Rules Log of Death

[Rules]

Weight:
149

Squat:
265x5
265x5

Leg Press:
5(45)+10x4
5(45)+10x4

Calve Raises:
3(45)x10
3(45)x15

Bit of a cold this weekend, still short of breath... workout partner couldn't make it, but I rocked!! Yeah thats right I'm the fuckin man bitches!! Well actually I need to video the form next week but if its good I'm movin on up.

 

[Rules]

Weight:
151

Wide Grip Bench:
195x6
195x6

Incline Medium Grip:
145x4+(2 assisted)
145x2+(3 assisted)

Reverse Grip Bench:
135x6+(2 assisted)
135x8

Upright Row:
40x8+(2 cheat)
40x6+(4 really cheat)

OK I made my reps on flat bench, thats awsome. I've got a lot of pain in my left elbow where the tri attaches in the back and where the bi attaches in the front, along with some pain in my forearm... total bummer. I think it stems from the wider grip I have been using for bench.

 

[Rules]

Weight:
152

Deads:
275x5
275x5

Bent over Wide Grip Row:
155x4
155x4

Narrow Reverse Grip Pulldown:
130x5
130x5

Wide Grip Barbell Curl:
85x4
85x4

Again no spotter, which means again no vids So deads were strong, same with rows... I think I'll move up on Curl but stick on row and dead till i get some vids up so my form can be corrected. Also I weight 152 yeah thats right 152, I need to add some cardio. The cycle in weight from monday to thursday is clearly diet, I need to work on my diet over the weekend.

 

[Rules]

Weight:
150

Squat:
275x1
275x0

Leg Press:
5(45)+10x4
5(45)+10x4

Calve Raises:
3(45)+25x8
3(45)+25x6

Totally changed my form on squat, felt really good... however I totaly failed on my weight. I'd rather have good form and lift lower weights so I'm happy. I still need a vid to check depth but we had a bad snow storm and liftin partner didn't make it till 35 min late

 

[pullinbig]

rules if you want to, send me some clips. keep them under 10mg each and ill be glad to look at them for ya and make some suggestions if any are needed. exmgq@hotmail.com

send work sets and not warm ups on all your lifts.

 

[Rules]

I'm am back from a horrific illness. First off thanks for the offer PB, I'll take you up on that as soon as i am back up to speed.

Weight:
143

Squat:
225x5
225x2

Leg Press:
4(45)x5
4(45)x5

Seated Calve Raises:
3(45)x10
3(45)x10

Wow I lost a lot of weight, and 225 on squat folded me over like a pretzle... Oh well its good to be back.

 

[Rules]

Weight:
146

Wide Grip Bench:
185x1+(2 assisted)
185x1+(2 assisted)

Incline Medium Grip:
115x4+(1 assisted)
115x3+(2 assisted)

Scull Crushers:
25x6+(2 assisted)
25x6

Upright Row:
25x10
25x10

Damn I lost a lot. Oh well got to keep a positive attitude.

 

[Rules]

Weight:
145

Deads:
225x5
225x5

Bent over Wide Grip Row:
135x4
135x4

Narrow Reverse Grip Pulldown:
120x8
120x5

Wide Grip Barbell Curl:
75x3+(1 assisted)
75x3+(1 assisted)

Easin back into it. I am super sore and feelin like shit, great to be back

 

[Rules]

Been stuck out of town for a few days with the snow...

20 min eliptical machine
30 min eliptical machine (no leg day )

 

[Rules]

Weight:
145

Deads:
255x5
255x5

Bent over Wide Grip Row:
135x3+1 cheat
135x3+2 cheat

Narrow Reverse Grip Pulldown:
120x6+2 assist
120x4+2 assist

Wide Grip Barbell Curl:
75x3+1 assisted
75x3+1 assisted

It's great to be back (can you sence a theme to this log lately?). Just wish I didn't have to start over every week. Really felt the bent over wide grip in my lats today, awsome.

 

[Rules]

Warm up squats 135x10

abs:
20x2 Wow my abs are way weaker than I thought.

30 min. walking!! That was hella boring.

 

[Rules]

Weight:
145

Squat:
225x8
225x8

Leg Press:
4(45)+25x5+1 assisted
4(45)+25x6

Seated Calve Raises:
3(45)x10
3(45)x8

I was proud of my breathing during squat today. My form was solid for the lower weights. It was good for the first 2 or 3 @ 225 then it went to shit. Ended up doing GMs Again no video, I have to make this a super priority!!

 

[Rules]

Weight:
145

Wide Grip Bench:
185x2+(3 assisted)
185x1+(4 assisted)

Incline Medium Grip:
125x5+(1 assisted)
125x3+(3 assisted)

Skull Crushers:
25x7+(1 assisted)
25x5+(2 assisted)

Somthin and Press:
65x8
65x6

I am weaker than when I started this routine!!! NO fault of the routine, I was really sick and as you can see I am also lighter than when I started this routine. I am changing things up to suit my likes, I've replaced upright row with Clean and Press(??). Its not off the floor but from my waist, maybe thats called jerk not clean. If anyone reads this journal and know the name of the exercise let me know. Anywho I probably will drop skull crushers also as I am contemplating adding a Tri only day on Friday (very easy just reverse grip bench and some dips).

 

[Rules]

Abs: 25, 20

Walkin 30 min.

 

[Rules]

Weight:
145

Deads:
255x5
255x5

Bent over Wide Grip Row:
135x6
135x5+1cheat

Narrow Reverse Grip Pulldown:
130x8
130x3+3 assisted

Wide Grip Barbell Curl:
75x5
75x4

I started pausing between reps on DL, it was Hella coo. Feelin better, will be back up to strength soon on DL.

 

[Rules]

Abs: 25, 10

Eliptic 30 min.

I couldn't keep my heart rate under 170 so I'm thinkin its time to add a once a week cardio to my workout. Also I think my doc is full of shit, I definatly have a Hernia. I got to get this fucker fixed.

 

[Rules]

Weight:
147

Squat:
225x8
225x5

Leg Press:
4(45)+35x4 +1 assisted
4(45)+35x5

Seated Calve Raises:
3(45)x10
3(45)x8

Form sucked donkey cock on my first set. I got a vid but all we learned is my form sucks donkey cock, and you have to film from a low perpective from the back. I'll be going down to 185 next week and working my way back up with good form. On a happier note my form was much improved on my second set, but I could only do 5 reps. I'll try and post the vid so we can all laugh together.

 

[Rules]

Weight:
147

Wide Grip Bench:
185x3+(2 assisted)
185x2+(3 assisted)

Incline Medium Grip:
125x4+(2 assisted)
125x3+(3 assisted)

Skull Crushers:
25x6+(2 assisted)
25x3

Somthin and Press:
85x4
85x4

I think I will settle on 4 rep work sets for the Somthin and Press. Lots of chest involved in the Flat Bench today, I think this is from keepin my elbows in, and my back arched. I like this form much more than the old lie flat on the bench and keep you elbows out crap.

 

[Rules]

Weight:
147

Deads:
265x5
265x5

Bent over Wide Grip Row:
145x4
145x2+4 cheat

Narrow Reverse Grip Pulldown:
130x6+2 assisted
130x3+2 assisted

Wide Grip Barbell Curl:
75x5
75x5+ 1 assisted

I feel happy. I'll get vid of my DL since the form need a bit of help, but my back doesn't round so I am very comfortable lifting this weight.

 

[Rules]

Weight:
146

Squat:
185x10
185x8

Leg Press:
4(45)+25x6
4(45)+25x6

Seated Calve Raises:
3(45)x10
3(45)x10
3(45)x10

No work out partner, no vid. So fuckin pissed. Form was much improved by reduction in weight, but still not what I need it to be. I feel it more in my quads as I begin to get straightned out (wich is good), but I have a tendancy to fall forward (instead of bending forward). Must fix form.