Results 46 to 60 of 65
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12-16-2011, 08:20 PM #46
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
quad,ham,glute,abs
leg ext
40x30
60x30
Front squat
barx20
95x10
135x10
185x10
225x10
Leg press
2plats a sidex15
3x15
4x15
5x15
6x15
deadlifts off 2 2x6 boards
sumo
135x10
185x5
225x5
275x3
315x3
335x2
365x2
405x1 all speed at 75%
hack squat
1plate a side x10
1an a 25lb x10
1 an a 25lb x10
2platesx10 feet close down on the brd and all the way to the bottom. nice a controlled
One leg, leg curl machine
35x10
45x10
60x10
60x10
Leg Ext
120x15
160x15
180x15
ab machine
20lb x25
20lbx25
40x25
40x25
Little less volume but joints are loving it not sore or any other noticeable pain in hips and lower back feels ok better then usual and will be seeing my good friend Dr Matt Zweng who has a Chiro office close to my gym and house. Best thing is Matt is one strong mofo! He won the WPO championships in the 198 and 220 classes. He is one of the best full lifters ever. So thank god I have a guy who's training was at the very top so he knows whats going on with me and the aches and pains.
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12-18-2011, 05:04 PM #47
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
ME Shirt bench
Overkill Shirt #1
Reverse green bands bench press
225x10
335x5
425x3
515x1
605x1 off 4brd
shirt on
695x1 off 3brd
785x1 off 2brd
875x miss at the top just got out of the groove it was close video up soon.
tbar row
90x10
115x10
140x8
165x8
190x8
215x6
DB "Kennelly" ext watch Ryan Kennelly in his video Road to the Arnold and you will see the rolling back dumbbell extensions he does. My elbows were pretty toasted so I go really light on the next 2 exercises.
DB Kennelly Ext
25lbx15x4sets
tricep pushdown machine
40x25
65x25
75x25
85x25
barbell row oversize 52lb bar
145x15x4sets
I used my old meet shirt and went pretty good till the end. Cant wait to get this new Overkill shirt on and breaking it in. Same supps and will be for 10 weeks. adding 4 tablets each of Mass Aminos and Beef liver with each food meal. will be adding pea protein in soon also
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12-18-2011, 06:19 PM #48
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
#875 reverse band 1brd press XPC Pro/Am Bench for Cash training
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12-20-2011, 10:26 AM #49
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
quad,hamstrings,glutes
leg ext
60x30
80x30
leg press
2plates a sidex15
3x15
4x10
5x10
6x10
7x10
8x10
9x10
deadlift sumo from the floor
135x10
225x5
315x5
conventional stance
225x20
hack squat feet low on brd all the way in the bucket ass to ankles
1plate a side x10
1plate and a 25x10
2plates a side x10
leg ext again
100x20
120x20
140x20
160x20
Supps the same feeling good and recovery is going great.
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12-28-2011, 11:58 AM #50
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Shirt training loose Overkill
barx20
95x10
135x8
185x5
225x3
315x1
365x1
405x1
495x1 off 4brd
Shirt on
585x1 off 2.5brd
635x1 off 1.5brd
675x1
short workout had to leave the gym but was happy with a 675 getting ready for XPC meet march 2nd
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01-09-2012, 12:24 PM #51
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Lower DE day
Speed dead Sumo
135x10
185x5
225x5x3sets
leg press
1plate a side x15
2x15
3x15
4x15
5x12
6x10
fell on my knee and have a bone bruise so didn't squat or go to heavy today on leg press
straight leg deadlifts
95x10
135x10x3sets
leg curl
100x15
130x15
160x15
180x15
only 45min today still using M1D Black and ASGT "pre" BC+EAA "intra" and Postal "post workout"
not focusing on heavy squats rite now since the XPC Pro Bench Classic is 7 weeks away but still going up to about 80%
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01-09-2012, 10:16 PM #52
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
ME Bench day
bench
barx20
95x10
135x10
225x5
315x3 off foam
365x3 off foam
405x3 off foam
425x1 off foam
455x1off foam
475miss
add 3brd plus foam
405x5
455x3
add 4brd plus foam
475x3
500x3
tricep hell pinky on the ring 5reps of 5 with no brd then 5 of each brd. brds 1-6
225x35
245x35
high pulls
3x20
tricep machine
3x20
had to cut a little short but should shirt up next weekend.
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01-16-2012, 09:17 PM #53
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Glute,Ham,Quad
Speed Dead off 2inch brd
135x10
185x5
225x5
315x5
225x20
leg press
1plate a side x15
2x15
3x15
4x15
5x15
straight leg deadlift
95x10
135x10x3sets
leg curl
120x15
140x15
160x15
180x15
leg raises
4x25
crunches 3 ways
25repx3sets
Trying not to go to failure and its very hard not to. these are easy weights and done with very little food early in the mornings. Going to try and switch my schedule to train later in the afternoon weigh has done a lot fluctuating from 219-227. Supps seem to be helping a great deal and my joints are taking a beating as well as my tendons. elbow tendons are very sore after Sunday ME day then Monday i do light Quad,Glute,Ham days which are for speed and form working on speed on reps and hypertrophy.
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01-18-2012, 12:38 AM #54
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
DE Bench,Back
Bench
135x15
185x15
225x15
275x15
tbar row
45x15
90x15
135x12
180x12
225x12
hammer strength low row
1 45 plate a side 15
2x15
2 plus a 25lb plate also 15reps
3x12
2x30reps
hammer strength plate load incline press
90x12
140x12
180x12
230x12
275x12
dumbbell flat press
55x20
60x20
65x20
70x20
seated cable row
120x20
140x20
160x20
180x20
abs
medicine ball throws
5lb and 12lb 25 throws with each 4 sets
crunches
3 different sides 25reps 3 sets
again easy weight lots of reps and sets sort of a deload week. this was a Wednesday and shirt back up on Sunday with a loose single ply with light weights. Started a new night job so getting to bed at 4am and Max Effort bench day is the next morning at 10am so I might have to switch days. Supps are working great still using LG Sciences M1D Black 6 caps a day broke up 3 twice a day 6hrs a part, pre workout 1scoop Anadraulic State GT, intra BC+EAA and Postal but running out of Postal soon and will have to switch. LG Sciences has discontinued which is very sad because it was a staple for a couple years now Post workout. looking at KARBOLYN for a post workout then whey iso and then meal.Last edited by Jeff Johnston; 01-18-2012 at 12:40 AM.
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01-18-2012, 10:42 PM #55
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Quad,ham,Glute
Leg ext
3x30reps 50-70lbs
leg press
1plate a side 15
2x15
3x15
4x15
5x15
6x16
7x15
straight leg deadlift
95x20
135x10x3sets
one leg curl machine
30x15
40x15
45x15
55x15
abs
roller ab machine
25
10lb on x25
20lb x 20x2 sets
fast quick and light just keeping the blood moving till after the XPC meet.Last edited by Jeff Johnston; 01-18-2012 at 10:42 PM.
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01-23-2012, 07:25 PM #56
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
DE Upper chest back shoulder
reverse band "green" bench press from the power rack
185x10
225x10
315x5
365x5
405x3
455x1
all done pinky on the ring and blasting off the chest as fast as possible
low back row hammer strength
1 plate on a side 45lb x15
2x15
2plus a 25lb on each sidex15
3x12
hammer strength behind the neck press
50x20
90x12x2sets
110x12x2sets
90x30
t bar row
45x20x2sets
70x12x2sets
95x12
incline hammer strength press
45lb plate on each sidex20
2 a sidex20x2sets
Getting ready to shirt up again and will be trying a Custom Shirt by Ken Anderson. And Overkill Rudy Rosales both multi ply. Cant wait
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01-29-2012, 10:57 PM #57
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Quad,Glute Ham
deadlift off 2inch block
135x10
225x5
315x5
365x5
405x5
455x1
leg press
2plates a sidex20
3x20
4x20
4x20
4x20
5x20
5x20
abs
Had to cut the gym short. Was having a great day weights felt light
Had LG Sciences protype pre workout Anadraulic State GT "Black" watermelon. great taste 2 scoops and just tunnel vision! BC+EAA 6scoops intra and almost out of Postal 3scoops post workout 3caps twice a day M1D Black.
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02-06-2012, 11:15 PM #58
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
ME bench day "new shirt" multi ply
trying out a new shirt so still breaking it in numbers are low
bench press "shirt"
barx20
135x10
185x10
225x5
315x1
shirt
585x3x3brd
655x2x2brd
665x0x1brd jacked shirt to much
705x1x1brd went easy with no jack but arms are a little to loose. grind the lockout
705xmiss
715xmiss
tricep pushdowns
4x30reps
rotator cable pull from the inside out
4x20,15 sets
pulldowns close middle wide very end of straight bar.
4x20
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02-16-2012, 02:09 PM #59
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Glute,quad,hamstring
deadlift conventional stance
135x10
185x5
225x5
275x4
315x3
365x2
405x1
425x1
225x20
leg press
3plates a sidex20x3sets
5plates a sidex20x2sets
leg ext
25x30
50x20
75x15x2sets
keeping weights easy and volume down. Getting closer to XPC Coalition bench press classic at the Arnold.
6caps M1D Black, Form X 3 caps morning with 3 grams of DAA on top empty stomach morning, glutamine powder 20grams a day, 1 scoop of Bullet proof before bed. ASGT fruit punch 1 scoops pre workout. Very happy with supps. recovery is going great and feeling strong instead of C.N.S crash.
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02-26-2012, 04:49 PM #60
- Join Date
- Sep 2010
- Posts
- 215
- Rep Power
- 412
Last training day before XPC Coalition Bench for Cash Meet
[YOUTUBE]http://youtu.be/JgEYoTB58hM
Last bench day before XPC Coalition Bench Press Classic Arnold Classic Weekend March 2nd 2012Last edited by Jeff Johnston; 02-26-2012 at 04:49 PM.
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