New routine 9/7

[Gonzomedic]

Tweet"ME" squat day
box squats paralell 5warmups 1x5 315 1x7 300
arched good morns 2"above paralell 5warmups 1x1 275 (test)
ghr 3x10 150 1x20 150
seat calf 3x15 90-180 1x10 90
hammer strength row warmups 90-135 3x8 135
curls 3x10 75
treadmill 20mins walk @ 2.7 mph hr 140
felt great!

[FUZO]

TweetIf you feel like you had a great woerk out that onky matters.I have to do cardio before working out

[Gonzomedic]

TweetI try to do cardio after only because I'm pretty well spent after hitting the wt's. My cardio isn't all that intense my HR is a direct effect of anxiety issues I have with being around people. I have to keep a handle on my reactions due to this. I don't let it stop me from getting out though.

[Gonzomedic]

Tweet9/11

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"DE" box squat 6warmups 6x2 45 second rest 245
pullthrus 3x10 70/80/100
GHR 3xtofailure 150lbs reps 30/70/101
chins 4x6 bwt
e-z curls 3x6 90/100/110
stand calf raise (mach) 4x10 300/400/500/600 reps within 2-4" ROM
treadmill 33.18" HR avg 140 max HR to 172 for 2" distance 1.70miles (funny I never left the building!) I have opted to not do the wt'd duffel bag walks at this time,due to the fact I was overworked with them.Maybe at a later date.

[kite]

TweetSounds pretty good, what are your stats?

[Gonzomedic]

TweetThanks kite! Current max on Bench press 335lbs Dead lift 405 and squat 371.My weight is 245 +/- a few lbs. I had a pretty good day yesterday, it was "ME" bench day.I went from 45-335 (4inches above chest)tried 365,missed it.It came down slow so I wasn't too disheartened.I seem to be getting stornger on this routine so I'll keep at it! Like they say, ya gotta buy into the program!

[Gonzomedic]

TweetMy other stats are:6'2" 245lbs neck 18.5 arms 16.5 chest 50 waist well 44 I know! legs 26 calf 16 I try to concentrate on increasing my strength now as opposed to my size,although I would like for my arms to be 18 and legs closer to 30.

[Gonzomedic]

Tweet"ME" squat warmup to 365 attempt 400 missed 2x4 315
goodmorns 2x3 185/275
rev grip bent row 3x8 175
db hammer curl 3x10 40/45/50
the 400 attempt I got down to a 3/4 squat low back felt like weak link.will address this and abs in coming wks.felt great to atleast try it tho!

[kite]

TweetYou're DE squats should be lower based on your ME squat, unless you wear breifs on speed day. You don't wanna get burned out man, the focus on DE day is speed.

[Gonzomedic]

TweetThanks kite,I'll adjust it.

[kite]

TweetIt's an ego crusher to only be squatting with 50-60% but it works. Good luck to ya man.

[Gonzomedic]

Tweet"ME" sumo DL warmup sets to 401-belt first time with no wrist wraps,felt great! did bent rows, pullthru's,and some calf work.

[Gonzomedic]

Tweetseat military press 1x6 170

[Gonzomedic]

TweetComing along nicely! Box squats 2x8 341 reps were split 3/3/2+4/2/2 30 " rest interval. Bench press with 4" board 341 missed by 1"! BLAST!! I'm switching next "ME" to floor press

[Gonzomedic]

TweetUpdate:Rack sumo deadlifts 2 " off deck 2x5 371/381 I'm happy as a pig in you know what!! Time for a deload! :jazz****: