Seo's Log 2009

Dynamic S/DL

Speed banded box squat
170x2x8

SLDL
255x5x3

calves
abs

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

no board to do board presses today, was hoping to do that again, might set a regular bench pr, or attempt to, not feeling very strong and havent had much to eat so might not be the best day for that. just dunno what else to do today.

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

WEigh in 202.6

ME bench

Regular bench
225x5
255x3
275x1
285x1
295x1(doesn't count spotter touched bar, let someone spot me besides my gf for one set bad idea)
305xfail
305x3 (forced reps with the gf spotting)

SOHP
115x8
135x5
155x3(155 is my bane atm, going to work up to 145 and see how many sets of 5 i can do on that instead of going to 155, next time i get around to sohp)

tricep press downs
max weight on cable machine
12
10
9 with added band resistance
8 with added resistance

chin ups
8
25x8
35x6
45x5

All in all a decent work out.  Just wish I could have nailed atleast 300 lbs on bench.  Next week I will get to do 2 board press again, and the gym i went to today said I could leave a board there in the gym.

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

Your SOHP numbers put me to shame :|

Just wait till I quit my present job. Then I got a 2 month break before I get back to college. My only objective is to SOHP more than you :P

Anbe Sivam. Period.

Ironman69


Your SOHP numbers put me to shame :|

Just wait till I quit my present job. Then I got a 2 month break before I get back to college. My only objective is to SOHP more than you :P

DO it!!  SOHP works my core like no other, with a back support i can shoulder press more but this exercise really is a lot better for the body.

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

Yep. I know. My 1RPM at SOHP [just a warm up and then SOHP immediately without doing any other exercise] is 51 kilos.

that's 2.2X51 = 112.2 pounds

But I cant do as much volume as you do and then hit the same 1RM. So obv I need to build a lot more strength. My BW = 165 pounds. So all I'm gonna do is eat eat eat and hit the iron as hard as poss.

Just waiting to get my resignation papers so that I have more time. Then I have 2 more years of college and hence more time to spend in the Iron shack. Btw I got admissions in New Zealand for my Masters in Business and Management degree. So I hope to see a better gym and better gymmers, better coaches and access to "original unadulterated" supps in there. Creatine mono in India prolly has 50% chalk powder, 30%glucose and 20% flavoring agents. lol! no kidding. Main reason why I dont use supps. If everything goes right, I will get back to India with my australian baby gf after 2 years though. Love my country too much and my folks.

What happened to your plans? You were juggling between the options of a Job and college if I remember right. Just ignore it if it's too personal a question.

Anbe Sivam. Period.

That's awesome you got accepted into a masters program.  I'm putting that one on hold for a while, haven't found a new job yet either, and still toying with some ideas for my own venture.  Hopefully I can get the ball rolling with something soon.

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

Good. Yes, the world belongs to the entrepreneurs. Start slow and steady. Never be satisfied with whatever you achieve and dont ever lose focus. Career is everything. 5 years after marriage, sex and love wouldn't be as much comfort as the comfort of the new sofa in the market/store. Women would want more and more and if things dont work out, there's always the magic word "break-up", "divorce" .. etc etc .
It's a sickly savage world out there, just make sure you got everything covered. You know best.

Anbe Sivam. Period.

words of wisdom.

So i need to eat and sleep more, not getting enough rest.

ME S/DL

squats
275x1
315x3
355x1
365x1(hard)
385x1 with bands
395x1 with bands

BB hack squats
225x5
275x5
315x5
315x1 then stopped cause lats and upper back were killing

hyper extensions
10
100x10x3

decline sit ups
10
100x10x3 harder than usual

seated super horizontal calf raises
400x15
500x10
600x8x2

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

Dynamic bench

weigh in 203

speed bench alternating grip widths

165x3x8

3 board close grip press
225x5
275x5
315x2
315xfail(guess i mentally fell apart on that one)

Machine iso rows
135x10x4

reverse pec deck
90x12
105x12
120x12

cardio:
jump rope stair sprints and walking, cycled sort of after jump rope warm up, did stairs jump right after then walked till i had energy to do sprints up the stairs again. sweeting like no oether

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

Nice 3 board CGBP's..I really need to get on making my boards, I have the wood just haven't gotten around to it. If you know, how long are your boards?

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

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

they don't have to be very long, I found a 4x4 and a 2x4 at the gym, the 2x4 is really short and i set that on my chest then have osmeone else hold the bigger board on top of it. length is up to you, bar only touches on 2 inches of it.

I would suggest a good foot atleast plus space to hold the thing though, and put 2x6s together instead of 2x4s, so that it is a wider base on your chest.  So overall could be 2 feet long and that would give you plenty of length without the other person being on top of u, but you could always go longer.

And I love board presses even though i have done them twice, I highly recommend them, love how it takes stress off your shoulders and allows you to go heavy.

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

Dynamic S/DL

did things a bit different today.

weigh in 202

power cleans

135x8
155x2
175x2
195x2
205x1x3
185x2x3

Good mornings
135x10 narrow
135x8 wide
135x14 narrow
135x10 wide
135x15 narrow

ball hyperextensions

decline abs with 100 lb plate 3 sets

oblique crunches

standing calf raises

10 minutes HIIT, felt great, did the sprints at full speed just not as long

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

I went to lowes and bought some wood,  made 2, 3, and 4 board presses out of 1 piece.  Basically 2 pieces of 2x6 nailed together 2' 3" long, and then another 2 pieces, one full length one just under half.  So I can do 2 board presses, and then spotter can also put the other piece on top for 3 or switch sides so it is a 4 board press.

Did this cause only one gym I go to has a little 4x4 and a piece of 2x4, not for board presses but still boards.  Other gym I go to half the time has nothing.  Doing some 2 board presses tomorrow and 4 board lock outs friday. 

Question is if I keep boards at the less of nice gym that is open every day or take them with me each place.  I ride my motorcycle to the gym, cause its the only thing I can park on campus, any ideas on how to transfer boards, too big for my bag. 

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

ME bench

weigh in 203.8

Reverse band 2 board press
275x5
315x5
345x3
365x1
385x1
405x1( OH YEAH, 20 lbs heavier than 2 weeks ago and it was solid)
405x0 mental unpreparedness let me down

Rolling db jm presses with bands
40x10
50x10
55x8,9

BB rows
195x10
205x10
215x10
225x10

Face pulls
4 sets of 12

great day i feel awesome.

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

ME S/DL

Weigh in 203.2

Reverse banded box squats with manta ray
315x5
365x2
385x1
395x1x2

glute ham raises
10x4

ab machine and leg raises

sled calf raises

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

Dynamic Bench
weigh in 203.2

Speed banded bench
150x3x10

4 board press
225x8
275x8
315x5
335x5
355x2 + 1 spotter help

DB shoulder press(left shoulder felt a little tweaked kept it light)
55x10
65x10
75x8

WG pull ups
2 sets of 10
+25 lbsx6x2

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

Looks like youre riding on a wave. Progress looks good!

wow dude. i gotta get back on west side.

Thanks guys, I have my ups and downs, overall think its going up.

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

Dynamic S/DL

speed box banded squats
155x2x10

good mornings
135x12x2, alternating stances
185x10x4

leg adductors
ball hypers
decline sit ups
seated super horixontal calf raises

5 minutes hiit

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

ME bench, had a weird ache pain in my right shoulder possibly external rtc.  Different than usual, its lasted about 2 days, didn't feel too bad during my lifts but I did stuff a bit different and not so tough. I just can't seem to get it to go away even with ibuprofen.

Weigh in 202.2 at about 19.2% bf so on april 17th i was 201 roughly at 20% bodyfat, 7 weeks roughly I'm down about 1% bf and up 1-2 lbs, usually I weigh more like 203 though. translates into about 3 lbs muscle gain and about 1.5 lb fat loss.  All pretty rough estimates however.

Incline bench
205x3
215x2
225x1x3
165x10
135x10

rolling db jm presses
50x10
55x10
60x10

Rows
185x10
205x10
225x10
245x8

face pulls
4 sets

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

ME S/DL

weigh in 203.2

Reverse band manta ray box squat
275x5
315x5
345x3
365x1
385x1x2

glute ham raises
ball hyper extensions
abs
calf raises

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

Dynamic bench
weigh in 202

speed banded bench
155x3x9

4 board press
275x8
315x6
335x5

couldn't do shoulder press shoulders are being dumb, but did this other shoulder exercise but don't know hwat its called or how to explain, it felt good though kind of a rotational thing.

pull ups
4 sets of 8

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

Dynamic S/DL

speed box squat with bands
160x2x10

banded good mornings
160x10x2
185x10x3 all wide stance

ball hip rases, alt arm leg bent over raises, adductors

abs and claves

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

ME bench good day

Weigh in 303.4

2 board press
225x5
275x5
315x1,2
325x1
335x1
345x0 wasn't mentally prepared on this set but 335 felt really good.

BB jm press
95x10x4

machine rows
5 sets 10,10,10,8,8

bent over db laterals
20x10
25x10x2

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

OMG, had a small chance to go to the gym today cause I'm working the entire day, so workout was a little short anyhow.  But i get there and there was a sign ladies only till a certain time.  Luckily I was able to convince them to let me work out, was going to be upset if i missed today cause I'm missing half my workouts next week cause of working out of town.

ME S/DL

weigh in 304.6

sumo dl
225x5
275x3
315x1  i suck at these

dl
315x1
335x1
365x1
385x1
395x1x2

hyper extensions with 45 lb plate
abs

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

Dynamic bench

sped banded bench
160x3x8

reverse band 4 board press
315x10
365x7
405x5
425x2

skipped shoulder movement, left shoulder still tweaked, i think its from sleeping on my left side.

chin ups
4 sets of 8

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

Wow computer is broke and just compared todays workout to last weeks and had some really good improvements.

monday weigh in 202.4 Dynamic S/DL
165x2x8

banded good mornings
165x8x3  alternating stances

bb hack squat
225x8
275x8
315x5
calves abs

Tuesday ME bench weigh in 204

2 board press
275x5
315x3
325x1
335x1
345x1
355x0

Incline db press trying to work the bad left shoulder without overstressing it, did a lot of rtc stuff during my workout too
65x10
75x10
85x10

bb jm press
95x10x4

machine rows
4 sets of 10

bent over laterals
20x12x3

cardio 10 minutes fairly tough pace.

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

I'm really liking the exercises your putting in your routine. Looks like your making some good improvement. This log really makes me wanna do westside again since I was only on it for like 2 months, but stupid high school lifting keeps me from doing that. I am doing a squatting variation and a benching variation 4 days in a row this week. Stupid line coach, Keep it up though.

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

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