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Old 07-18-2012, 06:15 AM   #311 (permalink)
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Consistently strong sessions ... way to go muscle_g ... keep lifting ...
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Old 07-18-2012, 11:17 AM   #312 (permalink)
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Strong squats are strong!
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Old 07-18-2012, 01:47 PM   #313 (permalink)
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looks like a solid lift....and nice squats keep it up
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Nice work, your volume would kill me, very impressive.
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Consistently strong sessions ... way to go muscle_g ... keep lifting ...
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Strong squats are strong!
Thanks everyone.
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Old 07-18-2012, 05:07 PM   #314 (permalink)
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Wednesday 7/18/12 Aux

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
75x12
90x12
105x12

Hammer Shrugs
135x3x20
BB Upright Rows
20x12
30x12
40x12
4-Way Neck Machine
25x2x15(all 4 sides)

Hammer Crunches
20x3x20

Calf Presses(on leg press)
180x3x20

Reverse BB Curls
20x20
30x20
20x20

Recumbent Bike: 20mins

(That was it.)
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Old 07-20-2012, 02:05 PM   #315 (permalink)
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Thursday 7/19/12 Bench(WK 4)

Warm-Up
Side Raises: 10x15, 2 sets
Hammer Curls: 10x15, 2 sets

Close-Grip Bench(thumb-length from smooth)
45x12
95x8
135x5
185x3
225x2
275x5, 3 sets, added slingshot here
295x5
315x4, missed 5th

after this I just done some accessory work for biceps and triceps

Elliptical: 10mins
Recumbent Bike: 10mins

(That was it. Training partners were about 30mins late today, so I was just trying out some new things. I really like the close-grips with the sling shot, can really feel the triceps working.)
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Old 07-20-2012, 04:26 PM   #316 (permalink)
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your close grip bench is my ideal....
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Old 07-21-2012, 08:58 AM   #317 (permalink)
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your close grip bench is my ideal....
Yeah I love close-grips!! I'd love to bench 460-465 at my next meet. And if my glute ever gets better I'd like to squat 650 and deadlift over 500.




Friday 7/20/12 Deadlifts(WK 4)

Warm-Up
Reverse Hypers: 105x2x12

Front Squats(down to box)
45x5
95x3
135x1
225x3
245x3 added belt
265x3 PR triple!!

Deadlifts- sumo
135x3
225x1
315x1
370x1, 6 sets added T-Rex suit here( 3 sets straps down, 3 sets straps up)

Kneeling 1-Legged Leg Curls(plate loaded)
25x3x12
each leg
Glute Machine(1 legged)
44x12
55x12
each leg

Standing Calf Raises
60x3x20(2 legged)
BWx2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15

(That was it. On the 3rd set with deadlifts my glute popped and started hurting, so I stopped at 6 sets instead of 8.. After I put the straps up it seemed to not hurt as bad. I'm still gonna have to go with a conventional stance for awhile to take pressur off of the glute.)
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Old 07-21-2012, 09:11 AM   #318 (permalink)
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Old 07-21-2012, 03:44 PM   #319 (permalink)
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265x3 PR triple!!
Crush!
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Old 07-21-2012, 03:50 PM   #320 (permalink)
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nice looking front squats!
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