carusom1 Posted December 6, 2009 Author Share Posted December 6, 2009 (edited) my dates are all messed up 120309 Lats Abs 120509 SS Z BB Press: W/U 195 x 4, 225 x 4, 240 x 4, 230 x 4, 220 x 4, 210 x 4 2.5" Rope Single Arm pull assorted sets and reps w/ manual resistance One Arm Axle Pin Press: W/U 110 x 6, 130 x 6, 3 x 6 x 125 Front Lateral Raise: 25 x 8, 35 x 8, 2 x 8 x 30 Edited December 6, 2009 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 9, 2009 Author Share Posted December 9, 2009 120809 Warm up w/ Z Squat up to 275 x 4 19" BB Deadlift: W/U 550 x 2, 600 x 2, 610 x 4, 675 x 4, 735 x 4, 675 x 4 alt grip PR, might be a rep PR wanted to test my grip out BB Shrug: 3 x 5 x 550 DO 3 x 5 x 550 alt grip DB Row: 4 x 5 x 180 no strap Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 10, 2009 Author Share Posted December 10, 2009 120909 SS BTN Push Jerk: 2 x 5 x 295, 2 x 5 x 320, 1 x 5 x 255 Overhead Box Squat: 185 x 5, 225 x 5, 250 x 4, 275 x 3 Overhead Pin Sqaut (~1/2 squat): 330 x 3, 350 x 3, 380 x 3, 330 x 3 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 12, 2009 Author Share Posted December 12, 2009 121009 One Arm Pull Down (strict): 130 Single Arm Face Pull: 80 DB Curl: 55 DB Wrist Curl: 55 121109 Back Squat: all wt + blue bands 415 x 3, 465 x 3, 505 x 3, 505 x 3, 555 x 2 rev. green band (~85 off bottom & ~0 at top) 585 x 3, 585 x 3, 605 x 3, 635 x 3 First time using a texas squat bar and mono-lift; very nice. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 13, 2009 Author Share Posted December 13, 2009 (edited) 121209 SS BTN BB Press (strict): 135 x 5, 155 x 5, 175 x 5, 195 x 5 @ 8, 215 x 5 @ 8, 235 x 3 @ 10, 3 x 5 x 200 @ 8-9 shouldn't have jumped to 235 but I'm still trying to figure out where to hold up at BTN Pull Down Single Arm Axle Pin Press: pin 2, just off shoulder all wt + ~90-95 in chain 45 x 3, 45 x 3, 55 x 3, 65 x 3, 55 x 3, 55 x 3 Edited December 13, 2009 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 15, 2009 Author Share Posted December 15, 2009 (edited) 121409 Deadlift: up to 600 x 2 Rev. Band (blues ~155 @ bottom / fairly close to 0 at top, maybe 15) singles 685, 735, 785, 805, 4 x 3 x 665 Sumo added belt and straps at 735 Edited December 15, 2009 by carusom1 Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted December 16, 2009 Share Posted December 16, 2009 121409 Deadlift: up to 600 x 2 Rev. Band (blues ~155 @ bottom / fairly close to 0 at top, maybe 15) singles 685, 735, 785, 805, 4 x 3 x 665 Sumo added belt and straps at 735 Nice deads! Did you have to use the 100lb plates to get that much weight on the bar? Did you do a different band setup? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 17, 2009 Author Share Posted December 17, 2009 121509 Lat work Curls Abs 121609 Muscle Snatch: triples 185, 195, 205, 215, 225 Snatch: 6 x 1 x 195 working on speed and form Overhead Pin Squat: triples 315, 365, 405, 425 PR on this set-up various stretching and overhead squats too much lat work, shoulders are toast Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 19, 2009 Author Share Posted December 19, 2009 (edited) 121809 Back Squat: W/U to 415 added briefs,box @ just below parallel, and blue & orange bands 325 x 3, 375 x 3, 415 x 3, 465 x 3, 505 x 2 reverse band (green bands ~85 off bottom and ~0 at top) 595 x 2, 645 x 2, 685 x 2, 745 x 2 (needed a little assistance on the 2nd rep) I don't know how much tension was on the reg. band set-up with the blues and orange but it was more than anything I've ever come close to doing before; the guys I was training with said it was probably 400+. I can tell I've lost a little weight b/c it took me about 30 sec to get the briefs on; need to put on some weight! Ab Pull Down: 2 x 10 Edited December 19, 2009 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 25, 2009 Author Share Posted December 25, 2009 121909 Shoulder Series 13" Log Incline Press (30 degrees): W/U then 330 x 5 @ 8, 335 x 5 @ 8, 340 x 5 @ 9 3 x 5 x 305 @ 8-8.5 Pull Down Machine: 3 x 10 x stack+some BTN Press (strict): 3 x 10 x 165 This was a little shorter than most of my training days but had to do some gym moving today. 122109 SS Sandbag Clean and Press: 180 x 3 280 x 10 x 0 I got this SOB close a few times and probably did have it locked out once but it was ugly. Close Grip Bench: 4 x 3 x 365 Circus DB Clean and Press: 160 x 1 R & L 180 x 1 R & L 180 x 3 R only 22 sec The Slator Circus DB isn't nearly as hard as the one we made using propane tanks; probably about 6 inches shorter. Managed to DL the 160 Circus DB, did some negatives with the inch and 180 Circus DB. 122309 Deadlift: W/U then 675 x 2 @ 8 725 x 1 @ 9.5 Belt and straps 2 x 2 x 615 @ 8 Stones: over yoke @ 57" W/U 230, 300 380 x 2 @ 7 380 x 5 @ 9 380 x 3 + lap @ 10 Stretch Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 25, 2009 Share Posted December 25, 2009 Let's see that propane tank dumbell? Rico Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 27, 2009 Author Share Posted December 27, 2009 The DB is over at Kelly's right now; I'll see when I can post a pic. 122609 SS Incline Log Press: 13", 37 degrees all wt + mega minis (~15-20 @ top) 240 x 3 @ 7, 290 x 3 @ 8, 310 x 3 @ 8, 330 x 3 @ 10, 310 x 3 @ 8, 2 x 3 x 300 @ 9, 290 x 3 @ 9 Pull Up: neutral narrow grip 30 reps 6 sets 90 sec rest BTN Press (strict): 2 x 8 x 175, 2 x 8 x 185 DB Conc. Curl: 3 x 10 x 45 Overhead Pin Squat: 7 ct @ top 3 x 1 x 315 Stretch Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 27, 2009 Share Posted December 27, 2009 Did you get the Dumbbell for Christmas? Here's a pic of the propane one. 3" diameter handle, about 30" long. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted December 27, 2009 Share Posted December 27, 2009 Nice work on the deadlift PR! Quote Link to comment Share on other sites More sharing options...
Magnus Posted December 27, 2009 Share Posted December 27, 2009 That's awesome. I'm gonna have to make myself one. Where did you pick up the tanks? Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 28, 2009 Share Posted December 28, 2009 Let's see that propane tank dumbell? Rico Oh cooool, do you have it filled? With anything like water or sand. Hopefully not propane? But I bet you could have a hell of a cook out if you did! Rico Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 28, 2009 Author Share Posted December 28, 2009 James- I used Dave's Slator DB. The filling portal is exactly the way we have ours. Kelly, thanks bro! Frank- These tanks were given to me. James was able to acquire some tanks using his resource skills as a trash collector. These are all viable options but the one I would recommend is to steal them from the neighbors BBQ, otherwise their kind of expensive. Parris- We had it filled up with sand to 140 but we'll hopefully get it back up heavier once we fix it up a little. Quote Link to comment Share on other sites More sharing options...
jwdeff Posted December 28, 2009 Share Posted December 28, 2009 That's awesome. I'm gonna have to make myself one. Where did you pick up the tanks? We were given a couple of them, and I got 4 more driving around during Fargo's "cleanup week". They have the old style valve that can't be refilled anymore so people were throwing them out. You could probably get them for free on craigslist or something. Oh cooool, do you have it filled? With anything like water or sand. Hopefully not propane? But I bet you could have a hell of a cook out if you did! Rico It had sand in it. We welded a bolt at the end to fill it up through and capped it with a 1" socket set screw. It needs to be reinforced somehow though, it got bent up on the first time out. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted December 28, 2009 Share Posted December 28, 2009 What were the weak points? Where the handle attached I bet, you should put the handle all the way throughand out the bottom then weld around it there also and grind off excess.but leave a nub to hold strength to it. Its all you need to do otherwise escelent idea. See what I'm saying. Its what they do with log handles. I would hope. Parris Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 2, 2010 Author Share Posted January 2, 2010 thanks parris, we'll give that a shot 123109 SS Speed BTN Press (strict): 6 x 2 x 170, 2 x 2 x 185, 225 x 2 45 sec rest between sets Pull Up (neutral): 3 x 10 / 2 x 8 w/ small blue band assistance Single Arm DB Press (strict): 115 x 5, 100 x 8, 85 x 12 Stretch After taking a few days off this week I felt great. I was pressed for time so this workout was completed in just over 30 min. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 3, 2010 Author Share Posted January 3, 2010 010210 14" Axle Deadlift: singles 485, 555, 600, 625, 650 alt grip 650 was close but not quite there to lockout triples 665, 625, 605, 595 w/straps pleased with this considering it was nearly a 100lb PR for alt grip Pause Back Squat: 315 x 4, 365 x 4, 375 x 4, 405 x 4, 3 x 4 x 455 Hamstrings started to cramp up on the last set so called it day there. PR but I haven't done pause squats in years.. Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 10, 2010 Author Share Posted January 10, 2010 011009 SS Log Press: 13" Viper up to 290 push jerk 250 x 5, 270 x 5, 300 x 5, 320 x 4, 280 x 5 260 x 5 Viper Stones: W/U 315 x 1 no tack 325 x 2 + lap tack 315 x 4, 315 x 3 tack 52.5" Reverse Hyper: 2 x 12 x 180, 2 x 12 x 270 Stretch tacky was uncooperative today Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 13, 2010 Author Share Posted January 13, 2010 011209 Deadlift: Sumo up to 435 x 2 Deficit up to 615 x 2 might be a PR Reverse Band (green band; ~100 off bottom, 0 @ top) 655 x 4 @ 8, 675 x 4 @ 8.5, 705 x 4 @ 10, 2 x 4 x 615 @ 8 This took way too long. I need to have something better formulated before I come in the gym and/or at least keep it to a reasonable amount of time. This is the third deadlift training session in row I went to a 10 or close to a 10; I have to learn to hold back a little bit. DB Row: 3 x 25 x 115 2.5 min rest Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 14, 2010 Author Share Posted January 14, 2010 (edited) 011310 SS BTN Push Press: all wt + chains (~80 at top) 135 x 10, 185 x 10, 235 x 10, 225 x 10 Pull Up (wide): all with band assistance 17 w/ green, 15 w/ green, 18 w/ blue Medium Close Grip Bench: from pins, ~3 board press 185 x 10, 275 x 10, 2 x 10 x 370 DB Ext.: 20 x 10, 30 x 10, 2 x 10 x 45 Stretch Edited January 14, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 15, 2010 Author Share Posted January 15, 2010 011410 Farmers: 80ft runs 165 x 2, 215 x 2, 265 x 1, 265 x 60ft (just under 8 sec) Yoke: 80ft runs 440, 640, 740, 820, 700 x 60ft (8.0 sec) Hold: 600 x 60 sec Stretch Quote Link to comment Share on other sites More sharing options...
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