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PostPosted: Tue Mar 14, 2006 7:59 am 
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Manatee
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Location: pittsburgh, pennsylvania
3-13-06, max effort squat

rev band pulls (#4 bands)(5): 135x5, 225x5, 315x3, 385x2, 445xF, 445xF
glute/ham raise (4): body x 8, +25x8x3
band pulldowns (3): to failure
rev hypers (eccentric only (3): 50x10x3
side bends (2): 75x10x2
pull throughs (4): 80x8, 100x8, 120x7, 120x8

arggh, had use semi conventional statnce on the band pulls. the bands weren't set very high and gave out right at the bottom of my knees. i came real close to lockout on both attempts at 445, but my back was too culred up to do anything without jacking the bar. deadlifts are so frustrating to me as i have seen the least technical improvement in this lift. i see the pros do it, and i am just not keeping my back straight. and when i go non-sumo, its really bad. everything else was strong. did the eccentric only rev hypers. very hard. spends you in both directions since you have to slow the swing down. finished with some pull throughs and these were a lot tougher than i imagined them to be. mainly a balance isssue.


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PostPosted: Thu Mar 16, 2006 8:19 am 
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Manatee
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Location: pittsburgh, pennsylvania
3-15-06, max effort bench

2-board bench (6): 45x5, 135x5, 155x3, 185x1, 205x1, 225x1
flat tate press (4): 20x12, 30x10, 35x10, 40x5
one arm row (3): 55x10, 65x8, 75x8
45 deg tri pushdown (4): 85x10, 95x10, 100x10, 110x8
face pulls (4): 90x10, 100x10, 110x10, 120x10
hammer strength super inc. (3): 150x8, 190x5, 190x4-F

good session. progress in every lift. most happy about the the tate press as i finally got up to using the 40s. did one arm rows for a change of pace. got a a couple extra reps on the super inc since last week.


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PostPosted: Sat Mar 18, 2006 8:51 am 
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Location: pittsburgh, pennsylvania
3-17-06, dynamic squat

speed box squat (#3 bands)(10): 145x3, 175x3, 195x2x8
dec glute/ham raise (4): body x 12 x 2, body x 10, body x 8
band pulldowns (3): to failure

that was it. my back was really sore after the squatting (still hurts from mondays rev band pulls). the squats themselves went rather well. good control, fairly explosive. i am going to try for 205 or more next week just to see where i am with them. thought i might get 3 sets of 12 on the glute/ham raises, but not enough. i was so sore my back was even hurting on these :shock:


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PostPosted: Sun Mar 19, 2006 6:20 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
3-19-06, dynamic bench

speed bench (#1 bands)(12): 45x5x3, 75x3, 95x3x8
rolling tri ext (5): 20x10, 25x10, 30x8, 35x5, 35x6
lat pulldown (4): 130x5, 160x5, 180x5x2
2 hand tri pushdown (4): 85x10, 100x10, 110x10, 120x5
inc dumbell bench (4): 40x5, 50x5, 60x5, 70x5-2A

strong session. not much speed at 95 on bench. technique wasn't very consistent either. first 3 assistant lifts were good. went heavy on inc bench for first time in a long time. surprised i made it to 70s. got the first 3 reps solid, but had a lot of assistance on the last 2. good start though.


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PostPosted: Mon Mar 20, 2006 8:09 pm 
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Manatee
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Location: pittsburgh, pennsylvania
3-20-06, max effort squat

good mornings (7): 45x10, 95x5, 135x5, 185x3, 225x1, 245x1, 275xF?
glute/ham raises (4): +25x8x4
band pulldowns (2): sets then quit
rev hypers (3): 275x8, 300x8x2

hard session. good mornings went well. kept a pretty sturdy arch throughout. didn't go down very far at all at 275, at least not enough to count it. 4 sets of 8 @ +25 on the glute/ham raises was good accomplishment. real good session on the rev hypers. they got a new strap, a little smaller, and i was able to keep the strap tight. not as much pop as with lighter weights, but pretty good. those exhaust me completely and i was glad the session was over after my last set of those.


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PostPosted: Thu Mar 23, 2006 8:14 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-22-06, max effort bench

3 board bench (7): 45x5, 135x3, 165x3, 195x1, 215x1, 235x1, 245xF
inc tate press (4): 20x10, 30x10, 35x6x2
hammer high row (4): 90x12, 180x10, 230x8, 270x5
2 hand tri overhead machine (#3 band)(4): 15x10, 30x8, 45x8, 60x6
seated barbell overhead (3): 45x5, 135x3, 135x2-F

getting stronger. got 235 with not too much strain. definitely had enough to do 245, but during my setup i kind of pulled something in my hip. had to regroup, re-setup, and wasn't nearly as tight and failed a couple inches off my chest. despite the poor setup, i was actually pretty close to getting it. the tricep overhead machine is very tiring. happy to get some more weight moving, but it had me zapped for my overhead work. that combined with my shoulder fatigue lead me to not pushing very much on overhead.


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PostPosted: Fri Mar 24, 2006 8:57 pm 
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Manatee
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Location: pittsburgh, pennsylvania
3-24-06, dynamic squat

speed box squat (#3 bands) (10): 145x5, 185x2, 205x2x8
dec glute/ham raise (4): body x 12 x 3, body x 8
band pulldowns (#4 band) (3): to failure

once again i had to quit early as my back was totally fatigued. at least this time it was a result of pushing my speed box squat up to a new high. was going back far at first, but i think i'm feeling better not going back as far. puts more stress on my hips, but it spares my back. also i get way more speed out of it. got a couple extra reps on the dec glute/ham raise, but not enough for 4 sets of 12 yet. went up to the next band on pulldowns and didn't skip a beat.


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PostPosted: Mon Mar 27, 2006 9:04 am 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
3-26-06, dynamic bench

speed bench (#2 bands)(12): 45x5x2, 45x3, 65x3, 65x3x8
5 board close-grip bench (4): 135x3, 185x3, 225x3, 275x1-F
rolling tri ext (4): 20x10, 30x10, 35x8, 40x4
lat pulldown (4): 130x10, 160x8, 180x5, 200x3 (bb form)
face pulls (3): 90x15, 100x12, 110x12
2 hand tri pushdown (3): 85x10, 100x10, 110x10
flat dumbbell bench (4): 50x5, 65x5, 75x5, 85x4-A

pretty long workout. used the #2 bands for a change. i guess they weren't as hard as i thought they were going to be, but i didn't use much barbell weight. close grips with 5-boards were a little embarrasing. i had a lot of trouble keeping the weight balanced and it made me plop the 2nd reps at 275 too high. was supposed to go up to a weight that i wouldn't fail at for a triple. dumbbell bench was even better than last time. used 85s for a new PR in weight. got 3 quality unassisted reps before needing assistance. i'll be pushing 100s sooner than i thought.


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PostPosted: Tue Mar 28, 2006 8:13 am 
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Manatee
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Location: pittsburgh, pennsylvania
3-27-06, max effort squat

14" cambered box squat [8]: 75x3, 165x3, 215x3, 255x3, 305x1, 345x1, 365x1, 385x1-A :D
glute/ham raise (3): +25 x 10 x 3
band pulldowns (3): to failure
rev hypers (3): 275x8, 310x8x3

Yes! another one of those benchmark sessions. cambered bar squats are so much harder than regular squats because you can't explode into them or you will easily lose your balance. at 365 iit took a couple seconds to get my balance and get 3 inches or so off the box and then i exploded the rest o the way. at 385 was like 365 except i had some assistance getting out of the hole. what i was most pleased about is that it was my balance and not my back or leg strength that was the determining factor. this was proof positive that all the rev hypers and good mornings i have been doing, although painful, have paid off.


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PostPosted: Fri Mar 31, 2006 11:33 pm 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
3-31-06, dynamic squat

speed box squat (#3 bands)(10): 145x3x2, 165x2x8
dec glute/ham raise (4): body x 12 x 2, body x 10, body x 11
band pulldowns (4): to failure
rev hypers (3): 275x8, 320x8x2

deloaded my squats this week. tried to sit back farther, but it wasn't happening. made me feel like i was going too low and then rocking on the box. best for me seems to be knees out far and squat between my legs with my hips modestly going back. held the bar lower today as i seemed to have been bringing it up higher lately. mad about my dec glute/ham raises as my shorts got ridden up too high and made me tap out early on my third set. too much friction on the bench. probably should have had 12/12/12/10. added even more weight onto rev hypers. 2nd set went really well, lots of pop. pretty tired on the last one and it was mediocre at best.


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PostPosted: Mon Apr 03, 2006 6:54 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
4-2-06, dynamic bench

speed bench (#2 bands)(12): 45x5x3, 65x3, 85x3x8
4-board close-grip bench (3): 135x3, 185x3, 225x3
rolling tri ext (4): 20x12, 30x10, 35x8, 40x6
lat pulldown (4): 130x8, 160x6, 185x5x2
2 hand tri overhead machine (#4 band): 20x8, 45x8, 60x8, 70x6
inc dumbbell bench (3): 45x5, 55x5, 65x5

another exhausting session. the speed bench was very hard. probably shouldn't even call it speed bench. 4-boards were not much easier. first rep at 225 was terrible. next two were solid. quit there as the emphasis was to do a triple that was not maxing out. lat pulldown is really stalling. might just have to start doing more reps at 160. was originally going to do 75s on inc dumbbell bench, but i was too spent after my 3rd set. best to know when to quit as i really had nothing left to offer.


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PostPosted: Mon Apr 03, 2006 7:09 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-3-06, max effort squat

straight bar goodmornings (6): 45x5, 135x5, 185x3, 225x3, 275x1, 295x1?
glute/ham raise (3): +25x12x3 :D
band pulldowns (4): to failure

another painful, yet successful workout. 275 went pretty well. a little more ROM. 295 didn't go too far, but our captain said that the bar won't travel too far if you keep your back arched, as i do, so i guess it counts. very pleased to get 3 sets of 12 at +25 on the glute/ham raises. it took everything i had to get the last 2 reps, but i willed my way up. now onto +35. nothing left in my back to do any rev hypers, so called it a day.


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PostPosted: Thu Apr 06, 2006 6:35 am 
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Manatee
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Joined: Wed Nov 16, 2005 8:58 pm
Posts: 446
Location: pittsburgh, pennsylvania
4-5-06, max effort bench

bench lockouts (3.5-4.5" ROM)(7+1): 45x10, 135x5, 235x5, 275x3, 315x1, 365x1, 405xF, 405xF
close-grip bench (4): 45x10, 135x10, 185x5-A, 135x14-F
hammer strength pulldowns (4): 90x12, 180x10, 230x6, 270x5
2-hand tri pushdown (4): 85x10, 100x10, 110x10, 120x6
face pulls (4): 90x12, 100x12, 110x10, 120x10
hammer strength super-incline (3): 90x10, 190x5, 190x4

what is this a metal militia workout? were adding additional exercises here and there so long sessions are a plenty. added a 1/2" mat to our bench for lockouts. got 365 very well. decided to skip 385 and go straight for the kill at 405. first attempt didn't move. 2nd i played around with my postioning and got it a half inch or so off the pins when it took off on me. i bet i could have gotten 395, but 405 was just too much today. pretty decent showing on close-grip as i handled 185 pretty well. knew i wouldnt' get too many reps at 205, so i decided to rep out 135. all in all a great session.


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PostPosted: Fri Apr 07, 2006 8:10 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-7-06, dynamic squat

speed box squat (11): 145x3x2, 165x2, 185x2x8
dec glute/ham raise (4): body x 10 x 4
band pulldowns (4): to failure
rev hypers (3): 275x8, 320x8x2

another quality session. had some real solid squats. this one guy who used to train at westside started lifting with us. he said my form was very good on the squat so i feel good about that. backed off the dec glute/ham raises. was going to do 5 sets of 10, but thought better after my 4th set. another good rev hyper session. tried to keep my legs straighter and more together throughout. might just stay with this weight for a little while.


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PostPosted: Mon Apr 10, 2006 3:43 pm 
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Manatee
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Posts: 446
Location: pittsburgh, pennsylvania
4-9-06, dynamic bench

speed bench (#2 bands)(12): 45x3x4, 65x2x8
5 board close-grip (5): 135x5, 185x3, 225x3, 255x3, 265x3
rolling hammer ext (3): 20x12, 30x10, 35x8
machine row (4): 90x12, 180x10, 270x5, 270x5
45 deg tri pushdown (4): 85x10, 100x10, 110x10, 120x5

good session. bench went real fast, more like ballistic benching. was real happy to get 3 reps at 265 on the 5 board close-grip. first reps was sloppy as i let it down too soon and out of grove. muscled up the last two for a solid performance. kind of hurt my wrists on the pushdowns so i skipped dumbbell benching. they feel fine now though.


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