President_fad's Campaign (journal)

Important!! The following is a text only archive!
For full features; Go to President_fad's Campaign (journal)

posted by president_fad

I figure sincei post here often, ill start a log here too.

Chest/shoulders/abs

3board press

warm up

135x10
185x5
225x3
275x1
320X1
325X0 M

hammer grip dbell presses

90x7
95x5x2

decline flys

65x15
65x12
50x18

abs
1platex10
2platex10
3platex10
4platex10

shoulders

barbell press

85x4
135x3

lateral raises

35x10x3

posted by estray

Good lifts. What are you doin with the plates on abs. Crunches with the plates on your chest?

posted by president_fad

sit up on the decline bench, notch at the lowest setting.

posted by Smallguy

nice lifts bro

your board presses are solid u got 10lbs on me for the hammer grips presses but blow me away with your boards I can't bench over 260... i get 26 for 4-5 but miss 265

I've decided not to bench for a bit till I can improve my triceps donig CG bench work... till I can get 2 plates then I'll try benching agian

posted by president_fad

u can do 260 for 4-5 but cant do 265 once?

wheres ur sticking point??

posted by AMERFOOTBALL

good lifts fad...

posted by president_fad

Legs

box squats 13.5 incher

warmup

135x10
225x6
315x2
405x1 (added briefs)
455x1 (came up and went forward, don’t think I was warmed up enough but I made sure I leaned back on the rep)
455x1 (perfect, leaned back and came up fast)
475x1 ( leaned back and came up fairly quick, had more in me)

had to cut the day short, I had to be at class at 6, and we had to wait for like 15 minutes for the squat rack cus of some duesches that like to do heavy weight, but do ¼ squats.

will do some hammies n abductors/adductors 2morrow.

posted by Smallguy

in my head...lol

I get the weight down touch up and then the weight sinks into my chest and I can't get it off

posted by president_fad

i would def try some board presses, cus then youll be able to get more weight in your hands and get used to it.

posted by president_fad

Back/bis/hams

deads

135x10
225x6
315x4
405x1
455x1
520x1
570x1 pr

pull throughs

Stack+25x10x2

tbar rows

5platex6
6platex6x2

face pulls

stack+10x10x3

rear lateral raises?
55x10x2

biceps curls n stuff

lying leg curls
110x10
120x10
130x6

posted by president_fad

welp today completely sucked ass. First time ive had a badworkout in god knows how long.

2board press

warmup
135x10
185x4
225x2
275x1
315x0 Felt like 800lbs
295x1 barely
225x7

hammer grip dbells

95x3....2 less than last week i said **** it and left. I stayed up wayyyy to late last nite and it just wasnt worth it.

posted by president_fad

3-23-06 legs/back
full squat

barx?

135x10
225x6
315x4
405x1 (add briefs)
500x1
515x1 (went forward a little bit, so my spotter helped me, but i woulda had it)
515x1 got it, no help.

leg extensions
150x10
170x10

leg curls

130x10
150x7
130x10

back machine

130x10
150x10
110x10

posted by president_fad

pinned overhead press bout 5-6" rom

warmup
85x10
135x6
185x4
225x1
235x7
240x5

scrape the paint

75x20
75x17
75x15

tricep pushdowns

stack x 20
stack x 17
stack x 13

I didnt get any hip work in yesterday, and BP said thats prolly why i came forward so i did some today, but ill usually do it on leg day.

adductor?
110x20
130x17
110x18

Cable / Band Knee Drive

60x20x2

abs
2plates x 10
3plates x 10

posted by Joe_Ice

strong mofo

posted by president_fad

Back/hams/hips

gm’s

warmup

135x10
185x8
225x6
275x2
315x5
335x3

my form was pre poor on those, but man I can totally feel it in my back so im just like whatever.

low rows

220x6
260x6
290 (stack) x 3

pullthroughs

140(stack)x15
140+20 x 15
140+20 x 13

face pulls

160x15x2
160x12

knee raises

70x20x2

adductors/abductors

130x20
abductor 130x11 strip to 90x9
adductor 130x20

seated leg curl
240x10
255x10

posted by Joe_Ice

Still awesome #s for a gm nehow u strong bitch

* Add Your Comment - Ask a question *
Share the knowledge!

+
+
+
+
+
+ ...

+
+
------
+
+
+
------
+
+
+
+