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Old 11-06-2007, 05:21 PM   #31 (permalink)
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Those are indeed great numbers. Keep up the good work!
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Training log.
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Old 11-08-2007, 09:15 PM   #32 (permalink)
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Quote:
Originally Posted by bigDman View Post
how big are you (height and weight)?
I'm usually about 5-8 (5-7 1/2 after squats) and weigh between 208 and 212
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Old 11-08-2007, 09:16 PM   #33 (permalink)
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THURSDAY

BP (4 brd)
warmup
385-1
425-1
455-1
495-1
515-1

pin press
335-3
355-3
375-3
395-3
415-2

sled drag
4 trips 90 lbs

rear delt flys
30-10 x 4
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Old 11-12-2007, 09:02 PM   #34 (permalink)
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MONDAY:

speed bench
bar-10
135-8
165-6
185-3 x 8

close grip (2 brd)
275-3
295-3
315-3
335-3
355-3

prone rows
185-5 x 4

shrugs
275-10 x 4
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Old 11-14-2007, 09:24 PM   #35 (permalink)
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TUESDAY

box squat
warmup
365-1
405-1
455-1
495-1

de-loads
495-1
545-1
585-1
635-1

rack pulls
455-3
495-3
545-3
585-3
635-3

glute/ham
4 sets 10
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Old 11-19-2007, 04:04 PM   #36 (permalink)
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MONDAY

speed bench
bar-10
135-8
165-6
185-2 x 8 with red mini bands

close grip (3 brd)
295-3
315-3
355-3
375-3

band rows
4 sets 10

shrugs
315-10 x 2
365-10 x 2
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Old 11-20-2007, 10:07 PM   #37 (permalink)
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TUESDAY

DL off 45's
warmup
365-1
405-1
455-1
475-1

rack pulls
455-3
495-3
545-3
585-3

leg press
12 plates-8 x 4

glute/ham
4 sets 10
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Old 11-21-2007, 04:19 PM   #38 (permalink)
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WEDNESDAY

BP (2brds)
warmup
135-10
135-6
225-4
275-2
315-2
335-2

boards
355-1
375-1
405-1
425-1
445-1

tate press
60-10 x 4

sled drag
4 trips 90lbs

rear delt
30-10 x 4
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Old 11-26-2007, 09:18 PM   #39 (permalink)
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MONDAY

speed bench
bar-10
135-8
165-6
185-3 x 8

close grip (3 brd)
295-3
325-3
345-3
365-3
385-3

band rows
4 sets 10

shrugs
315-10
365-10 x 3
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Old 11-27-2007, 09:29 PM   #40 (permalink)
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TUESDAY

box squat
warmup
365-1
405-1
455-1
475-1
495-1
515-1

walk outs
545-1
585-1
635-1

sumo good mornings
225-5 x 4
conv good mornings
275-5 x 4
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Old 11-29-2007, 08:21 PM   #41 (permalink)
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THURSDAY

BP (2brds)
135-10
135-6
225-4
275-2
315-2
335-2
boards
365-1
405-1
455-1
475-1
505-1

tate press
65-10 x 4

face pull
150-10 x 4

rear delt
30-10 x 4
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Old 12-01-2007, 10:04 AM   #42 (permalink)
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Saturday morning........

speed squat
bar-10
135-8
185-6
225-4
275-3 x 8

dimil DL
225-5 x 5

hypers
4 sets 10
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Old 12-03-2007, 07:41 PM   #43 (permalink)
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MONDAY

speed bench
bar-10
135-8
165-6
185-3 x 8

close grip (2 brd)
285-3
305-3
325-3
345-3
345-3

prone rows
165-5
165-5
185-5
185-5

shrugs
365-10 x 4
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Old 12-07-2007, 08:53 PM   #44 (permalink)
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THURS
BP (3 brds)
warmup
365-1
405-1
455-1
475-1
505-1
515-1
535-1

tate press
65-10 x 4

face pull
150-10 x 4

rear delt
30-10 x 4
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Old 12-07-2007, 08:55 PM   #45 (permalink)
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FRIDAY

speed squat
bar-10
135-8
185-6
225-4
275-3 x 8

dimil DL
275-5 x 5

glute/ham
4 sets 10
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Old 12-10-2007, 03:56 PM   #46 (permalink)
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MONDAY

speed bench
bar-10
135-8
165-6
185-3 x 8 with red mini bands

close grip (2 brd)
285-3
315-3
335-3
355-3
365-3

prone rows
165-5
185-5
185-5
185-5

shrugs
365-10 x 4
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Old 12-11-2007, 11:09 PM   #47 (permalink)
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TUESDAY

DL off plates
warmup
365-2
405-1
455-1
475-1
495-1

sumo good mornings
225-2
275-5 x 3

conventional
275-5
315-5 x 3

reverse hypers
4 sets of 15
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Old 12-13-2007, 05:09 PM   #48 (permalink)
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THURSDAY

BP (3 brds)
warmup
405-1
455-1
495-1
525-1
545-1

floor press
275-3 x 5

face pull
150-10 x 4

rear delt
30-10 x 4
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Old 12-16-2007, 11:17 AM   #49 (permalink)
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FRIDAY

speed squat
bar-10
135-8
185-6
225-4
275-2 x 8 with green bands

dimil DL
275-5 x 5

glute/ham
4 sets 10
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Old 12-17-2007, 01:19 PM   #50 (permalink)
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MONDAY

speed bench
bar-10
135-8
165-6
185-3 x 8

close grip (3 brd)
295-3
315-3
335-3
355-3

band rows
4 sets 10

shrugs
365-10
405-10 x 3
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Old 12-18-2007, 04:29 PM   #51 (permalink)
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TUESDAY

Box squats
warmup
365-1
405-1
425-1
455-1
475-1
495-1
515-1
535-1

de-loads
545-1
585-1
635-1 miss
635-1

rack pulls (just under knee)
405-3
455-3
495-3

reverse hypers
4 sets 10
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Old 12-26-2007, 06:24 PM   #52 (permalink)
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WEDNESDAY

DL (sumo)
warmup
405-1
455-1
475-1

rack pulls (conv)
405-3
455-3
455-3
475-3

landmines
90-10 x 4

hypers
4 sets 10

not trying to be a pu$$y or anything but I wish my gosh darn hamstring would heal up. I'm pulling like a 12 year old and it sucks big time.
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Old 12-27-2007, 09:22 PM   #53 (permalink)
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THURSDAY

BP (2 brd)
365-1
405-1
425-1
455-1
475-1
495-1 (miss, no push, kind of a crappy workout today)

tate press
70-10 x 4

sled drag
4 trips

rear delt
25-10 x 4
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Old 12-28-2007, 09:53 PM   #54 (permalink)
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FRIDAY

speed squat
275-3 x 8

good mornings
225 with green bands 5 x 5

dimil DL
315-5 x 5

glute/ham
10 x 4
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Old 12-31-2007, 05:24 PM   #55 (permalink)
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MONDAY

speed bench
185-3 x 8

close grip (3 brd)
275-3
315-3
325-3
335-3
345-3
355-3

band rows (blue with red and black mini's)
4 sets 10

shrugs
365-10
405-10 x 4
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Old 01-02-2008, 09:21 PM   #56 (permalink)
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WEDNESDAY ME squat

Box squats
365-1
405-1
455-1
495-1
525-1
545-1 miss

rack pulls (just under knee)
405-3
455-3
495-3
545-3
585-3
635-1

reverse hypers
4 sets 10
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Old 01-04-2008, 05:13 PM   #57 (permalink)
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FRIDAY

I love a small gym, where aren't 100 people looking in the mirror and hogging the machines, and basically getting in the way of people like me that want a serious workout, but it sucks on bench day when there is nobody there to spot me. So, I did the best I could with what I had available......

pin press
295-3
315-3
345-3
365-3
385-3
405-2

tate press
70-10 x 4

land mines
90-10 x 4
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Old 01-14-2008, 07:27 PM   #58 (permalink)
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MONDAY

speed bench
185-3 x 4
185-3 x 4 w/red mini bands

close grip 2 brd
255-3
275-3
295-3
245-3 with red mini bands
255-3 with red mini bands
265-3 with red mini bands

prone rows
185-10 x 4

shrugs
365-10
455-10 x 3

had to take a week off of a "little" stomach problem. lesson learned: when you make seafood alfredo make sure the seafood is fresh......

BW 197
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Old 01-16-2008, 07:27 AM   #59 (permalink)
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TUESDAY

DL off 2" of mat
455-1
475-1
495-1

rack pulls (just below knee)
455-3
495-3
545-3
585-3

low box squats (4" below par)
275-3
315-3 x 2

hypers
4 sets 10
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Old 01-17-2008, 08:20 PM   #60 (permalink)
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THURSDAY

3 brd press
365-1
385-1
405-1
425-1
455-1

pin press (5" movement)
365-3
385-3
405-3
pin press (3" movement)
455-3
475-3
495-3

face pull
160-10 x 4

rear delt
25-10 x 4
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