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Old 05-18-2010, 03:14 PM   #111
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@ Gasp- I sent you a email like you asked Brother.

Tuesday - Worked on Form Back strength and Core

1) Turkish Get Ups - This hits the core pretty damn good
3 sets of turkish Get Ups x10 reps both sides with a 20lb DB

2) Dead Lifts- getting my form and bend down. Hit it for fast reps
135x12/12/12
Super set each set of Deads with a set of Sit Ups - 3 x 30 reps

3) Good Mornings Super Set With Roman Chairs ( Lower Back /Core)
GM- 25lb Plate- 3 x12
Roman Chairs- 3 x 50

4) Sledge Hammer To Tire Super Set weighted Side Bends
Sledge- 20lb- 3 x 1 min round
Weighted Side Bend - 50lb- 3 x 15/20/25 each side

Post work out meal

1) Potato with olive oil Dressing
2) 1 fat steak
3) Large Glass of water with 1,000mg vitamin C mix in it

This was a pretty good work out. When I run it again I am going to increase the get ups to 5 sets + Heavier weight. Bump the GM to 45lg plate. Bump the weighted side bends up to 60lb and probably Speed Dead lift for reps 155 - 200.

I am trying to add more power and stability to my core and form so I can host up heavier dead lift loads.

I have been altering my food and upping Red meat intake to hopefully stack on more beef in order to pull this heavier shat up.
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Old 05-18-2010, 03:39 PM   #112
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Looks good Max
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Old 05-18-2010, 04:08 PM   #113
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Replied to email Max.
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Old 05-18-2010, 04:51 PM   #114
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Looks really good max
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Old 05-19-2010, 11:33 AM   #115
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@ People - Thank you, Those Turk Gets are pretty nice. I really liked adding them in.
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Old 05-19-2010, 11:39 AM   #116
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HA! Now I feel like a total pussy! I was doing 25lb DB Turkish Get ups and this fool is doing 135, I am for sure the next time I work my core bumping the weight up!


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Old 05-19-2010, 03:09 PM   #117
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Wednesday - Had a good killer work out. Felt good, Worked on some knee therapy.

Legs/Calves

1) Lunges - 25lb in the weight vest
5 x 12 reps each leg

2) Weighted Step Ups
A) Body Weight - x50 each leg
B) 45lb plate on Back - x 30 each leg
C) 50lb Slosh Pipes in each hand - This was agony, Keeping Ľour balance is hard - 2 sets x 5 rep each leg

3) Front Squats - Arms crossed
95x12
100x12
115x8
125x8
135x8

4) Kneeling Squats
100x20
120x20
150x20
200x10

5) Body Squats all the way down with 100lbs in weight vest
3x25

6) Stiff Leg dead for Hammies
100x12
100x12
110x12

7) Single Leg Calves raise
100x50/x50/x50 both calves

Woke up had 1 30 gram protein shake and a slab of red meat

Worked out

Post work out - 1/30 gram protein shake and a piece of Lasagna =)
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Old 05-20-2010, 01:38 PM   #118
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Thursday, Good Work out, Busted out a nice sweat.

Shoulders/ Some Light Bench Work

1) Over Head BB Press - Reps are going up on the 100lbs ( Not counting Bar)
100x8/x8/x8/x8/x8 - 2 reps up since last week
50x12/10/10/10/12

2) Upright Front Plate Row - 12 sec rest between sets
45x12/12/12/12/12

3) DB Side Laterals
20x12/12/12/12/12

4) DB Front Laterals
20x12/12/12

5) Flat BB Press
135x12/12/12
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Old 05-21-2010, 02:32 PM   #119
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Friday - Smashed it something nice and finally broke a PR Time for 2 days off filled with food and rest. Hit a lot of good kettle bell work.

Friday- Back (ALL) / Traps/ a tad of Bicep/ and CORE

1) Warm Ups - Pull Ups - 3 x 5

2) Dead Lift's - A good series of warm up and with the yelling of my friends I finally hit 400, Will I ever do it again, I hope!

400x1 PR
235 x5/x5/x5
185x5/5/5 - Very Fast, Like Down up, down up
135x12/x8 - 10 sec rest between the sets

3) Bent Over BB Row -
60lbs not counting bar - 15/15/15//15

4) DB Row/Reverse Grip BB Row
A) DB - 70x12/12/12
B) BB- 60x12/12/12 - Not counting bar

5) THE KETTLE BELL SESSION
This session works the - Hamstrings, Glutes, Core, All The back, Traps, Burns fat, And works the waist.

A) Kettle Bell Swing Super Set with Plate Ab Twist
Kettle Bell - 40x14/ 50x12/60x12
Plate Twist - 25lb plate - x12/12/12 both sides

B) KB Alternating Swing Toss Super Set With Plate Ab Twist
Kettle Bell - 20x12/30x12/30x12
Plate Twist - 25lb plate - x12/12/12 both sides

6) Shrugs super set with Roman Chairs
135x12/x12/x12
Romans Chairs - 3x50

The End- Wanted to blast my biceps using the Drag Curl Method

Drag Curls - 30lb Straight bar 8x12 - Man these things fried my biceps something nasty!
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Old 05-21-2010, 02:52 PM   #120
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Congrats on the PR!
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