Whiskey, War, Suicide, and Guns

[Zerocrew1984]

yeah...that was basically the worst video ever....lol. but now we know what you look like! *fwap fwap fwap*


i usually take a few practice camera runs. so i record my lighter lifts and then take a look at the camera and see how it looks. then ill adjust the camera as needed.

 

[enright3060]

work - way to pull 315.










Great PR.

 

[Donut62]

12/6/07 - Thursday - ME Upper

Incline Bench:
135xwhatever
185x5
225x3
225x3
225x3
225x3
235x3

Close Grip Bench:
205x6
205x6
205x6
215x8

Chest Supported Row:
6x45+45+25
6x45+45+45
6x45+45+45
6x45+45+45
9x45+45+45

Seated Db Clean:
3x10x25's

EZ Curlz:
3x12x85

DB Bench (to failure):
20x75's
14x75's


Fin. Took it relativly easy because this workout got sandwhiched with my deadlifts yesterday and I am kind of run down.

 

[Donut62]

12/9/07 - Sunday - Squat

Squat:
135x8
135x8
185x5
225x5
265x5
285x5
285x5

Video coming of a 285x5 set. I guess I haven't said it yet, but I am in the third week of the Ed Coan squat progression. My squat is the least trained of my lifts and I think a 10 week progressive overload routine will do me a lot of good. So far I'm digging it.

Good Morning w/ Light Band Through Belt:
135x8
165x8
185x8
185x8
185x8

Holy crap, these are awesome. The mechnics of the band through the belt really stress the hip pop at the end of the lift. My glutes are quivering with pain right now. Video coming.

Light Band Curls:
15xlight bands
15xlight bands
20xlight bands

Lat Pulldown:
12x160
10x160
13x150

Chins (to failure):
10xBW

Abs, Neck Machine

 

[Zerocrew1984]

link for squat progression and that band belt thing?

 

[Donut62]

Ed Coan Squat:
http://www.powerpage.net/coansquat.html


Used 425 as my final squat, a 40 pound PR. So far I've down 245, 265, 285, and next week will be 2x5x305. Should get it, as 285x5 felt nice and easy as you will see shortly.

Band thru belt:
http://asp.elitefts.com/qa/default.asp?qid=33899&tid=101

 

[Donut62]

Squat 5x285:
http://www.youtube.com/watch?v=wEg8QfSyxd0

Depth good for IPF rules?


Good morning w/ band 8x185:
http://www.youtube.com/watch?v=wjZQK-dFvtg


Somebody who knows what they are talking about give me a critique here (good mornings). On review it looks like I am too high on these and bending the knee too much, but then again they don't looktoo bad.

 

[Zerocrew1984]

good depth. first squat may be called red in ipf(they are pretty damn strict) but the others were good. you seem to go a bit deeper with every squat.

 

[Zerocrew1984]

like this was called a redlight.

http://www.youtube.com/watch?v=r7sJS5CWKGw

 

[takeahnase]

Depth looked good to me. I'd try to keep upright a little bit more.

 

[Zerocrew1984]

did you do a few practice runs with the camera this time?

 

[Donut62]

Hahaha, yeah. I was trying to figure out all the best places to put it for certain lifts so I don't have to think about it anymore. I think I got it all mapped out.

Agreed with Tak on keeping upright, I'm not driving my head into the bar and elbows forward enough and as a result my hips are coming up faster than my torso.

 

[enright3060]

good form and depth on the squats. I'll going to steal the band/belt GM thing.

 

[Donut62]

12/10/07 - Monday - DE Upper

Weight: 212 (christmas fatness is rapidly approaching)

Speed Bench:
8x3x175

Push Press:
135x3
185x3
205x2
225x1
235xmiss

I have no idea why the fuck I did these.

SOHP:
155x6
155x5
155x5, 3 more reps push pressed
135x8

Hammer Strength Hi-Lo Row Machine:
8x225
6x315
8x275
8x275
8x275
8x275

One of the few machines I like. Hits the lats more than any other exercise I have done. Bodybuilder ghey style baby.

Face Pulls:
3x12x80

Tate Press:
10x40's
10x40's
12x40's

Dips:
20xBW
21xBW

Mini Band Pull Aparts:
2x25

Felt great today, and accordingly, did a shit load of volume for a DE day.

 

[Donut62]

Today, I am taking a deload. IE, I have a horrific case of the flu and plan to sleep all day because being awake sucks.

 

[Devil's_Advocate]

nice workouts.

good luck with recovery. I been hitting flu-like symptoms as of recent also...give b-complex a try to see if it helps...

 

[Donut62]

12/14/07 - Friday - ME Upper

Today I managed to eat more than pretzels and gatorade for the first time in 3 days, so I had that going for me. Decided to hit the gym so this week wasn't a total waste.

Bench:
Warm up setsxwhatever
185x5
225x3
245x1
265x1
275x1
285x1
275x1
225x5
225x5
225x5

Chest Supported Row:
6x45+45+45
6x45+45+45
6x45+45+45
6x45+45+45

BB Curl:
3x8x95

Out of gas and energy. Home to sleep some more.

 

[Donut62]

12/16/07 - Sunday - ME Lower

Decided to brave the frozen winterland and go to the gym. Probably should have waited for some more plow work on the roads because the drive in was scary as fuck. Do you ever get a piece of ice that gets stuck under your wiper blade and makes the whole balde lift off the windshield and completely negate the wiping effect? Yeah, I couldn't see shit.

OHS:
45x8
75x8
95x8

I stopped doing these for a warm up a long time ago, don't know why. They are back though, baby!

Squat:
135x8
185x5
225x5
245x3
275x5
305x5
305x5

My form sucked ass today. Felt strong though. 325x5 will an epic battle next week, I can't wait.

Good Morning:
8x135
8x155
8x185+light band
8x185+light band
8x185+light band
5x195+light band

Went a lot deeper on these than last week, less knee bend too. Felt it a lot more in the low back.

Double Leg Band Curl:
2x25xlight bands
10xlight bands+mini's

Neutral Grip Pull Up:
8xBW
8xBW
6xBW
5xBW

Pistols:
2x5 ea. leg.

Snow Shoveling x 30 minutes

 

[Zerocrew1984]

where do you live?

 

[Donut62]

Oregon, Ohio. (Basically Toledo)