| The Training Log Log your workouts here. Get support and critiques |
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07-21-2006, 08:29 AM
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#61 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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7/21/06 - Full body DE
5 -6 minutes of mobility and dynamic stretching followed by a quick game of basketball.
*Workout*
Tempo 1-1-X, 60 second rest between sets
Squats
Workup sets
1x10x135
1x6x185
Work sets
4x3x225
Conventional deads
Workup sets
1x10x135
1x6x185
Work sets
4x3x245
Calf press on leg press sled
3x30x315 (first 15 reps slow and controlled, last 15 reps quick and explosive)
Flat bench
Workup sets
1x10x135
1x6x155
Work sets
4x3x185
Hang cleans
Work up sets
2x6x95
Work sets
3x3x115
1x3x120
Cable rows
Work up sets
1x10x110
1x6x120
Work sets
4x3x130
Wide grip EZ bar curls
1x10x50
1x8x60
4x4x70
Scull crushers
1x10x40
3x6x50
Great workout! Shins got bloodied during deads... I didn't notice at first, cuz I was sweaty and didn't feel it. Then my workout partner was like, "Dude! You're bleedin!"
I had a blonde moment... after doing the rows, I grabbed my towel, threw it over one of the neutral grip chinup handles, and did a quick pullup - smacked my head on the same handle the towel was on. So I had to finish my workout with a huge knot just above my eyebrow. It was badass...
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-21-2006, 08:36 AM
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#62 (permalink)
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Senior Member
Join Date: Jan 2006
Posts: 1,999
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Great work! To get such good numbers on squats and deads in the same workout is hardcore.
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
William Shakespeare, Measure for Measure, 1.4.84.
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07-21-2006, 09:37 AM
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#63 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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Thanks Ed!
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-21-2006, 01:04 PM
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#64 (permalink)
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Well-Trained Mathlete
Join Date: Apr 2006
Location: Palatine, IL
Posts: 1,649
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Nice work there Steve. Squats looking mighty as always.
__________________
You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
---Frank Costanza
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07-21-2006, 05:47 PM
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#65 (permalink)
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Needs a good dope-slap
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,328
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Nice numbers, especially considering you did squats and DLs in the same workout (as Ed pointed out).
If anyone asks about the scraped shins and the knot on your head, you can say, "First rule is, I can't talk about it." 
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon
Log: 2008 is gonna ROoOoOoOCK!!!
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07-22-2006, 01:49 PM
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#66 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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Thanks guys!
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-22-2006, 01:56 PM
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#67 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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7/22/06 - Lower DE
5 minutes foam roller, 5-6 minutes dynamic stretching.
*Workout*
Box squats
Work up sets
1x10x135
1x8x185
1x6x225
1x3x275
Work sets
1x1x285
1x1x295
3x1x305
Conventional deads
Work up sets
1x10x135
1x8x185
1x6x225
1x3x275
Work sets
1x2x315
1x1x325
2x1x335
Calf press on leg press machine (Balls of feet on the sled, heals hanging off)
2x30x340 - first 15 reps, full ROM tempo 1x1x1. Last 15 reps 1/4 ROM, pumping action, fast tempo
1x65x340 - Same as above, but last 50 reps were the pumping motion.
Today was brutal! Shins took another beating, but didn't bleed this time. I think I'll take a nap now!
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-23-2006, 01:17 PM
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#68 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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7/23/06 - Upper DE
Tons of foam rolling... IT bands, hammies, quads, back - all needed work this morning. Prolly did 15 minutes rolling. 8-10 minutes of mobility and dynamic flexibility.
*Workout*
Incline BB bench
1x10x135
1x8x155
1x6x165
Decline BB bench
1x10x135
1x8x155
1x6x165
Hang clean and jerk
1x10x95
1x8x100
3x3x110
Neutral grip pullups
1x10xBW
1x3x50
2x1x75
1x2x75
Dips
3x12xBW
EZ bar curls
3x10x65
Today wasn't bad. All the flat benches were taken, so started with inclines... and they made me feel weak! 165 was a challenge, so I'ma start working on these some more. Pullups felt good... got 5 pounds to go on these to meet my July goal.
I stopped at Pizza Street after the gym... ate 13 pieces of pizza, 3 glasses of Dr Pepper, and an ice cream cone. That was less than an hour ago, and now I'm getting ready to eat a BLT. I'm such a cow...
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-23-2006, 01:47 PM
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#69 (permalink)
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Well-Trained Mathlete
Join Date: Apr 2006
Location: Palatine, IL
Posts: 1,649
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Quote:
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Originally Posted by Steve-O-68
I stopped at Pizza Street after the gym... ate 13 pieces of pizza, 3 glasses of Dr Pepper, and an ice cream cone. That was less than an hour ago, and now I'm getting ready to eat a BLT. I'm such a cow...
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Who cares about the workout. THAT deserves a "congratulations" 
__________________
You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
---Frank Costanza
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07-23-2006, 01:58 PM
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#70 (permalink)
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Senior Member
Join Date: Jan 2006
Posts: 1,999
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Nice work Sir Bulk Alot!
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
William Shakespeare, Measure for Measure, 1.4.84.
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07-23-2006, 02:07 PM
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#71 (permalink)
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Needs a good dope-slap
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,328
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Anyone who can actually get down Pizza Street pizza without a Tums chaser is an iron man in my book...
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon
Log: 2008 is gonna ROoOoOoOCK!!!
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07-23-2006, 02:35 PM
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#72 (permalink)
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Senior Member
Join Date: May 2006
Location: Jersey
Posts: 354
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I wonder if sustained bulking (never letting your stomach be empty) could increase your stomach capacity. I don't think it's physically possible for me to eat that much in one sitting. Give me a few hours, maybe...
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07-23-2006, 05:00 PM
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#73 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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Finally got some progress pics ready...
12/4/05
7/1/06
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-23-2006, 06:21 PM
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#74 (permalink)
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Well-Trained Mathlete
Join Date: Apr 2006
Location: Palatine, IL
Posts: 1,649
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Nice progress! There's visible development in your upper back and upper arms, and your shoulders look pretty big as well. It looks like you're still a bit rolled forward though... like the posterior delts are not keeping up with the anterior.
Otherwise awesome work!
__________________
You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
---Frank Costanza
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07-24-2006, 01:55 AM
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#75 (permalink)
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Senior Member
Join Date: Jan 2006
Posts: 1,999
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Sweet work, Steve. You're looking alot bigger accross the board!
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
William Shakespeare, Measure for Measure, 1.4.84.
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07-24-2006, 08:32 AM
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#76 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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Quote:
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Originally Posted by milkman21
It looks like you're still a bit rolled forward though... like the posterior delts are not keeping up with the anterior.
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I agree. Still need to do more rowing and junk like that. One of these days I'll get things evened out.
__________________
Those who live by the sword, get shot by those who don't.
Stephen Antel, NESTA-PFT
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07-24-2006, 09:25 AM
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#77 (permalink)
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Senior Member
Join Date: May 2006
Location: Jersey
Posts: 354
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Even if your posterior delts are lagging, this makes me think of how much mine must be lagging.
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07-24-2006, 09:28 AM
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#78 (permalink)
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Well-Trained Mathlete
Join Date: Apr 2006
Location: Palatine, IL
Posts: 1,649
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Timmy you can tell based on hand position when standing relaxed. Steve's hands are pronated, facing his palms back towards the camera. That's an indication of over-developed anterior delts (and/or under-developed posterior delts depending on how you see it).
I am quite impressed with the transformation though, Steve. How much have you gained in the 7-8 months or so?
__________________
You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
---Frank Costanza
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