cookie's powerlifting and golf log - Page 15

Sunday Week 18

Horizontal Back: Pinky grip pull down
12x55
12x55
12x60
12x60
12x60

Biceps - Triceps superset
Hammercurl
10x17,5
10x17,5
10x17,5
10x17,5
10x17,5

French EZ bar press
8x35
8x35
8x35
8x35
8x35

Shoulder - Triceps SS
BB OH press
8x30
8x40
8x45
8x45
8x40

Rope Cable pushdown
15x15
15x15
15x15
10x15
10x15

Back Vertical: Reverse band pullups, green band, overhand.
8
6
7
6
5

Quote

05-11-2009 , 02:19 PM

#352

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Monday week 20

Close Grip bench
3x97,5
1x105
1x105
3x97,5
3x97,5
3x97,5
3x97,5

Tri-set/MegaSuperSet (shoulder-chest-triceps)
Cable side lateral raises.
12x10
12x10
12x10
12x10
Cable fly
12x10
12x15
12x15
12x15
Cable rope ext overhead
20x10
16x20
15x25
12x30

Squat
7x80
7x80
7x80
7x80

Glute Ham raise
10
8
9

Cable pulldown without layback, overhand
10x50
10x50
10x50
10x50
10x50

GVT bench comp grip 10-6 x 75 kg
10
10
10
7
7
6
5

Quote

05-11-2009 , 06:31 PM

#353

theblackkeys

Carpal \'Tunnel

Join Date: Sep 2006 Posts: 7,208

How many hours did that take?

Quote

05-11-2009 , 06:54 PM

#354

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Normally about 2, a bit longer today.

Quote

05-12-2009 , 03:40 PM

#355

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Played 18 holes of golf today, 32 stableford points, so pretty decent. Im slicing A LOT with the driver as usual...

Quote

05-13-2009 , 02:42 PM

#356

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wednesday Week 20
Reverse Green band bench, comp grip
5x115
5x115
5x115
5x115

Tri-set:
Dips
10
10
8
8
Side Laterals
12x9
12x9
8x9
8x9
Push ups on plates
12 no plates
8
10
6

Deadlift
7x110
7x110
7x110
7x110

Pullthrough
3x8x70

Chest supported Rows
8x40
8x40
8x40
8x40
8x20

GVT Inc DB bench 10-6 30 kg
10
10
7
6
5

Quote

05-14-2009 , 07:16 AM

#357

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Some golf today with the coach, my swing was pretty bad, John Daly style bad. With video analysis of my swing and such.

Quote

05-14-2009 , 07:31 AM

#358

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

let's see your swing!

Quote

05-14-2009 , 07:38 AM

#359

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Actually we where promised the videos, but the reccorder failed after we watched our first swings, so I guess it was like whatever. So no video, sry.

Quote

05-15-2009 , 02:04 PM

#360

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday week 18
Medium grip 3 board bench
4x102,5
4x102,5
4x102,5
4x102,5
4x102,5

Tri-set:
Dips
8
8
8
8
Side Laterals
8x9
8x9
8x9
8x9
Push ups on plates
10
10
12
8

Squat
7x82,5
7x82,5
7x82,5
7x82,5

GHR
10
10
6

BOR with straps
6x70
6x80
6x80
6x80
6x80

Bench comp grip GVT 8-5 85 kg
8
8
6
5
4

Quote

05-17-2009 , 10:12 AM

#361

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Sunday Week 20

Horizontal Back: Fatman Pullups
12
11
9
9
8

Biceps - Triceps superset
Hammercurl
10x20
8x20
8x20
8x20
5x20

French EZ bar press
9x40
8x40
8x40
8x40
8x40

Shoulder - Triceps SS
BB OH press
8x50
5x50
5x50
5x50
5x50

V-handle Cable pushdown
12x20
12x20
12x20
12x20
12x20

Back Vertical: Pullups
6
4
3
3
3

Severly hungover today. . .

Quote

05-18-2009 , 10:48 AM

#362

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

18 holes of golf, I play crappy.

Quote

05-18-2009 , 02:42 PM

#363

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Monday week 20

Close Grip bench
4x92,5
4x92,5
4x92,5
4x92,5
4x92,5

Tri-set:
Dips
12
13
13
Side Laterals
10x10
10x10
10x10
Push ups on plates
10
8
9

Squat
7x85
7x85
7x85
7x85

Glute Ham raise
12
9
7

DB Rows
10x40
10x40
straps
10x40
10x40
10x50

GVT bench comp grip 10-6 x 75 kg, no wraps, very little arch
10
8
6
5

Quote

05-19-2009 , 09:54 AM

#364

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

2 hours on the driving range, 1 with the trainer, I feel like I learnt a lot, hope it will help my play next time.

Quote

05-21-2009 , 07:25 AM

#365

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wednesday Week 21
Reverse Green band bench, comp grip
4x120
4x120
4x120
4x120
4x120

Tri-set:
db french, sidelaterals, pullover

Deadlift
7x115
7x115
7x115
7x115

Pullthrough
3x8x60

glass rows
8x60
8x60
8x60
8x60
8x60

GVT Inc DB bench 10-6 30 kg
10
10
7
5

I was wasted in my body yesterday from the training load, told my coach, he just told me to keep at it, we got to accumulate some *tiredness* (lol)

Quote

05-22-2009 , 01:04 PM

#366

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Friday week 18
Medium grip 3 board bench
3x105
1x110
1x110
3x105
3x105
3x105
3x105

Tri-set:
DB french
10x15
12x15
10x15
Seated Side Laterals
10x9
10x9
8x10
Flies
10x15
10x15
10x15

Squat
7x87,5
7x87,5
7x87,5
7x87,5

GHR
8
8
8

CG pulldown
6x70
6x80
6x80
6x70
6x70

Bench comp grip GVT 8-5 85 kg, very little arch, no wraps
8
8
6
4

I was told I could take sunday off, so depending on how I feel sunday Ill determine wether to lift or not

Quote

05-24-2009 , 05:00 PM

#367

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Took, sunday off.

Been drinking to much lately.

Eating too bad too.

Will try carb cycling again starting tomorrow.

Quote

05-25-2009 , 02:37 PM

#368

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Monday week 20

Close Grip bench
4x95
4x95
4x95
4x95
4x95

DB french with rollback
12x22,5
12x22,5
One arm triceps ext 10+10x10
Cable Side Laterals
14x15
14x15
14x15
Incline Cable Flies
14x15
18x15
20x15

Squat
5x90
5x90
5x90
5x90

Glute Ham raise
12
12
12

Allan Pulldown
10x50
10x50
10x50
10x50
10x50

GVT bench comp grip 10-6 x 75 kg, no wraps, very little arch
10
10
10
6
6
5

Quote

05-25-2009 , 05:20 PM

#369

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Food today, monday:
100g oatmeal + some blueberries (technically billberries) + 50g whey

100g oatmeal + strawberries + 50g whey

Peri WO shakes

130g brown rice + 200g chicken + some hot salsa, pre cooking measures.

130g brown rice + 200g chicken + some hot salsa, pre cooking measures.

I might take a shake of water and casein pre bed.

About 4K calories

Quote

05-26-2009 , 08:16 AM

#370

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Had a tee time, but it was raining badly, so went grocery shopping in Metro instead.

Actually LOL groceries, bought shrimps, lots of smoked salmon, like 2 kg, berries, some egg whites.

A bunch of different shot glasses and like 8 bottles of booze, whisky, hazelnut liquor, sambuca, galiano, tequila, 2 bottles of rum, contreu. . .

Last edited by cookie; 05-26-2009 at 08:28 AM.

Quote

05-26-2009 , 06:28 PM

#371

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Food today, tuesday
80g oatmeal + blueberries + 60g whey

1 hotdog :-(

50g brown rice + 250g chicken + 10g olive oil

250g varm smoked salmon + aspargues

250g chicken + peanutbutter + pesto

1 piece of candy

250g shrimps + 25g almonds.

Quote

05-27-2009 , 01:49 PM

#372

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Quote:

Originally Posted by cookie

Had 4 eggs and some broccoli also yesterday.

Quote

05-27-2009 , 01:55 PM

#373

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

Wednesday Week 22
Reverse Green band bench, comp grip
3x125
1x132,5
1x132,5
3x125
3x125
3x125
3x125

Tri-set:
DB french with rollback
8x25
8x25
15x20
Cable Side Laterals
10x20
10x20
8x15
Incline Cable Flies
14x20
10x20
10x15

Deadlift
5x120
5x120
5x120
5x120

Pullthrough
8x60
8x60
8x60

glass rows
8x65
8x65
8x65
8x65
8x65

GVT Inc DB bench 10-6 30 kg
10
10
8
7
4

Quote

05-27-2009 , 02:35 PM

#374

pyxlius

grinder

Join Date: Mar 2009 Posts: 578

if u are doing a powerlifting workout, why then u put those cable flies and laterials in?? do more compound excerises not isolating..

Quote

05-27-2009 , 06:23 PM

#375

Pooh-Bah

Join Date: Jan 2005 Posts: 5,989

The cable triset is for pump, testoteron release is reached by the other compound movements. Im kind of speculating here, next is the real argument.

Other than that, look a couple of pages back, I have a former european record holder in the bench making my program, who benched 317,5 kg.

I reached the point where I just wanted to do whatever I was told to, so I asked someone I was confident in had more knowledge than me.

And its not like Im doing iso exercises only...

Quote

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