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  1. #276
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    thanks guys...

    Quote Originally Posted by JT190
    Nice work adida. Do you do deads every week? I have to skip a week every now and then and maybe do rack pulls to give my body a rest. Just a suggestion which you may already do

    Sounds like you're making progress with the diet, keep it up!!
    i'm not actaully sure how it works out, i end up doing deads every 3rd wt session. but i think i might toss rack pulls back in my scheme. thanks for the suggestion.

  2. #277
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    28 feb 06

    sprints
    1 200yrds warm up lap
    2 100yrds dashes with 10 push-ups a corner (40 total)
    2 100yrd dashes with walking lunges across the endzones side to side
    **i'd like to say i almost couldnt finishes the lunges, tore my legs and ass up**
    3 50yrd sprints (average time 7:7ish)
    3 50yrd back pedals

  3. #278
    Senior Member tman55's Avatar
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    i like that workout;great work adida. you are really sticking to it. hope they are helping.

  4. #279
    Olympian Bodybuilder SteelSouth's Avatar
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    Tearin' up those sprints bro, nice!! I'm starting to incorporate some cardio in the next few weeks, not looking forward to it.

  5. #280
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    I wish I could have that kinda determination when it comes down to running. I just hate running in general.

    Good work!

  6. #281
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    thanks guys, and i have to say i use to dred cardio in the gym..long minutes dragging on, on the tred mill or pumping my arms and sliding my legs back and forth on the elyptical..but now that i have started sprinting i actually look forward to cardio days..its just as long and i get to do some thing i like..run fast for short distances. time goes by much faster.

    EDIT: rest day

  7. #282
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    gym bound back in a bit..gonna try and hit 3o5 for 5 today.

  8. #283
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    03 mar 06

    squats
    45x15
    135x5
    185x5
    225x5
    265x5
    295x5
    315x2 **i said fuck 305, and hit 315 instead. i could have got 3 but i went to low and paused to long**
    225x5

    195x20 **after i hit 12 or so i had to slow down, i took it in 5 rep intervals after 10, lots deep breaths to finish this up**
    straight to pull overs
    65x20
    **pure brutal determination to get through these. all rest pause**

    smith mach standing calf raises
    315x15
    **PR for wt**

    sldl
    195x8

    seated leg curls
    110x20

    flat bench super setted with low lat cable rowes
    160x15 BB/100x15 LLCP
    205x9/160x9?10? **i couldnt remember how many i got here on my LLCP**
    225x4/180x5 **i believe the LLCP here was a PR for wt moved**

    inc db press
    75x9

    seated bb shoulder press
    140x8
    140x7

    cg bench press
    165x8

    bb curls
    90x6
    **loss reps do lack of rest between CGBP**

    cable crunches
    140x35

    felt strong as hell in the gym. slept good ate good just felt good. i moved alot of wts up or pushed to hieghts in reps for a lot exercies today. feeling good.

  9. #284
    PR Hungry Winter's Avatar
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    Nice squats & bench numbers bro. Keep it up!

  10. #285
    getfitdoc
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    great fucking workout... high intensity, motivation for me (i've got squats tomorrow @ 10:00 am)!

  11. #286
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    thanks Winter an Doc.

    ---------------------
    today was suppose to sprint day, but i GOT volunteered to go to work today due to another co-works visit to hospital instead of coming into work. so no sprints today. oh well the rest is nice. now i just dont know if i should lift tomorrow like normal or sprint? i dont think both would be a good idea. but i may give it a try too. depends on my mood and energy levels.

  12. #287
    PR Hungry Winter's Avatar
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    I'd go with the workout b/c you're going to burnin cals while you lift anyways so its a win/win situation.

  13. #288
    Senior Member roccodart440's Avatar
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    Great squat routine. Lot's of volume will pay off. Don't be afraid to ad another 1-2 sets of 3-5 reps in the 265-315lb area.

    Keep up the good work.

    Are you doing any incline leg sled work?

  14. #289
    Olympian Bodybuilder SteelSouth's Avatar
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    Nice work adida, as always

  15. #290
    Pro Bodybuilder luquillo78's Avatar
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    Good work adida!

    Nice #s. Keep it up.

  16. #291
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    Quote Originally Posted by Winterlong
    I'd go with the workout b/c you're going to burnin cals while you lift anyways so its a win/win situation.
    well i ended up not doing neither..i took a needed break for myself...besides this week i will have 4 days to lift instead of 3 days like i normally do. so i will make up for it.

    Quote Originally Posted by roccodart440
    Great squat routine. Lot's of volume will pay off. Don't be afraid to ad another 1-2 sets of 3-5 reps in the 265-315lb area.

    Keep up the good work.

    Are you doing any incline leg sled work?
    thanks Rocco, yea i do heavy leg sled work every 3rd work out. there ussually done on my dead lift day.

    thanks guys!!!

  17. #292
    getfitdoc
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    a strategic day off is lord. your next workout will be nice.

  18. #293
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    08 mar 06

    did a lil unconventional cardio today

    5 min skip rope
    **i'm very uncorredinated, ,lol need more practice**
    10 wide push ups
    20 knee to elbow crunches
    20 body squats
    10 staggered hand placement push ups
    20 sit ups (elbows to knees)
    20 ea side, figher hydrants
    quick sip of water
    5 min skip rope
    10 wide push ups
    20 knee to elbow crunches
    20 body squats
    10 staggered hand placement push ups
    20 sit ups (elbows to knees)
    20 ea side, figher hydrants
    **all exercises was done non-stop, breaked between exercises only long enough to sip water or move into a new position**

    20 total min work out cardio/calistetic training

    i'm sweating like a crack whore as i type this.

    my schedual is all screwie do to a fellow workers illness...it looks like i'm on night shift for a while, and moved into a 2 day on 2 day off schedual..meaning i am gonna have to skip out on sprints, but will substitute with the above work out in its place, i will still be able to get the gym every 3 days so i am still in good shape there. i hope she gets better soon.

  19. #294
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    09 mar 06

    squats
    45x15
    215x5
    235x5
    255x5
    275x5
    295x5
    315x5 **PR for reps** oh yea to make matters worse i dropped ass right after i unracked this, so i had to try and rep it in a cloud of fumes..lol
    225x5

    200x20 **these are becoming more and more challanging mentally and physically**
    straight to pull overs
    65x20

    smith mach standing calf raises
    315x16
    **got another rep**

    sldl
    195x9

    seated leg curls
    115x20

    flat bench super setted with low lat cable rowes
    165x15 BB/110x15 LLCP
    210x8/170x8 LLCP
    225x5/190x5 **PR again on LLCP**

    inc db press
    75x9

    seated bb shoulder press
    140x7** hit the freaking rack pin and through off my lift**
    140x8

    cg bench press
    165x9

    bb curls
    90x8

    cable crunches
    140x35

    so after 4 days off, i came back and set a few PR's and generally increased all my lifts either wt wise or rep wise. i felt like a machine today. the 315 squat was hard, but i got it all ATG. also just to note all my SQUATS are RAW. no belt, no knee raps, no spotters. not that i am bosting about this. i am actually going to look into getting a belt and maybe knee wraps. i think with a belt i could 325 or more for 5. but i dont have one right now.
    Last edited by adidamps2; 03-09-2006 at 05:17 PM.

  20. #295
    Senior Member tman55's Avatar
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    nice work adida. good work on the PR's.

  21. #296
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    thanks Tman.

  22. #297
    PR Hungry Winter's Avatar
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    Hahah. Yeah, the same thing happened to me when I first did th 315, I nearly fell back, but my spotter saved both mine and his life by supporting me. If he wasn't there, I probably would've taken out an old lady in the face with the bar LOL.

    Good job on the PRs bro especially with no wraps, belt, etc.

  23. #298
    Pro Bodybuilder luquillo78's Avatar
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    Congrats adida! Good job

  24. #299
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    13 mar 06

    had a short work out do to an appointment.

    flat BB bench press superseted w/ CG low cable pull
    45x20/40x20
    170x15/120x15
    210x9/180x8
    230x3/200x4
    **2 min rest tops between sets, could have hit all my reps with a lil more rest**

    inc DB press super setted w/ CG cable pulldown
    45x15/100x15
    75x10/140x10
    85x4/180x3
    ** same rest times, same situation with rest and reps**

    dips supered w/BB curls
    body wt X12/ 60x10

    leg press supered w/ toe press and seated leg curls
    4 plates (45's) x15/ 4 plates x30/90x20
    11 plates x15/ 11 plates x 10/120x20

    i was smoked after this session..took right at an 1 hr to do. i relly never stopped lifting. it was all unrack, rep, rack , set up new exercises...go, go, go..felt good about all my lift's.

    also the dentist said i need to get a mouth guard as i tend to clench to much while lifting (and at night while i sleep).

  25. #300
    PR Hungry Winter's Avatar
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    Lol. I've never had the problem of clenching my mouth when I lift because I always inhale/exale through my mouth while workingout.

    Nice lifting bro.

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