Seo's Log 2009

ME bench

weigh in 200.5, almost don't feel like recording this anymore, but I guess I should just to make sure I stay over 200, I didn't eat a lot over the weekend, I was hungry for 3 days straight, tried to eat but was never satisfied, missing out on good growth probably.

Reverse band bench
225x10
275x5,1
295x5
305x3
315x1
325x1x4  (the first one I struggled with midway and spotter touched it, the rest I did on my own, just needed help pulling it off the rack, was glad I was able to pull off 3 sets after not really getting it on my own the first time)

Rolling db jm press
45x8
45x8 bands
50x8 bands
55x8 bands

HS isolateral rows plate weight per side
135x8
160x8
185x5
160x8

face pulls
110x12
120x12
130x12 

Really good workout exhausted me nicely.  I got a friend of mine who never lifts for strength to do the reverse band bench with me, he did pretty good, was only a little under me in strength.

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

do u do reverse band bench in the squat rack?  thats the only place i can picture them being done.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

325.. damn I am jealous.

I can't bench for ****.

they're reverse bands, it was more like 285 at the top and lighter at the bottom.  Well i dunno but u get the idea
 
And yeah in the squat rack

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

SEOINAGE


they're reverse bands, it was more like 285 at the top and lighter at the bottom.  Well i dunno but u get the idea
 
And yeah in the squat rack

aight, next monday or this friday its on with those.  thanks, thats what i thought.  i feel like i can do more with my chest during the week like m/f versus doing somthing like deads and squats twice a week.  thats a no no imo.  i really feel like my bench is lacking big time were my squat and def deads are increasing quickly.  i only increased 5lbs for my 5s from last week.  need to get back to the 245x5x5 range.  getting frustrating.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Felt kind of worn out today struggled, muscles were sore and don't even know why.  Well I assume I need to eat more as I barely weighed 200.

ME S/DL

deadlift
335x1
355x1
385x1
405xfail, butt hurts moving on

front squats
135x5
185x5x3

seated calf raises
3 sets of 10 increasing in weight

cable crunches
170x12
180x12
190x12

Going to go back to making sure I don't get hungry, just been working more and not having time to eat or get food at work.  Boss is a complete moron, yelling at people jsut for sitting down, and he never gives people breaks and it is pretty physically demanding, I need to quit that place fast.  Going to eat a lot before I go to work, boss shouldn't be there so I should be fine.

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

Did my workout a bit different today but it was great.

Weigh in 202

Dynamic bench

speed bench with bands

165x3x8

floor rack press
225x5x2
245x5x2(both sets were tough, I really had to focus on keeping my right shoulder back, i noticed it was trying to roll forward, which is what i think is part of my impingement problem and oversized anterior delt on the right side.)

DB shoulder press seated(easy today, probably could have done more)
75x6
80x6
85x6

Nuetral grip chins, BW+
45x6
55x5
70x4
90x1.7  couldn't get all the way up on second one.

Today felt so much better, some weeks lower body feals great some weeks upper.  I will get plenty to eat today for sure, it is my bday so going out to eat tonight, plus cake, plus making some good lunch in a bit.  Might stay up a bit late so rest won't be the best, although i got to bed late last night, and the road construction this morning shook my entire house so my sleep was a bit limited, i still did good.

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

WOW GREAT JOB.... WHOS ARNOLD?

Weigh in 201.75 different scale than usual

Dynamic S/DL

Speed box squats banded
175x2x8

banded good mornings alternating stances
135x10x4

hyper extensions
45x15x3

weighted decline sit ups(no 100 lb plates, and the decline bench has a lousy leg hook up just slip your toes under.)
45x12x3
 
bodyweight calf raises 1 leg at a time
15x3

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

Dunno how I feel about this today.  Couldn't find any boards so couldn't do exactly what I wanted, I have a sticking point in my bench about 4 inches off my chest or slightly more or less I dunno, moves easily off my chest and then gets hard, maybe my form is bad or something but I am struggling.


ME bench

Banded bench press
185x5
205x5
225x2, didn't try for 3 no spotter
245x1 couldn't do this a month ago last time I tried it.
265xfail, but brought it back to chest and got it up with my gf's help
275x1 no bands but i hit that sticking point and it really is bugging me almost failed this lift.
thought it would be easy and I could hit like 300, I figure bands are adding 40 lbs but I haven't done a regular bench in like 7 weeks, half tempted to ditch trying to do a westside and go to a full body or a push pull 4 day a week.  Or I might do the s/dl day before bench to increase testosterone and hope it carries till the next day and helps me out.

Anyways

BB JM presses
135x bonk on my chin, then did 10 but probably not best form.
barx10 with proper form
95x10 good form
135x10 ok I suppose, need to check more videos, saw one with louie simmons but bad angle

DB side laterals
30x12
35x10
40x9

BB rows
225x8x3 harder than they should have been that is for sure.

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

From the man himself:
http://www.youtube.com/watch?v=NxfzWbEKd6s

Nice work bro

Awesome video thanks a lot for the link.  Makes a lot more sense now.

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

Much better day today

weigh in 201

ME S/DL

Low bar reverse banded box squats
315x5
335x3
355x3
375x1
385x1
395x1
405x1(hit this easy, would have kept going but no spotter and gives me room to improve)

Good mornings wide
155x10
175x10
185x10x2

AB machine crunches
90x6
80x10
90x7

Sled calf raises
15x3, increased weight each set
6 plates and 25 on each side did 10 for final set

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

Good **** bro, looking solid!  Ever do that attempt at a max out for bench?

Squat - 350     
Bench - 325 
Dead - 500

BW 196

You still trying to get some boards to help that sticking point? I'm having the same problem, I am gonna just use some scrap wood to make 1-5 boards. Awesome box squats btw.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Ya scrap wood works doesnt matter just hook 2x4s or 2x6s together.  I just have no way to take it to the gym with me. 

I didn't do the bench max out yet, I did 275 on monday without the bands after I did some band work, so honestly it was hard and don't think I can even get close to 300 right now.

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

Weigh in 202.25

Dynamic bench

Speed bench with bands
150x3x8

flat DB press
80x8
85x8
90x8
95x8
100x6(next week I should get this for 8 might have been able to get it today, also going to start higher like 90 and do 8 reps up 5 lbs each time and go until i can't get 8 reps like I did today)

Laid back lat pull downs
10x10
16x8,8,8,3

row machine shrugs
12x10x4

HIIT for about 13 minutes

All and all a good work out, upper body felt pretty pumped up getting some volume in on db press.

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

Of course it is going to be different person to person since we all have different sticking points but what is your max estimated band squat (at the top)/max estimated banded bench (at the top) compared to the normal lifts. My bands should come tomorrow, if not saturday.Also thanks for that site suggestion, looks high quality, and prices seemed reasonable.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

With the purple light average bands, i was able to bench 325.  And I squatted 405 with the same bands on a box squat, probably could do a little more without the box, of course I could have gone higher but didn't try cause of no spotter. 

I don't know what my max squat is, haven't done a regular heavy squat or single in forever.  I would guess I can bench like 285-300 right now, and squat 345-365.

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

Weigh in 202 or 203 already forgot

Dynamic S/DL

Speed box squats, banded
160x2x8

2.5" deficit sumo deads
245x5
265x7
285x8
305x6(first one was hard to pull, completely set each rep down but each one was even easier)

Glute ham raise superset with leg raises

3 sets 5 reps and 12 reps

seated super hor calf raises
430x15
530x10x2
575x7

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

200.5 lost some weight possibly overweekend but I felt pretty strong, better than last workout of this one i did.

ME bench

banded bench
185x5
225x3
245x1
255x1
265x1 sort of, spotter touched it at my sticking point
255x1 insanely hard second time

bb jm press, this exercise still feels so alien to me, picked up the DB jm much easier, still it hits the tris hard
115x10x4

DB side laterals
35x12
40x12
45x10

BB Rows
225x8
235x8
245x8

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

weigh in 200.75

ME S/DL

reverse banded box squat
275x5
315x5
365x3
385x1
405x1

Good mornings
135x10
185x10
225x10 narrow stance
 
some back exercises
 
abs
calves

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

Well as you go up higher leverages change and less work is put on you at the top, both of them make it harder as you go up, which is good for speed as well.  Very brief descriptions but louie simmons calls it the contrast method and explains it better.  Chains work like bands because as they are lifted off the floor they get heavier and heavier cause more chain is suspended in teh air.

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

Weigh in 202

Dynamic bench

Speed bench with bands
155x3x9

DB flat bench
90x8
95x8
100x8
100x7

Laid back pull downs
195x8
210x8
225x7
180x10

Tbar shrugs
3 sets of 10

Jump rope

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

Dynamic S/DL

Speed box squats banded ( floor is really slippery at this place i went to today, was really annoying)
165x2x9

Sumo deads, couldn't do deficit cause risers would slip
275x10x3 (groin is sore as can be, my groin muscles suck)

reverse hyper superset leg raises

calf raises

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

F***** destroyed it today.

weigh in 203

ME bench

Reverse band(purple) 2 board press, i think at max width, which is comfortable for me non illegal

275x5
295x5
315x5
335x5(didn't expect to be doing this many reps but it was too easy)
355x3
365x2
375x1
385x1
395 fail only set i had a spotter stand behind me and I think that destroyed my edge, I didn't have any leg support or good arch I noticed as well.  Next week I am going to start higher and focus on singles and bust the 400 barrier.

SOHP
115x8
135x8
155x3(worn out)

V tricep press downs
170x12
180x11
190x9

Palms facing chins
10
+25x8x3

Cardio:  Tennis with the gf, shoulder didn't hurt near as bad as last year when I tried to play with her, I'm terrible and she kicks my trash but hopefully it will help my shoulder even more, it just never gets good speedy rotational exercise in lately so I think if I don't strain it it could be for the better.

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

Another pretty strong day.

weigh in 202

ME S/DL

Squat, no support just belt, low bar and down past parrellel, nice and wide.
225x5
275x5
295x5
315x5
335x3
345x1
355x1
365x1(fairly easy should be able to raise it next week if I do these again)

BB hack squats
225x5
315x5,4,5

Hyperextensions
15
45x12
90x12x2

Sled calves
worked up to 7 plates each side for 10 reps

ball crunches, Lower abs turned inside out after second set, hurt like a mother, I think it happens whenver I take a preworkout supplement and do higher reps with abs. This time it just hurt a lot more than usual and wouldn't stop

All in all great workout, I thought my squat would be right around 365 I was happy I was able to hit that, hopefully be able to work up to 405 without a problem, not next week but next time I get around to it in about 6-8 weeks, should have it then.

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

Good squatting, back and hack squats.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Thanks connelly.  I also just realized I am about 15 lbs shy of the 1100 lb club.

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

Dynamic bench

Weigh in 205, retaining water weight much?  spent the last two days wearing myself out in the sun.

Speed bench with bands
160x3x8

Dips weighted with 2 bands and 45 lbs
3 sets of 5

Iso machine rows
145x8
155x8
165x8
170x8

reverse pec dec
4 sets of 12

10 minutes hiit

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