Sarge's Conditioning Ventures Summer 2008 - Page 16

Sarge · 09-06-2008, 11:17 AM

Thanks for pointing that out. I was curious about it.

Sarge · 09-07-2008, 06:26 PM

9.7.2008
Sunday

Weigh in: 214.5 lbs

about a 40-50 minutes session

pre workout nutrition: sammich at work
during workout nutrition: gator with beta
post workout nutrition: not sure yet

3 minute treadmill warm up

Conventional DL
135x8
225x5
315x3 - straps on here
365x1 - hard, but it went up pretty quick and smooth
405x1*
225x8

*405 was warfare, stalled below my knee, then at my thighs, I was NOT going to give up on that rep!!!! Looked to the ceiling, yelled and pulled!!!!!

DB Shrugs
80's x15
90's x12
---------
100's x20
130's x20

(3rd & 4th set were done after hammer curls)

DB Rows
80x8
90x8

Lat pull down close grip 'V' handle
100x8
120x8
130x8

Hammer curls
35's
40's

CleanPress
95x2x8

I was gassed. Didn't feel like cardio so I threw that around until I wanted to die, didn't really count reps... seemed like 8, could have been 3 or 12

Notes: Great session. 405 was a BATTTTLE, mental and physical.

Soreness: More tightness than anything. Need to get back into my old stretching habits today.

Mrs Croft · 09-07-2008, 08:42 PM

Quote:

Originally Posted by Sarge

9.7.2008
Sunday

Weigh in: 214.5 lbs

about a 40-50 minutes session

pre workout nutrition: sammich at work
during workout nutrition: gator with beta
post workout nutrition: not sure yet

3 minute treadmill warm up

Conventional DL
135x8
225x5
315x3 - straps on here
365x1 - hard, but it went up pretty quick and smooth
405x1*
225x8

*405 was warfare, stalled below my knee, then at my thighs, I was NOT going to give up on that rep!!!! Looked to the ceiling, yelled and pulled!!!!!

DB Shrugs
80's x15
90's x12
---------
100's x20
130's x20

(3rd & 4th set were done after hammer curls)

DB Rows
80x8
90x8

Lat pull down close grip 'V' handle
100x8
120x8
130x8

Hammer curls
35's
40's

CleanPress
95x2x8

I was gassed. Didn't feel like cardio so I threw that around until I wanted to die, didn't really count reps... seemed like 8, could have been 3 or 12

Notes: Great session. 405 was a BATTTTLE, mental and physical.

Soreness: More tightness than anything. Need to get back into my old stretching habits today.

I must have a one tracked mine

first thing I thought of when I read that was 'hmm sounds like a normal night without his girlfriend to me'

I should check out the guys training logs more often..didn't realise you had started logging again..nice workout mr

now about those pictures

HerDOC2005 · 09-08-2008, 08:38 PM

So I see you LOVE cardio

LOL

Peace

Kabeetz · 09-09-2008, 03:58 PM

Welcome back to 405-DL Land! You'll be back at 5 in no time! Good job giving it the max effort bro.

drunknmunky · 09-09-2008, 09:52 PM

Nice work with 405 Sarge.

Just some food for thought about moving DB Rows up after DLs and doing 4-5 sets of 10. I found that it adds mass to your upper back and helps you with locking out DLs. Since adding more volume to my rows my DL has shot up drastically.

matt1990 · 09-10-2008, 06:56 PM

Hey there buddy. It's been a while since I checked up on you man! Glad you've made one heck of a come back. As Kab said you'll hit 5 in no time. Keep it up and never let that rep get away from you bro

Matt~

*Bunny* · 09-10-2008, 07:37 PM

Are you dieting punkin?

How's Pebbs?

nice pull, you go mang.

ILIEKFUDE · 09-10-2008, 10:48 PM

Damn sarge.. these are your dieting / conditioning weights?
You went n got f'n strong on me since i last popped in here.
Keep it up guy.

Sarge · 09-11-2008, 02:55 PM

Quote:

Originally Posted by Mrs Croft

I must have a one tracked mine

first thing I thought of when I read that was 'hmm sounds like a normal night without his girlfriend to me'

I should check out the guys training logs more often..didn't realise you had started logging again..nice workout mr

now about those pictures

You are bad...
Yes, finally started logging/getting in the gym again.

*soup nazi voice* NO PICS FA U!

QUOTE=HerDOC2005;313589]So I see you LOVE cardio

LOL
Peace[/quote]
Despise Cardio

Quote:

Originally Posted by Kabeetz

Welcome back to 405-DL Land! You'll be back at 5 in no time! Good job giving it the max effort bro.

Thanks brotha, time to put the effort in and reap some rewards.

Quote:

Originally Posted by drunknmunky

Nice work with 405 Sarge.

Just some food for thought about moving DB Rows up after DLs and doing 4-5 sets of 10. I found that it adds mass to your upper back and helps you with locking out DLs. Since adding more volume to my rows my DL has shot up drastically.

Thanks BoozeMunky, That's a good idea i'll give that a whirl.

Quote:

Originally Posted by matt1990

Hey there buddy. It's been a while since I checked up on you man! Glad you've made one heck of a come back. As Kab said you'll hit 5 in no time. Keep it up and never let that rep get away from you bro

Matt~

Thanks Matt

Quote:

Originally Posted by *Bunny*

Are you dieting punkin?
How's Pebbs?
nice pull, you go mang.

Dieting? Not competitively. Just trying to eat, and eat reletively healthy and WAY more often that I have been. Food isn't in the budget all the time, yet. Everything is so effin' expensive these days. Hence, the 2nd part time job so I can hopefully eat more, but with working more probably not. lol
Pebbs, is great same old same old

Just got her hair cut, she's excited lol
Thanks (wo)maing

Quote:

Originally Posted by ILIEKFUDE

Damn sarge.. these are your dieting / conditioning weights?
You went n got f'n strong on me since i last popped in here.
Keep it up guy.

These are my, 'I haven't trained consistently since March and lost mad weight - weights' ...
Just trying to get back in the groove and loose some extra 'softness' or fatty bumbalatty while getting kinda swole again. Thankfully it seems my strength on some lifts always remains pretty consistent. Thanks Fude.

9.11.2008 R.I.P. NYC Towers
Wednesday

Weigh in: 214.5 lbs

pre workout nutrition: Purecee
during workout nutrition: gator
post workout nutrition: not sure yet

3 minute treadmill warm up

DB Bench
40's x12
50's x8
60's x8
75's x3x5

Facepulls
100x12
140x8

GM's
Bar x8
95x5
135x5
165x5

ATF Squat
135x20

cardio...

Hammer curls
25's
35's

Abz
BWx8
+20x2x8

Notes: Didn't feel like liftin' but got in there and got some decent DB work in.

Soreness: Ridiculously tight hamms and neck (upperupper traps)

just some notes for reference:

2 part time jobs in full effect and full school course load for my final year as an undergraduate finally

Love the jobs I have they are really great and so far my classes have been good (not too boring).

Hidngod · 09-11-2008, 04:15 PM

Quote:

Originally Posted by Sarge

9.11.2008 R.I.P. NYC Towers
Wednesday

Weigh in: 214.5 lbs

pre workout nutrition: Purecee
during workout nutrition: gator
post workout nutrition: not sure yet

3 minute treadmill warm up

DB Bench
40's x12
50's x8
60's x8
75's x3x5

Facepulls
100x12
140x8

GM's
Bar x8
95x5
135x5
165x5

ATF Squat
135x20

cardio...

Hammer curls
25's
35's

Abz
BWx8
+20x2x8

Notes: Didn't feel like liftin' but got in there and got some decent DB work in.

Soreness: Ridiculously tight hamms and neck (upperupper traps)

just some notes for reference:

2 part time jobs in full effect and full school course load for my final year as an undergraduate finally

Love the jobs I have they are really great and so far my classes have been good (not too boring).

Good work there, man. Especially for a busy guy.
Help me understand something. So, you went to Uni, got some sort of degree, and now you are a University graduate. Is that right? So now you are going for an undergraduate degree? Is that related to the original degree, or in a separate field?
I din't even finish high school, so I never got this lingo.

Sarge · 09-11-2008, 04:38 PM

Thanks man!

Yeah, I have an A.S. (2 year degree) in a computer related field an A.S. in a business major... and wrapping up my B.S. (4 year degree) in Finance currently.

It's too bad they don't tell you how much experience matters in the 'real world' when you first get to school... or maybe I just didn't listen

Sarge · 09-16-2008, 02:58 PM

9.16.2008
Tuesday

Weigh in: ---.-- lbs

pre workout nutrition: 4 eggs and bacon with gatorade
during workout nutrition: gatorade
post workout nutrition: steak and cheese sub with peppers

3 minute treadmill warm up

OLY Squat
135x8
185x5
225x5
255x3
275x1
295x1
135x15 cardio

Feeling much better in the squat rack, it's coming back to me bit by bit.

DB OHP - seated
40's x12
50's x8
60's x5

Pendlay Rows
135x8
165x5
185x5
225x5

DB Shrug
95's x2x15

Facepulls
100x12
140x8

Lat pull down
2 sets

Hammer curls
35's
40's

Notes:Felt good to get in the gym. Craziness at new job (#2) just finished training. Today off but class tonight.

Soreness: neck is fugettaboutit i want to chop it off

Kabeetz · 09-16-2008, 03:39 PM

Nice rows bro! And great post workout meal! Real man food!

09-06-2008, 11:17 AM	#376 (permalink)
Sarge Goal Setting Join Date: Feb 2007 Location: Northly Posts: 4,115 Rep Power: 43011	Thanks for pointing that out. I was curious about it. __________________ APT Pro Gear 'All that we are is a result of what we have thought...' - Buddha

09-07-2008, 06:26 PM	#377 (permalink)
Sarge Goal Setting Join Date: Feb 2007 Location: Northly Posts: 4,115 Rep Power: 43011	9.7.2008 Sunday Weigh in: 214.5 lbs about a 40-50 minutes session pre workout nutrition: sammich at work during workout nutrition: gator with beta post workout nutrition: not sure yet 3 minute treadmill warm up Conventional DL 135x8 225x5 315x3 - straps on here 365x1 - hard, but it went up pretty quick and smooth 405x1* 225x8 405 was warfare, stalled below my knee, then at my thighs, I was NOT going to give up on that rep!!!! Looked to the ceiling, yelled and pulled!!!!! DB Shrugs* 80's x15 90's x12 --------- 100's x20 130's x20 (3rd & 4th set were done after hammer curls) DB Rows 80x8 90x8 Lat pull down close grip 'V' handle 100x8 120x8 130x8 Hammer curls 35's 40's CleanPress 95x2x8 I was gassed. Didn't feel like cardio so I threw that around until I wanted to die, didn't really count reps... seemed like 8, could have been 3 or 12 Notes: Great session. 405 was a BATTTTLE, mental and physical. Soreness: More tightness than anything. Need to get back into my old stretching habits today. __________________ APT Pro Gear 'All that we are is a result of what we have thought...' - Buddha Last edited by Sarge; 09-07-2008 at 06:32 PM.

09-08-2008, 08:38 PM	#379 (permalink)
HerDOC2005 A busy guy! Join Date: Apr 2008 Location: North Carolina Posts: 237 Rep Power: 7815	So I see you LOVE cardio LOL Peace __________________ There is only one path to happiness, are you on it?

09-09-2008, 03:58 PM	#380 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,746 Rep Power: 205118	Welcome back to 405-DL Land! You'll be back at 5 in no time! Good job giving it the max effort bro. __________________ "All you can do is stand and, worst thing you can do is panic. Use it to your advantage, avoid insanity manage. To conquer... Every obstacle, make impossible possible. Even when winning's illogical, losing's still far from optional." - T.I. "No Matter What"

09-10-2008, 06:56 PM	#382 (permalink)
matt1990 Faithful to the KinG Join Date: Dec 2007 Location: MT Posts: 1,110 Rep Power: 86086	Hey there buddy. It's been a while since I checked up on you man! Glad you've made one heck of a come back. As Kab said you'll hit 5 in no time. Keep it up and never let that rep get away from you bro Matt~ __________________ "Whoever acknowleges me beforemen, I will also aknowledge him before my father in heaven. But whoever disowns be before men, I will disown him before my father in heaven." - Matthew 10:32-33

09-09-2008, 09:52 PM	#381 (permalink)
drunknmunky Suck it Trebek Join Date: Feb 2007 Posts: 354 Rep Power: 3884	Nice work with 405 Sarge. Just some food for thought about moving DB Rows up after DLs and doing 4-5 sets of 10. I found that it adds mass to your upper back and helps you with locking out DLs. Since adding more volume to my rows my DL has shot up drastically.

09-10-2008, 07:37 PM	#383 (permalink)
Bunny Rara avis Bunnylicious Join Date: Jun 2006 Location: Somewhere over the Rainbow... Posts: 8,877 Rep Power: 471195	Are you dieting punkin? How's Pebbs? nice pull, you go mang. __________________ *Brief $Bunny$ History......New Log: Time To DeFluff The Bunny* Please help a Good Cause ....... Start your Albums Anafit Sponsored Athlete - The AF Store

09-10-2008, 10:48 PM	#384 (permalink)
ILIEKFUDE Indeed You Are Powerful.. Join Date: Feb 2007 Location: The Death Star Posts: 2,665 Rep Power: 109224	Damn sarge.. these are your dieting / conditioning weights? You went n got f'n strong on me since i last popped in here. Keep it up guy. __________________ "Consider the Predator. Let your soul be armoured with Faith, driven on the tracks of obedience which overcomes all obstacles, and armed with the three great guns of Zeal, Duty and Purity." My Training Log

09-11-2008, 04:38 PM	#387 (permalink)
Sarge Goal Setting Join Date: Feb 2007 Location: Northly Posts: 4,115 Rep Power: 43011	Thanks man! Yeah, I have an A.S. (2 year degree) in a computer related field an A.S. in a business major... and wrapping up my B.S. (4 year degree) in Finance currently. It's too bad they don't tell you how much experience matters in the 'real world' when you first get to school... or maybe I just didn't listen __________________ APT Pro Gear 'All that we are is a result of what we have thought...' - Buddha

09-16-2008, 02:58 PM	#388 (permalink)
Sarge Goal Setting Join Date: Feb 2007 Location: Northly Posts: 4,115 Rep Power: 43011	9.16.2008 Tuesday Weigh in: ---.-- lbs pre workout nutrition: 4 eggs and bacon with gatorade during workout nutrition: gatorade post workout nutrition: steak and cheese sub with peppers 3 minute treadmill warm up OLY Squat 135x8 185x5 225x5 255x3 275x1 295x1 135x15 cardio Feeling much better in the squat rack, it's coming back to me bit by bit. DB OHP - seated 40's x12 50's x8 60's x5 Pendlay Rows 135x8 165x5 185x5 225x5 DB Shrug 95's x2x15 Facepulls 100x12 140x8 Lat pull down 2 sets Hammer curls 35's 40's Notes:Felt good to get in the gym. Craziness at new job (#2) just finished training. Today off but class tonight. Soreness: neck is fugettaboutit i want to chop it off __________________ APT Pro Gear 'All that we are is a result of what we have thought...' - Buddha

09-16-2008, 03:39 PM	#389 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,746 Rep Power: 205118	Nice rows bro! And great post workout meal! Real man food! __________________ "All you can do is stand and, worst thing you can do is panic. Use it to your advantage, avoid insanity manage. To conquer... Every obstacle, make impossible possible. Even when winning's illogical, losing's still far from optional." - T.I. "No Matter What"