Perseverance, Inc.

[FLEX]

Squaterday

Squats started out quite rough today.  Woke up with old man angry knees and my lower back was still sore from Sundays deadlift session.  Kept pushing forward and ended up with a half decent session though.

ATG Powerpause Squats

135 x 8
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3

Prone Leg Curls

170 x 6
170 x 6

185 x 6
185 x 6
185 x 6

170 x 6
170 x 6

155 x 8
155 x 8

Standing Calf Raises

395 x 12
395 x 12
395 x 10
395 x 10
395 x 10

And out of time...

Back & Traps tomorrow.

-=FLEX=-

[hochspeyer]

What is powerpause?

[FLEX]

What is powerpause?

Just means I pause for a second at the bottom instead of 'bouncing' the lift. 

[FLEX]

Back & Traps

Close Grip Pulldowns

140 x 12
160 x 10
180 x 8

200 x 6
220 x 6
220 x 6
220 x 6
200 x 6

Seated Close Grip Cable Rows

220 x 8
220 x 8
220 x 8
220 x 8
220 x 8

Smith Machine Shrugs

115 x 12
115 x 12

135 x 8
135 x 8
135 x 8
135 x 8

Wide Grip Pulldowns - Behind Head

145 x 10

160 x 8
160 x 8
160 x 8
160 x 8
160 x 8

Hammer Strength MTS Row

(Dual Stack - Weight Per Stack)

100 x 10

110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

That's it.

Delts & Triceps Tomorrow.

-=FLEX=-

[FLEX]

Delts & Triceps

Shoulder continues to play nice, although still quite weak, but getting better......slowly

Seated Barbell Press - Behind Head

95 x 10
95 x 10
115 x 8
115 x 8
135 x 6
135 x 6
145 x 6
155 x 3
165 x 2
170 x 1
155 x 4
155 x 3
155 x 2
135 x 5


Hammer Strength MTS Shoulder Press

(Dual Stack - Weight Per Stack)

100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

Tricep Pressdowns

190 x 10
190 x 10
190 x 10
190 x 8
190 x 8
190 x 8

^^^  Whole Stack 

LifeFitness Seated Dip Machine

195 x 8
195 x 8
195 x 8
195 x 8
195 x 8

Rear Delts - Reverse Pec Deck

115 x 12
130 x 12
130 x 12
130 x 12

OK, that's it.  Out of time.

Happy Friday, kids. 

-=FLEX=-

[FLEX]

Leg Day #2

Leg Press

300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6

900 x 5
900 x 5
900 x 5
900 x 5
900 x 5

660 x 8
660 x 8
660 x 8
660 x 8
660 x 8

Leg Extensions

Haven't done these in forever due to knee issues, so I just went light:

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Standing Calf Raises

395 x 12
395 x 12

395 x 10
395 x 10
395 x 10
395 x 10
395 x 10

That's it.

Might do some deadlifts in the garage tomorrow to finish off the week. 

My WTF moment of the day:

http://forum.bodybuilding.com/showthread.php?t=144227871

[Bando]

Leg Extensions

Haven't done these in forever due to knee issues, so I just went light:

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

I hate when someone's "light day" > my PB 

[BigDaddy]

Leg Extensions

Haven't done these in forever due to knee issues, so I just went light:

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

I hate when someone's "light day" > my PB 

I thought the same thing reading the shoulder press entry from 2 days ago, but it's actually why I like reading the journals here.  Just when I think I'm getting strong, I see someone here lifting way more than I do, and motivates me to work even harder!

[Slow_Progress]

Leg Day #2

Leg Press

300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6

900 x 5
900 x 5
900 x 5
900 x 5
900 x 5

660 x 8
660 x 8
660 x 8
660 x 8
660 x 8

Reported to moderator for e-statting    coolface.jpg

[Slow_Progress]

I love the haters in that thread, btw, you were clearly in the zone and had skinny fat non-lifting miscer manlets trying to disrupt your sesh.  I would have either responded the same way OR just been like "phcuk it" and grabbed more plates myself...more plate carrying from the other side of the gym = more hypertrophy = more gainz = more bishes = win.

[FLEX]

Not a bad start to the week.  Shoulder played nice and I made some meagre improvement on the bench press.  Freewieght area was pure madness so I did incline barbell press after the flat, which I never do, and was therefore quite weak.

Barbell Bench Press

135 x 15
185 x 12
205 x 10
225 x 8
255 x 3
275 x 1
225 x 8
225 x 7
225 x 6

Incline Barbell Press

135 x 10
155 x 6
165 x 6
165 x 6
165 x 5
165 x 5
155 x 5

Barbell Curls

Bar x 15
65 x 10
95 x 6
95 x 6
115 x 3
115 x 3  (too heavy)
95 x 6
95 x 6
95 x 6
95 x 6

Dumbbell Curls - Backward on Preacher Bench

25 x 10

30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6

Pec Deck

130 x 15
145 x 12
145 x 12

That's it; out of time.

Squats Tomorrow.

-=FLEX=-

[FLEX]

Had a decent day in the squat rack.  No new ground, but I felt pretty good; was more like a workout as opposed to be being beaten into submission by gravity.



ATG Powerpause Squats

135 x 6
185 x 6
225 x 6
275 x 6
315 x 5
345 x 3
365 x 2
385 x 1
405 x 1
435 x 1
455 x 1

405 x 3
405 x 3
405 x 3

^^^  Full 2 second pause on the last rep on each of those last three sets.   

Prone Leg Curls

185 x 5
185 x 5
185 x 5
185 x 5

170 x 6
170 x 6

155 x 6
155 x 6

OK, that's it.  Out of time.

Back & Traps Tomorrow.

-=FLEX=-

[ljimd]

Dropped by to say hey, and damn, big squat day. I only wish. Strong work.

[hochspeyer]

So 405 is your working weight on squats?   ???

Lookin' good!

[FLEX]

Had a good one today.  Nothing spectacular to report, but strength and stamina were both good.

Still hovering around 246 though...   

Back & Traps

Close Grip Pulldowns

140 x 12
160 x 10
180 x 8

200 x 6
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
200 x 6

Seated Close Grip Cable Rows

260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6

^^^  Whole Stack 

Single Arm Smith Machine Shrugs

125 x 10
125 x 10
125 x 10
125 x 10

Standing Calf Machine Shrugs

195 x 12
195 x 12
195 x 12
195 x 12
195 x 12

Wide Grip Pulldowns - Behind Head

160 x 6 - Too Heavy

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

Hammer Strength MTS Row

(Dual Stack - Weight Per Stack)

110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

That's it.

Delts & Triceps Tomorrow.

-=FLEX=-