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Old 06-07-2008, 10:02 PM   #31 (permalink)
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Quote:
Originally Posted by Tripod87 View Post
Damnnnnnn TB that's strong as crap. I've never seen anyone around the 180s even close to strong as my friend but I think you are giving him a run for his money. What are your current maxes at right now, if you know.

And about your workouts. I noticed the weight increments are really steep and intense. I've never tried anything like that where once increment alone can be 30-50 pounds. Seems to be working well for you, maybe I'll give it a shot.
Thanks bud. Appreciate it.

Yeah, it wasn't always like that for me. A slow building process, you know what I'm sayin'. But yeah bro, I usually start all my sets pretty damn light, to get loose, work out remaining soreness, the usual. Then, that's when I hit it...and the weight incriments are spread. It's always been like that for me though.

Max Lifts currently (RAW) @ 177.8 lbs.:

Squat: 455 lbs.
Bench: 320 lbs.
DL: 560 lbs.

Those are the Big 3 that I train max effort in.

Anyway, here's today's W.O.:

----------

Saturday, June 7th, 2008

Sumo Deads
25 x 95 (quarter pulls)
15 x 145 ""
15 x 195 ""
10 x 245 ""
8 x 275 (plates on now)
6 x 315
4 x 365
3 x 405 (w/ belt on)
3 x 455 ""
2 x 505 ""
1 x 520 ""

Bicep Curl Machine
12 x 60 lbs.
12 x 65 lbs.
12 x 75 lbs.
12 x 80 lbs.
25 x 50 lbs. (burn out set)

Standing Side Preachers
10 x (right arm, left arm) 25 lbs.
10 x "" 30 lbs.
10 x ""
10 x ""
10 x ""
35 x (each arm) 20 lbs. (until failure)

Lat Pulldowns
12 x 160
12 x 170
12 x 180
8 x 190
8 x 200

Iso-Lateral Rows (Machine)
12 x 185 lbs.
12 x ""
12 x ""
12 x ""

Iso-Lateral Low Rows (Machine)
8 x 205 lbs.
8 x 225 lbs. (2 plates on each, of course)
8 x ""
8 x ""
8 x ""

Standing/Seated Shrug Machine
20 (front) x 275
- 30 sec. break -
20 (back) x 275
- break -
15 (front) x 315
- 30 sec. -
15 (back) x 315
- break -
15 (front) x 365
""
15 (back) x 365
- unload -
25 (front) x 225 (holding each rep @ the top, 5 seconds)
25 (back) x 225 ""

Nebula Abdominal Extensions
25 w/ 45 lb. plate
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""

Nautilus Nitro Ab Machine
25 x 150 lbs.
25 x 165 lbs.
DONE...that's 200 movements focusing solely on the 8 pack. Done deal.

Body-Weight: 177.8 - I may get close to unchartered territory here pretty soon! With all the baseball games, and me cleaning up my diet considerably, I may get down to the lightest I've been in about 2 years. God, I hope I can get down to 164.9-165.0 even. That would be so sick.

----------

I was not feeling it today while I watched UFC 85 (before going to work out). Stayed out WAY TOO LATE last night, and was just groggy as f-ck today. Even during the event, which normally I get pretty hyped up for. Anyway, 3 scoops of NO, and 9 oz. of water changed that! Once I got to the gym, I was all jittery and ready to go. Good times. That helped my workout intensity IMMENSELY. I love it. Good W.O. all in all though, and very happy with the pumps I felt post-W.O. Cell Mass after my DL's of course, and 8 oz. of apple juice with one scoop of Optimum! Yuuuuuum. Gotta do what I gotta do though. Anyway, back at that shit MOOOOONDAY.

Happy lifting boys.....and GIRLS!

naiiiiice.



EDIT: I FINALLY came across my RAW meet vids! I'm gonna get them on YouTube again (my previous account got hacked and f-cked with), and get them embedded on here for you guys...so, keep an eye out (for those that didn't see them before)!
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Old 06-07-2008, 10:13 PM   #32 (permalink)
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Hey man check out my log I hit a 405 deadlift today Well 403 but shit
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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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Old 06-10-2008, 09:55 PM   #33 (permalink)
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College World Series in 4 days. NAICE. Gonna be epic.

Anyway, got back to it today.

----------

Tuesday, June 10th, 2008

Bench
20 x Bar (stretch out...the norm)
12 x 135
3 x 185
2 x 225
1 x 250
1 x 275
1 x 300 (went up DAMN good)
1 x 310 (lockout was kinda tough, but it got there.)
1 x 325 (off the chest was STRONG, got stuck for a couple seconds about 2 inches from my lock out point, but I finally LOCKED IT. NEW RAW PR.)

Close Grip Bench (3-Board)
8 x 225
8 x 240
8 x 265
8 x 275

Front Plate Raises
10 w/ 45 lb. plate (shoulder height, with a 10 & 2 grip on the plate)
10 ""
10 ""
10 ""

Pull-Aparts (With 50 lb. resistance band - grip on it shoulder width apart)
12 reps of full ROM
12 ""
12 ""
12 ""

Dumbbell Shrugs
20 x 75 lbs.
20 x 80 lbs.
20 x 80 lbs.
15 x 95 lbs.

Sled Drag (Hold the span-set at full arms-length - first time down BACK PEDALING - back down, WALKING FORWARD w/ arms extended behind)
1 trip w/ 3 plates on the prong
1 trip w/ 4 ""
1 trip w/ 5 ""
1 trip w/ 5 plates & 25 lb'er on the prong (exhausted at this point...DONE DEAL)

Body-Weight: 176.0 (even) - I've steadily been cleaning up my diet...lean meats, lots of greens, protein, water, and not much else to really lean out, so if I'm close to 165 around meet time (July 19th), I won't have a long, exhausting cut left to handle. Good shit.

----------

I felt kinda lackadaisical going into workout today, but once I got that 8 oz's of H20, and 2 scoops of NO, I felt f*cking FANTASTIC. I know I'm really pumping a good amount of water throughout during the days b4 I train, because even if it's just a tad bit humid in PH, I sweat through my shirts without much problem. Feel like I'm cutting each time I train! Anyway, good day turned in, which is pimp shit cause I didn't feel like doing anything on my way there.

Grip the bar as tight as you can mates.

sweet.
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Old 06-10-2008, 10:33 PM   #34 (permalink)
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Holy shit man, 325 raw bench at 176 pounds? WTF
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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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Old 06-10-2008, 10:37 PM   #35 (permalink)
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Quote:
Originally Posted by wukkadb View Post
Holy shit man, 325 raw bench at 176 pounds? WTF
Shit, my fault...forgot to make mention that I had wrist wraps on for the last 3 (when I got to 3 bills)...so you can count it as RAW, or not. Whatever.
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Old 06-10-2008, 10:45 PM   #36 (permalink)
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If you're not wearing a bench shirt it's ******* raw man, good job.
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Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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Old 06-10-2008, 10:50 PM   #37 (permalink)
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Quote:
Originally Posted by wukkadb View Post
If you're not wearing a bench shirt it's ******* raw man, good job.
Speaking of a shirt, I'm getting a custom one here in the next day or 2. The Katana I have doesn't fit for shit, so I haven't trained with it. See how it goes. I'll post up some photos when I get my custom one. Thinking a Titan F6, but we'll see.
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Old 06-11-2008, 05:26 PM   #38 (permalink)
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Gotta get my shit finished before the CWS gets here. Not lifting this weekend!

----------

Wednesday, June 11th, 2008

Squats
12 x 135
10 x 225
10 x 275
6 x 315 (w/ belt)
3 x 365 (w/ belt)
2 x 405 (w/ belt)

PS 300A Squat Machine + Leg Press Machine (Super-Set)
20 x 135 / 10 x 315
15 x 225 / 10 x 405
10 x 315 / 10 x 405
10 x 315 / 10 x 405
8 x 365 / 10 x 455

Hamtractor
12 x 240
12 x 255
12 x 270
12 x 285 (the black weights are in 15 lb. increments)

Hip Abductions (Really tried to get a BIG ROM, so I kept it somewhat light.)
12 x 80
12 x 90
12 x 90
12 x 100

Standing Calf Raise Machine
20 x 405
20 x 420
20 x 435
20 x 450
20 x 465

Nebula Abdominal Extensions
25 w/ 45 lb. plate
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""

Back Extensions
10 w/ 25 lb. plate
10 ""
10 ""
10 ""

Body-Weight: 176.5 - Gained 1/2 a pound from yesterday. Ahhh well, not a big deal right now. My lower back is f'n TIGHT too. Not cool.

----------

MAN...I had to go to the stadium to help set up for the College World Series earlier this morning, so I had my bag packed & in my vehicle. F*cked up part about it though? I forgot all my supplements. YEAH. F*CKING MOTHER F*CKER. So, I didn't feel as good as I could've...but we have this juice bar with like 1,000 different smoothie combinations right inside the door @ POWERHOUSE, so I got a tasty post-workout protein mixture...to make up for my mishap. Glad today's W.O. is over. F*CK. Forgetting my NO pissed me off. Plus, the attendant at the desk was acting like a stuck-up little b!tch to me. Lucky she didn't feel the f-ckin' back hand. AND IT'S MUGGY AS SH!T OUTSIDE.
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Old 06-12-2008, 06:48 AM   #39 (permalink)
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You ever try out any other workout plans trey? Like some of th e Sheiko workout plans? Or a smolov squat cycle? Ed Coan deadlift cycle? Etc? I think you'd make better gains w/ the Sheiko program TBH. Idk if you ever post on t-nation or marunde-muscle either but they got some strong ass ****ers with good advice as well
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Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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Old 06-17-2008, 12:02 AM   #40 (permalink)
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nice. Back @ it 2day.

----------

Monday, June 16th, 2008

Bench
20 x Bar
10 x 135
5 x 185
3 x 225
1 x 315 (w/ bench shirt)
1 x 335 ""
1 x 350 ""
2 x 375 "" (2-board) (lock out was a tad tough @ #2, but I got it there.)

Close Grip Bench
5 x 185
5 x 225
5 x 235
5 x 240

Close Grip Push-Ups (knuckles down, with thumbs out)
20 reps (30 second rest period)
20 reps
20 reps

Dips
10 x Body-weight
10 x Body-weight + 45 lb. plate
10 x "" + 2 45 lb. plates

Front Plate Raises
10 w/ 45 lb. plate (shoulder height, with a 10 & 2 grip on the plate)
10 ""
10 ""
10 ""

Pull-Aparts (With 50 lb. resistance band - grip on it shoulder width apart)
12 reps of full ROM
12 ""
12 ""
12 ""

Jack Lalannes
25 reps
25 reps
25 reps
25 reps (abs were on FIRE around 12...)

Body-Weight (on the digital): 177.8 - I ate like shit over the weekend @ Rosenblatt, plus my fluid intake was basically nothing but Bud Light cans & BLL long necks. Ooops. Oh well...it is what it is.

----------

I was pretty happy with my results today, especially since I was just testing a bench shirt that wasn't even mine. It's Joe's old Katana. The one he used at 198, so it was a tad loose, but it was DAMN TIGHT on the arms, and through the chest...so I got some pop out of it. All that matters. CAN'T WAIT until my F6 gets here.

late.
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