SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
- Location: Mcdonalds
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Weight Club:
1,400 lbs
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
- Location: Mcdonalds
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Weight Club:
1,400 lbs
Ok so I was short on time and went to the gym with kind of a full belly. Was hard to do deadlifts with my stomache in the way.
weighed in 191.5
Back and tri's
warm up
deadlift
135x8
225x5
275x5
315x3
355x1
385x0
315x3x2( I want to do deads a lot different next week, at teh end of other back exercises and then get my reps up and not go above 315)
BB rows
205x8
225x8
245x6
Nuetral grip chins
bw+50 x 6
70x4
90x2.5( 2 were easy, but third stalled towards the top)
iso rows
135x8x3
wide pull downs
180x8x3
(did some more lower back exercises)
Tri's kept it simple and didn't push too hard
tricep press downs
170x8
180x8
190x8
CGBP
115x8
135x8
155x8
BB skullcrushers
85x8
95x8x2
My back felt great today, I just wish I was deadlifting over 400, I think if I skipped a leg workout one week my butt wouldn't be sore and I could get more, but next week I am just going to give it a higher rep workout 8 and 5 reps mostly, I have a week break coming up soon which might allow me to do some things different.
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rippedchick
Pretty in Pink
- Total Posts : 4606
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Well, now we know what you look like! I always thought you were a kid..lol
I make skinny people swole and athletes awesome in San Diego, California. I also train clients online through Skype. You can read my training log HERE
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
- Location: Mcdonalds
- Status: offline
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Weight Club:
1,400 lbs
Weigh in 192.
Shoulders
warmup rtc exercises etc.
DB shoulder press
70x8
75x8
80x8(no spot)
85x8(spotter showed up otherwise i was going to do 80 again)
DB laterals
35x8
40x8
45x8
SOHP
115x6
135x5
145x3 can't remember if I did 2 sets of this weight or jsut one
Some lying and incline front laterals, with some negatives
DB flies 20lbsx10
DB shrugs
75x20x3
abs
some short HIIT
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
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Weight Club:
1,400 lbs
BEAST chest day. I was on a roll. Felt so good.
Weigh in 193
warm up and rtc exercises
Chest
BB flat
barx9
135x8
185x5
225x5
265x2
275x1
285x1(PR)
302x1(New PR, decided to count the 1 lb clips) It really wasn't that hard to get up
Incline DB
95x6
100x5
110x3
100x5
Dips weighted
60x8
80x6
100x5
Expolosive clap push ups
3 sets of 12 (I tried to clap behind the back and it hurt so i stuck with claps in front and just tried to push as fast and hard as possible)
Biceps
warm up
BB curls
85x8
95x8
105x6x2
ALt db curls
55x5x3
Cable curls
120x12
140x8
160x7
Next week I am doing dumbell flat press and incline barbell. Then the following week is my week off. When I get back from that I am going to push for 315, should be easy, I am debating changing my routine a bit so I have less emphasis on arms but this split is working really well for me. I dunno I like 4 days of lifting a week even though i sometimes want to go more.
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Nm0ney34
Grand Champion
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Weight Club:
1,100 lbs
Gratz on 302, thats awesome!
1x20x310 20 rep squat program as of 1/18/12 Back squat 405. Front Squat 325. Clean and Jerk 235. PowerClean 255. @205
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
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Weight Club:
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Nm0ney34
Gratz on 302, thats awesome!
Thanks man
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
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- Joined:
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Weight Club:
1,400 lbs
Weigh in 193
Legs
warmup
Sumo Squats
135x8
185x8
205x8
225x8(First time doing sumo's freaking hard)
Sumo box
225x4(wtf)
185x8x2(inner thighs are killing by now)
Conventional box
185x8x2(tried to explode up on my box squats but inner thigh didn't like moving fast)
Some standing jumps
HS one leg presses
90x8
100x8
110x8
SLDL
135x10
225x10x3
leg curls
165x12
one leg
90x10
105x10
seated calf raises
400x15
435x12
470x11
505x8
330x9
one leg standing calf raises
3 sets of 15 each side
leg raises
3x12
ball crunches
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
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Weight Club:
1,400 lbs
weigh in 193
I would have been heavier but had a sucky night at work last night. Lots of stairs and carrying cases of beer. Not to mention I was serving alcohol and couldn't leave my spot, so I had a shake with me and that is all I had to eat for 7.5 hours. Plus my back was sore from all of it but I still had a good back day today.
Back/tri's
WG pull ups bw+
25x8
35x7
45x5
55x4
Bent over BB rows
205x8
225x8x3
Medium nuetral grip pulll downs
195x8
210x8
225x8
CG tbar rows with barbell
155x8
205x8,7
Deadlifts
135x5 sumo,5 conventional
225x8 sumo
275x8 conv
275x4 sumo
275x8 conv
275x8 sumo(were fine once I got the hang of them)
did some ball hyperextensions and some other back exercises
Skull crushers
75x11
95x8
105x8x2
CGBP
135x8
145x8
155x8
across body one arm tricep cable push downs
20x11
22.5x9
25x8
Work outs are too long, my schedule is this
mon chest/bi's
tue legs
thurs back/tri's
friday shoulders
I am thinking of changing it to
mon chest/tris
tue legs
thurs shoulders
friday back/bi's
I have arms the way they are now so I can hit them hard and fresh with the most weight but my workouts are too long and I am thinking of just throwing one exercise on the end for each or something on the days they already get hit, will ease my elbow joints a bit. I dunno it also gives my back another day of rest from squats before I work back. I might try it next week.
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rippedchick
Pretty in Pink
- Total Posts : 4606
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I make skinny people swole and athletes awesome in San Diego, California. I also train clients online through Skype. You can read my training log HERE
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
- Location: Mcdonalds
- Status: offline
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Weight Club:
1,400 lbs
rippedchick
Are you a bartender?
I played bartender last night. Got 39 bucks in tips on top of my hourly rate, rarely do i get to bartend I do cater events though. Sadly I told someone I would split the tips but didn't quite get the help I expected but split them anyways.
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
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Weight Club:
1,400 lbs
weigh in 193. Did my workout without any preworkout supps, just seeing how my energy is the rest of the day and if it really affects me in the gym, I had a pretty good workout without them.
shoulders
rtc warmup exercises
DB shoulder press
70x8
75x8
80x8
85x8 much easier this time around should be able to bump it up 5 pounds
lateral raises
40x8
40x10
40x9
SOHP
115x8
125x6
135x5
DB twist fly thingies
20x10
25x10x2
abs
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KublaKhan
Athlete
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how tall are you? you look like you weigh more than 193lbs. im roughly 200lbs and not as big as you are lol. i'm 5'10.5"
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
- Location: Mcdonalds
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Weight Club:
1,400 lbs
I'm only 5'8" I got the short genes in my family, I have 5 younger brothers and only 1 of them isn't taller than me yet.
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
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Weight Club:
1,400 lbs
Ok so all weekend my shoulders have been sore like no other, and not the deltoid from friday's shoulder exercise, but my RTC. I have an impingement and agravated it somehow, It was either because the hand bike was taken and couldn't use it on friday or because of doing my RTC exercises improperly and sloppily or else from dancing like an idiot on friday night for 5 hours straight, I'm thinking the latter mostly. I am trying out a little different routine, little less emphasis on arms, and more rest for them to ease some joint soreness and hopefully change things so they can keep growing, overall time in gym will be cut down too, which I think is a good thing at this point. new routine mon - chest/tri tue - legs wed off thurs- shoulders friday - back/bis Less total sets focussing on the arms but they will still get hit hard as I shift my focus towards them at the end of the workout. Today weigh in at 194, made me happy considering I didn't increase in weight during last week and was a bit too active. Chest/tris DB bench 100x8,7,6,7 Incline BB 155x8 175x7 185x9(spotter pushed me) 195x8 Dips bw+50x8 70x8 100x3,4( last week was 5 but today wasn't my best workout with the shoulder and all) rolling JM press 45x8 50x8 55x8x2( really hammers the tri's and I think weight will go up as I get used to the motion) Clap push ups 10x2
2009-03-02T19:25:40
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Chalky Palms
Resident Deadlifter
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I sent a message to Travis Bell on a different forum, he lifts at westside barbell and he said they have 3 or 4 different names for that exercise but it is essentially a "rolling" JM press. He said it is a great exercise for the long head and to start out light so you don't f anything up.
Bench- 315 Squat- 345 Dead- 515
Total- 1175
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rippedchick
Pretty in Pink
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I threw those JMs into my routine today. Just tacked 5 onto each set of tates to burn out. Thanks for the inspiration!
I make skinny people swole and athletes awesome in San Diego, California. I also train clients online through Skype. You can read my training log HERE
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
- Joined:
- Location: Mcdonalds
- Status: offline
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Weight Club:
1,400 lbs
Very nice. Ya i started with 45's which was still difficult since they were hard to learn, I'm sure next workout if i start light again it will just get better. Hope you like them ripped. Now I can go back and edit my journal.
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connelly
Champion
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Weight Club:
800 lbs
Chalky Palms
I sent a message to Travis Bell on a different forum, he lifts at westside barbell and he said they have 3 or 4 different names for that exercise but it is essentially a "rolling" JM press. He said it is a great exercise for the long head and to start out light so you don't f anything up.
Travis is a monster. Seoinage do you do the clap push ups for explosiveness? Sometimes i'll do them, harder than they look.
"There is no elevator to success, you must take the stairs." "The only time success comes before work is in the dictionary"
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SEOINAGE
I LIKE CHEESE
- Total Posts : 1999
- Reward points : 10
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- Location: Mcdonalds
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Weight Club:
1,400 lbs
Ya I figured a little explosiveness in my routine wouldn't hurt, I mean I do power cleans on occassion and try to explode on squats once in a while, might as well do something for chest, I think speed bench would work too but I think using bands would be better, jsut don't have any.
What do you think about push presses for explosiveness? like a SOHP but you get started with your legs, but not quite a jerk.
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