ylspecial
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AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 17, 2006 18:22:43 GMT -5
February 17
DE Squat Day 57.5%
45 Degree Rows- 90lbs 3x8 14 in. Box Squat (+1 chain)- 200lbs 10x3 Speed DLs (+1 chain)- 225lbs 7x1 sumo style Pullthrough Squats- 160lbs 4x10 Back Ext.- +80lbs 3x15, 1x8, bwx12 Upright Rows (strict)- 115lbsx10cg, x8mg, x5wg Low Back machine- 110lbs 3x10 Ab crunch machine- 90lbs 3x15
Time- 65 minutes
Hard to get motivated today. My gym only plays soft music and it was REALLY soft today! My MP3 player needs a battery. My legs just felt really heavy today.
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Post by Boris on Feb 18, 2006 8:21:38 GMT -5
How were those ring push-ups? Did you get the rings yourself?
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 18, 2006 22:54:21 GMT -5
I have actually been looking into buying a set but I acn not find them anywhere around here... need to look on the internet. I used rope handles with the rubber look you would useon a cable machine. I got a nice little rug murn from them too! These pushups are incredible. The balance and stabilit needed is amazing. I look forward to incorporating them into more workouts!
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Post by Boris on Feb 19, 2006 4:03:31 GMT -5
You might be able to find something at a hardware store that could work.
I'm pretty sure they sell rings at elitefts.com too.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 19, 2006 17:32:25 GMT -5
February 19
Speed Bench Day #6
Bench Press- 190lbs 10x3 (4cg, 3mg, 3wg) JM Press- 135lbsx5, 165lbsX5, 185lbsx5, 195lbsx5, 205lbsx5 PR, 210lbsx5 PR, 155lbsx5, 155lbsx5 DB Front Raises (palms facing)- 35lbsx10, 40lbsx10, 45lbsx10 PR (lil sloppy) DB Side Raises- 35lbs 3x8 (-) 1 Arm DB Rows- 75lbs 3x8 DB Shrugs 70lbs 1x10 Abs
Time- 50-55 minutes
Felt good today. Mu shoulder didnt give me any problems until the side raises. I went in expecting to have a good day and did. Got in some good assistance work. I hope it will pay off.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 19, 2006 17:32:55 GMT -5
Yeah I am thinking maybe a mom or pops store maybe. I am hoping to find some around here so I dont have to pay s&h
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 20, 2006 20:03:52 GMT -5
February 20
ME Squat Day
45 Degree Rows (palms up)- 90lbs 3x10 SUPERSETTED WITH Lat Pulldowns (palms in)- 20lbs 3x10 Combo GM/Squat ATG- bar 2x10, 135lbsx3, 135lbsx3, 185lbsx1
Here's where it started sucking. I was trying to lower the bar as far down as I could and ended up dropping it about half way down my back on one side. And my lower back was incredibly tight... so I decided to go for a 3RM on ATG squats....
ATG Squat- 225lbsx3, 275lbsx1
I was done. Back tooo tight.
Bact ext- 110lbs 4x8 Lower Back Machine- 110lbs 3x10 Leg Press- 200lbsx10, 290lbsx10, 380lbsx10, 380lbsx6
Night started off really strong with my lats and back work. I think maybe I hit them too hard. I dont know. Was really bumbed when I left the gym... Wife made me feel better though.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 22, 2006 5:57:15 GMT -5
February 21
G/Hs- bw 3x10 Jumper- 200lbs 3x10 Jumper Calves- 200bs 3x20 Abs
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 22, 2006 18:08:37 GMT -5
February 22
ME Bench Day
Again, something new today!
Close Grip Incline- barx10 PR haha, 135lbsx6, 135lbsx6, 185x1, 225xdump, 225lbsx1 PR 235lbsxmiss, 225lbsxmiss Rocks- 35lbsx8, 40lbs 3x6 Standing Tricep Ext. (cambered bar)- barx10, 65lbsx10, 75lbsx10, 85lbsxx10, 95lbx4 Standing DB Front Raises (palms facing)- 40lbs 3x8 Seated DM Press (palms out)- 55lbsx8, 60lbs 3x6 Rainbows- 30lbs 3x10 Seated Rows- 90lbs 2x10 Abs (stability ball)- Full Situps 4x15
Time- 60 minutes
Those CG Inclines will get ya! The hardest part was unracking it trying to stay balanced. Dump it twice without a spot. that was fun. Good thing I have cat-like reflexes!!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 23, 2006 18:13:54 GMT -5
February 23
DB Bench- 65lbsx15 SUPERSETTED WITH DB Incline- 60lbsx15 SUPERSETTED WITH Military Press- 50lbsx10, 40lbsx5 Deep Dish Pushups- 2xfailure (46 and 42) Wtd. Ab Raises- 12lbs med. ball 3x15
I worked out with a coupld o fplayers who stay after workouts with me. Their stamina amazes me! Most had already worked out in school today, then do form running and speed mechanics for 45 minutes, then lifted RDLs, Tri. ext, Jammer, DB Flys, then stayed after with me and did the same workout as above. One kid still managed over 70 pushupsx2. I thought I had pretty decent GPP. Not like these guys!
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Post by Johnny Mnemonic on Feb 24, 2006 14:55:20 GMT -5
Were they High School kids?
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 24, 2006 16:33:01 GMT -5
yeah I teach / coach HS.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 24, 2006 19:20:40 GMT -5
February 24
DE Squat Day 60%
45 Degree Rows- 90lbs 3x12 14in. Box Squat (+ 1 chain)- 210lbs 8x2 (3ws, 3ms, 3cs) Speed DLs (+ 1 chain)- 225lbs 7x1 Pullthrough Squats (ms)- 170lbsx10 PR, 175lbsx10 PR, 180lbsx10 PR, 185lbsx10 PR Leg Press- 380lbs 3x6 BB Shrugs- 70lbs 2x10 Hammer Curls- 25lbsx10, 35lbsx10 Leg Raises- bw 3x15
Time- 75-80 minutes
Long workout tonight. It took me 15 minutes to get stretched and loose. That the most time I have spent in months and ironically the strongest leg wourkout I have had in months. hummmm.... Speed was just as goo dor better than the last two weeks with 57.5%. Of course, I was a little fresher was such a piss poor workout Wednesday.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 25, 2006 17:32:52 GMT -5
February 25
SLDLs- 135lbsx10, 225lbs 3x5 Standing Calf Raises (squat style)- 225lbs 3x12 Cable Hypers- 3x10 SUPERSETTED WITH Crunches- 3x25
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 26, 2006 17:25:01 GMT -5
February 26
DE Bench Day
Bench Press (+1 chain)- 190lbs 10x3 DB Press- 65lbsx24, 65lbsx23 JM Presses- barx10, 155lbsx5, 175lbsx5, 185lbsx5, 205lbsx5, 215lbsx4 PR, 155lbsx5, 175lbsx5 Standing Rope Face Pulls- 110lbsx12, 120lbsx12, 130lbsx12 DB Side Raises- 30lbs 3x10 Seated DB Press (palms facing, elbows tigh)- 40lbs 2x10 SUPERSETTED WITH Crunches 2x25
Time- 65 minutes
Took alot longer than it should have because everyone wanted to talk to me about the chains today. I would finish a set and then talk for like 10 minutes. Finish another set and talk for another 5 minutes to someone else. Battery was dead to MP3 player so I guess it is partially my fault.
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