ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 12, 2006 20:26:12 GMT -5
June 12
ME Lower
Lat Pulldowns (C-Grip) 230lbs 4x10
Lat Pulldowns (V-Grip) 220lbs 3x10
BO GMs bar 3x12
Seated Good Mornings 95lbsx7 135lbsx5 165lbsx3 195lbsx1 PR +10lbs 215lbsx1 PR
Pause ATG Squats 185lbs 3x3
BO Rows (oh) 170lbsx5 180lbsx5 190lbsx5 200lbsx5 PR +2.5lbs 210lbsx2 (nothing happening after that)
Pullthroughs 210lbs 3x15
Hammer Curls 40lbs 3x10
SUPERSETTED WITH
Standing Abs 3x15
Although my last Seated GM was not a true PR (and this probably wasnt either), it has been nice hitting PRs lately on lower body days.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 16, 2006 14:50:04 GMT -5
June 13
GHRs bwx10 +35 2x10 These felt so freakin light but I was too lazy to pick up a 45plate
Back Raises bw 3x10
Abs
June 14
ME Upper
Lockouts 135lbsx10 225lbsx5 315lbsx5 365lbsx5 405lbsx3 455lbsx1 495lbsx1 505lbsx1
Pause Press 225lbsx5
Rolling Thunder 50lbsx8 55lbs 3x8
Tate Press 55lbs 4x6
Lat Pulldowns 140lbs 3x10
Seated Rows 140lbs 3x10
June 15
DB Press 40lbsx12 80lbsx8 80lbsx6
Incline Pause (wide grip) 135lbs 2x8
Side Raises 35lbs 3x8
Abs
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 16, 2006 17:49:34 GMT -5
June 16
DE Upper
Lat Pulldowns (C-bar) 240lbs 3x10
BOGMs bar 3x10
14in Box Squats (+2 chains) 175lbs 8x2 (3ws, 3ms, 2cs)
Speed Pulls (+2 chains) 225lbs 7x1
Pullthroughs 220lbs 3x15
Lat Pulldowns (close grip) 210lbs 3x10
Standing Abs 140 lbs 3x15
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 18, 2006 16:17:43 GMT -5
June 18
DE Upper
Lat Pulldowns (standing v-grip) 190lbsx12 210lb 2x10
Bench (+2 chains) 190lbs 8x3 (3cg, 3mg, 2wg)
DB Press 85lbsx15 PR 85lbsx12
DB Rolling Ext. 55lbs 4x8
Tate Press 45lbs 3x8-10
Upright Rows 115lbs 2x10
DONE. I am feeling it!! That is as crucial a workout that I have had in some time. Wow,
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 19, 2006 21:11:29 GMT -5
June 19
ME Lower
Lat Pulldowns (cg-palms facing) 180lbs 3x10
BOGMs bar 3x10
Front Squat barx10 135lbsx5 185lbsx3 225lbsx1 260lbsx1 PR +5 lbs 270lbsxmiss
ATG Pause Squats 190lbs 3x3
BO Rows (uh) 170lbsx5 180lbsx5 190lbsx5 200lbsx5 (sloppy) 210lbsx3
Glute/Hams bw 3x10
SUPERSETTED WITH
BB Shrugs 275lbs 3x10 (easy)
yeah. Kinda down about not getting more on the front squat but my workout ended really strong.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 21, 2006 17:09:43 GMT -5
June 21
ME Upper
Incline barx30 135lbsx10 185lbsx6 205lbsx1 225lbsx1 245lbsx1 275lbsxmiss 185lbsx10 135lbs 3x10 pause presses
DB Rolling Ext 55lbs 4x10
Tate Presses 45lbs 3x10
CSRs 100lbs 3x10
Lat Pulldowns (closegrip) 230lbsx15, x13, x11
Done. So missed. I can not believe I did not get 275. Well, I can. I am still pretty freakin sore. Next Week.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 23, 2006 16:15:42 GMT -5
une 23
DE Lower
Lat Pulldowns (wide C-grip) 230lbs 3x10
14in Box Squats 190lbs (+2 chains) 6x3
Speed Pulls (+2 chains) 225lbs 7x1
Pullthroughs 230lbs 3x12
Lat Pulldowns (v-grip) 210lbs 3x10
Abs decline 3x20
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jun 25, 2006 16:05:03 GMT -5
June 25th
DE Upper
Lat Pulldowns (Standing v-grip) 210lbs 3x12
Bench 160lbs 12x3 (4cg, 4mg, 4wg)
DB Press 85lbsx19 PR +4 (almost lost my teeth on #20 haha) 85lbsx12-13 (I forget)
Rolling DB Ext. 55lbs 4x10
Tate Press 45lbsx8, 12, 10
DB PCs 35lbsx6, 8, 8
Seated DB Press 60lbsx6 65lbsx6
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 2, 2006 15:51:48 GMT -5
July 2
DE Upper
Standling Lat Pulldowns (v-grip) 210lbs 4x10
Bench (+1 chain) 160lbs 12x3
DB Press 90lbsx15 PR 90lbsx12
Rolling DB Ext 55lbs 3x10
Tate Press 45lbs 3x10
DB PCs 35lbs 3x8
The sun has kicked my butt this week. This workout was unusually hard! I have got to keep the fluids in me.
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Post by Boris on Jul 3, 2006 2:07:49 GMT -5
d**n! You are looking strong lately - those rack lockouts are amazing!
A meet in the near future?
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 3, 2006 21:58:28 GMT -5
July 3
ME Lower
Lat Pulldowns 180lbs 4x10
BOGMs bar 3x10
Front Squat 135lb 2x5 185lbsx5 225lbsx1 245lbsx1 275lbsxmiss
Pause ATG Squats 185lbs 3x3
BO Rows (oh) 170lbsx5 180lbsx5 190lbsx5 200lbsx5 210lbsx5 PR
GHRs 4x8
Back Raises 3x10
Abs 3x10 14lb med. ball
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 5, 2006 13:43:12 GMT -5
d**n! You are looking strong lately - those rack lockouts are amazing! A meet in the near future? Thanks Boris... Nahhh... I am still a long ways to go before I think about that. Thanks for the nice words though!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 5, 2006 15:59:14 GMT -5
July 5
ME Upper
Incline barx30 135llbs 3x5 185lbsx5 205lbsx3 225lbsx1 245lbsx1 275lbsxmiss 205lbs 2x5 205lbsx4 135lbsx10 (paused ultra wide grip)
Rolling DB ext. 60lbs 3x8
Tate Press 50lbs 3x8
CSRs 100lbs 3x12
Rear Delt Machine 100lbs 3x10
done. I thought I had the magic formula to get 275 today. I guess not. I know I can get it. I think it is more mental now than anything.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 6, 2006 21:40:09 GMT -5
July 6
Done as 3 sets of supersets
Side Raises 35lbs 3x10 Hammer Curls 45lbs 3x10 Std Press 95lbs 3x10
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jul 9, 2006 14:25:34 GMT -5
July 9
DE Upper
Bench (+2 chains) 160lbs 12x3 (cg and mg were fast.... wg was not as explosive)
DB Press 90lbsx9 (no idea why these were so weak... I got 15 last week) 90lbsx10
4 Board (close grip) 225lbsx5 235lbsx5 245lbsx5 255lbsx5
Tate Press 45lbs 3x10
SUPERSETTED WITH
BB Shrugs 225lbs 3x10
Standing Lat Pulls (v-grip) 220lbs 2x10
Decline Abs bw 2x10
felt off today. not very strong. I think the sun is really draining me and my appetite is way down.
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