510 replies to this topic

[Jiggly Puff]

finally got a gym membership. been 7 weeks since i worked out.
Bench
bar warmups
135 2sets
185 3x8
db press 2x10 at 60s
lat pulldowns 3 sets
bent over bb rows 3x10 at 135
tri exten. 35 for 3x10

pushed the prowler a little, im in even worse shape than before if that's possible.

[danny26]

No flys? It aint a bench day without juicin up the pecs bra!

[Jiggly Puff]

no flys my upper inners were already fried.

6/18 squat
tke

squat da bar x2
135x10
225 3x8

rack pulls
225x5
315 3x5

kettlebell swings each arm #50 2x12

sidebends 3x10

sled drags ~70yards
2 plates x2
1 plate x1

not really much for access. lifts after squats at this gym either, they have a glutham like the one at WSUs rec but worse and a leg curl mach.

[Rob Buxbaum]

Leg Curls are solid. Or do lighter weight for a ton of reps. 50% of your max for like 5 sets of 10. 185x5x10 as assistance work. Will make you a man and stress building your form. Might wanna throw in some ab work as well.

[Jiggly Puff]

6.21 deadlift

TKE

deadlift

135x5
225x5
315 5x5

Goodmornings w/ Saftey SB
#95 3x6 - total wobble dick on these need to get better at the bar... and life

walking lunges w/ #50 dbs 3x16 steps

sit ups #35 3x10

baled hay at work today

[Jiggly Puff]

6.23 bench
bar x2sets
135x2sets
185x6
205 4x6

db press 2z12 #65

cable rows
12 at 160
3x12 at 190

tri exten. 3x10 #40

curlz ezbar #95 8,7

hex bar shrugs 3x12 #225

[Jiggly Puff]

gym hours are gay, friday my gym closed at 5 before i got there and arn't open on the weekends couldn't get into the UT rec either.

6.28

TKE

Squat

bar x2
135x6
185x6
245 5x6 ~65%

Deadlift

8x3 @225 first 6 w/ 2minis 2 w/ 1mini last no band

kettlebell swing #55 2x10 each arm

abs 3x10 #35

foam roll

[Rob Buxbaum]

What program you doin?

[Jiggly Puff]

Quote

Rob Buxbaum - 2010-06-29 12:10 AM

What program you doin?

Just working off percentages right now trying to get my shit back together

7.1 Bench
barx2sets
135x6
185x4
225 4x4

db press
3x10 #75s

db rows
3x10 #105

Lat pdown
3x8 #170

shoulder circuit #10 2 sets of 20s

external rotators
foam roll
stretch

[Jiggly Puff]

7.2

tke

squat
95x5
135x5
185x5
225x5
265 5x5 put my belt on for the 3 set and on

purple band box squat
wide stance
135x5
185 3x3

walking lunges w/ #55 dbells 2x12 steps

situps #40 3x10
roll and stretch

[Jiggly Puff]

I walked into the gym and the lady told me they were closing... at 3:45. I asked why and she said she had a dinner to go to... at 4. fucking gay. Did my deadlifts and went home

135x8
225x5
335 4x3
335x8

[Jiggly Puff]

7.7.10
Bench

Floor press
135x8
185x5
225 5x3

db press #75 12,12,10

db row #115 3x8

cable row 200 3x12

tri exten. #45 3x10

grip work #135

60 pushups

stretch & Foam roll

[Jiggly Puff]

7.12

TKEs 3x20
couple sets of GHR no weight

Squat
135x10
185x6
225x6
275x6 ~73%
295x6 ~79%
315x6 ~84%
275x6

Deadlift
315x3
335 3x3

Kettlebell swings 36kg double hand 2x12

sidebends 3x10 #100
situps 3x10 #45

crazy 8s #75

stretch and foamroll

[Jiggly Puff]

7.14 bench

shoulder circuit 2x15 #10s

bench
bar
135x8
185x5
185x3
225x3 78%
245x3 84% 2sets
225x3 2sets

dbpress
#75sx12
#95x6
#75x12
gym doesn't have anything between 75 and 95

bentover bb rows
3x10 #185

lat pulldown 3x10 #160

tri exten 3x10 #45
hammer curls 3x10 #45
For danny, Flys 3x10 #30

external rotators
stretch and foam roll

[Jiggly Puff]

Squat 7.16

tke and warmups

squat
135x6
185x5
225x5
275 5x5 ~73%

SS bar squats - assuming the bar is #65
155x6
205 3x4 - new movement for me, got better at the last set

Kettlebell swings
3x10 36 kgs

sidebends #115 2x10
situps #50 3x10

stretch and foam roll

[Jiggly Puff]

speedz bench 7.17

shoulder circuit 3x15 #10

speed bench against minis
9x3 #135 various grips

standing bb shoulderpress
#95x8
115 8,8,6

CSR
3 plates 3x10
3 and a quarter 8

grip work with #25 stone

[Jiggly Puff]

7.19
Deadlift took a kinda deload day
tke
power clean
115x5
185 3x3

Deficet pulls standing on 45 bumper plates
275 5x3

good mornings
135 3x8

situps #50 db 3x10

stretch and foamroll

on the way home a lady ran a stop sign and ran me down on my motorcycle so I'll be out of commission for a week or so. Bikes totaled, my hip got pretty banged up but not too bad. Helmets broken and jackets all torn up, just glad I had those.

[Rob Buxbaum]

Its good youre alright. Heal up quick man

[Jiggly Puff]

Quote

Rob Buxbaum - 2010-07-21 3:08 PM

Its good youre alright. Heal up quick man

thanks

First day back hip is still pretty tender.

Shoulder circuit warm up #12 2x15

speed bench
warm up 135x5
135 w minis 9x3 various grips

shoulder press #135 6,6,5

CSR
#160 10
#135 10
#115 1/4 12,10

crazy 8s substituted tri. exten. for shoulder press #75

[danny26]

Wut? You got hit by a car! Don't tell me you were trying to ride at night!:) Seriously though, its good you didn't get really hurt.