Whiskey, War, Suicide, and Guns

[Donut62]

I'll need a couple hits of that myostatin drug first.

 

[Donut62]

11/23/09 - Monday - Bench

Pause Bench:
135x10
185x5
225x5
275x3
315x1
-working sets-
335x1,1,1,1,1,1,1,1,1,1
225x23 (touch and go)

Dips:
BWx5
BW+40c x10
BW+40c x10
BW+40c x10
BW+40c x10
BW+40c x10

DB Row:
120x10x5

Curls:
95x10x5


*bounces pecs in front of mirror*

 

[fat_wilhelm]

So what's the "official" Hepburn rep scheme? I thought it was 5,6,7,8, increase weight/reset reps. Are you just going rogue again?

Also, your 225 set is only 4-6 off my best and I'm pretty sweet. Congrats.

 

[Donut62]

I am using the modified Hepburn plan he laid out later in life, which was working from 4 singles to 10. Right now I am still kind of feeling out where I am and getting an adaptation from switching from the higher rep stuff I had been doing to heavy singles so I am riding the wave while I can until things balance out. Hence speeding it up here and there.

I'll try and gun for 225x25 next week. I should probably film it to make sure I'm not totally tarding out and at least locking it out at the top.
*aims to get drafted higher than Fatty*

 

[Freeman102010]

11/23/09 - Monday - Bench

Pause Bench:
135x10
185x5
225x5
275x3
315x1
-working sets-
335x1,1,1,1,1,1,1,1,1,1
225x23 (touch and go)

Dips:
BWx5
BW+40c x10
BW+40c x10
BW+40c x10
BW+40c x10
BW+40c x10

DB Row:
120x10x5

Curls:
95x10x5


*bounces pecs in front of mirror*

Dear God I feel inadequate.

Great session.

 

[takeahnase]

You should visit Europe in April 2010

Roadburn 2010 |

 

[Donut62]

Seeing Enslaved and Eyehategod and visting Holland would be pretty awesome.

 

[55]

Manly benching!

 

[Donut62]

11/24/09 - Tuesday - Recovery

Treadmill: 10 min 4.0 mph 5%
Elliptical: 15 min lvl 10
CII Rower: 10 min lvl 5
Jump Rope: 10 min (1 min/1 min off)


I had an argument over whether this or Roll Right by RATM has a fatter bass line.

 

[Donut62]

11/2509 - Wednesday - Squat/Overhead

Back Squat:
154x5
264x5
352x3
441x1
-working sets (+belt)-
474x1
474x1
474x1
474x1
474x1
474x1
474x1
474x1
474x1
474x1

Push Press:
132x5
198x5
-working sets-
220x5
220x5
220x5
220x5
220x5

Front Squat:
132x5
220x5
286x5
286x5
286x5
286x5
286x5

Press:
140x10
140x10
140x10
140x10
140x10

Chin-Ups:
BWx10,9,8,8,8

Shrugs/Ab Wheel


Brutal session, but I ate 10 million calories the next day. Note I do real push presses and don't cheat like some people and make up new names.

 

[fat_wilhelm]

Brutal session, but I ate 10 million calories the next day. Note I do real push presses and don't cheat like some people and make up new names.

I was going to write something about "nice work/brutal session" until I saw that last bit.

*cough*

 

[Zerocrew1984]

God damn that's a lot of work.

 

[Zerocrew1984]

*cough*

2007...*cough*

 

[Donut62]

I was going to write something about "nice work/brutal session" until I saw that last bit.

*cough*

2007 was a long time ago, old man.

IN MY FINAL MEETING WITH THE GODS FROM THE HEAVENS, THEY LOOKED AT ME AND GAVE ME THE POWER TO MY VEINS AND THEY SPOKE TO ME AND THEY SAID - "BE STRONGER THAN FATTY!!!!"

 

[fat_wilhelm]

Oh, right...

2008 was 315, though, and 2009 = injury, so I guess 2010 will be 330. Guar-an-teed.

 

[Donut62]

11/28/09 - Saturday
*secret strongman jerk training*

 

[Zerocrew1984]

 

[fat_wilhelm]

 

[enright3060]

* Injured and thinner Enright must get his squat working sets above Donut in the next 6 weeks, but with no belt *

 

[liquid!]