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Psycho77
09-20-10, 11:25 am
Bar 2 x 5
95 3 x 5
135 x 5
135 x 3
225 x 1
315 x 1
405 x 1
425 x 1
445 x F
445 x F
Ham Blaster
4 x 10
Lying Knee Raises w/ DB
25 x 10 x 4
Done. Was hoping for so much more from the deads. It is a starting point, I guess. NOT where I want to be, but gotta start somewhere and build from there. Next week is a deload week. Have the routine already so just need to get it done and really kill it the 4-5 weeks after that. Interested to see where I finish come Oct. 30.
Solid workout. Kill 445 next time. Have you had a great weekend, bro.
Great deadlift work brother... Now u know the weight to beat! Win the war, FINISH THE FIGHT!!
IN IRON,
BB-
machineman
09-21-10, 6:41 am
Decided to take yesterday off. Worked 40 hours this weekend at our festival and didn't get much sleep over the weekend. Will be in the gym tonight for sure.
Decided to take yesterday off. Worked 40 hours this weekend at our festival and didn't get much sleep over the weekend. Will be in the gym tonight for sure.
Gotta sleep and rest to grow.. good call! Tear it up tonight
machineman
09-21-10, 11:40 am
Gotta sleep and rest to grow.. good call! Tear it up tonight
still feel run down! but this is a deload week so looking forward to a change of pace in the gym this week. Next week starts the countdown to meet time...
still feel run down! but this is a deload week so looking forward to a change of pace in the gym this week. Next week starts the countdown to meet time...
Well then this is a big week. Recover, focus on all the little details, and again any help I can be brother let me know.
machineman
09-21-10, 4:39 pm
Well then this is a big week. Recover, focus on all the little details, and again any help I can be brother let me know.
Thanks, bro....I will let you know!!
machineman
09-21-10, 8:57 pm
box squat 2x10 (205 x 10 x 2)
lunges 2x20 steps (30 x 20 x 2)
leg press 2x15 (3pps x 15 x 2)
reverse hypers 2x10
leg curl 2x15
abs/grip work/forearm to conclude.....a different pace and rep scheme....a nice change....hips were sore as hell from all the walking this weekend....probably will hit up bench tomorrow and then deads on Friday......
machineman
09-22-10, 8:58 am
Meet plans are being pushed due to family circumstances......new meet announcement coming....
sorry to hear about the meet brother, if you need anything you now you can call.!
machineman
09-22-10, 9:24 am
sorry to hear about the meet brother, if you need anything you now you can call.!
thanks, rob....just need to move it is all. Will still get one in. Probably on the 24th of October. Waiting to see for sure.
thanks, rob....just need to move it is all. Will still get one in. Probably on the 24th of October. Waiting to see for sure.
cool beans, let me know and ill do what i can to get there.
Wingman
09-22-10, 11:32 am
cool beans, let me know and ill do what i can to get there.
x2!
Meet plans are being pushed due to family circumstances......new meet announcement coming....
sorry to hear about ur situation bro.. as the guys said.. im here if u need me. Let me know.
machineman
09-22-10, 3:23 pm
Trying to sort out the money issue now and see if the 24th of Oct is doable. If not, the wait goes on and the numbers go up!!!
machineman
09-22-10, 3:24 pm
cool beans, let me know and ill do what i can to get there.
x2!
sorry to hear about ur situation bro.. as the guys said.. im here if u need me. Let me know.
Thanks, brothers. I will update this thread as soon as I know for sure.
machineman
09-22-10, 7:09 pm
Bench 2 x 10 (135/185)
DB Incline 2 x 15 (30/40)
Pull Downs 40 x 10 (100/100/100/100)
Shrugs 2 x 15 (225/225)
Shoulder Press 2 x 10 (100/100)
Push Down 2 x 20 (120/120)
Curls (BB) 2 x 20 (40/40)
Forarms/Abs/Grip
Hope everything is working out. Life has a way of deciding some thing for you, others you make happen!
On your deadlifts where do you feel you have the most trouble, breaking the weight off the floor, or transition just past the knees?
My suggestion is if your on pace and you dont know if you can make the meet, find your max's anyways. Find some guys to help spot and load at your local gym and go for broke. Or you can hit up one of the ABC's or maybe head down our way in December and enter our gym's push pull. Its deadlift and bench only but still would help you gain experience.
Stay the course
God is working on something amazing for you.. I feel it. I don't know what, nor do I claim to know his agenda for any of us, but you are a good person and a good friend to me and I'm praying for you no your Journey. Something big is coming.. take it as it is.. a gift, an opportunity..
IN IRON,
BB-
machineman
09-25-10, 1:28 pm
Hope everything is working out. Life has a way of deciding some thing for you, others you make happen!
On your deadlifts where do you feel you have the most trouble, breaking the weight off the floor, or transition just past the knees?
My suggestion is if your on pace and you dont know if you can make the meet, find your max's anyways. Find some guys to help spot and load at your local gym and go for broke. Or you can hit up one of the ABC's or maybe head down our way in December and enter our gym's push pull. Its deadlift and bench only but still would help you gain experience.
Stay the course
Thanks, bro! I will most definitely make a trip down that way! On DL, my usual sticking point is just about knee level to just above the knee.
God is working on something amazing for you.. I feel it. I don't know what, nor do I claim to know his agenda for any of us, but you are a good person and a good friend to me and I'm praying for you no your Journey. Something big is coming.. take it as it is.. a gift, an opportunity..
IN IRON,
BB-
Thanks, BB. I know He has something for me to do. I am not worrying much about being able to make the meet. If I can make it, then so be it. If not, then I will find something that will work. I pray for you (and all our Animal brothers!) as well, brother.
machineman
09-25-10, 1:32 pm
Well, this marks the end of the deload week. Looking forward to moving some heavier weight once or twice!!
Deads - 2 x 10 (225/225)
Backward Lunges - 2 x 20 (BW/BW)
Leg Extension - 2 x 15 (100/115)
Back Raises - 2 x 20
Hip Work (in/out) - 2 x 20 (Double green tube, 20 each leg, each direction)
BB Forearm Curls - 2 x 15 (bar/65)
Cable Crunches ss Hanging Leg Raises - 2 x 15 (100/100 (cc))
Farmers Walk - 2 x 200' (40/50)
Well, this marks the end of the deload week. Looking forward to moving some heavier weight once or twice!!
Deads - 2 x 10 (225/225)
Backward Lunges - 2 x 20 (BW/BW)
Leg Extension - 2 x 15 (100/115)
Back Raises - 2 x 20
Hip Work (in/out) - 2 x 20 (Double green tube, 20 each leg, each direction)
BB Forearm Curls - 2 x 15 (bar/65)
Cable Crunches ss Hanging Leg Raises - 2 x 15 (100/100 (cc))
Farmers Walk - 2 x 200' (40/50)
Goodbye de-load... HELLO HEAVY WEIGHTS!! haha. Nice workout man, and I like the farmer walks.
Thank you for your prayers..
IN IRON,
BB-
machineman
09-25-10, 1:36 pm
Goodbye de-load... HELLO HEAVY WEIGHTS!! haha. Nice workout man, and I like the farmer walks.
Thank you for your prayers..
IN IRON,
BB-
lol, yup good bye deload....I know it is necessary...but still don't like it! I thought about the farmers walks to get some grip work in. Nice after doing the forearm curls and the cable crunches!!
lol, yup good bye deload....I know it is necessary...but still don't like it! I thought about the farmers walks to get some grip work in. Nice after doing the forearm curls and the cable crunches!!
Legacy has always told me there is nothing wrong with having a huge pair of meat hooks hanging out from under a shirt sleeve lol. Grip iskey in what we do so good call.
[QUOTE=machineman;1018136]Thanks, bro! I will most definitely make a trip down that way! On DL, my usual sticking point is just about knee level to just above the knee. /QUOTE]
Hm I would probably recomend you pay closer attention to how mutch glute activation your using. That and starting position probably have a good bit to do with that particular sticking point. Although thats just my opinion and I've never seen you pull in person so... yeah. Could also have just been a heavy ass weight!
Keep getting on it and you'll be rewarded!
machineman
09-27-10, 9:20 pm
In a nut shell, no meet this year. I am bummed, but I need to make sure my other obligations are taken care of. So, I will continue training balls out and I will see what I can line up for next year. I have a date circled that I most DEFINITELY will not miss. If that date ends up being my first meet, then so be it. If not, that's great!!!! Believe this....I WILL make it to that platform and give my all.
Congrats on being selected for the Agent 0 testing brutha......I'll be right there with you seeing what it has to offer. I'm really pumped...probably should cycle off my other preworkout shit I'm taking now.
Wingman
09-28-10, 12:22 am
Looking good Bob, no worries bout the meet, 'll come up to Toledo one weekend and we can hit it hard. Do u know about the 16th? If u cant its cool. Great work brotha.
machineman
09-28-10, 6:46 am
Congrats on being selected for the Agent 0 testing brutha......I'll be right there with you seeing what it has to offer. I'm really pumped...probably should cycle off my other preworkout shit I'm taking now.
Thanks, bro! Definitely stoked to check this stuff out!! Let me know when you guys are heading back to IA. If I can fit it in, I will be there!!
machineman
09-28-10, 6:47 am
Looking good Bob, no worries bout the meet, 'll come up to Toledo one weekend and we can hit it hard. Do u know about the 16th? If u cant its cool. Great work brotha.
I will let you know as soon as I know.
machineman
09-28-10, 6:48 am
Looking good Bob, no worries bout the meet, 'll come up to Toledo one weekend and we can hit it hard. Do u know about the 16th? If u cant its cool. Great work brotha.
I will let you know as soon as I know.
Hope everything is good on your end bro. You will get that meet in eventually and you will tear it up once it happens.
'Till then, keep tearing it up in the gym.
machineman
09-28-10, 1:18 pm
Hope everything is good on your end bro. You will get that meet in eventually and you will tear it up once it happens.
'Till then, keep tearing it up in the gym.
Thanks, wedge. I have my eye on a prize (date). It is way too early to say it yet. But just wait...it will be a good one!!!!
mritter3
09-28-10, 1:28 pm
hey bob...u ever get your pro and oats yet??...just checking.
machineman
09-28-10, 2:15 pm
hey bob...u ever get your pro and oats yet??...just checking.
Not yet...
Thanks, wedge. I have my eye on a prize (date). It is way too early to say it yet. But just wait...it will be a good one!!!!
No doubt. I just noticed I'm going to have to start calling you Agent OO Machineman.
Looking forward to your review bro.
machineman
09-28-10, 9:48 pm
Okay, new routine. I am going to run Sheiko for the next 4 or 5 weeks just to see how it goes. It is definitely a different routine than I am used to, but I want to change it up to see how I feel. Squat, Deadlift and Bench are all percentage based off your 1RM.
Bench
125 (1s x 5r)
145 (2s x 4r)
170 (2s x 3r)
185 (5s x 3r)
Squat
205 (1s x 5r)
245 (2s x 5r)
285 (5s x 3r) - this I changed from 5r to 3r
Floor Presses
145 (1 x 6)
160 (2 x 6)
175 (4 x 6)
DB Flat Flyes
30 (4 x 10) no more than 45 seconds rest between sets
Good Mornings (standing)
40 ( 5 x 5)
First thing I realize is I need more food. I was just about out of gas after the squats. Interested to see how this plays out.
machineman
09-30-10, 10:33 pm
Sheiko Deads
Dead Lift
215 (1 x 5)
255 (2 x 5)
305 (2 x 4)
325 (4 x 3)
Incline BB Bench
135 x 4
155 x 5 x 4
Dips
BW 5 x 5
SLDL
135 (1 x 5)
155 (2 x 5)
205 (2 x 4)
235 (4 x 3)
Ran out of time to hit up lunges and abs. Will hit up abs on Saturday. I think I need to keep the pace moving a little more. Otherwise, another tough workout. Need to keep upping the food but I know once I get used to the routine, it will be a little better.
Good work on here! The Sheiko workouts are interesting. Working multiple muscle groups is always a challenge, but usually yields solid results!
firsthorseman97
10-01-10, 3:46 pm
Good stuff, Bob. Keep up the hard work.
machineman
10-03-10, 7:31 am
Bench (55%-75%-55%)
135 x 6
150 x 5
160 x 4
170 2 x 3
185 2 x 2
170 2 x 3
160 x 4
150 x 6
135 x 10
DB Flyes (flat)
35 x 10
40 x 10
45 x 10
50 x 10
50 x 10
Squat
205 x 5
245 2 x 4
285 2 x 3
305 1 x 5
Skull Crushers
50 x 10 (bb)
70 x 10 (bb)
70 x 10 (bb)
60 x 10 (w bar)
60 x 10 (w bar)
Lower back was still pretty sore from deads on Thursday so backed off on the last set of squats. Didn't have a good feel on the squats so just played it safe. May readjust the weights a little so I can start hitting all the sets and reps even if it is a little lighter than what it calls for. I can see this routine really helping get the bench up, but we will have to see about everything else. Just gotta get used to the volume. Then I should be good to go!!
Phil800101
10-03-10, 4:42 pm
Great stuff in here Bob! Looks good. What's new and exciting?
Psycho77
10-04-10, 7:27 am
Great lifts in here, MM.
Sorry to hear about the meet. There will be others.
machineman
10-04-10, 8:23 am
Great lifts in here, MM.
Sorry to hear about the meet. There will be others.
Thanks. Mike! I have another in mind, just need to make sure the money is in order by then which it should be.
Great stuff in here Bob! Looks good. What's new and exciting?
thanks, Phil. Just puttin in some work!!
Lookin good man.
Thanks, bro. How is everything going with you??
How ya feelin' big man? Hope All is well and good in your neck of the woods my friend.
IN IRON,
BB-
mritter3
10-04-10, 10:52 am
workout looked good man....u excited to be trying agent O...cant wait to see what u think.
machineman
10-04-10, 11:34 am
How ya feelin' big man? Hope All is well and good in your neck of the woods my friend.
IN IRON,
BB-
Got some good rest this weekend. Feeling better and not as sore. Two things I have found out. Rest needs to be increased as well as food intake. Working on getting both things accomplished.
machineman
10-04-10, 11:35 am
workout looked good man....u excited to be trying agent O...cant wait to see what u think.
Thanks, bro....Looking forward O as well. Can't wait to get it and tear up some shit at the Y....scare even more people!!!!!
Got some good rest this weekend. Feeling better and not as sore. Two things I have found out. Rest needs to be increased as well as food intake. Working on getting both things accomplished.
Haha.. I hear ya bro! I am still needing to increase food intake. Got my rest caught up this weekend and need to make sure I keep it that way.
Phil800101
10-04-10, 11:42 am
Sounds good to me bro.
machineman
10-04-10, 12:28 pm
Haha.. I hear ya bro! I am still needing to increase food intake. Got my rest caught up this weekend and need to make sure I keep it that way.
I know the feeling!!!
I know the feeling!!!
Hey, when u compete, is it going to be raw or gear?
machineman
10-04-10, 2:36 pm
Hey, when u compete, is it going to be raw or gear?
Raw. I won't start using gear for awhile if at all. Still haven't decided if I will go the gear route or not.
Raw. I won't start using gear for awhile if at all. Still haven't decided if I will go the gear route or not.
Awesome. I think I'm gonna do raw bench, single ply deadlift. Just to see how much of a carry over I get outta my stuff..
machineman
10-04-10, 10:09 pm
Awesome. I think I'm gonna do raw bench, single ply deadlift. Just to see how much of a carry over I get outta my stuff..
Will be watching!!!
machineman
10-04-10, 10:14 pm
Squat
205 x 5
245 3 x 4 (1 set too many)
285 2 x 3
325 3 x 2 (bombed in the hole on 4th set, 2nd rep)*pissed
Bench
135 x 5
155 x 4
175 2 x 3
205 6 x 2 (went heavier by 5 pounds)
DB Flyes
50 x 10
55 x 10
60 x 10
60 x 10
60 x 10
Leg Press
3pps x 10
4pps x 10
4pps x 10
Standing GM
Bar x 5
65 x 5
85 x 5
85 x 5
85 x 5
Not liking the result on squats so far. Not sure if I should drop the weight a bit to get the sets or what. Maybe just need to do more warm up sets....will try something different later this week. Took some frustration out on the bench. Went 5 pounds heavier than what was called for. Oh well.....I will figure it out soon enough.
Phil800101
10-05-10, 2:02 am
Solid work there Bob! No worries, you'll get that squat worked out.
machineman
10-05-10, 7:35 am
Solid work there Bob! No worries, you'll get that squat worked out.
thanks, Phil.
firsthorseman97
10-05-10, 7:53 am
I gotta agree with Phil, you'll work out the kinks with your squat in no time. Don't sweat the small shit, think about the big picture.
rob_in_korea
10-06-10, 4:49 am
Sick workouts machineman.
-Rob
machineman
10-06-10, 10:26 pm
So, today was not really according to plan. Had someone decide to push my f'in easy button so, I definitely had to move some heavy shit.
Rack Deads (2nd pin from the bottom - just under knee cap)
bar x a few
135 x 5
225 x 5
315 x 5
405 x 2
455 x F
DS - 405 x 2, 315 x 5
Rack Deads - double black for assistance
135 x 5
225 x 5
315 x 5
405 x 3
455 x 3
495 x 2
545 x 1/2 didn't get the hips through
DS 405 x 5, 315 x 8
Bench double black for assistance - 2 board
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2* PR
335 x 2 (2nd rep was helped a bit from spotter)
Pull Aparts (red band)
5 x 10
Done.....not what was called for, but quite frankly don't care. Today was a shit day all together and I just felt like wrecking shit. So done and done......I will stop here otherwise the rant will go on for a LONG time.....all I can say is that you guys/gals here are closer to me as a family than my own flesh and blood. I hate stupid people but I hate people that make comments about my wifes weight even more. Douchebags like that will get pounded.......QUICK......done...gotta go....
Bro we all try to be above the fray but sometimes it's tough......sorry to hear that shit, but obviously those comments u mention would cross the line....some people have nothing better to do than run others down. For what reason? I do not know.
But helluva workout right there....that is some really strong work.....Keep your head up - tomorrow is a new day.
machineman
10-07-10, 5:57 am
Bro we all try to be above the fray but sometimes it's tough......sorry to hear that shit, but obviously those comments u mention would cross the line....some people have nothing better to do than run others down. For what reason? I do not know.
But helluva workout right there....that is some really strong work.....Keep your head up - tomorrow is a new day.
Thanks, Chris. It's worse when it comes from "family". This person is someone that I helped out more than I could mention through an 8 year prison sentence. I know this may not be the place to vent it out, so for that I do apologize.
machineman
10-07-10, 5:58 am
So, today was not really according to plan. Had someone decide to push my f'in easy button so, I definitely had to move some heavy shit.
Rack Deads (2nd pin from the bottom - just under knee cap)
bar x a few
135 x 5
225 x 5
315 x 5
405 x 2
455 x F
DS - 405 x 2, 315 x 5
Rack Deads - double black for assistance
135 x 5
225 x 5
315 x 5
405 x 3
455 x 3
495 x 2
545 x 1/2 didn't get the hips through
DS 405 x 5, 315 x 8
Bench double black for assistance - 2 board
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2* PR
335 x 2 (2nd rep was helped a bit from spotter)
Pull Aparts (red band)
5 x 10
Forgot to add a drop set to Bench
225 x 14
Firedrake
10-07-10, 1:49 pm
Thanks, Chris. It's worse when it comes from "family". This person is someone that I helped out more than I could mention through an 8 year prison sentence. I know this may not be the place to vent it out, so for that I do apologize.
Well, the anger gave you some serious motivation, that's for damn sure.
On the other hand, people who turn around and bite you in the ass when you've helped them really piss me off, too. Commenting about your wife's weight is right freakin' out, and not to be tolerated.
You can always vent to us, bro -- we all do it, and no one minds.
Flash419
10-08-10, 11:24 pm
Solid workouts bro..
As for the comments, we are here for the venting. People who have no manners sometimes must be helped. Sad but true....
I'm here for you brother and trust me, u mess with my family or say shit to or about them... u gotta deal with me.. U guys r my family and I got ur back. I agree 1,000,000% about my family in here being closer to me than my own flesh and blood family, which at times is sad, but its also an eye opener.
Trust me, staying above the fray is the hardest thing to do.. I've damn near went to jail for guys hitting on my girl or saying shit that, well, don't cut it... but I had to take a deep breath, pray, and just keep trucking or else I'd be in prison for life cuz of a murder...
Don't worry bro.. keep doing YOU. Love ur family as I know u do with all ur heart, and if the times come, show them how much u love them by ending someones face.. Love comes in many forms bro.. don't always have to be sunshine and rainbows..
Awesome workout though bro.. ur weights are climbing and I can't wait to see what u brng to the table.
BTW, sorry I missed ur call yesterday, I was already in the gym when u called. Hit me up bro..
IN IRON,
BB-
machineman
10-09-10, 8:04 pm
Thanks, Bam. I would call ya but the cell phone is dead! Stupid roam killed it. I have let the whole thing go for now. However, when I see him again, which I know I will, there is gonna be an issue.
Todays Workout
Squats
135 x 10
205 1 x 5
245 1 x 4
285 2 x 3
305 5 x 2
Bench
135 1 x 5
145 1 x 4
175 2 x 3
200 2 x 2
185 1 x 3
160 1 x 5
135 1 x 12
Flies
55 x 10 x 5
Good Morning (BB)
135 x 5 x 5
The gym I lifted at was so so. The only thing they had I could use was a MaxRack 3D. It was a glorified smith machine that had a better movement than a standard smith. Everything felt pretty good. Benches where way to high of the floor. Had a hard time getting the right position on bench. At least I got some work in. Otherwise, looking forward to getting back to the Y on Monday.
machineman
10-09-10, 8:05 pm
Solid workouts bro..
As for the comments, we are here for the venting. People who have no manners sometimes must be helped. Sad but true....
Thanks, bro...and helped he will be!
machineman
10-11-10, 11:48 am
No details, but stupid people must go. Where? I don't give a fuck just nowhere around me, my family or anywhere I may have to hear their stupidity.
No details, but stupid people must go. Where? I don't give a fuck just nowhere around me, my family or anywhere I may have to hear their stupidity.
No details needed... sometimes the things I see, hear, read, etc etc etc... REALLY make me wish the Zombies would finally pop outta the ground and feed on those people.. Oh well, until then, just gotta figure out where to ship them all lol
machineman
10-11-10, 12:35 pm
On a training note.....don't really feel the squat routine on Sheiko is helping much. Really seem to struggle getting the reps and weights as dictated. May go back to what D had me doing before I started Sheiko. Not really sure, but I feel that my squat is going the wrong way. I will wait and see how I feel tonight and see what direction I want to head in.....
On a training note.....don't really feel the squat routine on Sheiko is helping much. Really seem to struggle getting the reps and weights as dictated. May go back to what D had me doing before I started Sheiko. Not really sure, but I feel that my squat is going the wrong way. I will wait and see how I feel tonight and see what direction I want to head in.....
Good luck on the squat work brother.. You may look into some WSBB squat training. Thats what has helped my squat go up..
machineman
10-11-10, 12:39 pm
Good luck on the squat work brother.. You may look into some WSBB squat training. Thats what has helped my squat go up..
Hit me up with some particulars, if you could. If I have any questions, I will call ya later...since you are bored at work!!!!!
Hit me up with some particulars, if you could. If I have any questions, I will call ya later...since you are bored at work!!!!!
Hahaha.. will do bro. Gimme just a sec and I'll post the link to the articles that I say will help you out.
mritter3
10-11-10, 1:01 pm
tear them squats up bob...did mine earlier.
http://westside-barbell.com/westside-articles/articles2007/the_squat_07Nov.pdf
http://westside-barbell.com/westside-articles/PDF.Files/06PDF/06April_SquatWorkout.pdf
http://westside-barbell.com/westside-articles/articles2007/SQUATTING_july_2007_.pdf
http://westside-barbell.com/westside-articles/articles2008/lowerback_june08.pdf
http://westside-barbell.com/westside-articles/PDF.Files/06PDF/Explosive_leg_strength_NOV06.pdf
enjoy...
http://westside-barbell.com/westside-articles/articles2009/Squat_the_King_Lift.pdf
Last but not least...
Ya man, that shit aint right. I agree with Jim though, vent it out bro, all of it. Better here and in the gym, rather than some dude's face. But lifts are looking strong, we need to have a mini session soon big man. Or get an ABC soemtime early to mid December before break. Hope all is well. Gimme a call some weekend if your free we can hit up the Y.
machineman
10-11-10, 5:43 pm
Bam, I am going to print these out tomorrow at work. I have read most of them and have some ideas for my squat training. Thanks, brotha!!!!
machineman
10-11-10, 6:42 pm
I am going to break down the Sheiko a bit. I want to move squats to its own day. I may also throw in an accessory day. Tonight will look like this
BB Bench (will continue to use the percentage method as prescribed in Sheiko)
Floor Presses alt with CGBP
Incl BB Bench
Flies (alt between flat and incl)
Front Raises ss Side Raises
Abs
Reps on Bench exercises will be 3-6 except on first few warm up set.
Flies, Front Raises and Side Raises will be 8-12 reps
Abs will be a minimum of 4 sets of 20
machineman
10-12-10, 7:40 am
Bench
warm up
135 x 7
155 x 5
185 2 x 3
225 6 x 2
Floor presses
135 x 5
155 x 5
185 x 5
225 x 4
Tri Push down (v bar)
150 x 10
160 x 10
170 x 10
180 x 10
Front Raise
30 x 5
35 x 5
40 x 5
Side Raise
25 x 5
30 x 5
35 x 5
abs
done. bench is definitely feeling better and coming along nicely. Just trying to keep on progressing with everything. Will see how squats go tomorrow.
Nice work, MM. Good luck with the squats.
machineman
10-12-10, 8:53 am
Nice work, MM. Good luck with the squats.
thanks, bro.
machineman
10-12-10, 2:09 pm
Last night got a nice surprise when I got home from the gym. I was scrounging looking for something to eat but couldn't find anything that was already made. The Mrs. pops into the kitchen and offers to make me some eggs and toast!!! 4 eggs and 2 piece of whole wheat toast. She also made some home made apple butter yesterday. Slathered the toast with that as well. Went down nice and easy!!!! Gotta love it....even though she doesn't read here, thanks babe!!!!
machineman
10-19-10, 12:35 pm
Will try to get all the workouts up to date....some highlights....
Bench - 245 2 x 2 ** PR since my last 1RM was 245
Squat - Safety Bar - 315 2 x 2 - first time doing these and they suck!!
No DL day last week. Spent the weekend with the family and doing odds and ends around the house (mostly kitchen stuff).
Awesome work bro. Hope to see you soon. Good talkin yesterday as well.
machineman
10-19-10, 1:24 pm
Awesome work bro. Hope to see you soon. Good talkin yesterday as well.
Thanks, Drew...was good chatting it up for a minute....call anytime!! Def will see ya soon....no latter than Dec 4th!!
Well I'm glad the FORVM is somewhat working right now... had to drop in and see how my brotha was doing!? Glad to see your workouts are coming along and you have a plan of attack devised.
I love me some apple butter... def gotta stock up here soon..
Did you have any luck or find anything out about "that thing" you texted me about?
IN IRON,
BB-
machineman
10-19-10, 2:51 pm
Well I'm glad the FORVM is somewhat working right now... had to drop in and see how my brotha was doing!? Glad to see your workouts are coming along and you have a plan of attack devised.
I love me some apple butter... def gotta stock up here soon..
Did you have any luck or find anything out about "that thing" you texted me about?
IN IRON,
BB-
Thanks, bro.....everything seems to be coming along nicely. The mrs made another batch of apple butter the other day!!!!!
As far as "that thing".....I haven't come up with anything yet.....still thinking about it though. If you have any ideas def let me know.
Thanks, bro.....everything seems to be coming along nicely. The mrs made another batch of apple butter the other day!!!!!
As far as "that thing".....I haven't come up with anything yet.....still thinking about it though. If you have any ideas def let me know.
What exactly are your goals as far as "that thing".. u can send me a PM if u would like, as I am at work and have ZERO phone reception in the mall... funny, I work for a phone company with no reception.. lol
machineman
10-20-10, 3:49 pm
What exactly are your goals as far as "that thing".. u can send me a PM if u would like, as I am at work and have ZERO phone reception in the mall... funny, I work for a phone company with no reception.. lol
PM sent, brotha....hope the mall is treatin' ya well today!!!!!
Flash419
10-20-10, 4:03 pm
What exactly are your goals as far as "that thing".. u can send me a PM if u would like, as I am at work and have ZERO phone reception in the mall... funny, I work for a phone company with no reception.. lol
LOL.. sorry just had to comment on that. Phone company with no reception? Is that Sprint or AT&T? LOL Had a Sprint guy try to sell me service at the mall one time, but had to use a Verizon phone to call in to activate it. I cancelled the deal.
machineman
10-20-10, 10:46 pm
3 Board BB Bench (+20# in chains)
95 x 12
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1 x 1FR (totaled 335 with chains)* PR
DS 225 x 6
BOR
135 x 8
255 x 8 x 2
CG Floor Presses
135 x 5
225 x 5
225 x 5
Pulldowns
100 x 10
150 x 8 x 2
done.....Bench feels really good now....I will start next with squats and see what works and how to apply it for my first meet....after that I will do the same with deads and see where I am at in a couple months.....
boyer77
10-20-10, 11:20 pm
Lookin real good in here MM. Keep it up. You still at the Y?
machineman
10-21-10, 1:42 pm
Lookin real good in here MM. Keep it up. You still at the Y?
Yup, still at the Y!!
On a side note...not sure if it some allergy issues or what, but I woke up with a stuffy nose again.....this shit is getting old. Oh well, rest today and some good ZZZ's tonight and see what tomorrow brings. Will DL either tomorrow or Saturday.
Yup, still at the Y!!
On a side note...not sure if it some allergy issues or what, but I woke up with a stuffy nose again.....this shit is getting old. Oh well, rest today and some good ZZZ's tonight and see what tomorrow brings. Will DL either tomorrow or Saturday.
Glad I'm not the only person that trains at a Y.. mine might be different but I hate that place... yeah I get work done but good sweet Lord... it's like an affliction, abercrombie, and under armour runway all jammed into one.. and I nearly drown in hair gel and cologne daily..
I have been fighting off a cold for some time now.. started with an earache, sore throat, runny nose, cough.. all sorts of crap.. but I have been doing good so far to keep it to a minimum. Best remedy, OX told me about garlic pills, and I put a honey-lemon cough drop at the bottom of a cup, pour HOT green tea over it, mix it up, throw a bit of splenda on it all and drink it up.. Always makes me feel better.
IN IRON,
BB-
machineman
10-22-10, 10:30 am
Glad I'm not the only person that trains at a Y.. mine might be different but I hate that place... yeah I get work done but good sweet Lord... it's like an affliction, abercrombie, and under armour runway all jammed into one.. and I nearly drown in hair gel and cologne daily..
I have been fighting off a cold for some time now.. started with an earache, sore throat, runny nose, cough.. all sorts of crap.. but I have been doing good so far to keep it to a minimum. Best remedy, OX told me about garlic pills, and I put a honey-lemon cough drop at the bottom of a cup, pour HOT green tea over it, mix it up, throw a bit of splenda on it all and drink it up.. Always makes me feel better.
IN IRON,
BB-
My Y isn't that bad! It does have limited free weights but enough for me to get the job done...for now!! I just always have to fight the usual curling crowd but at least they know not to use the rack!!!! I will keep your advise in mind. I do love tea from time to time so that won't be a problem.
machineman
10-22-10, 10:40 am
I just posted this on the 2011 Arnold Classic/ABC thread so I will put it here as well.
On Friday, March 4th I will be stepping on the platform for the first time. THIS WILL HAPPEN. I am already working on making sure everything is in place. I hope to be in Columbus Thursday evening but I may not get in until early Friday morning. Either way, this is going down. No backing out this time (unless there is some sort of emergency). Now let's see where the pieces fall!!
machineman
10-23-10, 1:39 pm
Rack Pulls (knee level, +20# chains)
bar x 10
135 x 10
225 x 5
315 x 3
405 x 1 x 9 (1 rep every minute)
DS 315 x 10
Shrugs (+20# chains)
135 x 10
225 x 8
315 x 8
405 x F (hands hurt bad and had to take a break)
365 x 4
DS 225 x 30, 3 minute break 225 x 15
BB Curls ss Farmer Walk
80 x 8 ss 90 x 65ft
80 x 8 ss 90 x 65ft
80 x 8 ss 90 x 65ft
Done. Hands hurt real bad by the end. Still do. Can't really grip anything right now!!!!!! Felt good with the weights moved. Got my head down working toward March. No easy workouts from now til meet time. Monday will be squats.
machineman
10-25-10, 12:34 pm
Hands are better now. Traps are sore as hell. Ought to make squats tonight a real treat!! Reverse bands on tap. Just let it flow and see where it takes me. Looking forward to it!
Hands are better now. Traps are sore as hell. Ought to make squats tonight a real treat!! Reverse bands on tap. Just let it flow and see where it takes me. Looking forward to it!
YEAAHHHH bro!! Reverse bands are awesome.. I got em' tonight after I take my first round of openers! Glad them traps are sore lol
machineman
10-25-10, 2:13 pm
YEAAHHHH bro!! Reverse bands are awesome.. I got em' tonight after I take my first round of openers! Glad them traps are sore lol
I knew they would be after the drop sets on shrugs!! Been awhile since they were this tight 2 days later.
I knew they would be after the drop sets on shrugs!! Been awhile since they were this tight 2 days later.
I love when I get sore like I used to when I first picked up a bar...
machineman
10-25-10, 2:24 pm
I love when I get sore like I used to when I first picked up a bar...
haha, yea it's nice!!!! The mrs doesn't understand it, but thats okay. Took the kids to the Zoo yesterday and had a nice time. Had my youngest on my shoulders for about 5 minutes and had to tell her I couldn't carry her anymore!!!!
haha, yea it's nice!!!! The mrs doesn't understand it, but thats okay. Took the kids to the Zoo yesterday and had a nice time. Had my youngest on my shoulders for about 5 minutes and had to tell her I couldn't carry her anymore!!!!
Haha... awesome! I have been there before with my little brother at the mall and stuff.
The Zoo kicks ass btw... need to go soon..
machineman
10-25-10, 8:44 pm
Squats (double black for resistance, 20# chains)
bar x 10
135 x 5
185 x 5
225 x 5
225 x 2 x 7 (about 2 minutes apart)
DS 135 x 10
Standing GM
bar x 10
95 x 10
135 x 10
Ham Blaster
bw + 20lb x 10 x 4
done.....traps hurt like hell from Saturday so bar placement sucked!! Got the work done. Will be going up in weight next week and will probably stick with something like this for squats for the next month or so and see how well I do. Total resistance added about 60# per side. All in all a good workout. May also add an accessory day in to get some extra work....will have to wait and see if that plays out or not......
LOL.. sorry just had to comment on that. Phone company with no reception? Is that Sprint or AT&T? LOL Had a Sprint guy try to sell me service at the mall one time, but had to use a Verizon phone to call in to activate it. I cancelled the deal.
I work for Verizon hahahaha...
Squats (double black for resistance, 20# chains)
bar x 10
135 x 5
185 x 5
225 x 5
225 x 2 x 7 (about 2 minutes apart)
DS 135 x 10
Standing GM
bar x 10
95 x 10
135 x 10
Ham Blaster
bw + 20lb x 10 x 4
done.....traps hurt like hell from Saturday so bar placement sucked!! Got the work done. Will be going up in weight next week and will probably stick with something like this for squats for the next month or so and see how well I do. Total resistance added about 60# per side. All in all a good workout. May also add an accessory day in to get some extra work....will have to wait and see if that plays out or not......
Nice squatting brother.. as far as adding accessory work goes.. I know Louie Simmons says that a natural/drug free lifters should get in anywhere between 10-25 extra workouts a week. Im trying to do it and it's hard man..
IN IRON,
BB-
machineman
10-26-10, 2:36 pm
Nice squatting brother.. as far as adding accessory work goes.. I know Louie Simmons says that a natural/drug free lifters should get in anywhere between 10-25 extra workouts a week. Im trying to do it and it's hard man..
IN IRON,
BB-
Thanks, bro....legs are a bit tight today!!!! 10-25???? Holy crap! I ain't got that kinda time. Now I feel like a slacker just trying to add 1!!!!!
Thanks, bro....legs are a bit tight today!!!! 10-25???? Holy crap! I ain't got that kinda time. Now I feel like a slacker just trying to add 1!!!!!
I think by the "smaller workouts" he means that yeah, a trip to the gym would be good, but if not then invest in some ankle weights (pair of 10 and 20 lbs) and do 200 leg curls a night lying on your bed, or maybe some abs at home, a jog around the neighborhood. Something that is constantly "re-breaking down" the muscles so they are also constantly repairing and growing.
machineman
10-27-10, 9:42 pm
Bench Day
2 board
bar x 10
135 x 5
185 x 5
225 x 3
275 x 2 x 2
DS 185 x 12 (full range) -- 135 x 20 (full range)
CGBP
135 x 10
185 x 10
225 x 7
225 x 5
185 x 10
135 x 10
BB Front Raise
40 x 8
50 x 8
60 x 8
DB Press (1 db, behind the head)
40 x 10
50 x 10
60 x 10
Rotator Cable work
in/out 4 sets 10
done
will start back to more volume on bench next week. Definitely didn't feel as good today. Could also be a slight cold I have going on. Either way, Friday/Saturday is pull day!!!!!!! Can't wait.....
Firedrake
10-27-10, 11:45 pm
Very nice work, Bob -- I like the benching!
machineman
10-28-10, 8:11 am
Very nice work, Bob -- I like the benching!
Thanks, Jim. The bench is coming along. I will go back to bench 2 times a week starting next week. Could feel a difference yesterday and I think the volume training for bench has been really doing well for me.
machineman
10-29-10, 6:54 am
Nice benching bro!!
thanks, bro....I am pushing off tonights workout til tomorrow....this stuffy nose didn't help any on Wednesday and I know it won't help tonight! I would rather not be deadlifting with a stream of goo running out my nose!!!
machineman
10-30-10, 1:57 pm
Deads (lowest pin rack pulls, blue and black band for resistance)(weight only listed)
135 x 8
225 x 5
225 x 5
315 x 3
315 x 3
405 x F (just missed the lockout)
365 x 1 x 2
315 x 5
Yates Rows
135 x 10
225 x 10
225 x 10
1 arm DB Row
85 x 7/7
85 x 7/7
BB Curl
80 x 8
80 x 8
Easy Bar Curl
65 x 8
65 x 8
Cable Crunches
200 x 12
200 x 12
200 x 12
200 x 10
Done. First time I have used the bands for resistance on the DL. Definitely will be a staple in the routine from now on!! Felt good as the 405 with the added resistance puts it just under 500#. I honestly feel that come March, I will be in the 5's.
rob_in_korea
10-31-10, 8:05 am
Sick workouts machineman. You are throwing some serious weight around.
-Rob
machineman
10-31-10, 12:42 pm
Sick workouts machineman. You are throwing some serious weight around.
-Rob
Thanks, Rob!! Just puttin in work like everyone else. Trying to be better today than I was yesterday.
Solid work. Hope to see you in December!
thanks, bro....I am pushing off tonights workout til tomorrow....this stuffy nose didn't help any on Wednesday and I know it won't help tonight! I would rather not be deadlifting with a stream of goo running out my nose!!!
Haha... I know the feeling man. It's hard enough to breathe while deadlifting, let alone with some congestion hindering things too! Still, nice deadlift session brother!
Just got your text this morning... and.. HAPPY HALLOWEEN (late.. I know) to you too brother!
IN IRON,
BB-
machineman
11-02-10, 5:41 am
Solid work. Hope to see you in December!
Thanks, bro. Hope you can make it up for the ABC!!
Heavy heavy heavy, MM.
Thanks for stopping by, bro!
Haha... I know the feeling man. It's hard enough to breathe while deadlifting, let alone with some congestion hindering things too! Still, nice deadlift session brother!
Just got your text this morning... and.. HAPPY HALLOWEEN (late.. I know) to you too brother!
IN IRON,
BB-
Thanks, bro! Hope you guys all had a great Halloween!
machineman
11-02-10, 5:46 am
Took the day off work to spend some time with the mrs (without the kids since they were in school). We had a nice day together. First time in a long time we have been able to spend some time together without the kids. Did some running around, went out for breakfast and some ice cream in the afternoon. All in all a great day!! Now onto to the evening squat session.....
Squats (double blue and red band for resistance)
bar x 5
bar x 5
135 x 5
225 x 5
225 x 5
295 x 3
295 x 2
DS 225 x 5
Ham Blaster
3 x 15
Cable Crunches
170 x 20
180 x 15
190 x 12
200 x 12
Hip Adductor/Abductor
100 x 10 - 100 x 10
130 x 10 - 130 x 10
Called it a day. I didn't go real heavy on squats. Gonna run a little deload week this week and get back to the real heavy stuff next week. Body needs a bit of a break so I will listen and do what I need to.
machineman
11-02-10, 1:35 pm
Took the day off work to spend some time with the mrs (without the kids since they were in school). We had a nice day together. First time in a long time we have been able to spend some time together without the kids. Did some running around, went out for breakfast and some ice cream in the afternoon. All in all a great day!! Now onto to the evening squat session.....
Squats (double blue and red band for resistance)
bar x 5
bar x 5
135 x 5
225 x 5
225 x 5
295 x 3
295 x 2
DS 225 x 5
Ham Blaster
3 x 15
Cable Crunches
170 x 20
180 x 15
190 x 12
200 x 12
Hip Adductor/Abductor
100 x 10 - 100 x 10
130 x 10 - 130 x 10
Called it a day. I didn't go real heavy on squats. Gonna run a little deload week this week and get back to the real heavy stuff next week. Body needs a bit of a break so I will listen and do what I need to.
In my haste this morning, I neglected to record something!!
Standing GM (after squats)
bar x 7
135 x 5
185 x 5
205 x 5
205 x 5
In my haste this morning, I neglected to record something!!
Standing GM (after squats)
bar x 7
135 x 5
185 x 5
205 x 5
205 x 5
Gotta love the GM's.. happy you and the misses got some time together.. I finally got some time with my girl in and looks like your training is still going great man! Awesome!!
IN IRON,
BB-
machineman
11-03-10, 8:22 pm
Bench (+20# chain)
bar x 10
135 x 5
185 x 5 (touch and go)
185 x 5 (pause and go)
225 x 2 (t&g)
225 x 2 (t&g)
CGBP (+20# chain)
135 x 7
185 x 5
225 x 5
225 x 3
Overhead tri ext (cable machine)
80 x 7, 90 x 7, 100 x 7, 110 x 5 (no rest)
130 x 7
130 x 7
Lat Pulldowns
130 x 8
160 x 8
170 x 4
130 x 6
Pec Dec
130 x 10
165 x 10
165 x 10
Done. Workout took about 65 minutes. Wasn't really planning on going up to 225 with the chains, but it felt pretty good and I have had alot on my mind the last few days. Arms are toast right now and the chest is shot. Guess it was a good day after all!!
jandirigma
11-05-10, 12:55 am
Nice! Going heavy on the chains, I see. That's some work that'll rip my arm in half, hehe! Keep going hard, sir.
machineman
11-05-10, 7:03 am
Nice! Going heavy on the chains, I see. That's some work that'll rip my arm in half, hehe! Keep going hard, sir.
Thanks, bro!! I love throwing in something a little different!!
machineman
11-05-10, 9:07 pm
Rack Pulls (high to work on lockout)
135 x 8
225 x 5
315 x 3
315 x 2
405 x 2
495 x 1
585 x F
545 x 1
585 x F
495 x 2
405 x 5
Shrugs
225 x 10
225 x 8
315 x 7
Face Pulls
40 x 10
80 x 10
130 x 10
BB Curls
80 x 8
90 x 7
100 x 5
Bench (just to get under the bar for a 2nd time this week) nothing too exciting!
135 x 8 x 5
Done. Tris are still sore from Wednesday. The bench work was more speed from the pause than anything. Also just to make sure form was comfortable. Was SO wanting to get that 585 rack pull, but not quite there yet. Soon, very soon!!!! I feel that everything is progressing in the right direction right now. Just gonna keep on movin the weight.
Nice work on those rack pulls! You'll get the 585!
machineman
11-06-10, 11:03 am
Nice work on those rack pulls! You'll get the 585!
Thanks, brotha.....I will swing by your journey here in a bit!!
jandirigma
11-07-10, 8:40 am
Rack Pulls (high to work on lockout)
Done. Tris are still sore from Wednesday. The bench work was more speed from the pause than anything. Also just to make sure form was comfortable. Was SO wanting to get that 585 rack pull, but not quite there yet. Soon, very soon!!!! I feel that everything is progressing in the right direction right now. Just gonna keep on movin the weight.
Just train like an animal and stay consistent and 585 is gonna be a walk in the park. Solid effort here, bro!
you rollin up to New Buffalo this weekend?
machineman
11-08-10, 11:29 am
you rollin up to New Buffalo this weekend?
Would love to but finances won't permit it.
Your rack pulls are insane bro!
machineman
11-09-10, 9:59 am
Your rack pulls are insane bro!
Thanks, bro.
machineman
11-09-10, 10:00 am
I'll Drive!!!!!
If it were just that, I would go. Thanks, though. You can drive to Cleveland!!
Wingman
11-09-10, 11:44 am
If it were just that, I would go. Thanks, though. You can drive to Cleveland!!
...you know how much driving I have already been doing?
machineman
11-09-10, 11:45 am
...you know how much driving I have already been doing?
I know!! If the weather is shitty, we will take the tank. We will figure out the driving situation at a later date!!
Wingman
11-09-10, 11:55 am
I know!! If the weather is shitty, we will take the tank. We will figure out the driving situation at a later date!!
Yes sir! Me like the tank. The tank good. And, when you drive, the things you say are awesome. Example: "I'll run that bitch mobile over in 5 seconds"
machineman
11-09-10, 8:41 pm
Yes sir! Me like the tank. The tank good. And, when you drive, the things you say are awesome. Example: "I'll run that bitch mobile over in 5 seconds"
lol....We can run little people over whilst in tank!!!!!
machineman
11-09-10, 8:44 pm
OHP
70 x 5
85 x 5
100 x 3
125 x 5
135 x 5
145 x 7
Chins (I really SUCK at these) used weight assisted machine
100lb assist x 10, 10, 8, 7, 8
I know there was more I could do, but I haven't completely figured this day out yet. It will look better next week. I will be running 5-3-1 for the next 12 weeks. That will take me to 4 weeks out from my comp. Any and all input is welcome as to what to add to this day!!
jandirigma
11-10-10, 3:34 am
OHP
70 x 5
85 x 5
100 x 3
125 x 5
135 x 5
145 x 7
Chins (I really SUCK at these) used weight assisted machine
100lb assist x 10, 10, 8, 7, 8
I know there was more I could do, but I haven't completely figured this day out yet. It will look better next week. I will be running 5-3-1 for the next 12 weeks. That will take me to 4 weeks out from my comp. Any and all input is welcome as to what to add to this day!!
I suck at really wide chins. Back when I was in a commercial gym, I always had to use the assist. But that's fine, as long as it hurts! So far so good over there?
machineman
11-10-10, 6:04 am
I suck at really wide chins. Back when I was in a commercial gym, I always had to use the assist. But that's fine, as long as it hurts! So far so good over there?
Thanks, bro. I think it goes without saying that I suck at them!! Everything is going well here, how about there??
jandirigma
11-10-10, 7:58 am
Thanks, bro. I think it goes without saying that I suck at them!! Everything is going well here, how about there??
It's hard trying to pack on some size when my job involves lots of cardio ( I teach P.E. and then play with the kids). Today, I played soccer for about three hours with my students. I'm tired but happy over here.
machineman
11-10-10, 10:39 pm
Deads
DL
warm up
180 x 5
225 x 5
270 x 3
335 x 5
360 x 4 (5)
380 x 4 (5)
** obviously I need to back off the 1RM a few pounds. I will take care of that next week.
Had to scrap the rest of the workout due to one of the kids complaining about a stomach ache. Turned out to be nothing. Told the mrs I am not taking her to the Y the rest of the week. I can't keep ditching these workouts. Either that or I will lift after the kids hit the rack. Not real happy right now.....
jandirigma
11-10-10, 10:55 pm
Deads
DL
warm up
180 x 5
225 x 5
270 x 3
335 x 5
360 x 4 (5)
380 x 4 (5)
** obviously I need to back off the 1RM a few pounds. I will take care of that next week.
Had to scrap the rest of the workout due to one of the kids complaining about a stomach ache. Turned out to be nothing. Told the mrs I am not taking her to the Y the rest of the week. I can't keep ditching these workouts. Either that or I will lift after the kids hit the rack. Not real happy right now.....
Yep, that's frustrating to get a good lift and get bugged for nothing. I'd probably go ballistic if that happened. Well, gotta do whatcha gotta do to get the work done in the gym, especially if you get bugged for no reason. Just don't dish out on the folks if crap like this happens again, hehe! I know it's gonna be crappy if that happens again, but be cool.
machineman
11-12-10, 8:48 am
After reading the 531 manual, I have decided to use the BBB (Boring But Big) assistance days and see how I like them. So far, I have used the jack shit method without realizing it!! So, the workouts will look like this
Monday
Standing OHP (whatever set and rep range the week calls for)
OHP 5 x 10
Chins 5 x 10
Tuesday
Deadlft (whatever set and rep range the weeks calls for)
Deadlift 5 x 10
Hanging leg raises 5 x 15
Thrusday
Bench (same as above)
Bench 5 x 10
Dumbell Rows 5 x 10
Friday
Squat (same as above)
Squat 5 x 10
Leg Curl 5 x 10
I will start with this and if it doesn't seem to be what I need, I will move on to a different approach. This will get interesting!!!
machineman
11-13-10, 5:29 am
Warm Up
Bench
5x90
5x110
3x135
5x165
5x180
8x190
BBB Assistance
Bench
155 x 10
155 x 10
155 x 10
135 x 10
135 x 10
DB Row
40 x 10
50 x 10
60 x 10
60 x 10
60 x 10
jandirigma
11-13-10, 8:40 am
Nice job, basic yet intense. Nobody buggin' ya now?
machineman
11-13-10, 9:17 am
Nice job, basic yet intense. Nobody buggin' ya now?
Thanks, brother! No, last night went well. Told the kids if they pulled another stunt like that I wasn't taking them with me anymore! Seems to have worked.
machineman
11-13-10, 7:30 pm
Went in to get my squat session in....got to my last set 330 x 5+.....2 reps in and felt sharp pain in my right knee. Had the pins set in the rack, dumped the weight. Stripped the bar down to 135 and tried the 5 x 10. Got through 1 set of 10 but at 5 of the 2nd set, knee wasn't feeling too good. Stripped the weights off, racked em up and came home. I will see how it feels over the next few days. I am going to knock the weight down a bit (for safety sake) and try again next week. It would have been a hell of a grind to get the 5+, but I was good for it. I just don't want to injure something.....not now. I have too much work to do. I would rather back off the weight some and continue to lift than not be able to lift at all. Will update tomorrow as to how the knee feels......
Sucks to hear about that knee tweak (I've had... so many knee problems in my short life so far it's stupid). Rest up, and become great friends with ice, heat, and ibuprofen.
rob_in_korea
11-14-10, 2:31 am
Great looking workouts machineman. I enjoyed the boring but big workouts. Hope your knee is feeling better.
-Rob
machineman
11-14-10, 4:55 am
Sucks to hear about that knee tweak (I've had... so many knee problems in my short life so far it's stupid). Rest up, and become great friends with ice, heat, and ibuprofen.
Great looking workouts machineman. I enjoyed the boring but big workouts. Hope your knee is feeling better.
-Rob
Thanks, fellas. Knee is tight this morning. A little discomfort but I think it will be okay in another day or two.
Looks like you've got a plan. Be careful with that knee my friend! It's hard to tell when your the one squating but really check your form. Do you have a cam corder or someone that can go in and watch you squat? If so I'd suggest you have them pay close attention to the angle of your knee. Make sure it doesnt go to far farword. Just a thought. Keep training man your only going to get stronger!
machineman
11-16-10, 1:04 pm
Looks like you've got a plan. Be careful with that knee my friend! It's hard to tell when your the one squating but really check your form. Do you have a cam corder or someone that can go in and watch you squat? If so I'd suggest you have them pay close attention to the angle of your knee. Make sure it doesnt go to far farword. Just a thought. Keep training man your only going to get stronger!
Thanks for the tips. I will see if I can get my camera to take some video. It is my knee that I have had 2 surgeries on so far. Feels good to go now, but I am still going to back the weight down some until I am confident again!
Wingman
11-16-10, 11:23 pm
Hows the knee big guy?
machineman
11-18-10, 12:23 pm
Hows the knee big guy?
knee is good...just been super busy. will update later!!
mritter3
11-19-10, 8:25 am
yo bob...that suck about the knee man..take care of it...u use knee wraps?....the 531 is looking good man.
machineman
11-19-10, 10:19 am
yo bob...that suck about the knee man..take care of it...u use knee wraps?....the 531 is looking good man.
nah, don't use 'em
machineman
11-19-10, 10:23 am
I am going to put this into one post. Work has just slammed us and looks like we are working the next 2 weeks straight (after working last weekend as well).
5-3-1 Cycle 1 Week 2
OHP
Met all weights and reps
Heaviest set went for 6
BBB 5 x 10
Deads
Met all weights and reps
Heaviest set 360 x 6
BBB 225 x 10 x 5
Probably going to incorporate Bench and Squats either tonight or tomorrow. Will have to wait and see what work has in store. As it looks now, it wil be a minimum of 10 hours tomorrow and Sunday. May even have to work 1/2 day on Thursday. Don't know yet.
machineman
11-21-10, 6:04 am
11/20 Bench
Cycle 1 Week 2
Bench
70 x 5
90 x 5
110 x 3
180 x 3
190 x 3
200 x 9
BBB Bench
175 x 10
155 x 10
155 x 10
135 x 10
135 x 10
DB Row
60 x 10 x 5
weedlewott
11-28-10, 12:46 am
I'm not sure what BBB Bench is, but hell... Those numbers look good. haha. How you been, bro?
machineman
11-29-10, 8:54 am
I'm not sure what BBB Bench is, but hell... Those numbers look good. haha. How you been, bro?
Everything is going well. Busy as shit at the moment, but that is the way it goes.
After a very busy and hectic Thanksgiving weekend, I will move on to Cycle 2 Week 1 today.
mcbeast
11-29-10, 10:49 am
Good work in here..Tear it up today!
machineman
11-29-10, 11:29 am
Good work in here..Tear it up today!
Thanks, bro. Will do!!! Looking forward to it. OHP is starting to get fun again!
I'm back brother! Hope everything is going good bro and I'm praying your knee feels better man! Thanks for checking in on me man.. God Bless
IN IRON,
BB-
Busting ass at work and at the gym. hope you're finding time for family and rest in there too bro.
machineman
11-29-10, 10:12 pm
Busting ass at work and at the gym. hope you're finding time for family and rest in there too bro.
You know me, brotha! Family first. I got some good rest in over the long holiday weekend as well as some quality family time. Now it is time to get this train rollin' again.
machineman
11-29-10, 10:15 pm
Cycle 2 Week 1
OHP
75 x 5
90 x 5
105 x 3
130 x 5
140 x 5
150 x 5 + 1
BBB OHP
95 x 10 x 5
Cable Crunches
100 x 15
130 x 15
150 x 15
180 x 15
200 x 15
200 x 12
Done
Squats tomorrow so I can pull in Cleveland on Saturday!!
Cycle 2 Week 1
OHP
75 x 5
90 x 5
105 x 3
130 x 5
140 x 5
150 x 5 + 1
BBB OHP
95 x 10 x 5
Cable Crunches
100 x 15
130 x 15
150 x 15
180 x 15
200 x 15
200 x 12
Done
Squats tomorrow so I can pull in Cleveland on Saturday!!
MM!!
I like it! .. but yanno what ?!?!?!? your get'n as bad as me with the abbrevs. hahahahah.. took
me a sec. to decipher what you were up to but got it figured out.. good job with the presses @
150, I take it the +1 meant you set it down for a sec, regained yourself, and slammed one more
up.. good job!.. but, you did lose me with the BBB- OHP, I know it's a press, but what's the BBB
stand for ?!?!? do tell.. Anyways, good to cya still carvin' it up.. hope all goes well for ya.... lata'
bra'.
PS- cycle ????
NW.
Lookin good in here mm! cant wait to see the pulls. Sorry I havent checked in more...
weedlewott
11-30-10, 11:34 pm
Everything is going well. Busy as shit at the moment, but that is the way it goes.
After a very busy and hectic Thanksgiving weekend, I will move on to Cycle 2 Week 1 today.
I feel you there, man. Trust me. Good looking numbers on the new cycle. I like what I'm seeing. You've got your head right. I approve.
mritter3
12-01-10, 9:13 am
nice pressing bob...strong numbers man.
machineman
12-01-10, 9:02 pm
Saint...bro you crack me up! Cycle 2 is basically the second wave of 5-3-1! BBB stands for boring but big. It is an accessory cycle Wendler prescribes. Just seeing which way I want to run things. The 5 +1 means that I needed to hit 5, but I got 1 extra.....
WW, DANO, ritter....Thanks fellas. OHP felt good.
machineman
12-01-10, 9:08 pm
Squats
175 x 5
215 x 5
255 x 5
280 x 5
300 x 4
135 x 10
135 x 10
135 x 10
Moved to do standing box squats where the weight is between your legs and you let it drop between the boxes. I will see if I can find a vid here in a bit.
BW x 15
BW + 25 x 15
BW + 45 x 15
I am really getting frustrated with this. I know why it is happening, but don't like it. I have been worrying that my squats are deep enough even though people that know have said they were. I was working on form and finally felt the "spread the floor". Well, obviously that let me get deeper, so that is what I have been working on. Even on the heavier sets. I think last week I allowed myself to slip back into the old habits. I didn't allow that to happen today. I wonder if I am just overthinking this....or just need to get deeper and work with the weights I can work with. I am thinking that deeper is better and the weights will come up. Just to clarify, the "shallower" squat was still below parallel. Just now it is about an inch or so deeper.
jandirigma
12-02-10, 7:20 pm
You're numbers on the squat are good, man. Just be careful, going too deep can be a knee killer. I think you're doing fine.
mritter3
12-03-10, 9:28 am
nice squatting bob....u fellas have fun in cleveland this weekend...wish i wasnt working.
Way to pull that 455 today brotha!!!!!
machineman
12-05-10, 8:45 am
Way to pull that 455 today brotha!!!!!
thanks, bro!!! Felt good to finally get it!
machineman
12-05-10, 8:47 am
Warm up
135 x 8
225 x 5
315 x 5
365 x 3
405 x 2
455 x 1* PR
495 x F broke it off the ground to about mid shin. Last time I tried this it never left the floor
415 x 2
315 + 80# chains x 3
315 x 7
DB Rows
90 x 5/5
110 x 5/5
120 x 5/5* PR
130 x 5/5* PR
160 x 3/3* PR
170 x 3/3* PR
175 x 3/3* PR
DONE
Grip was toast after that! Had a great workout with a great group. Glad to have some new people out and great to see some old friends again. Can't wait for the next outing.
machineman
12-05-10, 8:48 am
I gotta give huge props to TJ from IA. Great guy and he really took care of us. If anyone is ever in the area, look up IA. This is truely an Animal gym with a great staff.
smoothballer
12-06-10, 8:23 am
Great to meet you this weekend Bob! You really kicked ass on the those deadlifts and a huge congrats on all the PRs. I had a great time on Saturday and can't wait til the next one!
Congrats on that deadlift bro! Awesome.
Wish i could of made it man. Looks like a solid WO. Congrats on the PRs.
AWESOME PR Bob! 500 here you come!
machineman
12-06-10, 12:46 pm
Congrats on that deadlift bro! Awesome.
Wish i could of made it man. Looks like a solid WO. Congrats on the PRs.
AWESOME PR Bob! 500 here you come!
Thanks, fellas. It was some work to lock it out, but I got it. Now on to 500!!!!
jandirigma
12-07-10, 11:06 pm
Great deads! Must be hella awesome to be in an ABC.
machineman
12-08-10, 11:36 am
Great deads! Must be hella awesome to be in an ABC.
Truly one of the greatest experiences. It takes your training to a whole new level when you get around like minded people!
machineman
12-08-10, 11:36 am
OHP
95 x 5
115 x 5
135 x 3
145 x 3
155 x 3
Wanted to do some DB Press but the shoulder wasn't feeling it.
Cable Crunches
150 x 20
160 x 20
170 x 20
180 x 15
190 x 15
Done. Wanted to do more, but was still feeling the effects of the pulling and rows from Saturday. Lifted smart and called it a day.
smoothballer
12-08-10, 1:55 pm
Way to play it smart. I gotta watch how I time deads and standing militaries too for my lower back.
machineman
12-09-10, 8:38 am
Squat
bar x a few, then a few more
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3
355 x F (missed in the hole)
DS 225 x 10
Pressed for time this week so I got in and got out. I haven't felt this uncomfortable with this weight in a long time. Between bar placement and depth, it is basically a new lift for me. This is something I will need to get ironed out in the next 6 weeks. At this point I don't care if I don't get back to my current 1RM, I just want to nail all 3 attempts.
freighttraindane
12-09-10, 8:44 am
Squat
bar x a few, then a few more
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3
355 x F (missed in the hole)
DS 225 x 10
Pressed for time this week so I got in and got out. I haven't felt this uncomfortable with this weight in a long time. Between bar placement and depth, it is basically a new lift for me. This is something I will need to get ironed out in the next 6 weeks. At this point I don't care if I don't get back to my current 1RM, I just want to nail all 3 attempts.
Solid lifts right there, Nice work!
smoothballer
12-09-10, 9:03 am
You ditching 5/3/1 bro?
Squat
bar x a few, then a few more
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3
355 x F (missed in the hole)
DS 225 x 10
Pressed for time this week so I got in and got out. I haven't felt this uncomfortable with this weight in a long time. Between bar placement and depth, it is basically a new lift for me. This is something I will need to get ironed out in the next 6 weeks. At this point I don't care if I don't get back to my current 1RM, I just want to nail all 3 attempts.
MM!!
Looks like your trainin' like a p/l'er.. *smile*.. you mentioned "basically a new lift", not squats ??
& pardon the brief lapse in grey matter, but what's DS ?? I know it'll probably hit me as soon as I
post this (LoL), but more than anything just curious.. Well, time to go take care of buisness.. check
ya soon bra'.........lata'
NW.
Note:
LoL.. drrrrrrr.. deep squats (DS's) *rolls eyes*
NW.
machineman
12-10-10, 9:08 am
You ditching 5/3/1 bro?
Not really. Just changing things up this week. I will be taking next week off. Body feels pretty beat up right now.
MM!!
Looks like your trainin' like a p/l'er.. *smile*.. you mentioned "basically a new lift", not squats ??
& pardon the brief lapse in grey matter, but what's DS ?? I know it'll probably hit me as soon as I
post this (LoL), but more than anything just curious.. Well, time to go take care of buisness.. check
ya soon bra'.........lata'
NW.
I changed a few things on the squat so it feels like a completely different lift now. The bar is lower and I am keeping the knees spread apart on the drop. DS = drop set.
Solid lifts right there, Nice work!
Thanks, Dan.
machineman
12-10-10, 9:12 am
Went with heavy singles last night to gauge progress.
Bench
warm up
95 x 5 x 2
135 x 5
185 x 5
225 x 2
245 x 2
255 x 1
265 x 1
275 x F
DS 185 x 20
DB Fly
50 x 8
60 x 10
60 x 10
7's (bb skulls, behind head ext to press, cg press)
50 x 7/7/7
70 x 7/7/7
1 Arm Tri pulldown
40 x 15/15
50 x 12/12
Blue Band Press Down
1 x 100
Done
I am doing high rack pulls tonight to hammer on the lockout then I will be taking next week off. Just feeling real beat up right now and need a break.
smoothballer
12-10-10, 9:23 am
Strong Benching Bob!
Yeah sometimes you neeed to take some time offf and recover. I should probably try that.
jandirigma
12-10-10, 8:26 pm
Bench presses from hell, man! Good job, now rest.
machineman
12-10-10, 9:32 pm
High Rack Pulls (hammer the lockout)
135 x 10
225 x 8
315 x 5
405 x 5
495 x 3
545 x 1
585 x 1*PR
DS 405 x 13
BB Shrugs
135 x 10
225 x 10
315 x 8
315 x 6
DS DB Shrug 60 x 33
DB Rows
90 x 5/5
95 x 5/5
100 x 5/5
Seat Rows
150 x 15
180 x 15
200 x 15 (stack)
300 x 12 (stack + 2-50# db's)
300 x 10
Done. Off now for a week. Definitely need the rest.
smoothballer
12-11-10, 11:04 am
Congrats on the PR Bob!
machineman
12-11-10, 11:28 am
Congrats on the PR Bob!
Thanks, bro.....looking forward to a down week.
jandirigma
12-11-10, 10:02 pm
Great PR, man. Next time, 600! Hehe.
Wingman
12-12-10, 12:15 am
How bout on your off week, you come pick this guy up and we go to some Mongolian BBQ =D
But you deserve a week off after that shit in Cleveland, hell everyone does.
Take it easy big man, hopefully see ya soon.
Firedrake
12-16-10, 9:30 pm
Solid work, Bob, though I doubt you'll get must rest with Christmas being next weekend. <grin>
Keep at it, bro!
machineman
12-21-10, 11:49 am
Rack Pulls (below knee)
bar x a few
135 x 5
225 x 5
315 x 3
405 x 3
495 x 1
525 x F
DS 405 x 3 x 3
Jailhouse Rows
1 pie x 10
2 pie x 10
3 pie x 10
4 pie x 7
1 Arm DB Row
100 x 5/5
100 x 5/5
BB Curl
80 x 7
90 x 7
100 x 7
Done..... I have 6 weeks of training left. Then starts the final prep. I will be running this a little different. I will lift M-T-W, off, F-S-S, off, off. I will do this for 2 weeks, deload then repeat. That will be 6 weeks in the books. Time to bust ass and get that last little bit.
Nice pulls man. I'm gonna have to get you down to my gym after the holidays.
machineman
12-22-10, 9:27 am
Nice pulls man. I'm gonna have to get you down to my gym after the holidays.
Thanks. I was thinking the same thing yesteday. I was going to call you after Christmas and set something up.
machineman
12-24-10, 9:00 am
So after getting some VERY unexpected news Monday night, this week has NOT gone according to plan. Check out the Livin' section for a post entitled Life.....it will explain everything. Training will be resumed Monday at the latest. I was reeling from the news and had a hard time with it. Everything is good now. Unfortunately I lost 1 week of training which will be the last week of lost work. Expect that to be made up in the next 5 weeks for sure. Most likely the training splits I listed will change. To what I have no idea right now.
machineman
12-27-10, 9:31 pm
Back in after a very busy and odd week last week.....
Rack Pulls -above knee
bar x a couple
135 x 7
225 x 7
315 x 5
405 x 3
495 x 2
585 x 1
635 x F
635 x F
585 x 1
495 x 3
Shrugs (BB)
135 x 10
225 x 10
225 x 10
Rows (Yates)
225 x 10 x 2
BB Curls
90 x 7
100 x 7
110 x 5
Standing Alt DB Curl
30 x 5/5
40 x 5/5
50 x 5/5
Cable Crunches
130 x 25
140 x 25
150 x 25
Done...SO damned close on getting that 635....I will OWN that fucker in two weeks.....hands are shot (as usual after pull day)...
The date that I will be lifting in Columbus has been changed. I will be lifting on Sunday instead of Friday. That blows cause now I will really need to make sure I pack enough food for Saturday. Glad I caught that now and not later.
machineman
12-28-10, 10:06 pm
Bench
bar x 10
135 x 7
185 x 5
225 x 3
245 x 2 x 3
185 x 4 x 2
DB Incline Press
45 x 10
50 x 10
55 x 10
DB Fly
55 x 10
55 x 10
Lat Pull Down
120 x 7
130 x 5
150 x 5
160 x 5
Tri Pushdown
120 x 7
140 x 7
160 x 7
Done. Got my goal of 3 sets at 245. Some of them weren't as clean as I would have liked, but got them anyway. Felt good to do some reps with this weight.
rob_in_korea
12-29-10, 7:33 am
Sick workouts machineman. You are making some serious progress.
-Rob
I'm trying to plan out my training for next week, is Monday the only day you want to come up? And you want to hit squats right? I think I'm gonna be off Friday, Saturday, and Sunday. So I'm just trying to get stuff in line.
machineman
12-31-10, 9:48 pm
I'm trying to plan out my training for next week, is Monday the only day you want to come up? And you want to hit squats right? I think I'm gonna be off Friday, Saturday, and Sunday. So I'm just trying to get stuff in line.
I have to work Tuesday thru Friday but I can do whatever works best for you. Hit me up tomorrow. I am going in to the Y early to get my squat work in. If we plan this soon, I will work whatever you have for the day.
machineman
01-01-11, 12:42 pm
What better way to start off the new year!!!! 10:30am and the gym was pretty much empty.
Squats
bar x a few
135 x 5 x 2
225 x 5
315 x 2
add blue bands for assistance (doubled)
365 x 2
405 x F
DS 315 x 3
Leg Press
3pps x 5
4pps x 5
5pps x 5
6pps x 4
7pps x 2
Done and out. Had to get the kids from the child care. I am going to go back to squating and benching with the bands as that seems to be where I made my best strength gains. Deads will be performed from knee level and just below knee level until I do my 1RM week in a few weeks. Time to get everything dialed back in and try to peak at the right time.
smoothballer
01-01-11, 12:46 pm
Happy New Year! No better way to start the year than some serious squatting!!!!
machineman
01-03-11, 8:55 am
Happy New Year! No better way to start the year than some serious squatting!!!!
Thanks, bro....legs are still trashed!!
keep it up bob!
Will do Rob!!
machineman
01-04-11, 8:21 am
Warm Up
bar x a few
add double blue band for assistance
135 x 5 x 2
185 x 5
225 x 5
275 x 3
315 x 1
DS 225 x 5 x 3
CGBP (with double blue for assistance)
135 x 10
185 x 8
225 x 5 x 3
DB Fly
55 x 8 x 2
Tri Press Down (assisted pull up machine knee pad)
180 x 10 x 2
Rotator Cable Work
Abs
Done. 315 was a solid rep. Need to work on getting back up in weight. I will also resume board work and incorporating chains.
Will be lifting tomorrow with Gunjak doing deads/rack pulls.
smoothballer
01-04-11, 9:06 am
Should be a solid session with you and GunJak! I foresee a PR in your future...
machineman
01-04-11, 11:39 am
Should be a solid session with you and GunJak! I foresee a PR in your future...
haha...will have to wait and see!!! Now if I could just get this belt issue sorted, I would be all set.
Nice workouts MM. Liking the benching.
machineman
01-04-11, 12:22 pm
Nice workouts MM. Liking the benching.
Thanks, wedge. Only a few more weeks left to get everything I can.
machineman
01-05-11, 8:37 pm
Rack Pulls (below knee)
Warm Up
225 x 3 x 2
315 x 2
405 x 1
495 x 1
515 x F
515 x F
DS 405 x 3, 405 x 2 x 3
BB Shrugs
225 x 10 x 4
BB Curls
80 x 8
90 x 7
100 x 7
DB Curls
40 x 5/5
45 x 5/5
50 x 5/5
Done.....Had an issue with the truck and had to bail on Gunjak at the last minute. Lifted at the Y and already the herd has thinned!!!! Pretty happy with the work today.....
smoothballer
01-06-11, 8:19 am
Nice workout bro! Yeah my gym's herd has thinned already too. Guess a lot of people fell off the wagon early this year...lol
Too bad you couldn't make it. You missed some good deadlifting.
machineman
01-06-11, 3:05 pm
Too bad you couldn't make it. You missed some good deadlifting.
Yea, sorry about that!! We will def get together next week.
machineman
01-06-11, 3:06 pm
Oh...the 495 x 1 was a PR.....forget to mention that.....
It's all good, there will be other days.
machineman
01-08-11, 3:15 pm
Warm Up
Sqauts (blue doubled for resistance)
bar x 5 x 2
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
315 x 1
365 x F
365 x 1
Pause Squats (3 second pause in the hole)
135 x 5
225 x 5
Leg Press
3pps x 5
4pps x 5
5pps x 5
6pps x 5
7pps x 5 :(
At this point I had to call a halt to training. On the 5th rep of the last set of LP, felt something pop in my abs. Knew something wasn't right and was not going to push it further. Got home, made the kids lunch and got right on the horn to Rage. After talking to him, followed his advise and applied heat, ice, heat, ice. 15 minutes each. Still feels a little tight, but already feels better. I am hoping it is just a strain. Will see how I feel tomorrow. Will consult with Tom again Monday afternoon and go from there. I will apply the heat/ice routine again this evening. And again 2X tomorrow. The last thing I need right now is an injury. But I will deal with it and move on.
smoothballer
01-08-11, 3:47 pm
Hopefully it is nothing serious. Nice workout before that tho.
machineman
01-08-11, 6:34 pm
Hopefully it is nothing serious. Nice workout before that tho.
Thanks, bro. It doesn't feel too bad right now. It is tight but manageable. Will have to really wait until tomorrow to see how it feels.
machineman
01-11-11, 11:38 am
Bench Work
Warm Up
Bench (blue band doubled twice) (approx 100#)
bar x 5 x 2
95 x 5
135 x 3 x 2
Took bands off added chains
135 x 5
185 x 5
225 x 3
Ab was hurtin so called it a day. Went home, ate and got some heat and ice on it. Feels better this morning. Something I think I am just going to have to train with for now. Rack deads tomorrow. That will be a test to see how squats may go on Saturday.
Looks like things are going well in here, breaking the 600 mark on the rack deads is sick bro! cant wait to see results in the coming weeks.
Flash419
01-12-11, 5:38 pm
Take care of yourself bro... little injuries can turn into big ones quick.
Firedrake
01-13-11, 9:39 pm
I second Flash's comment -- take care of yourself. I spent a day and a half in bed last week because of getting buried on the leg press and tweaking my low back.
rob_in_korea
01-18-11, 8:42 am
Outstanding workouts machineman. Looking strong all around.
-Rob
machineman
01-21-11, 6:59 am
Had to take a week off due to the injury. It is still there but I am training around it. Got back in on Wednesday...
Rack Pulls (Wednesday) Knee high
warm up
225 x 8
315 x 5
405 x 3
495 x 1
585 x F
495 x 1 x 2
405 x 4
DB Shrug
90 x 10
95 x 10
100 x 10
BB Curl
90 x 6
90 x 6
90 x 6
Done....Ab felt fine....
machineman
01-21-11, 7:01 am
Bench last night
Blue Bands for assistance
Warm up
135 x 8
185 x 6
225 x 3
275 x 3
315 x 1
225 x 5 x 2
CGBP Floor Press
135 x 10
185 x 8
225 x 5 x 3
CG Press Down (assisted dip machine)
160 x 10
170 x 10
180 x 10
190 x 10
200 x 10
Done
machineman
01-24-11, 8:40 am
Warm Up
Black Bands Resistance (on loan from someone else at the Y) approx 100# at the top
bar x 8
135 x 5
225 x 5
275 x 3
315 x F
225 x 5 x 2
135 x 5 x 2 pause at the bottom
135 x 8 no bands
SLDL
135 x 10
225 x 10
315 x 10, 8, 8
Done and my hams are still killing me today!!!!!!
Below knee rack pulls tonight. I am going to see if I can incorporate the bands somehow.
Warm Up
Black Bands Resistance (on loan from someone else at the Y) approx 100# at the top
bar x 8
135 x 5
225 x 5
275 x 3
315 x F
225 x 5 x 2
135 x 5 x 2 pause at the bottom
135 x 8 no bands
SLDL
135 x 10
225 x 10
315 x 10, 8, 8
Done and my hams are still killing me today!!!!!!
Below knee rack pulls tonight. I am going to see if I can incorporate the bands somehow.
If you are trying to use the bands for rack pulls, quad them up under the base of the rack. You'll get good tension, but you'll have to drop the bar weight a bit. Or you could just come up to my gym and I could show you in person
machineman
01-25-11, 6:14 am
If you are trying to use the bands for rack pulls, quad them up under the base of the rack. You'll get good tension, but you'll have to drop the bar weight a bit. Or you could just come up to my gym and I could show you in person
I will be in touch tomorrow. Today is Cassidy's birthday!!
machineman
01-25-11, 6:15 am
Rack Deads - Lowest Pin Setting
135 x 8
225 + chains (20#) x 5
315 + chains x 3
405 + chains x 2
455 + chains x 1
495 + chains x F
405 + chains x 3
315 + chains x 5
BB Shrugs (+ chains)
135 x 10
225 x 10
315 x 8
DB Rows
100 x 7/7
100 x 7/7
100 x 7/7
Seated Cable Rows
200 x 10
295 x 10
295 x 10
Rack Deads - Lowest Pin Setting
135 x 8
225 + chains (20#) x 5
315 + chains x 3
405 + chains x 2
455 + chains x 1
495 + chains x F
405 + chains x 3
315 + chains x 5
BB Shrugs (+ chains)
135 x 10
225 x 10
315 x 8
DB Rows
100 x 7/7
100 x 7/7
100 x 7/7
Seated Cable Rows
200 x 10
295 x 10
295 x 10
Good work. Keep it going.
machineman
01-25-11, 1:24 pm
Good work. Keep it going.
Thanks, bro. Getting close now!! 4 weeks to go.