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Old 10-02-2012, 10:17 PM #295
black_angus
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That guy in the polo totals over 1300 at 148.
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Old 10-03-2012, 12:00 AM #296
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pulled 435x9 tonight on deads. pretty happy considering i havent deadlifted in a couple months and had good form.

then i did wide grip pullups, worked up to bodyweightx14
barbell rows 185x15, good form here got a good squeeze
hammer strength pullover
abs

one of the best back workouts of my life. i could actually feel my mid-upper back pumped up.
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Old 10-03-2012, 12:19 AM #297
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Shoulders

BB Incline- 65x3x5 ballistic
Seated DB- 55x8, 65x7, 70x5, 60x8
Military- 95x4x9 Holy crap....
DB Lateral raise- 3x10 w/ 10's, 1x10 w/ 15's
Overhead press machine- 3x10
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Old 10-03-2012, 12:21 AM #298
]TSS[ Dake
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Hey you and that other guy that just posted should be lifting buddies
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Old 10-03-2012, 09:59 AM #299
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Incline BB: 235x4
DB bench: 95x6
Pec deck: 235x9
RGBP: 205*x8
Wide cable curls: 80x16
BTH DB press: 90x10
Reverse curls: 80x18
Pushdowns: 65x19
Preacher: 80x18

Strength has been plummeting the last couple weeks.

Incline went from 230x7 down to 235x4
RGBP went from 195x13 to 200x11 to 205x8

I bumped up my workout frequency lately, maybe I'm not leaving enough time for recovery.
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Old 10-03-2012, 02:17 PM #300
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RGBP = regular grip?
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Old 10-03-2012, 02:20 PM #301
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Reverse grip bench press in the smith, using it as a tricep exercise.
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Old 10-03-2012, 08:04 PM #302
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4 second negative on everything is leading to some humbling numbers
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Old 10-03-2012, 08:07 PM #303
]TSS[ Dake
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We've being doing 6 second negatives on our top sets for squats, bench, and pullups for team lifting.

Torture.
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Old 10-03-2012, 08:18 PM #304
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Some kunt was repping out 120 db press like it was nothing and another kid was doing 545 DLx10, both same age as me. I died a little inside
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Old 10-03-2012, 08:20 PM #305
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You should have offered to spot him then teabagged him to exert your power
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Old 10-03-2012, 08:25 PM #306
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dey were obvi usin stahroids
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Old 10-03-2012, 08:31 PM #307
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B2

Front squat 215x2 Pre
170x8,4
155x6,4,3
leg ext 3x30

RDL 135 3x10 <- felt much more secure as far as keeping back in extension
ham curl 4x12

trap bar shrug 230 3x12

ab wheel from knees 3x6

BW dips, a few sets in between exercises
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Old 10-03-2012, 09:50 PM #308
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Push day

Incline DB - 35x5, 45x4, 65x3, 80x2, 95x3 (Were pretty easy and explosive. Will bump up to 100x1 next time)
Cable crossovers
Incline Machine - 60x20, 60x14 (Small range of motion for a pump)
Arnold Presses - 45x15, 55x15 (First time doing these. Going light to get use to it)
Cable Lateral raises - 7.5 x 12 for 3 sets +5 partials following each set. (These partials feel great and have really helped get a strict delt pump.)
Tricep pushdowns - 55x12, 55x6, 55x4
HS Seat Dip - 3ppsx 12, 3ppsx 6, 3ppsx3.

I've decided to do a push/pull/legs split as it's less taxing on my body and more enjoyable for the time being. For all the major body parts, I'm taking the preactivation method (credit lurker) followed by one exercise dc style, and usually one final high rep set for the pump. For arms and shoulders, I've just been doing two exercises dc style, then one or two sets for a pump.

Is this an optimal routine? no. But I look and feel amazing after each workout and that's all I care about. Plus I've been waiting longer between sets and my strength is noticeably higher.

Plus being down 13lbs from the beginning of last month, my upper body strength has been constant or progressing nicely. My lower body strength has dropped significantly.
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Old 10-03-2012, 09:54 PM #309
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BSS: 3x5x80
Lunges: 2x20x40,50
Ext: 2x20x80
GHR: 2x8xBW
Standing Ham Curls: 2x12-15x25
Seated: 2x15-20x50
Donkey Calves: 4x12-15x115
Seated Calves: 2x15-20x25

Weak calves/hams.../legs of peace

felt like this though:

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Old 10-03-2012, 11:04 PM #310
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Back/Bis/Tris

Lat Pulldown- 3x10, 9
Lat Pullover- 4x10
Low Row Cable- 4x10
Low Row Machine- 4x10
EZ BB curls- 70x3x8
Tri Extensions- 3x10
Skullcrushers- 3x10

Probably got the best Bi pump I've ever had tonight.
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Old 10-04-2012, 08:52 PM #311
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10/4- Press #11

Press- 2x2@180
Shrugs- 5x3@405, 3x3@455
Face pulls- 5x20
Neck cable raises- 5x20 front/back
Pullups/reverse curls/band pull-apart superset- a bunch

Notes: My elbows have been feeling awful lately, so I did a ton of pulling today, and that will be the theme for the assistance work for the rest of this cycle, on my bench and press days. Instead of doing a variation after my main sets, I will probably just do something like two sets of five at 80-85% of my estimated 1RM.

This will keep my volume high enough without having to set up for another lift, which will give me more time to work on assistance lifts, which again, will be pretty much all pulling. I may do a slight amount of high-rep isolation work for a bit of blood flow.
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Old 10-04-2012, 09:14 PM #312
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Quote:
Originally Posted by black_angus View Post
Notes: My elbows have been feeling awful lately, so I did a ton of pulling today, and that will be the theme for the assistance work for the rest of this cycle, on my bench and press days. Instead of doing a variation after my main sets, I will probably just do something like two sets of five at 80-85% of my estimated 1RM.

This will keep my volume high enough without having to set up for another lift, which will give me more time to work on assistance lifts, which again, will be pretty much all pulling. I may do a slight amount of high-rep isolation work for a bit of blood flow.
high rep curls have kept my elbows feeling good.
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Old 10-04-2012, 09:16 PM #313
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Quote:
Originally Posted by CobraXX View Post
I've decided to do a push/pull/legs split as it's less taxing on my body and more enjoyable for the time being. For all the major body parts, I'm taking the preactivation method (credit lurker) followed by one exercise dc style, and usually one final high rep set for the pump. For arms and shoulders, I've just been doing two exercises dc style, then one or two sets for a pump.

Is this an optimal routine? no.
That's like basically LEMUR 1.5
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Old 10-04-2012, 09:28 PM #314
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Quote:
Originally Posted by Lurker27 View Post
That's like basically LEMUR 1.5
Very similar, but less volume most workouts and I also add in an extra set or two on certain exercises depending on how I feel. I know the way I explained it came across exactly how lemur 1.5 is laid out, but I've followed Lemur 1.5 to the t and this is a bit different. It's more of a push/ pull/ legs split with some Lemur applications thrown in where I feel like it.
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Old 10-04-2012, 09:28 PM #315
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Quote:
Originally Posted by Lurker27 View Post
That's like basically LEMUR 1.5
forgot to respond to that lol. I was like "that's what I do"

lemur 1.5 is essentially chest/shoulder/tri, legs/traps, back/bi

Now that I'm getting into it, I freaking love it.
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