F
Feature boy
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Remember, hips don't lie!
*rushes out of thread*
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Goals & Gains Devil's power/strength training log
- Thread starter Devil's_Advocate
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JK I would start at generic 50% 180 and do 8x3 30-45 sec rest between sets. Watch the speed of the bar. You may need to go higher or lower. Although you may end up getting best results in the 50-60% range. Try increasing 5lb a week and see how the bar speed is affected.
It's a Cybex multi hip machine. I tried to find a picture but without much success. I have seen women do at least a few exercises on it. Hip/leg moving sideways outward, inward, front, backwards. I'd honestly feel like zero bench pressing if I'd have to post a vid of me doing that hip machine..
It's a Cybex multi hip machine. I tried to find a picture but without much success. I have seen women do at least a few exercises on it. Hip/leg moving sideways outward, inward, front, backwards. I'd honestly feel like zero bench pressing if I'd have to post a vid of me doing that hip machine..
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http://cgi.ebay.com/Cybex-VR-Rotary-Hip-Machine-Model-4865_W0QQitemZ110162683753QQcmdZViewItem
found it...
so what I did was lower the pad a ways....then get the top of my knee/thigh underneath it....then exploded up with the bent knee
found it...
so what I did was lower the pad a ways....then get the top of my knee/thigh underneath it....then exploded up with the bent knee
mschatz
Hamma: I has it
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8/29/07 3:30pm
-300mg caffeine+25 mg l-ephedrine+250mg magnesium+b-complex+multi vitamin...forgot to take aspirin....
-played 90 min of basketball prior. first shot around then played 2 full court 5o5 games to 32 by 2s and 3s.
.....kneed in the nuts x1
.........elbowed in the upper lip on the very next play by the same guy x1
-good times...he didnt mean to and apologized xmillion but still stung a bit...
Squats:
bw(209)-5 reps
135-5 reps
185-5 reps
235-5 reps
285-1 rep
+ace knee wraps+belt(loose)
335-1 rep
-belt as tight as I could get it
355-1 rep
375-1+0 rep...
385-1+0 rep...got stuck 2/3 of the way up...fought the urge to GM the weight...pulled hips through...
315-6+0 reps....could have probably done more with rest/pause but I was exhausted....this is cardio...
-all reps were deep....dont know about atg but for PL these were very low....
Incline Bench: pinkies inside outer rings
45(bar)-20 reps ...all paused
135-10 reps...all paused....left pec was still acting up
185-5 reps
205-1 rep
225-1 rep
245-1 rep
265-1 rep
285-1 rep....decided to stop here....my pec felt better on lower reps...hmm...
Muscle ups:
bw-4+0
bw-3+0
Hip machine:
120-3 per leg
150-3 per leg
150-3 per leg
Standing Cable Rope Crunches on Pulldown station:
120-10 reps
130-10 reps
140-10 reps...my biceps were cramping up
Sitting Calf Raises:
1-45: 5 reps...were half ass reps....my calves were cramping badly...
grippers:
#1: clamped to 1" BBE: 3 forced closes and negs both hands...
#2: right hand #3 3 reps from about 1" and time hold for about 5 sec, forced close against leg and time hold for 5 sec left hand(PR)+2 more forced closes&negs
#3: right hand #3 2 reps from about 1" and time hold for 5 sec, 3 forced closes/negs left hand(tried to hold gripper shut but it came open to 3/8")
#4: 40 forced close clicks against the leg with each hand....left calf cramp x1...
#5: 40 forced close clicks against the leg with each hand....left calf crampx1....pretty weird...that i kept getting calf cramps during gripepr workout...
#6: 3 forced closes+negs with clamped BBE with each hand....
5:50 pm END...
all in all not a bad workout....I can taste the 405 squat...
-300mg caffeine+25 mg l-ephedrine+250mg magnesium+b-complex+multi vitamin...forgot to take aspirin....
-played 90 min of basketball prior. first shot around then played 2 full court 5o5 games to 32 by 2s and 3s.
.....kneed in the nuts x1
.........elbowed in the upper lip on the very next play by the same guy x1
-good times...he didnt mean to and apologized xmillion but still stung a bit...
Squats:
bw(209)-5 reps
135-5 reps
185-5 reps
235-5 reps
285-1 rep
+ace knee wraps+belt(loose)
335-1 rep
-belt as tight as I could get it
355-1 rep
375-1+0 rep...
385-1+0 rep...got stuck 2/3 of the way up...fought the urge to GM the weight...pulled hips through...
315-6+0 reps....could have probably done more with rest/pause but I was exhausted....this is cardio...
-all reps were deep....dont know about atg but for PL these were very low....
Incline Bench: pinkies inside outer rings
45(bar)-20 reps ...all paused
135-10 reps...all paused....left pec was still acting up
185-5 reps
205-1 rep
225-1 rep
245-1 rep
265-1 rep
285-1 rep....decided to stop here....my pec felt better on lower reps...hmm...
Muscle ups:
bw-4+0
bw-3+0
Hip machine:
120-3 per leg
150-3 per leg
150-3 per leg
Standing Cable Rope Crunches on Pulldown station:
120-10 reps
130-10 reps
140-10 reps...my biceps were cramping up
Sitting Calf Raises:
1-45: 5 reps...were half ass reps....my calves were cramping badly...
grippers:
#1: clamped to 1" BBE: 3 forced closes and negs both hands...
#2: right hand #3 3 reps from about 1" and time hold for about 5 sec, forced close against leg and time hold for 5 sec left hand(PR)+2 more forced closes&negs
#3: right hand #3 2 reps from about 1" and time hold for 5 sec, 3 forced closes/negs left hand(tried to hold gripper shut but it came open to 3/8")
#4: 40 forced close clicks against the leg with each hand....left calf cramp x1...
#5: 40 forced close clicks against the leg with each hand....left calf crampx1....pretty weird...that i kept getting calf cramps during gripepr workout...
#6: 3 forced closes+negs with clamped BBE with each hand....
5:50 pm END...
all in all not a bad workout....I can taste the 405 squat...
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almost forgot
GUNZ:
standing alt hammer curls:
40s-5 reps
30s-20 reps....
GUNZ:
standing alt hammer curls:
40s-5 reps
30s-20 reps....
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great workout...mr. "i hope i can get 350"....what happened to deadlifts?
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was Tired....wanted to do some accessory stuff as well...I was happy with the 385...was thinking whether to try 385 or 390-395....as I was going in 20lb increments in my previous working sets ...however I decided to take the more cautious approach...
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good job, wouldnt want another injury.
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Push Ups with Leg Elevated a foot: 8x30...
-some gripper recovery
-some light pinch recovery...
-some gripper recovery
-some light pinch recovery...
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you said 7x30
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i did another set after that......
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liar!
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just right now....
25 pullups bw....
beat that.
25 pullups bw....
beat that.
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whatever you say mr 221....you're fat!
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09/01/07 6:25pm
300mg caffeine+25mg l-ephedrine+250mg magnesium+500mg enteric coated aspirin(only enteric coated i got....a bit too much me thinks)+b-complex
-felt like utter shit and wanted to sleep all day....zero u bastard....first u pass on your flu to oyaji ....now me....
Bench: pinkies bit shy off outer ring
45-10 reps
135-5 reps
225-5 reps
275-11+1 reps....
225-5,5,5....with 5 sec pause on chest after each 5...pathetic....wanted to try rest/pause to hit like 30 reps....ahahahaha....wishful thinking...
225-15 reps....maybe had couple more....
-left pec was still bothering me
Power Cleans: DOH
135-2x3
185-2x1
225-0x1....left hand slipped......'doh'...hit on the inside of my wrist and rolled down...pathetic
+chalk+belt:
225x1
245x1...didnt think i could get it but got it with ease...i think my CNS was fucked up..
Leg Raises:
5x10....straight knee...shins to bar...
Sitting Calf Raises:
1-45: 5 reps
2-45: 5 reps
3-45: 5 reps
3-45+1-10: 1 rep
3-45+2-10: 1 rep
3-45+3-10: 1 rep
3-45+4-10: 1 rep
-varied tempo
Standing rope crunches on pulldown station:
120-10 reps....
hack Squats:
245-1x5...
7:55pm END
300mg caffeine+25mg l-ephedrine+250mg magnesium+500mg enteric coated aspirin(only enteric coated i got....a bit too much me thinks)+b-complex
-felt like utter shit and wanted to sleep all day....zero u bastard....first u pass on your flu to oyaji ....now me....
Bench: pinkies bit shy off outer ring
45-10 reps
135-5 reps
225-5 reps
275-11+1 reps....
225-5,5,5....with 5 sec pause on chest after each 5...pathetic....wanted to try rest/pause to hit like 30 reps....ahahahaha....wishful thinking...
225-15 reps....maybe had couple more....
-left pec was still bothering me
Power Cleans: DOH
135-2x3
185-2x1
225-0x1....left hand slipped......'doh'...hit on the inside of my wrist and rolled down...pathetic
+chalk+belt:
225x1
245x1...didnt think i could get it but got it with ease...i think my CNS was fucked up..
Leg Raises:
5x10....straight knee...shins to bar...
Sitting Calf Raises:
1-45: 5 reps
2-45: 5 reps
3-45: 5 reps
3-45+1-10: 1 rep
3-45+2-10: 1 rep
3-45+3-10: 1 rep
3-45+4-10: 1 rep
-varied tempo
Standing rope crunches on pulldown station:
120-10 reps....
hack Squats:
245-1x5...
7:55pm END
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power cleans...i pretty much dont even drop under the bar...just ever so slightly....my power cleans/cleans suck horribly.....
yea i do back squats every squat session....wider staggered stance seems ok on my knee...but it is the way it is...
yea i do back squats every squat session....wider staggered stance seems ok on my knee...but it is the way it is...
