Succio's SFW Training log - Page 2

**Succio** · 03-09-2007, 05:28 AM

had to cut my session short

DE bench
135 x 3
155 x 3 x 8

close grip bench
155 x 3
185 x 5 NEW PB

tate press
45s x 15 NEW PB
45s x 15 NEW PB
45s x 9

shoulder press machine
120 x 15 NEW PB
130 x 15 NEW PB
140 x 15 NEW PB

bar raises
70 x 8 x 3

i jacked up my shoulder monday, didnt think it was serious until now, ****.
it isnt TOO bad, but if i cant lift monday, this is REALLY going to suck balls.

**Succio** · 03-10-2007, 04:50 AM

took first serving of white flood heres how it went down...

taste - 7/10 not good, not bad, i dont give a shit about taste as long as im able to down it

mixability 9/10 pretty good, except for minimal clumps

during the first 10 minutes, i was a little worried because i didnt feel a thing unlike no xplode where i felt instant [PLINK=1077]energy[/PLINK]. after 10 minutes, i felt a [PLINK=643]surge[/PLINK] and it kept getting stronger

Deadlifts
135 x 5
185 x 3
225 x 2
275 x 1
325 x 2 NEW PB

DB lunges
50s
50s
50s

GOod mornings
90 x 6 x 3

Leg press
315 x 10
405 x 6 x 2 NEW PB

DB curls
35s
40s
45s
30s

Hypers
bw + 65 x 8 x 3 NEW PB

Strength - 9/10
Energy - 9/10
SFW mentality - 8.5/10

SFW mentality is how i feel before going to the gym, how psyched up i am

PISSED OFF that i didnt get 325 for 3 reps, i was training hard for this day and to only get 2 reps is a dissapointment, although i got the 3rd rep more than halfway

**romanaz** · 03-10-2007, 05:04 AM

Quote:

Originally Posted by Succio

PISSED OFF that i didnt get 325 for 3 reps, i was training hard for this day and to only get 2 reps is a dissapointment, although i got the 3rd rep more than halfway

rack pulls for you mister, right @ the stickiing point

**Succio** · 03-10-2007, 05:05 AM

Quote:

Originally Posted by romanaz

rack pulls for you mister, right @ the stickiing point

sticking point is off the floor

**romanaz** · 03-10-2007, 05:15 AM

gotcha.

elevated deadlifts, snatch grip deadlifts, elevated snatch grip deadlifts, good mornings. All should help for that.

**Succio** · 03-13-2007, 04:14 AM

Great bench session

flat bench
135 x 3
155 x 3
185 x 2
205 x 2
235 x 2 NEW PB
240 x 2 NEW PB

close grip flat bench
155 x 3
185 x 3
205 x 2
215 x 2 NEW PB

Tate press
60s x 8 NEW PB
60s x 6
50s x 8

bb seated military
85 x 5
95 x 5
135 x 3

db raises
25s
25s

[PLINK=419]straight[/PLINK] bar raise
90 x 8 x 2

pull ups
bw x 3
bw +65 x 1 NEW PB

db curls
35s

Strength - 10/10
Energy - 9/10
SFW mentality - 9/10[/color]

had a lot of energy, 1.5 scoops seems to be the sweet spot.
sfw mentality dropped to like a 5 when i entered the gym, seemed like it was a library. but 235 x 2 was good, wasnt satisfied enough so i tried 240 x 2 and got it. VERY happy, didnt go to failure. also PRed my max on close grip for 2 reps B)

PICS ARE UP IN THE MEMBERS PICTURES SEC.

**Succio** · 03-14-2007, 04:33 AM

decent day,

smith squats (getting tired of this shit)
135 x 5
155 x 5
185 x 3
205 x 3
225 x 2
245 x 2 NEW PB
225 x 3
ATG
135 x 8

DB lunges
55s
55s
55s

one legged leg press
135
135

standing calve raise on plates
225
245
245

beat up my abs pretty good

strength - 8/10
Energy - 9/10
SFW mentality - 7.5/10

im gettin tired of this shitty gym, smith squats just dont cut it. didnt really feel like going today. only took 1 scoop, but i still felt good. i was sweating way too much, it was getting rather annoying. god i hate that gym, it was like 90 degrees in the weight room.

**romanaz** · 03-14-2007, 05:06 AM

*find new gym succio :-D

danman77220 · 03-14-2007, 05:23 AM

Hey succio, I have to wonder, why don't you do free squats in a power rack or something? Not dogging your methods or anything, I'm just curious.

**Succio** · 03-14-2007, 06:22 AM

Quote:

Originally Posted by danman77220

Hey succio, I have to wonder, why don't you do free squats in a power rack or something? Not dogging your methods or anything, I'm just curious.

i understand. there aint a single squat rack in my gym, and ive tried just about anything from trying to squat in the military press bench to laying the barbell on the dips bars.

BigRick · 03-14-2007, 09:53 PM

try some bbell hack squats. if you havenot tried them before they are hell on your teardrop and inner quads. Like the worst burn ever

danman77220 · 03-14-2007, 11:50 PM

Quote:

Originally Posted by Succio

i understand. there aint a single squat rack in my gym, and ive tried just about anything from trying to squat in the military press bench to laying the barbell on the dips bars.

Ahh damn that sucks bro. Yeah there's only like 2 in LA fitness so even then you have to fight for it.

**romanaz** · 03-15-2007, 05:33 AM

Quote:

Originally Posted by danman77220

Ahh damn that sucks bro. Yeah there's only like 2 in LA fitness so even then you have to fight for it.

try having 1 at my schools fitness center. LAME

**Succio** · 03-17-2007, 08:11 AM

speed deads
205 x 1 x 9

snatch grip elevated deads (Platform)
225 x 2
225 x 2

elevated deads
225 x 2
245 x 1
225 x 2

good mornings
95 x 5 x 3

push press - standing
95 x 8
105 x 8 NEW PB
115 x 6 NEW PB
115 x 4

side raises
20s
20s

leg press
315 x 8 x 2

hypers
bw + 65 lb DB x 8 x 3 NEW PB

pull throughs
80
80

good fun workout, although i didnt finish and i took over an hour. elevated deads are ****in piss weak, or maybe the platform is too high.

Strength - 9/10[/color]
Energy - 9/10
SFW mentality - 9/10[/color]

**BigZeke** · 03-17-2007, 09:51 AM

Wow, looks like everyone's jumping on the elevated snatch grip bandwagon. What have I done??

Just kidding

Nice workout man, plenty of PBs there. What is "SFW Mentality?"

**romanaz** · 03-17-2007, 02:18 PM

they might be on my next page in the next few weeks so watch out zeke!

succio, how high was the platform? measure it

03-09-2007, 05:28 AM	#31
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	had to cut my session short DE bench 135 x 3 155 x 3 x 8 close grip bench 155 x 3 185 x 5 NEW PB tate press 45s x 15 NEW PB 45s x 15 NEW PB 45s x 9 shoulder press machine 120 x 15 NEW PB 130 x 15 NEW PB 140 x 15 NEW PB bar raises 70 x 8 x 3 i jacked up my shoulder monday, didnt think it was serious until now, ****. it isnt TOO bad, but if i cant lift monday, this is REALLY going to suck balls. __________________ SUPPLEMENTS.NET REP

03-10-2007, 04:50 AM	#32
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	took first serving of white flood heres how it went down... taste - 7/10 not good, not bad, i dont give a shit about taste as long as im able to down it mixability 9/10 pretty good, except for minimal clumps during the first 10 minutes, i was a little worried because i didnt feel a thing unlike no xplode where i felt instant [PLINK=1077]energy[/PLINK]. after 10 minutes, i felt a [PLINK=643]surge[/PLINK] and it kept getting stronger Deadlifts 135 x 5 185 x 3 225 x 2 275 x 1 325 x 2 NEW PB DB lunges 50s 50s 50s GOod mornings 90 x 6 x 3 Leg press 315 x 10 405 x 6 x 2 NEW PB DB curls 35s 40s 45s 30s Hypers bw + 65 x 8 x 3 NEW PB Strength - 9/10 Energy - 9/10 SFW mentality - 8.5/10 SFW mentality is how i feel before going to the gym, how psyched up i am PISSED OFF that i didnt get 325 for 3 reps, i was training hard for this day and to only get 2 reps is a dissapointment, although i got the 3rd rep more than halfway __________________ SUPPLEMENTS.NET REP

03-13-2007, 04:14 AM	#36
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Great bench session flat bench 135 x 3 155 x 3 185 x 2 205 x 2 235 x 2 NEW PB 240 x 2 NEW PB close grip flat bench 155 x 3 185 x 3 205 x 2 215 x 2 NEW PB Tate press 60s x 8 NEW PB 60s x 6 50s x 8 bb seated military 85 x 5 95 x 5 135 x 3 db raises 25s 25s [PLINK=419]straight[/PLINK] bar raise 90 x 8 x 2 pull ups bw x 3 bw +65 x 1 NEW PB db curls 35s Strength - 10/10 Energy - 9/10 SFW mentality - 9/10[/color] had a lot of energy, 1.5 scoops seems to be the sweet spot. sfw mentality dropped to like a 5 when i entered the gym, seemed like it was a library. but 235 x 2 was good, wasnt satisfied enough so i tried 240 x 2 and got it. VERY happy, didnt go to failure. also PRed my max on close grip for 2 reps B) PICS ARE UP IN THE MEMBERS PICTURES SEC. __________________ SUPPLEMENTS.NET REP

03-14-2007, 04:33 AM	#37
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	decent day, smith squats (getting tired of this shit) 135 x 5 155 x 5 185 x 3 205 x 3 225 x 2 245 x 2 NEW PB 225 x 3 ATG 135 x 8 DB lunges 55s 55s 55s one legged leg press 135 135 standing calve raise on plates 225 245 245 beat up my abs pretty good strength - 8/10 Energy - 9/10 SFW mentality - 7.5/10 im gettin tired of this shitty gym, smith squats just dont cut it. didnt really feel like going today. only took 1 scoop, but i still felt good. i was sweating way too much, it was getting rather annoying. god i hate that gym, it was like 90 degrees in the weight room. __________________ SUPPLEMENTS.NET REP

03-14-2007, 05:23 AM	#39
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Hey succio, I have to wonder, why don't you do free squats in a power rack or something? Not dogging your methods or anything, I'm just curious. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

03-14-2007, 09:53 PM	#41
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	try some bbell hack squats. if you havenot tried them before they are hell on your teardrop and inner quads. Like the worst burn ever __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-17-2007, 08:11 AM	#44
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	speed deads 205 x 1 x 9 snatch grip elevated deads (Platform) 225 x 2 225 x 2 elevated deads 225 x 2 245 x 1 225 x 2 good mornings 95 x 5 x 3 push press - standing 95 x 8 105 x 8 NEW PB 115 x 6 NEW PB 115 x 4 side raises 20s 20s leg press 315 x 8 x 2 hypers bw + 65 lb DB x 8 x 3 NEW PB pull throughs 80 80 good fun workout, although i didnt finish and i took over an hour. elevated deads are ****in piss weak, or maybe the platform is too high. Strength - 9/10[/color] Energy - 9/10 SFW mentality - 9/10[/color] __________________ SUPPLEMENTS.NET REP

03-17-2007, 09:51 AM	#45
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Wow, looks like everyone's jumping on the elevated snatch grip bandwagon. What have I done?? Just kidding Nice workout man, plenty of PBs there. What is "SFW Mentality?" __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger