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Post by gti steve on Sept 6, 2006 8:18:07 GMT -5
Im going to BREEZES in Bahamas. It is an all-inclusive resort. (food, drinks, entertainment, all included)...im going for 6 days so i cant wait. hope there no hurricane!
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Post by gti steve on Sept 6, 2006 8:20:43 GMT -5
And yea, i dont think i've ever done this much cardio lol. Im doing legs AND cardio today. should be interesting!
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Post by Tim Wescott on Sept 6, 2006 15:22:21 GMT -5
Im going to BREEZES in Bahamas. So what,I`m going to Pennsylvania!! LOL ;D Have a great time buddy and get some pics of some hot chicks!!
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Post by gti steve on Sept 6, 2006 18:59:48 GMT -5
haha pennsylvania is nice.......... ill try to sneak pics of the chicks Tim. my gf wont appreciate that lol!
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Post by gti steve on Sept 6, 2006 19:03:23 GMT -5
Legs
Front Squat // SS // Leg Extension 135 // SS // 135 x 10 135 x 8 // SS // 135 x 10 135 // SS // 135 x 10
Hack Squat // SS // Leg Press 1 Plate/Side // SS // 4/Side x 10 1 Plate/Side // SS // 4/Side x 10 1 Plate/Side // SS // 4/Side x 10
DB Lunge 25 x 10 (3 sec rest) 25 x 8
Lying Leg Curl // SS // Standing Single Leg Curl 45 // SS // 50 x 10 45 // SS // 50 x 10 45 // SS // 50 x 10 (OUCHHHHHHHHH!)
Calf Raises in Leg Press // SS // Hack Calf Raises 5plates/Side x 10 // SS // 5Plates/side x 10 5plates/Side x 10 // SS // 5Plates/side x 10 5plates/Side x 10 // SS // 5Plates/side x 10 7plates/Side x 10 // SS // 5Plates/side x 10 (couldnt walk lol!)
Cardio for 10 min - 150 cals.
cardio on leg day is a no no from now on!
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Post by TNA on Sept 6, 2006 19:04:39 GMT -5
Nice one there Steve! Nothing like supersetting those legs!!
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Post by gti steve on Sept 8, 2006 18:43:22 GMT -5
Shoulders
Seated DB Press // SS // Side Laterals 50 // SS // 15 x 10 50 // SS // 15 x 10 50 // SS // 15 x 10
BB Uright Row // SS // Reverse Pec Deck 65 // SS // 80 x 10 85 x 8 // SS // 90 x 10 85 x 10 // SS // 100 x 10
Hammer Shoulder Press 2 Plates/Side x 8 {drop} 1Plate + 25/Side x 6 {drop} 1Plate/Side x 6
Tri's Close Flat Bench // SS // Cable Pushdown 135 x 8 // SS // 70 x 10 135 x 8 // SS // 80 x 10
Overhead Extension // SS //Seated tricep curl 50 // SS // 25 x 10 50 // SS // 25 x 10 50 // SS // 25 x 10
DB French Press 50 x 10 50 x 10 50 x 10
Bench Dips BW x 20 BW x 15
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Post by mrky03 on Sept 8, 2006 21:43:04 GMT -5
What a workout! How are you liking the P/RR/S training?
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Post by gti steve on Sept 8, 2006 22:55:44 GMT -5
totally loving it. tomorrow is my last day of the Shock week and i was gonna take off the week during my vacation. but im thinking i wanna do a power week up until thursday, the dya i leave, just because i dont wanna stop!
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Post by gti steve on Sept 9, 2006 19:33:35 GMT -5
Back
Extra Wide pulldowns // SS // Tbar row 120 // SS // 70 x 12 130 // SS // 70 x 10 130 // SS // 45 x 12
Tbar on floor in the Corner // SS // Hammer Row 45 // SS // 45/Side x 10 70 // SS // 70/Side x 10 70 // SS // 90/Side x 10
Deadlifts (414 Tempo) 225 x 6 x 4
Traps Trap Bar Shrugs 45/Side x 10 x 4
Ran in the park for 1 mile. did pull ups and pushups on the beach...felt great! then ate a riculous amount of sushi #drunksmiley4op#
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Post by Hoopie on Sept 11, 2006 3:51:50 GMT -5
Looking good Steve..Keep it up bro!!!
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Post by gti steve on Sept 12, 2006 6:24:05 GMT -5
what should i do for the next 2 days before i leave for vacations? i was thinking maybe CHEST/BACK today and LEGS/SHOULDERS tomorrow? but just compound movements for both. good/no good? or should i just take off?
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Post by mrky03 on Sept 12, 2006 17:03:36 GMT -5
If I were you I would just stick with your regular workout rotation. Take your vacation and enjoy!
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Post by gti steve on Sept 13, 2006 6:30:49 GMT -5
Decuided to lay off the weights for now. ill use the gym in bahamas for the weight but for now im running a mile (yay! go me!) and doing lots of suppinated/pronated pullups. love it!
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Post by mrky03 on Sept 13, 2006 17:02:09 GMT -5
Have a good vacation!
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Post by gti steve on Sept 20, 2006 6:37:10 GMT -5
Okie im back! Had a great vacation. Soaked up a nice tan! Now im back and ready to hit the gym again. Im going to continue the P/RR/S routine. Any suggestions from anyone, or should I just pick up where I left off???
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Post by gti steve on Sept 20, 2006 10:28:00 GMT -5
POWER
Chest Incline DB 60 x 10 70 x 10 80 x 6 x 2
Incline BB 135 x 8 155 x 6 175 x 5
Flat DB 60 x 8 70 x 6 x 2
Biceps BB curl 75 x 6 x 3
PReacher Curl w/EZ bar 25/side x 6 x 3
Hammer curl 20 x 10 25 x 8 35 x 6
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Post by Tim Wescott on Sept 20, 2006 14:14:06 GMT -5
Dude,you`re getting a hell of a lot stronger!!
Keep going!!
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Post by gti steve on Sept 20, 2006 14:43:30 GMT -5
Tim im deff gettin strongeR! thanks for noticing! i need to start doing alot more cardio. this is me at the resort. i need to tone up tim. I need to really trim the fat and my back needs much more muscle i feel. opinions and advice would be greatly appreciated. video.google.com/videoplay?docid=-2916322670688998821
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Post by mrky03 on Sept 20, 2006 18:31:41 GMT -5
Looks like you're adding some mass! Your definitely getting stronger which in my opinion will lead to more mass!
Just don't over do the cardio! Three times a week should be plenty for now. IMO
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