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Health & Fitness
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Old 01-07-2013, 05:43 PM   #1781
217Bimmer
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jesus this is a long ass thread. what is your goal anyway? have you set milestone goals that you have surpassed and moved on to higher ones? or is there just one big end goal and these 89 pages are just working towards it?
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Old 01-07-2013, 06:34 PM   #1782
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Originally Posted by 217Bimmer View Post
jesus this is a long ass thread. what is your goal anyway? have you set milestone goals that you have surpassed and moved on to higher ones? or is there just one big end goal and these 89 pages are just working towards it?
Goal right now is strength and looking better. I like having strength goals though because it helps keep me motivated.

Switching things up a bit to try to gain some size then in the spring ill worry about body fat and conditioning.

Last edited by DylloS; 12-30-2013 at 09:46 AM.
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Old 01-07-2013, 07:31 PM   #1783
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tonights workout

Power Clean:
45 lb x 5 reps (+27 pts)
95 lb x 10 reps (+44 pts)
135 lb x 5 reps (+49 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)

Pull-Up:
5 reps (+44 pts)
5 reps (+44 pts)
5 reps (+44 pts)

Hang Clean:
135 lb x 4 reps (+45 pts)
135 lb x 4 reps (+45 pts)
135 lb x 4 reps (+45 pts)
135 lb x 4 reps (+45 pts)
135 lb x 4 reps (+45 pts)

Chin-Up:
5 reps (+27 pts)
5 reps (+27 pts)
5 reps (+27 pts)
5 reps (+27 pts)
5 reps (+27 pts)

Two-Arm Kettlebell Swing:
53 lb x 10 reps (+37 pts)
53 lb x 10 reps (+37 pts)
53 lb x 10 reps (+37 pts)
53 lb x 10 reps (+37 pts)
53 lb x 10 reps (+37 pts)
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Old 01-07-2013, 07:38 PM   #1784
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Are you doing weighted pull-ups and chin-ups?
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Old 01-08-2013, 10:03 AM   #1785
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Originally Posted by DylloS View Post
Goal right now is strength and looking better. I like having strength goals though because it helps keep me motivated.

Switching things up a bit to try to gain some size then in the spring ill worry about body fat and conditioning.
oh cool. never saw you post that sheet before.
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Old 01-08-2013, 10:09 AM   #1786
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Quote:
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Are you doing weighted pull-ups and chin-ups?
Sometimes. Last night was just body weight.

Quote:
Originally Posted by 217Bimmer View Post
oh cool. never saw you post that sheet before.
yea I put it on the wall in the garage to keep me reminded of what I need to do.
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Old 01-11-2013, 10:38 AM   #1787
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did heavy deadlifts, ring rows the a metcon

5 rounds
120lb barbell. Did each round without dropping it.
5 deadlifts
4 hang cleans
3 Push Press

Video of round 2


Then just held the bb over head for as long as I could. Not sure what it's called but it felt great.



Barbell Deadlift:
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
265 lb x 8 reps (+180 pts)
265 lb x 8 reps (+180 pts)
265 lb x 8 reps (+180 pts)
120 lb x 5 reps (+59 pts)
120 lb x 5 reps (+59 pts)
120 lb x 5 reps (+59 pts)
120 lb x 5 reps (+59 pts)
120 lb x 5 reps (+59 pts)
Body Weight Ring Row:
12 reps (+23 pts)
12 reps (+23 pts)
12 reps (+23 pts)

Hang Clean:
120 lb x 4 reps (+40 pts)
120 lb x 4 reps (+40 pts)
120 lb x 4 reps (+40 pts)
120 lb x 4 reps (+40 pts)
120 lb x 4 reps (+40 pts)

Push Press:
120 lb x 3 reps (+36 pts)
120 lb x 3 reps (+36 pts)
120 lb x 3 reps (+36 pts)
120 lb x 3 reps (+36 pts)
120 lb x 3 reps (+36 pts)
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Old 01-11-2013, 10:53 AM   #1788
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Don't think thats a specific exercise, I would say its called an isometric portion of the lift, I guess in this case the isometric portion of the OHP. Same as holding squat in the hole
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Old 01-11-2013, 11:13 AM   #1789
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Don't think thats a specific exercise, I would say its called an isometric portion of the lift, I guess in this case the isometric portion of the OHP. Same as holding squat in the hole
yea. It feels awesome. You feel it all over lol.
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Old 01-11-2013, 11:59 AM   #1790
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oh for sure... did weighted wall sits the other day... forgot how brutal those are
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Old 01-11-2013, 12:00 PM   #1791
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oh for sure... did weighted wall sits the other day... forgot how brutal those are
I haven't done those in a long time. they are terrible.
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Old 01-14-2013, 07:20 PM   #1792
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Awesome time in door rock climbing today
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Old 01-15-2013, 04:52 PM   #1793
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Definitely don't do that as much as I like but it's totally enjoyable!
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he's just the resident off-topic ball breaker. Dont take it personally.
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Old 01-16-2013, 11:23 AM   #1794
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Definitely don't do that as much as I like but it's totally enjoyable!
It was awesome man. We had such a good time
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Old 01-16-2013, 11:24 AM   #1795
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Last nights workout.

Going for more of a hyperthrophy routine along with a new squat program glight designed.

Barbell Squat:
80 lb x 30 reps (+65 pts)
80 lb x 20 reps (+60 pts)

Barbell Bench Press:
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)

Incline Dumbbell Bench Press:
50 lb x 10 reps (+63 pts)
50 lb x 10 reps (+63 pts)
50 lb x 10 reps (+63 pts)

Dumbbell Flyes:
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)

Clean and Press:
115 lb x 8 reps (+131 pts)
115 lb x 8 reps (+131 pts)
115 lb x 8 reps (+131 pts)

Front Dumbbell Raise:
30 lb x 8 reps (+18 pts)
30 lb x 8 reps (+18 pts)
30 lb x 8 reps (+18 pts)

Side Lateral Raise:
20 lb x 10 reps (+8 pts)
20 lb x 10 reps (+8 pts)
20 lb x 15 reps (+9 pts)
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Old 01-16-2013, 11:46 AM   #1796
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doing 30 bodyweight squats burns bad enough, I'm sure with 80 lbs on the back it killed.
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Old 01-16-2013, 11:49 AM   #1797
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doing 30 bodyweight squats burns bad enough, I'm sure with 80 lbs on the back it killed.
yea man. Tonight is 115lbs. Not sure What I'll get through. It's 4 straight days of squatting 50 reps. Absolutely no soreness today though which is good.
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Old 01-17-2013, 10:30 AM   #1798
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day 2/4 of consecutive squat days. Then I did arms and went a little light since this is literally the first time I've done arms in over a year. Pretty sore this morning. My legs feel like I haven't even workout. Very weird.

Barbell Squat:
115 lb x 25 reps (+79 pts)
115 lb x 15 reps (+72 pts)
115 lb x 10 reps (+68 pts)

Barbell Curl:
65 lb x 8 reps (+17 pts)
65 lb x 8 reps (+17 pts)
65 lb x 8 reps (+17 pts)

Chin-Up:
8 reps (+50 pts)
8 reps (+50 pts)
8 reps (+50 pts)

Lying Barbell Triceps Extension ("Skullcrusher"):
40 lb x 10 reps (+10 pts)
40 lb x 10 reps (+10 pts)
40 lb x 10 reps (+10 pts)

Close-Grip Barbell Bench Press:
40 lb x 10 reps (+41 pts)
40 lb x 10 reps (+41 pts)
40 lb x 10 reps (+41 pts)
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Old 01-17-2013, 01:31 PM   #1799
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DylloS, what goal are you trying to reach with your workouts? Improved conditioning?
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Old 01-17-2013, 01:59 PM   #1800
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DylloS, what goal are you trying to reach with your workouts? Improved conditioning?
gain some mass.

The split basically looks like this

Chest/Shoulders:
Barbell Flat Bench
Dumbbell Incline Bench
Dumbbell flies

Clean and Press
Front Raises
Lateral Raises

Arms:
Barbell Curls
Chin ups
Incline seated dumbbell curls

Close Grip Bench
Skull Crushers
Dips

Back:
Deadlifts
Pull ups
Ring Rows
Weight back extensions

I will do this for about 3 months or so to just switch it up. I feel like my "crossfit" style workouts aren't hitting my muscles hard enough for them to grow and I kind of want to see what I am capable of with a high cal diet and split workout.

I'm also doing a 4 straight day squat routine glight made up.

That will be Mon, tues, wed, thurs. Not necesassrily on the days my regular workouts will be. Like today, I'm squatting 50 reps and that's it.

Every day is 50 reps and starts light and gets progressively heavier.

As an example:
This week was 50 reps at 80lbs, then 50 at 115lbs, today is 50 at 140lbs with at least 20 straight, then I think tomorrow is 165 or so.

So just as a trial and error thing I'm going to do only that for legs and do the squats before my split lifts. I intend on repeating my "3 day split" every 5 or 6 days or so. So if I did Chest/Shoulders on Tuesday I will try for them on Saturday or Sunday. The goal for that is to do everything about 3 times in 2 weeks.

So far after two days of the split I feel like my muscles have been hit a lot harder and it feels good. Worst case scenario I waste a few months and learn what doesn't work for me. Best case scenario is I gain some muscle. I'm interested to see what happens.
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