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Personal Journals discussion on Next stop 100% RAW worlds, within the Members Section; very nice talo....


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Old 12-16-2008, 09:40 AM   #371
Pitysister
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very nice talo.
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Old 12-16-2008, 12:35 PM   #372
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Nice work man.
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Old 12-17-2008, 06:15 AM   #373
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Dec 17th - 5:00am

Squat - Wave 2


3x3 - 335,355,375 all down past par.

Leg Presses 3x10 @ 450

Leg Extensions 4x12 @120

Leg Culs 4x12 @ 140

Abs - will do at work today , I was running out of time and had to get to work.

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Old 12-17-2008, 06:16 AM   #374
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Awesome squatting man, thats some big weight.

IW
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Old 12-18-2008, 09:41 AM   #375
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Thanks,

Today I'm going to be playing around with my bands ( green and purple ) . Got them last night so some extra tricep and shoulder work to get use to the strengths.
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Old 12-18-2008, 11:52 AM   #376
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Cool dude. I love tricep press downs with the bands. There are so many different things you can do. It's funny because some of the guys started putting bands on machines at the gym. It looks stupid, but they like it.

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Old 01-02-2009, 06:34 AM   #377
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Hope everyone's Holidays were good.

Dec 30th
Got together with a group of guys to train some Heavy squats. We brought in a Mono lift. My first time using this and loved it.

Just going off memory.
Bar x12
135 x8
185x6
225x3
285x1
315x1

405x1
455x1
500x1 ( LOW BOX SQUAT )
550x1
575x1 - PR-
600x1 - PR -

600 -FAIL-

Missed the video op for the 600 . Thought I would do it again to get it on tape , but it was a failure and the guy that had my camera had to drop the camera and run over to help lift the weight. The video didn't turn out and my camera wasn't working proper after that. No worries , I will be doing it again !


Also did some 700lb lock out. . The other guys I was with went up to a 700 and 825 squat with 1000lb lock outs.

Finished off with a few sets of leg presses.

By the time dinner rolled around , my lower back was stiff as fuck. Very hard to walk. When I got home I foam roller for a good 20 mins ( back , hams and quads ). The next day I was still stiff , but way better than I thought i would be. And compared to the other guys I was the only one that could workout the next day.
Once again the foam saved me !
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Old 01-02-2009, 06:46 AM   #378
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Dec 31st

Made it to the gym in the morning to do some bench work. Was going to put on the shirt and go heavy , but no one made it in ( I don't think I would have either if I didn't use the roller the night before).Changed it up and did some band work and some other stuff.

Did a nice warmup on the decline up to 285 thinking that I was going to go heavy with the shirt. Went and did some cardio , then started my
Band work
135 with purple bands ( light band )
x5
x5
x5

switched up to the green bands ( medium )

x3
x3
x5


Also did some tricep pushdowns , hammer strength incline (machine) , pushups , Ab roller ( stomach still hurts )
10 mins cardio
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Old 01-02-2009, 06:47 AM   #379
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Holy shit!!! sick lifting.

When did you get a suit big dog? what kind?


Awesome job, happy new yr too ALOT.
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Old 01-02-2009, 06:48 AM   #380
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Here is my plan for my New Year program starting Jan 5th

Day 1 (ME Lower)

Deadlift 3x3 ( following week will be Box Squat 3x3 )
Front Squat 3x10
Pull-through 3x10
Abs 3x10

REST DAY

Day 2 (ME upper )

Low Decline Bench Press 3x3
Hammer Grip Dumbbell Press 5x10
Upright Row 4x12
Cable Row 4x10
Barbbell Curls 5x10

REST DAY

Day 3 ( DE lower )

Speed Squats 8x2 ( some weeks will be done with bands )
Good Mornings 2x6 using 90%
Leg Press 2x10
Lat Pulley Ab Crunch 3x12

REST DAY

Day 4 ( DE upper )

Bench press 8x3@ 60% ( some weeks will be done with bands )
Board or Rack Press 4x10
Incline DB Press 3x8
Chin-Ups 4x10
Upright Rows 4x8

Then I think I will take 2 days off and repeat.

Also , I think I will start a TCD.
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