The December 885

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  1. haha bro reread her post
    Body Performance Solutions
    Home: http://bpsnutrition.net/
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  2. tonight's workout

    bench
    warmup: bar x 8, 135x5
    working sets: 155x3, 175x3, 195x3.5

    dips
    BW + 25 x 8
    BW + 45 x 8
    BW + 50 x 8
    BW + 50 x 8
    BW + 50 x 8

    flat db bench
    55x8, 60x8, 65x8, 70x8, 75x6 <- PR by 2 reps!!!!!

    db curls
    25 x 8, 4 sets

    and then to top it all off, i went ahead and weighed myself for fun. i tipped the scales at 148lbs!!!!!!! Ok, ok, i know it's not gonna totally accurate of my real body weight 'cause i've been eating all day, but still, 148 lbs!!! I've never weighed that much before at any time in my life!!!!

    now on to the weekend for more eating and R&R. "real" weight report comin monday morning.
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  3. time to celebrate


    Attached Images Attached Images  

  4. [ame="http://www.youtube.com/watch?v=-f1cwycSWq0"]YouTube - AC DC Thunderstruck[/ame]

  5. dem titties is nice
    SFW and GFH
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  6. weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement

  7. Quote Originally Posted by orbitron3000 View Post
    weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement
    Get you some food. You're shrinking
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  8. Quote Originally Posted by SilentBob187 View Post
    Get you some food. You're shrinking
    very true. i'm going to start more carefully counting the cal intake this week and next to get myself back on a good eating rhythm. My diet was real crappy last week, but after a grocery run, my cupboard is fully stocked and i'm ready to eat big.

  9. did post past few days...been doin real poor in the gym on squats and militaries. missed weights that i should've gotten, felt real weak leavin the gym.

    i *guess* i could blame the missed squats on forgetting knee sleeves, and performin real bad those days cause i didn't take mah RPM beforehand, but i'd rather blame myself and use that to work harder and get those weights i missed next time.

  10. tonight's workout

    deadlift:
    warmup: some dynamic stretching, 135x8, 225x4
    working sets: 245x5, 275x3, 305x5
    and just cause i was feelin pumped, i threw in a "test" set
    335x1 <- it's a 5lb PR, and i really only tried it cause i wanted to see if i could match my old PR from the prison meet; and cause next week is a deload week so i can use all that week to recoup. its the first time i've tried to do a max since the meet in april.

    banded good mornings
    green and purple bands: 5 sets, 10 reps

    leg raises
    2 sets, 10 reps

    decline crunches + 7kg medicine ball
    2 sets, 10 reps

    weighted ab crunches SS banded pull throughs
    3 sets, 10 reps @ 140lbs | 3 sets 10 reps @ purple band

    weighed in at 147. i'm beginning to wonder just how accurate (or not accurate) the scale that i use at home for the weekly measurements is...this is a 5 lbs increase since the morning, and i'm not convinced that i can eat 5 lbs worth of food throughout the day. i dunno, maybe its normal

  11. Nice work on the new PR man.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  12. tonight's workout

    bench
    warmup: stretching, bar x 8, 135 x 5
    working sets: 160 x 5, 185 x 3, 205 x 3

    incline bench
    115 x 8, 135 x 5, 135 x 5, 145 x 5, 150 x 5

    dips
    bw x 10, +25 x 8, +35 x 8, +45 x 8, +55 x 8, +60 x 8, +70 x 8, +80 x 5, +90 x 5, +100 x 3
    on the heavier weights, never broke 90, kept it just above to focus on the tris more, my chest/shoulders were blasted from benching

  13. beastly
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  14. Quote Originally Posted by metroba View Post
    beastly
    thanks for the support brothaman!

  15. Nice dips man
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  16. Quote Originally Posted by SilentBob187 View Post
    Nice dips man
    thanks SB! gonna drop the weight next time and make sure i get depth to fully blast the pecs/shoulders/tris!

  17. tonight's workout
    squats:
    warmup: stretching, 135x10, 185x5
    working sets: 225x5, 245x5, 275x4.75 (leaned a little on the last one)

    nautilus leg press:
    200x10, 250x10, 300x10, 350x10

    leg curls, 4 sec negative:
    65x5, 80x5, 95x5

    forgot to weigh myself this morning...

  18. tonight's workout

    military press:
    warmup: bar x 10, 75x5
    working: 95x5, 105x5, 115x5 (push press on the last two reps)

    pullups:
    various grips, 45 reps total

    dips:
    5s x 10r

  19. weighed in at 144.4 this morning!!!

  20. tonight's workout

    deadlift:
    warmup: stretching, 185x5, 225x5
    working sets: 255x5, 275x5, 305x7

    banded good mornings:
    5 sets with green band

    band ab crunches
    5 sets with purple band

    weighted ab crunches
    110x10, 140x10, 150x10, 160x10, 170x10, 180x5, 190x5

    weight post workout: 146.6

  21. i've come to a decision. i'm not going to be lifting in the december competition, for several reasons. (1) i don't feel like i'm at a good place with my lifts, and want to improve them a little more. (2) i feel that i need to pursue my goal of gaining a little more weight (to 148 solid, in the AM after a trip to the bathroom) so i can get over my first concern. (3) there's a meet in january so that'll be what i'm aiming for.

    so here's my plan of attack:
    1) the rest of this week and next week will be business as usual, keepin with 5-3-1.
    2) the week of thanksgiving, i'm going to do a deload week, rest up over the holidays, eat tons and tons of good homemade food and let the notches on my belt out a little.
    3) after the holiday, resume 5-3-1, with the "1" week being a max week for squat, bench, deadlift, and maybe military.
    4) week of christmas will be another deload week, another eat my brains out week
    5) one more cycle of 5-3-1
    6) deload week
    7) light week before the Scranton USAPL HS/Collegiate Raw & NE USA Meet (Jan 30-31)

    in short, i'm looking for at least these goals by the end of january:
    squat: 305
    bench: 225
    deadlift: 355

  22. Jim Wendler, in his 5-3-1 workout, describes a formula that he uses to estimate 1RM from doing reps at a specific weight:

    ((Reps * 0.0333) + 1) * Weight

    I'm fairly proud of how the deadlift numbers have been coming along, and i'm excited to see that at 305lbs, doing 7 reps would estimate my 1RM around 370. Looking around on the internet and using various formulae, they all predict between 365 and 375. I'm feeling that my deadlift will have to make up for the less than impressive squat and bench numbers in a competition.

  23. It taste just like raisins!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
  24. New Plan


    Changed my mind: gonna be competing in December. Already turned in all the paper work so it's past the point of no return. No looking back now.

    Next week: Max week
    ------
    Goals:
    ------

    Squat:
    Minimum: 295
    Would be nice: 305

    Bench:
    Minimum: 215
    Would be nice: 225

    Deadlift:
    Minimum: 355
    Would be nice: 375

    Minimum Totals: 865 (20 lbs short)
    Would be nice Totals: 905

    Two weeks after that: DeLoad / Light weeks

    Then: Competition

  25. Tonight's Workout

    Bench:
    Warmup: stretching, bar x 10, 135x8
    Working sets: 165x5, 175x5, 185x9!!!
    Buddy of mine commented that my form on bench was perfect! :whoohoo:

    Incline:
    115x8
    135x5
    155x2

    Dips:
    BW + 0 x 10
    +25 x 8
    +35 x 8
    +45 x 8
    +50 x 6
    +60 x 5
    +70 x 4
    Had a friend make sure I was breaking parallel on these dips. Tried for BW+80, but everything was shaky and couldn't even do the negative smoothly.

    Rows:
    Seated cable rows: 105x10, 120x10, 120x10, 120x8, 120x6
    BB Bent over rows: 65x10, 95x10

    Body Weight: 146.75
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