Scottm and BM's grind .

**Black Rider** · Subject: Re: Scottm and BM's grind . Fri Sep 25, 2009 1:32 pm

Box Squats:

225x8
275x7
325x6

Calf Raises:

250x15x3

Preacher Curls:

105x8
125x8

Preacher DB Curls:

50x10
55x8
60x7
65x6

7x7x60

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Squats: No Belt

40 x 8
130 x 5
218 x 3
288 x 1
303 x 1
218 x 5
218 x 1

Good Mornings:

180 x 4

Front Squats:

130 x 13

Box Squats:

150 x 2 x 5

Soundtrack = Twisted Sister - Under The Blade

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Tue Sep 29, 2009 9:42 am

Deads:

215x9
235x7
260x6

Inclined DB Bench:

65x10
75x8
65x10

DB Military:

40x8
45x6
40x8

Inclined Vertical Weighted Pull Up:

3x10x25#

Barbell Curl:

90x10
105x9
115x8

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Deadlift Day:

Lockouts/Holds - last 1/4 of the lift at the top

130 x 8
218 x 8
288 x 3
338 x 2
388 x 1
453 x 1
468 x 1
520 x 1 - held for 7 seconds
520 x 1 - 6 seconds - didn't know what to think of these, but I'm sore the next day. If only I could DL this!

Stiff-legged DL:

200 x 6
200 x 6

Power Cleans:

130 x 10

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Wed Sep 30, 2009 1:00 pm

How do you do lockouts?

BP:

135x10
175x10
205x6
215x5

Romainian Deads:

185x6
215x6
235x6

Lat Pulls:

90x6
105x6
115x6

Weighted Dips with 35lbs:

12
13
12

Upright Rows:

85x6
95x6
105x6

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Quote:

How do you do lockouts?

I have a squat rack that's almost exactly like this

so I rest the bar on the "catch" rails and stand on pavers (anything stable will do) and just do the top portion of the DL. That's one way to do it. Any way that you're able to only do the top portion of the DL will work.

_________________
Hey kid!

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Bench Press:

40 x 20
130 x 8

180 x 15
180 x 13
180 x 12
180 x 11

130 x 20

Dips w/25# x 10
Dips w/50# x 7

Push Ups x 15

Skull Crushers:

70 x 10
70 x 13

Band Pushdowns:
x25....x21.....x19

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Sat Oct 03, 2009 7:43 pm

Squats:

205x8
250x6
270x5

Sumo Deads:

200x9
240x6
270x5

Calf Raises:

235x18
265x12
265x10

Close Reverse Grip Lat Pulls:

100x10
115x8
120x6

Close Grip Bench:

135x9
135x8
135x7

Military:

80x10
90x8
95x6

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Squat/Deadlift day - No belt

Squat:

40 x 8
130 x 5
218 x 2
288 x 1
318 x 1
248 x 4
248 x 3 (Everything felt super-heavy and I was struggling out of the hole. I realize later that I'm wearing my Chucks! Not my squat shoes with the heal. Dummy!)

Good Mornings:

130 x 12
130 x 8

Front Squats:

130 x 10

Deadlift:

130 x 8
218 x 3
288 x 1
338 x 5

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Thu Oct 08, 2009 11:19 am

Yesterday with a cold.

Pull Ups: Dips: Military:

12 normals

25

80x10

10 wide grip

23

85x8

8 reverse grip

22

90x6

7 normals

20

abs

Amazing what you can do loaded on meds.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Subject: Re: Scottm and BM's grind . Sat Oct 10, 2009 7:44 pm

Box Squats:

225x10
250x8
275x6

Calf Raises:

250x15x3

Preacher Curls:

105x8
125x8
130x6
120x8
105x10

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Bench Press:

40 x 20
130 x 12

180 x 15
180 x 14
180 x 12

Dips:

x16
x14
x13

Narrow Grip BP:

130 x 12
130 x 8
130 x 8

Skull Crushers:

70 x 13
70 x 8
70 x 9

Band Pushdowns:

x27
x22

_________________
Hey kid!

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Squat day - No belt (but the correct shoes!)

130 x 5
218 x 3

268 x 5
268 x 4

Good Mornings:

130 x 14

Front Squats:

130 x 14

Box Squats:

150 x 2 x 5

Soundtrack = Iron Maiden - Powerslave

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Wed Oct 14, 2009 5:58 pm

No workee Monday.

Today.

Pull Ups: 14

Dips: 23

Military: 85x8

Reverse Grip Pull ups: 9

Dips: 22

Military: 90x7

Wide Grip Pull Ups: 8

Dips: 22

Military: 95x6

abs

still have this lingering cold, wears me out.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Subject: Re: Scottm and BM's grind . Fri Oct 16, 2009 10:10 pm

Box Squats:

225x8
275x7
300x6

Calf Raises:

250x15x3

Preacher Curls:

105x8
125x8

7x7x65 two sets

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

Deadlift - No Belt:

130 x 8
218 x 3
288 x 1
338 x 1

358 x 5

Conventional off 2" pavers:

218 x 12
218 x 12 (can really feel these working abs without a belt on)

Power Cleans:

130 x 12

Pull Ups:

x10 (Oy! not so hot there!)

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Sat Oct 17, 2009 11:24 am

Have to do the Pull Ups before the other lifts, otherwise you get burned out.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

**Black Rider** · Subject: Re: Scottm and BM's grind . Sun Oct 18, 2009 8:30 pm

DB Bench:

60x15
65x12
75x8
85x5
75x8

Incline Bench:

135x7
145x5

Decline Bench:

135x6
145x5

Tri Pull Downs:

40x15
50x12
55x8

abs

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.

scottmitchell74 · Number of posts: 4950 Age: 35 Registration date: 2007-03-07

BP:

130 x 20 x 10

I just wanted to do a 200 rep day.

_________________
Hey kid!

**Black Rider** · Subject: Re: Scottm and BM's grind . Tue Oct 20, 2009 9:46 am

Nice. That's a lot of weight total.

_________________
I don't have time for all if it, so I pick my battles. I concentrate on spotting and weeding out satanic paper, handkerchiefs (do you really want Satan that close to your nose?) and eggs. I can spot satanic eggs at Wal Mart like a frickin' drug sniffing dog.