Overhead Press - Clean from bench, every rep

95LBS x 5
115LBS x 5
135LBS x 3

Incline Dumbell Press

35LBS x 10
45LBS x 10
52LBS x 10
52LBS x 10 (Cheepet these dumbells damn hard to balance sial!)

Bench press

135LBS x 10
135LBS x 10
135LBS x 10
135LBS x 10 (Fckaryoney, these sets were FCKING TOUGH!)

Dumbell Flies

25LBS x 10
25LBS x 10
25LBS x 12

Dips

2 reps (shoulders were killing my ass!)

Skull Crushers

45LBS x 10
45LBS x 10
45LBS x 10
45LBS x 10 (all done on a decline bench which made it look hardcor'er)

Bicep Curls

45LBS x 8
45LBS x 10
45LBS x 6 (superrrrrrrrrrr duper slow reps)

Calf raises

lotsa em!
i kjust like how they look when u do it;


I hate high reps. I hate it totally.

Haha pizza ur not the only one who hate high reps. Today i started high reps+keto. My hand were shaking but manage the pull them off. I cant imagine squatting this friday.

Anyway good luck with ur training man. Cant wait to see how big u get. Powerlifter>>Bodybuilder

Bye guys.
I'm outta H&F. Btw, someone pass on the msg to ego, i'll be needing some whey real soon i think.

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Added on June 18, 2007, 7:03 pmDeadlift

300LBS x 1
315LBS x 1 (Mmm, strong!)
335LBS x 1 (OO, dropping part was hard)

Speed Deadlift
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3 (Suddenly shin hit something or duno what lah.....shin felt like it was gonna split)

Circuit Between

Lat Pulldown x 3 x 8
Good Morning x 3 x 8
Bent Over Row x 3 x 8

(I forgot about 1 exercise)


This post has been edited by pizzaboy: Jun 18 2007, 07:03 PM

300LBS x 1
315LBS x 1 (Mmm, strong!)
335LBS x 1 (OO, dropping part was hard)

Speed Deadlift
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3 (Suddenly shin hit something or duno what lah.....shin felt like it was gonna split)

Circuit Between

Lat Pulldown x 3 x 8
Good Morning x 3 x 8
Bent Over Row x 3 x 8

(I forgot about 1 exercise)

wtf?? double post? nice volume man..

Benchpress

115LBS x (cannot rmbr)
135LBS x 12-15
155LBS x 10
185LBS x 8
205LBS x 4
225LBS x 1 (something went wrong)
155LBS x 8

Deadlift

225LBS x 1
285LBS x 1

Duno do for wat also.....just felt like trying

Clean to shoulder

135LBS x 2
155LBS x 2
175LBS x 2

Lat Pulldowns

130LBS x 8
150LBS x 5

Bench Machine

Stack x 10

Did this all in 30 minutes. Was in a hurry actually.

requesting squat vid

Can't squat.
Something going wrong with knees. Giving it a break. Also, not really training that much anymore.

Feeling a little burnt.....

4 board presses aren't difficult

wow.

ez huh? okay strong one. do post a vid, i'd like to see how much you press.....and more importantly, form.

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Added on September 12, 2007, 10:14 pmMonday [10 September 2007]

Bench

135LBS @ 8x3 [55%]

Pull-ups

2x10 @ BW
1x5 @ BW+25LBS
1x10 @ BW [Wide-grip]

Close Grip Benches

5x5 @ 135LBS @ 155LBS * @ 155LBS @ 160LBS @ 175LBS

DB Seated Military Press

1x10 @ 20KG/hand
2x8 @ 25KG/hand *

Hanging Leg Raises

3 sets @ 10 seconds isometric hold.

*=Tough reps

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Added on September 12, 2007, 10:24 pmWednesday


This post has been edited by pizzaboy: Sep 12 2007, 10:25 PM

Wednesday
Deadlift

135LBS @ 5
225LBS @ 5
320LBS @ 3
335LBS @ 1
345LBS @ 1
365LBS @ 1 (But didn't lock out due to weak grip and the plates slid off)

Standing GM

135LBS @ 3x5

One Arm Dumbell Row

40KG @ 3x10-13 reps

Wide Grip Pull Ups

2x10

1 Arm Dumbell Sit-Ups (Done while holding a 15KG dumbell on one arm per time)

5 reps left arm
5 reps right arm

Pistols (Aka 1 leg squats)

3x3 with bodyweight.

Random handwalks and handstands

Review
*Dumbell rows were tough
*Must work on abs more often, had a tough time doing the sit-ups.
*Played tennis afterwards for 10 mins

wooot

Thursday morning

GPP (General Physical Preparedness)

Circuit of:

*Frog jump to pull-up
*10 push-ups
*4 single leg squats

10 rounds. Forgot to set stopwatch. Bah!

Note:

*Circuit is when you do the 3 exercises in that particular order, when each accomplished set being ONE round.
*Freaking dumbell rows/kroc rows slaughtered my obliques and upper back and rear delt head. Sore as hell.
*The single leg squats on the right leg was tough because of the tear that Smolov caused.

I is seeing a lot of teh conditioning

ei syd. i asked in msn u no reply me lol.. any poliquin rotator cuff exercise article? and if pizzaboy come into any let me know yaa

I don't know, band stretching maybe? Or isometrics

over hea dband stretching is one. but i dont have any bands lol

I'll take that you're trying to strengthen your rotator cuffs? What I can remember doing, to strengthen it were;

*Push presses
*Handstands ( Locked shoulders and lats)
*Heavy farmer walks (Farmer walks require you to really REALLY lock ur shoulders, I think this could help strengthen it as well)
*Stretches!!!!!
*Isometric pushes
*Lock shoulders during a pull-up

Remind me to get more work done on my shoulders, i've stopped training them and I can't even MP my bodyweight. Bah

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Added on September 14, 2007, 4:42 pmFriday [Sept 14, 2007]

Bench

135LBS x 5
205LBS x 2
225LBS x 2
235LBS x 1
245LBS x 1 (PR)

Box Squat[Below parallel]

185LBS @ 8x3 @ 55% [Easy to explode, but tough to sit on the box stable and properly]

SLDL

3 x 5 @ 225LBS

Leg Press

4x10 @ Weights u don't even care about

Glute Ham Raise

U gotta be fcuking kidding me on this shit......it's not even human level of difficulty......

This post has been edited by pizzaboy: Sep 16 2007, 01:48 PM

Sunday [16 Sept 2007]

Bodyweight Workout

Circuit [4 Sets]
10 push-ups
10 pull-ups

Elevated Supported Handstand Push-ups

3x10

Comments

*Feeling a lil lazy today, so didn't bother doing any skipping
*Tomorrow would be Squat ME day, but I've still got a torn muscle. Not sure if I can attempt, will try anyway. Hopefully I'll hit a 335LBS for at least a double or a triple. That would be all I want.
*As of 16 Sept, max lifts are at:

Deadlift: 355LBS x 2
Squat: 335LBS x 1
Bench: 235LBS x 3

Military Press: 155LBS x 2
Clean N Jerk: 205LBS
Snatch: 115LBS i CANNOT snatch for the love of mother theresa and all things evil.

I'm still miles away from breaking 1000LBS total and I feel like crap.

This post has been edited by pizzaboy: Sep 16 2007, 01:58 PM