Thursday February 21,
2008

Decline Ab Situps with weight behind head.

10lbs X 10

25lbs X 10

25lbs X 10

25lbs X 10

Anymore then 25 starts hurting my lower back and hips.

Back Machine Rows – Sitting on a specific angle to work
lats/rhomboids hard!

135×10

185×10

225×10

275×10

275×10

Hanging Leg Raises

10 Reps 4 Sets

Sitting Rows:

140lbs x 10

150lbs x 10

150lbs x 10

150lbs x 10

I always say my abs are weak, so its time for me to shut the fuck up and lift.

Technorati Tags: abs, upperback

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Wednesday  February 20, 2008

Reg Bench:

135×5

155×5

185×5

225×5

235×3

245×0

Close Grip Bench

135×5

155×5

185×5

185×5

Pin Presses – Bench in Squat Cage, Safety Pins set so
Bar is literally on your chest. Its basically starting the bench press from a
dead stop on the bottom.

135×5

155×5

185×5

225×1

235×1

255×0

Pull Overs

60×10

60×10

60×10

60×10

Face Pulls – On Machine So weight is misleading

120×10

120×10

120×10

120×10

Good Bench workout, shoulder is killing me from the Pin
Presses, but hey, gotta do what you gotta do right?! Im tired of this pain shit
in my shoulder.  Ill worry about my form more then ever now,
but it still doesn’t seem to go away.  Atleast
I can squat right!  But if this doesn’t get
better soon, ill have to shave the bone down.

Technorati Tags: bench, press, pins, facepulls,

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What’s up World? Hope
everyone had a great weekend.

I have been switching up my routine and I will keep trying
my new workouts.  My new workouts are not
focused on Powerlifting for say, but is focused around my weak points.  I need to strengthen my groin.  I can feel the deficit of strength big time
in the hole and even dead lifting.  I am
learning to not use such a wide stance when I’m not in my squat suit.  I have been doing Front Squats and they have
been seriously kicking my ass.  With the
front squats you seriously need to keep your form tight or else you will tip
forward.  I can feel my complete upper
back sore and can really feel it working.

Monday February 18,
2008 – Lower Body

Front Squats:

135 X 5

185 X 5

225 X 5

235 X 5

*Groin Work: (Hip Adductor Work)

80 X 20

85 X 20

90 X 20

95 X 20

*Leg Presses: Somewhat Wide Stance.

400 X 5

450 X 5

490 X 5

540 X 5

(Superseded the Groin Work & Leg Presses)

Leg Extensions

200 X 10

220 X 10

220 X 10

220 X 10

Back Extension (Lower Back)

100 X 10

100 X 10

100 X 10

100 X 10

Partial Lockouts

455 X 5

495 X 5

585 X 5

For anyone who has not Front Squatted, I highly recommend it.
 I cant handle no where near my max on
the front squat, but soon I hope to be very close (at least 70-80% Max).  Since you are keeping the upright position
hard, it is easier to actually get extremely deep in the hole.  This is what I have been lacking in the
squat.  Im going to Front Squat this
complete cycle (6 weeks).  Good mornings
and Front Squats and Dead lifts will all be a focus.  My bench is coming along slowly, but the
shoulder is still nagging.  I will train
it hard as I can, but I know my Deadlift + Squat will be the first lifts to increase.

On a Sad note, one of my Powerlifting Boys has left the gym,
his membership ran out and he is also a personal trainer with his own place set
up.  So it was more beneficial to him to
train at his own place and train his own cliental.  He will still be accepting Clients, so if you
are in the Bronx, New York
(where his place is located) contact him: Ricky at getstrong@guerillaathleticstudio.com.
 We will def see each other more since
ill be showing up to use his place on Sundays soon =]

Technorati Tags: squat, leg, extension, hip, adductor, presses, partials, front, squats

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Technorati Tags: powerlifting, benchpress, squat, bruises, injuries, war, hardcore, gym,

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Whats up everyone? I finally was able to make it into the gym with the crew again…We were missing 1 of the 4 but it was good to be lifting again with people who love this shit.

We did goodmornings + Leg presses and some accessory work but the good mornings were definately the max effort of the day.

We used the slighlty curved bar for this(buffalo?)

I worked out completely raw except a belt, no breifs or suit at all.

Warmups:
Glue-Ham Machine
12 Reps
12 Reps
10 Reps
10 Reps

Ab Blowouts:
250lbs x 10
270lbs x 10
270lbs x 10

Goodmornings
154×3
198×3
264×3
418×3 - VERY VERY HEAVY, Loss Form a bit.
462×0 - Attempted it but holy shit it completey crushed me. 

we did the workout with Kilo Plates
the last set i tried was
3 red plates per side (25kg)
1 Blue Plate per side (20kg)
So thats 210KG

Leg Presses:
400 x 8
600 x 5
800 x 0 - crushed my ass

awesome day

Technorati Tags: goodmorning.glute-ham, leg, presses

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I’m really used to box squatting, which i feel is harder then regular squatting, but i still need to work on my depth of the squat as well as my groin strength.  I also need to work on some Raw strength before i focus back on the gear work.  Im definately going to work with equipment, but i will wait just a bit longer before i throw it on.

I squatted Ass to Floor w/ a slight pause in the hole.  Someone even went to the Head Trainer at the gym, and recommended to the trainer that the trainer come watch me, the person thought i was getting stuck each rep lol.  Also since i was going so deep it was hard ’sitting back’ and i my upper back was rounding more then i wanted it to lol. Once the trainer saw it was me we had a couple laughs at the moron.

THIS WEIGHT IS IN KILOS*
Warmed up to work Weight
70kg x 10
90kg x 10
110kg x 5
110kg x 5
130kg x 3
110kg x 5

Felt Great going litterally all the way down to my calves. I am weaker in the hole and i need to bring that weakness up.

Goodmornings w/ U Bar;
Warmups
70kg x 3
120kg x 3
120kg x 3
130kg x 3

Deadlifts in Cage w/ bands. Also placed 2 mats under each foot.
70kg x 5
100kg x 5
130kg x 5
130kg x5
130kg x 5

I mixed up foot possition on this, some convential some sumo.  Also, i placed the mats under my feet so the bar is actually lower starting possition.  Hopefully this will carry over to help with POP out of the hole, since when i start deadlifting again, the bar will be much better possition.

Called it night after =]

Technorati Tags: deadlift, squat, ass, to, floor, kts, pause, sumo, conventional,

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Whats up everyone?  Last Thursday was my first Gym day back.  I went ahead and did a chest/tricep routine. This was my first day back from a week off.

I also took some ECA - Ephedrine-Caffein-Aspirin for the first time in months.  The ECA was not going well in my stomach and i felt very nauseas.  The MAX effort on the bench really is what upset my stomach tho.

Incline Bench w/ Dumbells:
40×10 Warmup
70×5
80×5
90×5
100×3
100×3

I am not feeling any pain in my shoulder while incline benching. I can also feel my chest growing and my triceps are filling out a bit.

I went ahead and did some other accessory work such as skullcrushers and facepulls, but my workout was cut short. (Which is never short, just alot shorter then i would normally be there lol)

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Yesterday was a great bench day. Not so much for shoulders because my routine got cut short, but i hit my main workouts Hard. Dumbell Inclines, Pull overs & Rear Delt Work.

Incline Dumbells
40×10 - warmup
70×5
80×5
95×4*
95×5**

*My Left arm went out of form, causing me to REALLY put effort into the
4th rep, it killed my momentum, and killed my energy, but the battle
was worth it.

**It felt so good, at rep 3 i felt tired, but something just made me push through it, I could have tried for 6, i might have got it. But since my goal was 5, i always have next week.  I had my GF ’spotting’ me, (and she knows how much i really wanted 95lbs, i have been chasing 100lbs, and this brings me closer to my goal).  I heard her mutter something like “comon dont be a pussy” and it just set me off. In a good way.

Pull Overs w/ Dumbell
75×10
80×10
85×10
85×9*

*Just died out, i didnt cut the last rep and i just didnt have it in me.

Rear Delt Work w/ Dumbells - Supersetted
25×10 / 20×10
25×10 / 20×10
25×10 / 20×10
25×10 / 20×10

* Most people like to go up in weight, but im still recovering from a shoulder injury.  So any shoulder would help, but supersetting really activates my muscle fibers and causes some nice growth.  Hopefully the more muscle mass i have in that area, the more i can stay injury free.

Incline Chest Flies on Cable Machine
50×10
50×10
50×10
50×10

The main reason my workout was cut short was because the gym owner and my man Vlad were squatting, Vlad was going for 1100lbs, and he likes the way i do the monolift and his knee wraps so i was helping him out.  He was wearing some brand new inzer predator briefs, and they were so tight on his legs that they were turning blue, He was able to get the weight off the mono, but his breifs wouldnt let him move. So im going to try to stretch them for him: Deflate a basketball and put it in the legs and pump it back up and leave overnight, and see if that will work.

Technorati Tags: incline, dumbells, PR, 95×5, vlad, rear, delts,

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Whats up world?

Last Friday I decided to go balls to the wall.  Ricky was suiting up, but for an easy single for himself, since his competition is this weekend.  I don’t know what methods alot of people use, but i know i like to go nice and easy the week before the competition. But since im not competing i felt like going for a Max Single.

When i got the the gym, the mono lift was taken, i could have worked in, but i wanted to wait for my boys the lift with. I got the gym like 6ish, and didnt start lifting till 8ish, so it definately took some explosion strength out of me.

I couldnt even tell you what my worksets were since they were all over the place.

All i know is i took out 639lbs x 1 FOR 3 SETS. 

The first time i took down 639lbs i didnt even know how much it weighed, all i knew it felt not light, but not massively heavy.  I know i cut the rep high, as i sumo squat, and i felt like i was in the hole, but i wasnt.  The video shows this very nicely.

The second time, i took the squat even deeper trying to break parrallel.  Felt like i was in the hole, the suit stopped me, but on camera it was still high.  This time the weight felt a bit heavier, and my body moved a bit in the hole.

The third time was my deepest squat, still didnt make parrallel.  Was about 3-5 inches high.  This was the deepest squat i had. I realized in the video, that when i am getting to parrelel sometimes my abs are collapsing, causing me to go into a goodmorning possition.  I think when i finally get the strong abs i need, i will be able to ’sit back’ more while squating and use the suit big time.

Thats all i did on friday was Squat. =]

Technorati Tags: squat, max, 1rep, ME, 639lbs, kts, michael, maloney

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Even tho i was still a little sick, i had to go in (too much shit talking from my other lifting bros lol). I went ahead and benched with the dumbels again.  Benching with the dumbells is keeping the pain away from my right shoulder, but allowing me to get some decent work/weight in. I can feel my triceps getting stronger, which will help tremendously in the bech.  Also, my Lats and upper back are putting on some size from the 10 rep accessory work i have been doing. 

My Diet has not been the best, but thats fine with me right now, i was sick last week and would rather gain 1-2lbs of fat then loose muscle that im fighting to keep. But trust me, nothing major in regards to fat gained.

Bench Incline with Dumbells:
Warmup with 40’s.
60×10
70×10
80×5
90×5
95×1 - Felt so damn good, but the extra 5lbs crushed me.  Did get an actual REAL Rep in

Side raises Leaning on incline bench with Feet off the Floor - Isolates Rear Delts.
15×10
15×10
15×10
15×10

Bend over Side Raises - Cheat set,went heavy so was only able to do partials(purposely)
25×10
25×10
25×10
25×10

Pull Overs w/ Dumbell
70×10
75×10
80×10
85×5 - Felt it in my shoulder, nothing serious.

Face Pulls - Above Head on Cable Machine
110×10
110×10
110×10
110×10
110×10

Tricep Pull Downs - Supersetted with Tricep Pushdowns (Low Rest)
150×10 / 150×10
140×10 / 140×10
130×10 / 130×10
120×8 / 120x 6

Was very fatigued, but was doing it more for the blood flow and hypertrophy.

Seated Cable Rows:
150×10 - Strict Form
150×10 - Strict Form
150×10 - Strict Form
200×5 - Anyway lift, used poor form - Just wanted to get it up.

Lat Pull Downs: (Low Rest)
150×10
150×10
135×10
120×10

Shrugs:
380×10- Full ROM
380×10- Full ROM
380×10- Full ROM
380×10- Full ROM

Technorati Tags: bench, dumbells, incline, side, rasies, bent, pullovers, face, pulls, triceps, pulldowns, pushdowns, cable, rows, lat, pull, downsshrugs

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