Squatch's House of Pain

[GenePool]

:dancing:

Strangely...the last two times I have done them (first in Vegas, now here) I have had very bad forearm cramps/muscle fatigue.

cause you been cranking it too much..

great shoulder day bro

[Squatch]

:dancing:
cause you been cranking it too much..

only because I can't stop thinkin' 'bout you

[Squatch]

10/10
Legs

Leg Press
8 plates x 15 (warm up)
12 plates x 12 (warm up)
14 plates x 10
16 plates x 8
18 plates + 2 25s x 6

Plate Loaded Leg Extension
3 plates x 10
4 plates x 8
5 plates x 6
6 plates x 6 http://www.youtube.com/watch?v=1bkjdIus3Fg

Standing Single Leg Ham Curl
65x12
75x10
85x8
95x6

Hack Calf Raises
10 plates x 12 x 5

Cardio: 45 minutes

[Squatch]

10/11


Chest/Tris

Incline Bench
135x15 (Warm up)
225x12 (Warm up)
265x10
295x8
325x5

Flat DB Bench
120x10
120x8
120x8

Pec Deck Burnout
Stack x 24

Tri Ext
80x15
100x12
120x8
140x6
160x5

[Sadie]

niiice inclines!

[Squatch]

10/12

Back/Bis

BB Rows
135x15 (warm up)
225x12 (warm up)
275x10
305x8
335x7

Rack Chins
115x10
135x8
155x6

Alternating DB Curls
50x10
60x8
70x7

[Elvis]

335 for rows thats insane!

[KajedAnimal]

Yeah those are some bad ass row numbers. What sort of grip and stance do you use? Do you use straps?

[Squatch]

Yeah those are some bad ass row numbers. What sort of grip and stance do you use? Do you use straps?

The only time I don't use an overhand grip is when doing Yates Rows, which I only do occasionally. I use straps on my heavy sets. As far as stance, that's just outside of shoulder width, and since I have been having back issues, I wear a belt on my heavy sets as well. I'm doing a little more volume now for a while as opposed to the RP training. The last two reps on this were a mother******.

[Sadie]

The only time I don't use an overhand grip is when doing Yates Rows, which I only do occasionally. I use straps on my heavy sets. As far as stance, that's just outside of shoulder width, and since I have been having back issues, I wear a belt on my heavy sets as well. I'm doing a little more volume now for a while as opposed to the RP training. The last two reps on this were a mother******.

what are the pros and cons to over vs underhand grip on bent over bb rows? i have been doing underhand so im curious. feels more natural for me over hand but im being corrected when i do that hehe

[Squatch]

I feel that underhand places more of the workload on the biceps.

[Squatch]

10/15
Shoulders/Traps

Standing Shoulder Press
135x15
185x12
215x10
235x8
255x5 <----HARD!!

Lateral Raises
50x10
60x8
70x7

Single Arm Lateral Burnout
35x24 L Arm
35x22 R Arm

Shrugs
225x15
315x12
405x10
455x8
495x6

[mikeyb]

255x5 <----HARD!!

Could only imagine!

[Squatch]

10/16
Legs

Front Squats
135x15
185x12
225x10
255x8
275x5 *

Single Leg Ext
120x10
140x8
160x6

RDLs
225x10
275x8
315x6

Standing Calf Raises
225x15
275x12
315x10
365x8
405x6

Burnout 225x25

*My bad knee was hurting pretty good during the last set and afterwards. I hope this does not become an issue.

[Squatch]

10/17
Chest/Tris

Incline Bench
135x15
225x12
285x10
315x8
345x5

DB Flat Bench
120x10x3

DB Flyes
50x10
60x8
70x6

DB Skulls
45x10
55x8
65x6

Rope Ext
70x10
90x8
110x6