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#1241
05-03-2009, 08:36 PM
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5/2/09 Cardio
Run 1 mile Run/walk 1 mile 2miles total 5/3/09 ME OH 1) Axle press (clean 1st) 70x5 110x5 150x3 175x3 200x3 212x3 (pr) 2) Axle press rep work- 160x5 170x5 3) DB bench (palms in) 80x8 85x8 85x10 (pr ?) 4a) Oh tri bar ext- 105x10 115x10 120x10 125x9 4b) Hammer curls (tri bar cg) 100x10 110x10 120x10 130x10 5) Upright rows- 95x10 100x10 105x10 6) Pushups- 25 *8.5. I am pleased with today. For 2.5 hours before this I was cleaning out the house and carrying heavy stuff like washing machines up the stairs and out to the curb. The carrying another down the steps lol. Today's lesson washing machines are heavy and have no where to grip it.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 
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#1242
05-04-2009, 10:44 PM
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5/4/09 DE Squat
Box Squats (13 inch) 275 8x2 Power Cleans- 185x3 190x3 195x3 Goodmornings- 185x5 215x5 245x5 RC Situps (5 sec pause) 65x8 85x8 105x8 Rockies- 30x10 40x8 40x10 Plate pinches (2 hand) 75x20sec 75x20sec 75x21sec Donkey calf ss standing calf- 20/15 20/15 21/16 *8 Decent day. I did not sleep well or enough so that probably hurt me today.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1243
05-05-2009, 01:37 PM
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Quote:
I, of course, try to pull it as fast as possible too, but by set 8 it just isn't moving very fast as massive fatigue is setting in. Quote:
.... Joking aside, any reason for the switch? In week 5, it switches to straight sets when the program adds in the power shrugs. Quote:
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#1244
05-05-2009, 05:15 PM
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Quote:
Originally Posted by superbilt 2) Speed DL-(not fast enough) 345 8x3 I am wondering, is the speed referring more to the fact that you only get 90 seconds rest? Just a thought. I, of course, try to pull it as fast as possible too, but by set 8 it just isn't moving very fast as massive fatigue is setting in. Dynamic Effort which is pull it as fast as possible. But that is not very fast after you lift heavy and are tired. Quote: Originally Posted by superbilt I am not circuiting the assistance exercises. I do 3 sets of bb rows then 3 sets of rdl. The I alternate the chins and goodmornings. Blasphemy! .... Joking aside, any reason for the switch? In week 5, it switches to straight sets when the program adds in the power shrugs. Convience (sucks changing all that weight and setting it up) and I can use more weight. Quote: Originally Posted by superbilt Today's lesson washing machines are heavy and have no where to grip it. Good lesson, I hope to learn more from you each day, lol! I always have something to say... usually too much lol.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 Last edited by superbilt; 05-05-2009 at 05:18 PM.
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#1245
05-06-2009, 12:42 AM
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5/5/09 Events (rained out)
Snatch- 75x3 105x3 135x3 155x3 175x3 Farmers holds- 205s x 20sec 225s x 20sec 225s x 20sec Farmers shrugs- 165s x 12 185s x 12 185s x 15 Cardio Stair sprints- 3x5 Jumping Jacks- 3 x 30 Squat Thrust Go (bad memories lol)- 2 x10 (lol I have done 1000)
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1246
05-08-2009, 01:08 AM
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5/7/09 ME OH
Log press (clean 1st) 92x10,8 147x4 172x2 197x1 222x1 232x2 (pr) http://www.youtube.com/watch?v=QGWVP3xYxrM Log press rep work- 172x5 182x5 Pullups- (ng) 45x6 60x6 70x6 Db bench (palms in thick) 85x8 85x10 85x9 Chest supp bb row- 145x12 155x11 6a) Lying tri bar ext- 105x10 110x9 110x9 6b) rev bb curl- 75x10 85x10 95x10 7) leg ups- 20 20 8) band pd- purple x 53 *I went from a 227x1 log press to 232x2 not bad.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1247
05-08-2009, 01:29 PM
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Quote:
Form looked solid on those 2 reps, great work. You are a strong dude.
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#1248
05-08-2009, 02:32 PM
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Thanks.
It is still not bad lol. My goal is 242x1 by July 1st so I am pretty sure that will be no problem as long as I can clean the log. (my press is much better than my clean)
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1249
05-09-2009, 01:36 AM
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5/8/09 ME DL/Sq
DL standing on 3 inch blocks- 135x6 225x5 315x3 385x1 435x1 470x1 (belt) 500x0 (missed below knee) 455x3 (loose belt) Concentric Squat- (9 hole) 135x5 225x5 315x5 345x3 DB swings- 85x8 90x8 95x8 BB rollout- 95x8 100x8 105x10 1 arm farmer dl- 115x6 145x6 165x6 Axle static hold ss seated calf raises- 200x20sec/140x25 250x20sec/165x25 300x20sec/185x25drop135x20drop90x20 50 Jumping Jacks *DL standing on 3 inch blocks is so much harder than reg deadlift. I think I could have had the 500 but I got put in an awkward position and I could not win. 455x3 isnt bad though.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1250
05-10-2009, 07:54 PM
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5/9/09
run/walk 2 miles 5/10/09 DE Squat Box Squat- (13 inch) 285 8x2 Speed Deficit DL (3 inch) 275 8x1 Db snatch- (thick) 60x8 65x8 (pr) Glute ham raise- bw x 8 bw x 8 Seated Goodmorning- 135x10 155x10 BB rollout- 135x10 145x10 (pr) Lunges- bw x 12 bw x 15 Dragon Flags- 13 12 Running (Intervals) 1/4 mile then alternate run 200s walk 100s until 1 mile 40 meter agility sprint x 2sets *8.5 out of 10. My speed would have been better on squats had I waited another day but I needed to switch my days to go with my schedule. I am working on running and flexibilty for an upcoming fitness test next month for a law enforcement agency. I actually enjoyed running today because it was such a beautiful day out which has been rare lately with all the rain. Also, I find it helpful to run after lifting because I will actually do it then lol. I find intervals one of the best ways to get faster and run better on 1.5-2 mile runs. Next time I will run 300s and walk 100s. I always start off easy when it comes to running and build up.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727 Last edited by superbilt; 05-10-2009 at 07:59 PM.
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