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View Poll Results: A powerlifter falls in the woods. Does it make a sound?
Yes, he's a powerlifter of course he makes a sound. 30 68.18%
No, he's too lightweight babay. 14 31.82%
Voters: 44. You may not vote on this poll

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Old 04-03-2010, 01:14 PM   #401
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Hoping to get to the gym today.... been 7 days.
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Old 04-03-2010, 02:17 PM   #402
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Originally Posted by DocColossus View Post
Hoping to get to the gym today.... been 7 days.
Kill it, buddy!
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Old 04-03-2010, 04:01 PM   #403
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Originally Posted by DocColossus View Post
Hoping to get to the gym today.... been 7 days.
I was wondering where you been...
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Old 04-03-2010, 07:15 PM   #404
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Default Todays Workout:

Started a new routine today, calling it The 3-6-3 Routine. Good workout!

Chest:
Flat Bench Press: 315x3,3,3*
*Didn't want to go heavier than 315lb for low reps, been 7 days off.
Incline Dumbbell Press: 85x10,10,10
SUPERSET WITH
Incline Dumbbell Flys: 40x10,10,10
Upward Dumbbell Flys: 35x12,12,12.

Shoulders:
Standing Overhead Barbell Press: 135x10,10,10*
Again didn't want to go heavier than 135, been a week off training.
Barbell Shrugs: 315x10,10,10
SUPERSET WITH
Dumbbell Side Lateral Raises: 35x10,10,10
Rear Delt Flys: 140x10, 140x10, 120x10

Biceps:
Barbell Curls: 115x10,10,10
Seated Preacher Curls: 65x10,10,10
SUPERSET WITH
Alt. Dumbbell Curls: 50x10, 40x10, 30x10
Uni Cable Curls DROPSET:
50x10, 40x10, 30x10
50x10, 40x10, 30x10
50x8, 40x8, 30x8

Underwent a change in routine today based on past success, calling it the 3-6-3 Routine.

3 sets heavy weight low reps.
3 sets of 2 exercises supersetted together=6 total sets (moderate weight).
3 sets of dropsets.

I forgot I wanted to involve the dropsets until the last muscle group, but I'll be sure to remember them for the next sessions. We'll see how it goes.

Goal: to drop bodyfat and grow muscle groups, thicken up while leaning out, and taking stress of of my lower back by going lighter on my heavier movements.
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Old 04-03-2010, 07:19 PM   #405
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Nice workout Doc. Hope it works well for you.
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Old 04-03-2010, 08:14 PM   #406
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about time you're back, nice workout
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Old 04-03-2010, 08:18 PM   #407
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I hate you for being strong
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Old 04-03-2010, 08:20 PM   #408
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I hate you for being strong
I hate you both for being strong
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Old 04-04-2010, 08:10 AM   #409
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Default Easter Workout: 3-6-3 style!

Easter Morning Workout: 3-6-3 style.

Legs (dead lift was an all encompassing movement I chose to use for legs today, though I recommend and prefer it for back day)!

Hammer Strength Ground Base Squat Dead Lift:
315x10 warm up
405x8 warm up
585x5
675x5
765x5

Leg Extension 140x10,10,10
SUPERSET W/
Seated Leg Curl 140x10,10,10

Machine Leg Press
DROPSET 400x10,300x10,200x10=one drop set (no rest between drops obviously).

Cardio:
Bike, interval resistance, 20 minutes.

Felt good on the HS Ground Base Squat/Dead Lift man, felt real good! the 585lb felt a lot like 500lb, the 675lb felt like about 550lb and the 765lb felt like about 600lb. All in all a good session, despite my not going to sleep last night!

Purple Wraath INTRA Workout

PWO SHAKE:
24oz milk
1 packet instant breakfast
2 scoops MRI Quick Gainer
1 scoop waxy maize.
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Old 04-04-2010, 09:22 AM   #410
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Hammer Strength Ground Base Squat Dead Lift
what the hell is this??

Nice workout brutha
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