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mbb123
08-06-2009, 08:30 PM
well got through with USAPL Raw nationals. Had a tough time with depth in the squat, but managed to get one. Ended up taking 1st place in the 220 class. weighed in around 215, but extra weight gain did noyt help. will stick with healtheir diet and get my body fat down. nationals went like this

squat
1st-528 no good depth
2nd- 528-good
3rd-562 no good depth

bench
381-good
402-good
419- no good hit saftey racks

deads
600 good
633 good
667 good for the win (thank you Lord!)

total-1598 (Praise God!)

mbb123
08-06-2009, 08:40 PM
got back into the gym this week. here are some of the workouts

bench on monday raw with bands ( 1 purple and 2 minis on each side.)

135x5
185x5
225x3
275x3(all paused from here on out)
315x3

incline
paused 275x3
315x3
345x2
some tri work and lat work and that was it. Thank you Lord for my workout!


tonights workout
shoulders
seated behind the neck military
135x10
185x5
205x3
225x3
245x3
265x3
275x1 paused it

standing strict front military
205x3
225x3
245x1 1/2 missed the second rep

reverse grip bb rows (curl grip)
225x10x2sets
275x8

hammer strength seated military
6pltsx20reps

standin bb tri ext
135x15
155x8

machine lat pulldown
stack x10x2sets

thats it Praise the Lord almighty for everything!

mbb123
08-08-2009, 01:37 PM
sat. workout squats&deads (bwt-210)

squats belt kneesleeves
135x10
225x5
315x5
405x2
455x1
505x2
535x1
585x1

pauses few inches past parallel
455x5

rack deads (1 inch above knees)
335x2
425x2
515x1
605x1
700x1
straps on 805x1
straps 905x1 (thank you Lord!)

shrugs
700x8
605x10

grip holds
hook grip 425x20sec.
335x25sec.

hammer strength squats
600x5 paused
650x3 paused

reverse hypers
1 purple bandx12
1 purple and 1 mini x 5

revers hyper sit ups
purple and mini x 10
purple x 10

thats it really wore out and tired. all thanks to the Lord almighty for keeping me from injury and giving me strength!

mbb123
08-13-2009, 07:50 AM
got bench on Monday

135x10
185x5
225x5
275x3
315x2
335x1
375x3repsx3sets all comp.paused(felt pretty heavy but stuck through it Thank you Lord!)

tri pusdowns 4sets
that was it my CNS was to fried from heavy deads Saturday

Tuesday workout (back-lats)
bent over bb rows
135x10
185x10
225x10
275x5
315x5
365x5
405x3

hammer strength rows
10 45plt's plus 2purples and 2 mini greens x 4sets of 5 reps

cable chest rows
260x5
285x5
305x5

thats it nice back workout (thank you Lord!)

mbb123
08-14-2009, 06:31 PM
shoulders last night bwt 210

seated behind neck military
135x10
185x5
225x3
245x1
275x2
225x7 paused reps

standing front military press
205x3
225x3
245x2
205x5 paused reps

hammer strength shoulder press
400x7
270x15

tri ropes ext
4x10reps

good workout Praise God always!

Coke
08-15-2009, 08:45 AM
Superior numbers in here Mike.

mbb123
08-15-2009, 03:10 PM
Superior numbers in here Mike.

thank you so much CoCoa and God Bless!

squats and bench today. changing up my workout style a little.

squats raw
135x10
185x5
225x5
275x3
315x2
365x2
405x2
475x1
515x1 paused weight felt to heavy today, so decided to do some box squats

10" box
365x2
365x2
415x2
415x2 (alot better working on form and explosion off of box) thank you Lord!

went on to heavy bench
135x10
185x3
225x3
275x2
315x1
365x1
405x1
425x1
455xmissed (just planned on attempting a negative, but ended up moving it half way up. wow thank you Jesus!

thats it i will see how my new routine pans out the next couple of weeks. God Bless!

mbb123
08-18-2009, 08:39 AM
Monday workout
shoulders-tris

seated behind neck military
95x10
135x10
185x5
235x5repsx3sets

close grip bench
225x5
275x5
315x5
335x3

tri pushdowns 3setsx15
butterfly machine-4setx10
rear delts on fly machine-4setsx10

thank you Jesus for my workout! thats it short and sweet.

Coke
08-18-2009, 10:25 AM
Wow man, great squat and pressing sets.

mbb123
08-20-2009, 01:54 PM
tuesday workout BWT-210

4" deficit pulls
135x10
225x5
315x5
405x2
495x2
545x1
615x1 thank you Lord!

shrugs
585x10
655x10

tbar rows
5pltsx6
6pltsx5
7pltsx5x2sets

seated cable rows
300x5x4sets

grip work
abs

thats it nice workout now i can rest up a few days. God Bless!

mbb123
08-24-2009, 08:16 PM
Wow man, great squat and pressing sets.

thank you so much. God Bless!

saturdays workout

had to some high box box squats, my groin has a strain so going all the way to parallel is to much right now.

16" box squats (raw) knee sleeves
135x10
225x5
315x3
405x2
495x2
585x2
645x1
700xmissed came close but lost balance at bottom and could not finish. thank you Lord for keeping me safe.

leg press
15pltsx5repsx4sets

thats it. got to get used walking out with heavy weight like that. really off balance but the Lord keeps me safe! God Bless guys!

mbb123
08-24-2009, 08:20 PM
tonights workout was quick and nice. got in and got out fast!

flat bench
135x10
185x5
225x5
275x5
325x10

incline
275x12

dips
3pltsx10repsx2sets
2pltsx17 reps

seated tri ext
stackx15

thats it good workout not much but it worked. thank you Lord Jesus for my life today!

mbb123
08-26-2009, 01:18 PM
last night workout was deadlift and back

rack deads from knees
135x10
225x8
315x4
405x3
515x2
605x1
straps on (regular commercial gym bar:)
700x1
805x1
905xmissed almost locked it out

shrugs
700x8
500x20

bent over bb rows
315x10x2sets
225x20

cable vbar rows
220x15

abs-2setsx15

great workout i believe the 900 from knees is a PR for me (thank you Lord!)
My back is tired today so i will rest up now. God is Good!

Coke
08-27-2009, 11:25 AM
Sessions are very impressive!!

mbb123
08-28-2009, 12:05 PM
Sessions are very impressive!!

thank you for the kind words and God Bless!

last night workout was tough i am still fried from deads the other night.

shoulders
seated behind neck military
95x10
135x10
185x5
225x1
245x5x2sets
225x5 paused reps

floor press
225x5
275x5
315x5
335x5

seated machine dips
stackx25

that was it barely made it throught this workout i was so give out and tired. probably should have skipped it but i am stubborn. But Praise The Lord i was able to workout and be healthy!

mbb123
08-29-2009, 03:42 PM
saturday workout

squats raw belt & knee sleeves
135x10
225x5
315x3
365x2
405x2
455x1
505x5

17" box squats
605x4

pause squats
455x5

single leg press
8pltsx5x5sets

abs-3setsx10

nice workout started the 5/3/1 on squats see what happens. thank you Lord Jesus for today!

Coke
08-30-2009, 12:04 PM
Exceptional day for the legs and the pressing as well bro.

mbb123
08-31-2009, 08:04 PM
Exceptional day for the legs and the pressing as well bro.

thank you for your kind words my friend!


tonights workout (bwt-210)
flat bench raw
95x10
135x10
185x5
225x5
275x3
315x2
365x1
405x1
425x1
445xmissed (got it halfway!) thank you Lord!

incline
315x2
345x1
375x1
225x10 close grip

tri ext
3x10

that was it joints aching! i have to work on boards or bands my halfway to lockout is weak right now. power off the chest is great! Thank you Jesus for my life today!