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Old 05-04-2013, 01:30 AM   #341
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Consistently strong working Karim ... Stay healthy and Strong ... keep up the great work brother ...
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Old 05-06-2013, 12:13 PM   #342
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SATURDAY 5/4

BENCH DAY

BENCH
135 X 20, 225 X 12, 275 X 3, 300 X 3, 310 X 3

SEATED CABLE ROW
170 X 15, 210 X 12, 250 X 10

FRONT DB RAISE
30s X 15, 35s x 12, 12

BEHIND BACK BARBELL SHRUG
225 X 15, 275 X 12, 12, 12

CABLE PUSHDOWN
100 X 20, 20, 20

feeling pretty goos about bench lbs...was a little worried, but 310 was pretty smooth
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Old 05-06-2013, 12:17 PM   #343
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CINCO DE MAYO

SQUAT DAY

BIKE 5 MINUTES

BACK EXTENSIONS
BW X 20, 20, 20

FOAM ROLLING, VOODOO FLOSS BAND WORK, MOBILITY

SQUATS(SPEED)

135 X 10, 225 X 3, 3, 3, 3

BARBELL SLDL
135 X 8, 8, 8

BARBELL BENCH STEP UPS
135 X 8, 8

WALKING LUNGES
20KG KBs x 2 sets/16 steps

CALF PRESS ON LEG PRESS MACHINE
495 X 20, 585 X 20, 20, 20

LYING LEG RAISE
20, 20, 20
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Old 05-07-2013, 09:04 AM   #344
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Nice bench work!
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Old 05-07-2013, 03:10 PM   #345
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246.6 this morning
weigh-ins Friday afternoon, need to get to 242. I usually have to gain weight, cutting is new to me!

Accessory work

Chins
bw x 10, 10, 10, 10, 10

Side db laterals
30s x 12, 40s x 10, 10

One arm db rows
120 x 10, 10(120 is now the heaviest at this gym!)

Alt db hammer curls
50s x 12, 65s x 10, 10

Rope pushdown
70 x 50

Shoulders a lil sore so no pressing today...need to be 100% on Saturday
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Old 05-10-2013, 12:12 PM   #346
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YESTERDAY

Basically just a cruise workout

Back extensions
bw x 20, 20, 20

Deads(traditional)
135 x 10, 225 x 10, 315 x 10

Smith machine split squats
135 x 10, 225 x 10, 10

Incline db fly
40s x 12, 50s x 12, 12

Cat pulls
60 x 15, 75 x 15, 15

Rope pushdown
70 x 50

took it easy, joints sore, just wanna keep moving.
Weigh-ins today at 4, lifting starts tomorrow at 9am
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Old 05-10-2013, 02:28 PM   #347
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http://www.apa-wpa.com/2013%20Entry%...onPushPull.pdf
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Old 05-11-2013, 01:55 AM   #348
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Consistently strong working Karim ... keep up the good work ... best of luck ...
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Old 05-12-2013, 01:27 PM   #349
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Let's get it young man!!!
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Old 05-14-2013, 01:57 PM   #350
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APA Old Skool Iron Push/Pull recap

Woke up Friday morning at 239.8 on my scale so I knew i had to be careful. Didn't eat or drink much during the day, weighed in at 241 @ 4pm. 5 minutes later I was at Rubios ordering a big ass burrito!!! Got back to the hotel and ate and drank as much as I could while watching the Warrios vs Spurs game on the tube.

Got up, had a waffle and some protein at the hotel then headed to the meet. Checked my weight and I was 247.

Started to feel a bit nervous about the agreed openers, 315 bench and 570 dead, but had to get it done.

Bench was first...
315...felt easy
325...not much different
decided I'd go to 340
good speed from the bottom, missed lockout by maybe 2 inches

moving on to deads....
the gym had a Texas Power Bar? never used before, so that was intereting
570...no prob, nice and smooth
600.. good speed from the floor, got it to my knees, but stalled there. Very disappointed. Tried once more, nope!!! Defeated on this day.

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