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View Full Version : Randall, and all that entails......



TUEFELHUNDEN
01-17-2009, 07:25 AM
Well, I've been a member for a while now and I thought it would be nice to start a journal. I am currently trying to get stronger and I am in the "race to a 500lb deadlift by 2010." So I did SS for a couple months and got some of my overall strength back and now I am doing Builts' BGB routine. Then with racing season starting I plan to run through a 20-rep squat routine for 8 weeks and concentrate on endurance both for racing MX as well as some sprint triathlons and then returning to some form of 5x5. So, I guess I'll start with Monday's workout here and see where it takes me. My goals are to continue to get stronger while keeping my cardiovascular health intact so I don't suffer with my racing. I've been racing for 6 years now. For the past few years my workout schedule has been more circuit/light weight training and a LOT of running/conditioning so I am super pumped for the change this year. Thanks for stopping by
-Randy

Current 1rm's ??? I'm working on it lol.

Goals by 2010~ B=300 S=400 D=500 = 1200 total

TUEFELHUNDEN
01-19-2009, 07:18 AM
Saturday: I felt pretty good today. I wanted to do 2 legs of my triathlon to see where I was at and how I would feel.

Spin bike @ moderate-high pace: 45 min.
Jog @ moderate pace: 30 min.


Sunday: Eat, rest, watch football. Repeat. I didn't move from the couch except to get food until 6PM when I went and took a shower. Felt good to relax for once.

TUEFELHUNDEN
01-19-2009, 06:50 PM
Monday 1/19

Walk 5 min

Rack Pulls: 135x5,225x5,315x5,405x5,500x5

Yates Row:,180x8,180x8,180x8

Bench Press:95x5,135x5,185x5,205x5,225x5

Incline DB Press:,70x8,70x8,70x8

Calf Raise:260x12,260x12,260x12

Weighted Crunches:
3x12

Walk 15 min/Incline 10

TUEFELHUNDEN
01-20-2009, 06:51 PM
Tuesday 1/20

Walk 5 min

Squat: 135x5, 225x5, 275x5, 315x4, 325x2, 335xF
( My wife thought it would be a good idea to ask me a question while I was unracking so I blame her for my failures lol) I'll get it next week!

~All of my "machine" lifts are done on a Hoist V5 machine~

Leg Press: [3] 320x8

Leg Curl: [3] 140x12

Pullups (underhand): 25lbx5, 25lbx5, 25lbx3/2

Hammer Curl: [3] 45x12

Walk 15 min/10 incline

ELmx479
01-20-2009, 07:21 PM
Looks good man. Do you have any problems with arm pump? That was always my biggest problem and still is when I ride. Some people say it's from lifting weights in general and I know others that lift and never get arm pump. A friend of mine is pretty good racing, 1st in A class, and 2nd in ProAm overall this year in the PAMX series. He does not lift, just body weight stuff, core, cardio and rides pretty much all year.

TUEFELHUNDEN
01-21-2009, 06:44 AM
For the past 5 years or so. The most I have worked with on a regular basis was 135x20 as a part of a circuit. Because of racing I was afraid to lift heavy and was worried it would hurt my racing. At the end of last summer I tried to start a heavy program and after about 3 weeks I went to Millville MN and got arm pump terribly. My wife has pictures, I basically checked out for the first 2 laps and then hit a wall and I couldn't hang on and got passed. It was very frustrating. Then the following week I raced at the Red Bud GNC and I felt pretty good. For the past few months I have been racing indoors and I haven't experienced any and I have been lifting as heavy as I ever have.

If you research arm pump studies you will find that it is mostly mental. With the way I have been gaining on my lifts I know when I line up I have been triaining harder than anyone I am racing. I know it won't be a problem. Also, when racing I don't drink soda or carbonated beverages. That will pump you up also and caffine will sap the fluids out of you.

TUEFELHUNDEN
01-22-2009, 06:32 AM
Wednesday 1/21

Bike 20 min.

Jog 20 min.

TUEFELHUNDEN
01-23-2009, 06:45 AM
Thursday 1/22

Not a very good day at all. I had a loooong day at work and ended up getting home late so I probably should have taken the night off but I wanted to bust it out, good or bad. Then eat as much as I could get my hands on!!:drooling:

Walk 5 min.

Pullups: [5] BWx5

Bent over Rows (underhand): [3] 155x8

Pullovers: [3] 45x12

Military Press: 95x5, 115x5, 135x5, 155x3, 115x10

Lat Raise: [3] 35x8

Calf Raise: [3] 260x12

Crunches: [3] 100x30

TUEFELHUNDEN
01-24-2009, 06:59 AM
Friday: 1/23

AM: Run 20 min

PM:

Walk 5 min

DL: 135x10, 315x5x350x3, 380x1, 405xF (almost had it!)

SLDL: [3] 260x8

Squat: 190x20

Seated Tri Ext: [2] 140x12

Cable Pressdown: [2] 80x12


Walk: 15 min/incline 10

TUEFELHUNDEN
01-25-2009, 09:58 AM
Saturday: 1/24

Bike 20 min

Javorek's Barbell complex 1: 6 sets/ 1 min rest

Barbell Upright row x 6
Barbell High pull Snatch x 6
Barbell Behind the head squat push press x 6
Barbell Behind the head good morning x 6
Barbell Bent over row x 6

Jog 10 min (Was supposed to be 20+ but I had to get ready to go out for dinner)

Sunday: Rest, ate a huge brunch w/family and chilled

TUEFELHUNDEN
01-26-2009, 06:32 PM
Monday 1/26

Walk 5 min

Rack Pulls: 135x10,225x5,315x5,510x4,405x10

Yates Row:,190x8,190x8,190x8

Floor Press:135x10,225x5,235x5,245x3,255x1

Incline DB Press:,70x8,70x8,70x8

Calf Raise:260x12,260x12,260x12

Weighted Crunches:
3x12

Walk 15 min/Incline 10[/QUOTE]

ZenMonkey
01-26-2009, 07:33 PM
Squats look good man! Dude, I think there might be some minor very changes you can do to your split that will really help your DL #s .

TUEFELHUNDEN
01-27-2009, 06:48 AM
Hey, any help is appreciated. I was just working from Built's BGB platform. But I dropped a few items like bicep curls and leg extensions and replaced them w/ underhand pullups and the 20-rep squats.

TUEFELHUNDEN
01-28-2009, 07:25 AM
Tuesday: 1/27

Walk 5 min

Squat: 135x10, 225x2, 285x2, 315x2, 325x2, 335x1

My squats bothered me for some reason. I am going to lower my weights for next week and try to hit it hard and ramp back up. I don't want to sacrifice ATG and form for weight. I think it could be because I pulled hard yesterday and my back was fatigued which was hindering my form.

~All of my "machine" lifts are done on a Hoist V5 machine~

Leg Press: [3] 320x8

Pullups (underhand): 25lbx5, 25lbx5, 25lbx5, 25lbx5, 25lbx4

Barbell Curl: [3] 95x8

TUEFELHUNDEN
01-29-2009, 06:48 AM
Wednesday: 1/28

Bike 20 min

Javorek's Barbell Complex 4 Exercise: 5 sets
Barbell Regular (Supinated) Curls X3
Barbell Upright Row X3
Barbell High Pull Snatch X3
Barbell Bent Over Row X3
Barbell Behind The Head Press X3
Barbell Behind The Head Good Morning X3
Barbell Behind The Head Squat Push Press X3

Burpees: 10x10 1 min rest

Jog 10 min (cooldown)

TUEFELHUNDEN
01-30-2009, 07:37 AM
Thursday 1/29

Walk 5 min.

Pullups: [3] 10x5 [2] 10x4

Lat Pulldowns: [3] 150x12

Bent over Rows: [3] 160x8

Military Press: 95x5, 115x5, 135x2, 145x2, 155x2

I got adjusted at the chiropractor on Weds and while doing my sets I got dizzy and felt a lot of pressure in my head. I think it's partly because I have a bit of a cold but I think getting adjusted was most of it.

Lat Raise: [3] 40x8

Crunches: [3] 100x30[/QUOTE]

TUEFELHUNDEN
02-01-2009, 08:10 AM
Friday: 1/30

Walk 5 min.

Deficit Pulls: 135x8, 225x3, 315x3, 345x2, 365x1, 375x1

Squat: [3] 250x8

SLDL: 135x5, 225x3, [5] 300x3

Calf Raise: [3] 260x12

After my leg workout I was totally gassed but I pulled out my tri workout but it was tough!

Seated Tri Ext: [2] 150x12

Cable Pressdown: [2] 90x12

TUEFELHUNDEN
02-01-2009, 08:11 AM
Saturday: 1/31 Rest

Worked on my kitchen most of the day installing new appliances.

ZenMonkey
02-01-2009, 10:08 AM
How do those deficits and low rep SLDLs feel?

You squat and DL# are gonna blow up soon enough! (not that they arent big already)

TUEFELHUNDEN
02-02-2009, 07:08 AM
How do those deficits and low rep SLDLs feel?

You squat and DL# are gonna blow up soon enough! (not that they arent big already)

Dude, they were killers LOL!! I can deff. see why they will be effective. Thanks for the help!

TUEFELHUNDEN
02-02-2009, 07:10 AM
Sunday: 2/1

Spin: 20 min.

Javorek's Barbell Complex 1: 6 sets

Barbell Upright Row: 6
Barbell High Pull Snatch: 6
Barbell Behind the Head Squat Push Press: 6
Good Morning: 6
Bent Over Row: 6

Enjoyed the game. Ate.

TUEFELHUNDEN
02-03-2009, 07:16 AM
Monday: 2/2

Walk 5 min.

DE~Deadlift: (50% 1RM for speed off 4" platform) [10] 225x2

Yates Row: [3] 200x8

Bench Press: 135x8, 215x3, 225x3, 235x3, 245x1

Incline Dumbell Press: [3] 80x6

I am going to have to invest in some dumbells. Somthing like 60-110 in 10 lb increments because I only have up to 45lbs. When I do heavier sets I have mini olympic dumbells and I have to clamp on 35's to get up to 80lbs. Its very bulky and It's hard to go any heavier and by the time I get settled with the weights on the bench I am already pretty strained. I had used some 100 & 110 lb dumbells at the Y in Iowa a while back and it was nice.:hump:

Calf Raise: [3] 270x12

Crunches: [3] 100x30

Jog 15 min.

TUEFELHUNDEN
02-03-2009, 07:20 AM
Tuesday: 2/3

Squat: 135x5, 225x2, 245x2, 265x2, 285x2, 305X1, 315X1, 325X1

Leg Press: [3] 340x8

Leg Curl: [3] 150x12

Pullups: 10,10,9

Barbell Curl: [3] 95x8

ELmx479
02-03-2009, 04:34 PM
Good job on the squat and bench man. We are pretty close on the bench so that should be a good race but my squat sucks.

ZenMonkey
02-03-2009, 06:11 PM
Everything is looking really strong!! How do you feel bout those deficit DE DLs?

TUEFELHUNDEN
02-04-2009, 07:08 AM
Tuesday: 2/3

PM

Jog 5 min
20 mins HIIT 45/115 split on treadmill
20 min slow jog

TUEFELHUNDEN
02-05-2009, 07:25 AM
Wednesday: 2/4

Javorek's Barbell Complex 4 Exercise: 5 sets
Barbell Regular (Supinated) Curls X3
Barbell Upright Row X3
Barbell High Pull Snatch X3
Barbell Bent Over Row X3
Barbell Behind The Head Press X3
Barbell Behind The Head Good Morning X3
Barbell Behind The Head Squat Push Press X3

Burpees: 10x10 1 min rest

Jog 20 min

TUEFELHUNDEN
02-05-2009, 07:26 AM
Thursday: 2/5

AM

Jog 20 min.


PM

Walk 5 min

Pullups: [5] 10x5

Lat Pulldown: [3] 155x12

Rows: [3] 165x8

I couldn't do military press' because I think my neck is still out or somthing. I tried my first set and my head felt like it was going to explode and I got really dizzy so I am going to start doing seated press'

Seated Press: 95x5, 135x5, 155x5, 175x3, 185x1

Lat Raise: [3] 45x8

Crunches: [2] 100x30

Walk 15 min 10/incline

TUEFELHUNDEN
02-07-2009, 06:57 AM
Friday: 2/6

Walk 5 min

Deficit Pulls: (4" platform) 135x8, 225x3, 315x3, 365x3, 385x1, 400x1 (PR)

Pretty pumped about that. 2 weeks ago I couldn't move 400 and today I did it from a 4" platform. It wasn't easy or fast by any means but I did it so that tells me I'm getting stronger.

Squat: [3] 260x8

SLDL: 135x8, 225x3, [5] 315x3

Calf Raise: [3] 270x12

Seated Extensions: [2] 130x12

Cable Pressdowns: [2] 70x12

Walk 15 min.

One more week on this program. I would actually like to stay on it but I need to get focused on racing so I am going to drop to a 2-3 day lifting program and do some hard cardio for about 8 weeks. Then I think I'll come back to a 3-day 5x5ABA/BAB split.

TUEFELHUNDEN
02-09-2009, 09:31 AM
Monday: 2/9

Walk 5 min

DE-Deadlift: [10] 225x2

Yates Row: [3] 205x8

Bench Press: 135x5, 225x5, 235x2, 245x1, 250xF - I know I could get it no problem but I am still feelinf the effects of a cold, along with the fact that we got up at 3AM yesterday and I raced 4 motos and didn't get home until 7PM. I'll get it next time!!

Incline Dumbell Press: [3] 60x15

Calf Raise: [3] 270x12

Weighted Crunches: [3] 100x30

Jog 15 min

TUEFELHUNDEN
02-11-2009, 07:19 AM
Tuesday: 2/10

Walk 5 min

Squat: 135x5, 225x5, 245x5, 265x5, 305x2, 315x1

Leg Press: [3] 350x8

Leg Curl: [3] 150x12

Pullups: [3] 25x5

Barbell Curl: [3] 115x5

TUEFELHUNDEN
02-12-2009, 01:53 PM
Wednesday: 2/11

AM~Jog 20 min.

PM~Jog 45 min.

Didn't feel up to doing any HIIT tonight. I was kinda tired from working on my kitchen on Tues late so I just ran for a while.
I think I'm going to take it easy on Thurs/Friday because I am going to be figuring out my starting weights for my next program

ELmx479
02-12-2009, 04:09 PM
I wish I had motivation to do cardio like you. Does running that much affect your squats? With all the heavy lifting I never feel like doing any cardio.

L3THAL
02-12-2009, 11:17 PM
Lookin good Bro! Yeah, the cardio thing really isn't for me either! I checked out the 20 squat program, I'm gonna start it after the one I am on now. Even though it doesn't sound fun!

TUEFELHUNDEN
02-13-2009, 07:30 AM
Thanks for the props guys.

Thursday: 2/12

Run: 10 min @ 7 on the mill

Javorek's Barbell Complex 3 Exercise: 4 sets ~ 75 lbs./45 sec rest
Barbell Regular (Supinated) Curls X6
Barbell Upright Row X6
Barbell High Pull Snatch X6
Barbell Bent Over Row X6
Barbell Behind The Head Press X6
Barbell Behind The Head Good Morning X6
Barbell Behind The Head Squat Push Press X6

Crunches: 3x30

Bike: 30 min.

TUEFELHUNDEN
02-13-2009, 07:40 AM
Friday: 2/13

AM

Squat: 190x20
Pull Overs: 25x20
Bench Press: 205x10, 205x8, 205x7 ~ I seriously felt like crap after doing the squats. This is going to be murder and I tried to start with some fairly conservative weights. I know when rested that I can now get 225x8-10 for reps on my bench but I was totally cashed by then. I can't imagine in 3 weeks that I'll be doing 230x20 squats and then trying to actually do other lifts after.
If it were easy I guess everyone would do it. LOL
Pull Overs: 25x20
Yates Rows: [3] 160x15
Military Press: [2] 115x12
DE~Deadlift: (4" platform) 225x15 This = death by this point in the workout. I mean I just finished my shake and I almost lost it all over my floor.
Pullups: 8,7,5 ~ LOL these were a joke. I could barely hang, much less pull-up haha.

Well, that is it. My first workout with the 20 rep program. I think on Monday, which is my first day I'm counting, I will aim for the 8 rep range. I don't want to go totally towards endurance with my lifts and I want to keep it as heavy as I can and intense. I'll see what I can do on Monday.

TUEFELHUNDEN
02-17-2009, 09:18 AM
Well. This weekend I put a lot of thought into what I was going to move into for a new program. After going around and around with it, I decided to go with Madcows (or Bill Starr) 5x5 instead of the 20-rep program.

Monday: 2/17

AM: jog 20 min. 5.5 on mill

PM:
Squat: 135x5, 135x5, 170x5, 205x5, 235x5, 270x5

Bench: 135x5, 135x5, 160x5, 185x5, 210x5

Row: 135x5, 135x5, 145x5, 170x5, 190x5

SLDL (4" deficit): 135x5, 225x5, 275x5, 275x5

Weighted Crunches: [4] 100x30

Run 15min @ 7 on mill

ELmx479
02-17-2009, 08:31 PM
Looks good, I think you made the right choice with riding season coming up and doing all the extra cardio. Here is the chart I used for the program if it helps ya out..
http://www.vicjg.com/aspx/madcowint.aspx#

ZenMonkey
02-17-2009, 08:43 PM
Great work man! Looks like things are coming along nicely. Imagine what your DL will be like when its not deficited!!

Do DE 1st.

TUEFELHUNDEN
02-18-2009, 07:41 AM
Great work man! Looks like things are coming along nicely. Imagine what your DL will be like when its not deficited!!

Do DE 1st.

Thanks Zen. Ya, I think they are a great exercise and I can see where they will help my #'s blow up. I have regular deads on Weds (today) so I will try doing those DE also.


Looks good, I think you made the right choice with riding season coming up and doing all the extra cardio. Here is the chart I used for the program if it helps ya out..
http://www.vicjg.com/aspx/madcowint.aspx#

Thanks, I used an Excel file I found online and it works well because you can go through 6 weeks and then reconfigure it so you can deload for 2 weeks and go through it again. It makes it so you don't have to do the math and I do enough math all day so It's nice to not have to do any thinking lol.

TUEFELHUNDEN
02-18-2009, 07:44 AM
Tuesday: 2/17

5 min jog (warmup)

HIIT~10 sets; run @ 12[45]/jog @ 5[1:15]

Jog 15 min.

TUEFELHUNDEN
02-19-2009, 07:44 AM
Wednesday: 2/18

Walk 5 min

Squat: 135x5, 135x5, 160x5, 190x5, 190x5

Seated Press: 115x5, 115x5, 130x5, 150x5, 175x2 (I am resetting for next weeks workout. I was a little off today and I think I should start a little lower. I tested this weight but I am not sure what happened here.)

Deadlift (4" deficit): 135x5, 225x5, 275x5, 305x5, 348x5

Overhand Pullups: [3] BWx8

Crunches: [3]x30

Run: 20 min @ 7 on mill

TUEFELHUNDEN
02-20-2009, 07:39 AM
Thursday: 2/19

Spin 10 minutes

Burpee's: 10x10

Jog 20 min(6 on mill)

Guitar90
02-20-2009, 07:59 AM
You're incredibly strong, and making gains with all the cardio you're doing is admirable.

What's a burpee?

TUEFELHUNDEN
02-20-2009, 08:26 AM
You're incredibly strong, and making gains with all the cardio you're doing is admirable.

What's a burpee?

Thanks for the Props!! I don't feel incredibly strong HAHA. If I had a 300# + bench I would be happy. Not satisfied, but happy.:whiner:


Just Google or look on YouTube for it. Burpees are a squat-push press-jump-thing. Very good full-body cardio workout!!

ZenMonkey
02-20-2009, 02:40 PM
Real strong lifting bro! Great effort!

TUEFELHUNDEN
02-21-2009, 07:47 AM
Friday: 2/21

Walk 5 min

Squat: 135x5, 160x5, 190x5, 225x5, 260x3, 190x8

Bench: 135x5, 135x5, 160x5, 190x5, 220x5, 160x8

Row: 135x5, 135x5, 145x5, 165x5, 195x3, 145x8

I'm going to try swapping my Bench and Row next week on Monday and Friday because I feel stronger benching after I pull hard. It seems no matter how many, or few, warmup sets I do benching I don't feel strong. With my last program I Pulled 2 exercises prior to bench and I always felt great.

Close-Grip Bench: 155x8, 155x8

Underhand Pullups: [3]x8

Pulldowns: 150x10, 150x10

Run: 20 min (7 on mill)

TUEFELHUNDEN
02-23-2009, 08:19 AM
Saturday 2/21: Rest

Sunday 2/22: Run 20 min, jog 10 min

hug dog
02-23-2009, 08:24 AM
Looking good and strong in here. It is good to see someone else doing the 5 x 5. I will keep close watch on how you are doing.

TUEFELHUNDEN
02-24-2009, 08:01 AM
Monday: 2/23

Walk 5 min

Squat: 135x5, 160x5, 190x5, 225x5, 255x5

Row: 135x5, 135x5, 145x5, 165x5, 190x5

Bench: 135x5, 135x5, 160x5, 190x5, 215x5

DE~Deads @ 4" Deficit: 225-10x2

SLDL @ 4" Deficit: [2] 285x5

Weighted Crunches: [3] 100x30

TUEFELHUNDEN
02-25-2009, 07:37 AM
Tuesday: 2/24

Bike 30 min

Jog 20 min

Still trying to get 2 legs of my Tri done every once in a while. I was hoping to get in and do some swimming prior to my first one but I think I am just going to wing it. Fitness won't be an issue because once it's warm enough I'll be biking to work (8 miles each way) and on the weekends along with my regular lifting/running routine.

TUEFELHUNDEN
02-25-2009, 06:03 PM
Wednesday: 2/25

Walk 5 min

Squat: 135x5, 160x5, 190x5, 190x5

Military Press: 95x5, 95x5, 115x5, 125x5

Deadlift: 225x5, 260x5, 305x5, 365x2 (oops!!) I wasn't really paying attention and I made a 25lb jump and it didn't go well LOL. I could have gotten it 5 times but I was straining and I backed it down so I could work into it. I'll regroup and go again next week.

OH Pullups: [3] 10x5

Crunches: [3] 30

Jog 15 min

ZenMonkey
02-25-2009, 07:05 PM
Lookin strong bro! When will we be seeing a DL 1RM?

TUEFELHUNDEN
02-26-2009, 07:57 AM
Lookin strong bro! When will we be seeing a DL 1RM?

I think I'm waiting until week 4. I will switch that wo with a ME effort and see where I'm at.

TUEFELHUNDEN
02-27-2009, 06:40 PM
Thursday: 2/26

Javorek's Complex 2 (75lbs) ~ 6 sets
Upright Rowsx3
High Pull Snatchx3
Behind the head squat push pressx3
Good Morningx3
Bent over rowx3

Burpees-5x10

HIIT run-10 min 45/115 split

TUEFELHUNDEN
02-27-2009, 06:44 PM
Friday: 2/27

Walk 5 min

Squat: 135x5, 160x5, 190x5, 225x5, 260x3, 190x8

Row: 135x5, 135x5, 145x5, 165x5, 195x3, 145x8

Bench: 135x5, 135x5, 160x5, 185x5, 225x3, 160x8

DE Bench: 135x3 (10 sets for speed)

Underhand Pullups: [3] 25x5

Pulldowns: [2] 160x10

Walk 10 min.

PM

Jog 30 min

TUEFELHUNDEN
03-01-2009, 09:20 AM
Saturday: 2/28

Javorek's Complex 3 (75lbs) 3 sets
Curls x 6
Upright Row x 6
High Pull Snatch x 6
Bent Over Row x 6
Behind the head Press x 6
Good Morning x 6
Squat Push Press x 6

Jog 20 min

TUEFELHUNDEN
03-02-2009, 01:40 PM
Monday: 3/2

Walk 5 min

Squat: 135x5, 165x5, 195x5, 230x5, 260x5

Row: 135x5, 135x5, 145x5, 170x5, 195x5

Bench: 135x5, 135x5, 165x5, 190x5, 225x5

DE~Deads @ 4" Deficit: 225-10x2

SLDL @ 4" Deficit: [2] 295x5

Weighted Crunches: [4] 100x30[/QUOTE]


Jog 10 min

TUEFELHUNDEN
03-04-2009, 07:56 AM
Wednesday: 3/4

Walk 5 min

Squat: 135x5, 160x5, 195x5, 195x5

Military Press: 85x5, 95x5, 115x5, 130x5

Deadlift: 225x5, 265x5, 315x5, 355x4 I backed it down for next week because thats 2 in a row I couldn't get my reps.

CG Bench: [3] 185x5

OH Pullups: [3] 10x5

Crunches: [3] 20

TUEFELHUNDEN
03-06-2009, 07:20 AM
Thursday: 3/6

Overhand Pullups: [5] 15x5

Lat Pulldowns: [3] 140x12

Military Press: 95x5, 115x5, 125x5, 135x5, 145x5

Lat Raise: [3] 35x12

Situps: [3] 20

Jog 10 min

TUEFELHUNDEN
03-07-2009, 07:23 AM
Friday: 3/6

Deficit Pulls: 135x5, 225x3, 315x3, 385x1, 405x1, 415x1(PR)

Squat: [3] 265x5

SLDL: 135x5, 225x5, [5] 315x3

Calf Raise: [3] 260x12

CG Bench: 185x8, 185x7, 185x7

Cable Pressdown: 70x12, 70x12

ZenMonkey
03-07-2009, 11:33 AM
Nice work on the PR man! Those SLDLs look tough too

TUEFELHUNDEN
03-08-2009, 05:43 PM
Nice work on the PR man! Those SLDLs look tough too

Thanks, it was tough and the SLDL's are work for sure!!


Sunday: 3/8

Bike: 25 min
Jog: 20 min

TUEFELHUNDEN
03-10-2009, 07:46 AM
Monday: 3/9

Walk 5 min

DE Deadlift: [10] 225x2 for speed

Rows: [3] 205x5

Bench: 135x5, 205x5, 225x3, 235x1, 245x1, 255xF, 255xF

Incline Press: [3] 185x10

Crunches: [3] 100x20
Jog 20 min.

TUEFELHUNDEN
03-10-2009, 07:48 AM
Tuesday: 3/10

Squat: 135x5, 225x5, 245x5, 265x2, 285x2, 295x1, 305x1, 315x1

Leg Press: [3] 300x8

Leg Curl: [3] 120x12

UH Pullups: [3] 25x5

Barbell Curl: [3] 95x8

ZenMonkey
03-10-2009, 12:26 PM
Awesome squatting. Im sure you are gonna hit the 255 bench next time.

TUEFELHUNDEN
03-10-2009, 01:08 PM
Awesome squatting. Im sure you are gonna hit the 255 bench next time.

Yeah, I put it up last week no sweat. I actually thought I could get 265 but for one reason or another I didn't. Oh well.

TUEFELHUNDEN
03-18-2009, 01:43 PM
TUESDAY 3/17

Squat: 135X8, [3] 245X8

Bench: 135x8, [3] 205x8

Deficit Pulls: 135x8, [3] 275x8

Shrugs: 225x20

Pullups: [3] x 8

Curls: [3] 95x8

On Sunday I biked about 18 miles and then on Monday I did about 20-25. If the weather cooperates I will be biking to work every day so I just have to wait it out. I have also been doing complex's on my off days but I don't feel like including it on here, just my lifting days.

TUEFELHUNDEN
03-20-2009, 09:50 AM
Went for a 10-15 mile ride last night and did some complex's. I'm chlling for a couple weeks until the weather comes around. Truth is I've been pretty tired and fatigued lately and I am going to try and get some stuff sorted out and then I think I will get back on my Bill Starr routine. Just been slow at work and I'm not going to be able to race MX for a while until things pick up at work so I'm pretty bummed right now. So I'll see how this weekend goes and maybe re-start on Monday.

ELmx479
03-20-2009, 06:01 PM
Went for a 10-15 mile ride last night and did some complex's. I'm chlling for a couple weeks until the weather comes around. Truth is I've been pretty tired and fatigued lately and I am going to try and get some stuff sorted out and then I think I will get back on my Bill Starr routine. Just been slow at work and I'm not going to be able to race MX for a while until things pick up at work so I'm pretty bummed right now. So I'll see how this weekend goes and maybe re-start on Monday.

I know exactly how you feel about the racing. That is the main reason I don't race quads anymore. I loved it and it was a huge part of my life but so was my credit card debt. You have been doing a ton of working out in all ways possible so I can see how your feeling fatigued. Maybe not so much volume and you should be good to go.

TUEFELHUNDEN
03-21-2009, 07:23 AM
I know exactly how you feel about the racing. That is the main reason I don't race quads anymore. I loved it and it was a huge part of my life but so was my credit card debt. You have been doing a ton of working out in all ways possible so I can see how your feeling fatigued. Maybe not so much volume and you should be good to go.

Yeah, because of my biking and running I can't do 3-day squats for now. I was looking around and I am going to give WBB-1 a shot. It looks like it will fit into my schedule very well.

TUEFELHUNDEN
03-23-2009, 07:34 AM
Saturday: 3/21

Jog 10 miles

Sunday: 3/22

Bike 45 min (recovery ride)

TUEFELHUNDEN
03-24-2009, 09:37 AM
Monday: 3/24

Bench: 135x8, 185x8, 210x8, 210x7

Incline Press: 135x8, 155x8, 155x8

Skull Crusher: 150x8, 150x8

Pullups: 8, 8

Deadlift: 135x8, 225x8, 275x8, 275x8

Rows: 175x8, 175X8

Shrugs: 245x10

wimarine88
03-24-2009, 02:21 PM
Looks like your lifts are going well, and you're making good improvements. Keep it up!

TUEFELHUNDEN
03-25-2009, 07:41 AM
Looks like your lifts are going well, and you're making good improvements. Keep it up!

Thanks, its been a tough 2 weeks. I am pretty sick right now. Just a cold but it sucks. I also wasn't sure what I was going to do-lifting wise-but I'm pretty confident that once I feel better and the weather cooperates I'll get back at it. Till then.:lurk:

TUEFELHUNDEN
03-25-2009, 12:22 PM
Tuesday: 3/24

Squat: 135x5, 225x2, 245x2, 265x2, 285x1, 295x1, 305x1, 325x1

Leg Press: [3] 300x12

Leg Curl: [3] 140x12

Barbell Curl: [3] 105x8

Hammer Curl: [3] 60x12

I got the worst frickin' charilie-horse in my left thigh. I think I actually pulled it on Sat joggin lol. Oh well. I have a couple days off before I hit my legs again. My head still feels like it's going to explode from being sick but hopefully by Friday I'll be cool.

tomv
03-25-2009, 05:52 PM
Keep up the good work T, hope you heal up quick.

TUEFELHUNDEN
03-30-2009, 05:06 PM
Thursday: 3/26

Pullups: [5] 25x5

Lat Pulldowns: [3] 140x12

Military Press: 100x5, 120x5, 130x5, 140x5, 150x5

Seated Dumbell Press: [3] 60x10

Shrugs: [2] 245x10

Upright Rows: [2] 95x10

Lat Raise: [2] 35x12

Situps: [3] 25x20
Leg Raise: [3] 15

TUEFELHUNDEN
03-30-2009, 05:09 PM
Friday: 3/27

Deficit Pulls: 135x5, 225x5, 315x3, 390x1, 400x1, 315x5

SLDL: 135x5, 225x5, [5] 315x3

Calf Raise: [3] 280x12

CG Press: [2] 185x8

Seated Ext: [2] 140x12

Cable Pressdown: [2] 100x10

TUEFELHUNDEN
03-30-2009, 05:12 PM
Monday: 3/31

Rack Pulls: 225x5, 315x5, 405x5, 455x5, 505x5

Yates Row: [3] 185x5

Machine Row: [3] 180x8

Bench Press: 135x5, 205x3, 215x3, 225x3, 245x1

Incline Press: 185x8, 185x8, 185x6

Flye: [3] 120x12

Machine Crunch: [3] 120x15

Leg Lift: [3] 15

tomv
03-30-2009, 06:10 PM
Thursday: 3/26

Pullups: [5] 25x5



Ya bastard! Sick effort on the chins man. Out of curiousity what does the [5] mean?

TUEFELHUNDEN
03-30-2009, 06:56 PM
Ya bastard! Sick effort on the chins man. Out of curiousity what does the [5] mean?

Thank you!


[5] = sets

So I did 5 sets of 5 w/25lbs.

ELmx479
03-30-2009, 09:11 PM
Man, I am really jealous of your overhead pressing. 60X10, I take it that is 60 per dumbbell, not 60 total.

TUEFELHUNDEN
03-31-2009, 08:01 AM
Man, I am really jealous of your overhead pressing. 60X10, I take it that is 60 per dumbbell, not 60 total.

Yes. That's right

TUEFELHUNDEN
04-01-2009, 07:31 AM
Tuesday: 3/31

Squat: 135x5, 225x5, 245x2, 275x2, 295x1, 305x1, 315x1, 330x1, 225x10

Front Squat: [10] 135x10 These were really much harder than I had anticipated. I have never done them before but keeping the weight balanced was pretty tough. I liked them more than leg pressing so I think I will keep them every-other week or somthing.

Leg Curl: [3] 150x12

Barbell Curl: [3] 105x8

Hammer Curl: [3] 60x10

tomv
04-02-2009, 03:22 AM
Woo Wooooooooooo! Front Squats are the bomb! Good for quad development too.
Good work on the Back Squats too mate, 100kg for 10 nice nice.

TUEFELHUNDEN
04-03-2009, 05:58 AM
Friday: 4/3

Pullups: [5] 25x5

I had to kip the last two sets. I worked out at 3:30 this AM so I was pretty tired and it wasn't the best workout but I got through it ok.

Lat Pulldown: [3] 150x12

Military Press: 115x5, 125x5, 135x5, 145x5, 155x5~145 & 155 were more push-press than strict pressing but I pushed through it.

Seated DB Press: [3] 60x10

Shrugs: [2] 255x15

Lat Raise: [2] 35x12

Situps: [2] 25x20

Leg Raise: [2] x15

TUEFELHUNDEN
04-05-2009, 06:59 AM
Saturday: 4/4

Deficit Pulls: 135x5, 225x5, 315x5, 335x5, 355x5, 375x1

SLDL: 225x5, [3] 275x5

Calf Raise: [3] 290x12

CG Bench: [2] 190x8

Seated Ext: [2] 150x12

Cable Pressdown: [2] 90x12

TUEFELHUNDEN
04-07-2009, 08:53 AM
Monday: 4/7

Squat: 135x5, 225x5, 235x5, 250x5

Leg Press: [4] 300x20

Leg Ext: [4] 80x30

Leg Curl: [4] 100x15

Situps: [4] 35x10

TUEFELHUNDEN
04-09-2009, 08:49 AM
Wednesday: 4/9

Bench: 135x5, 190x5, 205x5, 215x5

DB Bench: 70x17,70x15, 70x12,70x12

Weighted Dips: 35x15, 35x15, 35x15, 35x15

Machine Flye: 100x12, 100x12, 100x12, 100x12

Pressdown: 60x20,60x20,60x20,60x20

tomv
04-09-2009, 08:50 PM
Sick work on the dips man, I'm just starting to get in to ring dips and they're freaking tough work.

TUEFELHUNDEN
04-11-2009, 10:52 AM
Friday: 4/11

Deads: 135x5, 225x5, 265x5, 285x5, 305x15

Pulldowns: [4] 150x12

Rows: [4] 155x15

SLDL: [4] 225x12

Leg Raise: [2] 15

ELmx479
04-11-2009, 12:36 PM
Friday: 4/11

Deads: 135x5, 225x5, 265x5, 285x5, 305x15

Pulldowns: [4] 150x12

Rows: [4] 155x15

SLDL: [4] 225x12

Leg Raise: [2] 15

Dude! 305X15????? That had to be painful as hell!!! Everything else looks very solid as well.

TUEFELHUNDEN
04-13-2009, 08:20 AM
Dude! 305X15????? That had to be painful as hell!!! Everything else looks very solid as well.

You would be correct haha.

tomv
04-13-2009, 06:46 PM
Dude! 305X15????? That had to be painful as hell!!! Everything else looks very solid as well.

I'm with this guy =\ Holy Crud.

TUEFELHUNDEN
04-14-2009, 07:21 AM
Monday: 4/14

Thanks for the props guys!! MOTIVATION!!

Military Press: 95x5, 120x5, 125x5, 135x10

DB Mil Press: [4] 45x10

Upright Row: [4] 115x10

Lat Raise: 35x15, 35x15, 35x15, 35x10

BB Curl: [4] 95x10

TUEFELHUNDEN
04-16-2009, 07:20 AM
Wednesday: 4/15

Squat: 135x5, 235x3, 250x3, 265x8

Leg Press: [4] 300x20

Leg Ext: [4] 70x20

Leg Curl: [4] 100x15

Situp: [4] 35x10

tomv
04-16-2009, 08:22 AM
Nice squats mate! Any reason for that rep structure? 3,3,8?

TUEFELHUNDEN
04-16-2009, 09:28 AM
Nice squats mate! Any reason for that rep structure? 3,3,8?

I'm doing Wendlers 5,3,1 program and on the last set of the major lifs your supposed to do as many as you can. I think I could have done 10 but I stopped so I wasn't so worn out for the rest of my w.o.

TUEFELHUNDEN
04-18-2009, 07:23 AM
Friday: 4/17

Bench: 135x5, 205x3, 215x3, 230x4

Incl. DB Press: 60x20, 60x20, 60x15, 60x14

Dips: [4] 45x15

Machine Fly: [4] 110x12

Pressdowns: 70x20, 70x20, 70x15, 70x15

TUEFELHUNDEN
04-20-2009, 06:16 PM
Monday: 4-20

Deads: 135x5, 225x5, 285x3, 300x3, 320x12

Pulldown: [4] 150x12

Mach. Row: [4] 180x15

SLDL: 225x12, 225x12, 225x12, 225x10

Leg Lift: [4] 15

TUEFELHUNDEN
04-23-2009, 09:21 AM
Wednesday: 4/22

Military Press: 45x5, 115x5, 125x3, 135x3, 140x8

DB Mil Press: [4] 45x10

Upright Row: [4] 115x10

Lat Raise: [4] 30x15

BB Curl: [4] 95x10

I've been biking to work for 2 weeks now minus a few days because it was raining n stuff. I am going to go light on Friday because I'm practicing MX on Sat. and I don't want to be worn out. Next Week I'm going to take off and do some Crossfit along with my biking and running but I have my first National next weekend so I want to be well rested. Then the following week I think I'm going to be trying the Crossfit Football program. I think it will be good for my strength as well as improving my cardio for racing.

tomv
04-23-2009, 09:39 PM
Crossfit Football looks bad ass man I might try it in a few months. I want to give regular Crossfit a good solid run for now and see what I get out of it so I can compare more accurately when I start CFFB. Good luck with your race and let me know how you go with both that and CFFB.

TUEFELHUNDEN
04-26-2009, 09:46 AM
Saturday: 4/25

CF WOD: 7 rounds

Deadlift: 225x7
1 Full Gasser
15 Pullups

Time=22:30

tomv
04-27-2009, 06:06 AM
What in the world is a gasser?

Sick effort though man, you would have been worked hard with DL and then Pullups.

TUEFELHUNDEN
04-27-2009, 08:16 AM
A gasser is a 212 yard sprint. Or 4 trips from sideline-sideline of a football field. Thanks for the props too! It was deff. tough.

TUEFELHUNDEN
04-28-2009, 12:23 PM
Monday: 4/27

Squat: 135x5, 225x5, [5] 275x2

Bench: 135x5, [4] 210x5, (Strip set~210x5, 185x6, 135x10)

WOD: Clean & Jerk, [15] 185x2 on the minute.
Never really done these before. It was tough though. If my form was good I could do much better but it was still hard.

TUEFELHUNDEN
04-29-2009, 07:42 AM
Tuesday: 4/28

Power Snatch: 8x2 @ 155#

12,9,6~Front Squat @ 135#, Burpee Pullups

Time=7:30

tomv
04-29-2009, 08:02 AM
intense workout man, you smashed the 2nd WOD.
Stomach would have been sore after squats + burpees + pullups!
I love power snatch, all the fun without the intense flexibility requirements :P

TUEFELHUNDEN
04-29-2009, 11:34 AM
Thanks for the Props Tom! I've never done those snatches before so it was tough for sure. I was dying when I was done too.

TUEFELHUNDEN
05-07-2009, 07:36 AM
Monday: 5/4

Bench: [3] 165x3

Tri Extension: [2] 140x10

Pressdown: 70x10

Squat: [2] 275x5

Lat Pulldown: [2] 140x10

Calf Raise: [2] 240x20

Crunches: [2] 35x15

TUEFELHUNDEN
05-07-2009, 07:37 AM
Wednesday: 5/6

Bench: [2] 190x3

Pressdown: 80x10

Deadlift: [2] 350x3

Yates Row: [2] 195x5

Machine Row: [2] 180x10

Crunches: [2] 25x30

tomv
05-07-2009, 05:14 PM
Hey hey teufy what's goin on? Ditching CFFB for a little while? Good work on the deadlift sets mate, 350 is sweet!

TUEFELHUNDEN
05-08-2009, 08:57 AM
Hey hey teufy what's goin on? Ditching CFFB for a little while? Good work on the deadlift sets mate, 350 is sweet!

Just changing things up when I can. CFFB just isn't enough lifting for me. I do the WOD when I can. I don't post when I do the WOD or run or bike. Like yesterday after work I went for a 30 miler.

Yeah the deads felt pretty good. Haven't done many lately for different reasons but they are a staple of my WO for sure.

TUEFELHUNDEN
05-12-2009, 09:29 AM
Monday: 5/12

Went for a recovery ride on my bike, about 15 miles. I raced on Sunday so I was a little tired and sore but it was a pretty good day anyways. I actually won all of my motos this weekend so I have been in a great mood. Went 1-1, 1-1 in the +25 & +30 classes. It was a good day!!

Bench: [3] 175x3

Skull crusher: [2] 150x10

Pressdown: 100x10

Squat: 135x5, 225x5, 285x5, 285x5

Lat Pull: [2] 150x10

Calf Raise: [2] 240x20

Crunch: [2] 35x15

TUEFELHUNDEN
05-14-2009, 07:36 AM
Wednesday: 5/13

Bench: 135x8, 185x5, 200x3, 200x3

Pressdown: 100x10

Deadlift: [2] 360x3

Row: [2] 200x5

Machine Row: [2] 180x10

Crunch: [2] 20

TUEFELHUNDEN
05-16-2009, 07:17 AM
Friday: 5/15

Bench: 135x10, 225x3, 225x3

DB Bench: 65x24, 45x10 superset

Tri Extension: [2] 160x8

Pressdown: 100x10

Leg Press: [2] 360x6

Lat Pulldown: [2] 150x10

Calf Raise: [2] 240x10

Crunch: [2] 35x15

TUEFELHUNDEN
05-19-2009, 07:30 AM
Monday: 5/18

Bench: 135x10, 155x10, 185x3, 185x3, 185x3

Tri Extension: [2] 140x10

Pressdown: 80x10

Leg Press: 360x5, 360x5

Lat Pulldown: [2] 150x10

Calf Raise: [2] 240x10

Crunch: [2] 35x15

tomv
05-19-2009, 07:47 AM
Whacha doin on all those machines teufy? :P Good training man.

TUEFELHUNDEN
05-19-2009, 11:38 AM
I'm following the 30lbs in 30 day routine. My back and legs were pretty smoked yesterday and I wasn't feelin' squats so I did leg press. After this workout I'm doing a ABA routine with just the basics. It's been a nice break too though from the norm.

tomv
05-19-2009, 08:11 PM
Cool cool, wasn't really criticising just joking around :P. Keep it up mang!

TUEFELHUNDEN
05-21-2009, 10:18 AM
Wednesday: 5/21

Bench: 135x8, 155x5, 210x3, 210x3

Pressdown: 90x10

Row: [2] 195x5

Machine Row: [2] 190x10

Crunch: [2] 20[/QUOTE]

TUEFELHUNDEN
05-23-2009, 08:51 AM
Friday: 5/22

Bench: 135x10, 235x3, 235x3

DB Bench: 65x20, 65x10

Tri Extension: [2] 150x10

Pressdown: 100x10

Leg Press: [2] 370x6

Lat Pulldown: [2] 150x10

Calf Raise: [2] 240x10

Crunch: [2] 35x15[/QUOTE]

TUEFELHUNDEN
06-07-2009, 02:02 PM
Sunday: 6/7

Competed in my first triathlon today. It was tough. Looking to get started back on BGB tomorrow if I am able to(gotta rest lol)
I didn't quite meet my goals but I feel like I did well, it being my first one ever, and I only have room for improvement so I was pretty jacked! Heres my times.
1/4 Mile Swim: 11:25 (Goal=10:00)
15 Mile Bike: 48:22 (Goal=45:00)
3 1/2 Mile Run: 24:21 (Goal=22:00)
Overall Time Incl transistions: 1:29:08
I finished 35th of 44 in my age group and 276th of 594 overall.

ELmx479
06-07-2009, 06:05 PM
That is pretty damn good for your first time. My time would be double that! It's been a little while since you posted but I made it to the Steel City ATV national and it was a good time, lots of good racing. I was feeling the itch for another quad again REAL bad. Good job bro :thumbup:

TUEFELHUNDEN
06-09-2009, 11:01 AM
Thanks EL! Thats cool that you made it out. I am totally jonesin' to get out but funds just aren't there so I'm saving all I can for Red Bud. Anyway's heres my first day back.

Monday: 6/8

Bench: 135x5, 185x5, 205x5, 215x5, 225x2
DB Press: 80x10, 80x8, 80x7
Mach Flye: [3] 130x10
Rack Pulls: 225x5, 315x5, 405x5, 455x5, 475x5
Yates Row: [3] 175x5
Mach Row: [3] 170x8
Crunches: [3] 35x15

I was pretty tired and felt kinda week but I had a hard weekend with my Tri Sunday and I hung drywall all day Sat so no prob. Next week will be better for sure. I may lighten my weights to try and ramp back up a bit better.

tomv
06-09-2009, 06:06 PM
Good work on backing up to weights after doing a triathlon on the weekend mate! Massive numbers on the Rack pulls, where are you pulling from?

TUEFELHUNDEN
06-10-2009, 07:30 AM
Good work on backing up to weights after doing a triathlon on the weekend mate! Massive numbers on the Rack pulls, where are you pulling from?

Knee level. The bottom pin on my power rack is right at the bottom of my kneecap.

TUEFELHUNDEN
06-10-2009, 07:34 AM
Tuesday: 6/9

Squat: 135x5, 205x5, 215x5, 225x5, 235x5

Leg Press: [3] 300x12

Leg Curl: [3] 130x12

Barbell Curl: [3] 105x8

Hammer Curl: [3] 40x10

TUEFELHUNDEN
06-12-2009, 06:59 AM
Tuesday: 6/12

Pullup: [3] 10x5

Lat Pulls: [3] 140x12

Mil. Press: 95x5, 105x5, 115x5, 125x5, 135x5

Seated Dumb Press: [3] 50x10

Shrugs: [2] 225x10

Lat Raise: [3] 25x12

Crunches: 35x15

TUEFELHUNDEN
06-13-2009, 06:29 AM
Friday: 6/12

Deficit Pulls: 135x5, 225x5, 315x5, 335x2, 355x1

SLDL (Deficit): 135x5, 225x5, [3] 275x3

Calf Raise: [3] 280x12

CG Bench: 185x8, 185x7

Seated Ext: [2] 130x12

Pressdown: [2] 80x12

tomv
06-13-2009, 10:03 PM
Are you doing additional cardio work to your workouts posted teufy? I mean you did a triathlon but I rarely see any of it posted up haha.

What sort of racing do you do by the way mate? I've noticed your sponsor signature 10million times and never thought to comment on it.

TUEFELHUNDEN
06-15-2009, 07:51 AM
Are you doing additional cardio work to your workouts posted teufy? I mean you did a triathlon but I rarely see any of it posted up haha.

What sort of racing do you do by the way mate? I've noticed your sponsor signature 10million times and never thought to comment on it.


Yeah, for sure! I just don't post any of my cardio. I do some sort of cardio 5-6 days a week. I bike 15-20 miles 4 days +/- a week along with jogging the other days.


I race ATV motocross. I haven't gotten out much this year because of money because work is pretty slow right now.

TUEFELHUNDEN
06-16-2009, 08:11 AM
Monday: 6/16

Bench: 135x5, 185x5, 205x5, 215x5, 225x1 :(

DB Press: [3] 70x10

Flyes: [3] 130x10

DE Deads: [8] 225x3

Yates Row: [3] 185x5

Machine Row: [3] 190x8

Crunches: [3] 35x15

tomv
06-16-2009, 08:33 AM
Monday: 6/16

Bench: 135x5, 185x5, 205x5, 215x5, 225x1 :(


One of those days mate, don't sweat the small stuff.

TUEFELHUNDEN
06-17-2009, 08:58 AM
Tuesday: 6/16

Squat: 135x5, 205x5, 225x5, 235x5, 245x5

Front Squat: [3] 155x8

Leg Curl: [3] 130x12

Barbell Curl: [3] 115x6

Hammer Curl: [3] 40x10

tomv
06-17-2009, 05:00 PM
8 Sets of squats! How'd the legs feel after those ones mate haha.

TUEFELHUNDEN
06-18-2009, 07:25 AM
8 Sets of squats! How'd the legs feel after those ones mate haha.

Not too bad actually. Endurance isn't really my issue haha. The front squats are deff. harder on your core so it wasn't very rough on my legs.

TUEFELHUNDEN
06-22-2009, 03:29 PM
Thursday: 6/18

Pullups: [3] 25x5

Lat Pulldown: [3] 140x12

Military Press: 95x5, 115x5, 125x5, 135x5, 145x3

Seated DB Press: [3] 45x10

Shrugs: [2] 225x10

Lat Raise: [3] 25x12

Crunches: [3] 35x15

TUEFELHUNDEN
06-22-2009, 03:31 PM
Friday: 6/19

Deficit Pulls: 135x5, 225x5, 315x3, 335x3, 355x1

SLDL: 135x8, 225x5, [5] 275x3

Calf Raise: [3] 280x12

CG Bench: 185x7, Superset-185x6/155x8

Seated Ext: [2] 130x12

Pressdown: [2] 90x12

TUEFELHUNDEN
06-22-2009, 03:33 PM
Monday: 6/22

Rack Pulls: 135x5, 225x5, 315x5, 405x5, 455x5, 505x3

Yates Row: [3]185x5

Machine Row: [3] 190x8

Bench: 135x, 225x5, 235x2, 240x1, 185x8

DB Press: [3] 70x10

Flyes: [3] 130x10

tomv
06-22-2009, 04:55 PM
Was 240 Bench a PR Teuf? How'd it feel?

TUEFELHUNDEN
06-23-2009, 10:46 AM
Was 240 Bench a PR Teuf? How'd it feel?

No, I did 255 a couple months ago but I have taken off about 15lbs. bodyweight and have been doing a ton of cardio for my Triathlon/racing so I can't quite get as much up. It didn't feel too bad though.

wimarine88
06-23-2009, 05:49 PM
Looking good in here man. How you been?

TUEFELHUNDEN
06-24-2009, 07:29 AM
Tuesday: 6/23

Squat: 135x5, 225x5, 235x5, 245x5, 255x5

Front Squat: [3] 165x8

Leg Curl: [3] 130x12

Barbell Curl: [2]115x6/105x6/95x6

Hammer Curl: [3] 45x10

TUEFELHUNDEN
06-26-2009, 08:44 AM
Thursday: 6/25

Pullups: [3] 25x5

Lat Pulldown: [3] 150x12

Military Press: 95x5, 120x5, 130x5, 140x5, 150x3 (+2 push press)

Seated DB Press: [3] 45x12

Shrugs: [2] 245x10

Lat Raise: [3] 25x12

Crunch: [3] 35x15

TUEFELHUNDEN
06-27-2009, 07:21 AM
Friday: 6/26

Deficit pulls: 135x5, 225x5, 315x5, 335x3, 355x2, 365x1

SLDL: 225x5, [5] 295x2

Calf Raise: [3] 300x12

Seated Extension: [2] 130x12

Pressdown: [2] 80x12

TUEFELHUNDEN
06-30-2009, 07:28 AM
Monday: 6/29

DE Deads: 135x5, [10] 255x2

Yates Row: [3] 195x5

MAchine Row: [3] 200x8

Bench: 135x5, 225x2, 235x2, 245x1, 185x10

DB Press: [3] 80x10

Flyes: [3] 120x10

Machine Crunch: [3] 120x15

TUEFELHUNDEN
07-01-2009, 07:32 AM
Tuesday: 6/30

Squat: 135x5, 225x5, 275x5, 285x2, 295x2

Front Squat: 185x6, 185x5, 185x5

Leg Curl: [3] 140x12

Barbell Curl: [3] 105x8

Hammer Curl: [3] 40x10

tomv
07-01-2009, 07:41 AM
Front Squats right after Back Squats? Egads man!

(I think I may have commented on this once before) :P

TUEFELHUNDEN
07-01-2009, 12:29 PM
Front Squats right after Back Squats? Egads man!

(I think I may have commented on this once before) :P

Yup!! This is the last week of it though. The BGB routine calls for leg press but I just started front squats and I like them better so thats what I'm goign to do.

Next week is off to prepare for my next Tri. and then I move to my 1-on 2-off workout.

TUEFELHUNDEN
07-05-2009, 01:47 PM
Thursday: 7/2

Deload

Pullups: bw [3]x5

Lat Pulldown: [3] 130x12

Military Press: 95x5, [4] 115x5

Seated DB Press: [3] 45x12

Shrugs: [2] 225x10

LAt Raise: [3] 25x12

Crunches: [3] 120x15

TUEFELHUNDEN
07-05-2009, 01:48 PM
Saturday: 7/4

Deficit Pulls: 135x5, [5] 225x5

SLDL 4" deficit: [5]225x5

Calf Raise: [3] 240x12

CG Bench: [2] 175x8

Seated Ext: [2] 130x12

Pressdown: [2] 70x12

TUEFELHUNDEN
07-13-2009, 11:30 AM
I added this to the GPP thread but I also wanted to have it here.

So I took last week off from lifting to recover so I would be ready for the "Pardeeville Triathlon" on Saturday. I was pretty pumped, the weather was perfect, the water was like glass and I ended up besting my last time by 9 minutes. Here are my numbers.

Swim 1/4 mi: 7:56
T1: 2:46
Bike 15 mi: 43:33
T2: 1:40
Run 3.5 mi: 24:34
OA: 1:20:27

I finished 12/72 in my division and 72/199 out of the men and 84/335 of total participants. It was pretty cool!

TUEFELHUNDEN
07-14-2009, 07:49 AM
Monday: 7/14

Squat: 135x5, 225x5, 245x5, 265x5, 285x2

Bench: 135x5, 185x5, 215x5, 225x2, 185x8

Deadlift: 135x5, 225x5, 315x3, 345x2, 355x1

Pullups: BWx5, 5x5, 10x5, 20x5, 25x5

TUEFELHUNDEN
07-17-2009, 05:11 PM
Thursday: 7/17

Front Squat: 95x5, 115x5, 135x5, 165x5, 185x5

Military Press: 95x5, 115x5, 125x5, 135x5, 145x4

Row: 135x5, 145x5, 165x5, 185x5, 205x5

CG Bench: 135x5, 145x5, 155x5, 165x5, 175x5

Upright Row: 95x12

ELmx479
07-20-2009, 09:50 PM
Good work in here, still stronger than me! Got to see some really good racing this past weekend at the national. I was at the last turn before the finish when Byrd and Creamer got tangled up. I'm sure you will see the pics, Wimmer took the overall. Best part was the track is only 12 miles from my house :evillaugh:

TUEFELHUNDEN
07-21-2009, 11:19 AM
Thanks EL! Yeah, its hard because my bench has really been suffering because I have been doing so much cardio. My squats haven't been as bad, I'd assume from biking so many hills :( lol. Yesterday I did 50 miles and Sunday AM I ran 6. This sunday I'm doing a 5k for our town festival and they have free beer at the end so my brother and I will be getting tanked AHHAHAHAHA.

TUEFELHUNDEN
07-23-2009, 03:28 PM
Wednesday: 7/22

Front Squat: 95x5, 135x5, 155x5, 175x5, 195x5

Military Press: 95x5, 115x5, 125x5, 135x5, 150x4

Row: 115x5, 135x5, 155x5, 185x5, 205x5

CG Bench: 135x8, 155x8, 175x8

TUEFELHUNDEN
07-25-2009, 04:31 PM
Saturday: 7/25

Squat: 135x8, 225x8, 245x8, 265x8

Bench: 135x8, 155x8, 185x8, 205x5

Deadlift: 135x8, 225x8, 275x8

Pullups: [3] x 8