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Journals / Re: BigDaddy - Faster, Stronger!

« Last post by BigDaddy on Today at 09:43:41 AM »

11/21/2018 – Day 1 of my 3 day split

Got to the gym at 5:10 am.

* Stretch

* Warm-Up
34 minutes Running on the track and Hitting the heavy bag. 3 laps running, 120 seconds on the bag, repeat.

* Reverse Dual Handle Cable Lat Pulldowns
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
7 @ 130 lbs.
6 @ 130 lbs.
6 @ 130 lbs.
6 @ 110 lbs.
8 @ 90 lbs.
10 @ 70 lbs.

* Standing Dumbbell Overhead Triceps Extensions
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 50 lbs.
12 @ 40 lbs.

* Flite Power Squat Machine
8 @ 180 lbs., 8 @ 270 lbs., 8 @ 360 lbs., 8 @ 450 lbs.
8 @ 540 lbs.
8 @ 630 lbs.
8 @ 720 lbs.
8 @ 810 lbs.
6 @ 900 lbs.
6 @ 900 lbs.
6 @ 900 lbs.
8 @ 720 lbs.
8 @ 540 lbs., 8 @ 360 lbs., 8 @ 180 lbs.

* Hammer Strength ISO Row
15 @ 90 lbs.
12 @ 140 lbs.
10 @ 170 lbs.
8 @ 190 lbs.
6 @ 210 lbs.
6 @ 220 lbs.
6 @ 220 lbs.
6 @ 200 lbs.
8 @ 170 lbs.
8 @ 140 lbs.

* Narrow Grip Bench Press
15 @ 95 lbs.
12 @ 125 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
6 @ 185 lbs.
6 @ 185 lbs.
6 @ 165 lbs.
8 @ 145 lbs., 8 @ 115 lbs.

* Cable Crunches
15 @ 70 lbs.
15 @ 90 lbs.
15 @ 110 lbs.
12 @ 130 lbs.
12 @ 130 lbs.
12 @ 130 lbs.

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

* Stretch

Workout Totaled: 2 hours and 17 minutes.

Journals / Re: Greg's Lifting Journal

« Last post by ptreyesgreg on Today at 09:31:22 AM »

Yesterday morning I completed 531 Concurrent Training (C34_1D) as follows:

Shoulder Rehab - Red micro bands

(Max Effort)
SSB Squats 3-45, 3-135, 3-155, 3-185, 3-205, 3-230,
3-260, 2-305, 2x3 @ 260

Superset:
(Dynamic Effort)
4" Block Pull Sumo DL 3-135, 3-225, 5x3 @ 275

Superset:
Decline Situps 3x12
Hypers 3x12

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:46:39.71 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout. I really enjoy this program so far. The volume of the dynamic work is really hitting me in a new way. As part of that though it has increased my soreness and so I think what I'm going to do is alternate a week of this Concurrent program with a week of my Madcow 531 program. I think doing that will allow me to work in complementary ways and get more work in while allowing my body to recover better. Both of these programs hit me hard and leave me sore, but in a different way. I think the two will dovetail nicely together. Basically, what this will do is to make an extended "7 workout per training week" program using the same Training Max for both programs. I think this will really allow me to dial in my lifts each "week" before raising the weights and moving on to the next week.

Journals / Re: Bando's Log - Anabolic Dreams and PR Screams

« Last post by Bando on November 20, 2018, 07:29:56 PM »

Back

Lat pulls x 5 sets

Cable rows x 4

BW pullups x 3

T-Bars x 3

Yates cable rows x 3

good pump, felt good in the gym, feel like chit now, damn medications

Powerlifting / Re: Winters wrath

« Last post by FLEX on November 20, 2018, 06:12:48 PM »

1,440 is a weird number, ya gotta squeeze 10 more pounds in there for an even 1,450.

Powerlifting / Re: Winters wrath

« Last post by tooth on November 20, 2018, 03:19:32 PM »

About a week and a half out. Not expecting a bunch o pr's, but should have a respectable meet. 198 masters II. Think I'm around 193 lbs.

Thinking of light openers, moderate seconds, then see how I feel.

Nothing set in stone, but:

475, 510 ish, 525
300, 325 ish, 340
520, 555, 575 ish

Journals / Re: BigDaddy - Faster, Stronger!

« Last post by BigDaddy on November 20, 2018, 09:17:49 AM »

11/20/2018 – Workout with my Son

Got to the gym at 5:00 am.

* Stretch

* Warmup
21 minutes running on the arc trainer.

* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 190 lbs.
5 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs.

* Gravitron Assisted Pullups
12, 12, 10, 8, 8

* Seated Leg Press Machine / Standing Calf Raise Machine
15 @ 175 lbs. / 15 @ 140 lbs.
15 @ 200 lbs. / 15 @ 180 lbs.
15 @ 225 lbs. / 15 @ 220 lbs.
12 @ 250 lbs., 10 @ 200 lbs., 10 @ 175 lbs., 10 @ 150 lbs. / 10 @ 260 lbs., 10 @ 200 lbs., 10 @ 160 lbs., 10 @ 120 lbs.

* Seated Dumbbell Press / Decline Crunches / Russian Twists
15 @ 35 lbs. / 10 / 10
12 @ 45 lbs. / 10 / 10
10 @ 50 lbs. / 10 / 10
8 @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / ( 8 / 8 ) * 4

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

* Stretch

Workout totaled 1 hour and 24 minutes.

Journals / Re: Bando's Log - Anabolic Dreams and PR Screams

« Last post by Bando on November 19, 2018, 06:08:55 PM »

about 1/2 way through antibiotics and one more day of oral steroids, just a nasty infection

walked in the gym and both my kids were in there working out

Chest "Reload"

Incline DB Press

35's, 55's x 8
75's x 10

BB BP

135. 185, 225, 245 x 8

High Incline 95, 135, 155, 175 x 8

Low Incline

155, 185, 195 x 8

DB Pullovers

75 x 8, 12, 12

Felt good to be back though I messed up my back shoveling on Saturday

Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on November 19, 2018, 02:15:18 PM »

Bench deload 2
BW 173.4

Bench:
225 x 2
250 x 1
275 x 1
290 x 1 vid

Slingshot
300 x 1
320 x 1 vid

230 x 6
230 x 6
http://instagram.com/p/BqX4VD4ng77/
Front squats:
Bar 2x8
95 x 10
135 x 5
Quit these were feeling shitty

Journals / Re: Greg's Lifting Journal

« Last post by ptreyesgreg on November 19, 2018, 01:06:33 PM »

This morning I completed 531 Concurrent Training (C34_1C) as follows:

Shoulder Rehab - Red micro bands

(Max Effort Bench)
Bench Press 5-115, 5-140, 3-170, 3-180, 2-210
3-240, 1-280, 2x3 @ 240

Superset:
Swiss Bar CGBP 3x10 @ 125
DB Chest Supported Rows 3x8 @ 55

Superset:
DB Tate Press 3x12 @ 20
DB BOLR 3x10 @ 20

Bodyweight: 213.0 Pounds (Down 9.2 pounds from 222.2 on 7/9)

Workout Duration: 0:36:26.80 h:mm:ss.ms (with 1:00 rest between sets)

Journals / Re: BigDaddy - Faster, Stronger!

« Last post by BigDaddy on November 19, 2018, 09:17:30 AM »

11/18/2018 – Workout with my Son

Got to the gym at 6:30 am.

* Stretch

* Warmup
21 minutes on the Arc Trainer.

* Incline Dumbbell Press
15 @ 45 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 6 @ 50 lbs.

* Seated Wide Grip Cable Rows
15 @ 150 lbs.
12 @ 190 lbs.
10 @ 210 lbs.
8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 6 @ 150 lbs.

* Leg Press, PWO
15 @ 230 lbs.
15 @ 320 lbs.
15 @ 410 lbs.
12 @ 500 lbs., 8 @ 410 lbs., 8 @ 320 lbs., 8 @ 230 lbs., 8 @ 180 lbs.

* Overhead Barbell Press
15 @ 75 lbs.
12 @ 95 lbs.
10 @ 110 lbs.
6 @ 120 lbs., 6 @ 105 lbs., 6 @ 95 lbs., 6 @ 85 lbs.

* Barbell Curls / Overhead Triceps Extensions
10 @ 50 lbs. / 10 @ 50 lbs.
10 @ 60 lbs. / 10 @ 60 lbs.
10 @ 60 lbs. / 10 @ 60 lbs.

* Decline Crunches / Twisting Decline Crunches
(8 /

* 5

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

* Stretch

Workout totaled 1 hour and 27 minutes.

11/19/2018 – Day 3 of my 3 day split

Got to the Gym at 5:10 am.

* Stretch

* Warm-up
35 minutes running on the track and hitting the heavy bag. 3 laps running, 120 seconds on the bag, repeat.

* Barbell Bench Press
15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs.
6 @ 205 lbs.
4 @ 215 lbs.
3 @ 220 lbs.
6 @ 195 lbs.
8 @ 175 lbs.
10 @ 155 lbs.

* Prone Grip Barbell Curls
12 @ 50 lbs.
10 @ 70 lbs.
8 @ 80 lbs.
8 @ 90 lbs.
6 @ 100 lbs.
5 @ 105 lbs.
6 @ 90 lbs.
8 @ 80 lbs.
8 @ 70 lbs.

* Incline Hammer Strength Press
15 @ 90 lbs.
12 @ 130 lbs.
10 @ 160 lbs.
8 @ 180 lbs.
6 @ 190 lbs.
5 @ 200 lbs.
6 @ 190 lbs.
8 @ 160 lbs.
8 @ 130 lbs.

* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
6 @ 225 lbs.
6 @ 255 lbs.
4 @ 275 lbs.
4 @ 295 lbs.
4 @ 275 lbs.
6 @ 255 lbs.
6 @ 235 lbs.
8 @ 185 lbs.

* Dumbbell Curls / Dumbbell Chest Fly
10 @ 25 lbs. / 10 @ 25 lbs.
10 @ 30 lbs. / 10 @ 30 lbs.
8 @ 35 lbs. / 8 @ 35 lbs.
6 @ 40 lbs. / 6 @ 40 lbs.
8 @ 30 lbs. / 8 @ 30 lbs.

* Knee Raises
8, 8, 8, 8, 8

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

* Stretch

Workout Totaled 2 hours and 14 minutes.

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