El Capitan's Log - Page 4

El Capitan · 11-13-2006, 02:35 AM

Quote:

Originally Posted by romanaz

I love the comment on that video bigD, classic.

lol didn't even see that.

EC

El Capitan · 11-15-2006, 12:43 AM

Coan/ Philippi Workout 1

Conventional Deadlifts

Warmups
135x8
185x5
225x2

Working Sets
250x2

Speed Sets
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

Straight Legged Deadlift
135x8
185x8 PR + 50lbs.
185x8

Bent Over Rows
115x8 PR
105x8
105x8

Wide Grip Chins (BW)
1x0
1x2
1x1

Good Mornings
115x8
115x8
115x8

ALL ACCESSORY DONE IN A CIRCUIT

Workout time: 1hr. 10 min.
Sleep: 7 hours
Energy: 8/10
Soreness: lower back, hammies, rear delts?

Comments:
Deads felt great, negative was MUCH better than the vids I posted. Speed deads were... well speedy. SLDL I oculda got like maybe 20lbs. more but I wanted to get all the reps out. It was a PR cause I haven't done them in forever. BOR's the form was horiffic on 115 so I lowered it. GM I coulda had maybe 15 more pounds, but I've done these like once before. This was hard and long simply because I have to move shit around in between the exersises in order to do them in a circuit.

EC

**bigDman** · 11-15-2006, 01:20 AM

that workout shouldn't take that long if you followed the time restraints given with the routine

El Capitan · 11-15-2006, 02:45 AM

Quote:

Originally Posted by bigDman

that workout shouldn't take that long if you followed the time restraints given with the routine

Haha that's an estimated time.

so I mighta timed it wrong, went to the bathroom, had too much time between sets due to me having to move stuff for the next exercise, slow repetitions, there's a few things that coulda happened. How long should it take? (I'm guessing under an hour)

and for those of you curious, I got the "template" here: http://powerpage.net/coanphildead.html

EC

El Capitan · 11-16-2006, 12:12 AM

ME Upper

Barbell Bench Press

115x8
135x5
155x3
165x0
155x3
145x0

Push Press

95x5
95x5
95x5

Barbell Curls

45x6
65x3
45x6

Workout time: 35 min.
Sleep: 8 hours
Energy: 7.5/10
Soreness: hammies, middle back, forearms

Comments:
Bench sucked. I could barely get my max off the rack. I got it up and was like, "UH UH!!!" and put it back. Push press felt great. Curls (for the girls) felt weird haven't done them in ages.

EC

El Capitan · 11-16-2006, 11:41 PM

Off Day/ Cardio

I just ran 3/10 of a mile full out, rested 2:00, ran another 3/10 of a mile full out. I am so insanely out of shape.

Lap 1: 3:00
Lap 2: 3:13

I will up the amount I run on this once my lap times get to 2:30 each.

I am going to try and eat more fats. Here's what my diet plan will look something like:

1: 2 eggs, 2 whites, 5 slices of turkey bacon, protein shake 45 min. before
2: 1 natty pb sandwich (might make it 2)
3: ham and cheese sandwich or turkey and cheese sandwich
4: pre workout- 1 1/2c oats, 1 tbsp. natty pb, 6 egg whites
5: post- whey shake
6: 2 tbsp. natty pb, 1c cottage cheese (1%)

El Capitan · 11-18-2006, 02:33 AM

DE Lower

Box Squats (form check)

45x5
95x5
95x5
95x5
95x5

Front Squats

95x5

Barbell Lunges

135x5
155x4
115x6

Workout time: unknown
Sleep: 7 hours
Energy: 8/10
Soreness: hammies, glutes, right knee is acting funny, has been all week.

EC

El Capitan · 11-22-2006, 01:01 AM

ME Bench/ DE Squat

Box Squats
95x5
105x5 PR + 10lbs.
105x5
105x5
105x5
105x5

Barbell Lunges
115x8
115x8

Flat Bench
135x3
145x3
165x0

Workout time: unknown
Sleep: 8 hours
Energy: 7/10
Soreness: hammies, calves

Comments:
Box squats I kept very good form up until the last set. I got too close to the box. Lunges always **** me over lol. I was breathing heavy. Flat bench sucked, but I haven't benched much as of late. I meant to do lockouts but I ran out of time.

**krzna** · 11-22-2006, 01:19 AM

bro...are u dimlightstudios Big D's friend from CA ? sorry if i am getting the wrong person.

El Capitan · 11-22-2006, 01:26 AM

Quote:

Originally Posted by krzna

bro...are u dimlightstudios Big D's friend from CA ? sorry if i am getting the wrong person.

Haha nope.

EC

El Capitan · 11-23-2006, 08:08 PM

Coan/ Philippi Workout 2

Warm Ups
135x3
185x3
225x3
245x2

Conventional Deads
265x2 PR + 1 rep

Speed Deadlifts
215x2
215x2
215x2
215x2
215x2
215x2
215x2
215x2

Circuit (90 sec between sets, 3 min. between circuits

SLDL
185x8
195x8
205x8 PR + 20lbs.

Bent Over Rows
95x8
105x8
115x8 PR + 10lbs.

Chinups/ Rack Chins
BWx2
BWx2
Rack chins: BWx8

Good Mornings
105x8
115x8
125x8 PR + 10lbs.

Then I ran up and down my stairs 10 times. (12 step stairs) It took me 1 min.

Workout time: unknown
Sleep: 9 hours
Energy: 9/10
Soreness: hammies, quads, calves, lower back

Comments:
Happy Thanksgiving. I have 3 words for those viewing:

STUFF YOUR FACE

**romanaz** · 11-24-2006, 04:04 AM

mmmmmmmmm i probally gained 3 lbs today

El Capitan · 11-24-2006, 01:34 PM

Quote:

Originally Posted by romanaz

mmmmmmmmm i probally gained 3 lbs today

I could have ate like 10x more than I did, but we didn't have enough food LOL. I hadda make myself some oats with natty pb in them. :P

EC

**romanaz** · 11-24-2006, 04:00 PM

hahah, by the time the turkey got to me, there was hardly any left

El Capitan · 11-25-2006, 07:21 PM

Quote:

Originally Posted by romanaz

hahah, by the time the turkey got to me, there was hardly any left

haha we had two turkeys

DE Upper/ ME Lower

Incline Barbell Bench Press
45x10
105x5
125x5
125x5

Push Press
45x10
95x5
95x5
105x5 +10

Close Grip Bench Press
95x10
95x10

Box Squats
95x5
115x3 +10
115x3
125x3 +10

ATG Squats
135x1
135x0
135x3

Workout time: unknown
Sleep: 9 hours
Energy: 8/10
Soreness: lower back, upper back, hip flexors

Comments:
Good workout, shouldn't have tried 125 on BS but I did anyways and had good form, but I was coming down a little too fast for my taste.

El Capitan · 11-29-2006, 12:30 AM

ME Bench/ DE Squat

Flat Barbell Bench
95x3
115x3
135x3
145x3
155x3
115x10

Box Squats
95x5
115x5 + 2 reps
115x5
115x5
115x5
115x5

Workout time: unknown
Sleep: 7 hours
Energy: 7/10
Soreness: lower back, triceps

Comments:
Flat bench was poor. I missed 155 for the 5th set.Shortened workout cause I gotta work on a project. Depending on what time I go to sleep I will go running tomorrow morning.

**romanaz** · 11-29-2006, 12:33 AM

gj on the push press pr. now by ME and DE days, are you referring to Max effort and Dynamic ?

11-15-2006, 12:43 AM	#92
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Coan/ Philippi Workout 1 Conventional Deadlifts Warmups 135x8 185x5 225x2 Working Sets 250x2 Speed Sets 205x3 205x3 205x3 205x3 205x3 205x3 205x3 205x3 Straight Legged Deadlift 135x8 185x8 PR + 50lbs. 185x8 Bent Over Rows 115x8 PR 105x8 105x8 Wide Grip Chins (BW) 1x0 1x2 1x1 Good Mornings 115x8 115x8 115x8 ALL ACCESSORY DONE IN A CIRCUIT Workout time: 1hr. 10 min. Sleep: 7 hours Energy: 8/10 Soreness: lower back, hammies, rear delts? Comments: Deads felt great, negative was MUCH better than the vids I posted. Speed deads were... well speedy. SLDL I oculda got like maybe 20lbs. more but I wanted to get all the reps out. It was a PR cause I haven't done them in forever. BOR's the form was horiffic on 115 so I lowered it. GM I coulda had maybe 15 more pounds, but I've done these like once before. This was hard and long simply because I have to move shit around in between the exersises in order to do them in a circuit. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-16-2006, 12:12 AM	#95
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	ME Upper Barbell Bench Press 115x8 135x5 155x3 165x0 155x3 145x0 Push Press 95x5 95x5 95x5 Barbell Curls 45x6 65x3 45x6 Workout time: 35 min. Sleep: 8 hours Energy: 7.5/10 Soreness: hammies, middle back, forearms Comments: Bench sucked. I could barely get my max off the rack. I got it up and was like, "UH UH!!!" and put it back. Push press felt great. Curls (for the girls) felt weird haven't done them in ages. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-16-2006, 11:41 PM	#96
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Off Day/ Cardio I just ran 3/10 of a mile full out, rested 2:00, ran another 3/10 of a mile full out. I am so insanely out of shape. Lap 1: 3:00 Lap 2: 3:13 I will up the amount I run on this once my lap times get to 2:30 each. I am going to try and eat more fats. Here's what my diet plan will look something like: 1: 2 eggs, 2 whites, 5 slices of turkey bacon, protein shake 45 min. before 2: 1 natty pb sandwich (might make it 2) 3: ham and cheese sandwich or turkey and cheese sandwich 4: pre workout- 1 1/2c oats, 1 tbsp. natty pb, 6 egg whites 5: post- whey shake 6: 2 tbsp. natty pb, 1c cottage cheese (1%) __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-18-2006, 02:33 AM	#97
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	DE Lower Box Squats (form check) 45x5 95x5 95x5 95x5 95x5 Front Squats 95x5 Barbell Lunges 135x5 155x4 115x6 Workout time: unknown Sleep: 7 hours Energy: 8/10 Soreness: hammies, glutes, right knee is acting funny, has been all week. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life. Last edited by El Capitan : 11-18-2006 at 03:31 AM.

11-22-2006, 01:01 AM	#98
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	ME Bench/ DE Squat Box Squats 95x5 105x5 PR + 10lbs. 105x5 105x5 105x5 105x5 Barbell Lunges 115x8 115x8 Flat Bench 135x3 145x3 165x0 Workout time: unknown Sleep: 8 hours Energy: 7/10 Soreness: hammies, calves Comments: Box squats I kept very good form up until the last set. I got too close to the box. Lunges always **** me over lol. I was breathing heavy. Flat bench sucked, but I haven't benched much as of late. I meant to do lockouts but I ran out of time. __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-22-2006, 01:19 AM	#99
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,631 Recipes: 0 Rep Power: 51	bro...are u dimlightstudios Big D's friend from CA ? sorry if i am getting the wrong person. __________________ *DIET DEDICATION DP** www.surpassgenetics.com www.offshorebodybuilding.com www.thevipboard.com Team Beast Breeder colossus@beastbreeder.com

11-23-2006, 08:08 PM	#101
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Coan/ Philippi Workout 2 Warm Ups 135x3 185x3 225x3 245x2 Conventional Deads 265x2 PR + 1 rep Speed Deadlifts 215x2 215x2 215x2 215x2 215x2 215x2 215x2 215x2 Circuit (90 sec between sets, 3 min. between circuits SLDL 185x8 195x8 205x8 PR + 20lbs. Bent Over Rows 95x8 105x8 115x8 PR + 10lbs. Chinups/ Rack Chins BWx2 BWx2 Rack chins: BWx8 Good Mornings 105x8 115x8 125x8 PR + 10lbs. Then I ran up and down my stairs 10 times. (12 step stairs) It took me 1 min. Workout time: unknown Sleep: 9 hours Energy: 9/10 Soreness: hammies, quads, calves, lower back Comments: Happy Thanksgiving. I have 3 words for those viewing: STUFF YOUR FACE __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-29-2006, 12:30 AM	#106
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	ME Bench/ DE Squat Flat Barbell Bench 95x3 115x3 135x3 145x3 155x3 115x10 Box Squats 95x5 115x5 + 2 reps 115x5 115x5 115x5 115x5 Workout time: unknown Sleep: 7 hours Energy: 7/10 Soreness: lower back, triceps Comments: Flat bench was poor. I missed 155 for the 5th set.Shortened workout cause I gotta work on a project. Depending on what time I go to sleep I will go running tomorrow morning. __________________ Current/ goal for end of summer: Shitty life/ improve my life.