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Thread: mike makes crotch juice

  1. #166
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    6/30
    squat 175 3x10
    lunges 135 (steps) 10,10,12
    leg extentions 90 3x10
    leg curls 45 3x9
    calf raises 135,185,225
    light ab work

    7/4
    arm day while nursing wrist
    hammer curls with 35s and 25s
    concentration curls 35s and 25s
    cg bench 135
    single armed tri extentions 25s
    all movements 4-6 sets

    7/6
    first day of ed coan bench prog. will be slowly working squat and dead back up to pre injury numbers.

    bench 190 2x10
    cg bench 170 2x10
    incline 155 2x10
    ab work
    *didn't work in anything else as it took me about 25mins to figure out how to fabricate an incline using a campered bar across the bar catch (the regular bar made the incline too steep) and then figure out a way to unrack the **** thing without killing myself).
    where's my beer?

  2. #167
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    7/9
    squat 195 3x10
    lunges 133 3 runs; 12 steps each run
    leg extentions 90 3x10
    leg curls 45 3xf
    calf raises 225 1 set; 275 4 sets

    7/11
    bench (with feet on bench) 160 2x10
    dips 2x10
    flies 40s 3sets
    quick swim for rehab - this workout was actually dificult to complete . . . most difficult day of tower climbing ever. ever.

    7/12
    bench 190 2x10
    cg bench 170 2x10
    incline 155 2x10
    single armed tri extentions
    flies
    ab work


    7/13
    deadlift up to 315 for two singles - back feels good
    sldl 135 3x5
    chins 10, 10 , 6
    overheads 95 2x12
    front raises 15s 2x12
    lateral raises 25s 2x10ish
    bent laterals 25s 2x10ish
    bent rows 80 2x15 (rehab)
    where's my beer?

  3. #168
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    7/16
    squat 225 3x10
    lunges 138 3 trips 10,10,12
    leg extentions 90 3x12
    leg curls 45 3x12
    calf raises 275 and 285 for 4 sets

    7/18
    bench (feet on bench) 165 2x10
    dips 12, 9
    flies 40s 2x10
    hammer curls 40s, 35s, 25s, 15s 3 drop sets
    single armed tri ext 35s
    concentration curls 35s and 25s
    reverse grip skulls 45 x 12,12,15
    reverse curls - no go - wrist still ****ed up
    where's my beer?

  4. #169
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    I think you posted it before, but I don't remember, and I'm too lazy to search for it.

    How does the feet on the bench change the movement for you?

    I don't bench at all, haven't for about 6-7 years. Looking to start in the next few months, though.
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

  5. #170
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    it completely takes out leg drive, and it also eliminates the arch which increases the range of motion of the movement. basically it isolates the chest and makes the movement more difficult. in the context of this program the movement is used to flush the chest with blood and aid in recovery. i wouldn't replace standard bench with it, except for when i sprained my ankle, but its a great assisstance/recovery lift.
    where's my beer?

  6. #171
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    Very cool. Thanks. In high school, the otherwise competent coaches espoused the feet-on-bench technique for "ab tightness." Good to know it also has a more direct training effect.

    Me, I've never had a "good" chest work out. EVER. I mean, yes, for years I've been unable to do direct chest work, but I don't recall ever having a pump even.

    Plus, I have odd origin points for the pecs. Got at least an inch of sternum between them. Even when I've had decent development.
    BreakProof BackŪ Back Health & Athletic Performance
    https://sellfy.com/p/BoZg/

    "Who dies first," he mumbled through smashed and bloody lips.

  7. #172
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    dude . . . the titty burn is awesome.

    on chest day on a past routine id do bench 3x8 (worked up to 215), incline bench, db bench, flies, and then weighted pushups or pushups off the handles with feet elivated. shoulders were also on the same day so id do overheads (heavy 3x8) and various lateral movements.

    that workout kicked my ass, and i always got the titty burn.
    Last edited by GunnedDownAtrocity; 07-22-2009 at 09:54 PM.
    where's my beer?

  8. #173
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    7/21
    bench 200 2x8
    cg bench 175 2x8
    incline 165 2x8
    *might have done a few other chest movements, but chad and i didnt even get off our last job until 7:30pm - had both already worked over 10 hours outside without much food. no biggie though - all main lifts for program completed.

    7/23
    squat 235 2x10
    lunges 143 2 trips, 8 and 9 steps * had to clean them myself this time as no partner . . . makes a big difference vs. just having them handed to me

    front squat 135 2x8 *took it easy until i see how my back handles them
    leg extentions 95 3x10
    leg curls 50 3x10
    calf raises 225x8; 290 x 8,6; 275x8
    sldl (rehab) 95 2x12
    rows (rehab) 65 2x12
    *using an ed coan peaking routine for squat, which will be very similar to the bench routine, but i used 350 instead of 375 for max. gave me numbers i felt were more managable, and will still end with a 15lb pr, which im fine with. felt like the first decent leg workout since i hurt my back.
    Last edited by GunnedDownAtrocity; 07-23-2009 at 08:22 PM.
    where's my beer?

  9. #174
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    7/24
    deadlifts 275 3x3 (maybe 4x3) 185x10 (back feels lil wtfdude, but no sharp pains or anything)
    chins 3x10
    overheads 100 2x12
    front raises 15s 2x12
    lateral raises 25s x 10, 12
    good mornings (rehab) 95 x 8, 10
    bent laterals 25s x 10, 7 is whooped

    7/26
    bench (feet on bench) 165 2x10
    dips 2x15
    flies 40s 3x12
    hammer curls 40s 10,9; 35s 11,
    concentration curls 35s 10, 8; 25s `12, 12
    skulls 65x12 *can already feel elbow acting up
    reverse grip skulls 45 2x15

    7/27
    bench 210 2x8
    cg bench 185 2x8
    incline 175 2x8
    romanian dl 205 x6; 135 2x10
    frog kicks 3 sets

    7/30
    squat 235 2x10
    lunges 148 x 2 trips - 10 steps each trip
    front squats 135 2x10
    leg extentions 95 3x12
    leg curls 50 3x10
    calf raises 225 x 4 sets
    where's my beer?

  10. #175
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    7/31
    deadlift 275 3x4; 190 x 10
    overheads 105 2x12
    chins 11,9,9
    db overheads 40s 2x12
    gms 105 2x10
    rows 95 2x10
    front raises 15sx12; 25sx8
    laterals 25s 2x9
    bent laterals 25s x6; 15s 2sets

    8/4
    bench 220 2x5
    cg bench 195 2x5
    incline 180 2x5
    sldl and good mornings with bar 3x15

    8/9
    bench (feet on bench) 165 2x10
    dips 2x15
    flies 40s 3x10
    sldl and good mornings with bar 2x15
    reverse hypers off dip station 2x10
    hanging

    8/11
    bench 230 2x5
    cg bench 205 2x5
    inclines 190 2x5
    sldl w/ bar 1x15
    gms w/ bar 2x15
    reverse hypers 3x9
    behind neck tri ext w/ bar 65x12 - not sure about this movement
    skulls 65 x 12, 9,9
    tri kickbacks 25x 10,10; 15X7,7sx
    *****ed back pretty good last back day. will squat again on thursday and see how that goes. getting sick of this. every summer its something.
    *trying skulls again, but with very strict attention to form. touching bar at the very top of my skull instead of the middle of it, which is keeping my humerous more perpendicular to the ground, and this seems to help the pain in my elbow.
    *its becoming clear why some people decide to juice.
    where's my beer?

  11. #176
    Quote Originally Posted by GunnedDownAtrocity View Post
    7/31

    *its becoming clear why some people decide to juice.
    Because there is millions of dollars on the line? Dunno, dude. Juicing and the potential side effects isn't worth it for recreational guys.

    Been a really long time since I visitted this site. You get injured?

  12. #177
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    8/15
    bench (feet on bench) 170 2x10
    dips 2x15
    flies 40s 3x12
    hammer curls 40s 4 sets
    concentration curls 35s and 25s
    skulls *extremely narrow grip hurts way less
    gms, sldls, reverse hypers
    cg bench press 155 for 3 high rep sets

    8/18
    bench 240 x 5,4
    cg bench 215 2x5
    incline 200 2x5
    sldl & gms one set with bar
    frog kicks 3x15
    reverse hyper
    hanging

    8/20
    squat 240 3x8
    leg extentions 95 4x10
    leg curls x 50 10,10,6,5
    calf raises 225 4x12
    frog kicks 3x12
    short bike ride
    stretching / hanging / reverse hypers
    where's my beer?

  13. #178
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    Quote Originally Posted by Ford Prefect View Post
    Because there is millions of dollars on the line? Dunno, dude. Juicing and the potential side effects isn't worth it for recreational guys.

    Been a really long time since I visitted this site. You get injured?
    yeah, repeatedly.

    first i sprained my ankle, then i ****ed up my wrist, then i pulled something in my lower back that refuses to heal. thats the only reason i mentioned the juice. im just frustrated and want to heal up. i dont judge those who juice as long as they are up front about it, but i personally wont mostly because of my previous health issues, and partly due to pride.

    ive made good progress since i last seen you round these parts though. currently at 375/275/380. if i hadnt injured my back i really think id be really close to a 4 plate squat by now.
    where's my beer?

  14. #179
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    8/22
    bench (feet on bench) 170 2x10
    dips 2x15
    flies 40s 3x12
    pushups (feet elevated) 3x10
    hammer curls 40s
    concentration curls 35s
    skulls 65 3 sets
    cg bench 160 3 sets
    frog kicks 3x12
    short bike ride
    reverse hypers / stretching / hanging
    where's my beer?

  15. #180
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    8/25
    bench 250 2x3
    cg bench 220 2x3
    incline 205 2x3
    frog kicks & reverse hypers
    stretching

    8/27
    squat
    245 3x8
    leg extentions 10 4x10
    leg curls 55 4x10 (fast eccentric and explosive concentric - more comfortable on posterior knee)
    calf raises 225 4x12 (varried foot positions)
    frog kicks 3x12
    reverse hypers
    stretching

    8/28
    overheads 135 4x6
    db overheads 40s 3x12
    laterals 25s
    bent over laterals 15s

    8/29
    bench (feet on bench) 170 2x10
    dips 2x15
    flies 40s 3x12
    pushups (feet elevated) 3x12
    hammer curls 40s x 12, 10, 10,
    concentration curls 35s x 4,6; 25s x 10, 9
    cg bench 165 10,8; 155 x 8; 135
    skulls 65 3x12
    frog kicks 3x12
    reverse hypers, stretching, haning,

    9/2
    bench 260 x 2,3
    cg bench 230 2x3
    incline bench 215 2x3
    frog kicks 3x15
    reverse hypers, stretching, hanging
    where's my beer?

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