Results 1 to 10 of 10

Thread: Pirate's 10/20 Routine

  1. #1
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768

    Pirate's 10/20 Routine

    1/6/15 BENCH
    4:19:21 PM 45 x 20
    4:34:33 PM 135 x 10
    4:34:40 PM 185 x 10
    4:34:45 PM 225 x 5
    4:35:03 PM 225 x 5
    4:49:01 PM 285 x 5
    4:49:08 PM 305 x 5
    5:06:32 PM 315 x 5
    5:06:40 PM 325 x 5

    1/6/15 Hammer Press
    5:06:54 PM 90 x 10
    5:08:29 PM 180 x 6
    5:10:41 PM 230 x 6

    1/6/15 Straight Bar Tri's
    5:14:40 PM 40 x 12
    5:14:46 PM 50 x 12
    5:19:31 PM 60 x 12

    1/6/15 Pushdowns
    5:21:03 PM 60 x 12
    5:23:17 PM 80 x 12
    5:25:27 PM 100 x 12

    1/7/15 Deadlift
    5:36:28 PM 135 x 10
    5:36:33 PM 185 x 8
    5:36:38 PM 225 x 5
    5:37:11 PM 275 x 5
    5:37:20 PM 315 x 5
    5:37:37 PM 335 x 5
    5:37:49 PM 355 x 5

    1/7/15 Block Pulls
    5:38:25 PM 225 x 6
    5:38:33 PM 315 x 6
    5:38:41 PM 365 x 6

    1/7/15 SLDL Smith Machine
    5:45:42 AM 50 x 12
    5:48:48 AM 90 x 12
    5:54:55 AM 110 x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  2. #2
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/9/15 Pullups in F'NB
    4:58:35 PM BW x 12

    1/9/15 Dumbbell Row in F'NB
    5:00:45 PM 60 x 12
    5:00:50 PM 80 x 12
    5:00:57 PM 100 x 12

    1/9/15 SHRUGGS in F'NB
    5:01:57 PM 135 x 6
    5:02:02 PM 225 x 6
    5:02:07 PM 315 x 6
    5:02:14 PM 365 x 6
    5:02:23 PM 405 x 6

    1/9/15 Lateral Raises Standing in F'NB
    5:04:54 PM 15 x 12
    5:04:58 PM 20 x 12
    5:05:02 PM 25 x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  3. #3
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/13/15 BENCH in ME Chest
    12:28:43 PM 45 x 20
    12:28:46 PM 135 x 10
    12:29:00 PM 225 x 4
    12:29:25 PM 275 x 4
    12:29:36 PM 295 x 4
    12:29:56 PM 305 x 4
    12:30:02 PM 325 x 4
    12:30:08 PM 335 x 4

    1/13/15 Hammer Press in ME Chest
    12:30:41 PM 90 x 6
    12:30:43 PM 180 x 6
    12:30:45 PM 230 x 6

    1/13/15 Straight Bar in ME Chest
    12:31:56 PM 40 x 12
    12:31:59 PM 50 x 12
    12:32:00 PM 60 x 12
    12:32:05 PM 70 x 12

    1/13/15 Pushdowns in ME Chest
    12:32:29 PM 60 x 12
    12:32:37 PM 80 x 12
    12:32:39 PM 100 x 12
    12:32:44 PM 120 x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  4. #4
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/14/15 BENCH
    12:28:43 PM 45 x 20
    12:28:46 PM 135 x 10
    12:29:00 PM 225 x 4
    12:29:25 PM 275 x 4
    12:29:36 PM 295 x 4
    12:29:56 PM 305 x 4
    12:30:02 PM 325 x 4
    12:30:08 PM 335 x 4

    1/14/15 Hammer Press
    12:30:41 PM 90 x 6
    12:30:43 PM 180 x 6
    12:30:45 PM 230 x 6

    1/14/15 Straight Bar Tri
    12:31:56 PM 40 x 12
    12:31:59 PM 50 x 12
    12:32:00 PM 60 x 12
    12:32:05 PM 70 x 12

    1/14/15 Pushdowns
    12:32:29 PM 60 x 12
    12:32:37 PM 80 x 12
    12:32:39 PM 100 x 12
    12:32:44 PM 120 x 12

    1/14/15 Deadlift
    4:12:13 PM 135 x 10
    4:16:32 PM 185 x 5
    4:19:18 PM 225 x 4
    4:19:58 PM 275 x 4
    4:33:45 PM 315 x 4
    4:41:01 PM 335 x 4
    4:48:04 PM 365 x 4

    1/14/15 6in Block pulls
    4:52:04 PM 275 x 6
    4:58:18 PM 315 x 6
    5:08:52 PM 365 x 6

    1/14/15 Leg Curls
    5:15:33 PM 80 x 12
    5:16:15 PM 90 x 12
    5:18:31 PM 100 x 12
    5:21:05 PM 110 x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  5. #5
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/16/15 Pullups
    4:44:26 PM BW x 12

    1/16/15 SHRUGGS
    4:54:14 PM 135 x 6
    4:54:16 PM 225 x 6
    4:58:41 PM 315 x 6
    5:01:23 PM 405 x 6
    5:06:43 PM 435 x 6

    1/16/15 Dumbbell Row
    5:27:53 PM 60 x 12
    5:27:55 PM 80 x 12
    5:27:58 PM 100 x 12

    1/19/15 SQUAT
    4:05:34 PM 65 x 8
    4:08:27 PM 115 x 5
    4:13:59 PM 155 x 5
    4:14:07 PM 245 x 5
    4:18:09 PM 295 x 4
    4:22:54 PM 335 x 4

    1/19/15 Leg Press
    4:26:40 PM 290 x 6
    4:30:13 PM 470 x 6
    4:33:33 PM 650 x 6

    1/19/15 Leg Curls
    4:35:56 PM 60 x 12
    4:37:51 PM 80 x 12
    4:39:30 PM 90 x 12
    4:41:14 PM 100 x 12

    1/19/15 Leg Extentions
    4:43:27 PM 90 x 12
    4:45:13 PM 130 x 12
    4:47:00 PM 170 x 12

    1/19/15 Orlando GHR
    4:50:59 PM BW x 12
    4:53:59 PM BW x 12
    5:09:24 PM BW x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  6. #6
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/20/15 BENCH
    4:38:19 PM 45 x 20
    4:38:21 PM 135 x 10
    4:38:29 PM 225 x 3
    4:38:35 PM 225 x 3
    4:38:41 PM 225 x 3
    4:38:49 PM 225 x 3
    4:39:01 PM 225 x 3
    4:39:11 PM 225 x 3

    1/20/15 Hammer Press
    4:42:50 PM 180 x 6
    4:44:40 PM 230 x 6
    4:48:53 PM 270 x 6

    1/20/15 Straight Bar tri
    4:52:39 PM 50 x 15
    5:03:34 PM 60 x 15
    5:03:41 PM 70 x 15

    1/20/15 Pushdowns
    5:04:14 PM 100 x 15
    5:16:06 PM 140 x 15
    5:16:14 PM 160 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  7. #7
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/21/15 Deadlift
    4:21:35 PM 135 x 10
    4:21:38 PM 185 x 5
    4:21:44 PM 225 x 5
    4:29:18 PM 275 x 5

    1/21/15 Block Pulls
    4:34:04 PM 275 x 6
    4:41:44 PM 315 x 6
    4:47:42 PM 365 x 6

    1/21/15 Straightleg deadlift
    4:51:42 PM 50 x 15
    4:54:41 PM 90 x 15
    5:01:06 PM 120 x 15
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  8. #8
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/26/15 SQUAT
    4:14:33 PM 65 x 8
    4:18:09 PM 115 x 5
    4:21:43 PM 155 x 5
    4:24:57 PM 245 x 3
    4:30:46 PM 335 x 3
    4:35:24 PM 365 x 3
    4:40:25 PM 395 x 3

    1/26/15 Leg Press
    4:46:54 PM 290 x 6
    4:49:36 PM 470 x 6
    4:54:23 PM 650 x 6
    4:59:42 PM 830 x 6

    1/26/15 Leg Curls
    5:10:21 PM 80 x 10
    5:10:33 PM 100 x 10
    5:10:59 PM 120 x 10

    1/26/15 Leg Extentions
    5:16:39 PM 110 x 10
    5:18:24 PM 170 x 10
    5:19:58 PM 210 x 10

    1/26/15 Orlando GHR
    5:23:56 PM BW x 10
    5:26:53 PM BW x 10
    5:48:58 PM BW x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  9. #9
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/27/15 BENCH
    4:19:24 PM 45 x 20
    4:19:27 PM 135 x 10
    4:19:36 PM 185 x 5
    4:19:39 PM 225 x 3
    4:30:57 PM 275 x 3
    4:31:04 PM 305 x 3
    4:48:37 PM 325 x 3
    4:49:04 PM 345 x 3
    4:52:58 PM 365 x 3

    1/27/15 Hammer Press
    5:14:02 PM 140 x 6
    5:14:20 PM 230 x 6
    5:14:23 PM 270 x 6
    5:14:29 PM 320 x 8

    1/27/15 Straight Bar
    5:30:43 PM 90 x 10
    5:30:55 PM 100 x 10
    5:31:10 PM 110 x 10

    1/27/15 Pushdowns
    5:32:19 PM 60 x 10
    5:32:51 PM 80 x 10
    5:33:02 PM 100 x 10
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

  10. #10
    Senior Member 44pirate's Avatar
    Join Date
    May 2009
    Posts
    768
    1/28/15 Deadlift
    4:20:23 PM 135 x 10
    4:21:06 PM 225 x 5
    4:39:21 PM 275 x 3
    4:39:29 PM 315 x 3
    4:39:34 PM 365 x 3
    4:50:18 PM 405 x 3

    1/28/15 RACKPULLS
    4:54:48 PM 275 x 6
    5:00:50 PM 315 x 6
    5:07:51 PM 365 x 6
    5:21:28 PM 405 x 6

    1/28/15 Straight Leg DL
    5:22:04 PM 90 x 10
    5:23:14 PM 120 x 10
    5:26:44 PM 140 x 10

    1/28/15 Orlando GHR
    5:34:38 PM BW x 10
    5:34:40 PM BW x 10
    5:38:13 PM BW x 12
    http://www.wannabebig.com/forums/sho...s-Training-Log

    5'`9.5" 238
    Comp Lifts
    2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
    Raw Squat 550 10/26/2013 Bench 425 5/14/11 DL 530 10/26/2013

Similar Threads

  1. A pirate and his parrot
    By zen in forum General Chat
    Replies: 5
    Last Post: 10-04-2007, 04:25 PM
  2. OFFICIAL Ninja vs. Pirate Thread
    By Gyno Rhino in forum General Chat
    Replies: 118
    Last Post: 01-05-2004, 08:18 AM
  3. Time for a Pirate joke
    By Reinier in forum General Chat
    Replies: 43
    Last Post: 09-11-2003, 08:49 AM
  4. So it's an all Pirate Super Bowl...
    By FuriousFerret in forum General Chat
    Replies: 29
    Last Post: 01-23-2003, 01:04 PM
  5. Replies: 105
    Last Post: 01-16-2003, 03:45 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •