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Post by Joey Smith on May 10, 2006 21:57:19 GMT -5
5/09/06 thues: raw paused 2bd. 405# x 3, 455# x 3 raw paused floor press, flat backed, 355# x 4 incline press machine 225# x 5, 270# x 5 high pulley cable flies 50# 2 x 12reps the flies are so can get purdy like my son. I thought I got all my looks from you Pop?!....
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 10, 2006 23:24:10 GMT -5
5/09/06 thues: raw paused 2bd. 405# x 3, 455# x 3 raw paused floor press, flat backed, 355# x 4 incline press machine 225# x 5, 270# x 5 high pulley cable flies 50# 2 x 12reps the flies are so can get purdy like my son. I thought I got all my looks from you Pop?!.... truth be told ya momma was the purdy one. =0l
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 11, 2006 23:31:14 GMT -5
5/11/06 thurs: conventional deads, 495# x 12, raw no belt w/straps power cleans 225# 3 x 4reps reverse hyper 360# + two #3 bands 2 x 10reps seated cable row narrow grip, 300# 10, 8 kettlebells 70# 1 arm swings 2 x 8reps, 1 arm snatches 2 x 8reps, sciatic stretch w/35# kettlebell.
had a nice surprise today on grip strength. pulled 495 dbl overhand and did about a 10 second static hold. guess the kettlebell work is adding to my grip strength.
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Post by Breaker on May 12, 2006 0:11:33 GMT -5
Jesus John 495# x 12 your stepping up the volume bro.
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 12, 2006 0:47:08 GMT -5
Jesus John 495# x 12 your stepping up the volume bro. and 12 was about it too. gotta get my endurance up
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Post by Joey Smith on May 12, 2006 6:44:33 GMT -5
Jesus John 495# x 12 your stepping up the volume bro. and 12 was about it too. gotta get my endurance up Nice job Jon, I would have passed out after that shit....
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 15, 2006 22:32:25 GMT -5
5/15/06 mon: smyth front squats, 4plts/side 2 x 5reps, raw/no belt zercher squats, 405# 2 x 5reps raw/no belt ad/abductors, 230# 25ea. cybex back attack 305# + #4 band dbld, 2 x 20reps calves 2 sets to failure kettlebell 70# 1 arm swings 3 x 16reps sciatic stretch w/KBs, standing and laying.
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Post by Joey Smith on May 16, 2006 12:54:40 GMT -5
5/15/06 mon: smyth front squats, 4plts/side 2 x 5reps, raw/no belt zercher squats, 405# 2 x 5reps raw/no belt ad/abductors, 230# 25ea. cybex back attack 305# + #4 band dbld, 2 x 20reps calves 2 sets to failure kettlebell 70# 1 arm swings 3 x 16reps sciatic stretch w/KBs, standing and laying. Nice work Pops....I hate those damn zercher squats!....
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Post by Breaker on May 16, 2006 19:15:26 GMT -5
Lookout Johns on the comeback! ;D
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 16, 2006 21:40:16 GMT -5
we tryin fllas. we tryin.
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 16, 2006 21:40:36 GMT -5
5/16/06 tues: raw paused 2 bd. 455# x 3, 475# x 2 raw paused floor press flat back 355# x 4 decline bench 315# x 8, 325# x 10 high pulley cable flies 50# 2 x 10reps
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Post by Breaker on May 17, 2006 20:06:07 GMT -5
Solid work there John; I love them floor presses, they have done wonders for me.
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Post by Joey Smith on May 17, 2006 20:45:20 GMT -5
Nice paused rep Dad....
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on May 18, 2006 22:32:42 GMT -5
5/18/06 thurs: coventional pulls 2" below knees, worked up to 855# x 1 belt w/straps ghr variations 3 sets to failure seated cable rows narrow grip 300# 2 x 10reps face pulls wide grip 255# x 10 kettlebell work 70# 1 arm swings 3 x 16reps, 1 arm snatch 1 x 16reps
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Post by THE BRUTE on May 19, 2006 17:31:08 GMT -5
sick!! HCB
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