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Old 11-01-2008, 07:42 PM   #31 (permalink)
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Benched today.

135x10
185x10
205x3
225x3
245x3
265x3

DB Bench
50x10
75x8

At this point I took some of the weight off the bar, figuring I would do a drop set, and then I dropped a 10lb plate on my foot. So I stopped. Hurts like hell but I can move it and all my toes.

Snatches and Deads today, then my buddy came and lifted so I did some tricep stuff

Snatches
barx5
65x3
95x3
115x3x3
135x2x3

Deads
135x3
205x3
255x3
My back really started to hurt at this point so I stopped. I think I might have tweaked something because it isn't a sore type of pain, its a bad type of pain.

Triceps
Nose breakers
55x10
85x8
105x6

CG Bench
185x5
205x5
245x2x4 (this was pretty tough)

Dips
1x12
2x8+45
1x5+90

Did a plank for 1 minute with my feet on a bench and my elbows on a swiss ball. 3 times, I'm fried all over right now.

Also I was wondering if anyone knew about time between sets/exercises. Now that I am working out with my buddy I spend a good amount of my time making sure he is using good form and motivating him and all, I try to keep it below 2 minutes between everything, but could anyone tell me how that would affect strength gains?
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Old 11-04-2008, 05:09 PM   #32 (permalink)
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Did squats and other leg stuff today.

Back squats
135x10
205x5
225x5
245x2x5
265x3

Walking BB lunges
135x10 yards x twice up and back

Front squat to overhead squat
45x3 each
65x5 each
95x5 each
115x5 each

Reverse Lunges (the reps are per leg)
45x10
65x10
95x10

Overall a great workout. My hamstrings are fried right now from those reverse lunges. I'm think I'm going to make it a permanent exercise in my workout.

I think I've figured out my routine as well.

day 1- snatches and deads + auxiliary
day 2- bench + auxiliary
day 3- squat + auxiliary
day 4- cleans + c&j + auxiliary

I'm going to keep doing what I am diet wise until the new year then I'm going to cut carbs pretty low in order to get pretty lean before boot camp so the plyometrics and distance running/forced marches aren't as rough on me. My goal will be 180 lbs.

Cleans and some other stuff today. Didn't take much time between sets because I had to get to a buddies bday dinner.

Cleans
barx10
95x3
115x3
135x3
155x3
185x3
205x1

BORs
135x5
135x8
135x10
135x12

I did plate raises, 4x10 with a 45. Woodcutters swinging a 12 lb med ball like an axe. And using a 25 lb. plate I rotated it from my waist up to my forehead and the reversed it. Probably did that for a total of five minutes (with rest). My core is crushed.

Going for 325 tommorrow!
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Old 11-06-2008, 05:31 PM   #33 (permalink)
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:\ didn't get my goal but I figured out I need to work on my deltoid strength because I have trouble with the first six inches, getting it up off my chest.

135x10
185x3
225x1
255x1,1
300x1 (this was tough, jumped the weight up a little to much)
315x1
325x fail...
135x20

Then I did all sorts of front raises, going from 8 lbs. to 40 lbs. I am going to try again in two weeks, but until then I'm really going to focus on my deltoids and traps, I've never really tried the push press but I will start!

Finished up with some core work.

Plank
3x1 minute

Hanging knee raisesx20
crunchesx50
elbows to knees each side x1 minute
rope crunchesx25+20 lbs.
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Last edited by recon6991 : 11-14-2008 at 04:55 PM.
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Old 11-14-2008, 04:55 PM   #34 (permalink)
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Haven't updated in a while. Still been working out, just been busy.
Today-
Military Press
95x5
115x5
135x5
175x2
185x2

BB front raises
45x12
55x10
60x8

Arnold Press
50x8
60x8
70x8
80x5

DB Side, Medial, and Front raises
15lbsx3x10


Tricep
CG Bench
135x2x10
185x5

dips
Bwx10
45x10
90x6 (couldn't do anymore)

plank x 1minute
cable crunches 2x50+10 lbs

Weighing around 205 give or take 5 lbs.
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Old 11-24-2008, 03:43 PM   #35 (permalink)
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Haven't updated in a while. I was in Colorado for a bit visiting my father, he works on an elk farm outside of Aspen. I haven't done any farm work in a few years, and man it kicked my ass, my old man is 55 and is strong as an ox and put me to shame.

Anyways, I started a new work out.
http://http://www.t-nation.com/free_...traps_of_steel

Its more of an athletes workout, designed to help with jumping, and it is tough! But I love it. Still getting in all my compound lifts though, slacked a bit on the running while I was away. I'm at about 210 now, a little softer then I like too.

Last night I did this-

DL
135x20
225x8
275x3
315x3
335x3
345x2
355x2

BORs
135x5x8

Pull ups (probably my least favorite thing to do)
2x10
5x5+20 lbs

And if you follow that link and read the trap workout I did all that as well, the swiss ball next extensions are honestly the toughest thing I've done in a workout, my mid back, right around the lower traps, are KILLING ME.
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Old 11-25-2008, 08:28 PM   #36 (permalink)
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Yesterday I did A in the link I posted-

Clean from the hang
95x6
115x6
135x5
185x2x4
200x3 (failed on the last one)

Bottom half of a back squat + 3 vertical jumps x 5 =1 set** Did 5 sets with the weight on the bar being 245

Sumo Deads + Long jumps** Same sets/reps as above** Did 275 on the Sumo
This workout kills me, don't know why but those vertical jumps just take it out of me**

Today I did

BB Snatches
barx5
95x5
115x5
135x3
145x2
155x1

Triceps

CG Bench
185x3x8 my elbow was really bothering me so I didn't go all out

Single arm pushdowns supersetted with V bar push downs

60x10 on single arm
150 (I think, it was the whole stack)x8 on the bar push downs
Did 3 sets of that

Skull crushed
65x10
85x8
105x6
125x4 TOUGH!!

Im not sure of the name of this last one, but I lie on a bench and use one arm, starting the with db across my chest (elbow 90 degrees) and straighten my arm out
25x10
35x10
40x8
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Last edited by recon6991 : 12-14-2008 at 12:32 PM.
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Old 12-14-2008, 12:38 PM   #37 (permalink)
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Been focusing a lot on oly lifts. New gym just opened, TPS, its a no bs gym, power lifting, oly lifting, and athletic training, its great.

Yesterday I did squats + accessory, then for the Marines we played like 2 1/2 hours of tackle football, not a good mix. Im real sore today

Squats

225x3x5
255x5
275x3 >these were all ATG except the last 2 sets, I tried with 300 and had to dump it
300x3
315x2

Split squats supersetted with box jumps (not sure of the height, it was up there though, lots of effort just to get there)

65x5 +12 box jumps
95x3x5 +10 jumps in between sets

RDLS
225x5x5

Then i used some machine, its like a squat but your feet are a little elevated. it was kind of worthless but I just wanted to try it out.

250x3x8 These were to easy, thats why I didnt like it.

Oh, hack squat I think it is.
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Old 12-14-2008, 03:50 PM   #38 (permalink)
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Wow, just looked back over this and I see you're not that much bigger than me size wise, looking at your no.s I thought you'd be a lot bigger.
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Old 12-14-2008, 05:21 PM   #39 (permalink)
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What do you weigh? I just got back from docs and Im 224.3 (not to be exact) with 15% body fat, I feel really soft though. Oh well.
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Old 12-14-2008, 05:24 PM   #40 (permalink)
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What?! You were between 195 and 190 at the start of this thread? Maybe I misread it.

I'm about 175-180 now.
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