RIGHTS OF PASSAGE

[BABY1]

Re: RIGHTS OF PASSAGE

IRON FORTRESS

WEEK 3
Squats
Thursday,16 Aug 2012

Box Squats:
(black bands down choked/on working sets-belted,knee sleeves and wrist wraps)
(black bands are choked today to give me approximately 200lbs of tension resistance)
black bands down with bar x 12
135+black bands x 12
225+black bands x 8
425+black bands x 3

http://s93.photobucket.com/albums/l50/only1widowmaker/?action=view&current=8-16-12squats1.mp4

475+black bands x 3

http://s93.photobucket.com/albums/l50/only1widowmaker/?action=view&current=8-16-12squats2.mp4

515+black bands x 3

This is my 3rd week into my newest training cycle and it's going great so far. Squats today was outstanding! I Could have easily got 3-4 more reps @ the 515 mark but I'm a patient man as my squat is coming back together nicely. Thanks to Mary for the great spotting, motivating and taking the vids!

Target Stretch:
Yes, as my legs was really needing these.

Time/Comments:
Mary was killing it on the inner/outter machine today! She knows I can't concentrate too well for some reason or another when she's on this machine.
We were both pressed for time this evening to get other things that were important done so I only did my core work for today and she did some accessory leg work between my sets!

I told Mary that even though she was wearing the loose t-shirt in the gym.
I could still see her lat spread and arms.
She is living proof that you do not have to be a top-ranked fitness model to look great in and out of the gym and you looked like a BOSS walking over to the rack to spot me too!

Overall training today was great amd motivation was throught the roof!!!

Okay, now that is some weight!!! Good job Mary, Oh, and you too Widow, lol

[WidowMaker]

Re: RIGHTS OF PASSAGE

Okay, now that is some weight!!! Good job Mary, Oh, and you too Widow, lol

LOL, Thanks baby1.
Hey did you notice I was wearing Mary's pink wrist wraps?
That's how I got my superpowers to do the extra 100lbs today, lol.

[WidowMaker]

Re: RIGHTS OF PASSAGE

IRON FORTRESS

WEEK 3
Bench/Triceps
Saturday, 18 Aug 2012

Floor Press:
(close-grip/unbelted/unwrapped/3.1.X tempo/no lockouts)
2 x 135 x 12
225 x 12
(pinky on bar ring/belted and wrapped/3.1.X tempo/lockout last rep of each set)
315 x 3
365 x 1
(pinky on bar ring/belted and wrapped/3.1.X tempo/lockout last rep of each set)
(chains set to lockout position at 3 links on floor)
3 x 365+80lb chains x 2
(pinky on bar ring/belted and wrapped/3.1.X tempo/lockout last rep of each set)
(no chains)
315 x 12
Mary spotted me on these. Felt good and strong on these but I did save some to have a better strength curve as I continue on into the meat of this training cycle.

Seated JM Press:
(wrapped and unbelted/3.2.X tempo/ deep stretch at bottom)
105 x 10
3 x 260 x 10
These were really good today as I looked down at the stack when I was done with this exercise and noticed that I only had 2 more plates left on it and I smiled!

Pushdowns:
(quad drops/3.1.3 tempo/ the stack in my cable cross over are 220lbs)
3 sets~~220 x 12~200 x 12~180 x 12~160 x 12
Ok, time to break out the chains on this one nest time I train! Triceps are locked up and loaded now!!!
Mary all up on me rubbing and squeezing my triceps. She's massaging them she says.......

Low-inc. Flyes:
(quad drops/3.1.3 tempo/in the style of Charles Poliquin)
60 x 10~50 x 9~40 x 7~30 x 7
60 x 10~50 x 6~40 x 5~30 x 5
Triceps could not sustain this exercise today but chest still got rocked from it!

Side Bends:
(heels shoulder width/lower front of bell to knee/3.1.3 tempo)
2 x50 x 12 (each side)
Not bad today on these--to bad shoulder was cramping or I would have went for a 3rd set! That's just too bad!!!

Target Stretch:
Oh ya!!!! Mys triceps was needing this but they were a little bit stubborn about wanting to stretch back out!

Time/Comments:
Mary spotted my on the floor presses today. She does a great job of spotting and motivating me.
She does rack pulls (as she lifts off for me) as I set up for floor presses lol.
Overall training today was great as motivation was a 10+.

[WidowMaker]

Re: RIGHTS OF PASSAGE

Sorry for the delay in my journal everyone. Been working 12 hour daytime swing shift and even though it sounds horrible. I actually like the new job format. Cos I get more days off some weeks.
Will catch it back up by the week end.
Some of my training I split cos of my work schedule and time at night when I got home. So bare with me when I post it up as I get more in tune with everything.

FYI: The bb'ers are really gonna hate me here so cos once again I will be changing my training format once again to be more in tune with strength cos I got 2 meets planned.
One in November and 1 in December. If all goes well...especially lining my days up at work and all. So far so good.

[WidowMaker]

Re: RIGHTS OF PASSAGE

For Those that didn't get to see Mary's legs on BOP!

DAMN I love looking at Mary's legs!!!!!

[WidowMaker]

Re: RIGHTS OF PASSAGE

IRON FORTRESS

WEEK 3
Deadlift
Wednesday, 22 Aug 2012

Deadlift:
(conventional style tonight/unbelted/unhooked/double overhand)
135 x 12
225 x 8
315 x 3
(belted/unhooked/alternate grip)
3 x 405 x 3
Yes it's still light for me but playing it safe on my knee for a bit.

Target stretch: Yes. Stretched out my lower back.

Time/Comments:
Mary was in the gym with me tonight. She says if I'm gonna train late--then so is she.
Still not gonna push the envelope on the deadlift just yet.
Split my training up tonight.
Overall training was good even from pulling 12 hours as motivation was around 8 for this tonight.

[WidowMaker]

Re: RIGHTS OF PASSAGE

IRON FORTRESS

WEEK 3
Traps/Calves
Thursday, 23 Aug 2012

Seated Overhead Pulls:
(3.1.3 tempo/quad drops/unhooked and unbelted/rope attachment/fist to temples)
(full bottom stretch from shoulder and not elbows)
2 x 60 x 12
95 x 12~80 x 12~65 x 10~50 x 10
95 x 12~80 x 12~65 x 10~50 x 10
95 x 12~80 x 11~65 x 9~50 x 4
These really got into my upper mid back area as well as my rear delts tonight.

Reverse Shrugs:
(1.1.3 tempo/hooked and belted on working sets)
(full bottom stretch from shoulder and not elbows)
225 x 10
3 x 345 x 10
Good one tonight. Not far from a new pr on this one!

Blast Strap Flyes:
(3.1.3 tempo)
(full bottom stretch from shoulder and not elbows)
3 x myself x 10
Oh Ya! I'm really feeling it in my upper back now!

Seated calves:
(3.1.3 tempo/in rack with barbell/toes 6 inches apart with heels out)
135 x 12
225 x 12
315 x 12
(belted here)
3 x 475 x 12 (new pr)
Knocking on 500lbs on these as Mary will vid these like she has done the others.
When I bust 500 on these I will post up the vid.

Banded Leg Raises:
(blue band x 10 sec holds)
myself x 10 sec holds x 9
That's it for these tonight. Mary still got me beat so far on these.

Target Stretch:
Oh ya!! My back and calves were needing this tonight!!!

Time/Comments:
Mary kicked it in the gym tonight and talked shit to me in the process!!!

Overall training was good tonight and motivation was around 8 again.

[WidowMaker]

Re: RIGHTS OF PASSAGE

Training shoulders today..............