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01-23-2007, 09:31 AM
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dips are on friday, dont worry, I wouldnt forget them.
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box 
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01-24-2007, 12:21 PM
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rock
weds jan 24th conv deadlift, light week 6xwarmup 8x225 8x225 10x275 try and find something inbetween these, 225 is way too easy and 275 10 required effort on the 10th, too much for a "light week" lunges barx6 e/leg 95x6 e/leg 135x6 e/leg pr, form was a bit shoddy on first 3 of each, fixed by 4th bb rows, back paralell, focus on form 95x10 135x10 155x8 pulldowns widegrip: 150x8 180x8 210x6 close grip: 150x8 180x8 210x6 incline bench curls, 2 sec up pinch 2 sec down 6x 35 45, 50x4 2 sets of leg lifts for abs
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-26-2007, 02:34 PM
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alright, well everything was cut really really short today, I rocked out what I could but as the workout went on I just didnt put my heart into it, mainly because my girlfriend just got back from Saudi Arabia after being gone for 1 1/2 months.
needless to say I wanted to be somewhere else, not the gym, but I got in while she was taking a shower. decline bb 205x8 215x8 225x7 neutral decline db press 45x12 55x12 65x12 cg bench 4" 135x8 155x8 dips delt to bar bwx10 bwx10 bb military 95x12 115x12 I need to go do some "cardio" 
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-29-2007, 05:57 PM
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mon jan 29th
incline bb bench 135x12 155x12 185x6 pr cable crossovers 40,50,60x8 db military 60x8x3 cg bench 135x12 155x8 175x6 pushdowns 120x12 140x12 160x10
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-02-2007, 03:59 PM
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ha, I still exist, I just have less time for board trolling
feb 2nd, decline bb bench 205x8 215x8 230x6 decline neutral db press 60x12 65x12 80x7 seated bb military 95x12 115x12 135x8 pr cg bench, 8" 135x12 155x12 170x8 dips 10 bw 8 bw 7 bw
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-03-2007, 03:24 PM
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alright, I took of half of jan from squats because of my left knee feeling odd. I still need to go to the doc before I get back into anything heavy. I did some squats today focused entirely on form.
_______________________ sat feb 3rd squats: I did these with a box, normal width. If anyone saw my post a while back about my previous form you may remember I did sumo form to alleviate pressure on my knee. Today I focused on keeping my knees back behind my toeline, the box I used dropped me exactly 1" below paralell which I felt was good for getting this form down. So, form on the following is roughly shoulder width stance toes slightly pointed due to my height, knees never go past toes and I tried to keep them an inch behind. As stated previously the box indicated 1" below paralell and I exerted enough control over the execution such that no bounce was used from the box etc.... 2wu 225x6 225x8 225x14 may let myself go up next week, this wasnt that hard. My left knee feels no different, working on simulating the "im going to fall backward" (as if I were sitting in a chair) feeling helped alleviate knee pressure like mad. I feel like before when I did shoulder width classic squats I let me knees come over my toes a little bit, this little bit may have been causing all sorts of havoc. Ill cut the squat ranting here but I will keep updates on it as it is my main recurring issue. pullups, some strange amalgamation of gironda(sp?) and chins w/ a static hold. bwx6 bwx6 bwx5 t bars wu 95x12 145x12 195x10 I cut it short here, felt like I had worked what I wanted to work well enough. All in all a decent day.
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-05-2007, 03:56 PM
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feb 5th
incline bb press 135x6 155x6 185x6 195x4 grr, wanted more cable crossovers 40x10 50x6 60x6 db military 65x8 pr 65x8 65x8 reverse grip cg bench, playing around, didnt like reverse grips lack of stability 95x12 135x8 10 mins hiit
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-07-2007, 08:51 PM
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weds feb 7th
deadlift wu 225x5 275x5 300x5 lunges 95x12 95x12 95x10 bb rows 95x12 115x12 135x12 185x8 lat pulldowns 135x12 165x12 180x12 zottman curls 35x8 40x6 bb curls 70x8 80x8 95x5 leg raisers three sets of 12 10 mins hiit
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-09-2007, 04:10 PM
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friday feb 9th
decline bb bench 205x12 pr 225x8+4A 245x3+3A neutral decline db press 80x8 80x8 80x7 bb military 100x12 120x12 140x8 dips bw fail bw fail bw fail 10 mins HIIT
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-10-2007, 04:39 PM
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sat feb 10th
squats, controlled same good form as last time wu wu 225x12 275x10 taking it easy and not jumping back in too fast SLDL 135x6 185x6 225x6 wg chins with hold, @bw 8 7 7 t bars wu 135x12 195x12 245x6 pr incline bench curls 40x6 40x6 45x6 abwork 5 mins HIIT (ran out of time)
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-13-2007, 01:40 PM
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alright, I went in yesterday regardless of the fact that I was blatantly tired and running half power. Because of that I cut the workout after my incline bench because I had kept up frustration and injury were the only things that would happen.
I finished off the rest of the workout today, below is both days. 12th of feb: Incline BB bench 145x12 165x10 185x5+1fail failed with no spotter and had to roll it off and clean it back onto the rack. At this point I cut the workout due to the above reasons. 13th of feb, felt great, actually had some sleep. db military 60sx10 60sx10 60sx11 pr cg bench 8" elbows tucked 135x12 155x10 175x7 tricep pushdowns wu 150x12 170x12 190x12 short and sweet, felt good and was doubly glad that I had cut yesterday short.
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-14-2007, 03:21 PM
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friday february 14th
rack deadlift wu 275x5 315x5 365x5 lunges 95x12 105x10 115x8 bb rows wu 135x12 155x12 175x10 lat pulldowns back, widegrip 150x12 180x10 front paralell cg 150x12 180x8 zottman curls on bench 35x6 40x6 bb curls 65x6 85x6 105x6 leg raisers, 3 sets 15 mins HIIT
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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02-16-2007, 04:10 PM
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friday feb 16th
decline bb bench wu wu 225x6 245x4 265x2 pr neutral decline db press 60x12 80x8 80x8 bb military 110x12 130x10 145x8 dips @bw x6 x6 x6 10 mins HIIT
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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