They 'flare' your latslol..
Wow I had better start doing them then :yelrotflmao:
My Resurrection
- Thread starter Merciless
- Start date
Wow I had better start doing them then :yelrotflmao:
haha =P
I stole part of Lei's workout =]
10/4 - Thursday
-OH Press (didn't wanna do much, just get muscles going so not much weight)
2x5 @ 65
-Clean High Pulls
5x5 @ 65, 75, 85, 85, 95
-Bench
4x3 @ 125, 135, 145, 155x1-x2 assisted (meaning I got first, then 2nd one I couldn't get up so the spotter did 2 fingers, meaning I did less work than 155, but still I pushed it up for last 2 mostly)
-V Bar Pulldowns
4x10 @ 80, 85, 90, 95x8-x2 half way (last 2 I only could do it to 10 inches above chest)
-Rear Delt Fly-Purple Band Pull Aparts
4x12 (love these)
-Side Delt Raise
3x10 @ 10
SUPERSET WITH
-Hanging Leg Raises
4x15
I gotta get on my HW. Vietnam I have to read 49 pages in a book, theo-10 pages, english - 2 chapters in a book, physics I have big test and lab due tomorrow, and my lunch drops. grand =]
I stole part of Lei's workout =]
10/4 - Thursday
-OH Press (didn't wanna do much, just get muscles going so not much weight)
2x5 @ 65
-Clean High Pulls
5x5 @ 65, 75, 85, 85, 95
-Bench
4x3 @ 125, 135, 145, 155x1-x2 assisted (meaning I got first, then 2nd one I couldn't get up so the spotter did 2 fingers, meaning I did less work than 155, but still I pushed it up for last 2 mostly)
-V Bar Pulldowns
4x10 @ 80, 85, 90, 95x8-x2 half way (last 2 I only could do it to 10 inches above chest)
-Rear Delt Fly-Purple Band Pull Aparts
4x12 (love these)
-Side Delt Raise
3x10 @ 10
SUPERSET WITH
-Hanging Leg Raises
4x15
I gotta get on my HW. Vietnam I have to read 49 pages in a book, theo-10 pages, english - 2 chapters in a book, physics I have big test and lab due tomorrow, and my lunch drops. grand =]
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I'm currently putting together a routine (not specific, basics) for the week. Not meaning workouts, meaning what I will do. Here is what I'm thinking...
Monday
-Upper Body Workout + Light Cardio
Tuesday
-Lower Body Workout (Focus - Squats)
Wednesday
-Very Light Cardio/off day
Thursday
Upper Body Workout + Light Cardio
Friday
-Lower Body Workout (Focus - Squats/deadlift)
Saturday
-Heavy Cardio
Sunday
-Heavy Cardio
By 'very light' cardio I mean jump rope or walking. Probably 30-60 mins.
By 'light' cardio I mean treadmill jogging. Probably 30-60 mins.
By 'heavy' cardio I mean either running or whatever somebody can come up with that will beat my ass and make me puke =]
Here is the thread I ask for tough cardio routines....please gimmie a suggestion. I'm using this to prep for wrestling which starts at the end of November. I have a CHANCE a small one, at being varsity 160...so I want to be at least in peak physical condition in case the oppertunity comes up. I don't want to embarress myself. I'm looking into finding a place with open mats soon, so I may change this up a little.
http://training.fitness.com/running-cycling/what-toughest-cardio-28394.html#post228063
Monday
-Upper Body Workout + Light Cardio
Tuesday
-Lower Body Workout (Focus - Squats)
Wednesday
-Very Light Cardio/off day
Thursday
Upper Body Workout + Light Cardio
Friday
-Lower Body Workout (Focus - Squats/deadlift)
Saturday
-Heavy Cardio
Sunday
-Heavy Cardio
By 'very light' cardio I mean jump rope or walking. Probably 30-60 mins.
By 'light' cardio I mean treadmill jogging. Probably 30-60 mins.
By 'heavy' cardio I mean either running or whatever somebody can come up with that will beat my ass and make me puke =]
Here is the thread I ask for tough cardio routines....please gimmie a suggestion. I'm using this to prep for wrestling which starts at the end of November. I have a CHANCE a small one, at being varsity 160...so I want to be at least in peak physical condition in case the oppertunity comes up. I don't want to embarress myself. I'm looking into finding a place with open mats soon, so I may change this up a little.
http://training.fitness.com/running-cycling/what-toughest-cardio-28394.html#post228063
My workout was like Bien Diem Phu. I put everything on it and made a big morale gamble. and....I did even BETTER than what I thought my best case scenario was =]
10/9 – Tuesday
-Squats
4x3 @ 165, 175, 185, 195
-CHG
3x8
-Ab Wheel of Death
3x10
-Fat Bar Lat Pulldown
3x10 @ 80, 90, 95
-Purple Band Pull Throughs
4x10
-Face Pulls
3x8 @ 45
I was planning on doing 3x3 squats, and gambled a little because I thought if I could do 185x3 it would be a big morale boost for me (seeing as I've barely squated since June) and if I failed it would just desotry my confidence. So... I had 3 of my buddies doin my workout with me today. I ended up getting it, and getting it well enough to step up for another set. And I got the next set of 195x3 =] I am a happy child
November 17th - MA/RI PL Meet
10/9 – Tuesday
-Squats
4x3 @ 165, 175, 185, 195
-CHG
3x8
-Ab Wheel of Death
3x10
-Fat Bar Lat Pulldown
3x10 @ 80, 90, 95
-Purple Band Pull Throughs
4x10
-Face Pulls
3x8 @ 45
I was planning on doing 3x3 squats, and gambled a little because I thought if I could do 185x3 it would be a big morale boost for me (seeing as I've barely squated since June) and if I failed it would just desotry my confidence. So... I had 3 of my buddies doin my workout with me today. I ended up getting it, and getting it well enough to step up for another set. And I got the next set of 195x3 =] I am a happy child
November 17th - MA/RI PL Meet
Not a great workout. Just didn't like it today. I didn't like the workout as a whole and individually. I'm going for a big workout tomorrow with DEADS!!! WOOOOOOOOOOOOOOOOOOOOOOOOOOT!!!!!!!!!!
10/11 - Thursday
-Speed Bench 50% 3 grips
8x3 @ 95
-2 Board Medium Grip
4x3 @ 135, 145, 155, failed-165x0
-Machine Rows
4x10 @ 130, 150, 150, 150x5, 170x5
-Tate Press
3x10 @ 25
-Lat Pulldowns - Pro Lat Bar
3x10 @ 80, 85, 90
-Purple Band Tricep Pushdowns
2x30
I was helping out at a homeless shelter in downtown Boston last night and tonight I was recruiting for my school and ended up getting lost in 'Murderpan' (real name = Mattapan...but it's the worst part of Boston...a TON of murders/gangs/killing =\) lol....so...I'm having a rough few days =P
10/11 - Thursday
-Speed Bench 50% 3 grips
8x3 @ 95
-2 Board Medium Grip
4x3 @ 135, 145, 155, failed-165x0
-Machine Rows
4x10 @ 130, 150, 150, 150x5, 170x5
-Tate Press
3x10 @ 25
-Lat Pulldowns - Pro Lat Bar
3x10 @ 80, 85, 90
-Purple Band Tricep Pushdowns
2x30
I was helping out at a homeless shelter in downtown Boston last night and tonight I was recruiting for my school and ended up getting lost in 'Murderpan' (real name = Mattapan...but it's the worst part of Boston...a TON of murders/gangs/killing =\) lol....so...I'm having a rough few days =P
nice job on those squats, merc...bravo
its good to see you lifting iron again; getting stronger, bigger, smarter ect
you have to do chinups instead of lat pulldowns man
its good to see you lifting iron again; getting stronger, bigger, smarter ect
you have to do chinups instead of lat pulldowns man
Nice log. What's Bien Diem Phu?
Gracias PB. I'm not strong enough for a good # of chins =\ wish I was.
Thanks Phil. I'm a little surprised, it has to do with your country. I take Vietnam as a course, so thats how I know. When the French in 1954 put a major base in North West Vietnam to try to stop the flow of rebels from the mountains and Laos. They thought it would work and that the VietMinh wouldn't fortify the mtns. and they would do human wave etc. Well, Gen Giap of the Viet Minh decided to make it the decisive battle, and sent 50,000 Viet Minh rebels. His rational was that if they lost that battle, it was over, but if they won...it would be over for the French, especially w. negotiations in a few weeks w. other countries. Turns out, after 55 days the Vietminh ended up owning the French. They won the decisive battle. Just like my squats lol... I wanted to make that a stand point of failure or success, I ended up succeeding even more than I hoped for. A little history lesson for ya =P I'm doing great in the class BTW, 95+ avg. I love it, it's very interesting
10/12 - Friday
-Speed Squat 55% No Contrast
7x2 @ 95
-DEADLIFTS!!! from pinhole #1-adding chains
MAX @ 135x3, 225x2, 225+2 chains, 225+4 chains-failed more than half way up =\
-CHG
3x10
-Standing Abs
4x12 @ 55x2, 65x2
-Scapula Retraction
3x15 @ 10
-Grip Challenge
2x30 seconds @ 135... I lost 1, and won 1 =]
Thanks Phil. I'm a little surprised, it has to do with your country. I take Vietnam as a course, so thats how I know. When the French in 1954 put a major base in North West Vietnam to try to stop the flow of rebels from the mountains and Laos. They thought it would work and that the VietMinh wouldn't fortify the mtns. and they would do human wave etc. Well, Gen Giap of the Viet Minh decided to make it the decisive battle, and sent 50,000 Viet Minh rebels. His rational was that if they lost that battle, it was over, but if they won...it would be over for the French, especially w. negotiations in a few weeks w. other countries. Turns out, after 55 days the Vietminh ended up owning the French. They won the decisive battle. Just like my squats lol... I wanted to make that a stand point of failure or success, I ended up succeeding even more than I hoped for. A little history lesson for ya =P I'm doing great in the class BTW, 95+ avg. I love it, it's very interesting
10/12 - Friday
-Speed Squat 55% No Contrast
7x2 @ 95
-DEADLIFTS!!! from pinhole #1-adding chains
MAX @ 135x3, 225x2, 225+2 chains, 225+4 chains-failed more than half way up =\
-CHG
3x10
-Standing Abs
4x12 @ 55x2, 65x2
-Scapula Retraction
3x15 @ 10
-Grip Challenge
2x30 seconds @ 135... I lost 1, and won 1 =]
That's cool that you that you have that class and you like it. Is that in university? What country are you in? I agree, VN has a very interesting history. I thought you were talking about Dien Bien Phu, but you spelled it a little wrong and backwards ha ha, so I wasn't sure. Actually, I visited DBP and the battlefield there last Tet holiday on a motorbike trip from Hanoi to the Chinese border (awesome trip and scenery). We were standing there in this valley and thinking 'what were the Frenchies doing? The VN's could surround them and blast them from the surrounding mountains!'. Plus the VN's are tenacious, as the American's saw. And we too are tenacious mofo's when it comes to squats and today is my squat day so I'm going to follow your lead and stage my own DBP right now! On to baaaatttttlllle!
merccccc
if your not strong enough to do a good set of chins, its because you havent been doing chins!!! who ever said you cant get good at chinups by doing them!?
and thats a good lesson...glad your enjoying class :]
nice deadlifting
have you read that article on tabata i posted in your 'whats the hardest cardio" thread?
if your not strong enough to do a good set of chins, its because you havent been doing chins!!! who ever said you cant get good at chinups by doing them!?
and thats a good lesson...glad your enjoying class :]
nice deadlifting
have you read that article on tabata i posted in your 'whats the hardest cardio" thread?
Haha oops =P Nah, it's in High School, I'm a junior. In the USA.
Well the french artilery expert didn't think they could fortify the mtns because it was so trecherous (sp). We watched a video of the Vietminh trying to carry a huge cannon up a hill with like a 65 degree angle up. There were like 40 guys all doing it in small bursts of unison that got it like an inch per attempt. The french guy that said they absolutely couldn't fortify actually killed himself I think the 2nd day after the Vietminh were starting to lay seige. Damn Frenchies =]
Well, lol. I started to do some assisted chins like TonyMars reccomended a while back w. a chair, but can't embarress myself by doing assisted chins in the weight room lol. So maybe I'll start doing some at home.
Yeah. Seems interesting. That's a good idea with lunges, I might try that out this weekend. I have a tough week ahead.
Well the french artilery expert didn't think they could fortify the mtns because it was so trecherous (sp). We watched a video of the Vietminh trying to carry a huge cannon up a hill with like a 65 degree angle up. There were like 40 guys all doing it in small bursts of unison that got it like an inch per attempt. The french guy that said they absolutely couldn't fortify actually killed himself I think the 2nd day after the Vietminh were starting to lay seige. Damn Frenchies =]
Well, lol. I started to do some assisted chins like TonyMars reccomended a while back w. a chair, but can't embarress myself by doing assisted chins in the weight room lol. So maybe I'll start doing some at home.
Yeah. Seems interesting. That's a good idea with lunges, I might try that out this weekend. I have a tough week ahead.
10/15 - Monday
-Bench
4x3 @ 135, 145, 155x1
-Incline DB
4x8 @ 30, 35, 40, 45
-DB Rows
4x8 @ 67.5
-Military Press (BULL****...read down lol)
1x16 @ 55
1x8 @ 65
-Lat Pulldown
3x10 @ 80, 85, 85
I am really embarressed about my bench. 155x1? wtf. WTF. I REALLY need to work on that
That was supposed to be a Bradford Press instead of military..4x8, but the Dbag guy that opens the weight room told us not to because we could tear our shoulders (even though our PL coach writes it in our ****ing PL workout) instead of arguing I just finished my set as MP's 16 reps. Then did another for 8. I was pretty pissed. Plus I had to cut my workout short today. Disappointing.
Only good things today - Incline DB, I could prob get 50x8 or MAYBE 55x8. DB rows, I was back feeling powerful with these. I've been lagging on these and just barely getting through, but today I breezed through all but the last few reps of the last set. It was good.
SOTD -
HIM - Join Me In Death
-Bench
4x3 @ 135, 145, 155x1
-Incline DB
4x8 @ 30, 35, 40, 45
-DB Rows
4x8 @ 67.5
-Military Press (BULL****...read down lol)
1x16 @ 55
1x8 @ 65
-Lat Pulldown
3x10 @ 80, 85, 85
I am really embarressed about my bench. 155x1? wtf. WTF. I REALLY need to work on that
That was supposed to be a Bradford Press instead of military..4x8, but the Dbag guy that opens the weight room told us not to because we could tear our shoulders (even though our PL coach writes it in our ****ing PL workout) instead of arguing I just finished my set as MP's 16 reps. Then did another for 8. I was pretty pissed. Plus I had to cut my workout short today. Disappointing.
Only good things today - Incline DB, I could prob get 50x8 or MAYBE 55x8. DB rows, I was back feeling powerful with these. I've been lagging on these and just barely getting through, but today I breezed through all but the last few reps of the last set. It was good.
SOTD -
HIM - Join Me In Death
10/16 - Tuesday
-Squats (I went pretty deep with these)
3x8 @ 135, 145, 155
-CHG
4x10
-Hang Clean
3x6 @ 85
-Neck
2x10 @ 20
SUPERSET WITH
-Standing Abs
4x12 @ 55, 65, 65, 75
-DB Shrugs
4x8 @ 67.5
-Plate Pinch Grip
2x35 seconds @ 20 per
One of my jacked buddies I was lifting with today suggested the 3x8. It felt good to do something mid rep range. I haven't (outside of my 20 rep squat attempt for a few weeks) squated over 5 in a workout in a while. Felt nice =]Not much, but I'm working on it lol
I was wrestling with another friend who might be captain senior year, and I was just barely winning. He weighs 120, and I'm at about 165 or so. Thats not good lol....so I'm going tomorrow night to Open Mats. Hopefully a good time, haven't wrestled since the season ended.
SOTD -
HIM - Rght Here In My Arms
-Squats (I went pretty deep with these)
3x8 @ 135, 145, 155
-CHG
4x10
-Hang Clean
3x6 @ 85
-Neck
2x10 @ 20
SUPERSET WITH
-Standing Abs
4x12 @ 55, 65, 65, 75
-DB Shrugs
4x8 @ 67.5
-Plate Pinch Grip
2x35 seconds @ 20 per
One of my jacked buddies I was lifting with today suggested the 3x8. It felt good to do something mid rep range. I haven't (outside of my 20 rep squat attempt for a few weeks) squated over 5 in a workout in a while. Felt nice =]Not much, but I'm working on it lol
I was wrestling with another friend who might be captain senior year, and I was just barely winning. He weighs 120, and I'm at about 165 or so. Thats not good lol....so I'm going tomorrow night to Open Mats. Hopefully a good time, haven't wrestled since the season ended.
SOTD -
HIM - Rght Here In My Arms
nice work bro!!!
have fun at open mats tomorrow; sounds fun man
tell me how the tabata goes. its ganna be suprisingly hard i think. i never did it.
glad to see that your working hard man...keep it up man
have fun at open mats tomorrow; sounds fun man
tell me how the tabata goes. its ganna be suprisingly hard i think. i never did it.
glad to see that your working hard man...keep it up man
I had a BLAST. I couldn't believe how stupid I was, I thought it wasn't going to be too bad. It was JUST as hard as it was when I started. Heart pounding for an hour and a half with only 2 5 minute breaks. Felt GREAT! lol. I'm gonna go there Mondays and Wednesdays for wrestling training. I'll change my workout accordingly. I'm gonna try the Tabara this weekend. I know it's gonna be intense.
Hahaha...nice way to put it Tom =P Thanks
This is my last week of doing things the way I am. I'm changing my workout routine week around wrestling Monday and Wednesdays. I also will start going to bed earlier. I'm tired of being tired. lol I know just the thing too. Next week will be VERY different for me. It will be for the better. Next step to work on...DIET
10/18 - Thursday
-Speed Bench 50% No Contrast 3 grips
8x3 @ 95
-Bench
2x6 @ 135, 1x3 @ 150
-DB Rows
3x8 @ 67.5 x 2, 77.5 x 1 (WOO finally decided to up the weight. the closest DB to 67.5 is 77.5, so I took my time to build strength up for it and got it pretty easily)
-DB Incline
3x8 @ 40, 45, 50
-V Bar Lat Pulldown
3x10 @ 70, 80, 90
Why is it that my goddamn bench is going down. It's getting harder and harder to bench the weight I used to bang out easily. I don't get it. My DB Incline is going up, my Rows are going up, my squat is going up...but my bench is going down. I don't get it. arggg plateaues damnit
I wanted to do a quick, intense workout with just the basics. No isos rly. So I banged this workout in like 35 minutes or so.
-Speed Bench 50% No Contrast 3 grips
8x3 @ 95
-Bench
2x6 @ 135, 1x3 @ 150
-DB Rows
3x8 @ 67.5 x 2, 77.5 x 1 (WOO finally decided to up the weight. the closest DB to 67.5 is 77.5, so I took my time to build strength up for it and got it pretty easily)
-DB Incline
3x8 @ 40, 45, 50
-V Bar Lat Pulldown
3x10 @ 70, 80, 90
Why is it that my goddamn bench is going down. It's getting harder and harder to bench the weight I used to bang out easily. I don't get it. My DB Incline is going up, my Rows are going up, my squat is going up...but my bench is going down. I don't get it. arggg plateaues damnit
I wanted to do a quick, intense workout with just the basics. No isos rly. So I banged this workout in like 35 minutes or so.
glad you had fun at open mats. keep that up man, its awesome to have an activity you love to do like this.
and my apologies for what happened on AIM last time; my internet wasnt working right...it signed me out. we can talk more later :]
and my apologies for what happened on AIM last time; my internet wasnt working right...it signed me out. we can talk more later :]
Yea, I think I'll up the tri work.
Don't worry about it PB
10/19 - Friday
-Speed Squats 1 chain per side below parallel box
5x2 @ 135
-Speed Deadlift
6x1 @ 155
-Good Mornings
1x8 @ 95
-Shrugs DB
4x8 @ 67.5
I am pretty pissed. After my first set of good mornings, my right hamstring cramped pretty badly. I was so pissed. I've never cramped up in the middle of a workout, ever. I was supposed to do good mornings 3x8, then standing abs 4x12 and high box step ups 4x10..then shrugs. I decided to skip them all and just rest it. I'm not too happy right now, especially because my right hammy still hurts. I've been trying to stretch it but...ahh! BTW I might up my last set next time I do shrugs to 77.5's. Just like with rows, I've been on 67.5 for many months and think I can do them well enough to make the jump.
Also, I did really bad on a math test that I thought I did really well on. I was just having a bad day. The only good thing is that I got accepted for XCEL which is a volunteer program with our school that only takes 40 kids a year (out of the junior class of 250+) into the ghettos and worst parts of Boston and we do a bunch of work for 3 days Wed-Fri. The dates I was assigned was December 5th-7th. I'm happy about that =]
SOTD
+44 - No It Isn't
Don't worry about it PB
10/19 - Friday
-Speed Squats 1 chain per side below parallel box
5x2 @ 135
-Speed Deadlift
6x1 @ 155
-Good Mornings
1x8 @ 95
-Shrugs DB
4x8 @ 67.5
I am pretty pissed. After my first set of good mornings, my right hamstring cramped pretty badly. I was so pissed. I've never cramped up in the middle of a workout, ever. I was supposed to do good mornings 3x8, then standing abs 4x12 and high box step ups 4x10..then shrugs. I decided to skip them all and just rest it. I'm not too happy right now, especially because my right hammy still hurts. I've been trying to stretch it but...ahh! BTW I might up my last set next time I do shrugs to 77.5's. Just like with rows, I've been on 67.5 for many months and think I can do them well enough to make the jump.
Also, I did really bad on a math test that I thought I did really well on. I was just having a bad day. The only good thing is that I got accepted for XCEL which is a volunteer program with our school that only takes 40 kids a year (out of the junior class of 250+) into the ghettos and worst parts of Boston and we do a bunch of work for 3 days Wed-Fri. The dates I was assigned was December 5th-7th. I'm happy about that =]
SOTD
+44 - No It Isn't