Skarhead Training Log

[president_fad]

Re: Training Log

and while you knit him a sweater, knit me a penis warmer, its getting cold up here... make it about 9 1/2 inches

bwahahahah!

[space mountain]

Re: Training Log

skar now u told me i was *****ing up your training log thread ...ummmm wtf?

[McKenzie]

Re: Training Log

fad n skar

[president_fad]

Re: Training Log

fad n skar

i didnt know they made medicine for Alzheimer's disease.

[Skarhead]

Re: Training Log

November 22nd --- Bench Day

ME BENCH
280x1x1

DB FLOOR PRESS W/ #2 Bands
70x7

Skull Crushers
95x8x8

DB Shoulder Press
55x12

Heavy Abs

2x10

After fridays dead lift workout it's time to take a week off... I'll do some cardio, some jogging, sprints etc... it's just time to get a res from heavy lifting

[Skarhead]

Re: Training Log

Deadlift Day today

Deads 375x1 missed at the top

Box Squats w/ 10 inch Box
225x8

Good Mornings
175x5 (easy)

Barbell ROws
165x5x5

[Skarhead]

Re: Training Log

week off was probably pretty helpful. I keep going up in body weight which is what I want too. I decided im going to compete in a P/L comp no matter what in march w/ my PL-er co worker and workout partner... I will compete in 198 class , novice. over friday I did go heavy on deads bc i was learnin better form. On wednesday i will get an educatoin on comp grip on bench... FURTHERMORE, i will be working out 3 days a week now... m onday will be back/abs//biceps and wed will be ME/DE bench and FRI will be ME/DE Squat/Dead... that way i can scale back volume on my bench and squat/dl days...

Ok so here's today

DB Rows 3x8 NTF
65x8x8x8

these felt pretty good and light

Standing BB Curls 1x6 NTF
100x6... Felt pretty heavy but I kept another rep in the tank

heavy abs 3x8
did 90x8x8x8 on decline bench

pull ups x body weight
1x10

Pretty light, i'll see how this extra day helps/doesnt help my gains... Pretty easy day... will do cardio tommorrow

[Prion]

Re: Training Log

Get er done

[Skarhead]

Re: Training Log

Thanks prion, appreciated bro


Dec 7th

DE BENCH

DE Flat bb bench 9x3 with #2 bands
95x3x3x3x3x3x3x3x3x3 45 second rest inbetween... This is exactly what I needed to go up me thinks

Skull Crushers 1x8
100x8

[Skarhead]

Re: Training Log

Last friday... ME Squats

Squats 315x2 (DAMN I HATE BEING WEAKKKKKKKKKKKK) went ass to grass and the second one I needed help on.... Theese need to come up FAST for my meet

Safety Squat Bar GMs 1x6
175x6 (these felt good, first time doing them, made my posterior chain very sore)

Rack Deads
365x2 (for some reason they were heavy? they are usually really easy I guess the squat work killed it a little bit, but, w/e)

that was it... today im doing some upperback, bi and ab accessory work

[Skarhead]

Re: Training Log

DEC 12 back accessory work

DB ROWs 3x8 NTF
70sx8x8x8 -- prtty easy

standing BB curls 1x4
115x4 -- i dont know why i made a 15 lb jump? Just STUPID

Face Pulls 3x8
100x8x8x8

[Skarhead]

Re: Training Log

ME/ DE BENCH

ME BENCH 245x2.5

DE BENCH w/ #2 bands doubled up 100 lbs 9x3

100x3x3x3x3x3x3x3x3

Elbows out extensions 2x8
40 lb dbs x8x8

laying down rear delt raises 1x12
20sx12

[Prion]

Re: Training Log

Going up I see.

[Skarhead]

Re: Training Log

Kinda... stil very weak. I should be class IV easy come meet time, but my goal is class three http://www.elitefts.com/documents/elite.htm

[Skarhead]

Re: Training Log

Deadlift Day

I tried pulling Sumo today, didnt go too heavy, just did 315x1 pretty easy

Lightened Deads w/ green bands @50% 255x1x1x1x1x1x1x1x1

Rack GMs 225x1

Band leg curls 3x12

heavy abs