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Thread: Squats and Junk Food III

  1. #76
    WBB Team Captain Coke's Avatar
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    Did very well with that effort...bulk up gradually all through winter and you should be all set.

  2. #77
    Senior Member Meat_Head's Avatar
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    Thanks coke that's the plan!


    Bent over rows
    70x10
    135x10
    155x6

    175x5
    175x5
    175x4
    155x6
    155x6
    155x5
    155x5
    135x12
    135x12
    135x12

    60 seconds between sets

    Face pulls
    70x15
    90x15
    110x15

    30 seconds between sets

    DB shrugs
    I hate shrugs but threw em in as a light finisher anyway

    45x12
    70x12


    Bodyweight: 207lbs
    Squat...Eat...Sleep...Grow...Repeat

  3. #78
    WBB Team Captain Coke's Avatar
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    Hang tough with the shrug movement, it will payoff later on...killer volume with them bb rows, nice face pulls too.

  4. #79
    Senior Member Meat_Head's Avatar
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    Had a crazy couple of weeks, plenty of GPP and a bit of boxing, but no weights. Got to get back in form, I'm in desperate need of a squat workout.. oh well, here was yesterday:

    2 hours of yardwork, hedgetrimming, then:

    Bent over rows
    45x15
    135x10
    155x6

    185x5
    185x6 suppinated grip for this set
    165x8
    165x7
    155x9
    155x8
    135x12

    60-90 seconds between sets

    Standing press
    Just squeezed these in at the end

    45x10
    65x8
    95x5

    115x4
    135x1
    115x5
    95x7

    30 seconds rest between sets


    Bodyweight: 206lbs
    Squat...Eat...Sleep...Grow...Repeat

  5. #80
    WBB Team Captain Coke's Avatar
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    Nice seeing the effort bro, looks good.

  6. #81
    Senior Member Meat_Head's Avatar
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    I've been keeping consistent with the heavy bag and shadow boxing, finally got into the weightroom again. This workout was from 2 days ago, monday the 7th:

    Squats
    45x10
    95x8
    135x5
    155x3
    185x3
    205x3
    225x2
    245x2

    265x2
    275x2 PR
    225x5 sloooow negatives, ATG

    90-120 seconds between sets

    Bent over rows
    45x15
    135x10

    155x10
    185x5
    switched to underhand grip
    195x8 PR

    60-90 seconds between sets

    Standing press
    45x10
    65x10
    95x5

    115x8
    115x3 slow negatives

    30-60 seconds between sets


    Bodyweight: 209.5lbs
    Last edited by Meat_Head; 12-09-2009 at 12:59 PM.
    Squat...Eat...Sleep...Grow...Repeat

  7. #82
    WBB Team Captain Coke's Avatar
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    Good deal with that effort and the heavy bag/shadow boxing.

  8. #83
    Senior Member Meat_Head's Avatar
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    Thanks coke!


    Squats
    45x12
    95x8
    135x5
    155x3
    185x3
    205x3
    225x2
    245x2
    255x1

    275x4 PR

    90-120 seconds between sets

    Standing press
    45x10
    65x8
    95x5
    115x1

    125x7 PR

    60-90 seconds between sets

    Bent over rows
    45x15
    135x12
    155x10
    switched to underhand
    185x5
    205x5 PR + 2 deadlifts just for the hell of it

    60-90 seconds between set

    Dips
    BWx20
    BW+35x4

    60 seconds between sets

    Sternum chinups
    BWx7
    BWx1 + 20 second negative

    60 seconds between sets

    Bodyweight: 209lbs
    Last edited by Meat_Head; 12-11-2009 at 06:02 PM.
    Squat...Eat...Sleep...Grow...Repeat

  9. #84
    WBB Team Captain Coke's Avatar
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    PRs all over the place, props.

  10. #85
    Senior Member Meat_Head's Avatar
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    Yep tryin to keep it movin coke


    This was yesterday:

    Squats
    45x10
    95x8
    135x5
    155x3
    185x3
    205x2
    225x2
    245x1
    255x1

    275x5 PR
    225x6 slooooow negatives, ATG

    90-120 seconds between sets


    Standing press
    45x10
    65x8
    95x5
    115x2

    135x3

    60 seconds between sets


    Bent over rows
    45x15
    135x12
    155x12
    185x5

    switched to underhand
    205x7 PR
    switched back to overhand
    135x15

    60-90 second between sets


    Dips
    BWx12

    BW+35x6


    Bodyweight: 209lbs
    Last edited by Meat_Head; 12-16-2009 at 02:22 PM.
    Squat...Eat...Sleep...Grow...Repeat

  11. #86
    WBB Team Captain Coke's Avatar
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    Doing great Tim, really stepping to it these days.

  12. #87
    Senior Member Meat_Head's Avatar
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    Deadlift workout 1, week 1

    Thanks coke!

    This was yesterday:

    Barbell complex
    Cheat curl/overhead press/hang clean/squat/bent over row 8 reps each

    45x8/8/8/8/8
    65x8/8/8/8/8
    75x8/8/8/8/8

    45-60 second between complexes


    Deadlifts
    135x6
    185x5
    205x2

    225x7

    I don't know why I've been putting these off for so long. 225 felt very light, even though my conditioning sucks too bad to get more than 7 reps. I think I can pull 315 from the ground, I'm gonna work up to it over the next month or so


    Standing press
    65x8
    95x4
    115x3

    125x6.5 not much in the tank after dl's

    60-90 seconds between sets


    Squats
    95x30 I really hate high rep squats but Dan John says its a necessary element for optimal mass gains so I'll just have to bite the bullet


    Bodyweight: 207.5lbs
    Last edited by Meat_Head; 01-12-2010 at 02:35 PM.
    Squat...Eat...Sleep...Grow...Repeat

  13. #88
    Senior Member Meat_Head's Avatar
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    Deadlift workout 2, week 3

    This was yesterday's workout:


    Barbell complex
    Power curl/standing press/front squat/hang clean/back squat/bent over row

    45x8/8/8/8/8/8
    65x8/8/8/8/8/8
    80x8/8/8/8/8/8

    Deadlifts
    135x5
    155x3
    185x2
    205x2
    225x2

    245x7 PR - felt light as hell, I'll try 275 next DL workout


    Incline bench press
    Haven't done any bench pressing in a long time and, though I didn't go all out, I was pleasantly humbled by these.

    45x12
    95x7
    135x5

    155x6
    165x3
    135x7


    Bodyweight: 210lbs
    Last edited by Meat_Head; 01-12-2010 at 02:36 PM.
    Squat...Eat...Sleep...Grow...Repeat

  14. #89
    WBB Team Captain Coke's Avatar
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    Glad to see the workout man, looks pretty good.

  15. #90
    Senior Member Meat_Head's Avatar
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    Oly lift workout 1, week 3

    Thanks coke!

    This was yesterday's workout:


    Barbell complex
    Standing press/Power clean/Front squat/Deadlift

    45x8/8/8/8
    45x8/8/8/8
    85x3/3/3/3
    105x3/3/3/3


    Powercleans
    135x3
    155x1
    165x.5
    165x1 PR


    Bent over rows
    165x12


    Pullups
    Overhand sternum pullups: BWx4
    Underhand sternum chins: BWx4
    Wide grip pullups: BWx3
    Close grip pullups: BWx3
    Neutral(parallel) grip pullups: BWx2
    Wide grip chinups: BWx2
    Close grip chinups: BWx1.5

    30 seconds between each set


    Bodyweight: 210lbs
    Last edited by Meat_Head; 01-12-2010 at 02:36 PM.
    Squat...Eat...Sleep...Grow...Repeat

  16. #91
    Senior Member Meat_Head's Avatar
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    Deadlift workout 3, week 4

    Barbell complex
    Hang clean/Front squat/Push press/Deadlift/Bent over row
    45x8/8/8/8/8
    70x8/8/8/5/8
    85x5/5/5/5/8


    Deadlifts
    135x5
    155x3
    185x2
    205x1
    225x1
    245x1
    265x1

    275x5 PR, felt light this week too


    Incline press
    45x12
    95x8
    135x5

    155x6
    165x4
    135x7


    Bodyweight: 209lbs
    Last edited by Meat_Head; 01-12-2010 at 02:37 PM.
    Squat...Eat...Sleep...Grow...Repeat

  17. #92
    WBB Team Captain Coke's Avatar
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    Training is real solid bro.

  18. #93
    Senior Member Meat_Head's Avatar
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    Hypertrophy workout 1, week 4

    Standing press
    45x12
    65x8
    95x5

    115x5
    115x5
    115x4
    Push presses: 115x5

    60-90 seconds between sets

    Deltoid giant set
    Strict lateral raises/"Cheat" lateral raises/Standing dumbell press

    15x12/12/10
    20x8/8/8
    25x6/6/6
    10x12/12

    60 seconds between sets


    Dumbell shrugs
    45x15
    75x8
    90x6

    30-60 seconds between sets


    Bodyweight: 209lbs
    Last edited by Meat_Head; 01-12-2010 at 02:37 PM.
    Squat...Eat...Sleep...Grow...Repeat

  19. #94
    Senior Member Meat_Head's Avatar
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    Oly workout 2, week 4

    This workout was last friday, the 15th:


    Barbell complex
    Power clean/Front squat/Standing press/Deadlift

    65x5/5/5/5
    95x4/4/4/4
    120x3/3/3/3

    120-180 seconds between sets


    Powercleans
    135x2

    155x2 PR
    155x1
    155x1

    90-120 seconds between sets


    Pullups
    Sternum pullups: BWx5
    Sternum chinups: BWx4
    Wide grip pullups: BWx3
    Close grip pullups: BWx3
    Parallel grip pullups: BWx2.5
    Wide grip chinups: BWx2
    Close grip chinups: BWx2

    45 seconds between sets

    Bodyweight: 211lbs
    Last edited by Meat_Head; 01-19-2010 at 02:40 PM.
    Squat...Eat...Sleep...Grow...Repeat

  20. #95
    Senior Member Meat_Head's Avatar
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    Deadlift workout 4, week 5

    Today's workout:

    Barbell complex
    Powerclean/Front squat/Push press/Deadlift

    45x5/5/5/5
    45x8/8/8/8
    95x5/5/5/2
    115x4/4/4/1

    120 seconds between complexes


    Deadlifts
    135x5
    185x3
    205x2
    255x1
    275x1

    295x3 PR


    Incline DB press
    40x9
    55x7


    Incline bench press
    95x8
    135x5
    155x3

    165x5
    155x4 drop to 135x3

    60-90 seconds between sets

    Bodyweight: 210lbs
    Squat...Eat...Sleep...Grow...Repeat

  21. #96
    WBB Team Captain Coke's Avatar
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    Nice job with those efforts dude.

  22. #97
    Senior Member Meat_Head's Avatar
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    Hypertrophy workout 2, week 5

    This was yesterday:


    Seated DB overhead press
    30x10
    40x8


    Standing press
    45x15
    65x10
    95x5
    115x3+1 push press

    125x5
    125x5
    125x3+2 push presses
    125x2+3 push presses

    90 seconds between sets

    Deltoid giant set
    Lateral raises(strict)/Lateral raises(cheat)/DB overhead press

    15x10/10/6
    20x8/8/6
    10x12/12/5

    60 seconds between giant sets


    DB shrugs
    50x20
    80x10
    95x8

    60 seconds between sets

    Bodyweight: 212lbs
    Squat...Eat...Sleep...Grow...Repeat

  23. #98
    Senior Member Meat_Head's Avatar
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    Changing things up... this was today:


    Incline bench press
    45x12
    115x8
    135x5

    155x3
    155x3
    155x3
    155x3
    155x3

    60-90 seconds between sets

    Dips
    BWx8

    BW+10x5
    BW+10x5
    BW+10x5

    60-90 seconds between sets

    Bodyweight: 212lbs
    Squat...Eat...Sleep...Grow...Repeat

  24. #99
    I drink your milkshake twm's Avatar
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    checking in. glad to see youre still hitting it

    lol @ the bicep post earlier.

  25. #100
    WBB Team Captain Coke's Avatar
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    Way to be restructuring man.

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