View Full Version : Uh oh, it's time!
Solid Dreams
03-26-13, 2:20 am
So, I'm doing the Branch Warren in July if everything goes according to plan.
Time to come back, dust off my forum account, and start logging it, here's hoping I don't fuck something up.
Lately been doing mountain dog training, been seeing lots of soreness so I assume it's working.
Chest/shoulders today.
Incline DB flyes:
20x10x3
35x10
55x10
65x10
Incline DB press:
110x8x4
Incline Barbell Press:
135x10
185x10
205x10
225x10
Rack Banded Bench Press (bands from the top, taking some weight off at the top and letting me know who's boss at the top):
135x10
225x10
315x10
405x5x4, 3365x5, 315x5 with band stretching.
Reverse Pec Deck:
120x20x3
10 band stretches with each set, just pulling in a fly motion.
Lateral funky chicken machine partials:
25x30
50x30 (we decided this was too heavy, hah)
40x30
And smoked.
So, I'm doing the Branch Warren in July if everything goes according to plan.
Time to come back, dust off my forum account, and start logging it, here's hoping I don't fuck something up.
Lately been doing mountain dog training, been seeing lots of soreness so I assume it's working.
Chest/shoulders today.
Incline DB flyes:
20x10x3
35x10
55x10
65x10
Incline DB press:
110x8x4
Incline Barbell Press:
135x10
185x10
205x10
225x10
Rack Banded Bench Press (bands from the top, taking some weight off at the top and letting me know who's boss at the top):
135x10
225x10
315x10
405x5x4, 3365x5, 315x5 with band stretching.
Reverse Pec Deck:
120x20x3
10 band stretches with each set, just pulling in a fly motion.
Lateral funky chicken machine partials:
25x30
50x30 (we decided this was too heavy, hah)
40x30
And smoked.
Nice work SOLID! Cant wait to see how it turns out!
Appollonian
03-26-13, 1:15 pm
Nice work SOLID! Cant wait to see how it turns out!
ha I was going to say the same thing. Looks like a sick workout. Subbed for this, looking forward to the madness to come brother.
Solid Dreams
03-26-13, 4:29 pm
Nice work SOLID! Cant wait to see how it turns out!
ha I was going to say the same thing. Looks like a sick workout. Subbed for this, looking forward to the madness to come brother.
Thanks guys, hope I dont disappoint.
Back:
Meadows Rows:
1 25x10, 2 25x10, 3 25x10
1 arm barbell rows superset with low lat 1 arm barbell rows:
3 25x10 (both)
3 25x10, 1 pack of chains (both)
3 25x10, 2 packs of chains (both)
Stretchers:
100x10
150x10
1 arm DB shrugs with 3 second squeeze, superset with dante rows:
65x20, 50x10x3
DB pullovers, banded hypers:
55x15, 75x15x2, orange band 3 sets of 20
Banded crunches 3 sets of 25
3 sets of decline sit ups, 30
3 sets of ab wheels, 10 each
Phil800101
03-27-13, 7:04 pm
Down for this!
BryanSmash!
03-27-13, 9:00 pm
Good to see you back!
BB I assume? They have a few different events! But good you kept at it, and good to see you back in here!
Appollonian
03-28-13, 8:18 am
Thanks guys, hope I dont disappoint.
Back:
Meadows Rows:
1 25x10, 2 25x10, 3 25x10
1 arm barbell rows superset with low lat 1 arm barbell rows:
3 25x10 (both)
3 25x10, 1 pack of chains (both)
3 25x10, 2 packs of chains (both)
Stretchers:
100x10
150x10
1 arm DB shrugs with 3 second squeeze, superset with dante rows:
65x20, 50x10x3
DB pullovers, banded hypers:
55x15, 75x15x2, orange band 3 sets of 20
Banded crunches 3 sets of 25
3 sets of decline sit ups, 30
3 sets of ab wheels, 10 each
Not gonna let us down if you give everything you got that's what matters man. Nice work bud.
C.Coronato
03-28-13, 10:05 am
Awesome bro, whats the diet looking like?
Solid Dreams
03-28-13, 11:53 am
Awesome bro, whats the diet looking like?
Right now it's looking like this, we just started so not carb cycling yet.
> Wake up- 20oz water/ 1 animal pack
>
> Meal 1-
1-1/2 cup egg whites
2 whole eggs
1 cup oats
1 serving fish oil
>
> Meal 2-
7oz chicken(cooked weight)
10oz sweet potato (cooked weight)
>
> Meal 3-
7oz chicken
10oz sweet potato
1-2 cups green veggie
1 serving fish oil
>
> Meal 4-
7oz lean beef.
10oz sweet potato
>
>
> Meal 5-
7oz chicken
8oz sweet potato
>
> Meal 6-
1-1/2 cup egg whites
2 cups greens
1 serving fish oil
>
> Bed- 1 animal pack
Not gonna let us down if you give everything you got that's what matters man. Nice work bud.
In for this
BB I assume? They have a few different events! But good you kept at it, and good to see you back in here!
Good to see you back!
Down for this!
Yup, BBing Jimmy! Thanks guys, gotta keep pushing!
Subbed, excited to see you compete man.
Cellardweller
03-28-13, 2:51 pm
Contest? Mountain dog training? Diet? Sean is back from the dead and big things are happening!!! You're gonna kill it.
Solid Dreams
03-28-13, 4:20 pm
Contest? Mountain dog training? Diet? Sean is back from the dead and big things are happening!!! You're gonna kill it.
I'm just shooting for my best, not expecting to go up against all these midgets who weigh 190+ and dominate, just want to be satisfied with myself.
Arms today:
Cross body hammers:
25/35/45x10
EliteFTS double grenade tricep push downs/machine preachers:
50x15/60x10
60x15/70x10
75x15/80x10
Weighted Dips superset with banded curls:
45x15/55x10
70x15/55+bandsx10
105x15/55+bandsx10 (goddamn these are hard)
Reverse grip tricep pushdowns/reverse curls:
80x30/15 (narrow)//60x15
100x30/15//90x15
And done, great pump, 30 second rests killed me.
Solid Dreams
03-30-13, 9:28 pm
Legs:
Lying Hamstring Curls:
50/60/70x10
150/160/170/180/190/200x10, drop 150x25 partials
Adductor Machine:
150x10x4
Banded Speed Squats:
135/185/225/275/315/315/315x6
Leg Press:
6 ppsx20x4
5 sprints
5 sprints
There's only 1...
BryanSmash!
03-31-13, 10:26 am
Sprints at the end of leg work are brutal, nice work!
Solid Dreams
03-31-13, 1:19 pm
There's only 1...
nah, you're Sprint, these were sprints.
Sprints at the end of leg work are brutal, nice work!
I wouldnt really call them sprints, more like painful hobbling, but the effort was there!
Solid Dreams
04-03-13, 11:46 pm
Chest/shoulders:
Incline HS bench:
1-3ppsx8
1-3ppsx8 with doubled red bands
Incline Bench:
135/185/225/245/265/275x8
Floor Press:
135/185/225/275/315x8, 405x2 (thought my eyes were going to pop out)
Lateral motions (head back, lift arms like doing a lateral raise, 3 inches)
50x30/65x30/75x30
Rear Delts on incline bench chair:
50x60 (3 inches), 25x30 (halfway), 10x10 (full)
Was going to do more, ran out of time. Ah well.
Appollonian
04-04-13, 8:22 am
Looks like a good session to me, regardless of time issues.
Is the cut in full swing now?
nah, you're Sprint, these were sprints.
I wouldnt really call them sprints, more like painful hobbling, but the effort was there!
Nice, whatever it takes bud.
Cellardweller
04-04-13, 1:36 pm
Raising your arms much today? That looked painful.
Solid Dreams
04-04-13, 11:46 pm
Looks like a good session to me, regardless of time issues.
Is the cut in full swing now?
Nice, whatever it takes bud.
Yup, at least trying. Something came up so I'm not sure if I'll get to compete, but I'm gonna eat like I am regardless.
Raising your arms much today? That looked painful.
So painful.
Legs with Josh:
1 leg leg curls:
30x10x3 (warm up)
90x12x3
90x12/70x12/50x12/90x25 (partials)
Leg press with (reverse? the one that takes some weight off, I guess) bands:
4ppsx20x2
4pps,2 100psx20
4pps, 4 100psx20
4ppsxfailure
Stiff legged deadlifts:
95x12/145x12/195x12/295x12x2
1 legged leg press/lying leg curls/banded squats:
2ppsw/bandsx15/100x20/15
^x26/100x25/20
^xfailure/100xfailure/failure
Solid Dreams
04-06-13, 8:17 pm
Thanks Mark!
Back today:
Meadows Rows:
25x10
2 25sx10
3 25sx8
4 25sx8
5 25sx8
1 arm BB rows:
2 25sx10
3 25sx8
4 25sx8
Stretch
Stretchers with a blue band for 12, stretchers with a white band for 12
HS lat Pulldowns, with someone pushing the weight back down to stretch me out:
2ppsx10
3ppsx10
3ppsx10 drop 2ppsx10 drop 1ppsx10, x2
Stretch
HS chest supported rows, elbows up:
1ppsx10
2ppsx10
2pps25x10
Reeves Deadlifts:
145x10
235x5x3
Banded hypers: 3 sets of 20
Ab pushdowns with bandsx30 (close, wide)
Abwheelx10
decline sit upsx30
x2
Seated Calves 2ppsx30
foot extensions (to work the front) 25psx15
donkey calf raises 500x15
x2
posing.
BryanSmash!
04-06-13, 9:27 pm
Havent seen a reeves deadlift in forever, nice work!
Solid Dreams
04-06-13, 9:54 pm
They were a bitch, I was expecting to do more and was like LOL NOPE, we got a 25 that has handles so I was like "TIME FOR REEVES!"
Solid Dreams
04-10-13, 1:52 am
Arms:
EZ-Bar reverse curls, 3 warm ups then 5 sets, 10 second rest between sets:
30x10, 50x10, 70x10, 90x10x5
Band push downs:
5 sets of 10, 10 second rest
machine preacher curls:
125x12x4
Machine Dips:
200x8/225x8/245x8/255x6, slow negatives
Incline concentration curls:
25x10, 35x10
Triceps kickbacks:
40-70x15
seated curls:
25/35x10
close grip ezbar press, to the neck instead of the chest:
90x8x4, 10 second rest between.
Solid Dreams
04-11-13, 1:28 am
Quick chest/shoulders workout, ran out of time so couldnt do as much as I had planned. Shoulders were aching from work last night, so that kind of hindered me.
Decline DB Press:
50x12
75x12
90x12
110x12
Incline BP:
135x10
185x10
225x10
245x10
Banded bench press:
225x15
315x6x5 (3 sets normal grip, 2 sets close)
Lateral raise machine partials:
80/90/100x30
superset with Reverse Pec Flyes:
75/90/115x20
One of these days I'll have enough time to do a full mountain dog shoulder workout.
Appollonian
04-11-13, 9:02 am
Putting in some solid work bud. When will you know whether you can do the contest or not?
Quick chest/shoulders workout, ran out of time so couldnt do as much as I had planned. Shoulders were aching from work last night, so that kind of hindered me.
Decline DB Press:
50x12
75x12
90x12
110x12
Incline BP:
135x10
185x10
225x10
245x10
Banded bench press:
225x15
315x6x5 (3 sets normal grip, 2 sets close)
Lateral raise machine partials:
80/90/100x30
superset with Reverse Pec Flyes:
75/90/115x20
One of these days I'll have enough time to do a full mountain dog shoulder workout.
With the work you put in the gym it's easy for me to forget just how hard you work at your paying job. Nice session Sean.
Cellardweller
04-11-13, 3:12 pm
Looking strong Sean.
Solid Dreams
04-11-13, 11:51 pm
Putting in some solid work bud. When will you know whether you can do the contest or not?
With the work you put in the gym it's easy for me to forget just how hard you work at your paying job. Nice session Sean.
It'll probably come right down to the wire, heh.
Looking strong Sean.
Thanks big Mike.
Legs today:
Seated Hamstring Curls:
100x20x2
180x14
200x12
220x10
80x35
Leg Press:
5ppsx10x2 for warm up
5pps, 3 100psx16x3, no lock outs, maximum tensions.
Hack Squats:
1ppsx8
3ppsx8x3 (down slow, bottom out, explode up)
Smith Squats:
2ppsx8, 2ppsx12 (down, halfway up, down, up all the way)
DB SLDLs:
65x12x4
Banded ab pushdowns:
25 wide, 25 narrow
15 hanging leg raises
30 decline crunches
Smith machine worked out well once I figured out you're supposed to put your feet out a little further. Once I hit the sweet spot of distance, instant constant tension, didnt need to load that shit up to feel it.
Appollonian
04-12-13, 12:52 pm
It'll probably come right down to the wire, heh.
Thanks big Mike.
Legs today:
Seated Hamstring Curls:
100x20x2
180x14
200x12
220x10
80x35
Leg Press:
5ppsx10x2 for warm up
5pps, 3 100psx16x3, no lock outs, maximum tensions.
Hack Squats:
1ppsx8
3ppsx8x3 (down slow, bottom out, explode up)
Smith Squats:
2ppsx8, 2ppsx12 (down, halfway up, down, up all the way)
DB SLDLs:
65x12x4
Banded ab pushdowns:
25 wide, 25 narrow
15 hanging leg raises
30 decline crunches
Smith machine worked out well once I figured out you're supposed to put your feet out a little further. Once I hit the sweet spot of distance, instant constant tension, didnt need to load that shit up to feel it.
Haha well I'm along for the ride regardless bro!
I found that with the smith machine squats I had to have my feet fairly far forward otherwise it just didn't feel right at all. Basically when it 'feels right' my posture would be completely impossible without the machine guiding the bar. That said I strongly prefer free weight over smith...
Solid Dreams
04-12-13, 3:00 pm
I hear ya, I thought the same thing, but John Meadows is big on using the smith for squats, so I was like "well, fuck it." I got SUCH a massive quad activation that it kinda blew me away, I never get that on regular squats.
Diet update:
Training days-
> Wake up- 20oz water/ 1 animal pack
>
> Meal 1-
1-1/2 cup egg whites
2 whole eggs
1 cup oats
1 serving fish oil
>
> Meal 2-
7oz chicken(cooked weight)
5oz sweet potato (cooked weight)
1-2 cups green veggie
>
> Meal 3- (pre workout meal) move this meal in front of workout
7oz chicken
10oz sweet potato
1 serving fish oil
>
> Meal 4-post workiut meal. Move this meal after workout
7oz lean beef.
10oz sweet potato
>
>
> Meal 5-
7oz chicken
1/2 avocado
>
> Meal 6-
1-1/2 cup egg whites
2 cups greens
1 serving fish oil
>
> Bed- 1 animal pack
>
> Pre workout(I like evp)-30 min pre workout
> 1 serving bcaa's immediately before
> 5 grams creatine immediately before
> --------workout--------
> 1 serving bcaa's immediately after
> 5grams creatine immediately after
> ----------------
Non training days-
> Wake up- 20oz water/ 1 animal pack
>
> Meal 1-
1-1/2 cup egg whites
2 whole eggs
1/2 cup oats
1 serving fish oil
>
> Meal 2-
7oz chicken(cooked weight)
1-2 cups green veggie
>
> Meal 3-
7oz chicken
8oz sweet potato
1 serving fish oil
>
> Meal 4-
7oz chicken or turkey
1/2 avocado
>
>
> Meal 5-
7oz chicken or turkey
5oz sweet potato
1-2 cups any green veggie
>
> Meal 6-
1-1/2 cup egg whites
1tbsp almond butter
1 serving fish oil
>
>
> Shoot for 2 gallons of water daily, you may also have diet drinks.
BryanSmash!
04-12-13, 7:50 pm
Man you eat alot of chicken lol!
Solid Dreams
04-13-13, 12:04 am
God yes ;_;
Still, it's not too bad, I can spice it well enough that it isnt boring.
It'll probably come right down to the wire, heh.
Work as if you're definitely going to be doing it. Better to have that shit done & under your belt, & not need it rather than needing it & not having done it.
Solid Dreams
04-13-13, 1:58 pm
That's what I'm doing. When I first found out I might not be able to do it, I fucked up and went on a binge, but since I tend to overeat then get sick, who knows, maybe it didnt completely fuck me. Leaning out nicely, the pictures I have to take on saturday are getting gradually less embarrassing.
That's what I'm doing. When I first found out I might not be able to do it, I fucked up and went on a binge, but since I tend to overeat then get sick, who knows, maybe it didnt completely fuck me. Leaning out nicely, the pictures I have to take on saturday are getting gradually less embarrassing.
Progress = progress
Solid Dreams
04-14-13, 3:18 am
Thats how I see it.
Back/abs/calves today:
rest pause smith bar rows:
1ppsx15
2ppsx15
3ppsx15
1ppsx30
1 arm BB rows:
25x12
50x12
75x12
Stretchers:
100x12
150x12
Lat pulldowns with a stretch at the bottom:
100/150/200x15
Rope cable rows:
100/150x15
neutral grip hammer pull ups:
3 sets of 15
band crunches 3 sets of 30 wide and narrow
leg raises 3 sets of 15
decline crunches with a 35 2 sets of 20
standing calf raises (off the v-squat machine):
1ppsx15 each leg, then 40 together
Seated calf raises:
1ppsxfailure
Front calf raise (I dunno what its called):
25 and a 10psx20 each leg
6 100 ps, 8 45sxfailure calf extensions on leg press
I didnt really get a good MMC, but I had the most fun in the gym that I've had in a long time, it was weird, really enjoyed it.
BryanSmash!
04-14-13, 9:09 am
I had the most fun in the gym that I've had in a long time, it was weird, really enjoyed it.
Thats the most important part in my opinion, keeps ya going!
Cellardweller
04-14-13, 1:17 pm
Hey Sean, I'm flying down to San Antonio on wed 5/15 and will be down there til wed the 22nd. My cousin is getting married. Maybe we could arrange for a little mayhem???
Solid Dreams
04-14-13, 1:24 pm
Not sure how far you're willing to drive, cause I'm about 4 and a half hours away from there, haha. If we can figure it out, I'm down!
Solid Dreams
04-14-13, 6:35 pm
Legs with Josh:
Lying hamstring curls with banded SLDLs:
50/80/100x10, 10x3
150x15/170x12, 180x12 drop 150x12 drop 100x12 drop 80x12, 35 partials
Leg Press:
2/4/6/8x10, 12ppsx10, 13ppsx10, 14ppsx10, 15ppsx10, then immediately outside, 20 body weight lunges per leg.
Leg extensions, ass off the pad:
150/200/280/280x12
Squats:
135/225/275/315x8
SLDL DB:
75x10x4
Banded leg curls, stretching, etc.
Cellardweller
04-14-13, 8:57 pm
Not sure how far you're willing to drive, cause I'm about 4 and a half hours away from there, haha. If we can figure it out, I'm down!
Yeah, I map quested it to your gym from my Aunt's house. I don't know what my transportation situation will be like once I'm there. Waco is about half way. Just an idea. I'll have to shoot you my cell number before I leave. I'm making this work somehow.
Solid Dreams
04-14-13, 11:50 pm
https://sphotos-a.xx.fbcdn.net/hphotos-ash3/530075_487031578018912_2044360135_n.jpg
IFBB pro, Dan Newmire, Tyrus, another IFBB pro, Cody Montgomery (dude's fucking 19 @_@), some dude I dont know.
So much motivation, haha. The guy on the left's shoulders looked like they were the size of my quads.
Solid Dreams
04-16-13, 12:05 am
Arms today:
Rope push downs, spread all the way out and really forcefully shoving down:
45x15
100x12
130x10
150x8
Cross body hammers:
35/40/45/75x12
Dip machine:
210x15
220x15
230x15
255x12
Seated DB Curls:
25/35x8
L Extensions:
25/45/50x15
Incline concentration curls:
25/35x10
Appollonian
04-16-13, 8:30 am
Putting in some solid work bro, I like how you dont get hemmed in to the same workout over and over again.
When you say front calf raise, do you mean the heel of your foot is stationary and youre moving the front edge up and down? I always called those tibial raises (tibialis anterior).
Solid Dreams
04-17-13, 5:31 pm
Thanks Josh, I think that's what it is!
Chest/Shoulders:
Incline DB:
45/75/85/95/110x8
Decline smith, 3/4 up, touch chest:
1ppsx25
1pps25x20
2ppsx12
3ppsx8 drop 2ppsx8 drop 1ppsxfailure
Flat Rest pause bench:
135/185/225/275x6
Over and back (go down, then push up and behind your head, then back over, 1 rep):
95/115/135/155x12, superset with hanging leg raisesx15
Rear Delt cable raise (pulling into double bicep pose):
80x25 superset with decline sit ups with a 35x20
6 ways (lateral raise, pull to the front, raise up, lower, back to lateral, then down, 1 rep) superset with ab gliderx25
5x10x4
Cellardweller
04-18-13, 2:26 pm
Putting in some solid work bro, I like how you dont get hemmed in to the same workout over and over again.
I like the variety too. I tend to be a creature of habbit and stick to what works. I only switch it up a couple times a year and maybe throw in something new from time to time.
Solid Dreams
04-18-13, 4:14 pm
I like the variety too. I tend to be a creature of habbit and stick to what works. I only switch it up a couple times a year and maybe throw in something new from time to time.
I kinda like it too, it gives me time to feel out which of these exercises work and which don't. Like yesterday, I found out I get a better delt/chest pump with the incline barbell doing it the way he tells you to, than with DBs. Live and learn.
Appollonian
04-19-13, 8:26 am
I'm gonna have to look up six ways... sounds crazy. Nice work Sean.
I like the variety too. I tend to be a creature of habbit and stick to what works. I only switch it up a couple times a year and maybe throw in something new from time to time.
If you're getting results from a given routine, I don't see much need in changing it up, but if you're stagnating and you keep doing the same thing, then I think it's time to consider something different. Of course if you can go in and just do different things each session and get good results, that's great, too.
For example when I could actually train legs, I would have sessions where I would not do squats. I would do leg presses, extensions, curls, lunges and so on and my legs would be a little sore the next day. I could go in, cut the volume by 1/3 and do squats and be much more sore the next day and the strength gains were better. That said I want to get better about mixing up my lifts after the main movement of the day.
I kinda like it too, it gives me time to feel out which of these exercises work and which don't. Like yesterday, I found out I get a better delt/chest pump with the incline barbell doing it the way he tells you to, than with DBs. Live and learn.
You have to find what works for you. A few years ago my brother showed me a unique way of doing db flyes, basically on a bench with a slight incline and a unique way of tracking my arms and it blew my chest up. I would have never thought of it on my own, but it was awesome.
Solid Dreams
04-20-13, 6:33 pm
Legs w/ Josh:
8 sets of 8 with banded 1 leg hamstring curls superset with 2 legs seated curls
1/2/3/4pps double banded vertical leg press, 10 reps each
Squats, partial reps (halfway up, then back down, sitting out):
135/185/225/275x20
Deadlift machine squats then lunges:
10, 20/20, 10, 12/12, 10, 12/12
Static hamstring holds on the decline bench (laying with head up, legs curled, feet holding DB):
20/35/45 30 seconds each
Posing instruction, pictures, etc. Lots of practice required here.
Appollonian
04-23-13, 1:24 pm
I know you've done some wild leg days before bud, but this might take the best/worst haha
How you doing now?
Solid Dreams
04-23-13, 11:58 pm
I know you've done some wild leg days before bud, but this might take the best/worst haha
How you doing now?
Pretty good, I was tender but not really sore, surprisingly.
Arms:
Reverse Curls:
bar/50/60/70x10
100x10x5 10 second rest
Rope Pull Aparts:
70/90/110/130/150x10 10 second rest
Machine Preacher Curl (actual machine):
130/140/150x12 (6 slow and crushing, 6 fast)
Machine Dips:
195/225/255x10
Incline Concentration Curls (you know, I finally figured out I was supposed to lay on the incline machine and curl em like spider curls):
25/35x10 (ffff)
L Extensions, sitting in a chair:
25/35/40/45x15
Seated DB Curls:
25/30x8 (and smoked)
JM CG presses:
95x10x4
Got a sick pump in my arms, then it started to hurt, i guess my tennis elbow is acting up again.
Appollonian
04-24-13, 12:58 pm
Nice work Sean. I always dig the variety you throw in the mix, never getting stale.
Cellardweller
04-24-13, 3:23 pm
Lots of work getting done in here. Crazy leg day (banded leg curls?!!) and a crazy arm day to follow up.
Solid Dreams
04-24-13, 11:54 pm
Haha, thanks guys, keeping it varied keeps me from getting bored and slipping.
Back today (mistake, sort of):
meadows Rows:
25/2 25s/3 25s/4 25sx10
1 arm barbell rows, holding the top behind me to try to nail my lower lats:
25/2 25s/3 25s/4 25sx10
Hanging with a 70 lb kettlebell for a minute
Stretchers:
100x12/170x12
Lat partial Pulldowns:
100/150/200/250x15
Chest supported, elbows up rows:
180x12x3 superset with deadlift machine rowing, no weightx20
Deadlifts:
135x10/225x8/315x5/405x3/500x1/515x1
Then my arm started bitching, so I quit. was gonna do some calves/abs, but I was pretty happy cause 515 went up easy.
Appollonian
04-25-13, 8:38 am
So this is after your arm went nuts...?
Congrats on the PR Sean, especially considering after that whole session Id say your strength has gone way up.
Cellardweller
04-25-13, 11:43 am
Nice pulling there Sean.
Solid Dreams
04-26-13, 3:36 am
So this is after your arm went nuts...?
Congrats on the PR Sean, especially considering after that whole session Id say your strength has gone way up.
The lessons I got helped a lot.
Nice pulling there Sean.
Thanks!
Chest and Shoulders:
Cable Flyes:
45/90/100/120x12
Incline Bench:
135/225/275x8/315x6
flat DB twist:
60/70/80/90x12
Floor Press:
135/225/275x8
Shoulders:
Lateral Raise Machine partials, superset with rev pec deck:
80/90/100x40, 75x20x4
Six Ways:
10x12x3
Rear Delt incline flails:
70x30, 35x30, 10x10 (full)
Going to the doc today, good ol arm pain.
Still killing it man, looking strong as hell man.
Solid Dreams
04-26-13, 8:18 pm
Thanks Mark, trying.
Doc told me no heavy lifting for 2 weeks, so work put me on vacation.
Wondering if I should do some light pump work or if I should just take the whole damn week off, then do a light pump the next week. Agitated.
Cellardweller
04-26-13, 9:54 pm
I thought you had "a little" arm pain. What the hell did you do?
Appollonian
04-26-13, 11:16 pm
Thanks Mark, trying.
Doc told me no heavy lifting for 2 weeks, so work put me on vacation.
Wondering if I should do some light pump work or if I should just take the whole damn week off, then do a light pump the next week. Agitated.
Is this the same arm you had issues with a few months back? Different muscle though at least?
Anyhow, I'd say take some time off if it won't throw your prep off. At least be honest with yourself and if it doesn't feel OK when working out or after it might be worth resting up.
Is this the same arm you had issues with a few months back? Different muscle though at least?
Anyhow, I'd say take some time off if it won't throw your prep off. At least be honest with yourself and if it doesn't feel OK when working out or after it might be worth resting up.
Damn straight. Be smart, bro.
Solid Dreams
04-28-13, 4:53 pm
I went in to see Devon today, and she said that it wasn't a bicep tear, it's something acting up with my Brachioradialis, and that I just need to ice/compress it for a bit until the swelling goes down.
I went in to see Devon today, and she said that it wasn't a bicep tear, it's something acting up with my Brachioradialis, and that I just need to ice/compress it for a bit until the swelling goes down.
Good news right there.
Solid Dreams
04-30-13, 10:08 pm
Yup, been icing it etc and already feeling better.
Did some prowler sprints and ab/calf work.
Loaded the prowler up with as many plates as I could fit, then pushed it at first for 60 yard runs, then 40, then 30, then 20, then 10 felt good enough...hahaha
I'd been wondering where you'd gone off to!
Here is where I find you - still putting in the work! Keep it up, bro!
Glad it wasn't a tear man, that would suck for sure.
Appollonian
05-01-13, 8:26 am
Good news Sean, I'm glad to hear it, just be mindful of it in the future.
Solid Dreams
05-04-13, 10:49 pm
Catching up:
Arms:
Tricep v-bar pushdown:
50/80/100x12, 110x15, 130x12, 150x9/6
Machine Dips:
200/255/255x10
Kickbacks:
25x12x2, 30x12x2
Seated DB Curls:
20x12x2, 30/35/40x8
Preacher Curl:
60/80/100/90x10 (dropped down because the 100 irritated my arm), squeezed for 2 seconds at the top.
barbell curl:
95x10x2, 75x10x2, 45x10, 15 second rest, Josh would go then me, etc
Seated calf raise/tibia raises destruction:
180x10x6, superset with 30 reps each, standing on a box and hanging everything but the tip of my heels off.
Banded Crunches:
15/15x4 (close feet, wide feet)
hanging straight legs:
15, then 15 knee raisesx4
Lying leg Curls:
40/70x20, 160x15, 180x12, 200x8, 180x10, 170x10, 160x10, 170x25 partials
SLDL:
95/145/295/345x10
Leg Press:
180/360/630/830x10, 1230x10x3
Machine Hacks:
180x10, 360x10x2, 10 with a pause at the bottom, drop 270x10, drop 180x15
w
Solid Dreams
05-05-13, 10:11 pm
1 hour of posing
4 sets of prowler pushes with 135 on it, 35 yards, then turn around and drag it back with a harness and chain.
DB Bench:
50/70x10
90/110/130x8
BB incline:
135/225x6
265x8, 275x8x2
Decline DB:
70x8x3 (hit the set, dropped for a second, started again)
Chest Dips:
30ish, to failure, for 2 sets.
Side Laterals:
20/30/40x10
BO Rear Delts:
20x20x3
Six Ways:
10x10x2
And burnt.
BryanSmash!
05-06-13, 6:44 am
All that after an hour of posing? Nice work!
Appollonian
05-06-13, 8:30 am
Nice work Sean! Your arm at 100%?
All that after an hour of posing? Nice work!
That's what I'm thinking!
Solid Dreams
05-07-13, 1:07 pm
Not really, still aching when I do some things, so just working around it. Didnt hurt doing any presses, so that's good.
Good work, just be careful you don't aggravate the issue!
Chase "BIG COUNTRY" Browning
05-08-13, 4:45 am
Prowler sounds brutal, whats the heat lookin like down in TX?
Solid Dreams
05-08-13, 10:59 am
Yeah, Tiger, took 2 days off because I was feeling the ache, feeling better so I'll try it again.
Feeling pretty miserable Chase, high 80s and lots of humidity, hah
Solid Dreams
05-09-13, 12:05 am
Chest and Shoulders:
Press and Twists:
25/65/80/100x8
Incline BB:
135/225/275x2/305x8
Decline BB:
135-315x8, 365x3 (arm started aching so was like whoops time to quit)
Chest dips:
30x2
Lateral Raises (first two sets partials, last set all the way):
75/45x30, 20x15
Rev Pec Deck:
75/90/105x20
Face Pulls, pulling into double biceps pose:
50/75/95x20
Appollonian
05-09-13, 8:48 am
Nice work Sean. I keep forgetting how much warmer it is where you are, builds character haha
Do what you can, but let that arm heal man, not worth risking long term issues. Again Im speaking from experience. A week or two now is better than 6 months later.
The facepull into double biceps seems interesting, Im going to give those a try next time.
The facepull into double biceps seems interesting, Im going to give those a try next time.
Exactly what I was thinking!
Cellardweller
05-09-13, 1:01 pm
What's a press and a twist?
Solid Dreams
05-09-13, 5:11 pm
Do a regular press, then twist your wrists until theyre facing you, fun stuff.
Back day:
Deadlifts:
135/225x10, 315x5, 405x3, 455x2, 500x1, 525x1 550x1
Probably last time I'll do deads for a while, according to the MD training, but I wanted to go out with a blast. Smelling salts ftw!
1 arm barbell rows:
3 warm up sets, 4 sets of 8 with 4 25s, squeezing and stretching.
high, elbows out, chest supported rows:
1pps/1pps25/1pps2 25s/2pps25x15
1 arm pulldowns, stretching allll the way down and not going all the way up:
75/95/120x10
Banded Good mornings:
3 sets of 10 with the blue band.
Solid Dreams
05-10-13, 5:02 pm
Diet update, some mountain doggin:
Work out days
Wake up
multivitamin
4 grams fish oil
M-1
4whole eggs
1/2 tbsp coconut oil
1-2 cups kale or spinach
M-2
6oz chickn or turkey
1 cup brown rice
--------------
Place these meals around workout and allow other meals to fall in order accordingly)
M-3(hour before weights)
6oz chicken or turkey
1/2 cup oats
1tbsp almond butter
Sip 2 scoops glycofuse (any carb product works)
And 2 scoops aminolast during workout
M-4(about 40 min after workout)
6oz chicken
12oz white rice
----------------------
M-5
6oz salmon(trader joes has great wild caught salmon in the frozen section that is reasonably priced)
2 cups greens
M-6
40 grams whey protein
2 whole eggs
1-2 cups kale or spinach
Non workout days
Cardio- push/pull prowler 20 yards 4 rounds of down and back.
OR spin bike moderate pace for 50 seconds, then 10 seconds all out!!! Repeat 10 times
Wake up
multivitamin
4 grams fish oil
M-1
4 whole eggs
1/2 tbsp coconut oil
1-2 cups kale or spinach
M-2
6oz chicken
1/4 cup almonds
M-3
6oz chicken or turkey
1 cup brown rice
M-4
40 grams whey
1tbsp almond butter
M-5
6oz salmon
1-2 cups greens
1/2 cup oats
1/4 cup any berries
M-6
2 whole eggs
1-2 cups greens
2 prices Ezekiel bread toast
Arms today:
Hammer cross body curls:
25/50/70/80x10
Tricep push downs with this newfangled thing that is basically a multi-notched bar with two yellow straps, all I know is its bad ass:
50x15x3
80x15/120x12/150x10/6
Machine preacher curls 6 by myself and squeezing hard, 6 with assistance for a pump:
80/120/150x12
CGBP:
135/225/275x8, 315x6, rack, breathe a bit, 6 more, breathe, 4 more.
Incline concentration curls:
25/30/35x10
Bent over tricep kickbacks on the lateral raise machine:
40/60/80/100/40x20-30 reps, no rest. Just hit one arm, then the other.
BryanSmash!
05-11-13, 9:46 am
Strong on the deads SD!
I'm yet to try these smelling salts
Solid Dreams
05-11-13, 6:55 pm
Strong on the deads SD!
Thanks Bryan! Felt good to finally do some real weight haha
I'm yet to try these smelling salts
You should try em out at least once, it's like "OH GOD IM GOING TO DIE SMASH EVERYTHING"
Legs with Cody Montgomery:
Seated Hamstring Curls (by myself):
70x20x3/160x10/220x10/260x10
Lying Hamstring curls:
50/60/70x20, 140x25/150x20/160x15/170x10
Squats:
135/225x10, 275x8x6, 3 second descent then explode up (I threw up once because I took a meltline because it makes me sweat and my heart rate got jacked up)
Leg press:
2ppsx5, lock legs out and they'd put a plate on, made it to 10 pps.
Walking DB Lunges, 8 reps 1 leg then the other:
50/75x3
SLDL:
95/145/195/245x10, not locking out, just constant pounding tension on my hammies.
Cellardweller
05-12-13, 1:57 pm
Wow. Brutal leg day. Nice going.
Appollonian
05-12-13, 10:53 pm
Congrats on the 550 Sean! Glad you got it pain free on the arm.
You should try em out at least once, it's like "OH GOD IM GOING TO DIE SMASH EVERYTHING"
Sounds great, I just worry about losing brain cells. Some days I feel hard pressed as it is haha
Solid Dreams
05-15-13, 8:29 pm
Thanks Josh,lower back is bitching so have dialed it back some.
Back yesterday with Josh G (right after getting adjusted, hah):
Bent over Rows:
135/135/185/225/275/275x8
DB Rows:
120/180/200x8
DB Pullovers:
65x12x3
Good Mornings (banded, and with a bar):
95x10/10x3
The rows were a new thing, we'd let it drop down and swing out, really opened up my back doing it that way.
Appollonian
05-22-13, 1:29 pm
275 BO rows with your back bitching is taking it easy? Dang!
I always like to give my body some time after a major adjustment, at least a day. Not sure if it makes a difference, though.
Solid Dreams
05-22-13, 11:45 pm
Wasnt a major one, at least IMO (it just took a massage and a pop to get it back)
Gotta catch up, missed a few things. Been missing workouts because of issues in life, but still doing well, down from 230 to 218.
Cellardweller
05-24-13, 2:46 pm
Hey Sean. Sorry I couldn't get to train with ya. I had a couple days down there where I couldn't even walk when I got up in the morning. Still limping around today but getting better.
Solid Dreams
08-08-13, 5:06 pm
It's fine big mike.
Little update, still sorta on track (obviously not) but been really embarrassed to post because I first wasnt quite ready for the branch, and then Josh said I should wait out the Europa, because by the time Heart rolls around everything should be fine.
Didnt wanna come in and be like "sorry guys..." after yall supported me.
Cellardweller
08-08-13, 5:14 pm
No way. We'd all have been excited just because you did your first show. No way would we be disappointed in you man. It takes balls just to make that decision let alone do the training, dieting and then actually stepping out on the stage. When you're ready you're ready, but never think we'd think less of you no matter what the outcome. We know what you've done and sacrificed and we'd all respect you all the same.
Appollonian
08-09-13, 8:51 am
No way. We'd all have been excited just because you did your first show. No way would we be disappointed in you man. It takes balls just to make that decision let alone do the training, dieting and then actually stepping out on the stage. When you're ready you're ready, but never think we'd think less of you no matter what the outcome. We know what you've done and sacrificed and we'd all respect you all the same.
I agree with this completely, Sean. You need to post for reasons that makes sense for you, but at the same time remember we're here for support not judgement.
And congrats on the giveaway win.
Yeah man we support ya regardless, it is what we do here. Congrats on the win yesterday def pretty awesome promo.
Solid Dreams
09-17-13, 9:12 pm
Thanks guys.
Contest was a wash, got 8th out of like 15. Uh.
Got fucking dominated because they merged the super heavy weights and the heavy weights class, so I was up against little 5'8 dudes who were a good 30 pounds heavier than me.
If I had done physique I might have won that! Time to start bulking.
I dont really remember the contest, went basically brain dead and didnt wake up until saturday night hahaha. I smiled and hit my poses though goddammit!
Thanks guys.
Contest was a wash, got 8th out of like 15. Uh.
Got fucking dominated because they merged the super heavy weights and the heavy weights class, so I was up against little 5'8 dudes who were a good 30 pounds heavier than me.
If I had done physique I might have won that! Time to start bulking.
I dont really remember the contest, went basically brain dead and didnt wake up until saturday night hahaha. I smiled and hit my poses though goddammit!
Good shit man, sounds like you held your own & took some names, & as stated just going through that shit & getting out there is a victory in itself.
Big step getting up on that stage! Any details on how the day went or is it all a complete blur?
Onwards and upwards!
Appollonian
09-18-13, 1:23 pm
Fantastic Sean! Look how far you've come and what you've done! Congratulations on stepping out, even bigger things to come bro.
Cellardweller
09-18-13, 2:41 pm
Congrats on the first show. Don't be disappointed. You finished middle of the pack against guys you shouldn't have competed against. Hold your head up, learn from the experience and attack the next show. Respect.
Congrats man, 8th isn't bad especially for your first show. Now you know what to expect. I hate when they combine classes, it just fucks up everything. Do you have pics up anywhere?
Solid Dreams
09-19-13, 6:38 pm
Good shit man, sounds like you held your own & took some names, & as stated just going through that shit & getting out there is a victory in itself.
Thanks buddy. Thats how I look at it, haha.
Big step getting up on that stage! Any details on how the day went or is it all a complete blur?
Onwards and upwards!
Pretty much a blur, I remember the food though. Had potatoes with butter and teared up, rofl
Fantastic Sean! Look how far you've come and what you've done! Congratulations on stepping out, even bigger things to come bro.
Thanks man!
Congrats on the first show. Don't be disappointed. You finished middle of the pack against guys you shouldn't have competed against. Hold your head up, learn from the experience and attack the next show. Respect.
Thats how I see it, at least. Time to get hooge!
Congrats man, 8th isn't bad especially for your first show. Now you know what to expect. I hate when they combine classes, it just fucks up everything. Do you have pics up anywhere?
Thanks Mark! I do not, Josh was back stage and the girl who took me didnt take any :p
Solid Dreams
09-19-13, 8:22 pm
Oops, I lied.
https://scontent-b-dfw.xx.fbcdn.net/hphotos-prn2/1185804_10200782295423641_1388678834_n.jpg
That is amazing man, truly is. I am going to use you as motivation as I step out to start a weight loss contest at my gym. The winner gets 500 bucks!
Thanks guys.
Contest was a wash, got 8th out of like 15. Uh.
Got fucking dominated because they merged the super heavy weights and the heavy weights class, so I was up against little 5'8 dudes who were a good 30 pounds heavier than me.
If I had done physique I might have won that! Time to start bulking.
I dont really remember the contest, went basically brain dead and didnt wake up until saturday night hahaha. I smiled and hit my poses though goddammit!
No worries man, it was learning and you got more out of it than you think, I seen the pic you posted on FB and dude you got lean man! Congrats no matter the placing! You won brother!