Scottmitchell74 and Black Rider's training log...

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Argggghhhhhhhh, my knee is paying the price today. Talked to a gal who has done some work with knees and she agreed i'm probably ok doing what I am so i'm continuing.

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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: 4930 Age: 35 Registration date: 2007-03-07

That's good news about the knee.

_________________
Hey kid!

scottmitchell74 · Number of posts: 4930 Age: 35 Registration date: 2007-03-07

Bench Press: - @ Work with no partner, I decided to do some "strip sets" resting only as long as it takes to strip the weight.

110 x 12

220 x 11
170 x 6
150 x 6
130 x 7
110 x 7 (gassed!)

Paused Reps w/ Feet up:

110 x 4
180 x 4

Will do triceps in the PM

_________________
Hey kid!

scottmitchell74 · Number of posts: 4930 Age: 35 Registration date: 2007-03-07

P.M.

Overhead Tricep Ext.

100 x 20

Skull Crushers:

60 x 17

Dips x 17

Tri Pushdowns:

50 x 14

_________________
Hey kid!

scottmitchell74 · Number of posts: 4930 Age: 35 Registration date: 2007-03-07

Squats:

40 x 12
130 x 5
218 x 2
298 x 1

348 x 3
348 x 3 (Very happy. The first one of this set was surprisingly "easy". )

Box Squats:

150 x 2 x 5

Front Squats:

150 x 11
150 x 9

Good Mornings:

150 x 6

Soundtrack - Tesla - Mechanical Resonance

Whatever's going on with my back deadlifting, I was worried it would affect my squats. I guess it's not, so I'm very relieved. I de-load next week.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

BP:

165x12
205x8
220x5
230x2

DB BP:

55x12
65x9
76x7

Incline DB BP:

55x9
65x7
55x7

Flys:

40x9
45x6
55x4

Tri pull downs:

40x15
50x12
50x10

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.

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Dead Dips Pull Ups
240x10 18 10
260x7 16 8
275x5 15 wide grip 5
wide grip 5

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: 4930 Age: 35 Registration date: 2007-03-07

Deadlift - De-load day (New partner! A fellow firefighter. Hope he sticks to it. He's a noob who called me and said "get me in shape".)

Pull Ups:

BW x 16
w/25 x 6
w/50 x 3
Palms In x 8

Deadlift:

130 x 5
200 x 3

288 x 1 x 12 (no belt, back felt a little gimpy, but no bad pain - it was a great day for a de-load)

Stiff Legged DL;

130 x 6
130 x 6

Soundtrack - Tesla - Mechanical Resonance (side 2)
Rush - 2112

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

You did 50 pull ups in a row? Shocked

_________________
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: 4930 Age: 35 Registration date: 2007-03-07

No!

With 50# of weight I did 3 reps.

I'm not a 20 rep guy yet!!

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Ah, well, still impressive.

_________________
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: 4930 Age: 35 Registration date: 2007-03-07

Bench Press - De-load day for this as well.

130 x 8
180 x 3

200 x 5 x 3

Dips:

x22
x11
x9

short and sweet. Get the blood flowing a little

Soundtrack - Dio - Holy Diver (side 1)

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Squats:

200x12
245x8
290x5
330x4 Something in my knee popped doing the last set. Kind of hurt but now it just aches like normal. Has me a little concerned though.

Calf raises

Preacher Curls:

85x15
125x7
145x4

DB Preacher Curls:

55x10
65x8

7's
65x7x3
75x7x3
75x7x3

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.

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Yesterday's all DB bench day.

50x14
55x12
65x9
75x7
65x8
55x10

Inclines:
55x12
65x8
75x6

Flys:
45x10
50x8
55x6

Triceps

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.

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Deads Pull Ups Dips

200x12 12 16
240x8 10 15
260x7 8 14

2 sets of 6 wide grip pull ups

abs

Did the circuit with lighter dead weight and was almost running. Tiring.

_________________
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: 4930 Age: 35 Registration date: 2007-03-07

Squats:

40 x 12
130 x 5
200 x 3
250 x 1

300 x 10 (gassed!)
300 x 7 (stopped because form was getting bad/dangerous)

Box Squats:

150 x 2 x 5

Front Squats:

150 x 13
150 x 10

Good Mornings:

150 x 7

Soundtrack - Dio - Holy Diver
Iron Maiden - Killers

Everything felt great. My new partner showed up and worked hard. I wanted the first squat session to be a basic intro. We'll ratchet him up a little more each week.

_________________
Hey kid!

scottmitchell74 · Number of posts: 4930 Age: 35 Registration date: 2007-03-07

Squats:

40 x 12
130 x 5
200 x 3
250 x 1

300 x 10 (gassed!)
300 x 7 (stopped because form was getting bad/dangerous)

Box Squats:

150 x 2 x 5

Front Squats:

150 x 13
150 x 10

Good Mornings:

150 x 7

Soundtrack - Dio - Holy Diver
Iron Maiden - Killers

Everything felt great. My new partner showed up and worked hard. I wanted the first squat session to be a basic intro. We'll ratchet him up a little more each week.

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Wow, you did it twice? Cool

What is it about having a partner that helps in lifting more?

_________________
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: 4930 Age: 35 Registration date: 2007-03-07

Male ego!

_________________
Hey kid!

**Black Rider** · Man in Morph Number of posts: 14430 Age: 41 Registration date: 2007-04-09

Squats:

210x10
260x7
310x5
330x3

I've hit a wall here.

Preacher Curls:

95x15
125x8
140x5
125x8
Wide grip 125x8
Narrow grip 125x8

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.