unkoMAN Posted July 31, 2007 Posted July 31, 2007 Hey all, my name is Preston, im 18, 180lbs and i live in east texas but i moved to georgia with my big brother to work on a 4000+ acre ranch for the summer, ive been working out in the yard untill 3 weeks ago when i retore some shoulder ligaments...but im back at it again, started today...easy of course as my shoulder is still giving me a little trouble but its all good!! i usually write down my workout in a notebook but i figured this would be better, as YOU could give me all the advice i could use(PLEASE) my equipment consists of a barbel(wrapped in 2 inch pvc), crappy bench, 130 lbs in plates, a couple sandbags, 2 kegs and a homemade dips station and pullup bar(2 &1/2 inch steel), 35 lb blob, #s 1 &2 CoC, and a hammer strength gripper machine that works crushing grip... oh, and i will have a tractor tire soon...not sure how big it is but the dude said it's huge so ill just have to wait and find out. so i can close the #2 about 3 times w/ both hands, lift the 35lb blob for about 5 seconds. The day before i retore my ligaments i tore 36 cards all the way through...the last time i tested the following was about 4 months ago: bench 205x1, deadlift 335x1, squat 230x5 while im still a teenager...which leaves me a little over a year and a half, i'd like to close the #3, rip a full deck of cards, pinch 2 45's, bench 300, squat 500 deadlift at least 500, and basically be freaking jacked up without any juice!!! as of now its usually Mondays: chest/back (pushing/pulling); Tuesdays: abs/lower back(the entire core) and neck; Wednesdays: legs ; Thursdays: grip ; Fridays: pressing/pulling (millitary presses vs pullups) ; Saturdays: swimming or whatever ; and Sundays I take off. today: two warmup sets of bodyweight dips and widegrip pullups x 5 reps back to back with 60 sec rest inbetween then i added 25 lbs and performed another 3 sets in the same fashion; next was the bench: 95 x 10, 135 x 3 sets of 10( and right after each set with the bench, I took the bar off and performed 10 rows). then 2 sets of pushups with two tens on my back: perform 10, take a ten off x5 take the ten off x 5( didnt do that good withe the second set) when i get back to Texas(Sept 1st) i will expect to easily bench 225 and close the #2 x 6, and rip at least 45 cards...I'm curious to see my squat and deadlift since it has been a good month or two since ive gonne heavy on those (only got 175 lbs total with the bar) any help and advice, criticizm, or humilliation is welcome and requested =) so I've got 1 solid month to progress Thanx, Preston Quote
unkoMAN Posted July 31, 2007 Author Posted July 31, 2007 today was pretty simple: ab wheel rollouts...not from the knees, these were from my toes to full extension: 2x5 with 2 minutes between 3x3 with 1 minute between about 3 minutes later did 1 more rep just to round the reps up to 20 and it was REALLY hard!!! my core workouts usually have less rollouts but with a bunch more exersizes done in circuit fashion but since this is my first week back into it I figured I'd just take it easy... Preston Quote
unkoMAN Posted August 1, 2007 Author Posted August 1, 2007 nothing today...got off work late plus it rained...plus im REALLY sore from monday...i planned on legs today but ill do legs and grip tomorrow Preston Quote
unkoMAN Posted August 3, 2007 Author Posted August 3, 2007 box squats: 95x5 135x5 155x5 175x5 175x10 + 10 more regular squats regular back squats: 3 sets of: 175x20 (the 10th reps were hard enough for eack set!!!! i was really BREATHING after each of the 20s) good mornings: 3sets of 95x15 man dem 20 rep squats really murdered me like you don't even know!!! it was like torture man its been a long time since ive done the 20s...much less...ive never used anywhere near 175 lbs for them before. its pretty kool how you can always do more than you think also, earlier today, i attempted to rip a full deck of cards and ripped about a good half inch into it but couldn't go any farther Preston Quote
unkoMAN Posted August 3, 2007 Author Posted August 3, 2007 nothing today im freakishly sore and tired from everything so far this week...dang im out of shape Quote
Autolupus Posted August 3, 2007 Posted August 3, 2007 today was pretty simple: ab wheel rollouts...not from the knees, these were from my toes to full extension:2x5 with 2 minutes between 3x3 with 1 minute between about 3 minutes later did 1 more rep just to round the reps up to 20 and it was REALLY hard!!! my core workouts usually have less rollouts but with a bunch more exersizes done in circuit fashion but since this is my first week back into it I figured I'd just take it easy... Preston Nice work on those roll-outs! Quote Mike Mackenzie. Luceo non uro.
unkoMAN Posted August 4, 2007 Author Posted August 4, 2007 today was pretty simple: ab wheel rollouts...not from the knees, these were from my toes to full extension:2x5 with 2 minutes between 3x3 with 1 minute between about 3 minutes later did 1 more rep just to round the reps up to 20 and it was REALLY hard!!! my core workouts usually have less rollouts but with a bunch more exersizes done in circuit fashion but since this is my first week back into it I figured I'd just take it easy... Preston Nice work on those roll-outs! thanx man it took me a good 5 months of blood sweat & tears before i could finally do my first one, but it's worth it...i saw a video on ross enamaits sight of him doing the rollouts from the toes just repping them out at the speed of a normal gym rat doing situps and it was pretty sweet, im just saying!!! ya my max is about 8 Quote
unkoMAN Posted August 7, 2007 Author Posted August 7, 2007 went swimming on saturday, and paintballing on sunday and today: warmup bench: 95x5 135x5 Bench presses with a 110 lb keg: x3 x5 x7 x7 (these were freakishly hard even though it was only 110 lbs) Barbel Bench Presses: 165x5 175x5 175x3 Millitary keg presses:(110 lbs) x1 (actually couldnt even complete it!!) x3 x4 Barbel push press: 135x2 135x2 dips: bw + 35x5 bw + 35x5 millitary press: 115x5 115x5 floor press: 155x1 135x5 135x7 135x6 about an hour later i attempted some handstand pushups and only got 3...my highest is 8 and that was on a good day Quote
unkoMAN Posted August 8, 2007 Author Posted August 8, 2007 back squats: 175x20 175x20 mixed grip deadlifts off a platform: 150x10 rest 10 secs x10 more 150x10 rest 10...10 more reps 35 lb blob x 5-10 secs each hand then one arm deads 110 x5 110 lb keg shoulder x 2 each side then clean & press into zercher hold and 2 squats that last circut done twice(it really knocked the breath clean out of me!!) messed around with the blob and thick barbell for about 10 minutes afterward that took me an hour to do and my lower back is the worst right now...ive got to get my deadlift back up!!! Quote
unkoMAN Posted August 9, 2007 Author Posted August 9, 2007 ab rollouts back to back with hanging straight leg raises: 4 sets of 4 1 set of 4 extended arm pushups with and a couple sloppy L hangs full contact twists: with lbs on the end of the bar: 35x5 45x5 45x8 45x8 45x10 back to back with: dragonflags x5 grippers #2x2 (RH and almost LH) #2x almost 2 with both hands #2x1 grip machine 45x3 x 4 sets supersetted with eagle claw claw loop pullups: pinky/middle x 3 pullups ring/pointer x 3 pullups fooled around with HG 250 for 2 and 3 reps during the middle couldnt even close the #1 when i was finnished next time im gonna write down everything so ill remember better!!! Quote
unkoMAN Posted August 15, 2007 Author Posted August 15, 2007 been busy and im headed for texas this thursday night so anyways i attempted ripping started deck and wore it down to 42 cards all the way through then tried a cheap dollar general brand and wore it down to 45 cards...took about 20 minutes for both #2x1 RH and a hair away on left several attempts at filed HG250 and im ready to be back home!! only got about a dozen more cards to go and ill be able to rip a FULL DECK BABY!!! ill get more serious this monday when im back home in the lone star state so peace out Quote
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