AA Max

[artificialaspirations]

BOX SQUATS
45x12
135x12
225x10

DEADS
135x12
205x12
275x12

1-HANDED DEADS
205x1,1
275x0,0

DB ROW
40x12
50x12
60x12

CABLE SHRUGS
100x12
120x12
140x12

EZ-BAR CURL
40x12
50x12
60x12 (5 with assist)

Exhausting. These workouts were supposed to be lighter and easier but my heart is working overtime. Oh well, with weightlifting like this, who needs cardio?

 

[artificialaspirations]

BW 182 (cheat weekend bigtime)

Oh well, I will try to stay around 180-185 and continue to get stronger. There is a new avatar if you can tell...main differences I see are the traps which have gotten much larger and my atrophied right shoulder is filling in. Erectors are bigger and more chunk around the midsection. Hips and glutes are bigger.

 

[the.gladiator1987]

lookin good brotha. when you do box squats do you rest on the box and come back up?

 

[artificialaspirations]

deload and explode. Its a quick transition that takes practice, but braking up the eccentric/concentric is what its all about.

 

[SaiBoT]

BW 182 (cheat weekend bigtime)

Oh well, I will try to stay around 180-185 and continue to get stronger. There is a new avatar if you can tell...main differences I see are the traps which have gotten much larger and my atrophied right shoulder is filling in. Erectors are bigger and more chunk around the midsection. Hips and glutes are bigger.

Yes I noticed, you definetely look thicker! And the shoulders are getting a little more even, I would suggest you work your right front delt with a different rep ranges to bring it up.

Good job bro!

 

[artificialaspirations]

SQUATS
45x10
135x6
185x5
225x5
275x3
230x10 <--new pr!

REVERSE HYPERS
0x12
0x10
0x10 <--need to figure out a way to add resistance. I'm thinking bands or ankle weights.

SEATED CALVES all rest-paused
45x12
70x12
90x12

OBLIQUES
0x12
0x12
25x12

CARDIO
28 min treadmill level 9 random profile

Lowered the reps to see where my strength was at. I think I can still get 300-315 as I'm much better at singles than multiple reps. I'm torn whether or not to continue the high-rep stuff 8-12 range for the change up or to go back to 5s and below to keep my strength. I already feel softer and weaker. My goal is to compete in PL when I find a meet in 2010.

 

[artificialaspirations]

FRONT SQUAT
45x5
95x5
135x3
135x3
135x3

BENCH
45x8
95x5
135x5
185x5
205x5
225x5
225x4.5 <--lost the groove
185x8

PRESS
95x5
115x5
100x12 <--new pr!

DECLINE CGBP
145x5
185x5
135x15 <--new pr!

REAR DELT DUMBELL
10x12
15x12
20x12

 

[artificialaspirations]

BW 177

SQUATS
45x8
95x5
135x5
185x5
225x5
245x5
275x3
295x1
240x5

DEFECIT SPEED DEADS
95x5
145x5
195x3
195x3
195x3

CHINUPS
0x8
0x8
0x8

DB SHRUGS
90x8
100x8
110x8

ALT DB CURL
20x12
25x12
30x12

CARDIO
15 min treadmill steady state uphill

I am losing more weight than I'd like. I want to stay around 180-185 but hate the bloated feeling and clothes not fitting right. I feel small and weak but better. I will continue to eat more to maintain bodyweight.

 

[artificialaspirations]

BW 177

BOX SQUAT
45x5
135x3
155x3
155x3
160x3
160x3
160x3
160x3

SPEED BENCH
45x4
95x3
135x3
135x3
135x3
135x3
135x3
135x3

SEATED CABLE PRESS
25x12
50x12
60x9 (2 forced)

DB REAR DELT RAISES
15x12
20x12
20x12

DB ROLLING TRI EXT
20x12
25x12
25x12

CARDIO
15 min recumbant hill level 10

 

[artificialaspirations]

BW 177.5

SQUATS
45x5
95x5
135x5
185x5
225x5
245x5
250x5

DEADS overhand grip
135x5
185x5
225x5
275x5
315x5
365x5 (2 overhand, 3 mixed)

ROWS
135x8
155x8 <--new pr!
165x8 <--new pr!

GOOD MORNINGS
30x12 (tried these seated)
80x12
100x12

BARBELL CURL
60x8
70x8
80x8