Succio's SFW Training log - Page 3

**romanaz** · 03-24-2007, 01:44 PM

tape your deadlift succio

**Succio** · 03-27-2007, 04:51 AM

Flat Bench
135 x 3
155 x 3
185 x 2
205 x 2
235 x 3 NEW PB
245 x 1 - was going for a double, but 1 was hard enough

close grip incline
155 x 3
185 x 2
205 x 1

incline tate presses
60s x 5
50s x 8
50s x 8

seated BB military
65 x 8
95 x 8
115 x 6
135 x 3

wide grip pull ups
x 8
x 8
x 6
x 4

one arm DB rows
75 x 12 x 3 NEW PB
went with 30-60 sec rests between sets

incline DB curls
30s
30s

DB curls
35s

cable cuban rotations
20s x 10
20s x 10

*Smashed my forearms, they got a huge pump. It felt like i was wearing casts on my arms. I don't know how the hell i'm going to raise my military press, it's so ****in weak.
** [PLINK=1077]Energy[/PLINK] and mental focus was really down, and i also took 2 scoops instead of the 1 1/2. I'm a little worried that i've tolerated it, i might have to take a week off.

Strength - 8.5/10
Energy - 8/10
SFW mentality - 8/10
Dumb ****s in the gym - None when i was there, they didnt start coming until i was nearly done

Biggie · 03-27-2007, 05:36 AM

Nice PR's, for a lil girl

**Succio** · 03-28-2007, 05:28 AM

smith squats
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3 w/ belt NEW PB
255 x 3 w/ belt NEW PB
185 x 7

DB lunges
40s
40s
40s

DB SLDL
50s
70s
80s

obliterated my calves, did some abs too

*DB SLDL are awesome, really feel it more than with a BB, these are really great.
** Nice good workout, switched to a wide stance for squats since im going to start pulling sumo

Strength - 9/10
Energy - 9/10
SFW mentality - 8/10

**Succio** · 03-30-2007, 06:11 AM

super ghey training

DE bench
135 x 3 x 9

close grip incline
155 x 3
185 x 2
135 x 10

incline tate press
55s x 8 horrible form, so no PB
40s x 10 NEW PB

push press
95 x 8
105 x 6
95 x 5

DB rows
80 x 12 x 3 NEW OB

cable cuban rotations
15 x 10 x 2

Strength - 7/10
Energy - 9/10
SFW mentality - 8/10

*strength was really down, one of those days wehre you felt like you should've never went in the first place. could've been that i missed 1 meal.

**Succio** · 03-31-2007, 06:02 PM

Friday

Speed deads
175 x 1 x 9

elevated deads - stand on 35s
185 x 1
205 x 1
225 x 2
245 x 3 NEW PB

wide stance good mornings
95 x 6
95 x 8 NEW PB

Pull throughs
130
140

Hypers
bw+80 x 8 x 2 NEW PB

nice quick session. ive switched to sumo for now on on deadlifts.

Strength - 9/10[/color]
Energy - 9/10
SFW mentality - 8/10

**romanaz** · 03-31-2007, 08:37 PM

so is sumo more comfortable for you?

**Succio** · 03-31-2007, 08:44 PM

Quote:

Originally Posted by romanaz

so is sumo more comfortable for you?

i think so, my form feels much better and i can pull with my ass down

well see how much i can do next friday

**BigZeke** · 03-31-2007, 08:44 PM

nice job on the pulls and hypers

**Succio** · 03-31-2007, 08:45 PM

Quote:

Originally Posted by BigZeke

nice job on the pulls and hypers

thanks buddy, you and romanaz better watch out, this is me next month

**BigZeke** · 03-31-2007, 09:03 PM

Quote:

Originally Posted by Succio

thanks buddy, you and romanaz better watch out, this is me next month

Pfft. Get a haircut ya bum!

**romanaz** · 04-01-2007, 07:13 PM

man take some estrogen pills, u look fugly

**Succio** · 04-03-2007, 05:12 AM

Flat Bench
135 x 3
185 x 3
205 x 1
225 x 2
265 x 1 NEW PB
275 x 0

BB seated military press
95 x 8
115 x 6
135 x 2 ****in piss weak

incline close grip bench
135 x 3
155 x 3
185 x 1.....

incline DB tate presses
50s x 8
55s x 8
40s x 12 NEW PB

seated DB press - no back support
40s x 8
40s x 8

one are DB row
85 x 12 x 3 NEW PB

DB curls
35s
35s

cable cuban rotations
20 x 8
20 x 8

*275 was close, could def hit it fresh, but ill wait a couple weeks. shoulders are so weak.

Strength - 9/10
Energy - 10/10
SFW - 9/10

**romanaz** · 04-03-2007, 05:53 AM

gj on the pr

DarkFalcon · 04-03-2007, 06:32 AM

Great job on the PB's bro! :clapping:

**Succio** · 04-04-2007, 04:14 AM

Took it easy since im pulling heavy deads friday

Smith squat
135 x 5
185 x 3
205 x 3
225 x 3
245 x 2
135 x 8

DB lunges
45s
45s
45s

one legged leg press
135
135

smith calve raise on 45s
225
245
245
245

Strength - 8/10
Energy - 8/10
SFW - 7/10

was sweating like a damn pig. a few of my friends were there, my friend told me he squats like 2 inches down, i told him i go parallel, i didnt even want to argue with him, hes a pussy and doesnt take my advise even though he thinks im strong. they think the gym is a place for socializing, **** that.

03-27-2007, 04:51 AM	#62
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Flat Bench 135 x 3 155 x 3 185 x 2 205 x 2 235 x 3 NEW PB 245 x 1 - was going for a double, but 1 was hard enough close grip incline 155 x 3 185 x 2 205 x 1 incline tate presses 60s x 5 50s x 8 50s x 8 seated BB military 65 x 8 95 x 8 115 x 6 135 x 3 wide grip pull ups x 8 x 8 x 6 x 4 one arm DB rows 75 x 12 x 3 NEW PB went with 30-60 sec rests between sets incline DB curls 30s 30s DB curls 35s cable cuban rotations 20s x 10 20s x 10 Smashed my forearms, they got a huge pump. It felt like i was wearing casts on my arms. I don't know how the hell i'm going to raise my military press, it's so *in weak. [PLINK=1077]Energy[/PLINK] and mental focus was really down, and i also took 2 scoops instead of the 1 1/2. I'm a little worried that i've tolerated it, i might have to take a week off. Strength - 8.5/10 Energy - 8/10 SFW mentality - 8/10 Dumb ****s in the gym - None when i was there, they didnt start coming until i was nearly done __________________ SUPPLEMENTS.NET REP

03-27-2007, 05:36 AM	#63
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Nice PR's, for a lil girl __________________

03-28-2007, 05:28 AM	#64
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	smith squats 135 x 5 185 x 3 205 x 3 225 x 3 245 x 3 w/ belt NEW PB 255 x 3 w/ belt NEW PB 185 x 7 DB lunges 40s 40s 40s DB SLDL 50s 70s 80s obliterated my calves, did some abs too DB SLDL are awesome, really feel it more than with a BB, these are really great. * Nice good workout, switched to a wide stance for squats since im going to start pulling sumo Strength - 9/10 Energy - 9/10 SFW mentality - 8/10 __________________ SUPPLEMENTS.NET REP

03-30-2007, 06:11 AM	#65
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	super ghey training DE bench 135 x 3 x 9 close grip incline 155 x 3 185 x 2 135 x 10 incline tate press 55s x 8 horrible form, so no PB 40s x 10 NEW PB push press 95 x 8 105 x 6 95 x 5 DB rows 80 x 12 x 3 NEW OB cable cuban rotations 15 x 10 x 2 Strength - 7/10 Energy - 9/10 SFW mentality - 8/10 *strength was really down, one of those days wehre you felt like you should've never went in the first place. could've been that i missed 1 meal. __________________ SUPPLEMENTS.NET REP

03-31-2007, 06:02 PM	#66
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Friday Speed deads 175 x 1 x 9 elevated deads - stand on 35s 185 x 1 205 x 1 225 x 2 245 x 3 NEW PB wide stance good mornings 95 x 6 95 x 8 NEW PB Pull throughs 130 140 Hypers bw+80 x 8 x 2 NEW PB nice quick session. ive switched to sumo for now on on deadlifts. Strength - 9/10[/color] Energy - 9/10 SFW mentality - 8/10 __________________ SUPPLEMENTS.NET REP

03-31-2007, 08:44 PM	#69
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	nice job on the pulls and hypers __________________ 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

04-03-2007, 05:12 AM	#73
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Flat Bench 135 x 3 185 x 3 205 x 1 225 x 2 265 x 1 NEW PB 275 x 0 BB seated military press 95 x 8 115 x 6 135 x 2 ***in piss weak incline close grip bench 135 x 3 155 x 3 185 x 1..... incline DB tate presses 50s x 8 55s x 8 40s x 12 NEW PB seated DB press - no back support 40s x 8 40s x 8 one are DB row 85 x 12 x 3 NEW PB DB curls 35s 35s cable cuban rotations 20 x 8 20 x 8 275 was close, could def hit it fresh, but ill wait a couple weeks. shoulders are so weak. Strength - 9/10 Energy - 10/10 SFW - 9/10 __________________ SUPPLEMENTS.NET REP

04-03-2007, 06:32 AM	#75
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Great job on the PB's bro! :clapping:

04-04-2007, 04:14 AM	#76
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Took it easy since im pulling heavy deads friday Smith squat 135 x 5 185 x 3 205 x 3 225 x 3 245 x 2 135 x 8 DB lunges 45s 45s 45s one legged leg press 135 135 smith calve raise on 45s 225 245 245 245 Strength - 8/10 Energy - 8/10 SFW - 7/10 was sweating like a damn pig. a few of my friends were there, my friend told me he squats like 2 inches down, i told him i go parallel, i didnt even want to argue with him, hes a pussy and doesnt take my advise even though he thinks im strong. they think the gym is a place for socializing, **** that. __________________ SUPPLEMENTS.NET REP