SFGiantsMVP's AAFC Log

Group: General Fitness & Exercise

Created: 2011/12/31, Members: 379, Messages: 54578

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/18, 03:53 PM Feeling Better and after a week off I'm ready to hit the gym. 1st post to come tomorrow. -------------- Knock-Um Down & Keep-Um Down! http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609 Squat 285 Deadlift 355 Bench 260x2

Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2009/01/19, 03:41 PM Go get em! -------------- Bettia Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing. -Stacey Chapman
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/19, 05:59 PM Ab & Adductors x3 Squat Pauses (4 count Below Parallel) Bar x8 135x5 Warm-UP 171x5x5 @ 60% 1RM Deadlift 4" Deficit 266x2x2 @ 75% 1RM Deadlift (Speedwork) 213x3x6 @ 60% 1RM Assistance: Seated Calves x3 Standing Single Leg Curls x3 Weighted Captains Chair Abs x3 -------------- Knock-Um Down & Keep-Um Down! http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609 Squat 285 Deadlift 355 Bench 260x2
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/20, 06:27 PM Low-Pulley Deltoid Raise x3 Bench Pauses (4 count @ Chest) Bar x8 135x5 Warm-UP 162x5x5 Push Press Bar x8 114x5 140x5 160x3x2 140x5 High Hammer Rows 200x5 245x5 275x5x2 245x5 Assistance: Pulldowns x3 Face Pulls x3 -------------- Knock-Um Down & Keep-Um Down! http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609 Squat 285 Deadlift 355 Bench 260x2
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/22, 06:29 PM Ab & Adductors x3 Squat Bar x8 135x5 185x5 230x1 255x1 290x1 PR 230x3x3 Assistance: Good Mornings 145x8x3 Weighted Captains Chair Abs 35x9x3 -------------- Knock-Um Down & Keep-Um Down! http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609 Squat 290 Deadlift 355 Bench 260x2
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/23, 05:46 PM Low-Pulley Deltoid Raise x3 Bench Bar x8 95x5 135x5 175x3 215x1 245x1 275x1 I had it but spotter grabbed the bar then told me I shouldn't use my legs and next time to keep them in the air or on the bench. I said no I need to use my legs for power and he says that it your getting all you power from your legs and shouldn't I have a Bodybuilder friend that say, I cut him off right there and said look I need my legs I'm trying to Powerlifting I need my legs and if I don't want to use my legs I'll do Floor Presses. 275x1 Pr (NEW SPOTTER) Assistance: Close Grip Bench 185X8 185X6X2 Wide Grip Lat Pulls 165x8x3 DB Shrugs 80's x15 90's x15 110's x9 Hammer Curls 30's x12 40's x8 -------------- Knock-Um Down & Keep-Um Down! http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609 Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/24, 02:20 PM ============ Quoting from sean72: Congrats on pressing 275. ============= Thanks, I was surprised I got it the 2nd lift becuase the 1st was tough as is. -------------- Knock-Um Down & Keep-Um Down! http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609 Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/27, 11:40 PM 1st day at Wild Iron with the big boys and I still remain humble. Green Band Ab & Adductors x12x3 Deadlift 145x5x2 Warm up 235x5 66% 285x5 80% 325x3x3 91.5% Assistance: Safety Squat Bar Good Morning (1st time on this bar and I was terrible) Barx8 150x5 <---Stupid 110x8x3 Standing Spud Abs 50x20 <---Stupid 70x8x2 50x8 Purple Band Good Mornings 8x3 @ Home I stretched and ate Tomorrow Cardio and stretch -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/29, 11:34 PM Bench Bar x8 95x5 135x5 185x5 205x5 225x3 235x3 Assistance: Seated Behind The Head Military Lockouts 130x5x3 140x5 Standing T-Bar Rows 90x8 135x8 160x8 JM Press 65x12 95x15 95x8 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/01/31, 04:01 PM Green Band Ab & Adductors x8x3 Low Box Squat Barx8 135x5 185x5 Reverse Purple Bands Added 225x5 275x3 315x1x3 Assistance: Decline Abs 25x8 on chest 10x4x3 on top of head Tire Drags x4 stretched @ home -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/01, 03:09 PM Bench Bar x8 135x5 Add Reverse Strong Band (Blue) 225x5 315x5 Add 2 Board 365x3x2 385x1x2 315x8 Assistance: Back Rows 135x5 135x8 145x8x2 Cable Rows 140x8x3 Face Pulls Purple Band x12 Face Pulls Green Band x12x2 Hammer Curls x3 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/04, 01:24 AM Green Band Ab & Adductors x12x3 Squats With SSB & 80 lbs OF Chains Barx8 150X5 150x5 + Chains 170x2x5 + Chains 190x2 + Chains 200x1 + Chains Deadlift Against Quadded Mini's Adding 200 145x5 145x3 + Bands 165x3x3 + Bands Assistance: Standing Spud Prison Abs 90x2 <---Stupid 50x8x4 Pull Throughs 70x8 50x8x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/05, 11:08 PM DE Bench With 40lbs of Chains Barx8 Barx8 + Chains 95x5 + Chains 135x3 + Chains 155x3x5 + Chains 175x3 + Chains Assistance: Standing Military Press 95x8 115x8x3 Standing T-Bar Rows 135x8 160x8 180x8x2 Panora Pulldowns 40x8 50x8x3 Cable Rows 90x8 160x8x3 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/07, 08:14 PM ME Deadlift 135x5 DOH 225x3 DOH 315x1 DOH 365x1 Mix PR 315x2x3 DOH 315x1 DOH Assistance: Good Mornings 145x8 165x8x3 Pull Throughs 50x8 60x8x3 Decline Abs 25x8 on chest 10x4x2 on top of head Lowered Bench a notch 10x5 on top of head -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 355 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/08, 08:09 PM Wild Iron went to the Louie Simons seminar this weekend so Today, Yesterday and because of daughters Doctor appointment on Tuesday I'm training at the Commercial Gym and will be back at Wild Iron on Thursday. ME Bench Bar x8 135x5 185x3 225x3 245x3x2 245x2 225x3 Assistance: Standing ISO Hammer Shurgs Using Straps 360x8 410x8 430x8 450X8 Standing ISO Hammer High Rows 230x8x4 CGBP 3 Board 185x8 225x6x2 Crappy Spotter Didn't Know How To Hand Off. 225x8 Super Fast Super Smooth New Spotter Propper Hand Off, I Can Go Heavier Next Time With Good Spotters. Face Pulls 50x8 60x8 70x8x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/08, 08:21 PM Correction ISO Hammer High Rows 230x8x4 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/11, 12:06 AM Back to Normal Schedule ME Lower (Deload) Tire Drags Squats With SSB Barx5 150X5 180x3x3 180x2 Assistance: Stiff Legged Deadlifts 135x8 185x8 225x8x2 Standing Spud Prison Abs 50x8 70x8 80x6x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/13, 12:05 AM ME Upper (Deload) Bench Barx8 135x5 185x3 185x3x3 With 4 second pause @ chest each rep Assistance: Pull-Ups Bodyx5 Green Band Assistedx8 Purple Band Assistedx8x2 Panora Pulldowns 50x8x4 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/14, 03:53 PM DE Lower (Deload) Speed Squats Barx8 135x5 155x2x4 Assistance: Good Mornings 135x8 155x8 165x8x2 Decline Abs 35x6 on chest Bodyx6x3 Hands on top of head -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/15, 02:37 PM DE Upper (Deload) Speed Bench With 50Lbs of Chains Barx8 + Chains 95x5 + Chains 115x3x4 + Chains Assistance: Purple Band Assisted Pullups 8x2 6x1 CGBP 3 Board 225x8x2 4 Board 225x8 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 290 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/18, 12:58 AM ME Lower Box Squats 14.5 inches Barx8 135X5 185x5 225x3 245x1 265x1 285x1 305x1 PR 315 Failed Assistance: Deadlifts 145x8 235x5 RDL 235x8x3 Green Band Pull Throughs 8x3 Standing Spud Prison Abs 70x8 90x8x3 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 305 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/20, 12:05 AM ME Upper Bench Barx8 95x8 135x8 185x5 Add Reverse Blue Bands 315x3 365x3 405 Failed 385 Failed 315x5x2 325x8 Live and learn I was all over the place and head up my ass today during Bench. Assistance: T-Bar Rows 135x8 180x8x3 JM Presses 95x12-15 lost count and trying to get form down 135x8x3 Green Band Face Pulls 4x8 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 305 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/21, 03:14 PM DE Lower Tire Drags Speed Squats Against Green Band (1st time) Barx8x2 Add Green Band Barx5 95x5 135x2x10 Assistance: Good Mornings SSB Barx8 110x8x2 130x8x2 Pull Throughs 50x8x4 Standing Spud Prison Abs 90x8x4 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 305 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/22, 02:35 PM DE Upper Speed Bench With 40Lbs of Chains Barx8 Barx8 + Chains 135x3x8 + Chains Assistance: Cable Rows 180x8x4 Pulldowns 70x8x4 Hammer Curls Who gives a rats assx3 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 305 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/24, 05:40 PM ME Lower Deadlift 135x8 DOH 225x5 DOH 275x3 DOH 335x1 DOH 385x1 Mixed PR 335x2x3 Mixed (I started switching mixed grips for the 1st time and it was odd at 1st) Assistance: Romanian Deadlifts 225x8x3 DOH 225X8 Mixed Hypers Bodyx12 25x12 45x8x2 Kneeling Cable Abs 75x12 <--this was a waste 90x12 <--this was a waste also 100x12 120x8x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Training @ Wild Iron Squat 305 Deadlift 365 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/26, 11:09 PM ME Upper Bench Barx8 135x5 185x3 225x1 255x1 285x1 PR 295 Failed 245x2x3 Assistance: DB Shrugs 120'sx8x4 Wide Grip Pulldowns 165x8 180x8x3 Pulldowns 90x8x2 100x8x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 275
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/02/28, 02:51 PM DE Lower Speed Squats Barx8 135x5 185x2x10 Assistance: GB Pull Throughs 8x4 RDL 235x8 245x8x3 Decline Abs Hands and Plate on Head 8 5x8 10x6x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/01, 06:11 PM DE Upper Speed Bench Barx8 95x8 135x8 175x3X8 Assistance: Standing Arnold's 45'sx8x4 Hammer Rows 180x8 190x8 200x8x2 CGBP 3-Board 225x8x3 Face Pulls 60x10x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/04, 02:18 AM ME Lower 12.5 Box SSB Squats & Chains 90 lbs Barx8 150x5 150x3 + Chains 170x1 + Chains 190x1 + Chains 200x1 + Chains Assistance: Romanian Deadlifts 235x8 255x8 265x5 Green Band Pull Throughs x8 Purple Band Pull Throughs x8x3 Prison Abs 100x8x4 Tire Drags -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/05, 11:24 PM After today I will take the rest of the week off to deload so I can adjust my schedule to suite for training for the April 26th Meet at Super Training with my team Wild Iron! ME Upper Bench Revers Green Bands Barx8 Add Bands 135x8 225x8 275x3 295x1 315x1 335x1 355 Failed Assistance: T-Bar Rows 135x8 180x8 200x8x2 Assisted Monster Mini Pullups x8 Had to stop as I felt poping in the shoulder but no pain. Panora Press 40x8 60x8 To Heavy 50x8x2 Cable Rows with short straight bar 90x8 140x8 160x8x2 Hammer Curls x2 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/10, 11:44 PM ME Lower Deadlifts off 6 inch boxes 145x8 235x5 285x3 325x3 375x1 415x1 Assistance: Hypers 45x8x2 50x8x2 Pull Throughs 50x8x2 60x8 70x8 Tire Drags Prison Abs 90x8x4 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/12, 06:15 PM DE Upper Bench 5X5 Pauses with 60% of 1rm Barx8 95x8 135x8 165x5x5 With Pauses Assistance: Overhead Presses 135x8 135x6x2 Hammer Rows 180x8 200x8 210x8x2 Pulldowns 90x8x4 Face Pulls 60x8 70x8x3 Today sucked ass I had nothing in me at all but I kept on pushing. -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/14, 07:06 PM Today sucked I had to ref a soccer game unknowing that I was going to do so and then I went to train and my lower back started to tighten up real bad on me so I had to just call it quits and go home. DE Lower Squats 5x5 Pauses at 60% 1rm (these along with bench Pause are going to be once a gain a major part of DE days because they do so much good for me. Barx8 135x8 185x5x5 with Pauses Ok here goes the back so I'll stretch it out. Assistance: Close Stance Squats 185x8x2 Kneeling Cable Abs 120x8x2 This is BS going to go stretch AGAIN and go home stupid low back! -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/15, 03:19 PM DE Upper Speed Bench Against Doubled Mini's Barx8 Add Bands 95x8 135x3 155x3 185x1 195x1 205x1 215 Faild Assistance: Seated Rows 160x8x4 Chinup 6x2 Panora Press 40x8 50x8x3 Blue Band Face Pulls x4 -------------- Knock-Um Down & Keep-Um Down! My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631 Knockum Down & Keepum Down! Team Wild Iron Squat 305 Deadlift 385 Bench 285
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2009/03/17, 11:30 PM Since I'm the only one doing this shit I'll only post in my log in the Powerlifters forum for now on! -------------- Knock-Um Down & Keep-Um Down! Team Wild Iron -------------- wildirongym.com -------------- Squat 305 Deadlift 385 Bench 285 My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1631
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2009/03/23, 12:01 PM Hey guy! Sorry everyone kind of flaked and I have been pretty ill. I am barely getting back online to do things. I am still reading your progress though and am amazed at how well you are doing. Once again, my apologies for being so out of the loop. Keep up the good work! -------------- Bettia Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing. -Stacey Chapman