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  • WO B 04/19

    BB Standing OH Press: 160lbs 5,5,4 (w/ belt & elbow sleeves)
    Deadlift: 330lbs 1X5 (w/ belt & elbow sleeves)
    Incline DB shrugs: 75lbs 2X12
    Leg Curls: 105lbs 3X8
    EZ bar cable curls: 120lbs 3X8
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

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    • Your Presses make me jelly

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      • Originally posted by vkk View Post
        Your Presses make me jelly
        Don't be, you are much further along than most...
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

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        • WO A 04/21

          BB Squats: 285lbs 3X3 w/ belt & knee sleeves)
          DB Pullover: 45lbs 1x40
          Machine Chest Press (neutral grip): 210lbs 3x12
          Long Bar Rows: 250lbs 3x5
          Low cable tricep extensions: 90lbs 10,10,8
          Sitting calve raises: 100lbs 3x9

          DC Shoulder Stretch
          Abs/Core
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

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          • Nce squattin leon! Im a fan of changing the rep scheme

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            • Originally posted by JoeFromIA View Post
              Nce squattin leon! Im a fan of changing the rep scheme
              Thx Joe!

              Once I hit 3plates, since I squat either once or twice per week dep ending on the wo rotation. I would like to introduce Bulgarian split squats with DBs, box squats, front squats and leg presses.
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

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              • whats a long bar row? when you changed to 3x3 do you do a deload and then build back up in that rep reange for a while?
                Overtraining should be one of the lowest concerns. You should focus on optimal training.
                -John Ceasar

                Comment


                • Originally posted by lhart6272 View Post
                  whats a long bar row? when you changed to 3x3 do you do a deload and then build back up in that rep reange for a while?
                  Long bar row (I do these w/ V-handle): http://www.bodybuilding.com/exercise...m-long-bar-row

                  I didn't deload this time; continued to progress on lower rep & set scheme instead.
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • [QUOTE=LG1;869215]Long bar row (I do these w/ V-handle): http://www.bodybuilding.com/exercise...m-long-bar-row

                    cool ive always called those t bar, thats some good weight on those,do you use 45s or use the 35s to get more range o motion?
                    Overtraining should be one of the lowest concerns. You should focus on optimal training.
                    -John Ceasar

                    Comment


                    • [QUOTE=lhart6272;869246]
                      Originally posted by LG1 View Post
                      Long bar row (I do these w/ V-handle): http://www.bodybuilding.com/exercise...m-long-bar-row

                      cool ive always called those t bar, thats some good weight on those,do you use 45s or use the 35s to get more range o motion?
                      I do them with 45s Pendley style ( off the floor). They feel better on the elbows than the over hand Penldley rows when the elbow tendnitis flared up :whisper:
                      Last edited by LG1; 04-22-2011, 10:54 PM.
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • WO B 04/23

                        BB Standing OH Press: 165lbs 3X3 (w/ belt & elbow sleeves)
                        Trap Bar Deadlift: 330lbs 1X5 (w/ belt & elbow sleeves)
                        Incline DB shrugs: 80lbs 2X12
                        Leg Curls: 105lbs 3X9
                        EZ bar cable curls: 120lbs 3X9

                        DC shoulder stretch
                        Abs/Core
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • WO A 04/26

                          BB Squats: 290lbs 3X3 (w/ belt & knee sleeves)
                          DB Pullover: 50lbs 1x20
                          RGBP in Smith (from pins): 150lbs 3X10
                          Long Bar Rows: 255lbs 3x5
                          Dip Machine: 135lbs 3x8
                          Leg press machine calves: 110lbs 3x12
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • Nice squatting Leon! I might have to try my Tbar rows pendlay style. Seems one could keep leaned over better doing it that way also.
                            Is that Steve in your avatar?
                            39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
                            RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
                            "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
                            IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

                            Just something I need to keep in mind.

                            Use KGM143 as a discount code at True Protein for a nice discount.

                            Comment


                            • Originally posted by KGMike View Post
                              Nice squatting Leon! I might have to try my Tbar rows pendlay style. Seems one could keep leaned over better doing it that way also.
                              Is that Steve in your avatar?

                              Thanks. I didn't really like my form or depth on the squats. Will do the same weight on Saturday.

                              Will be adding / introducing other exercises in my next blast...stay tuned.

                              In my avatar that's:
                              Stan Efferding aka the white rhino lol

                              Check out this video on YouTube:

                              http://www.youtube.com/watch?v=lc345...e_gdata_player


                              Sent from my iPad
                              Last edited by LG1; 04-27-2011, 12:55 AM.
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • If I am not comment rest assured I am lurking. As I have said many times I have really enjoyed watching you work this routine.
                                Good call on the squat weight for next time. I need to remember to master the weight before moving up.

                                lol, I went to bed thinking, Damn it, I said Steve when I meant Stan. I have the following picture on my Ipod - from the same shoot I would guess.
                                http://olympiapowerlifting.com/wp-co..._wallpaper.jpg
                                39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
                                RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
                                "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
                                IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

                                Just something I need to keep in mind.

                                Use KGM143 as a discount code at True Protein for a nice discount.

                                Comment

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