Post your workout from yesterday. - Page 23 - KCSR

Whitehybrid · 2009-11-12, 08:04 PM

Quote:

Originally Posted by Mr.4dr

today

bench 185 6x4

clean 210 6x4

incline 160 6x4

squat 275 6x2

2 mile run....

everyday, 17 and i weigh 135 pounds.

are you 4'9"?

Mr.4dr · 2009-11-12, 09:53 PM

no, 5'9"
You don't believe me? 6 reps 4 sets. if that clears anything up.

Whitehybrid · 2009-11-12, 10:57 PM

Quote:

Originally Posted by Mr.4dr

no, 5'9"
You don't believe me? 6 reps 4 sets. if that clears anything up.

seems a little far fetched...but whatever floats your boat bro...

i'd like to see your 275 squat though...i'm guessing its 1/4 rep on the smith rack...you are 17...

Sylva · 2009-11-13, 12:35 AM

Quote:

Originally Posted by Mr.4dr

no, 5'9"
You don't believe me? 6 reps 4 sets. if that clears anything up.

I'm guessing your squat doesn't make it past this plane of movement. -> \

YourWorstNightmare · 2009-11-13, 03:14 AM

Did back yesterday....

Bent over rows..... (underhand grip this time)

135lbs x 12 reps (twice, to get the blood flowing)
185lbs x 10 reps (1 set)
225lbs x 8 reps (2 sets)
265lbs x 6 reps (1 set)

Deadlifts....

315lbs x 12 reps
385lbs x 10 reps
405lbs x 6 reps
435lbs x 2 reps

Seated Cable rows.... (wide grip this week)

150lbs x 12 reps
225lbs x 10 reps
250lbs x 8
300lbs (cleared the stack) x 6 reps

Lat Pull downs..... (wide grip, overhand this week)

185lbs x 10 reps
220lbs x 8 reps (2 sets)
260lbs x 6 reps

Shrugs.... (barbell, behind the back)

275lbs x 10 reps
315lbs x 8 reps (2 sets)
355lbs x 6 reps

Reverse Pec Dec Flyes..... (machine, since my partner bailed on me, again)

165lbs x 10 reps
185lbs x 8 reps (2 sets)
255lbs x 6 reps

Finished off as a burnout, with close grip pull downs on the lat tower....

215lbs to failure

DONE.

That takes me about 2hrs if I'm working out by myself.

I sipped on a shake w/ 3 scoops of whey and sliced banana in it while working out, and consumed about 1/2 a gallon of water.

Mr.4dr · 2009-11-13, 07:16 AM

Quote:

Originally Posted by Whitehybrid

seems a little far fetched...but whatever floats your boat bro...

i'd like to see your 275 squat though...i'm guessing its 1/4 rep on the smith rack...you are 17...

WTF is a smith rack???

Whitehybrid · 2009-11-13, 05:49 PM

Quote:

Originally Posted by Mr.4dr

WTF is a smith rack???

lawl.

this is you...--> \

Elian · 2009-11-13, 06:11 PM

Quote:

Originally Posted by Whitehybrid

lawl.

this is you...--> \

you need to show me how to use the smith rack......please...

Whitehybrid · 2009-11-14, 03:26 AM

Quote:

Originally Posted by Elian

you need to show me how to use the smith rack......please...

rofl.

smith rack does its own business.

now that i do work by myself again, i never touch the stupid thing. lolz. Power rack + lowest setting = money.

Sylva · 2009-11-18, 07:03 PM

Legs from yesterday.

Squat
315x10
335x8
345x7 drop 225 x 10 - 135x10 -> thorasic got super tight on this set, thats what limited reps not my legs, lol

Hack Squat - hit stops on bottom every rep
2pps x 12
2pp+25ps x 12
3pps x 12
3pps+25ps x 12

Leg press
8pps x 12
9pps x 10
10pps x 12
11pps x 10

Leg Ext
175 x 15
190 x 12
205 x 12
220 x 10 Drop 160 x 3 drop 100 x 5, lulz. quads were done.

Seated good mornings
135 x 12
155 x 12
185 x 12

Hoist seated leg curl
pin 7 x 15
pin 9 x 15
pin 11 x 15
pin 13 x 15

Lying leg curl
125 x 10
140 x 10
155 x 10
170 x 10 drop 80 x 10 drop 40 x 10

standing calf raise
225 x 30
315 x 30
405 x 20
495 x 15

Seated Calf raise
135 x 15 x 4

Face pulls(light)
70 x 15 x 4

Sylva · 2009-11-19, 08:36 PM

11/19/09 Chest

BB incline
95x5
135 x 5
155 x 5
warmups ^
185 x 10
205 x 10
225 x 10
245 x 5 drop 135 x 10

Flat DB Bench
95 x 10
105 x 10
115 x 6 drop 70 x6

Hammer Strength Decline Press
1pps x 20
2pps x 20
3pps x 12.5 lol
4pps x 6 drop 2pps x 12 drop 1pps x 10

DB incline fly
45 x 12
55 x 10
65 x 8
75 x 6 drop 30 x 12

Ab coaster
40 x 15 x 3

Stomach Vacuum
4 x 10 sec

Stepmill - level 6, 20 min.

Whitehybrid · 2009-11-19, 09:10 PM

nice to see you're doing the vacuum!

Sylva · 2009-11-20, 07:53 PM

11/20/2009 Back (5/3/1 Wave 2 week 1 for deadlift)

Warmup - upper/lower body dynamic stretch, rc work.

Deadlift
170 x 5
210 x 5
250 x 5
^warmups
275 x 5
315 x 5
360 x 9

Pull Ups
bw x 6 x 2
-30 x 10 x 2

Tbar row
3p x 15
4p x 15
5p x 10 drop 3p x 10 drop 2p x 9

HS Iso Lat row - Neutral grip
2pps x 15/15
3pps x 12/12
4pps x 12/12 drop 2pps x 10 drop 1pps x 12

Lat Pulldown
180 x 10
195 x 9
210 x 8 drop 135 x 6.

Sylva · 2009-11-21, 06:15 PM

11/21/09

Warm-up: upper/lower body dynamic stretching, rc complex, elbows.

SOHP
Bar x 10
75 x 5
95 x 5
Warmups^
135 x 10
155 x 8
165 x 8
185 x 5 drop 135 x 6

Seated DB shoulder press
70 x 15
80 x 12
100 x 8

Wanted to do 4 sets but 90's were being used.

1 arm DB side laterals.
15 x 15/15
20 x 15/15
25 x 15/15
35 x 10/10

Face Pulls
100 x 20
130 x 15
150 x 12

Usually I do 2 rear delt movements but i was in a time crunch today.

BB Shrug(no straps)
135 x 40
225 x 30
315 x 20

94formulabird · 2009-11-22, 12:35 PM

Trying to bulk..but its hard to eat a ton when Im at Fire. Still stuck around 173

Back:::

Pullups:
BW x 10
+ 25 x 10
+ 35 x 6
+ 25 x 8
BW x 10

Hang Cleans:
95 x 10
115 x 10 x 2
95 x 10

Deadlift:
135 x 10
225 x 10
275 x 8
315 x 5
325 x 5

Seated Cable Rows:
120 x 10
150 x 8
170 x 8
180 x 6

Rear Delt Fly:
20 x 12 x 4

DB Shrugs:
95 x 10
100 x 8
95 x 10

2009-11-13, 03:14 AM	#335
YourWorstNightmare Join Date: Nov 2005 Location: Mountain Home, ID Posts: 6,585	Did back yesterday.... Bent over rows..... (underhand grip this time) 135lbs x 12 reps (twice, to get the blood flowing) 185lbs x 10 reps (1 set) 225lbs x 8 reps (2 sets) 265lbs x 6 reps (1 set) Deadlifts.... 315lbs x 12 reps 385lbs x 10 reps 405lbs x 6 reps 435lbs x 2 reps Seated Cable rows.... (wide grip this week) 150lbs x 12 reps 225lbs x 10 reps 250lbs x 8 300lbs (cleared the stack) x 6 reps Lat Pull downs..... (wide grip, overhand this week) 185lbs x 10 reps 220lbs x 8 reps (2 sets) 260lbs x 6 reps Shrugs.... (barbell, behind the back) 275lbs x 10 reps 315lbs x 8 reps (2 sets) 355lbs x 6 reps Reverse Pec Dec Flyes..... (machine, since my partner bailed on me, again) 165lbs x 10 reps 185lbs x 8 reps (2 sets) 255lbs x 6 reps Finished off as a burnout, with close grip pull downs on the lat tower.... 215lbs to failure DONE. That takes me about 2hrs if I'm working out by myself. I sipped on a shake w/ 3 scoops of whey and sliced banana in it while working out, and consumed about 1/2 a gallon of water. __________________ OH NO! PEOPLE ARE SPYING & STALKING ME! I ALREADY KNOW WHO YOU ARE.

2009-11-18, 07:03 PM	#340
Sylva Harry Potter Join Date: Feb 2004 Location: H-town, Third ward. Posts: 13,853	Legs from yesterday. Squat 315x10 335x8 345x7 drop 225 x 10 - 135x10 -> thorasic got super tight on this set, thats what limited reps not my legs, lol Hack Squat - hit stops on bottom every rep 2pps x 12 2pp+25ps x 12 3pps x 12 3pps+25ps x 12 Leg press 8pps x 12 9pps x 10 10pps x 12 11pps x 10 Leg Ext 175 x 15 190 x 12 205 x 12 220 x 10 Drop 160 x 3 drop 100 x 5, lulz. quads were done. Seated good mornings 135 x 12 155 x 12 185 x 12 Hoist seated leg curl pin 7 x 15 pin 9 x 15 pin 11 x 15 pin 13 x 15 Lying leg curl 125 x 10 140 x 10 155 x 10 170 x 10 drop 80 x 10 drop 40 x 10 standing calf raise 225 x 30 315 x 30 405 x 20 495 x 15 Seated Calf raise 135 x 15 x 4 Face pulls(light) 70 x 15 x 4 __________________ Someone recently asked me what I did when I didn't want to go to the gym. The answer was simple; the same thing I do when I want to go to the gym...

2009-11-19, 08:36 PM	#341
Sylva Harry Potter Join Date: Feb 2004 Location: H-town, Third ward. Posts: 13,853	11/19/09 Chest BB incline 95x5 135 x 5 155 x 5 warmups ^ 185 x 10 205 x 10 225 x 10 245 x 5 drop 135 x 10 Flat DB Bench 95 x 10 105 x 10 115 x 6 drop 70 x6 Hammer Strength Decline Press 1pps x 20 2pps x 20 3pps x 12.5 lol 4pps x 6 drop 2pps x 12 drop 1pps x 10 DB incline fly 45 x 12 55 x 10 65 x 8 75 x 6 drop 30 x 12 Ab coaster 40 x 15 x 3 Stomach Vacuum 4 x 10 sec Stepmill - level 6, 20 min. __________________ Someone recently asked me what I did when I didn't want to go to the gym. The answer was simple; the same thing I do when I want to go to the gym...

2009-11-19, 09:10 PM	#342
Whitehybrid Join Date: Feb 2004 Location: Jersey Shore Posts: 13,748	nice to see you're doing the vacuum! __________________ *Need Tile Work? PM Me....* Take Drugs/Worship Satan/Get Swole

2009-11-20, 07:53 PM	#343
Sylva Harry Potter Join Date: Feb 2004 Location: H-town, Third ward. Posts: 13,853	11/20/2009 Back (5/3/1 Wave 2 week 1 for deadlift) Warmup - upper/lower body dynamic stretch, rc work. Deadlift 170 x 5 210 x 5 250 x 5 ^warmups 275 x 5 315 x 5 360 x 9 Pull Ups bw x 6 x 2 -30 x 10 x 2 Tbar row 3p x 15 4p x 15 5p x 10 drop 3p x 10 drop 2p x 9 HS Iso Lat row - Neutral grip 2pps x 15/15 3pps x 12/12 4pps x 12/12 drop 2pps x 10 drop 1pps x 12 Lat Pulldown 180 x 10 195 x 9 210 x 8 drop 135 x 6. __________________ Someone recently asked me what I did when I didn't want to go to the gym. The answer was simple; the same thing I do when I want to go to the gym...

2009-11-12, 09:53 PM	#332
Mr.4dr Join Date: Oct 2009 Location: winfield, ks Posts: 452	no, 5'9" You don't believe me? 6 reps 4 sets. if that clears anything up.

2009-11-21, 06:15 PM	#344
Sylva Harry Potter Join Date: Feb 2004 Location: H-town, Third ward. Posts: 13,853	11/21/09 Warm-up: upper/lower body dynamic stretching, rc complex, elbows. SOHP Bar x 10 75 x 5 95 x 5 Warmups^ 135 x 10 155 x 8 165 x 8 185 x 5 drop 135 x 6 Seated DB shoulder press 70 x 15 80 x 12 100 x 8 Wanted to do 4 sets but 90's were being used. 1 arm DB side laterals. 15 x 15/15 20 x 15/15 25 x 15/15 35 x 10/10 Face Pulls 100 x 20 130 x 15 150 x 12 Usually I do 2 rear delt movements but i was in a time crunch today. BB Shrug(no straps) 135 x 40 225 x 30 315 x 20 __________________ Someone recently asked me what I did when I didn't want to go to the gym. The answer was simple; the same thing I do when I want to go to the gym...

2009-11-22, 12:35 PM	#345
94formulabird Join Date: Apr 2004 Location: Independence, MO Posts: 4,659	Trying to bulk..but its hard to eat a ton when Im at Fire. Still stuck around 173 Back::: Pullups: BW x 10 + 25 x 10 + 35 x 6 + 25 x 8 BW x 10 Hang Cleans: 95 x 10 115 x 10 x 2 95 x 10 Deadlift: 135 x 10 225 x 10 275 x 8 315 x 5 325 x 5 Seated Cable Rows: 120 x 10 150 x 8 170 x 8 180 x 6 Rear Delt Fly: 20 x 12 x 4 DB Shrugs: 95 x 10 100 x 8 95 x 10