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Old 10-06-2012, 03:07 PM   #201
CLEEPER
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Had a great work out today and a crazy urge to go for more weight and quit dicking around with 1 more rep.

Squat
70x5 wu
145x10
165x10
205x8+20 lbs. all ATG

Bench press
135x12
165x12
205x5x2+20 lbs and did a second set. Will continue doin two working sets

Pendlay row
140x8
170x8
205x5x2+20 lbs same as bench

Incline dumbbell bench
60lbs x10x3. Will go up next session

Incline seat lat pull( same incline as bench )
85x12
105x12
105x10. These are tougher then they sound. I try to keep my body touching be bench the whole time but the weight try's to pull you off the bench. When I can't controle that I end the set .


Dumbbell side bend
60x15x3 each side

Ball crunch with 45 lb plate over head
45x20x3


Total time including stretching was 64 minutes.


I will stick with this work style going up 5 lbs on work set until I fail to get 5 reps on both sets. Will stay at this weight one more time though increasing my second warm up set of 12 from 165 to 170x12.

Rest between work sets of bench and row is only 45 seconds
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Old 10-07-2012, 10:58 AM   #202
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Crushed it. Well done.
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Old 10-07-2012, 12:54 PM   #203
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Great job man. You're doing some serious work. Those squats are coming right along.
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Old 10-07-2012, 07:27 PM   #204
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Just realized you guys replied, thanks. Finally feel my form is right so adding more weight will be coming along. Over these 8 reps really is cardio built into the work out. Tomorrow is my las day home so I'm going up on weight again and after the last rep I'm going to drop the weight back Down to about 165 and go for 20 reps since I have the whole week at work to recoup
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Old 10-08-2012, 04:50 PM   #205
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Squat
140x11+1
175x10+10 lbs and stayed at 10 reps instead of resetting to 8
205x10+2 reps

Bhtnp
140x9 +1
160x9+1
170x9+1
170x10+2 reps. 9 was easy 10 th rep was last I could do.

Dead lift
140x5
225x5
275x5
330x5+5 lbs
330x5 from knee rack pull.

Stopped here. I was done after rack pulls, light headed and a back pump from hell.
Figured I would not worry about dips and chin ups as I can do those on the boat at work.

I accomplished everything I wanted today so the extra stuff can wait,
Grade A+ today
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Old 10-08-2012, 06:54 PM   #206
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Good to see an A+. Nice work.
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Old 10-08-2012, 07:39 PM   #207
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I feel the DOM's already . Perfect!
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Old 10-09-2012, 03:22 PM   #208
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CLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beast
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bump!
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Old 10-09-2012, 06:05 PM   #209
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DOMS victory.
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Old 10-10-2012, 11:47 AM   #210
CLEEPER
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CLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beast
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Boat work out number one for the week
Chest and back
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