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Thread: Squats and Junk Food III

  1. #101
    Senior Member Meat_Head's Avatar
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    Thanks tw and coke! I'm taking some ideas from berfles old routine and using what works best for me. I'd hate to be so routine ADD, but I'm sticking with the same basic exercises so we'll see how it goes.

    This was yesterday:

    Barbell complex
    Hang clean/Standing press/Front squat/Bent over row
    45x8/8/8/20


    Deadlifts
    135x5
    155x3
    185x2
    205x2
    225x1
    255x1

    275x3
    275x3
    275x3

    90-120 seconds between sets


    Pullups
    Sternum pullups: BWx5
    Sternum chins: BWx4
    Wide grip pullups: BWx3
    Narrow grip pullups: BWx2.5
    Neutral grip pullups: BWx2
    Wide grip chins: BWx1.5
    Narrow grip chins: BWx1+15 second negative

    45 seconds between sets, these were PAIN after dl's


    Bodyweight: 209lbs back to the peanut butter
    Squat...Eat...Sleep...Grow...Repeat

  2. #102
    WBB Team Captain Coke's Avatar
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    Fine training overall, nice to see you've been branching out.

  3. #103
    Senior Member Meat_Head's Avatar
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    Thanks coke!

    Here was today's workout:


    Standing press
    45x12
    65x10
    95x6
    115x5
    125x1

    125x5
    125x5
    125x5
    125x2+1 push press
    125x1+2 push presses

    120-180 seconds between sets


    Deltoid superset
    DB front raises/DB lateral raises

    15x8/8
    20x8/8
    10x15/15

    30-60 seconds between supersets


    Bodyweight: 211lbs
    Squat...Eat...Sleep...Grow...Repeat

  4. #104
    WBB Team Captain Coke's Avatar
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    Way to work those delts man.

  5. #105
    Senior Member Meat_Head's Avatar
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    Thanks coke, they're finally growing!

    Here was today:


    Incline bench press
    45x15
    95x8
    135x6
    155x3

    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    90-120 seconds between sets


    Dips
    BWx5
    BW+10x4

    BW+20x5
    BW+20x5
    BW+20x5
    BW+20x5

    60-90 seconds between sets


    Bodyweight: 212.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  6. #106
    Senior Member Meat_Head's Avatar
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    Here was yesterday:


    Barbell complex
    Hang clean/Standing press/Front squat/Bent over row

    45x8/8/8/20


    Deadlifts
    135x5
    185x3
    205x2
    225x1
    245x1
    255x1
    275x1

    285x3
    285x3
    285x3

    120-180 seconds between sets


    Pullups
    Sternum pullups: BWx6
    Sternum chinups: BWx4
    Wide grip pullups: BWx3
    Narrow grip pullups: BWx2.5
    Parallel grip pullups: BWx2.5
    Wide grip chins: BWx2.5
    Narrow grip chins: BWx2

    60 seconds between sets


    DB shrugs
    50x10
    75x8
    95x8

    60 seconds between sets


    Bodyweight: 211lbs
    Squat...Eat...Sleep...Grow...Repeat

  7. #107
    Senior Member Drew92's Avatar
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    Been awhile since I've posted in here, but nice work man. I like the variety on the pull ups.

  8. #108
    Senior Member Meat_Head's Avatar
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    Thanks famous, good to see you checking in

    Here was yesterday's workout:


    Standing press
    45x12
    65x10
    95x6
    115x4
    125x1

    135x5 PR!
    135x4
    135x2+1 push press
    135x1+2 push presses
    135x3 push presses

    120 seconds between sets


    Deltoid superset
    Strict lateral raises/"Cheat" lateral raises

    10x15/10
    20x12/8
    15x15/8

    60 seconds between supersets


    Face pulls
    60x12
    70x15


    Tricep pushdowns
    Just for fun
    80x20


    Bodyweight: 213lbs
    Squat...Eat...Sleep...Grow...Repeat

  9. #109
    Senior Member Meat_Head's Avatar
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    This was from last Saturday, the 13th:

    Incline bench press
    45x15
    95x8
    135x6
    155x3
    160x1

    170x3
    170x3
    170x3
    170x3
    170x3
    170x3

    90-120 seconds between sets


    Dips
    BWx6
    BW+10x5

    BW+25x5
    BW+25x5
    BW+25x5

    60-90 seconds between sets


    Bodyweight: 211.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  10. #110
    WBB Team Captain Coke's Avatar
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    Nice job with the inclines and dips Tim.

  11. #111
    Senior Member Meat_Head's Avatar
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    Thanks coke

    This workout was from tuesday, the 16th:


    Squats
    45x5
    95x5
    135x5
    155x5
    185x4
    205x4
    225x2
    245x1
    265x1
    275x1

    300x1 PR!
    300x1
    275x2
    225x6

    120 seconds between sets


    Romanian deadlifts
    95x5
    135x5
    155x5
    185x4
    205x4

    225x5
    225x5

    90-120 seconds between sets


    Bodyweight: 211.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  12. #112
    WBB Team Captain Coke's Avatar
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    Nice new PR with the squats!!

  13. #113
    Senior Member Meat_Head's Avatar
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    Thanks coke! Its nice to finally get 300 in squats

    After the last workout I've been dealing with a mix of a nasty cold and a stomach virus. Seems to have finally moved on, but I lost a good 4-5lbs I'll have to make up quick. Here was yesterday's workout:


    Incline bench press
    65x12
    95x10
    135x5
    155x3
    165x3

    175x3 PR
    175x3
    175x3
    175x3
    135x8

    90-120 seconds between sets


    Pullups
    BWx3

    Sternum pullups: BWx7
    Sternum chinups: BWx4
    Wide grip pullups: BWx3
    Narrow grip pullups: BWx2.5
    Wide grip chinups: BWx2
    Narrow grip chinups: BWx2

    60 seconds between sets


    Dips
    BWx5
    BW+10x5
    BW+25x5

    BW+45x4
    BW+45x3
    BW+45x2

    60-90 seconds between sets


    Dumbell rows
    45x12
    70x8
    80x4

    60-90 seconds between sets


    Lateral raises
    15x12

    25x10 drop to
    20x5 drop to
    15x5 drop to
    10x5 drop to
    5x5


    Bodyweight: 208lbs
    Squat...Eat...Sleep...Grow...Repeat

  14. #114
    Senior Member Meat_Head's Avatar
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    Today's workout:


    Squats
    45x8
    135x5
    185x4
    225x3
    245x1
    265x1
    275x1

    300x1
    300x1
    300x1
    245x5

    90-120 seconds between sets


    Romanian deadlifts
    135x5
    185x4
    205x2
    225x1

    235x5
    235x5

    90 seconds between sets


    Lateral raises
    15x10

    35x8 drop to
    25x5 drop to
    20x5 drop to
    15x5 drop to
    10x8


    Bodyweight: 212.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  15. #115
    WBB Team Captain Coke's Avatar
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    Good efforts for both days bro.

  16. #116
    Senior Member Meat_Head's Avatar
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    Thanks coke!

    Yesterday's workout:


    Incline bench press
    45x15
    95x10
    135x6
    155x3
    165x2
    175x1

    180x3 PR
    180x3
    180x3
    180x3

    90-120 seconds between sets


    Pullups
    BWx3

    Sternum pullups: BWx7
    Sternum chinups: BWx4
    Wide grip pullups: BWx3
    Narrow grip pullups: BWx2.5
    Wide grip chinups: BWx2
    Narrow grip chinups: BWx2

    60 seconds between sets


    Dips
    BWx5
    BW+10x5
    BW+25x4

    BW+45x5
    BW+45x4
    BW+45x2

    60-90 seconds between sets


    DB rows
    50x10
    65x8
    80x5

    60-90 seconds between sets


    Lateral raises
    15x10

    35x6 drop to
    30x3 drop to
    25x4 drop to
    20x5 drop to
    15x5 drop to
    10x5


    Bodyweight: 209lbs
    Squat...Eat...Sleep...Grow...Repeat

  17. #117
    Senior Member Meat_Head's Avatar
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    Some ******* took up the power rack for 30 minutes, so I made do with some crappy exercises before squats:


    Leg press
    90x12
    180x10
    270x8


    Standing DB curls
    25x10

    30x8
    35x8


    Standing EZ bar curl
    75x8

    85x6
    85x5
    85x4


    Incline bench press
    95x10
    135x5
    145x6

    185x3 PR
    185x3


    Squats
    135x5
    185x3
    225x2
    245x1
    265x1
    275x1

    300x1
    300x1
    300x1
    300x1


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

  18. #118
    Senior Member Meat_Head's Avatar
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    Back to bodybuilding with a vengeance

    WOOHOO finally got gym access again at the school rec center. They've completely redone it, tons of equipment, so I'm back to work. I'm going bodybuilding this time, so laugh at my girly weights and isolation exercises and pec pumping if you want, I'm gettin' JACKED!

    Today:

    Seated overhead press
    45x10
    95x7

    115x8
    125x5
    115x4
    95x7

    Lateral raises
    15x12
    20x12
    25x12
    30x10

    OH press machine
    Light weight x 15 drop to
    light weight x 20


    Hammer strength pulldowns
    AMAZING machine. My lats have never been this fried....

    110lbs(55 per side)x8
    130lbs(65 per side)x8
    180lbs(90 per side)x5
    110lbsx7

    Chest supported Hammer Strength row
    45x5
    45x6
    55x5
    35x9

    Hammer Strength pulldowns
    110lbsx9


    Bodyweight: 216lbs
    Squat...Eat...Sleep...Grow...Repeat

  19. #119
    Senior Member Meat_Head's Avatar
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    Today:

    Hammer Strength decline press
    45lbs per side x 8
    70lbs per side x 6

    90lbs per side x 6
    115lbs per side x 5
    90lbs per side x 6

    Hammer Strength incline press
    45lbs per side x 6

    70lbs per side x 4
    45lbs per side x 6

    Hammer Strength bench press
    45lbs per side x 7
    45lbs per side x 5
    45lbs per side x 4

    DB flies
    25x8

    35x10
    40x8

    Pec fly machine
    Light weight x 12 reps drop to
    lighter weight x 15 reps

    EZ bar curls
    50x8
    70x6

    100x5
    90x4
    70x7

    DB preacher curls
    One arm at a time

    30x6/5
    20x5/5

    Machine preacher curls
    Light weight x 8 drop to
    lighter weight x 12 drop to
    lighter weight x 15

    Skullcrushers
    50x10

    70x7
    70x5
    50x11
    50x9

    Cable pushdowns
    80x6

    140x5
    100x9
    40x25


    Bodyweight: 214.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  20. #120
    Senior Member Drew92's Avatar
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    Good to see you back at it! Is size still your main goal?

  21. #121
    WBB Team Captain Coke's Avatar
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    Good luck resuming things in here dude.

  22. #122
    Senior Member Meat_Head's Avatar
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    Thanks coke!

    Yep famous my only goal is size right now. Of course I'll have to get stronger if I want to see much in the way of hypertrophy, but I've backed off of the big 3 and philosophies such as starting strength, 5/3/1, etc. Instead I've taken a basic 3 day bodybuilding split, picked the exercises that I feel work specific muscle groups well, and I plan to get stronger in those exercises instead of the most basic compounds. Freeweight squats are still a must though, and I will never take them out of my program!

    Today:

    Squats
    95x8
    135x5
    185x4

    225x4
    245x3 HOLY CRAMPS BATMAN! This weight did not feel particularly heavy at all, but my hamstrings locked up in cramps and didn't really let off the entire workout... hopefully they will adapt soon so I don't have to deal with this crap, I was hoping for better than 245x3 for my top set...
    205x6

    Bodymaster hack squat
    Did not like this machine, likely won't use it again

    90x8
    50x10
    50x9

    Hammer strength leg curls
    50x8
    70x7
    50x7

    Hammer strength leg extensions
    50x6
    90x7
    90x6

    Hammer strength leg press calf raises
    Calf work felt alright on this machine, will keep using it
    90x12
    180x12
    180x12

    Seated calf raises
    90x10


    Bodyweight: 217lbs
    Squat...Eat...Sleep...Grow...Repeat

  23. #123
    Senior Member Drew92's Avatar
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    Have you ever tried barbell lunges? They are killer on the legs!

  24. #124
    Senior Member Meat_Head's Avatar
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    I might have to throw them in, famous!

    Today:

    Seated overhead press
    45x12
    95x6
    115x4

    125x8
    125x3
    95x9

    Hammer strength shoulder press
    90(45lbs per side) x 6
    70x8
    70x6

    DB laterals
    20x10
    35x8
    15x20


    Hammer strength pulldown
    90x8
    110x7

    180x7
    180x4
    110x10

    Hammer strength chest supported row
    45x9
    45x8
    55x7
    35x10

    Bodymasters pulldown
    Light weight x 10 drop to
    lighter weight x 8 drop to
    lighter weight x 7


    Bodyweight: 216.5lbs
    Squat...Eat...Sleep...Grow...Repeat

  25. #125
    WBB Team Captain Coke's Avatar
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    Training is looking solid guy, keep it up.

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