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Old 03-24-2011, 07:37 PM   #121
ONpump17
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March 19th, 2011 - Session#: 85
Week 4 Workout 2
Weight: 175 lbs
Time: N/A
Squat
Warmup: Bx5,135x5
190x5, 205x5B, 220x5B
Conditioning
A medley of Boxing, KB Jerk, Pushups, Farmer's Walk, sled, and Chinups.
Workout Notes
Good workout
-Aaron
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Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-24-2011, 07:46 PM   #122
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March 21th, 2011 - Session#:86
Week 4 Workout 3
Weight: 175 lbs
Time: N/A
Bench Press
*Warmup*: Bx5
125x5, 135x5, 150x5
Rope Pushdown
80x10
2x90x10
Conditioning
Walking
Notes: Workout Notes
4 min jog, suitcase walks, Ropes, Farmer's Walk, Tire Flips
-Aaron
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Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-24-2011, 07:50 PM   #123
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March 22nd, 2011 - Session#:87
Week 4 Workout 4
Weight: N/A
Time: N/A
Deadlift
*Warmup*: Bx5
220x5B, 240x5B, 260x5B
Conditioning
Run, rope, waiter walk, farmer walk, tire flip, etc
Notes: Workout Notes
-Aaron
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Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-24-2011, 08:03 PM   #124
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ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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March 24th, 2011 - Session#: 88
Week 1 Workout 1
Weight: 174.4 lbs
Time: 50 mins
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
75x5
90x5
100x5
Incline Bench Press
125x5
2x130x5
Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
2x30kgx5
Weighted Dips
This time: 28
8,6,6,8
Conditioning
None
Notes: Great workout.
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-28-2011, 06:09 PM   #125
ONpump17
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Join Date: Aug 2010
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Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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March 25th, 2011 - Session#: 89
Week 1 Workout 2
Weight: 175 lbs
Time: N/A
Squat
Warmup: Bx5,135x5, 195x5, 210x5B, 225x3B
210x5B
245x5B
275x5B <- I think I had one or two more in me.
Rack Pulls
2x335x5
365x5 <-I'll increase ROM next time.
Rack Pulls
335x5
335x3
315x5 <- now with more ROM!
Front Squats
2xBarx10
65x10
Conditioning
None.
Workout Notes
Good workout.
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-28-2011, 06:29 PM   #126
ONpump17
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Join Date: Aug 2010
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Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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March 28th, 2011 - Session#:90
Week 1 Workout 3
Weight: 176.4 lbs
Time: ~ 1 hour
Bench Press
*Warmup*: Bx5, 130x5, 140x5, 150x3
140x5
160x5
185X5 with spotter assist, not very much though, just a touch on the last ones.
Dumbbell Bench Press
55x10
3x60x10
Chinups
This time:15 10,5
Rope Pushdown
3x90x10
90x8
Conditioning
Some tire flips and ropes
Notes: Workout Notes
good workout.
Bonus: External Rotations
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-28-2011, 06:39 PM   #127
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gotta love them tired flips!
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Old 03-28-2011, 07:47 PM   #128
ONpump17
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Join Date: Aug 2010
Location: Ontario, Canada
Posts: 1,089
Training Exp: 4 serious years, 1 meet
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Water
Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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Quote:
Originally Posted by dmaipa View Post
gotta love them tired flips!
Indeed, lots of fun!
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 03-29-2011, 10:07 PM   #129
ONpump17
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Max Brawn
Points: 6,485, Level: 52 Points: 6,485, Level: 52 Points: 6,485, Level: 52
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Aug 2010
Location: Ontario, Canada
Posts: 1,089
Training Exp: 4 serious years, 1 meet
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Water
Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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March 29th, 2011 - Session#:91
Week 1 Workout 4
Weight: 176.8 lbs
Time: 50 mins
Deadlift
*Warmup*: Bx5, 225x5B, 245x5B, 265x3B
245lb/111kgx5B
285lb/130kgx5B
320lb/145kgx6B
Glute Ham Raise
3xBWx10
Good Morning
115x5
135x5
135x10
Hanging Leg Raises
BWx10
BWx15
Conditioning
Walking
Notes: Workout Notes
Foam Rolling = Win!
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215
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Old 04-02-2011, 07:00 PM   #130
ONpump17
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Max Brawn
Points: 6,485, Level: 52 Points: 6,485, Level: 52 Points: 6,485, Level: 52
Activity: 3% Activity: 3% Activity: 3%
 
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Join Date: Aug 2010
Location: Ontario, Canada
Posts: 1,089
Training Exp: 4 serious years, 1 meet
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Water
Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
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March 31st, 2011 - Session#: 92
Week 2 Workout 1
Weight: 175.8 lbs
Time: 45 mins
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
80x3
95x3
105x4
Incline Bench Press
115x5
125x5
135x5
Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
barx5
30kgx5
40kgx5
Weighted Dips
This time: 28
6,5,6,6,5
Conditioning
some light conditioning work
Notes: Great workout.
-Aaron
__________________
Log:http://muscleandbrawn.com/forums/pri...er-ardens.html
Lifting Blog:http://onpump.blogspot.com/
"Being successful and being 'normal' have absolutely nothing in common... successful people don't 'fit in'."
"Choose to not to be a product of your environment, but rather a product of your desires."Kroc
Comp Lifts(lb/kg): Squat: 385/175 Bench: 231/105 Deadlift: 463/210 Best Lifts: Squat: 395/180 Bench: 250/113 Deadlift: 475/215

Last edited by ONpump17; 04-02-2011 at 07:19 PM.
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