Sunz Out. Gunz Out. // Boro's #summerofshred Log - AnabolicMinds.com

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

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    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 //

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    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 //
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    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 //
    •   
       

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    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 //
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    In bro
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    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
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    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
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    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.
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    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
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    haha thanks man... i think.


    We all have our strong points and weaknesses.
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    Quote Originally Posted by Airborne42 View Post
    Love it brother!!! Keep up the good work. I'm takin notes
    Hell yeah man! MANY more...
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    Pic from this morning

    \\ USPlabs Alpha Ginger //
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    Geeez, I just prolapsed looking at that photo!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    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
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    I wanted to hit some "active recovery" over the weekend...

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    Quote Originally Posted by borobulker
    I wanted to hit some "active recovery" over the weekend...
    How do you get your pics like that?
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    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.
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    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.
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    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.
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    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?
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    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.
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    sub'd
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
    EvoMuse Rep | This is what we've been workin on... | Inspire to Evolve
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    Quote Originally Posted by MidwestBeast View Post
    sub'd
    thanks man
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    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
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    ****in beast boro!!! Keep it up. After cycle Ima try some of your training
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    Quote Originally Posted by Airborne42 View Post
    ****in beast boro!!! Keep it up. After cycle Ima try some of your training
    Sick man!
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    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
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    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!
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    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
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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

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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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