Sunz Out. Gunz Out. // Boro's #summerofshred Log

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    Wednesday, "Legs/Squat"
    Rob Orlando's Strongman WOD - "Back Squat Series"
    Squat. Belt only. Walked out. Used Texas Squat Bar (55#). Depth chains were used to assure full depth each rep. Each set was done every minute on the minute (EMOM) for 5 sets followed by as little break as possible while moving to the next load.
    235x5x5 sets
    285x4x5 sets
    325x3x5 sets
    375x2x5 sets
    415x1x5 sets
    Total time: 34:08

    Thank You USPlabs Jack3d Micro & USPlabs Modern BCAA for getting me through this hell. haha
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    Man I've been slacking... Log update coming today!
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    In for this,
    Good luck.
    Peace
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    Friday 7/27/12 – Deadlift and stuff...
    Conventional Deadlifts, Belt only, No straps:
    135x5

    225x5

    315x1

    315x5 (added belt)

    405x3

    495x1

    585x1 (Recent PR)





    ---------------------
    Monday 7/30/12 – Floor Press and junk
    Floor Press, quadded mini bands: CRAZY band tension, we're estimating at over 150# at the top
    Worked up to 205 (plus bands) x 3 (ouch)



    ---------------------
    Tuesday 7/31/12 – Back
    Barbell Row, from floor, belt only no straps:

    135x5

    225x5

    275x5

    315x5

    315x5

    315x5

    315x5

    315x5






    Meadow rows:

    bunch x bunch







    ---------------------
    Wednesday 8/1/12 – Skwatz.
    Camber Bar, Low Box Squats: 325#+choked mini band over plates

    Somewhat deload week, only hit a few sets of 5 for speed.



    ---------------------
    Thursday 8/2/12 – Shoulders/Bicepz
    Standing Overhead Press

    135x10

    135x10

    135x10

    135x10

    135x10

    135x10

    Eww.



    ---------------------
    Friday 8/3/12 – Puhlz/Strongman Conditioning/GPP
    Rob Orlando inspired
    1 - Deadlift 405x1
    2 - Chain suspended Camber bar Yoke walk, 185 x100'
    3 - Deadlift 405x1
    4 - Chain suspended Camber bar Yoke walk, 185 x100'
    5 - Deadlift 405x1
    6 - Chain suspended Camber bar Yoke walk, 185 x100'
    7 - Deadlift 405x1
    8 - Chain suspended Camber bar Yoke walk, 185 x100'
    9 - Deadlift 405x1
    10 - Chain suspended Camber bar Yoke walk, 185 x100'
    11 - Deadlift 405x1
    12 - Chain suspended Camber bar Yoke walk, 185 x100'
    13 - Deadlift 405x1
    14 - Chain suspended Camber bar Yoke walk, 185 x100'
    15 - Deadlift 405x1
    16 - Chain suspended Camber bar Yoke walk, 185 x100'
    17 - Deadlift 405x3
    18 - Chain suspended Camber bar Yoke walk, 185 x100'
    19 - Deadlift 405x9
    20 - Chain suspended Camber bar Yoke walk, 185 x100'
    Finished @ 19:45


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    Just started doing the Meadow rows. Definitely hits it from a new angle. Congrats on the PR!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Just started doing the Meadow rows. Definitely hits it from a new angle. Congrats on the PR!!
    Yeah, they're great. Great for grip/forearm too.

    Thank You!
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    Monday 8/6/12 – Chest/Triceps
    Flat Bench Press
    bar x 10

    135x10

    185x5

    225x5

    275x5

    315x5

    365x3 (added Slingshot)

    405x1

    435x1

    455x Almost



    Incline Bench Press

    135x10

    225x15

    275x8



    DB Bench Press

    65s x40



    Tricep, a lot of things for a lot of reps.
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    Tuesday 8/7/12 – Big Back/Traps

    DB Rows:
    150# DB w/ wrist staps
    x10
    x15
    x10
    x10
    x5

    Lat Pulldowns:
    4 heavy sets of 10-20

    Hanging Abs
    4 sets of 15. Ouch3d.

    DB Shrugs
    4 sets of 20 w/ 90# DBs

    Average Band Incline Shrugs
    50 reps, rest pause. Errgghh

    Standing side bends
    2 sets, 12 each side - 80# KB

    \\ USPlabs Alpha Ginger //
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    Gone are the days of working out in your garage huh? That looks like a well set up place you are in now.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Gone are the days of working out in your garage huh? That looks like a well set up place you are in now.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Gone are the days of working out in your garage huh? That looks like a well set up place you are in now.
    Yeah... A friend of mine opened a speed and strength facility in my area. All of my equipment is there, and the atmosphere is amazing.
    \\ USPlabs Alpha Ginger //
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    Wednesday 8/8/12 – Legs/Quads

    Safety Squat Bar, Below Parallel Free Squats
    Safety chains set at 2" below parallel to prove depth
    bar x 5
    135x5
    225x5
    275x5
    315x5
    365x5
    405x5
    430x5 (PR)



    TKE's
    Choked Average Band
    x15 each leg
    x15 each leg
    x15 each leg

    Seated Quad Extensions
    Full stack x15
    Full stack x15
    Full stack x15

    Hanging Ab's
    x15
    x15
    x15

    Ab's.Are.So.Sore.Errr
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    Thursday 8/9/12 – Biceps/Shoulders

    Standing Pin Wheel Curls

    65s x5
    85s x5
    85s x5
    85s x5
    85s x5
    85s x5

    Standing DB Curls
    40s x12
    40s x12
    45s x12

    DB Spider Curlzzz
    1 set res pause set each arm...
    20# DB x25, 15#5x 5, 15# x5, 15# x5 - 40 reps total each arm

    Standing OHP, Front Press Scrape Press (Press forward against rack)
    135x5
    135x5
    135x5
    135x5
    135x5

    Standing KB Clean/Press
    60# x5 each arm
    60# x5 each arm
    60# x5 each arm

    Single Arm DB Side Raise
    45# x12
    45# x12

    Doubled Micromini Band Front Raise
    x40... ouch.

    Foodpornz...

    Chicken breast, onions, hot sauce, "healthy" PB&J (Ezekiel bread, homemade raspberry Jam and wegmans natty chunky PB) along with 2 scoops Test Powder and 1 scoop Modern BCAA

    \\ USPlabs Alpha Ginger //
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    That meal looks friggin tasty big man!! Then swillin it down with some T-Pow...oiy
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    What are pin wheel curls?
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    Quote Originally Posted by hogwild1392 View Post
    What are pin wheel curls?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    That solves that lol
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    Quote Originally Posted by AZMIDLYF View Post
    That meal looks friggin tasty big man!! Then swillin it down with some T-Pow...oiy
    Ain't no stoppin' haha
    \\ USPlabs Alpha Ginger //
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    Quote Originally Posted by borobulker

    Ain't no stoppin' haha
    This haha
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    Time to play catch up!!

    Monday 8/13/12 – Chest/Triceps

    Flat Bench
    bar x 5
    135x5
    225x5
    315x5
    315x5
    315x5
    325x5
    325x5

    Incline Bench
    135x15
    185x10
    185x11

    DB Bench
    80x12
    85x12
    85x10

    DB Flys
    30s x40

    Close Grip Swiss Bar Press
    135x10
    135x10

    Standing KB Press
    x10, x10

    Cable Tricep Extx40

    SHOT.
    \\ USPlabs Alpha Ginger //
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    Tuesday 8/14/12 – Back/Yoke

    Laying supported rows
    bar x 10
    135x10
    185x10
    225x5
    225x5
    225x5
    225x5
    225x5

    KB Rows
    90# X10
    90# X10
    90# X15

    Lat Pulldowns
    x12
    x8
    x10

    Seated Band Row, with PVC bar
    x40

    Shrugs off pins, held
    315x5
    315x5
    315x5
    315x5
    315x5

    Incline DB Shrugs, held
    65s x10
    60s x10

    Shrugs off pins, held
    185x40

    SHOT.
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    Quote Originally Posted by borobulker
    Time to play catch up!!

    Monday 8/13/12 - Chest/Triceps

    Flat Bench
    bar x 5
    135x5
    225x5
    315x5
    315x5
    315x5
    325x5
    325x5

    Incline Bench
    135x15
    185x10
    185x11

    DB Bench
    80x12
    85x12
    85x10

    DB Flys
    30s x40

    Close Grip Swiss Bar Press
    135x10
    135x10

    Standing KB Press
    x10, x10

    Cable Tricep Extx40

    SHOT.
    Killin it my brother!!!
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    Moving mountains in here!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    I have been lagging behind on my log updates like crazy... So, I am starting a new training block and I figured it made sense to bring my log over here. Lets go..

    First... I've been spending the end of my summer doing A LOT of this:



    (BRAAAAP)

    and this:



    This has helped me bring my body weight back down in the 275-280 range, and I am feeling better than ever!

    Friday I got back home from a week long business trip and went to the gym for some "strongman conditioning" work.



    Friday, 9-7-12 // "Strongman Conditioning"

    Circuit laid out as such:

    Mock log clean and press using an EliteFTS swiss bar supersetted with backward sled drags for 100'

    Sets went:

    190# x5, then sled drag

    190# x4, then sled drag

    190# x3, then sled drag

    215# x2, then sled drag

    215# x2, then sled drag

    Felt great!

    Today, back into the mix of a 4 week block.

    Monday, 9-10-12 // Chest/Tricep

    I've been chasing a raw 405 bench for some time... and I finally accomplished it this morning.



    The rest really doesn't matter. haha

    THANKS for following!!!
    \\ USPlabs Alpha Ginger //
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    Tuesday, 9-11-12 // Speed Squat, Quads



    Speed Box Squats:
    275# plus doubled monster mini bands
    10ish sets of 2



    Zercher speed squats:
    185x5 for 4 sets

    Crazy pop on this move... First time doing it as a drag set (dragging up the rack). I really liked the explosion at lockout.

    Hamstring curls, Leg Extensions (2 sets of 25 each)

    Standing abzzz
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    I busted out some Zerchers today as well. Wish I had that pad though, my arms are feeling it. They are such a total body blaster. I pounded 5 sets of 5 with 185.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  27. Registered User
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    Quote Originally Posted by AZMIDLYF View Post
    I busted out some Zerchers today as well. Wish I had that pad though, my arms are feeling it. They are such a total body blaster. I pounded 5 sets of 5 with 185.
    The pad is the easy part... Posting pics asap for you.
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    Quote Originally Posted by AZMIDLYF View Post
    I busted out some Zerchers today as well. Wish I had that pad though, my arms are feeling it. They are such a total body blaster. I pounded 5 sets of 5 with 185.
    \\ USPlabs Alpha Ginger //
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    My pre-bed snack prior to last nights 'nap'... (9-11-12)

    Green tea, greek yogurt mixed with a scoop of naturally flavored micellar casein and a handful of Wegmans mixed nuts. #sleepwell

    \\ USPlabs Alpha Ginger //
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    Wednesday, 9-12-12 // Back & Traps (deload)

    T-Bar Row:
    1 plate x10
    2 plates x10
    3 plates x10
    4 plates x10
    5 plates 5x5-10



    Various other back moves, and then abz...
    \\ USPlabs Alpha Ginger //
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