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Thread: Steve's Log

  1. #1
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    Steve's Log

    Names Steve Lusterino, love powerlifting and playin football, i just got back from taking three weeks off after my last training cycle, today was my first day back.

    Warmup:
    dynamic stretches on my quads, hams hips glutes and calves, same with a bit of static. never did static before i train so giving it a try...

    BB Squats:
    bar x a bunch
    95x8x2 sets
    135x5
    185x5
    225x5x2 sets
    245x5
    walked em all out and buried em' prob 2-3" below parallel except for the 245 those were right at 90, except for the last rep i buried that bad boy, for good measure

    Legpress against avarage bands:
    bandsx8
    1ppsx8
    2ppsx8
    3ppsx8
    4ppsx8
    droped the bandsx8

    Lying leg curls:
    70x15
    100x12
    110x12,drop 80x10
    100x11,drop 70x18, 30x15 each leg then 30x29 both legs.

    Sissy squat:
    bwx10
    bwx10
    bwx10

    Standing Calves:
    bwx25
    bwx25
    bwx25
    bwx25

    static stretches to my whole lower body as soo as i put the last weight down.

    nice a quick little session back. felt good to have a little weight on my back and the banded legpresses are really fun. nothing felt heavy but i got crazy pumped after the squats, any questions feel free to ask!
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  2. #2
    Senior Member sandman24's Avatar
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    good stuff, dude
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  3. #3
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    Bench

    thanks sandy, i owe it all to those i look up to, or in ur case down to lol.

    Warmups:
    5 mins on the bike to break up the crazy soreness in my legs then db around the world's (front side rear raise complex)x8x3 sets, scarecrows, traction

    BB Bench: comp grip small arch
    barx a bunch
    95x10x2 sets
    135x5
    185x5
    195x5
    205x5
    215x5

    Bottom start benches aka dead benches(did them in the nautlius machine)
    1ppsx10
    1.5ppsx10
    1.5ppsx10

    Seated Machine Military:
    150x8x3sets

    Flat db fly ss w/ side raises:
    20,10x15lbsx3 sets

    Rolling db extensions:
    25'sx10x3 sets

    V bar handle tricep extension:
    60x15
    70x15
    90x11

    Decline Situps:
    x15,x10,x10,x15

    little bullshit bench day, weights felt light got in got a nice pump and got out.
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  4. #4
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    Todays Diet:

    8 oz grilled chx 2 cups ww penne pasta 1 tablespoon olive oil (7:30)

    2 scoops isolized protein 1 cup oats (10:20)

    leftover stur fry roughly 10oz gr chx 5 oz rice 5 oz ww linguini it had a bunch of peppers onions mushrooms in it (12:45)
    2 scoops isolized protein 1 cup oats 1 teaspoon natty pb(415)

    1 scoop protein 8 oz grapejuice PWO (715)

    7 oz gr chx 1 cup ww penne pasta 1 cup greenbeans 1/4 cup sliced almonds (830)

    gotta get one more meal in me most likely either 8oz chopmeat burger no bun or 2 scoops protein and a handful of almonds
    Last edited by S_Lusterino; 06-19-2012 at 07:03 PM.
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  5. #5
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    Had 400 grams of carbs In me from just my meals throughout the day (5 of em)before training today, had a feeling I was gonna pput on a show; dident dissapoint...here's how today played out

    warmups:
    None lol

    deads:
    135x6 3 sumo 3 conv
    135x3 plus 80 lbs chain..used chain on every set after
    225x3
    225x3
    275x3
    315x3
    345x3
    375x1 could have easily hit a triple but wasent feeling it got very out of position prob due to not pulling in about a month. No prob ill hit that and 2 sets after next week

    Bench: every set was triples and 2 second pause at chest/comp setup

    Barx20
    95x12
    115x3
    135x3
    155x3
    175x3
    195x3
    215x3
    235x3
    255x3PR
    275x2.75PR
    235x6PR


    Cybex high row:
    90x15
    180x12
    230x10
    250x8

    v bar pulldowns:
    90x12
    110x12
    130x12

    GHR ss w db curl
    Bwx8/25x8
    Bwx8/35x8
    Bwx8/50x8

    Decline situp ss w cable tricep extension
    bw+45lb weight vestx12x3 sets/70x20x3 sets

    Did 20 mins of static stretching in the shower when I got home, also did 5 horrrrrrrrrrrrrible rounds of contrast shower. I hate them!
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  6. #6
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    Great session; lot of good full range volume, and PRs too boot!

  7. #7
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    Speed bench/accessary

    Warmups:
    db around the worlds
    scarecrows
    pushups in the rack
    traction

    Speed Bench:
    barx10x2 sets
    95x6
    135x5
    stripped the one plate off each side add chain(80 lb chain)x3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3
    155+chainx3

    Standing strict military( no leg drive):
    115x10
    135x6
    115x15

    Seated Cable Rows:(stretch and flex reps)
    100x15
    150x12
    170x12

    Under Hand grip Pulldowns:
    80x15
    100x12
    110x12

    Facepulls:did these with a 1 second hold at contraction
    80x20
    100x20
    120x20

    Standing Db ss W/ Cable rope pushdowns:
    35'sx15,70x12
    40'sx15,80x12
    45'sx8,90x12

    Decently happy w the workout, kinda jus took it easy on the weights with the acc shit, but looking back my back must be getting stronger b/c the 170 was a joke and that used to be a hard ten, my rear delts have gotten stronmger i can tell bc of the weights i used on the sets of 20 and how easy every rep was....jumped up 15lbs heavier with the speed work this week and still felt very explosive, all sets were donw with my comp grip and setup, i havent had a chance to post much lately, i was in a car accident.

    questions/comments/corcerns, let me know!
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  8. #8
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    4th of july squats w the team!

    Warm ups:
    Mobility work: dynamic static traction
    Barx10x2 sets
    105x5
    145x5
    235x1
    255x1
    285x1
    315x1
    335x1
    365x1...

    close stance pauses:(no belt)
    135x8
    175x8...knee started to bother me, called it there


    high decline situps w 10lb behind my head:
    10
    10
    10

    Felt good w the squats first time having over 350 on my back in far too long. Knee was bothering me a bit so I decided to call it w the acc work.
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  9. #9
    Senior Member sandman24's Avatar
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    squats looked good yesterday, man. you're getting it!
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  10. #10
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    Good ol' stevie divebomb!
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  11. #11
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    ME BENCH

    Warmups:
    Db around the worlds
    Dynamic
    Static
    Traction


    2 Board Bench:(comp setup, pinkys on pinky line)
    Barxa bunchx2 sets
    95x5
    135x3(added boards)
    185x3
    225x3(added wrist wraps)
    255x3
    285x3
    300x1
    315x0
    315x1

    "Chaos Bench":
    25's each sidex8
    50's each sidex5
    50's and 25's each sidex5x3 sets

    Db row aganist doubled mini:(max speed reps)
    50x12
    60x10
    90x8

    Neutral grip pulldowns:(stretch and flex reps)
    100x20x3 sets

    Decline situps:
    X20
    X15
    X12
    X12

    Everyone in my pl crew had a great day today, it was a great atmosphere to be around. I dident hit a PR on my 2 board like I planned so i hammered the accessary to make up for it. The chaos bench is literally the most redic. Movement I've ever done.
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  12. #12
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    the board bench still looks good regardless homeboy...liking it!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  13. #13
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    Yeah ill take 315x1 I don't care if I. Hit prs on those as long as I can hit a pr on my full range, doing what I can to get that done BW is up to 237!
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  14. #14
    Senior Member sandman24's Avatar
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    there are pr's before this training cycle that are irrelevant. nothing counts until now.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  15. #15
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    Speed work:
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  16. #16
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    7/9/12

    warmups:
    Dynamic
    Static
    Tkes

    Squats:(parallel box)
    Barx10x2 sets
    Add 200 lbs chain/add belt
    X2 repsx2 sets
    105x1
    145x1
    175x1
    205x1x5 sets

    Comp stance pause squats
    135x3
    185x1
    225x3
    255x3
    285x3
    305x2

    GHR:
    Bw+monster mini x13 repsx3 sets

    Extensions:(1.5 reps)
    70x10
    90x10
    110x10


    Sled drags:
    45lbsx3 trips of 200 feet. Alternated bt back peddle, side shuffle (both ways), long stride walks



    Another great day with the crew. Just hammering my weak points for the next couple sessionsn can't wait for some pr's!
    Last edited by S_Lusterino; 07-09-2012 at 09:36 PM.
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  17. #17
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    Pretty sure that pause squat is a PR?

  18. #18
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    lol you know me too well...it is actually, we also had a misload on the 285 set it was only 280 we dident hve a 5 on one side lol
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  19. #19
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    7/11/12 speed work/accessary

    Warmups:
    traction
    dynamics
    statics
    db around the worlds
    scarecrows

    Speed Bench:
    barx10x2 sets
    95x5
    chain(80lbs)x3
    135+chainx1
    170+chainx3
    170+chainx3
    170+chainx3
    170+chainx3
    170+chainx3
    170+chainx3
    170+chainx3
    170+chainx3
    185+chainx3
    200+chainx3

    Military:
    125x10
    145x6
    125x10

    CSR:
    45x8
    45+1 chain(25lbs)x8
    45+2x8
    45+3x8
    45+4x8
    strip on chain add one 25 (45+25+3 chain)x8
    strip one more chain add another 25 (45+50+2 chain)x8
    strip one more chain add another 25 (45+75+1 chain)x8

    Facepulls:
    90x20
    110x20
    140x20

    Cybex Dip Machine:
    100x15
    125x15
    100x20
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  20. #20
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    nice speed benching bud
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  21. #21
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    Thanks man. When u gonna come out to the nat again we miss you ou!t here
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  22. #22
    Senior Member sandman24's Avatar
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    funny thing about that miss load, you miss loaded it! good stuff, dude. keep putting in the work.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  23. #23
    WBB Team Captain Coke's Avatar
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    Great crew you all have to train with, props on the stellar efforts.

  24. #24
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    thanks coke....i guess its an offical log now that i have you commenting lol

    ME BENCH ME DEADS:

    Warmups:
    static
    dynamic
    traction


    Deads:
    135x6-3 sumo 3 conv
    135+100lb chainx6-3,3
    225+chainx3 sumo
    275+chainx3 sumo
    315+chainx3 sumo
    350+chainx3 sumo
    385+chainx3 sumo

    Bench:all sets to a 1 board
    135x3
    185x3
    225x3
    255x3
    275x3 might be a pr not sure

    Pendalay row:
    135x12
    155x10
    185x6
    205x6

    band pushdowns:(light or orange band)
    100 total reps

    deeff ready to pull 405+chains for reps, had some in the tank 500+plus pull with happen here very shortly....
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

  25. #25
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    Acc day

    WG lat pulldowns aganist monstar mini:
    60x15
    80x12
    80x12
    80x10,drop band hit ten more reps

    CG cybex standing row machine:
    1platex20
    2platesx20
    2platesx20

    Sholder work:
    Side delt db raise-20x10,25x10,25x10
    Single arm rear delt fly on pecdec-60x10,80x10,80x10
    Plate front raises-25x15x3 sets

    Shrugs:cybex shurg machine? not sure what to call it
    2ppsx20x3 sets

    Straight bar curls:
    75x15x3 sets


    i had no football practice today so i figured it would be a good day to get some extra work in. ended up having a pretty good day.
    Blue Collar Barbell|||Long Island Tribe Minor Leauge Football

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