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Post by derekspence on Sept 10, 2008 22:53:14 GMT -5
Bench 135x10, 225x6, 225x3, 275x3, 315x3, 405x1, 455x1. Yes You read that correctly. RAW baby. Used an extreme arch today. Hard to keep the butt down. Straight lift but the elbows are killing me. DROP DOWN 235x20, 235x15
J.M. Presses with 5.5ft ez curl bar. 92lbs x20, 92x20, 162x10, 212x8
got caught up talking, and well blew the workout. Had to rush home for a meal.
P.S. Thanks Harv!! ;D
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Post by derekspence on Sept 12, 2008 22:48:37 GMT -5
Working by myself again. Well it's what I gotta do.
Squats 135x10, 225x3, 225x1,315x1,405x1, 405(suit straps down)x1, 465x1, 495x1(straps up, light wraps) Managed depth. Got to get used to being uncomfortable. Was going to attempt 525, got set. Sat down wrapped my knees, put straps up up belt. wrist wraps. got to the bar took the bar. set it down. too exhausted to continue, and my right knee did not feel right. drop set 225x15, 225x8
GHR BDWT 3 sets of 10(fast)
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Post by derekspence on Sept 15, 2008 21:38:23 GMT -5
Back Off Week
Squats 225x20 SLDL 225x15 Bench 225x20 DB Rows 102 x15(each arm) Rear Laterals 30lbsx20 Pushdowns 60lbsx40 Total- 130reps Time 20minutes. Cups of Water- 6
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Post by McLifter on Sept 16, 2008 21:39:21 GMT -5
Puddle of sweat - enormous Sense of accomplishment - Priceless! How is the weight doing these days Derek? It looks like things are better as you are squatting now. Keep up the good work. Brock
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Post by derekspence on Sept 16, 2008 21:49:40 GMT -5
325, still looking to really get down to 308.
However. Strayed off my diet. So slower the better.
3 pound is better than nothing.
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Post by derekspence on Sept 18, 2008 20:18:46 GMT -5
Well, come november I'll be disappointing a few gentlemen. Got my new singlet today, and the MOOSE TOE will not return. it was good for a laugh. But I can't go through that trauma again:P
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Post by derekspence on Sept 22, 2008 5:29:07 GMT -5
316lbs. Due to illness.
Sick a lot again. More ear infections, and tonsillitis. Reaking havoc on my workouts and meals. Drinking water is hard.
8 weeks left. Think i will be pushing. still not great yet.
finally prescribed anitobiotics. Don't know if I will continue this year. Might switch and hit up the SHOT more for the rest of the year.
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Post by derekspence on Sept 27, 2008 9:31:45 GMT -5
2 weeks being sick. return to workouts tommorow.
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Post by derekspence on Sept 29, 2008 22:08:30 GMT -5
MANTA RAY BOX SQWATS 135x10, 225x10
315x2, 8 sets was particularly fast. sick 2 weeks did not feel like going crazy\\
dead lifts conventional 225x1 3 sets, sumo 275x1, 3sets
psoas was botherin me today.
P.S. Been using the wrong bench shirt sizes. Supposed to add two to chest, and not go shoulder around . so i am 3 sizes to big. lmao!
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Post by derekspence on Oct 2, 2008 22:49:36 GMT -5
Man down.
From mondays workout. Either my psoas or my hips just gave in. didn't workout, just lots of stretching, dragging, TENS machine, foam roller, cold therapy, walking is difficult. Used a walking stick for 2 days.
and have not been to work since monday.
Doctor is not helping either. Plus no proper sleep.
Uhh. dang it. Three weeks without benching. little time left. Dunno dudes. My luck is not going north!
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Post by derekspence on Oct 5, 2008 21:58:08 GMT -5
sunday horrah
Rotator Warmups 2 sets of 20-10lbs
Bench -Bar x15, 135x5, 135x5, 225x3 for 9 sets, 1 set of ultra wide grip 225x30
DB ext. 40x5, 50x5 Tate DB Ext. 60x12, 60x9
DB rows 100x5 3 sets DB cleans 20x20 2 sets DB curls 30x15 2 sets
Low volume, sick 3 weeks or so, gonna increase towards november for bench only again.
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Post by derekspence on Oct 6, 2008 20:31:51 GMT -5
ROUNDED BACK GOOD MORNINGS
BARX20, 95X10, 115X10, 135X10 FAST AND DELIBERATE.
SUMO DEADS 135X5, 135X5, 135X15. SPEED AND FEEL.
REVERSE HYPER PURPLE BANDS 3 SETS OF 15 PAUSE AT THE TOP
SIDE BENDS 2 SETS OF 20, WITH 20 LBS.
GOT MY PHENOM AS WELL. TRIED IT ON. PROLLY GOING TO DROP SOME TO GET INTO THIS. OR LOSE THE BACK FAT. LOL BUT KILLER. MARKS ACROSS THE CHEST, AND SHOULDERS AND ARMS. CAN'T WAIT TO TRY IT.
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Post by derekspence on Oct 8, 2008 22:01:07 GMT -5
WARMUPS WINDMILLS AND ROTATORS 20LBS 20 REPS
BP (cg) 135X10, 135X5, 225X5 (OUTSIDE LEGAL) 275X3, 315X3, 365X1( VERY FAST WAS PLEASED) NO SHIRT TODAY STOPPED THERE SINCE COMING BACK FROM LONG ILLNESS STILL FELT LIKE DOING 405
incline BP 135X20, 185X15
J.M. PRESS 162LBS X15, 212LBSX5, THEN 6
LOW ROWS 180X20 2 SETS
REAR LATERALS 30X8,8,
HAMMER 30'S SETS OF 10
LOW VOLUME
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Post by derekspence on Oct 11, 2008 22:23:56 GMT -5
just did some work with the indoor shot 2day. n lots of rotational exercises
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Post by derekspence on Oct 12, 2008 12:44:36 GMT -5
Shoulder Arms Chest and Back Warmup
Inside Outside Shoulder Rotation 12.5lbs 2 sets of 20 Stiff Arm Pulldowns 2 sets of 20 with 22.5lbs Pressdowns 2 sets of 20 with 22.5lbs barbell Press bar 2 sets of 20 front laterals 1 sets of 20 with 10 lbs.
BP Doubled red mini's 8 Sets of 3 plus 185lbs. 9th set DBLD red minis plus doubled purple bands plus 185lbs for 3 paused reps.
DB extensions 70x12, 80x7, 80x6
Barbell Rows 105x12, 175x6, 230x5
Rear Laterals 40x10, 50x8, 55x8
Hammer curls 40x5, 50x5, 55x5 ;D
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