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Master Lifter
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Re:Seo's Log 2009
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Saturday, May 23, 2009 3:13 PM
( #181 )
Dynamic S/DL Speed banded box squat 170x2x8 SLDL 255x5x3 calves abs
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Re:Seo's Log 2009
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Tuesday, May 26, 2009 12:03 PM
( #182 )
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.
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Re:Seo's Log 2009
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Tuesday, May 26, 2009 2:10 PM
( #183 )
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.
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Ironman69
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Re:Seo's Log 2009
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Tuesday, May 26, 2009 4:56 PM
( #184 )
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
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Re:Seo's Log 2009
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Tuesday, May 26, 2009 8:12 PM
( #185 )
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.
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Ironman69
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Re:Seo's Log 2009
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Tuesday, May 26, 2009 9:00 PM
( #186 )
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.
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Re:Seo's Log 2009
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Tuesday, May 26, 2009 10:28 PM
( #187 )
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.
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Ironman69
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Re:Seo's Log 2009
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Wednesday, May 27, 2009 2:03 PM
( #188 )
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.
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Re:Seo's Log 2009
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Wednesday, May 27, 2009 3:10 PM
( #189 )
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
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Re:Seo's Log 2009
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Friday, May 29, 2009 1:18 PM
( #190 )
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
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connelly
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Re:Seo's Log 2009
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Friday, May 29, 2009 5:10 PM
( #191 )
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."
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Re:Seo's Log 2009
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Friday, May 29, 2009 11:30 PM
( #192 )
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.
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Re:Seo's Log 2009
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Monday, June 01, 2009 1:50 PM
( #193 )
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
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Re:Seo's Log 2009
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Monday, June 01, 2009 10:36 PM
( #194 )
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.
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Re:Seo's Log 2009
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Tuesday, June 02, 2009 2:44 PM
( #195 )
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.
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Re:Seo's Log 2009
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Thursday, June 04, 2009 2:35 PM
( #196 )
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
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Re:Seo's Log 2009
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Friday, June 05, 2009 11:31 AM
( #197 )
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
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Spenny
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Re:Seo's Log 2009
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Saturday, June 06, 2009 2:17 AM
( #198 )
Looks like youre riding on a wave. Progress looks good!
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Perrynaytor
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Re:Seo's Log 2009
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Saturday, June 06, 2009 5:55 AM
( #199 )
wow dude. i gotta get back on west side.
feb 2010 220 12-14% bp 315 bs 405 dl 515
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Re:Seo's Log 2009
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Saturday, June 06, 2009 5:08 PM
( #200 )
Thanks guys, I have my ups and downs, overall think its going up.
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Re:Seo's Log 2009
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Monday, June 08, 2009 3:07 PM
( #201 )
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
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Re:Seo's Log 2009
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Tuesday, June 09, 2009 2:57 PM
( #202 )
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
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Re:Seo's Log 2009
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Thursday, June 11, 2009 4:37 PM
( #203 )
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
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Re:Seo's Log 2009
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Friday, June 12, 2009 3:11 PM
( #204 )
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
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Re:Seo's Log 2009
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Monday, June 15, 2009 1:31 PM
( #205 )
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
<message edited by SEOINAGE on Monday, June 15, 2009 1:57 PM>
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Re:Seo's Log 2009
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Tuesday, June 16, 2009 10:32 PM
( #206 )
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
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Re:Seo's Log 2009
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Thursday, June 18, 2009 10:53 AM
( #207 )
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
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Re:Seo's Log 2009
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Friday, June 19, 2009 10:51 AM
( #208 )
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
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Re:Seo's Log 2009
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Tuesday, June 23, 2009 7:00 PM
( #209 )
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.
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Re:Seo's Log 2009
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Tuesday, June 23, 2009 9:02 PM
( #210 )
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."
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