Hey Mary! it's good to see you around here, my journal needed a womans touch if you will
They still take less than an hour. The superset is just two sets instead of three so that knocks off some time. I rarely go over an hour unless I throw in ab work.
A: Deadlift: 4X10@265
B1: Leg Curl: 2X12@90lbs
B2: Romanian Deadlift: 2X12@135lbs
B3: Leg Curl: 2X10@90lbs
C: Cable Pull through: 3X12@70lbs
D: Leg Curl: 1X100@30lbs
Kind of a bad workout. Lacked intensity (thought I could do more on the deads). Truth is, my legs are plain beat. I did a deload week last week and hit quads REAL HARD on monday. That coupled with soccer on monday and tuesday I think did them in. They are STILL sore from monday, I don't think I've ever had this bad of recovery time. Oh well, they'll get a long rest until monday.
Hey Mary! it's good to see you around here, my journal needed a womans touch if you will
They still take less than an hour. The superset is just two sets instead of three so that knocks off some time. I rarely go over an hour unless I throw in ab work.
Well with such a nice welcome, I'll have to find other excuses to come by
A: Back Squat: 2X10@245 1X8@245 Front Squat: 2X8@135
B1: Leg Extensions: 2X12@140
B2: Leg press: 2X12@5 plates
B3: Short Lunge: 2X12@40lb DB (EH)
C: Barbell Lunge: 3X12@95lbs
D: Leg Extension: 1X100@60lbs
A: Deadlift: 4X10@265
B1: Leg Curl: 2X12@100lbs
B2: Romanian Deadlift: 2X12@135lbs
B3: Back Extension: 2X10@BW
C: One leg back extension: 10 reps each leg
D: Leg Curl: 1X100@40lbs
Your numbers continue to impress, Ryan. Nice DL numbers. Wow.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Man, Ryan, I can't imagine doing sets of 10 with 85s. Good work, bro. (Actually I can't imagine doing sets of 2. )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
A: Back Squat: 2X10@245 2X8@245
B1: Leg Extensions: 2X12@140
B2: Leg press: 2X12@4 plates each site
B3: Short Lunge: 2X12@50lb DB (EH)
C: Barbell Lunge: 3X12@95lbs
D: Leg Extension: 1X100@60lbs
Nice work chief, especially the DB presses with 100s. The 100 rep set looks damn hard. Do you take breaks or just do it in one set?
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
A: Deadlift: 1X10@265 4X8@275
B1: Leg Curl: 2X12@100lbs
B2: Romanian Deadlift: 2X12@135lbs
B3: Back Extension: 2X10@Bodyweight
C: One leg back extension: 3X12@body weight. 12 reps each leg.
This should be my off day, but my buddy wanted to workout today so we didn't have to go on saturday then he doesn't show up. Go figure. It was a good workout though, I was happy with the deadlifts. If I had straps I'm sure I could get 10 reps on all of them. I'll have those by Christmas.
Hmmm, didn't you read the thread about not using straps?!
Nice work on those deads. Loads of volume ... and then doing RDLs in the second superset. Yikes. Your back must be fried.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Hmmm, didn't you read the thread about not using straps?!
Nice work on those deads. Loads of volume ... and then doing RDLs in the second superset. Yikes. Your back must be fried.
My back was done. I honestly could barely stand up, no so much from that but the single leg back extensions. That's a lot of reps for the back after deads and RDLs!
Straps?
We don't need no steenking straps.
Get it in gear, Ryan.
Last time I did high rep was 285 x 12 and 245 x 20.
Your a big guy. Go for it.
Seriously, some nice lifting my man.
Just giving you some friendly motivation.
Funny you say that, I was actually going to look through your logs to see what you had pulled for higher reps. Thanks for the info. Those are some amazing numbers, and great motivation.
Are you using the mixed grip? Once I changed to that I had no problem doing over 200 and not loose my grip.
Yes, I am using a mixed grip. I am thinking of doing as many sets as I can without straps and then using them for the latter sets. I asked CT about it and this is what he said.
Quote:
For bodybuilding purposes I like it since it allows you to hold onto the bar without gripping it tight. The looser the grip, the less arm flexor activation you'll get, and as a result it will become easier to shift most of the stress on the upper back muscles.
For strength and performance purposes I don't like them because your grip can become a limiting factor if you do not strengthen it.
I forgot my wallet at home today and didn't pack anything to eat so I was running off an omlet and beef jerky since the AM hours and didn't have enough energy for a PM workout, so I will do my arm workout tomorrow.
I am afraid I am gaining too much fat. My diet doesn't seem to be terrible and I might be wrong about the fat gain but I have about 5 weeks left on this program (+1 or 2 weeks of deload) before I start to think seriously about some type of cutting routine. I'm thinking of Waterbury's total body workouts while throwing energy system work in there 3-4 times a week.
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