weekend workout.

[Exodus]

had a good weekend of working out.......... now just to rest up for my max days next week.

Friday - ME Upper.

Decline db bench press - 90 x17. 80 x 17. 80 x 11.
http://www.adcockdynasty.com/videos/0808VanceDBPress.wmv

Illegal wide decline press - 315 x 5. 335 x 3.
http://www.adcockdynasty.com/videos/0808VanceIllegalWides.wmv

db press - 35 x 5 x 10.
http://www.adcockdynasty.com/videos/0808VanceMilitaryPress.wmv

incline tricep ext - 95 x 5 x 6.
http://www.adcockdynasty.com/videos/0808VanceTricepExtensions.wmv

then face pulls with 50lbs x 5 x 15.

Saturday - ME Lower
goodmorning squat - 295 x 1.

seated zercher gm's - 185 x 3.

overhead lunges - 45 x 2 x 10.

pull thru's - 200 x 5 x 5.

ab wheel - 3 sets of 8.

Events..

had a fun day with Trinity73. even cheesecake and adaus10 showed up to have fun. even my dad showed up to prove his man hood.

1 arm farmers for 140 feet. 1 set each arm with 125lbs. 21 seconds each arm.

then the contest began of who could throw the medicine ball the furtherst.

1 set of 10 granny throwing the 10 lb ball as high as possible.

2 sets each arm of shot put throws. 37 feet with the right arm and 29 feet with the left were my best throws.

overhead throws - furtherst was 31 feet.

granny throws for distance - 33 feet was the best.

tire deadlift drop sets - 600lb tire for 8. 400 for 8. 200 for 4.

seated log press - 105 x 5.

X

 

[revexrevex]

Nice. You ever go heavy on shoulders?

 

[Zander1983]

You mean ME Lower? A 295 GM-squat isn't very speedy, I would imagine

Anyway, great lifting. I wish I could get lots of ppl involved like that.

 

[Exodus]

yeah sorry, i fixed it.

revexrevex - yeah i do........ last phase i was in i ended up clean and pressing 250. that was 5 weeks ago.

X

 

[NWinters]

i havent done declines in awhile. Nice stuff Vance, you going to be incredibly strong,,,,very very soon!!!!!!

 

[PolishHammer1977]

Great job getting everyone involved big man. Sharing those times are what it's all about.

Looking real good man. You hooked on 1 arm farmers?

 

[cheesecake]

Tossing that 10lb medicine ball around was a lot of fun. I had a blast.

And I currently hold second place in the world in "10lb medicine ball granny throws".

And you are definitely a beast bro. You give me such motivation.
...chad...

 

[louden_swain]

Looks like a bodybuilder in the making!!

Good work!

 

[Exodus]

thanks nickw......... you give me goals to shoot for.

hammer...... i love the 1 arm farmers...... but i only have 1 set of plates.....2 45's, 2 35's etc etc. so i dont have enough to load on both farmers at once, so i improvise, adapt, and overcome.

cheesecake......... i'll have to keep practicing otherwise you will be the number 1 granny shot throw champion of the world.

LS......... why you think im a bodybuilder now???

X

 

[cheesecake]

cheesecake......... i'll have to keep practicing otherwise you will be the number 1 granny shot throw champion of the world.

You know, I *ALMOST* bought a medicine ball at Walmart last night so that I could practice. Might have to pick one up next time I'm there.
...chad...

 

[Exodus]

your welcome to borrow mine anytime.

X

 

[pwr_machine]

Good stuff. It makes me want to get out and bench press, but I just did that yesterday.

 

[Lord_Suston]

damn you one tri heavy mofo' looking like solid workouts you been playing around with lately. Keep it up and keep us posted

 

[Exodus]

i will...... and thanks bud.

i rest this whole week and i will do a big 4 max on saturday.


WHAT!!!?!??!??!?! did you say big 4......... i thought it was 3???

well it is........ but Exodus thinks that Standing Overhead Press should be involved with powerlifting........lol

well, its mainly for strongman, but whatever.

i will max on Squat/Bench/Deadlift/Standing OHP.

Squat - will be wearing knee wraps and my leaver belt.

Bench - Belt and Metal Wrist wraps.

Deadlift - belt and maybe knee wraps and chalk.

Ohp - it will be standing strict press. no leg drive. with elbow pads and belt and wrist wraps.

X

 

[b fold the truth]

Looks good big man...

B True