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Thread: Squats and Junk Food III

  1. #226
    Senior Member Meat_Head's Avatar
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    Today:

    Seated military press
    45x12
    45x12 (behind the neck)
    95x6
    115x7

    Seated military press from pins
    95x1
    95x1
    95x1
    95x1
    95x1
    95x1
    95x1
    95x1
    95x1
    95x1

    Seated wide grip behind the neck military press
    70x10
    45x16

    HS iso-lat pulldown
    90x15
    180x5
    90x10
    90x3
    90x3
    90x3
    90x5
    90x3

    Bodyweight: 183.4lbs
    Squat...Eat...Sleep...Grow...Repeat

  2. #227
    Senior Member Meat_Head's Avatar
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    Back/biceps

    BB rows
    45x12
    95x10
    135x6

    185x5 drop to 135x7

    HS iso-lat pulldown
    90x10
    140x6

    180x5
    90x10

    Deadlifts
    135x6
    185x3

    225x5 + static hold

    DB shrugs
    70x12
    85x8

    squeeze and static hold at top

    Incline db curls
    25x6
    35x5

    nothing left in the tank

    Cable reverse curls
    70x8

    Bodyweight: 185.4lbs whoops!
    Squat...Eat...Sleep...Grow...Repeat

  3. #228
    Senior Member Meat_Head's Avatar
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    Chest

    Guillotine press
    45x12
    95x8
    135x6

    155x4
    135x7
    95x15

    DB incline press
    50x6
    50x7

    Cable crossovers
    20x10
    30x10
    45x8

    Dips
    BWx6 (no rest between crossovers and this)


    Bodyweight: 185.6lbs
    Squat...Eat...Sleep...Grow...Repeat

  4. #229
    WBB Team Captain Coke's Avatar
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    Keep on with it man, nice job.

  5. #230
    Senior Member Meat_Head's Avatar
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    Finally got some basic crappy equipment at my apartment, pullup bar + barbell and dumbell + 90lbs of weight. Better than nothing!

    Yesterday:

    Sternum chins
    BWx1
    BWx5
    BWx4
    BWx3
    BWx3
    BWx1
    BWx1

    Pullups
    BWx2
    BWx1
    BWx1

    Plate curls
    25x6
    25x5
    25x4
    Squat...Eat...Sleep...Grow...Repeat

  6. #231
    Senior Member Meat_Head's Avatar
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    Several workouts like that last one since my last post. Back in the gym today:

    Several sets of light leg presses and hyperextensions to warm up
    Squats
    95x6
    135x6
    155x3

    185x5

    Soooooooo weak

    Goodmornings
    95x6

    135x8

    Chest-supported rows
    45x10
    70x5

    90x6

    DB lunges
    I've pretty much never done these, so it was more working out form than muscle work. Also, I was out of steam, hence baby weights. Also, I'm weak, hence baby weights.

    25x10(per side)

    Guillotine press
    45x15
    95x6

    145x6

    Hanging leg raises
    BWx20


    Bodyweight: 185lbs
    Squat...Eat...Sleep...Grow...Repeat

  7. #232
    Senior Member Meat_Head's Avatar
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    I figured I should start logging workouts again since I've been consistent for a bit. I've been doing this Vince Gironda type routine for about 5 weeks now.

    Monday, March 11:

    Front squats
    45x8
    95x8
    115x6

    135x10

    115x8
    115x8
    115x8
    115x8
    115x8

    Seated leg curls
    55x8

    135x6

    90x8
    90x8
    90x8
    90x8

    Calf extensions
    70x10

    135x10

    90x8
    90x8
    90x8
    90x8
    90x8

    15-45 seconds rest between all sets

    Bodyweight: 187lbs


    Tuesday, March 12:

    Sternum chins
    BWx3

    BWx9

    BWx3
    BWx3
    BWx3
    BWx2
    BWx1

    Bent over rows
    45x15
    95x8
    135x3

    165x8

    115x8
    115x8
    115x8
    115x8
    115x8

    Dips
    BWx5

    BWx16

    BWx8
    BWx8
    BWx5
    BWx3
    BWx2

    15-45 seconds rest between all sets

    Bodyweight: 187.4lbs

    Friday, March 15:

    Bench press to the neck
    45x15
    95x6
    115x4

    135x8

    105x8
    105x8
    105x8
    105x8
    105x7

    Seated db lateral raises
    10x8

    25x6

    15x8
    15x8
    15x8
    10x8

    Upright rows
    30x8

    70x6

    40x8
    40x8
    40x8
    40x8

    Drag curls
    40x6

    70x10

    40x8
    40x8
    40x8
    40x8

    15-45 seconds between all sets

    Bodyweight: 187lbs

    Sunday, March 17:

    Front squats
    45x8
    95x6
    135x3
    155x2

    175x6

    125x8
    125x8
    125x8
    125x8

    Seated leg curls
    55x8

    135x8

    105x8
    105x8
    105x8
    105x8

    Calf raises
    70x10

    210x10

    135x8
    135x8
    135x8
    135x8

    Seated calf raises
    45x8

    135x6

    90x8
    90x8
    70x8
    70x8

    Bodyweight: 190lbs

    Back/triceps/forearms tomorrow
    Squat...Eat...Sleep...Grow...Repeat

  8. #233
    Senior Member Meat_Head's Avatar
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    Yesterday:

    Wide grip pullups
    BWx4
    BWx6
    BWx6
    BWx4
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2

    50 reps, finally

    Bent over rows
    45x15
    95x12

    175x3 - not much left after pullups
    165x3
    115x12
    115x10
    115x9

    Low cable rows
    55x10
    80x6 drop to 40x12

    Bodyweight: 186.4lbs
    Squat...Eat...Sleep...Grow...Repeat

  9. #234
    Senior Member Meat_Head's Avatar
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    Figured I'd take some measurements today before my workout. These are cold measurements:

    Arms - Right: 15.25" Left - 14.75"
    Chest - 44.5"
    Shoulders - 48.75"
    Waist - 38.75"
    Neck - 16.75"
    Thighs - Right: 24.5" Left: 23.5"
    Calves - Right: 14" Left: 14"

    Have a lot of improvements to make... this was today:

    Wide grip bench press
    45x15
    95x8

    135x8
    155x5
    135x6
    135x5

    Wide grip incline bench press
    45x12

    95x8
    115x6
    95x10

    Incline db flies
    15x10

    40x4
    35x5
    20x10

    Hammer strength iso-lat bench press
    50x12
    50x12

    Bench press to the neck
    45x30

    Forgot to weigh myself...
    Squat...Eat...Sleep...Grow...Repeat

  10. #235
    Senior Member Meat_Head's Avatar
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    Today:

    Front squats
    45x10
    95x6
    135x3
    155x2

    185x5
    135x8 continuous tension (no pause between reps)
    135x8 continuous tension

    RDL's
    45x10
    95x6
    135x5
    155x5

    175x6
    135x8 continuous tension

    Squat machine
    60x8
    100x8
    160x6 continuous tension

    Seated leg curls
    70x8

    135x3
    105x8

    Calf raise machine
    85x10

    205x10 drop to 170x6 drop to 135x5 drop to 70x10

    Iso-lat calf raise machine
    100x6/6
    200x6/6

    Whole stack(405?)x5/5
    300x8/8

    Seated calf raises
    45x22, 20 seconds rest, 45x12

    Calves are finally coming along

    Bodyweight: 188.6lbs
    Squat...Eat...Sleep...Grow...Repeat

  11. #236
    Senior Member Meat_Head's Avatar
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    Today:

    Seated lateral raises
    15x8

    35x4
    17.5x12
    17.5x8

    Upright rows
    40x10

    70x7
    40x8
    40x8

    Face pulls
    40x10

    80x12 drop to 60x8 drop to 40x8

    Cable lateral raises
    30x3
    20x5
    10x10

    Standing EZ bar curls
    40x8

    80x7
    70x6

    DB concentration curls
    30x5
    20x8

    Wrist curls SS w/ reverse wrist curls
    Forgot how awesome these are. Can barely type w/ teh pump
    40x10/6
    40x6/5
    40x5/5

    Bodyweight: 191.2lbs no idea what's going on with bodyweight... screw it. As long as my lifts are progressing and I'm eating relatively clean, I'm not gonna worry about it.
    Squat...Eat...Sleep...Grow...Repeat

  12. #237
    Senior Member Meat_Head's Avatar
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    Yesterday:

    Wide grip pullups
    BWx5
    BWx8
    BWx4
    BWx3
    BWx3
    BWx2
    BWx1
    BWx1
    BWx3
    BWx1
    BWx1
    BWx3
    BWx2
    BWx1
    BWx1
    BWx2
    BWx1
    BWx1
    BWx2
    BWx3
    BWx2
    BWx2
    BWx1
    BWx1
    BWx1

    HS iso-lat pulldowns
    90x10

    140x8
    160x8
    90x15

    T-bar rows
    45x12

    80x8
    100x8
    45x10 isometric hold at top of each rep

    Dip machine
    Worked up to a heavy set, then a drop set

    Bodyweight: 189.4lbs
    Squat...Eat...Sleep...Grow...Repeat

  13. #238
    Senior Member Meat_Head's Avatar
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    Friday, March 29th:

    Rotator cuff warmup.

    Wide grip bench press
    45x15
    95x8
    135x6
    155x2

    165x5
    135x10
    135x8

    Guillotine press
    45x10

    95x10
    95x10
    95x8

    DB incline flies
    20x8

    35x8 very strict
    25x6
    20x10

    Cable crossovers
    3 sets


    Bodyweight: 187.6lbs

    *taking a short break, legs are tomorrow
    Last edited by Meat_Head; 04-02-2013 at 07:54 AM.
    Squat...Eat...Sleep...Grow...Repeat

  14. #239
    Senior Member Meat_Head's Avatar
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    Took a longer break than I had planned. Rested, recovered and back to work today:

    Front squats
    45x12
    95x6
    135x5
    155x3

    185x7 (+2 reps)
    145x6 continuous tension
    145x8 continuous tension

    RDL's
    95x8
    135x5
    155x3

    185x6 (+10lbs, +1 rep)

    Leg press machine
    180x8

    280x10
    320x8

    HS iso-lat lying leg curls
    50x8
    70x3
    20x15

    HS iso-lat leg extensions
    50x15

    Calf raise machine
    130x8
    130x6 per leg
    205x10 drop to 130x8 drop to 70x8

    Alternating calf raise machine
    180x15
    280x15
    340x14

    Some guy was on the seated calf raise machine for 20 minutes, so screw it

    Bodyweight: 187.2lbs
    Squat...Eat...Sleep...Grow...Repeat

  15. #240
    Senior Member Meat_Head's Avatar
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    Yesterday:

    Seated DB lateral raises
    17.5x12

    30x7
    20x12
    20x10

    Upright rows
    40x10

    70x10 (+3 reps)
    50x10
    50x10

    Cable lateral raises
    10x12/12
    10x10/10

    DB concentration curls
    15x12/12

    35x7/7
    35x4/4
    20x10/10

    Skullcrushers
    50x10

    70x12
    70x10

    Reverse curls
    40x10

    Overhead tricep extension
    40x21

    Wrist curls alternated with reverse wrist curls
    40x12/10
    40x8/6
    40x8/6

    Bodyweight: 194.4lbs whoops
    Squat...Eat...Sleep...Grow...Repeat

  16. #241
    Senior Member Meat_Head's Avatar
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    2 days ago:

    2 15 minute rounds of plyometrics and calisthenics

    Yesterday:

    30 mins plyometrics and calisthenics

    Today:

    Wide grip behind the neck pullups/Wide grip pullups/Pullups/Parallel grip pullups/Wide grip chinups/Chinups

    BWx4 (warmup)

    BWx3
    BWx5
    BWx5
    BWx4
    BWx4
    BWx3

    HS iso-lat pulldowns
    90x10

    160x10 (+2 reps)
    160x5
    90x15
    90x10

    Seated cable rows
    85x10
    130x7
    130x4 drop to 85x8 drop to 55x8

    Bodyweight: 193lbs
    Squat...Eat...Sleep...Grow...Repeat

  17. #242
    Senior Member Meat_Head's Avatar
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    9 hours of school and 4 hours of sleep. Too tired to lift today. Planning on chest and a plyometrics workout tomorrow.
    Squat...Eat...Sleep...Grow...Repeat

  18. #243
    Senior Member Meat_Head's Avatar
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    Today:

    Incline bench press
    Started with incline benches today, worked out much better

    45x15
    95x8
    135x5

    155x5
    135x8
    115x10
    95x12

    Guillotine presses
    95x10
    95x8
    95x10

    Incline DB flies
    35x8
    25x8

    Cable crossovers
    Varying angle each set

    3 sets

    Bodyweight: 192.2lbs
    Squat...Eat...Sleep...Grow...Repeat

  19. #244
    Senior Member Meat_Head's Avatar
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    Yesterday:

    Olympic back squats
    45x8
    95x6
    135x5
    155x3
    185x3
    205x3

    225x5
    225x2 (powerlifting stance)
    135x20

    Never really used oly back squats before, don't know why. Great quad/thigh exercise.

    Romanian deadlifts
    135x6
    155x5

    185x5 drop to 135x6

    Single leg calf raise machine
    85x8/8
    130x6/6
    Both legs: 205x8

    Alternating calf raise machine
    220x15
    280x12

    Seated calf raise machine
    45x25

    Bodyweight: 192.4lbs
    Squat...Eat...Sleep...Grow...Repeat

  20. #245
    Senior Member Meat_Head's Avatar
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    Sunday, 4/21:

    Seated DB lateral raises
    15x12

    30x10
    20x10
    20x10
    15x15

    Cable lateral raises
    20x6
    10x10

    Behind the neck seated military press
    45x12
    95x8 nice and slow

    DB concentration curls
    15x12/12

    35x10/10
    35x6/6
    15x21 (21s)
    15x21

    Skullcrushers
    50x12

    80x6
    70x8

    Overhead tricep extensions
    50x21 (21s)

    Wrist curls SS w/ reverse wrist curls
    50x10/8
    50x8/6
    50x6/5

    Bodyweight: 193.2lbs
    Squat...Eat...Sleep...Grow...Repeat

  21. #246
    Senior Member Meat_Head's Avatar
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    Yesterday:

    HS iso-lat pulldown
    90x12
    140x6

    180x10 easy
    140x8
    140x6
    140x6 drop to 90x6
    90x12

    Smith machine rack pulls
    135x10
    225x6

    275x7
    275x1/1/1 10 seconds between reps
    135x20


    Bodyweight: 193.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  22. #247
    Senior Member Meat_Head's Avatar
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    Today:

    Incline bench press
    45x12
    95x8
    135x6
    155x3

    175x4
    155x6
    135x9
    115x10

    Incline DB press
    75 degree angle: 40x10
    60 degree angle: 40x9
    30 degree angle: 40x12

    Incline DB flies
    30x9
    20x12

    Guillotine press
    45x20
    20 seconds rest
    45x15
    10 seconds rest
    45x15

    Bodyweight: 193.2lbs
    Squat...Eat...Sleep...Grow...Repeat

  23. #248
    Senior Member Meat_Head's Avatar
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    Friday, 5/3:

    Pullups
    BWx4
    BWx7
    BWx5
    BWx5
    BWx4

    Then hung from the bar for 3 or 4 sets to work grip

    Sunday, 5/5:

    Back squat/front squat/overhead squat:
    45x10/10/10

    Powercleans
    95x3 + 1 snatch + 3 OH squats
    135x2 + 2 split jerks
    155x1 + 1 split jerk
    155x1 + 1 split jerk
    155x1 + 1 split jerk
    155x1 + 1 split jerk
    155x1 + 1 split jerk

    OH squat
    45x15

    Pullups SS w/ dips
    BWx7/16
    BWx5/12

    Running, 10 minutes, interval training

    Bodyweight: 190lbs
    Squat...Eat...Sleep...Grow...Repeat

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