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Thread: Bergs's logs's - A foray into writing down what I lift

  1. #276
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    Thursday

    A1. Deadlift from about 3 inches off pins:
    45 x 5
    135 x 5
    225 x 5
    315 x 3
    405 x 3
    495 x 2
    545 x 1

    585 x 1
    635 x 0... barely off the pins
    605 x 1... pretty good on this one

    B1. Bentover rows:
    225 x 5
    135 x 10
    135 x 10
    135 x 10

    B2. Cable curls:
    110 for 4 sets of 10

    C1. Back raises:
    3 sets of 10

    C2. Trap shrugs:
    45s for 3 sets

    C3. Weighted crunches:
    25 for 3 sets of 15

    Cardio:
    20 min treadmill

    Comments:
    * Not sure how hard rack pulls from that height is supposed to be. So either I did really well or I did really badly. Hmmm....
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  2. #277
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    Saturday:

    A1. Bench Press:
    45 x 10
    45 x 10
    135 x 5
    185 x 3
    225 x 3
    275 x 2
    315 x 2

    Put on a tight 3-play grid stitched shirt.... bad idea
    Took 405 to a 4 board. Easy.
    495 to a 4 board.... got choked out by the shirt.... collar rode up too high
    495 to a 3 board. Much better
    495 to a 2 board. Could not bring it down far enough. Shirt locked up and ran out of air.

    B1. 4 board bench:
    325 x 5
    365 for 3 sets of 5

    C1. T-bar rows:
    90 x 10
    180 x 6
    180 x 7
    180 x 8

    D1. Pushups:
    Bw x 22

    Comments:
    * Took too much caffeine this morning and ended up feeling lightheaded the entire time. Ended up puking in the yard after this workout.

    * Also that is way too much shirt for me. It would probably take 700 to touch but I don't have that kind of strength yet. I really need to get this Overkill to fit soon. Running out of time.

    * Illinois beat up on South Dakota today... didn't get to see it but saw highlights and looking forward to the rest of the season!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  3. #278
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    Monday:

    A1. Back squats:
    50 x 5
    50 x 5
    140 x 5
    230 x 3
    320 x 2

    Metal Ace Pro suit on, straps down:

    500 x 1
    590 x 1
    650 x 1

    straps up, reverse green bands:
    800 x 1
    870 x 1... PR for most weight on my back! Last time was 865 in my single ply suit with black bands. Booyah.

    B1. Reverse hypers:
    140 for 4 sets of 10

    B2. Ab crunches:
    25 for 3 sets of 10

    C1. Leg extensions:
    210 for 3 sets of 10

    Cardio:
    15 min on bike

    Comments:
    * Fit into the new suit pretty easily today. That's a good sign because I'm gonna have to throw on some briefs under it pretty soon. That's when I'll finally start to feel out some heavy weight, haha.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  4. #279
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    Tuesday:

    A1. Dumbbell military press:
    35s x 20
    40s x 15
    45s x 12
    50s x 10
    40s x 14

    B1. Side delt raises:
    20s for 3 sets of 10

    B2. Rear delt raises:
    20s for 3 sets of 10

    C1. Scap pushups:
    3 sets of 8

    C2. Tricep pressdowns:
    70 for 3 sets of 10

    D1. Pushups:
    3 sets of 10

    D2. external rotators
    10 for 3 sets of 10

    Cardio:
    12 min treadmill

    Comments:
    * Pretty run of the mill shoulder day. Feeling pretty beat up right now... so maybe next week ought to be a deload week.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  5. #280
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    Didn't get a chance to write down what I did last week and I forgot all the accessory work I did, but I remember the heavy stuff....

    Thursday:
    Rack pull from pin 15 (mid-shin) sumo style:
    455 + doubled minis x 2
    495 + doubled minis x 0 ... oh so close to lockout though

    This was a fun competition with Mike where we went reverse competition style and I finally beat him! Booyah.

    Saturday:
    Military Press:
    Worked up to 205 x 4 (E1RM = 232)

    Monday - ME Lower:

    A1. Back squat:
    50 x 5
    140 x 3
    230 x 3
    310 x 2

    Pro squatter on, straps down:
    520 x 1
    610 x 1

    straps up:
    750 x 1

    +reverse green bands:
    790 x 1... forgot a plate... whoops! I wanted 880 and was surprised when this went up so fast haha
    900 x 1. Since the 790 went up so fast, I went for the big 9-0-0 and nailed it. 30lb PR.

    B1. Reverse hypers:
    140 for 3 sets of 8

    C1. Crunches:
    25lbs for 3 sets of 15

    C2. Kettlebell swings:
    70lbs for 2 sets of 10

    Post-wo bw: 281.0

    Comments:
    * Was incredibly worn out from ACL this weekend. Three straight days of walking around listening to music, being on my feet the entire time, drinking the entire time, and getting crappy sleep. I was thinking of deloading this week, but the other people in the gym wouldn't let me, haha.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  6. #281
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    Tuesday - Upper ME

    A1. Bench Press:
    45 x 5
    135 x 5
    225 x 3
    275 x 2
    315 x 2

    +reverse green bands:
    405 x 2

    +4 inch foam pad:
    455 x 3
    495 x 1
    545 x 1 ... grinder, but got it!

    B1. T-bar rows:
    225 x 8
    225 x 8
    245 x 8

    C1. Overhead dumbbell extensions:
    25 x 22
    25 x 17
    25 x 14

    C2. Face pulls:
    monster mini for 3 sets of 10

    Cardio:
    Nope

    Comments:
    * 545 felt pretty heavy at the top, pretty light at the bottom. Good to have to fight through a lift every once in a while.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  7. #282
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    Thursday - Lower DE:

    A1. Rack pulls from 4 inches:
    doubled minis:
    45 x 5
    135 x 5
    225 x 3

    315 x 2
    325 for.... 6 sets of 2 (I think)
    365 for 4 sets of 2
    405 x 2
    405 x 1
    405 x 1
    405 x 1
    315 x 2
    315 x 2
    365 x 2
    365 x 2
    405 x 1

    I think I got all the weights right. Regardless, it added up to 20 sets and was ridiculously hard. Mike had an easy time of it... I think mainly because he's a lot shorter than me and those bands add a lot. But still, he was able to do doubles up to 455.... Looks like I need to work on my pull some more. I hate getting beat.

    B1. Bicep curls:
    40s for 3 sets of 10

    B2. Back extensions:
    3 sets of 10

    C1. Ab pulldowns:
    Monster mini for 3 sets of 10

    Cardio:
    None

    Comments:
    * I have no stamina. And I have no lockout strength. Today proved that yet again. Suggestions?
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  8. #283
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    Monday - Lower ME

    A1. Back squat:
    140 x 5
    230 x 3
    320 x 2

    single-ply squat suit on
    450 x 2
    550 x 1

    double-ply suit over the single-ply:
    700 x 1

    reverse monster minis, straps up, wraps:
    820 x 1

    B1. Back extensions:
    2 sets of 10

    B2. Reverse hypers:
    140 for 2 sets of 10

    Post-wo bw: 280.6

    Comments:
    * "Deloading" today. Super long weekend with friends in town, so wasn't feeling too hot today. Next week will probably be briefs + suit for the first time.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  9. #284
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    Friday - Bench:

    A1. Bench Press:
    135 x 5
    225 x 5
    315 x 2

    RageX on:
    365 x 3 off a 3 board
    405 x 2 off a 3 board
    455 x 1 off a 2 board

    495 x 1 off a 1 board
    495 x 1.... trying to go full range, but couldn't touch.
    545 x 1 to the foam pad... had to grind this one out much worse than I thought I should have

    B1. Tricep pressdowns:
    mini band for 3 sets of 10

    C1. lat pulldowns:
    155 for 3 sets of 10

    D1. Swinging kettlebell bench:
    3 sets of 5

    E1. Band pull-aparts:
    monster mini for 3 sets of 10

    Comments:
    * Shirt did not go well today at all. My arch collapsed at the bottom and I still couldn't touch. Once I finally touched, there was zero pop off the bottom and both of my top sets were grinders. Not sure how to fix this... will try to get the shirt seated differently next week.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  10. #285
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    A1. Back squat:
    50 x 5
    50 x 5
    140 x 3
    250 x 2

    Briefs on:
    480 x 1... way high...
    610 x 1

    Suit on... after about an hour of struggling:
    700 x 1... didn't even unrack it, because I couldnt push my knees out far enough. The suit just wouldn't go on high enough

    So I took the suit off and went in briefs:
    700 + reverse green bands x 1
    750 + reverse green bands x 1
    750 x 0... went down and came back up, but didn't hit depth

    B1. Reverse hypers:
    140 for 3 sets of 8

    Comments:
    * I'm too big to fit in the brief + suit combo. Looks like I need to lose some weight before next week. Pretty disappointing, but at least I still have some to fix it before the meet.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  11. #286
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    Thursday - Deadlift:

    A1. Deadlift from 2 inches:
    135 x 5
    225 x 5
    315 x 3
    405 x 3
    495 x 2
    545 x 1
    605 x 1
    625 x 1

    B1. Stiff legs off a box:
    135 x 10
    135 x 10
    185 x 10

    C1. Rows:
    140 for 3 sets of 15

    C2. Kettlebell curls:
    35 for 3 sets of 10


    Cardio:
    None

    Comments:
    None
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  12. #287
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    Friday:

    A1. Bench Press:
    Worked my way up to 495 x 1 off the one board

    B1. Tricep pressdowns:
    mini for 2 sets of 10

    Comments:
    * Had to beat the sun going down so I had time to eat. For whoever else is fasting, may you have an easy an meaningful fast.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  13. #288
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    Monday - Lower ME

    A1. Back squat:
    140 x 5
    140 x 5
    250 x 3
    340 x 2

    Briefs on:
    500 x 1
    630 x 1

    double-ply suit on:
    720 x 0... went down about 2 inches
    720 x 0... went down to maybe half way and came back up

    straps up, but very loose:
    810 x 1(?)... went down and came back up slowly, but was probably 3-4 inches high


    post-wo bw: 280.2

    Comments:
    * OMG, that brief/suit combo is tight. I thought my legs were going to fall off. Definitely not used to wearing that tight of gear. At least I got the suit on and was able to keep my knees out this time, since I lost about 5 pounds since last Monday. Looks like I'm gonna want to lose another 5 pounds for next monday, haha.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  14. #289
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    Thursday - Deadlift:

    A1. Deadlift:
    185 x 5
    405 x 3
    495 x 3
    565 x 1
    605 x 1
    635 x 0

    Accessory... with each plate I pulled off I did stuff like shrugs and curls and side-bends

    Comments:
    * Ended up doing this at about 11pm since I came home from work and passed out on the couch. Wasn't able to get the energy to pull 635 which sucks, but what can ya do.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  15. #290
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    Monday - squat:

    A1. Back squat:
    50 x 5
    50 x 5
    140 x 3
    250 x 3
    340 x 2

    Briefs on:
    540 x 1
    630 x 1

    Single ply suit on:
    700 x 1

    straps up:
    800 x 1... PR. Was a little shaky, but came up strong. I was thinking I might open at 800, but after today, I might drop that to 770 or so.

    Green bands:
    870 x 1

    B1. Reverse hypers:
    140 for 2 sets of 10

    post-wo, post-chinese buffet weight: 282.8

    Comments:
    * Last PR in the briefs + single ply suit straight weight was 700... at a meet back in 2008. Took 3 years but I put 100 pounds on my squat. Sweet. Looking forward to big things at this meet!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  16. #291
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    Monday - skwat.

    A1. Back squat:
    50 x 5
    140 x 5
    250 x 3
    340 x 2

    Briefs on:
    500 x 1
    600 x 1

    Single ply suit on, straps up:
    720 x 1... pretty wobbly, didn't hit depth
    770 x 1... hard time getting it out of the rack, but nailed it. fast too

    Post-wo, post-dinner bw: 282.6

    Comments:
    * I think lowering my opener to 770 is a good idea... I just need to get it out of the rack better.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  17. #292
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    Meet results from the APF Texas Cup:

    Not good.

    Squat:
    770 x 0. 2 reds. They said I hit parallel but did not break...
    800 x 0. 2 reds. Same story....
    800 x 0. 3 reds. Broke parallel finally, but did not stand up with it. Also, some other funky stuff happened. Check out the video to see what happened!

    Comments:
    * I felt really strong coming back up with those weights so the strength was there. I just had to dip them half an inch more and I would have been in the meet.

    * Bombing on the squat sucks but what sucked the most was not being able to deadlift. I was looking forward to that a lot since I trained my butt off this cycle for pulling. Oh well... next meet is in April. Wish me luck!

    Video


    Monday - first day back in the gym after the meet:

    A1. Box squats with suit bottoms:
    Low box: 405 for 5 sets of 3
    High box: 495 x 1, 545 x 1, 585 x 1

    B1. Reverse Hypers:
    210 for 3 sets of 8

    B2. Crunches:
    25 for 3 sets of 20

    B3. Back raises:
    3 sets of 15

    B4. trap raises:
    45s for 3 sets

    post-wo bw: 285.4

    Comments:
    * Good to be back in the gym. Need to refocus and get after it again.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  18. #293
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    Monday - Squat day

    A1. Below parallel box squat (15 inches)
    140 x 5
    140 x 5
    140 x 5
    230 x 3
    320 x 3

    +reverse green bands:
    410 x 3
    500 x 2
    550 x 1
    590 x 0... got off the box but no lockout

    B1. Good morning squats of high box:
    135 for 3 sets of 10

    B2. T-bar rows:
    70 for 3 sets of 20

    C1. Back raises:
    3 sets of 12

    C2. Ab pulldowns:
    70 for 3 sets of 25

    Cardio:
    None

    Post-wo bw: 292.3

    Comments:
    * Starting to get my motivation for lifting back so that's feeling good. Thanksgiving was great, even though I gained ~10 pounds. But that's part of the whole point isn't it? haha

    * Got to watch a football game in Champaign last weekend when I visited and met up with some good people. Thanks for coming out Laramie and Lynn! Was a lot of fun even if the product on the field was decidedly sub-par.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

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  19. #294
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    Thursday - Speed pulls:

    A1. Back squat:
    50 x 5
    50 x 5
    140 x 5
    230 x 3
    320 x 2

    reverse greens:
    410 x 2
    500 x 1

    B1. Speed pulls:
    against doubled monster minis x 3
    +1 pps x 3
    +2 pps for 3 sets of 3
    +3 pps for 3 sets of 3

    C1. Ab circuit:
    3 sets

    Comments:
    * Really tired during this workout but still did what I wanted to do.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  20. #295
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    Saturday - ME Upper

    A1. Bench Press with reverse greens:
    135 x 5
    225 x 5
    315 x 5

    off of thick foam pad:
    365 x 3
    405 x 3
    455 x 2
    495 x 0
    475 x 1

    B1. Neutral grip t-bar rows:
    70 for 3 sets of 20

    C1. Pallof press with a band:
    3 sets of 10 each side

    D1. Ab pulldowns:
    3 high rep sets... forget weight or reps

    Comments:
    * Not much to say. Everything felt fine. Not getting the 495 kind of sucked, but it give me something to try for next time
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  21. #296
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    Monday - Lower ME:

    A1. Pulls from 4 inches
    135 x 5
    225 x 5
    315 x 3
    405 x 2

    belt:
    495 x 1
    545 x 1
    585 x 1
    645 x 0
    645 x 0...

    B1. Romanian deadlifts with 3 sec pause at knees:
    315 for 4 sets of 4

    C1. Reverse hypers:
    140 for 3 sets of 10

    D1. Bicep curls:
    15kg kettlbell for 3 sets of 10

    Cardio:
    10 min treadmill

    Trap shrugs and lat pulldowns

    Comments:
    * I love missing weights. It's so much fun!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  22. #297
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    Wednesday - speed bench:

    A1. Bench against monster minis:
    bar x 5
    bar x 5

    115 for 3 sets of 9

    B1. Pause bench off 4 board:
    365 x 3 ... too slow to be considered "speed work"
    315 for 4 sets of 3

    C1. Bentover kettlebell flyes:
    3 sets of 10

    D1. Overhand T-Bar rows:
    155 for 3 sets of 20

    E1. Ab work

    Comments:
    None
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  23. #298
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    Monday - Lower ME:

    A1. Back squat:
    50 x 5
    140 x 5
    230 x 3

    Single ply suit on, straps down:
    320 x 3
    410 x 2
    500 x 1
    550 x 1

    reverse light bands:
    590 x 1

    knee wraps:
    640 x 1
    680 x 1

    B1. Squat with kettlebells hanging:
    135 x 5
    225 x 5 ... stupid idea, not doing these again

    On to Gold's for accesory work -

    C1. Single-leg leg extensions:
    195 for 3 sets of 10

    D1. Straight deadlifts with a hold at the shins:
    275 for 3 sets of 4

    E1. Side bends:
    80lbs for 3 sets of 10

    Cardio:
    6 min ellipitical (boom, gonna get skinny soon)

    post-wo bw: 287.2

    Comments:
    Fun times.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

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  24. #299
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    Wednesday - Upper day:

    A1. Speed bench against monster minis:
    135 for 3 sets of 9

    B1. Bench off 5 board:
    315 x 8
    365 x 6
    365 x 6
    365 x 4

    C1. Lateral kettlebell raises:
    3 sets of 10

    D1. Face pulls:
    monster mini for 3 sets of 10

    E1. Overheard tricep extensions:
    2 sets of 15

    F1. Overhead shrugs:
    25 x 10
    30 x 10
    30 x 10

    Cardio:
    6.5 minutes elliptical

    Comments:
    Slowly working my way up into real cardio land!
    Last edited by Bergs; 12-15-2011 at 01:15 PM.
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

  25. #300
    Custom User Title
    Join Date
    Oct 2007
    Location
    Austin, TX
    Posts
    447
    Monday - Lower ME:

    A1. Chain suspended good mornings:
    45 x 10
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    315 x 3
    365 x 2
    405 x 2
    455 x 2... decided I was spreading my feet out too far so I took my stance in and went down weight
    365 x 7
    405 x 5

    B1. Reverse Hypers:
    140 x for 30 sets of 10

    B2. Band pull-aparts:
    green band for 3 sets of 8

    B3. Band scap pulldowns:
    green band for 3 sets of 8

    Post wo bw: 288.8

    Comments:
    * Lot of good morninging today. I'm sure I will feel that tomorrow. And tomorrow will be the first day of the rest of my life. I am getting a C-PAP machine so I will no longer be so insanely tired ALL THE TIME. Woohoo!
    DL 650x1 (raw)
    SQ 479x1 (raw), 700x1(suit+briefs)
    BP 395x1 (raw), 457x1 (single ply)

    Current: 6'1, 265; Goal: 6'6, 270

    Training log

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