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dominate77
11-19-07, 8:33 pm
this is the second time i have tried to record my workouts on here. The first time i got too caught up with writing down every single weight that i used that i got annoyed and stopped recording it. This time i will only record weights that i remember doing instead of writing it down in the gym.

Anyways i'm training to get bigger, stronger, and more importantly for me this year, quicker and more coordinated. i'm open to any suggestions on lifting routines for strength, and agility workouts.

i'm in a Body D class and so i don't go to the gym on that day because i don't have enough energy to get a good workout in after the class so i'll be in the gym every other day and on days i don't have school.

stats:
age: 15
height: 5'9''
Weight: 192-195
bodyfat: not sure but not that high
Bench- 240
Squat- 315 (max is down to about 295 since i pulled my hamstring/glute, HAVE to get that up)
Powerclean- 175 (yeah i know i need to get that up too)

i'll get on posting todays workout now

dominate77
11-19-07, 8:41 pm
today was one of the days i had body D, we do two lifts a day in that class, focusing on getting our bench, squat, power clean, and incline up. we're lucky we have a good strength coach at our school.

Bench
190x5
190x5
195x5
195x5
205x5

Squat
225x5
235x5
245x5
245x5
245x5

today was a sick workout for me, my Body D teacher worked out with me and my lifting partner. I always enjoy lifting with people that are stronger than me.

dominate77
11-20-07, 8:25 pm
worked out with my friend today, good workout, he chose an excercise, i chose an excercise, ect

assistant pullups 3x12
barbell rows 4x12,10,8,8
latbar pulldowns 4x10
db rows 3x10
closegrip pulldown 4x10,8,6,6
seated row 7x10,8,6,6,4,4,3
machine row for a burnout 2x20

dominate77
11-21-07, 6:44 pm
i decided i would do smolov's squat program to get my squat max up since it's such a weak point. today was my second squat day this week.

squat
225 5x7

leg extension
3x10

leg curl
3x10

after my squats i did a shoulder routine

barbell overhead press
135x8
135x7
145x4
145x4

dumbbell overhead press
60x10
65x8
70x5

lat raise
4x10-12

front raise
4x10

rear delt raise
4x10

shrug
5x10

felt weird going from squat to a different body part entirely...oh well, gonna get used to it in the next two months i guess

would have done agilities today but was way too tired

Pizzalamp
11-21-07, 6:52 pm
good job w/ ya workouts bro-they seem intense
really try to focus on basic free weight movements especially for back
and try to do some regular pullups as well theyre the best workout!
happy turkey day too

dominate77
11-21-07, 7:45 pm
good job w/ ya workouts bro-they seem intense
really try to focus on basic free weight movements especially for back
and try to do some regular pullups as well theyre the best workout!
happy turkey day too

i usually would have started with pullups, but was working out with a friend that day and he decided our first movement would be assisted...would have done deadlifts that day too but since i was squatting today, i decided against it
thanks man, happy thanksgiving to you too

dominate77
11-23-07, 7:11 pm
third squat day of the week

235
7x5

i can't even believe i'm doing another squat session tomorrow, but if it makes me stronger in the end it's worth it.

did chest after my squats

Flat bench
195x5
195x5
205x5
205x5
215x3, got 5 with spotters help

incline db's
65x10
75x8
80x5
85x3
70x8

flat db's
70x5
65x5
65x5

ahhh shit my numbers started dropping fast after my incline db's, i'm exhausted now though. kind of surprises me because i used to do way more exercises than that with low reps and still be able to bench twice a week, dunno if thats the result of lifting with lower volume during football or what but oh well as long as my numbers are still going up

Pizzalamp
11-24-07, 12:41 am
third squat day of the week

235
7x5

i can't even believe i'm doing another squat session tomorrow, but if it makes me stronger in the end it's worth it.

did chest after my squats

Flat bench
195x5
195x5
205x5
205x5
215x3, got 5 with spotters help

incline db's
65x10
75x8
80x5
85x3
70x8

flat db's
70x5
65x5
65x5

ahhh shit my numbers started dropping fast after my incline db's, i'm exhausted now though. kind of surprises me because i used to do way more exercises than that with low reps and still be able to bench twice a week, dunno if thats the result of lifting with lower volume during football or what but oh well as long as my numbers are still going up

good numbers bro
man i would be wiped after squats and u did chest i tip my hat to u
good luck w/ the program

dominate77
11-24-07, 1:32 pm
thanks pizza, i got one more squat session for the week, can't wait to get it over with

dominate77
11-24-07, 6:54 pm
final squat session of the week

squat
250 10x3

leg extension
3x12

seated hamstring curl
3x10

i'm really starting to think that smolov's program will work, i didn't think i would make it through my workout today but i did and i don't think i would have been able to do that last week....going 20 pounds heavier for the same set and reps next week, tomorrow will be an off day. Monday i'm lifting at school, but i'm not sure if it's a bench/squat day or a incline/powerclean day, if it is incline/powerclean i'll make a trip to the gym to get my squats in

Pizzalamp
11-24-07, 8:38 pm
final squat session of the week

squat
250 10x3

leg extension
3x12

seated hamstring curl
3x10

i'm really starting to think that smolov's program will work, i didn't think i would make it through my workout today but i did and i don't think i would have been able to do that last week....going 20 pounds heavier for the same set and reps next week, tomorrow will be an off day. Monday i'm lifting at school, but i'm not sure if it's a bench/squat day or a incline/powerclean day, if it is incline/powerclean i'll make a trip to the gym to get my squats in

stay strong!

dominate77
11-26-07, 7:42 pm
Bench
8-155
6-185
5-195
3-205
2-215

Squat
8-205
6-225
5-235
3- class time ran out
2-

when we rotated from bench to squat the guys were finishing up there sets in the squat rack so it took a while, plus we calculated our new programs today...this bothered me for the rest of the day for some reason. it was only one set short of what i was supposed to for the day (even though the reps were different)

i'm think i'm getting sick so i'll probably head to bed earlier tonight

Pizzalamp
11-26-07, 9:57 pm
Bench
8-155
6-185
5-195
3-205
2-215

Squat
8-205
6-225
5-235
3- class time ran out
2-

when we rotated from bench to squat the guys were finishing up there sets in the squat rack so it took a while, plus we calculated our new programs today...this bothered me for the rest of the day for some reason. it was only one set short of what i was supposed to for the day (even though the reps were different)

i'm think i'm getting sick so i'll probably head to bed earlier tonight

do what u can w/ the workouts bro
dont beat yourself up
and rest up
take some olive leaf extract and vitamin c

dominate77
11-27-07, 10:05 pm
back:
barbell rows 5x8-12
pullups 5x5
latbar pull downs 5x8-12
dumbbell rows 3x10
seated wide grip cable rows 3x10
t-bar rows for a burnout 2x50,30

Biceps:
barbell curl 5x6-12
dumbbell curls 4x10
preacher curl 3x10

today was sick, i didn't think i would have any energy but it felt great..tommorow will be a body D and gym day because i'm not squatting in class, gotta get the squats in

dominate77
11-27-07, 11:20 pm
do what u can w/ the workouts bro
dont beat yourself up
and rest up
take some olive leaf extract and vitamin c

olive leaf extract? never heard to try that but i'll ask my mom to pick some up, thanks for the suggestion man

krazyassmexican
11-28-07, 10:35 am
your workouts look great bro
keep it up

dominate77
11-28-07, 10:37 am
your workouts look great bro
keep it up

thanks krazy

dominate77
11-28-07, 8:43 pm
Body D

fuckin tough agilities today, but glad to do them in body D instead of the gym

Power clean
115x8
135x6
145x5
155x4
165x3
175x2 (PR)

incline bench
135x8
145x6
165x5
175x4
didn't have time for my set of 3 so i went straight to my set of 2
190x2

REALLY NEED TO GET MY POWERCLEAN BETTER. if anyone knows of a good program, i'll be doing a lot more powercleaning outside of body D when i get done with this squat program

After school headed to the gym to get my squats in

Gym:

Squat
5x7 @240

romanian deadlift
4x10

abbs

i'm liking smolovs program right now, only one more week of 4 a day squats and than i get a little bit of rest before two max days...NICE

Wolf678
11-28-07, 11:49 pm
For power cleans consider it three different motions. Dead lift into a shrug into a front squat. You have the dead lifts if I am not mistaken really work on those and the shrugs go with the dead lifts. Start using hang cleans, which are where you lower the weight to right above the knees and then clean it. Use light weight on this until you get the feel of it. Next, work on the front squat on your leg day throw in about 3X10 or 8. The best way I have found to do a front squat is to walk up to the weight. Have my front deltoids on the bar and cross my arms and grasp the bar. But since you are power cleaning use a normal power clean grip. Also, start off light and work your way up on front squats. The only thing next is you have to contend with your mom because your pants do not fit in the legs any more. Good luck I am glad you have the gumption to get in the power clean trenches. Keep a choppin.

Wolf678.

dominate77
11-29-07, 1:00 am
For power cleans consider it three different motions. Dead lift into a shrug into a front squat. You have the dead lifts if I am not mistaken really work on those and the shrugs go with the dead lifts. Start using hang cleans, which are where you lower the weight to right above the knees and then clean it. Use light weight on this until you get the feel of it. Next, work on the front squat on your leg day throw in about 3X10 or 8. The best way I have found to do a front squat is to walk up to the weight. Have my front deltoids on the bar and cross my arms and grasp the bar. But since you are power cleaning use a normal power clean grip. Also, start off light and work your way up on front squats. The only thing next is you have to contend with your mom because your pants do not fit in the legs any more. Good luck I am glad you have the gumption to get in the power clean trenches. Keep a choppin.

Wolf678.

thanks wolf, i really need to work on the front squat part of the power clean, i usually catch it high, and i know your not supposed to be catching it at the level i do..will include more front squats from now on, thanks for the advice and stopping by

Pizzalamp
11-30-07, 6:16 pm
looks like youre rocking on the program
great!

dominate77
11-30-07, 6:46 pm
Squats

225x8
235x6
245x5
255x4
265x3
275x3

Bench

155x8
175x6
185x5
195x4
205x3
215x2

today was great for squats, the program is really helping, i was only supposed to get 2 with my last set
tommorow is 10x3 and i'm looking forward to it, feels like i'm going to blow my old squat PR away when this is done

dominate77
11-30-07, 6:47 pm
looks like youre rocking on the program
great!

yeah this is one hell of a program

Big Wides
11-30-07, 7:22 pm
smolov squat program is a great way to increase squat and overall body strength, and the stronger more explosive your legs are, the better your cleans will be. for help with the cleans, try clean pulls to work on getting the weight off the floor, jump squats for your hips, and shoulder strength. it is also important that when doing power cleans, when off the floor to try and not preform more than 5 reps max, i usually keep my clean reps no more than three, i feel that after that the explosiveness of the movement is lost.....try different things out to help with the cleans

dominate77
11-30-07, 7:31 pm
smolov squat program is a great way to increase squat and overall body strength, and the stronger more explosive your legs are, the better your cleans will be. for help with the cleans, try clean pulls to work on getting the weight off the floor, jump squats for your hips, and shoulder strength. it is also important that when doing power cleans, when off the floor to try and not preform more than 5 reps max, i usually keep my clean reps no more than three, i feel that after that the explosiveness of the movement is lost.....try different things out to help with the cleans

thanks for the advice big wides, do you actually jump during the clean? for a while i was jumping a little bit but my athletic development teacher at the school said to drop that. so keep the reps low alright check, will only raise the reps when i'm in body D because we have to follow the program

Big Wides
11-30-07, 8:45 pm
thanks for the advice big wides, do you actually jump during the clean? for a while i was jumping a little bit but my athletic development teacher at the school said to drop that. so keep the reps low alright check, will only raise the reps when i'm in body D because we have to follow the program

the most elavation that i get is when i get on the balls of my feet, i used to jump but that put to much pressure on the knees once i caught the clean.....gotta be smart

dominate77
11-30-07, 9:17 pm
the most elavation that i get is when i get on the balls of my feet, i used to jump but that put to much pressure on the knees once i caught the clean.....gotta be smart

ah ok thanks just double checking

dominate77
12-01-07, 7:24 pm
Squats

275 10x3

dominate77
12-03-07, 8:27 pm
squat

235 4x9

Back:

wide grip pullups
5x5

barbell rows
4x6-12

wide grip lat bar pulldown
4x8-12

db rows (used a vertical grip today, normally go horizontal)
5x10

came back to the lat bar pulldown for some drop sets to finish it off

3x10-10-10

reduced weight three times by 10 times each

the squats were the hardest fuckin part today, hate those higher reps.
i forget if i mentioned this but i'm starting to squat with a wider stance than normal which is really helping my numbers go up,

last week of doing 4 squat sessions, looking forward to doing three lol

dominate77
12-04-07, 6:56 pm
incline bench

145x8
155x6
165x5
175x4
185x3
190x2

power clean

115x8
135x6
145x5
155x4

didn't get to my last two sets because of one of my slow ass lifting partners doing everything half assed and slow

dominate77
12-05-07, 8:53 pm
Squats

5x7 250

did some calves after

i'll be squatting tommorow instead of friday, than i'll take friday off and hit my 10x3 on saturday like normal....looking forward to the long rest from squatting before singles next thursday/friday

Pizzalamp
12-05-07, 8:58 pm
Squats

5x7 250

did some calves after

i'll be squatting tommorow instead of friday, than i'll take friday off and hit my 10x3 on saturday like normal....looking forward to the long rest from squatting before singles next thursday/friday

the rest will be great
your past workouts are looking solid
great job man so far

Big Wides
12-05-07, 8:59 pm
past couple of days have been looking strong, i like the combo of the inclines and cleans in the same day.....those reps will def build the power that you are looking for......

dominate77
12-05-07, 9:04 pm
past couple of days have been looking strong, i like the combo of the inclines and cleans in the same day.....those reps will def build the power that you are looking for......

yeah i'm not sure if that was my body D teachers idea or if he borrowed it from somewhere/someone else but it does seem like it's helping...looking forward to trying out that Olympic lift program you talked about when i'm done with smolov's

dominate77
12-05-07, 9:09 pm
the rest will be great
your past workouts are looking solid
great job man so far

thanks pizza, i'm busting ass on the squats and it feels like its paying off. I need to get shoulders in sometime this week though! thinking about skipping firday as a rest day and doing shoulders but i doubt that'll happen, probably going to need the rest more. maybe saturday after squats

dominate77
12-06-07, 6:57 pm
bench press

165x8
175x6
190x5
200x4
205x3
225x2

squat

235x8
250x6
255x5
265x4
275x3
295x2

fuck yeah, today felt great, i think i can dominate my old pr (315) now. that was also the heaviest amount of weight i've ended on a body D session for bench and squat. i think i feel a few new PRs coming in the next few weeks.

my goals for the end of this year are high but hopefully reachable. they're to beat or tie my friend's PR's when he was my age. Thats a bench of 305, a squat of 405 and i'm not sure on the powerclean so i'll say 205-215. I know some will say "the only person you need to comete with is yourself" but for me, i know i'll strive harder if i'm out to beat my friend!

dominate77
12-08-07, 7:54 pm
Squats
285 9x3
295 1x3
315 1x3 (PR)
335 1x2 (PR)
365 1x0

FUCK YEAH!!! felt great today, was only scheduled to do 10x3 but curiosity got the best of me. Resting from squatting until wednesday when i'm going to go for a as close to a max as i can in body D, than again on thursday.

i also did shoulders today because i didn't have to go to work

barbell overhead press
3x9,5,3

dumbbell press
4x10,6,10,10

lat raise
4x10, bump 5 pounds for 10 reps, go back to beggining weight for 10 more reps=1 set

front raise
3x10

rear delt raise
4x10-12

shrugs
4x10

Pizzalamp
12-08-07, 8:49 pm
Squats
285 9x3
295 1x3
315 1x3 (PR)
335 1x2 (PR)
365 1x0

FUCK YEAH!!! felt great today, was only scheduled to do 10x3 but curiosity got the best of me. Resting from squatting until wednesday when i'm going to go for a as close to a max as i can in body D, than again on thursday.

i also did shoulders today because i didn't have to go to work

barbell overhead press
3x9,5,3

dumbbell press
4x10,6,10,10

lat raise
4x10, bump 5 pounds for 10 reps, go back to beggining weight for 10 more reps=1 set

front raise
3x10

rear delt raise
4x10-12

shrugs
4x10
great job on ya squats man those are some very respectable numbers
solid delt workout as well keep it up

dominate77
12-08-07, 9:40 pm
great job on ya squats man those are some very respectable numbers
solid delt workout as well keep it up

thanks pizza, can't wait to see what my final max is when i finish this whole program

dominate77
12-10-07, 6:42 pm
Incline bench
155x8
165x6
175x5
180x4
185x3
190x2

Powerclean
135x8
145x6
155x5
165x4
175x3(PR)
185x2(PR)

felt good hitting those personal records today, my daily calorie intake has been really high since about thanksgiving which is around when i started the squat program and i think it's really helping with getting the heavier weights up. Just had an elk steak with some baked potato's, one of my favorite meals now.

dominate77
12-12-07, 7:53 pm
bench

170x8
175x6
185x5
200x4
215x3
230x1...missed second rep, did a forced rep after help with second

squat

235x8
245x6
255x5
275x4
295x3
315x3

was only supposed to do on my last set but knew i could get one more...my body D teacher was impressed with the gains i made, since i was doing so much less about two weeks ago.

i wont be doing a gym session until saturday when i go for a max on squat. going to get one day off completely from lifting. i'm really looking forward to the upcoming two week break, i'll finally be able to do a chest session like i used to do and i'll be using more of a bodybuilding split

chest
back
shoulders
off
arms
legs (only the lifts allowed by smolov, no squats)
off

or i may just take off days as needed, either way i can't wait!

it was strange, i came home from school, ate, came on here to log on to the computer and my back ground is now the animal logo instead of the normal brian urlacher! i didn't change it so i don't know who did, i was really surprised

Pizzalamp
12-12-07, 8:18 pm
bench

170x8
175x6
185x5
200x4
215x3
230x1...missed second rep, did a forced rep after help with second

squat

235x8
245x6
255x5
275x4
295x3
315x3

was only supposed to do on my last set but knew i could get one more...my body D teacher was impressed with the gains i made, since i was doing so much less about two weeks ago.

i wont be doing a gym session until saturday when i go for a max on squat. going to get one day off completely from lifting. i'm really looking forward to the upcoming two week break, i'll finally be able to do a chest session like i used to do and i'll be using more of a bodybuilding split

chest
back
shoulders
off
arms
legs (only the lifts allowed by smolov, no squats)
off

or i may just take off days as needed, either way i can't wait!

it was strange, i came home from school, ate, came on here to log on to the computer and my back ground is now the animal logo instead of the normal brian urlacher! i didn't change it so i don't know who did, i was really surprised
your body will thank u for that day off
thats weird bout the logo

dominate77
12-12-07, 9:50 pm
your body will thank u for that day off
thats weird bout the logo

just figured out, my brother did it, said he liked it lol

yeah, i really can't wait to max though, curiosity is going to kill me before saturday

dominate77
12-14-07, 7:35 pm
powerclean

135x8
145x6
160x5
175x4 (PR)
185x2...missed 3rd rep
190x0

incline bench

165x8
170x6
175x4 missed 5
175x3 missed 4th
ran out of time so i did my final set of 2 with 185

after lifting we played a game called "king of the pit" on the wresteling mats. all the guys get in the circle and the last one inside wins...3 rounds of that, funnest game i've ever played in a P.E. class

really shitty weak day!!! maybe i started too heavy? only had one partner today so maybe my rest intervals weren't long enough? not sure but it was a weak day for incline hoping that never happens again...reflecting back on it, powercleaning wasn't too bad, i just went heavier than i'd ever gone a week after getting a PR....wasn't ready for the 190 yet i guess...i'll be going for a squat max tommorow

Pizzalamp
12-14-07, 8:21 pm
powerclean

135x8
145x6
160x5
175x4 (PR)
185x2...missed 3rd rep
190x0

incline bench

165x8
170x6
175x4 missed 5
175x3 missed 4th
ran out of time so i did my final set of 2 with 185

after lifting we played a game called "king of the pit" on the wresteling mats. all the guys get in the circle and the last one inside wins...3 rounds of that, funnest game i've ever played in a P.E. class

really shitty weak day!!! maybe i started too heavy? only had one partner today so maybe my rest intervals weren't long enough? not sure but it was a weak day for incline hoping that never happens again...reflecting back on it, powercleaning wasn't too bad, i just went heavier than i'd ever gone a week after getting a PR....wasn't ready for the 190 yet i guess...i'll be going for a squat max tommorow

dont forget those power cleans really can drain u so maybe thats why u were weak
make sure youre getting enough rest if u feel yourself getting weaker in the gym
pe class sounded cool i miss those days of gym

dominate77
12-15-07, 9:58 pm
dont forget those power cleans really can drain u so maybe thats why u were weak
make sure youre getting enough rest if u feel yourself getting weaker in the gym
pe class sounded cool i miss those days of gym

yeah those powercleans do take a lot out of me, hope thats all it was

dominate77
12-15-07, 10:01 pm
damn...wasn't so impressed...thought i would hit a lot more...

345x1

tried to go heavier a few different times and almost got 350 but didn't....hoping to get 365+ when done with this program

Pizzalamp
12-16-07, 7:13 pm
damn...wasn't so impressed...thought i would hit a lot more...

345x1

tried to go heavier a few different times and almost got 350 but didn't....hoping to get 365+ when done with this program

345 x 1 is no joke man

dominate77
12-16-07, 7:30 pm
345 x 1 is no joke man

thanks bro

hows it going for you lately anyways

Pizzalamp
12-16-07, 7:33 pm
thanks bro

hows it going for you lately anyways

things are good
brooklyn was a blast but i feel it may be time for a rest from training
im gonna train this week but then rest christmas week

dominate77
12-16-07, 10:02 pm
things are good
brooklyn was a blast but i feel it may be time for a rest from training
im gonna train this week but then rest christmas week

your lucky you get can go to so many of those abc workouts!

yeah thats a good time to take off anyways, the rest will do you good

dominate77
12-17-07, 6:28 pm
Chest

Incline dumbbell press
65x14
70x12
75x9
80x6
85x4, 5 with spot

flat dumbbell presses

70x12
75x10
80x6
70x8
70x8

incline barbell press

155x5
145x6
145x6
145x5
135x10 i think it was

decline barbell press
185x7
185x8

flat dumbbell flyes
3x12

came back to the incline dumbbells
ran the rack down from the 50's to the 20's
than immediately went to the cables and did 50 reps...really good pump

abbs

cardio for 20 minutes


ahhh i love the higher volume chest workouts...my weights for barbell presses were nothing though haha...haven't started a workout with dumbbells since before football started, great way to start though

back tommorow depending on how my low back feels

Pizzalamp
12-17-07, 6:31 pm
Chest

Incline dumbbell press
65x14
70x12
75x9
80x6
85x4, 5 with spot

flat dumbbell presses

70x12
75x10
80x6
70x8
70x8

incline barbell press

155x5
145x6
145x6
145x5
135x10 i think it was

decline barbell press
185x7
185x8

flat dumbbell flyes
3x12

came back to the incline dumbbells
ran the rack down from the 50's to the 20's
than immediately went to the cables and did 50 reps...really good pump

abbs

cardio for 20 minutes


ahhh i love the higher volume chest workouts...my weights for barbell presses were nothing though haha...haven't started a workout with dumbbells since before football started, great way to start though

back tommorow depending on how my low back feels
wow thats an impressive workout
really impressive on those down the rack inclines
get some rest u earned it!!

dominate77
12-17-07, 6:39 pm
wow thats an impressive workout
really impressive on those down the rack inclines
get some rest u earned it!!

thanks bro, i've missed doing dumbbell work, it's going to be tough not to over do it while i can.
going to eat like a beast this whole winter break

dominate77
12-18-07, 8:10 pm
BACK

pullups (medium width grip)
5x10,9,8,8,6

dumbbell rows
90x10
90x10
95x10
100x10
100x10
100x10
95x10

wide grip lat bar pulldowns supersetted with close grip seated cable rows
4x10

deadlift
225x12
245x10
265x10
275x8
at this point my grip started slipping so i got some straps
285x8 (PR)
295x7 or 8 (i don't remember exact reps for this set)(PR)
315x5 (PR)

abbs afterwards

good workout, wasn't planning on going heavy on deadlifts because i haven't deadlifted for months and i didn't know how my low back would respond but it gave no signs of pain or weakness...i was stoked to get 315, i'd tried it before and couldn't even get it off the ground....i think the squat's i've been doing have contributed to all these recent PR's....i guess thats why they're the king of movements

i'm not sure if i'll take tommorow off or go ahead and do shoulders...i want to powerclean but i don't know if i'll be able to if my low back is sore

dominate77
12-18-07, 8:27 pm
here was my greatest motivation for today

http://www.youtube.com/watch?v=UFbiv6jdUlM

he played an awesome game last night, i love seeing him intercept the ball, he's a beast

dominate77
12-19-07, 12:44 pm
i think i'll take today as one of my off days of the week. shoulders tomorrow. hopefully a little less sore by than

dominate77
12-20-07, 8:13 pm
SHOULDERS

dumbbell shoulder press

60x10
65x10
70x10
75x6
80x3 (i think) + 3 forced reps
65x10
65x10
65x10
50x19

barbell shoulder press
4x12,10,6,6 don't remember the weights used

upright rows
4x12,10,10,8

lateral raise
4 sets of 10 reps with 20, 10 reps with 25, than drop back down to 20 for 10 more reps

seated front raise
4x10

barbell shoulder shrugs
225x10
225x10
225x10
225x10
315x5 or 6

dumbbell shrugs
3x10 with a pause at the top of each rep

felt great, i'm going to be doing a lot of high volume presses from now on for shoulders, my shoulders are probably my least developed body part. the way i do lat rasises has really really helped them though...

i would have done powercleans today but my back was still sore as fuck from tuesday..
and i'm wondering, do powercleans have a better place in a back routine or shoulder routine?
or maybe legs even?

Pizzalamp
12-20-07, 8:16 pm
SHOULDERS

dumbbell shoulder press

60x10
65x10
70x10
75x6
80x3 (i think) + 3 forced reps
65x10
65x10
65x10
50x19

barbell shoulder press
4x12,10,6,6 don't remember the weights used

upright rows
4x12,10,10,8

lateral raise
4 sets of 10 reps with 20, 10 reps with 25, than drop back down to 20 for 10 more reps

seated front raise
4x10

barbell shoulder shrugs
225x10
225x10
225x10
225x10
315x5 or 6

dumbbell shrugs
3x10 with a pause at the top of each rep

felt great, i'm going to be doing a lot of high volume presses from now on for shoulders, my shoulders are probably my least developed body part. the way i do lat rasises has really really helped them though...

i would have done powercleans today but my back was still sore as fuck from tuesday..
and i'm wondering, do powercleans have a better place in a back routine or shoulder routine?
or maybe legs even?

damn thats a crazy workout w/ all those presses ya delts must have been super sore
powercleans really work your shoulders and upper back real hard but id do them on shoulder day

dominate77
12-20-07, 8:22 pm
damn thats a crazy workout w/ all those presses ya delts must have been super sore
powercleans really work your shoulders and upper back real hard but id do them on shoulder day

yeah, those dumbbell presses are my favorite shoulder movement and my friend insisted we go to barbell afterwards

yeah, that makes since, i guess i'll just keep a day between back and shoulders as an off day so i can give 100 percent on powercleans

i was thinking of adding some dumbbell snatches in my next routine shoulder routine, i used to do those, loved them

Big Wides
12-20-07, 10:42 pm
i would leave the cleans on your shoulder day, if you threw them in on your back day, along with all of the other CNS taxing compounds you would not be able to do anything. the reason why you feel it in your upper back is because the cleans work the traps and the small muscles in your shoulder blades......it is a normal feeling to have it, but they will make you wider and thicker up top

dominate77
12-20-07, 10:49 pm
i would leave the cleans on your shoulder day, if you threw them in on your back day, along with all of the other CNS taxing compounds you would not be able to do anything. the reason why you feel it in your upper back is because the cleans work the traps and the small muscles in your shoulder blades......it is a normal feeling to have it, but they will make you wider and thicker up top

yeah now that i think of it, i wouldn't be able to get a good cleans session in if i did it along with deadlift and all those rows

thanks for stopping by big wides

dominate77
12-21-07, 8:05 pm
Triceps

closegrip benchpress

135x10
145x10
155x10
165x8
175x4-5

skull crushers

65x10
65x10
75x4 or something around that
65x6-7

bench dips
1x10 with a plate
1x10 with a plate, then immediately adding another plate for like 4 reps
1x6 (or something around that) with 2 plates

tricep cable pushdown
3x10
1x50

LEGS

leg press

1 plate (on each side for all of these)x10
2 platesx10
3 platesx10
4 platesx10
5 platesx10
6 platesx10
7 platesx3

box jumps

3 sets, for each set i jumped onto box holding 12 pound medicine ball for 30 seconds

hamstring curl
3x10

romanian deadlift
2x10


abbs


cardio for 20 min

i didn't do biceps today because they're still really sore from my backwork out for some reason.

those box jumps are alot more difficult than i thought they would be. for every leg movement, it was all about being explosive.

i'm looking forward to squatting when this two week break from not squatting is over. it feels like i haven't squatted in a really long time for some reason

the rest of the is weekend off, back at it on monday

Pizzalamp
12-21-07, 8:16 pm
Triceps

closegrip benchpress

135x10
145x10
155x10
165x8
175x4-5

skull crushers

65x10
65x10
75x4 or something around that
65x6-7

bench dips
1x10 with a plate
1x10 with a plate, then immediately adding another plate for like 4 reps
1x6 (or something around that) with 2 plates

tricep cable pushdown
3x10
1x50

LEGS

leg press

1 plate (on each side for all of these)x10
2 platesx10
3 platesx10
4 platesx10
5 platesx10
6 platesx10
7 platesx3

box jumps

3 sets, for each set i jumped onto box holding 12 pound medicine ball for 30 seconds

hamstring curl
3x10

romanian deadlift
2x10


abbs


cardio for 20 min

i didn't do biceps today because they're still really sore from my backwork out for some reason.

those box jumps are alot more difficult than i thought they would be. for every leg movement, it was all about being explosive.

i'm looking forward to squatting when this two week break from not squatting is over. it feels like i haven't squatted in a really long time for some reason

the rest of the is weekend off, back at it on monday

woah!!!! intense workout
those weighted box jumps are sick and at the end of everyhting
awesome bro!!

dominate77
12-21-07, 8:21 pm
woah!!!! intense workout
those weighted box jumps are sick and at the end of everyhting
awesome bro!!

yeah i think i'm going to keep them rotating in my routine even after i'm done with smolov, first time i've tried them and i do like em

thanks for stopping by pizza

Pizzalamp
12-22-07, 9:03 pm
yeah i think i'm going to keep them rotating in my routine even after i'm done with smolov, first time i've tried them and i do like em

thanks for stopping by pizza

have a great xmas bro

dominate77
12-22-07, 11:35 pm
have a great xmas bro

thanks bro you too, go fuckin nuts during the day you can eat what ever you want

dominate77
12-24-07, 7:57 pm
BACK

pullups (medium grip)
5x8-10

barbell rows (used an under hand grip for the first time in over a year)
4-5x10, 8 on last set, increased weight by 10 pounds every set

lat bar pulldowns (used a different bar attatchment, my fingers were facing towards me versus going away from me)
3-4x10

cable rows
3x10

db rows
5x10 with 95 pounds

deadlifts
225x15
275x8 i think it was
315x3

didn't have much time today, the gym closed at 4 because of christmas eve but i got in and did as much as i could with the time...was going to do biceps until i found out that the gym was closing early

today was supposed to be a chest day but my triceps still haven't recovered from my friday thrashing..my recovery seems to be shittier than it used to be. i think has to do with getting stronger and being able to use the heavier weights maybe.

i've decided it's time for a differen't split. mainly because of my recovery time
i'll start pairing biceps with back and triceps with either shoulders or chest, haven't decided yet but probably shoulders

dominate77
12-25-07, 5:23 pm
CHEST

barbell incline

165x10
165x9
175x7
175x7

flat bench

185x8
185x6 or 7 dont remember
180x8

incline db

4x6-10

flat db
2x5

hammer strength incline press
4x12,12,10,10

smith machine incline press
loaded the bar up with 3 10's and 3 5's and repped out as many times as i could, then took of either a 10 or 5 each time until i stripped the bar completely.

abbs

cardio (read my animals owner manual that came in the mail while doing cardio)

nothing great today, i was weaker than hell on my lifts it seemed like. first time in almost a year using a machine on a chest day and first time ever using the smith machine in a chest workout. I used to think it was pointless but i gave it it's fair chance (pizzalamp you're actually the one that inspired me to try it out after seeing the crazy workouts you've done in the past with it) now i know it definitely has it's place, i think i'll continue to use it for burnouts and strep sets like that everyone once in a while, great pump.

this sounds dumb but i'm getting concerned about cholesterol in eggs and shit like that right now. i don't even eat half as many eggs as a lot of people on here (4-5 a day) but i'm still worrying i'm thinking about getting my blood checked or whatever to see what it is and stuff, throwing the yolks away doesn't seem like an option to me when i'm looking to eat every gram of protein i can

merry christmas to everyone

Pizzalamp
12-25-07, 8:18 pm
CHEST

barbell incline

165x10
165x9
175x7
175x7

flat bench

185x8
185x6 or 7 dont remember
180x8

incline db

4x6-10

flat db
2x5

hammer strength incline press
4x12,12,10,10

smith machine incline press
loaded the bar up with 3 10's and 3 5's and repped out as many times as i could, then took of either a 10 or 5 each time until i stripped the bar completely.

abbs

cardio (read my animals owner manual that came in the mail while doing cardio)

nothing great today, i was weaker than hell on my lifts it seemed like. first time in almost a year using a machine on a chest day and first time ever using the smith machine in a chest workout. I used to think it was pointless but i gave it it's fair chance (pizzalamp you're actually the one that inspired me to try it out after seeing the crazy workouts you've done in the past with it) now i know it definitely has it's place, i think i'll continue to use it for burnouts and strep sets like that everyone once in a while, great pump.

this sounds dumb but i'm getting concerned about cholesterol in eggs and shit like that right now. i don't even eat half as many eggs as a lot of people on here (4-5 a day) but i'm still worrying i'm thinking about getting my blood checked or whatever to see what it is and stuff, throwing the yolks away doesn't seem like an option to me when i'm looking to eat every gram of protein i can

merry christmas to everyone

hey bro
hope ya xmas was fun
chest looked like an intense workout-u were really hitting that upper chest NICE
yeah i really like the smith machine because i can really focus on the weight
but then theres some weeks where ill do free weights-im always trying to switch it up

i understand about the eggs-try and get the omega 3 eggs theyre pretty good quality
never hurts to get the blood checked-its pretty smart to do
i feel as long as u dont have any cholestoral problems u can eat the yolks

dominate77
12-25-07, 10:41 pm
hey bro
hope ya xmas was fun
chest looked like an intense workout-u were really hitting that upper chest NICE
yeah i really like the smith machine because i can really focus on the weight
but then theres some weeks where ill do free weights-im always trying to switch it up

i understand about the eggs-try and get the omega 3 eggs theyre pretty good quality
never hurts to get the blood checked-its pretty smart to do
i feel as long as u dont have any cholestoral problems u can eat the yolks

i had a great xmas bro, couldn't have been better! how was yours? you get to eat a lot?

yeah i'm trying to bring my upper chest up more, hammering it with that drop set hopefully sparked a little growth

do you know how much that would cost? i've never had anything like that done before

Pizzalamp
12-25-07, 10:44 pm
i had a great xmas bro, couldn't have been better! how was yours? you get to eat a lot?

yeah i'm trying to bring my upper chest up more, hammering it with that drop set hopefully sparked a little growth

do you know how much that would cost? i've never had anything like that done before

My day was good wanted to eat more but the damn grocery is closed

ive got insurance and i didnt have to pay anything at my doctor
i just feel its a good idea to get blood work done i always like to make sure my insides are doing good

dominate77
12-25-07, 11:37 pm
My day was good wanted to eat more but the damn grocery is closed

ive got insurance and i didnt have to pay anything at my doctor
i just feel its a good idea to get blood work done i always like to make sure my insides are doing good

safeway and rosouars were closed here, but you live in a city and they closed?? that surprises me

oh really? i'll ask my mom or dad to look into that for me than

Pizzalamp
12-25-07, 11:44 pm
safeway and rosouars were closed here, but you live in a city and they closed?? that surprises me

oh really? i'll ask my mom or dad to look into that for me than

yeah everything shut down around here
i should have stocked up yesterday

good luck with the blood work im sure youll be able to get it taken
keep me posted

dominate77
12-25-07, 11:49 pm
yeah everything shut down around here
i should have stocked up yesterday

good luck with the blood work im sure youll be able to get it taken
keep me posted

will do!

dominate77
12-27-07, 9:06 pm
SHOULDERS

dumbbell presses

60x12
65x10
70x8
75x6
80x5
85x3 (pr)
65x8
60x8

powerclean

185x5 (pr)
190x4 (pr)
195x2 (pr)
200x1 (pr)
205x0

1 arm db snatches

55x10
75x5
80x5

lat raises
4x12

rear delt raises
5x10-15

bb front delt raises
4x10

shrugs
3x10

smith machine overhead presses
loaded the bar up with 10's, 5's, and 2 1/2's and did a strip set like i did for chest

good day today, got a few PR's and made up for my shitty chest day

the next few workouts i do i think i'll model like my body D workouts since school starts up next week, reason being that if i destroy my chest on monday theres no way i'll be able to do bench or incline the day i get back.

squatting starts back up next week
4x

Pizzalamp
12-27-07, 9:08 pm
SHOULDERS

dumbbell presses

60x12
65x10
70x8
75x6
80x5
85x3 (pr)
65x8
60x8

powerclean

185x5 (pr)
190x4 (pr)
195x2 (pr)
200x1 (pr)
205x0

1 arm db snatches

55x10
75x5
80x5

lat raises
4x12

rear delt raises
5x10-15

bb front delt raises
4x10

shrugs
3x10

smith machine overhead presses
loaded the bar up with 10's, 5's, and 2 1/2's and did a strip set like i did for chest

good day today, got a few PR's and made up for my shitty chest day

the next few workouts i do i think i'll model like my body D workouts since school starts up next week, reason being that if i destroy my chest on monday theres no way i'll be able to do bench or incline the day i get back.

squatting starts back up next week
4x

damn man youre killing those power cleans!!!! and u got a pr on the dumbell press as well
way to go!

dominate77
12-27-07, 9:10 pm
damn man youre killing those power cleans!!!! and u got a pr on the dumbell press as well
way to go!

thanks bro, i think i could nail 205 fresh

Pizzalamp
12-29-07, 12:01 am
thanks bro, i think i could nail 205 fresh

NICE

Pizzalamp
12-29-07, 7:13 pm
hey whats up bro
how are things going?

dominate77
12-30-07, 7:19 pm
entered the second phase of smolov

Squat

225x3
260x5
295x3x4
295x5

wow the weights feel a lot heavier when you haven't squatted for that long lol

Bench

215X3
225X3
235X1
225X2
215X3
215X3
215X2
135X25

cardio 20 min

decided to play around with the lower reps for the first time in 2 weeks for bench, modeled my workout after my body D program since i'll be back at that on thursday.

dominate77
12-30-07, 7:21 pm
hey whats up bro
how are things going?

sup pizza, things are going pretty good, i'm eating to gain right now and i think i'm around 204 which is great to me since my goal by the end of the school year was 210 so i'm pretty happy

what about you bro

Pizzalamp
12-30-07, 7:50 pm
sup pizza, things are going pretty good, i'm eating to gain right now and i think i'm around 204 which is great to me since my goal by the end of the school year was 210 so i'm pretty happy

what about you bro

thats awesome man good job w/ th bulk so far
im pretty good ready for 07 to be over

dominate77
12-31-07, 8:42 pm
didn't know the gym closed at 4 today so i had an hour and 5 min to workout, got it done though

Back

pullups
4x6-10

db rows
90x10
90x10
95x10
95x8
90x10
95x10

TRI SET (with lat bar pulldowns, closegrip pulldowns, seated cable rows)
3x8-10

BB rows
3x10

went over to smith machine and tried did a strip set like i've been doing for chest and shoulders

BICEPS

barbell curl
5x8-12

db curl
3x10

seated machine curl
1x50 for a burn out

rests between sets were short as hell today because of lack of time but surprisingly i got everything done and i don't feel like i have anything left in me so it was a good workout

I'm really impressed with the smolov program, man my legs have gotten bigger in the month that i was only squatting than in the entire year i've been training legs! thats why i've decided whenever the time is that i don't have a Body D class (may be as long as during summer) that i'm going to do more of a power lifting type split and start focusing more on getting stronger, which i know will lead to gains in size for sure. but i'll continue to train muscles and not movements.

Pizzalamp
12-31-07, 9:17 pm
didn't know the gym closed at 4 today so i had an hour and 5 min to workout, got it done though

Back

pullups
4x6-10

db rows
90x10
90x10
95x10
95x8
90x10
95x10

TRI SET (with lat bar pulldowns, closegrip pulldowns, seated cable rows)
3x8-10

BB rows
3x10

went over to smith machine and tried did a strip set like i've been doing for chest and shoulders

BICEPS

barbell curl
5x8-12

db curl
3x10

seated machine curl
1x50 for a burn out

rests between sets were short as hell today because of lack of time but surprisingly i got everything done and i don't feel like i have anything left in me so it was a good workout

I'm really impressed with the smolov program, man my legs have gotten bigger in the month that i was only squatting than in the entire year i've been training legs! thats why i've decided whenever the time is that i don't have a Body D class (may be as long as during summer) that i'm going to do more of a power lifting type split and start focusing more on getting stronger, which i know will lead to gains in size for sure. but i'll continue to train muscles and not movements.

good job as always man
that 50 rep set is impressive

dominate77
01-01-08, 6:02 pm
SHOULDERS

bb overhead press
135x10
145x9
155x5
160x4
165x2
135x10

db overhead press
60x10
70x8
75x6

rear delt raise
5x10-15

lat raises
4x10

front raises
4x12

reverse peck deck rear delt raises
3x10

shrugs
5x10

abs

i'm going to have to come up with some sort of split so i don't neglect any body part while i'm doing my body D workouts.. i'll post that later today if i can think of a good one

dominate77
01-01-08, 6:03 pm
good job as always man
that 50 rep set is impressive

thanks bro happy new year

dominate77
01-02-08, 10:50 pm
squat

205x3
240x3
275x4
315x4 (PR) was only supposed to do 3 but my friend yelled for more
295x5
295x5

good mornings
3x10

abbs

cardio for 15 min

i was i glad got through it all, i only got 5 or 6 hours of sleep last night because i haven't been used trying to go to sleep so early, first time with the good mornings in a year

powercleans and incline tommorrow morning

Pizzalamp
01-02-08, 10:59 pm
squat

205x3
240x3
275x4
315x4 (PR) was only supposed to do 3 but my friend yelled for more
295x5
295x5

good mornings
3x10

abbs

cardio for 15 min

i was i glad got through it all, i only got 5 or 6 hours of sleep last night because i haven't been used trying to go to sleep so early, first time with the good mornings in a year

powercleans and incline tommorrow morning
way to go on the squat!!!!!

dominate77
01-02-08, 11:07 pm
way to go on the squat!!!!!

thanks man, i'm looking at the ahead workouts and so many of them have me working with 315, i'm really looking forward to the next few weeks

dominate77
01-03-08, 7:58 pm
incline bench

145x5
155x5
155x5
175x5
185x5 (think thats a PR but not positive)

powerclean

145x5
155x5
155x5
165x5
185x5

glad to get it all done today since there was a 2 hour delay
my powerclean is finally starting to come up to where my incline is so i'm pretty happy about that

well today is my last day being 15, so i'm going to list all my current stats and what i weighed doing them

age:15
weight: 204-208 (208 last night but not sure if thats a stable weight)
body fat: i'll see if my friend will do that for me saturday
PR's
bench: 240 @ 191
squat: 345 @ 200ish
powerclean: 200 @204
incline: 210 @191
deadlift: 315x5 @200ish
db overhead press: 85x3 @200ish

my new goals before i turn 17 are:

bench: 315+
squat:405+
powerclean:240+
weight: 215+

again, my bench and squat goals are both based slightely higher on what my friend did before his sophmore year was over and so i want to acomplish those before the school year ends

tomorrow will probably be off, squats and triceps on saturday unless i decide to go tomorrow

Pizzalamp
01-03-08, 8:35 pm
incline bench

145x5
155x5
155x5
175x5
185x5 (think thats a PR but not positive)

powerclean

145x5
155x5
155x5
165x5
185x5

glad to get it all done today since there was a 2 hour delay
my powerclean is finally starting to come up to where my incline is so i'm pretty happy about that

well today is my last day being 15, so i'm going to list all my current stats and what i weighed doing them

age:15
weight: 204-208 (208 last night but not sure if thats a stable weight)
body fat: i'll see if my friend will do that for me saturday
PR's
bench: 240 @ 191
squat: 345 @ 200ish
powerclean: 200 @204
incline: 210 @191
deadlift: 315x5 @200ish
db overhead press: 85x3 @200ish

my new goals before i turn 17 are:

bench: 315+
squat:405+
powerclean:240+
weight: 215+

again, my bench and squat goals are both based slightely higher on what my friend did before his sophmore year was over and so i want to acomplish those before the school year ends

tomorrow will probably be off, squats and triceps on saturday unless i decide to go tomorrow

doing good bro def doing good
youre getting solid numbers on ya incline keep it up!

dominate77
01-03-08, 8:43 pm
doing good bro def doing good
youre getting solid numbers on ya incline keep it up!

thanks for the words of encouragement pizza

Big Wides
01-04-08, 9:17 am
those cleans are looking damn good, they are a tricky exercise to get used to however once you get a feel for them your weights will increase......i myself whenever i clean am always looking for some way to get them better......keep lifting strong bro

dominate77
01-04-08, 6:43 pm
those cleans are looking damn good, they are a tricky exercise to get used to however once you get a feel for them your weights will increase......i myself whenever i clean am always looking for some way to get them better......keep lifting strong bro

thanks wides, i actually look forward to them now

Pizzalamp
01-04-08, 8:05 pm
whats up bro
u doing anything this weekend??

dominate77
01-04-08, 9:09 pm
whats up bro
u doing anything this weekend??

nothing really comes to mind bro, i'm going out later tonight with my girlfriend and she might come over to have cake with my family for my birthday but other than tonight nothing..
what about you bro? you up to anything this weekend?

dominate77
01-05-08, 10:20 pm
Squats

225x4
255x4
275 for 5x4

hyper extension
2x10
1x10 25 lb plate
1x10 45 lb plate

leg extension
3x10

cardio 30 min

i watched my friend wrestle some nationally ranked kid at 215 pounds, my friend lost but it was a sick match

Pizzalamp
01-05-08, 10:23 pm
nothing really comes to mind bro, i'm going out later tonight with my girlfriend and she might come over to have cake with my family for my birthday but other than tonight nothing..
what about you bro? you up to anything this weekend?

dunno if i already did but wanna wish u a happy birthday
hope u had a fun night

im gonna be working a lot this weekend then seeing some friends who are home from college

dominate77
01-05-08, 11:07 pm
dunno if i already did but wanna wish u a happy birthday
hope u had a fun night

im gonna be working a lot this weekend then seeing some friends who are home from college

thanks bro, it was fun

that's good, hope you have enough time to hang out with them when you get the work out of the way

Pizzalamp
01-05-08, 11:08 pm
thanks bro, it was fun

that's good, hope you have enough time to hang out with them when you get the work out of the way

yeah everything worked out good so far thanks!
thats good u had fun

dominate77
01-07-08, 6:49 pm
Squat

240x5
260x5
260x5
275x5
295x5

Bench

185x5
195x5
195x5
205x5
210x3 + 2 forced reps

had time to get to an auxillary lift today

Incline dumbbell bench
67 1/2x8
67 1/2x6
67 1/2x7

weird increments for the dumbbells in my opinion lol.
today this guy didn't have a group so i left my normal lifting group and worked out with him and we got it all done really fast since there was only two of us and he was a senior so we didn't have to change the weights as much we normally do.
last set on squat was hard as fuck because of the super short rests, almost didn't think i would get my last rep.
back/biceps tomorrow

Pizzalamp
01-07-08, 11:30 pm
Squat

240x5
260x5
260x5
275x5
295x5

Bench

185x5
195x5
195x5
205x5
210x3 + 2 forced reps

had time to get to an auxillary lift today

Incline dumbbell bench
67 1/2x8
67 1/2x6
67 1/2x7

weird increments for the dumbbells in my opinion lol.
today this guy didn't have a group so i left my normal lifting group and worked out with him and we got it all done really fast since there was only two of us and he was a senior so we didn't have to change the weights as much we normally do.
last set on squat was hard as fuck because of the super short rests, almost didn't think i would get my last rep.
back/biceps tomorrow

looking solid
yeah whats up w/ the dumbells lol

dominate77
01-07-08, 11:56 pm
looking solid
yeah whats up w/ the dumbells lol

thanks pizza, fridays workout is going to be hard as hell looking at the numbers

dominate77
01-08-08, 4:29 pm
school was canceled, hit it early

BACK

pullups
6x6-10

barbell rows
6x10-12

t-bar rows
3x10

db rows
3x10

assisted pullups supersetted with lat bar pulldowns
3x10

biceps

barbell curl
5x10

standing bent over curl
3x10

machine preacher curl
1x50

forearms

abbs

shit load of snow here at my house, hopefully school will get canceled again tomorrow, if not i'll be hitting the gym to do squats after my body D session of powercleans/incline

dominate77
01-09-08, 9:04 pm
Incline Bench

145x5
155x5
165x5
175x5
185x8 (PR)

Powerclean

145x5
155x5
155x5
165x5
185x5

had to go to the gym to get my squat session in

Squat

225x3
260x3
295x3
315x3
315x3
315x3 (my friend helped me get my last rep by supporting my core)
330x3 (friend helped me get two by supporting my core)

today was the first time i missed what i was supposed to get for squats so i was kind of pissed off about it, the progression in weights just keeps getting crazier, i hope i can keep up, and i'm really hoping i don't over train, one more squat session this week

everything went well in body D though, got a PR on the incline

dominate77
01-11-08, 6:34 pm
squat

260x5
295x3
315x3
320x3

bench

185x5
205x3
215x3
225x3 tried for 4th but missed

t-bar row
3x10-12

did abbs at end of class

we changed up our workouts today, i love these lower reps

our weight room coach decided to start a speed/coordination program after school every tuesday and thursday and i'll be going to every session. gotta get faster too, i'm pretty bad at running actually, i tend to run on my heels in stead of the balls of my feet so hopefully this will help me out

Pizzalamp
01-12-08, 12:40 am
squat

260x5
295x3
315x3
320x3

bench

185x5
205x3
215x3
225x3 tried for 4th but missed

t-bar row
3x10-12

did abbs at end of class

we changed up our workouts today, i love these lower reps

our weight room coach decided to start a speed/coordination program after school every tuesday and thursday and i'll be going to every session. gotta get faster too, i'm pretty bad at running actually, i tend to run on my heels in stead of the balls of my feet so hopefully this will help me out

Looking good bro
running is great remember dont squeeze ya fists when running keep everything flowing

dominate77
01-12-08, 3:11 am
Looking good bro
running is great remember dont squeeze ya fists when running keep everything flowing

hopefully these sessions will help me out, if it does all i'd have to do is learn how to read plays well and i might try linebacker haha, but i'm kind of leaning towards DE

did you play football in high school pizza?

dominate77
01-12-08, 6:21 pm
Shoulders

overhead bb press

135x10
185x1 (pr) + 2 forced reps
165x6
155x7
135x18 (pr)

snatch

135x3
135x3
135x3
135x3
135x3

side laterals
5x6-8

front raise
3x10

rear delt raise
4x10

shrugs
5x10

Triceps

skull crushers
4x10

kickback
4x10

waved bar pushdown
3x10
1x6

cardio for 15 min

first time ever doing the barbell version of the snatch so i'm mostly trying to get the form right before i use heavier weights...does anyone know if your supposed to have any bend in your elbows while throwing it up to catch?

Pizzalamp
01-12-08, 8:24 pm
hopefully these sessions will help me out, if it does all i'd have to do is learn how to read plays well and i might try linebacker haha, but i'm kind of leaning towards DE

did you play football in high school pizza?
no not football-i did track in schooland kickboxing outside school
then when i got in the marines i became an expert on running whether i liked it or not lol


Shoulders

overhead bb press

135x10
185x1 (pr) + 2 forced reps
165x6
155x7
135x18 (pr)

snatch

135x3
135x3
135x3
135x3
135x3

side laterals
5x6-8

front raise
3x10

rear delt raise
4x10

shrugs
5x10

Triceps

skull crushers
4x10

kickback
4x10

waved bar pushdown
3x10
1x6

cardio for 15 min

first time ever doing the barbell version of the snatch so i'm mostly trying to get the form right before i use heavier weights...does anyone know if your supposed to have any bend in your elbows while throwing it up to catch?
great job man-nice workout u did
im not sure about ya question you should prob ask big wides

mcbeast
01-12-08, 8:41 pm
whatsup bro? nice to see someone else throwin in the olympic lifts.I noticed you want to get your powerclean up.Where is your problem in the motion? I highly suggest a couple sets of heavy ass speed deads sometime during the weak.

i powerclean,i enjoy it for the most part,but i usually do a jerk too.Clean and press? thats what i call it lol.Also,you should try to get some close grip benches in,theyre a great assistant move.Best of luck,feel free to ask me anything

dominate77
01-12-08, 10:07 pm
no not football-i did track in schooland kickboxing outside school
then when i got in the marines i became an expert on running whether i liked it or not lol


great job man-nice workout u did
im not sure about ya question you should prob ask big wides

oh i bet! my friend that joined the army and just recently came back from boot camp was telling me all the running they do and said marine core was even tougher


whatsup bro? nice to see someone else throwin in the olympic lifts.I noticed you want to get your powerclean up.Where is your problem in the motion? I highly suggest a couple sets of heavy ass speed deads sometime during the weak.

i powerclean,i enjoy it for the most part,but i usually do a jerk too.Clean and press? thats what i call it lol.Also,you should try to get some close grip benches in,theyre a great assistant move.Best of luck,feel free to ask me anything

I'm not really sure where my problem is right now, i mean i know i catch it pretty high, and everyone says that your weight goes way up if you start pulling under it and squatting it
my form is close to this though: http://www.youtube.com/watch?v=6TlbDQUWs0s
i stopped leaving the ground like this woman does though

speed deads? would that be like a DE type workout? i'll start doing this right after i'm done with the smolov squat program since it says you're not supposed to deadlift during either of the two cycles but i really do enjoy powercleans and snatches so far, i can tell it'll help in football

dominate77
01-14-08, 8:02 pm
squat

205x3
245x3
275x3
315x3
315x3
315x2
305x3
305x2

today was a disappointment to me, i was supposed to get 315x5x5 but that didn't happen...i'm not able to keep up with the weights anymore.
didn't get enough sleep last night, hopefully that was all that was wrong, but it sure seems like i might have gotten all that i can out of the program, and on top of that we're maxing out in body D soon so i'm really contemplating whether i'll continue with the program or not

was also supposed to do back and bi's today, that didn't happen do to lack of energy, so that'll happen either tuesday friday, or saturday

Pizzalamp
01-14-08, 8:26 pm
squat

205x3
245x3
275x3
315x3
315x3
315x2
305x3
305x2

today was a disappointment to me, i was supposed to get 315x5x5 but that didn't happen...i'm not able to keep up with the weights anymore.
didn't get enough sleep last night, hopefully that was all that was wrong, but it sure seems like i might have gotten all that i can out of the program, and on top of that we're maxing out in body D soon so i'm really contemplating whether i'll continue with the program or not

was also supposed to do back and bi's today, that didn't happen do to lack of energy, so that'll happen either tuesday friday, or saturday

hey
always listen to your body everyone is diff maybe your body is telling u to take a break and back off ya never know
get that sleep eat well and see how u feel next time...

dominate77
01-14-08, 9:24 pm
hey
always listen to your body everyone is diff maybe your body is telling u to take a break and back off ya never know
get that sleep eat well and see how u feel next time...

i will, hopefully it was just a lack of sleep thing cause i want to finish this thing
will do bro
and i forgot to say about the cholesterol issue, my mom said she might look into it to see if it would be free or how much a check up would cost but until then i'll just stay heavy with the oatmeal haha

dominate77
01-15-08, 9:57 pm
powerclean

155x5
185x3
195x3
205x3 (PR)

Incline

155x5
185x3
195x3
205x1+ 2 forced reps (almost got second rep)

nothing to complain about, i think i could have gotten 205 3 times had i not done cleans first and i did what i thought was my powerclean max 3 times so i'm pretty happy
we're maxing out on Thursday, so i'll be doing bench/squat, hopefully post some PR's

did speed stuff with coaches after school, sprints and such. I've been asked a ton of times whether i'll try track this year and i don't know what to say. i know i don't want to though lol

dominate77
01-15-08, 10:25 pm
thought i'd post what i ate today. i know it's not perfect but i'm trying to gain and it's working and i've gotta work with whats available

protein shake (went back to sleep cause of delay of school)
4 eggs, 1 cup oatmeal
protein shake after body D
sandwhich, apple, milk
2 peanut butter sandwhiches, 2 servings of peanut butter (light little something before running sprints)
4 eggs 1 cup oatmeal

thats so far, still have to eat dinner which will be steak with some kind of carb
and then before i sleep i always drink a good amount of milk
there'd be another sand which or something in there but foods low right now so i'm doing my best to eat cheap foods like eggs and oatmeal

mcbeast
01-15-08, 10:32 pm
powerclean

155x5
185x3
195x3
205x3 (PR)

Incline

155x5
185x3
195x3
205x1+ 2 forced reps (almost got second rep)

nothing to complain about, i think i could have gotten 205 3 times had i not done cleans first and i did what i thought was my powerclean max 3 times so i'm pretty happy
we're maxing out on Thursday, so i'll be doing bench/squat, hopefully post some PR's

did speed stuff with coaches after school, sprints and such. I've been asked a ton of times whether i'll try track this year and i don't know what to say. i know i don't want to though lol

nice work bro,hell why dont you wanna do track?

dominate77
01-15-08, 10:37 pm
nice work bro,hell why dont you wanna do track?

i dunno, the track coaches want me to try shot putt (spelling?) which wouldn't help me for football or anything, i know sprint running would but i wouldn't make it at that

just seems like 2 hours after school that i could be lifting eating, running, or doing homework...but who knows maybe i'll do it.

Pizzalamp
01-16-08, 12:12 am
i dunno, the track coaches want me to try shot putt (spelling?) which wouldn't help me for football or anything, i know sprint running would but i wouldn't make it at that

just seems like 2 hours after school that i could be lifting eating, running, or doing homework...but who knows maybe i'll do it.

u could prob do it all
im sure the sprinting would be a great addition to your lifting just supplement w/ some aminos before hand
i know u prob hear this all the time from older people but enjoy your high school years bro and enjoy being under 18
lifting will always be with you

peace!

Big Wides
01-16-08, 9:03 am
i dunno, the track coaches want me to try shot putt (spelling?) which wouldn't help me for football or anything, i know sprint running would but i wouldn't make it at that

just seems like 2 hours after school that i could be lifting eating, running, or doing homework...but who knows maybe i'll do it.

hell yeah....shot put is where it is at bro (threw it for 8 years, along with the hammer/weight throw and discus). Being a thrower will help you out tremondously for football, I did both in high school and you reap the benefits on the field. Throwing involves a lot of arm speed, leg drive, hip strength and intensity, which translates nicely into the football field. The training invloves a lot of Plyometric work which helps your footwork, vertical jump, agility.....I can go on and on about it, plus let your coaches know that you need to lift, they shouldnt disagree with you since it will only help your throwing......

but thats just my opionon on the matter

dominate77
01-16-08, 6:27 pm
hell yeah....shot put is where it is at bro (threw it for 8 years, along with the hammer/weight throw and discus). Being a thrower will help you out tremondously for football, I did both in high school and you reap the benefits on the field. Throwing involves a lot of arm speed, leg drive, hip strength and intensity, which translates nicely into the football field. The training invloves a lot of Plyometric work which helps your footwork, vertical jump, agility.....I can go on and on about it, plus let your coaches know that you need to lift, they shouldnt disagree with you since it will only help your throwing......

but thats just my opionon on the matter

really wides? throwing translates to football??? i had no idea, this changes a lot, still gonna think about it...but i also realized that i have body D for a whole semester after this, and during this time i've only been going in between sessions, so i could still go on the weekends to hit back and shoulders

dominate77
01-16-08, 6:29 pm
u could prob do it all
im sure the sprinting would be a great addition to your lifting just supplement w/ some aminos before hand
i know u prob hear this all the time from older people but enjoy your high school years bro and enjoy being under 18
lifting will always be with you

peace!

my friend did say that if you don't do a running event, you don't really even get a workout, all he did was throw i guess....but what wides said put a 180 degree turn on how i thought it wouldn't help me....still gonna think about it..

and do you mean like eaa's? i'm still confused about that, i thought that was already in my protein shakes

Pizzalamp
01-17-08, 10:23 pm
my friend did say that if you don't do a running event, you don't really even get a workout, all he did was throw i guess....but what wides said put a 180 degree turn on how i thought it wouldn't help me....still gonna think about it..

and do you mean like eaa's? i'm still confused about that, i thought that was already in my protein shakes

yeah like some nitro or u could do some bcaa stack before

dominate77
01-18-08, 12:15 am
yeah like some nitro or u could do some bcaa stack before

oh ok i haven't really ever read much about those, i'll look into it when i have a little extra money

dominate77
01-18-08, 12:18 am
max day today

squat

345x1
355x1 (PR)
360x0 (ALMOST GOT IT BUT COULDN'T BRING IT UP ALL THE WAY, GOING TO CHALLENGE IT NEXT WEEK)

bench

245x1 (PR)
250x0

well that was it..was happy about my squat, but my bench i was disappointed in, i thought i had improved way more than that...maybe just an off day, i might challenge it too....powerclean/incline max day is tuesday...curious to what i'll get

dominate77
01-18-08, 9:13 pm
shoulders

135x12
145x12
155x8
165x6
175x4
155x8
135x18

db shoulder press

70x8
75x5
80x0
70x6-8 dont remember

had to get done fast, so after i had done all compound movements i decided to superset everything with a tricep exercise

lat raise/close grip bench
3x10 on both

front raise/skull crushers
3x10 on both

rear delt raise/kickback
3x10 on both

shrugs/overhead extension
5x10 on shrugs, 3x8-10 on extension

back/bis tomorrow, i'm off to bball game

Pizzalamp
01-18-08, 10:29 pm
good job bro
have fun at the game

dominate77
01-19-08, 1:54 pm
good job bro
have fun at the game

thanks man...we got stomped at the game

Big Wides
01-19-08, 4:39 pm
nice job on the PRs....soild weights being thrown around.....keep going on this pace and the sky's the limit for you

dominate77
01-19-08, 9:18 pm
BACK

deadlift

225x12
245x12
275x10
295x5 (grip was the reason, so i got some straps and thought of endo haha)
315x7 (PR)
335x3 (PR) (started using belt at this point)
345x1 (PR)
225x10

pullups

4x5-6

lat bar pulldowns

3x10

barbell rows
3x10

rack pulls (first time tried so i didn't know exactly how to do them, bar was at knee level so i'm not sure if thats too high or too low or what)

225x10
275x5
275x5

Biceps

barbell curls
4x10

hammer curls
3x10

incline curls
2x10

1 set of crazy eights

static holds
2 sets

cardio for 30 min


i decided to start with deadlifts today, i think my low back is whats keeping me from squatting more, i can't help but lean forward sometimes and i decided it's cause my lowback isn't strong enough
wow after a good session of deadlifts you can't do much, my pullups went down and all weights i were using were a good 10-20 pounds lighter

dominate77
01-19-08, 9:19 pm
nice job on the PRs....soild weights being thrown around.....keep going on this pace and the sky's the limit for you

thanks wides

Pizzalamp
01-19-08, 9:33 pm
BACK

deadlift

225x12
245x12
275x10
295x5 (grip was the reason, so i got some straps and thought of endo haha)
315x7 (PR)
335x3 (PR) (started using belt at this point)
345x1 (PR)
225x10

pullups

4x5-6

lat bar pulldowns

3x10

barbell rows
3x10

rack pulls (first time tried so i didn't know exactly how to do them, bar was at knee level so i'm not sure if thats too high or too low or what)

225x10
275x5
275x5

Biceps

barbell curls
4x10

hammer curls
3x10

incline curls
2x10

1 set of crazy eights

static holds
2 sets

cardio for 30 min


i decided to start with deadlifts today, i think my low back is whats keeping me from squatting more, i can't help but lean forward sometimes and i decided it's cause my lowback isn't strong enough
wow after a good session of deadlifts you can't do much, my pullups went down and all weights i were using were a good 10-20 pounds lighter

nice job bro
those deads are great-
rack pulls i like to do either knee level or below knee level

dominate77
01-19-08, 9:39 pm
nice job bro
those deads are great-
rack pulls i like to do either knee level or below knee level

thanks pizza
ok good i was hoping i was doing them right lol

dominate77
01-21-08, 11:03 pm
walked to the gym and did 30 min of cardio today, haven't worked out since saturday cause i didn't want to have anything interfere with my max days

holy crap those deadlifts made my entire back and forearms so sore

Pizzalamp
01-21-08, 11:42 pm
walked to the gym and did 30 min of cardio today, haven't worked out since saturday cause i didn't want to have anything interfere with my max days

holy crap those deadlifts made my entire back and forearms so sore

stick w/ it bro

dominate77
01-22-08, 7:08 pm
another max day

Incline

215x1 (PR)
220x0
220x1 (PR)
225x0 almost had it

powerclean

215x1 (PR)
220x0
220x0

agilities after school again today

one more day of testing, and it's a challenge day...i think i'll go after my bench/squat, going to do bench first because i think beginning with squat was the reason i didn't get much on bench.

i'm itching to do a leg workout right now, front squats are calling me, probably hit that on saturday or sunday...anyone think thats too soon after a max?

dominate77
01-24-08, 7:51 pm
challenge day

bench

250x0
250x0
250x0

squat

360x0

no improvement, i was pretty pissed

185 repetition max

185x13 (pr)

agilities again after school

pretty shitty today, i thought i would beat both bench and squat!
new plan, since i'm not getting stronger with the bench workouts i'm thinking i'll head to the gym on fridays or thursdays to do a chest session, hopefully that will help me smash this plateau

on a different note, when i do those speed and agility drills after school i'm doing them with the track kids...some of those chicks are unbelievably hot haha

i think i'll hit shoulders tomorrow

Pizzalamp
01-24-08, 7:56 pm
challenge day

bench

250x0
250x0
250x0

squat

360x0

no improvement, i was pretty pissed

185 repetition max

185x13 (pr)

agilities again after school

pretty shitty today, i thought i would beat both bench and squat!
new plan, since i'm not getting stronger with the bench workouts i'm thinking i'll head to the gym on fridays or thursdays to do a chest session, hopefully that will help me smash this plateau

on a different note, when i do those speed and agility drills after school i'm doing them with the track kids...some of those chicks are unbelievably hot haha

i think i'll hit shoulders tomorrow

thats good youres till giving it your all bro
youll get that improvement soon just stick w/ it
and have fun w/ the track kids!

dominate77
01-24-08, 9:34 pm
thats good youres till giving it your all bro
youll get that improvement soon just stick w/ it
and have fun w/ the track kids!

yeah, i'm pissed that my bench has such a small improvement in so long

but at least my squat and clean went up a good amount

lol yeah, i had never seen some of them before and i was like wow where have these chicks been? but i don't do the same drills as them, explosive stuff

so for football theres going to be about 6 or 7 people going for the DE positions, one of them is locked for sure so it's the rest of us for the other one

i'm still considering Linebacker cause theres 1 open spot but i need to learn to read plays, thats the only thing that will be holding me back after i get faster...does anyone know any site that explains in depth what different plays look like and what not?

Pizzalamp
01-25-08, 9:21 pm
yeah, i'm pissed that my bench has such a small improvement in so long

but at least my squat and clean went up a good amount

lol yeah, i had never seen some of them before and i was like wow where have these chicks been? but i don't do the same drills as them, explosive stuff

so for football theres going to be about 6 or 7 people going for the DE positions, one of them is locked for sure so it's the rest of us for the other one

i'm still considering Linebacker cause theres 1 open spot but i need to learn to read plays, thats the only thing that will be holding me back after i get faster...does anyone know any site that explains in depth what different plays look like and what not?

stay strong and good luck
talk to young n hungry he plays football in school

REBORN1
01-25-08, 9:24 pm
i dont have any sites but my advice from some of my best friends playing linebacker, and now i have a friend who went from a practice roster to an actual roster spot in the league, the biggest thing is being able to read the guards

dominate77
01-26-08, 2:06 am
stay strong and good luck
talk to young n hungry he plays football in school

he's an LB? i'll check with him and see, thanks bro


i dont have any sites but my advice from some of my best friends playing linebacker, and now i have a friend who went from a practice roster to an actual roster spot in the league, the biggest thing is being able to read the guards

yeah, my friend said that, i understand that a little bit but what i don't know is like who i would have on ISO, option, sweep, ect

dominate77
01-26-08, 2:11 am
Shoulders

military press

135x10
155x10
155x8
155x7
155x8
155x8
155x7-8 (don't remember exact number but i do remember it taking at least 5 seconds to lock this one out)

db shoulder press
55x10
65x10
65x10
70x5

lat raise
4x10

front raise
4x10

rear delt raise
4x10

lateral machine raise
started at 60 pounds and repped out to failure going down to 10 pounds

shrugs
6x10

did calves after and cardio for 20 min

shoulder routine is kind of always the same shit i need something new to throw in there

REBORN1
01-26-08, 2:54 pm
it all depends on the type of defense you run, ex. if your team runs a 4-3 and say the offense is going to run the option the d.e play side would most likely try to slow play the quarterback and wait for the olb to most likely take the pitch man and the mlb to take cleanup

dominate77
01-26-08, 8:11 pm
it all depends on the type of defense you run, ex. if your team runs a 4-3 and say the offense is going to run the option the d.e play side would most likely try to slow play the quarterback and wait for the olb to most likely take the pitch man and the mlb to take cleanup

ah see, i don't know that kind of stuff, but we do run a 4-3, but one of our DE's occasionally comes back a few feet almost like an LB during certain situations

so did you just learn this from experience or what? cause i want to know it

dominate77
01-26-08, 8:14 pm
Back

pullups
1x8
6x7

bent over rows
6x10

Tri set with t-bar rows/lat pulldowns/seated cable rows
4x10 on every thing

Biceps

preacher curl
3x10

db curl
6x10

ez bar curl
1x50

did forearms abbs and 20 min of cardio afterwards
didn't do any deads or rack pulls, legs tomorrow

REBORN1
01-26-08, 9:06 pm
i played dt,de,ot in highschool and at my current college i was an ot, idk where ill be when i transfer, but ive been able to pick up on how to coach both sides of the ball, and id say 95% the d.e is going to slow play the q.b forcing him to pitch, however if the team running the option pulls at tackle or a guard or kicks the fullback out on the d.e, the olb is going to have to take the q.b and slow play him and the mlb will move to play the running back and either the strong safety or another defender will come for clean up duty, hit me up any time man, i love talkin footballl and iron

REBORN1
01-26-08, 9:12 pm
i learned alot by watching film and watching games on t.v, everyone thinks im nuts when i tell them i didnt see the WR make a nasty catch b.c i was too busy watching the line, my thing has been this if you want to be a great player you might as well watch the best do their thing and learn from them, also ask your coach if you could get your hands on some game tape so you can brush up, itll show the coach you are interested and itll help you be one step ahead of the guys on the team

dominate77
01-26-08, 11:05 pm
i played dt,de,ot in highschool and at my current college i was an ot, idk where ill be when i transfer, but ive been able to pick up on how to coach both sides of the ball, and id say 95% the d.e is going to slow play the q.b forcing him to pitch, however if the team running the option pulls at tackle or a guard or kicks the fullback out on the d.e, the olb is going to have to take the q.b and slow play him and the mlb will move to play the running back and either the strong safety or another defender will come for clean up duty, hit me up any time man, i love talkin footballl and iron
thanks bro, these are for sure the type of things i need to be able to learn, and when you mean play the qb, what does that mean, since it's option i know you wouldn't pass cover, just go right in and try and make the tackle or what?


i learned alot by watching film and watching games on t.v, everyone thinks im nuts when i tell them i didnt see the WR make a nasty catch b.c i was too busy watching the line, my thing has been this if you want to be a great player you might as well watch the best do their thing and learn from them, also ask your coach if you could get your hands on some game tape so you can brush up, itll show the coach you are interested and itll help you be one step ahead of the guys on the team

yeah that sounds like a good idea

REBORN1
01-27-08, 8:20 am
slow playing the qb means waiting for him, not flying up field to make the tackle, sit on the line of scrimmage and force him to make the pitch, by slowing him down and forcing him to wait to make the pitch it allows your temamates to come up and make the play on the pitch man

dominate77
01-27-08, 3:04 pm
slow playing the qb means waiting for him, not flying up field to make the tackle, sit on the line of scrimmage and force him to make the pitch, by slowing him down and forcing him to wait to make the pitch it allows your temamates to come up and make the play on the pitch man

oh ok, good i asked cause i would have thought it meant flying to make the tackle

Pizzalamp
01-27-08, 8:37 pm
back workout looked good

dominate77
01-27-08, 9:53 pm
legs (first leg workout of this type since before i started the smolov program)

front squat (i hate these more than i remembered haha, hard to breathe on them!)
185x5
185x5
205x5
225x1

squat
225x10
245x8
265x6
275x5
295x3
315x1

box squats
315x7-8
365x3
405x2

leg press
4 platesx15
4 plates+25x12
4 platesx12
4 platesx12
2 platesx50

tried to do those glute ham raises off the lat pulldown but i couldn't get my legs to stay on the little thing

lying leg curls
3x10

seated leg curl
3x10

saw the add/abbducters and figured what the hell
4x10-15 on both of them

calves afterwards

dominate77
01-27-08, 9:56 pm
back workout looked good

thanks bro, doing more sets on the exercises that are supposed to spark the most growth

dominate77
01-28-08, 8:23 pm
chest

incline
185x7
205 rest pause style, 2,2,1 (this incline bench is different than the one at school, it's at much less of an angle so i'm usually stronger on it)
185x5
185x4
185x4
185x5 no clue why i got an extra rep

flat bench
185x5
185x5
185x5
175x8 i think it was

incline db
55x15
75x3 sucked ass
65x10
65x8
60x10
i think i did one more set with 60 but don't remember

cable crossover
1x50

tried that extreme stretching when i was done...pretty hard

Triceps (i tried to do these DC style, as i want to get into that type of training as soon as i learn more about it)

closegrip bench
155x8,1,2

then the stretching for Triceps too

did 20 min of cardio afterwards

weird day today, messed around with random weights with no particular number of reps in mind..tomorrow i wont be lifting in body D, new semester starts so we have to go through all the safety shit again...so besides agilitys after school, tomorrows off

Pizzalamp
01-28-08, 8:32 pm
chest

incline
185x7
205 rest pause style, 2,2,1 (this incline bench is different than the one at school, it's at much less of an angle so i'm usually stronger on it)
185x5
185x4
185x4
185x5 no clue why i got an extra rep

flat bench
185x5
185x5
185x5
175x8 i think it was

incline db
55x15
75x3 sucked ass
65x10
65x8
60x10
i think i did one more set with 60 but don't remember

cable crossover
1x50

tried that extreme stretching when i was done...pretty hard

Triceps (i tried to do these DC style, as i want to get into that type of training as soon as i learn more about it)

closegrip bench
155x8,1,2

then the stretching for Triceps too

did 20 min of cardio afterwards

weird day today, messed around with random weights with no particular number of reps in mind..tomorrow i wont be lifting in body D, new semester starts so we have to go through all the safety shit again...so besides agilitys after school, tomorrows off

chest and tris great combo
numbers looking real solid on the incline and close grip bench

dominate77
01-28-08, 8:36 pm
chest and tris great combo
numbers looking real solid on the incline and close grip bench

thanks bro, i like starting with incline, always trying to get stronger on it, i actually perfer it to flat most of the time...but it sucks when you go all out on it and than are doing light weights for the flat, but oh well

REBORN1
01-29-08, 4:32 pm
workouts look real good man, i havent looked through all of them, but do you do any sort of cleans at all? its been a while for me, but i think ill probably start doing them tomorrow

dominate77
01-29-08, 4:51 pm
workouts look real good man, i havent looked through all of them, but do you do any sort of cleans at all? its been a while for me, but i think ill probably start doing them tomorrow

Thanks bro

yep i do cleans, mostly only in my body D class though

dominate77
01-30-08, 9:04 pm
ok so i decided i wanted to try DC training, but in order for that to work i would have to drop my body d class which would basically kill any chances of starting i had next year

so heres what i decided...i'll try DC training, but only on the muscle groups that don't get worked in body D so it wont be the real program, just the basics from it: rest pause, extreme stretching, statics, ect...the muscle groups i'll work DC style will be back/bis and i'm thinking of doing shoulders/tris DC style too, but as of now i'm not sure how to make that exist with my body D class so i'm still figuring that out...

but heres todays workout anyways

Back width
pullups- 15/5/4 Rest paused (after about 12 reps they got kind of sloppy, but had to go to failure) should have done these weighted
the extreme stretching for this

back thickness (didn't remember not to do these RP so this isn't the way they should have been done)

bb rows
175x12/5/4

biceps
barbell curls (bar was lighter than olympic bar, 25 on each side)
10/2/3
extreme stretching

did forearms and calves too

well that really looks like a mess...the extreme stretching hurts like shit...i'm still not a 100% that doing this program the way i'll be doing it will even work...i figure i'll try it for a little while and see if it's for me or not, if it's not, no big deal

dominate77
01-31-08, 7:31 pm
did my running/agility shit after school....hard as shit today

ok, talked to the guys over at intensemuscle and they all said it's a bad idea doing the program a different way than instructed and so i'm going to listen to them and do it at a time when i can follow it the way it's layed out but i'm going to keep the extreme stretching in

Pizzalamp
02-01-08, 1:14 am
did my running/agility shit after school....hard as shit today

ok, talked to the guys over at intensemuscle and they all said it's a bad idea doing the program a different way than instructed and so i'm going to listen to them and do it at a time when i can follow it the way it's layed out but i'm going to keep the extreme stretching in

good call

REBORN1
02-01-08, 7:44 am
rows look good man, hows the weight looking? you looking to cut down if youre gonna be playin lb?

dominate77
02-01-08, 11:11 pm
rows look good man, hows the weight looking? you looking to cut down if youre gonna be playin lb?

i weighed in at 209 1/2 today! i'm gaining weight really fast...i really don't know what i'll play still though, they wanted me to play LB last year but didn't really give me any help learning how to do it...with how people have been explaining i might be able to give it another try...but no i don't think i'll cut down for football, i'll cut down for summer a little bit, but i think the bigger for football the better

dominate77
02-01-08, 11:13 pm
chest

flat bench
190x10
195x8
205x6

incline
175x5
185x5
185x5
185x3

flat db press
80x5
85x5
85x5

flat flyes
45x12
50x10
50x10

extreme stretching after

calves+20 min of cardio

dominate77
02-01-08, 11:15 pm
good call

yeah, i think so too, i'd still like to try dc training when i can though

Pizzalamp
02-01-08, 11:18 pm
chest

flat bench
190x10
195x8
205x6

incline
175x5
185x5
185x5
185x3

flat db press
80x5
85x5
85x5

flat flyes
45x12
50x10
50x10

extreme stretching after

calves+20 min of cardio
very good numbers bro

u seemed strong on those flies after all that

dominate77
02-01-08, 11:21 pm
very good numbers bro

u seemed strong on those flies after all that

thanks man, i've hit a plateau big time in my bench numbers though, i'm trying the program i did last year that delivered results every time i got in a rut...hoping it still works with my class

dominate77
02-02-08, 9:40 pm
shoulders

overhead bb press
155x10
165x6 got help to get 8
165x6

db shoulder press
70x8-10 don't remember
75x5
80x5

lat raise
4x8-15

plate raises
4x10-15

reardelt raises
3x10

shrugs
5x10

had to do legs today cause i need tomorrow as an off day

Squat
250x10 (pr i think)
275x8 (pr)
295x6

hack squat sled
3x5
1x4

powersquat
4x5

legpress
4 platesx10
2x5 platesx10

seated ham curls
4-5 setsx10

lying ham curls
2x10

Pizzalamp
02-02-08, 11:29 pm
damn man your overhead pressing is really strong lately

thats pretty good doing legs and delts in 1 day i would be dead half way through haha

dominate77
02-02-08, 11:36 pm
damn man your overhead pressing is really strong lately

thats pretty good doing legs and delts in 1 day i would be dead half way through haha

thanks bro, worked with my friend today, it seems like i'm stronger when i lift with someone whos way stronger than me... on those squats, i felt way girly having to take off 2 plates each time haha

haha yeah dude! i'd rather do everything on it's own day but i know my body only makes gains on my bench if i have two chest sessions a week, i know that sounds like an excuse to have more chest workouts but it's true

REBORN1
02-03-08, 12:22 pm
squats are looking really good too man

dominate77
02-03-08, 1:46 pm
squats are looking really good too man

thanks reborn, went through hell trying to improve them haha

Pizzalamp
02-04-08, 4:01 pm
thanks bro, worked with my friend today, it seems like i'm stronger when i lift with someone whos way stronger than me... on those squats, i felt way girly having to take off 2 plates each time haha

haha yeah dude! i'd rather do everything on it's own day but i know my body only makes gains on my bench if i have two chest sessions a week, i know that sounds like an excuse to have more chest workouts but it's true

sounds like u found what works good for u bro

dominate77
02-04-08, 10:49 pm
Back

pullups
1x10
1x8
1x8
1x6 + 10 pounds
1x6 + 10 pounds
1x6 + 15 pounds
1x5 + 25 pounds

ok i'm not sure why the reps are almost the same when i add weight, i was thinking i would get something like 3 reps with the 10


bb rows
1x10
1x10
1x6
1x6
1x10

lat bar pulldowns
4-5x10

seated cable rows
3x10

db rows
3x10

biceps

db curls
5x10

21's
3x21

thats all...fight today outside the gym, was pretty funny

dominate77
02-04-08, 10:49 pm
sounds like u found what works good for u bro

yeah bro, i tried the once a week and got no where strength wise

Pizzalamp
02-05-08, 11:57 pm
yeah bro, i tried the once a week and got no where strength wise

i hear ya

dominate77
02-06-08, 9:34 pm
squat
275x5x5

bench
205x5
205x5
205x5
205x3 then immediately
195x3, had to because class was over

after showering i noticed a shit load of little red dots all over my face, i'm guessing it's either bursted blood vesels from squatting or a rash or something, either way it looks like i have little zits all over

went to the gym to do shoulders

bb overhead press
155x10
160x8
165x6

powerclean
185x3
205x2
205x3 (i think thats a PR)
185x5

db overhead press
70x10
75x8
80x8

rear delt raises
4x10

lat raise
3x10

front raise
3x10

different types of shrugs
8 sets total and all reps were between 5-12

cardio for 20 min

a lot today, no body D lifting on friday, going to hit chest with a gym session on saturday, until then besides after school agilitys, i'm resting

REBORN1
02-06-08, 10:10 pm
those squats and barbell presses are looking real strong man, keep that shit up

dominate77
02-06-08, 10:14 pm
thanks dude

REBORN1
02-06-08, 10:15 pm
you ever try super setting front and back shrugs?

to get that neck nice and big like some of the pro lbs, try some shrugs where you hold it at the top for 10 secs, feels like hell lol

dominate77
02-06-08, 10:36 pm
you ever try super setting front and back shrugs?

to get that neck nice and big like some of the pro lbs, try some shrugs where you hold it at the top for 10 secs, feels like hell lol

yeah, we did a little bit of that for a few sets

10 seconds at the top? that sounds like a good idea, i'll try that next time i hit my traps...shoulders and traps are muscle groups i'd really like to bring up more

Pizzalamp
02-06-08, 11:17 pm
squat
275x5x5

bench
205x5
205x5
205x5
205x3 then immediately
195x3, had to because class was over

after showering i noticed a shit load of little red dots all over my face, i'm guessing it's either bursted blood vesels from squatting or a rash or something, either way it looks like i have little zits all over

went to the gym to do shoulders

bb overhead press
155x10
160x8
165x6

powerclean
185x3
205x2
205x3 (i think thats a PR)
185x5

db overhead press
70x10
75x8
80x8

rear delt raises
4x10

lat raise
3x10

front raise
3x10

different types of shrugs
8 sets total and all reps were between 5-12

cardio for 20 min

a lot today, no body D lifting on friday, going to hit chest with a gym session on saturday, until then besides after school agilitys, i'm resting

very strong day!!!

dominate77
02-07-08, 3:27 pm
very strong day!!!

thanks pizza, in body D i'm now lifting with two of my best friends and one's the strongest in the school, the seconds not far behind him and i know thats going to help me bust through my bench plateau

dominate77
02-07-08, 3:28 pm
no school today for the high school because of a power out...so no agilities today, got a few extra hours of sleep and feel great

REBORN1
02-07-08, 9:09 pm
ahh, a day off from agilities and condo......dreams lol

Pizzalamp
02-07-08, 9:22 pm
thanks pizza, in body D i'm now lifting with two of my best friends and one's the strongest in the school, the seconds not far behind him and i know thats going to help me bust through my bench plateau
this is great news
being around stronger guys def helps u push yourself


no school today for the high school because of a power out...so no agilities today, got a few extra hours of sleep and feel greatest
enjoy that rest

dominate77
02-09-08, 7:12 pm
Chest

flat bench
190x10
195x8
210x6 (i think thats a PR)

incline
185x3
190x3
195x3

flat db press
80x5
85x5
90x2
90x3

incline db
80x5
85x5
85x5

Triceps

closegrip bench
155x7
165x5
170x4
170x4

skull crushers
4x5-8

overhead db extension
3x10

abbs
25 min of cardio

didn't have a spot today so i was kind of hesitant about what weights to use for my bb presses but got a PR anyways

the extreme stretches for triceps are fucking painful, on the chest stretch i only held for 50 seconds this time before i had to drop it

REBORN1
02-09-08, 7:14 pm
bench from start to finish is looking pretty good bro keep that up, what kind of stretches you talking about? or are you just being real slow bring the weight down?

dominate77
02-09-08, 7:15 pm
this is great news
being around stronger guys def helps u push yourself


yeah it definitely does, and it'll help me get closer to my goals when i'm training with the guys that i want to beat for bench/squat/clean when they were my age
i also seem to get a PR almost every time they spot me too

Pizzalamp
02-09-08, 7:17 pm
GREAT CHEST WORKOUT BRO!!!!

it seems each time u hit chest youre numbers grow!

dominate77
02-09-08, 7:23 pm
bench from start to finish is looking pretty good bro keep that up, what kind of stretches you talking about? or are you just being real slow bring the weight down?

thanks man

I'm not sure but i think they were thought of by the same guy that created DC training, maybe not, but they're called extreme stretching
http://dc-training.blogspot.com/2005/11/extreme-stretching.html
http://server6.theimagehosting.com/image.php?img=extremestretches66.jpg these are the actual pictures

dominate77
02-09-08, 7:27 pm
GREAT CHEST WORKOUT BRO!!!!

it seems each time u hit chest youre numbers grow!

thanks pizza, hopefully after this program my 1RM will finally move a good amount haha
next two weeks are 7,5,3, than 5,3,1,1,3

thinking about trying the Bench like an Animal program after i finish this one

Pizzalamp
02-09-08, 7:28 pm
thanks pizza, hopefully after this program my 1RM will finally move a good amount haha
next two weeks are 7,5,3, than 5,3,1,1,3

thinking about trying the Bench like an Animal program after i finish this one

thats a solid program if u choose to do it
just stay positive and train smart and youll hit whatever numbers u desire

dominate77
02-09-08, 7:36 pm
thats a solid program if u choose to do it
just stay positive and train smart and youll hit whatever numbers u desire

yeah i think it'll be sweet working up to a single every week like it has you doing

yeah, i really notice the difference when i go through a mental prep of seeing it as like ronnie says "light weight" VS thinking oh shit this is going to be heavy...

Pizzalamp
02-09-08, 7:49 pm
yeah i think it'll be sweet working up to a single every week like it has you doing

yeah, i really notice the difference when i go through a mental prep of seeing it as like ronnie says "light weight" VS thinking oh shit this is going to be heavy...

yep i really feel a lot of it is in the mind
what about those stories of people in disasters and they perform superhuman strengths-its all in the mind

dominate77
02-09-08, 8:30 pm
yep i really feel a lot of it is in the mind
what about those stories of people in disasters and they perform superhuman strengths-its all in the mind

yeah, like when those women carry their husband thats double their weight out of a burning house and stuff like that

dominate77
02-11-08, 8:55 pm
back

pullups
10 sets, reps ranged from 5-9 today

latbar pulldowns
4x10

barbell rows
5x12

db rows
3x10

cable rows
3x10

Biceps

db curls
5x10

incline db curls
5x10

cardio for 25 min

feel like shit now, i think i'm getting sick....besides body D lifting i'm going to take a little while off until i recover...i'm not sure if i'll stay for agilities either

Pizzalamp
02-11-08, 9:13 pm
thats a lot of pullups bro!!!
solid workout

rest up if u think youre getting sick
u gotta stay strong and healthy

dominate77
02-11-08, 10:14 pm
thats a lot of pullups bro!!!
solid workout

rest up if u think youre getting sick
u gotta stay strong and healthy

yeah, i hope that i'm feeling better by tomorrow, or at least good enough to go to school, as much as i would love to sleep a few extra hours, i hate catching up on school work

REBORN1
02-11-08, 10:56 pm
have to agree with you man, getting sick sucks, just make sure you rest, maybe not even sleep, just some lazy time of laying around, i did that today between my workout and class, laid down on my bed and red, must of worked cuz i was able to plow through my cardio later

dominate77
02-11-08, 11:20 pm
have to agree with you man, getting sick sucks, just make sure you rest, maybe not even sleep, just some lazy time of laying around, i did that today between my workout and class, laid down on my bed and red, must of worked cuz i was able to plow through my cardio later

yeah, if i get tomorrow off it'll help me a lot...i think i'll probably take it

and going back to do your cardio bro, thats true dedication

Pizzalamp
02-12-08, 10:52 pm
how are u feeling today bro?

REBORN1
02-13-08, 12:05 am
how are u feeling today bro?

x2

dominate77
02-13-08, 12:59 pm
well yesterday i stayed home, i felt terrible, had a fever of 102.5, non stop coughing and everytime i stood up i felt dizzy, i took niquel last night to get a few more good hours of sleep. i feel somewhat better today. when i woke up my temperature was at 100, don't feel dizzy at all though...i think i'll go back to school tomorrow too

i've been trying to keep up with eating too, everything i've eaten though has been really hard to get down, so i've stuck to a few shakes

REBORN1
02-13-08, 8:10 pm
get better brother, try some green tea and some clear gatorade, those seemed to hav ehelped me a lot

dominate77
02-13-08, 9:15 pm
get better brother, try some green tea and some clear gatorade, those seemed to hav ehelped me a lot

green tea huh, i'll see if my mom will pick some up for me...i don't know if i'll be able to get any thing else down, i'm really struggling to get my food in

but now i'm feeling shittier than yesterday so i wont be going to school, my temps back at 102.5 and my throat is now sore and my nose is clogged

Pizzalamp
02-13-08, 9:40 pm
hope u feel better
dont stress about getting all your meals in
eat what u can, drink lots of fluids and rest up

REBORN1
02-13-08, 9:51 pm
green tea brother lol sure as hell wont cure it but it will help you feel better

dominate77
02-13-08, 10:30 pm
green tea brother lol sure as hell wont cure it but it will help you feel better

ah well i'm all for feeling better at this point, i just ate pizza, and there was soda out and i couldn't resist it, first time drinking soda since november haha....

probably shouldn't have done it, cause i've heard that soda will fuck you if you're sick but it was the best thing i've eaten/drank in like 3 days

REBORN1
02-13-08, 10:46 pm
well idk about the soda lol but the pizzas got carbs,fat,protein in it so dont worry, when youre sick it doesnt matter, whatever is going to get you better

REBORN1
02-14-08, 8:17 pm
how you feeling today bro?

Pizzalamp
02-14-08, 8:21 pm
hey bro
how u feeling?

dominate77
02-14-08, 10:19 pm
feel way better today bros, my temperature is in the normal range, my throat and cough is the only things i'm feeling

going to school for sure, but i haven't decided whether or not it would be good to go straight to the gym tomorrow or take another day to rest...guess it'll depend how i'm feeling tomorrow

Pizzalamp
02-14-08, 10:23 pm
id take 1 more day off

dominate77
02-14-08, 10:28 pm
id take 1 more day off

that makes sense, thats probably how it'll go, i hate going in when i'm not ready and getting a shitty workout in

Pizzalamp
02-14-08, 10:30 pm
that makes sense, thats probably how it'll go, i hate going in when i'm not ready and getting a shitty workout in

the extra rest will do u good
eat good and rest up
drink your fluids too to make up for when u were sick

dominate77
02-15-08, 7:44 pm
the extra rest will do u good
eat good and rest up
drink your fluids too to make up for when u were sick

been trying to drink as much water as possible

last night was horrible though, couldn't get to sleep till 3 in the morning, and i sweat all through the night haha, it was fuckin nasty but still went to school...4 day weekend, i think i should be completely good by the end of it, cause i still feel like shit, but at least i don't have a fever anymore

REBORN1
02-15-08, 7:47 pm
hope youre feeling better man, take care and just rest, body can always use rest

Pizzalamp
02-15-08, 8:43 pm
been trying to drink as much water as possible

last night was horrible though, couldn't get to sleep till 3 in the morning, and i sweat all through the night haha, it was fuckin nasty but still went to school...4 day weekend, i think i should be completely good by the end of it, cause i still feel like shit, but at least i don't have a fever anymore

damn that sux
sounds like ya fever broke

just rest up and eat good this weekend

dominate77
02-15-08, 9:41 pm
hope youre feeling better man, take care and just rest, body can always use rest

yeah dude, i have no idea why this is staying with me this long, it's rediculous, everyone else in my family is good now, half of most of my classes were absent though today. it's getting everyone


damn that sux
sounds like ya fever broke

just rest up and eat good this weekend

will do bro

REBORN1
02-16-08, 6:48 pm
how we doin today, brotha?

dominate77
02-16-08, 8:19 pm
how we doin today, brotha?

was feeling good enough to lift today, just a cough and sore throat still but had an ok workout

dominate77
02-16-08, 8:24 pm
well being sick set me back in my old program so i decided i'd just start the bench like an Animal program today

Heavy Bench

185X6
195X5
200X4
210X3
220X2
230x1
235x1

Triceps

closegrip bench

185x3
190x3
195x1 wtf?

skull crushers
3x10

kickback
3x10

pushdowns
3x10

well i personally am going to like working up to a single every week, but it sure is weird doing such few reps with the earlier weights

Pizzalamp
02-17-08, 12:03 am
well being sick set me back in my old program so i decided i'd just start the bench like an Animal program today

Heavy Bench

185X6
195X5
200X4
210X3
220X2
230x1
235x1

Triceps

closegrip bench

185x3
190x3
195x1 wtf?

skull crushers
3x10

kickback
3x10

pushdowns
3x10

well i personally am going to like working up to a single every week, but it sure is weird doing such few reps with the earlier weights
looking good bro
you hit some good numbers on your close grip after u did all that benching

dominate77
02-17-08, 1:36 pm
looking good bro
you hit some good numbers on your close grip after u did all that benching

thanks bro. chest and triceps are both really sore today

REBORN1
02-17-08, 1:40 pm
def. a real good chest and tri workout there

dominate77
02-17-08, 1:47 pm
def. a real good chest and tri workout there

thanks dude

mcbeast
02-17-08, 2:17 pm
nice work on the chest bro,another suggetion i might add in is after this program do a 6x4 program,pyramiding up using w/u and 2-4 rep max...
135x4
195x4
205x5
210x4
215x4
220x4
225x4
230x2


this was an old program of mine i got from maharg,worked damn well.And 225 on cgb is comin soon for ya bro

i would also toss the kickbacks,throw in dips or db overheads

dominate77
02-17-08, 2:46 pm
nice work on the chest bro,another suggetion i might add in is after this program do a 6x4 program,pyramiding up using w/u and 2-4 rep max...
135x4
195x4
205x5
210x4
215x4
220x4
225x4
230x2


this was an old program of mine i got from maharg,worked damn well.And 225 on cgb is comin soon for ya bro

i would also toss the kickbacks,throw in dips or db overheads

sounds good bro, i'll give it a try after i finish this one

225 on the closegrip would be sick, i could probably only nail like 205 right now i would guess

yeah those kickbacks were annoying anyways, they seemed like the only exercise that didn't really fit

dominate77
02-17-08, 9:03 pm
Legs

squat

225x10
245x6
275x3
275x4
295x2

ok i have no idea if it's still the sickness fucking me or if i just got a lot weaker on legs from not being able to train them for two weeks??

but anyways

leg press
4x10

hamstring curl
3x10

that was it, really short...i hope i'm just still affected by the sickness (i was coughing a lot during it) and those numbers wont be routine...as soon as i know when spring break is i'm going to start another smolov, i just have to time it right so that one of my weeks off will be spring break to assure no squatting will be done

anyways as much as i hate to, i think i maybe take a few days off, to get completely better

Pizzalamp
02-17-08, 9:05 pm
yeah if youre still not recovered id take it easy
when u start to feel better just go at it slow and gentle and work your way back up
your body is weakened right now from the illness just take care of yourself

dominate77
02-17-08, 9:24 pm
yeah if youre still not recovered id take it easy
when u start to feel better just go at it slow and gentle and work your way back up
your body is weakened right now from the illness just take care of yourself

this is good to hear to me, i'm glad it's most likely just the illness

REBORN1
02-18-08, 11:01 pm
dont worry about it brother just keep resting up and keep yourself plenty hydrated

dominate77
02-19-08, 7:08 pm
shoulders

overhead press
135x10
145x10
150x10
155x10
160x10
165x8
175x5 i think thats PR, maybe not

db overhead
70x10
80x4
70x10 weird

db lat raise
4x10

front raise
3x10

rear delt raise
4x10

shrugs
i think i did like 6 sets, all reps were 10

Abbs

felt pretty good today

REBORN1
02-19-08, 7:40 pm
nice work on the PR man, keep up the good work

dominate77
02-19-08, 7:49 pm
nice work on the PR man, keep up the good work

thanks bro, hoping all these presses will add some size to my shoulders, thats what i want to bring up the most

big shoulders look sick

REBORN1
02-19-08, 9:28 pm
one of my buddys in highschool used to work his shoulders twice a week so he could get them pretty big and then when the season came around he asked for a size smaller shoulder pads cuz he thought it would make him look bigger, lol, idk if it did, but he was the only d-lineman i knew playing with defensive back pads lol

dominate77
02-19-08, 9:40 pm
one of my buddys in highschool used to work his shoulders twice a week so he could get them pretty big and then when the season came around he asked for a size smaller shoulder pads cuz he thought it would make him look bigger, lol, idk if it did, but he was the only d-lineman i knew playing with defensive back pads lol

lol, thats funny..i played with LB pads this year, i like them a lot more, plus they had those sick side straps that you belt through that made them feel a lot more secure...have you ever tried one of those cowboy collars?

REBORN1
02-19-08, 10:14 pm
yea i played with a washoboard my soph. yr of highschool(would work well for LB) not for OL or DL, i think i had it too high, then my senior yr i had a neck roll during camp, but it was too restricitng as well, so my buddy had been wearing a collar and he told me to try it, and i loved it, plus if you have tight jerseys and u roll the jersey over the top you look huge lol

dominate77
02-19-08, 11:06 pm
yea i played with a washoboard my soph. yr of highschool(would work well for LB) not for OL or DL, i think i had it too high, then my senior yr i had a neck roll during camp, but it was too restricitng as well, so my buddy had been wearing a collar and he told me to try it, and i loved it, plus if you have tight jerseys and u roll the jersey over the top you look huge lol

haha yeah i know it's sick, my friend gave me his when he got kicked off, everyone always says that those things are bad for being on the line cause you cant keep your head up but i thought it helped....my other friend has a neckroll, he looks like a beast in it but i dunno how comfortable it is for him, they call him No-neck

Pizzalamp
02-20-08, 12:04 am
shoulders

overhead press
135x10
145x10
150x10
155x10
160x10
165x8
175x5 i think thats PR, maybe not

db overhead
70x10
80x4
70x10 weird

db lat raise
4x10

front raise
3x10

rear delt raise
4x10

shrugs
i think i did like 6 sets, all reps were 10

Abbs

felt pretty good today

awesome presses bro
glad youre feeling better

dominate77
02-20-08, 10:30 am
awesome presses bro
glad youre feeling better

thanks man, i'm glad i took those days off now

REBORN1
02-20-08, 9:04 pm
http://www.youtube.com/watch?v=SjHcaC2kvCM

check out vernon davis

dominate77
02-21-08, 9:54 pm
body D

incline
145x8
155x6
165x5
175x4
185x3
205x1 missed second
my friend did fucking 275 today for his set of 2, i was blown away, going to help lifting with him

powerclean

155x8
165x6
175x5
185x4
didn't have time for a set of 3
205x2
found out we can use chalk today, body D teacher told me where it was and i thought it was pretty sick

got to the gym and did the Bench like an animal bench routine

Bench
185x6
195x5
205x4
210x3
225x2 (ok i'm not positive i got 2 on this, spotter said he didn't touch it but i'm not to sure)
230x0 blah

Triceps

closgrip
185x3
185x2
185x4, rested a little bit longer before this set

skullcrushers
3x10

overhead extension
3x10

abbs

20 min of cardio....dunno about tomorrow yet, either back or i'll take it as a rest day and hit back/bis on saturday

REBORN1
02-22-08, 9:10 am
real solid workout

dominate77
02-22-08, 8:56 pm
decided i'd hit legs today and do back tomorrow
squat
225x6
245x6
275x5
295x3
305x1
315x1
320x0

romanian deadlift
3x10

lying single leg curl
3x10

seated leg curl
3x10

well, lost more strength than i hoped on the squat! really trying to hammer the hamstrings more than normal because i'm afraid that the reason i last hurt one was cause of one of those imbalances...didn't do any direct quad work today though...can't wait to start up another smolov!

dominate77
02-22-08, 8:57 pm
real solid workout

thanks man, first time hitting my chest at two different times in a day, gotta get the BLA routine in