Go Back   Bodybuilding.net - Bodybuilding Forum > >


The Baloney Pony Express



Reply
 
Thread Tools Display Modes
  #251  
Old 10-02-2008, 06:31 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #252  
Old 10-02-2008, 06:39 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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
Reply With Quote
  #253  
Old 10-02-2008, 06:51 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

That GM/Squat sounds really hard. Probably excellent for developing that "hip thrust" though. Impressive weights my friend.

IronWorker
Reply With Quote
  #254  
Old 10-02-2008, 07:01 PM
MONSTAFACE's Avatar
MONSTAFACE MONSTAFACE is offline
Rank: Lightweight
 
Join Date: Aug 2007
Location: philly
Posts: 1,405
Send a message via AIM to MONSTAFACE Send a message via Yahoo to MONSTAFACE
Default

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.
__________________
OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
Reply With Quote
  #255  
Old 10-04-2008, 08:50 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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)
Reply With Quote
  #256  
Old 10-05-2008, 06:25 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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.
Reply With Quote
  #257  
Old 10-06-2008, 06:03 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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
Reply With Quote
  #258  
Old 10-07-2008, 06:29 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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.
Reply With Quote
  #259  
Old 10-07-2008, 08:10 PM
HIThopper's Avatar
HIThopper HIThopper is offline
Rank: Middleweight
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Default

What a coincidence, Ima do 3 boards for ME Bench tonight too!! Just not with 370lbs unfortunately LOL.Congrats on that huge PR.
Reply With Quote
  #260  
Old 10-07-2008, 08:16 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 12:38 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.