bigDman Posted May 23, 2006 Author Share Posted May 23, 2006 Saturday I deadlifted It didnt go well so i decided to stop doing the coan deadlift routine. Its to much ontop of sports. If i wear to do it itd be after high school sports Today i benched I felt really good Bench 135x5 185x5 195x3 205x2 205x2 PR i hate not being able to use chalk at school. My hands slipped outwards so i couldnt get a 3rd rep on the first 205 attempt CloseGrip 165x6 PR 165x5 165x3 Underhand Lat pull down 160x5 175x5 190x5 PR Shoulder Rises 35x6(horrible form) 30x10 Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted May 25, 2006 Author Share Posted May 25, 2006 thanks on tuesday i worked on my agility Acceleration (Forward) (1 set, 6 reps) Exercise - Forward Broad jump with forward lean and acceleration. The jump should be about 1-3 yards and the run about 10 yards. Acceleration (Lateral) (1 set, 6 reps each side) Deceleration (Forward) ( 2 sets, 6 reps each leg) Exercise - 5 yard forward run to stick in the proper deceleration position followed by backpeddle to stick Deceleration (Lateral Shuffle with stick) ( 2 sets, 6 reps ) Exercise - Shuffle between 5 yards Deceleration (Lateral side run with stick) ( 2 sets, 6 reps ) Exercise - Lateral side run between 5 yards then today i squated Box Squat 135x5 225x3 275x3 295x1 295x2 PR second rep sucked Good Morning 155x8 for 3 sets PR i need to work on the bottom of my squat... Quote Link to comment Share on other sites More sharing options...
bigDman Posted May 30, 2006 Author Share Posted May 30, 2006 i went on a bike ride sunday... 35 miles avarage speed between 15-17 mph Then today i benched Bench 135x5 185x3 195x4 PR Close grip 155x8 165x5 PR 165x4 i could have gotten 165x6 but i toched to high and my wrist bent back Underhandlat pulldown 190x6 PR 175x6 175x6 Good strong workout... hit some nice PR's Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted May 30, 2006 Author Share Posted May 30, 2006 Wrist roller 6 sets(3 overhand 3 underhand) touch and go- 35lb *super set* Standing BB wrist curls 65x10 65x10 75x10 Standing Reverse wrist curls 45x10 65x10 65x10 BTB wrist curls 90x8 90x10 90x8 *end super set* Plate wrist curls (3) 5's x12 for 3 sets First forearm workout in a while so the wieghts are low. I had to find how much wieght i could do... Next workout all the wieghts will go up. Typing this has been the hardest thing ever because of the huge pump. Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 5, 2006 Author Share Posted June 5, 2006 wow its been a while... somewere during the week i squated dont rember at all waht i did then ive been very busy and havnt gottent o workout till today were i did Floor Press 45x10 135x5 185x2 205x2 PR Nice I really like these Key Press 60x6 70x5 PR 70x3 70x4 Felt very light today Chest supported rows 135x6 135x6 155x8 First time doing these Bradfordpress 85x8 105x6 PR 85x6 I love this exersize Band Pull Aparts #2 band x20 I might have a vid coming later today Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 5, 2006 Author Share Posted June 5, 2006 here goes a vid http://media.putfile.com/ME-UPPER-6-5-06 Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 6, 2006 Author Share Posted June 6, 2006 Box Squats 135x5 225x3 295x1 275x5 275x5 PR i could have done 295 for more reps but i became to relaxed on the bench Power Clean 135x3 155x3 165x3 155x3 135x3 Power cleans went well. I need to work on getting ym elbowqs up at teh end of the rep Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 10, 2006 Author Share Posted June 10, 2006 bigDman DE upper 6-9-06 Speed bench 135x3 for 4 sets 145x3 for 5 sets PR slowd down a little when i upped the wieght but not much. I had to put wrist wraps on cause my right wrist started to act up illegal wide grip bench 145x10 PR 145x10 145x9 Pull ups bw+35x6 PR bw+35x3 bw+25x6 Bicep curls 85x6 for 2 sets PR cheated on the last 2 reps of the last set :p Very good day all new pr's overall: A heres a vid http://media.putfile.com/DE-upper-6-9 Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 12, 2006 Author Share Posted June 12, 2006 DE LOWER Speed box squat 12sets of 2 at 155 really concentrated on form... I finally think i got my box squat form down to were i can do it without thinking about it to much Clean Pull 155x6 225x6 245x6 PR Short intese workout. Was okay. I wish i had more time to do a litte longer workout Overall: C Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 17, 2006 Author Share Posted June 17, 2006 wed i deadlifted dont really rember how that went today i benched Speed Bench 135x3 for 5 sets 145x3 for 5 sets Felt very light like i was pressing just the bar. I fixed my form. worked on using good leg drive and gripping the bar hard. It helped alot Wide grip 155x10 for 3 sets PR Close Grip 165x6 175x6 175x6 PR Bent rows 165x6 165x6 165x8 PR Iron crosse kettleball hold 20 lbs kettles for 30 seconds Band Pull aparts #2 bandx20 Great workout. I got everything Done. ALl teh wieght felt light. THis is how i would like every workout to go Overall: A+ Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 18, 2006 Author Share Posted June 18, 2006 Speed dead 12x1 @ 295 Shrugs 3x10 @ 295 One legged squats 65x10 tweaked my left hammie so i stoped. then today i was active alot and it feels better now but its kinda sore so im fine and will be 100% for next leg day OVerall: C Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 21, 2006 Author Share Posted June 21, 2006 Floor Press with Pause at the bottom 45x10 135x5 185x5 185x5 185x5 PR Felt very light Wide grip 160x10 PR 160x9 160x7 these went good Close Grip 175x5 175x5 175x3 i lost postion in the third set Bent rows 3 sets of 8 reps at 165 PR Push Press 135x2 PR 115x5 115x6 115x6 My shoulder strength sucks so bad, and it doesnt help i dont like overhead pressing Iron crosse kettleball hold 20 lbs kettles for 35 seconds PR Band Pull aparts #2 bandx20 Great workout. Overall: A Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted June 21, 2006 Share Posted June 21, 2006 Floor Press with Pause at the bottom 45x10 135x5 185x5 185x5 185x5 PR Felt very light Wide grip 160x10 PR 160x9 160x7 these went good Close Grip 175x5 175x5 175x3 i lost postion in the third set Bent rows 3 sets of 8 reps at 165 PR Push Press 135x2 PR 115x5 115x6 115x6 My shoulder strength sucks so bad, and it doesnt help i dont like overhead pressing Iron crosse kettleball hold 20 lbs kettles for 35 seconds PR Band Pull aparts #2 bandx20 Great workout. Overall: A Nice with the iron cross hold-outs! Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 21, 2006 Author Share Posted June 21, 2006 yea man there a killer Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 21, 2006 Author Share Posted June 21, 2006 Deadlift 45x10 135x5 225x3 Suit On 295x1 suit off 365x1 belt on395x2 PR for some reason i pull better raw. O well... i guess i just need more practice in teh suit SLDL 295x6 295x8 295x8 295x8 PR shrugs 225x10 for 3 sets underhand lat pulldown 160x8 for 3 sets PR finally a good leg workout Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted June 28, 2006 Author Share Posted June 28, 2006 Update on whats been going on of late. i have been at lacrosse camp since friday. That went good but i am extremly sore and tired so i will be taking a couple of days to get back in the swing of things. I also have bad news http://www.wabdl.org/schedule_of_meets.htm The meet i was going to go to got canncled. I am currently looking for another in my area that i can go to Quote Link to comment Share on other sites More sharing options...
bigDman Posted July 3, 2006 Author Share Posted July 3, 2006 im back in the gym... feels great Snatch grip deadlift 45x10 135x5 225x5 295x3 295x1 295x3 really worked on my form making sure it was good. Ive done these before with more wieght but my form sucked so i backed off and made sure i had good form Seated Good mornings 45x10 135x10 135x12 first time doing these. they felt good Kneeling squats 135x10 205x10 205x10 again first time doing these Lunges onto a 6" step 35 lbs dumbells in each hand 10 reps each leg for 2 sets the wieghts will go up next week. Right now im just trying to strengthen my p chain and abductors to help improve my agility. I went to do abs after this but i didnt. I hate abs with a passion and have no motivation at all to do them. They suck so much. anyways the workout went good and i cant wait to lift agian tommrow Overall: B Quote Link to comment Share on other sites More sharing options...
bigDman Posted July 6, 2006 Author Share Posted July 6, 2006 Floor Press 45x10 115x5 135x3 185x1 205x3 PR felt good i paused for about 2 seconds at the bottom of the rep Close grip bench 175x8 175x7 175x6 PR Underhand lat pulldown 160x8 for 3 sets PR A) Barbell Cuban Press (also known as the muscle snatch): Sets: 3 Reps: 8 Tempo: 4020 weight: 45 lbs Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids. B) L-Lateral Raise Sets: 1 Reps: 10 Tempo: 3020 Wieght: 15 Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1. C1) Side Lying Dumbbell Abduction to 45° Sets: 2 Reps: 10 Tempo: 3022 Weight: 15 Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm. C2) Dumbell External Rotation Sets: 2 Reps: 10-12 Tempo: 3022 Wieght 15 Note: Without resting, return to C1 and repeat superset with the other arm. i might go lighter next week with the roator cuff work Quote Link to comment Share on other sites More sharing options...
bigDman Posted July 8, 2006 Author Share Posted July 8, 2006 Speed box squats 45x5 135x3 185x2 for 8 sets... these felt very slow Barbell Jump lunges 45x3 each foot foor 6 sets these were expolsive Walking Lunges 135x20 for 3 sets PR These felt great Then i did some ab exersize... not alot but more then the regular Overall: B Quote Link to comment Share on other sites More sharing options...
bigDman Posted July 10, 2006 Author Share Posted July 10, 2006 Floor Press 45x10 115x5 135x3 185x1 205x3 205x5 PR felt good i paused for about 2 seconds at the bottom of each rep Close grip bench 185x5 PR 185x4 185x2 last set it slipped out of my hand bent row 165x8 for 3 sets PR i think A) Barbell Cuban Press (also known as the muscle snatch): Sets: 3 Reps: 10 Tempo: 4020 weight: 45 lbs Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids. B) L-Lateral Raise Sets: 1 Reps: 10 Tempo: 3020 Wieght: 10 Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1. C1) Side Lying Dumbbell Abduction to 45° Sets: 2 Reps: 10 Tempo: 3022 Weight: 10 Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm. C2) Dumbell External Rotation Sets: 2 Reps: 12 Tempo: 3022 Wieght 10 Note: Without resting, return to C1 and repeat superset with the other arm. workout went good Overall: A Quote Link to comment Share on other sites More sharing options...
bigDman Posted July 11, 2006 Author Share Posted July 11, 2006 Snatch grip deadlift 95x10 135x5 225x5 305x1 305x1 PR Kneeling squats 225x10 225x10 225x10 PR Seated Good mornings 155x10 155x10 PR Lunges onto a 6" step 45 lbs dumbells in each hand 10 reps each leg for 2 sets PR felt like crap but made some good pr's so the workout was okay Overall: B Quote Link to comment Share on other sites More sharing options...
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