StalwartSentinel Posted October 13, 2006 Author Share Posted October 13, 2006 12 OCT 06 Chest/Gripping day today. Close Grip Bench Press (Straight Barbell) 1 sets of 5 reps @ 270 pounds. 4 sets of 5 reps @ 280 pounds. **Free weight, no spotter, 2.5 minute rest in between each set.** 2.5 HOURS, ONE MEAL AND SOME AMINOS LATER… Flat Barbell Bench Press Lockouts (Straight Barbell) 6 sets of 3 reps @ 405 pounds. **Elbows at 90* to full lockout. Free weight, no spotter, 2.5 minute rest in between each set.** ------------------------------------------------------------------------------------------------------------------------- COC #3 3 sets of 1 reps @ LS to fully closed. **2006. Whoa, all of my knuckles cracked on the first close. Held shut for 5 seconds. Rest was 2 minutes between sets.** BBE 3 sets of 1 reps @ MMS to fully closed. **Rest was 2 minutes between sets.** COC #4 3 sets of 1 reps @ MMS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 inch for a two count. Rest was 2 minutes between sets.** COC #3 5 sets of 5 reps @ CCS width to fully closed. **2006. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 18, 2006 Author Share Posted October 18, 2006 17 OCT 06 Gripping day today. COC #2 2 sets of 3 reps @ LS to fully closed. **2006. Rest was 1 minute between sets.** COC #3 2 sets of 3 reps @ CCS width to fully closed. **2006. Rest was 1 minute between sets.** COC #4 10 sets of 1 reps @ MMS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 inch for a single count. Set #3 and #4 was less than 1/4 inch. Rest was 1.5 minutes between sets.** Ivanko Super Gripper 5 sets of 5 reps @ 11/12/5 (401 pounds). **Crushed to 1/2 inch then assisted to 1/8 inch. This was performed with pivot down. Rest was 2.5 minutes between sets.** 12 Pound Sledge (Raise To Front) 5 sets of 5 reps @ End of Handle. **Rest was 2 minutes between sets** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 23, 2006 Author Share Posted October 23, 2006 21 OCT 06 Chest day today. HAMMER STRENGTH Bench Press 1 sets of 3 reps @ 327 pounds. 5 sets of 3 reps @ 347 pounds. 2 sets of 3 reps @ 327 pounds. **2 minute rest in between each set.** Pec Deck (Wide Grip) 5 sets of 8 reps @ 312.5 pounds. **2 minute rest in between each set.** Flat Barbell Bench Press Lockouts (Straight Barbell) 5 sets of 3 reps @ 405 pounds. **Elbows at 90* to full lockout. Free weight, no spotter, 2 minute rest in between each set.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 23, 2006 Share Posted October 23, 2006 Hey Mat, do you ever do benchpress with dumbells? No matter of your answer, I have a question: many people in the gym tell others to only lower the dumbells till the elbows are at 90 degrees, but I figure one lowers the arms a bit more doing regular benchpress. Wouldn't that be like doing a "lockout" then? Should one lower those dumbells lower? Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 24, 2006 Author Share Posted October 24, 2006 Hey Mat, do you ever do benchpress with dumbells? No matter of your answer, I have a question: many people in the gym tell others to only lower the dumbells till the elbows are at 90 degrees, but I figure one lowers the arms a bit more doing regular benchpress. Wouldn't that be like doing a "lockout" then? Should one lower those dumbells lower? I have done dumbell presses in the past and I like them but without a spotter 125-150 pound dumbells are a bit of a chore to control. I always lowered the dumbell down until it touches my armpit - so fairly deep, with my elbows at a 45 degree angle to my body. Not elbows straight out. I am more of a Triceps presser than a Pec presser. 22 OCT 06 Cardio day today. Cardio Stair Climbing 10 min. Gazelle Freestyle 20 min. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 24, 2006 Share Posted October 24, 2006 I see, thanks for your answer! I'll continue using dumbells as I'm quite far from 125, hehe. Cardio day? I have those too, but I don't post the cardio I do, it's not manly enough for this board! :P Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 25, 2006 Author Share Posted October 25, 2006 I see, thanks for your answer! I'll continue using dumbells as I'm quite far from 125, hehe.Cardio day? I have those too, but I don't post the cardio I do, it's not manly enough for this board! :P Gotta post it all and be accountable to others and be forced to progress... Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 27, 2006 Author Share Posted October 27, 2006 26 OCT 06 Gripping day today. COC #2 2 sets of 3 reps @ LS to fully closed. **Rest was 1 minute between sets.** COC #3 2 sets of 3 reps @ CCS width to fully closed. **2006. Rest was 1 minute between sets.** BBE 2 sets of 2+1 reps @ MMS to fully closed. **Two reps completely closed and one rep crushed to 1/32 and assisted in. Rest was 1 minute between sets.** COC #4 5 sets of 1 reps @ MMS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 inch for a three count. The 2nd and 3rd set were under a 1/4 inch, but I’m not counting them. VERY, VERY, VERY close to being able to hold this sucker shut! Rest was 1.5 minutes between sets.** Ivanko Super Gripper 5 sets of 5 reps @ 11/12/5 (401 pounds). **Crushed to 1/2 inch then assisted to 1/8 inch. This was performed with pivot down. Rest was 2.5 minutes between sets.** COC #2 5 sets of 10 reps @ MMS to fully closed. **Just to get the blood flowing. Rest was 2.5 minute between sets.** Quote Link to comment Share on other sites More sharing options...
Alawadhi Posted October 27, 2006 Share Posted October 27, 2006 COC #22 sets of 3 reps @ LS to fully closed. **Rest was 1 minute between sets.** A silly question, what does LS stands for? thanks. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 27, 2006 Share Posted October 27, 2006 Little set? Low set? Lame set? :P Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 28, 2006 Author Share Posted October 28, 2006 COC #2 2 sets of 3 reps @ LS to fully closed. **Rest was 1 minute between sets.** A silly question, what does LS stands for? thanks. Little set? Low set? Lame set? :P It stands for "lifesnotfair set". Performed in a pink tutu and a beautiful ribbon in my hair. No, LS means light set - just enough to get my pinkie on. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 28, 2006 Share Posted October 28, 2006 LOL, didn't think about that. Cool! :P Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 29, 2006 Author Share Posted October 29, 2006 28 OCT 06 Chest day today. HAMMER STRENGTH Incline Bench Press 1 sets of 3 reps @ 277 pounds. 1 sets of 3 reps @ 297 pounds. 5 sets of 3 reps @ 307 pounds. **2 minute rest in between each set.** HAMMER STRENGTH Decline Bench Press 1 sets of 5 reps @ 346 pounds. 5 sets of 5 reps @ 366 pounds. **2.5 minute rest in between each set.** Standing Cable Cross-Overs 1 sets of 5 reps @ 120 pounds each hand. 5 sets of 5 reps @ 140 pounds each hand. **2.5 minute rest in between each set.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 29, 2006 Share Posted October 29, 2006 Cross-overs? wtf? :P I thought you trained for strength :P Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 29, 2006 Author Share Posted October 29, 2006 Cross-overs? wtf? :PI thought you trained for strength :P 5 reps. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted October 31, 2006 Author Share Posted October 31, 2006 30 OCT 06 Gripping day today. WARM-UP SETS COC #2 2 sets of 3 reps @ LS to fully closed. **Rest was 1 minute between sets.** COC #3 2 sets of 3 reps @ LS to fully closed. **2006. Rest was 1 minute between sets.** WORK SETS COC #4 5 sets of 1 reps @ MMS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 inch for a three count. Rest was 1.5 minutes between sets.** BBE 5 sets of 5 reps @ MMS to fully closed. **Two reps completely closed and three reps crushed to 1/16 and assisted in. Rest was 2.5 minutes between sets.** 12 Pound Sledge (Raise To Front And Rear) 5 sets of 5 reps @ End of Handle. 5 sets of 5 reps @ End of Handle. **Performed superset of: 5 left and 5 right, to the front. Then 5 left and 5 right, to the rear. Really time for a 16 pounder... Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 31, 2006 Share Posted October 31, 2006 STRONG levering!! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted November 2, 2006 Author Share Posted November 2, 2006 GOTTA GET MY BUTT IN GEAR. YOUNG WES IS CATCHING UP! 01 NOV 06 Biceps/Gripping day today. Dumbell Hammer Curl 1 sets of 5 reps @ 90 pounds. 5 sets of 5 reps @ 100 pounds. **Rest was 2.5 minutes between sets.** Dumbell Concentration Curl 5 sets of 5 reps @ 65 pounds. **Rest was 2.5 minutes between sets.** ------------------------------------------------------------------------------------------------------------------- COC #4 10 sets of 1 reps @ MMS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 inch for a three count. Set #3, #4, #5 and #6 were less than 1/4 inch on the initial crush. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted November 2, 2006 Share Posted November 2, 2006 Two questions, Sentinel: 1. When you do Hammer Curls, do you raise the dumbell up to your shoulder? That is how I do it, but I've heard of people who only raise it to parallel with the ground 2. In those four sets where you got it closer than 1/4", I assume it was just slightly closer... but how much? Say, 3/16"? Or 1/8"???? Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted November 2, 2006 Author Share Posted November 2, 2006 Two questions, Sentinel:1. When you do Hammer Curls, do you raise the dumbell up to your shoulder? That is how I do it, but I've heard of people who only raise it to parallel with the ground 2. In those four sets where you got it closer than 1/4", I assume it was just slightly closer... but how much? Say, 3/16"? Or 1/8"???? Almost touching my shoulder. Not allowed to say - too much controversy. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted November 2, 2006 Share Posted November 2, 2006 I bet you're closing it by now, and you just want to surprise us all Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted November 2, 2006 Author Share Posted November 2, 2006 I bet you're closing it by now, and you just want to surprise us all Not quite yet, but this board may read about me in IronMind someday... Quote Link to comment Share on other sites More sharing options...
Wes Posted November 2, 2006 Share Posted November 2, 2006 GOTTA GET MY BUTT IN GEAR. YOUNG WES IS CATCHING UP!01 NOV 06 Biceps/Gripping day today. Dumbell Hammer Curl 1 sets of 5 reps @ 90 pounds. 5 sets of 5 reps @ 100 pounds. **Rest was 2.5 minutes between sets.** Dumbell Concentration Curl 5 sets of 5 reps @ 65 pounds. **Rest was 2.5 minutes between sets.** ------------------------------------------------------------------------------------------------------------------- COC #4 10 sets of 1 reps @ MMS to 1/4 inch from fully closed. **Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 inch for a three count. Set #3, #4, #5 and #6 were less than 1/4 inch on the initial crush. Rest was 2 minutes between sets.** Hehe Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted November 4, 2006 Author Share Posted November 4, 2006 03 NOV 06 Back day today. Front Lat Pulldowns (Wide Overhand Grip) 1 sets of 5 reps @ 312 pounds. 1 sets of 5 reps @ 322 pounds. 1 sets of 5 reps @ 337 pounds. 5 sets of 5 reps @ 347 pounds. **Rest was 2.5 minutes between sets.** Front Lat Pulldowns (One Arm – Perpendicular Grip) 5 sets of 5 reps @ 205 pounds. **Equal to 410 pounds using both hands. Rest was 2.5 minutes between sets.** Barbell Shrugs 1 sets of 5 reps @ 225 pounds. 1 sets of 5 reps @ 275 pounds. 5 sets of 5 reps @ 315 pounds. **Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted November 5, 2006 Share Posted November 5, 2006 I'm always amazed by your back strength. What is your bodyweight, if I may ask? Quote Link to comment Share on other sites More sharing options...
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