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Post by Bull on Feb 20, 2007 20:17:08 GMT -5
speed bench
warm up
bar x 20
bar x 20
135 x 10
175 x 3 reps x 3 sets wide grip
175 x 3 reps x 3 sets medium grip
175 x 3 reps x 3 sets close grip
Truck and I did 9 sets each for a total of 18 sets in 3 minutes 42 seconds. WOW !!!!! (can you G.P.P.? )
UPPER BACK WORK
T-BAR ROWS
260 x 5
285 x 5
310 x 5
WIDE GRIP PULLDOWNS
200 x 5
225 x 5
250 x 5
SEATED D.B. SHOULDER PRESS / with mini bands
95 x 5
95 x 5
95 x 5
( I had the red mini band looped under the bench )
BARBELL SKULL CRUSHERS
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
TRICEP PUSHDOWNS
176 x 20
176 x 20
176 x 20
( just to get some blood flowing thru the triceps )
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Post by Bull on Feb 22, 2007 20:21:08 GMT -5
I have really been feeling beat up lately so I decided to listen to my body and just take it wasy tonite. All I did was a few dets of shrugs.
BARBELL SHRUGS
135 x 10
225 x 10
315 x 10
405 x 10
495 x 8
315 x 20
I think this little break will refresh me mentally and I'm ready to hit it hard Saturday on heavy bench.
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Post by Bull on Feb 24, 2007 15:04:47 GMT -5
RAW FLAT BENCH
WARM UP SETS
bar x 20
bar x 20
135 x 20
225 x 10
315 x 10
WORK SETS
380 x 5 ( paused the last rep )
380 x 5 ( paused the last rep )
RAW 2 BOARD PRESS
475 x 1.5 ( wanted 2 missed the last one half way up)
475 x 2 ( paused both reps on the board )
CLOSE GRIP PRESS
330 x 5 ( paused all reps ) very, very easy
330 x 5 ( paused all reps ) even easier, super duper easy
SEATED MILITARY SHOULDER PRESS
315 x 5 ( paused the last rep )
315 x 5 ( paused the last rep )
315 x 5 ( paused the last rep )
TRICEPS PUSHDOWNS
176 x 25
176 x 25
176 x 25
176 x 20 ( I wanted 4 sets of 25 reps, couldn't get the last 5 )
176 x 10 ( just to make up for the 5 reps I missed )
The triceps must be punished for missing those reps
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Post by Bull on Mar 5, 2007 9:00:41 GMT -5
Raw deads from the floor
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
605 x 1
635 x 1 good speed
655 x 1 Pr held it at lockout and yelled out "MICHAEL NEAL "
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Post by Donovan on Mar 6, 2007 0:44:47 GMT -5
I hear ya bull!!
TANK
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Post by Bull on Mar 8, 2007 10:19:46 GMT -5
Tanks alot
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Post by Bull on Mar 8, 2007 21:33:32 GMT -5
raw deads of a 4 inch platform with 35 lb plates instead of 45 lb plates. ( so, it was really more like pulling from a 7 inch platform, my feet wouldn't fit under the bar!!!!! )
255 x 3
325 x 3
395 x 3
465 x 1
500 x 1 ( this is a pr by default NEW EXERCISE FOR ME )
after Jason left the party really got started.. hahahahahah
reverse bands from the 1 pin ( blues )
405 x 3
495 x 3
585 x 3
675 x 3
765 x 1
860 x 0 Missed it bad oh' well maybe next time.
675 x 3
lower back is fried from the super low pulls
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Post by Bull on Mar 10, 2007 23:20:19 GMT -5
WARM UP SETS
bar x 20
135 x 10
225 x 10
315 x 10
WORK SETS
385 x 5 ( paused the last rep )
385 x 4 ( paused the 5th rep but hit the upright on the lockout)
5 BOARD PRESS
495 x 4
495 x 4
( wanted 5 reps on both sets , but I could only manage 4 )
CLOSE GRIP PRESS
335 x 5 ( paused last rep)
335 x 5 ( paused all reps )
BARBELL SKULL CRUSHERS
135 x 12
185 x 5
205 x 5
225 x 2
135 x 8
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Post by Brian Hill on Mar 10, 2007 23:50:41 GMT -5
Looking Strong IronBull!!!
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Post by Bull on Mar 22, 2007 19:54:44 GMT -5
REVERSE BAND DEADS FOM THE FLOOR ( blues )
405 x 3
495 x 3
585 x 3
675 x 3
765 x 1
855 x 0 missed it just below the knees
765 x 1
800 x 1 PR from the floor
765 x 1
765 x 1
675 x 3
REVERSE BAND PIN PULLS ( 1 PIN )
585 X 3
675 X 1
765 X 1
855 X MISSED
765 X 1
765 X 1
675 X 3
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Post by Bull on Apr 19, 2007 19:52:51 GMT -5
Reverse band from the floor
495 x 3
585 x 3
675 x 3
765 x 3
855 x 1
905 x 1 NEW PR had good speed on it too.
Reverse band from the 1 pin
765 x 3
855 x 1
905 x 1
reverse band from the 2 pin
765 x 1
855 x 1
905 x 1
955 x 1
1055 x 1 didn't even pull the slack out of the bar
975 x 1
855 x 1
765 x 3
675 x 3
did most of this with another bloody hand You have to love Blood and chalk mixed together.
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Post by Bull on Apr 28, 2007 11:03:47 GMT -5
raw bench
WARM UP SETS
bar x 20
135 x 10
135 x 10
225 x 5
315 x 5
WORK SETS
405 x 3
405 x 3
405 x 3 paused the last rep
455 x 1
475 x 1 pretty easy I think I was good for 10 more lbs
INCLINE PRESS
225 x 8
315 x 8
315 x 6
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Post by Bull on Aug 4, 2007 19:14:57 GMT -5
Saturday July 28, 2007
raw deads
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 1
615 x 1
650 x 1
680 x 1 5lb PR
585 x 0 I didn't fell like pulling anymore
585 x 3 because Mike Neal talked me into it. 3 rep max PR
Thursday August 2, 2007
raw pin pulls from 1 inch below the knees
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
675 x 1
700 x 1
710 x 1
720 x 1
725 x Missed it. I had plenty enough on it to lock it out but my bloody hand caused the bar to slip. Added more chalk to my hands. My hand was covered with " CHUD " chalk + blood.
725 x 0 missed it again. almost a quarter of my palm ripped from my left hand. Oh well.
time to do some pulls thru's
green band pull thru's
4 x 12
Saturday August 4, 2007
Max Effort bench
warm up
bar x 20
bar x 20
135 x 10
225 x 10
315 x 5
Work sets
420 x 1 touch and go = very easy
460 x 1 Paused = this is a 5lb gym PR and 15 pr over my best meet bench
455 x 1 touch and go = very fast very easy
465 x 0 mental block I guess
Triceps pushdowns
176 x 20
176 x 20
176 x 20
I'm fried..... with the heavy deads on thursday , my back is still sore. I'm beat up. I'm going to do some speed bench with accesorry work on tuesday and speed pulls on thursday. then take a little time off. I need to recover. I really like the bench routine I just finished. I made great gains in only 6 weeks. I'm going to run it again after I take next Saturday off.
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Post by Bull on Aug 18, 2007 12:29:39 GMT -5
Thursday August 16, 2007
Max Effort Deadlifting
Reverse Blue bands from the floor
315 x 3
405 x 3
495 x 3
585 x 3
605 x 3
765 x 1
855 x 0 got it just above my knees
855 x 0 didn't get this one to my knees
855 x 0 Strike 3 I'm out
765 x 2
675 x 3
585 x 5
Man I have lost some strength. I'm gonna blame it on the HEAT ( WE DON"T HAVE AC )
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Saturday August 18, 2007
Max Effort Bench
Warm up
bar x 20
bar x 20
135 x 10
225 x 10
315 x 5
Work sets ( all reps paused with a press command and rack command on last rep )
420 x 1 missed second rep
420 x 2
420 x 2
5 board press
425 x 3
455 x 3
475 x 3
495 x 3
rock-n-rolls supersetted with tate presses
50 x 12 / 10
50 x 12 / 6 Triceps are fried
Wide Grip Pulldowns
150 x 10
175 x 8
200 x 8
Did some bicep work.
I'm really upset I missed my second rep on my first work set. Today the weight felt heavier than ever.
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Post by Tony "The Beast" Atkins on Sept 1, 2007 20:29:47 GMT -5
No heat is hardcore Iron Bull!
The Beast
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