|
Post by intenceman on Mar 25, 2010 18:16:30 GMT -5
1. Deadlifts -from top- (w/u bar 135x10,225x6, 315x2, 405x2 495, all raw- no straps,- with straps 545 x1 neg. from below knee level 495 x 4. Rack deads from pins knee level - 585 x 1,675 x1, 765 x1, 855 x 1, not too bad- so went for it- 10 plates a side - 945 lbs x 2! up 90 lbs for 1 less rep- shattered previous best PR.
2. Shrugs- 635 x 7- up 45 lb and 1 rep! 650 x 5- up a total of 60 lbs for 1 less rep!
3.BB rows 515 x 3.
4. Cybex Pulldown- stack+15 -305 x10-up 3 reps!, then unilaterally 305 x 8+2 FR+ 2neg each arm- up 4 reps ea side. - -----------------------------------------------------
BICEPS
5.Alt DB Curls 125's x 3
6. DB conc curl 125 x 4 negs each arm!- first rep almost got the positive halfway up as well..
BW 240.4 before workout- down a bit. Veerystrogn despite feeling tired and kind of weak going in.. great increases!
|
|
|
Post by intenceman on Mar 27, 2010 15:19:48 GMT -5
PECS
1. Weighted Dips BW 241- 2 warm up sets, BW+125, + 250 x 5, +275 lbs x5+2 negs- up 25 lbs for 1 less rep!
2. Smith Bench Press- warmups- 115, 195 285, 375, 415 x1) 425x 2 1/2- failed on 3 rd !- up 25 lbs! 450 x 1! ( 4 pl+35 each side) - last one for fun and to see if I could get it.
3. Pec Dec 240 x 7+1 static+1 neg- ! up 20 lbs - 250 x4 RP!
DELTS
4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 2pl+2-- each side- 235 255 x1) 265 x 4! - up 20 lbs annd 1 rep! 285 x 3- up (total) 40 lbs!) 300x1!- another max attempt for fun and to see if I could get it - 3 plates+ 7.5 each side. 5. Rear delts on pec dec 240 x 6- up 20 lbs!
6. Machine Laterals -- - stack x 21 +2 FR +3 neg ea side!- up 5 reps ea side!--- --------------------------
TRICEPS
7.Machine extensions stack-190 x6 ! 8..Pushdowns - stack x 12+2 neg.
Awesome workout- very strong- SHATTERED PR's- about 8- average increase was 20 lbs per movement. amazing considering I was down a couple lbs and the stress this week was very high. Looking thicker, wider, harder.
|
|
|
Post by intenceman on Mar 30, 2010 20:59:33 GMT -5
1. Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 10 pl ea side, 11 plates a side) 12 plates a side x8+ 2FR!- up 2 reps. 9 pl aside x6 neg Act - 3 ea leg- up 90 lbs for 1 less rep each leg! ( Did first cause some guy hogged the power for 45 min doing FOUR sets- of 2225 lb rack deads then walking away doing somethigng else, resting....)_was pised thought my squats would be way off but..
2Squats (wamups bar x 2 sets, 135, 225, 315, 410. 495) 635 x6!-up 10 lbs - better from and ROm than last week with less weight.
3.Cybex Leg Extension - a few warm ups, 250 x 4 RP ea leg!
4.Leg Curl -- a few warmups , 130 x 4 RP ea leg!
5. Standing Calf Raise - 600x 18!- up 2 reps. 540 x 5+2 FR each leg!- up 20 lbs per leg!
Awesome workout!- 7 out of 7 PR's!- some big increases, up on everything! Intense!
|
|
|
Post by fit on Mar 31, 2010 10:16:05 GMT -5
Rack's at 855.... soon you'll be deadlifting cars in the parking lot.
|
|