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  1. #1
    M&S Senior Member IvanTheTerible's Avatar
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    Default Ivan's 4 Day Split MTTF Log

    Ivan's Adaptive MTTF Workout


    Well I Figured it was time to start logging my workouts... its something I have done personally but never publicly... I figure this way I can get some opinions regarding what I am doing and hopefully some motivation to keep going !

    I have been talking to a few guys that I look up to on the lifting scene where I live and we have come up with what I think is a pretty cool routine....

    I will start off by listing what I will be doing on each day and how much I am lifting / adapting to.... I have been on this routine for around 5 weeks now and its not a huge change from what I had been doing... as in I have not strayed from essential lifts just reduced my 5 day split to a Monday Tuesday Thursday Friday routine and Having Lower body done in Monday's and Thursdays , All pressing movements on Tuesdays and All Pulling Movements on Fridays....

    So far I have seen some changes in the mirror , the scale and the Bar.... so I figure its time to keep better track of the numbers.


    Monday's no longer mundane Leg's

    Dead Lift w/ D/Overhand Grip 225lb Warmup for 2x sets of 8 Reps
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 315 -lbs
    #2 320 -lbs
    #3 325 -lbs
    #4 330 -lbs
    #5 335 -lbs

    ATG Jump Squats w/ 2x Yoga Blocks under my butt to make sure I am getting down to 12 inches 3x Sets 12 Reps
    #1 135 -lbs
    #2 140 -lbs
    #3 145 -lbs

    Incline Leg Press 4x Sets 8-15 reps
    #1 360x15
    #2 450x12
    #3 540x10
    #4 630x8

    Seated Leg Extensions ( Machine ) 3x Sets 12-20 Reps
    #1 90x20
    #2 100x15
    #3 120x12

    Laying Leg curls ( Machine ) 3x Sets 12-20 reps
    #1 90x20
    #2 100x15
    #3 120x12

    Standing Calve Raises 4x Sets 10-20 reps
    #1 300x20
    #2 350x 15
    #3 400x12
    #4 500x10

    Seated Calve Raise 2x sets Failure
    #1 115x Failure
    #2 90x Failure

    Tuesdays Pressing Matters...

    Standing BB Over Head Press 5x Sets 5x Reps
    #1 100 -lbs
    #2 110 -lbs
    #3 120 -lbs
    #4 130 -lbs
    #5 140 -lbs

    Incline Bench Press DB's 3x sets 8 reps
    #1 60 -lbs
    #2 65 -lbs
    #3 70 -lbs

    Flat Bench Press DB's 3x sets 8 reps
    #1 75 -lbs
    #2 80 -lbs
    #3 85 -lbs

    Dip Bar 3x Sets 8x reps
    #1 Body weight
    #2 25lb
    #3 45lb

    Peck Deck 3x Sets 10-15 reps
    #1 120x15
    #2 150x12
    #3 180x10

    Triceps Pull down V bar 2x Sets 15 reps
    #1 80x15
    #2 85x15

    Triceps Pull down Rope's 2x Sets 10-16
    #1 90x16
    #2 110x10

    Thursday's Shampoo instructions ( Rinse Repeat ) Cause Monday wasn't enough...

    Dead Lift w/ D/Overhand Grip 225lb Warmup for 2x sets of 8 Reps
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 315 -lbs
    #2 320 -lbs
    #3 325 -lbs
    #4 330 -lbs
    #5 335 -lbs

    Box Squats - 5x Sets 5x Reps
    #1 135 -lbs
    #2 155 -lbs
    #3 185 -lbs
    #4 205 -lbs
    #5 225 -lbs

    Incline Leg Press 4x Sets 8-15 reps
    #1 360x15
    #2 450x12
    #3 540x10
    #4 630x8

    Seated Leg Extensions ( Machine ) 3x Sets 12-20 Reps
    #1 90x20
    #2 100x15
    #3 120x12

    Laying Leg curls ( Machine ) 3x Sets 12-20 reps
    #1 90x20
    #2 100x15
    #3 120x12

    Standing Calve Raises 4x Sets 10-20 reps
    #1 300x20
    #2 350x 15
    #3 400x12
    #4 500x10

    Seated Calve Raise 2x sets Failure
    #1 115x Failure
    #2 90x Failure


    Fridays Pulling Yourself to become FUBAR

    Pull up's 4x Sets 10x Reps
    #1 Body weight
    #2 25lbs
    #3 35lbs
    #4 45lbs

    Single Arm DB rows 3x Sets of 8
    #1 90 -lbs
    #2 105 -lbs
    #3 115 -lbs

    T-Bar Pull Down's 3x Sets 10
    #1 100 -lbs
    #2 120 -lbs
    #3 140 -lbs

    Ez-Curl BB Curls Standing 3x sets Failure
    #1 60 -lbs
    #2 70 -lbs
    #3 80 -lbs

    Twisting Cable Curls Single Hand - 3x Sets 10
    #1 30 -lbs
    #2 35 -lbs
    #3 45 -lbs ( rest pause to hit 10 on this one... arms are cooked like dinner...)



    Ok so that's what I did this week.... the numbers increase weekly... so what Ive been doing is trying to add 5lb's to the Barbell Exercises and Tying to add either 2 reps or 5lbs to the dumbbell exercises... on legs I add 10lbs or 2x Reps which ever I can get...

    So far in the course of 5 weeks I've went from 228 to 235 steadily gaining approx 1lb per week pace...Currently only eating around 3200 Calories per day , but eating pretty clean for the most part... although I have let myself enjoy some Chinese take out food and a glass of wine at dinner.... otherwise its been pretty strict...

    Waiting on my bottle of Regime to come in the mail so I can start logging it , while following this is routine....

    Hope this looks good to y'all out there.... if you have any ideas that are small changes to this routine I would be open minded... but anything drastic will be ignored ( cause its working well for me so far )
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  2. #2
    M&S Power User xHKOx's Avatar
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    Good luck. Going to be following.

  3. #3
    M&S Senior Member IvanTheTerible's Avatar
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    Quote Originally Posted by xHKOx View Post
    Good luck. Going to be following.
    thanks... yeah feel free to sub....

    You have a log running atm ? I'm always interested too see others making progress... feel free to link it in here !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  4. #4
    M&S Power User xHKOx's Avatar
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  5. #5
    M&S Senior Member IvanTheTerible's Avatar
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    thanks for the link bro...


    also a quick note that I may be removing Calve raises for 2-3 Workouts until I figure out what I did to my left leg...

    Long Story short a buddy of mine asked how my weight progression has been going and I told him my numbers... he doubted a few of the leg numbers so we went to the gym for a show & tell ... 600lb Calve raises & a set later I tweaked something in my left leg...


    Had to go 2 the docs for it... got muscle relaxants and Advil's and some HOT / COLD Packs...

    Anyone got any experience with an injury as result of some heavy calve work ? PLZ let me know what your recovery time was!
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  6. #6
    M&S Senior Member IvanTheTerible's Avatar
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    Dead Lift w/ D/Overhand Grip 245lb Warmup for 2x sets of 8 Reps
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 335 -lbs
    #2 340 -lbs
    #3 340 -lbs
    #4 340 -lbs
    #5 340 -lbs

    Box Squats - 10-12 reps
    #1 185 -lbs
    #2 205 -lbs
    #3 215 -lbs

    Incline Leg Press 4x Sets 8-15 reps
    #1 360x15
    #2 450x12
    #3 540x10
    #4 630x8

    Seated Leg Extensions ( Machine ) 3x Sets 12-20 Reps
    #1 90x20
    #2 100x15
    #3 120x12

    Laying Leg curls ( Machine ) 3x Sets 12-20 reps
    #1 90x20
    #2 100x15
    #3 120x12


    Skipped out the Calve raises.... Left Calve is still hurting / tender.... but its feeling 50% better then last Monday when I injured it...and without any isolation its feeling fairly good...I'm still walking funny because of it...but hopefully it will pass in a few weeks....
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  7. #7
    M&S Senior Member IvanTheTerible's Avatar
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    Standing BB Over Head Press 5x Sets 5x Reps
    #1 115 -lbs
    #2 125 -lbs
    #3 135 -lbs
    #4 145 -lbs
    #5 150 -lbs


    Dumbbell Press Flat 3x sets 8 reps
    #1 75 -lbs
    #2 80 -lbs
    #3 85 -lbs

    Decline DB press 3x sets 10
    #1 50 -lbs
    #2 60 -lbs
    #3 65 -lbs

    Dip Bar 3x Sets 8x reps
    #1 Body weight x12
    #2 Body weight x10
    #3 Body weight x8

    Peck Deck 3x Sets 10-15 reps
    #1 120x15
    #2 150x12
    #3 180x10

    Triceps Pull down Rope's 2x Sets 10-15
    #1 90x15
    #2 100x15


    Triceps Pull down V bar 4x Sets 10reps
    #1 130x10
    #2 150x10
    #3 160x10
    #4 180x10 ( PB )


    All the lifts felt really good... and I think I will max out the Machine @ 200 Lbs before Christmas on triceps pull down... They felt EZ !

    It was a great workout.... tomorrow off and back in on Thursday but since Remembrance Day is a holiday here the gym is closed + I have to attend a RBD Ceremony in my Full Riggers.... I will be doing a Pull day Thursday and taking Friday off so essentially I am going 2 miss a Leg day ( but since my left calve is injured its no sweat )

    I just realized today that the sled on the leg press is weighted... ROFL .... so what I thought was 630 is 750.... Yippee !
    Last edited by IvanTheTerible; 11-08-2011 at 08:50 AM. Reason: Light Bulb Activated !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  8. #8
    Beast from Unimatrix 01 Cuckoo's Avatar
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    Strong work ITT, 150 for OHP is great!

    Quote Originally Posted by IvanTheTerible View Post
    I just realized today that the sled on the leg press is weighted... ROFL .... so what I thought was 630 is 750.... Yippee !
    Revelations like that are a real morale booster, eh?
    ---Aesthetics Free Zone---

    Beast for hire! Reasonable rates!

    [45, 6', 212#]

  9. #9
    M&S Senior Member IvanTheTerible's Avatar
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    Quote Originally Posted by Cuckoo View Post
    Strong work ITT, 150 for OHP is great!



    Revelations like that are a real morale booster, eh?
    Yeah they really are...


    thanks cuckoo !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  10. #10
    Team Bear
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    Quote Originally Posted by IvanTheTerible View Post
    ...
    Long Story short a buddy of mine asked how my weight progression has been going and I told him my numbers... he doubted a few of the leg numbers so we went to the gym for a show & tell ... 600lb Calve raises & a set later I tweaked something in my left leg...


    Had to go 2 the docs for it... got muscle relaxants and Advil's and some HOT / COLD Packs...

    Anyone got any experience with an injury as result of some heavy calve work ? PLZ let me know what your recovery time was!
    OUCH! Show and tell rarely ends well, Big Guy. Sorry to hear about this. Go get it checked ASAP.

    And stop caring what people say about your numbers. Let your muscle speak for itself.

    Yes, that was an order!
    "Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do CrossFit?"

  11. #11
    High on Life linedriver465's Avatar
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    Strong work Ivan! Keep it up
    Check out my article page!
    http://www.muscleandstrength.com/authors/nick-ludlow

    "Like" my Facebook author page for future article updates
    https://www.facebook.com/nickludlow91

    Follow my lifting log!
    http://www.muscleandstrength.com/forum/threads/76483-LD-s-Journey-to-Beastdom

  12. #12
    M&S Senior Member IvanTheTerible's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Strong work Ivan! Keep it up
    thanks LD !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  13. #13
    M&S Senior Member IvanTheTerible's Avatar
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    Quote Originally Posted by MC View Post
    OUCH! Show and tell rarely ends well, Big Guy. Sorry to hear about this. Go get it checked ASAP.

    And stop caring what people say about your numbers. Let your muscle speak for itself.

    Yes, that was an order!
    insubordination is my middle name ! ! ! ! but srs I went to the doc's ..... fail city man.... they gave me 5 days worth of muscle relaxers along with some Advil's.. and a few ice / hot packs and told me to "take it easy" ...... god damn jokes up in there !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  14. #14
    Team Bear
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    I am always amazed when doctors don't want to take precautionary measures like ordering a simple X-Ray. UGH. I hope it all sorts itself out, Ivan.
    "Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do CrossFit?"

  15. #15
    M&S Senior Member IvanTheTerible's Avatar
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    Quote Originally Posted by MC View Post
    I am always amazed when doctors don't want to take precautionary measures like ordering a simple X-Ray. UGH. I hope it all sorts itself out, Ivan.
    well I am going to go in either on the weekend to civilian doctors office and demand an x-ray be done because my calve muscle is'nt whats sore... its feels like the bone that runs from your knee to your ankle... prob three inches down from knee cap , hurts like a sun of a gun with every single step I take.... all the tissue to the left of that bone is also tender and sore...so I am not sure myself what it is...

    darn injuries !!!! its BS cause my calves are just starting to actually show some development after lots of hard work and I go and hurt them so now progress halts....recedes... BAH !!! Cruel world !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  16. #16
    M&S Senior Member IvanTheTerible's Avatar
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    Alright so I heard about this Con-Cret Dead Lift Challenge and I figured I would give a crack at it before I did my Pull day.... You can find the challenge on facebook via searching "con-cret challenge"... Video is below this workouts Log - Hope you enjoy !

    Anyways it was a good warmup #61 Reps @ 135lb's Dead Lift to start off... it winded me but didnt really slow me down for the rest of my lifts.

    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 320 -lbs
    #2 325 -lbs
    #3 330 -lbs
    #4 335 -lbs - not going heavier , compromise of form if I do... so stuck here for a few weeks I think....
    #5 335 -lbs - Had to set her down @ 4 reps here...

    Single Arm DB rows 3x Sets of 8
    #1 105 -lbs
    #2 110 -lbs
    #3 115 -lbs

    T-Bar Pull Down's 3x Sets 10 ( no increase from last week , kills my back up real good @ this weight , will increase in 2 more workouts )

    #1 100 -lbs
    #2 120 -lbs
    #3 140 -lbs

    Ez-Curl BB Curls Standing 3x sets Failure ( no increase on weight until next week )
    #1 60 -lbs - 18 reps
    #2 70 -lbs - 16 reps
    #3 80 -lbs - 15 reps - rest pause 10 seconds 3 reps 10 seconds 2 reps 10 seconds 1 rep -

    Left the gym feeling hungry for my protein shake !

    Watch me get warmed up below !




    Link for challenge = http://www.facebook.com/pages/Con-Cr...ne/78520519078
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  17. #17
    M&S Senior Member IvanTheTerible's Avatar
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    No Workout today Folks , being as it is Remembrance Day I just wanted to say I hope everyone takes a minute to remember those soldiers who have fallen in battle for our freedom and way of like as we know it today ! And I wanted to share a few quotes that weigh heavily on my heart.

    "Freedom is never free."

    "This nation will remain the land of the free only so long as it is the home of the brave." -Elmer Davis

    "Lest we forget"
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  18. #18
    M&S Senior Member IvanTheTerible's Avatar
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    Dead Lift w/ D/Overhand Grip 245lb Warmup for 2x sets of 8 Reps +10lbs
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 325 -lbs
    #2 335-lbs
    #3 340 -lbs
    #4 345 -lbs
    #5 350 -lbs

    5x Sets Back BB Squats 8-10 reps

    #1 185 -lbs 10
    #2 195 -lbs 10
    #3 200 -lbs 10
    #4 205 -lbs 8
    #5 205 -6 rest pause 4 rest pause 2

    Incline Leg Press 4x Sets 8-15 reps
    #1 480x15
    #2 570x12
    #3 670x10
    #4 750x8

    Seated Leg Extensions ( Machine ) 4x Sets 12-20 Reps
    #1 120x12
    #2 110x14
    #3 100x15
    #4 80x20

    Laying Leg curls ( Machine ) 3x Sets 10-15 reps
    #1 90x15
    #2 100x12
    #3 120x10

    Standing Calve Raises 4x Sets 10-20 reps ( Canceled until injury heals )
    #1 300x20
    #2 350x 15
    #3 400x12
    #4 500x10

    Seated Calve Raise 2x sets Failure ( Canceled until injury heals )
    #1 115x Failure
    #2 90x Failure



    Legs felt Great after this workout.... if by great I mean destroyed !

    Left calve muscle is still F*%#ked up..... its been over a week but it is slowly getting better !

    See ya later for press day !
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  19. #19
    M&S Senior Member IvanTheTerible's Avatar
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    Workout time : 40 minutes

    Standing BB Over Head Press 5x Sets 5x Reps
    #1 135 -lbs
    #2 140 -lbs
    #3 145 -lbs
    #4 150 -lbs
    #5 150 -lbs

    Incline Bench Press DB's 3x sets 8 reps
    #1 60 -lbs
    #2 65 -lbs
    #3 70 -lbs

    Flat Bench Press DB's 3x sets 8-12 reps
    #1 80 -lbs 12
    #2 80 -lbs 10
    #3 85 -lbs 8
    #4 85 -lbs 6 squeezed in another set

    Dip Bar 3x Sets 8x reps
    #1 Body weight
    #2 Body weight
    #3 Body weight

    Peck Deck 3x Sets 10-15 reps
    #1 120x15
    #2 150x12
    #3 180x10

    Triceps Pull down V bar 5x Sets 6-15 reps
    #1 100x15
    #2 150x15
    #3 170x12
    #4 200x 6 ( had to try & max the machine out....success ! )
    #5 180x10


    Good press day.......

    Left Calve is healing well... its at 30% which is better then what it was as of last week's zero !!!!
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  20. #20
    M&S Senior Member IvanTheTerible's Avatar
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    Thursday's Shampoo instructions ( Rinse Repeat ) Cause Monday wasn't enough...

    Dead Lift w/ D/Overhand Grip 235lb Warmup for 2x sets of 8 Reps
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 325 -lbs
    #2 330 -lbs
    #3 335 -lbs
    #4 340 -lbs
    #5 345 -lbs

    Box Squats - 5x Sets 5x Reps
    #1 145 -lbs
    #2 155 -lbs
    #3 185 -lbs
    #4 205 -lbs
    #5 225 -lbs

    THESE FELT GREAT TODAY ! Soon to Remove the Box !

    Incline Leg Press 4x Sets 8-15 reps
    #1 480x15
    #2 570x12
    #3 660x10
    #4 750x8

    Seated Leg Extensions ( Machine ) 4x Sets 12-20 Reps
    #1 90x20
    #2 100x15
    #3 110x12
    #4 120x12

    Laying Leg curls ( Machine ) 3x Sets 12-20 reps
    #1 70x20
    #2 80x15
    #3 90x12

    Standing Calve Raises 1x Set testing the waters since my injury... seems ok but I stopped after 1 Set because I don't want 2 re injure it!

    #1 300x20


    Left Calve muscle is almost healed I think... but the connective tissue is what I am thinking has taken to brunt of the damage... and it is taking its sweet time healing...

    BUT we are at 35-40% for left calve.... I wont be doing any heavy isolation's for calves BUT I don't think that's going to affect my overall progress very much!
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  21. #21
    M&S Senior Member IvanTheTerible's Avatar
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    Pull up's 4x Sets 10x Reps
    #1 Body weight
    #2 25lbs
    #3 35lbs
    #4 45lbs

    Single Arm DB rows 3x Sets of 8
    #1 105 -lbs
    #2 110 -lbs
    #3 115 -lbs

    T-Bar Pull Down's 3x Sets 10
    #1 150 -lbs
    #2 155 -lbs
    #3 160 -lbs

    Ez-Curl BB Curls Standing 3x sets Failure
    #1 70 -lbs 18
    #2 75 -lbs 16
    #3 80 -lbs 14

    Preacher Curls 3x sets failure
    #1 50 -lbs 14
    #2 40 -lbs 13
    #3 30 -lbs 10

    Single Arm Preacher DB Curls
    #1 20 -lbs 8 reps

    not a bad day....the gym was more busy then normal...which sucked but I did manage to get in on all equipment before others scooped it up....

    Curls were feeling strong to start but the pyramid sets really put a hurt of them....

    Going to see if I can keep the increase in poundage next week...
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  22. #22
    M&S Senior Member IvanTheTerible's Avatar
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    Dead Lift w/ D/Overhand Grip 245lb Warmup for 2x sets of 8 Reps
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 335 -lbs
    #2 340 -lbs
    #3 345 -lbs
    #4 350 -lbs
    #5 355 -lbs Woot Broke my 350 for working sets.... last test date @ max Dead Lift was 4x Rest Pause @ 405lbs around 2 months ago.... going to see what I can Pull @ the Beginning of December !

    Box Squats - 10 reps @ 185 5x reps for other 5 Sets... All Felt Very Good !
    #1 185 -lbs
    #2 205 -lbs
    #3 215 -lbs
    #4 220 -lbs
    #5 225 -lbs
    #6 230 -lbs

    Incline Leg Press 4x Sets 8-15 reps
    #1 440x15
    #2 530x12
    #3 620x10
    #4 710x8

    Seated Leg Extensions ( Machine ) 3x Sets 12-20 Reps
    #1 90x20
    #2 100x15
    #3 120x12

    Laying Leg curls ( Machine ) 3x Sets 12-20 reps
    #1 90x20
    #2 100x15
    #3 120x12


    Did 1 Set Calve Raises @ 250 Lbs 20 reps.... felt OK but again something still up with that left calve / connective tissue or something.... maybe 40% recovered so far... no fast movements.
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  23. #23
    M&S Senior Member IvanTheTerible's Avatar
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    Thursdays Leg day

    Dead Lifts w/ D/Overhand Grip 245lb Warmup for 2x sets of 8 Reps - Filmed first set -
    Working Set : Split Grip : 5x Reps 5x Sets
    60-90 seconds Rest between Sets or 1-2 laps around the gym walking
    #1 315 -lbs
    #2 335 -lbs
    #3 345 -lbs
    #4 350 -lbs
    #5 365 -lbs Didn't feel strong enough to hit 5th , waited 20 seconds and nailed out another 3 reps afterwords.

    Box Squats 5x5 with a warmup set of 8x reps @ 185lbs

    #1 190 -lbs
    #2 200 -lbs
    #3 210 -lbs
    #4 220 -lbs
    #5 230 -lbs

    Incline Leg Press 5x Sets 6-15 reps

    #1 480x15
    #2 570x12
    #3 680x10
    #4 840x8
    #5 930x6

    Dumbbell Lunges 2x sets of 20

    #1 50's
    #2 60's

    Seated Leg Extensions ( Machine ) 3x Sets 12-20 Reps

    #1 90x20
    #2 100x15
    #3 120x12

    Laying Leg curls ( Machine ) 3x Sets 12-20 reps

    #1 90x20
    #2 100x15
    #3 120x12


    Ive got a Video of the Dead Lifts , gym got busy so I didn't get a chance to film the rest of my leg day.... maybe if I can get a buddy to help me out instead of trying 2 jimmy rig camera's around the gym it can happen hah...

    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  24. #24
    M&S Senior Member IvanTheTerible's Avatar
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    Default

    Fridays Pulling Yourself to become FUBAR

    Chin Ups to warm up !
    #1 x14
    #2 x12
    #3 x10
    #4 x8

    Single Arm DB rows 3x Sets of 8-12
    #1 105 -lbs x12
    #2 105 -lbs x10
    #3 105 -lbs x8

    T-Bar Pull Down's 3x Sets 10-12
    #1 150 -lbs x12
    #2 150 -lbs x12
    #3 150 -lbs x10

    Bend BB Row
    #1 135lbs x12
    #2 115lbs x10

    Ez-Curl BB Curls Standing 3x sets Failure
    #1 60 -lbs x16
    #2 60 -lbs x14
    #3 60 -lbs x13

    Preacher BB Curls -
    #1 50lbs x11
    #2 50lbs x9
    #3 50lbs x6

    Strait Bar Cable Curls-
    #1 80lbs x12
    #2 80lbs x10
    #3 80lbs x8

    Twisting Cable Curls Single Hand - 3x Sets 10
    #1 40 -lbs
    #2 40 -lbs
    #3 40 -lbs
    + + =

    " Lifting HEAVY is relative to your body's ability to MAINTAIN FORM while your preforming the GOD DAMN MOVEMENT " Yo Elliot "

  25. #25
    The Mighty One MightyMatt84's Avatar
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    Default

    Nice work ivan i always love seeing other member lift cool to see how we all have are little lifting rituals your really a strong guy

    Impressed with the 14 chins
    Beast-Mode activated

 

 

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