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Post by badrock on Jun 2, 2006 19:58:53 GMT -5
Im not sure of any near downtown chicago within the city, alot of the gyms are in suburbs, like quads gym and pit bull gym
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Post by badrock on Jun 2, 2006 20:06:50 GMT -5
06/02/06- Friday- Assistance for arms
db floor presses 85/15 100/15 110/15
lying ez bar extensions 95/12 115/12 125/12 135/10
straight bar pushdowns 140/15 150/15 160/12 170/10
overhead one arm db extensions 30/10 40/10 50/10
seated hammer curls 30/12 50/10 60/10 70/8
ez bar spider preacher curls 115/10 125/10 135/8 105/12
no speed bench or anything today, just kinda played around with lighter stuff today for arms to achieve the "pump" i guess. Looking forward to my chiropractic adjustment and massage monday....stay strong.
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Post by Breaker on Jun 4, 2006 5:07:25 GMT -5
Not to shabby Badrock, I like the varity in the arms myself. Solid work brother!
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Post by badrock on Jun 4, 2006 15:33:28 GMT -5
Thanks, yeah nothing is really ever set in stone for how i train, im always trying and doing different things.....seems to work
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Post by Breaker on Jun 6, 2006 23:16:09 GMT -5
Totally agree with you bro, that is how you beat out them plateaus.
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Post by badrock on Jun 7, 2006 13:56:29 GMT -5
06/07/06 Wednesday- Squat/DL
Speed squats 405/1x5sets off bench 405/1x5setss parallel
Hook Grip Rack Pulls 135/5 225/3 315/3 405/1 450/1 500/1 575/1 635/1 675/1(PR)
Shrugs 225/15 315/15 405/15 225/20
Hammer strength Iso row 2plates per side/15 3plates per side/15 4plates per side/12
seated straight bar pulley rows 220/12x3sets
one of the rare times i train squat/dl together, great session though, made up for my horrible bench session monday...I wanted to go 750 on the rack pulls because everything was going up so fast, but i was tanked after the 675...speaking of bench if anyone has any advice on how to get better at the boards im all ears, i just started using them two weeks ago, and i can do more to my chest than i can on the boards, so im not sure whats going on, but all advice is welcome.....thanks
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Post by Joey Smith on Jun 8, 2006 22:27:34 GMT -5
Nice work bro and congrats on the pull....check out the article on board training I have posted in the Powerlifting Forum on board training maybe that will help you some....
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Post by badrock on Jun 9, 2006 13:30:01 GMT -5
Thanks alot joe, i appreciate it
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Post by badrock on Jun 9, 2006 13:33:57 GMT -5
06/09/06- Speed bench/ arms
speed bench w/ super mini's doubled 135/3x2sets 185/3x6sets 225/1x2sets
rope pushdowns- entire stack/20x3sets
rolling tricep extensions 30/10 40/10 50/10 60/8
overhead dumbbell extensions 80/12 110's/10x2sets
seated alternating curls 35/12 45/12 55/10
one arm spider preacher curls 40/15 50/10 60/10
Nice session today, i didn't plan on working out, but i wanna keep my speed up on the bench so i did some speed work, everything felt pretty fast.......its off to the chiropractor tomorrow.....stay strong.....peace
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Post by Breaker on Jun 10, 2006 4:52:11 GMT -5
That was for sure a round robin workout, looks like you covered it all in the upper body. Also very well done for you speed work selection on weight and tension!
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Post by THE BRUTE on Jun 10, 2006 23:00:37 GMT -5
great work here badrock...i'll stop by more often... HCB
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Post by badrock on Jun 12, 2006 13:25:55 GMT -5
Thanks guys
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Post by badrock on Jun 12, 2006 13:30:48 GMT -5
06/12/06- Monday- Bench day
floor presses bar/10 135/3 185/3 225/3 275/1 315/1 345/1 370/1 405/1(PR) 425/0
incline db presses 110's/12x3sets
side raises 35/15, 45/15, 55/10, 25/20
bentover latrals 25/10, 35/10, 45/10
upright rows 135/10x2sets
Nice session today, almost had the 425, came off the floor pretty fast, then got half way and just couldn't lock it out....still great day though....stay strong.....peace
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Post by Breaker on Jun 12, 2006 20:30:20 GMT -5
Got to love them floor presses Marques, I know they have worked for me. Reading your log looks like you’re a Full Power Lifter good stuff, are you using any equipment yet?
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Post by badrock on Jun 13, 2006 16:28:40 GMT -5
Yeah im full power, i've actually only done one meet, i did my first in september of 2005, i just have a solid base of strength from college football, and i haven't gotten to use equipment yet, im going too soon if i can get enough money together....the next meet i plan to do is in october if all goes right.....my squat/dl are ok, but bench is a continuous struggle for me
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