Squatch's House of Pain

[TolVlo]

lol i liked the "vomit break"

...gotta love those.

[Squatch]

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)

[Goblin6]

Nice work Seth

[Squatch]

Thanks, brotha.

[Squatch]

9/25 PM

40 min cardio

[Squatch]

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

[Squatch]

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

[Squatch]

45 min cardio AM

[Squatch]

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

[GenePool]

not a bad day there bro. sorry for dragging you through my horrid routine in vegas

[Squatch]

It's all good. Shoulders would have been great if we weren't hungover. The bi/tri workout was a good one.

[GenePool]

yeah shoulder day was deadly closest I ever came to actually passing out in the gym

[KajedAnimal]

You did a great job that day Seth...

[Squatch]

Thanks, buddy....you too.

[Squatch]

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)