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  #2621  
Old 02-12-2012, 05:33 PM
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Good stuff; you have the right attitude.
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  #2622  
Old 02-16-2012, 02:06 AM
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Quote:
Originally Posted by HardCory View Post
Good stuff; you have the right attitude.
thanks brotha


2-15-12

went in tonight...my back felt a bit off so i cut back on my squats/deadlifts...better to live and fight another day

Squat-
175 x 6
185 x 6
186 x 6

Deadlift-
221 x 3
271 x 3
291 x 3
291 x 3

Leg Curl-
155 x 8
155 x 8
155 x 8
155 x 8

Leg Extensions-
150 x 10
150 x 10
150 x 10

Horizontal Calves-
210 x 12
210 x 12
210 x 12

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

Ab Machine-
30 x 8
30 x 8
30 x 8
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  #2623  
Old 02-19-2012, 04:37 PM
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updating from the last two days...had a pretty good weekend...hung out with Dr. Abe's house last night with the crew...he is leaving us this week and i'm honestly pretty depressed about it...but people come and people go...life goes on...but sometimes the people that leave are really important to you


2-17-12

BB Press-
125 x 6
125 x 6
125 x 6
125 x 6

Bench-
175 x 3
175 x 3
185 x 3
185 x 3
195 x 3
195 x 3
205 x 3
205 x 3

T-Bar Rows-
100 x 8
100 x 8
100 x 8
100 x 7/ 90 x 1

DB Curl-
40's x 8
40's x 8
40's x 8
40's x 8

V-Bar Press-
60 x 8
75 x 8
80 x 8
80 x 8

Pec Dec Flye-
110 x 15
110 x 15

2-19-12

Bench-
185 x 6
190 x 6
190 x 6
190 x 6

Incline DB Bench-
65's x 8
65's x 8
65's x 8
65's x 8

Lat Pulldown-
150 x 12
150 x 12

Seated DB Press-
35's x 12
35's x 12

DB Curls-
30's x 12
30's x 12

Tricep Ext-
70 x 12
70 x 12

1-Legged curl-
70 x 10
70 x 10

Standing Calves-
180 x 8
180 x 8

Situps-
BW x 10
BW x 10
BW x 10
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  #2624  
Old 02-23-2012, 01:28 AM
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2-22-12

today was Dr. Abe's last day at OU...i'm really bummed about it...he's been awesome to me and he has taught me a tremendous amount...very sad day for me

Deadlift-
261 x 6
271 x 6
281 x 6
281 x 4

BB Squat-
155 x 3
155 x 3
175 x 3
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3

Lying Leg Curl-
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

Leg Extensions-
145 x 10
145 x 10
145 x 10

Seated Calves-
120 x 10
120 x 10

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

Weighted Abs-
40 x 8
40 x 8
40 x 8
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  #2625  
Old 02-27-2012, 12:15 AM
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you know the story, i'm updating the last 2 workouts today...yesterday i went hiking with the crew for L-Trains birthday and i am VERY sore today so i just kept it moderate today since my low back is sore from carrying a back pack yesterday.

2-24-12

Standing Press-
120 x 6
120 x 6
120 x 6
120 x 6

Bench-
180 x 3
180 x 3
190 x 3
190 x 3
200 x 3
200 x 3
210 x 2
210 x 2

Seated Row-
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8

BB Curl-
95 x 8
95 x 8
95 x 8
90 x 8
85 x 8

DB Tricep Ext-
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Pec Dec Flye-
120 x 15
120 x 15

2-26-12

Bench-
175 x 6
185 x 6
190 x 6
190 x 6

DB Incline Flyes-
50's x 8
50's x 8
50's x 8
50's x 8

T-Bar Rows-
90 x 10
90 x 10

EZ Bar Curl-
70 x 10
70 x 10

Standing DB Extensions-
45 x 12
45 x 12

Leg Ext-
135 x 10
135 x 10
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  #2626  
Old 03-01-2012, 01:25 AM
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2-29-12

pretty stressed...worked all day on trying to figure out the answer to one **** question...still not completely sure it's correct...deload is coming up this Sunday

Squat-
175 x 6
175 x 6
175 x 6
175 x 6

Deadlift-
221 x 2
271 x 2
291 x 2
311 x 2
331 x 2
351 x 2
371 x 2

Leg Curl-
155 x 8
155 x 8
155 x 8
155 x 8
155 x 8

Leg Extensions-
150 x 10
150 x 10
150 x 10

Horizontal Calf Raises-
210 x 12
210 x 12

Fahs Abdominals-
BW x 10
BW x 10
BW x 10

Ab Machine-
10 x 8
10 x 8
10 x 8
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  #2627  
Old 03-04-2012, 04:24 PM
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Well i'll be updating from the past 2 days...lots of stuff has been going on...i'm working on another IRB for a study that is going to be awesome...we have a lot of cool stuff coming up in our laboratory...The Wizard and Lindy have their dissertations coming up to...their studies are going to be pretty awesome...should answer a tremendous amount of questions about resistance training in general...I will be deloading for the next couple of weeks before i start another training cycle...although I am a shadow of my former self...i have made progress over the past 8 weeks...i will keep fighting and managing these injuries...i'm coming

8 weeks ago
Squat-175 x 3
Bench-175 x 3
Deadlift-300 x 3
Bodyweight-210.8
Macros (P/C/F) 220/250/100

Currently-
Squat-215 x 3
Bench-205 x 3
Deadlift-371 x 2
Bodyweight-203.6
Macros (P/C/F)-220/270/100

You will not outwork me and you don't have what it takes to make me quit


3-2-12

BB Press-
120 x 6
125 x 6
125 x 6
125 x 6

Bench-
180 x 3
180 x 3
190 x 3
190 x 3
195 x 3
195 x 1
210 x 1
220 x 1

T-Bar-
100 x 8
100 x 8
100 x 8
100 x 6 / 90 x 2
90 x 8

DB Curl-
40's x 8
40's x 8
40's x 8
40's x 8
40's x 8

V-Bar Press-
65 x 8
70 x 8
75 x 8
80 x 8
85 x 8

Pec Dec Flye-
110 x 15
110 x 15


3-4-12

Bench-
160 x 10
160 x 10
160 x 10

NGPD-
125 x 10
125 x 10
125 x 10

DB Press-
30's x 10
30's x 10
30's x 10

DB Curls-
30's x 10
30's x 10

V-Bar Press-
40 x 12
60 x 12
60 x 12

Leg Extensions-
115 x 12
115 x 12
115 x 12

1-Legged Curl-
50 x 10
50 x 10
50 x 10

Standing Calves-
120 x 10
120 x 10
120 x 10
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  #2628  
Old 03-08-2012, 01:12 AM
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3-7-2012

had a pretty quick deload workout tonight...i'll probably deload into next week and then start working my way back up...tomorrow marks a very important date for me...9 years ago tomorrow, my entire life changed in one evening...i'll be honest with you, there is no way in hell i would've ever seen myself in the position i am in today...i owe people like Chris, Lindy, Layne, and Isabel more than they will ever f'n know....i am forever indebted to them...all i'll say is, if you are struggling, you can change if you really want to...it will be hell and in my situation it was absolute hell...but you'll look back and be glad you did it..."be better than you were supposed to be." Layne

BB Squat-
135 x 5
155 x 2
175 x 2
195 x 2
205 x 2
225 x 2

Seated Calves-
90 x 12
90 x 12
90 x 12

Leg Extensions-
115 x 12
120 x 12
120 x 12

Leg Curls-
110 x 12
115 x 12
115 x 12

Fahs Abdominals-
BW x 12
BW x 12
BW x 12
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Muscle Hypertrophy occurs independent of exercise intensity
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  #2629  
Old 03-10-2012, 12:32 AM
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3-9-12

deload day...nothing else to really report...thinking about running a modified beginners sheiko for the squat/bench/deadlift progressions...yes i know you shouldn't modify things but there are certain things like goodmornings that i cannot handle with everything else i'll be doing...my overall loading of the spine has to be a bit reduced...

Narrow Bench-
3 x 6
1 x 8

Machine Shoulder Press-
3 x 6
1 x 8

Seated Row-
3 x 6
1 x 8

DB Tricep Ext-
3 x 6
1 x 8

DB Curls-
3 x 6
1 x 8
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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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  #2630  
Old 03-11-2012, 04:26 PM
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3-11-2012

watched Isabel's video from her powerlifting meet and decided 1 week deload was enough...she killed it yesterday and set me up to have a hell of a workout this morning

Bench-
110 x 5
135 x 4
135 x 4
155 x 3
155 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Squat-
120 x 5
145 x 5
145 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Narrow Grip Bench-
110 x 5
135 x 6
135 x 6
145 x 6
145 x 6
145 x 6
145 x 6

DB Flyes-
45's x 10
45's x 10
45's x 10
45's x 10
45's x 10

Leg Curls-
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

NGPD-
137.5 x 12
137.5 x 12

Seated Calves-
90 x 12
100 x 12
100 x 12
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