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PopeJohnPwn
01-24-09, 1:44 pm
Alright, this is my journey. Here you'll see lots of oly lifts, some things most people don't do in gyms anymore--no bullshit, like this forum. Here goes.

Thursday--
Hang Cleans--5x5
Pullovers--4x8
Dips--4x10
Standing Calf Raises--6x15
DB Military Press--3x10
Decline weighted Crunches--4x15


Friday--
Bench--4x8
Squat--5x5
Bicep Curl--4x10
Hammer Curl--4x10
Donkey Calf Raises--5x15
Grip work

PopeJohnPwn
01-26-09, 8:27 pm
Similar routine to thursday--went up 5 pounds on both the clean and the pullover this week.

Power Clean--5x5
DB Incline Bench--4x8
Pullover--5x5
Dips--4x12
Seated Calf Raises--6x15
Ab work

PopeJohnPwn
01-27-09, 2:37 pm
Military Press--4x10
Barbell Curl--3x8, 1x21
Side Lateral--3x10
Front Squats--5x5
Glute-Ham Raises--3x12
Hammer Curl--3x12
Grip Work

Big Wides
01-27-09, 2:42 pm
subbed....going to like this a big fan of the oly

PopeJohnPwn
01-27-09, 6:04 pm
subbed....going to like this a big fan of the oly

It's the only way to go, brother!

PopeJohnPwn
02-01-09, 1:36 am
Snatch--5x5
Pullover--5x5
DB Press--4x8
Dips--4x10
Calf Presses--6x15
Ab work

PopeJohnPwn
02-01-09, 1:44 am
Reverse Grip BB Row--4x8
Military Press--4x10
BB Lunges--6x20
Hammer Curl--5x10
Donkey Calf Raises--4x20
Grip Work

PopeJohnPwn
02-03-09, 7:11 pm
Hang Clean--5x5
Pullover--5x5
DB Press--4x8
Dips--4x10
Tricep Pushdown--4x10
Ab Work

PopeJohnPwn
02-03-09, 7:13 pm
Military Press--4x10
Barbell Lunges--5x12
Hammer Curl--6x10
Side Lateral Raises--3x10
Chinups--3x10
Grip Work

sodapop
02-03-09, 7:20 pm
Any way you could post poundages? It's much easier to see the progression if we can see the weight going up!

mritter3
02-03-09, 7:23 pm
yes bro, def. post the poundages so we can see your progress, i am down with the oldy but goody lifts, like the pak they never go out of style. keep it up bro!

PopeJohnPwn
02-05-09, 1:34 pm
Any way you could post poundages? It's much easier to see the progression if we can see the weight going up!


yes bro, def. post the poundages so we can see your progress, i am down with the oldy but goody lifts, like the pak they never go out of style. keep it up bro!

Yeah, sure thing guys--I haven't read too many of other people's, so I'm somewhat new to the process. Thanks for stopping by!

PopeJohnPwn
02-05-09, 5:19 pm
Tried to switch it up today--instead of going for a set number of reps with cleans, I went for time.

Cleans--15 minutes, as little rest as possible--135 lbs.
Pullovers--5x5, 180 lbs.
DB Incline Press--4x8, 60 lb. DB"s
Tricep Rope Pushdown--4x10, 80 lbs.
Standing Calf Raises--6x15, 150 lbs.
Ab work

Big Wides
02-05-09, 8:20 pm
Tried to switch it up today--instead of going for a set number of reps with cleans, I went for time.

Cleans--15 minutes, as little rest as possible--135 lbs.

thats just nuts.....great work

PopeJohnPwn
02-06-09, 1:51 am
thats just nuts.....great work

Thanks man--it was a very intense fifteen minutes...I almost counted it as cardio...

PopeJohnPwn
02-07-09, 2:46 pm
Side-Laterals--4x12--35 lbs. DB's
Barbell Lunges--5x15, 135 lbs.
Hammer Curl (seated)--5x10, 40 lb. DB's
Upright Row--3x12, 100 lbs.
Grip Work

PopeJohnPwn
02-08-09, 1:58 am
I've been considering switching things up a bit, and doing a bit of a Westside routine--focusing more on the big lifts--squat, deadlift, bench, and power clean. The last one isn't part of the Westside program, as far as I know, but it's my favorite exercise, and the benefits it has for the shoulder girdle and hips is too great to give up, in my opinion. I'll think it over before monday morning--though I imagine I'll probably try it out.

PopeJohnPwn
02-09-09, 4:24 pm
Well, I decided on doing a westside sort of thing for a little bit, see how it treats me. Today was Max Effort (ME) posterior chain.

Deads--135x5, 185x3, 205x3, 225x3, 245x3, 260x1, 265x1, 185x10
Chest-Supported Row--4x10, 115 lbs.
Glute-Ham Raise--4x10, 20 add. lbs.
Abs
Reverse Curl/Wrist Curl--4x20, 50 lbs. (supersetted)

PopeJohnPwn
02-10-09, 2:28 pm
ME Bench day.

Bench Press--135x5, 185x5, 205x3, 215x2, 215x1, 185x5
Reverse Grip Bench Press--3x10, 135 lbs.
Front DB Raises--3x10, 30 lb. DB's
Seated Hammer Curls--4x10, 45 lb. DB's
Tricep Pushdown--3x10, 100 lbs.
Forearm work

PopeJohnPwn
02-13-09, 4:02 am
DE Squat Day

Squats--As many reps as I could get in 25 minutes, 135 lbs.
Farmer's Walks--4x60 seconds, 60 lb. DB's
Glute-Ham Raise--4x12, 15 extra lbs.
Ab work
Reverse Curls/Supersetted with Wrist Curls--4x12, 50 lbs.
Hammer Grip Pullups--4x10, 10 add. lbs.

PopeJohnPwn
02-13-09, 2:20 pm
DB Single-arm clean and press--5x5 (each side), 60 lb. DB
Hammer Curls--4x10, +50 lbs. on the hammer curl bar
Tricep Pushdown--4x10, 100 lbs.
Overhead Extensions--3x10, 50 lb. DB
Chins--3x12, +10 lbs.
Forearm work

C.Coronato
02-13-09, 2:23 pm
I like the way you work brother. Very different from the norm and thats awesome.

PopeJohnPwn
02-14-09, 5:13 am
I like the way you work brother. Very different from the norm and thats awesome.

Thanks man--I prefer it a little more old-school than most, it seems.

PopeJohnPwn
02-17-09, 4:49 am
Deads--As many reps as possible in 20 minutes with 225
Chest Supported Row--3x10, 115 lbs.
Chins--2xfailure
Glute-Ham Raise--3x12, with 12 lbs. med. ball
Ab work

PopeJohnPwn
02-18-09, 2:50 am
Bench--135x10, 185x5, 205x5, 225x5, 225x5, 185x8
Reverse Grip Bench--2x12, 135 lbs.
Tricep Pushdown--3x10, 100 lbs.
BB Row--3x12, 150 lbs.
Side-DB Laterals (seated)--4x12, 25 lb. DB's
Hammer Curls (DB, seated)--4x10, 45 lb. DB's
Dips--1xBW to failure
Forearm Work

PopeJohnPwn
02-19-09, 6:33 pm
Squats--High rep day, 135 lbs. for as many reps as I could get in 20 minutes....brutal.
Glute-Ham Raise--3x12, +20 lbs.
Wide-Grip Typewriter Pullups--4x10
Ab work

PopeJohnPwn
02-23-09, 7:11 pm
Cleans & Presses--105 lbs, for as many reps possible in 20 minutes
Chins--5x12, +15 lbs.
Tricep Extension (overhead)--4x10, 100 lbs
Front Delt Raises--4x10, 50 lb. BB
Forearm work

PopeJohnPwn
02-23-09, 7:12 pm
Deads w/3 shrugs for every rep--135x10, 185x10, 205x5, 225x5, 240x5, 250x5, 250x3
Wide-Grip Pullups--3x12, BW
Glute-Ham--3x10, +12 lbs.
Ab work

PopeJohnPwn
02-25-09, 3:55 am
One-arm DB Clean and Presses--15 minutes, for as many reps as possible with 60 lb. DB
Face Pulls--4x10, 110 lbs.
Preacher Curls--4x10, 85 lbs
Overhead Tri Extension--4x10, 90 lbs.
Butterfly (chest)--3x10, 180 lbs.

PopeJohnPwn
03-02-09, 3:53 pm
Skipped my workouts for the ass-end of the week due to some sort of mild flu shit going around...but I'll be back in the gym later today.

NJC_Manhattan
03-02-09, 3:57 pm
Welcome and looking good so far

PopeJohnPwn
03-02-09, 11:37 pm
Welcome and looking good so far

Thanks man.

Deadlifts--135x10, 185x10, 225x5, 250x5, 285x3, 295x1
Pullups--4x10, +10 lbs.
Glute-Ham Raise--3x10, +15 lbs.
Ab work

PopeJohnPwn
03-03-09, 10:04 pm
One-arm Clean and Presses--5x5, 60 lb. DB
BB Row--4x12, 185 lbs
Preacher Curl--4x10, 100 lbs.
Dips--4x10, +20 lbs.
Forearm work