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Old 12-12-2012, 01:55 PM   #231
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Thanks Steve, lower back, glute's an the entire leg have a visitor from uncle Dom today
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Old 12-12-2012, 03:28 PM   #232
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Originally Posted by CLEEPER View Post
Thanks Steve, lower back, glute's an the entire leg have a visitor from uncle Dom today
Say hello to him for me
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Old 12-12-2012, 09:32 PM   #233
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Chest and triceps

Bench press
135x5 wu
185x5
205x5
225x3x2 sets pr for weight
215x3

Incline bench
135x10
155x10+5
160x10+5 lbs

Dips with chain around neck
15 lbs x 9-1
15x9+1
15x7-1

Chest fly laying on stability ball
25's x20x3 sets

Reverse grip single arm push down
15 lbs x20 reps
20 lbs x 13
20x10 reps. Arm was crazy pumped here

Rip skull crusher with ez bar
70 lbs x 15x2
I know I should do these before reverse grip push down but this way I used less weight and went for a crazy pump.

Done in 50 minutes

Tomorrow is an off day, I think I'll do some ab work . I was going to do them after tonight's session but I was done . Plus my core is still tight from squats and dead lifts yesterday .
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Old 12-13-2012, 08:45 AM   #234
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Congrats on the bench PR! That's some strong dippage too
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Old 12-13-2012, 05:48 PM   #235
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Congrats on the bench PR! That's some strong dippage too
Well concidering im back up to 230 bw plus the 15 lbs chains I'll except that
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Old 12-13-2012, 05:52 PM   #236
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Great workout Chad! Congrats on the big PR!!
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Old 12-13-2012, 10:54 PM   #237
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Thanks Jay, I feel if today .
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Old 12-14-2012, 12:21 PM   #238
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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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Back and bi's
Bent over barbell row pendlay style from rack
Wu 70x10
135x5
195x5
210x5
230x5
240x5pr for weight +5 lbs
240x8 ( 235x10 last home work out)

Rack pulls
290x5x2 felt great, used a wide grip

Parallel grip pull up super set with triangle pull down
Bw+10 plate on belt x 6,6,5
Triangle pull down 60 lb x15,15,20

The triangle pull down was slow reps , going for time under tension and a good stretch. Very controlled for

Single arm db row
140x6x3 PR


As stated last week, higher rep db row really agrivate's my tennis elbow so I chose to up the weight and lower reps.
Elbow feels great after.

Bicep ez bar curls
70x10+15 lbs
70x12x2. Strict form and arm felt good. It's only straight bar curls and chin up type moves when hand is supernated that it really bothers me.

Kettle bell pull overs
35 lb x 15x2. Slow reps for a deep stretch.
Today was one of my best sessions ever. Really wanted to keep working but I was at an hour so I stopped.
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Last edited by CLEEPER; 12-14-2012 at 12:24 PM.
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Old 12-14-2012, 12:23 PM   #239
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Great work Chad! Holy hell with the heavy rows! Are you rowing more than your benching, yes I'm too lazy to look . Keep up the great work!
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A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 12-14-2012, 12:25 PM   #240
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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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Copied from muscle and strength log but videos don't show here. Is there a different way to post you tube videos?
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