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

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  1. 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.
    \\ USPlabs Alpha Ginger //


  2. 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...
    \\ USPlabs Alpha Ginger //
    •   
       


  3. 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!!!
    \\ USPlabs Alpha Ginger //

  4. 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!
    \\ USPlabs Alpha Ginger //

  5. In bro
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net
    •   
       


  6. In for this

  7. Saw a video of that farmers walk/sled drag...that is crazy bubba!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  8. 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
    \\ USPlabs Alpha Ginger //

  9. Quote Originally Posted by 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
    You make me feel insignificant.

  10. Quote Originally Posted by 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
    Love it brother!!! Keep up the good work. I'm takin notes
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  11. haha thanks man... i think.


    We all have our strong points and weaknesses.
    \\ USPlabs Alpha Ginger //

  12. Quote Originally Posted by Airborne42 View Post
    Love it brother!!! Keep up the good work. I'm takin notes
    Hell yeah man! MANY more...
    \\ USPlabs Alpha Ginger //

  13. Pic from this morning

    \\ USPlabs Alpha Ginger //

  14. Geeez, I just prolapsed looking at that photo!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  15. 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
    \\ USPlabs Alpha Ginger //

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

    \\ USPlabs Alpha Ginger //

  17. Quote Originally Posted by borobulker
    I wanted to hit some "active recovery" over the weekend...
    How do you get your pics like that?

  18. Quote Originally Posted by Jim2542 View Post
    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.
    \\ USPlabs Alpha Ginger //

  19. Quote Originally Posted by borobulker

    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.

  20. Quote Originally Posted by Jim2542 View Post
    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.
    \\ USPlabs Alpha Ginger //

  21. Quote Originally Posted by borobulker

    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?

  22. Quote Originally Posted by Jim2542 View Post
    Is there a similar app for android?
    I would assume so... Sorry, I haven't been on Android for some time.
    \\ USPlabs Alpha Ginger //

  23. Quote Originally Posted by MidwestBeast View Post
    sub'd
    thanks man
    \\ USPlabs Alpha Ginger //

  24. 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
    \\ USPlabs Alpha Ginger //

  25. ****in beast boro!!! Keep it up. After cycle Ima try some of your training
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  26. Quote Originally Posted by Airborne42 View Post
    ****in beast boro!!! Keep it up. After cycle Ima try some of your training
    Sick man!
    \\ USPlabs Alpha Ginger //

  27. Quote Originally Posted by borobulker

    Sick man!
    I did a PR for squat 600X5 and my 5th time ever DL I pulled up 525... Working at it bro haha
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  28. Quote Originally Posted by Airborne42 View Post
    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!
    \\ USPlabs Alpha Ginger //

  29. 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
    \\ USPlabs Alpha Ginger //
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