Shawn
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Posts: 244
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Post by Shawn on Aug 9, 2016 12:13:56 GMT -5
Tonight probably, shirt yes, kilt no
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 11, 2016 11:39:16 GMT -5
2016-08-09 18:00 - equipped benchDuration: 2 hours Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps
Wide Grip Bench Press [*]325 lbs x 3 reps @ 7 || Boards: 3 [*]345 lbs x 3 reps @ 7 || Boards: 2 [*]365 lbs x 2 reps @ 8 || Boards: 1 [*]375 lbs x 0 reps @ 10 [*]365 lbs x 1 reps @ 9 || Boards: 1
EZ-Bar Curl [*]90 lbs x 10 reps @ 7.5 [*]90 lbs x 10 reps @ 7.5 [*]90 lbs x 15 reps @ 7.5
Dumbbell Press [*]35 lbs x 20 reps [*]35 lbs x 18 reps [*]35 lbs x 15 reps
Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 3 reps [*]435 lbs x 3 reps [*]405 lbs x 3 reps [*]405 lbs x 3 reps
Bent Over Row [*]135 lbs x 5 reps [*]225 lbs x 6 reps [*]225 lbs x 6 reps [*]225 lbs x 6 reps
2016-08-10 13:00 - W5 squatsSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]365 lbs x 3 reps [*]405 lbs x 6 reps [*]385 lbs x 5 reps [*]385 lbs x 5 reps
Paused Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]265 lbs x 3 reps x3
Pendlay RowGood MorningKneeling Ab RollerCurlFace Pull
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 15, 2016 16:56:50 GMT -5
2016-08-15 13:00 - w5 lb heavy LB squatSquat [*]45 lbs x 10 reps [*]135 lbs, 225 lbs, 315 lbs x 5 reps [*]365 lbs x 2 reps [*]405 lbs x 2 reps [*]435 lbs, 465 lbs, 490 lbs x 1 reps [PR]
Comments: http://instagram.com/p/BJJB89GDcM4 I almost tried to double it based on how easy it felt. Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps x2
One-Leg Leg Press [*]180 lbs x 15 reps, 25 reps [PR]
Comments: First set was 3-3-3-3-3. Second set found a better rhythm and went 3-3-4-5-5-5 Pull-UpRope Triceps Extension [*]120 lbs x 12, 11 reps @8rpe
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 16, 2016 15:14:59 GMT -5
What better way to celebrate a Squat PR than more squats? 2016-08-16 13:30 - W6 HB SquatsDuration: 1 hour 15 mins High-bar Squat [*]45 lbs x 5 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 5 reps [*]385 lbs x 5 reps [*]385 lbs x 4 reps x3
Paused Bench Press [*]45 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 3 reps [*]250 lbs x 3 reps x4
Good MorningCurl [*]90 lbs x 10 reps x3 [PR 10RM] ~~ Maybe more like 88lbs because of weird bars.
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 18, 2016 11:46:33 GMT -5
2016-08-17 18:00 - equipped benchBench Press [*]45, 45, 135, 185 lbs x 5 reps [*]225 lbs x 4 reps [*]275 lbs x 3 reps @ 7
Wide Grip Bench Press [*]325 lbs x 3 reps @ 7 || Boards: 3 [*]345 lbs x 0 reps @ 10 || Boards: 2
Comments: Some bullnuts. Bringing it down nicely, right on the bubble - right above 2Board my arm just didn't want to move. Sore for a little while and got out of the shirt, but able to knock out the raw triple after. Bench PressSumo Speed Deadlift (beltless) [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]315 lbs x 3 reps @ 6 [*]405 lbs x 1 reps @ 6 [PR]
Deadlift [*]435 lbs x 6 reps @ 9 [*]405 lbs x 4 reps x3 @ 7.5
Dumbbell Incline Bench Press [*]55 lbs x 18, 20, 12 reps @ RPE 7- 8
Pendlay Row [*]230 lbs x 6 reps x4 @ RPE 8-9 with a too-thick bar
EZ-Bar Curl [*]45 lbs x 10 reps x2 (warming up for bench) [*]95 lbs x 8 reps x3
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 18, 2016 15:21:39 GMT -5
2016-08-18 13:00 - w6 front skwatsPaused Front Squat [*]45 lbs x 5 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]235 lbs x 5 reps x3 @ 7-8 [PRs]
Incline Bench Press [*]45 lbs x 5 reps [*]115 lbs x 5 reps [*]165 lbs x 2 reps [*]180 lbs x 5 reps x3 @ 7.5-8.5
Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 1 reps [*]345 lbs x 4 reps x3 @8 [*]345 lbs x 1 reps @ nyope
Floor Press [*]135 lbs x 5 reps [*]225 lbs x 4 reps x4
Should have been 245 and probably could have ground it out if a gun to my head. Pull-UpNotes: Low energy and arm still sore. Squats felt unbalanced and couldn't get set. Did what I could and got out alive.
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 22, 2016 15:26:31 GMT -5
2016-08-19 13:00 - w6 sumosSumo Deadlift [*]135, 225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 1 reps [*]425 lbs x 10, 8, 8 reps [PR 8 & 10RM]
Paused Bench Press [*]45, 135 lbs, 185 lbs x 5 reps [*]225 lbs x 3 reps [*]245 lbs x 5 reps x4 [PR]
One-Leg Leg Press [*]185 lbs x 16, 15, 18 reps [PR]
Kneeling Ab Roller 2016-08-22 13:00 - w7 LB squatSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]355 lbs x 6 reps x4
Bench Press [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]225 lbs x 6 reps x5
Leg PressRope Triceps ExtensionHanging Leg Raise
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 23, 2016 15:48:55 GMT -5
2016-08-23 13:00 - squat benchSquat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]385 lbs x 5 reps x3
Paused Bench Press [*]45 lbs x 10 reps [*]115 lbs x 5 reps [*]165 lbs x 5 reps [*]225 lbs x 3 reps [*]260 lbs x 3 reps x5
Pendlay Row [*]185 lbs x 5 reps [*]225 lbs x 5 reps x4
Deadlift [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]385 lbs x 3, , 4 reps
Hips super sore today. Face Pull [*]120 lbs x 50 reps [PR]
Comments: (rest-pause 15, 10, 5s) Dumbbell Incline Bench Press [*]55 lbs x 16, 21,18 reps
Notes: Still sick
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 25, 2016 10:24:30 GMT -5
2016-08-24 18:15 - bench Duration: 2 hours 15 mins EZ-Bar Curl [*]90 lbs x 8 reps [*]100 lbs x 8 reps x3[PR]
Bench Press [*]45 lbs x 10 reps [*]115, 165 lbs x 5 reps [*]195 lbs, 225 lbs x 3 reps [*]255 lbs x 2 reps [*]285 lbs x 1 reps [*]305 lbs x 1 reps @ 8.5 [*]320 lbs x 1 reps @ 9.5 [*]330 lbs x 0 reps @ 10
Happy 320 looked so pretty, sad that 330 didn't go. Too slow on the eccentric and overdid the pause. Wide Grip Bench Press [*]275 lbs x 8 reps || Boards: 3 [*]285 lbs x 8 reps || Boards: 2 [PR] [*]295 lbs x 5 reps || Boards: 1
Comments: Shirt on for triceps reps. Such pump. Pull-UpGood MorningLowbar with heels elevated and high-bar foot placement. Dumbbell FlyHang Muscle SnatchUpright RowJust sum upper back stuff.
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 25, 2016 15:24:32 GMT -5
2016-08-25 13:30 - HB & F squatsDuration: 1 hour 30 mins Paused High-bar Squat [*]45 lbs x 10 reps [*]135 lbs x 5 reps [*]225 lbs x 4 reps [*]315 lbs x 3 reps x4
git git it low git it on the floor http://instagram.com/p/BJivnFWj7Ku Floor Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps [*]230 lbs x 3 reps x5 [*]230 lbs x 10 reps [PR]
Front SquatBent Over RowFace PullReally wide high grip Kneeling Ab Roller
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Shawn
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Posts: 244
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Post by Shawn on Aug 29, 2016 15:31:29 GMT -5
2016-08-26 13:00 - DL benchSumo Deadlift [*]135, 225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 1 reps [*]440 lbs x 7 reps @ 9 [*]425 lbs x 5 reps x2 @ 7.5
Paused Bench Press [*]45 lbs x 10 reps [*]115, 165 lbs x 5 reps [*]205 lbs x 4 reps [*]255 lbs x 5 reps x3 [PR]
One-Leg Leg Press [*]185 lbs x 15, 16, 20 reps [PR]
Incline Bench Press [*]135 lbs x 5 reps [*]185 lbs x 4 reps x4
Dumbbell Rear Delt Fly 2016-08-29 13:15 - w8 squatDuration: 1 hour 30 mins Squat [*]45 lbs x 10 reps [*]135, 225 lbs x 5 reps [*]315 lbs x 3 reps [*]365 lbs x 6 reps x4 @ 7.5-8.5
Bench Press [*]45 lbs x 10 reps [*]115, 165, 205 lbs x 5 reps [*]235 lbs x 6 repsx5 @ 7-8
Leg Press [*]540 lbs x 8, 10, 12 reps @ 8
Rope Triceps Extension [*]120 lbs x 10, 12, 13 reps @ 7
Hanging Leg RaisePull-UpBand Pull Apart [*]grey doubled x 15 reps x3
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 30, 2016 15:27:26 GMT -5
2016-08-30 13:30 - squat benchDuration: 1 hour 15 mins Squat [*]45 lbs x 10 reps [*]135, 225 lbs, 315 lbs x 5 reps [*]395 lbs x 5 reps x3 @ 7-8
Paused Bench Press [*]45 lbs x 10 reps [*]135, 185 lbs x 5 reps [*]225 lbs x 3 reps [*]265 lbs x 3 reps x5 @ 7-8.5
Sumo Deadlift [*]225 lbs x 5 reps [*]315 lbs x 4 reps [*]405 lbs x 5 reps x3 @ 7
Comments: Full stop, long lockout. Dumbbell Incline Bench Press [*]55 lbs x 20, 15, 12 reps
Increasing incline each set Face Pull
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Shawn
Full Member
Posts: 244
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Post by Shawn on Aug 31, 2016 16:02:29 GMT -5
2016-08-31 13:45 - HB & F squatDuration: 1 hour 15 mins Paused High-bar Squat [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]275 lbs x 3 reps [*]325 lbs x 3 reps x4[PR 3rm]
Floor Press [*]135 lbs x 5 reps [*]205 lbs x 3 reps [*]240 lbs x 3 reps x7
Comments: Pausing Front Squat [*]230 lbs x 7 reps @ 7.5 x3
Bent Over RowFace Pull
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Shawn
Full Member
Posts: 244
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Post by Shawn on Sept 2, 2016 10:31:28 GMT -5
2016-09-01 18:30 - equipped benchBench Press [*]45 lbs x 10 reps [*]115, 165, 195 lbs, 225 lbs x 5 reps [*]275 lbs x 3 reps
Wide Grip Bench Press [*]325 lbs x 3 reps || Boards: 3 [*]345 lbs x 3 reps || Boards: 2 [*]365 lbs x 1 reps || Boards: 1 [*]365 lbs x 1 reps || Boards: 1.5 [*]385 lbs x 1 reps || Boards: 1.5 [*]405 lbs x 0 reps
Comments: 365 to 1B, 365 to floating 1B (couldn't touch without going off line), 385 to same point, 405 felt wrong about 2B position and called it off. Chin-UpGood MorningDumbbell FlyEZ-Bar Curl [*]90 lbs x 8 reps [*]110 lbs x 8 reps [PR 8rm] [*]100 lbs x 8 reps
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Shawn
Full Member
Posts: 244
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Post by Shawn on Sept 2, 2016 16:29:09 GMT -5
2016-09-02 13:30 - sumo deadlift test, benchDuration: 1 hour 20 mins Sumo Deadlift [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]315 lbs x 3 reps [*]405 lbs x 2 reps [*]455 lbs x 1 reps [*]495 lbs x 1 reps [*]525 lbs x 1 reps [*]551 lbs x 1 reps [PR] [*]565 lbs x 0 reps hey worth a try! [*]405 lbs x 5 reps
Paused Bench Press [*]135 lbs x 5 reps [*]225 lbs x 5 reps [*]270 lbs x 5 reps [PR] [*]260 lbs x 5 reps
One-Leg Leg Press [*]225 lbs x 10 reps @ 7.5 x2[PR]
Incline Bench Press [*]135 lbs x 5 reps [*]185 lbs x 5 reps x2
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