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Miller Time 24
05-03-2007, 10:25 AM
Hey guys,
This is my first time posting, and I don't have much of a choice. Big Ol Boy is my workout partner, and he is forcing me. JK I'm actually working out with him trying to prepare for a powerlifting Competition in September. We both thought it would be good for me to post, but I'm too lazy after working out with him.

ME Upper:

bb wide bench:
I felt strong with these, but I stayed at 225 because I didnít have a spotter
135x10
185x6
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Last set was slow, and I guy stood right next to my leg. He was there incase I needed help he said.

dumbbell decline bench w/ mini bands:
45x10
45x10
45x10
45x10
-It was pretty easy, and someone was using the 50ís.

band press downs/ and pull-a-parts :
-Used a light band for press downs, and a mini band for pull-a-parts.
4x15/15

bb rows:
135x10
185x5
225x3
225x3
225x3

pull ups:
3x8

dips w/ bands:
1x10 w/ light band
1x5 w/ light and mini bands
1x5 w/ light and mini bands
1x5 w/ light and mini bands
---------------------------
Felt good today, but I wonít say the same after ME legs tomorrow. I know BOB will destroy me.

Cirino83
05-03-2007, 10:30 AM
Welcome to the boards. Numbers looking good. Good luck with your goals.

Big o Boy
05-03-2007, 11:06 PM
Felt good today, but I wonít say the same after ME legs tomorrow. I know BOB will destroy me.

oh yes... I will. :evillaugh ...if you ever get up today. OOOooo... BURN.

You didn't tell me about the guy rubbing on your leg yesterday. That must have made you work extra hard... :whazzup:

Miller Time 24
05-04-2007, 03:28 AM
Cirino83
-thanks for the reply. I was reading your journal last night. I guess I have someone new to try to keep up with. I used that NO XPLODE before, and I liked the pump it gave also.


BoB
-Well I finally got up, and there is something about a 40 year old man with a dirty stash rubbing against your leg. Thats why I hope your stash grows in better. You may not be 40, but it will still make my lifts sky rocket.

Chubrock
05-04-2007, 08:03 AM
Nice job Miller.

Sidior
05-04-2007, 09:10 AM
:spam:

Miller Time 24
05-04-2007, 11:30 AM
Sidior- Thanks for the SPAM, and I hope I can get your numbers one day.
Chubrock- Thanks for the note




ME Lower:

Zerchers: I HATE THESE! Below parallel, attempted to touch with bb on each rep, First time for everything
45x10
95x5
135x5
185x3
205x1
225x1 felt good, but not low enough
225x1 same
225x1 same
225x2
I felt good with the weight, and I could have done more. I was nervous with the movement, and I guess I was making mental errors. I touched each rep, but my form wasnít near as good or low as BoBís.

3Ē platform sumo SLRDLís:
135x10
175x10
200x10
140x10
Used an overhand grip on all sets to work the forearms a bit.

doubled lightband, widestance pull-throughs:
For some reason, I suck at these. None of my reps were worth counting.

doubled lightband face pulls:
X15

CSRs, done to the face:
70x10
70x10

strict bb shrugs:
225x10

power shrugs w/ straps:
315x10
365x10 tweaked my upper back, so I went light next set
315x8

btb shrugs:
315x10 (straps)

45 weighted crunches ss w/ leg raises:
165x20/x10
165x20/x15
165x20/x15

-I felt good today, but I wish I could have done more for quads. BoB got a better workout on zerkers at 315, but Iím sure missions will make up for that. I was right, he did break me off.
-I weighed 197 with shoes on. My goal is 183 by September, but I want to keep gaining strength.

Sidior
05-04-2007, 11:48 AM
Real solid work, ME zerchers are ****ing death though. Will you and shaun be training together all the time now?

Coke
05-04-2007, 12:03 PM
Off to a good start, bet it's great to have Shaun as a training partner.

Big o Boy
05-04-2007, 07:00 PM
Hopefully we will Sid. At least until the end of the deployment. It's nice to have a training partner on the heavy days.

Oh and Miller, my legs are going to kill me on this mission today. Be glad you're staying home.... Wuss. :D

Miller Time 24
05-05-2007, 03:39 AM
Sidior
You aint kidding. Those Zerkers freakin suck. The inside of my arms were hurting bad yesterday. Shaun and I are planning on working out the rest of the time here, and we may until the end of the year.

Coke
Shauns an awesome workout partner, but he is a wuss sometimes. He tries to use towels and stuff. No, he is good to work out with because he has great form on his lifts.

BoB
I hope your mission is going well. When you get back, I'll tell you how little I did today. -Crap I can't figure out how to use those smiles

Chubrock
05-05-2007, 07:18 AM
Nice job with the Zerchers, and the RDLs.

Miller Time 24
05-06-2007, 01:45 PM
Chubrock
Thanks for the zerkers. I will try to catch you soon.



RE Upper:

CG bb incline:
45x15
135x12
175x10
175x10
175x6(hit wall)
135x10

Arnold presses:
40x12
45x12
50x7

btn standing shoulder presses SS w/ upright rows:
50x12; 50x12
50x10; 50x14
50x10; 50x15
All reps very slow and controlled

I didnít do much, but I wanted to get some work in. I am doing triceps, traps, and cardio tomorrow. I didnít have much motivation, and I got to the gym after BoB. It felt pretty good for something small. Iím not excited about the cardio, but I guess it is part of loosing weight.

Coke
05-07-2007, 05:56 AM
There's not too much enthusiasm for cardio across the board, lol - do what you got to do broÖnice session.

Miller Time 24
05-08-2007, 12:33 AM
CoCoa
Yeah the cardio didn't happen, but it will someday

Miller Time 24
05-10-2007, 06:43 AM
DE Lower:

Parallel box (15") wide-stance banded squats: w/ choked lights
45x7
45x5
95x5
135x3
185x2
185x2
185x2
185x2
185x2
185x2
185x2
135x2 I wanted to work my form.

All sets felt pretty good, with good speed. My knees were pushing in too much, and Martin is helping me with that. Iím using mini bands on my knees, and Iím pushing my legs apart.

3" Elevated Sumo SLRDLs: w/ OH grip
135x10
135x10
135x10
135x10
135x10

BW pull-ups:
+20x6 (neutral grip) Martin helped a little on the last one
+20x3 (OH, wide) Martin helped a little on the last two
x4 (neutral)
x4+2 kipped (OH wide, behind the head) Martin helped on one I think

one-arm db rear raises:
20x10/10
20x12/12
20x10/10

romanian twists: to each side
70x10
70x10
70x10

plate twists:
35x10
45x10

plate OH rotations: the UFC thing they do
35x at least 15-20
35x same
45x 13

Today felt good. I used inzer briefs for the first time. I was smoked after the 15 minutes of getting them on. I have to work on my knees moving in on squats, but everything else was pretty good.

Coke
05-11-2007, 05:49 AM
Fine job throughout man, solid effort.

Miller Time 24
05-13-2007, 03:34 AM
Coke
Thanks a lot, I'm just trying to keep up with BoB. He won't be able to lift the next couple days, so I may pass him up. I WISH. HE is a FREAK.

ME Upper:
Had a good workout today, but I missed Sally AKA BoB. Now everyone knows the names he is known by.


decline bb:
45x15
135x8
185x8
225x3
225x3
225x3
225x3
225x2
245x2(old PR)
265x1 (PR)
I felt good today, but I should have tried my PR after all those sets. I think I could have got another 5-10 pounds. This was the heaviest I ever tried on these.

chest dips: just below parallel
BWx15
+50x10
+50x10
Unlike BoB, I worked out with one of our terps, so he handed me the weight.

BO bb rows:
45x10
135x10
225x10
225x10

Kaz press:
95x10
135x9 elbows out too far
115x10
95x15
I lost form on a couple with 135, so I lowered the weight to get better work.

OH db extensions:
80x10
90x8
Triís were done.

bb curls:
95x8
115x5
115x3

I finished with a set of 20 pushups with my hands jumping off the ground to different locations, I don't know what they are called.

Bob
05-13-2007, 10:17 AM
Dang.. how'd I miss this journal...
Any friend of BoB, is a friend of mine...
Welcome aboard and to journal land.. albeit a late welcome.

Got some solid workouts in here...
So are you competing raw in Sept.? or Equipped?
Sounds like this is your first comp?
And you are about 40? youngster you..

GL... have fun.. and keep lifting heavy

Coke
05-14-2007, 05:57 AM
All numbers are looking nice, good workout bro.

Miller Time 24
05-15-2007, 01:19 AM
bearwolf
Thanks for the post. I'm going to compete raw in septamber. I'm too cheap for equipment yet, and I want to do well raw before I even purchase equipment. This will be my first competition, but I watched two since we got out here. I think that will help me to know what is needed for the lifts, and I have a great training partner in BoB. I'll try to catch up to you some day, but I got a long way to go.

Coke
My bench, and BB rows suck. I keep getting pissed of with them. I'm not getting as many gains in those as my squats and deadlifts. I guess practice makes perfect. I've been watching a Westside seminar, so I think it will help my form. That shouls strengthen my bench out of the weakling ranks.

Miller Time 24
05-18-2007, 12:46 PM
My last two workouts

ME lower:

normal stance good mornings:
45x10
135x10
185x6
205x5
225x3 old PR
225x3
275x1 (Good Morning PR)
285x0
I was pumped about that. I did the workout a few days ago, and I donít remember what else I did. I know it sucked though.

Tonightís workout
DE Upper:

BB bench:
I used double banded monster mini bands on all sets. I just got those and my average bands today.
45x10
95x10
115x3
115x3
135x3
135x3
135x3
135x3
135x3
155x3 too slow
135x3
185x1 monster mini PR. First time doing these
225x0 felt like a ton

JM press
95x10
95x10
95x10
Slow and controlled

Tate press
25x10
25x10
25x10
I did all the sets using a monster mini band also.

T bar rows
45x10
80x10
80x10
80x10

BoB set:
Average band pressdowns supersetted with monster mini band pull a parts:
10; 10
10; 10
8; 10
Screw that!!! I was done. Those average bands aint no joke.



I felt like I did pretty good even without BoB making me look like a sissy.
Itís bed time. I got an early mission.

Coke
05-20-2007, 08:54 AM
Solid GMs PR, good stuff overall dude.

Chubrock
05-20-2007, 08:58 AM
Damn strong GMing man. NIce job.

Miller Time 24
05-21-2007, 05:30 AM
Coke, Chubs
Thanks, I finally got the right motion with them. I feel much smoother doing them. They did suck though.


DE Lower:


parallel box squats: w/ choked average
45x6
95x5
115x2
135x2
135x2
155x2
155x2
155x2
185x1
205x1
225x1
245x1
275x1PR
These felt a lot different, and I was happy with the results. The average bands are pretty tough. I was very happy with my new PR. I wanted to do more, but I had to save a little for the rest of the workout.

shrugs:
225x10
315x10

jump shrugs:
135x10
185x10
225x8
Only the first set was really good, but it worked. I didnít jump very high on the other two sets. This was my first time doing these.

hamstrings on decline bench:
BWx10
BWx10 w/ neg
BWx10 w/ neg
Something I came up with, but it isolates hamstrings well.

45 degree hyper:
BW+ average bandsx10
BW+ average+25 x6
BW+ average+25 x8

Bunch of abs

Coke
05-21-2007, 09:19 AM
Quite clever doing hamstrings via decline bench, good job on everything especially the box squats.

Miller Time 24
05-21-2007, 12:15 PM
coke
Those hamstrings worked well. I had a guy keeping my feet pushed down, and I had one spotting me on my negatives. The box squats felt good, but I wish I tried more. I get pissed because I only do weight I can handle. I would rather try and fail higher weights, so I'm trying to get that mind set on squats.

Bob
05-21-2007, 12:40 PM
Awesome job on the Box squats man... great PR!!!

Careful on the Jump Shrugs... they are meant to be explosive and fast as I understand them from some OL guys.. I also have made the "mistake" of going too heavy too soon.. b/c the other thing is the impact on the ground and the shoulder... no need to damage anything..

Stay safe man..

Miller Time 24
05-21-2007, 03:57 PM
Bearwolf
Thanks for the advice. I will stay lighter and more explosive because I do't think heavier weight pulled on my traps as much. I like getting advice from those of you that are more experienced.

Miller Time 24
05-23-2007, 10:55 AM
ME Upper

Warm-up with plate
close-grip bb bench: w/ choked doubled MONSTER minis
45x8
95x5
115x3
135x3
145x1
145x1
155x1 with a little help from Shaun

floor rack presses, medium grip 8Ē ROM:
225x5
275x3
295x3 Martin helped me get started

regular grip:
315x0
340x0
365x0
Martin helped me get it up, and I held it. Then I lowered it as slow as possible. It wasnít very slow. I really wanted to get the feel of the weight.

JM press:
135x6
135x6
135x6
Wasnít too into these.

Pendlay rows:
135x10
135x10
135x7

BO rows:
135x10 underhand
135x10 snatch grip

BoB set
Average band pressdowns w/ MM pull a parts
15; 15
15; 15
15; 15

First workout with BoB in a long time.

Big o Boy
05-24-2007, 02:55 AM
great job up there man! KIILLLER session... Who's that Martin guy you're always talking about? :p

Coke
05-24-2007, 04:51 AM
Nice workout man, thorough job with the pressing and rows.

Cirino83
05-24-2007, 07:54 AM
Nice overall workout and volume.