Thread: Rights Of Passage

HIGH VOLTAGE

Week 2
Traps/ Calves
Tuesday, 10 April 2012

Power Shrugs:
(X.3.X tempo)
225 x 12
315 x 12
(belted and hooks)
405 x 5
495 x 1
3 x 605 x 1 (new PR here)
2 x 655 x 1 (new PR here)
405 x 20 (new PR here also)

I had a great night on these despite the bad news Mary got this evening. I let her have her time alone and I took her pain and my anger out on the iron!!!
Triple PR'S so these genetic chromosome disorders can kiss my ass!!!
Mary chose not to be alone and wanted to take progress pics of my training to keep herself busy.


Supersetted these two:
(1 minute rest between supersets)

Pulldown Shrugs:
(3.5.3 tempo/NO HOOKS)
220 X 12
220 +80lb chains x 12
now supersets will commence
3 x 220 +160lbs chains x 12

30 degree Incline Shrugs:
(X.3.3 tempo/NO HOOKS)
3 x 100 x 12

Supersetting these two exercises was a nice switch up from the normal.

Standing Calves:
(3.3.3 tempo)
Plate loaded belt in case you were wondering, lol.
myself x 20
2 x 200 x 20
2 x 245 x 20

Target Stretch
Stretching was short and sweet tonight.

Time/Comments:
Very angry and upset for my Mary tonight she got some really bad news about hew newest addition to here family tonight.
Her newest grandson (William Henry McClain) was born Easter Sunday morning to her son and his wife who serves at Ft. Drum.
He was diagnosed with Tetraploidy. It's a chromosomedisorder.

Training was gonna be a run through the mill tonight but Mary came in and wanted me to kill it so I did for her.
Sometimes I dedicated my training to close friends or family but tonight I'm dedicating this one to little William!!!
My God give you what you need to win this battle little man!!!!

Originally Posted by BIGBOSS

Nice!!!

Thanks Brother BOSS!

HIGH VOLTAGE

Week 2

Back/ Biceps

Thursday, 12 April 2012

Barbell Bent-over Row:
(X.1.3 tempo)
2 x 135 x 12
225 x 8
300 x 6
(hooks/ belted)
325 x 4
335 x 4
(no hooks)
235 x 20

B/B rows were very good this evening. Lats are feeling it.

Straight-arm pulldowns:
(X.1.3 tempo)
100 x 12
2 x 210 x 12

Feeling these in my upper lats.

Hammer Curls:
(X.1.3 tempo)
30 x 10
3 x 60 x 10
40 x 20

O yeah! Forearms and bi's are feeling it now!

Concentration curls:
(X.1.3 tempo)
2 x 40 x 10
20 x 20

That's it forearms are shot as well as my bi's!

Target Stretch

Time/Comments:
Overall training was very good tonight but I wish my motivation was up a little more.
Think it's cos I missing my training partner!!!!

Where did you go Widow? I doubt you stopped working out

Originally Posted by milleniumgirl

Where did you go Widow? I doubt you stopped working out

ME?????
You left me and Mary stranded on fb lol.
..................ok i'll post back up before you both start twisting my arm at the same time, lol

HIGH VOLTAGE


Week 8
Shoulders
Tuesday, 5 June 2012


1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 27.5lbs 27.5lbs 27.5lbs
Funny Press (seated) 27.5lbs 27.5lbs 27.5lbs
Side Raises (seated) 27.5lbs 27.5lbs 27.5lbs
Bent-over Raises(seated) 27.5lbs 27.5lbs 27.5lbs
Punch Press (seated) 27.5lbs 27.5lbs 27.5lbs

Ok, my shoulders don't think this is funny anymore, nor do they believe me when I told them this was gonna be therapy work for a cycle of my training.

WAVE #2-Superset
Low-pull Cable Laterals:
35lbs x 15(full reps)

(1 minute rest)

35lbs x 5(top half reps) + 5(full reps)
(mixed each other)for 10 total

(1 minute rest)

35lbs x 5(bottom half reps) + 5(full reps)
(mixed each other) for 10 total

This was a fight today!!!!

WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
22.5lbs x 15 (full reps)
Lying Laterals:
22.5lbs x 15 (full reps)

(1 minute rest)

Horizontal press:
22.5 x 5(top half reps) + 5(full reps)
(mixed each other) for 10 total
Lying Laterals (double pump top to start):
22.5 x 5(top half reps) + 5(full reps)
(mixed each other) for 10 total

(1 minute rest)

Horizontal press:
22.5 x 5(bottom half reps) + 5(full reps)
(mixed each other)for 10 total
Lying Laterals (double pump top to start):
22.5 x 5(bottom half reps) + 5(full reps)
(mixed each other)for 10 total

Shoulders are completely wasted. They are really pissed at me!!!!



Target Stretch
Gonna be sore from this one!!!!!

Time/Comments:
Mary trained with me tonight! She's killing it with some cardio and some mild leg work!!!!

Shoulders are trashed!
Overall training was good and motivation was around 8.

HIGH VOLTAGE


Week 8
Squats
Wednesday, 6 June 2012

Box Squats:
RAW!
2 x 225 x 12
315 x 8
(belted/wrist wrap and knee sleeves)
515 x 3
605 x 2

Knee messing with me really bad today cos I was gonna bust out 8 reps of 605 butat least I got the 2 and I did not bother today with the 425 burnout for 20. Next week it's mine!!!!




Target Stretch
Good stretching as my knee needs some massage and ice.




Time/Comments:
Mary spotted me on squats. She always does such a great job spotting and motivating me!!!!

Training was short and sweet cos of my knee and my motivation was around 7.​

HIGH VOLTAGE


Week 8
Traps/Calves
Monday, 11 June 2012

Rack Pull Shrugs:
(X.3.X tempo)
2 x 225 x 12
315 x 12
(hooked and belted)
405 x 8
495 x 5
2 x 365 x 20

Rack pulls were good but time to shift to Krock style for a few weeks on the working sets only to build up more strength for the drop sets that will follow them in strict form.

Seated Shrugs:
(X.3.X tempo)
3 x 100 x 15

SUPERSETTED WITH:

45 degree Inc. Shrugs:
(X.3.X tempo)
3 x 100 x 15

Superset shrugs were good today but the bad thing is 100's is the heaviest bells I got so I will have to add more sets to these.

Standing Calves:
(3.3.3 tempo/toes straight)
body weight x 20
200 x 20
245 x 20

Calf work was good but 2 things kept me from finishing: 1) I need to buy heavier carabiner clips and a heavier chain for my dip belt cos the clip almost broke during my set and 2) I need to build a wider calf block cos the adding of 45lb plates is pushing my feet off the ends of this block.

Heavy Bag:
3 point combo head shots and 3 point combo body/rib shots.
Total time 10 minutes!

Target Stretch:
My back needed a good stretch out today as it was really stiff.

Time/Comments:

Training wasn't too bad today. I misss my training partner as she had to work over today.

Still give it a 9 despite breaking my belt!

HIGH VOLTAGE


WEEK 8
Back/ Biceps
Wednesday, 13 JUNE 2012




Barbell Bent-over Rows:
(X.1.3 tempo)
2 x 135 x 12
225 x 12
(hooked and belted)
305 x 6
335 x 4
345 x 4
245 x 20
B/B rows was good today. Change up due next back training day.


Chins:
(X.1.3 tempo)
4 x myself x 12
Need to add weight on chins next time.


Low Rows:
(X.1.3 tempo/ single quad drop set/no rest)
240 x 8
210 x 9
165 x 11
120 x 13 (fail)
Low rows finished off my back nicely.


Spider Curls:
(3.1.3 tempo/ curl bar/ fat gripz on work sets/ no count bar weight on plated sets)
2 x bar x 12
50 x 10
(fat gripz here on out/using both close and medium grip each set)
4 x 50 x 10
Spider curls was a ***** with these fat gripz.


Barbell Curl:
(3.1.3 tempo/ fat gripz/ all 3 grips)
3 x 65 x 10


Ab Glider:
(set-up for crunch)
2 x myself x 2 minute intervals
Ab work was ok but needs more focus on this.


Target Stretch:
Good stretch out today.


Time/Comments:
Solo through my back work cos Mary had to work over again.
Then Mary came in to train her legs while I finished off my biceps.


Man these damn Fat Gripz will humble you quick!
That's cool cos I will get my strength back using these on the bar then I will be even stronger when I take them off!


Overall training was very good today. I can't complain cos it did get better on through my training!!!
Motivation was around 10.