[Brandon MacRea]

Hey man, sorry about this morning. First day of any REAL snowfall and sure enough I get into a (minor) accident... going to try again tomorrow, hopefully that works out. Did you and Josh get some work in?

[Standard]

Originally Posted by jk3004

What?!? That's an awsome way to do DLs.... if you like to throw in face plants as an assistance excersise.

...and to go with that today some guy was showing his two buddies how to bench, from what i saw he "kinda" had a clue but for some reason his target lowering point was basically windpipe/colar bone level with a suicide grip for the beginner to boot.

[Standard]

Day 1: Cardio, Boxing, Chest... So very very tired

Well after MacRea stood us up (Jokes), we did some running anyways. I felt like complete shit because i woke up too late and my body just wasn't firing on all pistons yet.

AM: Conditioning

Stair Sprints (90 steps)
6 sets alternating doubles and singles

PM: Boxing
I have no real clue about boxing but i might as well learn, just focusing on basic punches and some combos to break up the repetition. Will probably start KK's heavy bag how to next time, Brandon can you help me with form?

Heavy Bag work
4 five minute rounds, working mainly jabs and small combo's

Night: Weight Training

Busy night to say the least, felt really drained near the end but benching felt really good.


Bench
135 x 15
135 x 15
225 x 6
245 x 2
275 x 1.5 (no depth on the second one)
225 x 4
225 x 3
185 x 8

Incline Bench
185 x 8
205 x 4
135 x 12

Dips (chain +7lb)
BW + 52 x 4
BW + 52 x 5
BW + 62 x 5
BW + 77 x 1 (soo tired)
BW x 10

DB Flys (per DB)
55 x 10
65 x 8
70 x 5

CHINS/Pullups (done at random times, mainly during bench)
5 P
5 P
5 C
5 P
5 C
5 C

[jk3004]

Originally Posted by Standard

DB Flys (per DB)
55 x 10
65 x 8
70 x 5

Oh boy. That's not very bort like of you. how long do you plan on doing HVT?? Are you going to switch it up in a few weeks?

[Standard]

Originally Posted by jk3004

Oh boy. That's not very bort like of you. how long do you plan on doing HVT?? Are you going to switch it up in a few weeks?

Neither is a measly 275 bench haha,

Going to be doing HVT for a few weeks yet to come, i'm going to set a cap on my weights to keep the reps a bit higher also, for about 2 weeks, probably cap bench at 225, squat at 315 and deads at 365.

[Brandon MacRea]

Yeah man, I'd be happy to help your boxing along. I'll bring my focus mitts when we run and show you some stuff, plus it'll be a decent warm-up. Also, come on over any time, I've put together a decent home boxing gym over the years

[Standard]

Day 2: High volume pull

Decided to cap my weigths to force me to do more reps, i'll usually just work up to a near maximal load if i don't just set a cap for myself. If i can lift 400lbs why stop at 300? obviously not the smartest approach so this helps counteract it.

CHINS/Pullups (minimal rest)
10 P
8 C
5 P

BOR (double underhand)
135 x 15
225 x 10
245 x 10
275 x 8

Deads (done as singles)
225 x 8
315 x 5
365 x 10
225 x 10 (continous)

T-Bar Row (Plates x reps)
4 x 12
5 x 10
6 x 7

CHINS/Pullups (dead at this point)
5 P
5 C
5 P
5 C
6 C (using square frame)
5 C (using square frame)
5 C (using square frame)

BB Curls
70 x 10
120 x 6, 70 x 8 (drop set)

[mschatz]

Originally Posted by Standard

Day 1: Cardio, Boxing, Chest... So very very tired

Well after MacRea stood us up (Jokes), we did some running anyways. I felt like complete shit because i woke up too late and my body just wasn't firing on all pistons yet.

AM: Conditioning

Stair Sprints (90 steps)
6 sets alternating doubles and singles

PM: Boxing
I have no real clue about boxing but i might as well learn, just focusing on basic punches and some combos to break up the repetition. Will probably start KK's heavy bag how to next time, Brandon can you help me with form?

Heavy Bag work
4 five minute rounds, working mainly jabs and small combo's

Night: Weight Training

Busy night to say the least, felt really drained near the end but benching felt really good.


Bench
135 x 15
135 x 15
225 x 6
245 x 2
275 x 1.5 (no depth on the second one)
225 x 4
225 x 3
185 x 8

Incline Bench
185 x 8
205 x 4
135 x 12

Dips (chain +7lb)
BW + 52 x 4
BW + 52 x 5
BW + 62 x 5
BW + 77 x 1 (soo tired)
BW x 10

DB Flys (per DB)
55 x 10
65 x 8
70 x 5

CHINS/Pullups (done at random times, mainly during bench)
5 P
5 P
5 C
5 P
5 C
5 C

Dayummm! three a days now?

[Standard]

Originally Posted by mschatz

Dayummm! three a days now?

well i am going to aim for 2 i was just carried away that day...

[mschatz]

Originally Posted by Standard

well i am going to aim for 2 i was just carried away that day...

must be the new av...