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Post by gti steve on Jun 5, 2006 8:51:37 GMT -5
Heres my log for this past weekend.
Sat. 6/3 Power Clean & Press - 8 x 3 bar x lots 135x3x3 145x2x3 155x2x3
Incline Bench - 4 x 8-10 bar x lots 115x1x12 135x3x10
T-Bar Rows - 4 x 10-12 1 45lb plate x 12 2 45lb plater x3x10
Side/Front Laterals – 3 x 10-12 10x1x10 15x2x10
Underhand Pulldowns - 3 x 10 130x1x10 140x1x10 145x1x8
Shrugs – 3 x 10-12 (on smith) 1 45lb plater per side x 3 x 12-15 (slow and controlled)
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Post by gti steve on Jun 5, 2006 8:55:00 GMT -5
Deadlifts - 8 x 3 or 3 x 8 (alternate each week) 135 x 10 225 x 5 245 x 3 x 4 275 x 3 x 3
Leg Curls – 3 x 12-15 70 x 12 x 2 75 x 12 x 1
DB Lunges – 3 x 8-12 (gripped 25, 35, and 45 plate instead to work on grip) 25 x 12 x 1 35 x 10 x 1 45 x 6 x 1 25 x 5 x 1 * (super setted due to failure on previous set)
Calves Raises (in hacksquat) 2 plates x 25 x 1 3 plates x 25 x 2 5 plates x 20 x 1
Decline DB extensions – 3 x 10 15 x 10 x 1 20 x 10 x 2
Bench Dips – 4 x 12-15 BW x 15 x 1 25 x 15 x 2 35 x 15 x 2
ABS – 5-10 sets hanging from chin-bar leg raises - 5 x failure
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Post by Tim Wescott on Jun 5, 2006 9:56:00 GMT -5
Good solid workouts Steve!! #arockon6ha#
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Post by gti steve on Jun 5, 2006 9:58:17 GMT -5
Hey Tim,
thanks for visiting! #bflexsmiley1vs#
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Post by gti steve on Jun 5, 2006 10:00:33 GMT -5
BTW. my goals are to be 200lbs at 12-13% BF. right now im 185 @ 15-16%. I want to reach this by my vacation mid-september.
got 3 solid months to push it. Think i can do it?
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Post by sunshineslynn on Jun 5, 2006 13:33:59 GMT -5
Sure you can with that solid workout and diet I bet you will be there before you know it.
smiles s
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Post by gti steve on Jun 5, 2006 13:57:05 GMT -5
the way im going now, im sure ill progress there.
thanks smiles!
#bangelsmiley4td#
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Post by mrky03 on Jun 5, 2006 17:54:11 GMT -5
Basic solid training is the way to go! Good workouts!
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Post by TNA on Jun 5, 2006 18:47:27 GMT -5
Looks good Steve. Like Joel said, stick with the basics!
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Post by gti steve on Jun 6, 2006 7:53:03 GMT -5
thanks guys! todays is upper day 1! cant wait
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Post by Intensity on Jun 6, 2006 11:02:13 GMT -5
BTW. my goals are to be 200lbs at 12-13% BF. right now im 185 @ 15-16%. I want to reach this by my vacation mid-september. got 3 solid months to push it. Think i can do it? This is a huuuuge objective considering that you want two opposite goals: Lose fat AND gain mass… but be 100% dedicated and i'm sure you could surprise yourself! Good luck!! Mo
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Post by Tim Wescott on Jun 6, 2006 11:04:13 GMT -5
It CAN be done......just gotta` go all out,all the time!!
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Post by gti steve on Jun 6, 2006 11:27:39 GMT -5
ill try my best. even if i fall short and get ike 190 @ 15% i think i would be very happy
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Post by gti steve on Jun 6, 2006 20:00:23 GMT -5
Incline Bench - 8 x 3 bar x 20 95 x 15 135 x 5 145 x 3 155 x 3 165 x 3 x 3 155 x 3 x 2
T-Bar Rows - 4 x 15-20 (inner handles, 2 second squeeze each rep) 1 Plate x 20 x 2 2 Plate x 15 x 2
Decline Bench - 4 x 12 (Never do decline, threw it in for variation) 135 x 12 x 4 185 x 5 (tried for first time)
Pull-Ups - 4 x failure bw x 8 bw x 6 x 3 static negatives - bw x 3
Power Cleans - 5 x 5 135 x 5 x 5 155 x 5
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Post by gti steve on Jun 7, 2006 19:13:50 GMT -5
Quick Workout
Tri-Set { underhand chin ups - 4 x 10-12 olympic bar curls - 4 x 10 straight bar cable curls - 4 x 10 }
Superset{ bench dips - 3x15 pushdowns - 3x10 {
incline db curls - 3 x 8-10 close-grip pushups - 2 x 10 close-grip incline barbell - 2x15 calve raises in hacksquat - 2 plates x 50
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Post by Tim Wescott on Jun 7, 2006 19:33:36 GMT -5
Good one Steve................how did you like the Tri-Sets?
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Post by gti steve on Jun 7, 2006 21:30:11 GMT -5
they gave me a really solid pump. my arms were rock hard at the end of each triset. my first time doing them , and it deff wont be the last. ill throw them in once in a blue to stimulate the bodypart!
#bbarbellsmiley4dr#
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tawiii
Novice Bodybuilder
![*](//storage.proboards.com/forum/images/stars/star.png) ![*](//storage.proboards.com/forum/images/stars/star.png)
Posts: 168
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Post by tawiii on Jun 10, 2006 4:34:16 GMT -5
Good deal with the supersets. As you might can tell, I'm trying to work them into my workout some.
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Post by gti steve on Jun 12, 2006 9:19:38 GMT -5
took active rest these past 3 days.
played roller hockey for 2hours each day. great workout!
back to schedule this week.
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Post by gti steve on Jun 12, 2006 18:03:34 GMT -5
Incline Bench 115 x 10 x 2 (30 second rest) 135 x 10 x 3 (30 second rest)
Wide Grip Pull Downs 140 x 10 x 2 (30 second rest) 150 x 8 x 2 (30 second rest)
DB Bench (going light because i havent touched dBs in a while, 2 second contraction each rep) 40 x 12 x 4 (30 second rest)
T-Bar Row 65 x 12 90 x 10 x 3 (30 second rest)
Cable Cross-overs 50 x 12-15 x 3 (30 second rest)
Power Clean & Press 135 x 3 x 3 140 x 3 145 x 3 x 3
Wide Grip Pull-ups bw x 5 bw x 6 (static hold on last rep)
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