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Frank's Log


Magnus

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Wednesday, 12/23/09

Barbell rows:

324 x 5

324 x 5

324 x 5 - this set was brutal

Dumbbell rows:

152 x 8

152 x 8

Strict lateral raises:

43 x 8

43 x 8

Reverse flyes:

50 x 12

50 x 12

Tricep press-downs:

50 x 10

110 x 8

110 x 6 + 2

60 x 20

60 x 20

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Frank

We need a vid of these barbell rows....I gota see this with my own eyes!

Rico

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Frank

We need a vid of these barbell rows....I gota see this with my own eyes!

Rico

Form definitely isn't strict. Just shooting for heavy weight. Here, I just shot a quick vid. My back is pretty fried from today, keep in mind. This is 318 x 5.

Edited by Magnus
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Frank

We need a vid of these barbell rows....I gota see this with my own eyes!

Rico

Form definitely isn't strict. Just shooting for heavy weight. Here, I just shot a quick vid. My back is pretty fried from today, keep in mind. This is 318 x 5.

Hey Frank, that's not bad at all even at 318 its some decent weight. The form works for me it always ends up like that with heavier weights. I started a 5x5 prog for deads and squats and rolling thunder, wich I hope will help me lift the inch

-parris-

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Frank

We need a vid of these barbell rows....I gota see this with my own eyes!

Rico

Form definitely isn't strict. Just shooting for heavy weight. Here, I just shot a quick vid. My back is pretty fried from today, keep in mind. This is 318 x 5.

Hey Frank, that's not bad at all even at 318 its some decent weight. The form works for me it always ends up like that with heavier weights. I started a 5x5 prog for deads and squats and rolling thunder, wich I hope will help me lift the inch

-parris-

Thanks, Rico.

You should use your Inch handle, too.

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Frank,

When you say #3 x 10, exactly how wide do you open it? All the way? And bang it back closed? Or ru stopping and replacing it in your hand ten times with no rest. Put a link up if you have a vid of how you do the high reps with the #3, I'm just looking to see this because it seems so hard to do such high reps. Also how often do you test your self with a credit card for the #3? Since you were talking of certing a wile ago.

Rico

I do them like this:

http://www.youtube.com/watch?v=Ml_h7yXbmzM

I actually haven't done any CCS in a while. I was close to CCSing my #3.5 for a while there. I'll have to try that again in my next workout.

Wow...! :blink

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Frank

We need a vid of these barbell rows....I gota see this with my own eyes!

Rico

Form definitely isn't strict. Just shooting for heavy weight. Here, I just shot a quick vid. My back is pretty fried from today, keep in mind. This is 318 x 5.

:blink

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Thanks, guys.

Tuesday, 12/29/09

Workout got cut short. Didn't even make it 1/2 way through my bench warm-up.

Barbell curls:

114 x 5

114 x 3

DB curls w/ 50lb in between these to warm up wrists

165 x 5

165 x 1

214 x 3

214 x 2

154 x 5

154 x 5

154 x 5

Barbell lap curls:

114 x 8

114 x 8, dropset to 65 x 2 x 12 clusters

Hammer curls:

60 x 8

60 x 8

60 x 8

Grippers:

5/8 BBE x several paper-thin misses. Left hand attempts were 1mm misses.

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Great work on that 5/8" Elite! That's got to be up there pretty high in calibration. Add to that the thin handles and that's a sick close.

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Thanks, Ben! It's definitely a tough one.

Thursday, 12/31/09

Oh yeah.

Bench-press:

115 x 8

115 x 8

215 x 4 - all paused

265 x 1

305 x 1

315 x 1

335 x 1 - PR! EASY!

345 x 1 - PR!

305 x 1

305 x 1

335 felt ridiculously easy. If I didn't load it myself, I would've guessed there was 285 on there from the way it felt. 345 definitely felt harder, but I still managed to get it up. So, I beat my '09 goal by 5lb, and with a few hours to spare.

Barbell rows:

Right hamstring was feeling kinda goofy, but I managed to pull these off.

115 x 8

215 x 5

265 x 2

328 x 6 - pretty much emptied the tank on these

328 x 3

265 x 6

265 x 6

Tricep press-downs w/ V-bar:

50 x 10

50 x 10

120 x 6 + 100 x 3

100 x 8 - easy

100 x 8 - easy

50 x 20

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Way to go on the PR !!

Rico

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Thanks, guys! This is the most psyched I've ever been after a workout. Feeling good today. Got each one on video:

305 warm-up:

315 warm-up:

Edited by Magnus
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STRONG!!! 400 by the end of 2010 for sure big guy.

Thanks, Sam. Gotta stay ahead of Tiger. I'm definitely shooting for 400 this year. 345-400 would actually be a smaller jump than the one I made this past year.

I hate you.

:laugh:mosher:mosher

:D

Dang man! My 320 is becoming wimpy...

Dude, you need to go for a new max already. That 300x3x3 has to be good for a new PR.

Nice vids and strong presses...! :rock

Thanks, Manthos! Crazy to think you're putting up more weight overhead than I am on the bench :blink

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Awesome job Frank ! :mosher

Thanks, Joefrey!

Monday, 1/4/10

Grippers

2hp

Bench deload

I hope nobody gets a headache from all these details.

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A logbook may not be a novel ! :tongue

Some members only put what they've done while others share their thoughts and feelings. Logbooks are of my favorite readings.

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Glad you put up the vids - cool. Congrats on the bench PR! smile.gif

Edited by xengym
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Thanks, Sherrie!

1/5/10

Short workout.

Dumbbell rows:

92 x 8

92 x 8

202 x 4

202 x 4

Did grippers before this, so grip was the limiting factor here.

Barbell rows:

Strict.

115 x 10

215 x 8

215 x 8

215 x 10

215 x 10

Strict side raises:

40 x 12

40 x 12

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