|
Post by gti steve on Sept 21, 2006 18:56:49 GMT -5
Back
Rack Deads 135 x 10 225 x 5 x 2 315 x 5 (felt lower back, so i eased off) (from floor) 225 x 5 x 3
BB Row 95 x 6 115 x 6 135 x 6 x 2
Single Arm TBar Row (with barbell on floor) 45 x 8 x 4 (each side)
Wide Chins tried something different, instead of the usual pullups or chinups, i pulled up wide grip, held there and slid from left to right for 10 reps. felt very different and very good
Shrugs 135 x 6 x 2 185 x 6 x 4
overall, an OK day....back felt very sore after the 315, so i took it light afterwards. dont wanna over do it
|
|
|
Post by mrky03 on Sept 21, 2006 19:03:04 GMT -5
Lookin good bro!
|
|
|
Post by gti steve on Sept 23, 2006 17:02:24 GMT -5
Shoulders
Power clean & Press 95 x 8 (press only) 135 x 5 x 3 140 x 5
Seated DB press 55 x 6 60 x 6 x 2
Bent Laterals 20 x 6 x 3
Tris Close Grip Decline 135 x 8 185 x 5 155 x 6
Seated French press 60 x 7 70 x 6 x 3
Close grip pushups bw x 10 x 3
|
|
|
Post by mrky03 on Sept 24, 2006 8:38:18 GMT -5
Good workout Steve! Looks like you're keeping everything on track. That's the name of the game, CONSISTENCY!
|
|
|
Post by gti steve on Sept 24, 2006 10:55:20 GMT -5
Hey MRKY! yea slowly but surely ill be back on track. i didnt realize a week off can be somewhat of a fall-back. but its good tho, cause its keeping me hungry!
|
|
|
Post by gti steve on Sept 24, 2006 10:57:04 GMT -5
Legs
Squats 135 x 8 215 x 6 x 3
Leg Press 3 Plates x 6 4 Plates x 6 5 Plates x 6
Stiff Leg Dead 135 x 8 185 x 6 225 x 6
Single Leg curl 70 x 6 (each leg) 80 x 6 x 3 (each leg)
Cardio Run for 22 min @ 5.5 with 250 cals burned
|
|
|
Post by gti steve on Sept 24, 2006 10:58:02 GMT -5
im going to alter my P/RR/S routine and do squats, power cleans and deadlifts for the P and RR week. i feel by not doing them consistantly, i loose the power for them. my squat today was hard for some reason, i didnt wanna attempt 225 so i did them nice and slow. abs are real tight right now
|
|
|
Post by gti steve on Sept 25, 2006 8:13:16 GMT -5
ha! legs are so sore today. on the leg press, at the end of the set i would just hold the weight for 10-15 seconds until my legs started to shake. now i feel the wrath.
|
|
|
Post by mrbeefy on Sept 25, 2006 8:16:59 GMT -5
Man can I realate. Did Leg curls 3 days ago, and my hams and ligaments, etc. in the back of my knees are still sore. Did the same thing. Pulled it tight and held it. YOWZA!
Keep it up brother.....I strong building MUST have a solid foundation! Build it...brick-by-brick!
|
|
|
Post by gti steve on Sept 27, 2006 6:30:13 GMT -5
Rep Range
Chest
Incline DB 55 x 8 65 x 8 75 x 6
Incline BB 135 x 10 x 3
High Pulley Flies 50 x 12 55 x 12 x 2
Biceps
Seated alt. DB curl (let rested arm hang for 2 sec before curl) 25 x 8 30 x 6 x 2
Hammer Preacher Curl 50 x 10 x 2 75 x 8
Kneeling Reverse Grip Cable Pushdown 40 x 12 x 2 50 x 10
Abs {Triset} Cable pulldowns 120 x 12 x 3 Bench Knee Raises BW x 10 x 2 Seated Ab Curl 50 x 12 (very slow)
good workout! in and out within 60 min!. great pump and good movements,. i feel i could do more damage on incline DB if i had a spot. but 75 is good with controlled form.
|
|
|
Post by Tim Wescott on Sept 27, 2006 6:47:01 GMT -5
Nice going Steve........you`re strength is continuing to climb!!
|
|
|
Post by gti steve on Sept 27, 2006 7:35:04 GMT -5
i know! im huge! #amuscleman4dx#
|
|
|
Post by gti steve on Sept 27, 2006 19:18:24 GMT -5
Back
Deadlifts 225 x 8 295 x 4 295 x 3
Wide Grip Chins BW x 8 x 3
DB Row 55 x 12 60 x 10 x 2
Hammer Row 90/side x 12 x 3
Traps BB shrugs 185 x 10 x 6 (no rest) ouchhh #arockon6ha#
|
|
|
Post by mrky03 on Sept 27, 2006 19:27:00 GMT -5
You're rockin now Steve!
|
|
|
Post by Tim Wescott on Sept 27, 2006 19:44:18 GMT -5
Nice workout Steve,and good deadlifts. 300 for reps,on the horizon!!
|
|
|
Post by gti steve on Sept 27, 2006 20:12:59 GMT -5
im gettin there. on the last set i got my self real pyshced up. i thought of all the stress of work and such and the first 2 reps literally came off the floor as if it was 2 plates. felt great!
|
|
|
Post by gti steve on Sept 29, 2006 19:00:53 GMT -5
Shoulders
Military Press 95 x 10 95 x 10 95 x 10 115 x 6
Seated dB Press 45 x 10 50 x 10 x 2
Smith Machine Press 25/Side x 12-15 x 2 30/side x 12-15 x 2
Reverse Pec Dec 80/Arm x 15 x 3
Triceps Dips BW x 12 x 3
Weighted Dip Stack 15 x 10 20 x 10 x 2
Overhead machine Ext. 55 x 12 65 x 12
|
|
|
Post by mrky03 on Sept 29, 2006 19:05:59 GMT -5
Keep it going Steve!
|
|
|
Post by gti steve on Oct 2, 2006 6:28:04 GMT -5
went biking for 1.5 hours in the woods on the trails. great workout. at some points we had to carry our bikes up a path that took a considerable amount of strength and stamnia because it was a pretty dangerous cliff. felt great tho.
|
|
|
Post by gti steve on Oct 2, 2006 18:28:13 GMT -5
Chest
Incline DB 30 x 15 50 x 10 55 x 10 60 x 10 70x 10 80 x 5
Incline Smith (very slow and controlled) 45/side x 12 60/Side x 10 x 2
Cable Flies 35 x 12 50 x 12 x 2
Decline Hammer Strength 45/Side x 12 90/side x 10 x 2
Abs Hanging leg raises 15 x 4
HIIT Cardio for 15 min @ 205 cals
|
|