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tangerine dream
04-30-2007, 02:57 PM
Lax season ended so it's time to start lifting again. I'll be starting off on WS4SB and see where I am after 6-8 weeks and see if I want to switch up routines or stay the course.

Current Stats:
Age: 19
Height: 6'
Body Weight: 158ish
1RM Bench: 165
1RM Dead: 325
1RM Squat: 285

Goals for end of August:
Body Weight: 175 lbs
Bench 1RM: 225
Deadlift 1RM: 405
Squat 1RM: 315+ ATF

tangerine dream
04-30-2007, 03:02 PM
Good start.. Trying to eat alot.

Flat Bench:
135x5
135x4
135x5

Incline DB Bench:
40x8
40x6
40x4

Seated Cable Rows:
110x10
130x10
160x4
140x8

Rear Delt Machine Fly:
weightX10
^my left shoulder was hurting so quit these

Decline Medicine Ball Situps:
12lbsX10
12lbsX10
12lbsX10

WestsideWarrior
04-30-2007, 03:02 PM
Welcome to the board, and good luck on your lifting, eat big and lift heavy.

tangerine dream
05-02-2007, 01:35 PM
^thanks dude

First time lifting legs in like 1.5 months. Have gotten alot weaker but expect to gain strength back quickly

Front Squats:
135x8 (hurt my wrists really bad because their so unflexible, had to stop)

Box Squat (about 3 inches below parallel)
135x8
185x5
205x2
185x3

Bulgarian Split Squat DB:
20's x 8 (each leg)
20's x5 (each leg)

Glute Ham Raises:
BWx8
BW+35 x 6
BW+35 x6

tangerine dream
05-04-2007, 06:35 PM
Repetition Day:

Flat Bench: <60 second rests
115x12
115x6
115x1

Tricep cable pushdowns:
70x5
110x5
110x5

Chinups:
BWx6 (wgpo)
BWx6 (cgpi)
BWx6 (mgpo)
BWx5 (cgpi)

Arnie DB Press:
25x10
30x8
30x7

EZ Bar Bicep Curl:
45x8
45x8
45x8

Leg Raisesx2

Coke
05-05-2007, 06:01 AM
Good efforts man, should do super as long as you stay on track.

tangerine dream
05-07-2007, 12:53 PM
Thanks cocoa, appreciate having an accomplished lifter like you stop by.

Max Effort Upper Body:

Incline BB Bench:
95x5
115x5
125x5

Flat DB Bench:
45's x 8
45's x 6
45's x 4

Chest Supported Rows: (super setted with seated db cleans)
45x10
90x10
115x6

Seated DB Power Cleans:
15's x 8
15's x 6
15's x 8

Hammer Curls:
20x8
20x8
20x6

Notes:
- Good workout. I think today was my like 2nd time ever doing incline bench.
- I switched to Part II of WS4SB, I get off from school for the summer in 5 days and will be incorporating strongman work into the routine. The only major difference between Part II and Part I is that it supersets the rowing movements with the upper back work.
- Some of the strongman work I think I'll be able to do with the materials I have are.. Farmer Walks up stairs/hills, sled drags, and sand bag work. And maybe keg throws if I can get my hands on one.

tangerine dream
05-09-2007, 02:18 PM
ME Leg Day

135x8 deadlifts to warm up.

Rack Pulls: (1 inch below knee)
135x8
225x5
275x5
305x2
225x8 (sumo)

Bulgarian DB Split Squats:
20's x 8
20's x 8
20's x 9

Abs:
Abs were extremely tight, I don't think they have healed yet from last weeks ab session.

Calf Machine: don't remember exact weights
weight x 10
weight x 10
most of stack x 8

Notes:
- Rack Pulls were pretty fun. They were right at the point were I used almost no legs to break the weight. Felt like I really isolated my back. I was hoping to do 315x3 but 305 felt pretty heavy so I called it quits there.

Cirino83
05-09-2007, 02:21 PM
Nice workouts. Now that lax is over, time to hit the weights hard this summer. Nice box squats btw.

tangerine dream
05-09-2007, 03:56 PM
Thanks man. I love box squats because they force me to use good form and go down below parallel.

FANCYPANTS
05-09-2007, 04:54 PM
sweet leg/back work...I was a long pole back in HS....LAX RULES!

tangerine dream
05-09-2007, 05:18 PM
SoCa LAXER?!?

haha thanks man.

FANCYPANTS
05-09-2007, 05:28 PM
nor-cal actually:)...I'm one of the originals lol

tangerine dream
05-10-2007, 01:41 PM
Moving back home tommorow so I decided to get a workout in today.

RE Day

Seated BB Press:
115x5
115x5
115x4

Dips: (90 sec. rest inbetween sets)
BWx8
BWx6
BWx4

Pull Ups: (supersetted w/ throat pulls)
BWx8
BWx6
BWx6

Throat Rope Pulls:
30x12
50x12
50x12

Incline DB Curls: (supersetted w/ DB tricep extensions)
20's x 5
15's x 6

DB Tricep Extensions:
40x8
40x8

Coke
05-11-2007, 05:50 AM
Doing fine bro, nice RE day workout.

tangerine dream
05-14-2007, 09:14 AM
Thanks coke.

ME Upper:

BB Flat Bench:
95x5
115x3
135x3
145x3
155x3

DB Incilne Bench:
40's x 6
45's x 6
50's x 6

BB Bent Rows: (no english until last few reps/ supersetted w/ rear delt flys)
115x8
115x8
115x8

DB Rear Delt Flys:
7.5's x 8
7.5's x 8
5's x 8

Bicep Preacher Curl:
45x10
45x10
45x10

Notes:
- Tried doing some box jumps after I finished the workout but my abs have still not healed from my medicine ball ab workout 2+ weeks ago!!! Weird and annoying.

- Bench is back up to where it was at before lacrosse started. Hoping to pack the pounds onto this lift very quickly.

- I'm trying to eat alot every day, I bought a bunch of ingredients to fool around with making a weight gaining shake. Anyone have any sweet recipes?

Coke
05-15-2007, 06:03 AM
Best thing to add into shakes are some peanut butter, canned fruit, etc - you get the idea...smooth session.

tangerine dream
05-16-2007, 09:34 AM
I'll give those a try, I just picked up some frozen berries today. I also got some olive oil to try. Haha I tried making a shake the other day and I put way way too much yogurt, oats and olive oil in (like 2 tbsp) and it was so disgusting. I'm just going to try new ingredients in little steps, so that I don't waste money making disgusting concoctions.

GREAT session today!

ME Lower:

Sumo Deadlift:
135x8
225x3
275x3 (belt)
295x5 (belt)
315x3 (belt) PR!

Lateral BB Lunges: (each leg)
Bar x 8
95x8

Notes:
- Hit a new deadlift PR within 3 weeks of the end of lacrosse. It didn't hit me until the drive home that I hit this PR. I thought I was going to end with 295x5 but I knew I had 315 in me. The first two reps of 315 went up like butter and I had to work for my last rep.

Cirino83
05-16-2007, 09:51 AM
Solid pullin bro. Nice PRs.

Coke
05-16-2007, 10:08 AM
3pps on the sumos is sweet, nice PR dude...nice lunging too.

tangerine dream
05-18-2007, 09:15 AM
Thanks guys, it felt great to hit that PR.

RE Day:

Increased ROM Push Ups: 60 sec rests
x12 (used this rubber inflatable thing to increase the ROM, but it really hurt my wrists)
x14 (switched to using DB's to increase ROM)
x12

DB Floor Press:
40's x 6
50's x 6
60's x 3

Chin ups: (medium-wide grip, palms out)
bw x 6
bw x 6
bw x 5

Hammer Curls:
25's x 8
30's x 7

Notes:
- First time doing DB Floor presses and they were alot of fun, really hammered my triceps.
- Weight is still around 158ish. Need to start taking the calorie intakes a little more seriously.

Coke
05-20-2007, 08:53 AM
Good to see the effort man, moving right along in here.

tangerine dream
05-21-2007, 02:01 PM
Legs and back kept cramping up on bench today due to the isometric holds I was doing with my brother yesterday. Did a few sets of time bridges and squat holds. Couldnt really find my groove on bench as my hips and lower back kept on spasming.

Flat BB Bench:
115x6
135x3
145x3
165x2
135x6

Incline DB Bench:
45's x6
45's x6
45's x5

BO BB Rows:
115x8
135x8
145x4

Rear Delt Machine:
don't remember exact weights, did 3 sets of 12 reps


Good session, except I think I pulled a hip flexor while benching.

Coke
05-22-2007, 05:45 AM
Fine stuff with your benching and rowing man.

tangerine dream
05-23-2007, 10:55 PM
Thanks coke, I'm starting to enjoy benching alot, prolly because I can finally put up some semi-decent weight. Did some squats today, felt great and I think my form was really good.

Back Squats:
135x8
205x5
205x5
205x5

One of my new goals is to be able to perform one of the harder "skills" on this page.. http://www.beastskills.com/tutorials.htm

Coke
05-24-2007, 04:53 AM
You are on your way with it bro, having great form on the squats or any movement can't be beat.

Cirino83
05-24-2007, 07:53 AM
Nice squatting.

tangerine dream
05-24-2007, 01:51 PM
Thanks guys. I'm going to the ocean next week for beach week so I won't be lifting at all and will probably lose some weight because I'll be too cheap to buy food. I haven't been taking my diet seriously lately so I really need to buckle down with bulking once I get back. This is the turning point I think, I have decent strength base, now its all about commitment to achieving my goals.

tangerine dream
06-04-2007, 10:16 AM
Got back from no lifting for a week after being at the beach for a week. I drank every night and my diet was crappy but somehow my strength held up. I've switched routines to Starr's 5x5 because I made great progress when I was on the beginner version of it. I feel like I wasn't working my legs enough on the WS4SB.

BB Squat:
135x5
155x5
185x5
205x5
225x5

BB Flat Bench:
45x8
95x5
115x5
135x5
145x5

Bent Over BB Row:
65x5
95x5
115x5
135x5
145x5 (english on last 2 reps)

Notes:
- Felt like I was bouncing a little bit on my squats when doing 225, need to control my descent more. Getting great depth however, definitely below parallel.
- Bench felt real solid.
- Felt VERY strong on rows, used no english until last 2 reps on 145.

Great Sesh!

Coke
06-04-2007, 12:20 PM
Having the chance to get away and kick back is super...those are some nice sets there guy.

Cirino83
06-04-2007, 12:54 PM
What is this beach week you went to? Local thing?

Anyways sounds fun and nice comeback session.

tangerine dream
06-04-2007, 02:25 PM
I live in Maryland and theres this thing where all senior's in highschool throughout the state go to Ocean City for some week out of June (usually the 2nd-7th). I still haven't gone during the actual month of June , but I hear that it gets pretty crazy once June 2nd rolls around.

tangerine dream
06-06-2007, 10:24 AM
Back Squat:
135x5
155x5
185x5
185x5

Standing BB Shoulder Press:
45x8
65x5
95x5
115x3
95x5

Conventional Deadlift:
135x5
185x5
225x5
275x4

Notes:
- I didn't realize the bar I was using for deadlift was incredibly bent until the middle of my last set. I couldn't figure out why the weight was breaking off the floor so weirdly.

Coke
06-06-2007, 10:49 AM
Good job on them three movements dude.

tangerine dream
06-06-2007, 11:27 AM
thanks man, i really like squatting 3 days a week.

I just started a fitday account so that I can keep track of my calories each day. My goal is to eat at least 3000 calories a day, which is way more than I'm used too.

tangerine dream
06-08-2007, 12:20 PM
Back Squat:
135x5
155x6
185x5
205x5
230x3
185x8

Flat Bench:
45x5
95x5
115x5
135x5
150x3
115x8

BB Bent Over Row:
45x5
95x5
115x5
135x5
150x3
115x8

Dips:
BWx8
BWx8
BWx7

EZ Bar Curls:
45x8
45x8
65x8

Notes:
- Good all around workout. Bench and Rows are exactly on par with eachother, which I think is kinda cool.
- Diet is progressing swimmingly, going to buy some more wholemilk, yogurt, cottage cheese today.

Coke
06-08-2007, 01:33 PM
... i really like squatting 3 days a week.


Don't think I could hang with that, good for you though bro...whole body work is sweet.

tangerine dream
06-13-2007, 08:23 PM
Nothing to write home about; need to get diet back on track.

Squat:
135x5
185x5
205x5
205x5

Standing BB Shoulder Press:
45x5
65x5
95x5
115x5

Coke
06-14-2007, 05:28 AM
The millies and squats are looking tight, keep it up.

tangerine dream
06-15-2007, 09:36 PM
Thanks for the continued support cocoa, it provides added motivation in the weightroom knowing there is someone following my progress.:thumbup:

So I signed up for online poker earlier this week on Monday. Needless to say I got addicted to it and blew 50 bucks on monday, then put another 50 bucks on my account on tuesday... that was all gone by wednesday. I played for hours monday, tuesday, and wednesday which caused me to miss my workout on monday and half-ass my workout on wednesday. Luckily I don't have a job this summer and can't afford to waste any more money on that ****. It's actually a blessing that I lost all of my money, otherwise I'd prolly have missed todays workout also. Getting bigger and stronger is so much more important to me than winning a few bucks in poker. tuttut

Squats:
135x5
155x5
185x5
205x5
235x3
185x8

Flat BB Bench:
45x5
95x5
115x5
140x5
150x3 (what I thought was 160)
160x1 (failed on 2nd rep)

Neck Press:
115x5

Bent Over BB Rows:
45x5
95x5
115x5
140x5
160x3
115x8

Pullup Negatives:
BWx8
BWx8
BWx8

Notes:
- Squats felt good, depth was close to ATF. My right leg seems to kind of unsteady when I squat which I think may be due to not setting up my stance correctly.
- Bench was going great until I mistakenly put 150 on instead of 160. I belted the 3 reps real easy and was estatic until I realized only 150 was on the bar. Then went and tried 160 and only got 1 rep. I think I could have hit 160 3 times if I had been fresh.

Coke
06-16-2007, 08:40 AM
Gambling is a tricky thing, have fun with it but that some shiat you got to keep in check...session looks nice.

tangerine dream
06-18-2007, 01:44 PM
Yea I'm just going to stick with home poker games for a while.. not worth the aggravation. I stilll weigh about 155 despite eating about 3000 calories a day for the past 2 weeks. I am going to bump up the calories to 3750+ and see if that does the trick. I think hitting 170+ by the end of the summer is unrealistic, so now my goal is to hit at least 165 by the end of the summer. 6ft 165 wouldnt be too shabby, right now I'm skinny as a beanpole.

Great session today, hit two PR's.

Back Squat:
135x5
155x5
185x5
210x5
235x5

Flat Bench:
45x5
95x5
115x5
135x5
160x4 (PR)

Bent Over BB Rows:
45x5
95x5
115x5
135x5
160x5 (english on last 2 reps) (PR)

Notes:
- Hit a 3 rep PR for bench, last PR was 160x1. The 4th rep was ugly as sin... took about 10 seconds to get up with the bar tilting drastically downward on the left side.

Cirino83
06-18-2007, 02:06 PM
Training has been solid lately man. As far as online poker and blackjack. It's the devil. I have been hooked for a few years now. Sportsbetting is different, but all proceeds usually go down the drain at the ring games.

Coke
06-19-2007, 05:51 AM
Doing fine, got some pounds to fill in that 6ft frame - take your time with it and stay on track.

tangerine dream
06-20-2007, 12:59 PM
thanks coke

Back Squat:
135x5
155x5
185x5
185x5

Push Press
95x6

Sumo Deadlift
135x5
225x5
275x5
275x5

Cirino83
06-20-2007, 01:09 PM
Nice pulls.

Coke
06-21-2007, 06:37 AM
Nice job dude.

tangerine dream
06-22-2007, 01:28 PM
^thanks guys

Back Squat:
135x5
165x5
185x5
205x5
245x3 (pr)
185x8

Flat Bench:
45x5
95x5
115x5
135x5
165x2 (failed 3rd rep)
165x2 (failed 3rd rep)

BO BB Row:
45x5
95x5
115x5
135x5
165x3 (PR)
115x8

Dips:
BWx8
BWx8
BWx8

Hammer Curls:
20's x 8
25's x 8
30's x 8

Notes:
- For my squats I used a low bar placement on my back. It really improved my form as I was able to get below parallel alot easier and there was no back extension when I hit my depth. The downside was that it really strained my shoulders because I had to hold the bar in place because it was so low. Any tips on using low bar placement for squats??

- For my first attempt of 165 for bench I tried to get myself really pumped up.. I ended up slamming the bar against the safety catch things on my first rep and it totally ruined the next rep because I lost my arch and groove. I tried 165 again for the next set and almost got the 3rd rep up but stalled 2/3 of the way up. I think I should be able to get 165x5 on monday tho.

- I haven't weighed myself in a while but it seems like I'm gaining all my weight in my upper back. My chest is a little bigger and my triceps have gotten bigger as well.

- I'm going to put some videos up of my benching, squatting and barbell rowing when I hit 185x3, 275x3, and 185x3 respectively.

Coke
06-23-2007, 09:24 AM
Pulled off a couple of sweet PRs with the squats and bb rows man, good work.

North
06-23-2007, 09:32 AM
Nice rowing and squating.

"Luckily I don't have a job this summer" - I know how you feel being a bum is great

tangerine dream
06-23-2007, 12:11 PM
thanks guys, i feel like i'm finally starting to make some real progress.



"Luckily I don't have a job this summer" - I know how you feel being a bum is great

Haha yea... I'm all about the lazy summers. Grinding it out for the Man is overrated.

tangerine dream
06-25-2007, 01:41 PM
Back Squat:
135x5
155x5
185x5
225x5
245x5 (PR)

Flat Bench:
45x5
95x5
115x5
140x5
165x3 (reps PR)

BO BB Row:
45x5
95x5
115x5
140x5
165x1

Notes:
- My squats have been progressing alot. Bench is getting there slowly. Need to drop the weight down on the rows 5-10 lbs.

Coke
06-26-2007, 05:13 AM
Fine effort with those movements, PRs are always sweet.

Cirino83
06-26-2007, 07:31 AM
Awesome work with the new PR's man.

tangerine dream
07-02-2007, 01:50 PM
^thanks guys. Took off last wed & fri due to family stuff. Excellent workout today. Hit a new PR with squats.



Back Squats:
135x5
155x5
185x5
225x5
255x5 (PR) (Got below parallel but I good morning'd the weight on the ascent of most of the reps)

Flat Bench:
45x5
95x5
115x5
135x5
165x3

BB Rows:
45x5
95x5
115x5
135x5
145x5

Weighted Situps:
BWx12
+10x12
+25x12

BCorn
07-02-2007, 02:17 PM
nice numbers on the squats!

Coke
07-03-2007, 05:38 AM
Good stuff there man, holding on strong.

Cirino83
07-03-2007, 07:33 AM
Nice work man.

tangerine dream
07-06-2007, 10:28 PM
Thanks for support bcorn, coke, and cirino.. it's much appreciated.

Bad news... I must have tweaked my knee somehow last night. Whenever I bend my knee or sort of twist it in a sideways direction I feel this very sharp, tight pain just below the kneecap where the cardilidge is. I'm almost positive its not lifting related as the last time I lifted was on monday. This is very weird as it came out of nowhere on a day where I had basically sat on my butt all day. If it doesn't get better by monday I'm going to go see the doctor!!

I'm going to stop all lifting excercises that involve the legs until I get this figured out.

tangerine dream
07-09-2007, 01:05 PM
Well the knee feels fine now after a few days rest. I didn't want to risk it however so I did overhead squats instead of back squats today. Today was a really fun workout. I mixed it up alot.

Overhead Squat: (Power Snatched the weight into position)
45x5
55x5
65x5
65x5
65x5

Flat Bench:
45x5
95x5
115x5
135x5
165x3

Power Snatch:
95x3
95x3
95x3

Weighted Abs:
+25x10
+35x10
+45x10

Wrist Rollers:
25lbsXroll
25lbsXroll
25lbsXroll

- Overhead squats were alot of fun and really worked my shoulders. I was able to get really good depth on these. My butt was almost touching my calves.

- Bench is still the same. Hasn't improved in a while but that is to be expected as my diet has been terrible the past two weeks and I've missed a few workouts.

- Power Snatches were also alot of fun. My form was ok.. I was getting the weight up fine but my feet positioning after dipping under the weight and catching it overhead was kind of random. My feet would kind of splay out to the sides into a real wide stance. I'm going to watch some videos on youtube to try to improve my form.

- I really really need to learn how to like food. I weighed myself a day ago and I weighed 153 (down 5 lbs) :swear: :cry: :swear: :cry: I want to get to 165 by the end of the summer. Which may still be realistic. I hate eating but I guess I'm going to have to suck it up. (no pun intended!!)

Cirino83
07-09-2007, 01:23 PM
nice work in here man. if you want an easy/delicious snack for bulking...goto the recipe section and search "amazing protein bars" they were my best friend when I was putting on weight along with tons of food and whey. good luck

Coke
07-10-2007, 05:47 AM
Might have been just a nerve thing with the knee, glad all is well there.

Making some protein and/or weight gain drinks will help tons while you step up the food intake.

tangerine dream
07-10-2007, 09:21 PM
Thank cirino and coke! I've gotten back on the horse with trying to gain weight. I made some weight gain bars cirino pointed out. The "macros" or whatever for them are...

Cals Fat Carbs Prot
4076 260 250 259

I figure if I eat half of a pan of that everyday plus what I normally eat I will definitely be over 4000 calories a day. These things were so easy to make so my lazy ass has no excuses now. I'm going to really need the extra calories because I'm going to start strongman conditioning and plyometrics in 2-3 weeks.

Thanks for the well wishes about the knee coke. I was very worried when it first started hurting because I only have 3 more years left in my lacrosse career before I go into the real world and it would have been devastating to lose some of that to a serious knee injury. I'm not going to do any heavy back squats this week, instead I'm just going to do overhead squats and maybe front squats. I'll be getting back to heavy back squats next week barring anything happening to my knee again.

tangerine dream
07-11-2007, 02:42 PM
I ate a quarter of the protein bar I made which gives me about 1000 calories. It would taste pretty good if I hadn't put way too much protein powder in. I put 5 scoops in so the bars are really dry and hte protein mix doesnt taste that great. I'm just going to put 1 scoop in for my next batch and I'm going to also put some peanuts and maybe chocolate chips in to go along with the peanut butter, oats and olive oil.

Incline DB Bench:
45's x 5
55's x 5
65's x 5 (pr)
70's x fail

Sumo Deadlifts:
135x5
225x5
275x5
315x4 (reps PR)
365xfail lol don't even know why I tried this, should have gone with like 340 or 345.

Notes:
- Was real happy with the deadlift PR considering I've only deadlifted 2 or 3 times this summer.
- Upper/Mid back is still really sore from the OH Squats and Hang Snatches from mondays workout. Really looking forward to doing some Hang Snatches + OH Squats on friday.

Coke
07-12-2007, 06:11 AM
Fine tuning them homemade protein bars sounds like a good plan...ace sumo deads and db inclines PRs bro.

Cirino83
07-12-2007, 08:08 AM
strong sumo DL's man. you usually do sumo? I've actually never attempted it at a decent amount of weight

tangerine dream
07-12-2007, 10:46 AM
thanks coke... I feel like I'm on my way now.


you usually do sumo? I've actually never attempted it at a decent amount of weight

Yea more often than not I do sumo, I'll occasionally do conventional to mix it up. When I deadlift sumo I'm basically lifting with 70% legs 30% back. I feel that sumo deadlifts have made my hips alot stronger which has good carry over into squatting.

Next week I'm probably going to try raised platform snatch grip deadlifts which is I hear are incredibly hard.

tangerine dream
07-13-2007, 02:17 PM
Flat Bench:
45x5
95x5
115x5
135x5
170x2 (PR)

Hang Snatch:
45x5
95x3
95x1
105x3
105x1

Dips:
BWx8
+12.5x8
+20x6

Hammer Curls:
30's x8
30's x8
30's x8

Tricep Cable Pushdown:
25x8
50x8
65x8

DB Sidebends:
50x8
50x8
50x8
50x8

Notes:
- decent workout today. had a pretty bad headache because I only had like a bowl of cereal before I went to the gym. Fine now that I've gotten something substantial to eat.
- Ready to get back to heavy squats next week. I'm pretty sure the knee is back 100%.

Cirino83
07-13-2007, 02:21 PM
nice benching man...congrats with the pr

Coke
07-15-2007, 10:41 AM
The flat benching PR is sweet...good workout.

tangerine dream
07-16-2007, 02:32 PM
Thanks dudes... on to 185!!!

Switched my routine back to Westside 4 skinny bastards because I want to start implementing conditioning into my workouts. Pretty good workout today; no PR's but a good workout nonetheless.

Flat BB Bench Press:
45x8
45x5
115x3
145x3
170x1

Flat DB Bench Press:
50's x6
60's x6
60's x6
60's x6

BB Rows: (Supersetted w/ Rear Delt Machine)
115x10 (strict)
115x10 (strict)
115x10 (some kipping the weight from reps 5-10)

Rear Delt Machine:
some weights x10
some weights x10
some weights x10

Incline DB Curls:
20's x8
25's x5
20's x7

Abdominal Circuit:
Hanging Knee/Leg Raises x 12
Decline Situps x 10

Notes:
- Bench seems to be stalling, I think I'll deload bench the rest of this week and hopefully next week I'll be able to hit a PR.
- Looking forward to Fridays workout where I'll be doing to plyometrics, sprints and maybe a little strongman stuff.

Coke
07-17-2007, 05:53 AM
Fine upper body session bro.

Cirino83
07-17-2007, 12:42 PM
i agree with coke..nice work

tangerine dream
08-22-2007, 02:19 PM
Haven't worked out in like a month. Was real busy with a community college class then I just moved down to my new school in Florida. Its real sweet so far. I'm living in a huge on campus apartment. I have no meal plan but I have flex dollars so I can basically buy the food I want from the college food cafeteria which isn't cafeteria style... you buy what you want. I also have the choice of cooking stuff for myself because the apartment has a kitchen. We'll see how it works itself out, todays only my second day here. Everyone here seems real cool and I'm already starting to meet people, which I thought might be hard because I'm a transfer.

Today I worked out for the first time in like 4 or 5 weeks. Did some deadlifts and I felt like I pulled both of my hamstrings.

Deadlifts:
135x6 conv
185x6 sumo
225x5 conv

DB stepups:
25's x 8

Felt real weak today but I'm glad to be back in the game.

On a side note I saw the most roided up dude doing 1 board bench press repping like 335. His traps were freakishly huge. And in between each set he would yell at himself. It was pretty intense.

Coke
08-23-2007, 05:43 AM
Glad you like the new school and facilities...gonna be super once you get your schedule and routine down.

tangerine dream
08-27-2007, 07:56 PM
Thanks coke! Got a real good workout in today. Lost alot of strength in my mini hiatus from lifting but it felt good to get back in the game for real. Talked to the lacrosse coach today for the first time. Seemed like a real good guy and I'm very excited for this year. This school seems like the virtual opposite of my last one.. which is a very good thing. Coach said there is going to be a strengh & conditioning coach working with us so I'm excited to learn some new things... hopefully he knows his stuff.

School weight room is very nice. Has lots of equipment. Excited for Wednesdays leg workout because it looks like there was a Glue ham raise thing which I have never used before.

Weighted Dips:
BWx8
+20x5
+30x5
+30x3

DB Flat Bench:
45's x 6
45's x 4
40's x 5

BO BB Row:
45x8
95x8
135x3
95x6

Decline Weighted Situps: (was almost vertical)
BWx10
+25x6
+25x6

Coke
08-28-2007, 05:21 AM
The strength and conditioning coach should be super to work with...no doubt gonna be taking it up in there.

tangerine dream
08-30-2007, 08:47 PM
thanks man, also some good news is that the school just built a new weight room for the sports teams and i heard that the strength and conditioning coach used to be on the orlando magic strength and conditioning staff.

Didn't get to do my leg workout yesterday. But I'm taking a swimming class and I'm sooo bad at swimming. I was able to breast stroke the first lap then i had to backstroke the last 6 laps. I was the last person done. Don't really mind though, I've always wanted to be good at swimming and this will also help get me into cardiovascular shape.

tangerine dream
09-11-2007, 09:37 PM
Started team conditioning yesterday and jesus... the combination of our strength and conditioning coach and the lacrosse coach is ridiculous, especially considering were not even in season, season doesn't start for 5 or 6 months.

Today we spent an hour in the gym then had a 1.5 hour practice that was cut short by lightening.

First we did a circuit which consisted of 4 exercises which we rotated through as many times as possible for 20 minutes. It consisted of..
20 reps of pushups
20 reps of supinated BW rows (hanging underneath a bar in a squat rack)
10 reps of v-ups
10 reps of hang clean and press @ 55 lbs

I got through it 2 times doing all the reps correctly then an additional 3 times with alot of cheating. My muscles were complete mush after this.

After this we got a water break then had to come back and do another circuit which was kind of weird. There was a bar with 65 lbs on it and one rep would be when a person would have to curl it twice then press it twice while you still had an underhand grip. Everyone else would have to do their stations until the member of your group doing that first exercise finished. The other 3 stations consisted of BW seated dips, rubber cable rows, and some other thing that was sort of like push ups.

Then we had to do stair runs for a while. Then had to run over to the practice fields which were pretty far away.

It was a workout like nothing I've done before so I'm excited to see what sort of results I get. I've started eating in the cafeteria a lot more to try to compensate for all the physically depleting workouts that I'm doing.

Coke
09-12-2007, 06:19 AM
Damn, you guys are being put through the mill, that's great, lol - :D

tangerine dream
09-19-2007, 08:17 AM
Damn, you guys are being put through the mill, that's great, lol - :D

Ugh yeah, most tiring week of my life. We've had to wake up at 5am everyday for the past 5 days to do the lax coaches conditioning in addition to the strength and conditioning coach's conditioning in the afternoon and regular lacrosse practice.

Today we did a lot of like team military exercises. Where you have to rely on your teammates to help you do everything. It very hard.

The session went some like this (we were on a indoor basketball court):
-Walking lunges to half court and back while entire team had arms interlocked, we had to all stay in a straight line or else we'd start over.
-Dead man drags full court there and back (one person hangs arms around other parters necks and hangs limply with legs dragging by behind the person who is walking)
-Fireman carry full court there and back (put partner up onto shoulders and walk)
-More team lunges
-10 team situps (sitting in straight line with arms around person next to you back have to go up and down as a unit)
- teams lunges
-dead man drags
- fireman carry
-team lunges
-10 team pushups where team is in a circle and person in front of has his legs on top of your shoulders and you have your legs on top of the shoulders of the person behind you. These were very hard because I got a guy who weighed like 230 and his legs were tree trunks. I was able to get a few reps out but coach kept on making us start over because we werent doing them as a team.

Coke
09-20-2007, 05:33 AM
Wow man, doing some killer training with the team.