PrizeFighteR's first log..

[PrizeFighteR]

DE Squat Day:

Parallel Box Squats:

45x5
45x5
95x5
115lx5
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2

Ghetto GHR (-35 lbs resistance):

x8
x8
x8
x8
x8

Ghetto Reverse Hyperextensions:

20x6
20x6
20x6
20x6

Standing Ab Rope Crunches:

30x10
30x10

(these did nothing for me)

Pallof Press:

30x10
35x10
42.5x10

Leg Extensions:

100x10
160x10
200x10

***As for the Ghetto Reverse Hyperextensions I will try and explain. I took a 3' box for box jumps and put it on a 3" platform. I then put a pad on top of it. Next, I put a 20 lb dumbell between my feet and performed the movement.

 

[KurtyJ99]

Good workouts kiddo, I'll be following.

 

[Samoan-Z]

Nice one bud, I tried the dumbell thing but I can never keep the dumbell between my feet.

 

[PrizeFighteR]

Good workouts kiddo, I'll be following.

Thanks for stopping by Kurt!

Nice one bud, I tried the dumbell thing but I can never keep the dumbell between my feet.

Yeah my workout partners have trouble with it as well. Perhaps put it between the ankles? Thanks for stopping by!

 

[Hypocrisy86]

Awesome work man, interesting GRH.
im surprised the cable crunches didn't do much for you.
also congrats on those leg extensions

 

[PrizeFighteR]

DE Bench Day:

YTW Complex:

3 sets, 5 lbs

Bench Press:

45x5
45x5
95x5
115x5
150x3 [wide grip]
150x3 [wide grip]
150x3 [wide grip]
150x3 [medium grip]
150x3 [medium grip]
150x3 [medium grip]
150x3 [close grip]
150x3 [close grip]
150x3 [close grip]

JM Press:

95x6
105x6
115x6
65x10

Panora Press:

50x12
50x12
50x12

Low Cable Row:

120x12
120x12
120x12

Face Pulls:

25x12
35x12
42.5x12
50x12

Front Raises:

20x10
20x10
25x10

--------------

ME Squat/Deadlift Day

3" Deep Deadlifts:

135x3
185x3
225x3
275x3
315x3
335x1
355x1
365xfail maybe could've gotten it
320x1
320x1
320x1
320x1

Hyperextensions:

+25x10
+25x10
+25x10

Cable Pull-Throughs:

30x12
50x12
65x12

Weighted Side Bends:

45x10
45x10
45x10

 

[Samoan-Z]

Damn bro nice, love the sets on the bench press, but could you explain the deep deads for me.

 

[PrizeFighteR]

Damn bro nice, love the sets on the bench press, but could you explain the deep deads for me.

Basically you stand on a platform and perform either sumo or convential deadlift. Use for leg drive.



*Look under 2008 articles and the October article (The Forgotten Weapon!)

Thanks for stopping by big fella

 

[PrizeFighteR]

Awesome work man, interesting GRH.
im surprised the cable crunches didn't do much for you.
also congrats on those leg extensions

Thanks Steve! I'm going to try some variations for the cable crunches

 

[PrizeFighteR]

Today: ME Bench day

Decline Bench Press:

45x5
45x5
95x5
115x5
135x3
185x3
225x3
245x1
265x1
275x1
295xfail - story below
250x1
250x1
250x1

Tate Press:

45x8
45x8
45x8
45x8
45x8

DB Press Neutral Grip:

30x15
40x15
50x15

Pullups:

x6
x6
x6
x4

Seated DB Power Cleans:

20x10
20x10
25x10

Standing Alternating DB Curls:

45x8
45x8
20x15

***So after 275, I put two 10s on each side thinking they were 5s. I didn't realize this until well after the set. I feel I could've gotten 285, next week!

 

[Samoan-Z]

Nice one bro, lol good job on the puting on the plates LMAO

 

[Natureboypkr]

great session...5x5 routine is one of my favorites. You should have good strength and size gains in no time.

 

[KurtyJ99]

Holy deadlift volume lol

 

[PrizeFighteR]

Nice one bro, lol good job on the puting on the plates LMAO

lol! The funny thing is my friend did the same exact thing last week and I laughed at him

great session...5x5 routine is one of my favorites. You should have good strength and size gains in no time.

Thanks for stopping by Good to see you back here bro, I take it you're still strong as an Ox?

 

[PrizeFighteR]

Holy deadlift volume lol

Gotta love the deadlift

 

[PrizeFighteR]

I just want to tell you guys I can't walk at the moment

Oh and I also thought I would let you guys know the joy I get from telling people to fuck off when they give me shit about being in their "Curl" rack

Today: DE Squat/Deadlift day:

Parallel Box Squats:

45x5
45x5
95x5
115x5
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

Ghetto GHR (-25 lbs resistance):

x8
x8
x8

Ghetto Reverse Hyperextensions:

+25x6
+25x6
+25x6
+25x6

Weighted Decline Sit-ups:

x12
+25x12

Hack Squats:

2platesx10
4platesx10
6platesx10

 

[Samoan-Z]

LMFAO CURL RACK!!

Nice session though bro lol.

 

[PrizeFighteR]

LMFAO CURL RACK!!

Nice session though bro lol.

lol yeah it's sad. I watched the guy the whole time I was there. He was there for a good while before I got there. He did about 7 different chest and bicep exercises while I was there

I love gym people.

 

[PrizeFighteR]

Today: DE Bench day:

Bench Press:

45x5
45x5
95x5
115x5

Bench Press with Blue and Black Power systems resistance versa tubes:

135x3[close grip]
135x3[close grip]
135x3[close grip]
135x3[medium grip]
135x3[medium grip]
135x3[medium grip]
135x3[wide grip]
135x3[wide grip]
135x3[wide grip]

*I'm not sure how much resistance the bands added, but they felt awesome.

Pin Press (about half the ROM of a full bench):

135x5
185x5
225x3
205x4
185x4
135x8[drop set]

V-Grip Pushdown:

60x8
70x8
80x8

O/H BB Rows:

135x10
185x10
225x5

Y-T-W Complex:

3 sets each, 5 lbs

DB Farmer's Walk:

85'sx26 steps total
85'sx24 steps total
85'sx28 steps total

Front Raises:

20x10
15x15
10x20

***Pin presses are hard as hellsantafrown

 

[PrinceVegeta]

Nice sessions u have been hacing lately man keep up the good work!