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2005/05/02, 06:34 PM
mine mine all mine....muhahahaha.....I claim this post for my journal...:)
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2005/05/02, 08:07 PM
okay.. its all urs... we won't say nothing.. we won't even post.. its all urs.. copyrighted menace3000... wait.. did i posted in this post? :surprised:...:big_smile:
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A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME
Me and My Body are competitors... we compete each other for different goals..
supplements are Helpers.. not the Drivers of Health wagon
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2005/05/02, 08:39 PM
harumph there youngster..lotta talk... let's see some action.
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Dyslexics of the world...UNTIE!!!!!!
Charlie
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2005/05/03, 06:55 AM
Did somebody say something? Must have been a mosquito. :big_smile:
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2005/05/04, 01:55 AM
Previous shoulder workout 4/20/05
5/3/05 8:40 PM Shoulder Workout:
8:40pm -30 decline crunches
Sitting Barbell Press to the Front-to parallel:
8:45pm 135-12 reps
8:50pm 185-12+0 reps
8:55pm 205-6+0 reps
9:05pm 225-3+ reps
Sitting DB Presses-to parallel:
9:12pm 90s- 6+ 0 reps
9:18pm 90s- 3+ 0 reps
Front Cable Raises-using long push up bar- from between legs:
9:20pm 100-4+0 reps
9:25pm 110-3+1 reps
9:27pm 120-2+0 reps
Decline Bench(highest setting) Cable ROpe Sit ups:
9:35pm 120- 1+1 reps - almost had 2nd
80 - 2+ 0 reps
bodyweight - 8+0 reps
9:43pm 80- 3+ 0 reps
bodyweight- 8+ 0 reps
9:48pm 60- 3+ 0 reps
bodyweight- 6+ 2 reps
Freemotion Machine- Lateral Cable Raises:
9:40pm 50(total)- 4+0 reps
9:45pm 50(total)- 5+0 reps
Decline Russian Twists:
9:50pm bodyweight - 6+ 0 reps
9:58pm bodyweight - 8+ 0 reps
Standing DB lateral Raises:
9:52pm 30s - 3+0 reps - good form/no momentum
Standing Front Db raises:
9:55pm 40s - 6+ 0 reps
10 PM END OF WORKOUT
One of my most productive shoulder workouts in a long time...gained nearly 5 reps on barbell presses with 185 from previous workout...I am guessing I was sick....I also took about 5g of D-Ribose with Creatine before workout(although I have read that D-ribose has been shown to be as effective as a placebo...seems to work for me on hgih rep sets....maybe it's just in my mind)...
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2005/05/04, 01:57 AM
damn...all my indentations got shifted....I usually indent all my drop sets...but you cans till tell because I put time of each set....
pull-down bar*
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2005/05/08, 12:36 AM
Had to shift this workout from Wed/Thu to Saturday due to food poisoning....and then school/work on Friday....lost about 5lb...I am guessing mostly water weight because I drank only about a Liter of Tea a day for those 3 days...
-Last Full Arm workout 4/5/05...bit disappointed to have it this long between arm workouts...did some bicep workout couple weeks ago....
5/7/05 Biceps/Triceps 5:15pm workout:
-I decided to use a more controlled form, and not to use as much (which is a lot on some sets) momemntum...and plan to do even less from now on...
Standing Ez-bar Curls:- no momentum/or help with back
1. 110-12 reps
3. 160-8+0 reps
5. 160-6+0 reps
7. 160-3+0 reps
Close Grip Bench Press:
2. 135-12 reps
4. 275-8+0 reps
6. 275-2+0 reps-no rest after 5th set, I was a bit out of breath(and forarms were dead)....but a guy offered to spot me so I took him up on his offer...
8. 275-4+1 reps
Avg rest 5 min...finished these 8 sets by 5:50pm
Standing Alt Dumbell Curls: - with inward rotation
70s- 4+0 reps...no momentum/fairly strict form
-10 min rest...was fooling around with a speed bag
70s- 2+0 reps...no momentum/fairly strict form
-10 min rest...was fooling around with a speed bag
60s- 8+0 reps
........40s-5+0 reps
.....................20s-5+0 reps
40s-12+0 reps(did it in the very end before I left)
.......30s-6+0 reps
...............15s- 12 reps
/\ pushdowns on pulldown station:
-rested 5 minutes between sets
160- 1 + 0 reps....forgot how much I used last workout and went too heavy
140-7+0 reps-fought with all my strength for 7th...
140-4+0 reps
140-4+0 reps (finished by 6:40pm)
-Was about to leave when my friend came in so I stuck around and did some more...
Full Decline Twists(highest setting):
bodyweight-12 reps
Upper 1/2 Twists:
bodyweight-12 reps
bodyweight-12 reps
Left Hand Pulldowns on pulldown station:
60-3+0 reps-+2 last 1/3 reps
60-3+0 reps-+2 last 1/3 reps
60-3+0 reps-+2 last 1/3 reps
Standing Alt DB Hammer Curls:
35s- 12 explosive reps with strict form
End of workout at 7:32pm...spent most of last half hour talking to my friend...heh...
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2005/05/11, 02:50 PM
5/10/05 8:30pm Leg workout
Squats:
135-12 reps
225-12 reps
320-6 reps
335-5 reps
350-4 reps
365-2+0 reps, was going for 3 but barely got 2...
380-2+0 reps, rest over 10 minutes for this set..barely got 2nd
400-1+0 rep....didn't think I would get it halfway...but got it..wanted to go 5lb harder because I missed that 1 rep on previous set...
finished squat workout by 9:30pm...my legs were a mess..
Stiff legged deadlifts:(with straps)
505- took it off the rack tried to take 2 steps back and weight just collapsed straight down...so i had to rest 5 minutes
505-4+0 reps
...........Hamstring curl machine
.................205(stack)-15+2 reps
rest 5 min
405-4+0 reps.....
Adductor Machine-200(Stack)-15+0 reps
Abductor Machine-150(stack)-15+0 reps
Sitting Calf Raises
4-45s-15 reps
4-45s-15 reps
4-45s-8+1 reps
Workout Ended at 10pm
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2005/05/11, 05:58 PM
nice leg workout 400 at your body weight is outstanding!!
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/05/12, 03:57 AM
Thanks I am feeling it today...DOMS at its worst...this is what I get for having my previous leg workout on 4/21/05...:(
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2005/05/14, 12:10 AM
previous chest workout 4/26/06
-legs still very sore...DOMS at its worst...
5/13/05 Chest 6:20pm
Bench:
155-12 reps- explosively
225-6 reps- explosively
345-2+1 reps, just missed the 3rd reps, felt disappointed
350-2+0 reps
355-1+0 reps
-rested about 2-3 min between working sets
Incline DB Flyes(3rd setting on bench)
110-8+0 reps
-5 min rest
110-5+1 reps
-5 min rest
Incline Bench Press:
225-6+0 reps
-5 min rest
2-45s-Calf Raises for 20 reps- two and then 1 footed on a machined for a stretch....
7pm END...
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2005/05/15, 02:38 PM
good bench too.....not quite there yet......
get rid them straps boy :big_smile::laugh:
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" The only true eye, is your minds eye"- plato
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2005/05/16, 07:23 AM
oh i meant not quite there yet... as in me lol
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" The only true eye, is your minds eye"- plato
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2005/05/16, 07:23 AM
oh i meant not quite there yet... as in me lol
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" The only true eye, is your minds eye"- plato
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2005/05/16, 05:55 PM
lol....
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2005/05/20, 01:59 AM
Previous workout for back 4/28/05 (stretched it out cuz of the finals)
5/19/05 Back 11:30am
-20 decline crunches
Romanian Deadlifts:
225-12 reps
-used wraps aroung forarms and straps hereafter
-10+min setting up
Deadlifts on 35lb plate:
605-2+1 reps...almost had 3rd...completely still/no bounces
............Glute/Ham Machine:
.................with 100lb dumbell- 11+1 reps
15- min rest
605-2+0 reps
...........Glute/Ham:
...............with 100lb dumbell- 4+1 reps
5 min rest
one arm cable pulldown:
170-3 reps+0 with left, 2+1 reps with right
5 min rest
180-1 rep+0....had to fight for it with right hand...
5 min rest
One arm cable rows:
210-3+1 reps
-5 min rest
220-1+1 reps
Time Holds: with a very thick bar(wrapped wraps around bar)
405- 3 seconds
405- 3 seconds
405- 5 seconds
12:45pm end
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2005/05/20, 02:01 AM
felt anxious because took so long between workouts but i actually felt very strong....improved by 5 lb and almost 1 rep on deadlifts, by 2 reps on pulldowns, and couple reps on rows...
had no energy on 3hrs of sleep but when I got into the exercise I felt like a beast...no idea...I think my mom is slipping me some THG in my tea lol.....was very happy with the workout
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2005/05/20, 02:14 AM
Menace when are you going to compete!!!
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/05/20, 06:02 PM
I don't think I'd stand a chance against the powerlifter in my weight category...
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2005/05/20, 06:30 PM
You would smoke me any day of the week though :)
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:Hard work equals great results!:
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2005/05/22, 12:05 AM
5/21/05
Decline Cable Rope Sit ups(highest setting on bench):
120lb-1+0 reps
...........bodyweight-20+0 reps
100-1+0 reps
...........bodyweight-10+0 reps
80-3+0 reps
Decline Twists:
bodyweight- 12+0 reps
Machine Twists:
140(stack)-6+0 per side
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2005/05/22, 05:47 PM
You have been doing some impressive work there Menace. Great job.....need to keep up with you guys a bit more, been so involved with my own little world have not had much time to do so.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/05/22, 10:53 PM
I think you coudl menace, especialy in the dl catagory....just lose the straps man..... and a shirt could add 100lbs + if you train with it.....
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" The only true eye, is your minds eye"- plato
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2005/05/23, 07:19 AM
I appreciate the comments....but remember Andrew if I drop the straps...I lose 150lb in deadlift...and strengthening my grip won't happen overnight...my squat is pathetic in addition...guys in my weight class 220...are doing 700-800+ I believe...I know WSB actually has a guy at this weight class doing squats with over 1000....I can't even tie his shoelaces with my ~450 squat....
For average guy in the gym I am fairly strong but competing with the big boys in my weight class...I ain't $hit...
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2005/05/23, 10:03 PM
Menace thoose guys are wearing a squat suit! They are not doing that weight with just wraps and a belt. Like the bench shirt the squat suit is made of a dense material to spring you out of the bottom and support your body.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/05/23, 11:52 PM
I use no wraps(around knees/wrists) or belt....
5/23/05 1:20pm
Sitting Barbell Press:
135-12 reps
195-11+0 reps
205-5+0 reps
225-3+0 reps
230-3+0 reps
Sitting DB Press:
90s-6+0 reps -got help to kick up DBs
Standing Cable 0------0 Raises:
120- 3+0 reps
120- 3+0 reps
120- 2+0 reps
Flat Barbell Bench press:
135- 25 reps
Reverse Pec Deck Flye(rear delt)Machine:
220-3+0 reps
220-3+0 reps
Standing Lateral DB raises:
25s-5+0 reps reps
50+0 push ups with legs raised on the bench..
2:40pm END
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2005/05/24, 01:35 AM
Straps suck.....check out versa grips. These are awesome. No wrapping, just a twist and go.
============
Quoting from menace3000:
I appreciate the comments....but remember Andrew if I drop the straps...I lose 150lb in deadlift...and strengthening my grip won't happen overnight...my squat is pathetic in addition...guys in my weight class 220...are doing 700-800+ I believe...I know WSB actually has a guy at this weight class doing squats with over 1000....I can't even tie his shoelaces with my ~450 squat....
For average guy in the gym I am fairly strong but competing with the big boys in my weight class...I ain't $hit...
=============
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/05/25, 02:29 AM
Got to the gym late....so I got to rest very little between sets which didn't sit too well with me...also I wanted to start to focus training my biceps with less momentum...focus on bodybuilding aspect of making my muscles do the work...to get my left arm(both tricep and bicep) to grow...
5/24/05 9:05pm
1. 12 reps of leg raises on decline bench
Standing Alt DB Curls- No rotation:
2. 60s-12+0 reps - no momentum...
13. 50s-5+0 reps
.........40s- 3+0 reps
...............30s- 3+0 reps
.....................20s-5+0 reps
15. 40s-3+0 reps
Decline Close Grip Barbell Bench Press:
3. 135- 12 reps
4. 225- 14+0 reps..had to get spotter lift bar off me on 15th
6. 275- 7+1 reps- right hand dominated too much
8. 295- 3+1 reps- right hand dominated too much
Standing Hammer DB curls:
5. 70s- 8+2 reps- too much momentum...disappointed in the set
Sitting DB Concentration curls:
7. 65- 4+0 reps - no momentum
9. 65- 7+1 reps - mod momentum with shoulder...to get past sticking point at the bottom...
Standing /\ pushdowns on pulldown station:
10. 160- 2+1 reps
12. 150- 3+0 reps
Standing Alt DB Curls with a rotation inward:
11. 60s- 3+0 reps - no momentum
one arm D-pushdowns on pulldown station:
14. 60- 6+6 reps with left, 6+0 reps with right
16. 60- 4+4 reps with left, 4+0 reps with right
10pm END
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2005/05/26, 04:40 AM
5/25/05
1.5 hr bball....
Decline Bench Leg raises:
bodyweight-12 reps
bodyweight-12 reps
bodyweight-8+0 reps
Sitting left hand DB concentration curls:
50 - 10+0 reps
50 - 8+0 reps
50 - 6+0 reps
used perfect form to hit just bicep...no momentum off any kind or helping with body...
Calf Raises:
4-45s+2-35s- 12 reps
4-45s+2-35s- 8+0 reps
Floor rope cable crunches with legs raised:
20- 15 reps
30- 15 reps
50- 5+0 reps
Grippers(200&80):one hand at a time
200- 1+2 reps- with each hand, felt easier with right
.......80- 10 reps
...........80- 10 reps
200- 0+1 reps
.......80- 20 reps
..............80- 10+0 reps
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2005/05/27, 06:25 AM
oops got logged out
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2005/06/01, 01:49 AM
5/31/05 6:15pm
Bench:
135-15 reps- index finger over outer ring
225-6 reps- index finger over outer ring
405-held outstretched for 10 seconds-index finger over outer ring
345-2+0 reps...barely got 2nd...pathetic....pinkies inside outer ring
355-1+1 reps ...pinkies inside outer ring
355-1+0 reps...lost control and struggled to get the rep.....pinkies inside outer ring
225-18+0 reps....index finger on outer ring
225-12+0 reps....index finger on outer ring
.....135-8+0 reps.....thumbs over the outer rings
135-8+0 reps...thumbs over the outer rings
left arm sitting concentration curls:
55-8+0 reps
55-5+0 reps
55-4+0 reps
-used perfect form and paused for 2 seconds at top and bottom
overhead left arm tricep extensions:
90-6+0 reps
90-6+0 reps
90-5+0 reps
7pm END
bball for 2.5 hours
bench:
225-12+0 reps....thumbs over outer rings
standing calf station:
6-45s-10+0 reps
......one leg bodyweight calf raises- 6 reps per leg
6-45s-8+0 reps
6-45s-6+0 reps
9:50 END
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2005/06/03, 01:43 AM
6/02/05 8:20 pm Back workout
Romanian Deadlifts:
255-12 reps ...using 35lb plates
wraps+straps hereafter
-30 decline crunches
Deadlifts:
605(using 35lb plates)-standing on 45lb plates- 2+0 reps(no bounce)....had to fight for 2nd rep + 1 shrug
...........Lower Back Machine: 205(stack)-20+0 reps
-20-25 min rest(felt nauseous and lethargic)
605(using 35 lb plates)-feet on floor- 1+0 reps
-10 min rest
One arm cable pulldowns:-touch the handle to upper chest
180-1+1 reps.. left needed help on lower portion of 2nd rep...right needed help on upper portion of 2nd rep....
-3 min rest
180-1+0 reps
-2 min rest
two arm cable pulldowns:
250(stack)-8+0 reps ( down to below chin)- 2 rep improvement over a couple months ago....
-5 min rest
one arm cable rows:
220-2+2 reps...pretty good form.....
-1 min rest
230-2+1 reps ...shaky form...used more lower back than I wanted...
9:50pm END
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2005/06/03, 02:32 AM
We really need to get you into competition :angry:
--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/06/08, 01:27 AM
Decided to change things up...I am going to condense my 5 bodypart workout into 3...and cycle faster through the whole body.....
so I am now doing. Chest/Bi, Legs/Shoulders, Biceps/triceps
6/7/05 Chest/Bi 7:50pm
Bench:
thubms outside outer ring-very wide grip:
135-15 reps
225-21+reps
225-14+1 reps
225-14+1 reps
pinkies inside outer ring-avg grip:
225-10+0 reps
225-8+0 reps
225-7+0 reps
Sitting One arm DB concentration curls:
55-9+1 reps, pause at top and bottom for 1-2 seconds
55-9+0 reps, pause at top and bottom for 1-2 seconds
55-6+0 reps, pause at top and bottom for 1-2 seconds
Incline DB FLyes:
100s-3+0 reps
100s-3+0 reps
100s-3+0 reps
Standing Alt DB curls-neutral grip with rotation inward:
60s-6+0 reps -1 sec pause at top and bottom
55s-6+0 reps -1 sec pause at top and bottom
50s-6+0 reps -1 sec pause at top and bottom
Calve Raises:
4-45s+2-25s: 10,8 reps nice slow reps for a stretch
3 sets of 12 bench crunches
3 sets of 12 crunches with knees bent
-rested a long time between most sets, did a bit of speed bag work for fun, getting more consistant on it now....
10pm END
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2005/06/10, 02:22 AM
6/08/05 8:20pm
Squat: narrow stance
135- 12 reps
225- 12reps
405- 3+0 reps
365- 5+0 reps, possibly had 1 more
Sitting Leg Curl Machine:
120- 12 reps
205(stack)+45lb plate(a la Ronnie Coleman)-6+2 reps
205+45(250)-6+1 reps
Stiff Legged Deadlifts:
315-7+1 reps
Sitting Leg Extension Machine:
305(stack)-0 reps , couldn't budge it
200-6+2 reps
Sitting Military Barbell Presses:
135- 12 reps, index finger on outer ring
185- 8+0 reps, index finger on outer ring
205-5+1 reps, index finger on outer ring
205- 2+1 reps, pinkies inside outer rings
Sitting Calf Raises:
3-45s - 15+0 reps, 2 sec pause at top/bottom, full ROM
4-45s - 6+1 reps, 2 sec pause at top/bottom, full ROM
4-45s - 4+0 reps, 2 sec pause at top/bottom, full ROM
2-45s - 15 reps , explosively
Sitting Arnold DB presses:
60s-6+0 reps
70s-5+0 reps
70s-4+0 reps
9:50pm END
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2005/06/13, 06:28 PM
6/13/05 12:50pm
Bench: using very wide grip, thumbs 1 inch outside of outer rings
135-15 reps
225-6reps
315-5+0 reps
335-2+0 reps
225-18+1 reps, really thought i was going to get 20
Incline Bench: index fingers on outer rings
225-12+0 reps
275-3+0 reps
275-3+0 reps
225-7+0 reps
35+0 decline push ups(feet on bench)
Sitting One Arm Concentration Curls: 2 sec pause at top and bottom...perfect form
60-7+1 reps
60-5+1 reps
60-6+0 reps, had about 10 min rest between previous set
one arm cable curl: 30-45 sec rest
50-12+0 reps
50-10+0 reps
50-8+0 reps
.......Standing Alt DB Curls:
.............35s-4+0 reps, 2-3 sec pause at top and bottom, perfect form....
Standing Alt DB Curls:
25s- 6+0 reps,2-3 sec pause at top and bottom, perfect form....
Standing Alt DB Hammer Curls:
40s-4+0 reps, pretty weak set, used some momentum....went too heavy ...
2:53 pm END
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2005/06/13, 06:30 PM
for Incline Bench, first 3 sets were with index finger on outer rings, and final set was with thumbs outside the outer rings....*
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2005/06/17, 03:59 AM
6/16/05 8pm
originally planned to do a back workout....going for PR 700 deadlift but tweaked left hamstring and decided to put it off to Saturday....
so I decided to do Chest/Triceps workout instead with a bit of biceps....
Incline Bench: thumbs outside oter rings(very wide grip)
135-12 reps
275-6+0 reps
225-8+0 reps
225-6+0 reps, paused on chest for second
Pause Incline Bench: paused for 1-2 seconds at 6-8 points throughout each rep..
135- 3 reps
135- 3 reps
135- 3+0 reps
/\ pushdowns on pulldown station:
140-5+0 reps
140-3+0 reps
140-3+0 reps
one arm pushdowns on pulldown station:
60-6+2(quarter reps) reps w/left
...6+0 reps w/right
60-4+4(quarter reps) reps w/left
...4+0 reps w/right
60-4+4(quarter reps) reps w/left
...4+0 reps w/right
Sitting one arm DB french press:
30-10+2 reps left
...10+0 reps right
Standing Alt DB Curls w/ rotation:
55s-8+0 reps 2 sec pause and squeeze at top and bottom...perfect form...
Sitting One Arm Concentration Curls:
55-6+0 reps, 2 sec pause and squeeze at top, 1 sec pause at bottom...perfect form...
Standing Alt DB Hammer Curls:
30s-15+0 reps, controlled reps..
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2005/06/21, 12:50 AM
6/20/05 6:10pm
ROmanian Deadlifts-225-12 reps
-used straps hereafter
700-0 rep...new combo wrist wrap+Strap i got(real piece of crap...gonna buy ol' fashion straps again) came off....tweaked my lower back a bit...
700-1/2 rep....came off the ground way too unevenly...right side dominated way too much...struggled to even it out...but had nothing left after knee level.....
...........Lower back machine:
..................200+45(245)-10+0 reps
655-1+0 reps + shrug
2 arm cable pulldowns:
250(stack)+45lb plate- 3+0 reps- down to chin
250+45+10(305)-2+1/2 reps-down to chin
cable one arm rows:
220-7+1/2 reps...used mod momentum
cable two arm rows:
250+45lb(295)-6+0 reps....no momentum on first 3 reps, then bit more on 4th to 6th....
7:15pm END
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2005/06/21, 12:53 AM
err lower back superset was done with the 655 deadlift set
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2005/06/25, 11:57 PM
6/25/05 6:30 pm
Incline Barbell- thumbs outside outer rings(very wide grip)
135-12 reps
275-8-0 reps
225-12+0 reps
225-12+0 reps
Flat Bench Press- thumbs outside outer rings(very wide grip)
225-15+0 reps
------------
w/ pause for 1-2 sec @6-8 points on both parts of the rep:
135-3+0 reps
135-3+0 reps
------------
135-15+0 reps
7:40pm END
was feeling kinda weak today....came straight from the dentist and didn't eat well...so just did a short chest workout...
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2005/06/28, 02:30 AM
6/27/05 7:50 pm Legs/Bi
Squat: narrow stance
135-12 reps
225-12 reps
405-2 reps, went down on 3rd rep....had to have 2 guys help me get up, didn't have spotter ready, expected to do 3 easy reps but descended awkwardly....
415- 1 rep, possibly had 1 more....but was in no mood to get stuck again even with 2 spotters this time....
............Leg Extension Machine:
...................305(stack)-3+0 reps
..........................200-3+0 reps
Sitting Hamstring Curl Machine:
270(stack+65)-6+2 reps
270(stack+65)-6+0 reps
adductor machine:
270(200+70)-8+0 reps
270-5+3 reps
abductor machine:
220(150+70)-2+0 reps
175-5+1 reps
sitting calf raises:
3-45s-15+0 reps, 1 sec pause top/bottom, good burn
4-45s-8+0 reps, 1 sec pause top/bottom, good burn
standing alt DB curls:
60s-8 reps, 1-2 sec pause at top and bottom, burned badly, had to stop
60s-6+0 reps,1-2 sec pause at top and bottom
sittign one arm DB concentration curls:
60-5+0 reps,1-2 sec pause at top and bottom
60-3+1 reps,1-2 sec pause at top and bottom
standing alt DB curls:
30s-8 reps,1-2 sec pause at top and bottom
standing alt DB hammer curls:
35s-8 reps,1-2 sec pause at top and bottom
standing ez bar curls:
25s(65)-9+1 reps,1-2 sec pause at top and bottom
9:55pm END
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2005/06/28, 06:12 PM
good work on the 700 attempt........sux when you get it off floor and get stuck lol....
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gravity is not a law, only a obstacle
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2005/06/30, 06:28 PM
6/29/05
came in to do shoulders/tri but ended up playing bball for over 1.5 hours in full court games......that was some good cardio....also surprised myself in that I jumped very high, with my legs very sore from a leg workout(ty DOMS), still managed to get almost 3 inches over my wrist over the rim.....noone ever expected me to even touch the rim of those who were watching.....
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2005/07/01, 02:15 AM
6/30/05 6:55 pm
Sitting Barbell Presses:
-very wide grip, thumbs to the side of outer rings
135-12 reps
185-6+0 reps
185-6+0 reps
185-6+0 reps
Close Grip Flat Bench Press:
135-12 reps
225-6+0 reps
225-7+0 reps
225-6+0 reps
Sitting Shoulder Press Machine:
205(stack)-1/2 rep, triceps fried
140-4+0 reps
140-5+1/2 reps
/\ pushdowns on pulldown station:
130-3+0 reps
130-3+0 reps
Standing Overhead DB Skullcrusher:
40-8+0 reps
Standing Alt DB Hammer Curls:
55-8+0 reps, no momentum
standing 2 arm DB shoulder presses:
30s-6+0 reps
7:45pm END
did last 5 sets with no rest pretty much....was in a rush...felt very weak....wide grip or not....military presses, close grip, everything was pathetic today...somewhat disappointed...but then I haven't made enough commitment to training shoulders/triceps as frequently as I should....
on the bright side I did a little bit of speed bag work today for cardio beforehand for 15 minutes, and I am gaining better consistancy in hitting the speed bag and at a faster rate.....just trying to learn it on my own....
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2005/07/09, 01:46 AM
7/08/05 @24hrs 45 min workout
Bench Press:
135-15 reps
225-22+1/2 reps
315-4+0 reps
335-1+0 reps
Flat Pause Bench:
135-3 reps
135-3+0 reps
Incline Bench:
225-8+0 reps
Standing Alt DB curls w/ rotation:
60s-10+0 reps, payse at top/bottom for 1 sec....no momentum
60s-6+0 reps.....
60s-4+0 reps
Ball Cable ROpe Crunches:
90-10+0 reps
100-6+0 reps
-Feet kept slipping, had hard time stabilizing my body...
Been a while since last workout...tried doing chest day before but I had no energy after basketball so I just left...today the weight felt much lighter...almost thought I would hit 25 reps on 225...but lost power at the very end...almost had 23 rep...overall good workout
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