just keeping track of progress!

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  1. ME=Max effort
    DE=Dynamic effort
    M.Ed. Ex Phys



  2. You must be insanely good at GM's to have that kind of number. What's your squat and dead PR?
    M.Ed. Ex Phys

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  3. im not bad at GM's...dont do them too often but when i do, i usually go heavy....and deadlift PR is 440 (DL is probably my worst lift)...got a squat PR today of 485...but i also had no spotter so i was a little hesitant to go for 500 today...next time!

    but on a current note, ME lower today!

    Squat
    bar x 10
    145 x 10
    235 x 8
    285 x 3
    325 x 3
    375 x 1
    415 x 1
    465 x 1
    485 x 1 (pr, but i wanted to go for 500....no spotter though ):
    325 x 12

    Hyperextensions (weight held behind head)
    bw x 12
    10 x 12
    15 x 12

    Standing cable crunches
    65.5 x 4 x 10

  4. ME upper today, wasnt too shabby, was a bit destracted by my friend who wouldnt quit talking about his girlfriend and ****...but otherwise not bad

    Floor bench
    bar x 10
    145 x 10
    195 x 8
    235 x 3
    290 x 2
    325 x 1
    345 x 1 (pr, had feet up on this one, wasnt the prettiest thing in the world but not bad)

    Chest supported rows
    2 plates x 10
    2 45's + 25 x 10
    2 45's + 35 x 10

    Pushups
    40 chain + 45 on back x 20
    40 chain + 90 on back x 15
    40 chain + 100 on back x 12

    Lateral raises
    25s x 3 x 10

  5. DE upper today: nothin special, but either the guy who rigged our t-bar row apperatus is a nincompoop or i am, because it didnt work too well lol

    Bench:
    195+ 40 lbs chain x 12 x 2

    T-bar row:
    2 plates x 10
    3 plates x 8
    4 plates x 8

    Plate raises:
    45 x 3 x 8

    Rope pulldowns:
    95.5 x 10
    105.5 x 8
    105.5 x 8
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  6. Had a VREY stressful weekeend, therefore had to take an extra day off....but went in today and saw some good numbers and felt pretty strong!

    14" box squat
    145 x 10
    235 x 3
    285 x 3
    325 x 1
    375 x 1
    425 x 2
    440 x 2 (pr) felt like i coulda got 3

    Explosion step- ups (18-22" box)
    25's x 3 x 10

    Standing cable crunches
    95.5 x 3 x 10

  7. ive missed updating for like a week and a half now....but i only remembere thee last 2 workouts....did DE lower yesterday and DE upper today

    Box squat:
    worked up to 8 sets of 3 of 265+ 80 lbs chain (i tied 2 10 pound plates into the chain..ghetto i know)

    Glute/ham raises
    235 x 4 x 8

    Hip abductor machine
    290 x 3 x 10

    Ab wheel
    3 x 12
    -------------------------------
    Bench:
    165 + 80 lbs chain x 8 x 3.... (done similar to the way i rigged the squat....found it works alot like a bamboo bar if i do it this way as the chains swing like a pendulum a bit and tax stabilizers more)

    Lat pulldowns

    160 x 10
    200 x 8
    240 x 8

    Skull crushers
    (ez curl bar)
    85 x 10
    125 x 10
    145 x 8

  8. last 2 ME workouts yesterday and today

    Goodmornings
    145 x 8
    235 x 3
    285 x 3
    325 x 2
    375 x 2
    415 x 2
    435 x 2 (pr)

    Belt squats
    72.5 x 15
    80 x 12
    82.5 x 12

    Lunges
    25's x 3 x 10
    ----------------------------

    3 Board press
    bar x 12
    145 x 10
    235 x 3
    285 x 3 (added board here)
    305 x 2
    325 x 1
    345 x 1
    365 x 1
    375 x .5 (almost!)

    Cable rows
    200 x 8
    220 x 2 x 8

    Rope pulldowns
    95.5 x 10
    105.5 x 10
    105.5 x 8

  9. ive done a few workouts since the last...but been lifting as i can because ive been moving..im just posting up todays

    box squat: (no idea how high the box is)
    135 x 6
    225 x 6
    275 x 3
    315 x 3
    365 x 1
    405 x 1
    425 x 1
    445 x fail (dang..)
    but i am getting used to how the bars and weights feel..plus my spotter was dumb..but oh well..better next time

    Single leg glute/ham curl:
    130 x 8 (bad form)
    110 x 8 (better form)
    115 x 8 (good)

    Hypers:
    +10 x 10
    +10 x 10
    +25 x 10

    Decline crunches:
    bw x 2 x 10

  10. did a ME day for upper the day after my last leg day, just slow about the posting!

    Floor bench
    135 x 10
    225 x 6
    275 x 3
    305 x 2
    325 x 1
    345 x 1
    355 x 1 (cheated a bit here :/)

    Single arm dumbell rows
    130's x 3 x 8

    Dumbell front raises
    25's x 3 x 20

    Hammer curls
    45's x 3 x 20

    Pushups (hands close together about close grip range)
    +45 x 20
    +90 x 15
    +90 x 15
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