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  1. #51
    I'm a Grower;) castille's Avatar
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    Hamstring soreness is one of the worst, hate when you go to stretch them out and they cramp up
    NO EXCUSES JUST RESULTS!!

  2. #52
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by castille View Post
    Hamstring soreness is one of the worst, hate when you go to stretch them out and they cramp up
    Hammies are one muscle that ALWAYS gets sore with me :/
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  3. #53
    Broken Geezer KD5NFW's Avatar
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    Real Results Week 2 Day 4

    Weight x Reps x Sets

    Squat
    245 x 8 x 4 rep PR
    It's sad that this is a rep PR, but it shows how weak my squat has always been and how mentally weak I was performing them. By the time I always got up to this weight range I had always dropped down to 3 sets.

    Dimel deads
    225 x 10 x 4 rep PR
    Same story here. Weak mind had always dropped to 3 sets.

    Seated calf raise (rep goal 40 over 3 sets)
    90 x 20, 16, 13
    will add weight next week

    Ab wheel
    BW x 10 x 3

    Single leg press (burnout set of 40)
    90 x 50e x 1
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  4. #54
    Time To Rebound! LayzieBone085's Avatar
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    we all have our ups and downs, nothing to hang your head over. not to mention how long you have been injured.
    Team ScoobyPrep

  5. #55
    Regular Poster christinemarie's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Bubble baths with rubber duckies is more my style And I'll work those hammies out tonight with MOAR squats!
    LMAO!.. And that you did, great job!

  6. #56
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    we all have our ups and downs, nothing to hang your head over. not to mention how long you have been injured.
    Yeah no head hanging around here. Just calling it like it is, injury or not.

    Quote Originally Posted by christinemarie View Post
    LMAO!.. And that you did, great job!
    Thanks! Another week or two and I'll be used to the weights and volumes again.
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  7. #57
    Broken Geezer KD5NFW's Avatar
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    Real Results Week 3 Day 1

    Weight x Reps x Sets

    Flat BB bench (all ramp sets paused)
    bar x 10
    135 x 5
    185 x 3
    225 x 2
    255 x 5 x 5 +5lbs
    Add Bench Daddy
    315 x 7 +1 rep

    Standing BB OHP
    bar x 10
    95 x 5
    145 x 5 x 5 +5lbs

    Pullups (pronated, neutral, supinated)
    BW x 9, 8, 7 +1 rep

    Chest dips (semi wide grip)
    rep goal 50
    BW+5lbs x 22, 14, 11 = 47 +5lbs
    stay here next week

    supersetted with

    Standing curls
    rep goal 35
    EZ bar+55 x 13, 8, 7 = 28 +5 reps
    stay here next week
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  8. #58
    Time To Rebound! LayzieBone085's Avatar
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    Are you doing rest pause sets on the dips (taking like 15 seconds between each set to bang out 50?) or how are you breaking that up?
    Team ScoobyPrep

  9. #59
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    Are you doing rest pause sets on the dips (taking like 15 seconds between each set to bang out 50?) or how are you breaking that up?
    No. Supersetting with the curls. 30-45 seconds between supersets.
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  10. #60
    I'm a Grower;) castille's Avatar
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    Gotta love a good arm superset!!
    NO EXCUSES JUST RESULTS!!

  11. #61
    Regular Poster christinemarie's Avatar
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    Killin' it!!!

  12. #62
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work, KD!
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  13. #63
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by castille View Post
    Gotta love a good arm superset!!
    You know it's a good one when it feels like cardio!

    Quote Originally Posted by christinemarie View Post
    Killin' it!!!
    Well for sure I wounded it

    Quote Originally Posted by 5kgLifter View Post
    Nice work, KD!
    Thanks Babs!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  14. #64
    Broken Geezer KD5NFW's Avatar
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    Real Results Week 3 Day 2

    Weight x Reps x Sets

    Squat
    Bar x 10
    135 x 5
    185 x 3
    225 x 2
    275 x 1
    315 x 1
    335 x 5 x 4 +10lbs and rep PR

    Low rack pulls
    135 x 5
    225 x 3
    315 x 2
    425 x 4 x 3 +10lbs
    added a 2" platform so made these a little tougher than the last 2 weeks. stay here until I get 3 sets of 5

    Standing BB calf raise (bar held in front)
    245 x 10 x 3 +10lbs

    superset with

    GHR
    BW x 10 x 3
    need to see if the gym has a band I can to make these more, erm, fun
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  15. #65
    Regular Poster
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    So the Bench Daddy is basically a slingshot, is there any difference?
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  16. #66
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by TheyCallMeNick View Post
    So the Bench Daddy is basically a slingshot, is there any difference?
    Pretty much the same thing. I think it's closer to the reactive SS.
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  17. #67
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    Quote Originally Posted by KD5NFW View Post

    GHR
    BW x 10 x 3
    need to see if the gym has a band I can to make these more, erm, fun
    Fun fun fun!
    There is no Try. Do. Or Do Not.

  18. #68
    Regular Poster SCStronger's Avatar
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    Keep up the good work, KD !!

  19. #69
    Regular Poster christinemarie's Avatar
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    Quote Originally Posted by KD5NFW View Post



    Well for sure I wounded it
    LOL
    Congrats on that PR

  20. #70
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by PowerPixie View Post
    Fun fun fun!
    Hamstring killers! I like 'em

    Quote Originally Posted by SCStronger View Post
    Keep up the good work, KD !!
    Hey SCS! Fancy finding you over here! Welcome

    Quote Originally Posted by christinemarie View Post
    LOL
    Congrats on that PR
    Thanks Christine
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  21. #71
    Broken Geezer KD5NFW's Avatar
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    Real Results Week 3 Day 3

    Weight x Reps x Sets

    DB flat bench
    rep goal 30 over 3 sets
    90 x 15, 12, 9 +5lbs
    Will increase weight next week.

    DB rows
    rep goal 30e over 3 sets
    100 x 14, 12, 11 +5lbs
    Will increase weight next week.

    CGBP
    235 x 5 x 4 +5lbs
    Moar weight next week

    Seated DB OHP
    rep goal 30 over 3 sets
    45 x 11, 10, 10 +5 reps
    Increase weight next week.

    Pinwheel curls
    rep goal 30e over 3 sets
    35 x 14, 9, 7 +5lbs
    Will increase weight next week.
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  22. #72
    Time To Rebound! LayzieBone085's Avatar
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    Mirin new avatar.
    Team ScoobyPrep

  23. #73
    Broken Geezer KD5NFW's Avatar
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    Real Results Week 3 Day 4
    Friday

    Weight x Reps x Sets

    Squat
    250 x 8 x 4 +5lbs rep PR

    Dimel deads
    235 x 10 x 4 +10lbs rep PR

    Single leg press (burnout set of 40)
    135 x 40e x 1 +45lbs

    Seated calf raise (rep goal 40 over 3 sets)
    135 x 17, 14, 11 +45lbs
    will add weight next week

    Ab wheel
    BW x 14, 12, 11 +7 reps
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  24. #74
    Time To Rebound! LayzieBone085's Avatar
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    Someone straight blew it up!
    Team ScoobyPrep

  25. #75
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work, KD! Is that kneeling or standing with the abs wheel? I had one once but couldn't get on with the thing.
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

 

 

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