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  #1321  
Old 07-14-2009, 11:50 AM
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Originally Posted by superbilt View Post
I thought of a creative way to do seated calf raises.
1. I take the axle and put it in the power rack.
2. I put the bench in the power rack.
3. Then I put a plate on my quads and the bar on the plate and set my feet on blocks to do calf raises.

It is pretty effective.
that's what it is about, nobody needs a full expensive gym, they just need a little innovation. I never let my equipment hold me back, I'll find a way to do an exercise just like you did.
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  #1322  
Old 07-14-2009, 01:46 PM
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that's what it is about, nobody needs a full expensive gym, they just need a little innovation. I never let my equipment hold me back, I'll find a way to do an exercise just like you did.
Yes sir, sometimes you gotta McGuyver it.
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  #1323  
Old 07-14-2009, 01:49 PM
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Yes sir, sometimes you gotta McGuyver it.
lol!

side note; I love your new avatar
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  #1324  
Old 07-15-2009, 02:01 PM
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Thanks I thought it was cool too.
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  #1325  
Old 07-15-2009, 02:12 PM
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7/14/09 Back/forearms

BB rows-
140x10,8
205x6
245x3
285x1
305x6
310x6
315x8 (pr)

Pullups-
60x6
65x5

Db rows-
155x6
160x7

BB shrugs-
575x6
580x7

BB wrist-
225x8
230x8
235x9

BHB wrist-
210x8
215x8

Run for fun (1 mile?)

*Week 2 of my Max-ot journey has begun with a bang. 8.5 out of 10. I hit more than my needed 6 reps on a few exercises which is good but bad at the sametime. It means that the weight was too light and I needed to go heavier which is also good but bad lol. Good because my strength is increasing at a rapid pace but bad because I should have used more weight. I think I will get over it though lol. My nutrition has been on point at 2500-2600 calories a day. My macro breakdown is 41pr-41ca-18fat. My goal is to get break the 10% bf barrier and it into single digits for the first time in a long time. I look at this as a mission and my objectives are to get to under 10% and keep increasing strength. As of saturday according to a 3pt test I was 14% but I know I am leaner because it did not take into account my back and arms which are much leaner. If I had to guess I would say I am 11-12% on a 7pt test. Either way I am getting leaner and harder by the day.
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Last edited by superbilt; 07-15-2009 at 02:14 PM.
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  #1326  
Old 07-17-2009, 12:48 AM
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7/15/09

Run 2 miles (1 mile in 7:30, 1 mile intervals) in 15:40

7/16/09 Inc

Inc Bench-
105x8
145x5
180x5
205x3
230x7 (pr)

Pullups-
25x5
55x3
80x6 (pr)

CG Inc Bench-
135x10
140x10
145x10
150x10
150x8

BB Chest supp row-
135x10
140x10
145x10
150x10
150x10

California Ext-
100x12
105x12
110x10

Hammer curls (tribar)
110x12
110x12
110x12

*great day great progress so far.
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Discipline makes you mentally and physically tough!
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Once I stick to the program I am going to get really strong.
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Last edited by superbilt; 07-18-2009 at 05:08 PM.
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  #1327  
Old 07-18-2009, 01:34 PM
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7/17/09 DL

DL-
135x5
225x5
315x3
360x3
410x2
460x4 (belt)

DL standing on 1.5 inch blocks-
255x8
260x8
265x8
270x8

BB rollout-
225x8
230x8
235x8
235x8

Db side bend-
135x10
140x10
145x10

Sled (forward)
140 x 150ft
230 x 150ft (6 sets (20 sec in between)

Prolwer-
140 x 150ft (3sets 20 sec rest)

*7 out of 10. Deadlifts were disappointing today I should have had 5-6 with this weight. My back was not feeling all that great prior to the workout I think I had a minor strain from turning the wrong way. I still beat the prescribed 3 reps so it was not a total bust.

7/18/09
Weight- 190 (- 1 lb from last week)
Bf (3pt test) 12.65 (-1.35 from last week)

*Sweet. My diet has been working perfectly. I only lost 1lb which makes me happy because I was afraid I would lose too much too quick.
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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; 07-18-2009 at 05:08 PM.
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  #1328  
Old 07-18-2009, 05:13 PM
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7/18/09 Snatch

Snatch (power snatch from floor)
65x5
95x3
120x3
135x3
152x5

Pullups (ng)
35x5
60x3
80x7 (pr)

Chest supp bb row-
145x12
150x11
150x11

BHB shrugs-
405x12
425x12
445x12

Alt db curls-
50x8
50x8
50x8

Plate pinches-
90 x 20sec
90 x 21sec

Run/walk 2 miles

* 9 out of 10. Snatch went well. Heavy pullups for the 3rd time this week and hit a pr. That is ok I used to do pullups or chins 3x a day. My theory is if you can run 2 miles when you are tired after lifting then you can certainly run 2 miles when you are fresh.
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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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  #1329  
Old 07-18-2009, 05:29 PM
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You're going pretty heavy on all of your lifts! Awesome!
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  #1330  
Old 07-19-2009, 06:37 PM
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You're going pretty heavy on all of your lifts! Awesome!
Always. Gotta get stronger.
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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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