ME, ME, ME!!! DE and RE too.

[Steve-O-68]

7/6/06 – DE, Full body

Tempo is 2 second eccentric, 0 pause, and explosive concentric on work sets, 1-0-1 on workup sets. 60 seconds rest between work up sets, 90 seconds between work sets
Squats
Warm up sets
1x10x165
1x5x185
Work sets
4x3x215
RDLs
Warm up sets
1x10x165
1x5x185
Work sets
4x3x215
Calf press on leg press machine
Work sets
3x12x270

Flat bench
Warm up sets
1x10x145
1x5x165
Work sets
4x3x185
Cable rows
Warm up sets
1x10x120
1x5x130
Work sets
4x3x140
Push press
Warm up sets as military press
1x10x75
1x5x80
Work sets
4x3x125


It musta been idiots night at the gym last night. When I get there, the place is packed, so I go warm up on the basket ball court. After I'm done, the squat rack is open, so I make a bee-line for it before someone else snatches it up. I start adjusting the pins and rack to my height, and 2 dudes walk up, pick up my bar, and start to walk off...
"Hey, I'm about to use that..."
'Oh'
"You can work in with me if you want."
'What are you gonna do?'
"Squats and RDLs."
'Naw man, that's ok.'

So they put my bar back, and go to the power rack next to me where another dude is squatting. Dude puts down the weight to rest, and they tried to take his bar too. He said something, and they walked off. Then halfway thru his next set, a girl walks up between me and him, and starts grabbing weights off his rack! Mind you, the cages are pretty close, and there's only 3 or 4 feet between them, so our bars are within a few feet from eachother. He said something to her too... something to the effect of 'Get the fuck outa my cage!'

Fast forward to my first work set of squats. Same guys come back over and start hovering around me as I squat.

'How many sets you got left?'
"4 squats, 6 RDLs."
'Cool.'

Then they just stood there... waiting. After I started doing my RDLs, they started to get impatient, but I wasn't going to rush. They could wait. I had 2 sets left, racked the bar for my rest, and they swooped in.

"Dude... I have 2 more sets! Like I said, you can work in... unless you're going to do some curls or something..."
'That's what we're waiting for!'
"Aw man... there's no curling in the squat rack!! That's what the EZ curl bars are for!"
'They don't go high enough...'
"110 isn't enough?"
'Nope...'
"Well, I got 2 more sets, then it's all yours."
'Cool.'

So I finish my sets, and the curl boys jump in with their straps, and load the bar to... 85 pounds!!! What was funny was 85 # was too much! They did 3 or 4 reps each, body swing and all, then dropped to 75. HA! And 110 EZ bar wasn't enough... I think the best part was how big their arms were in comparison to their legs! Biceps were bigger than quads! I had a good chuckle over that for the rest of my workout.

There was other stupid stuff happening too... enough I could prolly write a book about it!

[Steve-O-68]

7/7/06 - General GPP and core stuff today

Body weight squats - 2x10
Traveling lunges - 100' or so...
Wood choppers with 8lb medicine ball - 1x10 each side
1 arm farmers walk - 200' with 50lb DB
1 arm curl to shoulder press combo - 2x10x25 left arm only.
1 arm BO row - left arm only 2x15x25

Need a slight hypertrophic boost to the left upper bod. Gonna start throwing in 1 session of left side unilateral work per week.

[Steve-O-68]

7/8/06 Lower body, ME squats

7 minutes of dynamic stretching and mobility work.

**Workout**

Squats
Work up sets
1x12x135
1x8x185
1x5x225
1x4x245
1x3x265
Work sets - (box squats)
1x3x285
1x3x295
1x2x305
1x2x305

Conventional deads
2x5x195
2x5x245
2x5x265

Calf press on leg press
4x10x320

Squats felt great! Noticed that the further I got into my sets, my ankle ROM shortened up a bit... so when I got to my work sets, I did box squats with an 18" box. First time doing box squats, and they felt great! Touch and go off the box. Prolly could have gone up a few more pounds or a couple more reps, but my form started to go on the last set. Didn't want to hurt myself, so switched over to deads.

When I started doing my deads, another guy did some in the cage next to me. He was repping 315, and had great form. It was nice to see someone else doing something right! I told him his deads looked good, and he said the same. Good day... good day.

[EdChap]

Happy Birthday Steve! Hope you have a great day!

[Steve-O-68]

Originally Posted by EdChap

Happy Birthday Steve! Hope you have a great day!

Thanks Ed! I'm going to have a spectacular day!!! But, it's not my birthday. That's someone else who wanted to be like me... Thanks though!

[Steve-O-68]

7/9/06 - Upper body ME

6-7 minutes mobility and dynamic stretching. 5-6 minutes on the foam roller.

**Work out**
Work up sets , tempo is 1-0-1, 60 seconds rest. Work sets - tempo 1-0-1, 120 seconds rest.

Flat bench
Work up sets
1x10x145
1x6x165
1x4x185
Work sets
1x2x205
1x1x225
1x1x235
1x1x240
1x10x120 (with DBs)

Chin ups
1x8xBW
3x3xBW+50
1x8xBW

BO Rows
3x8x110

Push press
1x10x75
1x8x85
1x6x100
1x4x110

Spider curls
2x10x50

Skull crushers
1x10x40
1x2x60 *

Good day on benches and chins. Wanted to go heavier in the BO rows and push press, but I was already pretty hammered from the other stuff. Next week, I'll go full ME on rows and presses and take it easier on bench and chins.

Skull crusheres... haven't done these in a while. They were too easy with 40, and 60 was going good too, then my elbow popped and hurt a bit, so I stopped. I'll give these a go again next week.

After I got thru lifting, I did some banded shoulder traction. Had it hooked to the pullup bar and started pulling... this way ----> and that <-----. Felt awesome, and it definitely losened the shoulders up. I got some really strange looks though. But, it's all good.

[Steve-O-68]

7/10/06 184.1 this mornin! 6 pounds in 2 weeks?? Dunno if it's the added calories (been having a half serving of XXL daily) or it it's the change in my workout. I feel stronger, and have more energy, so I guess it doesn't really matter. Old goal was 190 - 195... but I think I'll shoot for 200.

[Steve-O-68]

7/11/06 – Full body, RE day.

5 – 7 minutes mobility and dynamic stretching.

Tabata squats
20 seconds of squats as quick as possible, 10 seconds rest. 4 minutes total.

3-4 minutes rest, cool down




Triads
3 sets, no rest between sets, 30 seconds rest between triads.
A1. Pushups – 15
A2. Reverse pushups – 15
A3. Military press – 15x60

3-4 minutes rest, cool down

Hybrid SLDL calf press
3x15x105


Tonights workout had me sweatin, huffin, and puffin. Tabata squats were tough... held a 35 pound plate for the first 2 minutes, but had to put it down so I could finish. Triads were more intense than I anticipated. All in all, a great workout!

[Steve-O-68]

7/13/06 – Full body, DE

6-7 minutes of dynamic stretching

Workout tempo – 2-0-X

*Workout*

BSS
1x10x60
1x8x70
1x6x80
1x10x60

1 leg SLDL
1x10x60
1x8x70
1x6x80
1x10x60

Standing calf raise
3x12x195

DB bench
1x10x120
1x6x160
1x4x160
1x8x120

Lat pull down
1x10x110
1x8x120
1x6x130
1x10x110


I wanted to get some military presses in too, but I ran outa time... only had 45 minutes to change, workout, shower, and get dressed. I did my warmup at my desk again... people walking down the hall would actually stop and watch, wondering what the hell I was doing.

185 today... the scale keeps climbing!

[milkman21]

Great workouts Steve, and glad to hear the scale is moving on up as well. Did you try the Bulgarian Split SLDL's yet?

[Steve-O-68]

Thanks man! I'm surprised by the rapid weight gain lately... it took me the better part of 9 months to gain 10 pounds, now I've gained 8 in around 3 weeks! I haven't tried them yet... but I will on my next DE day. By the way, nice work on the DLs!

[milkman21]

Thnaks dude.

When you do the BSDL's let me know what you think. I've tried using the balance leg in various positions and at various degrees of extension behind me, and I think I like resting my shin on the bench from the standpoint of balance... and it doesn't seem to compromise anything on the intensity or form either.

[Steve-O-68]

7/15/06 ME dealift day

7 or 8 minutes of foam rolling, paying particular attention to ITB and paronaus's (sp??) Then 6 or 7 minutes of dynamic stretching and mobility work.

*Workout*

Tempo 2-1-2. 60 seconds between workup sets, 120 seconds between work sets.

Conventional deads
Workup sets
1x10x135
1x6x195
1x3x225
1x2x295
Work sets
1x1x315
1x1x325
1x1x335
1x1x345 (+20lb!!)
1x10x135

BB Lunges
1x10x80 (10 reps per leg)
1x8x90
1x6x100

Squats
2x10x135 ATG

Standing calf press
3x10x195

Awesome workout today in spite of staying out super late at the Ozzy concert (which kicked serious ass, BTW!). On my way to the gym, I stopped to get some gas, and got some energy caps from the 'trucker section'. Caffeine, ginsing, and something else I can't remember. By the time I finished my warm up, I had so much energy I could barely stand still! After my first set of deads, I felt like I was in a zone... off in my own little world. Couldn't hear the music, wasn't paying attention to the other gym goers... Just me and the bar. I pulled my old max of 325 no problem, 335 went up easy... 345 was a bit more of a strugle. Probably took a good 7 or 8 seconds to get it up, but I locked it out, held it there for a couple seconds, and slowly lowered it back down. It felt AWESOME!!! My shins took a beating today, but I totally kept my back out of it. It's so much easier to pull when you've got good form!

I think I'll pick up a couple more of those caps for upper ME tomorrow...

[pjb923]

Nice job on the deadlift increase, especially grinding out that last rep!

[Steve-O-68]

Originally Posted by pjb923

Nice job on the deadlift increase, especially grinding out that last rep!

Thanks man! It felt SWEET!!

[EdChap]

Wow, great deadlift man, those caps sound awesome.