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Messages - cowed77

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676
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 14, 2010, 01:56:08 pm »
haha, i dunno man, the first dude's back is like ramrod straight. i'll see if i can get a vid up or somethin.

what's it for next week?

677
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 14, 2010, 03:55:13 am »
i dunno abt the legs frankly, the squats were alright, lunges felt tough at times.
but i did get abt 2-3 inches in a fatigued and sore state, so i hope that means im onto somethin good.

i've been seeing alot of journals here talkin abt squat stance dude, what is a powerlifting stance anyway? toes more flared out, knees pointing further out?

if thats the case, i think im like that too. frm ur vids of u dong the squats, i notice that u point ur knees almost straight infront... is that better for vert?

678
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 13, 2010, 01:16:04 am »
Im feeling pretty strong right now, feel like i can pr my bench if i tried...

679
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 13, 2010, 01:13:58 am »
Ah... Alright, wil do adarq!
Well, it was a 3pt contest thingy, 25 shots in 1:30 is kinda taxing..
I dunno wat the definition of a setshot is, but its like, gather, aim, shoot+jump at the same time, instead of jump, den shoot...
One of the deadliest shooters, he doesnt get up too much, shoots fucking fast. Just crazy. Got 8 or nine in a row.

680
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 12, 2010, 10:41:10 pm »
week 40
week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

681
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 12, 2010, 10:40:48 pm »
week 40
week 3 GPP: lower A, tues

warmup, prehab
sprint warmup

sprints: 5 x 20m
SVJ: abt 10 total
MR tuck jumps: 4 x 10

supposed to do ME jumps, but was lookin at the wrong page, and did SVJ instead :/

REA squats: 4 x 3 x 45kg
Squats: 3 x 8 (92.5, 95, 95)

18" stepups
3 x 8 x 62.5

DB reverse lunge
3 x 8 x 22.5

calf raises
4 x 5 x 85

pullups
3 x 10

682
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 11, 2010, 11:04:05 pm »
haha, couldnt feel my shot at all, epic fail lol. didnt help that i was the only one shooting jumpshots, while everyone else were doing setshots.

got to the final round of the skills contest, but after i missed the first pass thru the hoop i knew i couldnt win the top placing alr, so horsed around, got 3rd.

one good thing came outta it though, legs were pretty sore, but got 3 inches above the rim still. hopefully this means that when i get out of this GPP phase, i can get a few inches...
tried SLRVJ once, got 1 inch above lol. also a fail.

683
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 10, 2010, 11:39:10 am »
did my lower A today, minus the dips, cause there's a 3pt contest thingy for the rec league, and im taking part.
not gonna win it for sure, since i didnt train for it at all, but still... gonna have fun anyways.

i'll only be able to do one upper body workout on thurs dude, then the Lower B on fri. so since i can only do 1 upper body wo this week, should i try to up the weights a little?

684
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 08, 2010, 05:31:32 am »
thanks alot man, thought u'd been away or something!

yea, that sounds like a good idea. had thought u wanted it that way lol.

685
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 07, 2010, 11:32:55 am »
yo yo adarq!

686
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 06, 2010, 04:14:55 pm »
whats it for the next week dude?

687
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 06, 2010, 04:14:31 pm »
week 39
week 2 GPP: thurs, upper B

sprint warmup
SVJ
tempo sprints: 1 x 6

S1: DB paused flat bench
5 x 25, 28, 28
S1: paused seated rows
5 x 45, 50, 55, 60

S2: dips
16, 17, 18
S2: paused pullups
4 x 8

S3: pulley triceps pushdown
8 x 26, 26, 26, 29
S3: DB biceps curls
8 x 10, 10, 12.5, 15
S3: shoulder matrix
4 x 8 x 5kg

reverse chops
2 x 5 x 19
reverse crunches
2 x 15

688
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 06, 2010, 04:14:11 pm »
GPP week 2: wed, lower B

prehab, warmup
sprint warmup

ME sprints
3 x 20m

ME jumps: 7-10
MR tuck jumps: 4 x 10

jump squats
5 x 3 x 25kg

pin squats
8 x 80, 90, 95

DB walking lunges
5 x 5 x 30kg each hand

had to modify to sets of 5, cause grip wasnt up to 8 reps

seated DB calf raise
3 x 10 x 30kg

dunno how to add more weight, thats the heaviest DB in the gym...

pullups
3 x 11
dips
3 x 16

reverse chops
2 x 5

689
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 06, 2010, 04:13:15 pm »
GPP week 2: tues, upper A

prehab, sprint warmup

SVJ: about 10

tempo sprints
40m, 2 x 5

S1: bench
8 x 65, 70, 72.5
S2: seated rows
8 x 45, 50, 55, 55

S2: incline DB bench
8 x 20, 22.5, 22.5
S2: weighted pullup
4 x 8 x 7.5kg

S3: pulley tricep pushdown
8 x 24, 26, 28
S3: EZ bicep curls
8 x 12.5, 15, 17.5
S3: shoulder matrix
4 x 8

reverse cable chops
2 x 5 (each side) x 19(dunno how heavy, assume to be kg)
hanging leg raises
2 x 10
plank
1 x 2mins

690
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 03, 2010, 11:14:02 am »
finished upper A already heh heh...

same, just tried to add abit of weight to each exercise...

i find that i finish upper body days faster...

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