Road to 400 Log - Page 14 - JP Fitness Forums

I. Kay · 08-01-2005, 05:47 PM

Quote:

Originally posted by Rev:
[qb] Awwwwwwwright, Rocky's back! [img]/images/graemlins/laugh.gif[/img]

Nice liftin mangg, keep it up,
Nate [/qb]

I. Kay · 08-04-2005, 01:58 PM

Squats
185x3, 225x3, 245x3, 265x3, 225x6

Chins
5x5-BW

Fly & Press
4x8-40's

Pounding headache today. I shorted myself on water the last couple of days, plus lack of sleep (heat) and stress. Workout still went relatively well.

CtA318 · 08-04-2005, 06:30 PM

Have you tried to pull 400 conventional deadlift yet? I think it's rolling around shortly if you haven't. [img]/images/graemlins/laugh.gif[/img]

I. Kay · 08-04-2005, 07:36 PM

Quote:

Originally posted by CtA318:
[qb] Have you tried to pull 400 conventional deadlift yet? I think it's rolling around shortly if you haven't. [img]/images/graemlins/laugh.gif[/img] [/qb]

Too true! The one year anniversary of my Training Log is coming soon... thinking maybe August 30 might be the day to try! [img]/images/graemlins/wink.gif[/img]

I. Kay · 08-05-2005, 01:30 PM

External Rotations
2x10 - blue band

Shoulder Pulls
2x10 - blue band

Shoulder Raises
2x10 - blue band

L-Raises
2x10 - 3 lb. db

I. Kay · 08-07-2005, 03:42 PM

Deadlifts

BARx10
95x6
135x4
185x2
225x1
265x1
305x1
335x1
365x1*
315x1
315x1
315x1
315x1
315x1
2x6 - 225

I. Kay · 08-08-2005, 11:32 PM

Neutral Grip Shoulder Press
8x95, 10x75, 12x65

Lateral Raises, thumbs down
2x10-10's
10x15's
8x20's
4x25's
10x15's

Upside-down Kettle Bell Shoulder Press
2x6-8kg
2x3-12kg

One-Arm Db Bench Press
4x6-65's

Rope Pressdowns
10x90
8x100
6x110
4x120
3x130
3x140
3x150
5x120

This was all done piecemeal over my 6 hour shift tonight.

I. Kay · 08-10-2005, 04:46 PM

Squats
185x8, 195x6, 225x4, 225x4, 2x10-135

Chinups
4,5,5 - BW+25
2x5 - BW

Jammed this into twenty minutes in between apartment viewings.

I. Kay · 08-11-2005, 05:04 PM

On the clock workout during dead time:

Fly & Press 3x8 - 40's
Dips 3x8 - BW
Rope Pressdowns 8,8,6 - 120, 110x3, 100x3, 90x3
Ext. Rotations 2x10 - blue band
Cross Body Rotations 2x10 - 10
L-Rotations 2x10 - 3

I. Kay · 08-11-2005, 08:46 PM

Second part of my workout for today:

Weighted Decline Situps
2x6-BW+25
6xBW+40
6xBW+50
6xBW+60
6xBW+70
3x10-BW

Seated Rows (neutral grip) w/ 2-second hold
180x3
160x3
140x3
120x3
140x3
160x3
180x3

I. Kay · 08-14-2005, 10:45 PM

Beginning of a maintenance week, no heavy lifting. Gonna work on the smaller things and let the CNS take a break.

DB Holds
30secs - 120's
4x20secs - 120's

Plate Pinches
6x20secs - quarter plate

DB Forearm Curls (supinated)
12x10's
10x15's
8x20's
6x25's
4x30's

DB Forearm Curls (pronated)
2x10 - 10's

Felt like Popeye after this one! [img]/images/graemlins/laugh.gif[/img] (The spinach one, not the MH one! [img]/images/graemlins/wink.gif[/img] )

I. Kay · 08-15-2005, 04:17 PM

L-rotations
2x10 (each)- 5

Lying Ext. Rotations
2x10 (each) - 5

Diagonal Rotations
2x10 (each) - 5

08-15-2005, 04:34 PM

Quote:

Originally posted by RockHard:
[qb] Neutral Grip Shoulder Press
8x95, 10x75, 12x65

Lateral Raises, thumbs down
2x10-10's
10x15's
8x20's
4x25's
10x15's
[/qb]

Sweet mother of god are those shoulder presses with dumbbells?!?! Good idea with the thumb down lateral raises, I need to do more of those too (supraspinatus needs work).

Keep the solid training up Rock,
Nate

I. Kay · 08-15-2005, 05:09 PM

Hehe, no, those are neutral-grip bar shoulder presses. 95 pounds TOTAL, not each arm! [img]/images/graemlins/wink.gif[/img]

I. Kay · 08-18-2005, 04:12 PM

Neutral Grip DB Bench Press
10x30
8x45
6x60
4x75
6x60
8x45
10x30

Skull Crushers
2x8-60

Flyes
10x25's
10x25's (2 notches inclined)
10x25's (3 notches inclined)

Seated Rows
8x140 (wide grip)
8x140 (supinated)
6x140 (neutral grip)

Reverse Flyes
8x10's
8x10's (thumbs down)
8x10's (Y-form)

BB Shrugs 4x10-155

bobby · 08-18-2005, 08:28 PM

Just checkin in Rock! I just got this crazy vibe that you will be pulling 400 very shortly. Are you still planning on doing this on the 1-year anniversary.

Stay Strong,
Bobby

I. Kay · 08-19-2005, 08:03 AM

Yes I am, bobby! Can't wait to try it! Thanks for checkin in! [img]/images/graemlins/wink.gif[/img]

Also from yesterday... I guess I did a two-workout day:

(15 second rest in between each)
Chins 5
Pronated PD's 8x120
Chins 5
Pron. PD's 5x120
Chins 3
Pron. PD's 4x120
Chins 3
Pron. PD's 4x120
Chins 2
Pron. PD's 3x120

Hammer Curls 3x6 - 25's

I. Kay · 08-21-2005, 06:15 PM

My lower back is NOT 100% yet. Thank god I'm seeing the massage therapist tomorrow! [img]/images/graemlins/smile.gif[/img]

Deads
245x2
315+chainsx1
245+chains - 2x2

Nope. Started to feel my lower back stiffen.

Declined Situps with barbell
4x6-65
6x65, slow negatives
3x12 - BW

Neutral-grip Seated Rows
8x3-200

I. Kay · 08-22-2005, 01:53 PM

Neutral Grip DB Bench Press
5x4-75's

Fly&Press
3x10-35's

Lateral Raises (thumbs down)
3x10-10's

Alternating BB Lunges
3x20-95

Swiss Ball:
Ham Curls x10
Hip Raises x10
Ham Curl & Hip Raises Combo x10
Single-Leg Ham Curls x10 (each)

These Swiss Ball ham/hip things not only worked my hams without back pain, but actually HELPED my back. I felt loose and pain-free when I was done. Very cool.

CtA318 · 08-22-2005, 04:10 PM

Quote:

Originally posted by RockHard:
[qb]
These Swiss Ball ham/hip things not only worked my hams without back pain, but actually HELPED my back. I felt loose and pain-free when I was done. Very cool. [/qb]

Good work man. I'm still waiting to see 400 go off the floor! I'm getting excited and I'm not even the one doing it.