[bigDman]

Deadlift: 135x5 225x3 295x1 345x2
Speed deadlift (60%): 8x3 @ 275 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps(275)
Bent over row: 8 reps(155)
Underhand (reverse) grip lat pulldown: 8 reps(150)
Arched back good morning: 8 reps(135)

Very intense workout. My back is absolutely dead
Deadlifts were easy and smooth
The speed deads were tough I wasn’t use to pulling for triples in the speed dead
The circuits were crazy. I was a little cocky and used weight that was heavy and it pushed me to my max. I barely got threw the workout
The last circuit the rest periods were a little long
I’ve had some sort of stomach virus the past 2 days and by the end of the workout i thought I was going to throw up :p
heres a vid enjoy
comments on form or whatever would be great
http://media.putfile.com/Coan-week-1-

[bigDman]

May 02
i was going to do ME upper today but i was real tired so i just did DE upper

my new split looks like this

Tue: DE upper
Wed: Squat
Friday: ME upper
Saturday: coan



well today i did 8 or 9 sets of speed bench i did 3 reps at 135 i started of slow, but got faster throughout the sets
then i did skull crushers to behind the head did 85x10 for 3 sets PR
then i ran out of time


workout was okay

Overal: B


May 03

Box Squat 135x5 185x3 225x3 PR This is a new pr since i have fixed my form
Decline situps 10x20 35x10 35x10
then Some Hip work

didnt do much. The squats felt great but i didnt want to go heavy cause i got a game tonight
when it came time to do ab work i lost all motivation
i hate abs

Overall: C

[Q80_MuscleHed]

BigDman .. ur always a hardworker man :) .. i wish u all the best .. a real BBer for sure :)

[bigDman]

thanks q80

[bigDman]

Deadlift day


deadlift(80%) 45x5 135x5 225x3 295x3 325x1 365x1 What the hell i felt like crap everything felt 100 lbs more then it should have
I went on with my workout
Speed deads(65%) 295x3 295x3 295x1
Felt very heavy was so pissed off i just stopped there I couldn’t do 3 reps with my speed work. Very disappointed

I know exactly why I did so badly so that’s good (I had a big lacrosse game last night, to many things on my mind, bad pre workout meal)

This is a tiny bump I am going to continue with the routine and go and destroy the weight next Deadlift day. I’m going to take tomorrow and Monday off and I may do

[xtweak05]

dont sweat it bro. still very steady and good sessions. Hit em hard next time and I'm sure you'll please yourself.

[bigDman]

Max effort Upper


Bench 135x5 185x3 205x1 205x1 I havent benched heavy in a long time... last time i benched heavy i could do 205x3 so i should get back in a while
Tricep Extensions 95x6 95x6 95x6 PR 95x4 Felt good got a sharp pain in my hand on the last set
Front rises 30x10 30x10 30x10 PR front raises felt great


Overall: B

[xtweak05]

lookin good bro, two personal records thats great man. Improvements are always a good thing. Your bench will probably get back up in no time, probably could get it back 2 weeks just depending on a couple factors.

Keep postin bro, your log is always a good one to look at

[bigDman]

thanks bro im glad someone reads my journal



today I got bored during weight lifting class so i did some curls :p

Preacher ezbar Curls 65x2 65x3 65x4 65x5 65x6 65x6 65x7 65x7 65x6 65x5 65x4 65x3 65x2

Ez bar culs 105x2 PR

[bigDman]

Deadlift: 45x10 135x5 225x1 295x1 365x1 385x2 PR
Speed deadlift (70%): 6x3 @ 320 lbs (90-120 sec rest b/w sets) PR
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 275x8 for all three circuits
Bent over row: 155x8 for all three circuits
Underhand (reverse) 160x8 for first 2 circuits PR 150x8 for last
Arched back good morning: 135x8 for all three

Very intense workout. My back is absolutely dead
Deadlifts were very nice and were a big confidince booster after last weeks deadlift workout
The speed deads were tough not use to pulling so heavy for speed workThe circuits were crazy. i stuck to the rest times. by then end i could barely move. It was great
heres a vid enjoy
comments on form or whatever would be great
http://media.putfile.com/Coan-Week-3
Overall A+

[xtweak05]

look good bro. Another good video as well.

Just my few cents but when you deadlift you should work on keeping your back just a little straighter.

Keep it up bro! good job

[xtweak05]

[bigDman]

i know my back rounds

and about the picture thats all putfile they put random vid on the side lol its differnt every time