Seo's Log 2009

thanks! friday workout was thus.
weigh in 206.8

dynamic bench
banded speed bench
145x3x8

incline db press
60x10x3, had to use nuetral grip so shoudler would work
skull crushers
bb rows
band pull aparts
pull ups 20

I'm pretty much moved now, still have a lot to put together and away but most everything is done.

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

Wow kublahkan was right about there not being anywhere in this area good to work out.

Anyways weigh in 206 ish

ME squat/DL

rack pulls about equivalent to 2nd pin
worked up to
455x1
475x1
485x1

Did a bunch of other stuff too but not going to log.  The golds here is garbage and minimum 12 month contract, the anytime fitness sucks hardcore and is expensive, I managed to get into a rec center for free that has 1 half crappy squat rack but i would rather go there than the other two garbage places.  Not sure what I am going to do for the next couple months cause any place requires a year contract and is a fortune.

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

ME bench yesterday

Sucked did regular bench and was weak

3 singles at 275 were hard
225x10  Next time I won't do singles and work on triples and work up.

My shoulder is dragging my bench down, haven' been making improvements.

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

Wow I seriously have to get my gym started, If you guys saw the gyms in this area you would laugh.  One I just checked out had a  smith machine as their only method of using a barbell, no bench either accept with smith machine.  I guess some things are good about things progressing as my idea and things regarding the gym evolve.  I'm starting to wonder if there are even any people in this whole state who even care about strength training, this area is just a bunch of pansies on machines all over.

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

Dynamic S/DL

box squat had to use a sucky sucky thing for a box but oh well.

speed banded box squat
195x2x8

challenge deadlift
207x40
207x13
207x7 all in 3 minutes, hell!

abductors adductors
calves
abs

major ab cramp afterwards and stiff calves, plus headache from deadlifts, gg.

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

Definately love box squats it has really improved my squat.  Sadly though today the only thing low enough I could find is one of those shoulder press benches that u use with dumbells cause it was like 4 inches lower than a bench.  I'm paying 5 bucks each time I lift, I seriously need to get something else figured out.

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

Today I went down south to the guys that lift together every saturday for bench.  It was fun and had some really good help with them pushing me to my limit.

weighed close to 208

ME bench

Reverse band bench, green bands
not sure all weights cause te 100 lb platest hrough me off but I remember maxes for sure

worked up to highest singles
415xfail
415x1
420xfail
420.5x1  Was amazig to miss sets and refocuss and have everyone cheer me on to get these ones. last reverse band with green i did i got 385 if i remember right.

incline dumbell
70x10
80x10
90x8
100x8

cable tricep extensions
band pull aparts
and laid back lat pull downs

all and all a strong day, i noticed a little shoulder pain on my warm up sets but just tucked my elbow in a tighter inner position and it went away, also a little on the incline but it didn't hold me back at all.  I am so much stronger than 4 months ago when I lifted with these guys, big difference I am able to keep up with them within a few lbs, nice to have people push you too.

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

Yeah it really is, kept getting compliments on my arch, I also use my belly to my advantage and they noticed that.  and jane more box squats today!

I really need to get some green bands, I'm outgrowing the purples, but used them today, if I get greens I will be able to break 500 lbs on the box, and progress from there.

ME S/DL

reverse band box squats
315x3
365x3
405x1
425x1
435x1
445x1
455x1  last 3 sets all felt the same really, and I think i performed better on the later ones, focussed on keeping my core tight and belly against belt and did better I think.

Good mornings reverse band
225x12
275x10
295x10

rolling ball abs
some foam roller work and lower back ball stuff
sled calf raises

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

I don't do it often enough, but it helps my back and can help recovery in many places if you use it on your body.  Lets say your quads get really sore and they recover slow you can lay on it and do some foam roll stuff to aid in recovery, pretty helpful to making progress so i hear.

I want to start doing safety bar box squats since last time I tried them they were so hard, just don't have means to do it yet.

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

Gotta love all the people asking questions when I work with bands.

weigh in 208

Dynamic bench

speed banded bench
150x3x8
edit did one set of bench with 235 for 9 reps
seated DB press, surprised this didn't hurt too bad, think my shoulder is getting a bit stronger and better
55x12
60x10
45x12

tricep press downs with added band resistance
90x8x3

machine rows
3 sets of 10

nuetral grip chins
15+2wide

Still have my headache from last weeks challenege, it goes away with ibuprofen but working out with tons of ibuprofen in my body is less than desireable.

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

Dynamic S/DL, honestly I didn't want to work out and my butt cheaks were sore.

Speed deadlifts, felt slow, I'm terrible off the floor, my belly gets in the way.
245x2x8

Front squats, wrists hurt so only did one set.

fun part, Box jumps 36" with a dumbell in each hand
20 lbs
30
40
45
50
55 lbs did this 3 times, barely made it on the box each time so I stopped moving up.

some band curls
abs and calves.

I have a long weekend of work ahead of me so didn't go too crazy tonight. will be lots of physical work this weekend.

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

ME bench sort of

regular bench, need to get some new bands and some boards for this new place.
245x5
265x3
275x1
295x1
315xfail
300x1 but butt came off bench and my form was overall bad which is why I think i missed 315 cause I throw my groove off when it seems too heavy.
 
Edit: didn't really finish this.
 
Did some dumbell rolling jm presses
40x10
40+bandx10
45+b x10
50+b x7
super sett4ed with band pull aparts
BB rows
185x10
205x10
225x9
 
face pulls
30

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

Today was an awesome posterior chain work day.  If anyone wants a killer work out do deadlifts with added band resistance, feels like you are lifting a million pounds.  I was using roughly 400 lbs at the bottom, but seriously the top felt like 650 lbs especially the last inch at lock out.partially up felt like 500 lbs, to top it off they were kind of like deficit deads because they were these ghetto new school rubber coated smaller 45 lb plates.

ME S/DL

banded deficit deads 400 lbs bottom, 550 mid top resistance.
had one miss at a lighter weight but then got that one up moved up to a higher weight nailed it then went to my final weight and did two singles, missed one then did one more single.
GHR with someone holding ankles
hyper extensions with 90 lbs of weight.
abs
calf raises.

top it all off been bending over all day long this week at work, I put off this work out from yesterday, glad I finally did it even though my back is fatigued.  Workout was awesome.

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

Seo,
    Your deadlifts sure explain those TRAPS!!  Good jub!  :)

Thanks JMBS, I am just starting to deadlift more, but ya they work the traps like no other.

Weigh in 210
 Dynamic bench
banded speed bench
145x3x8
bench 245x7
seated db press 50x12, shoulder is sucky
DB challenge I fail hardcore
tricep press downs with added band resistance
80x10
87.5x10
95x10
supersetted with band pull aparts 10 reps
cable rows
4 sets
pull ups one set of 11 I'm pretty hammered from rows and junk, too much lactic acid!

I sliced the living hell out of my thumb today, on tile of all things, I cut a corner square section mostly out but left part so it would be a rounded inner corner and snapped it off, well i went to wipe my pencil mark off and the part where I snapped it was wicked sharp cut deep into my thumb, I tried sealing it with super glue but it popped and squirted red jelly all over my tile, needless to say it was wide open during my work out with some constant discolored blood from the puss that was oozing out with it.

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

Seo,
   I do SLDLs, so not the regular deads.  I'm becoming a HUGE fan of them!  I did 2 sets of 5 at 255 which is a personal best for me.  The feeling in the traps, back, shoulders, and today for some reason the serratus between armpits and ribs was AWESOME!  Do you think there's a big difference between SLDLs and regular deads?  I know there's no quad action but I do squats which address the quads.  I want to do regular deads too so I can figure out my bests on the big powerlifting three.  Good workin' out!  :)

Jane, thanks, and yes just teh ache unless its high rep stuff then I get some burnage.

jmbs, that is funny i just woke up with the serratus armpit rib soreness, but it might have been my rows yesterday, I am wicked sore though right now, which is unusual.  SLDLs are great, but I bet you can get a lot heavier with regular deads which could have added benefits, I'd keep both in your routine at some point.

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

SEOINAGE


Jane, thanks, and yes just teh ache unless its high rep stuff then I get some burnage.

jmbs, that is funny i just woke up with the serratus armpit rib soreness, but it might have been my rows yesterday, I am wicked sore though right now, which is unusual.  SLDLs are great, but I bet you can get a lot heavier with regular deads which could have added benefits, I'd keep both in your routine at some point.

Seo,
   Thx!  Just finished the 6 weeks of HST.  Next wk off for deconditioning.  Time to think.  Perhaps I'll alternate Deads and SLDLs.  Thx again!  :)
 
Oh and BB rows will definately make it into the next program.  Doing machine rows now:  LAME!

I alternate machine rows into the mix too, even though they kind of suck, but I'll do them like once a week for two weeks then switch to a different row or pull up, I change assistance exercises every couple weeks, most machines rows do suck though, there are a few ones I like but overall I just wish I had one of those old school Tbar row machiens where you are standing and it has an extremely long bar, it is perfect I swear, one day I will build one.

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

The ONLY reason I use machines (sparingly) is because they're quick, and they go in 5 lb steps instead of 10 w/a pair of DBs.  Otherwise machines BLOW like a zephyr.  I'm hoping to mend my ways next cycle and avoid machines like the plague (except leg curl perhaps).

You should try some glute ham raises in place of leg curls, they are awesome, and if you don't have the thing for them just get on your knees and have someone hold your ankles, go down as slow as you can and then push yourself back up, I can't pull myself up yet on my own with someone holding my ankles but maybe someday I will.  seriously though they are awesome.

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

SEOINAGE


You should try some glute ham raises in place of leg curls, they are awesome, and if you don't have the thing for them just get on your knees and have someone hold your ankles, go down as slow as you can and then push yourself back up, I can't pull myself up yet on my own with someone holding my ankles but maybe someday I will.  seriously though they are awesome.

MVP recommended GHRs.  My gym doesn't have that apparatus.  I'll have to think about how I could get that done in my gym.  Could you tuck your ankles under a loaded bar on the floor or something?

That would work. I tuck my ankles under the bench and lay a plate across the seat to hold it down, it is just painful compared to someone holding your ankles, or else if you can use an incline ab thing the kind that detach and lay it flat and tuck your ankles under it.

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

weigh in 210 ish
Dynamic S/DL
speed banded box squats
175x2x8

BB hack squats
315x6
335x4 grip was slipping so switched to under over grip
365x5 this other grip made them feel like deads almost, need to work on smoothness of this too, bar smacking the back of my legs

leg add,abd and leg curls

sled calf raises
machine abs

the hack squats made my ribs feel like they were getting ripped open by my lats.

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

SEOINAGE


That would work. I tuck my ankles under the bench and lay a plate across the seat to hold it down, it is just painful compared to someone holding your ankles, or else if you can use an incline ab thing the kind that detach and lay it flat and tuck your ankles under it.

I'm going to try to figure out some way to do GHRs this week.  Thanks!

Nice day today.
weigh slightly over 210

ME bench

2 board press
275x5
315x2
335x1
345xfail,1,1 I kept hitching in the same spot, moving to a 3 board next week and maybe bands with it, hopefully I can build some solid strength in the transition area.  Glad I have some boards again, 2 bucks for the wood and now I can do 1,2,3, and 4 board presses.

dumbell rolling jm presses
40x10
40x10 with bands
45x10x2 with bands

bent over laterals
15x15
20x12
25x12

pull ups
8
25lbsx8
35x6
55x2+10 reps of like shrugs focusing on pulling my shoulders down and back, I think strengthening some areas in my back a bit better will fix my shoulder problems.

edit: so I am by far the heaviest I have ever been, but I don't feel fatter than 10 lbs ago, in fact i fee like I have more abs and intercostals showing now than then.  It is weird and I might just be a fatty and I'm seeing roll definition but I am going to keep eating adequately and work on getting stronger. Even though my fiance asks me when I am going on my cut, I really don't feel like doing that yet, we'll see how much she loves me if she doesn't mind when I weigh 250.  The cut isn't completely out of the picture but it interferes with my higher priorities.

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

ME S/DL, did a bit different ME exercise today, and it was tough, wish I had a safety squat bar, this was sort of similar cause of the high bar but it destroyed my traps they hurt.

High bar, very wide stance box squat.
315x5
335x3
355x1
365x1
375x1  last two singles were really slow off the box, but I think I could get a lot better at this style if I wanted to, and had a floor with better grip.  I was surprised with how wide it was I didn't really have groin pain like usual in my right leg.

Good mornings
225x12
245x10
265x10

decline sit ups
10
45lbsx10
90lbsx10x2, and I did them fast

seated calf

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

So good to be back in the gym.  After over a week of vacation, riding bikes on the dunes in oregon, eating clam chowder and fish and chips all week, I managed to gain 3 lbs of what I assume was pure fat.  Weigh in today 213.

Dynamic bench, I got some new bands to play with too.

Speed bench with doubled minis
135x3x8, I like this set up much better than what I was using before, more band tension and it is more consistent.
Bench, no wraps no belt.
225x5
235x5
245x5, not bad for 2 weeks since I last benched.

Seated DB press, was really careful with shoulder, it is doing pretty good though, riding forced me to use my shoulders in a way that incorporated some of the smaller neglected muscles involved, therapist told me my problem was RTC not firing first and the bigger muscles pulling my shoulder poorly and causing harsh leverages.
40x10
60x10
70x9

barbell skull crushers
95x10
65x15
75x15

Pendlay rows, dunno how proper my form was as I don't know much about them, but it felt pretty good, I could see how this could benefit a shirted powerlifter in the bench.
185x10
205x10
225x6x3

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

Figured I would drop some poundages fast, weigh in 211.  Brought my 15 yr old brother with me today, he was a pansy and wouldn't do good mornings because he was too embarrassed to look like he was bending over to take it up the butt, so I made him do more squats.

Dynamic S/DL

Speed box squats with green bands
165x3x8, surprised thought green bands would be a lot more resistance, definitely could do a lot more weight.

Banded good mornings.
185x10
205x10
225x10

GHR
3 sets of 10

sled calf raises.
worked up to last two sets of 710x10

decline sit ups
10
+90 lbsx10x3

One of my other brothers apparently started a weightlifting class, and is getting pretty obsessed really fast, skinny kid but two weeks ago deadlifted 240, and now is up to over 270, for never lifting before that isn't too bad, but then again deadlift is a lot more natural then a bench press or being able to squat heavy.  Funny cause he pushes himself a lot harder than everyone else in the class that just goofs around, and people think he takes lifting too seriously.

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

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

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