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Messages - cowed77

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151
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2012, 01:06:15 pm »
Damn! I thought I was being optimistic when I said 20%, hardly anyone gets that much where I'm, but u one upped that.

U must hv been a key performer or some top kickass dude at work.

Great job!

152
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2012, 06:09:01 pm »
congrats man. 20%?

what are u doin again? and hahahaha, wats the pay package like now if u dont mind my asking?

 :highfive:

153
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 24, 2012, 10:37:43 am »
week 117
24 Apr, Tues

s1
bench: 5 x (50, 60, 70, 80, 90, 4*102.5)
m row: 5 x (50, 60, 70, 80, 90, 90)

s2
DB incline bench: 10 x (20, 25, 25, 25, 15*25)
Pullups:                       (12, 12, 13, 13, 14)

s3
tri pushdown: 8 x (34, 36, 39, 39)
rear lat raises: 10 x (10, 10, 10, 10)

x hammer curls: 10 x (7.5, 10, 10, 12.5)
EZ preachers: 10 x (15, 17.5, 15, 15)
BB curls: 10 x (20, 22.5, 22.5, 22.5)

incline bench leg raises: 2 x 20

- bench topset was good, every rep pretty fast. should be able to rep out 5 next week.
- gonna skip lower body this week, foot metartarsal still hurts, cant put too much weight on it, or dorsiflex without some pain.

154
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 22, 2012, 09:48:17 am »
week 116
wed, 18 Apr

S1
bench:             5 x (50, 60, 70, 80, 90, 3*102.5)
machine rows: 5 x (50, 60, 70, 80, 90, 100)

S2
DB incline bench: 10 x (20, 22.5, 25, 25, 25)
pullups: 5 x 12

S3
Tri pushdown: 8 x (31, 34, 39, 39)
rear raises: 4 x 10 (10)

hammer curls: 10 x (7.5, 10, 10, 10)
EZ preachers: 10 x (15, 15, 9*15, 10)
BB curls: 4 x 10 (20)

- yes just the empty bar for BB curls LOLOL. in my defence, gym was totally empty already.

155
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 20, 2012, 12:05:34 am »
Why is training Ur mind far more interesting and fun :(
Looks like ur denouncing wat u used to do :(

156
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 17, 2012, 05:53:08 am »
i have absofuckinglutely no idea what the last 5 posts meant.

 :'( :'( :'( :'( :'( :'( :'(
 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

157
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 16, 2012, 09:28:48 pm »
<a href="http://www.youtube.com/watch?v=Ig9Y15d6blI" target="_blank">http://www.youtube.com/watch?v=Ig9Y15d6blI</a>

158
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 16, 2012, 09:28:29 pm »
Week 116, mon

Warmup, prehab (TKE, cobra, clams)
Mr tucks: 3 x 5
Sprints: 2 x flats

Rea squats: 3 x (30, 40, 50, 60, 70)

Squats: 5 x (90, 100, 110)
3 x (120, 130, 140, 1*145, 150)

RDL: 3 x 7 (30)

Calf raises: 10 x (100, 120, 130, 140, 140)

Dips: 2 x AF (almost failure): (41, 30)

- 150 triple is a PR
- felt crap working up however. Tucks felt retarded, sprints felt weak, PR'ed anw.
- weird how the body functions, last week or so felt great going in, but failed at top set.
- these days however, ramp up sets never felt easy. Eg, 100, 120, 130, ALL felt not easy.
- this is unlike previous times when I squatted with the old stance, by the time I had got to 140 top set capability, 120 almost always flew up. Oh well.

- another plus one to OHP. 40 dips is pretty boss for me, esp since I hv not been workin it. Wat ppl say is right. If ur in a period where u can't do too much work, do OHP for Ur upper body lifts instead of bench.

159
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 10, 2012, 05:02:38 am »
Week 114, mon

Prehab: clams, cobras, tke, swings.
Mr tucks: 3 x 5
Sprints: 2 x flats
Depth jumps: abt 10

Squats
5 x (90, 100, 110)
3 x (120, 130, 140, 145, 2*150)

RDL: 3 x 6 (100, 110, 110)

Walking db lunges: 3 x 7 (30)

- depth jumps didn't feel too good, only got one attempt with almost full fingers on ceiling.
- lost tightness on way down on topset. Felt tough, didn't get to parallel, slightly above.
- hope the slightly lower vol means lesser doms. Will want to jump more.

160
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 03, 2012, 12:16:32 pm »
week 114
3 apr, tues. upper.

S1
Bench:    5 x (50, 60, 70, 80, 90, 4*102.5)
m. rows: 5 x (40, 50, 60, 70, 80, 90)

S2
DB OHP: 8 x (20, 22.5, 22.5, 22.5, 15* 22.5)
pullups:          (12, 12, 12, 12, 15)

S3
EZ bicep: 8 x (20, 22.5, 22.5, 22.5)
tricep OHP: 8 x (29, 34, 34, 12* 34)
rear DB lateral: 10 x (7.5, 7.5, 7.5, 15* 7.5)

- probably could have grinded out the last fifth rep for bench topset.
- overall a pretty decent session

161
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: April 02, 2012, 10:55:40 am »
week 114
mon, lower

warmup, prehab (TKE, back, clams)
sprints: 2 x flats
tucks: 3 x 5
depth jumps: 12 or so.

squats:
5 x (90, 100, 110, 120, 130)
3 x (140, 145, 147.5)

- got meeting at work, scrapped the rest of the workout.
- depth jumps were alright, got fingers on ceiling abt 3 times or so.

i think she should still look pretty hot even now, so i'd probably say yes LOLOL.

162
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 28, 2012, 12:29:56 pm »
only if she looks like claudia schiffer raptor  :P

163
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 28, 2012, 12:29:22 pm »
week 113, wed

s1
bench: 5 x (50, 60, 70, 80, 90, 100)
machine rows: 5 x (40, 50, 60, 70, 80, 90)

s2
OHP: 8 x (40, 50, 55, 50, 10*50)
pullups:    (12, 12, 12, 12, 17)

some curls.
- felt like sh1t going in.
- shoulder was abit gimpy, no idea from what.
- bench topset felt powerful though.

164
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 27, 2012, 12:13:10 pm »
yea true that D4!!

165
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: March 27, 2012, 12:12:46 pm »

week 113 tues

warmup, prehab (TKE, back)
sprints: 2 x flats
MR tucks: 3 x 6

squats: 5 x (90, 100, 110, 120, 130, 140)

RDL: 3 x 7 (100, 110, 110)

DB lunges: 3 x 7 (30)

calf raises: 10 x (100, 110, 120, 130, 140, 150)

bench leg raises: 2 x 20

- will be using bench leg raises more often than not, grip is super taxed from earlier stuff.
- will be trying to do heavy calf raises from now on whenever the back doesnt feel too taxed as well.

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