Graveyard Workout

[IronLion]

Didn't feel good today so i decided to take another day off, and possibly start back Friday. (I had been taking a week off to heal and recover from the mild dehydration, heat stroke and sunburns from last Sunday). By 11:00 the voice in my head was pissed and had stopped talking to me.....so I got fired up and ended my break from training..........I don't think I have ever succesfully taken a week off....lol.....three days is my limit


Incline DB Press
10 @ 85
8 @ 100
5 @ 120
5 @ 130
5 @ 140
3 @ 150
3 @ 160 PR (my best before was 150 i think)

Rack Overhead Press inspired by BFold
I saw him doing them this way in a video and liked it so I gave it a shot, they were great.....very hard, set the pins to hold the bar just below my chin
8@135
5@225
3@245
3@255
3@265
1@275 PR (1st time doing them, will be a while before I can top this)

Pin Presses from 4 inches off chest with double choked purple (light) bands

10@bar
10@135
8@225
5@275
5@275
3@295

Tate Presses
8@65
8@70
8@75

Plate Raises
10@100pound plate
10@100pound plate

Face Pulls w/ pause
10@150
16@150

one of the best workouts i have had in months.......got through it in 75 minutes

 

[Devastation]

good job IL

 

[Zander1983]

I don't think I have ever succesfully taken a week off....lol.....three days is my limit

Me too. That will change in a week's time, apparently

 

[PolishHammer1977]

Solid workout man. Looks like you have your body down to a science. 3 days it is.

 

[NWinters]

that is some heavy shit,,,good work!!!!!!

 

[gettinlarger]

Holy crap dude. Very nice.

 

[BigBadBootyDaddy29]

Awesome, nice overhead strength.

 

[Lord_Suston]

F*cking A Man, That's some crazy weight you're pushing around. if it feel right to you keep it up and see the results. Hopefully every workout you have will be that good.

 

[Exodus]

your workouts are inspiring and incredible, keep posting them please.

X

 

[jeremys]

wow. nice job

 

[revexrevex]

holy shit i just saw this

 

[CobraUTAH]

Gee Lion I'm glad I can put our differences aside and post a honest reply, even though you don't care. That is very impressive weight, very inspiring good work.

 

[louden_swain]

movin up some bombells!!

 

[Scotsman]

Ah nicely done sir. seated press without a back rest are a bitch so 275 is pretty damn huge.

Cheers,
Scotsman

 

[IronLion]

yes those rack presses are so much harder than they look but I highly recomend them....they really felt good

 

[JOKER47]

Cheese and Rice!! Big numbers.....

 

[louden_swain]

IronLion,

You ever perform rack lockouts with a close grip? This is a lot harder than it looks.

 

[IronLion]

I always do it that way since I am trying to hit tri's with it anyway.....I did those with my index finger on the start of the knurling.

 

[revexrevex]

how do you get those dumbells into position!

 

[JOKER47]

how do you get those dumbells into position!

I was actually wondering the same thing.....

 

[b fold the truth]

Nice job on the workout man. Especially the overheads...I think my PR is 268 or something...I may try 275 soon...darn it!!!

You are strong...but aren't you like....FAT or something? I mean...I can't see your abs or all three heads of your biceps in that picture...what good is it if you are that strong if you aren't ripped????

lol

B True

 

[WarriorPL]

Great numbers there bro. I can't say that i've ever seen someone do plate raises with 100s.

 

[IronLion]

yeah i was thinking of trying the somalian rice and water diet for a while so i can spot reduce while doing 34 sessions of cardio a week during my next cutting cycle...


those overhead presses are hard, the 275 took about 3 seconds to finish, it got ugly...i am going to keep them in the routine for a couple weeks because they were more comfortable than militarys and better work than standing push press. Plus I always end up jerking the weight when i say i am gonna do push press...lol

I had two spotters hand me the db's but the poor kid couldn't get the 130's up so from there up i just did it the regular way. it takes a lot out of you though, trying to pick them up off the floor first and lay back and do the first rep. I am still waiting on Joker to tell me about those db hook things...either way i'll be going back to barbell bench for a couple months, but it was a good change.

 

[revexrevex]

where was your regular training partner

 

[JOKER47]

I had two spotters hand me the db's but the poor kid couldn't get the 130's up so from there up i just did it the regular way. it takes a lot out of you though, trying to pick them up off the floor first and lay back and do the first rep. I am still waiting on Joker to tell me about those db hook things...either way i'll be going back to barbell bench for a couple months, but it was a good change.

http://www.workoutdelivery.com/Equipment_Power_Hooks.htm


There's a link of where you can purchase them. I was going to get them here soon, but opted for bands and knee wraps for my anniversary gift. I also am finally able to incline bench with a BB, (Screwed up my rotator a while ago doing them.) so they aren't the neccessity that they were.

I would still like a pair, though.

Sorry for takin' so long.....
Joker