Shut Up And Skwat *Powerlifting, Wrestling, and Bad Assery

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  1. Oh, it was. I've never eaten so well. I plan on going there again in February for another birthday party. This time I won't make the mistake of eating before I go there. You could literally have 3-4 lbs of meat if you wanted to there. It's called F-ag-o (no dashes) De Chao.


  2. Chest and Back

    Warm Up
    Bench Press-Rear Delt Flies:
    45x20-20x20
    95x15-20x15
    135x10-20x10
    155x5-20x5

    RC work 5x4x10 (2 laying down, 2 sitting up)

    Bench Press
    190x4x10

    Super Wide Grip Pull Ups
    BWx4x10 (the sets went 10-7-5-4 and then I just finished up the reps after to get a complete total of 10)

    DB Bench Press
    80x10

    (The dumbbell I was using broke, so I had to switch exercises)

    Flat DB Hex Press
    52.5x10

    (way too light)

    Incline DB Hex Press
    52.5x2x10

    (Still kind of light so I had to cut down the rest time)

    DB Row
    105x4x10

    Doing abs and RC Rehab stuff later tonight
    •   
       


  3. Legsssssss

    Warm Up
    Skwatz:
    45x12
    135x10
    185x5

    ATG Skwatz
    235x3x10

    SLDL
    235x3x10

    Lunges
    25sx3x10

    Glute Bridges
    25sx3x10

    Abs and Stretching tonight. My shoulders are acting up...

  4. Arms

    Warm Ups
    Cuban Press:
    10x10
    20x10

    RC Warm Ups

    Standing Dumbbell Press
    60x4x10 (I skipped 10 lbs because there wasn't a way I could get 55. Apparently I don't have enough of the right plates to make that happen. I'll just stick with this weight for the next week as well)

    Rear Delt Flies
    35x4x10

    Incline Dumbbell Curl
    22.5x4x10

    Skull Crushers
    70x4x10

    BW Planksx2x1:15

    Stretches too.

  5. Circuit

    Same weights as I have always used. Today was a really off day. I didn't want to work, it's cold where I work out (the tack room in my barn is 32 degrees F/0 degrees C. I still finished the circuit with 2 rounds, but it was harder than Monday. Im boosting it up to 3 rounds next week. I'm planning on enjoying the weekend thoroughly. Yoga, abs, light cardio, and keeping the diet clean all the way through this week and next.
    •   
       


  6. Chest and Triceps w/ Abs
    Rest Periods: 30-60 seconds
    Incline Barbell Bench Press
    135x15
    *RC Warm Ups*
    185x12
    205x8
    185x10

    Barbell Bench Press
    185x7
    135x12
    155x10
    185x4
    (I wanted to do 185-205-225-250, but my chest was already hit pretty hard.)

    Incline DB Flies
    30x4x10
    (going to go way heavier next time)

    Dips
    BWx10
    BWx2x15
    BWx12

    Skull Crushers
    85x2x12
    75x12
    65x12
    (It was getting pretty fricken heavy here.)

    Tricep Kick Backs
    30x3x10

    Abs
    Crunchesx75
    Reverse Crunchesx75
    Plankx1:00

    I want to build my muscular endurance desperately more than I want to lift up huge poundages. What's the point of deadlifting 1,000 lbs if you can't walk a quarter of a mile in 70 degree heat with out breaking out into a sweat? Also, I'll be moving relatively soon, and where I'm going I won't be able to powerlift. I can do a lot of bodybuilding/cardio type of training, though. It's all good for wrestling. Another reason why I'm keeping it light is because of my shoulders. I really need to work on them. Benching 135 was putting my shoulders in quite a bit of pain.

  7. Back and Biceps
    Rest Time: 30-90 seconds (usually 60)

    Deadlift
    135x20
    225x10
    275x10
    315x6 (yet another impressive display of my muscular endurance. I was supposed to get 225 for 15, 275 for 12, and 315 for 10

    Super Wide Grip Pull Up
    BWx10

    Wide Grip Pull Ups
    BW2x10

    Wide Grip Neutral Pull Up
    BWx10

    (My back was already pretty tired out from the deadlifting. I've never trained within the 30-90 second rest range before, especially with huge compound movements)

    Dumbbell Rows
    100x4x10

    Supinated BB Rows
    135x12
    185x10
    185x8
    205x8

    Preacher Curls
    65 (EZ curl Bar)x2x10
    45 (straight bar)x10

    Incline Curl
    20x2x10
    17.5x10

    Bodybuilding type work outs are pretty humbling. I usually did Barbell Rows going up to 315 or more, and Dumbbell rows were almost always 130s or more. I do get a freakish pump, though.

    Yoga later.

  8. Shoulders
    Average Rest Times: 30-60 seconds

    Warm Up
    Rear Delt Flies 17.5x30
    Cuban Press 17.5x30
    RC Rotations

    Standing DB Press
    40x12
    50x12
    60x10
    70x6

    Rear Delt Flies
    40x4x12

    BB Shrugs
    225x30
    315x20
    405x10

  9. Morning Workout
    Using the following:
    https://www.youtube.com/watch?v=k33_2CHxnVw
    https://www.youtube.com/watch?v=QQjxFyCPZLk

    Push Ups: 20
    Curl Ups 20
    Pull Ups (using the curl up section): 5
    5 sun salutations (yoga)
    RC and Ankle flexibility work
    Lat Stretch

    (working up to 80 of both push ups and sit ups and 22 Pull Ups)

    Legs

    High Bar ATG Squat
    45x12
    135x12
    225x8
    245x6
    275x6

    ^Wow, high bar ATGing is exponentially harder than doing the PLing squat form.

    Hip Thrusters
    (1 leg) 135x8
    (2 legs) 135x2x12

    SLDL
    225x3x12

    Planks 2x1:00

  10. MW
    20 Push Ups
    20 Curl Ups
    5 Pull Ups
    5 sun salutations

    Shoulders
    Warm Up
    Cuban Press-Rear Delt Flies
    17.5x2x10
    RC Rotations

    Standing DB Press
    50x12
    60x12
    70x6

    Military Press
    135x12 reps

    Seated Rear Delt Flies
    50x3x12
    50x9

    Shrugs
    225x30
    315x19
    (no straps)

    Will be starting to practice Wrasslin' next week.

  11. MW
    Same

    Back and Biceps
    Rest: 60-120s
    Wide Grip Pull Ups
    BWx12
    BWx10
    BWx8

    Pull Ups
    25x6
    10x6
    BWx6

    Barbell Row
    225x12
    245x8
    275x5

    DB Row
    110x3x10

    Barbell Curls
    85x10
    85x2x8

    Incline Curl
    25x2x8
    25x7

  12. Strong barbell rowin there dude
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Breasts and Horse Shoes
    Rest: 30-120s

    Forget warm ups. Who care about reading warm ups?

    Bench Press
    205x10
    225x10
    245x2 (pain in the shoulder -- but its getting a lot better. Point is...NOPE!)
    205x4 (dropset just to get to a total of 6)

    Incline BP (went lighter on the account of shoulder pain)
    135x8
    155x8
    185x7

    Chest Dips
    BWx2x15
    BWx12

    Skull Crushers
    95x2x8
    95x6

    Dumbbell French Press
    25x12
    30x2x6

    Thanks, Sean.

  14. Diamonds and Mountains + Wrestling

    Warm Ups
    25 push ups
    25 curl ups
    2 Sun Salutations (doing 3 more later tonight)

    Standing Dumbbell Press
    50x12
    60x10
    70x8 (went from 4 and doing partial reps for 2 to double for full reps this week)

    Seated Rear Delt Flies
    50x4x12

    Shrugs
    225x30
    315x2x8

    Barbell OHP
    135 lbs - 15 reps

    Lateral Raises
    40x10
    35x10
    30x10

    Laying Rear Delt Flies
    20x20

    Wrestling Practice
    1 hour

    Exhausted.

  15. Shield and Broceps + Wrestling

    Warm Up
    25 push ups
    25 curl ups
    2 Sun Salutations
    6 Super Wide Grip pull ups

    Wide Grip Pull Ups
    BWx10
    BWx9
    BWx6

    Pull Ups
    25x6
    BWx2x6

    Barbell Row
    225x12
    275x2x6

    Dumbbell Row
    110x3x10

    Dumbbell Curl
    35x8
    40x2x7

    Incline Curl
    25x8
    25x2x7

    Wrestling Practice 1 hour

  16. Wrestling practice.

  17. Quote Originally Posted by ShutUpNdSkwat View Post
    Wrestling practice.
    Wrasslin'

    Big Ten Championships are coming up soon! Woooooooooo!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Yeaaaahhhh Budddaaaayy!! Looking forward to it.

  19. Quote Originally Posted by ShutUpNdSkwat View Post

    Forget warm ups. Who care about reading warm ups?
    Quote Originally Posted by Sean
    Strong barbell rowin there dude

    Jes to both...!

  20. Chesticles and my shoulder's tears

    Bench Press
    205x10
    225x10
    245x6

    Incline Bench Press
    155x8
    185x8
    185x6

    Chest Dip
    BWx15
    BWx10
    BWx12

    Skull Crushers
    95x2x10
    95x6

    DB French Press
    25x12
    30x6
    25x10

    Wrestling practice for a hour

    ^Wrestling practice is killing me. Love it but I hate it. Mostly hate it, but I love the thought of me shooting a double leg and taking them right off the mat or driving their head into the ground.

  21. Tree Trunks

    Olympic ATG Squat
    135x12
    225x6
    275x6
    315x6

    RDL
    225x3x12

    That's it. Today was a bit of a **** day. I went into the city to have dinner with a family member for their birthday, and when I came back I was so tired from the week and the meal that I fell asleep, and then I crammed for a test that I had to take today because I procrastinated the entire week so I had to learn it all in a few hours, and then I worked out at 10 tonight. I didn't have time to wrestle, so I'll just do two hours tomorrow. Also, the volume on my leg work out isn't as high simply because the entire week I've been training for wrestling so my legs (specifically my knees, quads, glutes, and hip joints) have really been sore as I get acclimated to wrestling again. I'll be adding more stuff for legs next week.

  22. Shoulders, traps, neck grip
    Standing DB Press
    50x12
    60x10
    70x7

    Rear Delt Fly
    50x4x12

    Barbell OHP
    135x15 reps

    Lateral Raises
    30x3x12

    Farmers walk
    30x5:00

    Neck Curl
    45x50 reps

    Back and Biceps
    WGPU
    BWx3x10

    Regular Grip PU
    25x5
    BWx2x6

    Chin Up
    BWx8

    DB Row
    120x10

    Wide Grip Neutral PU
    BWx5

    superset:DB curl - Hammer curl - concentration curl
    30x15-15-15

    Stomach was giving me hell today. I had to go in early

  23. Looks like the shoulders are feelin better
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Quote Originally Posted by Sean1332 View Post
    Looks like the shoulders are feelin better
    Not quite. It certainly does feel a lot better, but I still need to do a lot of stuff for my shoulders to make sure they feel good when I work out. I'm still taking it easy on the pressing.

  25. Chest and Triceps
    Rest: 30-180s
    Bench Press
    205x10
    225x10
    245x7
    [FFS I was feeling so many more reps in my muscles, but my shoulder disagreed with that. I had to rack it.]

    Reverse Grip Bench Press (so much better for your clavicular portion of the pectorals than the incline bench press, w/ less stress on the shoulder)
    185x3x6
    [Even though this exercise puts less stress on the shoulder, my shoulder was already feeling pretty bad at this point so I didn't feel like risking anything]

    Chest Dips
    BWx3x15 (gave my shoulder a lot of rest time before doing these so I could actually do them

    Skull Crushers
    95x2x10
    95x6

    DB French Press
    25x12
    25x10
    30x6

    Incline Curls (because my stomach prevented me from actually getting a good bicep work out on Tuesday)
    30x20

    Wrestling - My right hip is literally killing me from my practices. I'm not about to give up my wrestling career before I even start it, so I actually stopped because any time I do any lateral movement (or just stand with my legs too far apart) my right hip wants me to know that it doesn't appreciate the fact that I'm spreading my legs more than a quarter inch apart. It'll give all the boys the wrong idea about me. Anyways, so I'm working hip mobility more than I'm actually working shoulder mobility/recovery because if I've learned anything from my shoulder injury it's that it's just not worth pushing through things if it's going to injure you for 2 months and then you have to start back using pee-weights that your muscles can handle but your joints can't. I'm taking the week off and doing as much wrestling here and there as I can with out pushing it too much.

    Leg day should be interesting tomorrow.

  26. Bazooms, Boulders and Frowns

    Bench Press
    205x10
    225x10
    245x11

    Reverse Grip Bench Press
    185x2x8
    185x7

    Rear Delt Flies
    50x4x12

    DB Standing Press
    50x10
    60x8
    70x5

    Chest Dips
    BWx20
    BWx12

    Skull Crushers
    75x10
    85x10
    95x8

    Legs (From last week)
    Squats
    Went up to a set of 315 for AMAP...that's pretty much it. That day felt absolutely horrible.

  27. Wrestled on tuesday (will be wrestling today)

    Wednesday: Wings and Pythons
    Shoveled for a good 20 minutes before I even got into the weight room. Good warm up, but my back was already feeling it.

    WGPU
    BWx10,10,8

    Pull Ups
    25x4
    10x5
    BWx6 (+2)

    Barbell Row
    225x10,8,8

    DB Row
    110x3x10

    DB Curls
    35x10
    40x7
    35x8

    Incline Curls
    20x12
    15x2x17

    Biceps already felt majorly ****ed from all the previous sets. Not my best pull work out. Next week will be better.

  28. Chest and Triceps

    Bench Press
    225x10
    245x10
    275x6

    Reverse Grip Bench Press
    185x10
    205x2x7

    Chest Dips
    BWx15
    BWx10

    Push Ups
    BWx24

    Skull Crushers
    105x3x8

    DB French Press
    25x2x12
    30x12

    As for last friday:
    Squats upon squats upon squats finishing up with 315x6 ATG and 225xFailure

    Wrestling tues-thurs-and the weekend (working out 7x a week). My hips are feeling a lot better.

  29. Latissimos and bam-bams

    Closer(er) grip pull ups
    BWx5

    WNGPU
    BWx5

    Weighted Pull Ups
    25x6
    35x6
    45x6

    Barbell Row
    225x12
    275x2x6

    DB Row
    110x12
    120x2x12

    WNGPU
    BWx3x5

    DB Curls
    40x10
    40x8
    30x12

    Incline Curls
    20x2x12
    20x10

    Plankx1:00

  30. Friday: Shoulders
    Standing DB Press
    50x10
    60x10
    70x10

    Rear Delt Flies
    50x3x12
    52.5x12

    1 arm lateral raises
    35x12
    40x12
    45x12

    Saturday: Legs
    Squat
    225x8
    275x8
    315x6-2 (just made an error and my foot scooted out a bit in the middle of the rep, I reracked it and did 2 more)

    RDL
    225x12
    275x2x12

    Chest and Arms
    Feeling a bit like garbage today.

    Bench Press
    225x10
    245x10
    275x3
    225x10

    Chest Dips
    BWx2x10
    25x2x8

    Push Ups
    BWx30

    DB Curls
    40x12
    45x10
    50x8

    Incline Curl
    20x3x15,12,12

    Skull Crushers
    105x3x12,9,8
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