2 month SD and return to BB

Discussion in 'General Training' started by quadancer, Oct 15, 2007.

  1. quadancer

    quadancer New Member

    I'm wondering if my Vo2max will ever improve, aside of becoming a thin cardio specialist!
    There is creatine monohydrate in my "Results" carb drink I use, but I'd become a nonresponder years ago.

    Pendlay Rows:
    45, 135, 225 gut slams WU.
    275x5
    325x4,4,7
    NG Chins, cambered:
    BWx8
    17.5x15, 20
    20x20
    WG Pulldowns:
    200x15, 15 - my wings are disappearin', so added these in.
    Power Shrugs w/ static hold:
    225x10 WU
    295x10
    335x15, 15....okay, so I felt like shruggin'... [​IMG]
     
  2. quadancer

    quadancer New Member

    Deads:
    45, 135 explosives x 10
    225x8, 275x5, 325x5 WU
    375x4,4,11 WOOT! Last rep was a BOOGER! At least I remembered to AAAARGHH!
    OMG!...I just realized I'd only gotten 11 reps two weeks ago! Gettin' STRONGER!
    SLDL's:
    135x10 explosives
    225x14,18 *gasp*
    Face pulls:
    65x25x2
     
  3. quadancer

    quadancer New Member

    Bench:
    45, 135 explodes
    205x5, 245x5 WU
    265x4, 4, 8 very clean to slow rep. Dunno if this is good or not.
    Dips:
    BW x 10
    45x20
    55x18, 18
    CG Press:
    135x5 explodes
    155x15
    183x11
    155x19
    Pressdowns:
    Undetermined weight (double block pulley-stack +8 helper weights)x15
    Standing Face pulls 45 x 25, 25
     
  4. TunnelRat

    TunnelRat Active Member

    <div>
    (quadancer @ Feb. 06 2010,10:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deads:
    45, 135 explosives x 10
    225x8, 275x5, 325x5 WU
    375x4,4,11 WOOT! Last rep was a BOOGER! At least I remembered to AAAARGHH!
    OMG!...I just realized I'd only gotten 11 reps two weeks ago! Gettin' STRONGER!</div>
    Dag, Quad! I don't even have dreams about deads like that...
     
  5. quadancer

    quadancer New Member

    Skwat day:
    45, 135 explodes x 10
    225 wannabe explodes x 5
    275x5
    325x2
    345x2,2,8 - I'm satisfied with this.
    Lunges
    60x16/14 -right leg not rested enuff
    60x15
    Leg Press:
    360x15
    450x15
    500x15
     
  6. quadancer

    quadancer New Member

    Pendlay Rows:
    45, 135 explodes
    225x5 275x5 315x4 335x4 WU
    365x2,2,4
    Chins:
    40x12
    50x10, 12
    Cambered bar standing curls: (Redline drink kickin' in here)
    115x8, 12
    135x4
    Shrugs:
    BTB smith machine
    200x10
    270x10,10
    320x10
    In front:
    320x10
    360x10
    Got chewed out again for &quot;scaring&quot; the old people. Oddly 'nuff, I control my descents and
    I don't really bang them down hard, I may growl a bit on max efforts, but don't yell like a maniac.
    We went and signed up at Gold's. Forget this. Nobody is gonna tell ME how to lift.
    Where-do-these-people-think-they-ARE???
     
  7. Lol

    Lol Super Moderator Staff Member

  8. quadancer

    quadancer New Member

  9. quadancer

    quadancer New Member

    Two to go; here's one of them:
    Deads:
    BW, 45, 135 explodes - mexicans were puzzled at this today...
    225x5 275x5
    325x4 365x4 WU
    415x2, 2, 7 Woot! That means my strength is coming up!

    SLDL's:
    135x8
    225x5
    275x5 WU
    315x12, 10 Woot again! I could have pulled more if it were important.

    Face pulls 25x1 unmarked weight.
    Home to eat and nap.

    The excellent and quiet platforms at Gold's I think helped a bit by allowing me to drop down a bit faster than usual, so I got more reps from that as well as new strengths. My first w/0 there and I met 6 people I know, and everyone is geared to big iron. I'm gonna love this place!
     
  10. Lol

    Lol Super Moderator Staff Member

    Nice pulls Quad. I'm guessing those are Sumos? Going to test for a new 1RM soon?

    Having strong lifters around to train with is really the only thing I miss from my old gym workout days. Now I have folks like you to keep me on my toes and trying to keep up.
     
  11. quadancer

    quadancer New Member

    New gym is stocked with big dawgs...one big black dude looks familiar, has about 20&quot; arms and no gut.
    I may get some coaching yet, and my bench sure needs it, as you see here:

    Bench:
    45, 135, 185 explodes
    225x2
    275x1
    295x1
    315x 2, 2, 3 last rep maxed red light butt up gruntin' mad.
    No gains on bench, or just a bad day, but I felt alright.
    Dips:
    BW WU
    60x8
    80x12
    CG Press:
    135x5
    205x5
    225x6
    245x6
    255x4
    Decline CG Press:
    135x5
    225x6 I'm fried; goin' home.
    Don't know if I'll start over + 10% or do a week of singles.
     
  12. quadancer

    quadancer New Member

    Cycle 2, week 1, session 1, or 2/1/1 = seecrit code, man!
    skwats:
    135x5 jump squats
    225x5
    245x5
    255x8,8,18 matching last cycle's reps with 10# more
    Lunges cancelled due to intense back pumps. I tried to start a PH cycle here and again,
    my back just blows out and I have to abort. Something to do with age I guess, so I'm natty again.
    Leg Extensions, plate loaded
    70x8
    70x8 outboard pins (I know this doesn't make sense)
    90x10
    90x12 outboard pins (the inboard pins are closer; more leverage)
    Leg Press
    360x20
    450x20 (grUNT!)
    I could barely climb up the stairs to leave, my legs were SO pumped! I'll
    have to keep these supplementary exercises in. One of the squirrels couldn't
    believe I did 20 reps...he was more shocked to hear it's just the start of a
    new cycle - light day! [​IMG]
     
  13. quadancer

    quadancer New Member

    Pendlay Rows:
    45, 135 explodes
    225x8
    265x8,8,13 (matching last month +10)
    Pullups:
    BWx10
    15x12,15
    Power Shrugs:
    225x10
    315x15,15
    Bicep Curl Machine: ...just for fun
    125x15,15
    140x15

    I hit 221 today; my heaviest yet. There is a reason I'm wearing a shirt...
    [​IMG][​IMG]
     
  14. quadancer

    quadancer New Member

    I hurt my back this week, so waited until this afternoon to go in. It was
    a pretty lame workout; had to skip SLDL's and face pulls. Pressure washing
    with a 40' ladder didn't help much.
    Dedlifts:
    45, 135, 225 explodes x5
    275x5
    305x8,8,13 -grip slipped and back didn't want any more.
    SLDL's cancelled
    Plated Leg Curl:
    70x14
    90x12
    105x12 -leverage against you in this Hammer machine.
     
  15. quadancer

    quadancer New Member

    Bench
    135, 185, 225 explodes x 5
    245x4
    275x6 (I wasn't supposed to be here; got carried away)
    225x 8,8,8-1/2! (ten lbs over what I should have done, so didn't get a good AMRAP)
    Wiiiiide Dips
    50x8
    80x8
    80x13-1/2 hmmm....
    CG Bench
    185x8
    195x8
    205x8
    Skullz -(just for feelin' good)
    105x8,8
    125x10 -I'm assuming this oly cambered bar to be 15lbs. but didn't weigh it.
    All in all, a better workout than those of late. [​IMG]
     
  16. quadancer

    quadancer New Member

    cycle 2 week 1
    Squats:
    45,135 jumpsquats
    225x5
    275x5
    305x6,6,11
    Plated Leg extension:
    35x10 WU - these are weights for each leg; I shoulda doubled it.
    45x12
    55x18
    Leg Sled:
    360x8 WU
    450x15
    540x20
    GearBag Carry Up Stairs:
    20 very shaky reps!
     
  17. quadancer

    quadancer New Member

    Back day...Pendlay's:
    45, 135, 205 explodes
    245x5 WU
    285x 6, 6, 12
    Chins:
    BWx10 WU
    40x17, 13 (amraps)
    Crossover Curls for fun:
    35x12
    42x10
    47x10
    Cabled Bar Curl:
    65x10 finisher
    Shrugz:
    225x8 WU
    335x12, 15, 12 (amraps)
     
  18. quadancer

    quadancer New Member

    Lift Day.
    Deadlifts:
    45, 135, 225 explodes x 5
    275x5 WU
    335x5 WU
    355x6,6,12 (PR)
    SLDL's:
    135, 225 Explodes x 5
    275x5 WU
    315x10,8 had hoped for 12 but I'm shot.
    We ride to N. Ga. tomorrow so I crammed this in behind yesterday's.
     
  19. Joe.Muscle

    Joe.Muscle Active Member

    Just saw your pic at 220+.

    There is a weird thing about gaining weight at least for men.

    It seems to be lean you have to lose a TON of weight...yet if you don't care about lean abs...men can generally put on a ton of weight and it looks real good in the chest / shoulders / traps / arm areas.

    I am weighing 195 right now..I have been as low as 170 to see my &quot;so called abs&quot;...and long story short its not worth it.

    With the exception of having a 30 inch waist at 170 there wasn't much good about it.

    However I can walk around at 200 and look a lot bigger.

    Long story shor (sorry for the personal rant)....You LOOK much better IMO Quad when you are weighing 220+.

    I say keep eating and lifting heavy stuff!

    You looking good brah...your delt / trap tie in is SICK!
     
  20. quadancer

    quadancer New Member

    I'd like to see your bigboy pics, Joe. I remember what you used to look like. Seems like we get to a certain weight and despite muscle, begin to feel sluggish and clunky. But strong.

    Bench day:
    45, 135, 185 explodes
    225x5, 245x2 WU
    275x6, 6 - was very hard; couldn't figure it out
    265x6 max, feeling shot allready. Looked at back pages and I was supposed to use 255, not 275!
    So I'll still use 275 next week on the four reps. Should be interesting.

    Wide Dips:
    BWx10 WU
    40x15, 20
    50x15 - expected more

    CG Bench
    135x8 WU
    185x10, 9 decided to try an experiment:
    Cambered Curl 55 x 20
    CG Bench 185x9 - no cookie.
    Did assorted tricep work.
     

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