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Old 09-06-2012, 12:43 PM   #41
BendtheBar
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Just play safe and listen to your body. That's the key to longevity.
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Old 09-07-2012, 09:59 AM   #42
SeventySeven
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Join Date: Jul 2011
Posts: 1,186
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
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SeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machine
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AM weight 199.5
2-3 second negative focus, obstaining form lock outs to keep tension
Chest Shoulders
Incline HS( was supposed to be DB incline but the benches were all used)
90x15
110x12
130x8 drop 110x4 drop 90x4

Incline Fly
i hate flys and they hate me..no matter how heavy/light the weight it messes my shoulder i have experimented in many ways with the movement, just cant get it to work for me.
20x8( 4 sets)

Flat DB press
50x10( 3 sets)

Dips
Bwx25 rest pause( 1 set)

Standing BB press
i had some coaching with this movement, always struggled to get it to work for me,. Now i have good feel for the movement and should start to see some progress.
bar brought to dead stop on clavicle, no leg drive
60x8
60x8
60x6
60x6

DB Lateral
all reps completed even with some cheating in the last 2 sets
15x10( 4 sets)

Reverse pec deck
weights are not labeled i think it was 85
85x15( 4 sets)

Food log
egg scramble
3 whole eggs
1 cup whites
3 slices natty bacon
cheese
spinach


Meal 2
taco salad
8 oz beef
cheese
salsa
spinach
1 large cucumber

Meal 3
Shake from gym
banana

meal 4
1 pint of Haazan daaz chocolate cherry ice cream my fav

meal 5
8 oz chicken 2 cups rice

meal 6
2 cups milk
1 protein scoop or oreo crumbs
2 scoops whey
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Old 09-10-2012, 09:43 AM   #43
SeventySeven
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Join Date: Jul 2011
Posts: 1,186
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Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
Reputation: 38396
SeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machineSeventySeven is a lifting machine
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LEG DAY
Extension
squeezing the hell out of them, slow negatives and rest pause
50x20
80x15
100x15

Squats
barx20
135x10
225x12
275x4 drop 225x8 drop 135x20

Leg press with mini bands
6 platesx12
8 platesx12
10platesxx12
12platesx8
i have video of the final set ill post when uploaded

Z-Squat
2platesx10 wide stance then x10 close stance( 2 sets)

Lying Leg curl
100x20
150x12 with some forced reps
180x10 with forced reps

Skipped DB RDLs i was pretty gassed and pumped up awesome session

Food log
egg scramble
3 whole eggs
1 cup whites
3 slices natty bacon
cheese
spinach


Meal 2
taco salad
8 oz beef
cheese
salsa
spinach
1 large cucumber

Meal 3
Shake from gym

Meal 4
8 oz chicken 2 cups rice

meal 5
1 pint Ice cream

Meal 6
8 oz chicken 2 cups rice
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Old 09-10-2012, 10:59 AM   #44
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,885
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Smoking them leg presses.
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