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Default 11-12-2013, 08:12 PM

Month 2 – Week 1 (Max Effort Week)

Monday Morning: Did 1hr of Spin Bike in the morning

Monday Afternoon: Legs (Warm-up: 10 min bike ride)
4x10/12@ 240# (12) / 250# (12) / 260# (12) / 270# (12) HS Linear Hack
4x10/12@ 260# (12) / 310# (12) / 330# (12) / 350# (12) Leg Press
4x10/12@ 40# (12) / 50# (12) / 50# (12) / 60# (12) BB Lunges
4x10/12@ 185# (12) / 195# (12) / 205# (12) / 205# (12) Stiff Leg Deadlift

Hack: Felt good, felt just right heavy wise

Leg Press: I am not sure what the sled alone is weight wise....so these weights are approx until I figure it out.

BB Lunges: The 3rd and 4th sets were rough. I bet my legs are gonna be sore in a day or so, which is normal after I do lunges.

SL Deads: Also felt good and heavy.


Tuesday Morning: 30min Elliptical

Tuesday: Chest & Triceps (Warm-up: Ballistic Stretching with weight)
4x10/12@ 95# (12) / 115# (12) / 135# (12) / 135# (12) Incline BB Press
4x10/12@ 96# (12) / 146# (12) / 156# (12) / 166# (12) HS Decline Low Press
4x10/12@ 20# (12) / 25# (12) / 25# (12) / 30# (12) DB Fly
3x10/12@ 50# (12) / 65# (12) / 30# (11) Cable Fly
5(6)x10/12@ 80# (12) / 70# (12) / 75# (12) / 75# (11) / 70# (12) / 70# (11) Triceps Cable Push-downs

Incline BB Press: 1st set - To Effing EASY. 4th set - Spotter stabilized on last 5 reps
HS Decline: 1st set - To Effing EASY
DB Fly: I hates them...never know how bad form is. Got very wobbly on last set
Cable Fly: Two weeks ago I had these weights but it felt like I hit a wall..... WTF?!?!?!
Triceps Pushdowns: Again... Two weeks ago I had these weights but it felt like I hit a wall..... WTF?!?!?!


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------

Last edited by Jacentk2; 11-18-2013 at 07:23 PM.
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Default 11-13-2013, 03:42 PM

Good for you, numbers look good. How's the back? Have you tried the supermans to try and beef up the lower back strength?


"Rome wasn't built in a day, and neither was your body. Get outta your head about it and just show up!"-Tony Horton
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Default 11-13-2013, 05:32 PM

No I haven't.

Sent from my Nexus 7 using Tapatalk


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
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Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
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Default 11-14-2013, 07:58 PM

Today's training sessions:

Thursday:

Morning: 30 Min Elliptical

Evening: Back & Biceps (Warm-up: Ballistic Stretching)
4x10/12@ 140# (12) / 125# (9) / 140# (10) / 140 (7) Asst. Pullups (weight listed is the # of assistance)
3x10/12@ 305# (12) / 305# (12) / 315# (12) / 365# (7/9) Rack Deadlift (heavy wt)
4x10/12@ 100# (12) / 120# (12) / 130# (12) / 140# (12) Close Grip Cable Low Row
4x10/12@ 120# (12) / 120# (12) / 125# (12) / 125# (12) Wide Grip Lat Pulls
6x10/12@ 20# (12) / 20# (12) / 25# (12) / 25# (12) / 25# (12) / 25# (12) Alternating DB Curls

Pullups: Bane of my life. I hate them in all forms and suck at them. nuff said.

Rack Pulls: I made lots of noise and I think people were staring. I decided to go balls deep and balls out on the last set. Pulled the 7 good. Took a small break and went for the last 5 but failed on pulling the 10th

Low Row: Used a v-grip. 130# and 140# a bit tough near the end of the sets.

Lat pulls: Last 2 sets got awkward as I was losing grip. May not have pulled down far enough on a few reps.

Curls: something else I sorta loathe. Grip went to pot...may have had some form issues as near the end.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
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Default 11-15-2013, 03:23 PM

Friday's training:

Morning: 30 Min Elliptical

Afternoon: Traps & Shoulders (Warm-up: Ballistic Stretching)
4x10/12@ 100# (12) / 100# (12) / 150# (12) / 150 (12) DB Shrugs
4x10/12@ 200# (12) / 25# (12) / 30# (10) / 20 (12) Cable Lat Raises*
4x10/12@ 25# (12) / 35# (12) / 35# (12) / 45 (12) Front Plate Raises
4x10/12@ 20# (12) / 20# (2) / 25# (12) / 25 (12) Bent-over Delt Raise
3x10/12@ 40# (8) / 30# (12) / 35# (12) Arnold Press

Shrugs: sets 1, 3, 4 were 100% strapped. the 2nd set I tried w/o straps got 6 reps and strapped up for last 6.

Cable Lats Raise: Awkward with the whole cable crossing the body.

Plate Raise: I was kinda shocked that I got the 45 plate.

BO Delt Raise: I never know if my form is right and if I am doing it right....

Arnold Press: I figured since I had the Smith press down good that I would try the 40# DBs. I failed on the push to the 9th rep. so dropped it back to get some quality reps on the last 2 sets.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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Default 11-18-2013, 07:22 PM

Month 2 – Week 2 (Max Reps Week)

Monday Morning: 30 min Elliptical

Monday Afternoon: Legs (Warm-up: 10 min bike ride)
4x15/20@ 200# (20) / 210# (20) / 220# (20) / 230# (20) HS Linear Hack
4x15/20@ 300# (20) / 310# (20) / 320# (20) / 330# (20) Leg Press
4x15/20@ 30# (20) / 30# (20) / 30# (20) / 30# (20) BB Lunges
4x15/20@ 135# (20) / 145# (20) / 145# (15) / 145# (15) Stiff Leg Deadlift

Hack: Felt good, felt just right heavy wise. Reps go slower in the 3rd and 4th sets

Leg Press: I am not sure what the sled alone is weight wise (estimate 60#)....so these weights are approx until I figure it out. Full on sweat by the end of the 4th set.

BB Lunges: The 3rd and 4th sets were again rough.

SL Deads: The longer I went in the 3rd and 4th set, the more my lumbar started to blow up. I hung in there of the 15 minimum.

Overall: walking up the stairs to my apartment was already slow and rough this night. I'm gonna need a wheelchair in the morning.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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Default 11-19-2013, 07:41 PM

Tuesday Morning: 30 min Elliptical

Tuesday Afternoon: Chest & Triceps (Warm-up: Pushups)

4x15/20@ 65# (20) / 75# (20) / 85# (20) / 95# (20) Incline BB Press
4x15/20@ 96# (20) / 106# (20) / 106# (20) / 96# (20) HS Decline Low Press
4x15/20@ 15# (20) / 20# (20) / 20# (20) / 20# (20) DB Fly
3x15/20@ 20# (20) / 30# (20) / 40# (20) Cable Fly
5(6) 15/20@ 40# (20) / 50# (20) / 60# (20) / 50# (20) / 40# (20) / 40# (20) Triceps Cable Push-downs

All Sets/Reps completed. Triceps felt full for a short while at the end. Felt some pump on the Low Press. Legs are very sore from yesterday....all walking normal or upstairs are difficult.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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Default 11-20-2013, 06:20 AM

It's REST DAY!!!

Side note: I woke up this morning and found that my left tricep is tore up from yesterday's session. The right is not as bad. Wonder why that is???? Also, my legs are still sore from Monday's session.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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Default 11-21-2013, 07:57 PM

Thursday:

Morning: 30 Min Elliptical

Evening: Back & Biceps (Warm-up: skipped it...whoops...)
4x15/20@ 155# (20) / 155# (20) / 170# (20) / 170 (20) Asst. Pullups (weight listed is the # of assistance)
4x15/20@ 225# (20) / 235# (20) / 235# (20) / 235# (20) Rack Deadlift (light wt)
4x15/20@ 100# (20) / 100# (20) / 100# (20) / 100# (20) Close Grip Cable Low Row
4x15/20@ 100# (20) / 100# (20) / 100# (20) / 100# (20) Wide Grip Lat Pulls
6x15/20@ 15# (20) / 15# (20) / 15# (20) / 15# (20) / 15# (20) / 20# (20) Alternating DB Curls

Pullups: Still suck at them. No straps used.

Rack Pulls: I made lots of noise and I think people were staring again. LOVE IT. No straps. On the 2nd, 3rd & 4th sets I used a platform to elevate me so that I'd have a farther pull so the bar would be below the knee at the start of the pulls

Low Row: Used a v-grip.

Lat pulls: Last 3 sets I had to use straps....grip was jacking up.

Curls: Went for some speed on most sets. Upped the 6th set to "push myself."


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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Default 11-24-2013, 07:49 AM

Friday:

Morning: 30 Min Elliptical

Afternoon: Traps & Shoulders (Warm-up: Ballistic Stretching)
4x15/20@ 100# (20) / 100# (20) / 100# (20) / 100# (20) DB Shrugs
4x15/20@ 20# (20) / 20# (20) / 20# (20) / 20# (20) Cable Lat Raises*
4x15/20@ 25# (20) / 25# (20) / 25# (20) / 25# (20) Front Plate Raises
4x15/20@ 15# (20) / 15# (20) / 15# (20) / 15# (20) Bent-over Delt Raise
3x15/20@ 20# (20) / 25# (20) / 25# (20) Arnold Press

Shrugs: All sets I used straps.

Cable Lats Raise: The last 6 reps were rough

Plate Raise: Delts and Shoulders on fire near the end of each set.

BO Delt Raise: STILL - I never know if my form is right and if I am doing it right....

Arnold Press: I started low since I was not sure how I'd fare at 20 reps.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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Default 11-26-2013, 07:36 PM

As per Roaring Mad Mac's orders... LOL ...I am working on maxes this week. Here are the results

Month 2, Week 3
Day 1
Bench Maxes
185x1
155X3
165X3
175X1 Spotter touched bar on last two reps
185X3 Spotter touched bar on all reps

1RM / 3RM Maxing week
SQUATS......My Bread and Butter

First I warmed on the Bike to 10 minutes.

Then I did some stretching and free Squats....and began the upward climb.

135#@x3 NO BELT
225#@x3 NO BELT
275#@x3 NO BELT
295#@x3 WITH BELT
315#@x3 WITH BELT
340#@x3 WITH BELT
365#@x1 WITH BELT !!!!!! This beats my person 1RM of 360# from this past spring.
375#@x0 WITH BELT

Results of Today's Deadlift maxing....all Conventional form unless otherwise stated.

225# @ 3 (+1) I stumbled on the 2nd rep going too fast so I added a 4th good rep
275# @ 3
295# @ 3
315# @ 3
365# @ 3 Went pretty slow but got all 3
405# @ 1 (My current 1RM)
415# @ 0
415# @ 0 Tried Sumo
415# @ 0 Went back to Conventional

So....I tied my 1RM.....Hence why I am not satisfied right now.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
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Default 12-07-2013, 04:55 PM

Month 2 Ė Week 4 (Max Reps Week)

Monday: Legs (Warm-up: 10 min bike ride)
4x15/20@ 230# (20) / 230# (20) / 230# (20) / 230# (20) HS Linear Hack
4x15/20@ 330# (20) / 330# (20) / 330# (20) / 330# (20) Leg Press
4x15/20@ 20# (20) / 20# (20) / 20# (20) / 20# (20) BB Lunges
4x15/20@ 135# (20) / 145# (20) / 135# (15) / 135# (15) Stiff Leg Deadlift

Comments from routine when I wake up......zzzzzzzzzzz

Tuesday: Chest & Triceps (Warm-up: Weighted Shoulder/Rotator Cuff Rotations & Pushups)
4x15/20@ 125# (19) / 125# (14) / 125# (12) / 125# (10/SS) BB Flat Bench Press
4x15/20@ 25# (20) / 25# (20) / 25# (20) / 25# (20) Incline DB Press
4x15/20@ 96# (20) / 96# (20) / 96# (15) / 96# (17) HS Decline Low Press
4x15/20@ 20# (20) / 15# (20) / 15# (20) / 20#/10# (10/10) DB Fly
6x15/20@ 40# (20) / 40# (20) / 40# (11) / 30# (20) / 30# (20) / 30# (15) Triceps Cable Pushdowns

My poor performance today is a result of letting an issue(s) from work fill me with destructive rage (ask Jeremy Kelley) along with not resting my body enough over the 4 day weekend (ask Jacob McCormack). There's no excuse for any of it.



Thursday:
Morning: 30 Min Elliptical

Evening: Back & Biceps (Warm-up: skipped it...whoops...)
4x15/20@ 170# (20) / 170# (20) / 155# (20) / 155# (20) Asst. Pullups (weight listed is the # of assistance)
4x15/20@ 235# (20) / 245# (20) / 245# (20) / 245# (20) Rack Deadlift (light wt)
4x15/20@ 100# (20) / 105# (20) / 105# (20) / 100# (20) Close Grip Cable Low Row
4x15/20@ 100# (20) / 105# (20) / 105# (20) / 100# (20) Wide Grip Lat Pulls
6x15/20@ 20# (20) / 20# (20) / 20# (20) / 20# (20) / 20# (20) / 25# (15) Alternating DB Curls



Saturday: Traps & Shoulders (Warm-up: 15# lifts and rotations & BW ballistic stretches)

4x15/20@ 105# (10/10) / 105# (20) / 105# (20) / 105# (20) DB Shrugs
4x15/20@ 20# (20) / 20# (20) / 20# (20) / 20# (20) Cable Lat Raises*
4x15/20@ 35# (20) / 35# (20) / 35# (20) / 35# (20) Front Plate Raises
4x15/20@ 20# (20) / 20# (20*) / 20# (20) / 20# (20) Bent-over Delt Raise
3x15/20@ 25# (20) / 25# (20) / 25# (20) Arnold Press

Shrugs: The 10/10. set was 10 bare and 10 strapped. All other sets were strapped
Cable Lats Raise: the last 5 reps in each set still rough
Plate Raise: Delts and Shoulders on fire (GOOD FIRE) near the end of each set.
BO Delt Raise: STILL - I never know if my form is right and if I am doing it right.... the (*) set I did face/chest down on an Inclined bench.
Arnold Press: More FIRE....nicey nice.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
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