guyfromkop's log

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  1. oh and i got this from the big man from down south


  2. ex? well, can't argue with his big ass, lol. i'm using some sort of dave tate program he wrote on elitefts.
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  3. Quote Originally Posted by Beelzebub
    ex? well, can't argue with his big ass, lol. i'm using some sort of dave tate program he wrote on elitefts.
    yup, and as you know the only explination he gives is, "it makes you stronger"

  4. actually, the advice he gave me was "it makes ya purty." LMAO

  5. Sunday 2/26/06

    3 Board Press(index finger on rings)
    245 x 5
    255 x 5

    4 Board Press(index finger on rings)
    285 x 5
    285 x 4(was suppose to do 5 but was rushing through)
    135 + Purple Bands Doubled x 2 x 5

    pretty good workout today, got to the gym at about 130-135 and found out the gym was closing at 2. so that whole workout was done in about 20 min by the time i was done warming up. i got everything done but was flying through it, resting only like a min in between sets(which i hate to do). that's why the 4 boards i only hit 4 my second set and the weight didnt go up from last week. but i ended up getting everything done.
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  6. Monday 2/27/06

    SSB Box Squats, 1" below parallel
    255 x 3
    265 x 4 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 15
    1 arm outside of legs, each arm 25 x 12

    GHR
    2 x 5(2 variations)

    Decline Abs
    bw x 15
    bw x 12(i'm horrible at these)

    Ab/Adductors
    Red Band x 25

    Seated Calf Raises
    135 x 15
    145 x 15

    pretty good workout today, everything went good. that ssb is kicking my ass big time.

  7. Quote Originally Posted by guyfromkop2
    Sunday 2/26/06

    3 Board Press(index finger on rings)
    245 x 5
    255 x 5

    4 Board Press(index finger on rings)
    285 x 5
    285 x 4(was suppose to do 5 but was rushing through)
    135 + Purple Bands Doubled x 2 x 5

    pretty good workout today, got to the gym at about 130-135 and found out the gym was closing at 2. so that whole workout was done in about 20 min by the time i was done warming up. i got everything done but was flying through it, resting only like a min in between sets(which i hate to do). that's why the 4 boards i only hit 4 my second set and the weight didnt go up from last week. but i ended up getting everything done.
    excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.

  8. Quote Originally Posted by Beelzebub
    excellent work brutha. one of the gym members made up some sort of board concoction that has a different depth on each rotation. looking forward to trying it out. no more full range RAW for this guy.
    interesting, try to take a pic if you can of it. you going shirted from now on?

  9. for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.

  10. Wednesday 3/1/06

    Pause Bench, ring finger on rings
    225 x 3
    235 x 3 x 3

    DB Hammer Grip Presses w/ pause
    70 + Purple Band x 2 x 6

    Laterals w/ pause
    Red Band x 2 x 10

    Front Raises w/ pause
    Red Band x 10
    Purple x 8

    Pull Aparts w/ pause
    Purple x 2 x 20

    Static Holds
    DBL Overhand 335 x 2 x 10sec
    Hook Grip 335 x 10sec, 335 x a very quick 5 sec

    pretty good workout today, second set of pause benches form and bar path was way off, but still got it, the rest went perfect. plus the hook grip static holds definately weren't the most enjoyable time of the night.

  11. lotsa work brutha. bands working out for ya?

  12. Quote Originally Posted by Beelzebub
    lotsa work brutha. bands working out for ya?
    yea, i love using them, definately a different twist to doing shoulders.

  13. Monday 3/6/06

    SSB Box Squats 1" below parallel(12")
    265 x 5 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 2 x 15
    1 arm outside legs, each arm 25 x 2 x 12

    GHR
    bw x 2 x 5(variations)

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Seated Calf Raise
    140 x 12
    145 x 12

    Ab/Adductors
    Red Band x 25

    light cardio 20 min

    alright day today, let my air out on my last rep of my last set and got stuck on the box, i ended up getting back up by myself after taking a little siesta but it wasnt pretty at all. weight on the box squats arent reallyi moving and my legs are starting to feel beat up, might take next time off or deload, not sure which to do.

  14. Quote Originally Posted by Beelzebub
    for full range, yes. board work will be raw, no lower than 3 board. i'll get a pic of the little thing, it's quite crafty.
    Did you end up building your own or buying from elite?

  15. haven't had a need for it yet. i'm still terrified of flat barbell. so for now, i'm killing everything else til i get some confidence back.

  16. Wednesday 3/8/06

    Pause Bench, ring finger on rings
    235 x 4 x 3

    DB Hammer Grip Presses
    70 + Purple x 2 x 6

    Front Raises, no pause but kept tension on the whole time
    Red Band x 2 x 10

    Laterals, no pause but kept tension on the whole time
    Red Band x 2 x 10

    Pull Aparts, no pause but kept tension on the whole time
    Purple x 2 x 20

    Static Holds
    Dbl Overhand - 335 x 10sec, 355 x 10sec
    Hook Grip - 355 x 2 x 10sec

    alright day today considering i feel like dog **** and can barely talk. the pause benches were good, the first 1-2 reps fly off my chest. the weight hasnt moved in a couple weeks though, so i may deload next week, it's about time for a break and i'm going to miss next fri and sat's workout anyway.

  17. Saturday 3/11/06

    SLDL
    145 + red bands x 3 x 3
    165 + red bands x 3

    first off let me say i hate being sick, i didnt go yesterday because i was ill, then i thought let me go today because i didnt go last week and i'm not going next week, well big mistake. but i did end up trying out the jsp and let me tell you that thing is NO JOKE!!! it will stop you quick. i doubled reds w/ 145 on the bar and it got to just above knee level and stopped dead in it's tracks. grip held, but bar didnt move. the owner of the gym was actually watching me and said you really gotta pull it fast for it to move. so i rigged something up so the bands were just singled over but there was barely any slack in the bands. this was a lot better. i probably could of pulled the bar with reds doubled but i really didnt warm up right, i have to figure out a way to warm up with this. plus the way the jsp is i'm about 2 maybe more inches off the ground, so getting down on the bar is a little harder then i'm used to. after these sets i was so beat i had to leave, my shirt was soaked and the sickness just drained me. next week is a week off and boy do i need it, my body is beat up.

  18. Monday 3/20/06

    SSB 12" box squats w/ belt
    265 x 3
    265 x 3
    265 x 3(added light wrap)
    265 x 3(medium wrap)
    265 x 3(cranked those *****es down)

    Leg Press
    600 x 20

    Kettlebell swings
    2 arm in between legs 25 x 15
    1 arm outside legs, each arm 25 x 15(going to switch to 2 arms outside next week, dont like how it makes my ankle feel)

    GHRs
    2 x 5

    Crazy Scissor Ab Machine
    80 x 2 x 20

    Ab/Adductors
    Red Band x 25

    Seated Calf Raise
    155 x 2 x 12

    well ladies today was definately not a walk in the park, first workout since a week and a half off of being sick, definately wasnt at 100% but of course me being me i was going balls to the wall the entire time. i'm definately going to feel it tommorrow, walking should be fun. i added some knee wraps just so i can get used to sitting back with these on, i had no intention of using them today but after the second set of me struggling to get 3 i figured why not. plus next week i'm going to do 2 arm outside of legs with the swings, the one arm makes me sit on the one side of my foot, kind of tweaks my ankle a little bit and considering i've sprained my right one 2 times i dont need anything bad to happen.

  19. wednesday 3/22/06

    Pause Bench
    235 x 2
    235 x 3
    235 x 2
    235 x 3

    DB Hammer Grip Presses
    65 + purple x 2 x 6

    Front Raises w/ pause
    Red Band x 2 x 10

    Laterals w/ pause
    Red Band x 2 x 10

    Pull Aparts w/ pause
    Purple x 2 x 10

    Grip Work
    Rolling Thunder
    100 x 10 sec each hand
    110 x 10 sec each hand
    Hook Grip
    415 x 2 x 10sec

    alright day today, first i forgot to do rotator work, going to have to do that on saturday, then it was time for bench, i had barely any leg drive probably due to the fact my legs are crazy sore from monday's squat session and i did them with comp grip not ring fingers on rings, brain was not there today. but i did use the rolling thunder for my grip work, definately an interesting little contraption, my right hand is stronger than my left, but i'll let my left catch up before i start adding weight to the right

  20. Friday 3/24/06

    Deadlifts
    405x4x1
    415x1

    45 Hypers
    Purple x 2 x 12

    Reverse Hyper
    235 x 10
    235 x 7
    let the plates on the reverse hyper roll back over my right foot x 1

    Standing Cable Abs
    100 x 2 x 20

    Medium Grip Face Pulls
    210 x 2 x 6

    Hammer Strength Low Row
    180 x 2 x 6

    well i havent done this workout in literally a month and boy did it show tonight. the deads went good, actually my form was spot on the whole time, got my ass down no problem, just didnt want to go too heavy since i havent pulled in so long. but after the 45 hypers things were not easy, but then again i dont want it to be easy

  21. Saturday 3/25/06

    3 Board Comp Grip
    245 x 5
    255 x 5

    4 Board Comp Grip
    285 x 4
    285 x 5
    105 + purples doubled x 2 x 5

    band tension kicked my ass today, i'm not surprised though, i havent done these in a month. plus arching over the 4" pvc is no problem anymore

  22. My rack pulls and deads seem to be about the same as yours, but my squat and bench are far lower. Must be the monkey arms.

  23. my bench is horrible, that's my worst lift by far.

  24. Same, it's quite pathetic for me. I mean I at least hit bodyweight easily, but still.

  25. Monday 3/27/06

    SSB 14" Box Squats
    265 x 4 x 3
    275 x 3

    Leg Press
    600 x 20

    Kettlebell Swings
    2 arm in between legs 25 x 20
    2 arm outside of legs 25 x 10(almost puke city)

    GHRs
    2 x 5

    Low Decline Abs
    bw x 2 x 15(i'm so bad at these, so that means i'll be doing these a lot)

    Seated Calves
    160 x 15
    165 x 15

    Ab/Adductors
    Red Band x 25

    light cardio
    30 min

    pretty good day today. i did 2 arm outside the legs kettlebell swings and almost fell over and puked at the same time, it was great. also when i do the leg press i feel a slight pull right below my left cheek, not sure exactly what it is. any help?
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