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The Baloney Pony Express

Personal Journals discussion on The Baloney Pony Express, within the Members Section; You should stick to a minimum of two weeks per exercise IMHO. Try for a 3-5, then a 1 RM, ...


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Old 10-02-2008, 06:31 PM   #251
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You should stick to a minimum of two weeks per exercise IMHO. Try for a 3-5, then a 1 RM, then rotate. Every time beating all previous numbers.

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Old 10-02-2008, 06:39 PM   #252
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ME SQUAT

Warmup - Doing a full body warmup now for increased GPP and just a better workout in general since I wake up and lift. Next week I'll add another set.

Sled Dragging (100 lbs x 5 minutes)
Reverse Hypers (90 lbs x 15)
Pulldowns (100 x 15)
Pushups (20 reps)
- No rest between exercises.


Cambered Bar GM/Squat Combo: 50 x 5, 100 x 5, 135 x 5, 185 x 5, 225 x 3, 250 x 3, 275 x 1, 295 x 1, 315 x 1, 335 x 1
- Didn't have a spotter around today. Just a basic goodmorning down until my stomach touches my legs, then rotate hips forward into a deep squat, then back up. Felt like my eye balls were popping out lol.

Rep Work: 225 x 8

Banded Leg Curls: Light Band x 20, 20, 20

ss w/

Fat Bar Pulldowns: 200 x 10, 10, 10

Standing Abs Pulldowns: 80 lbs x 12, 12, 12
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Old 10-02-2008, 06:51 PM   #253
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That GM/Squat sounds really hard. Probably excellent for developing that "hip thrust" though. Impressive weights my friend.

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Old 10-02-2008, 07:01 PM   #254
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i love squat goodmornings. you def feel all the ham and glute work being done. ou get that nice good stretch when you do them.

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Old 10-04-2008, 08:50 PM   #255
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ME BENCH

Warmup -

Treadmill (5 min)
Hyper/Gluteham 2 x 12
Pushups 2 x 15
Band Rows 2 x 15
Leg Raise 2 x 10


Floor Press (closegrip): 135 x 5, 185 x 5, 225 x 5, 255 x 3, 275 x 3, 315 x 1, 335 x 1, 350 x 1
- Planning on keeping all my exercises with a medium/close grip. I was about an inch outside the smooth.

Rep Work: 275 x 6

Rolling DB Extensions: 40 x (5 x 10)
- 60 seconds timed.

Hammer Iso Low Row: 365 x (4 x 8)
- 60-90 seconds.

Side Laterals (2 x 20) ss w/ Hammers (2 x 15)
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Old 10-05-2008, 06:25 AM   #256
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Sorry guys, I didn't see your posts lol. Yeah, the combo really teaches you to stay tight most of all, not to mention how much it works.. Everything lol. They're great for deadlifts as well because of the full squat involved. The time under tension is obviously a lot longer as well. I did all my reps extremely slowly this time. Next time these come around I'll be looking at the high 3's at a much more comfortable tempo.

I'll probably take out my buffalo bar squats and keep a cambered bar because when it swings the way it does, it's a super tool for keeping you TIGHT through the entire squat which is still a problem for me.

Also, as far as my neutral db pressing before every workout, I'm going to try using a barbell for a while as a change of pace. 2 x 15, closegrip and wide. I LOVE the dumbbells and feel they really help, but it just takes too long. I didn't write it down last night, but I did do three sets w/ the 80's. The problem I have is that last night some shmuck jumped in the cage doing squats while I was dicking around with the dumbbell pressing. So I had to wait him out which made me stay longer in the gym which sucked. It'll be easier doing just two sets cold barbell pressing since it's faster to get done and over with.
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Old 10-06-2008, 06:03 PM   #257
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Monday: GPP

Sled Draggging: Forward pulling

90 lbs x 8 trips (200 ft per trip)
- Used my tire on grass today for maximal traction. Basically pull, 30 seconds rest, pull, 60 seconds, repeat.

Sled Draggging: Backwards / Pullthrough pulling

90 lbs x 4 trips (100 ft. per pull)
- Pulled backwards, rest 30, then grabbed the rope between my legs and walked forward (smoked hammies), rest 30, repeat.

Banded Abs Pulldowns: Light bands x 30 reps
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Old 10-07-2008, 06:29 PM   #258
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ME BENCH

Warmup -

Treadmill - 5 min
Hyper/gluteham - bw x 12
Band Rows - Light x 15
Pushups - 15 (ballistic)
Abs Machine - 15
* rest 30 seconds, repeat *


3 Board Closegrip: 135 x 5, 185 x 5, 225 x 5 (added boards), 255 x 3, 285 x 3, 315 x 3, 335 x 1, 360 x 1, 370 x 1 (+15 PR)
- Kept a closegrip about one inch outside the smooth. Last time I barely made 355, so I went for a 5 lb record, then felt great enough for ten more.

4 Board Closegrip: 325 x 5, 5, 5
- 80% of 1 RM. I didn't write it down, but I did 350 x 4 for my first set.. My math was right... For a regular grip LOL, closegrip needed a lot less on there.

Neutral DB Press: 90 x 10, 10, 10, 10, 10
- 90 seconds rest timed.

Face Pulls: 100 x 15, 15, 12, 12
- 60 seconds rest timed.

Banded Pressdowns (2 x 25) ss w/ Hammer Curls (2 x 10)

Last edited by Darkhorse; 10-10-2008 at 08:53 AM..
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Old 10-07-2008, 08:10 PM   #259
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What a coincidence, Ima do 3 boards for ME Bench tonight too!! Just not with 370lbs unfortunately LOL.Congrats on that huge PR.
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Old 10-07-2008, 08:16 PM   #260
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Thanks. Yeah, 370's a new record for me with a closegrip anyways. I think there's a vid of me using a wider grip for 385x3 floating around. Personally, I'll do every exercise with as close of a grip as possible.
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