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Old 06-20-2014, 06:58 PM   #1321
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pr on bench 260x5 x4 with super ram.
Pr on high pulls
decline chest fly was done as a reverse grip bench.
Pr+2 total on face pulls.
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Old 06-20-2014, 07:12 PM   #1322
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That looks like a pretty cool app.....
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-20-2014, 09:24 PM   #1323
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Jefit. It makes tracking and keeping rest times consistent
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Old 06-26-2014, 05:31 PM   #1324
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Chest shoulders and triceps

Warmed shoulders up with rotator exercises with bands. Seems to help alot.

Bench
145x10 wu
185x10 +5 reps wu
235 x 3
Add super ram
265+5 x5 x 3
265x6x1 set pr for weight and reps.

High pulls from hang position.
160+5 x10
170+5 x 10
180+5 X10 x 2 sets traps and shoulders will feel this. Core too
Decline db flys
25s x20
45s x 15. Stopped these. Aggravates shoulder

Standing with a lean single arm chest fly with band
20 each side slow with a long squeeze at top.

Face pulls
80 x 15/15/16 +1

Decline skull crusher
80 x 12+2/10/10
Standing band tricep kick back
15 each side slow and squeezed.

Good pump all over today. I feel my bench groove is finally right. Learning the super ram and learned to put chalk on triceps just above elbows keeps ram from sliding around.
Chalk on hands keeps my hands from sliding on bar as well .
Total time 58 minute.
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Old 06-30-2014, 09:09 PM   #1325
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Chalk all over the place at Leeper Fitness lol!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 08-18-2014, 11:27 AM   #1326
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I'm in a public gym for a while. I sneak the chalk in a zip lock bag stuffed into my gym bag
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Old 09-01-2014, 06:21 PM   #1327
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I know I haven't been here lately. I went on a program jumping spree. Doing same exercises just hitting what ever rep range I wanted and had some great progress.
I hit a pr on squat last week at 365 x1
295 x 8
Mid shin rack pull of 455 x 2

All this was fun but I have decided to go back to what I always enjoyed and do the reeves classic physique program by Gl wannabe and bend the bar. Aka Steve

Will post first session in next post
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Old 09-01-2014, 06:37 PM   #1328
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I'm back. Finally decided to go back to my roots and not push for the most strength but for a good physique. Though you do get stronger on this program as progression is still key , the order of the program really makes this program what it is.
http://www.muscleandstrength.com/for...assic-Physique
^^ link for those who dont know the program

Week 1 day 1
Warm up on elliptical with sweat shirt for 5 minutes

Squat
Wu ( not really needed ) 70 x 8
155 x 8
205x8
255x8
All a$$ to grass ( not just parallel, I'm more concerned now with physique)
Also no belt
Bent over barbell row
135 x 10
185 x 10
205 x 10. All raw with chalk ,will work from here without versa grips as long as I can.

Behind the neck press
95x12
115x12
135x15 ( due to shoulder issue im working these in 12-15 range and stopping when bar is at top of head. =upper arm parallel with floor)

Bench
135x8
155x8
185x9
The order makes benching tough. Dont hate
I left reps in tank on all sets as I get my body use to the program

Barbell curls
95 x 8 x 3 sets. Felt easy

Triceps skull crusher/cgbp with ez bar
105 x 15x3
Dips kill my shoulder still so not doing them.

Standing leverage machine calf raise
Bw +105(350 total) x 20x 3

Decline bench leg raise with hip thrust
15 /10/10

Done in 55 minutes

I forgot just how it feels to do this program.
Its a crazy full body rush

Stay tuned for Wednesday session.
Will try to do cardio on Tuesday thursday and saturday
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Old 09-01-2014, 09:15 PM   #1329
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Happy as a clam you got a big squat PR of 365 Chad! Well done, and welcome back. I always try to go as deep as i can on all squats, so that when it gets heavy, and I don't go quite as deep, I know I will make depth because deep squats have done a great job with my hammies. So much so, I don't do much accessory work for hammies.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
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Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
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Old 09-02-2014, 10:03 AM   #1330
CLEEPER
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Thanks Jim. I also notice my hip flexers getting tight since stopping just below parallel. II feel if I go back atg I'll fix that.
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