Members Login
Username 
 
Password 
    Remember Me  
Post Info TOPIC: Battle for the Belt - 2012 - Get your freak on!!


The Truth!

Status: Offline
Posts: 2604
Date:
RE: Battle for the Belt - 2012 - Get your freak on!!


No -am I supposed to? I go to failure weeks 2 and 3 but just to prescribed reps week 1. But I can change that up certainly. I'm CLOSE to failure that is for sure

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Chest / Tri – 9/13/11
Bench – 2 warm, 190/5, 5, 5, 5, 5, 5
Slight In DB – 2 warm, 80/10, 85/10
Flat DB – warm, 65/15, 70/15
In Fly – 55/12, 12
Close Bench – warm, 155/10, 10, 10
Rev Press down – warm, 60/12, 12, 12
1 Arm Rope – 60/12, 12
15 min Cardio
Awesome workout – really good.  Bench good – heavy but good and solid.  Slight In DB – solid.  Flat DB good.  In fly – felt great.  Close bench – dead by the time I got here and did a lighter weight than I had hoped to do – but was maxing out – so that is good.  Rev Press down and 1 arm – solid.  About 15 minutes of cardio

__________________
Life is a set of challenges to be overcome!
Joe


Beyond Nutrition - Co Owner

Status: Offline
Posts: 2840
Date:

Yoster wrote:

No -am I supposed to? I go to failure weeks 2 and 3 but just to prescribed reps week 1. But I can change that up certainly. I'm CLOSE to failure that is for sure


 Its up to you, but I like to rep it out on the last prescribed set.  Its cool, your biceps wont get smaller.



__________________
Joe Franco

IFPA PRO
OCB Promoter
Contest Prep Trainer


The Truth!

Status: Offline
Posts: 2604
Date:

Ha they couldn't get any smaller - ha. So always rep out on the first exercise for the JN - done

__________________
Life is a set of challenges to be overcome!
Joe


Beyond Nutrition - Co Owner

Status: Offline
Posts: 2840
Date:

yes, but the last set.



__________________
Joe Franco

IFPA PRO
OCB Promoter
Contest Prep Trainer


The Truth!

Status: Offline
Posts: 2604
Date:

Done

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Back / Ham – 9/14/11
Deads – 2 warm, 295, 5, 5, 5, 5, 10
Pullups – 4 x fail
DB Bent Over Row – 2 warm, 80/8, 8, 8
ss Pullover 80/8, 8, 8
Seated Row – 170/12, 12, 12
Leg Curl – warm, 100/10, 115/10, 10
1 Leg Curl – 80/12, 12
Great workout – upped the tempo a bit.  Deads – great.  Cranked out 10 at the end.  Pullups good – always dig them.  Bent over and Pullover both good.  Seated row good as well.  Leg Curls good.  Nothing too exciting – just a good solid workout.
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Shoulder  / Bi
Military – 2 warm, 130/5, 5, 5, 5, 5, 7
1 Arm Cable Lateral – 30/12, 12, 12, 12
Front Raise DB – 30/12, 25/12, 25/12
ss Upright Row – 70/12, 80/12, 90/12
Hammer Curl – 20/6, 25/6, 40/6, 50/6, 6
Close Curl – warm, 95/10, 105/12, 105/12
1 arm Cable Curl – 30/12, 40/12
Weight 171
Great workout this morning.  Military good – heavy but good.  1 Arm Cable – nice change.  Front raise and upright rows – both good.  Hammer curl – felt strong will up next time.  Close curl and 1 Arm Cable good.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Quads – 9/16/11
Squat – 3 warms,255/2, 285/2, 305/5, 5, 5, 5, 8
Leg Ext – warm, 250/10, 255/10, 260/10
Front Squat – 2 warm, 205/8, (215/8, 8)
Step Ups – 155/12, 12, 12
Calf – warm, 180/30, 30, 30, 30, 30
Weight 170
JELLO – that’s what my legs were.  Awesome workout.  Squat – great.  Always amazes me that the weight usually gets a bit lighter the more sets you do.  Guess I’m still getting warmed up then.  Leg Ext good.  Front Squat – great.  Able to up last few sets.  ATG!  Set Ups – kill me – but are good.  Calf – burn like heck!

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Chest / Tri – 9/19/11
Bench – 2 warm, 175/2, 195/2, 210/5, 5, 5, 5 1/2
Slight In DB – 2 warm, 80/10, 85/10
Flat DB – warm, 65/15, 70/15
In Fly – (60/12, 12)
Close Bench – 2 warm, (155/10), 155/8, 8
Rev Press down – warm, 60/12, 12, 12
1 arm Rope - 60/12, 12
Abs
Really good workout this morning. Really taxed.  Bench – good.  Difficult – but good.  Slight Incline – good as well.  Tired by the time flat DB came around.  Incline Fly good.  Close Bench – lost it – wasn’t able to get full reps – but failed on it so that is good – at least I was able to max it out.  Rev press down and 1 Arm Rope both very good.  Finished up with abs.
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Back / Ham – 9/20/11
Deads – 2 warm, 275/2, 305/2, 325/5, 5, 5, 8
Pullups – 4 x fail
DB Bent Over Row – 2 warm, 80/8, 80/8, (85/8)
ss Pullover – 80/8, 8, 8
Seated Row – 170/12, 12, 12
Leg Curl – warm, 100/10, 115/10, 115/10
1 Leg Curl – 85/12, 12
20 minutes cardio
Weight 171
Good workout – Deads felt good – got 8 out on last set – could have gotten more – but was losing my grip (on the bar – not reality).  Pullups good – not as many as I would have liked – but still respectable.  DB Bent Over and Pullover  -both good – upped Bent Over Row a bit.  Seated row- good.  Leg Curls – both good. 
Got a little cardio in as well.
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Shoulder / Bi
Military – 120/2, 135/2, 145/5, 5, 5, 6
1 Arm Cable Lateral – 2 warm, 30/12, 12
Front DB Raise – 25/12, 12, 12
ss Upright Row – (90/12, 12, 100/12)
Hammer Curl – warm, (45/6, 50/6, 55/6)
Close Curl – warm, 95/10, 105/10, (110/10)
1 Arm Cable Curl – 30/12, 40/12, 50/12
Lower Abs
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Quads – 9/22/11
Squat – 195/5, 235/3, 295/1, 310/1, 330/5
Leg Ext – 1 warm, 250/10, 255/10, 260/10
Front Squat – 2 warm, (215/8, 220/8, 8)
Calf – 180/30, 30, 30, 30, 30
Good workout.  Definitely a PR on the squats – however need to stay here – didn’t go as deep as I wanted to.  Still respectable – but asking for trouble if I up it now.  So we’ll stay here a bit and then move up.  Leg Ext – nothing exciting.  Front Squat – was able to up a bit – yeah!  Calf – good.
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Chest / Tri – 9/23/11
Bench – 2 warm, 135/5, 160/3, 190/1, 200/1, 215/1, 230/4
Slight In DB – 2 warm, 80/10, 85/10
Flat DB – warm, 65/15, 70/15
In Fly – (60/12, 12)
Close bench – 2 warm, 155/10, 10, 10
Rev Press – warm, 60/12, (70/12, 12)
1 Arm Rope 60/12, 12
Oblique
Good workout – not great but good.  Bench – so happy to actually bench 230 – but not happy with reps.  It was 5 – but put in 4 as they were assisted a bit more than I would have liked.  So – similar to my squat performance yesterday – I’m going to stay at this weight for the next four weeks.  A bit disappointed in it – however would rather stay and improve my form – than up it and kid (and possibly hurt) myself.  Everything else was pretty good –upped on In Fly and Rev Press down.  Ready for some rest this weekend (not going to happen) but ready for it.
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Back,
Deads – 2 warm, 210/5, 255/3, 291/1, 315/1, 335/1, 355/8
Pullups – 4 x failure
DB Bent Over Row – 2 warm, 80/8, (85/8), 85/8
ss {Pullovers – 80/8, (85/8, 8)
Seated Row – 170/12, 12, 12
Leg Curl – warm, 100/10, 155/10, (125/10)
1 Leg Curl – 85/12, 12
Abs
Good workout.  So definitely a PR on the deads – 355/8.  I think I could have squeaked another out – but didn’t.  Not a world’s record – but good for me.  So next round – get to up it.  Pullups – good.  Bent over row and Pullovers – both good.  Seated row – heavy but good.  Hammies – good – nothing too exciting.
 
Last set of deads were hard – but overall – not a super taxing back workout.  Certainly maxed things out as best I could – but didn’t feel dead at the end.  Hardest part of the deads is actually getting it moving.  After that – not too big a deal.    

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

 
Shoulder / Bi – 9/27/11
Military – 95/5, 110/3, 130/1, 140/1, 150/1, 160/4
1 Arm Cable – 2 warm, 30/12, 12
Front Raise DB – 25/12, (30/12, 12)
ss Upright Row – 90/12, (100/12), 100/12
Hammer – 20/6, 25/6, 45/6, 50/6, 55/6
Close Curl – warm, 95/10, 105/10, (115/10)
1 Arm Cable – 50/12, 60/12
Weight 171
Good workout.  A bit disappointed in the Max set on Military.  Workout as a whole was good.  Upped a few things here and there and that always makes me happy.
Next cycle is a deload week. 
So as a review of the 5’s cycle – OK – but not great.  The thing I like about the routine is that it self regulates the increase in weight based on prior performance.  So for everything but deads, I will be staying at the same weight for Squat, Bench and Military.  So would prefer to increase – but just asking for issues if I do.  On a positive note – it does fully justify to me that I did max out on weight and pushed – so that is good.   

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Quads – 9/28/11
Squat – 235/6, 6, 6, 6, 6
Leg Ext – warm, 250/10, 255/10, 260/10
Front Squat – 2 warm, 215/8, 220/8, 8
Step Up – 155/12, 12, 12
Calf – 180/30, 30, 30, (200/30, 30)
Weight 171
Good workout.  This starts the Deload week so main lift is a bit on the light side – but it is supposed to be.  Good solid squats.  Each set – range got a bit better.  Guess I’m getting older and need more warm-ups.  Leg Ext good.  Front Squat – love these.  Will be able to up next time.  Good ATG range.  Step Ups – solid.  Calf good – was able to up a bit.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Chest / Tri – 9/29/11
Bench – 2 warm, 160/6, 6, 6, 6, 6
Slight In DB – 45/10, 55/10, (85/10), 85/10
Flat DB – warm 65/15, 70/15
In Fly – 60/12, 12
Close Bench – 2 warm, 155/10, 10, 10
Reverse Press – warm, 60/12, 70/12, 12|
1 Arm Rope – 60/12, 12
Weight 171
Good workout.  Deload week so Bench isn’t crazy.  Actually a bit sore from legs yesterday.  Slight In DB good – a bit of a bump.  Flat DB good. In Fly good as well.  Close Bench – good – will up next time around.  Reverse Press and 1 Arm both good.  So giving credit to Mark for schooling me on Bench today.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Back / Hammie – 9/29/2011
Deads – 2 warm, 255/6, 6, 6, 6, 6
Pull-ups – 4 x fail
DB Bent Over Row – 2 warm, 80/8, 85/8, 8
ss Pullover – 80/8, 85/8, 8
Seated Row – 170/12, 12, 12
Leg Curl – warm, (105/10, 120/10, 10)
1 Leg Curl – (95/12, 12)
Weight 171
OK – so what is OLD, TIRED and SORE all over?  Answer – ME.  For a deload week it kicked the snot out of me.  But anyway.  Overall a pretty good workout.  Was able to made a few gains here and there – nothing crazy exciting but good.  So one more deload workout and then off to 3s for my JN workout.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Shoulder / Bi – 10/3/11
Military – 2 warm, 110/6, 6, 6, 6, 6
1 Arm Cable -2 warm, 30/12, 12
Front Raise DB – (30/12), 30/12, (35/12)
ss upright Row – 90/12, 100/12, 12
Hammer – 20/6, 25/6, (50/6, 55/6) 55/6
Close Curl – warm, 95/10, 105/10, 115/10
1 Arm Cable Curl – 50/12, 60/12
Weight 171
Good workout – last of the deload cycle.  Nothing too exciting.  Was able to up Front Raise and Hammer curls a bit.  Overall a good workout.  Excited about starting a new cycle tomorrow.  Juggernaut is now at 3 reps so  - the weight is getting heavier – bring it!
 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Quads 10/4/11
Squat – 2 warm 295/3, 3, 3, 3, 3, 3, 3
Hack – 2 warm – 240/8, (250/8, 8)
Walk DB – 1 warm, 80/10, (85/10), 85/10
Leg Ext – 250/12, 255/12, 260/12
Single Calf – (200/20, 20, 20) 200/20, 20
Weight 171
Good workout.  Lots of sets for Squat.  Got easier as the sets went on – got pretty well warmed up.  Good solid – ATG reps!!  Hack – good.  Upped it a bit – but will stay here.  Walking DB – hate these – really do – but worked good.  Leg Ext good.  Single Calf – upped a bit – good and solid though.
Overall – good solid workout.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Chest / Tri 10/5
Bench – 2 warm, 200/3, 3, 3, 3, 3, 3, 3
Chest Dips – 4 x 10 x 45
Slight In DB - 3 x fail – 85/11, 12, 11
Ss Slight In Fly – 3 x fail – (60/11, 11, 10)
Tri Press – 210/10, 10, 10
Lying DB Ext – 35/12, 40/12, 12
1 Arm Under – 60/12, 70/12
Weight 171 ½
Good workout!  Solid Bench  Not breaking any records – but a solid 200 lift for me is a step in the positive direction.  Next cycle – 220!  Chest Dips good – took a few sets to get warmed up though – I think I am getting old.  Slight In DB good and Fly good as well.  Tri Press – nice and Lying DB good.  A bit sore from yesterday’s quad workout – LOVE THAT.    Tomorrow is back – big deads!! 

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Back / Ham – 10/6/11
Deads – 3 warms, 315/3, 3, 3, 3, 3, 3, 3
T Bar – 90/8, 125/8, 170/8, 180/8, 190/8
Lat Pull Palm Up – 120/8, 130/8, 150/8, 170/8, 180/8
1 Arm DB Row – 75/10, 80/10, 85/10
ss Rope Pulldown – 120/12, 140/12, 150/12
Glute Ham – 4 x 10
Single Leg Curl – 90/12, 100/12
Weight 171
Really good workout!!  Deads – 3 big wheels each side – so pretty happy with that.  Heavy – but solid.  T Bar – good.  Wish the gym  had a better T-Bar.  Lat Pull – good.  1 Arm row – solid – need to up next time.  Rope Pulldown good.  Hammies – switched things up a bit.  Was to do DB curls – but they are a royal pain to get set and didn’t have a spot – so did glute ham raises instead.  Finished up with Single leg curls and a bit of cardio.  Tomorrow – Shoulder / bi.
 

__________________
Life is a set of challenges to be overcome!
Joe


Beyond Nutrition - Co Owner

Status: Offline
Posts: 2840
Date:

Wow Dave, really great progression.   Keep it going my man!



__________________
Joe Franco

IFPA PRO
OCB Promoter
Contest Prep Trainer


The Truth!

Status: Offline
Posts: 2604
Date:

Joe wrote:

Wow Dave, really great progression.   Keep it going my man!


 I got a WOW out of Joe Franco - I think this made my day!!!



__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Shoulder / Bi – 10/7/11
Military – 2 warm, 140/3, 3, 3, 3, 3, 3, 3
Front Raise – warm, (90/10), 90/10, 100/10
Side raise – up/down – 25/5, 30/5, 5
DB Shrug – 2 warm, 110/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Rope Curl – 110/10, 140/10, 150/10
ss Con Curl – 30/12, 35/12, 12
Cardio
Good workout – nothing crazy – but good.  Military – very solid.  Front Raise – good.  Side raise – son of a _ !  Love it though.  DB shrug solid.  Curls were good.  Feel a bit tendentious in  my right arm and that came out during the curls.  Overall good workout though.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Back / Ham – 10/12/11
Deads – 3 warms, 295/1, 325/1, 345/3, 3, 3, 3, 6
T Bar – 90/8, 125/8, 170/8, 180/8, 190/7
Lat Pull Palm Up – 120/8, 130/8, (170/8, 180/8), 180/8
1 Arm DB Row – (85/10, 85/10, 90/10)
ss Rope Pulldown – 120/12, 140/12, 150/12
Glute Ham – 4 x 10
Leg Curl – 90/12, 100/12
Great workout.  Crushed Deads!!  So no world records – but really maxed out for me.  345 for 6 at the end – cool!!  TBar good.  Lat Pull good.  1 Arm and Pulldown – dead by the end.  Felt pretty spent by the end of this one today.  Ham and Leg Curls good – hate working hamstrings.

__________________
Life is a set of challenges to be overcome!


The Truth!

Status: Offline
Posts: 2604
Date:

Shoulder / Bi – 10/13/11
Military – 2 warm, 130/1, 145/1, 155/3, 3, 3, 3, 4
Front Raise – 60/10, 90/10, (100/10), 100/10
Side Raise – up / downs – 25/5, 30/5, 5
DB Shrug – 2 warm, 110/12, 12, 12,
In DB Curl – 2 warm, 45/6, 6, 6
Rope Curl – 110/10, 140/10, 150/10
ss Con Curl – 30/12, 35/12, 12
20 Minutes Cardio
Weight 171
Good overall workout.  Military good and solid – however feeling like I am hitting a wall with these – not been able to up the weight much in the last few rounds.  Things are creeping up a bit – but not significantly – I guess any improvement is good.  Balance of the workout was good.  Shrugs were solid.  Bi curls were ok – once again – not making great gains there but still plugging away.
Tomorrow is legs – definitely going for some heavy weight (at least for me)
 

__________________
Life is a set of challenges to be overcome!


Beyond Nutrition Sponsored Athlete

Status: Offline
Posts: 1848
Date:

As you get ready for your big squat tomorrow, if you are anything like me, you probably won't sleep well tonight because your mind will be running at top speed anxious to get under the bar with a slight fear of failure.

Even if you do (sleep well, that is), you will probably have a deep dream that has something to do with squatting 350 and it will either be an easy squat or a grinder but you will get it.

All of this is good because it a sign that your mind is creating the atmosphere for success. The adrenals begin to stock up the fight hormones tonight! It begins with this visualization.

Even after all that visualization is done...you should only think about one thing once that bar is on your back....and that is "STAND UP"

You might actually be surprised at how easy it was to stand up with it and go for another---do so at your own judgment.

But nothing is in your way now. Get that 350, bury it, and STAND UP.

At that moment in time, nothing else matters except that you had the weight of the world on your shoulders and you were able to STAND UP.

Now go gettem.

Gravity ain't got nothing on you!!

__________________

TEAM FRANCO BODYBUILDING

Ahh...recovery....Don't believe the hype; you are a machine.



The Truth!

Status: Offline
Posts: 2604
Date:

Dwayne,

Thanks. Was talking to a friend at mine at work today - told him I was already starting to psyche myself up. So keep trying to visualize it - feeling strong and good. Starting to build that good Karma. I get this way more with Bench press - like squats - but thrive on the challenge of bench - possibly as it is my weaker lift. So focusing on the movement and visualizing it. Love the simplicity - "STAND UP"

Thanks for the support Dwayne - really appreciate it. I'll let you know how it goes.


__________________
Life is a set of challenges to be overcome!
«First  <  1 2 3 4 5 6  >  Last»  | Page of 6  sorted by
 
Quick Reply

Please log in to post quick replies.

Tweet this page Post to Digg Post to Del.icio.us


Create your own FREE Forum
Report Abuse
Powered by ActiveBoard