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Blaine-O
07-04-2010, 09:20 PM
Hey everyone, I'm getting back into lifting after a very long time off. I'm looking forward to losing some fat, gaining some muscle, and getting as powerful as possible. I feel like I could lose 20 lbs of fat and be pretty lean. I'd like to gain about that much muscle mass, so I'd like to stay around 210 lbs just get much leaner and stronger.

Age: 26
Height: 6'
Weight: 211

I worked up to a 1 rep max tonight for bench press.

135 x 10
185 x 4
225 x 1
235 x 1
245 x 1
255 x 1
265 x fail

In the long run I have 3 main goals I would like to hit. A 315 lb bench, a 405 lb squat, and a 500 lb deadlift. For now, I'll set my bench press goal as 280 by september 4th, giving me 60 days to gain 25 lbs on my max. I'll set my squat and deadlift goals tomorrow after I set my PRs for each lift. Thanks for stoppin in, and hopefully this journal gets much more impressive as time passes.

Coke
07-05-2010, 03:25 PM
Good luck reaching for all your goals man.

Blaine-O
07-05-2010, 06:36 PM
Good luck reaching for all your goals man.

I appreciate the support, I'll need it.

Blaine-O
07-05-2010, 06:50 PM
I went to the weight room today, and I wanted to set a PR for deadlift and squat, but ended up only getting a PR for deads. I am so out of shape right now its bad. I'm feeling weak, and have no cardio. I'm excited to see what kind of progress I can make.

I did about 5 mins on the eliptical and then went for my PR.

Deads

135 x 5
225 x 4
275 x 2
315 x 1
350 x 1
360 x 1 - PR
I could have probly done about 10 more pounds, but my form was less than ideal and the last thing I need is an injury on my second day back.

I did a bunch of ab work, a few over head presses and some lat pulldowns. Nothing heavy, just trying to feel out the weight to see where I stand. I look forward to really getting after it after the next couple workouts.

Blaine-O
07-06-2010, 07:56 PM
With my Bench and Deads out of the way it was time to hit a PR for squats.

bar x 10
135 x 6
185 x 3
225 x 1
245 x 1
255 x 1
265 x 1
275 x 1 - PR
205 x 6

After the 3 reps at 185 my legs were already getting tired, and by the time I tried 275 they were screaming. I'm going to be so sore for the next couple days.

Current PRs
Bench - 255
Deadlift - 360
Squat - 275

Goal for September 4th
Bench - 280
Deadlift - 400
Squat - 300

2kool
07-06-2010, 08:07 PM
considering you had a "very long time off" your current lifts are really good. stay consistent and youll get what you want.

Blaine-O
07-06-2010, 08:26 PM
considering you had a "very long time off" your current lifts are really good. stay consistent and youll get what you want.

It's been about 19 months since I have done anything resembling a good workout. And I appreciate the encouragment.

Blaine-O
07-07-2010, 06:37 PM
Bench

bar x 10
135 x 10
185 x 5
225 x 3
225 x 3
185 x 5
135 x 10

I also did some ab work, curls, lat pulldowns, shrugs, and oh press. I'll start keeping track of reps and weight my next time in the gym.

Blaine-O
07-10-2010, 06:54 PM
Deadlift

120 x 5
190 x 5
240 x 5
320 x 5
300 x 5


DB Bench

75 x 6
85 x 6
95 x 4

Coke
07-11-2010, 11:26 AM
Nice job bro, off to a consistent start.

Blaine-O
07-14-2010, 06:33 PM
Those deads absolutley killed my back, and I missed a couple days, but I'm feelin better now and it was time to get back in there.

Squat

bar x 10
125 x 5
175 x 5
215 x 5
215 x 5
215 x 5
235 x 3


Bench

bar x 10
135 x 10
185 x 5
225 x 4
225 x 4
225 x 5

SCmmaFAN
07-14-2010, 06:59 PM
That was a killer deadlift workout!

Did you tweak your back or was it DOMS?

Keep up the good work!

Blaine-O
07-14-2010, 07:49 PM
That was a killer deadlift workout!

Did you tweak your back or was it DOMS?

Keep up the good work!

Thanks. It felt like doms, but there was no delay. It was just pretty sore from the time I finished the last rep.

Blaine-O
07-18-2010, 01:19 PM
After how sore the deads made me last weekend, I was pretty carefuly not to over do it today,

Deads

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

I also did a couple sets of OH press and BB curls with 95. Then did some shrugs, lat pull downs and some leg raises. I'm starting to feel a little more comfortable with some weight in my hands and I'm gunna really start pushing myself this week. Also, I bought a 12 lb sledge hammer, and I'm going to get a tire and start doing some work with that.

Coke
07-18-2010, 04:22 PM
Fine session with the deads and all man.

Blaine-O
07-21-2010, 08:01 PM
Squat
bar x 10
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5

OH Press
120 x 4
120 x 5

Lat Pulldown

160 x 6
170 x 6
170 x 6

+ Ab work, arm work, shrugs, and speed bench.

Looking to have a good heavy bench session on friday, and a good dead session on saturday. I've been working a lot and spending some time at the lake so I'm not getting in the gym as much as I'd like, but I can feel myself starting to get stronger.

Coke
07-21-2010, 08:53 PM
I can feel myself starting to get stronger.

That's really all one can ask for, can't go wrong so long as you find a way to stay on track.

Blaine-O
07-23-2010, 08:33 PM
Thanks coke, that will be key for me for sure.

Blaine-O
07-23-2010, 08:39 PM
Bench

132 x 10
182 x 6
222 x 5
222 x 6
222 x 7


Wow it was feeling good today even though I have been fighting a cold. I was using a different barbell than usual and after the last set, I decided to weigh the bar (it was just feeling tooo light). It was only 42 pounds. That kinda sucks, but i think the 3 lbs would not have made a huge difference.

Blaine-O
07-27-2010, 07:54 PM
Deads

135 x 10
225 x 5
275 x 5
330 x 5

Pretty sore today from softball over the weekend, but the one heavy set felt good.

Blaine-O
07-31-2010, 05:03 PM
Squat

bar x 10
135 x 10
185 x 5
235 x 5
235 x 5
235 x 6

It didn't feel that heavy, but my weight was starting to drift forward as I reached paralell. On the last set I was basically just trying to sit back on my heels and it seemed to help.

SCmmaFAN
07-31-2010, 10:02 PM
Yep, you gotta wiggle those toes.

Coke
08-01-2010, 02:38 PM
Way to be focusing on the big three movements individually and seperately dude.

Blaine-O
08-01-2010, 08:09 PM
SCmmaFAN, thanks for droppin in again, and I will have to remember to think about wiggling my toes next time around. I think if I can just remember to sit back the rest will take care of itself.

Coke, thanks again. I plan on adding more lifts in as time passes, but for now I am content with mostly focusing on the big three.

Blaine-O
08-01-2010, 08:18 PM
Bench

bar x 10
132 x 10
182 x 5
232 x 5
232 x 5
232 x 5

I used the same bar as last week, which for some reason is only 42 lbs. Thats why the numbers are weird.

Blaine-O
08-03-2010, 08:55 PM
Deadlift

bar x 10
135 x 10
225 x 10
315 x 1
350 x 5 - I had to stop and reset after the first 3 reps.

My back has been feeling pretty good for the most part, and I felt like pushing myself a little tonight. Went for 5 at 350 but I couldn't do them non-stop. I stopped for about 20 seconds reset and pulled the last two with pretty decent form.

Blaine-O
08-04-2010, 08:15 PM
I wanted to add some cardio in but I'm not a runner, so I bought a 12 lb sledge hammer a couple weeks ago, and I got a tire today. I started off with a set of 40 strikes, alternating right and then left handed as fast as I could. I was gunna try 2 more sets of 40, but there was just no way. I did another set of 30 and then 20. I didn't know what to expect going in, but the workout I got was more than I expected.

SCmmaFAN
08-04-2010, 08:30 PM
Where did you get your tire?

Blaine-O
08-05-2010, 01:08 AM
Where did you get your tire?

I work at a car dealership, and when they change tires on cars and trucks, they have to pay to get rid of them. So I just waited for a large truck to get a tire change, and took one of the used tires. It's not big enough to use for flippin or draggin, but it worked great for hitting with a hammer.

Blaine-O
08-05-2010, 07:00 PM
Sledge work.

40 strikes
30 strikes
30 strikes

Blaine-O
08-06-2010, 06:19 PM
Squat

bar x 10
135 x 10
205 x 3
245 x 5
245 x 5
245 x 6

+ Speed bench, lat pulldowns, db overhead press, and more sledge hammer work. It was feeling good today, and now I'm beat. Now time to consume some lean protein and take a nap.

Coke
08-07-2010, 12:00 AM
The squats and all rock Blaine.

Blaine-O
08-08-2010, 05:20 PM
Appreciate it coke!


Bench

Bar x 10
132 x 10
182 x 3
237 x 5
237 x 5
237 x 4 - sooooo close on the last rep. I should have had it. The biggest problem was that when I really started digging for strength the bar started to drift up on me. Next time....

+ sledge work

Blaine-O
08-10-2010, 09:09 PM
Deadlift

135 x 5
225 x 5
315 x 1
355 x 5
365 x 1

OH Press

bar x 10
120 x 5
120 x 5
120 x 5

+ BB Curls with 100, lat pulldown with 180, and some bent rows.


My back was feeling great today. I flew through the set of 5, which was suprising considering I struggled with 350 last week. I decided to go for a 5 lb pr with 365 and it came up easy. Looking forward to maxing out again next month.

Coke
08-11-2010, 07:34 AM
Props to you man, steadily getting those efforts in.

SCmmaFAN
08-11-2010, 08:02 AM
Solid deadlifting and OH pressing!

Blaine-O
08-11-2010, 08:32 PM
Coke - Thanks man, that means alot coming from someone with the consistancy that you bring.

SCmmaFAN - Thanks man, I'm not feeling nearly as weak as I did a few weeks ago, hopefully the weight keeps going up.


Sledge Hammer Work

3 sets of 40 strikes

Blaine-O
08-13-2010, 05:49 PM
Squat

bar x 10
135 x 5
185 x 1
225 x 1
255 x 5
255 x 5
255 x 6

OH Press

125 x 5
125 x 5
125 x 5

Lat Pulldown

175 x 6
175 x 6
175 x 6

BB Curls

95 x 6
95 x 6
95 x 6

Speed Bench

6 sets of 3



The squats were feeling alright, my legs feel strong enough to do more weight, but I'm really having to fight to keep my weight back. I superset the lat pulldowns, speed bench, and the curls.

Coke
08-14-2010, 07:00 PM
Like the supersets, fine session overall bro.

SCmmaFAN
08-14-2010, 07:41 PM
Nice squat effort.

Blaine-O
08-15-2010, 07:24 PM
Bench

bar x 10
132 x 10
182 x 10
237 x 5
237 x 5
237 x 6

Sledge hammer work 3 sets of 50

After failing on the 5th rep of bench at 237 last sunday I was really hoping to get the 5th this time around. Well I got the 5th and also a 6th.

Blaine-O
08-15-2010, 07:25 PM
SCmmaFAN & Coke, thanks for the continued support.

Coke
08-16-2010, 08:24 PM
Solid benching sets and sledge hammer work man.

Blaine-O
02-22-2012, 12:17 AM
Well, after about 14 few months off, I got back into lifting again in November. I've made some decent gains, and I decided I should start tracking everything again. Max lifts right now are Bench - 300, Deadlift - 405, Box Squat - 375. I switched to box squats off a box just below parallel and it has helped my form a ton. My 300 bench is a true max, but I know I will be passing both my deadlift and squat max soon.

I am currently 216 lbs and could easily cut about 10-15 lbs if I started to eat better. I'd like to lean out a bit, but more importantly I want to squat 450, dead lift 500, and Bench 350 before i turn 28 (end of June). I will be using a lot of ideas from westside barbell. I am looking forward to taking the next step.

Blaine-O
02-23-2012, 06:33 PM
Thursday for me is upper body pulling movements day.

Warm up - 1/2 mile jog

Lat Pulldown @185 - 2x8 & @ 205 - 1x8
Bent DB Rows @ 100 - 3 x 8
Upright cable rows @ 195 - 8,8,12
Shrugs @ 310 - 8,8,12
BB Curls @ 110 - 3x6
+ assorted grip work......

Blaine-O
02-24-2012, 06:48 PM
Friday for me is speed squat day. From this point forward I will be doing deadlift on Wednesdays.

Warm up - Half mile jog

Deadlift -
@ 135 x 10
@ 225 x 5
@ 315 - 3x5
@405 x 1
@ 420 x 1 - PR

Speed box squat -
@ 135 x 10
@ 225 x 10
@ 225 bar weight + 40lbs chains + 20 lbs suspended weight - 8x2

Standing Crunches on cable crossover

@ 200lbs - 3x11

Blaine-O
02-25-2012, 09:40 PM
Saturday is my Speed Bench day.

Close grip - 135 bar weight + Monster minis 4x3
med. grip - 145 bw + MMs 3x3
reg. grip - 155 bw + MMs 3x3

Scull crushers @ 90lbs - 3x9

OH Press @ 115 - 7,7,8

tris = dead

Blaine-O
02-27-2012, 07:00 PM
Sunday is my off day.
Monday is heavy squat day.

Box Squat (just a tiny bit below parallel) - Raw
@ 135 x 10
@ 225 x 5
@ 315 x 3
@ 365 x 1
@ 405 X 1 - PR
@ 315 BW + 45lbs chains x 5
@ 335 BW + 45lbs chains - 2x5

+ Assorted Ab work

Blaine-O
02-28-2012, 08:25 PM
Tuseday is heavy bench day for me, and I am begining to use the conjugate method starting today. I have 45lb chains, mini and monster mini bands, and a board which is 2 - 2x6 boards screwed together. I'm planning a rotation of 5 heavy bench exercises. This week is heavy w/ chains. Next week will be boards, then bands, then floor press, and the 5th week will be regular bench press. Then I'll start with chains again. Not sure where my numbers will be for the first time through here so it could look funny for the next 4 weeks.

Bench -
135 Bar Weight + chains (45lbs) x 10
185 BW + chains x 5
205 BW + chains x 4
225 BW + chains x 3
245 BW + chains x 1
255 BW + chains x 1
265 BW + chains x 1 - PR
275 BW + chains x Fail
265 BW + Chains x 1


JM Press @ 135 - 3 x 8

DB Press @ 75 - 3 x 8

Felt pretty decent with the chains, I was hoping to get at least 275 plus the chains, but that just wasn't happening today.

Blaine-O
02-29-2012, 06:30 PM
Rack pulls (lowest pin about 3 inches below bottom of knee cap) -

@ 135 x 5
@ 225 x 5
@ 315 x 5
@ 405 x 1
@ 420 x 1
@ 430 x 1

+Ab work & Neck work...

This was my first time doing rack pulls. I kinda figured that they would be easier than deadlifts, but it almost seemed harder to pull from the pins than the floor.

Blaine-O
03-02-2012, 12:33 PM
I missed my workout yesterday (Upper pulling), but I got it in this morining. I'm gunna get my speed squats in tonight.

Lat Pulldown @ 190 - 3 x 8

DB Rows @ 100 - 3 x 9

Upright BB Rows @ 90 - 3 x 12

DB Curls
@ 65 x 3
@ 60 x 5
@ 55 x 8
@ 50 x 10
@ 45 x 12
Hammer Curls @ 40 x 10

+ wrist work & grip work.....


Part 2 coming tonight.

Blaine-O
03-02-2012, 07:06 PM
Part 2.

Speed Box Squat @ 235 BW + 45lbs chains - 8 x 3
Shrugs @ 315 - 3 x 10
Back Extentions @ 100lbs - 2 x 12
+ ab work

Blaine-O
03-03-2012, 09:27 PM
Speed Bench
Close Grip @ 135 BW + MM's - 4 x 3
Med. Grip @ 145 BW + MM's - 3 x 3
Reg. Grip @ 160 BW + MM's - 4 x 3

Incline DB Press
@ 65 - 10, 11, 12

Scull Crushers
@ 90 - 3 x 9

Blaine-O
03-05-2012, 05:09 PM
Box Squat (to parallel & raw)
@ 135 x 10
@ 225 x 5
@ 315 x 3
@ 365 x 1
@ 405 x 1
@ 425 x 1 - PR
@ 435 x 1 - PR
@ 440 x 1 - PR I'll smoke 450 next week for sure

+ Ab work

Blaine-O
03-06-2012, 09:16 PM
ME Bench

135 x 10
225 x 5
From here on out off 2 boards.
225 x 5
255 x 3
275 x 2
290 x 1
300 x 1
310 x 1
315 x 1 - PR
320 x fail

JM Press
@ 140 - 10, 6, 8

DB Press
@ 60 x 12

Hammer Curls
@ 45 x 14

I was rushed through the last part of my workout so I got cut a bit short, but the benching went well. This was my first time board pressing.

Blaine-O
03-07-2012, 12:49 PM
Deadlift
@ 135 x 10
@ 225 x 5
@ 315 x 2
@ 330 x 5

GMs
@ 140 x 8,9,10

Back Ext.
@ 100 - 2 x 12

Front Lateral Raises
@ 30(dumbells) 3 x 12

+ ab work

Blaine-O
03-08-2012, 06:47 PM
Lat Pulldown
@ 190 - 3 x 10

DB Rows
@ 100 - 3 x 10

Upright BB Row
@ 100 - 3 x 10

BB Curls
@ 120 x 3
@ 110 x 5
@ 100 x 6
@ 90 x 6

Hammer Curls
@ 50 x 10
@ 30 x 18

Lateral Raises
@ 30 - 3 x 10


Decent workout, but I'm really looking forward to squatting tomorrow, legs are feeling ready for some work.

Blaine-O
03-09-2012, 01:31 PM
Speed Box Squat
@ 245 BW + 45lbs chains - 8 x 2
@ 245 BW + Chains x 20

Hip Adductor
@ 115 - 3 x 12

Leg Curls
@ 155 - 3 x 12

+ ab work

Nice leg pump today after the 20 reps, I just felt like I needed some more volume after the speed sets.

Blaine-O
03-10-2012, 08:56 PM
Speed Bench
Close Grip @ 135 + MMs - 4 x 3
Med. Grip @ 150 + MMs - 3 x 3
Reg. Grip @ 160 + MMs - 3 x 3

OH Press
@ 120 - 8, 9, 9

Scull Crushers
@ 90 - 3 x 10

DB Press
@ 70 - 10, 11, 11

Hammer Curls
@ 50 - 3 x 10

Blaine-O
03-15-2012, 08:09 PM
3/12
I tweaked my back at work Monday morning so a workout was out of the question. I got an adjustment and should be ready to go by the weekend.

3/14
walked a mile and a half and streched out real good.

3/15
Lifted lightly today. Lots of volume on bench press, lat pulldown, press, shrugs, abs, back ext., and all kinds of streching. Hope to be back to 100% for speed bench day on Saturday. After the last few months straight of lifting it will prob. be good for me to have a few days rest to deload and heal up a bit.

Blaine-O
03-16-2012, 05:04 PM
Speed Box Squat
@ 255 + chains - 8 x 2

Standing Crunches
@ 160 x 20
@ 170 x 15
@ 180 x 10

Hip Adductor
@ 120 - 3 x 11

Leg Curls
@ 160 - 3 x 10

Back was feeling fine. Legs felt fresh, had some good speed on the squats today. Looking forward to getting back to the max efforts again next week and setting some PRs.

Blaine-O
03-17-2012, 04:00 PM
Speed Bench w/ Bands
Close Grip @ 140 + MMs - 4 x 3
Med. Grip @ 150 + MMs - 3 x 3
Reg. Grip @ 160 + MMs - 4 x 3

Scull Crushers
@ 95 - 8,8,9

Incline DB Press
@ 70 - 3 x 10

Lat Pulldown - Close Grip
@ 190 - 3 x 8

Hammer Curls
@ 55 - 3 x 8

Lateral Raises
@ 25 - 3 x 10

I broke out the sledge hammer today and hit my tire for a few sets of 20. Back is feeling fine, and I felt explosive today on the bench. Little more volume today than I am used to, but with the days off this week, I decided to get a couple extra lifts in.

Blaine-O
03-18-2012, 06:20 PM
I've got a tractor tire, prob. about 300+ lbs if I had to guess. I used it a bit today.

Tire Flips
4 x 10

Sledge Hammer Strikes
4 x 12 (superset these with the tire flips)
plus 2 more sets of 12 at the end

+ a bunch of grip and forearm work.

Blaine-O
03-19-2012, 07:54 PM
Box Squat
135 x 10
225 x 5
315 x 2
405 x 1
365 x 2
315 - 2 x 5

Back Ext. + Dumbell
@ 100 - 3 x 12

Standing Crunches
@ 205 - 3 x 10

Tire Pulls
Hooked up a chain and harness to my tire and pulled it around. Prob. about 200' in total distance. Killed my quads.

I really wanted to work up to a PR on squats today, but at 405 my back started to feel funny so I stopped there. Other than that, it's felt pretty damn good over the last 5 or 6 days.

Blaine-O
03-20-2012, 08:59 PM
ME Bench - all done with Monster Mini Bands
@ 135 x 10
@ 155 x 5
@ 185 x 5
@ 205 x 3
@ 225 x 1
@ 235 x 1 - PR

DB Press
@ 85 - 10, 10, 9

Dips
+ 45 x 5
+ 25 x 8, 10

Sledge Hammer work, 2 sets of 20 strikes.

First time benching heavy with bands, and it seemed to go alright. I ordered the bands from the westside site, but all it says in the description is that the Monster Minis can ad up to 125 on the bench press. Pretty sure they are not adding that much the way I have them set up, but it would be nice to know what the total weight is at lock-out.

Blaine-O
03-21-2012, 07:41 PM
Lat Pulldown
@ 195 - 3 x 8

Seated Rows
@ 250 - 8,8,10

Upright BB Row
@ 105 - 3 x 10

DB Curls
@ 55 x 8
@ 60 x 6
@ 65 x 4

Hammer Curls
@ 55 - 2 x 8

Blaine-O
03-24-2012, 09:07 PM
Speed Bench w/ Monster Mini Bands
Close Grip @ 145 - 4 x 3
Med Grip @ 155 - 3 x 3
Reg Grip @ 165 - 4 x 3

Scull Crushers
@ 95 - 9, 9, 10

Incline DB Press
@ 75 - 3 x 8

Shrugs
@ 320 - 3 x 10

Lat Raises
@ 30 - 3 x 8

Blaine-O
03-26-2012, 07:57 PM
Box Squats
@ 315 x 6
@ 335 x 5
@ 335 x 5

Back Ext.
@ 100 - 3 x 13

Standing Crunches
@ 205 - 3 x 11

Blaine-O
03-27-2012, 08:05 PM
ME Bench off 1 board
@ 225 x 6
@ 265 x 3
@ 275 x 1
@ 285 x 1
@ 295 x 1
@ 310 x 1
@ 315 x 1- PR
@ 320 x Fail

OH Press
@ 120 - 7, 7, 9

JM Press
@ 145 - 3 x 8

Almost got 320, so damn close. This is the first time through my bench rotation. Next week I'll be going back to regular flat bench, and I hope to improve my max (300) by at least 5 lbs. By May 8th (second time through my bench rotation) I'd like to hit 3 plates or more on regular flat bench.

Blaine-O
03-28-2012, 06:40 PM
Lat Pulldown
@ 195 - 3 x 10

DB Rows
@ 100 - 11, 11, 13

Upright Barbell Row
@ 110 - 10, 10, 11

+ Wrist and grip work

Blaine-O
03-30-2012, 06:52 PM
Speed Squats + 45lbs chains
@ 275 - 10 x 2

Tire flips 3 x 20

Sledge hammer - 4 sets 20 strikes

Tire pulls - 2 sets of 75 feet forwards, and 2 sets of 75 feet going backwards.

Blaine-O
03-31-2012, 09:43 PM
Speed Bench plus monster mini bands
Close Grip @ 135 - 4 x 3
Med Grip @ 150 - 3 x 3
Reg. Grip @ 175 - 3 x 3

Scull Crushers
@ 95 - 3 x 10

Incline DB Press
@ 75 - 8, 8 , 9

I was looking to get a little extra work in today so I did some extra wide grip bench press with 135, some shrugs and and hammer curls with lots of volume on all of them just to get the blood flowing.

Blaine-O
04-02-2012, 06:43 PM
Box Squats
@ 225 x 10
@ 275 x 5
@ 285 x 15
@ 285 x 5
@ 225 x 10

Was attempting 20 reps @ 285, and after 15 I racked it for about 30 seconds and then did the last 5 reps.

Blaine-O
04-03-2012, 09:27 PM
Bench Press
@ 135 x 10
@ 185 x 6
@ 225 x 5
@ 265 x 3
@ 275 x 1
@ 285 x 1
@ 305 x 1 - PR
@ 310 x fail

OH Press
@ 120 x 8, 8, 9

JM Press
@ 145 x 9, 9, 10

Extra Wide Grip Bench
@ 145 x 14
@ 145 x 25 = Failure

Finally got back to flat bench this week. I was hoping to hit at least 310, but that wasn't happening. 305 was heavy off the chest, but by the time I had it half way up I was gaining speed quickly. I need to build some power off the chest because I have way more on the top 2/3 than the bottom 1/3.

Blaine-O
04-04-2012, 07:05 PM
Upright BB Rows
@ 115 x 9, 9, 10

DB Rows + 5lb chain (no dumbells larger than 100)
@ 100 x 10, 10, 13

Lat Pulldown
@ 200 x 8, 8, 10

BB Curls
@ 110 - 3 x 8

Shrugs
@ 325 - 3 x 10

Lateral raises
@ 30 x 8, 8, 9

Blaine-O
04-10-2012, 08:37 PM
I've been sick for the last 5 days, and finally got back in there today.

ME Bench + 45lb chains at lock out
@ 145 x 10
@ 185 x 5
@ 225 x 2
@ 245 x 1
@ 255 x 1
@ 270 x 1 - PR
@ 275 x 1 - PR

JM Press
@ 145 x 10, 10, 11

DB Press
@ 90 x 7, 7, 8

Extra Wide Grip Bench Press
@ 165 x 8, 10, 10


I was pretty happy to hit a couple PRs on bench considering I missed my speed day being sick.

Blaine-O
04-11-2012, 08:24 PM
Upright BB Row
@ 115 x 10, 10, 11

Lat Pulldown
@ 200 x 10, 10, 10

DB Rows + Chain doubled
@ 100 x 10, 10, 13

Blaine-O
04-17-2012, 08:24 PM
4/13
Squats
@ 315 - 3 x 6

Standing Crunches
@ 210 - 3 x 12

4/14
Speed Bench + Monster Minis
Close Grip @ 135 - 3 x 3
Med. Grip @ 155 - 3 x 3
Reg. Grip @ 175 - 3 x 3

Scull Crushers
@ 100 - 3 x 8

Incline DB Press
@ 75 x 8, 8, 11

Blaine-O
04-17-2012, 08:30 PM
ME Bench off 2 Boards
@ 185 x 10
@ 225 x 5
@ 255 x 2
@ 275 x 1
@ 285 x 1
@ 305 x 1
@ 320 x 1 - PR
@ 325 x 1 - PR
@ 330 x Fail

DB Press
@ 90 x 8, 8, 10

Decline Bench
@ 225 - 3 x 5

Extra Wide Grip Bench Press
@ 175 x 10, 10, 15

Blaine-O
04-19-2012, 08:07 PM
Upright BB Row
@ 115 x 10, 10, 11

Lat Pulldown
@ 200 - 4 x 10

Seated Row
@ 255 - 3 x 10

DB Curls
@ 60 x 6
@ 65 - 2 x 6

Blaine-O
04-22-2012, 12:32 PM
4/20
Sledge hammer work - 3 sets 20 strikes
Standing Crunches - @ 200 3 x 10


4/21
Speed Bench with monster minis
Close grip @ 140 - 3 x 3
Med. grip @ 160 - 3 x 3
Reg. grip @ 180 - 3 x 3

Scull Crushers
@ 100 - 3 x 9

DB Incline Press - Finally getting into a groove with these.
@ 75 - 3 x 10

+ shoulder and bicep work

Blaine-O
04-23-2012, 08:45 PM
Squat
@ 225 x 10
@ 275 x 5
@ 315 x 6
@ 365 x 1
@ 385 x 1

Standing Crunches
@ 205 - 3 x 12

Back Extentions
@ 100 - 3 x 12

Tire Pulls - 3 pulls of 120 feet

Blaine-O
04-24-2012, 08:13 PM
ME Bench - All weight is Plus Monster Mini bands
@135 x 10
@ 185 x 3
@ 205 x 1
@ 225 x 1
@ 240 x 1 - PR
@ 245 x 1 - PR

DB Press
@ 95 x 8, 8, 10

Decline Press on Smith
@ 245 x 6, 6, 10

Extra wide grip bench press
@ 180 x 9, 10, 12

Bako Lifter
04-24-2012, 08:56 PM
Solid pr. Were those bands doubled up or choked?

Blaine-O
04-28-2012, 09:59 PM
4/27

Pull-ups
x 5,5,7

Upright BB Row
@ 120 x 9, 9, 10

DB Row
@ 100 + chain x 13, 13, 15

+ bicep and forearm work



4/28

Speed Bench
close grip @ 140 - 3 x 3
med. grip @ 160 - 3 x 3
reg. grip @ 180 - 3 x 3

Scull Crushers
@ 100 - 3 x 10

Incline DB Press
@ 80 x 8, 8, 10

+ extra shoulder work

Blaine-O
04-28-2012, 10:07 PM
Solid pr. Were those bands doubled up or choked?

Thanks. I looped the middle of the band through a DB and put both ends of the band around the bar. I'm guessing that is doubled?

Blaine-O
05-01-2012, 09:47 PM
4/30

Box Squat
@ 225 x 10
@ 275 x 5
@ 315 x 3
@ 365 x 1
@ 385 x 1
@ 405 x 1

Standing Crunches
@ 205 - 3 x 12

5/1
1 Board Bench Press
@ 225 x 5
@ 265 x 3
@ 285 x 1
@ 305 x 1
@ 320 x 1 - PR
@ 325 x Fail

DB Press
@ 100 x 8, 7, 8

Decline Smith press
@ 275 x 5

X-wide grip bench press
@ 200 x 8,6,6

Next Tuesday is back to regular bench press and I am wanting to hit 315...

Blaine-O
05-03-2012, 07:25 PM
Pullups
x 5, 5, 7

Upright BB Row
@ 125 - 3 x 8

Compound row machine
@ 255 - 3 x 8

DB Curls
@ 70 x 5
@ 65 x 6
@ 60 x 6
@ 50 x 12

Blaine-O
05-04-2012, 08:16 PM
Box Squat
@ 225 x 10
@ 315 x 3
@ 365 x 1
@ 405 x 1
@ 425 x 1

Back Extentions
@ 100 x 12, 12, 14

Standing Crunches
@ 200 - 3 x 10

Shrugs
@ 330 x 10, 10, 12

+ shoulder work

Blaine-O
05-05-2012, 07:45 PM
Speed Bench + Monster Minis
Extra wide grip @ 140 - 5 x 3
Reg. grip @ 185 - 3 x 3
Reg. grip @ 140 - 3 x 3

Scull Crushers
@ 105 - 3 x 8

Incline DB Press
@ 85 - 3 x 8

Blaine-O
05-08-2012, 06:14 PM
5/7

Box Squat
@ 225 x 10
@ 315 x 5
@ 365 x 1
@ 405 x 1
@ 430 x 1

+ Ab work

5/8

ME Bench Press

@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 225 x 3
@ 265 x 1
@ 275 x 1
@ 285 x 1
@ 315 x 1 - PR

Finally hit 3 plates and I swear so long as I continue to lift, I will never stop using the conjugate method.

Blaine-O
05-11-2012, 08:36 PM
5/10
Pullups x 5, 6, 7

Upright Row
@ 130 - 3 x 8

DB rows
@ 100 + chain - 3 x 12



5/11
Speed Squat
@ 225 - 8 x 2

+ Shoulder work, and hammer work.

Blaine-O
05-23-2012, 07:46 PM
ME Bench + 45lb Chains at lock out

@ 135 x 10
@ 225 x 4
@ 245 x 1
@ 280 - Spotter grabbed it early...
@ 280 x 1 - PR
@ 285 x 1 - PR

DB Press
@ 100 - 3 x 8

I missed a few workouts and I thought I would be draggin ass today, but I had some good speed on bench, it was feeling really good today.

Blaine-O
05-26-2012, 08:34 PM
5/25
Pullups
3 x 6

Upright Row
130 - 8, 8, 10

DB Rows
@ 107 - 3 x 10 - (only have DBs up to 100 and I have been hooking a chain around my wrist to add weight as I pull, but this time I just wrapped the chain around my wrist for the full weight through the rom.)

+ db curls & forearm work

5/26
Speed Bench + Monster Minis
Close Grip @ 140 - 3 x 3
Wide Grip @ 140 - 3 x 3
Reg. Grip @ 155 - 4 x 3

Scull Crushers
@ 105 - 3 x 10

Incline DB Press
@ 85 x 9, 8, 8

+ tricep extentions to failure on cable machine at 90 lbs

Blaine-O
05-30-2012, 06:53 PM
5/27

Box Squat
@ 225 x 10
@ 275 x 3
@ 315 x 2
@ 365 x 2

+ Ab work

5/30
ME Bench off 2 boards

@135 x 10
@ 225 x 5
@ 245 x 3
@ 275 x 1
@ 295 x 1
@ 330 x 1 - PR
@ 335 x 1 - PR
@ 340 x 1 - PR
@ 345 x 1 - PR
@ 350 x 1 - PR
@ 355 x 1 - Fail

X - wide grip bench press
@ 205 x 10
@ 225 x 8
@ 225 x 10

I was really feeling it tonight, and I'm pretty sure I could have easily gotten 355 if I would have not had so many reps at the upper end of my benching.

Blaine-O
06-02-2012, 04:38 PM
6/1

Upright row
@ 130 - 3 x 10

Pullups
3 x 7

DB Row
@ 107 x 12, 12, 14

+ bicep and forearm work


6/2
Speed bench + Monster minis

close grip @ 145 - 3 x 3
wide grip @ 145 - 3 x 3
reg. grip @ 160 - 4 x 3

Scull crushers
@ 110 - 3 x 8

Incline DB Press
@ 90 - 3 x 8

Tricep extentions on cable machine to failure @ 100lbs

Shoulder shrugs
@ 340 x 8, 8, 10

Blaine-O
06-07-2012, 08:02 PM
6/4

Box Squat
@ 225 x 10
@ 275 x 3
@ 315 x 2
@ 365 x 2

+ ab work

6/7

ME Bench + Monster Mini bands

@ 135 x 10
@ 185 x 3
@ 225 x 1
@ 255 x 1 - PR
@ 265 x 1 - PR

DB Press
@ 100 x 10, 9, 8

X-wide bench press
@ 230 - 3 x 8

Tricep extention on cable machine
@ 110 x 30


I was gunna try nail 270 plus the bands, but my shoulder felt like I may have tweaked it a bit with the 265. Next time.

Blaine-O
06-10-2012, 10:36 PM
6/8
upright row
@ 135 - 3 x 8

Pullups
3 x 7

Chest supported bb row
@ 135 - 3 x 10

- ran out of weight with the dbs and figured it was about time to change it up, so after hearing lots of positives about them, I gave the chest supported rows a try.

6/9

speed bench plus monster minis

Close Grip @ 145 - 4 x 3
reg. grip @ 165 - 4 x 3

Scull Crushers
@ 110 - 3 x 9

Incline DB
@ 90 - 9, 8, 7


- this workout felt like shit. only 1 day of rest between me and de bench days and i guess thats what happens. Looking forward to hitting a big increase off 1 board on wednesday, and then a week from that, it's back to reg. flat bench for hopefully a big pr increase as well.

Blaine-O
06-13-2012, 06:44 PM
Me Bench off 1 board
@135 x 10
@ 225 x 3
@ 265 x 1
@ 285 x 1
@ 300 x 1
@ 330 x 1 - 10lb PR
@ 335 x 1 - 15 lb PR
@ 340 x fail - I should have tried this instead of 335

DB bench press
@ 100 - 3 x 10

X-wide grip bench press
@ 235 x 6, 7
@ 245 x 6

Tricep pulldown
@ 120 x 12
@ 130 x 12
@ 140 x 12

Blaine-O
06-15-2012, 06:27 PM
AM
Box Squat
@ 135 x 10
@ 225 x 20

Standing Crunches
@ 200 - 3 x 12

Back Ext.
+ 100lbs - 3 x 12


PM

Chest supported BB Rows
@ 150 - 3 x 10

Straight Arm Pulldowns
@ 110 - 3 x 12

Db Curls
@ 55x 1
@ 65 x 1
@ 70 x 5
@ 65 x 5
@ 35 x 20
@ 35 x 20

+ grip work

Bako Lifter
06-15-2012, 08:59 PM
Curling the 70s, nice. Huge PRs in here.

Blaine-O
06-16-2012, 08:14 PM
Thanks Bako, just tryin to keep movin up.

Blaine-O
06-16-2012, 08:30 PM
Speed Bench + 45 lb chains
@ 160 - 8 x 3

JM Press
@ 155 x 8, 9
@ 165 x 10

Incline DB Press
@ 90 - 3 x 9

Tricep extentions on cable pulldown
@ 140 - 3 x 10

+ shoulder work


I max out on regular flat bench wednesday, and I am hoping to hit a new PR of 330. I have been making decent progress on my assistance work too, but it's about time to change some things up because I feel like I'm about to hit a wall.

Blaine-O
06-19-2012, 09:39 PM
Box Squat
@ - 135 x 10
@ - 245 x 20

Weighted Step ups
@ 150 - 3 x 12

+ ab, and hip work

Bako Lifter
06-19-2012, 10:05 PM
Those are really strong JMs.

Blaine-O
06-20-2012, 06:51 PM
Thanks man, I love doing them but they give my elbows hell.

Blaine-O
06-20-2012, 06:58 PM
ME Bench

@ 135 x 10
@ 225 x 3
@ 265 x 1
@ 285 x 1
@ 295 x 1
@ 325 x 1 - 10 lb PR
@ 330 x 1 - 15 lb PR

DB Press
@ 100 - 3 x 11

X-Wide grip Bench Press
@ 245 x 6, 6, 5

Loving the Conjugate bench routine.

Blaine-O
06-22-2012, 12:19 PM
Box Squat just below parallel
@ 135 X 10
@ 225 X 5
@ 255 x 20

+ ab work

Blaine-O
06-22-2012, 05:21 PM
Part II

Chest Supported BB Rows
@ 160 - 3 x 10

Straight Arm Pulldowns
@ 115 x 12
@ 125 - 2 x 12

DB Curls
@ 55 x 1
@ 60 x 1
@ 70 x 5
@ 55 - 2 x 10

Hammer Curls
@ 35 x 14

+ shrugs and grip work

I'm really diggin the chest supported rows.

Blaine-O
06-23-2012, 05:04 PM
Speed Bench + 45 lbs chains
@ 165 - 8 x 3

Incline BB Press
@ 125 - 3 x 10

JM Press
@ 170 - 3 x 6

Tricep Ext. on cable machine
@ 150 - 3 x 12

Felt real weak on the incline bb press, and looking forward to putting these in my work outs more often.

Coke
06-23-2012, 07:14 PM
Nice job throughout guy, steadily on the rise.

Blaine-O
06-27-2012, 10:31 PM
Me bench + 45 lbs chains
225 x 1
245 x 1
260 x 1
290 x 1 - 5 lb pr
295 x 1 - 10 lb pr

X wide bench
@ 245 - 3 x 6

Blaine-O
06-27-2012, 10:33 PM
Thanks for dropping by coke

Bako Lifter
06-27-2012, 11:24 PM
Oh shit, 330 bench! You passed me up I think.

Blaine-O
06-28-2012, 03:19 PM
Oh shit, 330 bench! You passed me up I think.

Bako, I was pumped to hit that. Now on to 350!

Blaine-O
06-28-2012, 03:21 PM
box squats to just below parallel

@ 135 x 10
@ 270 x 20 - ugghhhh, these are so exhausting.

+ Neck and ab work

Blaine-O
07-05-2012, 06:21 PM
In the middle of a move so I have missed a couple. This is my first time floor pressing.

Me floor press
225 x 5
245 x 1
275 x 1
295 x 1
315 x 1 - pr

Xwide grip bp

@ 245 x 7, 7, 8


Floor press was much harder than I imagined. Tried real hard not to arch but with the 315 my form broke down and I arched so I'm not even sure I should count that one. Between moving and being stressed out of my mind I felt alright with the day but had stuff to do at home so I cut it a bit short.

Blaine-O
07-11-2012, 07:57 PM
Still been slackin.

Me bench off 1 board + 45 lbs chains

225 x 1
265 x 1
300 x 1
305 x 1 - pr

Scull crushers
@ 115 - 3 x 6

Coke
07-12-2012, 09:24 AM
Good deal with the pressing PRs.

Blaine-O
07-12-2012, 08:06 PM
Chest supported rows
@ 160 - 3 x 8

Straight arm pull downs
@ 130 - 3 x 12

Db curls
@ 55 - 3 x 10

Blaine-O
07-12-2012, 08:10 PM
Thanks coke, just happy I'm still making progress considering the move and all.

Blaine-O
07-14-2012, 01:45 PM
Speed bench + monster minis
@ 165bw - 8 x 3

Incline bb press
@ 185 x 6, 6, 8

Jm press + 45 lb chains

@ 135bw x 7, 6, 6

Blaine-O
07-14-2012, 02:11 PM
7/13

20 rep squat @ 250

+ abs

Coke
07-16-2012, 12:43 PM
Ridiculous with the 20 rep squats!

Blaine-O
07-17-2012, 09:21 PM
Thanks coke for stopping by again. I hate doing 20 rep squats but I love it when I'm done.

Blaine-O
07-17-2012, 09:27 PM
7/16
Straight arm pulldowns
@ 135 - 3 x 10

Lat pulldowns
@ 185 - 3 x 12

Lateral raises w/ bands x failure x 3

All superset

7/17

Box squats @ 275 x 20

Bako Lifter
07-17-2012, 10:29 PM
Holy shit!

Blaine-O
07-18-2012, 09:54 PM
Me bench off 2 boards
@ 275 x 1
@ 305 x 1
@ 330 x 1
@ 360 x fail!

Incline press
@ 200 - 3 x 6

Db press
@ 100 x 8

I was pretty surprised and bummed that I missed the 360. Hope to bounce back and keep hittin prs on the bench.

Bako Lifter
07-18-2012, 11:55 PM
What the fuck man, how big are you? Are you wearing gear? I've never seen anybody on the same level as me just leave me in the dust like you're doing. We had the same bench a few months ago..

Blaine-O
07-19-2012, 06:53 PM
What the fuck man, how big are you? Are you wearing gear? I've never seen anybody on the same level as me just leave me in the dust like you're doing. We had the same bench a few months ago..

I'm 6' 207 right now. No gear, all raw. I've been making some decent jumps on bench over the last few months, I hope I can keep it going for a bit yet.

Blaine-O
07-19-2012, 07:00 PM
Pull-ups X 6, 6, 7

Chest Supported Rows
@ 165 - 3 x 10

The rest were superset with a very short break between each

Bicep Curls
@ 60 x 10
@ 65 x 6
@ 25 x 20

Hammer Curls
@ 45 x 10
@ 50 x 7
@ 25 x 20

Sledge Hammer (12 lb hammer)
3 sets of 20 overhead strikes as violent as possible into a tire

Blaine-O
07-21-2012, 07:15 PM
Speed Bench + Minis
Thumb on Smooth @ 135 - 3 x 3
X-wide Grip @ 150 - 3 x 3
Reg Grip @ 165 - 4 x 3

DB Press
@ 75 x 17

Scull Crushers
@ 95 - 3 x 12

JM Press + 45 lbs chains
@ 115 x 8, 8, 9

+ unremarkable rear and side delt work

I'm switching things up a bit with my bench work. After missing my last attempt at 360 with 2 boards I went back and re-read a few of the articles on westside and want to adjust my me days(use bands more often and forget about the boards for the most part).

I have been really mailing it in on speed days, not really trying to figure out how to do wave periodization at all (I'll be working on this). I ordered the bench manual 2 days ago, and I'm re-motivated to keep things progressing with my bench.

Coke
07-22-2012, 03:17 PM
Looks nice man, good idea to be mixing things up.

Blaine-O
07-24-2012, 09:24 PM
Thanks Coke, gotta mix things up!

Blaine-O
07-24-2012, 09:33 PM
Parallel Box Squat
@ 135 x 10
@ 225 x 5
@ 275 x 5
@ 315 x 5
@ 345 x 3
@ 365 x 1
@ 375 x 1

Tire Flips - 3 sets of 12

Sledge Hammer Work - 3 sets of 20 strikes

My back has been feeling pretty good, and I'm gunna start going a bit heavier on the squats. Also, the tire flips and the hammer work was superset.

Coke
07-25-2012, 11:06 AM
Liking that effort bro.

Blaine-O
07-25-2012, 06:50 PM
Thanks Coke for checkin in. Appreciate the words.

Blaine-O
07-25-2012, 06:58 PM
Me Bench + mm bands
@ 135 bw x 5
@ 185 bw x 5
@ 225 bw x 3
@ 245 bw x 1
@ 270 bw x fail
@ 270 bw x 1 - PR
@ 275 bw x 1 - PR

Bench + 25 lb Kettlebells hanging from bands
@ 185 bw x 6, 7, 8

Tricep cable ext.
@ 150 x 12, 12, 20

Missed the first attempt at 270 + bands and I couldn't stomach missing a pr 2 weeks in a row so I tried again, and again and got both. The kettlebell bench is f'n awesome never tried it before, but will be doing these from time to time for sure.

Blaine-O
07-26-2012, 06:14 PM
Pullups - 3 x 7

T-Bar Row
@ 3 plates - 3 x 12

Shrugs
@ 335 - 3 x 10

+ a bunch of rear and side delt work

My delts are a major weak point for me, and always have been. Time to hammer the hell out of 'em.

Coke
07-27-2012, 01:36 PM
Stellar seeing you go back and nail the new benching PR and then some...glad you are digging the kettlebell benching too. Ace follow-up with the back & trap work.

Blaine-O
07-27-2012, 04:23 PM
Thanks Coke

Blaine-O
07-27-2012, 04:27 PM
Speed Squat + 25 lb kettlebells hanging from bands
@ 225 - 8 x 2

Standing Crunches
@ 210 - 3 x 10

Tire Flips
3 x 20

I liked the kettlebell bench so much I had to give it a shot with squats. With the crunches and tire flips I'm shot.

Blaine-O
07-28-2012, 01:26 PM
DE Bench + minis - 2nd week of 1st wave
Close Grip @ 140 - 3 x 3
Wide Grip @ 155 - 3 x 3
Reg. Grip @ 170 - 4 x 3

DB Press
@ 75 x 20

Skull Crushers
@ 105 x 12, 12, 10

Hammer Curls
@ 55 - 3 x 10

+ rear and side delt work

Bako Lifter
07-28-2012, 06:39 PM
Where do you get your DE bench cycles from?

Blaine-O
07-28-2012, 10:59 PM
Bako, I've been reading through Westside articles and the bench press manual. Pretty much following what they recomend for a three week cycle. There is just so much variation in what they are all doing, so I'm trying to figure out what will work best for me.

Blaine-O
07-30-2012, 05:34 PM
Box Squat to parallel
@ 135 x 10
@ 225 x 5
@ 315 x 3
@ 365 x 1
@ 405 x 1

+ Abs

Coke
07-30-2012, 07:01 PM
Doing very well, props on those box squats.

Blaine-O
08-01-2012, 06:53 PM
Thanks Coke!

ME Bench - Future Band Press
@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 275 x 1
@ 305 x 1
@ 315 x 1
@ 335 x 1
@ 355 x 1
@ 365 x 1
@ 375 x 1
@ 385 x 1
@ 400 x 1 - PR

DB Press
@ 80 x 20

Incline BB Press
@ 210 x 5, 4
@ 185 x 6

DB Rollbacks
@ 25 - 2 x 10

Cable Pushdowns
@ 160 x 10, 10, 12

Band Pull Aparts
@Mini x 30, 24, 16

L Lateral Raises
@ 25 - 3 x 10

This was my first time using the future method. I read that using light bands was best for this, but I don't have light bands, so I used my minis and my monster minis from the top of the squat rack. I don't think I could have got 401.

Coke
08-02-2012, 10:41 AM
Get a warm fuzzy feeling everytime I see red (or PRs) in these journals, lol - seriously though.

Blaine-O
08-02-2012, 07:41 PM
Coke - lol, hopefully I can keep 'em comin.


Chest supported cable rows
@ 200 x 10
@ 220 x 10
@ 260 - 2 x 10

Lat Pulldowns w/ neutral grip
@ 200 - 3 x 10

Upright cable rows
@ 160 - 3 x 10

DB Curls
@ 60 - 2 x 8

Hammer Curls
@ 55 - 3 x 10

Blaine-O
08-03-2012, 01:52 PM
Box Squat to parallel
@ 280 x 20

Sledge hammer work
3 sets of 20 overhead strikes

Tire Flips
3 sets 20 flips

Hammer work and tire work were superset

Bako Lifter
08-03-2012, 02:03 PM
If any workout could make me vomit, that one would do it.

Blaine-O
08-04-2012, 09:00 PM
Bako, I really do hate 20 rep squats, but I'd rather do them than your running!

Speed Bench - 3rd week 1st wave
Close Grip @ 145 -3x 3
Wide Grip @ 160 3 x 3
Reg. grip @ 175 - 3 x 3

Incline DB Press
@ 60 - 2 x 20

Dips
+ 80 lbs x 12, 10
+ 45 lbs x 16

Straight Arm Pull Downs
@ 130 - 3 x 12

Band Pull Aparts
@ monster mini x 20, 16, 16

L lateral raises
@ 30 - 3 x 12

The Pull aparts and the raises were superset. Delts feeling real good and pumped.

Coke
08-05-2012, 01:48 PM
Real nice stuff going on in here Blaine.

Blaine-O
08-06-2012, 07:17 PM
Thank you Coke.

Box Squat to parallel
@ 135 x 10
@ 225 x 6
@ 275 x 3
@ 315 x 2
@ 365 x 1
@ 405 x 1
@ 425 x 1
@ 445 x fail

+ Abs

I wanted to set a 5 lb pr with the 445 but I couldn't break my ass off the box. I have a weakness at the bottom for sure, once I broke the 425 off the box I had good speed the rest of the way. I'm gunna start mixing some things up with the legs, hips and back.

Coke
08-08-2012, 10:09 AM
Dig the super box squats, 445 won't be nothing at this rate.

Blaine-O
08-08-2012, 07:18 PM
Coke - I think your right, I just need to focus more on the squats.


ME Bench - Rack Press

1 inch off chest
@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 255 x 1
@ 275 x 1
@ 285 x 1
@ 295 x 1
@ 315 x 1 - PR
@ 325 x fail

5 inches off chest
@ 315 x 1
@ 325 x 1
@ 335 x 1
@ 345 x 1 - PR

Kettlebell Bench
@ 190 bar weight + 25lb kettlebells x 6, 7, 7

Skull Crushers
@ 115 - 3 x 8

Cable Pushdowns
@ 160 x 10, 10, 12

Band Pullaparts
@ monster mini x 32, 24, 26

This was my first time doing Rack press and it kicked my ass. Can't believe I can only hit 315 an inch off the chest.

Coke
08-09-2012, 05:38 PM
Good deal on those rack presses, always nice to add a new movement into the mix.

Blaine-O
08-10-2012, 05:18 PM
Good deal on those rack presses, always nice to add a new movement into the mix.

Yeah I have been looking forward to trying them for a while now. They are really damn hard on the shoulders though!

Blaine-O
08-10-2012, 05:24 PM
Front Squats
@ 135 x 10
@ 185x 8
@ 205 x 6
@ 225 x 6
@ 225 x 6

+ a bunch of ab work.

I did front squats a couple of times a few years back, but didn't really know what to expect. I also wasn't sure on depth, so I squated these off of pins to make sure I was getting pretty decent depth.

Coke
08-11-2012, 03:29 PM
Looking nice with those front squats.

Blaine-O
08-15-2012, 07:09 PM
ME Bench - thumbs 2 inches from the smooth + 45lbs chains off 1 board
@ 135 x 10
@ 185 x 5
@ 225 x 3
@ 255 x 1
@ 275 x 1
@ 285 x 1 - PR

off 2 board
@ 295 x 1 - PR

DB Bench
@ 85 x 20

Scull Crushers
@ 120 x 8, 6, 6

Band Pull Aparts
@ monster mini x 40, 30, 25

L Lateral raises
@ 30 - 3 x 10

I think I could have hit a bit more on the bench, but I really tweaked my right shoulder last week with the rack work and did not want to aggravate it at all. This was my first time going ME with the closer grip.

I missed a couple workouts, and became a father over the weekend so I'm sure I will be missing more here and there. Pretty pumped up about the baby though.

Coke
08-16-2012, 05:29 PM
became a father over the weekend...Pretty pumped up about the baby

Congratulations!! - really happy for you all.

Great day with the benching!

Blaine-O
08-18-2012, 05:27 PM
Thanks Coke!

8/17

DB Curls
@ 55 - 2 x 10

Hammer Curls
@ 55 - 2 x 10

Lat pulldown
@ 180 - 3 x 12

Straight arm pulldowns
@ 130 - 3 x 12

Upright Cable Rows
@ 160 - 3 x 12

+ grip and wrist work

I usually do the curls at the end, but figured I'd do them 1st for once and then go into the pulldowns and rows with tired arms.

8/18
DE Bench 1st week 2nd wave

Ballistic Bench + monster minis
@ 135 bar weight - 9 x 3

Hanging kettlebell bench
@ 135 bar weight + 25lb kettlebells - 3 x 12

Cable Flys
@ 100 - 4 x 12

Tricep pushdowns
@ 160 - 3 x 12

I'm planning to max out for bench on sat. sept. 15 leaving me with 3 me and 3 de workouts before then to get ready.

Coke
08-20-2012, 11:09 AM
Tight with the back-to-back workouts guy.

Blaine-O
08-20-2012, 08:09 PM
Upright Barbell Rows
@ 135 - 3 x 8

Standing Overhead Press - Strict
@ 115 - 3 x 8

Sledge hammer work
3 x 20 overhead strikes

DB Curls
@ 55 x 5
@ 60 x 3
@ 65 x 2
@ 70 x 5
@ 60 x 8

+ wrist and grip work

Feeling really weak with the overhead press, this is one I've got to work on for sure.

Coke
08-21-2012, 05:29 PM
Keep hanging tough with those killer overhead presses, can try other variations like the dumbbells, and shoulder pressing machines - try using lighter weights and basically rep out at times.

I am liking the z-presses where you sit on the floor at the rack and do your bb shoulder pressing there, it's a damn good movement and worth the try.

Blaine-O
10-17-2012, 07:52 PM
Well it's been a couple months since I posted anything. I really messed up my shoulder doing rack press in August and I took over a month off of benching all together. The last couple weeks I've been starting to go harder again after several weeks of lighter rehab work.

ME Bench
@ 135 x 10
@ 185 x 6
@ 205 x 6
@ 225 x 2
@ 245 x 1
@ 265 x 1
@ 285 x 1
@ 295 x 1
@ 305 x 1

DB Press
@ 60 - 3 x 20

L raises @ 30 - 3 x 10

Straight arm pulldowns
@ 130 - 3 x 10

Well I'm ready to get back at it. Shoulder felt fine after hitting 305. I didn't want to push it too much yet, but hopefully I'll be back stronger than ever soon.

Coke
10-17-2012, 08:47 PM
Too bad about the setback, way to be resuming things man.

Blaine-O
10-19-2012, 08:06 PM
Pullups
3 x 6

DB Rows
@ 100 x 6, 6, 10

Upright cable rows
@ 160 - 2 x 10
@ 170 - 1 x 12

Hammer curls
@ 55 - 3 x 6

+ shrugs and forearm work

Thanks Coke!

Blaine-O
10-20-2012, 02:25 PM
DE Bench - Wave 1 week one
@ 135 + chains
8 x 3 reg. grip
2 x 3 x- wide

Skull Crushers
@ 115 - 3 x 6

Kettlebell Bench
@ 135 bar weight + 25lb kettlebells
x 10, 10, 9

L-Raises
@ 35 - 3 x 10

Band pulls with monster mini 3 x 20

Shoulder feels really good, it's wierd benching without pain. Hope to stay that way this time.

Blaine-O
10-22-2012, 08:45 PM
Straight Arm Pulldowns
@ 145 - 3 x 12

Lat Pulldowns
@ 180 - 3 x 10

Hammer curls
@ 50 - 3 x 6

+ a bunch of high rep shoulder rehab/prehab stuff.

Coke
10-23-2012, 01:22 PM
The training is good bro.

Blaine-O
10-23-2012, 08:27 PM
Me Bench + 45lbs chains
145 x 10
185 x 5
225 x 5
245 x 1
265 x 1
275 x - I started to drift up a bit so the spotter grabbed it early.

DB Press
@ 75 - 3 x 10

L-Raises
@ 35 - 3 x 10

the 275 with chains didn't feel too heavy, but I know I have trouble keeping the bar from drifting up, and thats probly why I injurd my shoulder in the first place.

Blaine-O
10-26-2012, 07:53 PM
10/25

Box Squat to Parallel
135 x 12
185 x 10
225 x 10
275 x 5
315 x 5

+ abs, back extentions, and calf raises


10/26
lat pulldown
@ 160 - 4 x 14

DB Rows
@ 100 - 3 x 10

Upright cable row
@ 170 - 3 x 10

Shrugs
@ 270 - 3 x 12

+ grip and forearm work

Blaine-O
10-27-2012, 01:24 PM
DE Bench - Wave 1 week two
@ 145 + chains - 8 x 3

Skull Crushers
@ 115 - 3 x 7

DB Press
@ 75 x 16

+ a bunch of high rep tricep and shoulder work.

Coke
10-28-2012, 12:56 AM
Very nice man, really stepping to it.

Blaine-O
10-28-2012, 09:54 PM
Thanks Coke for the support.

Box Squats to parallel

@ 135 x 10
@ 185 x 10
@ 195 x 10
@ 205 x 10
@ 215 x 10
@ 225 x 10
@ 235 x 10
@ 245 x 10
@ 255 x 10
@ 265 x 10

Hip Adductor
@ 100 - 3 x 10

+ abs

Nothing too heavy but legs are jello.

Coke
10-29-2012, 12:54 PM
Damn, looks like you went wild with them box squats!

Blaine-O
11-03-2012, 08:48 PM
Yeah coke I had some steam to blow off that night.

11/2

DB Rows
@ 100 - 3 x 11

Straight arm pull downs
@ 160 - 3 x 8

Shrugs @ 225 - 3 x 20


11/3
Speed bench - wave 1 week three
@ 150 + chains - 10 x 3

Skull crushers
@ 120 - 3 x 6

+ a ton of high rep shoulder work

My shoulder is still not back to 100%, I cut my me bench session very short on wednesday and just did a bunch of stretching and high rep shoulder stuff.

Coke
11-04-2012, 02:25 AM
Fine work for both days dude.

Blaine-O
11-04-2012, 08:04 PM
Box Squat
@ 135 x 10
@ 225 x 10
@ 185 x 5
@ 315 x 5

Hip Adductor
@ 110 - 3 x 10

Hip Abductor
@ 210 - 3 x 12

Blaine-O
12-05-2012, 08:12 PM
Been awhile since I've logged anything, but I've been working out a few times a week. Mostly trying to rehab my shoulder, still fighting stiffness and soreness. I have been doing speed bench, but have been using OH press for sets of 6-8 instead of ME bench day. This leaves me basically pain free. I'm using my speed day to change my bench form, and starting to really tuck my elbows in. I'm getting there.


12/2
Speed bench
@ 145 - 8 x 3

Scull crushers
@ 115 - 8, 8, 10

straight arm pulldowns
@ 170 - 3 x 8

tons of band work for the shoulders


12/3

Box squat

@ 225 x 10
@ 275 x 5
@ 315 x 2
@ 335 x 2
@ 365 x 1
@ 385 x 1

Kneeling crunches
@ 180 - 3 x 12

Back extentions
@ 100 - 2 x 10


12/5
Standing OH Press
@ 135 - 3 x 6

db kick backs
@ 25 - 3 x 12

shrugs
@ 225 - 3 x 10

upright cable rows
@ 180- 3 x 12

face pulls
@ 120 - 4 x 12

L raises
@ 35 - 3 x 10

Tons of band work for the shoulders.

Coke
12-07-2012, 08:56 AM
Good deal on the training this week bro.

Blaine-O
12-08-2012, 08:07 PM
12/6

Box Squat
@ 225 - 8 x 2

Standing crunches
@ 200 - 3 X 12

Back ext.
@ 100 - 3 x 10

12/7
DB rows
@ 100 - 3 x 10

upright cable row
@ 170 - 3 x 12

+ some shrugs and curls

12/8

speed bench
@ 150 - 8 x 3

Skull Crushers
@ 125 - 3 x 6

+ tons of band work for the shoulders

Blaine-O
12-09-2012, 04:25 PM
Box Squat
@ 135 x 10
@ 225 x 5
@ 275 x 4
@ 315 x 3
@ 365 x 2
@ 385 x 1
@ 405 x 1

Kneeling Crunches
@ 210 x 12
@ 225 x 12
@ 240 x 14

Leg curls
@ 125 x 12
@ 140 x 10
@ 155 x 8

Hip Abductor
stack? x 25

Blaine-O
12-11-2012, 09:03 PM
OH Press
@ 95 x 10
@ 140 - 3 x 6

Straight arm cable pulldowns
@ 160 x 14
@ 170 x 12
@ 180 x 10

Shurgs
3 x 14 @ 225

L raises
@ 30 x 14
@ 35 x 12
@ 40 x 10
@ 45 x 6

+ tons of band work for the shoulder

Coke
12-12-2012, 01:47 PM
Real fine with those sessions man.

Blaine-O
12-14-2012, 06:53 PM
12/13

speed squat
@ 225 - 8 x 2

back ext.
@ 100 - 2 x 12

12/14

db rows
@ 100 + chains - 10,10,14

Upright cable rows
@ 180 - 3 x 10

Shrugs
@ 225 - 3 x 10

Curls
@ 60 - 3 x 6

+ wrist work and grip work

Blaine-O
12-14-2012, 06:54 PM
Thanks Coke!!!

Blaine-O
12-15-2012, 03:33 PM
Speed bench
@ 135 + 45 lbs of chains
8x3

Kettlebell bench
@ 135 + 25lb kettlebells
8, 8, 9

Skull Crushers
@ 135 x 4
@ 115 x 8, 6

Face pulls
@ 130 - 3 x 12

Straight arm pulldowns
@ 140 x 10, 10, 12

Blaine-O
12-16-2012, 08:06 PM
ME Box Squat
@ 135 x 10
@ 225 x 6
@ 275 x 5
@ 315 x 3
@ 375 x 2
@ 405 x 1
@ 415 x 1 - add belt
@ 425 x 1

Kneeling crunches
@ 245 - 3 x 10

Back ext.
@ 100 - 2 x 12

Leg curl
@ 150 x 10
@ 135 - 2 x 10

Hip Adductor
@ 100 - 3 x 8

Coke
12-17-2012, 08:42 PM
Superior leg work guy.

Blaine-O
12-31-2012, 04:38 PM
I got a few workouts in over the last couple weeks, nothing to crazy. Lots of shoulder work. I attempted to hit a 445 squat and missed last week.

12/31/2012

Box Squat raw to parallel
@ 135 x 10
@ 225 x 10
@ 275 x 8
@ 315 x 6
@ 365 x 4
@ 385 x 2

Kneeling crunches
@ 240 - 3 x 10

Deadlift
@ 135 x 10
@ 225 x 5
@ 315 x 5
@ 365 x 3
@ 385 x 2

I can't remember the last time I deadlifted. Felt pretty good, I need to get back into the deadlifting.

Coke
01-01-2013, 08:27 AM
Great effort with the box squats and deads.

Blaine-O
01-01-2013, 07:24 PM
Tons of shoulder work with the bands to warm up...

Bench press
@ 135 x 12
@ 185 x 10
@ 225 - 3 x 6

Straight arm pulldowns
@ 175 - 3 x 10

Shrugs
@ 275 x 10, 10, 18

Band pull aparts with monster mini x 25, 20, 15

Just working on my form with the bench, would really like to start going heavy again. Been really focusing on keeping my elbows from flaring out on me.

Blaine-O
01-04-2013, 07:00 PM
Lat Pulldown
@ 130 x 12
@ 160 x 10
@ 180 x 10
@ 200 x 10

Rows
@ 155 x 12
@ 170 x 1
@ 185 x 10
@ 200 x 10

Upright Cable Row
@ 170 x 10
@ 175 x 10
@ 180 x 10

Random curls, wrist, and grip work

Blaine-O
01-05-2013, 03:28 PM
Warm up with band work for the shoulders

Speed bench
@ 135 + chains - 8 x 3

Skull Crushers
@ 115 - x 8, 8, 5

DB Flys
@ 25 - 3 x 10

Shrugs
@ 225 - 3 x 10

Face pulls
@ 110 - 3 x 10

+ some band pull aparts and tricep extentions

Coke
01-07-2013, 12:38 AM
In a nice groove these days dude.

Blaine-O
01-07-2013, 07:16 PM
Speed box squat
@ 225 - 8 x 2

Deadlift
@ 225 x 10
@ 315 x 5
@ 385 x 2
@ 405 x 1
@ 425 x 1

+ abs

Blaine-O
01-08-2013, 06:48 PM
tons of band work for the shoulder

bench press
@ bar x 25
@ 135 x 12
@ 185 x 8
@ 225 x 6
@ 245 x 6
@ 265 x 1
@ 270 x 1

L raises
@ 25 x 12
@ 35 x 10
@ 40 x 10
@ 25 x 10

Shoulder Press machine
@ 125 x 12

Band pull aparts
monster mini x 25

Blaine-O
01-08-2013, 09:16 PM
I'd like to set a few goals for 2013.

Assuming my shoulder rehab works out, I'd like to reach a 1300 lb raw total. To do this my goal for each specific lift is as follows.

Bench - 350 - all time pr = 330 but could maybe hit 300 today
Squat - 465 - current pr - 425
Deadlift 485 - current pr - ? I did 425 the other day

I'd like to hit all of these or more by the end of the year.

Coke
01-09-2013, 06:46 PM
Good luck with those goals, on pace to set them all for sure.

Blaine-O
01-10-2013, 07:17 PM
Thanks Coke!

ME Box Squat

@ 135 x 10
@ 225 x 10
@ 275 x 6
@ 315 x 5
@ 365 x 3
@385 x 2
@ 395 x 2

Kneeling crunches
@ 240 x 10
@ 245 x 10
@ 245 x 10

Reverse hyper on ball
+25 lbs - 3 x 12

First time with the reverse hypers, like these a lot.

Blaine-O
01-11-2013, 07:16 PM
Lat Pulldown
@ 130 x 12
@ 160 x 12
@ 180 x 10
@ 200 x 10
@ 200 x 10

Compound row
@ 160 x 10
@ 180 x 10
@ 200 x 10
@ 210 x 10

Upright cable row
@ 130 x 10
@ 160 x 10
@ 180 x 10
@ 200 x 10

Shrugs
@ 225 X 10
@ 275 X 10
@ 275 X 12
@ 275 X 14

Random curls and wrist work.

Blaine-O
01-12-2013, 02:34 PM
Tons of band work for the shoulders

Speed bench
@ 135 + chains
9 x 3

DB Flys
@ 25 x 10
@ 30 - 2 x 10

Dips
-110 - 3 x 10

L - raises
@ 25 - 3 x 12

Pec Fly
@ 110 - 3 x 10

Straight arm pulldowns
@ 160 x 10
@ 180 x 10
@ 200 x 10

DB Press
@ 55 x 12
@ 60 x 12

Overhead machine press
@ 120 x 10
@ 135 x 10
@ 155 x 10
@ 170 x 6

Blaine-O
01-13-2013, 06:21 PM
Speed box squat to parallel
@ 225 - 8 x 2

Deadlift
@ 225 x 10
@ 315 x 5
@ 365 x 3
@ 415 x 2

Cable leg curls
@ 80 x 25
@ 90 x 14
@ 100 x 12
@ 100 x 14

Reverse Hyper
@ 30 x 10, 10, 14

Coke
01-14-2013, 12:38 AM
Truly solid week for you Blaine.

Blaine-O
01-15-2013, 07:29 PM
Band Work for shoulder rehab

ME Bench
@ 135 x 12
@ 185 x 6
@ 205 x 5
@ 225 x 5
@ 245 x 5
@ 265 x 2
@ 275 x 1
@ 285 x 1

L-Raises
@ 30 x 14
@ 35 x 10
@ 40 x 10
@ 45 x 8

Rear delt machine
@ 100 x 12
@ 120 x 10
@ 140 x 10

Band Pull Aparts
Monster Mini (choked up a bit) x 14, 12, 10, 8

Felt pretty good today, a little stiffness but no pain in the shoulder. Hope to keep it that way.

Blaine-O
01-16-2013, 05:58 PM
ME Box Squat
@ 135 x 10
@ 225 x 8
@ 275 x 5
@ 315 x 5
@ 365 x 3
@ 405 x 2

Kneeling crunches
@ 245 - 3 x 10

I was in a hurry tonight so just got the important stuff in.

Coke
01-18-2013, 05:18 AM
Good lifting going on man.

Blaine-O
01-18-2013, 06:31 PM
Thanks Coke

Lat Pulldowns
@ 140 x 10
@ 170 x 10
@ 200 x 10
@ 205 x 10

Compound row
@ 170 x 10
@ 190 x 10
@ 200 x 10
@ 215 x 10

Upright cable row
@ 140 x 10
@ 175 x 10
@ 200 x 10
@ 210 x 10

Shrugs
@ 315 - 3 x 14

+ random curls and wrist work

Blaine-O
01-19-2013, 02:50 PM
Band work for shoulder

Speed bench plus chains
@ 135 - 10 x 3

OH Press
@ 95 x 14, 14, 12, 12

DB Flys
@ 35 x 14
@ 40 x 12
@40 x 10
@ 45 x 10

Band Pulls aparts with choked up monster mini 3 x 14

More band work for the shoulders

Blaine-O
01-20-2013, 07:44 PM
Speed box squat
@ 225 - 10 x 2

Deadlift
@ 225 x 10
@ 315 x 5
@ 365 x 3
@ 425 x 2

Cable leg curl
@ 100 x 20
@ 110 x 10
@ 120 x 10

Reverse Hyper
@ 30 - 2 x 10

Blaine-O
01-22-2013, 07:42 PM
Tons of band work for the shoulders

ME Bench off 2 boards
@ 135 x 10
@ 185 x 8
@ 225 x 6
@ 275 x 3
@ 295 x 1
@ 315 x 1
@ 335 x fail

L Raises
@ 30 x 10
@ 40x 10
@ 40 x 10

DB Flys
@ 35 x 10
@ 45 x 10

Kettlebell bench
135 + 10lb kettlebells x 14

Coke
01-22-2013, 08:32 PM
Nice job throughout bro.

Blaine-O
01-23-2013, 07:19 PM
ME Box Squat to parallel
@ 135 x 10
@ 225 x 8
@ 275 x 5
@ 345 x 3
@ 365 x 3
@ 415 x 3

Reverse Hypers
@ 35 - 3 x 10

Kneeling crunches
@ 245 - 3 x 10

Coke
01-26-2013, 01:59 AM
Fine with those squats bro.

Blaine-O
01-29-2013, 07:55 PM
1/25
Lat pulldowns
DB Rows
Upright rows
Shrugs

1/26
Speed bench
@ 135 + chains - 10 x 3
+ tons for flys and shoulder work

1/28
Speed box squat 2 inch below parallel
@ 225 - 10 x 2
+ abs and groin work

1/29
ME bench off 2 boards
@ 135 x 10
@ 185 x 6
@ 225 x 6
@ 245 x 5
@ 265 x 3
@ 285 x 3
@ 325 x 1

Straight arm pulldowns
@ 180 x 10
@ 190 x 10
@ 200 x 8

+ tons of band work for the shoulders

Coke
01-29-2013, 08:44 PM
Steady flow with the efforts.

Blaine-O
01-31-2013, 09:33 PM
ME Box Squat
@ 135 x 10
@ 225 x 6
@ 275 x 5
@ 345 x 3
@ 365 x 3
@ 425 x 2

Kneeling crunches
@ 245 - 3 x 10

Reverse hypers
@ 30 x 10, 10, 14

Coke
02-02-2013, 03:13 PM
Ever stepping up a notch with the box squats.

Blaine-O
03-19-2013, 08:09 PM
ME bench - off 2 boards
@ 135 x 12
@ 185 x 8
@ 225 x 5
@ 265 x 2
@ 295 x 1
@ 315 x 1
@ 335 x 1
@ 355 x fail - damn close

kettlebell bench
135 bar weight + 10 lb kettlebells - x 15
135 bar wiehgt + 25 lb kettlebells x 9, 10

Pec Flys
@ 35 x 10
@ 40 x 8, 8

L raises
@ 30 x 12
@ 35 x 10, 11

Band Pull aparts
W/ monster mini to failure x 3

Time to get after it again.

Coke
03-23-2013, 04:48 PM
Time to get after it again.

Go for it bro!

Blaine-O
03-27-2013, 09:16 PM
Will do Coke!

3/23
speed bench + monster minis
close grip @ 135 - 3 x3
wide grip @ 135 - 3 x 3
reg. grip @ 160 - 3 x 3

Skull crushers
@ 110 - 3 x 8

DB Press
@ 80 - 3 x 10

3/26
a ton of high rep shoulder work and chest work. Shoulder was still a bit sore from the last bench day and I was having some tightness in my left pec.

3/27
lat pulldowns
@ 180 - 5 x 10

compound row
@ 235 - 4 x 10

Shrugs @ 315 - 4 x 10

DB Culrs
@ 55 - 3 x 8

bunch of forearm and grip work.

Blaine-O
03-30-2013, 07:06 PM
Speed Bench + monster minis
close grip @ 135 - 3 x 3
reg grip @ 135 - 4 x 3
Wide grip @ 135 - 3 x 3

Skull Crushers
@ 115 - 3 x 8

Incline DB Press
@ 80 - 3 x 10

DB Flys
@ 35 - 2 x 10
@ 40 - 1 x 10

L-Raises
@ 35 - 3 x 10

Burnout with assisted dip machine at 125 lbs

Coke
03-30-2013, 08:06 PM
Good job with the efforts man.

Blaine-O
04-02-2013, 08:51 PM
ME Bench off 2 boards
@ 135 x 10
@ 185 x 8
@ 225 x 5
@ 245 x 3
@ 295 x 1
@ 315 x 1
@ 340 x 1

off 1 board
@ 315 x 1
@ 335 x fail

Off chest
@ 225 x 6, 8

DB Flys
@ 40 x 10
@ 45 x 10, 10

DB Press
@ 85 - 3 x 10

OH Press machine
@ 135 x10
@ 150 x 10
@ 165 x 10
@180 x 10

+ bunch of band pull aparts

Blaine-O
04-03-2013, 09:57 PM
Straight arm pulldowns
@ 150 x 10, 10, 12

Shrugs
@ 225 x 14
@ 275 x 12
@ 315 x 12
@ 315 x 12

+ abs

Coke
04-05-2013, 03:45 AM
Moving on strong dude.

Blaine-O
04-06-2013, 06:33 PM
Thanks for droppin in coke!

I missed a couple days from being sick so I doubled up today.

DE Bench + monster minis
reg grip @ 135 - 6 x 3
wide grip @ 135 - 3 x 3

Skull crushers
@ 120 - 3 x 8

OH BB Press
@ 60 x 16
@ 80 x 14
@ 90 x 12
@ 100 - 2 x 10

Shrugs
@ 275 - 4 x 12

L - Raises
@ 35 - 2 x 10

Compound row
@ 180 - 4 x 12

BB Curls
@ 90 - 3 x 8

+ a bunch of wrist and grip work and a tricep push down burnout

Coke
04-09-2013, 09:19 AM
All is well with you bro, looks solid.

Blaine-O
04-09-2013, 10:41 PM
ME Bench Press
@ 135 x 10
@ 155 x 10
@ 185 x 8
@ 205 x 8
@ 225 x 6
@ 245 x 3

OH BB Press
@ 85 x 12
@ 95 x 10
@ 115 x 8
@ 135 x 6
@ 135 x 6

DB Press
@ 100 - 3 x 8

DB Flys
@ 40 x 8
@ 45 - 2 x 8

Blaine-O
04-10-2013, 08:26 PM
Pullups
@ bw - 3 x 6

Chest supported bb row
@ 115 - 2 x 12
@ 155 x 12

BB Curls
@110 x 6, 6, 8

+ grip and wrist work.

Blaine-O
04-13-2013, 03:58 PM
Bench Press
@ 135 - 3 x 10
@ 185 x 10
@ 205 x 10
@ 225 x 10
@ 245 x 5

Skull Crushers
@ 125 - 3 x 7

Incline DB Press
@ 85 x 10, 10, 7

DB Fly
@ 45 x 10, 8, 8

Rear Delt on cable machine
@ 30 - 4 x 12

L-Raises
@ 35 - 3 x 10
@ 30 - 3 x 12

OH Press machine
@ 140 x 12
@ 155 x 10
@ 170 x 10
@ 185 x 6
@ 200 x 6

Today was a DE bench day, but I feel like my endurance is really lagging and so I did some volume work today instead of the usual speed bench.

Coke
04-13-2013, 05:52 PM
Doing fine overall B!

Blaine-O
04-16-2013, 07:47 PM
ME Bench - off 1 board
@ 135 - 3 x 10
@ 185 x 6
@ 225 x 6
@ 265 x 2
@ 285 x 1
@ 320 x 1
@ 330 x fail - I hit this pretty quickly, but my spotter touched the bar. Not counting it.

Standing OH BB Press
@ 95 x 6
@ 140 - 3 x 6 - strict, except last rep on last set needed a boost

Dips
@ body weight - 4 x 14

Coke
04-19-2013, 01:49 AM
Nice pressing sets there dude.

Blaine-O
04-20-2013, 04:04 PM
Speed bench + chains
Reg. Grip @ 140 - 6 x 3
Wide Grip @ 140 - 4 x 3

Skull Crushers
@ 130 - 3 x 6

DB Press
@ 100 - 3 x 10

Decline BB Press
@ 205 - 3 x 8

Coke
04-23-2013, 12:35 PM
Showcasing some good pressing work.

Blaine-O
04-23-2013, 07:43 PM
ME Bench + 45lb chains
@ 135 x 10
@ 185 x 8
@ 205 x 5
@ 225 x 3
@ 245 x 2
@ 275 x 1
@ 295 x fail

X-wide grip bench press
@ 225 - 3 x 8

Incline DB Press
@ 90 - 3 x 8

Flys
@ 45 - 3 x 8

OH Press machine
@ 185 x 6
@ 200 x 6
@ 215 x 6
@ 230 x 6
@ 240 x 6

Coke
04-28-2013, 12:26 PM
Haven't seen some recent leg work or squats from you, unless you're just not posting it...in any case, keep on it all.

Blaine-O
02-16-2014, 08:15 PM
I NEED to get back after it.

2/13
worked up to 275 on bench

2/14
worked up to a set of 3 at 365 on box squat

2/16
Bench
@ 225 - 3 x 6

Skull Crushers
@ 105 - 3 x 6

+ some shoulder work and light db flys

Blaine-O
02-17-2014, 08:32 PM
Box Squat to parallel
@135 x 10
@225 x 8
@315 x 5
@365 x 3
@ 405 x 2
@ 425 x 1

Hip Adductor
@ 90 - 3 x 10

Hip Abductor
@ stack - 3 x 10

Blaine-O
02-19-2014, 10:44 PM
2/18
leg raises, back ext., crunches

2/19
Lat Pulldown
@ 160 - 3 x 12

DB Row
@ 75 - 3 x 10

Blaine-O
02-20-2014, 07:10 PM
Box Squat
@135 x 10
@225 x 6
@315 x 5
@365 x 3
@405 x 1
@430 x 1

Hip Adductor
@ 95 - 3 x 10

Hip Abductor
@ stack - 3 x 12

Blaine-O
02-21-2014, 08:16 PM
Bench off 2 boards
@ 135 x 10
@ 185 x 8
@ 225 x 6
@ 255 x 3
@ 275 x 1
@ 295 x 1

Skull crushers
@ 110 - 3 x 6

Db press
@ 90 - 6,6,8

Flys
@ 35 x 8,8
@ 40 x 8

Straight arm pull downs
@ 150 x 10, 10, 8

Blaine-O
02-26-2014, 12:44 PM
2/24
leg raises
crunches
15 mins cardio

2/25
DE Bench
@140 - 10x3

DB Flys
@ 35 x 8
@ 40 x 8,8

OH Press machine
@190 x 10, 10, 11

Blaine-O
02-26-2014, 07:28 PM
Box Squat to parallel
@135 x 10
@225 x 10
@315 x 8
@365 x 8

Lat Pulldown
@ 170 -3 x 10

Curls
@ 45 - 3 x 10

Blaine-O
02-28-2014, 08:50 PM
ME bench off 2 boards
@ 135 x 12
@ 185 x 10
@ 225 x 6
@ 255 x 4
@ 275 x 2
@ 300 x 1
@ 315 x 1
@ 325 x 1

Incline DB Press
@ 90 x 8, 7, 10

DB Fly
@ 35 x 10
@ 40 - 2 x 10

L raises
@ 35 - 3 x 10

I'm going off 2 boards for a few weeks at least and will work down to 1 board and eventually none, just trying to ease the shoulder back into shape.