| » Stats |
Members: 104,976
Threads: 38,572
Posts: 362,529
Top Poster: Karky (9,553) | | Welcome to our newest member, williamd | |
If you register for free, you will be able to post threads, vote on polls and lots more. If you have problems with the registration or logging in, please contact the administrator.
 | | 
May. 09/09, 07:28 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | 5/9/09
went on a HIIT jog with my gf
CONDITIONING
~3miles total :
45 second jog
10 second sprint
30 second jog
pushups*
repeat 11 times
*pushups were done in a 21 down pyramid style
so i did
21,20,19,18,17,16,15,14,13,12
got home
INCLINE DOUBLE MEDICINE BALL PUSHUPS
11,10,9,8,7,6,5,4,3,2,1
total pushups=231
66 of which were incline med ball
this was a toughhhh workout :]]]]
PWO: much apple juice, whey
"i train hard because everyone has the oppertunity to be a champ as long as they put in the hard work"
Last edited by Proteinboy; May. 09/09 at 07:39 PM.
| 
May. 11/09, 12:45 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | lol yea, nsb and i had a lot of fun being really sore for the next 2 days as well lol!
5/11/09
DEADLIFTS
20 @ 245
PULLOVERS
20 @ 25
CLOSE GRIP BENCH
135X10
135X3X8
BENT OVER DB ROWS
2X6 @ 85
2X5 @ 85
PULLUPS bw +10lbs
8, 5,3,4 total = 20
DIPS bw +10lbs
4x8
PWO: apple juice and whey(40g whey now)
Last edited by Proteinboy; May. 11/09 at 01:09 PM.
| 
May. 13/09, 03:30 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 5/13/09
wrestling lift
FULL SQUATS
3x10@ 185,185,205
not hard. going up next time
CALF RAISE COMPLEX
3x30
INCLINE DB BENCH
3x10@ 40,40,45
SALT SHAKERS
3x10 @ 50+bar, 40+bar, 40+bar
SHOULDER COMPLEX (lateral raise, then mil press, then front raise)
3X10
DECLINE MED BALL ABS WITH RUSSIAN TWIST
3X20 each
WIDE GRIP PULLUPS
10,
6x5 @ bw+12
pwo: usual
1 hour wrestling tech | 
May. 16/09, 09:00 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 5/16/09
deadlifts
21 @ 250
pullovers
20 @ 25
wide grip bench
135x12
145x12
155x10
bent over bb rows
135x4x6
pwo: Usual
note: the 20 rep deadlifts are going well. i got 21 with 250 and it felt great. i was doing them in a row too, without resting. so i have high hopes. form is good throughout.
Last edited by Proteinboy; May. 16/09 at 09:02 PM.
| 
May. 18/09, 02:16 PM
|  | Request Title Change from Admin | | Join Date: Feb 2006 Location: Maryland
Posts: 2,383
| | | Have you been bulking along with this?
Your progress looks awesome btw. | 
May. 18/09, 05:40 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | hey, jman! yeah im bulking, trying to eat a lot to gain.
im 165, trying to hit 170 by the end of the program.
thanks for the comment and encouragement bro!
5/18/09
FULL SQUATS
6x2 @ 240
these felt great. im upping the weight next time.
SUPERSET WITH REST:
MILITARY PRESS
6x3 @ 115
total = 18
WIDE GRIP PULLUPS with 12.5lbs attached
11
5x5
4
total = 40
CLAPPING PUSHUPS
5x5
(done for speed chest work)
PWO: 40g whey, 3 cups oj, watermelon | 
May. 20/09, 04:41 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 5/20/09
WRESTLING LIFT
SUPERSET:
BENCH
175x3x5
175x3, assisted 2
175x2, assisted 3
i no longer arch my back, and i am doing around the same weight i used to when i arched before.
HAMMER CURLS
4x8 @ 40's
SUPERSET:
INCLINE DB BENCH:
45X5
40x8
40x6
SALT SHAKERS
set
set
set(weight doesnt matter to me..i just did some hard shizz)
GIANT SET:
PULLUPS
10, 10, 5 and 5 assisted
UPRIGHT ROWS
3x8 @ 65
BENT OVER ROWS:
3x8 @ 75
the weight on these is low because you go right into the next exercise, and the muscles are burnt out... lol not a great feeling
SUPERSET:
POWER CLEANS
135x5, 155x5, 160x5, 165x5
CRUNCHES
4x20
SUPERSET:
GOODMORNINGS
3x12 @ 85
DB LUNGES
2x10 @ 45lb dbs, 1x11 @ 50lb db's
PWO: USUAL
Open Matt for 1 hour. practiced. | 
May. 22/09, 10:27 AM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 5/22/09
DEADLIFTS
20 @ 260
PULLOVERS
20 @ 25
CLOSE GRIP BENCH
135x3
165x3
170x2x2
165x4x2
no back arch.
BENT OVER BB ROWS
135x6x5
total =30
FULL BB BACK SQUATS
245x6x2
felt great
PWO: usual | 
May. 22/09, 10:35 AM
|  | Former member of VulgarityGang | | Join Date: Dec 2005 Location: had to quit when he became a mod
Posts: 9,553
| | 20 reps @315 deadlifts. That should be your goal
anyways, great pulling! KEep up the good work. | 
May. 25/09, 01:04 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | 5/25/09
HOME WORKOUT
FRONT SQUATS
135x2
185x3
205x2
215x2
220x6x2
225x2
DB SITTING MIL PRESS
6x5 @ 45
7 @ 45
CHINS
5x6 @ +27.5
SNATCH
5 @ 65
5 @ 85
3 @ 95
2 @ 115
1 @ 125
1 @ 125
1 @ 130 NEW PR
im going to get 135 soon woo!
FLOOR DB PRESS
8 @ 45
EXPLOSIVE PUSHUPS
5X5
PWO: USUAL | 
May. 26/09, 05:16 AM
| | In Orientation | | Join Date: May 2009
Posts: 13
| | | How exciting great thread.
I have jumped on the higher reps bandwagon myself, I don't know my 5rm (I don't think it matters) but I've been training 1-3's for years now, and have done hard singles up to 420ish (that was at my best) (at 190lb).
I've since dropped down to 175 in the last 2-years and slowly built up to higher rep squats, I just did 234x24 pretty casual.
I'm training the deads about once a week sofar-
296x16, 1-week later 322.5x12 (up from 320x10) light tap and go and holding at lockout mixed grip and no belt.
goal for me is over 300 for 20-25, and to keep going UP! | 
May. 28/09, 03:19 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 5/27
WRESTLING LIFT
OLYMPIC SQUAT
195X10
205X10
215X10
SUPERSET WITH
CALF RAISES
3X30 with 45lb dbs
DUMBELL INCLINE BENCH
10 @ 45
8 @ 45
8 @ 45
SS
SALT SHAKERS
3x10 @ 65
SHOULDER COMPLEX
10lbs
INCLINE MEDICINE BALL THROWS
3X20
SS
RUSSIAN TWISTS
3X20
this superset is killer
CLOSE GRIP PULLUPS
5x5 @ +25lbs
3 @+25
2 @+25
1
total=31
PWO: USUAL | 
May. 29/09, 05:26 AM
|  | Fourth Set | | Join Date: May 2009 Location: Massachusetts, USA
Posts: 902
| | Hi, thanks for the visit.
Those are my PRs, not that stong now
Here is what I used for my bench. Don’t miss PDF files at the bottom.
WorldWideWeb.criticalbench.com/MM2K.htm
With lots of food.....somthing I'm fight now | 
May. 29/09, 11:07 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | 5/29/09
DEADLIFT
135x2
225x2
275x2
315x2
335x6x2
BENT OVER BB ROW
7x5 @ 140
CLOSE GRIP BENCH
140x2
155x2
175x4x2
170x2x2
FRONT SQUATS
225x2x2
PWO: USUAL
im buying weightlifting shoes soon! cant weight!!!!!!!
fun lift again. im going to start improving my form on all olympic lifts! | 
May. 30/09, 02:35 AM
|  | Former member of VulgarityGang | | Join Date: Dec 2005 Location: had to quit when he became a mod
Posts: 9,553
| | Olympic shoes are great! Specially for squatting!  I can actually squat deep now with proper form! When I got back into squatting recently my squatting mobility had gone down big time! I started stretching my adductors every night, and that also helped a lot! |  | | | Thread Tools | Search this Thread | | | | | Display Modes | Rate This Thread | Linear Mode | |
Other threads in forum Journal | | Thread | Date | Thread Starter | Replies | Last Post | Just Another Diary
Just Another Diary: so...
i couldnt stick to that detox thing...
| Oct. 31/07 | slimsadie | 63 | Jan. 24/08 08:12 PM | Guess I gotta do it now too =D
Guess I gotta do it now too =D: To help me keep track of my strength increases,...
| Dec. 12/06 | AgitatedPancake | 2 | Dec. 25/06 09:46 AM | Moma's Diary
Moma's Diary: Alright, i started a diary like way back when i...
| Aug. 05/06 | tryin2bafitmoma | 48 | Nov. 12/06 05:13 PM | 70 pounds, your going down!
70 pounds, your going down!: Hi. My name is Geoff (pernounced Jeff if you've...
| Jan. 06/06 | LossitorBust | 77 | Feb. 23/06 09:32 AM | | » Online Users: 299 | | 5 members and 294 guests | | gilgal52, hatcht9x, Lonesome00, Mick G, stroutman81 | | Most users ever online was 1,736, Apr. 17/07 at 06:27 PM. | |