 x 5 "
315 x 5 no belt

no more regular stance for this guy!
just need to practice a quick set up when walking the bar out.

Mid shin pulls

135 x 6
225 x 2
315 x 2
405 x 2
495 x 2 + belt
585 x 2! "

sldl:

315 x 10

evilxxx
06-05-2009, 05:15 PM
Bench:

warm ups with wide, med and narrow grip

pins set like a 3 board height

135 x 10
225 x 5
315 x 2
shirt on
405 x 3
495 x 2
515 x 1
530 x 0
530 x 0
first try got it half way but couldn't lock

405 x 6


tri press downs wide grip straight bar:

10 x 4

machine tri ext:

10 x 3

machine curls

8 x 3


some rotator cuff work with bands

evilxxx
06-06-2009, 03:04 PM
DL:

135 x 10
225 x5
315 x5
405 x2
495 x 2 +belt
515 x 1 cent bottom +belt
535 x 1 straps up
550 x 1 "


all off

4" deficit

405 x 5
315 x 6
225 x 10


45 degree back raise

100lb Db x 10
bwt x 10


low row:

10 x 3

evilxxx
06-09-2009, 05:38 PM
Squat:

sumo stance

135 x 10
225 x 6
315 x 4
405 x 5 +belt
500 x 5 cent bottom + belt and wraps
585 x 2 " probably had 1-2 more
405 x 10 no wraps



Mid shin pulls

135 x 4
225 x 2
315 x 2
405 x 2
495 x 2 + belt
545 x 2 "
565 x 2 "


45 degree back ext:

bwt x 10
100lb DB x 6 x 3


leg curls:

10 x 3

Leg ext:

5x 5

low row:

10 x 3

evilxxx
06-11-2009, 06:07 PM
Bench:

bar x 10
bar x 10 close

all the work i been doing to get my arch better is working.I might have to order an A/S super katana and not a S/S.


pins set to stop the bar at what used to be 1-2 board height is now about 1 inch from the chest

135 x 8 single reps racking after each one to practice staying tight
225 x 4 same as above
fury on
315 x 4 no touch on pins
335 x 2 close
365 x 1 nice
385 x 1 nice
405 x 1 good
425 x 1 good after a retake, hit the rack on the first try and the spotter took it.

all with a 2-3 sec pause

didnt use the spotter for a hand out just to watch it

335 x 6

machine tri ext:

10 x 4

Machine curls:
10 x 3


mid shin rack pulls:

135 x 10
225 x 5
315 x 3
405 x 3
500 x 3 +belt

knee pulls:

225 x 2
315 x 1
405 x 1
495 x 1 + belt
585 x 1 "
675 x 1 "

machine shoulder lat raises:

10 x 3

evilxxx
06-12-2009, 04:17 PM
Squat:

135 x 10
225 x 6
315 x 2
405 x 2
495 x 2 +cent bottom,belt and wraps
585 x 2 "
605 x 1 straps up (not bad, probably had 2-3 more in me)

545 x 2 trying to find a good down speed
515 x 2
no problem coming up with 605 but i just need to find a good speed to go down and practice my wide stance more, Depth is good, i would say better than before with the regular stance...seem really easy to gown down deep and im able to keep my back straight

4" deficits DL

135 x 6
225 x 4
315 x 4
405 x 4

Deadlift:

405 x 3
500 x 5 + belt

Machine back ext:

10 x 3

leg ext:

8 x 4

bwt calf raises:

40 x 2

evilxxx
06-15-2009, 05:25 PM
Bench

bar x 10 x 3 wide, med, close grip

135 x 10


pins set (6 in)

315 x 3
shirt on
405 x 3
455 x 3
475 x 3
x2
x1 too hot today

machine tri ext:

10 x 4


Mid shin pulls:

135 x 8
225 x 3
315 x 3
405 x 3
495 x 3 + belt
545 x 3 suit bottom and belt
585 x 1 "

sldl:

405 x 10
315 x 10

machine arm curls:

10 x 3

evilxxx
06-16-2009, 05:02 PM
Squat:

wide

135 x 10
225 x 6 so hot im sweatting already!
315 x 3
405 x 3 +belt
505 x 3 cent bottom + belt and wraps
545 x 1 straps up and ipf deep haha
585 x 1 "
505 x 3 strap down
405 x 5 close stance
315 x 5 close stance

getting better at the wide stance set up



Mid shin pulls

225 x 3
315 x 3
405 x 3
500 x 3 + belt
555 x 6!! straps up for the psych effect haha
cant wait to get a tight suit

Knee pulls:
5 sec holds

225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
675 x 1

hands are fryed!

evilxxx
06-17-2009, 05:27 PM
Bench:

warm up with bar

pins set a 6in:
225 x 1
315 x 1 shirt on
405 x 1
495 x 1

pins down to 1-2 in from chest

335 x 1 with the belt loose
355 x 1
365 x 1
385 x 1 was able to pull myself up to this one and touch the chest
405 x 1 about 1/2in from chest

arch is improving!

tri pulldowns:

10 x 3

tri machine ext:

10 x 3

machine mil press:

10 x 3

Brian999
06-17-2009, 06:07 PM
Dang man I wish I was as strong as you. What I lift is warm-up for you :redface: Keep it up!!!

scott rowe
06-18-2009, 12:08 PM
looking better

evilxxx
06-19-2009, 05:16 PM
Dang man I wish I was as strong as you. What I lift is warm-up for you :redface: Keep it up!!!

Thanks man...listen to all this guys in this forum and you will get up there quick...

evilxxx
06-19-2009, 05:19 PM
looking better

Thanks, I'm trying...got a guy thats doing usapl bench only and i got him to switch to the dark side, so now he gonna train with me for full meet...once I get my gear and get the chance to go down to Hercules i'll let you know.

evilxxx
06-19-2009, 05:30 PM
Knees are wasted so no Squats today

Hack squat:
man i hate the shoulder pads on this thing!

4 plates(45s) total for warm up
6 x 10
8 x 10
10x 10

Deficit deadlifts 4"

135 x 10
225 x 8
315 x 3
405 x 3

Deadlift:

225 x 6
315 x 3
405 x 1
belt and suit straps down:
500 x 1
515 x 1
535 x 1
Straps up:
550 x 1
565 x 1
585 x 1 !

all this numbers came up off the ground like a spring! the 585 started to stall just bellow the knees but i stuck with it and once it got to the knee caps it went up fast. Im guessing with a tight suit this might be a bit better.

Mid shin pulls:

500 x 5
515 x 3 x 3

knee pulls:
5 sec holds
405 x 1
500 x 1
585 x 1
675 x 1

machine back ext.

10 x 3

evilxxx
06-22-2009, 05:52 PM
Squats:

working on form and depth

135 x 10
225 x 6
315 x 3
405 x 3
500 x 3 + suit straps down, belt and loose wraps
550 x 1 deep with a pause to see if i could muscle it up and straps up (up nice)
405 x 10 + belt not on top of the suit
:drooling:

mid shin pulls:

225 x 3
315 x 3
405 x 3
505 x 3 + belt
550 x 1
585 x 1
605 x 3 ! straps up
500 x 9 (10 but the last one had to leave it on top of my knees and hitched like hell) haha

SLDL:
no belt
405 x 5
315 x 5

seated calf raises:

12 x 3

leg curls:

10 x 3

leg ext:

10 x 3

evilxxx
06-23-2009, 05:14 PM
Bench:

warm ups

pins set 6 in from chest

225 x 3
315 x 3
shirt on
405 x 3
475 x 3 x 3 had to swith to the 36" wraps on last set
405 x 8 middle finger on rings
365 x 9 pinky on rings

tri pulldowns:

10 x 3

machine tri ext:

10 x 3

machine curls:

10 x 2

machine lat pull downs:

10 x 3

machine rows:

10 x 2

machine mil press:

10 x 3

evilxxx
06-24-2009, 04:05 PM
Squats:

working on form and depth

135 x 10
225 x 6
315 x 3
405 x 3
500 x 3 + suit straps down, belt and loose wraps
550 x 1 " deeper than what it needed to be...
425 x 6 close stance



mid shin pulls:

225 x 3
315 x 3
405 x 3
505 x 3 + belt
545 x 3
585 x 3
500 x 6

Knee pulls for 5sec holds:

405 X 1
500 x 1
585 x 1
675 x 1
675 x 1
675 x 1

machine back ext:

10 x 3

leg curls:

10 x 3

evilxxx
06-25-2009, 02:24 PM
Bench:

warm ups

shirt on and pins set low (i was actually able to touch the chest on all)

315 X 1 no belt
335 x 1 belt and 24" wraps
365 x 1 "
405 x 1 "

all nice an easy with a 2-3 sec pause at the bottom

pin up to 6in from chest

405 x 1
455 x 1
495 x 3 ( 2 good and 1 really hard)
515 x 1 36" wraps

lots on singles..just trying to get my arching better (wish will more likely change with a tight super katana)

tri pull downs with the straight bar:

whole stack 10 x 4 grip wider than shoulders

evilxxx
06-29-2009, 05:34 PM
Taking a week break...

Db mil press:

10 x 3

Db rows:

10 x 3

Db upright rows:

10 x 3

Db incline press:

10 x 3

Db shrugs:

10 x 5

evilxxx
07-01-2009, 01:35 PM
more light stuff:

standing calf raises(+100lb)

15 x 3

squat jumps with db:


15 x 50lb

15 x 80lb

15 x 100lb

thats was harder than squatting heavy...

one leg sldl with Db:

10 x 3


dB hammer curls:

10 x 3

some shoulder rehab stuff....

evilxxx
07-06-2009, 03:12 AM
Well...time to get back to the gym. the last 2 days i felt like a new person! i guess i really neede some days away from the heavy stuff..well, heavy for me.hehe! And in 1 week I start training with my Super Katana A/S!!!

evilxxx
07-06-2009, 05:13 PM
Not too heavy today, first day back after 10 days of no heavy lifting.....


Squats:

135 x 10
225 x 8
315 x 4 regular stance
405 x 4
505 x 3 with suit down and belt
515 x 3 add wraps
405 x 5 belt
315 x 5 really wide

DL from mid shin:

225 x 3
315 x 3
405 x 3
495 x 3 no belt!!
605 x 1 belt & straps down
500 x 5 no belt

405 x 4 sldl
315 x 6 sldl

leg are on fire from going too deep on the squats

evilxxx
07-08-2009, 05:32 PM
DL:

mid shin:

225 x 10
315 x 6
405 x 6
500 x 3 +belt
545 x 3 +belt

from Knees:
495 x 1 10 sec hold
585 x 1 "
675 x 1 "
ouch! skin ripped on left hand...

full DL:

405 x 2 belt
495 x 2 belt
515 x 2 suit on straps down
545 x 2 straps up

SLDL:

405 x 10
315 x 8

low rows:

10 x 3

pull downs with V attachment:

8 x 3

1 arm Db rows:

10 x 3

evilxxx
07-09-2009, 05:02 PM
Bench:

warm ups full range

pins set to stop 2in from chest:


shirt on

315 x 3
365 x 3
405 x 2 I think I had a 3rd but maybe next time.

pins set higher: (4-5 in)

405 x 3
455 x 3
455 x 2 x 2

cybex machine tri ext:

10 x 3

tri pushdown straight bar wide grip:

10 x 3

and 8 x 3 with a close grip

machine mil press:

10 x 3

machine hammer curls:

10 x 3

evilxxx
07-10-2009, 03:08 PM
lighter quick stuff today:

Squats:

135 x 10
225 x 10
315 x 6
405 x 3
515 x 3 x 2 belt and wraps
405 x 6

Mid shin DL:

225 x 3
315 x 3
405 x 3
495 x 3
545 x 2 + belt


done in 35 minutes

evilxxx
07-12-2009, 03:57 PM
Decided to do some jumps today:

10 x 3 on a 15" surface with 80lbs( 2- 40lb Db's)

10 x 1 on 20"

10 x 3 on 34" :eek:

running 2.5m when the sun goes down...

evilxxx
07-13-2009, 12:07 PM
Almost forgot...ran 2.2 miles last night. not a flat course either but the sun was down so it was good.

evilxxx
07-13-2009, 05:21 PM
nothing too heavy today...

Squats:

135 x 10
225 x 8
315 x 6
405 x 3
500 x 2 + belt and wraps

Mid shin DL's

225 x 3
315 x 3
405 x 3
495 x 3
585 x 1 +belt

Machine rows:

10 x 4

Machine curls:

10 x 3

evilxxx
07-14-2009, 01:33 PM
Excited! the local Y is remodeling and i was asked for advice on what should they get to add to their free weights. I guess it pays to move some heavy weight once in a while ...LOL!

evilxxx
07-15-2009, 02:42 AM
Quick bench since i got to the gym late...

Warm ups full ROM

Pin set to stop bar about 2in
shirt on
315 x 3
395 x 3
405 x 3!
455 x 0 (lost it half way up)

quick lock outs

bar about 4-5 inches from chest

405 x 3
455 x 3
500 x 1 hold for 10 sec count
405 x 8

Tri machine ext:

10 x 3

and the gym is close!

all done in 30 min thinking the gym was gonna close at 10pm... i guess is 930pm for the summer.

evilxxx
07-15-2009, 06:35 PM
Squats:

Decided to use one of the low benches to sit in it while squatting(something new called box squats, hehehe!) new to me


135 x 10
225 x 10
315 x 6
405 x 6 (thats brutal on the hips to sit with this on my back!!!)
500 x 3 + belt and suit bottom
605 x 2 full gear !!! knww wraps a lil loose

Im love with this bench! its perfect parallel for me. I think i will be using the one thats 2 inches taller and once i get good with 635-655 i will try more weight with the lower one.

quick DL:

315 x 5
405 x 5
515 x 5 + belt


Calf raises:

12 x 3

might do jumps on a 32" later....

evilxxx
07-16-2009, 06:25 PM
Bench

Warm ups full ROM x8
bar,135, 185, 225

Pin set to stop bar about 2in
shirt on
315 x 3
365 x 3

bar about 4 inches from chest

405 x 3
455 x 3
495 x 2
Just trying to work more on my set up...

Mil press:

10 x 3 (light, 145)

Tri machine ext:

10 x 3

Tri pressdown with straight bar

10 x 3

2 weeks and we will have 100lb plates! and up to 150lb DB!

Squat suit got turned in to get the straps taken in 2 in., looking fwd to a 600lb pull in 2 weeks

evilxxx
07-18-2009, 02:02 AM
ahh! almost forgot to add my workout....

Mid shin DL:

135 x 10
225 x 10
315 x 5
405 x 5
500 x 3 + belt
545 x 3 + belt

From the knees:

405 x 1
495 x 1
585 x 1
675 x 1

all for 5 sec holds


Back ext machine:

10 x 3

Low row:

10 x 3

pull ups:

10 x 2

chin ups:

10 x 2

machine curls:

10 x 4

Db rows:

10 x 4

evilxxx
07-20-2009, 05:58 PM
Quick light workout

Bench:

warm ups full rom

lock outs from 6in

315 x 6
405 x 3 x 3


Mid shin dl:

135 x 10
225 x 8
315 x 6
405 x 6
495 x 6

starting to like mid pulls with no belt

evilxxx
07-23-2009, 06:38 PM
Stuff from yesterday nothing heavy...

Squats sitting on a bench

135 x 10
225 x 10
315 x 6
405 x 3
405 x 3 +belt

thats some hip killing stuff...


DL

225 x 10
315 x 5
405 x 5
505 x 3 forgot the belt...

4" Deficits

405 x 5
315 x 8

SLDL:

315 x 10

evilxxx
07-24-2009, 04:27 PM
Bench:

warm ups


shirt on
2 in from chest

315 x 3 no belt
365x 3 + belt
405 x 2 + belt

6in

405 x 3
455 x 3
495 x 3
405 x 9 closer grip

tri ext:

10 x 3


Mid shin DL:

225 x 5
315 x 5
405 x 5
495 x 5
545 x 5

Knee pulls -15 sec holds:

495 x 1
585 x 1
675 x 1
675 x 1

evilxxx
07-28-2009, 04:24 PM
all raw today, didn't felt like wearing the belt..
4" deficit DL:

135 x 10
225 x 10 sldl
315 x 8
405 x 6

DL:

405x3
505x3

low row:

10 x 3

machine pulldown:

10 x 3

machine row:

10 x 3

machine curls:

10 x 3

evilxxx
07-29-2009, 04:58 PM
Bench:

warm ups

at 6 inch:

225 x 3
315 x 3
405 x 3 shirt on
455 x 3
500 x 1

at 2 in:

345 x 3
365 x 3
405 x 2
345 x 7

tri pressdown:

10 x 3

machine tri ext

10 x 3

machine OH press:

10 x 3

machine lateral raises:

10 x 3

evilxxx
07-31-2009, 05:21 PM
Squat:

No suit so did different stuff today

135 x 10
225 x 10

sitting on a bench(16") probably 15-15.5 compressed.

315 x 5
405 x 5
500 x 3 belt and wraps
425 x 5 belt
315 x 10

Some machine they call Leg press (lol):

plate weight:

450 x 10
720 x 6
900 x 6

Calf raises:

10 x 3

Leg ext:

10 x 3

jumps on 30"

10 x 2

evilxxx
08-06-2009, 02:00 PM
Taking a break from the heavy stuff

evilxxx
08-14-2009, 04:00 PM
Since last post all i have done are light dumbbell stuff, 30" box jumps, crunches,sit ups, push ups, running and incline sit ups with weight...

evilxxx
08-24-2009, 01:47 PM
Not much going on...lots of push ups ,sit ups and other stuff with dumbells... also doing more running. Getting ready to go back in the Army as a Cavalry Scout. Ill be checking my strength every 4-5 weeks but the heavy training with gear wont start again until the first week of March 2010.

evilxxx
06-23-2010, 07:44 PM
Alright! got stuff coming in the mail from APT and titan (plgearonline.com) so the training will start again within the next 2 weeks..was out from the gym since my last post 8-24-09 but didnt loose that much...i actually think my legs are stronger..went completly RAW in the squat 3 days ago and got 455 with no problem and 405x5 ...so when i get my belt and briefs i should close on 600 again....(not gonna use the suit until i can get to low 600 in the briefs) got new thp wraps and black mambas of all sizes...have not tried to max the DL but i got 425x10 last week with a crappy bar. Bench is the only lift i have not tried to check but i went for reps and got 225 x 15 after doing shoulder stuff(6x 10 155lb standing presses and 3 x 10 with 60lb db's...)

evilxxx
07-05-2010, 10:40 PM
Just got my stuff from APT and the first thing i used was my liquid grip stuff....decided to check my Deadlift and got 505 x 6 RAW...was not expecting my strength to be up there again! i will be trying that again with my belt when it arives sometime this week. i might be over my goal of 650lbs when i go back to the US. Next week im gonna start my log again...

evilxxx
07-08-2010, 09:59 PM
Yes! i gotta go pick up my package today ! new 13mm prong belt , centurion briefs and i know thee was something else in it but i forgot! lol... Training starts tonight for a powerlifting comp here in Korea at the end of Sept...I might try my black mamba knee wraps tonight or i might DL tonight and SQ sunday...

evilxxx
07-09-2010, 08:55 PM
Well training has started with some DL...

Deadlift:

225 x 8
315 x 6
405 x 6
belt on:
515 x 3

Deficit deadlifts 4"

315 x 8
405 x 8

Stiff legged:

405 x 5
315 x 5

DB rows:

10 x 3 (115lbs dbs)

machine lat row:

10 x 3

that was last night and i am feeling good today so intensity is going up for the next one...

evilxxx
07-09-2010, 11:37 PM
quick workout today:

bench:

135 x 10
225 x 10
315 x 5

pressdowns:

10 x 3

hammer strength machines:

decline
10 x 3
incline
10 x 3
shoulder press
10 x 3
rev curls
10 x 3

evilxxx
07-14-2010, 12:07 AM
monday workout:

Squat:

135 x 10
225 x 10
315 x 8
405 x 5 x 2
505 x 1 w/ belt

Leg ext :

10 x 3

leg curl:

10 x 3

seated calf raises:

10 x 3

evilxxx
07-14-2010, 12:10 AM
last night:

Deadlift:

225 x 10
315 x 6
405 x 6
belt on:
515 x 4

Deficit deadlifts 4"

405 x 6
315 x 8

...grip work

evilxxx
07-18-2010, 09:45 PM
a few days ago :

all the chest , shoulder and arm Hammer Strength machines...lol
this gym got a whole section with like all the H.S. lineup over 30 machines i think...

evilxxx
07-18-2010, 09:48 PM
Deadlift:

135 x 10
225 x 8
315 x 6
405 x 6

belt on:
515 x 6

Rack pulls: (just below the knee)

hold for time

405 x 1 10sec
515 x 1 10 sec
605 x 1 10 sec



grip and arms

evilxxx
09-05-2010, 09:02 PM
really busy in the past few weeks but im up to 535 x 4 RAW DL ,500x 2 SQ and My bench been suckin cause im trying to get ready for a PT test and need to do lots off reps but im still holding over 315 wish is where i want to stay when im feeling weak. hopefully ill be over 5 with a Katana by next summer.

evilxxx
09-27-2010, 06:07 AM
Just did the Area I powerlifting championships here in Korea at Camp Casey last saturday and won the 220lbs ...Decided to compete raw since no one else had gear.( USPF rules) A lot of people got a rude awakening with the Squat and Bench since it was the first time for like 80% of the competitors. Ended up hitting 8/9 SQ500,BP 315 and DL 550. that 500SQ got me exited cause it was deep and it went down and up at a very smooth speed.

evilxxx
12-13-2010, 04:03 AM
one off these days i'll start this log again...got my raw squat to 500x 4 now ! still going easy on the bench.

evilxxx
12-30-2010, 12:56 AM
Well since my last DL of 550 2 months ago i have been doing some other asst. work and heavy pulls most of the time... today i got 550x3! belt only. (no ammonia)! im gonna give 600 a try in 8-10 days....

evilxxx
12-06-2011, 11:37 AM
Back in the game! Just started after a long time off! Got stabbed while in Korea and had surgery in my L forearm extensors about 4 inches down from the elbow. But the only kept me away from benching not so much from pulling..Can still pull 525 and Squat 500x4...not bad after so many weeks off. Just gotta start working on Shoulder/tri/chest and should be back to were i was by the end of Jan 2012

evilxxx
12-12-2011, 04:35 PM
Did some Squats yesterday after walking 2 miles, nothing heavy did not even use my belt

135x10
225x10x2
315x10
405x8

leg ex

10x3

leg curls

10x3

not too bad, my legs were a little sore from a 5 mile run on friday...

evilxxx
06-11-2012, 05:00 PM
Well after not training since Dec I decided to do a Meet on the military base here...SQ 505, Bench 285, DL 525...not bad for Raw and close to 6 months of no training...just the normal army physical trng in the morning...Time to get serious....

evilxxx
07-08-2012, 11:13 AM
started training again finally!

bench
135 x 10
225 x 5 x 5

dips 2 x 10

machine curls 3 x 10

evilxxx
07-09-2012, 03:28 PM
bench again( a lil different)

135 x 10
155 x 10
245 x 8
265 x 4

partials to about 3 in from chest ( inside the rack)

135 x 3
225 x 3
315 x 3

lock outs

225 x 2
315 x 2
405 x 2

20 dips....

evilxxx
08-17-2012, 11:04 AM
Keep forgetting to update my log! well, havent done any main exercises since the last one, only done 3 workout sessions of mainly back exercises and grip.

evilxxx
09-09-2012, 03:53 PM
did some bench work and other stuff

bench:

bar x 10
135 x 10
225 x 8
245x 6

partials inside the rack(3in from touch):

135 x 10
225 x 5
315 x 3 x 2
385 x 2 with loose shirt
315 x 10 " "

dumbell rows
105's x 10 x 3

seated rows 10 x 3

overhead shoulder press 10 x 3

machine curls 10 x 3

dips x 25

evilxxx
09-29-2012, 04:03 PM
Went to a different gym today...better options, even round plates! im sick of the hexagon shape...they suck for DL

hammerstrength row machine 3 x 10

105 db x 3 x 10 (row)

hammerstrength shoulder press 3 x 10

tri ext 3 x 10

reverse curls 3 x 10

and some exploring around the gym...

evilxxx
10-04-2012, 04:11 PM
big mistake going to the gym in work boots...

DL

135 x 10
225 x 10
315 x 8
405 x 6 reps x 2 sets
405 x 1rep and snap...

got checked this morning and my SI joint got locked in place on my right side...

gonna put the DLs on hold for a few weeks and start doing a lot of hip Abductor and adductor work....

evilxxx
10-27-2012, 12:32 PM
last saturday

bench

225 x 10 x 3

decline hammerstrength bench

10 x 3

tri ext

10 x 3

dips

35 reps

evilxxx
10-27-2012, 04:17 PM
Today:

Bench

225x 10
245x 5 x 5

Tri ext:

10 x 3

dips
25

DB rows
110 x 10 x 3

evilxxx
10-28-2012, 11:02 AM
going to work on squats today...Just want to get under some weight and check how my SI joint is doing and I might start DL next week...

evilxxx
10-28-2012, 01:50 PM
Not what i wanted but better than nothing:

Squat

225 x 10
315 x 5 x 2

leg ext

10 x 3

leg curls

10x 3

hip adduction

10 x 3

hip abduction

10x 3

seated calf raises

10x 3

evilxxx
11-09-2012, 03:51 PM
from yesterday,

Seated hammerstrength row 10 x 3
Seated hammerstrength shoulder press 10 x 3
Seated curls 10 x 5
Tri ext 10 x 5

evilxxx
11-11-2012, 04:20 PM
Variety day:

Shrugs with Db's 10x5

Incline Bench Machine 10x3

Tri ext. 10 x 5

Seated Shoulder Press (Barbell) 10x3

DB's rows 10 x 3

evilxxx
11-13-2012, 01:11 PM
Bench:

225 x 10
245 x 8
255 x 5
255 x 3 x 5


Tri ext:

10 x 3

evilxxx
11-16-2012, 11:22 AM
yesterday...quick workout

Machine Lat rows 10 x 3

DB's row 10 x 3

Standing DB press 10 x 3

forgot to add this...

shoulder lateral raises 10 x 3

evilxxx
11-17-2012, 01:30 PM
Something different today...

Squats:

225 x 10

315 x 5

405 x 3 x 2

Rack pulls from knee:

225 x 1
315 x 1
405 x 1
+ belt
495 x 1
585 x 1
675 x 1
grip feels strong!

Bench on rack (set to stop 3-4in from touch)

225 x 3
315 x 3
added loose shirt and wraps
405 x 1

evilxxx
11-18-2012, 09:14 AM
hmmm... I'm feeling those rack pulls today...

evilxxx
11-23-2012, 07:13 PM
Squats:

225 x 10

315 x 5 x 5


Rack pulls from knee:

225 x 1
315 x 1
405 x 1
495 x 1
+belt
585 x 1

Db Shrugs:

10 x 3

Db rows:

10 x 3

Db curls:

10 x 3

evilxxx
11-25-2012, 05:47 PM
Bench:
135 x 10
135 x 10 close grip
225 x 10
265 x 3 x 5

dips

10 x 3
20 x 1

evilxxx
11-26-2012, 07:53 PM
Took my guys to the gym today and decided to show them some how to use some of the stuff....(one guy has never worked out before he joined the Army)

Hammerstrength Seated shoulder press

4 x 10

Hammerstrength Shoulder lat raises

4 x 10

Hammerstrength Bicep curls

3 x 10


Showed 2 of them how to use most of the equipment at the gym

evilxxx
11-26-2012, 07:58 PM
The C4 is not what I expected so I just placed an order of MHP Dark Rage! Time to get serious!

evilxxx
11-28-2012, 07:13 PM
Machine curls wide grip

10 x 3

narrow grip

10 x 3

Tricep ext:

10 x 3 v bar

10 x 3 -- bar

Dips
30

Seated machine dips

10 x 3

evilxxx
12-01-2012, 04:41 PM
Bench day:

225 x 5
275 x 3 x 3
315 x 1

Rack lockouts (aprox. the ht of 3 boards)

225 x 3
275 x 3
315 x 3
335 x 3
355 x 3
loose shirt on
405 x 3
425 x 1
445 x 1

Full range with shirt

335 x 9

could not get 335 to touch but did 9 reps anyways...


raw mid finger on rings:

225 x 12

Tri ext:

10 x 4

evilxxx
12-02-2012, 08:19 PM
Decided to do a quick workout while doing laundry:

Pulldowns:

10 x 3 wide

10 x 3 narrow

Seated Back ext:

10 x 3

machine curls:

10 x 4

evilxxx
12-03-2012, 08:21 PM
quick bench day:

185 x 10
225 x 10
255 x 10

Lock outs:

225 x 3
315 x 3
405 x 3

a few push ups...

evilxxx
12-04-2012, 07:55 PM
machine seated shoulder press

10 x 3

seated dip machine

10 x 3

Tri ext

10 x 3

dips

20

evilxxx
12-05-2012, 04:31 PM
Some back stuff:

Hammer strength machine rows:

10 x 3

DB rows:

10 x 3

Forearms db rolls:

10 x 3

Hammer curls:

10 x 4

evilxxx
12-08-2012, 02:47 PM
Bench:

225 x 8
275 x 3
285 x 3 x 3

shirt on

315 x 3 high

335 x 1 high

365 x 1 good

Lock outs:

315 x 1
365 x 1
405 x 1
445 x 1
475 x 1

a few push ups..

Pulls from the knee:

225 x 1
315 x 1
405 x 1
495 x 1
Belt on
585 x 1
605 x 1

evilxxx
12-11-2012, 07:41 PM
Hammerstrength machines today

bench:

10 x 3

Decline:

10 x 3

Incline:

10 x 3

Dips:

15 x 3

evilxxx
12-12-2012, 05:24 PM
Hammerstrength shoulder press:

10 x 4

Hammerstrength lat raises

10 x 3

Machine curls:

10 x 3

Seated Calf raises

10 x 3

forearms stuff

sit ups...