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Old 10-01-2013, 11:18 AM   #181
joewhitney21
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Cardio
A1) 3-3.5 mph @ 6-7.5 incline for 25ish mins

rumble roller
A1) upper back/ middle back
50 passes
B1) glutes
50 passes

hamstrings/glutes/abs
A1) SLDL
3x10@135
1x12@185

B1) Dimel deadlift
1x15@135

C1) hamstring curl (single leg at time)
3x10@50

D1) ab roll outs
4x10
D2) KB swings
4x10

E1) low cable pull throughs
1x10@50
3x10@100

F1) leg raise
5x6@BW

Tomorrow is shoulders
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Old 10-02-2013, 05:34 PM   #182
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shoulders

a1) log press
1x10@log (50#)
1x10@100
1x5@120
1x5@140
3x5@160

B1) seated military press
3x10@95

C1) rear delt machine
3x10@55

D1) up right row
1x10@30
3x10@40

E1) 3brd press
1x15@185
1x10@185

tomorrow is going to be an off day, just going to do some cardio and recovery stuff.
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Old 10-03-2013, 09:25 AM   #183
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cardio / recovery day

A1) 25 mins on treadmill - kept HR around 120-130

B1) poop
1x25 mins
B2) stared at my phone
1x 5 websites

C1) recovery stuff (30 mins)
- foam roll
- stretch

felt awesome.
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Old 10-04-2013, 01:19 PM   #184
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bench

A1) bench press
1x20@bar
1x10@135
1x5@185
1x5@225
put on sling shot (red)
1x5@275
1x3@315
1x2@345
1x2@365
1x7@295

B1) 3 brd
1x12@225
1x11@225

C1) incline db
1x10@50
2x8@65

D1) seated rope face pulls
3x15@40


Did not even plan on benching today, but my old training partner was in the area and wanted to bench. So, I benched. He wanted to put on the sling shot. So, I put on a sling shot. Hit a PR bench, I am pretty sure my best sling shot bench is 335 for a single.
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Old 10-04-2013, 02:23 PM   #185
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Strong pressing Joe. Keep killing it.
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Old 10-05-2013, 05:47 PM   #186
joewhitney21
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A1) box squat
2x5@135
2x5@225
1x5@275
add belt
1x5@315
1x3@365
add wraps
1x3@405
1x2@455
2x0@500

B1) deadlift against mini pros
1x2@245
1x2@295
1x1@335
take off bands // add five 3/4" mats under plates
1x2@335
1x2@385
1x2@425
1x2@475
1x1@505

C1) low pulley erector holds
1x10@40
1x10@90
3x20@120

D1) single leg hamstring curl
1x10@25
1x10@50
3x10@60

E1) ab wheel roll outs to wall
1x8@ BW


The 500 miss was complete bullshit, 1st set i felt awesome coming down to the box, but hit the rack and it threw me all off. 2nd set, my spotter hit the bar (no excuse), went down and just couldnt keep my chest up. It was just a cluster fuck. pulled out headphones like 3 times while wrapping my knees, lost my wrap on 2nd knee. just spent too much time fucking around before i got under the bar.

abs were still sore as fuck from thursday, so i only did one set of the roll outs because it was still pretty tender.

taking tomorrow off, and a light week then starting up Byrds BIG workout plan.
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Old 10-05-2013, 09:18 PM   #187
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Get that 500 next time.
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Old 10-06-2013, 07:41 AM   #188
joewhitney21
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Quote:
Originally Posted by BendtheBar View Post
Get that 500 next time.
I will for sure, there was no reason to miss it other than mental. I accidentally ripped my headphones out of my ears like 4 times while wrapping my knees, and then when i started wrapping my 2nd knee i lost my grip and it went flying so i wasn't able to get it tight. Just stupid little mistakes that come from training alone. Judging by the 455 I think I am good for 550 at least in just belt and wraps.
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Old 10-06-2013, 07:42 AM   #189
joewhitney21
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Join Date: Feb 2013
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Fav Exercise: Squat
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joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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On a second note, I really miss squatting wide. In this rack I am forced to squat just a tad wider than shoulder width.
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Old 10-06-2013, 10:53 AM   #190
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Quote:
Originally Posted by joewhitney21 View Post
I will for sure, there was no reason to miss it other than mental. I accidentally ripped my headphones out of my ears like 4 times while wrapping my knees, and then when i started wrapping my 2nd knee i lost my grip and it went flying so i wasn't able to get it tight. Just stupid little mistakes that come from training alone. Judging by the 455 I think I am good for 550 at least in just belt and wraps.
Excellent.
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