Sean's "Been gone so long I lift like a girl, not that girls lift badly" log

[Sean]

Went and did 2 hours of Highland practice on Saturday...holy crap that engaged some muscles I forgot about...lol. Threw pretty crappy but in perspective, it has been 2 years since I even picked up and implement. I was mildly impressed that my hammer throw was at about 90' still...lol.

[Sean]

4-6-09
Legs

Squats
wu/135 wu/135 8/225 8/225 4/275 4/275

Leg press
8/12 plates 8/12 6/12 6/12 (these sucked after doing adding 50lbs to my squat...crazy)

Hack Squat (drop sets, only rest was to take off the weights)
8/275 6/225 6/135

Leg Ext
12/100 x 3 (slow with 5 secs counts at top)

SLDL 10/135 x 3

Seated leg curl
8/165 x 3

Adbuctor/Adductor work
3 sets on each

My back was a little sore from throwing Saturday. Didnt bother me until the leg presses came up. Hack squats were a little wierd since I have not done them in years but doing them in a drop set with just about 30 secs rest made the quads really burn.

Didnt get calf work in because I was late to get to BJJ class.

[Sean]

4/7/09
Chest/Shoulders

Flat BB
wu/135 wu/185 8/225 4/245 5/245 5/245

Inc BB
10/135 6/185 5/185 6/185 5/185

Hammer Incline Machine (weights per side)
10/90 7/90 6/90

Low cable fly
10/25 x 3

Pec Dec
10/120 8/135 8/135

Military Press
10/115 7/125 7/125 6/125

Hammer shoulder press (weights per side)
8/70 9/70 6/70

Lateral DB raise
10/30 10/35 10/35

Upright rows
8/135 6/135 6/135

Shrugs
15/180 12/130 8/230

Comments? Suggestions?

[hurricanewally]

Yo sean where are you gonna compete? What's your ranking And tub o lard comment you ever went to a mundial or pan ams most superhw are riped and superfast to get you in a sub

[BiggerGuns=LongerDrives]

Originally Posted by Sean

4/7/09
Chest/Shoulders

Low cable fly
10/25 x 3

I'd drop this bro, your chest is fine with the working sets you have for flat and incline....
Not too mention this really isnt a functional exercise for building mass OR strength.

I'd also drop that warm up set you have for incline since your chest is thoroughly warmed up. I know the shoulders still might be tight, as mine often are, so I stretch mine with a broomstick before my incline work begins....just a thought??

Originally Posted by Sean

4/7/09
Chest/Shoulders
Pec Dec
10/120 8/135 8/135

I'm not a fan of this machine, but I know plenty of guys love it.
I'd drop it, especially since you already have 10+ working set for the chest.

Originally Posted by Sean

4/7/09

Upright rows
8/135 6/135 6/135

How do you like these bro? They are quite dangerous as they cause repetitve damage to your rotator cuffs. They have there place, but I'd not recommend doing them for a good length of time, or with a very heavy weight, nothing under 10 sets even. And if you use a wide grip, you can take the traps somewhat out of the equation, which goes hand in hand with the next paragraph


I bring up traps because I see you are doing shrugs, why not do them on back day?????

[Sean]

Originally Posted by BiggerGuns=LongerDrives

I'd drop this bro, your chest is fine with the working sets you have for flat and incline....
Not too mention this really isnt a functional exercise for building mass OR strength.

I'd also drop that warm up set you have for incline since your chest is thoroughly warmed up. I know the shoulders still might be tight, as mine often are, so I stretch mine with a broomstick before my incline work begins....just a thought??


I'm not a fan of this machine, but I know plenty of guys love it.
I'd drop it, especially since you already have 10+ working set for the chest.



How do you like these bro? They are quite dangerous as they cause repetitve damage to your rotator cuffs. They have there place, but I'd not recommend doing them for a good length of time, or with a very heavy weight, nothing under 10 sets even. And if you use a wide grip, you can take the traps somewhat out of the equation, which goes hand in hand with the next paragraph


I bring up traps because I see you are doing shrugs, why not do them on back day?????

Good suggestions and questions bro...some of them the exercises I am still feeling my way about, like the extra incline BB lift...I usually use DB so i was not sure what I could do for the right amount of sets, so it was not really so much a warmup as an extra set that I will cut later.

The lower rope flies I actually feel a lot in my chest. It is done standing and kinda like a buterfly stroke and I have always felt it in my chest, the outer lower area. Maybe I am weird. The pec dec I did not like and will drop that.

Now for he traps question. Basically it boils down to my back day being split between lower and main. My traps are pretty huge and take next to nothing to grow so just an excercise or two makes them respond really well but my back day is so full I just put them with shoulders. I feel they tie in with shoulders moreso than back since on back I am looking for thickness, width, and power and the traps are more a "finesse" muscle to me and what I use em for (not getting RNC'ed). The upright rows are ok and I really feel them the next day. I keep the weight light, do them on a smith machine (i know ya'll hate that but it keeps the line I want). I would never consider it a starting excercise but do use it as a finisher. As far as Shrugs, I am one of the guys who pulls with the traps when I am finishing my DL move so they get used on back day...I use this to tie them in a little more.

Thanks for the suggestions, I really appreciate the time.

[BiggerGuns=LongerDrives]

Originally Posted by Sean

Good suggestions and questions bro...some of them the exercises I am still feeling my way about, like the extra incline BB lift...I usually use DB so i was not sure what I could do for the right amount of sets, so it was not really so much a warmup as an extra set that I will cut later.

The lower rope flies I actually feel a lot in my chest. It is done standing and kinda like a buterfly stroke and I have always felt it in my chest, the outer lower area. Maybe I am weird. The pec dec I did not like and will drop that.

Now for he traps question. Basically it boils down to my back day being split between lower and main. My traps are pretty huge and take next to nothing to grow so just an excercise or two makes them respond really well but my back day is so full I just put them with shoulders. I feel they tie in with shoulders moreso than back since on back I am looking for thickness, width, and power and the traps are more a "finesse" muscle to me and what I use em for (not getting RNC'ed). The upright rows are ok and I really feel them the next day. I keep the weight light, do them on a smith machine (i know ya'll hate that but it keeps the line I want). I would never consider it a starting excercise but do use it as a finisher. As far as Shrugs, I am one of the guys who pulls with the traps when I am finishing my DL move so they get used on back day...I use this to tie them in a little more.

Thanks for the suggestions, I really appreciate the time.

Ah ok, all makes sense. I keep forgetting you are just coming back to the game

When I had a gym membership, I used to do those standing flies too, great pump, thats for sure...dont know how well they worked though.

And I did upright rows last night too, but I only went up to 100 lbs

And with regards to the deadlifts, I do the same, I shrug out at the top and I also have pretty decent traps....

You are on your way bro, keep it up, I hope some others offer up some more questions and debates or what have you

[Sean]

Originally Posted by BiggerGuns=LongerDrives

Ah ok, all makes sense. I keep forgetting you are just coming back to the game

When I had a gym membership, I used to do those standing flies too, great pump, thats for sure...dont know how well they worked though.

And I did upright rows last night too, but I only went up to 100 lbs

And with regards to the deadlifts, I do the same, I shrug out at the top and I also have pretty decent traps....

You are on your way bro, keep it up, I hope some others offer up some more questions and debates or what have you

Me too...sometimes shiat doesnt make sense after you have to justify it and then you get to step back and scratch your head about it.

[BiggerGuns=LongerDrives]

Originally Posted by Sean

Me too...sometimes shiat doesnt make sense after you have to justify it and then you get to step back and scratch your head about it.

True, thats why it's good to bump off idea's to other trainers.
I know you are no rookie, but it's still a good thing.

[Sean]

You summed it all up right there bro.

[BiggerGuns=LongerDrives]

Originally Posted by Sean

You summed it all up right there bro.

I deleted what I said in error when I edited the post to correct a type error
My bad bro

[ryanbodybuilder]

hey sean how are you doing man?
hey biggerguns I see you are still at it!

ryanbb

[BiggerGuns=LongerDrives]

Originally Posted by ryanbodybuilder

hey sean how are you doing man?
hey biggerguns I see you are still at it!

ryanbb

Glad to see you back around Ryan!

[Sean]

Originally Posted by ryanbodybuilder

hey sean how are you doing man?
hey biggerguns I see you are still at it!

ryanbb

Holy shiat man...good to see you on!

[Sean]

Back
4/9/09

Rack Pulls
wu/135 wu/225 10/315 5/365 5/405 3/405

Good mornings
8/135 x 3

Pullups
7 6 6 6

T-Bar row (improvised T-Bar using corner of wall and bar, did not count bar weight)
10/135 10/160 8/160 (strict form, looking up, slow negatives)

DB rows
8/110 x 3

Pullovers
7/80 x 3

20 min cardio

Rounded out the cardio with 1.5 hours of BJJ drilling followed by 30 mins of sparring consisting of 2 min rounds with 3 mins breaks. Managed to tap a blue bet with a neck crank that is my own bastard version of a D'arce choke...caught him totally off guard...lol.

Ended the night with a Naxx run in WoW.

[BiggerGuns=LongerDrives]

Originally Posted by Sean

T-Bar row (improvised T-Bar using corner of wall and bar, did not count bar weight)

Ahhhh, ye ole poor mans T-bar eh?

Thats the only way I have access to do them...Haha I found out I had to use a rolled up towel in the corner as I tore the hell out of the stucco on my wall.

[HammerTech]

Nice lifting. I love doing T-bars the old-school way...the "machine" setup never felt right to me.

[Sean]

Arms
4/10/09

EZ BB Curl
wu/60 wu/70 9/85 9/85 6/90 6/90

Stand DB
6/50 5/50 6/45 6/45

Seated incline DB
6/40 8/35 6/35

Dbl cable high pulls
10/40 10/50 8/60 8/60

CG Bench
10/135 10/185 10/185 8/205 6/205

EZ lying ext
15/85 6/125 6/125

Dips
13 12 10

Rope pulldown
8/150 7/10 7/150

Cable pulldown for abs
140lbs x 3

Decline twist
35lbs x 3

Donkey calves
90lbs x 3

I went on the elliptical for 25mins then the treadmill for 45 mins with 3.0-4.0 pace/4-6 incline.
Satuday and Sunday I went to class and sparred. My cardio sucks but it is a whole lot better than last month...I also seem to be down to 267lbs which is cool, would like to see maybe 250lbs.

[Sean]

4/13/09
Legs

ATG Squats
wu/135 wu/135 10/225 8/275 5/295 5/295

Leg press (legs were toasted already after increasing squat weight)
8/10 8/10 8/10 6/10

Hack Squat (Per side, amount of weight loaded)
10/180 6/270 6/270

SLDL
10/155 10/175 10/190

Seat ham curls
10/175 10/190 10/190 10/190

Donkey calves
15/115 x 4

seated calves machine (flex the toe to push the weight)
15/200 x 4

[Sean]

4/14/09
Chest/Shoulders

BB flat
wu/135 wu/185 10/225 8/245 6/265 5/275 (found a spotter for this one)

DB incline
10/80 4/95 5/95 5/95

Decline press
10/135 10/185 8/185

Low cables
10/20 10/20 8/30

Military
7/135 6/135 6/135

Seated DB press
7/60 6/60 6/60

Front delt raise
7/35 6/35 6/35

Rear flys (seated on bench, bent over)
6/40 7/40

Cable standing suicides (works rear delt, traps)
10/60 10/100 7/150

Cable ab crunches
150lbs x 3

20 mins cardio
treadmill 4 incline, 3.4 speed

Also had 2 hour BJJ class that consisted of 1.5 drills and 30 mins of sparring.