IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness Find Us on Facebook! Follow Us on Twitter! Follow Us on Twitter! Ad Space Available
Register FAQ Members List Social Groups Calendar Search Today's Posts Mark Forums Read
Go Back   IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness > Training and Exercise > Training and Diet Blogs
Reload this Page RPS February 8, 2014 Barno-Newman Classic
Training and Diet Blogs Post your journal to help you keep track of your progress and goals. Receive support, suggestions, and guidance from other members.

Reply
 
Thread Tools Display Modes
RPS February 8, 2014 Barno-Newman Classic
(#1)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default RPS February 8, 2014 Barno-Newman Classic - 11-22-2013, 09:43 PM

PT test (army physical training test) are over (for now). I still need to run some over here with other NCO's at the Academy but nothing hardcore. The hardest part is over and now the heavy lifting begin. I start lifting last week and everything is falling in place. The next meet that is going to work out perfect for me is the RPS meet on Feb 08, 2014. I will go back to claim those records in the 181 wt, male, Raw modern, PRO, Master. I did not compete RPS this whole year and is going to be good to be back. Plus I want a chance to see some XPC action in 2015. Anyways, I will start tomorrow with some 10 x 10 (bench) to impact my body really good for two weeks and probably change after that to the Monster garage template like I did last time. Easy time is over...Time to play!!! MAKE WAY...BIG SARGE IN D'HOUSE!!!
Reply With Quote
(#2)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 11-23-2013, 04:14 PM

Well...I'm baaaaaackkkkkkk!

Bench Press

warm up

1 x bar x 10

1 x 135 x 10

Routine

5 x 225 x 10

1 x 225 x 10 (plus 50lb chain)

2 x 225 x 7 (plus 50lb chain)

2 x 225 x 6 (plus 50lb chain)

130lb db row

3 x 10

130lb db shrug

1 x 25

1 x 20

1 x 15

15lb db lat raise

2 x 25

1 x 20

100lb db pull over

3 x 8

* felt a little bid heavier than expected but not too bad for not been lifting that heavy/serious in the last 3.5 month. Should be up and running smooth w/o any issues within the next two weeks.
Reply With Quote
(#3)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 11-24-2013, 03:07 PM

SUMO DEADLIFT (NO BELT/NO WRIST STRAPS/NO WRIST WRAPS)

1 X 135 X 5

1 X 225 X 3

1 X 315 X 3

3 X 405 X 3

4 X 315 X 5

Hyper Extension

3 x 15

Hip Thrust

3 x 225 x 10

Leg Curl

3 x 60 x 15

Incline sit up (25lb plate)

3 x 20
Reply With Quote
(#4)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 11-26-2013, 07:04 PM

I took the day off yesterday. I will go to the pool today and to the sauna in conjunction with some stretch movement. Tomorrow is db bench press with some more upper body exercise variations.
Reply With Quote
(#5)
Old
RickB's Avatar
RickB is Offline
Admin/IPYU I.T.
RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of
 
Posts: 12,672
Thanks: 14
Thanked 36 Times in 36 Posts
Join Date: Dec 2006
Location: Jacksonville, TX
Send a message via Yahoo to RickB
Default 11-27-2013, 04:28 PM

Good start to the log although I'm late checking it out. Do you have leg days?


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








Reply With Quote
(#6)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 11-27-2013, 06:54 PM

Last entry was lower body. Took two days off and today (Wednesday) hit upper body. Thursday is holiday and both gym are going to be close. Friday is SQUAT DAY!!! Ck it out!!!

Quote:
Originally Posted by RickB View Post
Good start to the log although I'm late checking it out. Do you have leg days?
Reply With Quote
(#7)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 11-27-2013, 06:55 PM

27 NOV 2013

Flat Bench DB Press

3 x 105lb x 10

OHP

3 X 135 X 10

Bend Over db Lat raise

3 x 25lb x 25

Over Head DB tri's ext

3 x 100lb x 15

Tri's Push Down

3 x 55lb x 20

Hit the sauna to stretch for 15 minutes. Tomorrow the gym don't open. I guess they want to celebrate...I'm moving the squat session to Friday. Stay tune for greatness!!!
Reply With Quote
(#8)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 11-29-2013, 02:50 PM

Friday, 29 November 2013

Squat Madness day!!!

Front Squat

1 x Bar x 10

1 x 135 x 5

1 x 225 x 5

1 x 315 x 5

Back squat

3 x 405 x 3

2 x 365 x 5

2 x 315 x 3 with 5 seconds pause

Goodmorning

2 x 225 x 10

Leg Curl

3 x 70 x 10

Hyper Extension

3 x 45 x 15

Incline Rocky sit up

3 x 20

BY THE WAY...NO SLEEVES, WRAPS OR BELT!!!

* Good strong day! Now out to Santa Fe for a super tasty Rybeye and Bake Potato. BON APPETIT!!!
Reply With Quote
(#9)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-01-2013, 02:45 PM

December 1st, 2013; 10 weeks out (9 + 1).

Bench day!!!

1 x Bar x 10
2 x 135 x 5
1 x 225 x 3

4 x 275 x 10
1 x 265 x 10
5 x 260 x 10

Arnold Press

3 x 50 x 12

30lb db Fly's

3 x 10

35lb Cable Cross-overs

3 x 10

45lb Plate front raise

3 x 15

* Sauna, stretch and eat. I am going to hit volume for two more weeks. After that is...Monster Garage template time!!! I was planning to start next week but I need a good spotter for the heavy sets. Keep pushing, stay strong, stay healthy...Hooaaaaa!!!!
Reply With Quote
(#10)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-02-2013, 08:48 PM

2 December 2013

Squat

1 x 135 x 5
1 x 225 x 5
1 x 315 x 3
1 x 405 x 5
1 x 365 x 5
3 x 315 x 5

1in deficit Conventional DL

2 X 225 X 10

Hip thrust

3 x 225 x 10

hyp ext

3 x 15

call it good! This morning PT (Physical Training) was brutal and I'm dragging my azzz now! I am going to be off for the next two days to recover and coming back on Thursday!!!
Reply With Quote
(#11)
Old
RickB's Avatar
RickB is Offline
Admin/IPYU I.T.
RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of
 
Posts: 12,672
Thanks: 14
Thanked 36 Times in 36 Posts
Join Date: Dec 2006
Location: Jacksonville, TX
Send a message via Yahoo to RickB
Default 12-05-2013, 12:13 PM

Nice work sir!!!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








Reply With Quote
(#12)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-05-2013, 10:23 PM

05 DEC 2013

Bench

1 x bar x 10
1 x 135 x 5
1 x 225 x 5

5 x 275 x 10 (plus one more set at this weight compare to last week)
1 x 265 x 10
1 x 265 x 9+ (+ 5lbs compare to last week; did 10 with help so I'm not counting that one)
3 x 260 x 10

Arnold Press

3 x 55 x 10 (plus 5lbs compare to last week)

Pull over

2 x 100 x 10 (4 more reps compare to last week)
1 x 100 x 8

DB Row

3 x 130 x 10

DB Shrug

1 X 130 X 25
1 X 130 X 20
1 X 130 X 15
Reply With Quote
(#13)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-07-2013, 04:44 PM

06 DECEMBER 2013 -(yesterday post)

* Came back late yesterday...and today I was helping (spotter) in a USAPL meet in Phenix, Alabama. Good stuff over there.

Front Squat

1 x 135 x 5
1 x 225 x 5
4 x 315 x 5

squat
2 x 405 x 5
1 x 365 x 5
2 x 315 x 5

Goodmornings

3 x 225 x 10

Hip thrust

3 x 225 x 10

sit ups 45lb plate

3 x 15

* Good stuff. Plan to start using old thin knee wraps next week (9wks out). Medium knee wraps between last week of December and first week of January. That will be aprox 5 weeks out.
Reply With Quote
(#14)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-09-2013, 08:14 PM

09 DECEMBER 2013

DB Press

3 x 105lb x 10

OHP (+5 reps compare to 27 Nov 2013)

2 X 135 X 12

1 X 135 X 11

DB Row

3 x 130lb x 10

DB Shrug

3 x 130 x 20

Over Head Tri's Ext (Lower reps from 45 to 30 but raise lbs from 100 to 110 compare to 27 Nov 2013)

3 x 110 x 10

Sit in the sauna twice for 15 minutes to stretch some and relax. Feeling good. Tomorrow is lower body. I am going to do some assistance exercise. Nothing to heavy or hardcore due to company run on Wednesday. HATE CARDIO!!!
Reply With Quote
(#15)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-10-2013, 07:09 PM

10 DEC 2013

Leg Press

2 x 270 x 5

1 x 360 x 5

1 x 450 x 5

1 x 540 x 5

Legs Curl

3 x 60 x 20

Hip Thruster

2 x 225 x 12

Incline Sit ups with 45lbs plate

2 x 20

1 x 15

Sauna

* Short day but I need to run tomorrow. Is going to be cold and too early. Too many combination factors for a perfect hate run!!!! Early (5am formation) + cold + run = hate run!!!
Reply With Quote
(#16)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-11-2013, 09:26 PM

1 DEC 2013 (Easy day; just to keep blood flowing; getting ready for next week)

Upper body assistance/accessory day

Close hand bench Press

1 x 135 x 10

2 x 185 x 10

EZ curl (Yes, I curl today)

3 x 95 x 10

Skull crusher

3 x 95 x 12

Tri's Push Down

3 x 60lb x 15

Over Head DB tri's ext

3 x 105lb x 12

* Time is approaching...light weight tomorrow for lower-body.
Reply With Quote
(#17)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-12-2013, 09:46 PM

12 DEC 2013

Super wide stance sumo dl

3 x 315 x 5

Lunges

135 x 10 - both legs

GHR

3 x 15

Incline sit ups 45lbs plate

3 x 20
Reply With Quote
(#18)
Old
RickB's Avatar
RickB is Offline
Admin/IPYU I.T.
RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of RickB has much to be proud of
 
Posts: 12,672
Thanks: 14
Thanked 36 Times in 36 Posts
Join Date: Dec 2006
Location: Jacksonville, TX
Send a message via Yahoo to RickB
Default 12-13-2013, 10:00 AM

Tearing it up bro! Good job!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








Reply With Quote
(#19)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-15-2013, 05:08 PM

Thanks RickB! videos coming up later tonight!!!

Quote:
Originally Posted by RickB View Post
Tearing it up bro! Good job!
Reply With Quote
(#20)
Old
1morerep's Avatar
1morerep is Offline
Member
1morerep is on a distinguished road
 
Posts: 55
Thanks: 0
Thanked 2 Times in 2 Posts
Join Date: Jun 2013
Default 12-15-2013, 09:25 PM

15 Dec, 2013

8 weeks out!

Bench (with 1 board)

1 X BAR X 8

1 X 135 X 3

1 X 190 X 10

1 X 230 X 6

1 X 265 X 5

1 X 305 X 3

Bench (w/o board)

4 x 320 x 4

Arnold Press

3 x 45 x 14/16/18

DB Row

3 x 125 x 10

Lat raise

3 x 20 x 10

Shrug

3 x 125 x 14/17/18

* working with the video..may be in the morning...ck it out!!!

Last edited by 1morerep; 12-16-2013 at 08:15 AM.
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump



Powered by vBulletin®
Copyright ©2000 - 2019, vBulletin Solutions, Inc.
vBulletin Skin developed by: vBStyles.com