ole
Junior Member
Posts: 64
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Post by ole on May 6, 2009 22:05:58 GMT -5
So here's the plan... Monday Bench 3x12 to failure (150#) Incline 3x8 to failure (115#) DB Bench 3x12 to failure (55#) Pull ups 2x max Flies 3x12 Tri Ext/Rope Ext Super Set 3x12 Push upus 2x max V-ups 3x20 Abs Wednesday Seated Shoulder Press 3x10 3-way Shoulders 3x10 Bicep curls 3x12 Rope Bicep 3x10 Stripper Curls x7 (25,20,15,12,10,8) LOTSO ABS Friday Close Grip Bench 3x12 to failure (100#) -- NOT used to doin, lookin to see a lot of improvement quick hopefully Decline Bench 3x8 ?to failure? 155# DB Bench 3x12 to failure (55#) Skull Crushers 3-way 3x10 Dips 2x max Chin ups 2x max V-ups 3x20 Abs Then I will work down two reps each week, pump up the weight until I get down to 6 reps, the boost a back up to 12 and ladder down again... the ender-bear guarantees me success.. Happy with these starting weights... have been on a more unique workouts of HUGE reps of few exercises... so now lookin to buff up for the summer pah!
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Post by Jared Enderton on May 6, 2009 23:47:10 GMT -5
haha those look pretty good. Had a crazy night, kind of mucked you. haha. Will try to call you tomorrow. You can't fail. I don't know how to fail- so if you are on my program, you can't fail because I am involved. I just don't know how to fail
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Post by Jared Enderton on May 6, 2009 23:48:18 GMT -5
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Post by Jared Enderton on May 11, 2009 22:46:48 GMT -5
you alive ole?
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ole
Junior Member
Posts: 64
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Post by ole on May 20, 2009 20:34:07 GMT -5
hey man... this is my SUMMER work out... just started my summer a couple days ago... been a bit busy... mostly just did a lot of 12 oz stripper curls... but started up today.. and DAMN! ha..
bench: 150# - 14, 12, 10 reps incline: 110# - 12, 10, 10 DB bench (killed me): 55#- 9, 50#-9, 8 pull ups: 8, 6 flies (sitting- some other guys had just started on a diff exercise on standing): 70# (i think)- 12, 12, 12 Tri's (non super set.. worked in with some guys): 70# - 12, 12, 12 push ups: 16, 9.23 (failed after not gettin too much off the floor... ha) v-ups: 25, 12, 7, 6... haha insteada 2x25 half ups and leg raises
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Post by Jared Enderton on May 21, 2009 1:03:48 GMT -5
haha it's honestly good to see you struggling a bit there at the end of the workout- shows the program is working- and that you did too many 12 oz. curls ha!
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ole
Junior Member
Posts: 64
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Post by ole on May 21, 2009 10:54:29 GMT -5
hahaha.. went on a 6 night binge after my last final......... sooo ahhh... haha.. but no, a lil tight and sore this morning, i'm sure it will be worse tomorrow..... i plan on doing day 2 today... and then since day 3 is basically day 1, i don't feel TOO horribly bad about missing it, since i got a late start with moving and stuff earlier in the week...... start next week and hit all three days hard..
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Post by Jared Enderton on May 21, 2009 15:33:11 GMT -5
ha sounds good. Ya gotta ease into it- I would honestly recommend 2x/week for the first week anyway- or else you may feel worthless for the whole week ha. how did finals go?
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ole
Junior Member
Posts: 64
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Post by ole on May 21, 2009 19:37:31 GMT -5
enderton i hate you and your damn work out! haha, just kiddin- dunno what i did comin down off my last set of shoulder press, but tweaked somethin and then when i stood up my neck was out of place... like it was during wrestling in high school, just not as bad right now... (good thing i've already scheduled a chiro appt for tomorrow! ha..) buuuut so cut the resta my shoulder workout out.. just the 3 ways... sooooo today i did: shoulder press: 10 reps- 105#, 110#, 115# (little weak there... should be better) 3 way shoulders: skipped precher biceps: 12x-60#, 11x-60#, 9x55# (pissed me off) rope bicep: 3x10@35.5# Strippers: 2x5 starting with 2-2.5 on each side.... last lift on last set missed, only got like 4.5 reps with the bar..... pissed me off again, so put the weights away and came back to finish and did the full 5 more times.... ha, can't end the work out on a missed lift! ha) and then just did abs on decline bench.... oh, and warm up was an hour of throwin football around/runnin routes and shit... felt good (on knee and elbow (which has been sore for like a month after tweeking it wrestling with some guys at the field house))
as far as finals- meh, ended the year alright, so musta been good- stressful as always, but ended the year with an A, 3 B's, and a B-... so i'll take it! ha. you?
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Post by Jared Enderton on May 23, 2009 14:29:23 GMT -5
Nice... not bad grades at all. Did you get your neck worked out? It's good you are weak on shoulder press- just more room for improvement ha! I had 17 credits but came out pretty dece. I had a gooood dang B+, but it wasn't a major course, still pretty close to a 4.0 so not a big deal.
I gotta start wrestling more too... I was wrestling a day or 2 a week a while back- need to find someone to wrestle with though!
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ole
Junior Member
Posts: 64
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Post by ole on May 26, 2009 21:27:08 GMT -5
shiiiit.. a 4 point! i havent seen anything close to that since gtown!! lol... so props!! and i'd f-in LOVE to start wrestling a bit again... but yeah, got my neck and back feelin better.. not perfect.. but he said the muscles were too tight to get it all the way adjusted... still had a shitty ass work out today tho... idk, my 3rd wisdom tooth is finally comin in, got pretty shwasted fri and sat, eating habits havent been the best lately, head wasn't 100% committed thru the whole workout... ha, all excuses- but idk why i had such an off day..
Bench: 155#- 14, 9, 6 reps Incline: 115#- 10, 7, 6 reps DB Bench: 55#- 10, 6, 10 reps (haha... by that point i was gettin REALLY pissed at my workout.. and idk what it was, but somethin clicked before i went into that last one and i was PUMPED all the way thru it..) Pull ups: 7, 6 Flies (seated again): 115#- 18 reps, 145#- 8, 8 reps Tri Ext/Rope superset: 72.5# (both)- 10/6 reps, 67.5# (both)- 10/10 reps, 62.5 rope- 10 reps, 67.5# ext- 10 reps Push ups: 12, 12 V-ups: one set of 30 and i left pissed... ha..... came home and had a whole box of stove top stuffing to help me feel better.......... lol
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Post by Jared Enderton on May 26, 2009 21:59:36 GMT -5
Everyone seems to have those days, where nothing goes right. Looks like we both chose for it to be today ha. You still got a lot of work in though- don't be too upset. That sounds like a great combination to have a bad day. Although, it's much better to go through with it! Maybe I should go eat a chocolate chip cookie dough blizzard to cheer up ahaha!
Keep your head up, eat a lot, sleep a lot, your next workout will be fine!
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Post by Megan Rose on May 26, 2009 22:13:51 GMT -5
how about.... i buy you both a choco chip cookie dough blizzard, and then you both buy me one.
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ole
Junior Member
Posts: 64
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Post by ole on May 26, 2009 23:50:55 GMT -5
alright... next time we're all together, you can buy both of us one each, then we can both together buy you one? i'll agree to that.. lol- but na, we'll all have to get together sometime! so u guys can meet better, gotta get my "besties" together right??
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Post by Jared Enderton on May 27, 2009 21:38:54 GMT -5
haha remember how you wanted me to "check" on megan? because I knew a lot of ppl from eburg ole? hahaha. too funny...
That does sound good Megan! The first time we are all together you can buy... haha cause we don't see each other very often!
We definitely should though. Megan you back in the burg? I know Ole's home... I'll have to let you guys know when I am back- or make a trip to IC again- not when ole is just completely annihilated either haha! PS- remember I pretty much saved your life that night- those dudes were going to try to kill you haha!
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