Squatch's House of Pain

  • Thread starter Thread starter Squatch
  • Start date Start date
9/25
Chest/Tris

Smith Incline
135x12
225x12

Working Set
335x7 + 4RP +3RP

Burnout Set
185x21

DB Flyes
70x7 +4RP +3RP

Skullcrushers
85x12

Working Set
145x8 +4RP +2RP

One Arm Overhead DB Ext
60 to failure (9 left arm, 8 right arm)
 
9/26

Back/Bis

Pull ups
2 sets x 5

Rack Chins
125x10 +6RP +3RP

Low Pulley Rows
310X9 + 5RP +3RP

DB Rows
Left arm: 120X 13 +8RP + 6RP
Right arm: 120x13 + 8RP + 5RP

Alternating DB Curls
75x8 + 4RP + 3RP

Machine Preacher Curl Burnout
75x25
 
Through the haze of alcohol in Vegas, we managed to make it to Gold's a few days to train. The first day was shoulders and traps. Jake, Tim, Karen and I were hungover. I trained more along with Tim's style than my normal, but had pretty good days considering.


Sept 29
Shoulders/Traps

Front Raises
25 x 12
50 x 12
60 x 10
75 x 5

Lateral Raises
50 x 10
60 x 8
75 x 6

DB Shrugs
Didn't go heavy on these or BBs because I didn't have my belt.
150x12x2


BB Shrugs
225 x 12
315 x 12
405 x 6



Sept 30

Bis/Tris

Standing DB curls
40 x 12
50 x 12
75 x 6

Single Arm Cable Curls
4 sets with progressive weight

Hammer curls

70 x 7
65 x 8

Push downs
270 x 12
330 + 25 plate x 12
330 + 35 plate x 12
330 + 45 plate x 15


Skullcrushers
115 x 10
135 x 10
155 x 6

Vbar Ext
90 x 12
120 x 12
150 x 5 + 1 FR
90 x 15
 
So I knew I put on some BF and lost some size due to the fucking endless injuries I have been dealing with since the first of the year, but I didn't realize just how bad it was until I started going through the Vegas pics.

After the workout today, I taped out and did BF. Needless to say, I am about 2 inches smaller in the arms, close to 2 smaller in the quads, an inch smaller in calves, close to 3 smaller around the chest, and much larger in the abdomen. I went from 317 at about 17.5 BF in January to 301 at 23.1 BF as of this afternoon. Great fun. I'm starting a diet and will be doing some cardio, and will continue to train at the same intensity, though I may drop alot of the RP for a while.

10/3
Shoulders/Traps

Military
135 x 12
225 x 10
265 X 5 + 2 forced reps
135 x 23 Burnout

Single Arm DB Laterals
60 x 8 + 4 RP + 2 RP both arms

Shrugs
225 x 12
315 x 12
495 x 5 + 3 RP
 
not a bad day there bro. sorry for dragging you through my horrid routine in vegas :)
 
It's all good. Shoulders would have been great if we weren't hungover. The bi/tri workout was a good one.
 
yeah shoulder day was deadly closest I ever came to actually passing out in the gym
 
10/4
Legs

Front Squats -Smith
135x12
225x10

Working Set
285x8 +4RP +2RP

Leg Press
18 platesx10 +5RP +3RP

Romanian DLs
295x11 +5RP +3RP

Standing Calf
225x12

Working Set
425X12 +6RP +4RP

Seated Calf
120 to failure (23 reps)
 
10/5
Chest/Tris


Flat Bench
135x15
225x12

Working Set
375x6 +3RP +1RP *

Incline DB Bench
120x11 +5RP +2RP

Pec Deck
Stack until failure

Dips (Elbows in for tris)
BWx12

90x10 + 5RP

V Bar Tri Ext
90x12
110x10
130x8
150x6
170x4


*Tweaked shoulder. Won't be doing flat for a while. Should have known better.
 
Squatch said:
It's all good. Shoulders would have been great if we weren't hungover. The bi/tri workout was a good one.
Click to expand...



good thing i wasnt there for the hangovers. i have too much fun with ppl and their hangovers..lmao


awesome work, seth
 
Sorry to hear about the bench injury :(

Workouts are looking nice though!

On the smith machine front squats, how are you racking/unracking the bar? I tried it and I had a hell of a time getting the weight racked/unracked... I had to have my training partner do it for me, and I don't have one of those now.
 
PTAaron said:
Sorry to hear about the bench injury :(

Workouts are looking nice though!

On the smith machine front squats, how are you racking/unracking the bar? I tried it and I had a hell of a time getting the weight racked/unracked... I had to have my training partner do it for me, and I don't have one of those now.
Click to expand...


Thanks, Aaron. I go from the inside facing out, so the bar is rolling forward to unrack, and back to rack...it's much easier. My partner is there though, in case I get to the point I can't roll it.
 
10/8
Back/Bis

Pull ups
2 sets x 5

Lat Pulldowns
290x12 + 6RP +4RP

BB Rows
325x11 + 5RP + 3RP

DB Rows
120x14 + 6RP + 4RP (Left)
120x14 + 6RP + 3RP (Right)

Hammer Curls
75 x 9 + 5RP + 3RP

Rope Curls
Burnout Set 50 to failure (26 reps)
 
U doing some nice work Seth! :headbange I just tried those rope curls for bi's. Nice burn from them. Cool log. Awesome leg day above too. I think I am gonna start with front squats next week and develop my "tear drop" more this off season.
 
10/9
Shoulders/Traps

DB Front Raises
35x15 (warm up)
45x12 (warm up)
55x10
65x8
75x6

Lateral Raises
50x10
60x8
70x7

DB Shrugs (5 second hold on top, 5 second stretch on bottom)
120x12x3

DB Holds
100x94 seconds - forearms were fried, even with straps
 
PTAaron said:
75lb front raises? Holy crap!
Click to expand...

Strangely...the last two times I have done them (first in Vegas, now here) I have had very bad forearm cramps/muscle fatigue.
 
hey Seth, was wondering if you've seen better results for shrugs with holding 5 secs at the top and bottom?
 
TolVlo said:
hey Seth, was wondering if you've seen better results for shrugs with holding 5 secs at the top and bottom?
Click to expand...

I certainly feel it alot more during the set and am much more sore 24-48 hours later. I generally throw that in there once a month or so.
 
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