[A.FreeRadical]

Originally Posted by NewSpawn

uh.......rasp....where are you:post:

Yeah man, where are you? Just because GDD goes awol (again, sigh!)... doesn't mean you can cop-out on your RaSP's Time to get huge thread.

*

[pammiejoe6]

ok raspy i came back...now its your turn!

[RaSP]

OK I'm back. (again).

I've been working out the whole time, I just haven't been getting my logs in.I'll try to bring my log book in tomorrow for back day.

Back on the 6 day rotation: Legz, Armz/Shoulderz, off, Back, Chest, off.

*R*

[NewSpawn]

hey rasp welcome back

[DarkFalcon]

Originally Posted by RaSP

OK I'm back. (again).

I've been working out the whole time, I just haven't been getting my logs in.I'll try to bring my log book in tomorrow for back day.

Back on the 6 day rotation: Legz, Armz/Shoulderz, off, Back, Chest, off.

*R*

Hey big guy!

[RaSP]

Thanks. guys. I will *really* try to be more active on the board now. No, **Really**

*R*

[DarkFalcon]

Originally Posted by RaSP

Thanks. guys. I will *really* try to be more active on the board now. No, **Really**

*R*

lol..do what ya can, no worries. New Spawn and AFR are holding it down here while you and GDD are off galavanting.

[A.FreeRadical]

Originally Posted by DarkFalcon

lol..do what ya can, no worries. New Spawn and AFR are holding it down here while you and GDD are off galavanting.

Well, hell!, GDD and Rasp better get back. It is NewSpawn and my turn to go galavanting. I really need some galavanting.

*

[RaSP]

Great. So *that's* what I was supposed to be doing. :duh I hate getting older

Anyway. As promised here is something resembling my w/o log today. Kind of a lame back day, but here it is.

Deadz. 12/225, 8/315, 6/405, 5/405, 8/315 (was gonna go for 455, but my glutes just couldn't do it at 405) I shoulda hit 8 at 405.

DB Rowz 9/100, 8/100, 8/100 (felt really weak here and I got sloppy on the last reps. I've been doing 12/90x3 for the last couple of weeks and sure felt the difference today. I need bigger dbs at home)

CG PDs: 9/180, 8/180, 7/180

WG PDs: 9/135, 8/135, 8/135

Not my best day, but better than I was in the Spring.

Later,
*R*

[A.FreeRadical]

Originally Posted by RaSP

Deadz. 12/225, 8/315, 6/405, 5/405, 8/315 (was gonna go for 455, but my glutes just couldn't do it at 405) I shoulda hit 8 at 405...

Glutes? Is your sticking point at the lockout? Maybe some high rack pulls would help. I am not the expert on this, just asking.

*

[RaSP]

I'll try to get my chest day (sat) in soon.

For today we be din' Legz:

Bench Squatz 12/135, 6/315, 6/315, 6/315 (finally seing some gains here.)
Alt Plate Loaded Ham Curlz 12/140, 12/140, 10/140
Deep 45* leg Press 15/405, 13/405, 13/405 (Knees to chest on these, but I don't curl my back)
Cybex Ham Curlz 12/120, 12/120, 11/120+ Drop Set
Leg Ext 13/230, 12/230, 12/230+Drop set

So Now I can't walk straight. LOL

Rad, On the deadz, I was having trouble at lockout because my glutes and hams were still dore form Leg Day. Normally I fail at about 60-75% up on my last reps. Thanks for input. I may try some rack pulls anyway.

*R*

[A.FreeRadical]

Originally Posted by RaSP

Rad, On the deadz, I was having trouble at lockout because my glutes and hams were still dore form Leg Day. Normally I fail at about 60-75% up on my last reps. Thanks for input. I may try some rack pulls anyway.

*R*

re: your sticking point with the deadlift.

I asked an old hand at my gym about this. He said yes, high rack pulls are in order. This will hit the the muscles that do the lockout. (hams, hip extensors and glutes.)

*

[RaSP]

Sorry I've been lame about the logs. I just never remember to bring my log book in from the car.

Yesterday was back day and while I got the reps on my deadz up to a more respectable level (8x405) I found I was still sticking at the top. This is really new for me as I have always stuck just over my knees. Oh well. Guess you're right about those rack pulls Rad. I'll put those in to my routine so I can get back to 455. Next week is high reps for back, so that will work really well. Then I'll see what I can do with 425 the week after that.

Today was chest day and I am *finaly* seeing some progress again.

Flat Bench 12/135, 6/225, 5/225, 4/225
Inc DB 8/75, 7/75, 6/75
Dec Bench 8/165, 7/165, 4/165 (WTF?)
WG Bench 8/135, 7/135, 7/135 (I grip the bar at the collars)

While I'm still not back to where I was this spring, I'm within striking distance of 245. If I can keep this up I'll get 255 by New Years.

*R*

[NewSpawn]

hey rasp.....good workout.....damn i wish i was deadin that weight.....if i could break 400 for 1 i would be happy...i have let my deads fall by the wayside....i am going to go back to the compounds....it really promotes the mass and density that i want. great job and i hope u have a great weekend

[RaSP]

Thanks NS, Remember that when you're benchin'.

Yesterday was legz
Bench squatz 12/135, 20/225, 20/225, 20/225, 20/225
PL Leg Curlz 15/70, 15/70, 13/70
PL Ext 20/70, 20/70, 20/70
SLDL 15/135, 14/135, 14/135
Hack Squatz 20/135, 20/135, 18/135

I like to do these high rep days every now and again. Dayum am I sore today though.

*R*

[RaSP]

Today was Shoulderz and armz, but I don't remember the poundages so I'll update it later.

*R*