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

[borobulker]

Boro's #MenIntoMonsters Powerbuilding Log

GOAL: GET AWESOMER.

-Week 1 of new program-​

Monday, 6-11-12
Close grip Floor Press

• 135x5 (plus 50# chains)
• 185x5 (plus 50# chains)
• 225x5 (plus 50# chains)
• 275x3 (plus 50# chains)
• 295x3 (plus 50# chains)
• 315x3 (plus 50# chains) - I think this is a PR.
• 315x3
• 335x3

Incline DB Press

• 80s x20
• 90s x20
• 100s x20
• 100s x12

Other moves: Band flys, close grip pulldowns, core work

------------------------------------------

Tuesday, 6-12-12
Conventional Speed Deadlifts, raised 2.5"

• 135x5
• 225x5
• 315x5
• 405x3
• 495x3 (Too slow)

"Olympic" Squats

• 135x10
• 225x10
• 225x10
• 225x10

Good Mornings

• 135x5
• 135x5
• 135x5

Avg Band Pull Throughs /superset/ 70# KB Side Bends

• x10/x15
• x10/x15
• x10/x15

Reverse Hyper /superset/ :45 plank

• 3 sets

------------------------------------------

Wednesday, 6-13-12 - Strongman Conditioning Day
150# Sand Bag Loading

• 3 sets of 5...

Farmers Walk Sled Drag

• ~150# each hand, ~400# on sled 4x50ft

Hanging Abs

• 4 sets of 10

SMOK3D.

 

[borobulker]

Thursday, 6-14-12 - Shoulders/OHP
Football Bar Overhead Press, off pin in power rack

• 135x5
• 185x5
• 195x3
• 225x1 (PR w this bar)

Rear Delts, Front Delts, Arnold Press, Facepulls, Tricep pressdowns, Band Curls and CoreBlaster...

Felt awesome today...

 

[borobulker]

Friday, 6-15-12 - Heavy Squat

Free Squat, Bow/Buffalo Bar

• 415x3
• 465x3
• 505x3 (recent PR) (Only Belt and Knee Sleeves)

GM's/Leg Extensions/ Ton of direct ab work

Ready for the weekend!!!

 

[borobulker]

Monday – Max Effort, Upper Body
​

Max Effort Movement:
Average Band Reverse Band Bench Press- Only worked up to 365x5.. Not feeling very well today.
Tricep Movement:
DB Rollbacks / 3x10
Pressdowns / 3x10
Shoulder Movement:
DB Press / 3x10
High Upper Back Movement:
Facepulls / 3x10
Laying Abs or leg raises:
Leg raises

----------------------------------
Tuesday – Dynamic Effort, Lower Body (72 hours after Max Effort Lower Body)
​

Box Squats:
10 sets, 2 reps.Raw. 235 plus 2 sets of chains/side. 30-45 seconds between sets. Box at 1" below parallel with foam.
- Felt reallllly crappy after these and

I just hammered hamstings and abs and hit the road...

----------------------------------
Wednesday– OFF/Conditioning
​

A.M. - Prowler and abs
P.M. - 1.1 mile run/jog around the neighborhood followed by kettlebell circuit and swimming

----------------------------------
Thursday – Dynamic Effort, Upper Body
​

Flat Bench:
10 sets, 3 reps, 3 different grips. Used 135 plus 2 sets of chain/side.
Lactic Acid Tolerance Training:
Bar + 2 sets of chain/side x 25 seconds each grip. Lasted about 1:45 of hell. haha
Tricep Movement:
V bar pressdowns / 4x20
Rear Delt Movement:
Micro band scarecrows / 3x15
Shoulder Movement:
Bar front raise / 3x15
High Upper Back Movement:
Doubled light band rows / 4x15
Laying Abs or leg raises
Flying V abs, 2x20 / Plank, 2x:30

Big squat day coming tomorrow! Amp3d!

 

[Airborne42]

In bro

 

[Jim2542]

In for this

 

[AZMIDLYF]

Saw a video of that farmers walk/sled drag...that is crazy bubba!

 

[borobulker]

Friday – Max Effort, Lower Body
​

Max Effort Movement:

Free Squat, use box for depth check. Single ply Inzer hardcore, straps down and belt.

515x1

575x1

605x1 PR



Lactic Acid Movement:

Leg Extensions / 3x25

 

[Jim2542]

Friday - Max Effort, Lower Body


Max Effort Movement:

Free Squat, use box for depth check. Single ply Inzer hardcore, straps down and belt.

515x1

575x1

605x1 PR

Lactic Acid Movement:

Leg Extensions / 3x25

You make me feel insignificant.

 

[Airborne42]

Friday - Max Effort, Lower Body


Max Effort Movement:

Free Squat, use box for depth check. Single ply Inzer hardcore, straps down and belt.

515x1

575x1

605x1 PR

Lactic Acid Movement:

Leg Extensions / 3x25

Love it brother!!! Keep up the good work. I'm takin notes

 

[borobulker]

haha thanks man... i think.


We all have our strong points and weaknesses.

 

[borobulker]

Love it brother!!! Keep up the good work. I'm takin notes

Hell yeah man! MANY more...

 

[borobulker]

Pic from this morning

 

[AZMIDLYF]

Geeez, I just prolapsed looking at that photo!

 

[borobulker]

IM BACK...

Destroyed it last week... Some highlights were 205x6 standing overhead press with no leg drive, belt only as well as a 465x5 parallel squat, walked out with just a belt.

I'll try and stay updated this week!

465x5

 

[borobulker]

I wanted to hit some "active recovery" over the weekend...

 

[Jim2542]

I wanted to hit some "active recovery" over the weekend...

How do you get your pics like that?

 

[borobulker]

How do you get your pics like that?

50% magic, 50% iPhone app's. haha

The photos were shot by my wife with her iPhone, then I load them into an app called "PicFrame". From there, I load into my Instagram account and add a filter to it.

 

[Jim2542]

50% magic, 50% iPhone app's. haha

The photos were shot by my wife with her iPhone, then I load them into an app called "PicFrame". From there, I load into my Instagram account and add a filter to it.

Sounds like a lot of work.

 

[borobulker]

Sounds like a lot of work.

I enjoy it... I'll have this images for the rest of my life.

The whole process takes about 1 minute.... worth it to me.

 

[Jim2542]

I enjoy it... I'll have this images for the rest of my life.

The whole process takes about 1 minute.... worth it to me.

Is there a similar app for android?

 

[borobulker]

Is there a similar app for android?

I would assume so... Sorry, I haven't been on Android for some time.

 

[MidwestBeast]

sub'd

 

[borobulker]

sub'd

thanks man

 

[borobulker]

Monday – Chest. Triceps.
​

Flat Bench Press:
275x5
275x5
275x5
275x5
275x5

Incline Bench Press:
185x12
225x10
225x10

DB Bench Press:
80x15
100x10

DB Fly:
25's x40 (1 set) (AHHH)

---
Close Grip Football Bar Bench Press:
135x10
225x0 (haha)
185x10

Overhead band tricep ext:
Choked black bands, 3x15

Rope Pressdown:
40# x40 (1 set)

Bench Bicycle kicks/ standing band anti-rotations:
x3 sets

EERRGGGHHHH... First chest cramps I've had since 2006. haha

 

[Airborne42]

****in beast boro!!! Keep it up. After cycle Ima try some of your training

 

[borobulker]

****in beast boro!!! Keep it up. After cycle Ima try some of your training

Sick man!

 

[Airborne42]

Sick man!

I did a PR for squat 600X5 and my 5th time ever DL I pulled up 525... Working at it bro haha

 

[borobulker]

I did a PR for squat 600X5 and my 5th time ever DL I pulled up 525... Working at it bro haha

600x5.... jesus man!

 

[borobulker]

Tuesday – Back. Traps. Swole. Yoke.
​

Barbell Row from floor (Belt. No Straps):
275x5
275x5
275x5
275x5
275x5

Dumbbell Row:
100x12
100x12 (added mini band)
100x12 (added mini band)

Lat Pulldown:
150x12
160x12
180x10

Seated Avg. Band Row, fat grip:
x40
x40

Barbell Shrugs:
315x5
315x5
315x5
315x5
315x5

Dumbbell Shrugs:
100x20
100x30
100x40

GHR/GHD sit-ups:
3x15 BW

 

[borobulker]

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

 

[borobulker]

Man I've been slacking... Log update coming today!

 

[toddgranit]

In for this,
Good luck.
Peace

 

[borobulker]

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

 

[AZMIDLYF]

Just started doing the Meadow rows. Definitely hits it from a new angle. Congrats on the PR!!

 

[borobulker]

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!

 

[borobulker]

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.

 

[borobulker]

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

 

[AZMIDLYF]

Gone are the days of working out in your garage huh? That looks like a well set up place you are in now.

 

[AZMIDLYF]

Gone are the days of working out in your garage huh? That looks like a well set up place you are in now.

 

[borobulker]

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.

 

[borobulker]

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

 

[borobulker]

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

 

[AZMIDLYF]

That meal looks friggin tasty big man!! Then swillin it down with some T-Pow...oiy

 

[hogwild1392]

What are pin wheel curls?

 

[AZMIDLYF]

What are pin wheel curls?

 

[hogwild1392]

That solves that lol

 

[borobulker]

That meal looks friggin tasty big man!! Then swillin it down with some T-Pow...oiy

Ain't no stoppin' haha

 

[Airborne42]

Ain't no stoppin' haha

This haha

 

[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.