December 2015 Blog Posts (22)

31 December 2015

Bench press                           135lbs                         10 sets x 2 reps

                                              115lbs                         1 set x 5 reps

Shoulder circuit - front raise (35lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row                                    50lbs                             3 sets x 10-12 reps

BB shrug  …

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Added by Sean O' on December 31, 2015 at 1:47am — No Comments

Reasons Why People Read Blogs

It is a fact that blogs can be made by just anyone and anybody. Blogs are made mostly for personal satisfaction or just a way of releasing their inner most thoughts. Some even consider it a non-reliable source of information but still, there is a huge percentage of people from all parts of the world who reads and gets hook to a certain blog.  The reasons why, below are just some of those.

people-read-blogs.jpg (600×300)

A Scape Goat

With the blaring realities of the modern…

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Added by Holly P. Key on December 30, 2015 at 5:00am — No Comments

30 December 2015

Rack-pull                    385lbs                 10 sets x 2 reps

                                  315lbs                   1 set x 5 reps

Front squat                 185lbs                10 sets x 2 reps

                                   135lbs                 1 set x 5 reps

Pull-up           Body weight + 25lbs         3,3,2,1,1

Added by Sean O' on December 30, 2015 at 12:15am — No Comments

29 December 2015

Bench press                 135lbs                   9 sets x 2 rep

                                    115lbs                  1 set x 5 reps (speed set)

Shoulder circuit - front raise (45lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                           60lbs                       4 sets x 6-8 reps

BB shrug                      …

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Added by Sean O' on December 29, 2015 at 1:53am — No Comments

28 December 2015

Rack-pull                  385lbs                9 sets x 2 reps

                                315lbs                1 set x 5 reps

Front squat              185lbs               9 sets x 2 reps

                                135lbs               1 set x 5 reps

Pull-up         Body weight + 25lbs            3,3,1,1,1

Added by Sean O' on December 28, 2015 at 3:39am — No Comments

26 December 2015

Today's workout did not follow what I have established as my normal Saturday workout. I had to try to work in with a few people doing circuit training and using every bar in the gym.

Goblet Carry - 70lbs DB - 1 minute carry/1 minute rest x 4

Rack-pull     315lbs                                5 reps

Pull-up     Body weight + 25lbs              2 reps

Completed 5 times

Bench press             115lbs                  1…

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Added by Sean O' on December 25, 2015 at 11:04pm — No Comments

24 December 2015

Bench press         135lbs                      8 sets x 2 reps

                            115lbs                     1 set x  reps

Shoulder circuit - front raise (35lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row            50lbs                             3 sets x 10-12 reps

BB shrug            225lb                          3 sets x 10-12 reps wide…

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Added by Sean O' on December 25, 2015 at 9:43am — No Comments

23 December 2015

Rack-pull                   385lbs                         8 sets x 2 reps

                                 315lbs                         1 set x 5 reps

Front squat               185lbs                         8 sets x 2 reps

                                 135lbs                         1 set x 5 reps

Pull-up         Body weight + 25lbs                 3,2,2,2,2

Added by Sean O' on December 23, 2015 at 1:48am — No Comments

22 December 2015

Bench press               135lbs                5 sets x 2 reps

                                  115lbs               1 set x 5 reps (speed set)

Shoulder circuit - front raise (45lbs plate)/lateral raise (20lbs DB)/seated DB clean and press (20lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                        60lbs                 4 sets x 6-8 reps

BB shrug                     315lbs                 4 sets x…

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Added by Sean O' on December 21, 2015 at 9:52pm — No Comments

21 December 2015

Rack-pull               385lbs                  7 sets x 2 reps

                             315lbs                  1 sets x 5 reps

Front Squat           185lbs                  7 sets x 2 reps

                             135lbs                  1 set x 5 reps

Pull-up          Body weight + 25lbs          3,2,2,1,1

I decided that I should just switch to front squats now rather than continue to irritate the bicep tendon. I…

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Added by Sean O' on December 21, 2015 at 4:04am — No Comments

19 December 2015

Completed a a circuit:

Rack-pull                   315lbs

Bench press              115lbs

Pull-up           Body weight + 25lbs

Completed for 20 rounds

Goblet carry - 60lbs - 1 minute carry/1 minute rest x 4

Added by Sean O' on December 18, 2015 at 9:03pm — No Comments

18 December 2015

Bench press               135lbs                   6 sets x 2 reps

Shoulder circuit - front raise (35lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row                       60lbs                     3 sets x 10-12 reps

BB shrug                     135lb                    3 sets x 10-12 reps wide grip with a hold at the top

tricep press-down       120lbs                   3…

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Added by Sean O' on December 18, 2015 at 4:27am — No Comments

17 December 2015

Rack-pull                 385lbs                   6 sets x 2 reps

                               315lbs                   1 sets x  reps

Zurcher squat          255lbs                  6 sets x 2 reps

                               225lbs                  1 set x 5 reps

Pullup           Body weight + 25lbs        3,2,1,1,1

I think part of the problem with the pain in my left bicep tendon may be because of the pressure…

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Added by Sean O' on December 17, 2015 at 6:11am — No Comments

15 December 2015

Bench press                  135lbs                5 sets x 2 reps

                             

Shoulder circuit - front raise (45lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                       70lbs                  4 sets x 6-8 reps

BB shrug                    225lb                   4 sets x 6-8 reps

tricep press-down     …

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Added by Sean O' on December 15, 2015 at 6:00am — No Comments

14 December 2015

Rack pull             385lbs                 5 sets x 2 reps

                           315lbs                 1 set x 5 reps

Zurcher squat     255lbs                 5 sets x 2 reps

                          225lbs                  1 set x 5 reps

Pull-ups       Body weight + 25lbs     3,1,1,1,1

Added by Sean O' on December 15, 2015 at 5:55am — No Comments

11 December 2015

Shoulder circuit - front raise (35lbs plate)/lateral raise (8lbs DB)/seated DB clean and press (8lbs DB) each exercise done for 10-12 reps. completed 3 times

DB 1 arm row (60lbs) 3 sets x 10-12 reps

DB shrug (90lbs) 3 sets x 10-12 reps with a hold at the top

Tricep press-down (140lbs) 5 sets x 10 reps

Starting Monday I will be changing it up a little bit. I like the way the program i working so none of the change…

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Added by Sean O' on December 11, 2015 at 11:01pm — No Comments

10 December 2015

Rack pull                         365lbs                        10 sets x 2 reps

                                       315lbs                         1 set x reps

Zurcher squat                  245lbs                         10 sets x 2 reps

                                        225lbs                        1 set x 5 reps

Pull-ups body weight 8,7,6,6,5

Today jut crushed me. I ended up taking a nap right after I got home.…

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Added by Sean O' on December 9, 2015 at 11:12pm — No Comments

9 December 2015

Today I did the usual calf exercises that I have been doing on my Wednesday goof-off gym day, but I dropped the forearm exercises because of the left elbow pain. I did through in a few different conditioning drills and will probably just turn my Wednesday into a conditioning day. I will also probably drop direct bicep work from the program for awhile to allow my left elbow to recuperate.

Added by Sean O' on December 9, 2015 at 12:50am — No Comments

8 December 2015

Shoulder circuit - front raise (45lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 6-10 reps. completed 3 times today

1 arm DB row (80lbs) 4 sets 6-8 reps

DB shrug (90-100lbs) 4 sets x 6-8 reps with a hold at the top

Cable tricep press-down (160-180lbs) 5 sets x 5-8 reps

Curls - I tried multiple styles of curls today, but all of them seemed to irritate my left elbow. I have had issues with chronic tendinitis…

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Added by Sean O' on December 7, 2015 at 8:00pm — No Comments

7 December 2015

Rack pull              365lbs                     9 sets x 2 reps

                            315lbs                     1 set x  reps

Zurcher squat       245lbs                     9 sets x 2 reps

                             225lbs                    1 set x 5 reps

Pull-ups           body weight                   8,7,6,5,5

I missed every workout lat week. I went to the island of Palawan in the Philippines. I…

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Added by Sean O' on December 7, 2015 at 1:50am — No Comments

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