10-03/ DE Upper

[Exodus]

Speed Bench - 155 x 10 x 3.
255 x 1 pause full rom bench.

speed ohp - 105 x 6 x 1.

Close grip rack lockouts - 225 x 4 x 8.

V-Bar Pulldowns - 100 x 3 x 15.

Yates row - 95 x 2 x 15.

tricep pressdowns - 80 x 1 x 15.

db powercleans - 15's x 1 x 15.

then played basket ball for about 1.5 hours...........wow, am i fat.....lol

X

 

[rjl296]

did you pause on the speed bench ??

 

[b fold the truth]

Solid workout man...

I did some overhand rows on Thursday for the first time in a while... Using a thin OL bar was SWEET too...

B True

 

[Exodus]

Solid workout man...

I did some overhand rows on Thursday for the first time in a while... Using a thin OL bar was SWEET too...

B True

i'll bet it was........... i dont think i get the yates rows, i believe i will be switching back to overhand rows.

and rjl296......... yes i paused on about 6-7 and repped out the others, old habits die hard....lol

X

 

[Zander1983]

Nice stuff, X.

Are Yates rows simply underhand rows (ie. supinated grip)?

 

[Exodus]

Nice stuff, X.

Are Yates rows simply underhand rows (ie. supinated grip)?

you got it.........

X

 

[cheesecake]

then played basket ball for about 1.5 hours...........wow, am i fat.....lol

Yeah, but you are a force to be reckoned with when someone tries to drive the lane.

Nice job on the workout too bro.
...chad...

 

[t3c]

nice man!

i dont really like yates rows eaither

 

[Exodus]

Re: Re: 10-03/ DE Upper

Yeah, but you are a force to be reckoned with when someone tries to drive the lane.

Nice job on the workout too bro.
...chad...

thanks sorry for almost dislocating your shoulder when going for the ball. sorry for putting the 300lb 15 year old fat kid into the wall. sorry for knocking my best friend down on concrete then jumping on him, sorry for slapping that kid in the yellow shirt in the back of the head, and sorry i powerbomed my old wrestling coach..........lol

maybe im still a wrestler instead of a basketball player....lol

X

 

[t3c]

Re: Re: Re: 10-03/ DE Upper

thanks sorry for almost dislocating your shoulder when going for the ball. sorry for putting the 300lb 15 year old fat kid into the wall. sorry for knocking my best friend down on concrete then jumping on him, sorry for slapping that kid in the yellow shirt in the back of the head, and sorry i powerbomed my old wrestling coach..........lol

maybe im still a wrestler instead of a basketball player....lol

X

LOL

 

[cheesecake]

Needless to say that playing basketball with Exodus is quite an adventure.
...chad...

 

[Exodus]

Re: Re: Re: Re: 10-03/ DE Upper

LOL

yeah you laugh but you should have seen me in action.

to me the funniest thing was to see my old wrestling coach.

remember when i wrestled i was about 145 at my heaviest. he was and still is around 125-130.,.....................

............. and he tried to do a single leg take down on me.


ahhahahahahahhahahahahhaahhahahaahahahahahahahahah

so i bent over wrapped my arms around his waist and picked him up and slung him over my shoulder and carried him to the goal........lol

where i , uh, well, " gently" set him down...........>cough cough<

X

 

[thebrute]

good workout...nice cardio!! tb

 

[rjl296]

i'll bet it was........... i dont think i get the yates rows, i believe i will be switching back to overhand rows.

and rjl296......... yes i paused on about 6-7 and repped out the others, old habits die hard....lol

X

cool, im gonna try the same thing today.

 

[Lord_Suston]

damn playa... good weights, how did the pause press feel??? for full effectiveness of Yate's don't move your back and stay at a 45 degree angle and fully contract

 

[Exodus]

damn playa... good weights, how did the pause press feel??? for full effectiveness of Yate's don't move your back and stay at a 45 degree angle and fully contract

i like the pause, i belive it will help the competition bench out a ton.

as for the yates rows thats what i did, hence why i only used 95 lbs......... but i just wasnt feeling it.........some variations of exercises just dont work for everybody.

X

 

[Lord_Suston]

I see your point, it is true that some excercises don't work for certain people, ie curls lol....

The pause should help build that starting strength that is needed in powerlifting. How was the speed of the pause press? it should be real fast on DE day right???

 

[Exodus]

I see your point, it is true that some excercises don't work for certain people, ie curls lol....

The pause should help build that starting strength that is needed in powerlifting. How was the speed of the pause press? it should be real fast on DE day right???

yeah my presses were real fast, it just takes longer than the 3-3.5 seconds when not pausing. i believe that the important thing is pushing as fast as possible on each rep instead of the 3 second rule.

and yeah, curls make my tedonititis flare up just thinking about them...lol

X

 

[Lord_Suston]

nice, I think me and you should have a race to 400, lol

 

[bigguns15]

yeah my presses were real fast, it just takes longer than the 3-3.5 seconds when not pausing. i believe that the important thing is pushing as fast as possible on each rep instead of the 3 second rule.

I agree.

Good job on the workout! Love that cardio

 

[Exodus]

thanks bigguns

oh and ls........ your on!!!!

im maxing in 12 weeks from today!!!!

bring it sucka!!!!

X

 

[Lord_Suston]

nice