stranger Posted May 6, 2011 Author Share Posted May 6, 2011 lower back/deads dead lift 135x8 warm up 225x5 275x5 315x5 365x3 415x1 335x5 the goal was speed and explosiveness but i went to high in weight, next week im stopping at 335 partial deads(few inches below knees) 335x3 405x3 455x1 db swings between legs kinda like a poor man kettelbell 60x10 80x8 100x6x2 70x10 felt a little tired today, long day at work but overall pretty solid. next week 335 deads and hopefully 475 partials!! Quote Link to comment Share on other sites More sharing options...
stranger Posted May 6, 2011 Author Share Posted May 6, 2011 shoulders/light chest/abs standing push press 135x5 185x5 i put 225 on but felt a odd pain in my leg so decided to stop there flat bench 135x10 185x5 225x3 205x5 seated db military press 60x6 65x5 770x5 80x3 barbell shrugs 135x10 225x10 315x10 405x10 315x20 side bends 60x8 60x10 60x12 leg raises 12x2 felt like shit , was relly disappointed that my knee hurt cause push press is my main waorkout this day Quote Link to comment Share on other sites More sharing options...
stranger Posted May 10, 2011 Author Share Posted May 10, 2011 chest/shoulders/tris flat bench 135x5 185x5 225x1 255x1x3 military bd's 60x5 70x5 80x5 70x8 db lat raises 30x10 40x12 db front raises 50x10x2 lat raises right into from raises 20x10 lat and 10 front tricep pull downs 200x10 180x12 pretty solid workout today. its the same routiene as Wayne and its been working for him so im going to try it for some time Quote Link to comment Share on other sites More sharing options...
stranger Posted May 10, 2011 Author Share Posted May 10, 2011 upper back and bi's incline let pull downs 90x10 135x10 180x6 90x20 lat pull downs (wide grip) 150x10 180x10 220x6 180x8 narrow grip 150x10x2 130x12 seated barbell curl (wanted to see if i could do it) 135x3 standing barbell curls 135x8 hammer db curls 55x10 60x10x2 preacher curl im not sure the weight of the bar , im guessing 15 lbs 105x4 leg raises 12x3 side bends 45x10x2 felt good today. hands feel like shit, cant wait to do grip tomorrow Quote Link to comment Share on other sites More sharing options...
stranger Posted May 11, 2011 Author Share Posted May 11, 2011 squat/dl/grip squat 135x6 185x5 225x5 245x5 275x2 225x6 going for speed, went relly deep on 275, felt good. dl 135x6 225x5 315x5 365x5 405x1 315x5 trying to get better form. ive pulled 485 with a hitch and sloppy for so im concentration mostly on my form and speed. grippers 2x3 warm up #3- about 4-5 closes righty and surprisingly got it 2-3 lefty! pretty happy with the lefty closes. i wanna get the mm0 cert soon pinched 2 35's for the time today so that felt relly good hubbed for max weight (deep dish york with added 5's and 2.5's not I.M. hub) 45 felt easy 52.5 55 tried 60 but it was glued to the ground so thats my new goal. afrter failing 60 i did some reps with the 45 and some high pulls grip felt great today, squats were deep and deads were looking better overall a good day. Quote Link to comment Share on other sites More sharing options...
stranger Posted May 13, 2011 Author Share Posted May 13, 2011 chest/shoulders/tri's flat bench going for speed 135x5 185x2 215x5 185x10 incline bench 135x5 185x5x2 165x8 135x12 lat raises 35x10x2 front raises 35x10x2 lat raises into front raises 30x10 (10 for front and lat) dips bwx12 bw+45x10 bw+45x8 bwx15 felt pretty solid today, dark rage was kicking in hard towards the end! Quote Link to comment Share on other sites More sharing options...
stranger Posted May 17, 2011 Author Share Posted May 17, 2011 flat bench 135x5 185x3 225x1 255x1x3 seated military press 135x5 155x5 185x2 175x4 135x10 lat raises 40x10x2 front raises 40x10 50x10 shoulder press into lat raises into fron raises 30x10 shoulder 30x10 lat raises 30x3 fronts had to go to 25's for last 7 reps dumbbell behind the head tricep press 80x10 100x8 100x8 80x10 Quote Link to comment Share on other sites More sharing options...
stranger Posted May 18, 2011 Author Share Posted May 18, 2011 upper back/bi's seated pull downs wide grip 150x10 200x8x3 narrow grip 200x8 150x10x2 barbell curls/cheat curls 135x5 155x8 135x10 dumbbell hammer curls 60x10x2 80x6x2 dumbbell conventinal curls 50x10 shruggs 135x20 225x20 315x20 225x20 Quote Link to comment Share on other sites More sharing options...
stranger Posted May 18, 2011 Author Share Posted May 18, 2011 quick leg workout today squats (deeep) 135x8 225x5 275x3 300x2 245x5 leg press 360x8x2 450x8 standing calf raises 310x12 410x12 510x12x2 squats felt really good today, im happy Quote Link to comment Share on other sites More sharing options...
stranger Posted May 19, 2011 Author Share Posted May 19, 2011 flat bench 135x6 185x5 245x1 (pause at chest) 215x5 185x5 incline bench 135x6 185x5 205x3 165x8 lat raises 30x8x2 front raises 30x8 25x8 dips bwx10x3 took it a little easy today so that im fresh for saturday Quote Link to comment Share on other sites More sharing options...
stranger Posted May 24, 2011 Author Share Posted May 24, 2011 flat bench 135x5 185x5 225x1 255x1x3 225x2 (pause at chest) seated military press 135x5 185x3 165x5x2 135x10 lat raises 40x10x2 front raises 40x10x2 lat raises into front raises 40x10 40x3 35x8 seated dumbbell tricep press thing 80x12x2 hanging leg raises 12 been stuck on 255 for somew time now, if i dont get the double next week im switching up my routein and focusing more one push press, deadlift and squats Quote Link to comment Share on other sites More sharing options...
stranger Posted May 25, 2011 Author Share Posted May 25, 2011 pull ups with a little kip 5x2 chin ups 5x2 seated row 150x10 200x10 225x10 250x8 200x10 seated narrow grip pulldowns 150x10x2 200x4 then right into 150x6 barbbell curls 135x5 185x0 135x5 dumbbell preacher curl 60x6 hammer dumbbel curls 60x8 75x6 dumbbell curl 65x8 40x10 shruggs 225x12 315x10 405x10 405x3 hands felt like shit so i had to stop 225x20 Quote Link to comment Share on other sites More sharing options...
stranger Posted June 1, 2011 Author Share Posted June 1, 2011 (edited) flat bench 135x5 185x2 225x2 255x1 missed the double 265x0 got really close, i think i would have gotten it if i didnt fail on the double with 255 255x1x3 225x2 pause at chest incline dumbells 65x5 75x5x2 declin bench 135x5 225x5 245x3x3 narrow grip decline 185x10x2 these next workout were back to back to back seated fly machine i didnt look at the weight but prolly 120-140x10 100x10 decline crunches 20x3 dips 10x3 i almost forgot grip i did a few doubles and over crushes with the #3 and also closed it once or twice with a really wide set. grip felt good today Edited June 1, 2011 by stranger Quote Link to comment Share on other sites More sharing options...
stranger Posted June 2, 2011 Author Share Posted June 2, 2011 seated calbe rows 150x10 200x10x5 over under grip pullups 5x4 buddy curls 1 up to 5 then back down to 1 135 buddy curls- you and a friend go back and fourth curling starting at 1 rep then 2 up till whatever you are shooting for then back down to 1 for example 135x1 135x2 135x3 135x4 135x5 135x4 135x3 135x2 135x1 with lighter weights we usually shoot for 10 rep top set db curls 65x5x3 40x10 inclin iso poulldowns 90x20x2 Quote Link to comment Share on other sites More sharing options...
stranger Posted June 5, 2011 Author Share Posted June 5, 2011 friday 6/3 grip- did some closes with the #3 righty and lefty then no-set a bbsm righty, felt pretty good about that. bending- 60d nail 6x1/4 g5 6x1/4 g8 messed around with a 45 hub squats 135x5 185x5 225x5 275x3x2 135x15 Quote Link to comment Share on other sites More sharing options...
stranger Posted March 18, 2013 Author Share Posted March 18, 2013 Going to start using this again! Flat Bench warm ups followed by 155x6 185x2 205x10 225x10 with sling shot incline 135x5 185x3 225x0 got stuck or too cocky 185x6x2 narrow grip flat 205x7x3 seated fly machine dont remember weights and dont care lol dumbbell skull crushers 30x10 40x10 50x10 30x15 good day, wish i would have gotten more with 205 on flat but overall solid day Quote Link to comment Share on other sites More sharing options...
stranger Posted March 18, 2013 Author Share Posted March 18, 2013 here is a link to me doing curls.... with 45 lb hubs Quote Link to comment Share on other sites More sharing options...
stranger Posted March 19, 2013 Author Share Posted March 19, 2013 Deadlift 135x6 185x3 225x2 275x 315x1 365x2x5 315x6 Squat 135x5 185x5 225x3x3 225x5 135x20 calf raises whateverx12 lol Quote Link to comment Share on other sites More sharing options...
stranger Posted March 21, 2013 Author Share Posted March 21, 2013 Shoulder day seated military 135x3 155x3 185x3 push press 185x1 225x1 245x0 245x1 225x3x3 185x8 155x6 (strict) 135x8 (strict) Barbell shrugs 135x10 225x12 315x12 405x12 495x12 585x12 315x15 ( no straps DOH) Squat 135x20 Good day. Gotta remember to put my hand in the right spot for push press. Also, going to try and squat at the end of every day. Quote Link to comment Share on other sites More sharing options...
stranger Posted March 22, 2013 Author Share Posted March 22, 2013 Friday= Broday seated pull downs with wide and narrow grip T bar rows up to 3 plates Barbell curls 95x10 115x8 95x10 squat 135x25 Pinch 2 25's for time then farmers walked 2 sets for a little 2 35's x1 each hand Back and Bi's were swole Bro! lol Quote Link to comment Share on other sites More sharing options...
stranger Posted March 25, 2013 Author Share Posted March 25, 2013 Monday Chest and Tri's Flat bench warm up to 185 185x3 205x2 225x1 245x1 265x2x3 (the first and third set i had a little help with the second rep) 300x2x2 with slingshot and little help on second reps floor press 185x5 225x3 245x2 255x2 255x1x3 incline press 135x5 185x5x3 185x4 135x15 narrow grip dumbbell skull crushers 35x10 50x10 40x15 Grip hub 60 lefty pinch 2 35's pinch 5 10's played with some grippers then repped out with coc#2 10 righty and 7 lefty Bench was ok but grip was awesome today. Overall a good day Quote Link to comment Share on other sites More sharing options...
stranger Posted March 26, 2013 Author Share Posted March 26, 2013 deadlift 135x5 185x5 225x3 275x1 315x1 365x1 405x1x3 350x4 (while standing on 3 pads) 315x5 DO on 3 pads Box Squat 135x5 185x3 225x10 135x20 Hamstring curls and Calf raises 3 sets each. Gotta work on more volume with deads..... Quote Link to comment Share on other sites More sharing options...
stranger Posted March 28, 2013 Author Share Posted March 28, 2013 Shoulder day but my wrist felt like shit so i took it easy standing strict press 135x5 155x3 push press 185x3 225x2 seated shoulder press machine neutral grip 100x10x4 lat raises 30x10x3 front barbell raises 45x10 65x10 80x8 45x15 squat 135x5 185x20 rep PR 135x20 squat everyday like a boss!! Quote Link to comment Share on other sites More sharing options...
stranger Posted March 29, 2013 Author Share Posted March 29, 2013 Bro Day! Seated Narrow lat pulldowns 100x10 130x10 150x8 200x8 170x10 150x10 T Bar rows 45x10 90x10 135x10 160x8 115x10 Seated Narrow cable rows 160x12 180x12 200x12 120x15 DB shrugs 100x12 120x12 140x12 160x12 100x20 Hammer curls 80x3 55x6x3 Front Squat 135x14 155x9 The eventual goal with front squats is 185x20 but i'm not sure do to the weight being on my chest so maybe 225x10 Quote Link to comment Share on other sites More sharing options...
stranger Posted April 1, 2013 Author Share Posted April 1, 2013 Monday 1 week out from max day! Flat Bench 135x10 155x5 185x2 205x1 225x6 250x7 (with slingshot) 285x2 (with slingshot) Narrow grip 225x4x3 185x10 Incline DB's 65x5 80x3 100x0 80x7x3 65x10 dips BWx10x5 The goal is 285 next monday, its going to be close! 1 Quote Link to comment Share on other sites More sharing options...
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