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#1051
11-29-2008, 07:38 PM
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11/29/08 ME Sq/dl deload
SSQ bar squat (boots) 155x5 205x5 255x3 305x1 245x6 Rdl- 225x10 245x10 265x10 285x10 Seated goodmorning- 135x12 145x12 155x12 Stand ab pd0 green x 12,12,12 Plank (1 arm switch every 5 sec) 50sec 50sec 50sec 1 leg hip abduction- mini x 15,15
__________________
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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#1052
11-29-2008, 08:43 PM
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how long are you deloading for?
__________________
TEAM NORTON The"Outwork" mindset changed my entire life, perhaps it can help you as well Muscle Hypertrophy occurs independent of exercise intensity
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#1053
11-30-2008, 06:30 PM
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LoL a day. I hate deloading. I just had no strength yesterday so I felt it safer to take it easy.
__________________
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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#1054
11-30-2008, 06:31 PM
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11/30/08 Pull
Db snatch- 55x3 65x3 75x3 Pullups- 20 16 14 Db shrugs- 115x15 115x15 Alt db curls- 40x10 45x10 50x8 Rev bb curls- 100x10 105x10 110x8 Db wrist- 55x12 55x12 55x12 *split Sun- Pull Mon- ME Bench Tue- DE Sq/dl Wed-off Thur-Pull FRi- DE bench Sat- ME Sq/DL
__________________
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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#1055
12-01-2008, 09:23 PM
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12/1/08 DE Bench
Iso ballistic pushups (10 second hold at bottom) 4 4 DE Bench- 175 6x3 180 2x3 Axle oh press (power clean 1st)- 107x5 157x5 177x5 187x4 Db bench (palms in) (thick) 80x12 80x10 80x10 Lying db ext- (thick) 60x12 60x12 60x12 Chest supp bb rows- 145x12 155x11 165x10 Pullups (ng) 12 12 Face pulls- (2 sec hold) green x 15 green x 12 Db hammer (thick) 60x6 60x7 60x6 60x7 *good day. Explosive speed on de benching. I really like the iso ballistic pushups before the de benching. Even tho it is my 6th day in a row it went well. Taking it easy the last few days helped a lot.
__________________
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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#1056
12-04-2008, 01:18 AM
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12/3/08 ME SQ/DL
Squat (boots) 135x5 185x5 225x3 275x3 315x3 355x1 385x1 420x1 440x1 415x1 375x3 (pr) Reverse Band DL- (average) 225x3 315x3 385x1 425x1 455x3 500x3 (pr) Db swings (1 arm) 75x6 77.5x8 77.5x8 Db side bends- 130x10 135x10 140x10 Static Axle hold- 197x20sec 217x15sec 227x15sec Kneeling ab pd- green x 10,10,10 Knee outs- 2mini x 21,21 *felt real good today. squats fel good but 440 felt like a ton and i decided to back off and hit a 3rm instead of a 1rm. Dls felt great.
__________________
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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#1057
12-04-2008, 01:36 PM
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Nice job on the pr's (I'm assuming they mean personal record)!
__________________
 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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#1058
12-05-2008, 12:21 AM
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yes personal records thanks.
__________________
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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#1059
12-05-2008, 12:22 AM
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12/4/08 ME Bench
Reverse Band Bench (average)- 225x5 275x5 315x3 355x2 390x1 415x1 435x 10sec static hold Rep work- 315x5 335x5 355x3 Tri bar standing oh press- 100x10 120x10 130x8 Floor press lockouts- 240x8 260x8 280x8 (pr) T-bar rows- 215x10 235x10 255x10 Pullups- bw x 15 bw x 13 Upright bb rows- 95x10 100x10 Alt db curls- 50x7 50x8 50x8 *decent day. No prs on reverse band bench. Once I get used to ME again I will. I wasnt going to train today but work pissed me off so I had to blow off steam.
__________________
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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#1060
12-06-2008, 08:01 PM
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12/6/08 DE SQ/DL
Box jumps- 3x3 Box squats- (15 inch wide stance) 255 8x2 DB snatch- (thick) 65x3 75x3,3 RDL- 245x10 265x10 285x10 300x8 RC situp (5 sec pause) 125x8 130x8 135x8 Lying leg raise- 20x8 20x8 20x9 Band gmorning- 2 purple x 20,20 1 leg calf (stair ladder non stop) 16-14-12-10-8-6-4 *effective de day. I have included some type or plyo or isoplyo before my de movement and it is making me faster on my de movement and getting my cns ready.
__________________
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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