BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Saturday June 19th, 2010 DE Squat/ME Deadlift Day:
Went to MDBB today...

DE Box Squat w/Texas Squat Bar:
55x6 Plus 160lbs of Chains on All Sets Today
145x4
235x3
325x2
415x2 Added Belt
505x2x4 Added Size 50 Metal Pro Briefs
555x2x4 (These were real grinders today)

ME Reverse Green-Band Deadlifts (Approx. 90-100lbs off f/floor & 0lbs @lockout):
245x5 (Hook Grip) Added Size 58 Metal King Sumo Pro Deadlifter
335x3
425x2 Straps Up (Loose) & Added Belt
515x2 Switched to Competition Grip
605x1
655x1 Tightened Straps
705x1 Last Man Standing on these today so I was pretty happy, but even more happier with the way I pulled in my new Deadlift suit ;D

Ab Roller Superset w/:
BWx10x4

G/H Raises w/25lb. Plate:
x8, 8, 8, 10

[bigredmachine]

Week 12- Sunday June 20th, 2010 Deload ME Bench Day:
Went to MDBB Today…

Warm Up: 2 Trips w/Sled, BW Push Ups, Reverse Hyper 2x12, Int/Ext. Rotations w/tubing, and some stretching…

Barbell Floor Press (WG- Pinky on the Rings):
45x12
135x5
185x3
225x5x2
245x5

CG Floor Press (CG- Index Just Before Smooth):
185x8
205x8 (Left shoulder started hurting on this one)
225x8

Front Raises w/Swiss Bar (WG):
35x10
55x10
65x10
75x10

Face Pulls w/Rope:
45x15
55x15x3

Done!

[Brian Hill]

Glad to see that you started a log on here Scott!

All of you're pulls looked VERY fast and easy yesterday.

[bigredmachine]

Week 12- Tuesday June 22th, 2010 RE Lower Accessory Day:
Went to NMF today…

Warm Up: 10 Minutes on Ellitpical, BW Squats, BW GM’s, Leg Swings, and Stretching…

CSR’s w/Mini Band (Neutral Grip) Superset w/:
Bandx10
45x5
90x5
135x5 (I figured would try these w/the band today and it was definitely a different feel than doing regular CSR's)

Seated Leg Curls:
4x12

Bentover DB Rows (No Straps) Superset w/:
80x10
100x10
135x30 ea (PR)

Inner/Outer Hip Machine:
3x12 ea way

Hanging Leg Raises Superset w/:
BWx12x4

DB Side Bends:
70x10
85x10
100x10

Walking Lunges:
BWx10x2 el

20 Minutes Cardio on Bike to finish up. Man I felt like I just got through doing an aerobics class when finished doing this workout today

[bigredmachine]

Week 12- Thursday June 24th, 2010 DE Bench Day:
Went to NMF today…

Warm Up: 5 Minutes on Ellitpical, Int/Ext. Rotations w/Tubing, and Stretching…

DE Speed Bench (Alternated Back & Forth Between Wide and Medium grips):
45x15
45x5 Added Doubled Mini Bands
95x5
135x5x5 (The first couple of sets felt heavy and slow but after that everything felt fast and explosive. So I think I should have taken alittle more time to warm up)

Rolling DB Extensions on Incline:
30x12
45x10
60x10
70x10 (Man these were tough!)

One-Arm Cross Body DB Extensions (Burn-Out Set):
35x20, 8, 8 (Alt. back & forth between each arm)

Push-Ups:
BWx15x3

Plate Pinches:
2-10lb Plates x30, 60 seconds

25 minutes cardio on elliptical to finish up…

[bigredmachine]

Week 11- Saturday June 26th, 2010 ME Squat/DE Deadlift Day:
Went to MDBB Today…

Warm Up: 1 Trip w/Sled, BW Squats, BW GM’s, Leg Swings, Hip Circles, and Some Stretching…

ME Full Squats w/Texas Bar:
55x6 + 160 lbs. of Chains Used on All Sets
145x4
235x3
325x2
415x1
505x2 Added Belt & Size 58 Metal Ace Pro Squatter (Straps Down)
595x2
685x2
800x1 Straps Up (Approx. 960 at the Top) Light Weight !

DE Speed Sumo Pulls w/Doubled Mini Bands:
135x5 + Added Size 58 Metal King Sumo Pro Deadlifter (Straps Down)
225x3 (Alternated 3 Different Grips & Switched Back and Forth Between Competition/Extra Wide Sumo Stances Each Set)
315x1x4
365x1x4 Straps Up

Pulldown Abs:
80x10
125x8
135x8x4

G/H Raises (100 Total Reps):
BWx15, 15, 15, 15, 15, 15, 10

What an Awesome Workout Today!!!!!!

[bigredmachine]

Week 11- Sunday June 27th, 2010 ME Bench Day:
Went to MDBB Today…

Warm Up: Sled Drags x2 Trips, BW Push-Ups, Int/Ext. Rotations w/Tubing, & Some Stretching…

ME Bench Press:
45x15
135x8 Added 4” Pipe for Arch on Raw Sets to Chest
185x6
225x3
255x2
285x2
335x1 +2B
335x3 +3B Added Size 58 Metal Pro Ace Bench Shirt & 80lbs of Chains for All Shirted Sets
365x3 +3B
405x3 +3B
455x3 +3B (Approx. 535lbs at the Top which is 10lbs over my current max, so not bad for a day where I was really feeling beat up and weak from the previous day's training)

DB Press on Flat Bench to Failure x2:
85x15
85x21

JM Presses (CG- Index on Smooth):
95x10
145x8 Added Wrist Wraps
195x6 Added Elbow Sleeves (Yeah, Gear Whore!)
205x6

Alternating Front DB Raises Superset w/:
15x10 ea
20x10
25x10
30x10

Band Pull-Aparts:
Minix15x4

Done!

[bigredmachine]

Week 11- Tuesday June 29th, 2010 Lower Accessory Day:
Went to NMF today and Man I think going to quit drinking energy drinks before my lower body workouts because I felt I was going to have a heart attack and die today because my heart was beating so fast from doing all this high rep stuff …

Warm Up: 10 minutes on Elliptical, BW Squats, BW GM’s, Leg Swings, Hip Circles, and Some Stretching…

T-Bar Rows w/V-Handle (Superset w/:
70x10
140x10
175x10
210x10
235x10

Hanging Leg Raises:
BWx15x4 (These are harder than they look but not bad for a 300 pound man to be doing these)

Leg Press (Triset w/:
180x12
380x12
380x12

Barbell Shrugs:
225x15
275x15
275x15

Band Good Mornings:
Average x15x3 (Really worked on popping my hips through on these today)

Walking Lunges w/Db’s:
BWx10 el
25x10 el
50x10 el

25 Minutes on Bike to finish up…

[bigredmachine]

Week 11 Wednesday June 30th, 2010 DE Bench Day:
Went to NMF today. I was aiming to wait and go on Thursday allowing me alittle more recovery time but hey I got bored so what can I say? Except that I'm a retard and should have listened to my body because man I had a workout! Everything felt heavy and slow, and my shoulder was hurting bad, and my was bleeding, and etc...

Warm Up: 5 minutes on elliptical, Int/Ext Rotations w/tubing, and some stretching...

DE Speed Bench Press:
45x20
Added Doubled Mini Bands
45x10
95x5
135x3x3 (CG - Index on Smooth)
155x3x3 (MG - Two Inches f/Smooth)
175x3x3 (WG - Pinky on Rings)

3 Board Press w/Doubled Mini Bands:
225x3 (WG)
245x2
255x3 (Got someone to spot me on this one and man does that make a difference!)

Dizenzo Rows (Standing Pulldowns to the Sternum):
100x15x4 (Tried these for the first time today and didn't really like them. I would rather do seated cable rows with a wide grip bar b/c I think I would get more out of it)

DB Hammer Curls (Superset w/:
30x10 alt. back & forth
50x10
60x10
65x10

Dip Machine:
Stack x15, 15, 15, 37

20 minutes on bike to finish up...

[bigredmachine]

Week 7 Wednesday Upper/Lower Assistance:
Went to NMF Today…

WU: 10 Minutes on Elltipical, BW SQ’s, BW GM’s, Hip Circles, Leg Swings, BW Push-Ups, and some Stretching…

Chest Supported Rows:
45x20
90x15x2 sets

Back Extensions:
BWx12x3 sets

Barbell Shrugs:
135x20
185x20x2 sets

Weighted Decline Sit-ups:
Med Ball x15x3 sets

Walking Lunges:
BWx15x2 sets

Int/Ext Rotations w/Tubing:
2x20 each way

DB Hammer Curls:
20x15 each arm
25x15 each arm

Tricep Pushdowns w/V-Handle:
2x20

Not sure what's wrong with this forum, but it looks like it's lost the last month of posts that we have posted on here?

[bigredmachine]

Week 6 Saturday July 31st, 2010 RE Squat/ME Deadlift:
Went to MDBB Today…

RE Full Squats w/Texas Bar (Beltless):
55x5 -Plus 160lbs. of Suspended Chains
145x4
235x3
325x2
Added Briefs
415x2x4 sets

ME Sumo 4” Block Pulls w/80lbs. of Chains:
Kept Briefs On
135x5 (Hook Grip on All Sets)
225x3
Added Belt
315x3
405x1
Added Suit w/Straps Up
495x1
545x1
585x0
585x0 (Switched to Competition Grip but Still couldn’t lock it out)

Reverse Hyperextensions:
180x12
270x10x3 sets

Pulldown Abs:
90x10
135x10x5 sets

G/H Raises:
BWx12x3 sets

[bigredmachine]

Week 6 Sunday August 1st, 2010 RE Deload Bench:
Went to NMF today…

WU: Ellitpical 5 minutes…

Bench Press:
45x15 –Competition Setup & Grip on All Sets
45x5
95x5x2 sets
135x5x2 sets
*Really just worked on my form & setup today on these light sets, which felt great BTW ;D

Seated Barbell Shoulder Press:
135x10
185x10x4 sets

Pec-Deck Flies:
50x15
60x15
70x15

Rope Face Pulls:
80x15
120x15x4 sets

Rolling DB Extensions:
30x15x3 sets

Single-Arm Cable Curls (For Left Bicep):
20x15
30x15

15 Minutes cardio to finish up. Not sure if the forum is ever going to get fixed so I figured I would go ahead post what I did this weekend...

[bigredmachine]

Week 6 Tuesday August 3rd, 2010 Lower Assistance:

WU: 5 minutes of elliptical, BW SQ’s, BW GM’s, Hip Circles, Leg Swings, and Some Stretching…

Bentover Barbell Rows:
135x10
185x10x4 sets
*My left bicep was bothering alittle on these today but I pushed through it anyway..

Hanging Leg Raises:
BWx12x5 sets

Lat Pulldowns w/Wide Grip:
100x10
120x10
140x10
160x10

Hip Machine Inner/Outer:
4x12 each way

Single-Leg Leg Presses:
90x15x2 sets each leg
*Did these just for the giggles of it

Did 30 minutes of cardio to finish up today. Not the best workout ever but I got in what I needed too. For some reason I don’t know why, my right knee has been bothering me these last few days, doing a lot of cracking and popping mostly when I am walking. Maybe it’s just old age and/or probably a lot of wear & tear like the rest of my body has experienced over the last few years. So hopefully it holds up

[bigredmachine]

Week 6 Wednesday August 4th, 2010 Upper Assistance:
Went to NMF Today…

CG Bench Press on Smith Machine (Partials):
45x20
95x10
135x8
185x5
225x5
275x5
Added Wrist Wraps
295x5
315x5
*Was aiming to do 4 Board Press today but didn't have anyone around to spot me so I decided to play it safe and do some close grip partials on the smith machine

DB Tate Presses on Incline Superset w/:
30x10
45x10
60x10
65x10
70x10

DB Hammer Curls:
20x10 each arm
25x10 "
30x10 "
35x8 "

Tricep Pushdowns w/Eazy-Bar:
90x100x1 set (Switched back and forth between wide & close grips)

Int/Ext Rotations w/tubing:
2x15-20 each way

Single-Arm Cable Curls (Left Bicep Only):
30x20
30x25

30 minutes of cardio to finish up. Overall not a bad workout today, but definitely not a great one. Looking forward though to a putting up some BIG weights this weekend!!

[bigredmachine]

Week 5 Saturday August 7th, 2010 ME Squat/RE Deadlift:
Went to MDBB Today…

Competition Full Squats w/Texas Bar:
55x12
145x8
255x4
345x2
Added Belt
455x1
Added Briefs
575x2
665x1
Added Suit
755x1
845x1 –Straps Up Loose
Added Knee Wraps & Beanie
935x1 (Opener)

SLDL on 2" Block w/Fat Bar (Beltless):
135x8 -Overhand Grip
185x5
225x5
275x3 -Switched to Competition Grip
325x3
375x3
425x2

G/H Raises w/Plate:
BWx10
25x10x4 sets

Overall not a bad workout today! The weight felt light on my back today, well except for the last couple sets. Anyway I got some good work in today in my full suit and this session went alot better the one I did a couple weeks ago. My technique felt pretty dialed in and honestly I'm very satisfied with squatting "only" 935 today. Even though I did want to do one set in 1000lb range just for ego's sake but I was just taxed after that last set so I decided to shut it down from there. The goal today really was to figure out what my opener was going be and I think I definitely have better idea now. 935 might have been a tad high today but another 10 or 15 pounds should help get me down to depth come meet time. I definetly feel alot more confident now as we move closer to the meet ;D