E-bol's Training Log

[e-bol]

Hey everyone I am new here. I train with vdizenzo, rmcray, and rhodes. Just thought I would get on the band wagon and start a journal. So here it goes:

Wed.-Deadlift off of 45's
135x5
225x3
315x2
405 for 5 singles

Remove 45's and added suit
505x1
595x1
655x1 PR!!!

Kettlebell swings 3x8
Chest supported rows 5x5
Cable pullthroughs 3x12
Various ab work
Treadmill 20min

[e-bol]

Friday 2-2-07

Bench
barx12
135x8
add 3 board
225x5
315x3
405x3
455x3
495 miss
495x1
add 5 board
495x3
545x3
585x1

incline bench 4 sets
side laterals 3 sets
rear delts 3 sets
abs

I train with two of the best benchers on the east coast and found myself not listening to their advice like I used too. Time for me to get back to my old ways, stop thinking so much and SFW!!!!

[drew]

Nice PR ebol.

Missed you guys Friday.

[Stumprrp]

sick man

[e-bol]

Thanks guys!!

No training monday or today caught a case of the stomach flu that is going around. Lost about 10 pounds in two days. Feeling better today, but I will rest up for friday.

Being sick sucks balls!!!:drooling:

[e-bol]

Friday 2-9-07

Bench
Barx12
135x5
Add 4 board
225x3
315x3
405x3
455x1
495miss
add 5 board
545x1
585miss

One arm standing dumbbell presses
50x5
70x5
90x5

One arm dumbbell clean and press from floor
100x5

CSR 3x5
Triceps 3x15


I would post saturday's squat workoutbut, it is way too pathetic. I guess being sick took its toll.

I need to get bigger!!!!

[e-bol]

2-12-07

Speed Bench
135x8x3

Rack lockouts
225x3
315x3
405x3
455x3
365x5

treadill 20 min

2-13-07

Chain suspended good mornings(straight bar)

135x3
225x3
315x3
405x3
495x3
545 miss

cleans
145x5x5

[e-bol]

2-16-07

Bench

Barx12
135x5
225x3
add 5 board
315x3
405x3
455x3
495x3
545x3
585x1
add shirt no boards
545x3

clean and press
135x5
185x5
185x5
225x3

pulldowns 3 sets
pushdowns 3 sets

[e-bol]

DE squat

Below parallel box
135x5
225x2
315x2x6

Cambered Bar GM
145x5
235x5
325x5

Leg press 3 sets

[e-bol]

2-19-07

Speed bench
135+one mini per side 8x3

close grip
2253x10

pushdowns and hammers

2-20-07
Rack pulls (4 inches below the knees)
135x3
225x3
315x3
405x3
495x3
585x1
675x1 PR

powersquats 5x5

[e-bol]

2-23-07

Bench
barx12
135x5
225x3
add 4 board
315x3
405x3
475x3
515x1
545x1
575x1PR
add shirt
565x3

close grip board press with bands
335x5
425x5
475x5

seated cable rows 4x10
hammer curls 4x12
band pullaparts 3x15

2-24-27

box squats(below parallel)
375x6x2

cambered squat bar goodmornings 3x5

leg press 5x5

[e-bol]

2-26-07

bench
135+minis 8x3

hang clean and press
135x5
185x5
225x5
245x3

biceps,triceps, and shoulder horn 4x12

[Stumprrp]

you are a beast

[DGabe24]

Some solid compound lifting man, you dont get caught up with too much bullsh1t I like it.

[drew]

Nice PR on rackpulls and really nice benching friday. SFW

[HeavyBomber]

You dead lifted 655? HOLY ****!

[Sidior]

There is some nuts weight being moved in here, ****! How many years have you been in the game bro?

[e-bol]

thanks guys!! I have been lifting for about 8 years and powerlifting for about 7!!

3-2-07

Bench
135x5
add 4 board
225x3
315x3
405x3
455x3
495x3
545x3
585x1
605miss
add shirt no board
585x2 missed third

pulldowns to the belly 4x10
hammers 3x10
facepulls 2xfailure

3-4-07
Box squats
415x6x2

SDL 2x10
Hack squat 2x10
band leg curls 3x15

3-5-07
speed bench
155+minis 8x3
shoulder pin presses
135x3
185x3
225x3
275x3
315x3
365miss
315x5
closegrip bench
225x3x15
hammers and pushdowns

3-6-07
rack pulls
up to 675x1
body building squats 3x6
cleans from the floor
135x5
185x5
205x5
225x5