Seo's Log 2009

rippedchick


Tell him LOTS of things look goofy in weightlifting. If he's going to stick with it he's just going to have to accept that! haha

I also told him if he looks goofy but is the one in the gym moving the weight he shouldn't care.  I couldn't even get him to deadlift in place of good mornings, on a side note other brother that hit 270 last friday hit 305 this week.  Lucky he's getting some really nice beginner progression, especially with the intensity that kid puts in.  I think he only weighs 135-140 too.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Good lord he must've been active in some other way to be putting up 2xbw deads in just a few weeks!

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It shocked me. Hope he sticks with it, a much better addiction than his drug one.

Weigh in today 212.

ME bench
Reverse band 2 board press, with green bands
345x5
375x3
395x1
405x1
425x1 easy but thought i was done for when I took it off the rack.
435x1(I pressed too close to the squat rack and hit it, but was still able to lock out)

Tricep press downs with added mini band
4 sets

pull ups
3x10
7
reverse pec deck
3 sets

Good work out, been managing to get into this gym free most of the time, tonight they didn't have change for a 50 so they let me in.  Then I was talking with someone that works there and he gave me 15 free passes. That is 75 bucks worth right there. So getting a membership has been pushed off yet a bit more. I have been working on my business plan still, but things keep changing and evolving, so hopefully I will get my idea down to some method that will really be successful. 

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Took my brother that deadlifted 305, which I think it was actually 295 cause his adding was wrong, he weighed in at 132 lol about same height as me.  He pulled 335 with the reverse band rack pull.

weigh in 214, ate a lot today.

ME S/DL

reverse band low rack pull.  bands completely deload at top, I didn't want this but it worked out ok, atleast I know I held teh actual weight at the last couple inches.
365x5
405x5
455x3
495x1
545x1
565x1
585x1(Wish I had video of this, pulled it fast and solid, actually got easier as I went up even though the weight was progressive, holding 585 at the top was easier than when I pulled 400 with bands stretched over the top.)

Overhead squats.
45x10
95x10x2
135x10 wicked hard for me. first time doing this exercise

hyper extensions
leg raises
standing one leg calf raises

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 212.

Dynamic bench

banded speed bench
140x3x8

bench
225x6
235x6

seated DB press
40x12
50x12
60x12, shoulder still hurts but I am pressing alright.  One thing I focus on is keeping the bar or dumbells as close to inline with my body so they don't come forward and put shoulder strain on myself.

bb skull crushers
65x15
85x12
95x10

pendlay rows
225x6x3, top portion of the motion is definitely the toughest.

band pull aparts

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Do you bring in your own bands or go somewhere that has them?

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rippedchick


Do you bring in your own bands or go somewhere that has them?

I bring my own in my gym bag.  I have a pair of minis, light average, and average bands now.  About all the bands I need for now.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Are those the color coded jumpstretch bands or different ones?

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yeah they are jumpstretch ones, but my colors are a little off because they had too high of demand and had to buy bands back that they made for another company with that companies logo and different color.  So my green bands are a weird teal, and my minis are just plain yellow.  Nice thing about jumpstretch bands I believe they have a lifetime warranty as long as you keep your receipt.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I thought the green bands were the heaviest ones?

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I bought a few of those bands as well from ironwoody, and only used them a couple of times, and never since...grr..

rippedchick


I thought the green bands were the heaviest ones?

Heaviest that I have.  But its jsut the average band, they have blue strong bands which are really beefy, and then some monster bands that are black, which do insane amounts of tension.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 212.5, I don't get it because I don't think I'm any different looking or feeling then when I was 202.5

Dynamic S/DL

speed banded box squat
175x2x8

Banded good mornings
205x12
225x12
245x12

GHR
3 sets of 10

ball ab roll outs
15x3

sled calf raises

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

GRRR really couldn't go heavy today because as soon as I unracked the weight, my left should would like slip out of joint, and if it didn't happen then it would happen on the way down, I could still get the weight up but it was either that or some muscle or tendon slipping popping around the bone, I dunno what was up, i tried my best though.

weigh in 212

ME Bench

3 board press
225x5
275x5x2
315x5
335x2
345x1
355x1 but I had a kid spot me cause I couldn't really get it out of the rack alright because the rack is too tall, another thing that screws up my set up, hate lousy benches, anyways he touched the bar so this doesnt really count even though I had it fine.

did a bunch of heavy RTC work

tricep press downs
pull ups
reverse pec dec

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I'm going to work extra hard to get this thing tightened up by next week, it started even on my light warm ups.  I really want to go super heavy, reverse band 3 board press next week and work up to 485 or even 500.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ah! Don't blow out your rotator cuff! Slipping out is a big bad sign that it's weak. Are you doing specific rc work?

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yeah, but I suppose I should go back to doing it every day or twice a day.  My home bands for it broke, I tried using my mini bads, they are a little too much resistance but I can just put more slack in them.  I've been slacking, since my therapist last gave me stretches for that shoulder, so i started doing those and slacked on the others.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Weigh in 214

Ever put so much weight on a barbell that you can't breathe in when it is on your back? Odd fealing, but maybe I have lung problems, I have been coughing a lot of phlegm the past few months.

ME S/DL

Reverse band box squats.

365x5
405x3
435x1
455x1
475x1
495x1
505x1 for good measure I had to get over 500.  Surprisingly I have never missed a squat.  I have turned one into a good morning before, but I have never failed one, and it is a good thing since I never have a spotter or put up the spotter bars.

BB hack squats, I could barely even walk after the squats.
225x5
275x5
315x5
365x2

light hyper extensions
leg raises
single leg standing calf raises.
stretching and ankle strengthening.

I need to start stretching my wrists, right one especially if I want to be able to do front squats.  I think it was my overhead squats last week that messed up my shoulder, almost positive that is what put it to the limit

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

weight 212-214

Calves 15 3/4"
thighs 25 1/2
Waist 37"
neck 17 1/2
forearm 13 1/2
arms 16 3/4
chest 48

Years ago I had a goal to have 18" calves arms and neck. But genetically my calves are just small, but yet they are really strong.  Oh well I don't care too much now but I am a lot closer to that old goal than I have ever been.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Dynamic bench turned into RTC work after I had serious problems benching 95 lbs, and lots of pain.  So babying the upper body this week.  Spent a good 35 minutes though on other things, and i did swiss ball push ups!! omg so cool.  sucked hardcore

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE


weight 212-214

Calves 15 3/4"
thighs 25 1/2
Waist 37"
neck 17 1/2
forearm 13 1/2
arms 16 3/4
chest 48

Years ago I had a goal to have 18" calves arms and neck. But genetically my calves are just small, but yet they are really strong.  Oh well I don't care too much now but I am a lot closer to that old goal than I have ever been.

Good job on the increases! Calves are always the hardest muscle to make grow. You really need to kill them. Keep eating well and pushing the weights you will make your goals.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

New routine, drinking a gallon of milk a day, started today midway through, whole milk isn't that bad on day 1.  If I miss my old routine I might just go back, but at this point my shoulder won't allow any heavy lifting.  I might through in a heavy squat or deadlift day in here or there, if I can handle it, just to keep me used to massive weights on me.  All in all in the long run I think this program will be good for me to dedicate myself to it.

SOHP 3x12 or some other vertical pushing movement
Squat: 1x20        
Pull-Overs: 1x20     
Bench Press: 3x12   swiss ball push ups for now. 3x25 against wall for a week or so then less reps and do it on a ball on a chair then to floor.
Pendlay Rows: 3x15     
Stiff-legged Deadlift: 1x15     
Pull-overs: 1x20
Abs, decline sit ups or swiss ball roll outs or leg raises.

also up to one additional exercise, band pull aparts, pull ups, calf raises, GHR, anything else I feel like doing at the time. change this up on a regular basis

Going to hit my first workout of this in a minute.  I hope it works out.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ok so I thought milk digested faster than that.  Note to self no eating within like 4 hours of going to the gym or drinking, sucked because I was so thirsty but it just added to my full belly that made me want to vomit.  other than that my squats were easy, but getting through the rest of my workout was tough.

SOHP
95x12
105x12
115x12

squat
275x20
pull overs
30x20
swiss ball push ups
3x25
pendlay rows
155x15
185x15
195x15
SLDL
275x15
forgot these last pull overs and ended the workout after that.  really feel like puking.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

question though, the squats werent hard on my legs at all jsut felt like pukiung cause belly was full, do i go up more than 5 lbs or just stick with 5?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

up to you really, I would stick to 5, because it will sneak up on you soon enough.

275 and thats easy for you? thats crazy man, great job. I thought I was going to die with 275 on my back 20 times.

btw, about your band work...how would you say it has helped your overall raw lift numbers? Also, im trying to imagine how your using them and picture it in my head and am a little confused. I usually work out at my college's rec center now, was thinking of buying some bands, just not sure how to use them/set them up.

their rec center has like 7 squat racks, and im looking for new ways to up my lifts, bands are looking like a great way to go.

btw can you send me a link to read more about your previous routine?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Band work has been awesome for my raw squat and deadlift.  The numbers I been going up pretty solid on both, usually you can move weight a lot further with bands or suits, and your raw will move up a fraction of the amount.  But my raw squat and deadlift has moved up just about as much.  thing is I do a lot of reverse band box squats, touching and having a brief pause on the box makes it harder to get going again, but the band set up makes it so you have a lot more weight at the top, the two really balance each other out.  My bench hasn't been as good, and yeah my banded numbers and board press numbers have gone up a lot, my shoulder having issues has limited progress with my raw bench.

You can hook your bands up top and hang them, the place I lift the bands hook to the pull up bar because it is a half rack so it isn't really the best positioning, but you can also hook them to the lower bar, or pins if that isn't possible or around dumbells.  I don't really have any links to stuff as I reformatted my computer, but if you search westside eventually you will find some stuff to get you going.  A lot of my routine is from working out with other people as well, and seeing how they do it.  I had two links on this board but I forgot what thread they were under, had a lot of really useful information.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Second work out and I haven't felt this bad in a long time.  I wonder if I have lung problems cause starting a week or so ago I haven't been able to breath at the top of a squat, and it is worse with these 20 rep squats because I can't get any air in.

weigh in 214

sohp
95x12
105x12
115x12

squat
280x17 +3  I had to get the belt off and take some air in, then through 3 more in.  No belt on monday see if that helps. same weight?
pull overs 40x20
swiss ball push ups on ground
3x15

pendlay rows
155x15
175x15x2

SLDL
275x15

gym closed and i forgot my last set of pull overs again!  They seriously were getting everyone out super fast because this high school was having their all night party there.  Feel like I'm going to instantly fall asleep pass out or puke.  I'm conditioned to lift massive weight not pound out endless reps like this program.  I hope I can get used to it next week.  Didn't eat a lot today mainly because I didn't want food in my belly when  I worked out.  Got to make sure I get more food in earlier.  My lunch sucked.

edit:  Wow, just drank a huge glass of whole milk and seriously I feel sooo much better.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

yeah you dont want to use a belt for this program. Restricting air flow with that much weight especially when your sets can get into the 1-3 minute range.

btw you will get used to the reps. It took me about 2 weeks before my body really started getting used to the higher reps. Coming back to 5x5 now, my body needs to get used to heavy weight again.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

did it without the belt today, and this time I actually felt my muscles being the limiting factor and not something like food in my gut or not being able to breathe because of my belt.

weigh in 217

SOHP
95x12
105x12
115x12

squats
285x20
pull overs
40x20

swiss ball push ups
15x3

pendlay rows
135x15x3

sldl
135x15
pull overs
40x20

It only says I have to do the squat weight, and just get the reps on the other exercises, which is what I did, still my stomache felt like it was going to come out my throat starting on the rows, since I am bent over, and seriously this program is rough.

edit: i get the worst cotton mouth, dried up like a dead body, and I can't drink too much because my body can't handle water when it is this taxed, so I swish water and spit it.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I usually don't loathe going to the gym, but this program is no joke.  weigh in 217

sohp
95x12
115x12
125x11

squats
290x16, i know i failed, but my back felt like it was rounding and going to break, and it was sore before I went to the gym from monday's workout.  Breathing was fine, I just pussed out.  Maybe use a belt on a loose setting for some support?

pull overs
40x20

Bench press!! didn't hurt either and nothing popped out, light weight of course, but somehow the last set was tough.
135x12
155x12
175x12

pendlay rows
135x15
155x15
175x15

SLDL
275x15

feel more sick after tonights workout than on monday, probably cause I did sldl and rows light then.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx