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Post by bigredmachine on Oct 6, 2010 18:52:27 GMT -5
Week 22 Wednesday October 6th, 2010 Upper Accumulation:Wu: 5 minutes cardio..
Standing Barbell Military Press:45x20 95x10 135x5x5 sets CG Overhand Lat Pulldowns:100x12 130x12 160x12x4 sets Assisted Dips:BWx10x4 sets BWx10 (No Help on this last one)
DB Incline Tate Presses Superset w/:35x12 50x12 70x12 60x12 50x12 DB Hammer Curls (Palms Facing):20x10 each arm 30x10x3 sets " 35x8 " Standing Barbell Curls:45x15x4 sets *Alternated each set between a regular grip and a reverse grip.
10 minutes of cardio..Really good workout today, at least for what it was 
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Post by Brian Hill on Oct 6, 2010 19:53:54 GMT -5
Looking strong, big buddy!
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Post by bigredmachine on Oct 8, 2010 19:41:44 GMT -5
Week 22 Friday October 8th, 2010 Lower Accumulation:
WU: 5 minutes of cardio, Foam Roller, BW Squats, BW GM's, and Some Stretching..
Box Squats w/Olympic Bar (Beltless):
135x8
225x5
295x5
375x5x5
Leg Press:
200x10
400x10
490x10
580x2
*Was aiming to do more sets and reps but my left ass check started hurting on these so I decided to shut it down.
Hanging Leg Raises:
BWx10x4 sets
*For some reason these things have really been hurting my ribs the last few times that I have done them, dammit..
Lying Leg Curls Superset w/:
65x12
125x12
200x12x3 sets
Speed Twists w/Plate:
25x15x3 sets each side
Walking Lunges w/DB's:
BWx10 each leg
30x10x2 sets each leg
Wrist Roller:
15x2 Reps
15x3 "
10x2 "
Man this workout really sucked ass today!! I really had to push myself mentally to get through it. Mind over Matter Baby, Mind over Matter!!!
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Post by bigredmachine on Oct 10, 2010 13:19:15 GMT -5
Week 21 Sunday October 10th, 2010 Upper Accumulation:WU: 5 minutes on Eplitical.. Barbell Bench Press:45x20 45x5 (Competition Setup & Pinky on Rings Grip) 95x5 135x5 175x5 215x5x5 (65%) DB Bench Press:45x10 70x10 90x10x3 sets
Barbell Front Raises Triset w/:45x12x3 sets Band Face Pulls:Lightx12x3 sets One-Arm Cable Side Raises:30x12x3 sets Incline DB Flies:20x50x1 set
One-Arm Cable Curls:30x50x1 set (Left Arm Only)
10 minutes cardio to finish upGood Workout Today!
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Post by bigredmachine on Oct 11, 2010 19:26:20 GMT -5
Week 21 Monday October 11th, 2010 Lower Accumulation:
WU: 5 minutes of Cardio, BW Squats, BW Good Mornings, Leg Swings, & Hip Circles..
SLDL's off 2" Blocks (Beltless):
135x10 (Used a Hook Grip Today)
225x4
295x4
345x4x2 sets
365x3x2 sets
Added Straps
385x3
385x4
Barbell Good Mornings:
95x10
135x8
185x8x2 sets
205x8x2 sets
T-Bar Rows w/Close Neutral Grip:
70x10
105x10
130x10
165x10x3 sets
*Didn't want to go too heavy on these today b/c of my bicep*
Barbell Shrugs Superset w/:
185x12
225x12
Added Straps
315x12x2 sets
Pulldown Abs:
100x10
130x8
150x8
160x8
170x8
Standing Calf Raises Superset w/:
BWx20x2 sets
DB Hex Head Holds:
25x20x2 sets
15 minutes cardio to finish up.
This is the best that I have felt pulling thus far since the meet, with the exception of my left ass muscle still hurting from those leg presses I did this past friday it was a really good workout overall:)
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Post by Brian Hill on Oct 12, 2010 20:09:04 GMT -5
Glad to see you finally had a good Deadlift session!
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Post by bigredmachine on Oct 13, 2010 19:47:00 GMT -5
Yeah I am too! But man I tell you I really am starting to miss the equipment at MDBB. The bars, the chalk, the monolift, and even the bench when working out. I think it can make a huge difference in your training ya know what I mean Big Papi??
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Post by bigredmachine on Oct 13, 2010 19:56:49 GMT -5
Week 21 Wednesday October 13th, 2010 Upper Accumulation:
WU: 5 minutes on ellitpical.. Standing Barbell Military Press:45x20 (Middle Finger on Rings) 95x10 155x5x5 sets Wide-Grip Lat Pulldowns:100x10 150x10 180x10x4 sets Assisted Dips:BWx10x2 sets BWx10x2 sets (Without Help) *Was aiming to do more reps and sets but man these are just too damn hard on my body and joints  I guess if I wasn't such a fat ass these wouldn't be so bad.. Rolling DB Extensions Superset w/:30x12 60x12x3 sets
DB Hammer Curls (Palms In):20x10 30x10 35x10x2 sets
One-Arm Overhead Cable Tricep Exts:2x15-20 Int/Ext Rotations w/Tubing:2x15-20 20 minutes cardio to finish up..Another good solid workout today ;D
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Post by Brian Hill on Oct 13, 2010 20:42:59 GMT -5
Yeah I am too! But man I tell you I really am starting to miss the equipment at MDBB. The bars, the chalk, the monolift, and even the bench when working out. I think it can make a huge difference in your training ya know what I mean Big Papi?? Yep! I hear ya loud and clear! haha You should come visit us sometime soon! |
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Post by bigredmachine on Oct 14, 2010 18:55:12 GMT -5
Yeah I definitely plan on coming on Sundays again next month once I start my transmutation phase:) Good News! I got my certificate in the mail today from the AAPF saying that I am a National recorder for the squat for my weight class, which is just awesome by the way. And they also posted it on their website under records for the AAPF. Now why couldn't the GD IPA do that when I broke a record in their federation?  Those fuckin' cock suckers!!!  |
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Post by Brian Hill on Oct 15, 2010 18:52:56 GMT -5
That's awesome! Fuck the IPA... they can't handle a real nigga! haha
Me and Tony have been talking to Eric Hubbs... He's wanting to hold a meet in NC on March 5, 2011. He wants us to help him find a venue near us. We've been looking and think we've found a good one in Clemmons. About 5 minutes from MDBB. So if all works out, I think that is gonna be the next stop for Me and Jazz andddddd..... Tony is gonna do it too!
Just a heads up. It's still in the works right now.
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Post by bigredmachine on Oct 15, 2010 19:46:57 GMT -5
Yeah that sounds like an great idea! And it's only about 8 hours closer than that Gay Ass IPA one in Columbus ;D You mean Tony the "Beast" Atkins is coming out of Retirement? ?? LOL! Hey you could always have it at the Greensboro Colosseum, I mean if all else fails. Haha... |
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Post by bigredmachine on Oct 15, 2010 19:56:20 GMT -5
Week 21 Friday October 15th, 2010 Lower Accumulation:WU: 5 minutes Cardio, BW Squats, BW Good Mornings, Leg Swings, Hip Circles, and some stretching..
Box Squats w/Olympic Barbell:135x6 225x4 315x4 405x4x3 sets Added Belt 405x4x3 sets *Man, when I added my belt for those last three sets it felt like I took a hundred pounds off the bar! Barbell RDL's:135x8 205x8 255x8 Added Straps 305x8x3 sets
Weighted Decline Abs Triset w/:25lb Plate x12x4 sets
Seated Leg Curls:4x12 Inner/Outer Hip Machine:4x12 each way Walking Lunges w/DB's:BWx10 each leg 25x10 each leg 45x10 each leg 10 minutes on bike to finish up.This was the last workout of good solid week of training 
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Post by Brian Hill on Oct 16, 2010 17:36:52 GMT -5
Yeah that sounds like an great idea! And it's only about 8 hours closer than that Gay Ass IPA one in Columbus ;D You mean Tony the "Beast" Atkins is coming out of Retirement? ?? LOL! Hey you could always have it at the Greensboro Colosseum, I mean if all else fails. Haha... I know! Nothing better than a backyard meet! haha. It's such a good idea it's bringing THE BEAST out of retirement. I like how you think, but idk know if the Coliseum is in the budget. haha |
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Post by bigredmachine on Oct 17, 2010 13:19:13 GMT -5
Week 20 Sunday October 17th, 2010 Upper Accumulation:
WU: 5 minutes on Elliptical..
Barbell Bench Press:
45x20 (Competition Setup & Pinky on Rings Grip)
95x10
135x5
185x4
235x4x6 sets (70%)
DB Bench Press:
50x8
75x8
Added Wrist Wraps
100x8x2 sets
50x20x2 sets
Band Pull-Aparts Triset w/:
Mini x12x4 sets
DB Front Raises (Palms Facing):
15x10
20x10
25x10x2 sets
Chest Supported DB Side Raises:
10x10
15x10
20x10x2 sets
Reverse Cable Curls:
2x15
25 minutes of cardio..
Wasn't the best workout ever but I got done what I needed to get done, end of story.
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I guess if I wasn't such a fat ass these wouldn't be so bad..
Those fuckin' cock suckers!!! 
