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TXPWRLFTR
03-23-07, 9:59 am
Bench
bar x 20
135 x 15
225 x 10
315 x 3, 3

3brd
405 x 2 with pause
405 x 3 no pause

Triceps pushdowns
120 x 10, 10, 10
150 x 3
Tate Presses
50 x10
60 x 8, 8

1 Arm Dumbbell Rows
140 x 6, 6, 6
Abs

Had a massage on the low back, felt good but back still sore...been doing lots of manual spinal decompression

BEASTOFRAGE
03-24-07, 4:41 pm
awesome work bro!
TB

TXPWRLFTR
03-26-07, 11:05 pm
3-26-07
5 minute cardio
Unilateral leg extensions (LEFT)
20 x 18, 18, 18
Leg extensions
120 x 10
Squats
135 x 10
225 x 5, 5, 5, 5
Leg curls
100 x 10
120 x 10
150 x 8, 8
Leg Press
600 x 5, 5, 5
Donkey Calf raises
400 x 20, 20, 20
(The left knee still feels weak from surgery back in December...just need to take it easy and let it get stronger...who knows maybe I can be back squatting in a meet in a year or sooner)

IRBS
03-27-07, 11:15 am
Nice benchin bro

TXPWRLFTR
03-28-07, 1:03 am
Thanks Bro

3-27-07
5 minute cardio
Chest Supported Rows
90 x 10
180 x 10
270 x 10
360 x 8, 8
Close grip lat pulls
150 x 10, 10, 10
200 x 8, 6
Shrugs
225 x 10
315 x 10, 10
405 x 10, 10
Hammer Curls
60 x 6, 6, 6, 6
DB curls
25 x 20

TXPWRLFTR
03-29-07, 12:44 am
3-28-07
DB cleans
25 x 10, 10, 10
Bench
135 x 10, 10
225 x 5
275 x 4
315 x 3, 3
365 x 1 (shirted)
405 x 1 (shirted)
455 x 1 (shirted) PR
500 x 1 (shirted and 3 boards)...wrists buckled and lost the weight on the boards...that was heavy! LOL
Lying triceps dumbbells extensions
40 x 10, 10, 10
Today was a workout to get an opener for my bench meet this Saturday. I am thinking of opening up with 385 and then go from there.

TXPWRLFTR
04-04-07, 12:33 am
4-3-07
Dynamic effort bench
5 minute bike
bench
235
9 sets 3 reps 30 sec break between sets
Dumbbell lying triceps extensions
55 x 10, 10, 10
Triceps Pushdowns
150 x 10, 10, 10, 10
Lying triceps extensions with barbell
135 x 10
Dumbbell Cleans
25 x 10, 10, 10
Abs

Big Wides
04-04-07, 1:01 am
4-3-07
Dynamic effort bench
5 minute bike
bench
235
9 sets 3 reps 30 sec break between sets
Dumbbell lying triceps extensions
55 x 10, 10, 10
Triceps Pushdowns
150 x 10, 10, 10, 10
Lying triceps extensions with barbell
135 x 10
Dumbbell Cleans
25 x 10, 10, 10
Abs

was wondering if you used chains or bands on your DE bench day?

TXPWRLFTR
04-05-07, 12:06 pm
Big Wides I do not use chains or bands. I do plan on using them in a few months. Am gonna order a set. I can see the stares from the gym folks already...lol. Do you use chains and bands?

4-4-07
Bike 6 minutes
Squats
135 x 10
225 x 8, 8
275 x 4, 4
(Was going for feel on the knee)
Leg curls
150 x 10, 10, 10
Leg press
200 x 20
400 x 12, 12, 12
Glute Ham Raises
3 x 12
Standing calf raises
600 x 20, 20, 20

Big Wides
04-05-07, 12:09 pm
yes i use both not at the same time but every two weeks ill go from bands to chains. the looks that you get are amazing, people just dont realize that the explosiveness that you get is amazing. good luck bro

IRBS
04-05-07, 1:19 pm
Band work is awesome, you will be exploding after you incorperate it

TXPWRLFTR
04-06-07, 3:28 am
Thanks bros! What band size do you all recommend to begin with? I was thinking of getting "medium"? What is a good brand for the bands?

Risk
04-06-07, 3:32 am
Hey bro, awesome sessions. Lock out strength is where I want to be in a years time.

Get the mini bands or the monster mini's from elitefts.com, then you can just double them when you wanna pin yourself to the bench!

TXPWRLFTR
04-10-07, 12:01 am
Thanks bro!

4-9-07
6 minute bike
Close grip lat pulls
150 x 10, 10
200 x 6
Seated rows
20 x 10, 10
250 x 8
Dumbbell side lateral raises
40 x 8, 8, 8
Hammer curls
60 x 8, 8
70 x 6, 6
80 x 4, 4
Strive Curls (machine)
45 x 10, 10, 10, 10
Ab pulldowns
70 x 12, 12, 12, 12
Physioball crunches
15, 15, 20

Need to get down under 242 by April 27...my ass is at 252 right now...good thing though is I am gonna be outta town for a week out at a camp...the camp has an outdoors weight room under a cabin that is wall-less...I am gonna spend time there during the students free time. Got a meet on the 28 of April in Rio Rancho New Mexico

IRBS
04-10-07, 2:22 pm
APT Prowriststraps has a good deal on their #2, 3, and 4's for like $80 for the set.

Bands are awesome, adds a whole new level to your training!!

TXPWRLFTR
04-15-07, 9:03 pm
ME Bench today
Training for a meet on the 28 of April.

Rotator cuff exercises

bench
95 x 10
135 x 20, 20
225 x 10, 10
315 x 4,4
SHIRTED
405 x 1
455 x 1
500 x 1 assisted spot
500 x 1 got it midway and stalled

500 is coming! I am gonna nail it soon!!!!

TXPWRLFTR
04-17-07, 1:20 am
4-16-07
7 min bike
goodmornings
135 x 10 with blue minis
225 x 8, 8 with blue and purple minis
275 x 4, 4 with blue and purple minis
Rack pulls
225 x 5, 5 with green bands doubled over
315 x 4, 4, 4 with green bands
Glute hamn raises
4 x 8-10 with purple mini
SLDL
135 x 10, 10
185 x 8, 10
The band work really kicked my ass! But it felt good though...just very hard.

TXPWRLFTR
04-23-07, 11:31 pm
4-23-07
7 minute bike
unilateral leg extension left leg
20 x 15, 15, 20
both
150 x 15, 15, 15
Squats with green bands
225 x 5, 5, 5, 5
Glute ham raises with purple band
8, 5, 5
Leg press left leg
200 x 5, 5, 5

IRBS
04-23-07, 11:34 pm
Solid work bro, way to be!

deeder
04-24-07, 2:46 am
How come you're doing extra work for your left leg?

TXPWRLFTR
04-25-07, 9:58 pm
Deeder, I had my 2nd surgery back in December of 06...I am to be getting a partial knee replacement but the dr decided to inject me with hyalgan...he is wanting to give it more life before I get a total knee replaced. It is very weak so I really train it hard and more than the right knee. Some day I hope to get the strength back up...it sucks man because at the gym I train at I used to be known as the guy that squats heavy...now I am the guy that does single leg extensions with 20 pounds...lol...it's all good though...I know what I need to do...as a matter of fact this dude was squatting and I asked why he didn't go deep enough rather than a high squat...he said high squats were better for size and strength for his quads and that deep squats are dangerous...I called bullshit on that...the guy had 315 and was doing reps of 5...we get heated in our talk which I should have ignored...well push comes to shove and I get under that bar and squat 10 full reps with 315 and tell him that is how you squat...none of this bullshit high squatting...and also quit curling in the damn squat rack!. He got pissed and mumbled something to me...a guy walks up to me thanks me for shutting him up because evidently this guy talks like he knows it all...
But in all I am hoping to get full strenght come December so I can resume squatting again...if not..hell i can always bench and pull right? Lol
Take care bro!

TXPWRLFTR
04-29-07, 6:08 am
Well it was a long ass drive to Rio Rancho New Mexico…I came home winning the 242 Open bench and 242 Submasters 1 bench only…I also won the 242 Open push pull and the 242 Submasters 1 push pull. We had a great time! I opened my bench at 405 and got 3 whites…went to 440 and got 3 whites…went to 475 and lost it 3 inches from lock out…smashed my pinky on the rack…this really messed with me mentally…opend deadlift at 405 as I wasn’t sure how the knee would feel…3 whites…went to 455 got 3 whites…finished with 510 and got 3 whites…I had more in the tank in the deadlift…510 was a PR for me at a meet. Come Monday it is back to the drawing board. I can feel that 500 bench coming!!!!!

AU_Lifter
04-30-07, 9:08 pm
Congrats on the meet! Glad to see the knee isn't slowing you down to much! Great bench by the way. I started back in august with a 1RM of 225 and now have gotten up to 315 1RM. I really want to get to 405 by the end of summer though. Any ideas to jack my bench?

TXPWRLFTR
04-30-07, 10:41 pm
AU lifter, you benching RAW or gear? Either way I learned to jack up the bench I had to really hit the triceps hard as well as the lats...I also learned to push my belly into my belt as I press...I am sure you are squeezing the bar with your grip? That has helped me.

TXPWRLFTR
05-08-07, 1:41 am
5-7-07
Goodmornings
135x10, 10
225 x 6,6,6,6,6
275 x 6,6,6
Zercher squats
135x10,10,10
SLDL
225x10,10
275x8,8,8
Left leg knee extensions
4x18@30
Glute ham raises with purple band
8,8,8,8
Abs

hazarddude334
05-09-07, 8:26 pm
place your feet and arch well going to 315 to 405 will put u at that next level man good luck on the journey

TXPWRLFTR
05-12-07, 2:27 am
Thanks bro!

5-11-07
rack pulls
135x10
225x10,10
315x5,5
405x3
455x3
495x1,1
Shrugs
405x10,10
315x15,15
225x10,10
T-Bar rows
90x8,8
135x6,6,6
Hammer Curls
60x6,6
Barbell Curls
85x8,8,6,4

TXPWRLFTR
05-15-07, 2:03 pm
5-14-07
Good mornings
135x10,10
225x5,5,5
315x4,4,4

SLDL
135x15
225x8,8,8
275x6,6,6
305x5,5,5

Lying leg curls
100x8,8,8,8

TXPWRLFTR
05-16-07, 11:10 pm
5-16-07
Bench
Bar x 20
135 x 15
225 x 10
315 x 3, 3
405 shirted x 2, 2
455 shirted x 1, 1
225 x 20
Barbell lying triceps extensions
135 x 10, 10

Big Jawn
05-19-07, 4:51 pm
5-16-07
Bench
Bar x 20
135 x 15
225 x 10
315 x 3, 3
405 shirted x 2, 2
455 shirted x 1, 1
225 x 20
Barbell lying triceps extensions
135 x 10, 10

Good shirted number bro...225 X 20 is pretty respectable as well.

TXPWRLFTR
05-21-07, 1:16 am
Thanks Big Jawn. I am getting ready for a meet this coming Saturday...am using it as a warm up meet before the NASA USA Nationals in Vegas come June. I am wanting to hit a 500+ bench either at the meet this Saturday or in Vegas. Lift strong bro!

TXPWRLFTR
05-24-07, 2:34 am
5-23-07
Did my last bench workout until the meet this Saturday
Bar x 20
135 x 15
225 x 10, 10
315 x 3
405 shirted x 1
420 shirted x 1
420 felt good out of the hole...might use it as my opener...or play safe and go 405.
225 x 30, well i did 23 reps..rested 30 seconds and finished the last 7.
that was it...just waiting for the meet.

TXPWRLFTR
05-27-07, 1:46 am
Meet results
benched only at the meet
opened up with 405 all whites
440 for the 2nd all whites
got 465 for my 3rd all whites
was allowed a 4th attempt at 495...blew it up but my right foot slipped...as it slipped...i locked out the right arm a tad before the left...
Good thing is I did press the weight!
500 is coming!!!

The_Dude
05-30-07, 12:51 pm
Meet results
benched only at the meet
opened up with 405 all whites
440 for the 2nd all whites
got 465 for my 3rd all whites
was allowed a 4th attempt at 495...blew it up but my right foot slipped...as it slipped...i locked out the right arm a tad before the left...
Good thing is I did press the weight!
500 is coming!!!

Good job! Thank Animal for this forum cuz I am learning soo much from these pl blogs.

TXPWRLFTR
05-30-07, 11:29 pm
Thanks The Dude, I hear ya on thanking Animal for the forum..have learned quite a bit bro!

5-30-07
Trained chest today
bench
barx20
135x10
225x6,6
315x4

3brds
405x5,5

405 raw x1...assisted lift...had trouble at the hole but managed to press it up after a lil help.
EZ bar overhead extension
bar plus a 45 on each side x 12,12,12,12
T-bar rows
4 plates x 8,8,8,8
Barbell rows
315x3,3,3
abs

TXPWRLFTR
06-02-07, 12:52 pm
6-1-07
Leg extensions
45 x 18, 18, 18, 18
Box Squats
225 x 6, 6, 6, 6, 6
SLDL
315 x5, 5, 5, 5
Had to cut it short as I was pressed for time.

Bruiser
06-02-07, 2:24 pm
keep hitting it hard brother

TXPWRLFTR
06-03-07, 5:50 pm
Thanks brother! Training is going well as I have all this week and next week then I am off to Vegas for the NASA USA Nationals.
6-3-07
DE BENCH
bar x 20
135 x 15
275 x 3,3,3,3,3,3 (2 grips...pinky on O ring for 3 sets, index on O ring for 3 sets)
T-bar rows
3 plates x 12,12,12,12
Triceps push downs
80 x 10,10,10
Workout was short but damn did I get winded...plus I got a ton of work moving the school weight room around...those damn plate trees sure give you a good pull work out! LOL. Got a good grip exercise in picking up the plates and setting them back.
Can't wait for Vegas! I am hoping this is the meet I get 500 in a bench! As far as the deadlift goes I will be happy with a 550 pull but if all goes well I am gonna let it ride and go for broke....that is making my 1st attempts to get in the meet....Lift strong brothers!

TXPWRLFTR
06-05-07, 1:15 am
6-4-07
Deadlifts
135 x 10, 10
225 x 8, 8, 8
315 x 4, 4, 4
405 with suit straps down x 1, 1
495 with straps up x 1
might open up with 500 at the meet
SLDL
225 x 8,8,8,8
Goodmornings
135 x 10, 10, 10, 10
nice and slow, really worked lumbar.

T. Kemble
06-05-07, 1:22 am
you'l rip 500 man, stay strong and healthy

TXPWRLFTR
06-19-07, 1:55 am
Ok so the meet went well despite a small injury. I did manage to set a PR in the deadlift.

I opened my bench with 402 and got 3 whites. Went to 452 on my 2nd attempt and got 3 whites. I was feeling good and knew I had much left in me so we went for 502 on the 3rd. I got a good lift from my lift off man…handled the weight down steadily…held the weight on the chest…got the command to press…began to press and WHAM! My left shoulder partially separated from the socket…I got up and went to a pier in the room and place my shoulder to it and had my friend push it in…it went in and wow did it tingle! I am sore but went back to deadlift…

I changed my deadlift opener down to 485 from 502. I got the lift easily and the shoulder did well…iced it and waited my turn again…2nd attempt went to 513 and got it…forgot to buckle my belt…lol…3rd attempt I asked for 550….went to the platform…got feet set and bent down to grab bar….pulled the weight up…waited for the "DOWN" command…looked to the lights and saw 3 whites…got excited…then my friends told me they changed the weight to 562. This was a PR for me!!! I know 600 is coming!!!!!

Now back to the drawing board and get that 500 bench!

TXPWRLFTR
06-24-07, 9:02 pm
6-24-07
DE Bench
bar x 20 warm-up
9 sets of 3 reps with 225 with 30 second rest and 3 different grips
Lying dumbbell triceps extensions
8 sets of 7 reps with 40 with 15 second rest
Lat pull downs
3 sets 8-12
Shoulder felt ok...just taking it easy...

TXPWRLFTR
06-26-07, 2:27 pm
6-25-07
1/4 Goodmornings on rack
6 sets 3 reps @ 405
SLDL
4 sets 8 reps @ 225

TXPWRLFTR
06-29-07, 12:17 am
6-28-07
bench
bar x 10
225 x 8, 8, 8
315 x 4, 4, 4, 4
365 x 1...with a little help
Rack lock outs
225 x 10, 10
315 x 5, 5

T-bar rows
4 plates x 12,12,12
Face pulls with green bands 3 x 20
Triceps pushdowns with green bands 2 x 20
Shoulder felt ok.

TXPWRLFTR
07-02-07, 10:17 pm
7-2-07
Goodmornings
6 sets 10 @ 265
Lat pull-downs
3 sets wide 8-12 reps @ 140
3 sets mid 8-12 reps @ 140
3 sets close 8-12 reps @ 140
T-bar rows
4 sets 20 reps @ 2-45's
Barbell curls
4 sets 6 reps @ 95

TXPWRLFTR
07-03-07, 9:56 pm
7-3-07
DB side lateral raises
20 x 12
30 x 12
40 x 12
50 x 12, 12, 10, 8
DB seated cleans
30 x 12, 12, 12, 12
Barbell shrugs
225 x 20, 20, 20
315 x 15, 15, 15, 15
Purple band face pulls
20, 20, 20
Ab work

TXPWRLFTR
07-10-07, 10:17 am
7-9-07
Good mornings (top 1/4 of the movement)
bar x 10
135 x 10
225 x 8,8,8
315 x 5, 5, 5, 5
SLDL
185 x 10, 10, 10, 10
Reverse Hyperextensions
3 x 15
Good mornings ( full 90 degree bend)
225 x 5, 5, 3
I did lots of traction for the lumbar area. This was it for today...have been fighting a damn sinus infection...it sucks! I am feeling better and looking forward to go full speed ahead.

Matt81
07-10-07, 12:56 pm
Hey bro, you're hitting some big numbers, cograts on the comp, respect for carrying on after seperating your shoulder and getting the deadlift!

TXPWRLFTR
07-10-07, 11:10 pm
Thanks Matt.

7-10-07
Barbell rows
225 x 10, 10, 8, 10
Lat pulls
200 x 8, 10, 8, 8, 8
Shrugs
225 x 20, 20, 20
315 x 15, 15, 18
T-bar rows
170 x 8, 8, 8, 8
EZ bar curls
90 x 8, 8, 8, 8, 8, 8
1 arm curls with pink bands
2 sets 12
2 minutes of ab work

TXPWRLFTR
07-12-07, 12:23 am
7-11-07
bench
bar x 20
135 x 20
225 x 5, 5
315 x 5, 5
365 x 1
405 shirted with Katana
failed at 1 rep...couldnt get it to touch
455 with Katana
failed at 1 rep...couldn't get it to touch
405 shirted with F6
got it to touch x 2
I was spent after the attempts. The Katana is going to take sometime to get used to...
The shoulder felt very stressed...might just use the F6 for the World Cup....any ideas with the Katana...please share....
Close grip bench
225 x 5, 5, 5, 5, 5
Bradford presses
95 x 10, 8, 8, 8
Left shoulder began to ache.
I really tried to work on the form in the bench...tried to really tuck the elbows in and not let the weight go up and over to my head at full extension...it was very hard and a challenge...

BEASTOFRAGE
07-12-07, 1:22 am
give that katana time...i'm sure its a new shirt so it need a lot of time to be broken in some...great work thus far!
TB

TXPWRLFTR
07-17-07, 12:39 am
7-16-07
Goodmornings
225 x 10, 10, 10, 10, 10, 10
SLDL
225 x 8, 8, 8, 8, 8
Lat pulls
200 x 10, 12, 10, 10

Maccabee
07-17-07, 12:43 am
Hey how you doin? What are Bradford presses?

TXPWRLFTR
07-18-07, 12:15 am
Bradford presses are a version of shoulder over head press with out a full extension, you push the weight just over your head and bring it down behind your head and then push the weight over the head again...it goes from the front to the back in a repetitive motion...the stress is continous on the shoulders...I read about it on Elitefts.com. Great exercise for the delts. Give it a try!

7-17-07
Dumbbell side lateral raises
20 x 20
30 x 15
40 x 10
50 x 8
Seated over-head shouder pin press
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
315 x 1
Bradford presses
95 x 12, 12, 12, 12
Barbell shrugs
315 x 15, 15, 15
405 x 12, 12

TXPWRLFTR
07-19-07, 1:07 am
7-18-07
Raw Bench
135 x 20, 20
225 x 3
315 x 3
365 x 1
405 x 1/4 rep...hey I controlled it down and paused then pressed a 1/4 up...it's a start...lol
Shirted bench
455 with Katana...inched from touching.
495 x 1 (butt popped up)...got it to touch
Am still trying to get used to the shirt.
The shoulder felt fine...I felt it begin to ache but then it quit...I did manage to keep the elbows tucked in.
Lying DB extensions
50 x 8, 8, 8 (15sec rest between sets)
40 x 8, 8, 8, 8 (15sec rest between sets)
Seated DB cleans
20 x 15, 15, 15, 15

TXPWRLFTR
07-22-07, 7:44 pm
7-22-07
Rotator cuff
3 minutes
Bench press
bar x 10
225 x 12
8 sets of 3 @ 275
Lying triceps extension
7 sets of 8 @ 45 with 15sec in between sets
Seated DB Cleans
3 sets 12 @ 25
Lat pulls
3 sets 12 @ 150

TXPWRLFTR
07-23-07, 11:04 pm
7-23-07
Goodmornings
225 x 5, 5, 5, 5
315 x 3, 3, 3, 3
12" Box Squats with purple bands suspended at top
225 x 6, 6, 6, 6, 6, 6, 6
SLDL off 6" block
135 x 10, 10, 10, 10
Leg curls
80 x 15
Abs
100 reps
The knee felt strong in the squats...was tempted to go heavier but knew better. Will go up next workout.

TXPWRLFTR
07-26-07, 11:27 pm
7-25-07
Bench
135 x 10
225 x 5, 5, 5
315 x 3, 3, 3
350 x 2 PR
405 x 1 PR
(all bench was raw)
Triceps lying dumbbell extensions
35 x 12, 12, 12, 12 (all were very slow)
Lying triceps extension with barbell
bar x 12, 12, 12 (hard to describe describe but damn!)
Seated DB cleans
30 x 12, 12, 12
Lat pulls with fat bar
150 x 12
170 x 12, 12,10

norrim1
07-26-07, 11:33 pm
7-25-07
Bench
135 x 10
225 x 5, 5, 5
315 x 3, 3, 3
350 x 2 PR
405 x 1 PR
(all bench was raw)
Triceps lying dumbbell extensions
35 x 12, 12, 12, 12 (all were very slow)
Lying triceps extension with barbell
bar x 12, 12, 12 (hard to describe describe but damn!)
Seated DB cleans
30 x 12, 12, 12
Lat pulls with fat bar
150 x 12
170 x 12, 12,10

Pretty awesome numbers! I'm curious, what does PR mean after 350x2 PR? I'm knew to this forum and some things are taking a little getting used to.

TXPWRLFTR
07-28-07, 1:28 am
Norrim1, a PR is a personal record...I was able to hit 350 for 2 reps...followed by a 405 best for me. Welcome to the forum!

BEASTOFRAGE
07-28-07, 5:55 am
congrats on hittin the big 4 on raw bench brother! kickass!
TB

TXPWRLFTR
07-31-07, 10:18 pm
Thanks TB, it was hard as hell. The funny thing is that the left arm blew it up and the right arm was following. It was weird considereing the left shoulder was the one that separated back in June.

7-31-07
Precor Machine squats
200 x 10, 10
400 x 8, 8
490 x 6, 6
Leg press
360 x 10, 10
560 x 10, 10
760 x 6, 6
Hack Squats
180 x 8, 8, 8, 8
Seated leg curls
150 x 10
170 x 10
200 x 8
Glute ham raises
3 sets x 12
Ab pull downs
90 x 12
100 x 12, 12, 12

BEASTOFRAGE
08-01-07, 12:03 am
that how mine was when i first maxed at 405...it will get easier from there...great work!
TB

TXPWRLFTR
08-01-07, 11:19 pm
Thanks TB, I have really been hitting it hard mentally and letting it carry over into the training. I know we begin football this coming Monday and I am gonna continue to train after practice like hell to get better. I know coaching football takes it out of me but I am prepared for it mentally and look forward to the challenge!

8-1-07
Bar x 20
135 x 10
225 x 8
315 x 3, 3
335 x 3
365 x 1
405 x 1 with finger spot...lol
Shirted bench
405 x 3...strong outta the hole
455 x 1
Lying db triceps extensions
8 sets of 7 reps with 40 with 15sec rest
Triceps pushdowns
3 sets 8 reps with 100 with 15sec rest

TXPWRLFTR
08-02-07, 11:12 pm
8-2-07
Barbell rows
135 x 10
225 x 8, 8, 8, 8
T-bar rows
Four 45's x 8, 8
Four 45's, Two 35's x 6, 5
Barbell shrugs
315 x 15
405 x 15
495 x 10
585 x 6
675 x 3

TXPWRLFTR
08-03-07, 5:42 pm
8-3-07
Good mornings 45 degree bend
225 x 10, 10
315 x 8, 8, 8
Good mornings chest parallel to floor
225 x 5, 5, 5
Speed pulls in rack...setting just below knees
225 x 5, 5
315 x 3, 3, 3, 3
405 x 2, 2
Pull throughs
150 x 6, 6, 6, 6
Reverse hypers
10, 10, 10, 10
Abs

The_Dude
08-03-07, 5:59 pm
Nice session bro. How are those rack pulls btw? As effective? I've never tried them before.

TXPWRLFTR
08-05-07, 7:22 pm
8-5-07
DE Bench
Rotator cuff exercises
Bench
bar x 20
135 x 10
8 sets of 3 reps @ 60% = 300
Lying DB triceps extensions
7 sets of 8 reps @ 50 with 15sec rest
Triceps pushdowns
3 sets 12 reps @ 100 with 15sec rest
Bradford presses
3 sets 12 @ 95
Ab work
3 minute cardio cool down

TXPWRLFTR
08-06-07, 10:46 pm
8-6-07
ME Squat
Leg extension warm up
BOX squats 13"-14" box
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
This is the heaviest I have squatted since having surgery back in December on the left knee. I felt more in the tank but had to not really push it. Over all I was satisfied with the way the knee hels up. I am so looking forward to going heavy again!
Zercher squats
135 x 5, 5 very deep
SLDL
135 x 8
225 x 7, 7
315 x 6, 6
GHR
2 sets 10
Abs

TXPWRLFTR
08-07-07, 11:50 pm
8-7-07
Back
1 arm DB rows
100 x 8
120 x 8, 8
140 x 6
Seated cable rows
200 x 12, 12
250 x 8, 8
Close grip lat pulls
150 x 8, 8, 8, 8, 8
DB curls
40 x 8, 8, 8

TXPWRLFTR
08-08-07, 10:18 pm
8-08-07
DE BENCH
Decline
135 x 12
225 x 5
275 x 5
315 x 5
365 x 2
Overhead EZ bar triceps extensions
125 x 12
135 x 12
155 x 8
DB Cleans
30 x 12, 12, 12, 12

TXPWRLFTR
08-10-07, 11:58 pm
8-10-07
DE SQUAT
Goodmornings
135 x 5
225 x 5
315 x 3
405 x 3
Pulls of floor
135 x 5
225 x 5
315 x 3, 3
405 x 3
Reverse hypers
3 x 15

TXPWRLFTR
08-13-07, 12:01 am
8-12-07
DE Bench
135 with green bands
5 sets of 3
Pullovers
2 sets 12
BENCH
225 x 3,3,3,3,3
315 x 3,3
Put on the KATANA
405 x 1, 1, 1 couldn't get it to touch
425 x 1 couldn't get it to touch
I was trying to break in the gym shirt as it is different from my other bench shirts.
Triceps Pushdowns
3 sets 12

TXPWRLFTR
08-13-07, 11:47 pm
8-13-07
ME SQUAT
With green bands
135 x 5
225 x 3
315 x 3
365 x 2
405 x 2 ( 1 was at depth, other was a tad high)
SLDL
135 x 8, 8
Lying leg curls
100 x 8, 8, 8
The squat with the bands really wore me out...good workout though!

The_Dude
08-14-07, 5:50 pm
Excellent session there. GOod work.

TXPWRLFTR
08-15-07, 10:39 pm
Thanks Dude

8-15-07
ME Bench
decline
bar x 10
135 x 15, 15
225 x 3
315 x 3
365 x 3
385 x 2 A PR gym lift for me!
Lying dumbbell triceps extensions
55 x 7, 7, 7, 7 with 15sec rest in between sets
Triceps pushdowns
100 x 8, 8, 8, 8 with 15sec rest in between sets
Seated shoulder pin press in cage with bar above head
135 x 10
225 x 3
245 x 3
275 x 3
295 x 3
315 x 3
Abs
Over all I felt great while training. I did notice that while being on "X" I have been sweating big time! I love this product!!!! The internal feeling of getting jittery is awesome! The emotional mind state while training is beyond explanation! This is good shit!!!

TXPWRLFTR
08-16-07, 8:30 pm
8-16-07
1 arm dumbbell rows
100 x 12
120 x 10, 10
140 x 8, 8
Barbell rows
135 x 12
225 x 10, 10
Close grip lat pulls
100 x 12
150 x 10
170 x 8
190 x 8
210 x 8
Barbell shrugs
225 x 20
315 x 12, 12
405 x 12, 12
495 x 10, 10
585 x 8, 8
Trunk twists

TXPWRLFTR
08-17-07, 10:25 pm
8-17-07
Goodmornings
bar x 10
135 x 5
225 x 3
315 x 3
405 with green bands suspended x 3, 3, 3
495 with green bands suspended x 3, 3
Rack pulls with green bands doubled over
225 x 3, 3, 3, 3
GHR with purple band
12, 12, 12
Ab pulldowns

widdlewade44
08-17-07, 10:36 pm
Thanks Dude

8-15-07
ME Bench
decline
bar x 10
135 x 15, 15
225 x 3
315 x 3
365 x 3
385 x 2 A PR gym lift for me!
Lying dumbbell triceps extensions
55 x 7, 7, 7, 7 with 15sec rest in between sets
Triceps pushdowns
100 x 8, 8, 8, 8 with 15sec rest in between sets
Seated shoulder pin press in cage with bar above head
135 x 10
225 x 3
245 x 3
275 x 3
295 x 3
315 x 3
Abs
Over all I felt great while training. I did notice that while being on "X" I have been sweating big time! I love this product!!!! The internal feeling of getting jittery is awesome! The emotional mind state while training is beyond explanation! This is good shit!!!

I'm happy the 'X' is working for you. Peace.

Kevin
widdlewade44

TXPWRLFTR
08-19-07, 11:53 pm
I like the "X", thanks Kevin.
8-19-07
DE Bench
bar x 20
135 x 15
225 x 12
315 x 3, 3, 3, 3
225 with green bands x 3, 3, 3, 3
Lying DB extensions
45 x 7, 7, 7 with 15sec rest
Triceps pushdowns
100 x 10, 10 , 10
1 arm overhead DB extensions
35 x 12, 12, 12
DB cleans
30 x 15, 12, 12
Rear delt machine
3 sets 12

IRBS
08-20-07, 9:40 am
Nice work bro!

TXPWRLFTR
08-21-07, 11:05 pm
Thanks IRBS

8-21-07
Didn't get to do legs on 8-20-07...but I did manage to get somewhat of an exercise at the concert I worked last night...catching body surfers...woked a metal show...walked up and down the barracade...hamstrings were sore this morning...lol...as was the low back...

Now for today's workout
Back
Hammer Rows 1 Arm
45 x 15
90 x 12
135 x 10
180 x 8
225 x 4, 4
Barbell Rows
225 x 6, 6, 6
245 x 6, 6, 4
Seated cable rows
200 x 12
250 x 10, 10, 10
Barbell curls
3 x 8 @ 95
Hammer curls
70 x 8, 8
80 x 5
Abs

TXPWRLFTR
08-23-07, 12:00 am
8-22-07
ME Bench
135 x 5
185 x 3
225 x 3
315 x 3
405 x 1
4 brds
450 x 2
495 x 1
225 x 4 (4sec down, 2 sec pause, explode) + 5 quick reps
135 x 3 (10sec down, 2sec pause, 2sec up)
Triceps pushdowns
5 sets x failure x stack

Hard workout but I stuck it out...long ass day at work.

TXPWRLFTR
08-23-07, 11:04 pm
8-23-07
Another long ass day...football season underway...watching videos...practice...long day...lol

Close grip lat pulls
200 x 12, 12
250 x 8, 8
T-bar rows
45 x 10
90 x 10
135 x 8
180 x 8, 8
cable side lateral raises
30 x 10, 10, 10
Seated pin press
135 x 12, 12, 12
225 x 3, 3, 3, 3
315 x 1

My forearms began to ache really bad. I stretched them but they still ached...especially when I was gripping.

TXPWRLFTR
08-27-07, 10:45 pm
8-27-07
Was finally able to train today...it hurt but I managed. My last workout was last Friday...I think my pin press got the best of me...I woke up Saturday and had trouble moving my neck...my upper back got so tight and it aches...I think the rhomboids and traps go the best of me...the muscles have gotten looser but they let me know they are still tight...such is the life of this game...lol...all good though....just have to listen to the body and get it rehabbed

Precor pull-ups 1 set 15
Hammer Strength lat pulls
3 sets 12 reps
Hamer Strength rows
5 sets 12
Wide grip lat pulls
3 sets of 8
Wrist curls
3 sets
Concentration curls
3 sets
Did lots of stretching...but have you ever tried to stretch your upper back right in the middle and below the neck....say T1, T2 region? Yea...it's a bitch... good thing is I am getting a massage tomorrow.
Damn one more day of X and that's it!!!!

Maccabee
08-28-07, 11:46 am
I here ya bro. Last night I was doing rack deads. My whole back is so tight now. I am getting a deep tissue massage either on friday or sunday. Your having some great workouts here bro. Peace

TXPWRLFTR
08-28-07, 11:48 pm
Thanks bro!

8-28-07
Deadlift
135 x 5
225 x 3
315 x 3
405 x 3
455 x 1
500 x 0
500 x 0 damn thing was glued to the floor! One of those days...
Leg curls
3 sets 10 x 100
Low back extensions
3 sets 8-12 @ 200
DB crunches ( held 80# DB at full arms length an did a crunch)
4 sets 12 reps

Today is the last day of "X" for me.... :(
Overall I enjoyed the product....this is gonna make a stand when it comes out!

Maccabee
08-28-07, 11:56 pm
Thats some good deadliftin bro.

BEASTOFRAGE
08-29-07, 5:34 am
for achin forearms, do some light/high rep hammers bro...along with some pushdown...see if the two helps any...it will get blood to that area...
TB

TXPWRLFTR
08-29-07, 1:56 pm
I'll try that TB, thanks.
And thanks Pokoritel...it was one of those days when the weight was glued to the floor...all good though because as the Brute has it written down in a blog...it is a fuckin number and I will not fear it and lift it!
Lift large bro!

TXPWRLFTR
08-29-07, 11:21 pm
8-29-07
ME BENCH
bar x 10
135 x 10, 10
225 x 3, 3
315 x 1
3 brds
405 x 5, 3
Lying DB extensions
55 x 8, 8, 8, 8, 8
Triceps pushdowns
100 x 12
120 x 8, 8, 8
Over-head DB extensions
35 x 12, 12, 12, 12
Pin press
135 x 10, 10, 10
225 x 3, 3, 3, 3
275 x 2

Felt very drained but managed to lift.

TXPWRLFTR
08-31-07, 11:32 pm
8-31-07
DE Squats
bar x 5
135 x purple bands x 6
225 x purple bans x 3
225 x purple & green bands x 3, 3 (hard to do with no spotter...walking weight to rack was a bitch! Next time I will try to do something different in where I place the bands.)
Leg press
200 x 10
400 x 15, 15
600 x 15, 15, 15, 15
Seated leg curls
100 x 12
140 x 10
180 x 10,9, 10, 10
Abs
Head was aching...throbbing...

Big Wides
09-01-07, 11:39 am
nice DE day and bands with no spotter....Animal

TXPWRLFTR
09-03-07, 8:08 pm
9-3-07
Light shoulder day...am training with the team tomorrow...today was to be ME SQUAT...doin that tomorrow
Bradford presses
3 x 12 @ 95
Universal Machine Shoulder Press
5 x 5 stack
Rear dumbbell lateral raises
4 x 12 @ 25
Lat shrugs to get rear delt and rotator cuff work along with the rhomboids
4 x 15

TXPWRLFTR
09-05-07, 12:38 am
9-4-07
ME Squat
135 x 5
225 x 3
315 x 3
355 x 3
405 x 1
455 x 0...sat to far back...got mad at self and walked around for a bit...came back to lift it...well team had another weight set for me...i didn't know...Walked into the rack...
500 x 1
Unilateral leg extensions
3 sets
Leg curls
4 sets

Big Wides
09-05-07, 4:24 pm
nice squat session....had you set up for 500 after you missed 455 and you got it. great work

krazyassmexican
09-05-07, 4:38 pm
bro those squats are nice!

ur killin your legs hard
congrats

The_Dude
09-05-07, 4:48 pm
9-4-07
ME Squat
135 x 5
225 x 3
315 x 3
355 x 3
405 x 1
455 x 0...sat to far back...got mad at self and walked around for a bit...came back to lift it...well team had another weight set for me...i didn't know...Walked into the rack...
500 x 1
Unilateral leg extensions
3 sets
Leg curls
4 sets

Nice squattin there dude.

IRBS
09-05-07, 7:03 pm
awesome squattin bro...thats the way to man up!

TXPWRLFTR
09-06-07, 12:16 am
Thanks guys, I love to squat but after having surgery and being told those days are over...well it fueled my desire. I do pay attention to my body as I don't want to screw myself up and limp forever. Again thanks guys!


9-5-07
ME BENCH
Floor press
135 x 5
225 x 3
315 x 3
325 x 2
365 x 1
DB Incline Bench
80 x 8
90 x 8
100 x 8, 12
Lying DB triceps extensions
50 x 7, 7, 7, 7, 7, 7, 7
Triceps pushdowns
100 x 8, 8, 8, 8
150 x 2
Good workout despite feeling like shit...it pays to have a partner to push you.

Maccabee
09-06-07, 11:27 am
Like everybody else said that was some great squatting. Did you know that it was 500 lbs or you still thought it was 455? If you thought it was 455 then it comes to show the power of the mind.

TXPWRLFTR
09-06-07, 10:27 pm
Honestly I was so mad and determined to get the weight I had not lifted. I walked the gym, to get my head in order...then got in the rack and lifted it. My partner looked at me and said not bad for lifting 500. We laughed...it sure is great to have guys push you.

BEASTOFRAGE
09-07-07, 12:39 am
Honestly I was so mad and determined to get the weight I had not lifted. I walked the gym, to get my head in order...then got in the rack and lifted it. My partner looked at me and said not bad for lifting 500. We laughed...it sure is great to have guys push you.

that's what i'm fuckin talkin about brother! way to kick 500's ass and laugh at it afterwards...
TB

TXPWRLFTR
09-09-07, 11:40 pm
I hear ya TB!

9-09-07
Well it's been 5 days after my last training session...don't you hate it when you get sick and try to go train and nothing is there? I don't know what the I had but something is in the air...had fever...coughing, congestion and then sinus runnning, nonhunger, trouble sleeping...then a few hours later I would feel great! Then an hour later...damn all over again...

BACK
Fat bar pull downs
130 x 12
150 x 12
170 x 10
200 x 8
T-Bar Rows
90 x 12, 12
185 x 10, 8, 8
1 Arm DB row
150 x 8, 8, 8
Seated cable row
3 sets 12
Hammer Curls
70 x 7, 7, 7 did 1 set of curls for 5 reps
Barbell curls
65 x 12, 12, 12
"Spider" curls???? in cable crossover
3 sets 20
Tomorrow the team is having our once a week training session...we are doing heavy bench. Am looking forward to it.

TXPWRLFTR
09-11-07, 12:53 am
8-10-07
ME BENCH
Did rotator cuff exercises and abs
BENCH
135 x 10
225 x 5, 5
315 x 1
Shirt bench
405 x 1
455 x 1
500 x 1...it hit the uprights as I was pressing up
500 x 1 it was a clean lift. A gym PR!!!! I brought the weight down...paused...pressed...lock out and rack!
Skull crushers
3 sets 8
Triceps pus downs
4 sets 12
Triceps rope overhead extensions
4 sets 20
Had a great workout as some PR's were set by a few of the team members...the music was loud and the attitude was running high! Gotta love the hardcore atmosphere...

TXPWRLFTR
09-12-07, 11:43 pm
9-12-07
Still fighting some damn infetion...went to the doctor and got a shot and some meds.

Goodmornings
135 x 5
225 x 5
315 x 5
405 with green bands suspended
3, 3, 3, 3
Unilateral leg extensions
3 x 15
Leg extensions
3 sets 8
Lying leg curls
4 sets 12

krazyassmexican
09-12-07, 11:46 pm
9-12-07
Still fighting some damn infetion...went to the doctor and got a shot and some meds.

Goodmornings
135 x 5
225 x 5
315 x 5
405 with green bands suspended
3, 3, 3, 3
Unilateral leg extensions
3 x 15
Leg extensions
3 sets 8
Lying leg curls
4 sets 12

i hope u get better my half mexican brother LOL
dude those 405 good mornings left me speechless

TXPWRLFTR
09-17-07, 11:05 pm
9-17-07
DE Bench
Bar x20
135 x 12
250 x 3, 3, 3, 3, 3, 3, 3, 3
315 x 3, 3
320 x 3
Hammer Strength Incline
90 x 12
180 x 12
270 x 8
360 x 6
Triceps pushdowns
150 x 12, 12, 12, 12, 12, 12 (dbl pulley...it was more like 80)
Abs

Training with the team tomorrow..doing deads.

TXPWRLFTR
09-19-07, 12:33 am
9-18-07
Deads
135 x 5
245 x 2
335 x 2
420 x 1
510 x 1 failed, 1
520 stuck to the floor
SLDL
245 x 4, 4 hamstings aching up
Leg curls
100 x 8, 8, 8
My dead needs lots of work. Need to do more low back work and hamstring work. Am going to do lots of rack pulls.

IRBS
09-19-07, 10:02 am
Nice work bro, it aint far off.

krazyassmexican
09-19-07, 10:06 am
nice workout brother
strong ass deadlift

TXPWRLFTR
09-23-07, 10:26 pm
9-23-07
Rotator cuff work
Bench
bar x 20
135 x 10
225 x 5
315 x 3
325 x 3
345 x 1
Incline DB press
100 x 10, 12, 14
Triceps pushdowns
100 x 10, 10, 12
1 arm DB overhead extensions
25 x 12, 12, 12, 12
Donkey calf raise
Stack x 20, 20, 20, 20
Standing calf raises
Stack x 20, 20, 20, 20
Hanging leg raises
4 x 20
Ab pulldowns
4 x 20
Did not eat well this weekend, hardly ate and it showed in my training. Weak weak weak....

TXPWRLFTR
09-25-07, 1:12 am
9-24-07
ME Squat
135 x 3
225 x 3
315 x 3
405 x 1
495 x 1 suited straps down
525 x 1 suited with straps
575 x 1 suited with straps
595 x 1 suited with straps...felt it was a little high but guys say it was right at parallel.
SLDL
135 x 10, 10, 10 real slow
Leg curls
100 x 10, 10
Abs

Felt good considering I haven't suited up to squat since December of 06.
Overall I had a good workout, the team was very motivating in getting into my head and pushing me. Gotta love having a powerlifting team!

TXPWRLFTR
09-27-07, 12:07 am
9-26-07
DE Bench
Rotator cuff exercises
Bench
bar x 20
135 x 10
225 x 5
275 x 3, 3, 3
315 x 3, 3, 3
365 x 1
DB lying triceps extensions
4 sets 7 with 15sec break
Triceps pushdowns
100, 10, 8, 10, 8
DB Cleans
25 x 12, 12, 12

TXPWRLFTR
10-01-07, 12:54 am
9-30-07
DE Squat
Goodmornings
135 x 10, 10, 10, 10...really worked low back
Leg press 1 leg
200 x 10, 10, 15, 15, 12
Squats with blue bands
225 x 3, 3, 3, 3, 3
DB SLDL
90 x 8, 8, 8
Pull throughs
80 x 10, 10, 10, 10
Donkey calf raises
stack x 20, 20, 20, 20

The_Dude
10-01-07, 3:14 pm
Sessions are looking good TX. Keep up the good work.

TXPWRLFTR
10-02-07, 1:02 am
Thanks, todays session sucked! Just one of those days...all good though

10-01-07 ME BENCH
bench
bar x 20
135 x 10
225 x 3, 3, 3
315 x 3, 3
365 x 1 failed, 1
405 with 3 boards x 4
495 with F6 2 ply...couldn't get it to touch
585 with F6 2 ply...couldn't get it to touch
switched to single ply Katana
495 x 1
500 x...pressed it and it went over head...thank goodness for the spotter as it would have been nasty on my head...
Left shoulder ached after attempting 585...this was 1st time trying a 2 ply shirt. Wow...it is a bitch to put on...

TXPWRLFTR
10-03-07, 11:56 pm
10-03-07
Squat on bench
135 x 10
225 x 3
315 x 3
405 with green bands suspended x 3
495 with green bands suspended x 3, 3
GHR with purple band
10, 8, 8, 8
SLDL
225 x 10, 10, 10, 10
Abs

IRBS
10-04-07, 11:56 am
Killer sessions bro keep it up!!

TXPWRLFTR
10-10-07, 12:18 am
After a few days of resting up the rght arm I was able to get back in the swing of things...I was going to train last Friday...well i was doing a light set of bench press...the biceps popped...I worked through it and hurt so I stopped...I felt and it was somewhat warm...so I put BioFreeze to it...felt good...well that night at our pre-game I am throwing footballs to the players as they are running routes...the damn triceps and biceps cramp up and i feel a twinge in the biceps...it swells a bit...my forearms ached as well...it is all better now...ice and compression and some stretching did the job...

10-09-07
Goodmornings
bar x 10
135 x 10, 10, 10
225 x 3, 3, 3
275 x 3, 3, 3
315 x 3, 3
I really tried to get the back as flat and parallel to the floor and I was not in a cage where I would have had pins.
T-bar rows
45 x 8
90 x 8
135 x 8
180 x 8
225 x 8

Ab work

TXPWRLFTR
10-11-07, 11:38 am
10-11-07
Trained bench today
95 x 12
135 x 10
225 x 8, 8, 8, 8
315 x 4, 4, 4, 4
Lying triceps extensions
135 x 8, 8, 8, 8
Triceps pushdowns
100 x 10, 10, 10, 10

Right triceps began to ache pretty bad as did the biceps...pain radiates to the elbow...
Tried to do some reverse curls and wow...talk about pain in the elbow...

TXPWRLFTR
10-14-07, 10:22 pm
10-14-07
Shoulders & Biceps
Rotator cuff work
DB side laterals
30 x 12, 12 warm up
45 x 10
50 x 9
DB shoulder press
80 x 6, 8, 8
DB shrugs
95 x 25, 25, 25
DB curls
30 x 12, 12
40 x 10, 10
50 x 6
ABS

TXPWRLFTR
10-16-07, 12:16 am
10-15-07
Squat
135 x 10
225 x 5
315 x 3
405 x 2
315 x 6, 6
225 x 8
Right hip was hurting really bad...deep in the socket...
Stretched and still ached. Didn't have that great of a workout...we will redo our last squat session next Monday.

TXPWRLFTR
10-16-07, 11:03 pm
10-16-07
Bench
bar x 25
135 x 12
225 x 10, 10, 10
315 x 3
Hammer chest press
90 x 15
180 x 12, 12
270 x 10,10,8
Triceps pushdowns
100 x 12, 12
110 x 10, 10
120 x 10
130 x 6
DB lying triceps extensions
50 x 7, 7, 7, 7 with 15 sec rest
Standing calf raises
4 x 20 stack

krazyassmexican
10-16-07, 11:04 pm
10-16-07
Bench
bar x 25
135 x 12
225 x 10, 10, 10
315 x 3
Hammer chest press
90 x 15
180 x 12, 12
270 x 10,10,8
Triceps pushdowns
100 x 12, 12
110 x 10, 10
120 x 10
130 x 6
DB lying triceps extensions
50 x 7, 7, 7, 7 with 15 sec rest
Standing calf raises
4 x 20 stack


good workout carnal
keep it up!

TXPWRLFTR
10-17-07, 11:55 pm
Thanks brotha!

10-17-07
Back and biceps
Hammer rows - unilateral
90 x 12, 12
135 x 10, 10
180 x 10
225 x 8, 8
Close grip lat pulls
150 x 12, 12, 12
200 x 10, 8, 8, 8
Barbell rows
225 x 10, 10, 10
275 x 6, 8
DB curl
50 x 8, 8, 8
Hammer curls
70 x 6
80 x 3
Abs
BW = 247

TXPWRLFTR
10-21-07, 10:47 pm
10-21-07
ME BENCH
bar x 20
135 x 15
225 x 8, 8
315 x 5
shirted
405 x 3, 3, 3
felt goos with shirt...good control and pause...
lying DB extensions
55 x 6, 6, 6
Triceps pushdowns
100 x 10
120 x 10
130 x 8
Work out felt great, was done in an hour. Shoulder and triceps felt great.

IRBS
10-22-07, 11:46 am
10-21-07
ME BENCH
bar x 20
135 x 15
225 x 8, 8
315 x 5
shirted
405 x 3, 3, 3
felt goos with shirt...good control and pause...
lying DB extensions
55 x 6, 6, 6
Triceps pushdowns
100 x 10
120 x 10
130 x 8
Work out felt great, was done in an hour. Shoulder and triceps felt great.

Awesome work bro. You got a meet coming up anytime soon?

TXPWRLFTR
10-22-07, 10:52 pm
Dec 8 in Hereford. Also looking at the UPA's meet in New Orleans in November...all depending on how we do in the play-offs. Gonna try to get a 500 bench in a meet!

10-22-07
Back and biceps
Hammer rows (unilateral)
90 x 15
135 x 12
225 x 8, 8, 8
Close-grip bench
150 x 12, 12, 12
200 x 8, 8
Barbell rows
225 x 12, 12, 12, 12
Alt DB curls
40 x 10, 10, 10
Hammer curls
80 x 5, 6
Abs
BW = 244

TXPWRLFTR
10-23-07, 11:01 pm
10-23-07
Shoulders and traps
push press
135 x 8, 8, 8
185 x 3, 3, 3
DB lateral raises
30 x 12, 12, 12
40 x 8, 8
cable lateral raises
30 x 10, 10
Barbell shrugs
315 x 15, 15, 15
405 x 12, 12, 12
Weighted ab work

Lewy23
10-24-07, 10:32 am
looking strong, bro. keep killin it!

TXPWRLFTR
10-24-07, 11:47 pm
Thanks brother. How are your sessions going?

10-24-07
DE Bench
Hammer Incline
3 plates per side x 8, 8, 8
DB incline
100 x 8, 8, 10
DB overhead extensions
25 x 12, 12
30 x 12, 12
Triceps pushdown on seated machine
3 x 12
Really worked on tension
Left shoulder was very tight...felt "frozen" then when it would be fine it felt very sore.
All good as I finished my workout.
Tomorrow we train legs as a team.

T. Kemble
10-24-07, 11:53 pm
[QUOTE=TXPWRLFTR;204495]

Left shoulder was very tight...felt "frozen" then when it would be fine it felt very sore.
QUOTE]



hey take it easy with the shoulder. it felt like somebody was jabbing an ice pick into my armpit last year when i had my rotator cuff problem and i got a shoulder horn and clubbells and they helped clear everyting up. definately do some rehab-prehab to help heal.
good work otherwise man
-tek

TXPWRLFTR
10-26-07, 1:29 am
Shoulder felt better today.

10-25-07
ME Squat
Bar x 10
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1 suited with straps down
585 x 1 suited with straps up
675 x 0
Lifted 675 off the rack and stepped back in a controlled manner...took a dep breath and right knee buckled a little...this threw me off rythm...descended down and came up high...more of a 1/4 squat...I think had I not had the small set back I would have hit legal depth and either came up with it or not. Over all the workout went well.

TXPWRLFTR
10-29-07, 12:13 am
10-28-07
Shoulders and traps
Rotator band exercises
DB shoulder press
50 x 12, 12
90 x 8, 8
DB lateral raises
30 x 12, 12, 12
40 x 8
DB shrugs
90 x 25, 25
100 x 20 , 20
weighted abs
Felt good...workout done in 50 minutes.

TXPWRLFTR
10-30-07, 12:50 am
10-29-07
Legs
squats
135 x 10
225 with minis doubled x 10, 10, 10, 10, 10
Leg press
400 x 20, 20, 20, 20
Leg extensions
100 x 15, 15, 15
SLDL with DB
75 x 12, 12, 12

TXPWRLFTR
11-03-07, 12:50 am
Haven't done much training...I pulled something in my upper back and it hurt like a mother...had trouble raising my arms and turning my head to the sides....stretching it hurt but it feels better now... back to training on Sunday.

TXPWRLFTR
11-04-07, 11:36 pm
11-4-07
leg extensions
90 x 12, 12, 12, 12
Zercher squats supersetted with leg press
135 x10, 10, 10 470 x 12, 12, 12
sumo dead pulls
245 x 3, 3, 3, 3 quick
conventional dead pulls
245 x 3, 3, 3, 3 quick
leg curls
100 x 8, 8, 8

TXPWRLFTR
11-06-07, 12:54 am
11-05-07
ME Bench
bar x 20
135 x 15
225 x 5
315 x 3
shirted
405 x 1
430 x 1
455 x 1
500 x 0

Lying triceps extensions
135 x 6, 6, 6, 6
Triceps pushdowns
stack x 12, 12, 12

Front barbell raises
60 x 10, 10

TXPWRLFTR
11-06-07, 8:07 pm
11-6-07
DB lateral raises
20 x 12, 12
30 x 10, 10
Barbell front raises
115 x 6, 6, 6, 6
Universal Shoudler Press
150 x 12, 12, 12, 12
seated DB shrugs
50 x 25, 25, 25, 25

TXPWRLFTR
11-07-07, 8:48 pm
11-7-07
Pull-ups
I suck but mustered up 10 reps ...took me 5 sets of 2 but damn it I did it!
T-bar rows
185 x 12, 12, 12, 12
Lat pulls
110 x 12, 12, 12, 12
Seated Hammer Curls
50 x 10, 10, 10
Seated curls
25 x 12, 12, 12
Straight arm lat pulls
30 x 15, 15, 15

T. Kemble
11-08-07, 1:14 am
textbook assistance day. i love those kind of days man. keep it up

TXPWRLFTR
11-13-07, 11:40 am
11-13-07
bench in rack
135 x 20
225 x 10
315 x 5
suspended bands on rack
340 x 5 green
370 x 4 green
405 x 4, 4 green and purple
felt good controlling weight...good pause at bottom

TXPWRLFTR
11-16-07, 9:33 am
11-15-07
Squat
bar x 10
135 x 5
225 x 5, 5
315 x 3, 3, 3
405 x 1
535 x 1 (opener) with suit
550 x 1 not as deep as would need be, close to parallel.
DB SLDL
110 x 8, 8, 8
Wide sumo pulls
245 x 3, 3, 3, 3
Pull throughs
stack x 12, 12, 12
Felt ok, am trying to get down to 230ish...sucks trying to lose the weight! LOL

IRBS
11-16-07, 1:03 pm
11-15-07
Squat
bar x 10
135 x 5
225 x 5, 5
315 x 3, 3, 3
405 x 1
535 x 1 (opener) with suit
550 x 1 not as deep as would need be, close to parallel.
DB SLDL
110 x 8, 8, 8
Wide sumo pulls
245 x 3, 3, 3, 3
Pull throughs
stack x 12, 12, 12
Felt ok, am trying to get down to 230ish...sucks trying to lose the weight! LOL

Good stuff bro, nice opener. What meet are you doing?

TXPWRLFTR
11-21-07, 1:54 am
Doing a NASA meet, closest to me to do.

11-21-07
ME Bench
bar x 20
135 x 10
225 x 5, 5
315 x 1, 1, 1
405 shirted x 1
455 shirted x 0, got it up but it hit the rack
465 shirted x 0, just couldn't get it
405 shirted reverse bands (green) in rack x 3
495 shirted reverse bands (green and purple) x 1, 1
585 shirted reverse bands (green and purple) x 0 got it up half way just couldn't push

Seated over head 2 arm DB extension
110 x 6, 6
Lying DB extensions
40 x 12, 12, 12, 12
Triceps pushdowns
Stack x 12, 12, 12

Had a very shitty workout, just been stresses lately with football. Plus my dumbass hasn't been eating as I should.

TXPWRLFTR
11-26-07, 10:59 pm
Ok so it has been a few days since my last log. Football is over, we won the TCAF State Championship in 6man football. My training is ready for an onslaught! I have a meet a week from this coming Saturday.

11-26-07
Red band rotator cuff work

Did some raw bench work in the rack with reverse bands
135 x 5, 5
225 x 5, 5
405 x 4, 4, 4, 4 with blue and green bands
I worked on controlling the weight down, pausing for a second and exploding to the top, at the top I held it for 2 seconds and then repeated.
This was a good workout as it really got me tired quick!

Standing EZ bar over ehad triceps extensions
130 x 8, 8 wide grip
130 x 8, 8 close grip

Purple triceps pushdowns
1 x 30

My right forearm has been aching when I bench. I did notice it aching when I began to move my grip a whole finger in. I did this because I wanted to really stay in check with the shirt I have been using. If I go wide like I have been the shirt puts tremendous amount of pressure on the AC joint and it feels like the shirt is going to rip into the shoulder.

Any advice from you lifters?
Any one experience this while shirt training?

krazyassmexican
11-27-07, 9:41 am
you know i am not that experienced with injuries and shit bro
i just wanted to say what up
i suggest you ask big ant
i am sure he's got an answer for you ;)

TXPWRLFTR
11-28-07, 8:51 am
Thanks bro.

11-27-07
Deadlift
This was my last deadlift work before my meet, I omnly worked up to my opener.
bar x 5
245 x 2, 2, 2
315 x 2, 2, 2
405 x 2, 2
500 x 1, 1, 1
Did some reverse band deadlifts with 315 sumo style, I've never pulled sumo so wanted to work it somewhat.
Just a weird set up for me in deadlifting sumo.
Stretched hamstrings and lumbar area, did some hanging traction for the lumbar area.
Short and sweet.

TXPWRLFTR
11-28-07, 11:56 pm
11-28-07
Squat
This was my last squat session before my meet, working up to my opener.
bar x 10
135 x 5
225 x 5
315 x 4, 4, 4
405 x 2, 2, 2
500 suited up x 1, 1
405 x 2, 2, 2

SLDL
245 x 8, 8, 8, 8

Core work

TXPWRLFTR
12-03-07, 10:04 am
12-2-07

Trained bench...well just my opener...
warmed up with 135 for 10 reps x 2 sets
225 x 5, 5, 5
315 x 2, 2, 2
415 shirted x 1
430 shirted x 1, this felt great as it all wnet well, the shirt was set just right, elbows tucked...smooth groove in the pause and press.
Will probably open at 415-420 come Saturday.

Training this week will be short and getting ready...drop weight and all that good stuff.

krazyassmexican
12-05-07, 3:54 pm
12-2-07

Trained bench...well just my opener...
warmed up with 135 for 10 reps x 2 sets
225 x 5, 5, 5
315 x 2, 2, 2
415 shirted x 1
430 shirted x 1, this felt great as it all wnet well, the shirt was set just right, elbows tucked...smooth groove in the pause and press.
Will probably open at 415-420 come Saturday.

Training this week will be short and getting ready...drop weight and all that good stuff.

good luck in your meet bro

i am bleeding half evil blood

TXPWRLFTR
12-06-07, 10:48 pm
Well I head out tomorrow. Cutting weight sucks...lol. I will post my results from the meet when I return.
Lift Large!

AnthonyB
12-06-07, 10:53 pm
i just found this log now... good luck to you bro.

TXPWRLFTR
12-09-07, 12:30 am
Thanks bro

2007 NASA West Texas Regionals
Ok so the meet came and went. I didn't get the total I wanted. I weighed in at 236 at weigh in.
No excuses, just wasn't there.
I opened my squat at 507 and got 3 whites. 2nd attempt at 540 and got 2 reds for depth...stayed with it for my 3rd to get it and I did (will post on youtube under pwrlftr242lbs.)
On to bench...opened at 413 and got 3 whites. 3nd attempt at 440 and got red lights (i paused midway, again will be on youtube.) Kept same weight for 3rd and got it.
I opened deadlift at 502 and got 3 whites, 2nd attempt 540 and got 3 whites. 3rd attempt went up to 573 and pulled it off the floor only to let it go back...blacked out for a bit .
Not what I wanted but I did finish the meet. That's always a good thing.

Back to the board come Monday.

TXPWRLFTR
12-17-07, 9:12 pm
12-17-07
ME Bench
Bench
135 x 10
225 x 5
315 x 3
Suspended band bench press with blue and green
405 x 4, 4, 4, 4, 5
455 x 2

Lying triceps barbell extensions
115 x 7, 7, 7, 7, 7 with 15 second rest
Triceps pushdowns
100 x 12, 12, 12, 12, 12

DB alt curls
45 x 12, 12, 12
Barbell Cheat curls
135 x 4, 4, 4

benched 225 x 20

Abs

Felt good after taking a whole week off from training.

jonnydunz
12-17-07, 9:59 pm
Great workout Bro and congrats on your show. It just matters that you showed up and did your best. I know the goal is to win, but to me, you put in the work and you did the best that you had on that day. Much respect to you Bro.

IRBS
12-18-07, 9:32 am
Thanks bro

2007 NASA West Texas Regionals
Ok so the meet came and went. I didn't get the total I wanted. I weighed in at 236 at weigh in.
No excuses, just wasn't there.
I opened my squat at 507 and got 3 whites. 2nd attempt at 540 and got 2 reds for depth...stayed with it for my 3rd to get it and I did (will post on youtube under pwrlftr242lbs.)
On to bench...opened at 413 and got 3 whites. 3nd attempt at 440 and got red lights (i paused midway, again will be on youtube.) Kept same weight for 3rd and got it.
I opened deadlift at 502 and got 3 whites, 2nd attempt 540 and got 3 whites. 3rd attempt went up to 573 and pulled it off the floor only to let it go back...blacked out for a bit .
Not what I wanted but I did finish the meet. That's always a good thing.

Back to the board come Monday.


Good stuff bro. Compete, re-evaluate, and progress, thats the name of the game. Looks like a solid meet bro, nice job.

TXPWRLFTR
12-18-07, 10:56 pm
Thanks bro.

12-18-07
Squats
135 x 5
225 x 10, 10
315 x 8, 8
405 x 4, 4, 4
225 x 20
Leg press
400 x 20, 20, 20, 20
200 x 10, 10 alternated each leg
Leg curls
150 x 12, 12, 12, 12
DB SLDL
75 x 12, 12
Seated calf raises
3 x 15
Donkey Calf raises
4 x 15

TXPWRLFTR
12-19-07, 6:09 pm
12-19-07

Smith machine presses
135 x 15
185 x 10
225 x 8
275 x 5
DB lateral raises
35 x 12
45 x 8, 8
1 arm cable lateral raises
40 x 8, 8, 8
DB shrugs
90 x 25, 25, 25
Triceps pushdowns
100 x 10, 10, 10
Lying EX bar triceps extensions
100 x 10, 10

TXPWRLFTR
12-25-07, 9:53 pm
12-25-07
Merry Christmas!

Bench work in the cage with bands
bar x 10
135 x 10
225 x 5
315 x 5
405 x 4 with blue bands
495 x 2 with blue/green bands
585 x 1 with blue/green bands
585 x 1 with blue/green bands and Inzer denim shirt open back
Incline press
155 x 12, 12
185 x 10, 10
Don't laugh...Cable cross overs
4 sets 12
EZ bar curls
75 x 12, 12
100 x 10, 10
Incline DB curls
35 x 8, 8, 8
Nautilus machine curls..1 arm
2 x 12

I have been thinking of changing a few things in my workouts.

MonTanaMusCle
12-26-07, 4:52 am
Yo brother weights are lookin strong. Keep up the hard work. I was just wondering if you train heavy year around. Ive been keeping track of you program and am going to give it a try after I cut down.

TXPWRLFTR
12-26-07, 1:33 pm
Thanks brother, I do try to lift heavy year round and I do allow a deloading phase every 4 weeks or so. If not then my CNS will crash on me and I will hit a wall. A few injuries here and there have made me alter my training a bit. I will train heavy but the load will vary with each workout. Lift large brother!

Lewy23
12-26-07, 3:26 pm
wow...your bench is crazy strong. I hope one day I can bench what you bench!! Stay strong bro!! Hope you had a great Christmas. Hopefully Ill see you at the Arnold and you can give me some pointers!

Lewy

AnthonyB
12-26-07, 6:27 pm
Thanks brother, I do try to lift heavy year round and I do allow a deloading phase every 4 weeks or so. If not then my CNS will crash on me and I will hit a wall. A few injuries here and there have made me alter my training a bit. I will train heavy but the load will vary with each workout. Lift large brother!

what kind of injuries do you have bro? i'm dealing with knee and some shoulder problems, its no fun.

TXPWRLFTR
12-27-07, 12:50 am
AnthonyB, I have 2 protruding herniated discs in my low back, osteoarthritis on the lateral side of the left knee, inflamed bursa sac in the left shoulder. I have learned to train around them when they ache up...plus getting massages really does wonders. I still continue to do full range of motion in my movements. I had surgery on the knee a year ago and vowed to squat again a year later in a meet. I did. Sad thing is injuries and aches come with the territory, be smart, listen to your body and train.
Hope the aches don't hinder your lifting bro, lift large.

12-26-07
Back
Lat pulls
2 warm up sets
100 x 15, 15
Barbell rows
225 x 8, 8, 8
275 x 6, 6
315 x 4, 4
Nautilus pullovers
150 x 12, 12, 12
200 x 10, 10, 10
Seated cable row
stack x 12, 12
1 arm DB rows
160 x 8, 8
170 x 6, 6
180 x 4, 4
DB shrugs
90 x 20, 20, 20
Hyperextensions with 30 pound barbell on the back
3 x 15
Abs

AnthonyB
12-27-07, 9:18 pm
AnthonyB, I have 2 protruding herniated discs in my low back, osteoarthritis on the lateral side of the left knee, inflamed bursa sac in the left shoulder. I have learned to train around them when they ache up...plus getting massages really does wonders. I still continue to do full range of motion in my movements. I had surgery on the knee a year ago and vowed to squat again a year later in a meet. I did. Sad thing is injuries and aches come with the territory, be smart, listen to your body and train.
Hope the aches don't hinder your lifting bro, lift large.

thanks bro. whats your split look like these days? the back day looks like the kinda stuff i have fun doing

TXPWRLFTR
12-28-07, 2:07 pm
AnthonyB, my split is just 5 days straight when I can. Sunday thru Thursday. Sunday ME bench, Monday Legs....high reps (sumtimes lol), Tuesday back and biceps, Wednesday DE Bench or direct bench work, Thursday Shoulders and traps. Sometimes I change things around depending how I feel. I used to train Westside and loved it but changed it up a little. I still follow the template some and do use the conjugate method. Sometimes when I am training heavy shirted bench I swith it up and attempt the Metal Militia style for 4 weeks or so. I got the current 5 day split from Mike Wolfe, I had emailed him and he shot it back to me...believe it or not it has helped my bench numbers. I was very glad to have received an email from him. It's great that in the iron game there are guys that are willing to take time and offer suggestions.
As far as the back work, I try to stick to the basic "mass" exercises. Soemtimes I do change it up somewhat depending on the way I feel for that day. I am sure you understand those days when you feel like shit but still manage to get in the gym and train. On another note, I have a goal of actually completing 10 reps in doing pull-ups. I suck at those and can muster 2 on a good day. For some reason I suck in doing this movement...lol. I get so much shit in the gym from the guys..."You can row this and pull that but you can't do 3 damn pull-ups." I laugh it off. But someday I WILL!!!!!!

AnthonyB
12-28-07, 2:38 pm
that looks awesome bro. mike wolfe would be the guy to help with the bench.i wish i could squat again. i dont bother doing leg presses or anything to that nature. keep up with the pullups bro. do u not do deads cuz of your back now? how long has it been?

TXPWRLFTR
12-28-07, 4:52 pm
I do deads...mostly rack pulls and about 3 weeks from a meet I will actually perform a full deadlift. I need to go back and do goodmornings, those have helped so much with my lower back aches from the herniated discs. My spine specialist says if it is helping, go for it. I also do SLDL's for the low back as well as they have helped. Years back I used to deadlift once a week and struggled in getting the weight up in poundages...I spoke with a friend of mine that used to powerlift in the late 70's and through the 80's and he suggested lots of hamstring work. This was about 10 years ago. I have since spoke with and read from many lifters and they all do pretty much the same...low back and hammy work is a must.
I read where you mentioned you wished you could squat again? What's up bro?

AnthonyB
12-29-07, 12:07 am
i have some kinda tendon problem that makes them pretty sore most of the time. i'm going to start doing high rep BW squats next week to see if it helps. i dont have insurance now so i dont want to do something to mess them up even more.

TXPWRLFTR
12-29-07, 12:59 am
AnthonyB, hit me up at pwrlftr242lbs@hotmail.com and we can discuss certain training for you bro. I agree, we don't want to mess up in training bro, setbacks are a pain.
I have a few dr friends and trainer friends and we can come up with some exercises for you.
Greg


12-28-07
Goodmornings to 90 degree bend at hip
135 x 12
225 x 6, 6
315 x 4
Tire flip for 30 yards total
Squat
225 plus green bands choked
8 sets of 2 reps
Blue bands suspended
315 x 3, 3
405 x 2
455 x 2
495 x 3
Rack pulls with pins set above knee cap
245 x 5
335 x 4
425 x 3
475 x 2
545 x 1
DB SLDL
120 x 10, 8, 8
Leg curls...drop set
1 set 10-12 reps from 100 down to 30lbs
Donkey calf raises
5 sets of 20...the stack
Abs

TXPWRLFTR
12-31-07, 7:42 pm
12-31-07
Lat pulls as a warm-up
2 sets
Hammer rows 1 arm
3 - 45's per side x 12
4 - 45's per side x 10
5 - 45's per side x 8
Seated cable rows
200 x 12, 12
250 x 8
Barbell rows
225 x 8, 8
Barbell curls
95 x 8, 8, 8, 8
1 arm machine curls
50 x 12
65 x 12, 12
80 x 10
HAPPY NEW YEAR!!!!!!!

TXPWRLFTR
01-01-08, 8:43 pm
1-1-08
ME BENCH
3brd
315 x 3
365 x 3
405 x 3
495 x 2 shirted
405 x 1 shirted no board
Reverse band bench press shirted
515 with blue bands x 1, 1
605 with blue bands x 0
(controlled it down well, paused and pressed off chest and that was it...no mas...lol)
Tate presses
30 x 12
60 x 8, 8
50 with minis x 8...damn those minis are a bitch!
Triceps pushdowns
3 x 12 x stack

MonTanaMusCle
01-03-08, 10:10 pm
Damn puttin up those numbers on new years. thats the way to start the year off right hell ya. Keep liftin strong brother

TXPWRLFTR
01-03-08, 10:49 pm
Thanks bro!

1-03-08
Shoudlers and traps

2 warm-up sets shoulder press in the Hammer press
Smith machine press
185 x 6, 6
225 x 5, 5, 5
DB side lateral raises
35 x 10
45 x 8, 8
Barbell front raises
95 x 8
115 x 6, 4
DB shrugs
90 x 15, 15, 15, 15
Band ab pull downs

AnthonyB
01-04-08, 12:38 am
i love doing overheads and shrugs in the same day. do you like doing them in the smith?

BTW i sent you an email just now. take a look and give me a holler when ever you get the chance

TXPWRLFTR
01-04-08, 1:50 am
I do the presses in the smith most of the time. I prefer to do shrugs with dumbbells or barbells. Never done them in the smith machine. replied to the email bro.

IRBS
01-04-08, 11:35 am
Nice work bro. I have found that keeping the overhead pressing in my scheme really helps my bench a lot.

Nice work down in Texas!

TXPWRLFTR
01-05-08, 12:25 am
Thanks IRBS.

1-04-07
Today I was trying sumo deadlifts as I can not really do them so I decided to have a session of it.
Ab pulls
Pull thrus
3 x 12
Sumo deads
225 x 5, 5, 5
315 x 6, 6, 6
365 x 4, 4
385 x 3 the last set was all back...ouch
After the last rep my core and lower body got very cold. Hard to explain but I was worn out and felt really cold and numb.
The sumo pull is very hard for me to do. I will try it again but more than likely stay with the conventional pull.
Seated low back extensions
4 x 15 @ stack
Worked on manual spine decompression, lots of trunk rotation.

MonTanaMusCle
01-06-08, 2:42 pm
Thanks IRBS.

1-04-07
Today I was trying sumo deadlifts as I can not really do them so I decided to have a session of it.
Ab pulls
Pull thrus
3 x 12
Sumo deads
225 x 5, 5, 5
315 x 6, 6, 6
365 x 4, 4
385 x 3 the last set was all back...ouch
After the last rep my core and lower body got very cold. Hard to explain but I was worn out and felt really cold and numb.
The sumo pull is very hard for me to do. I will try it again but more than likely stay with the conventional pull.
Seated low back extensions
4 x 15 @ stack
Worked on manual spine decompression, lots of trunk rotation.


I hate sumo deads to I havnt done them in a while, but the majority of big deadlift numbers seems to be coming from guys that do the sumo style. Maybe there worth getting into what do you think?

TXPWRLFTR
01-06-08, 6:44 pm
It's just a different feel for me...maybe after some more work I might change it...lol.

AnthonyB
01-06-08, 11:10 pm
i hate pulling sumo. thanks for the email by the way

TXPWRLFTR
01-06-08, 11:29 pm
You bet bro, anytime. Let me know how things go.

TXPWRLFTR
01-07-08, 11:10 pm
1-7-08

Squat session

135 x 5
225 x 5, 5
315 x 3, 3
405 with green bands reversed
5 sets 4 with pause at bottom
SLDL
135 x 12
225 x 10, 10, 10
Seated leg curls
130 x 12, 12, 12, 12

AnthonyB
01-08-08, 1:44 am
nice short to the point squat session. i'm thinking about giving a go at some squats tomorrow, but i dont know

T. Kemble
01-09-08, 12:16 am
1-7-08

Squat session

135 x 5
225 x 5, 5
315 x 3, 3
405 with green bands reversed
5 sets 4 with pause at bottom
SLDL
135 x 12
225 x 10, 10, 10
Seated leg curls
130 x 12, 12, 12, 12


grinding out those stiff leg's realllly smoke you haha.
solid day.

TXPWRLFTR
01-09-08, 9:43 am
Thanks guys.

1-8-07
DE Bench with green bands
135 x 3, 3, 3
225 x 3, 3, 3 comp grip
225 x 3, 3, 3 pinky on O ring
225 x 3, 3, 3 nonlegal wide grip

Triceps pushdowns
3 sets
Dips with 20# chain around my neck/traps
2 sets x failure

deanna7272
01-09-08, 12:29 pm
Just stopping by to say "Hello"...

Malloy1344
01-09-08, 12:48 pm
You have some solid lifts goin on here bro. I tried those Sumo deads before as well. I didn't like it, felt a bad tweak in the lower back.

TXPWRLFTR
01-09-08, 10:48 pm
1-9-08
Back and Biceps

1 arm Hammer chest supported rows
2-45's per side x 12
3-45's per side x 10
4-45's per side x 8
5-45's per side x 6, 6
Seated Cable Rows
250 x 12, 12, 12, 12
Lat pulls to the front
200 x 10, 10
DB curls
70 x 5, 5, 5
DB Hammer curls
90 x 4, 4

TXPWRLFTR
01-15-08, 1:35 am
1-14-08
ME Bench
Rotator work
Bar
2 x 10 pause and quick press
135 x 5 with pause and quick press
225 x 10, 10 with pause and quick press
315 x 5
405 with 3 brds x 5 with pause
455 shirted x 1
500 shirted x 0...1/2 way up...was uneven after lift off...no excuses...just couldn't get it
405 raw x 3/4 up
315 raw x 5
DB lying extensions
5 sets 7 reps (15sec rest) with 55
1 arm tri pushdowns
30 x 12, 12, 12
Purple band pushdowns
50 reps total...30 then 20
Abs
(went up stairs and wrestled in the ring for cardio...was fun...much respect to those WWE and TNA guys...lol)

TXPWRLFTR
01-15-08, 11:41 am
Just a friendly side note...if anyone of you ever perform an assisted pull up with bands...be careful! Last night I tried it...strapped the band up top...stretched it down and placed my feet into it...grapped the bar and proceeded to pull up...well the band is outside the knees and is stretche...my feet move back a little...just enough to allow the band to move forward from the knees and wham damn thing pulled together and snapped me right in the cojones...that shit hurt! Of course it was funny and we all got laughs at my cojones expense!
Lift Large!

TXPWRLFTR
01-15-08, 11:27 pm
1-15-08
Legs
Goodmornings
bar x 10
135 x 5
225 x 3
315 x 3
405 x 3
Squat
225 x 10, 10 Ass to calves deep!
SLDL
225 x 8
315 x 5, 5
GHR
3 x 8
Abs
Cardio

Young&Hungry
01-15-08, 11:43 pm
Great work in here TX, glad to see a fellow powerlifter on the boards. Your gym has a wrestling ring in it? You guys in Texas have it made! 405 on GM's is sick, I will be stopping in more often to see what's going on. And congrats on being my 1,000th post!

TXPWRLFTR
01-15-08, 11:45 pm
It's a boxing ring but we use it to wrestle. It's pretty cool.
Lift Large!

TXPWRLFTR
01-16-08, 11:54 pm
1-16-08
Shoudlers & traps

Rotator work
DB side lateral raises
30 x 10
40 x 8
60 x 6
DB over head press
60 x 8
80 x 12, 12, 12
Barbell front raises
95 x 8, 8, 8
135 x 6, 6
DB shrugs
90 x 16, 16, 16, 16
Abs

30 sec tire flipping...got 12..was exhausted.
All good though!
Lift Large!!!

TXPWRLFTR
01-17-08, 11:23 am
1-17-08
DE bench work

Incline bench
135 x 12, 12
225 x 8
Decline bench
225 x 10, 10, 10
Incline DB flyes
40 x 12, 12, 12
Triceps push downs
100 x 10, 10, 10
120 x 10, 10
Short work out...pressed for time...all good though.
Good little workout.
Lift Large.

krazyassmexican
01-18-08, 12:00 pm
nice de day bro
very intense

TXPWRLFTR
01-19-08, 12:54 am
1-18-08
Back & biceps
Seated cable rows
200 x 12, 12, 12
250 x 10, 10, 10
Close grip lat pulls
200 x 8, 8, 8, 8
1 Arm DB rows
140 x 8, 8, 8
Assisted pull up with purple band
3 x 6
DB hammer curls
70 x 6, 6
DB alternating curls
40 x 8, 8, 8
1 arm machine curls
50 x 10, 10, 8

TXPWRLFTR
01-22-08, 9:26 am
1-21-08

Trained chest for opener at upcoming meet.
Bench
135 x 3, 3
225 x 1, 1, 1, 1
315 x 3
Shirted
440 x 1, 1
Might open up at 430 and go from there.
Triceps work
1 arm rope pushdowns
close grip bench
Called it a session
I am thinking this meet I will only do bench, low back is really aching. Guess it's best huh, knowing that I have 2 herniated discs back there...lol.
Lift Large!

krazyassmexican
01-22-08, 9:27 am
1-21-08

Trained chest for opener at upcoming meet.
Bench
135 x 3, 3
225 x 1, 1, 1, 1
315 x 3
Shirted
440 x 1, 1
Might open up at 430 and go from there.
Triceps work
1 arm rope pushdowns
close grip bench
Called it a session
I am thinking this meet I will only do bench, low back is really aching. Guess it's best huh, knowing that I have 2 herniated discs back there...lol.
Lift Large!

do what you gotta do bro
kill the bench
i am hoppin to see you crushin the 500s

TXPWRLFTR
01-22-08, 9:51 am
That's the goal brother! I will let you know how it goes! Congrats on your PR in the goodmorning! Those goals you set will definately get blown out of the water bro! I know you will pass them! Lift Large!

TXPWRLFTR
01-23-08, 9:29 am
1-22-08
Back & biceps
Lat pulls with fat bar
2 sets
T-bar rows
4 sets
Purple band face pulls
4 sets
DB curls
3 sets
Purple band curls
2 sets
Short and to the point, helped Chris get his opener for the bench. We head out Friday to OKC to compete.
Lift Large!

TXPWRLFTR
01-30-08, 11:09 pm
Not much happening after the meet. Just getting over bronchitis and all that good shit. Should get back into the swing of things tomorrow.
Lift Large!

TXPWRLFTR
02-05-08, 12:00 am
2-4-08
Squats
high box squat off a bench
225 x 3
315 x 3
365 x 3
385 x 3
405 x 3
9 inch box squat
225 x 3
275 x 3
275 x 3
315 x 2
leg curls
3 x 8

krazyassmexican
02-05-08, 9:47 am
2-4-08
Squats
high box squat off a bench
225 x 3
315 x 3
365 x 3
385 x 3
405 x 3
9 inch box squat
225 x 3
275 x 3
275 x 3
315 x 2
leg curls
3 x 8

holy fucking shit man
nice numbers!

TXPWRLFTR
02-05-08, 11:19 pm
Thanks brother
How's your lifting coming along? I am gonna check your log in a bit.
Lift Large bro!

2-5-08
Chest supported rows
3 sets 6-12 reps 3pps
1 set 6-12 reps 4pps
Seated rows
3 sets 6-12 reps x 250 (stack)
Barbell rows
3 sets 6-12 reps x 225
1 set 6-12 reps x 275
Barbell curls
5 sets 6-12 reps x 90
Hammer curls
4 sets 6-12 reps x 70

krazyassmexican
02-06-08, 11:33 am
Thanks brother
How's your lifting coming along? I am gonna check your log in a bit.
Lift Large bro!

2-5-08
Chest supported rows
3 sets 6-12 reps 3pps
1 set 6-12 reps 4pps
Seated rows
3 sets 6-12 reps x 250 (stack)
Barbell rows
3 sets 6-12 reps x 225
1 set 6-12 reps x 275
Barbell curls
5 sets 6-12 reps x 90
Hammer curls
4 sets 6-12 reps x 70

fucking chest supported rows got me speechless how in the world do you breath LOL

TXPWRLFTR
02-06-08, 11:08 pm
2-6-08
Raw bench pinky on O ring
5-8 sets 3RM
225/275/285/290x2, 315x1
Decline pinky on O ring
5 sets of 5 with 225
Lying dumbbell extensions
5 sets of 8 reps with 15 sec rest
Purple band pushdowns
3 sets 20
getting over being sick takes a drain on me...ugh...
hope to feel better soon.

TXPWRLFTR
02-07-08, 9:20 am
Early sesssion for me today as I am having to coach a game out of town and won't be in until late tonight! Thank goodness it is the last game for one team and tomorrow the season is over for me!!!! Then come Monday it is track season!

2-7-08
Shoudlers & traps
Smith machine presses
2 warm-up set @ 85 x 10-12
2 x 4-6 @ 205
DB lateral raises
20 x 15
30 x 12
40 x 10, 10
DB overhead presses
50 x 15, 15, 15, 15, 15, 15, 15, 15
Universal machine shrugs
stack for 5 sets 20 reps

krazyassmexican
02-15-08, 12:12 pm
Early sesssion for me today as I am having to coach a game out of town and won't be in until late tonight! Thank goodness it is the last game for one team and tomorrow the season is over for me!!!! Then come Monday it is track season!

2-7-08
Shoudlers & traps
Smith machine presses
2 warm-up set @ 85 x 10-12
2 x 4-6 @ 205
DB lateral raises
20 x 15
30 x 12
40 x 10, 10
DB overhead presses
50 x 15, 15, 15, 15, 15, 15, 15, 15
Universal machine shrugs
stack for 5 sets 20 reps

great shit bro, good luck with the team

TXPWRLFTR
02-15-08, 3:30 pm
Thanks bro, I haven't touched a weight all wekk, been aching...knees, elbows, low back, shoulders....blah blah bah...lol.
Yesterday I benched a little, sets with 315, then to 405 and 4 board pressed 495 for a few sets of 3 reps.
Felt ok.
Lift Large bro.

IRBS
02-15-08, 3:48 pm
Thanks bro, I haven't touched a weight all wekk, been aching...knees, elbows, low back, shoulders....blah blah bah...lol.
Yesterday I benched a little, sets with 315, then to 405 and 4 board pressed 495 for a few sets of 3 reps.
Felt ok.
Lift Large bro.

You gotta rest up with the work you put in, youre killin it over in Texas!!!

TXPWRLFTR
02-18-08, 12:29 am
Thanks IRBS, rest is crucial!!!!
2-17-08
It's been some time since i last posted a workout...needed the much needed rest...was sick and weak...all better now.

ME Bench
Today i attempted the F6 2ply shirt...wow...
Bench
135 x 10
225 x 3
315 x 3, 3
Shirted
405 x 3 with 4 boards
495 x 1 with 4 boards
495 x 1 with 2 boards
515 x 1
545 x 0...had to really pull the weight down...controlled it but felt very spent...did manage to push 1/2 way up...still need to work in it.
Triceps pushdowns
Stack plus mini bands attached at top of machine...used fat bar for pushdowns x 20, 20, 20, 20
This was it for today. Am looking at getting more work in the 2 ply...also looking at getting a 2 ply denim very soon.

TXPWRLFTR
02-18-08, 11:13 pm
2-18-08
Legs
Squats
420 x 1, 1
405 x 1, 2
wasn't feeling it today...form was off, mind was off...just had trouble....
SLDL
225 x 10, 10, 10, 10
GHR
10, 10, 10, 10
Ab pull downs
100 x 12, 12, 12, 12
Donkey calf raises
stack x 20, 20, 20

TXPWRLFTR
02-20-08, 8:43 pm
2-20-08
Bench
Raw bench index on O ring
275 x 3, 315 x 3, 3, 325 x 2, 330 x 1
4 board press pinky on O ring
495 x 3, 3
3 board press pinky on O ring
495 x 2, 2
2 board press pinky on O ring
405 x 2, 2
Triceps work
Right elbow and forearm were aching when benching. Very sore! Weird....

IRBS
02-21-08, 9:27 am
Nice pressin bro!

TXPWRLFTR
02-23-08, 12:10 am
Thanks bro!

2-22-08
Shoulders/back
DB laterals
3x12
Universal shoulder press
160 x 12,12,12,12
Upright rows
2x12
Lat pulls to front
4x12
Lat pulls with underhand close grip
2x12
Abs

TXPWRLFTR
02-24-08, 11:00 pm
2-24-08
Crappy workout...
RAW bench
(index on O ring)
315 x 3 with green bands reversed
365 x 3 with green bands reversed
405 x 3 with green and purple bands reversed
500 x 2 with green and purple bands reversed
585 x 0 with green and purple bands reversed
No energy left...tried to get into it but not feeling it...sucks! Just one of those days!

TXPWRLFTR
02-25-08, 9:40 pm
2-25-08
Leg extensions
3 x 18
Leg curls
2 x 10
Goodmornings
5 x 3
SLDL
2 x 12
Reverse hyperextension
1 x 15
Lumbar traction

TXPWRLFTR
02-26-08, 10:19 pm
2-26-08
back & biceps

barbell rows
2 x 12 @ 135
2 x 10 @ 205
seated cable rows
140 x 12,12,12,12
concentration curls
25 x 12,12,12,12
cable curls
3 sets 12 reps
manual spine decompression
abs

TXPWRLFTR
02-28-08, 12:11 am
2-27-08
close grip bench...pinky on O ring
3RM x 225, 245, 265, 315*
Shirted bench...index on O ring
405 x 2, 415 x 1*
5 board press...pinky on O ring
415 x 2, 425 x 2*
Rack lockouts...pinky on O ring
225 x 3, 315 x 1*
Triceps pushdowns
stack x 10,10,10,10,10
Lying DB triceps extensions
40 x 8,8,8,8,8,8 with 15sec rest in between sets.
EZ bar triceps extensions standing
115 x 10,10,12

* Right elbow in medial collateral ligament area aches really bad. I can tolerate the pain but it is a royal pain. Not sure if it the is ligament or the brachialis. All I know is that it aches when I begin to lower the bar in the bench.

TXPWRLFTR
02-28-08, 11:38 pm
2-28-08
Shoulder and traps
Rotator cuff exercises
Seated DB press
70 x 12,12
80 x 10,10
90 x 5
DB laterals
30 x 12,12,10
40 x 8
DB shrugs
120 x 15, 15, 15, 12
rear delt flyes on machine
85 x 12, 12
100 x 10, 10
Abs

TXPWRLFTR
03-03-08, 9:44 am
3-2-08
Shirted Bench work
RAW bench...pinky on O ring
225 x 5, 315 x 2, 320 x 2
Shirted
405 x 1, 1
425 x 1, 1
455 x 1, 1
4 board press
405 x 3, 3, 3
425 x 3, 3, 3
Triceps pushdowns with fat bar
stack x 12, 12, 12
Purple band pushdowns
10, 10, 10
Lying DB extensions
30 x 12, 12
40 x 10, 10

TXPWRLFTR
03-04-08, 12:14 am
3-3-08
Legs
Squat
135 x 3
225 x 3
315 x 3
405 x 3
Green bands reversed
495 x 3
Green/blue bands reversed
585 x 3, 3
SLDL
225 10, 12, 12, 12
Seated leg curls
100 x 15
120 x 12
150 x 12
Abs

TXPWRLFTR
03-04-08, 11:54 pm
2-04-08
Back & Biceps
Lat pulls to front
100 x 20
150 x 12, 12
200 x 10, 8
Close-grip lat pulls
150 x 8, 8, 8
Hammer Strength Machine rows
180 per side x 8, 8
Seated rows
250 x 8, 8
Hammer curls
60 x 8, 9, 8
Reverse EZ bar curls
55 x 10
65 x 10
75 x 8
90 x 6
Cheat curls
135 x 4, 4

krazyassmexican
03-05-08, 10:00 am
que paso papa?
man you are unstoppable right here

fuckin hardcore ass dude!

TXPWRLFTR
03-05-08, 11:34 pm
Not much bro, just bustin ass! Looks like you are doing a good job tambien!
Lift large brother!

2-5-08
RAW chest work and triceps
bench with index finger on O ring
had minis plus 25# pound chains per side for worksets
140 x 4, 210 x 3, 230 x 3, 280 x 1
decline bench...pinky on O ring
225 x 5, 245 x 5, 295 x 5, 315 x 5
Incline DB bench
2 x 8 @ 100
Triceps pushdowns
stack x 12, 12
Overhead rope triceps extensions
45 x 15, 15, 15, 15, 15
1 arm DB overhead extensions
35 x 12, 12, 12, 12

TXPWRLFTR
03-10-08, 11:15 pm
3-10-08
Legs
Squats
135 x 3
225 x 3, 3
315 x 3, 3
405 on a bench at parallel with green bands reversed
3, 3
495 on a bench at parallel with green bands reversed
3
585 on a bench at parallel with green & blue bands reversed
3
675 on a bench at parallel with green & blue bands reversed
3
SLDL
225 x 8, 8
Seated leg curls
150 x 12, 12
120 x 10
100 x 8
80 x 8
GHR
3 x 8
Donkey calf raises
stack x 20, 20, 20
Abs

TXPWRLFTR
03-11-08, 10:40 pm
3-11-08
Back & biceps
Purple band face pulls
12,12,12
Chest supported rows
45 x 12
90 x 12
135 x 8
180 x 6,6
Lat pulls
150 x 12,12
200 x 8
1 arm DB rows
100 x 12,12
110 x 8,8
Hammer curls
55 x 8
65 x 8
75 x 6
Reverse EZ curls
55 x 12
85 x 10,10
1 arm machine curls
85 x 6,6,6,4

TXPWRLFTR
03-13-08, 9:13 am
3-12-08
Bench work
rotator cuff work
Raw bench with pinky on O ring
225 x 3
275 x 3
295 x 3
315 x 2
335 x 2
Decline bench with pinky on O ring
315 x 3, 3, 3, 1
4 board press
405 x 1, 3
3 board press
365 x 3, 3, 3

Sinus pressure was kicking my ass. Felt like my head was to explode. Popped an ammonia cap to clear it up...good luck with that...didn't phase it.

TXPWRLFTR
03-16-08, 11:55 pm
3-16-08
Bench work
rotator cuff work
benched in cage
135 x 20
225 x 20
315 x 3
405 greens reversed
3,3
455 greens reversed
2,2
500 blues reversed
1,2
lying db triceps extensions
55 x 8,8,8
triceps pushdowns
100 x 12,12,12
felt good to get out of house...been resting since friday night...think i was on the verge of getting sick...feel so so...

TXPWRLFTR
03-18-08, 1:33 am
3-17-08
Legs
Squats
135 x 3
225 x 3,3
315 x 3
405 x 3
495 x 2 with greens reversed
585 x 2, 2 with greens reversed
675 suited plus blue and green bands reversed
x 1
Was very heavy...
stopped after this as my head felt like it was to explode on the right side. felt like my right eye was to pop out...

krazyassmexican
03-18-08, 12:00 pm
3-17-08
Legs
Squats
135 x 3
225 x 3,3
315 x 3
405 x 3
495 x 2 with greens reversed
585 x 2, 2 with greens reversed
675 suited plus blue and green bands reversed
x 1
Was very heavy...
stopped after this as my head felt like it was to explode on the right side. felt like my right eye was to pop out...

fuck bro i know how it feels, i seen stars after squats and shit like that

TXPWRLFTR
03-19-08, 12:26 am
It's all good bro...was just heavy as fuck!
So how's the training coming along?


3-18-08
Back and biceps
Lat pulls
4 sets 8-12 reps @ 150
chest supported rows
90 x 10, 10
180 x 8, 8
Seated cable rows
stack x 10, 8
200 x 12, 12
150 x 15, 15
Reverse EX bar curls
85 x 8, 8, 8, 8, 8, 8
DB curls
30 x 12, 12, 12
55 x 8, 8
60 x 6, 6
70 x 2, 2
Abs

TXPWRLFTR
03-20-08, 1:01 am
3-19-08
Chest and triceps
bench
bar x 10
135 x 10
225 x 5,5
315 x 2,2
405 shirted x 1,1
430 x 1
460 x 1
500 x 0
Lying dumbbell triceps extensions
55 x 8,8,8
triceps pushdowns
stack x 12,12,12
1 arm overhead db extensions
45 x 6,6
55 x 6,6
Abs

IRBS
03-20-08, 10:39 am
Nice bench work bro! What shirt are you workin in these days?

TXPWRLFTR
03-20-08, 10:55 am
Thanks, I am using the Titan Katana. Great shirt but am thinking of getting a denim either from Metal or NOCwarrior.
How have you been bro? Any comps coming up?

IRBS
03-20-08, 11:08 am
Thanks, I am using the Titan Katana. Great shirt but am thinking of getting a denim either from Metal or NOCwarrior.
How have you been bro? Any comps coming up?


Cool. I am looking at getting into a new shirt. My old handmedown F6 is just about done. I am looking at the Katana or Rage X. Dont know which yet,. I've heard good things about both.

I am doing good. Had a meet last weekend so I am taking it easy this week. I did Raw Push/Pull and went 5 for 6 on my lifts, so I am pretty pleased with that. I will probably do an Equipped Full Power meet in the fall so that I can get my squat worked out, LOL.

How have you been? Whens your next meet?

krazyassmexican
03-20-08, 11:18 am
3-19-08
Chest and triceps
bench
bar x 10
135 x 10
225 x 5,5
315 x 2,2
405 shirted x 1,1
430 x 1
460 x 1
500 x 0
Lying dumbbell triceps extensions
55 x 8,8,8
triceps pushdowns
stack x 12,12,12
1 arm overhead db extensions
45 x 6,6
55 x 6,6
Abs

some crazy numbers bro, your damn strong keep it up

TXPWRLFTR
03-23-08, 9:29 pm
Thanks bro.

3-23-08
DE bench
rotator cuff exercises

Bench 50% of 1RM
9 sets of 3 explosive reps with 3 different grips
250 x 3,3,3,3,3,3,3,3,3
Incline DB presses with palms facing in
60 x 15,15,15
DB lying triceps extensions
60 x 8,8,8,8
Triceps pushdown with fat bar
stack x 20,20,20,20
Ab pulls
3 x 20

TXPWRLFTR
03-24-08, 11:32 pm
3-24-08
Squats
135 with green bands choked x 3, 3
225 with green bands choked x 3, 3, 3, 3
Speed pull deadlifts
225 x 2, 2
315 x 2
405 x 1, 1, 1, 1, 1 with 1 minute break
SLDL
225 x 6, 6, 6, 8
SLDL with mini band
8, 10, 8, 6
Donkey calf raises
stack x 20, 20, 20

TXPWRLFTR
03-25-08, 10:52 pm
3-25-08
Back & biceps
Lat pulls
150 x 10, 10, 10
Close-grip lat pulls
150 x 10, 10
200 x 6
Hammer Rows
3 plates x 10, 10, 10
4 plates x 6, 6
Seated cable rows
stack x 8, 8
Hammer curls
60 x 8
70 x 6
80 x 4
90 x 2
Machine curls
3 x 10-12
Ab pull downs

Thrawn
03-26-08, 9:34 am
Good to see ppl my own age powerlifting =) I am subbed here. Will be checking your routines, workouts and progress. This inspires me.
Way to go, man. You got some crazy strength goin.
In here to learn and maybe try a few of your workouts.
Keep pushing and pulling! Much respect.

TXPWRLFTR
03-27-08, 1:13 am
Thanks brother!
I will help however I can. We are all in this together in the end bro...much respect for the beginner as the veteran lifter. Best of luck to ya!

3-26-08
ME Bench
Rotator cuff work
BENCH
3 board with blue bands reversed
405 x 3, 3, 3
495 x 1, 2, 2, 2
405 with blue bands reversed
3, 3
225 x 20
Lying dumbbell extensions
60 x 8, 8, 8
Triceps pushdowns
100 x 12
120 x 10
140 x 6
Mini band pushdowns
120 total reps
Abs


On a side note, while resting in between abs I noticed a few lifters lifting...well one guy was struggling with his dumbbell curls and was about to quit...I yelled at him and told him he better grind that fucker out! I walk to the guy and watch him give it all he had to curl...so I encourage the guy to do another...dude thanked me in the end and said it is nice to have someone push you like that...
Funny thing too, I was benching in the rack earlier and was resting and saw the MMA fighters flipping the tire in the gym...guys were getting after it...well one dude tells me I am crazy for benching that weight and commented on the bent bar...lol...I am sitting there looking at this guy that has a broken nose, bruised eye, cauliflowered ears, and bruises on his body and he tells me I am crazy...HELL NO!!! LOL It was funny.

Lift Large brothers!

Thrawn
03-27-08, 5:30 am
Thanks man. I know i am a late starter in this game, but that dont matter to me. I am gonna spill my guts to get where i can go. I will call upon the help of my brothers if i hit a slump or need any other help.
Great to see you help ppl out in the gym. I also do my best to give ppl that little bit of extra to keep them pushing that one extra rep. Its somehow not common practise at my gym, but i encourage ppl to do that to me too.
LOL about those fighters story ^^

Will be checking back here on a regular basis, brother!

TXPWRLFTR
03-27-08, 10:32 am
You bet brother! I am fortunate to train in a very hardcore environment. My powerlifting teammate owns the place and I have some of my equipment there. It gets crazy when we all train together. We push each other like crazy...cool thing is how people feed off each other in the gym. At our gym we have every type of lifter...and the ego stays at the door!
One guy had a huge ego problem and he got taken care of real quick...there was this guy training...well ego guy walks by and tells him that weight is pussy weight...add more...well this goes on for an hour or so...one of the MMA fighters was downstairs training and told the ego guy to let the dude train...well ego guy pops off to fighter....words were exchanged and they headed out to the alley. Now MMA fighter is all 5' 6" tall and weighs a whole 160lbs and ego guy is 6' tall and well over 220lbs and pretty thick. Ego dude got put in his place in 5 minutes or less....it was sad that it came down to this but ego guy never came back to the gym...come to find out he would harass other lifters in the gym but when we trained when he was there he wouldn't say anything...
We are waiting for our sign to come in..."Leave your ego at the door" to hang as you walk in the gym.

Lift large brother!

deanna7272
03-27-08, 12:00 pm
Hope you are well strong man!!

TXPWRLFTR
04-02-08, 11:17 pm
I am...this week has been crazy...I hosted out 1st Annual middle school track meet and I was up late working. I decided to take a week off and just relax...lol.
Sunday i stayed at the school until 9PM working and went to school Monday at 5:30AM to work and stayed there until 11PM that night only to get up Tuesday at 5 to be at work at 6. The meet went well and it is over!!!! I was so exhausted yesterday that I only ate 2 PB&J sandwhiches the whole day...lol. we were lucky today to not have any classes as it was the conference day at school...so I stayed in my office and chilled...lol. Of course I had to work at 3:45 with my varsity track team.
Cool thing happened...a coach emailed me and wanted to know what we do in our weight training...I was in a forum and talking to coaches about weight training for all sports...well the coach was impressed with what I mentioned and he wanted to know what all we do and how we do it. He is new and wanted to make sure he knew what he was implementing to his athletes. That is great that he asked me for help. So I told him I would send him a template during season and the off season.
So how are you?
Oh yeah...school is almost out!!!!!