4/14/10

Bench Press

135x2

165x2x3

175x2

Closed Grip Bench

135x5x3

Shoulder Pin Press

95x10

115x7

135x5

Flyes

Abs

GPP RE Pushing Cars

11/12/09

Official Car Push Competition Results

Courtesy Driver: Alex (lbs) 160

Special thanks to Matt and Vit for letting us push their cars, and Alex for driving

Car 1: Nissan Altima 2.5s

Curb Weight (lbs) 3,193 Total 3,353

Car 2: Volkswagen GTI 2.0

Curb Weight (lbs) 3,100 Total 3,260

Circuit: ~300m total, 130m slight incline, 20m flat turn, 130m slight decline, 20m flat turn

Team A: Matt, Darvin, Luke

Team B: Vit, Greg, Ben

Team C: Dave, Victor, Scott

3 "warm-up" laps

Car 1:

A 1:57

B 1:39

C 1:30

A 2:16

B 1:30

C 1:23

A 1:28

B 1:26

C 1:19 Best Lap

Car 2:

A 1:32

B 1:36

C 1:25

A 1:36

B 1:21

C 1:14 Best Lap

First Place: Team C

Second Place: Team B

Third Place: Team A

Deadlift Videos

I should be sleeping or preparing for class, but instead I did this.

Squat Form Review

Here's a compilation of the videos that I took on Monday. Clearly some of the new guys (beginning of video) are high squattahs, but we're working on it (you can hear us in the background yelling at them, haha). Overall, lots of work to be done, but video taping it is a good start at identifying what specifically needs to be addressed.

Squats

Squats

185 x 5
205 x 5
225 x 5
225 x 5
235 x 3

Box Squats

135 x 5 x 2

185 x 5
225 x 3

Lats/Biceps

1/13/09

Neutral Grip Pull Ups

bw + 25lbs x 5

bw + 25lbs x 5

bw + 35lbs x 3

bw + 30lbs x 5

bw + 30lbs x 5

Bent-Over Rows

155lbs x 6 x 4

Shoulder Shrugs

thumbless grip

2 plates each side x till failure x 3 sets
2 plates, 2 quarters each side x till failure x 1 set

Band Resisted Curls
25 lbs + purple bands x 7 x 3
40 lbs + purple bands x 2 x 1

Reverse Flyes

90 x 10 x 2

130 x 4 x1

Dragonfly's

Squats and more Squats

1/12/09

Squats

135 x5 (warmup)

185 x 5 x 2

using purple bands
225 x 5
275 x 5

315 x 5

using green bands

365 x 5
I know I did more, but I can't remember what weight I did.

Lunges

135 x 8 (each leg)

145 x 8 (each leg)

155 x 8 (each leg)

Leg Extensions

stripped set starting from 210

Squats

135 till failure

Ab Wheel

3 sets

Bench

1/10/09
Didn't know when lifting was, so I played basketball and snuck in a set of bench presses. Fooled around and tried to hit my max, but failed. Did some extra biceps too. Gotta impress the ladies.

Bench
135 x 5
185 x 0 (failed)
185 x 0 (failed)
155 x 5

Concentration Curls
25 x 5
27.5 x 5 x 2

Squats/Abs/Running

1/9/09
Decided to take an easy day and work on my calves, biceps and abs... gotta work them beach muscles. Fit in some quads and cardio as well.

Squats
135 x 5
185 x 5
195 x 3
195 x 3

Pause Squats
185 x 3 x 2

Standing Calve Raises
280 to exhaustion
240 to exhaustion
200 to exhaustion
160 to exhaustion
120 to exhaustion

Concentration Curls
25 x 5
27.5 x 5 x 2

Medicine Ball Decline Abs
Rowing Curls
Obliques

1 Mile Run
6:15

Lower back

1/8/09
Deadlifts
265lbs x 3
275lbs x 3
285lbs x 3 belted
300lbs x 2 (PR)

Deadlifts Off Blocks
285lbs x 3
285lbs x 2
285lbs x 2

High Pulls
1??lbs x 5 x 4 (can't remember how much the black kg. weights weigh)

Seated Good-Mornings (using pins)
Good God I'm sore a day after doing these...
95 x 10
135 x 10 x 2

Kneeling Cable Crunches
Rowing Crunches
Obliques

Bench

1/7/09
Bench
Terrence's Workout
135 x 8
155 x 5
135 x 8
165 x 2 + 1 fail
135 x 11
175 x 1 + 1 fail (PR)


2 Board Press
155 x 3
165 x 3
165 x 3
155 x 3

Dumbbell Shoulder Press
weird sets because of limited access to weights
65 x 8
65 x 7
75 x 4
75 x 3

Some Exercise, I can't remember anymore...

Decline Medicine Ball Abs

Lats/Biceps

Somewhat Strict Bent Over Rows

bouncing allowed but touching the plates to the floor every rep

120lbs x 7 x 4

Wide Grip Lat Pull Downs

130lbs x 8 x 4

Bent Over Dumbbell Rows

very strict form
45lbs x 10
50lbs x 10
55lbs x 10

65lbs x 10
65lbs x 10

Concentration Curls
22.5 x 4 x 5

Face Pulls w/ Green Bands

3 sets

Squats

1/5/09

Squats

135 x 4 x 2

155 x 4 x 4

185 x 3 x 5

135 x 4 x 4

165 x 4 x 4

Calves

3 Machine Circuit 4 sets

Kneeling Green Band Crunches