Frank's log - Shut up and CURL

[Alcoholiday]

ha... no.

[Frank.S]

nah, eggs are fine for choslestol.. its just a myth that they are bad.

Bench warmup
bar x 10
95 x 10
135 x 10
185 x 5
225 x 5

DB Bench - max effort work for the day.. not going to get a 1rm on dumbells.
70 x 10
80 x 5
90 x 5
100 x 4- getting close to that 100 x 10 that I want.

Flys
30 x 10
30 x 10
35 x 8

Chest Supported Rows
1 plate x 10
3 plates x 5
3 plates x 5
2 plates x 10
2 plates +10lbs x 8

JM Presses - paused
100 x 5135 x 5135 x 5
135 x 5

Rolling Dumbell Extenstions
40 x 10
45 x 10
45 x 10
up 5lbs on these.

[Frank.S]

whoa, just noticed. there may be a small error on my jm presses the other day!

This morning (in class):
Pullups:
bw x 10

Pushups:
bw x 60

situps:
bw x 50

Box jumps:
2 foot high box jump for 4.5 minutes.. hah, they kicken me off.

Just some kinesiology lab for school. the pushups where stupid. They had a metronome(sp?) that I had to follow that was probally close to a 222 tempo... I thought I would be able to get 100 at least. Bench press/leg press test on wednesday.

ATG (REALLY FREAKING LOW. no more then 2 inch off ground I bet) Squats
140 x 5
190 x 5
230 x 5
280 x 3
300 x 2
320 x 2
350 x 1 <- a2g PR.


Rack pull deads knee height.
315 x 5
405 x 5
405 x 5
315 x 5
-bar was slick. I couldnt hold on to more then 405.. deadlift bar on the way though..

Good Mornings - wide stance, really low
225 x 8
225 x 8

Front Squats
135 x 5
185 x 5
185 x 5

My a2g squat is not very good compared to my powerlifting style squat. My front squat is pathetic compared to my other lifts. What a humbling excersice.

The a2g squats where fun for a change. I even kept the bar possition pretty high. Could feel it much more in the glutes/quads rather then the hamms/lowback.

[Frank.S]

What the hell...

at 7pm I decide to knock of a few hours of homework.

I find a bottole of biotest spike that I had lying around, used it before, didnt feel a thing (2 pills)... So.. I take 3.

Its not 5 in the morning, I should have been 5 hours into my sleep, but im wired. wow. This really sucks.. and tomorrow is a 1rm test for school, and legs day.. and I have a midterm. oh well. Maybe ill just take another one of these tomorrow and just not sleep for a few days haha.

[Frank.S]

This was dumb:

'fitness class' testing.

First - grip test.
some thing that looks like a COC gripper but is a bit different.
Maxed it out easy then it broke - teacher pissed off the start. Not my fault.

Then we were supposed to test our 3RM (why 3 I dont know) on these:

Seated machine "Chest Press"
I was supposed to give the class a demo.. So I sit down and do 200 x 5.
Then put the pin in the max setting (255) and hit out 10 reps..

Teacher wouldnt let me use freeweights.

Leg Press:
Started at one plate x 3
finished at

965lbs x 3

I shouldnt have done that. The TA told me that in order to be in the 100th percentile I had to press 950lbs x 3. I had to try it.

But:

I burst probally every blood vessel in my body. My whole chest is full of red dots, I look stupid.

Then onto smith machine shoulder presses
I got to 200 x 3 and quit because I hate the smith machine.

Beleive it or not.. they calculated a total for these things.. I won. It wasnt worth it haha.

[Frank.S]

DB Curls
20 x 8
30 x 8
40 x 8
50 x 8
25 x 34

Bradford Press
bar x 10
65 x 10
90 x 10
135 x 5

Db hammer curls
80lbs x 5
80 x 5
80 x 5
never thought id curl 80lbs dumbells haha.

1 Armed Military press
55 x 10
60 x 10
65 x 10
70 x 5

Shrugs
225 x 10
225 x 10
275 x 10

Wrist Roller
25lbs x up and down
x 2

DB Front raises
55 x 5
55 x 5
heavy.

pretty good workout. I know this workout may seem against how I train, but whatever, this is the workout that gets me the most body results is the sad thing! haha.

Oh.. I was told that I was one of those upperbody only guys today.. I hate wearing shorts in the gym, my legs wont grow ahhhh.

[Frank.S]

Speed Deads
135 x 8
185 x 5
225 x 5
275 x 5
315 x 2
315 x 2
315 x 2
315 x 2
335 x 2
335 x 2
335 x 2
335 x 2
365 x 2
365 x 2
365 x 2
365 x 2

SLDL:
365 x 4

Snatch grip DL
225 x 3
225 x 3

a1 Suspended chain inverted rows
bw x 10
bw x 10
bw + 45lbs x 10

a2 Suspended chain pushups
bw x 10
bw x 10
bw x 10

Seated rows (wide grip)
50kg x 10
80 x 10
90 x 10
100 x 8
120 x 6

pullups x some
windheild washers (??) for abs x some
chinups x some

kind of random workout. had a group of guys and we were just screwing around really.

[Alcoholiday]

why are you doing doubles for speed pulls?

can you get videos of your dls?

[Frank.S]

Soon hopefully. I dont really have a video camera, maybe my roomate will let me borrow his.

Doubles for speed pulls works pretty good I think. The 2nd lift is faster then the first for sure. Its a 'touch and go' from the ground.

I was alternating sumo and conv pulls through the sets, people are saying my sumo looks better, but I think my conv is stronger still currently.

This speed deadlift program is from a 900lbs puller and it does seem to be helping. When i started it the 365's were gridners, not they are fast.

[Frank.S]

Db bench
25 x 10
40 x 10
70 x 8
90 x 3
100 x 6 <-only four more to go for my goal. up 2 reps.
105 x 3

chest supported rows
2 plates x 10
3 plates x 8
3 plates x 8
2 plates +10lbs x 8

Flys
30 x 10
30 x 10
35 x 10

Facepulls
70 x 10
70 x 10
75 x 10

Close grip bench
135 x 10
155 x 10
185 x 5
185 x 5

its coming along. Took some pictures of myself with digicam haha maybe post them later.

[Alcoholiday]

post them

[Frank.S]

waiting for roomate to demonstate how to get them from camera to computer haha.

What good this computer science major is doing me.

[Frank.S]

Workout: Quad Dominant Leg day
Time: 25 minues

A2G squats olympic style
140 x 10
190 x 10
230 x 10
280 x 10
280 x 7 (would have faled 8.. 7 was very close).

Leg Press 1 leged (horizontal machine).
some weight x 10 each leg
more weight x 10
more weight x 10
(think I got to around 300lbs).

Leg Extensions 1 leg
75 x 10
75 x 10
75 x 10

2 leg
75 x 10

Standing ab crunches
70 x 20
70 x 20
70 x 20

Side bends
55 x 10
55 x 10
55 x 10

Abolutley zero rest after the squats, other then about 5 seconds of breathing between sets of standing crunches. I have no time so this was idea.

[Lost Dog]

Originally Posted by Frank.S

waiting for roomate to demonstate how to get them from camera to computer haha.

What good this computer science major is doing me.

"Frank,"

Just plug the camera into the USB of the PC with the mini-USB cable. Or pull the card out and put it into the PC (assuming you have a card reader).

Either way, it will just show up as another drive (like one of those flash drives, CD, extra harddrive, etc.).

The software that comes with the cameras is usually stupid and complicated, anyway. Let Windows do the work and use Explorer to find the pictures you want.

[Frank.S]

No card reader and I cant find the cord is the problem.. Soon.

I heard him come home at 4am last night and was piss drunk with some fat chick, probally not a great time to ask haha. Ill get em just gonna take me a little bit!

[Frank.S]

These pic make me want to stop my bulk hahaha. oh well. Dont poke to much fun!

First the obligatory 'look at me im soooooo tough' hahaha:



double bi:


back:


lats:


legs:


again:


these make me want to cut! haha.

Im working on the 'H' taper if you cant tell

[Frank.S]

Stats:

Age: 19
Weight: 220ish
Height: 5'9 maybe 5'10
Lifting: for 8 months now.
Supplements: shit load of food, maybe some creatine once in a while.

Before I was 180lbs with more BF then now.

[Chris D]

I'm there with you on the "H" taper... Your about the same area that I am...just stronger!