SoaringSwine Posted May 4, 2008 Author Report Share Posted May 4, 2008 Entry #31 - Sunday 4 May 2008DE BenchSpeed Bench Press10 sets of 3*354 wide, 3 medium and 3 close grip. Speed was pretty good once I got the hang of it, 2.5s for one of my sets.Lying DB Tricep Extensions1 set of 10*15lb2 sets of 10*20lbFirst time doing these. Doing them PL style, once I lowered the DBs to my shoulder I rolled my upper arms back before extending back up. Hits the end of the tricep hard! Of course will be looking to add more weight next week.DB Side Raises3 sets of 10*15lbAnother first timer. Hard .Bent Over DB Side Raises3 sets of 10*10lbSame as above.CommentsA lot of new territory covered this session. Although it sucks doing a new exercise and being weak, it's a good thing, because strengthening it will add poundage to the big three. And that's what counts. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 4, 2008 Report Share Posted May 4, 2008 Entry #31 - Sunday 4 May 2008DB Side Raises3 sets of 10*15lbAnother first timer. Hard .Bent Over DB Side Raises3 sets of 10*10lbSame as above.CommentsA lot of new territory covered this session. Although it sucks doing a new exercise and being weak, it's a good thing, because strengthening it will add poundage to the big three. And that's what counts.Those side raises are deceptive, eh! Still, your shoulders will be the better for it in the long run! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 4, 2008 Report Share Posted May 4, 2008 One Legged Skwats1 set of 10 for each leg3 sets of 10 +20lb dumbbells for each legRESPECT.I can't even do ONE with my own bodyweight, let alone with fricken added weight :shock: Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 5, 2008 Author Report Share Posted May 5, 2008 One Legged Skwats1 set of 10 for each leg3 sets of 10 +20lb dumbbells for each legRESPECT.I can't even do ONE with my own bodyweight, let alone with fricken added weight :shock:I'm probably not as hardcore as you think. I was putting my other foot up on a bench behind me. Alternatively you can stand on something higher and let your other foot dangle down. Quote Link to comment Share on other sites More sharing options...
Laver Posted May 5, 2008 Report Share Posted May 5, 2008 Soaring 'Hardcore' Swine Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 5, 2008 Author Report Share Posted May 5, 2008 Soaring 'Hardcore' Swine Now that's a hard reputation to live up to! Quote Link to comment Share on other sites More sharing options...
Laver Posted May 5, 2008 Report Share Posted May 5, 2008 Soaring 'Hardcore' Swine Now that's a hard reputation to live up to!yeh, you might need to give your avatar some scars and tatt's 'n shit to fit the bill a bit more; he looks to much like you right now. \:D/ Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 5, 2008 Author Report Share Posted May 5, 2008 Like this? Quote Link to comment Share on other sites More sharing options...
Laver Posted May 5, 2008 Report Share Posted May 5, 2008 I was thinking more like thisOr this Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 5, 2008 Report Share Posted May 5, 2008 I was thinking more like this[attachment=1]swine_box.jpg[/attachment]Or this[attachment=0]12425.jpg[/attachment]The one on the left looks just about hardcore enough! Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 5, 2008 Report Share Posted May 5, 2008 I'm probably not as hardcore as you think. I was putting my other foot up on a bench behind me. Alternatively you can stand on something higher and let your other foot dangle down.:oops: My bad. I thought you were doing these ones: Still hardcore nonetheless though.yeh, you might need to give your avatar some scars and tatt's 'n shit to fit the bill a bit more; he looks to much like you right now. \:D/For the win! Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 6, 2008 Author Report Share Posted May 6, 2008 Entry #32 - Tuesday 6 May 2008ME SquatGood MorningsI set the safeties up so I hit them just after the bar passes my toes. So they idea was touch and then back up8*208*408*605*755*853*95 - belt on3*1053*1103*1153*120I guess I was going further than I needed to the other day. Technically the last 4 sets were all PRs but I doubt I improved that much in a week, just changed the ROM. Last week of GMs next week, so I'll use the same setup and try to hit 3*125/130GHRs3 sets of 8*BWThese went well todayReverse Hypers3 sets of 8*140lbPulldown Abs15*2510*3010*35Got the hang of these now. Felt them in my abs well, which I didn't last week.Straight Leg Raises3 sets of 20...Supposedly. I did all 60 reps. But I had to take a couple short breaks in the second and third sets.CommentsNot a bad workout. Looking forward to Tri-Killer-Thursday. Quote Link to comment Share on other sites More sharing options...
Laver Posted May 6, 2008 Report Share Posted May 6, 2008 Find me a new avatar now thx SS,Ta,Laver Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 8, 2008 Author Report Share Posted May 8, 2008 Entry #33 - Thursday 8 May 2008ME Bench2 Board Bench Press8*208*408*505*605*703*803*90 - PB, previous 3*87.5 last weekDidn't have a liftout, so very pleased to get a PB today. Hopefully 3*95 with a liftoff next week!EZ Bar Tricep Extensions6 sets of 10*22.5Tricep Pushdowns2 sets of 10*100lb1 set of 10*110lbOne Arm Press2 sets of 15*20lb (each arm)1 set of 15*22.5lb (each arm)Pulldown Abs5 sets of 10*30CommentsTriceps managed to endure much better this week, hence the increased numbers all around. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 8, 2008 Report Share Posted May 8, 2008 2 Board Bench Press8*208*408*505*605*703*803*90 - PB, previous 3*87.5 last weekDidn't have a liftout, so very pleased to get a PB today. Hopefully 3*95 with a liftoff next week!Sweet PB! :clap: Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 8, 2008 Report Share Posted May 8, 2008 Entry #33 - Thursday 8 May 2008ME Bench2 Board Bench Press3*90 - PB, previous 3*87.5 last weekGreat work SS, living up to the new avi! Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 10, 2008 Author Report Share Posted May 10, 2008 Entry #34 - Saturday 10 May 2008DE SquatBox SquatsWarm ups10 sets of 2*70I like to squat it!Reverse Hypers3 sets of 8*140lbDoing these on a full stomach isn't fun :puke:One Legged Squats3 sets of 10 each leg with 25lb DBsDB Rows3 sets of 6 each arm with 50lb DBShrugs1 set of 15*602 sets of 15*70CommentsForgot abs. I'll do something at home. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 10, 2008 Report Share Posted May 10, 2008 I like to squat it!Not too sure bout the guy squatting with his pants down though.. weird Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 11, 2008 Author Report Share Posted May 11, 2008 I like to squat it!Not too sure bout the guy squatting with his pants down though.. weird It may be a breakthrough training technique! Entry #35 - Sunday 11 May 2008DE BenchSpeed Bench Press10 sets of 3*40 - 4 comp grip, 3 medium, 3 closeLying DB Tricep extensions1 set of 8*25lb2 sets of 8*22.5lb1 set of 8*20lbDB Side RaisesStarted getting a pain in my shoulder so I stopped . OB showed me some rotator cuff exercises. One of which is called beercans. Also did some top secret kegarching™. Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 13, 2008 Author Report Share Posted May 13, 2008 Entry #36 - Tuesday 13 May 2008ME SquatGood Mornings8*208*408*605*805*953*1103*125 - PB (previous 3*120)3*135 - PB3*140 - PBI find all the stress from this exercise comes from leaning forward, going back up is just a snap of the hips.I was going to upload a video of me doing 120 last week, but youtube is down for maintenance. Will do it later.GHRs3 sets of 8*BWReverse Hypers3 sets of 8*140lbPulldown Abs15*3010*3515*35Other ab workDid some hanging knees raises and some other exercise lying on the ground (forgot the name).CommentsThat's it for good mornings for a while, low box squats next week. Quote Link to comment Share on other sites More sharing options...
Laver Posted May 13, 2008 Report Share Posted May 13, 2008 Awesome PB's there.Can't help but think some is either something a) Slightly wrong or b) VERY right for you to get a 20kg PB in 1 session. Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 13, 2008 Author Report Share Posted May 13, 2008 I just haven't done them much before. It's more learning the movement rather than gaining 20kg strength. Here's my video from last week: Quote Link to comment Share on other sites More sharing options...
SoaringSwine Posted May 15, 2008 Author Report Share Posted May 15, 2008 Entry #37 - Thursday 15 May 2008ME Bench2 Board Bench Press8*208*408*555*703*853*95 PB - previous was 3*90 on 8/51*100 - First rep flew up, stapled on the second.Think I would have 3*100 next week, but on to floor press instead.EZ Bar Tricep Extensions6 sets of 10*25Tricep Pushdowns3 sets of 10*120lbOne Arm Press1 set of 15*20lb1 set of 15*25lb1 set of 15*22.5lbShoulder PrehabCommentsSetting PBs is fun :grin: . I've got a heavy single 2 1/2 weeks away, I wonder what the carry over will be. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 15, 2008 Report Share Posted May 15, 2008 2 Board Bench Press8*208*408*555*703*853*95 PB - previous was 3*90 on 8/51*100 - First rep flow up, stapled on the second.Think I would have 3*100 next week, but on to floor press instead.Dammnnnn... nice PB Swine :shock:Setting PBs is fun :grin:Showoff Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 15, 2008 Report Share Posted May 15, 2008 2 Board Bench Press3*95 PB - previous was 3*90 on 8/51*100 - First rep flow up, stapled on the second.OMG - that's what, a 40kg improvement in two months? great work... :notworthy: Quote Link to comment Share on other sites More sharing options...
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