The "Power, Unlimited Power!" Sith log

[HeavyDutyGuy]

Ok, was just having fun with this . But I figured since we have all the Masters, including Baldiewonkobi.... that I'm Vanderkin.. Not going to get too pedestrian, and can't seem to write as well as Baldie, (who can, this side of Draper?). So here's Saturday's effort straight up, no mixer, no ice. -------------------------------------------------Back - .................................................. ..................................... //1. Cable Rows- 90, 150, 220, 280, stack+ 55 - 355 x 6! - up 10 lbs with much better form! ------------------------- 2. Hammer DY rows - 7 pl + 10 ea side (650 total- 325 ea arm!)x 7 + 2 FR ea side!-up 10 lbs a side 20 overall! 3. . Rack Deadlifts -from lower knee) (w/up140 x 1, 230, 320, 410 x1- all raw, 500 x 1, 590 x 1, 680 x1, 770 x 1, 790 x1), 820 x 1 1/2 ! - up 20 lbs for 1 less rep! 4. BB Shrugs 640x 7! - up 40 lbs and1 rep! 5. CHINS BW - 250+ 45 x 8+ 3 neg+ up 45 lbs for only a couple less reps+ did negs! 6 .Stiff legged Dead 320 x 8- down to mid/lower shin, slow- just to strenthen lower back, and hit hams indirectly a bit -------------------------------------------- Cc CALVES -------------------------------7. Seated Calf Raise - break- in (w/u 1, 2, 3 p ea side x1) 4 pl ea side ( 8 total) x 2 RP, drop 1 pl, x 2 RP... -------------------------------BICEPS --------------------.----------------------------------------- 8. BB curls- break- w/u 140, 230 x 5. Cheat curls- 250 x 4! 9. Alt DB curls 120's x 4. ------------- BW 250 lb before workout, kinda tired, had worked back to back.thurs/fri, not enough sleep. Was actuially feeling ill before I went to gym, Great workout though!- strong- 5 PRs, intense, brutal, focused!

[blu2xtreme]

Very rough on my attention span ...but welcome to journaling in the Masters area

[bodyhard]

Seriously dog that is hard as hell to read! Can you simplify it some?

[HeavyDutyGuy]

RX doesn't upload it right from my browser, drops all the lines abd spaces, sorry guys! Was an experiment. Can't edit it due to the 5 min rule. C'est la vie. I'm sure I misspelled that, but I'm operating on little sleep...

[blu2xtreme]

RX doesn't upload it right from my browser, drops all the lines abd spaces, sorry guys! Was an experiment. Can't edit it due to the 5 min rule. C'est la vie. I'm sure I misspelled that, but I'm operating on little sleep...

To funny I thought you did it on purpose ..to make us work for it
I am a little blond sometimes

[HeavyDutyGuy]

To funny I thought you did it on purpose ..to make us work for it
I am a little blond sometimes

Nope. Looks nice on my notepad. Here's it in a nutshell. BW 250 lb before workout, kinda tired, had worked back to back shifts thurs/fri, not enough sleep. Was actuially feeling ill before I went to gym, Great workout though!- strong- 5 PRs (out of 8 working sets), intense, brutal, focused!

[Baldiewonkanobi]

I have no problem with James' post. All I had to do was go into that old box of comic books from the 40s on my shelf where I have a Captain Marvel Secret Code Ring. (pic below)

Welcome James. With you on board the board we now have in the house 3 Super Heavies....you, Rick (Esp) and Bucki.

This week got F'ed up but next week we train....OK? Get some sleep cuz I want no excuses when I kick your skinny ass .

Baldie

[bodyhard]

How is this Heavy? Hooked it up for you

Back
Cable Rows- 90, 150, 220, 280, stack+ 55 - 355 x 6! - (up 10 lbs with much better form!)

Hammer DY rows
7 pl + 10 ea side (650 total- 325 ea arm!)x 7 + 2 FR ea side!-up 10 lbs a side 20 overall!

Rack Deadlifts
(from lower knee) (w/up140 x 1, 230, 320, 410 x1- all raw, 500 x 1, 590 x 1, 680 x1, 770 x 1, 790 x1), 820 x 1 1/2 ! - up 20 lbs for 1 less rep!

BB Shrugs
640x 7! - up 40 lbs and1 rep!

CHINS BW
250+ 45 x 8+ 3 neg+ up 45 lbs for only a couple less reps+ did negs!

Stiff legged Dead
320 x 8- down to mid/lower shin, slow- just to strenthen lower back, and hit hams indirectly a bit

CALVES
Seated Calf Raise - break- in (w/u 1, 2, 3 p ea side x1) 4 pl ea side ( 8 total) x 2 RP, drop 1 pl, x 2 RP...

BICEPS
BB curls- break- w/u 140, 230 x 5. Cheat curls- 250 x 4! 9. Alt DB curls 120's x 4.

[HeavyDutyGuy]

Yep! Thanks John! That's what I wanted it to look like, lol.

[HeavyDutyGuy]

I have no problem with James' post. All I had to do was go into that old box of comic books from the 40s on my shelf where I have a Captain Marvel Secret Code Ring. (pic below)

Welcome James. With you on board the board we now have in the house 3 Super Heavies....you, Rick (Esp) and Bucki.

This week got F'ed up but next week we train....OK? Get some sleep cuz I want no excuses when I kick your skinny ass .

Baldie

Damn, see now wasn't that easy? ! Yep, this week has been crazy. Barely have time to eat and sleep, lol. Hopefully next week will have some breathing room so we get it done.. Lol I think my ass is the only thing on me that's skinny at the moment.

[HeavyDutyGuy]

If this doesn't work, then John can fix it ,lol and I will just add humorous asides, observations etc to this as I go. At least I've already put up the basics of what I'm doing.. -----------------------------------------LEGS -------------------------------------------1. Squats wamups bar x 2 swts, 140, 230, 320, 410 x 2, 500 x 2- all raw) - 600 x 7- up 1 rep- great set!. --------------------------------------------------- 2. 45 degree leg press (warmup 4 pl ea side, 7 pl ea side, 7 pl + 25 ea side (680)+ sled x 2) 7 pl+ 25 ea side (680)+ sled x 7 NA ea leg!- up 30 lbs and 1 rep ea leg ! 7 pl ea side +25 680+ sled x 4 RP ea leg! - up 30 lbs ea leg!! ---------------------------------------------------- 3. Hammer Leg Curl - break- in w./ 1 pl ea aside, 2 pl ea side x 6 + 2 forced reps...............-------------------------------------- 4. Seated Calf Raise w.u 1 pl ea side, 3 pl ea side x 15! 4 pl x 4 - last time got 2 then dropped 45 lbs. .................................................. ................................................. ..BW 250 before workout. Very heavy and intense! Great Focus, form and intensity! Strong- 3 PR's (Not on squats but increased there too, and back up to the PR poundage for only 3 less reps (but deeper?) than I was up to before I hurt back, and leg curls were break-in),

[Baldiewonkanobi]

Here let me take a run at this.

............squats...225 motherhelp meXXXXXXXXXXXXXmultiple reps....................ironmagicdontpeek........( 310x11).....thirsty....doitagainxxxxxxxxxx/xxxxxx....5 times more....Personal Best.....(555) yes again less two (553) better x many sets....gonnaneedwheybabylotsofwhey.....(X2 X2) utryitcandyassgoahead....yes....oooo....aahhhh.... .oops wrong forum...


OK?


Baldie

[Bob45]

Then there is the loading and unloading of all those plates!

[HeavyDutyGuy]

Here let me take a run at this.

............squats...225 motherhelp meXXXXXXXXXXXXXmultiple reps....................ironmagicdontpeek........( 310x11).....thirsty....doitagainxxxxxxxxxx/xxxxxx....5 times more....Personal Best.....(555) yes again less two (553) better x many sets....gonnaneedwheybabylotsofwhey.....(X2 X2) utryitcandyassgoahead....yes....oooo....aahhhh.... .oops wrong forum...


OK?


Baldie

I'm not sure I understood that, but it sounded cool! I need quads baby, not leaving that on the table. Got some good thickness going, and some swirling cuts in mid and upper thigh that I've never seen on anyone before- weird. Anyway....

[HeavyDutyGuy]

Then there is the loading and unloading of all those plates!

No shit! Hate that part. Dips are the worst, dragging 100 lb plates halfway accross the gym to dip with, then 45's and 75 lb dumbells to hold down the opposite ends of the (unsecured) dip station (250 lbs bw + 200 to 290 lbs of plates can cause severe destabilzation of the dip station, don't not try this at home!). Legs' I just unload the squat rack when I'm done and load up the leg press.. Sucks unloading it though, and I'm working legs unilaterally..