Coreys road to elite

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  1. Bench:
    45x10
    135x8
    190x9
    205x7
    225x5
    240x3
    250x3 im thinking pr
    240x4.5
    225x6
    205x7.5

    Incline Barbell: touching my neck pretty much
    135 3x8

    DB Floor Press:
    70 3x8

    Cable Flys: out from the machine, to take the shoulders out of it
    30x8
    20 2x8
    10 1x10

    Side raises:
    30 3x8

    Pushdowns:
    100x10 120x10 140x10 120x12 100x12 80x15


    Workout was ok, speed was reallly good up till i was surpose to do 240x5, then i was moving like grandma....


  2. Box Squats: choked blues
    45x5
    135x2
    165x8
    215x5
    235x3
    255x3

    Deadlift: sumo
    135x2
    225x2
    335x8
    365x5
    385x3
    belt
    405x3


    Close grip pulldowns:
    180x8
    200x8
    switched to different machine, much harder
    160 3x8

    Close grip cable Rows:
    160 3x8

    Lat pressdown things:
    100x10
    130 3x10

    some shrugs

    pretty good workout...next week starts my 4 week conventional cycle, should be tons of fun and pain....
    have videos, will post later
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  3. Bench:
    45x9
    138x5
    185x3
    135 9x3 (3 diff grips)
    to light for speed work really, but i was figuring out the whole release the muscle and catch it thing

    Incline:
    135x8
    155 3x5
    175 2x3
    185x3

    Behind the neck press: no leg drive
    45x8
    65x8
    85 3x8

    Dips: 2x10
    hammer decline: 2 plates per side 2x8 1 ppsx25
    External Rotations: 15 3x8
    Lying straight bar extensions: 85 2x8 supersetted with Straight bar cable curls: 120 2x8


    Awsome Workout....read a charles polquin article last night about structural balance, so im going to try to get all my percentages inline with my close grip bench (incline should be 83%, BTN press should be 81%ish, and external rotations should be 9%x8)
    Pump from hell, weight is skyrocketing

  4. Squats: atg
    actually found a low bar position that was comfortable, my triceps touch my lats haha
    45xfew
    135x3
    225x9
    275x7
    295x5
    305x3
    Belt
    325x3
    305x5
    295x7
    275x9
    god damn, the x7 and x9 set was rough

    Speed Deadlifts: standing on 25's with shoes on
    135x1
    225 6x1

    Pullthroughs:
    225 3x10

    Smith machine yates rows: i know i know, its a new one, so i had to try it
    135x12
    185 2x12

    Pulldowns to front:
    150 2x10

    Pulldowns to back:
    120 2x10

    Awsome workout, horrible back pump

  5. Bench:
    135x8
    185x3
    225x3
    245x3
    255x3 PR
    275x1

    Floor Press:
    135x3
    225x3
    245x3
    265x3 PR
    225x8

    Incline DB press:
    70 2x7
    50 2x10

    Dips:
    77lb kettle bell
    5,8,5,2 = 20 reps

    External Rotations:
    15 3x8

    Side raises:
    25 3x8

    Bent over laterals:
    15 3x8

    Good workout, im tired
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  6. Extra Workout:

    Flat DB bench:
    40 2x25

    Incline:
    mini band behind my back
    25 2x20

    BHN Press:
    45 2x20

    Pull aparts:
    2x20

  7. Box squats:
    145x8
    195x5
    215x3
    235x3

    Deadlift: Conventional
    135x3
    225x5
    275x10
    300x8
    315x6
    340x4
    365x2
    385x1

    Close Grip pulldowns:
    160 3x8
    170x8
    180x8

    Shrugs:
    135x10
    225x10
    315 3x10

    T-Bar Rows:
    1 platex10
    2 platesx10
    3 plates 3x8

    Some db Preacher curls


    Awsome workout, except the deadlifts, cauz i hate conventional, but my lower back needs the strength, back was feeling good, biceps were about to bust from the pump

  8. Speed Bench: 3 diff grips
    45x10
    135 3x3
    145 6x3

    Incline Bench:
    135x3
    165 3x5
    185 2x3
    195x3

    BTN Press:
    95 3x8

    External Rotations:
    20 3x10


    Pretty good workout

  9. Squats: atg, paused like every other on on the 315 sets
    135x3
    225x3
    belt
    315 3x3

    Wide Stance Speed pulls:
    135x1
    225 3x1
    275 3x1

    Hyper-extensions:
    with ssb
    65lbx8
    75lb 2x8

    Wide grip pulldowns:
    160 2x8

    BTN pulldowns:
    130 2x8

    Blue band GMS: 2x20
    Pulldown abs: 80lb 3x10
    Hanging Leg raises: 2x8


    Awsome workout, everything was easy as ****

  10. Bench:
    135x5
    185x3
    225x3
    245x3
    260x3 PR
    285x1 PR

    Floor Press:
    225x3
    245x3
    275x3 PR
    225x12 PR

    Incline Dumbell press:
    70s 2x10

    Dips:
    77lb kettle bell + 181bw
    6,6,10,8 = 30 reps

    External Rotations: 20lb 3x10
    Side lateral Raises: 25x10 30 2x10
    Pushdowns: 140x10 160 2x10
    DB preacher curls: 25x10 30x10

    Awsome workout...i believe working on my weakness' (incline, BTN press, and SPEED) on saturday has made a ****load of difference, my benches finally arent grinders

  11. Conventional Deadlifts:
    135x3
    225x3
    315x3
    365x3
    Belt
    405x3

    Sumo Deadlifts:
    315x3
    365x3
    belt
    405x3
    435x3 PR

    T bar Rows:
    1 platex10
    2 platex10
    3 platex10
    3plates + a dimex10
    3 plates + a quarterx10

    Shrugs:
    225x10
    275x10
    315 2x10
    335x10
    365 2x10

    Close Grip pulldowns:
    170 3x8
    200x8

    Dumbell Preacher curls: 30s 3x8
    Straight Arm pulldowns: 150 2x15

    Awsome workout, 405 conventional was rough. but sumo was all easy

  12. Speed Bench: 3 different grips
    45x10
    95x3
    135 3x3
    145 3x3
    155 3x3

    Incline:
    135x5
    185 2x5
    205x5 pr
    215x3 pr

    BTN press:
    45x10
    105 3x8

    Side raises: 25x8 30x8 35 2x8
    Cable Flys: 40x8 60 3x8
    Pushdowns: 150 4x8

    Good workout. speed was kinda slow. but im switching to high reps next week for 3 weeks

  13. ATG squats
    135x3
    225x3
    315x3
    belt
    345x3 possible pr
    365x3 PR!

    Hyper Extensions:
    ssb (65lb) x8
    85lb 2x8

    Dumbell Lunges:
    55's 2x8

    Pulldowns to the front: 170 2x10
    Pulldowns to the back: 130 2x10

    Hanging leg raises: 2x10
    Standing Crunches: 80 2x10

    AWSOME workout, the bodyweight is deffinately helping the leverages

  14. Bench:
    135x5
    185x3
    225x3
    245x3
    265x3 pr
    275x2.5 pr

    Low Pin Press: 3 inches off chest
    135 2x5
    225x3
    245x3

    Floor Press:
    225x3
    245x3
    275x3
    285x2.5 PR

    Side Raises: 30 4x8
    Dips: 77lb 3x10
    Pushdowns:140x10 170 3x8

    Pretty decent workout....

  15. Deadlift: sumo
    135x3
    225x3
    315x3
    405x1
    455x3 PR
    475x1 PR

    Tbar rows: Strict
    45x8
    90x8
    135x8
    160x8
    180x8 (4 plates)

    DB Rows: Strict
    100's 3x8

    Close Grip pulldowns:
    180 2x8
    160x10

    Good workout....used the new okie deadlift bar at the gym, thats prolly the reasoning behind the pr's

  16. took bench off yesterday due to excessive sleeping.....day after prom

  17. looking phenomenal for 17. Constant progression. Great work thus far. I'll keep an eye on this log.

  18. ATG Squats:
    135x5
    225x3
    315x3
    belt
    365x3
    375x3 PR
    ...need to loosen the belt

    Leg Press:
    6 plates x8
    8 plates x8
    8 plates and 2 quarters: 3x8

    Pullthroughs:
    200x10
    245x10
    290 3x10
    ( stack with someone holding 2 45s on it)

    Pulldowns:
    180 2x8
    160 2x10

    Some abs
    Some calves

    Pretty good stuff

  19. Bench:
    45x20
    135x3
    185x3
    225x3
    275x3
    285x3 pr
    300x1 pr

    Pin press: weight resting on my chest
    135x3
    185x5
    205 2x5
    -just getting use to the exercise

    Inclines:
    185 3x8

    BHN Press:
    115 2x8

    Cable Flys: 80 2x10
    Incline db flys: 50 2x10
    Side Raises: 35 2x10
    Tricep DB extenions: 35s 3x10

    Pretty awsome workout...

  20. Deadlift: okie bar
    135x3
    225x3
    315x3
    belt
    405x1
    475x3 pr
    495x1 pr

    Bent Over Rows:
    225 3x8

    Machine Shrugs:
    300 4x10

    Close Grip pulldowns:
    180 3x8

    DB rows:
    110s 2x8

    some biceps


    Pretty awsome day, pretty much did 500 raw

  21. Bench: bodybuilding style. elbows out, flat back, no leg drive
    135x10
    185x8
    225 3x8

    Incline DB:
    75x10
    60 2x15

    Military Press:
    115 3x8

    Some cable crossover ****
    50 pushdowns with green band
    blah

  22. Hey...3 guys at this table have benched 300. Not one of them drinks. How much you love 'em Bud Heavy?

  23. lmao i think he got pissed at that one

  24. Squat:
    45x5
    135x3
    225x3
    315x3
    belt
    365x1
    405x1 pr
    415x1 pr
    actually got a video of 415, will get later

    Leg press:
    6 plates x8
    8 plates x8
    10 plates 3x8

    DB one leg straight, one leg back things:
    30s 3x8

    Chamber Bar Goodmornings:
    135 3x8

    Abs, Calves


    Pretty good workout, will get video in a few minutes

  25. [nomedia="http://www.youtube.com/watch?v=lQtW1AcWBJU"]YouTube - Broadcast Yourself.[/nomedia]
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