ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 16, 2006 10:48:40 GMT -5
January 16 AM
ME Squat Day
Zercher Squats- 135x10, 185x6, 195x3, 235x1, 250x1, 260x1 PR+35 Seated Good Mornings- barx10, 135lbs 4x6 Back ext- bar 4x12 Straightleg Pullthroughs- 140lbs 3x15 SUPERSETTED WITH DB 1 arm row- 75lbs 3x8
Didnt get to abs this morning.... started talking and it got me all cold. I know that if I had a spotter to help me get the bar off the powerrack I could have gotten 275lbs but next time fore sure. I was happy with the +35lb PR since November 8.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 16, 2006 18:12:12 GMT -5
January 16 PM
Extra W/O (1)
Lat Pulldowns (palms in)- 160lbs 4x10 SUPERSETTED WITH DB OH Tricep ext.- 65lbsx10, 70lbsx10, 75lbsx10, 80lbsx10 SUPERSETTED WITH Rainbows- 30lbs 4x10 crunches- 4x25
Time- 17 minutes
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Post by Boris on Jan 17, 2006 7:25:27 GMT -5
Nice job on those zerchers! Do you start from the floor or from the rack on those?
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 17, 2006 18:08:18 GMT -5
I wish from the floor.... haha
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 17, 2006 18:08:46 GMT -5
January 17
Extra W/O
BB Curls- 95lbs 3x10 SUPERSETTED WITH Pullthroughs- 130lbs 3x15 SUPERSETTED WITH 1 arm DB Rows- 75lbs 3x10 Standing Abs- 130lbs 4x25
Time- 16 minutes
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 18, 2006 19:15:44 GMT -5
January 18
ME Bench Day
Bench Press (2 board)- 315x1 PR+5, 320xmiss Rach Lackouts- 320lbs 4x5, 1x3 Pause Bench Press- 135lbs 2x10 2 arm DB ext. - 60lbs 5x5 Heavy Tricep Pushdown- 5x5 Front Plate Raises- 2 35lbers 5x5 Cable Side Cross Raises (Ws)- 30lbs 4x10 SUPERSETTED WITH Lat Pulldowns (palms facing)- 170lbs 4x10 Abs (swiss ball) 4x25
Time- 70 minutes
This workout sucked. I felt like crap. I was really hoping to push 330ish. I am so weak from about 4-6 inches off my chest.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 19, 2006 21:18:19 GMT -5
January 19
BB Rows- 135lbs 3x10
these were to failure... DB Bench- 75lbsx15 DB Incline- 60lbsx18 DB Seated- 40lbsx19 DB Decline- 60lbsx22
Calves Abs
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 20, 2006 18:07:51 GMT -5
January 20
Speed Squat Day 50%
Low Box Squat- 175lbs (+1 chain) 12x2 Speed DLs- 225lbs 7x1 Pulthrough Squats- 130lbsx15, 140lbs 3x15 Back Raises- bar+10lbs 4x15 Shrugs- 230x8, 265x8 PR, 275x8 PR High Pulls- 135lbsx3, 185lbsx3, 205lbsx3, 225x3, 235lbsx3 PR BB Holds- 275lbs 2x15 sec. Abs
Time- 60 minutes
Felt good today. Real happy with my lifting.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 22, 2006 16:33:56 GMT -5
January 21
Jogged- 1/2mi DB 1 Leg Squats- 30lbs 3x10 Leg ext.- 90lbsx15, 110lbsx15, 130x15 Extreme Rows- 180lbs (3 different grips) 6x5 Calves Abs
struggling today.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 22, 2006 16:34:13 GMT -5
January 22
Speed Bench Day
Bench Press- 190lbs 10x3 DB Floor Press- 85lbs 2x8, 1x6, 1x5 I felt like crap up to this point.... JM Presses (throat)- 95lbs 5x8 Chest Supported Rows- 135lbs 5x10 SUPERSETTED WITH DB Side Raises- 30lbs 5x10 Lat Pulldowns- 170lbs 3x10 SUPERSETTED WITH Seated DB Curls- 40lbs x8, x6, x6 Plank- 3x30sec
Time- 1 hr
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 23, 2006 19:34:48 GMT -5
January 23
ME Squat Day
Lat Pulldowns (wide)- 180lbs 4x10 45 degree Rows- 80lbs 3x10 Zercher Squats- 135x10, 185x6, 225x2, 255x1, 275x1 PR+15 Seated Good Mornings- 135lbs 5x5 45 degree Back ext.- +45lbs 4x15 Pullthroughs- 140lbs 4x15 Lats- 3x10 Ab Crunch Machine- 4x25
I am feeling it allready! This workout rocked! I knew I could get 275 on the Zerchers. I might could have gotten a little more but it is so hard walking it out without a spotter and the bar tearing into your arms.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 24, 2006 22:33:32 GMT -5
January 24
DB 1 Leg Squats- 30lbs 3x10 SUPERSETTED WITH Side Bends- plate 3x10 SUPERSETTED WITH Seated Leg Curls- 170lbs 3x10 Situps (decline) x50 Calves
Time- under 20 minutes
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 25, 2006 19:41:07 GMT -5
January 25
ME Bench Day
2 Board- 135x10, 185x6, 225x6, 275x1, 305xmiss I got stuck under the pin and it wasted me... Didnt even try any more 2 Board- 225lbs 3x5, 185lbs 3x5, 135 3x5 Seated DB Front Raise (palms in)- 30lbs 3x6
I thought I was going to pass out in the gym. My diet the last 2 1/2 weeks I think really hit me tonight. I was completely wasted. Couldnt even finish my workout.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 26, 2006 21:48:54 GMT -5
January 26
DB Incline- 75bs x10, x6, x8, x6 Seated DB Power Cleans- 30lbs 5x5 1 Arm DB Rows- 65lbs 4x10 Lat Pulldowns (palms out)- 180lbs 4x10 Pushups +45lbs x13 Abs
First time ever doing DB Power Cleans. Not really sure if I do them right but definitely felt them (especially in my forearm???) Trying to make up for lack of work last night.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 27, 2006 19:20:04 GMT -5
January 27
Speed Squat Day 52.5%
45 Degree Rows- 80lbs 3x10 14in Box Squat (+1 chain)- 185lbs 12x2 Speed DLs (sumo-style)- 225lbs 7x1 Pullthrough Squats- 150lbs 4x10 Back Ext- +70lbs 4x15 Upright Rows- 105lbs 4x6 SUPERSETTED WITH Lat Pulldowns 4x10 Abs
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