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  1. #251
    Strength & Protection Kiaran's Avatar
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    Workout: Shoulder/Arms - Saturday, October 29, 2005

    Legend
    weight (lbs) x reps
    * = dumbbell weight (lbs) per each hand
    PR = personal record
    r = repetition
    w = weight (lbs)
    BW = body weight
    BB = barbell
    DB = dumbell
    CB = cable


    DB Seated OH Press
    25* x 15
    50* x 10
    55* x 8
    60* x 6
    70* x 4 (PR +10w)

    DB Lateral Raises
    20* x 8
    25* x 8
    27.5* x 6
    30* x 6 (PR +2r)

    DB BO Lateral Raises
    15* x 10
    15* x 10
    17.5* x 8
    20* x 8

    BB Standing Curls
    40 x 15
    50 x 10
    70 x 8
    90 x 6 (PR +2r)

    DB Seated Hammer Curls
    20* x 10
    25* x 10
    25* x 8
    27.5* x 8

    BB CG Bench Press
    45 x 15
    95 x 10
    135 x 8
    155 x 6
    165 x 6 (Pr +2r)

    DB Seated OH Extension
    15* x 15
    25* x 10
    25* x 10
    25* x 8

    BB Standing Reverse Curls
    30 x 10
    40 x 8
    40 x 8
    40 x 8

    CB Crunches
    85 x 20
    130 x 20
    145 x 20
    160 x 15 (PR +15w)

    Thoughts:
    Another awsome workout. Many PRs, which felt nice. Gonna have to find another way to do my crunches, as the stupid machine is getting close to being maxed out. This workout looks like it might have taken forever, but since it was pretty much all small muscle groups, I only rested a minute or two between my sets and completed it in under 70 minutes. Legs on Monday.
    Last edited by Kiaran; 10-30-2005 at 11:38 AM.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  2. #252
    Strength & Protection Kiaran's Avatar
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    TTT: Thanks for the props man!

    Guido: The workouts are all out of a book I bought a long time ago. Turns out I'm not going to continue with it. I don't find it very fun anymore, so I'm continuing with what works best for me.

    Rex: Thanks man! Yeah high reps suck

    Anthony: Thanks!

    CoCoa: Thanks, there are many more notches for me to step it up. It's time I continue on with what works best for me and continue on my path of the bulk.

    MM: I'm taking your advice, buddy. I'll keep the heavy coming and thanks for the props!
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  3. #253
    WBB Team Captain Coke's Avatar
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    Super back-to-back efforts, trashed the whole upper body in those 2 session...awesome volume bro.

  4. #254
    Mint
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    Congratulations on surviving your last session Kiaran....
    That's some serious volume!

    Looking great, making some big time moves. That flat bench is off the hook bro.
    Last edited by Rex; 10-30-2005 at 08:50 PM.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

  5. #255
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Holy volume, batman! You've got some excellent strength man. Keep up the gains and the hard work.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  6. #256
    Senior Member getfit's Avatar
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    i agree with fix, strength is of the roof! nice work Kiaran
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #257
    Om. Avocado. MM's Avatar
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    Pretty soon you're going to pass me on almost everything.

    Nice work.
    Don't hate the player. Hate the game.


  8. #258
    Strength & Protection Kiaran's Avatar
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    Workout: Legs/Lower Back - Monday, October 31, 2005

    Legend
    weight (lbs) x reps
    * = dumbbell weight (lbs) per each hand
    PR = personal record
    r = repetition
    w = weight (lbs)
    BW = body weight
    BB = barbell
    DB = dumbell
    CB = cable


    Squats (wide stance, parallel)
    45 x 10
    95 x 10
    135 x 10
    185 x 8
    225 x 7
    245 x 4
    275 x 3 (PR +2r)

    BB Lunges
    45 x 5 (per each leg)
    95 x 5
    135 x 5
    165 x 3 (PR +10w)

    BB Goodmornings
    45 x 15
    95 x 7
    115 x 5

    Incline Calf Press
    180 x 15
    360 x 10
    450 x 10
    540 x 7 (PR +1r)

    Thoughts:
    It was nice to finally get a decent leg workout in. I think I could hit 315 on my squat for a single, but I am going to wait to try this for another few weeks. Everything is coming along nicely in the legs department. I am probably going to trash the GMs and continue with leg curls instead. Not sure why, but GMs always feel like **** when they stretch my legs. Maybe this is a good thing? Advice?
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  9. #259
    WBB Team Captain Coke's Avatar
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    Super leg day Kiaran...at this rate you'll have 3pps on the squats and with reps in no time.

  10. #260
    Breaker of Skulls Guido's Avatar
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    Good to see someone else doing calf raises on the leg press. You'll get that up quick.

    Yep 3pps on squatty's is yours soon.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  11. #261
    Senior Member kad's Avatar
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    Nice leg workout Kairan, the squats are definitely looking good man. I'm gonna have to try calf presses on the incline sometime.

  12. #262
    Fear denies Faith. Atrox Mortis's Avatar
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    Nice workout man. I'm gonna live vicariously through your good numbers until this damn respritory infection clears up so keep up the good work!

  13. #263
    Om. Avocado. MM's Avatar
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    Nice squatting man, keep it up.
    Don't hate the player. Hate the game.


  14. #264
    Senior Member getfit's Avatar
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    excellent work Kiaran, isn't calf raises on leg press brutal? what a stretch to the calf huh?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  15. #265
    Strength & Protection Kiaran's Avatar
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    Workout: Chest/Upper Back - Wednesday, November 2, 2005

    Legend
    weight (lbs) x reps
    * = dumbbell weight (lbs) per each hand
    PR = personal record
    r = repetition
    w = weight (lbs)
    BW = body weight
    BB = barbell
    DB = dumbell
    CB = cable


    BB Flat Bench Press
    115 x 15
    165 x 13 (oops, I spaced out while repping this )
    185 x 8
    205 x 6
    225 x 2 (endurance faded)

    BB Incline Bench Press
    95 x 10
    135 x 10
    155 x 6
    165 x 4

    DB Pullovers (laying perpendicular to bench)
    35 x 15
    50 x 10 x 2 sets

    Chin-ups
    BW x 15 (palms out)
    BW x 10 (close grip, neutral)
    BW +25 x 8 (palms out)
    BW +25 x 5 (close grip, neutral)
    BW x 5 (palms out)

    Ghetto T-Bars
    BAR +45 x 10
    BAR +90 x 10
    BAR +135 x 8
    BAR +135 x 8
    BAR +160 x 6 (PR +10w)

    Thoughts:
    A very par workout for me. I ran out of gas on the bench at 225. Just didn't have the energy tonight. Incline bench felt pretty good, haven't done it in awhile. Pullovers made my entire ribcage feel like it was gonna explode. Every intercostal muscle inbetween my ribs was on fire for a little bit. Very nice! Chins were sub par tonight and T-Bars owned. I cut this workout a little short as I was in a hurry. Shoulders and arms tomorrow night.
    Last edited by Kiaran; 11-03-2005 at 09:12 AM.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  16. #266
    WBB Team Captain Coke's Avatar
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    Wow man, thats some good stuff with those pullovers - makes me want to throw them in my sessions...nice swift one.

  17. #267
    Mint
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    Nice session Kiaran. All your lifts look very strong. The bench, the chins, making moves with the T-Rows. Nice progress!
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

  18. #268
    Strength & Protection Kiaran's Avatar
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    CoCoa: Thanks for all the props, man! Means a ton to me. The pullovers are actually really fun to do. They feel like nothing else, really. Give em' a whirl.

    Rex: Thanks for the compliments Hope your shoulder heals up soon, dude.

    Fix: Sometimes I get a little carried away with my volume at the gym Thanks for the encouragement, man!

    getfit: Thanks, gf! I'm still skinny though, I need another 25 lbs Oh, and those calf raises on the incline press are totally intense. Even my toes get tired from pressing so hard

    MM: Nah, you're one strong mofo, man. Thanks for the props!

    Guido: I can't wait for 3pps squats. You are my inspiration for calf presses. Everytime I'm on that damn machine I think, "damn, how the hell does Guido get 800+ up on this thing. Must work harder..."

    jme: Thanks man! Haven't seen ya around in awhile, hope all is well for you.

    Atrox: You'll be healed up in no time, Joe. In the mean time, I'm gonna have to bring my squats up a bunch if you're living vicariously through my numbers. You and your damn 3pps squats
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  19. #269
    Senior Member getfit's Avatar
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    yep, i hear ya on the calf raises

    nice effort Kiaran
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  20. #270
    Senior Member kad's Avatar
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    Kiaran, everything's going good here. You already know things are back on track with my cut. UD2 is pretty hardcore, but gives great results if you're willing to stay dedicated. I know I'm pretty freaking dedicated after this week's results so far. Nice chest/back workout!
    Last edited by kad; 11-03-2005 at 05:40 PM.

  21. #271
    Banned M.J.H.'s Avatar
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    Ghetto t-bar rows = one of the best back exercises ever.

  22. #272
    aka Latman harv's Avatar
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    Nice workout...great volume. Way to push through.
    34 y/o, 5-10", ~210 lbs, natural
    My Training Journal

  23. #273
    Strength & Protection Kiaran's Avatar
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    Workout: Shoulders/Arms - Friday, November 4, 2005

    Legend
    weight (lbs) x reps
    * = dumbbell weight (lbs) per each hand
    PR = personal record
    r = repetition
    w = weight (lbs)
    BW = body weight
    BB = barbell
    DB = dumbell
    CB = cable


    BB Clean & Press
    45 x 10
    65 x 8
    95 x 6
    105 x 4

    DB Lateral Raises
    20* x 10
    25* x 7
    27.5* x 6
    25* x 6

    BB Cheat Upright Rows
    65 x 10
    95 x 6
    115 x 4

    BB Push Press
    95 x 6
    95 x 4
    95 x 4

    BB Curls
    50 x 10
    70 x 8
    70 x 6

    DB Seated Curls
    20* x 10
    20* x 8
    25* x 8

    BB CG Bench Press
    95 x 13
    135 x 8
    155 x 6
    165 x 4

    BB OH Extension
    30 x 15
    40 x 10
    50 x 8

    Thoughts:
    This workout was a whole new caliber for my shoulders. Haven't done cleans in a long time, and they definitely worked the **** outa me. I need some practice for sure. No shoulder pain while doing them, which makes me happy. Everything else went really well, just need to get my diet back together. I think it's been slipping a little bit. Legs next time!
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  24. #274
    WBB Team Captain Coke's Avatar
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    Complete-n-thorough shoulders and arm work bro.

  25. #275
    Mint
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    Nice shoulder work bro. Good deal with those overhead pressing movements + cleaning the bar!
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

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