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Post by dopar66 on May 14, 2006 12:42:23 GMT -5
Well all I can say is your 5/13 workout is my kind of workout! :')
Your 5/12 workout was pretty doggone intense! Looks like you are beating down the door to that 350 bench!
God Bless.
Doug
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Post by Deleted on May 14, 2006 17:14:46 GMT -5
I really enjoyed the 05/12/06 workout, i am not as sore from it as i was with all the other routines. i thought after squatting 315lbs for the first time in years woul dmake my legs sore but they feel fine. looking forward to monday!
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Post by Deleted on May 16, 2006 12:13:43 GMT -5
05/16/2006
Today was a really good workout for me. I was suppose to do bench yesturday but every tom, thingy and harry does bench on Monday and the gym was packed with guys that love to talk while benching, so I left.
I am doing the routine set up for me by Paul Bossi, the 3X3 routine was great but my doctor forbids me to squat for at least another 7 months. dang it.
Anywho, here is todays bench workout!
Flat bb bench press
warmups
135lbs x 15
225lbs x 6
275lbs x 3
MAX set
315lbs x 3...almost got 4! Up 10lbs from last week
245lbs for 3 sets of 10 reps...i got 8 on each and needed a spotter onthe last 2 reps.
incline db press
80lbs x 10
90lbs x 10
100lbs x 10..these were very hard today, low energy.
Decline bb press
225lbs x 10
245lbs x 8
265lbs x 8
Overall a decent workout. My energy levels tend to really drop after my max bench. I need some energy drinks or pills to get me threw it all. Maybe someone can suggest something i can take to help? And please do not say coffee, or the eca stack, that stuff doesnt last long at all and i dont drink coffee. Maybe i will start drinking MetRX Amped ECN again, that works well for me.
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Post by dopar66 on May 16, 2006 13:52:51 GMT -5
Excellent bench work today! There's a calculator at muscletech dot com that says a 315x3 translates into roughly a 340 bench. Keep in mind individual differences, but you ought to be in that ballpark. Awesome!
You might think I'm nuts for suggesting this. After your max benching, for energy, throw on the headphones to your favorite lifting tunes. There have been enough studies done on the power of music, and I've anecdotally experienced it myself. It's worth a try, and you don't end up with an entire jar of stuff that doesn't work.
Again, AWESOME job on the bench workout!
God Bless.
Doug
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Post by Deleted on May 16, 2006 15:06:05 GMT -5
thanks big guy. i will do that!
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Post by Deleted on May 17, 2006 14:37:35 GMT -5
05/17/2006
Ok my fellow COOTERS here is todays workout. I am almost out of Stimuloid I have enough for 3 days. Tribuloid for 10 days. So far my gains are nice, I feel strong but my conditioning is bad, i cant seem to do a fast workout it has to be a slow one.
Biceps
EZ curl bar inside grip
75lbs x 8
85lbs x 8
95lbs x 8
105lbs x 8
DB incline hammer curl
40lbs x 8 x 4 sets
Rev grip bicep pull downs
135lbs x 10
165lbs x 10
195lbs x 10
210lbs x 10
BACK
Wide grip pull downs
165lbs x 8
195lbs x 8
210lbs x 8
seated cable rows
220lbs x 8 x 3 sets
bb bent over row...i hate these and i dont feel a thing in my back
135lbs x 8
185lbs x 8
205lbs x 8
I really hate bb rows, i do not feel a thing in my back and t bar rows are weird, i feel like i am going to flip over the bar...any suggestions? Tribuloid, Hyper H and Stimuloid are doing great so far. Hate to see it run out lol
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Post by Deleted on May 18, 2006 20:00:12 GMT -5
05/18/2006
Here is todays workout. Paul Bossi's routine is really helping me increase the lbs! Set another PR today on Close grip bench press! I was to do them for 8 reps but only got 6, which is still very good.
SHOULDERS
DB shoulder Press
40lbs x 8
50lbs x 8
60lbs x 8
60lbs x 8...could have gone to 65lbs but the heavy DB's are in increments of 10.
DB incline front raise
20lbs x 10
25lbs x 10
30lbs x 10
DB side raise
20lbs x 10
30lbs x 10
35lbs x 10
DB shrugs
55lbs x 20
55lbs x 20
TRICEPS
Close grip bench press
225lbs x 8
245lbs x 8
280lbs x 6
285lbs x 6...these really kicked my tail hard core! New PR!
Decline Rev grip skull crushers
75lbs x 10 x 4 sets
Press downs
50lbs x 10
70lbs x 10
90lbs x 10
110lbs x 10...not sure why but we have 2 pull down machines, a red one and a white one. The white one says 100lbs and the red one says 105lbs. The 100lb machine is ALLOT heavier, i mean ALLOT heavier.
Dips
2 sets or failure (15 reps)
The Hyper-H is really kicking in now. My front delts were so dang pumped I thought I was gonna cry! My weights are increasing very well so I feel I could do a 350lb bench at my meet. I am still going to train heavy and hard. If all goes well I will be at that meet June 3rd!
Tribuloid is rocking the house too. I really love this supplement, it kicks azz! If you are interested in it, go to my site and check it out, it really works and does a fantastic job.
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Post by 3speed on May 19, 2006 17:48:31 GMT -5
Looks like PR's all over the place. June 3rd will be here before you know it. Save a little for the meet and take no prisoners.
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Post by Deleted on May 19, 2006 18:06:20 GMT -5
I "attempted" leg day but was not inthe mood in any way, shape or form. I managed to get 3 sets of 25 reps on leg ext with 70lbs, 80lbs and 90lbs. 2 sets of 25 on leg curl with 30lbs and 40lbs. 1 sets of 20 reps on weighted lunges using 20lbs then lastly i did 1 whole set of 6 reps with 100lb DB in each hand doing DB squats. My energy was gone, desire was left somewhere down the road. Basically, i didnt feel like doing dittly today and it shows. sorry. I will be back on track Monday though.
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Post by Deleted on May 22, 2006 19:50:38 GMT -5
Took Sat, Sun and Mon off. Mondays are bad for benching at my gym. Everyone loves to come in and do bench only on Mondays then you dont see them again until the next Monday. lol
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Post by dopar66 on May 23, 2006 6:44:03 GMT -5
See, now you're rested up, out of the rut from Friday's "off" day, and when you hit the gym you'll ATTACK it!
This ought to be your last heavy week before the meet, right? Make it count, bro!
(Wow, we're less than 2 weeks away from June, how did THAT happen?)
Looking forward to today's post!
God Bless.
Doug
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Post by Deleted on May 23, 2006 7:01:17 GMT -5
thanks dopar66, sadly i wont be doing the meet in june. i was surprisingly seperated from the dept of corrections saturday, so i have to hold on tight to the money i have...which aint much. lol I hope to be able to at least pay my gym membership but i may have to drop that too. my lawyer is on it trying to get it all straightened out but no telling how long it will be.
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Post by Deleted on May 23, 2006 19:52:59 GMT -5
05/23/2006
KICK AZZ DAY!! I am loving the routine Paul Bossi set up for me. It is helping me reach new heights. Today was a very good day for bench. I normally bench on Mondays but samoangirl is in college now and doesnt get home until 6pm so I have to wait, and Monday nights are Hades.
My goal has been to hit a 350lb bench. Well....today was my day! wooo hooo! I hit it baby! It wasnt perfect form, my butt came off the bench about an inch or two, but I got that mofo!
Here is tonights workout.
BB bench press
135lbs x 10
225lbs x 8
295lbs x 2
350lbs X 1...NEW PR!!
225lbs 3 sets of 10 reps...went lighter on these this week, 350 kinda zapped me.
Incline smith machine press
135lbs 3 sets of 10 reps...stayed light on these because of my left shoulder. Inclines make my front delts hurt. The reps were slow down, 2 second pause and then explode up.
Decline BB press
225lbs x 10
245lbs x 10
265lbs x 8...I am getting better at these, strength is going up on it. I am trying to keep reps around 8 to 10 so I stayed kinda lighter this week.
Cable cross overs
3 sets of 15 to 20...just for fun, i was so excited to hit 350lbs i had to burn off some extra energy. lol
Hyper H had my muscles pumped and screaming for mercy, especially my delts! Tribuloid is really moving me along nicely and hate to see it come to an end soon. ;( Overall my appetite is still going crazy, I am eating like a horse. I will weigh in the morning to see where I am at but this afternoon I was 225lbs...Duckies it. lol
Please Exalt me to show your support!
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Post by sauble on May 24, 2006 1:03:01 GMT -5
good job on the pr 50 more to 400 25 more and you tie me. Sorry bout the corrections job been there myself but luckily I got through it.
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Post by Deleted on May 24, 2006 6:26:41 GMT -5
the main thing that sucks is that i got "released" i try very hard to keep my work record very clean. Always do as i am told, never late, go beyond the call of duty etc. Now I have to start all over again. Not to many companies out there that you can rely on for the next 30years. But what can ya do? Thanks for the props on my bench, i have been working very hard to get to tree fiddy!
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Post by dopar66 on May 24, 2006 6:37:45 GMT -5
YES!!!!! Way to go BRO! AWESOME job on the bench!
On the job, I hate to hear that. Been there. I had 6 months to go before being fully vested in the employee stock ownership program, and WHAM, out of the blue, it was my last day. I was in college at the time, trying to pay my own way, so I looked at it as an opportunity to get back into construction. :')
I hope you're able to find something good really quick.
Again, super job on the bench!
God Bless.
Doug
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Post by dominic on May 24, 2006 10:08:10 GMT -5
Great job on the 350lbs. Keep up the great work. I started using Paul's routine about four weeks ago. It has been working wonders for me.
DOm
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Post by Deleted on May 24, 2006 12:15:43 GMT -5
thats great dom, i was kinda skeptical at first never heard of doing the heavy set 1st...but it works very well for me. good luck to you man. My new goal is going to be 405lbs!!
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Post by abebesheir on May 24, 2006 18:59:39 GMT -5
Very nice job on achieving your goal! That's always a nice feeling. Good luck in your quest for 405.
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Post by Deleted on May 24, 2006 19:28:38 GMT -5
05/24/2006
Had an ok day today. I kinda hate doing back and Bi's. Mainly because my biceps are weak and I never feel the back movements. I feel pull downs but thats about it.
Here is todays workout:
Back
wide grip pull downs
165lbs x 8
195lbs x 8
225lbs x 8
t-bar rows
95lbs x 8
120lbs x 8
145lbs x 8
180lbs x8
DB rows
100lb db x 8 for 3 sets each side
BICEPS
Alt db curl
40lbs x 8
45lbs x 8
50lbs x8
incline db hammer curl
25lbs x 3 sets of 8
cable machine double bicep curl
3 sets of 10 with 40lbs
CALVES
Superset:
standing calve raise, donkey calf raise and floor calf raise 3 sets of 15 to 20
That was a decent workout, biceps are weak IMO. I wish I had bigger guns, maybe one day. lol Tribuloid and Hyper H are doing a fantastic job for me. I am always pumped and people comment on how much bigger I am getting! Thats always a wonderful thing to hear!!
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Post by Deleted on May 25, 2006 19:52:42 GMT -5
05/25/2006
No words for todays workout other than Duckies the pumps were so flippin insane I thought I was going to have to quit! Luckily for me, I got half way through my workout and remembered that I had chicken in the oven so I had to take off an exercise or two...ahhh so sad aint it? lol
Here is todays routine!!:
SHOULDERS
Smith machine shoulder press
135lbs x 10
185lbs x 8
195lbs x 8
200lbs x 8
DB front raise
I ran the rack on this movement which is why i wanted to go home afterwards!
10lbs x 10, 15lbs x 10, 20lbs x 10, 25lbs x 10, 30lbs x 8, 35lbs x 6
Rested 3 minutes then reversed it
35lbs x 10, 30lbs x 8, 25lbs x 8, 20lbs x 10, 15lbs x 10, 10lbs x 12!!!
I wanted to scream bloody murder after this!!
DB rear flye
20lbs x 8
25lbs x 8
30lbs x 8
DB shrugs
2 sets of 25 reps with 45lb db's
TRICEPS
Close grip BB
3 sets of 8 with 225lbs
pressdowns
75lbs x 10
95lbs x 8
105lbs x 8
That was all I had time to do. I had some chicken in the oven and forgot about it. Lucky for me it didnt burn.
Hyper H is giving me a pump from Hades and they are often very intense! This stack is doing a dang good job. Tribuloid is working very well with Hyper H. My appetite is still high and I am eating all the time. My sleep pattern is getting better too. Sleeping like a log and nothing wakes me up....well...unless samoangirl wants "attention" lol
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Post by dopar66 on May 26, 2006 8:40:55 GMT -5
INSANE! GREAT job, bro!
Have an excellent Memorial Day.
God Bless.
Doug
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Post by Deleted on May 26, 2006 10:31:21 GMT -5
thanks big guy! you too! I plan to do what I always do...EAT!! i love memorial day, i love to spend time with the wife and kids and bbq and play games. of course i will still be hitting the gym that day...lol
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Post by Deleted on May 27, 2006 19:24:16 GMT -5
well, i reached my 350lb bench goal. my plans now are to lighten up a little and give the joints a break. i will continue to use the same workout but go a bit lighter and up the reps a tad. i plan to do this for a little while, my desire to lift heavy makes it hard to train lightly. lol
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Post by Deleted on May 27, 2006 21:15:46 GMT -5
Congrats on reaching your goal. What's next? I realize you are taking it light for a while but maybe that means you should focus on your speed then roll back into heavy. If you are looking for a challenge and a sucsessful program, I suggest giving Westside a try. I have been doing it for about 6 weeks and have seen solid improvements in strength and speed.
Good luck in whatever you decide.
Hammer
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