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Post by badrock on Jul 5, 2006 19:29:18 GMT -5
07/05/06 Wednesday- Raw Squat/DL, biceps
Squats 135/10 225/10 315/5 440/2 480/2x5sets
Deadlifts from floor(no belt) 135/6 225/6 315/2 405/2 455/2 505/2 555/2 610/1.5
(Evening)
seated alternating curls 30/10 40/10 50/10 60/10
one arm spider preacher curls 35/12 45/12 55/10
bentover concentration curls 30/10 40/10 50/10
Lets just say grip wasn't an issue today, neither was speed, i had no idea just using chalk would help as much as it did, everything felt pretty light. The second rep at 610 came off the floor quickly, but i hitched to get it up so i didn't really count the rep. Its a relieif no longer having to worry about grip, im still going to train it hard, but wont be as big as a deal as it previously was.....stay strong
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Post by Phillip Wylie (aka Rockman) on Jul 6, 2006 10:22:13 GMT -5
Nice squatting and deadlifting!
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Post by Marty Queen on Jul 6, 2006 18:00:39 GMT -5
Man, what a day!! great work.
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Post by Joey Smith on Jul 6, 2006 20:28:25 GMT -5
Wow squats and deads in one day then came back and hit some bis!....I hear ya BR....I might have to start calling ya BMF!....great workout BR....
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Post by badrock on Jul 7, 2006 14:11:49 GMT -5
Thanks guys, the dL's after squats wore me out
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Post by badrock on Jul 7, 2006 14:20:34 GMT -5
07/07/06 Friday- Back, triceps
Underhand BB Rows 135/10 225/10 275/10 305/10
Hammer strength Iso Rows 2plates per side/12 3plates per side/12 4plates per side/10
Seated stright bar pulley rows 250/10 275/10x2sets
v-bar close grip pulldowns 220/10 240/10
rock in roll extensions 35/12 45/12 55/12
Overhead dumbbell extensions 80/10 100/10 110/10
rope pushdowns entire stack/15x2sets
Awesome sesson today, back feels stronger than ever i thought the Deadlifts from wednesday would affect me today, but they didn't. Elbows also feel just fine too.....so all is well.
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Post by THE BRUTE on Jul 8, 2006 12:11:50 GMT -5
kickass volume there bro!! CB
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Post by badrock on Jul 8, 2006 15:51:49 GMT -5
Thanks Curt
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Post by Marty Queen on Jul 9, 2006 9:37:45 GMT -5
impressive on those rows!
great workout!
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Post by maxson on Jul 9, 2006 21:03:59 GMT -5
good session
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Post by badrock on Jul 10, 2006 20:37:50 GMT -5
Thanks
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Post by badrock on Jul 10, 2006 20:42:53 GMT -5
07/10/06 Monday- Bench/ shoulders, triceps assistance
Bench 135/5 185/5 225/3 275/3 add 2 board 315/3 335/3 350/3 365/2(PR) 380/1(PR)
seated db shoulder presses 65/10 85/10 105/8(PR)
side lateral raises 45's/10x3sets
cable rear delts 50/12x3sets
v-bar pushdowns 120/12 140/12 160/12x2sets
Overhead ez board extensions 125/10x3sets
one arm rope pushdowns 70/12x3sets
Todays session was ok, i thought i'd go heavier on the two board, but im still trying to get use to the boards, i've been so obsessed with tucking my elbows and going lower that i think its messing with me, i think if i would have stuck to touching right below chest like i had been, i would be doing better on boards. Oh well this is trial and error game for a while, so i'll see what happens, hopefully a better session next week.
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Post by Joey Smith on Jul 10, 2006 21:08:05 GMT -5
Nice work BR....what does your set up look like?....as big a guy as you are if you have an ok arch and are taking a big air before your lift that 2 board should be more like a 3 or 4 board....show us a pic of your setup and are you being spotted on these lifts? also I would add some more back and tri stuff with your bench day just an idea....also congrats on the PR's bro!....
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Post by Breaker on Jul 11, 2006 21:13:23 GMT -5
Marques you have to go with what sometimes seems unnatural. Once you get in a shirt it will all start to make sense to you and you will make the adjustment allot faster.
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Post by badrock on Jul 12, 2006 14:28:34 GMT -5
Thats definitely true.....im gonna try to get some equipment soon, at least my first shirt
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