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10-09-2008, 10:05 AM
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really? this explains how I've always done them:
Each set consists of fifteen reps. At the bottom of each rep, allow both heels to fall into a deep stretch for a slow fifteen seconds. That’s right. Every rep in the DC calf work set takes over fifteen seconds including the contraction. After the fifteen seconds, explode up to peak contraction, hold momentarily, and slowly lower to the bottom of the motion for another fifteen second stretch. Fifteen reps are performed.
__________________
"Show me a good loser, and I'll show you a loser." 
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10-09-2008, 06:11 PM
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I had a lil shoulder pain from playin football, went a lil easier on the weights.
Flat Bench 135x10 185x5 230x5 230x3 230x3 Incline DB 75x5 75x3 75x2 Standing Press 85x10 105x5 105x3 105x3 DB tricep extension 80x10 90x5 90x5 90x3 Lateral raises 25x5x3
__________________
"Show me a good loser, and I'll show you a loser."
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10-11-2008, 02:47 PM
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I noticed that after the flat and incline presses my shoulders were pretty destroyed and it showed in my standing press, although my shoulder was hurting I was doing 30 lbs less. Should I spread those out more? All my lifts seemed to suffer. I need to eat more.
__________________
"Show me a good loser, and I'll show you a loser."
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10-11-2008, 11:03 PM
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Home for fall break from college, I only have 220 in plates at my house so I had to make do.
Deads warmup 220x10x3 Zerchers 205x5 Squats 220x10x3 185x20 SLDL 220x5x3 toe pointers with 220 on my back 10x3 Just to make sure my shoulders didnt really go to **** I did 165 standing press for 2 reps as opposed to the 105 I could barely do 3 times, that incline and flat press really hurt my shoulder press numbers on my previous workout.
__________________
"Show me a good loser, and I'll show you a loser."
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10-13-2008, 02:50 PM
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Quote:
Fill up milk jugs with water and hang them from ropes on the ends of your bars for more weight J/K man, glad to see your fall break doesnt include a break from the weights.
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10-13-2008, 03:18 PM
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Quote:
__________________
"Show me a good loser, and I'll show you a loser."
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10-13-2008, 04:58 PM
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just get your mom, my back is sore as hell from luggin her around all night.
bwhahahaahah
__________________
Every time you hit him with a shot it's got to feel like he tried kissing the express train. Yeah, let’s start buildin some hurtin bombs.
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10-13-2008, 05:58 PM
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Quote:
My dad used to tell me about all kinds of backyard ghetto workouts he used to do back in the day (he's been a powerlifter his whole life) He and his friends even stole man whole covers from the sewers. (I think each one is 150 lbs) He also used to use large buckets and fill them with heavy rocks and use them for farmer walks and the stuff like that.
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10-13-2008, 07:04 PM
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 hahaits cool, ill just put your mom on her own back, shes used to that position. to bg=ld- good ghetto tips, however I'll be back at school tomorrow and although the people are annoying, its a nice facility and I wont have to worry about all that.
__________________
"Show me a good loser, and I'll show you a loser." Last edited by Eighth Wonder; 10-13-2008 at 07:06 PM.
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10-13-2008, 07:14 PM
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oh yea, and i just got done lifting too.
Pre-workout meal- grilled chicken and lettuce with a bit of caesar on a wheat pita, delicious, had some slices of cantaloupe as well. I decided I'm going to do heavy chest/light shoulders and light chest/heavy shoulders on alternating push days, its the only reasonable way I can think of doing this. So tonight was light chest/heavy shoulders Standing Press 95x10 145x5 145x3 145x2 Flat Bench BB Press 135x10 185x5 185x5 185x5 Incline BB press 135x5 135x5 135x5 CGBP 135x10 155x5 155x5 155x5 Tonight can be considered my cheat meal, probably a bad idea at 8pm but oh well, I want some damn tacos and rice, sue me.
__________________
"Show me a good loser, and I'll show you a loser."
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10-16-2008, 09:01 PM
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Funny story from the gym today: I got to my gym and realized that I forgot a water bottle so I went searching around in my car and found a half full water bottle in the back seat, it was semi hot recently and the heat inside the bottle pushed the bottom out so that it was round instead of flat, flash forward to the end of my workout, I'm going to the scale at my gym which is on the 2nd floor next to a balcony that overlooks all the cardio equipment, well i always set my water bottle on the railing next to the scale when I go to weigh myself. Being the genius that I am, I forgot about my deformed water bottle and when I set it down, being half full, it topple over the edge and almost hit a girl in the head who was riding a bike, I snuck away before she looked up haha I thought it was pretty funny though.
anyway my lifts for tonight were as follows: deads, sumo stance 135x10 225x10 315x5 345x4 345x3 345x3 Squat (went light) 135x10 225x5x3 Good AM 155x5x2 BB row 135x10 155x6 155x5 155x5 Low Rows 145x7 145x6 145x5 Hip flexors 200x10x2 Glute Press 100x10 130x5x2 calves DC style on leg press (5 sec neg, 15 second static hold) 315x6 was gonna do abductors but some sorority girls were planning out their night while working their hips, oh well, ill get em next time
__________________
"Show me a good loser, and I'll show you a loser." Last edited by Eighth Wonder; 10-17-2008 at 03:49 PM.
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10-16-2008, 09:19 PM
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I started doing the back/legs split today. how'd you hold up, because I was detroyed and a sweaty mess after deads and front squats.
__________________
Every time you hit him with a shot it's got to feel like he tried kissing the express train. Yeah, let’s start buildin some hurtin bombs.
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10-16-2008, 09:29 PM
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yea it tired me out, I'm trying to get used to it and my body is holding up so far, I like that Im doing all 3 big lifts twice a week though.
On another note my deadlift is really progressing nicely, focused on form a lot last week and I definately felt a difference tonight, 400 singles will be going up soon.
__________________
"Show me a good loser, and I'll show you a loser."
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10-17-2008, 07:33 AM
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Keep it up Eighth. Good job!!
That water bottle story is pretty funny, good thing you were able to sneak away unnoticed, lol.... 
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Gettin' lean!
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10-17-2008, 12:35 PM
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thanks Robyn and Jlo, appreciate it.
__________________
"Show me a good loser, and I'll show you a loser."
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10-17-2008, 08:58 PM
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Tonight:
ate 3 tuna patties I made for dinner, drank some coffee preworkout flat bench 135x10 235x3 235x3 235x2 Incline DB 70x7 70x6 70x5 Standing Press 105x5 115x5 115x3 Two arm DB ext 80x5 90x3 90x2 Superset (Face pulls, rope crunches, tricep pulldown all with 100 in the stack) 3 sets each, 10 reps each except for the crunches with were 15 reps. Weight after workout: 196lbs
__________________
"Show me a good loser, and I'll show you a loser." Last edited by Eighth Wonder; 10-18-2008 at 03:03 PM.
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10-19-2008, 08:05 PM
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you need to be doing abs with your back/leg day, because your core is already worked with squats/deads. if you do them on your push day, you're essentially working them 4 days/week.
__________________
The Resident Training Log Ballbuster.
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10-19-2008, 11:06 PM
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I'll do that from now on, I just felt like doing some rope crunches I wasn't really thinking about what day it should go on, but that makes sense, any certain core exercises I should be doing? Right now Ive been doing rope crunches and decline situps holding a plate.
__________________
"Show me a good loser, and I'll show you a loser."
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