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Post by derekspence on Jan 5, 2011 1:33:28 GMT -5
Heehee.
Umm started more like newyears eve. With a little lifting.
Deadlifts many warmups many warmups!!! then did 405 x 10 reps no belt wraps or straps. haven't done this before and was proud of it. so rep p.r.
seated ohp worked up to 175lbs for three strict reps followed by 50lbs single arm pdb pressess for 20 reps.
then today
1st workout 100 steps, change into my workout gear. wheeoooff!
warmupss 3 directional lateral raises with 5 lbs then 40 reps of windmills forward and back.
bench bar x 40, bar x 30, 95x5, 5, 5, 5, 135x3, 3, 3, worksets doubled mini bands plus 155lbs. starting light. 1 minute rests 8 sets of 3, 3 different grips all inside the rings!
rolling dumbbell ext. 40x10, 10, 10, 50x10
supported rows handle x20, 45x 15, 70x10, 90x10, 115x10, 140x10, end of first workout.
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Post by thebruce on Jan 5, 2011 10:03:51 GMT -5
congrats on the DL PB way to. Nice to see you benchin again how is the shoulder???
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Post by mustangcarpenter on Jan 6, 2011 12:22:41 GMT -5
Deadlift 405 for 10 reps RAW, thats a solid set! Good work!
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Dereks friendly grocer
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Post by Dereks friendly grocer on Jan 6, 2011 15:31:11 GMT -5
Joe You realize that Derek weighs 350 lbs
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Post by derekspence on Jan 6, 2011 15:54:03 GMT -5
Makes it that much harder with the gut in the front!
Deads 18 inch or maybe 17
bar x 10, 135x5, 225x5, 315x1, 405 x 1 455x1, 495x1, 545x1, 585x0 positioning wasn't good for the drive. so broke maybe and inch, attempted again with nothing but drive. i know my position wasn't good. think i was to far forward. My Partner went to 675 them missed at 725. he has it though, just an off day.
strap goodmornings 225x15, 225x15, 315x10, 405 fail. some nagging pain wasn't gonna push it, felt it after the 585.
my little announcment. i have gotten my own reverse hyper made! which i hope helps me attain my goals a little faster!
shoulder still sucks! but no pain no gain. lot of warmups and stretching! as for my grocery bill. i know how to shop. no more than 300 a month to feed me!
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Post by mustangcarpenter on Jan 6, 2011 17:17:29 GMT -5
At a body weight of 350 the deadlifts would be even harder, especially for reps. Every time you go down the gut puts pressure on your diaphram which causes you to lose breath. On top of the 405 for 10 reps he has to lift his own weight. I am still immpressed. Again good work!
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Post by Harv on Jan 6, 2011 23:32:54 GMT -5
He does not have that big a gut.The guy is just huge. I've helped to put a bench shirt on him and he is simply BIG.At the Nationals the only guy I've seen bigger is Dan Suberlak who weighed about 400 lbs. Anyways,look forward to having him lifting with us. Harvey
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Post by derekspence on Jan 10, 2011 0:19:48 GMT -5
354 this morning!
Squats barx5wide, x5 narrow, 55x5, 65x5, 95x5, 135x5, 185x5, 225x3pauses at the bottom, 275x3 bottom pauses, 315x1 suit bottoms no wraps plus belt. 315x3, 385x3, 405x3, 455x2, 495x2, 585x2, depth wise i don't know close i assume the extra pounds made the suit that much tighter. My eyes were blurry when doing the lifts. HAHA! took my time doing the warmups so Just the above was 90 minutes.
early morning 15 minutes ellip leg curls 50x5, 70x5, 90x5, 110x5, 130x5, 130x5, pullthroughs 75lbs x15 standing abs 70x25, 90x20, 100x20 side bends 3 sets of 30lbs x10 each side.
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Post by derekspence on Jan 11, 2011 0:42:48 GMT -5
warmups stairs windmills 3lbs 40 reps backwards and forwards.
stability ball db presses 10lbs x30, 20x30, 40x15, 80x9(lost the bells by going to far out) nice pump in the pecs i haven't had in a long time.
lat machine pressdowns. 70x20, 90x20, 100x15, 110x15, 130x10
work
2nd session 2inch Fat Grip Bar Pulldowns 100x15, 120x15, 140x15, 160x15, 180x15 Dumbbell Row 90x10 both arms
seated side laterals 5x20, 10x20, 20x15, 40x8
dumbbell curls cross shoulders 45x10, 45x10, 45x10, 45x2, 45x2, really lost it there. puzzled! so am i.
Terminator WF handle cable attachment Standing 30x30 both hands, 30x20left 30x12right, 30x12L 30x4R reverse wrist 20x10 both, 20x10 both 20x6both
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Post by derekspence on Jan 12, 2011 4:53:41 GMT -5
Single session Today.
Standing cable leg curls 20lbs x 80 reps 2 sets.
FacePulls 20lbs x50, 30lbs x50
OHP dumbbell Presses 10lbs a hand of course. 2 sets of 50 reps.
Triceps Pressdowns Cambered Bar 30lbs x 100 30 x 50
Cable curls 30lbsx50, 30x25
BAll Crunches bdwt x 12
+5kg x10, 10
Calf raises bdwt x40
Light Upper Body Stretchhing.
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Post by derekspence on Jan 13, 2011 4:50:12 GMT -5
single session warmup treadmill worked up to 3 incline walking 3.5mph. 15 minutes.
leg extensions 50lbs x 50reps for 2 sets
stretch quads
reverse shrug pulldown, flexing shoulder blades down 80lbsx 50reps for 2 sets
Hyperextensions bdwt 30sec rest between sets,10, 10, 10, 10, 10, 6 with the 30 seconds rest between sets my back was incredibly pumped, on the last set for 6 the last two reps were nearly impossible. Just wanted to experiment the lactic acid training on something i knew would recover fast.
incline board situp low bdwt x10, 5, 5, 5 pooped.
lite streching hips and lower body.
Supertraining is one Long Boring BOOK MAN!!! Need a dictionary to make out some of the words. keep reading it though.
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Post by derekspence on Jan 17, 2011 2:52:35 GMT -5
Been sick since wednesday last week. Still in recovery mode, all fluids no food. Blah. Unlike some of you It takes me long to recover from being sick. So Be back up soon I hope.
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Post by thebruce on Jan 17, 2011 11:21:13 GMT -5
Sounds nasty,hope you are feeling better soon Derek.
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Post by derekspence on Jan 18, 2011 5:05:31 GMT -5
BLEH! Mucous Mucous! Glucosomine!
Slight cough and lots of Buckleys and Nyquil. Got over some of it. About 3 gallons of fluid, woke up every 2 hours.
Reverse Pek Dek 70lbs x 20 2 sets
windmills x 40 forward and back
triceps ext. machine 50x20, 60x10, 70x 10, tried moving these all as fast as possible, then switched to single arm 70x8.
Triceps pressdowns on Lat machine 120lbs x 15 reps for 2 sets.
preacher curls 20lbs x 40 reps, 40x10, 50x10 single arm
Terminator WF 10lbs only 3 sets of 20, then 15, then 15, once again tried moving all sets fast
nothing major just secondary stuff.
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Post by derekspence on Jan 25, 2011 0:20:51 GMT -5
Still sick who cares.
WArmup 12 minutes treadmill
Squats bar x 5,5 95x5, 135x5, 175x 5
Green Bands+175lbs low box 12sets of 2 reps
Deadlifts Sumo 255x1 10 sets, well, lift things up, put them down ( reset each time)
Reverse Hyper 100lbs 2 sets of 15 end first session.
Part Deux
Early A.M. 5 minutes treadmill with long strides at 4.5 incline
Spread Eagle SITUPS FOLLOWED BY 45 degree Hyper extensions bdwt 3 sets of 10 reps
Side bends 60lbs 2 sets of 10 reps
Ta-da! end
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