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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on August 13, 2018, 04:51:42 PM »
Chesticles

DB BP

40's, 75's, 90's x 8
100's x 12  :)
100's x 8

Incline

85's 8, 8, 7

DB Pullovers

90 x 8, 8, 8

BB BP

135 x 23  :D
135 x 16, 10

Flyes

4's x 8, 8, 8

Young guy was squatting, nice form, watching all my lifts. He tried to spark up a conversation but I wouldn't take my headphones out. Now I feel guilty, he probably just wanted to compliment me or ask about my RPS shirt.
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on August 13, 2018, 12:35:21 PM »

8/13/2018 Day 3 of my 3 day split

Got to the Gym at 5:05 am.
 
 * Stretch

* Warm-up
         44 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 205 lbs.
          6 @ 205 lbs.
          8 @ 195 lbs.
          8 @ 175 lbs.
          8 @ 155 lbs.

* Dumbbell Preacher Curls
          12 @ 25 lbs.
          10 @ 30 lbs.
          8 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 40 lbs.
          8 @ 30 lbs.

* Incline Barbell Press
          12 @ 95 lbs.
          10 @ 115 lbs.
          8 @ 135 lbs.
          8 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 155 lbs.
          8 @ 135 lbs.
          8 @ 115 lbs.
          8 @ 95 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          6 @ 285 lbs.
          8 @ 135 lbs.

* Dumbbell Concentration Curls
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 45 lbs.
          8 @ 35 lbs.

* Decline Crunches
         10, 10, 10, 10, 10, 10

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

 * Stretch

Workout Totaled 2 hours and 18 minutes.
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on August 13, 2018, 11:52:53 AM »
This morning I completed Sheiko Int. Medium Prep 1 Wk 2-A as follows:

SSB Squats  5-165, 4-195, 3-230, 4x2 @ 260

Bench Press   5-155, 4-185, 3-215, 5x2 @ 245

Superset:
SSB Squats   3-185, 3-210, 4x3 @ 245
Incline DB Bench Press   5x8 @ 50

Superset:
Dips  4x8 @ BW
Hyperextensions (Weight at Chest) 5x5 @ 50

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:02:29.51 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I was torn about whether to go through with my plan of alternating weeks of 531 and Sheiko...I've been enjoying my 531 program so much it was tough to spend a week away from it.  I think my alternating plan is a good one though and will serve me well in my next competition so I went ahead and did it.

I've been having a real aggravating pain in my left shoulder for several weeks now.  I thought it was because of pressing (bench or OHP) but now I'm thinking it might be squats that is aggravating it so I'm switching exclusively to SSB this week to see how how that goes.

*******************

Nice work Greg. Looks like I may be at Untamed tomorrow for deads, maybe Ill see you there

Thanks Andy.  I'll see if I can make it down tomorrow.  My work schedule is so crazy lately that I'm not sure if I'll be able to.  If not, I'll probably try to make it down Wednesday night.  I'll definitely give it a go for tomorrow though.
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Journals / Re: Greg's Lifting Journal
« Last post by Andrew on August 13, 2018, 09:50:46 AM »
Nice work Greg. Looks like I may be at Untamed tomorrow for deads, maybe Ill see you there
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on August 11, 2018, 05:33:46 PM »
This morning I completed 531 1000% Awesome(r) (C32_1C) as follows:

Bench Press   5-115, 5-140, 5-170, 5-195, 5-225, 5-250

Dynamic Bench FSL   2x3 @ 185 (mis-loaded bar too light), 6x3 @ 195

SSB Squats   FSL Sets   3-155 (warmup), 6x6 @ 215

TBar Rows   5-90, 5-115, 5-140, 5-160, 5-185

Superset:
Dips  3x8
Vertical Knee Raise  3x10

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:02:50.31 h:mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength today with my brother.  My left shoulder is still barking at me, especially at night when I'm trying to sleep, but it felt ok today doing bench.  The Rogue TBar Row machine at Alan's gym is very nice and I enjoyed the rows.
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on August 10, 2018, 09:03:19 AM »
8/10/2018 Day 2 of my 3 day split

Got to the gym at 5:15 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

 * Standing Overhead Barbell Press
          12 @ 65 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          8 @ 105 lbs.
          8 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 75 lbs.

 * Barbell Squats
          10 @ bar lbs.
          10 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          6 @ 225 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          4 @ 245 lbs.
          4 @ 215 lbs.
          6 @ 185 lbs., 6 @ 135 lbs.

* Rear Delt Machine Flys
          12 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          8 @ 140 lbs.
          8 @ 140 lbs.
          6 @ 140 lbs.
          8 @ 120 lbs.
          10 @ 90 lbs.

* Seated Dumbbell Press
          12 @ 30 lbs.
          10 @ 35 lbs.
          8 @ 40 lbs.
          8 @ 45 lbs.
          8 @ 50 lbs.
          8 @ 40 lbs.
          10 @ 30 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          10 @ 295 lbs.
          8 @ 345 lbs.
          6 @ 395 lbs.
          6 @ 395 lbs.
          8 @ 345 lbs.
          8 @ 295 lbs.
          8 @ 225 lbs.
 
* Knee Raises / Good Mornings / Side Bends
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
         8 / 8 / 4
     
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hour and 15 minutes.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on August 10, 2018, 08:47:36 AM »
Seated Shoulder Press Machine

used for warmups

Seated Barbell  Shoulder Press - BTN Full ROM

95 x 6
95 x 12
115 x 10
135 x 8
155 x 3
155 x 3
165 x 3
175 x 2
185 x 1,1,1
155 x 3


Smith Machine Shrugs - Single Arm

135 x 8 x 5 sets
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on August 09, 2018, 04:37:46 PM »
Squats up to 275 x 4, 6 sets calves. Off for 3 days of debauchery, last hurrah of summer.
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on August 09, 2018, 12:11:01 PM »
This morning I completed 531 1000% Awesome(r) (C32_1B) as follows:

Superset:
4" Block Pulls 3-185, 3-210, 3-255, 3-295, 3-335, 3x3 @ 385
OHP 5-80, 5-95, 5-105, 3x3 @ 120

Superset:
1.75" Deficit Deadlifts FSL 3x3 @ 295
OHP BBB FSL 5x10 @ 95

Superset:
DB OHP  3x8 @ 30
DB Hammer Curls 3x8 @ 30

Superset:
DB BOLR 3x10 @ 15
Decline Situps  3x12

Bodyweight: 217.4 Pounds (Down 4.8 pounds from 222.2 on 7/9)

Workout Duration: 57:06.15 h:mm:ss (with 1:00 rest between sets)
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on August 09, 2018, 09:44:05 AM »

the d34dZ

Chalk only

225 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3

Belted

435 x 1
455 x 1,1,1,1,1
405 x 3
405 x 5
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