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Post by gti steve on Oct 3, 2006 18:27:50 GMT -5
Back
Deadlifts 135 x 10 225 x 10 275 x 8 295 x 5 305 x 1 * (wrapped up and belted)
Hyperextensions BW x 15 x 3
Seated Cable Row 120 x 12 140 x 10 160 x 8
Wide Grip Pulldowns 6 x 6 (with 6 second hold) @ 100
Hammer Strength Row 90/side x 12 x 3
BB shrugs 185 x 12 225 x 12 225 x 10 225 x 10
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Post by mrky03 on Oct 3, 2006 18:57:53 GMT -5
Good deads! Was that a PR?
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Post by TNA on Oct 3, 2006 20:40:27 GMT -5
Great job Steve! Nice lifts brutha!!
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Post by gti steve on Oct 4, 2006 16:36:24 GMT -5
its a PR for now. ive done 315 for 1 but form was eh. this 305 form was tight and straight all the way through so to me thats a huge bit of progress!
im deff gettin thicker! i could did more than 100 on the pull downs 6x6 but i did it with 30sec rest between....it was very intense non the less
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Post by mrky03 on Oct 4, 2006 18:33:39 GMT -5
Good deal!
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Post by Tim Wescott on Oct 5, 2006 12:34:53 GMT -5
Nice going on the deads Steve.........to say the least,I am very impressed with your strength gains recently.
Keep it going!!
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Post by gti steve on Oct 5, 2006 13:08:50 GMT -5
Thanks Tim! P/RR/S routine really helped me break thru a barrier. im deff gettin stronger. now that ive been doing cardio 3x a week, im sure to see a nice change in my physical apperance eventually.
this week is a transition week. i paused on the P/RR/S routine and am gonna run this for about 2 weeks. then im gonna go back to P/RR/S with a few modifications!
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Post by gti steve on Oct 5, 2006 19:02:40 GMT -5
Legs
Squats 135 x 12 185 x 10 225 x 6 (PR!!) 225 x 5
Stiff Deads 185 x 10 x 3
very short day but effective! on squats busted out 6 reppers of 225 finally. i wanna hit 10 so im gonna play with that for now.
got complimented on my 'impeccable' form on squats by 2 personal trainers at my gym. these guys are certified and went to school so it wasnt a phony compliment. i went ATG babyyyyyy!!!! like seriously my ass was about 4 inches from the floor !and i held the rep for a second then thrusted upward. it was very effective!
legs are sore as if i did 40 sets!
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Post by Tim Wescott on Oct 5, 2006 19:20:29 GMT -5
Nice going Steve......anothernew PR!!
Good progress buddy!
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Post by gti steve on Oct 6, 2006 6:18:40 GMT -5
wow legs are really shaking and sore today....interesting!@ #arockon6ha#
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Post by gti steve on Oct 6, 2006 19:14:25 GMT -5
No weights today.
did CLUB ABS (abdominal and back strength)..its a studio class dedicated to core strength. felt great and did a number on my stomach. that was about 35 min
and 20 min HIIT...225+ cals
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Post by gti steve on Oct 8, 2006 10:33:40 GMT -5
Incline DB 55 x 10 65 x 10 75 x 8 80 x 6
Incline Fly 30 x 12 30 x 12 30 x 10
Dips BW x 12 + 5* (after 12, did assisted with 40lbs to burn out) BW x 12 + 5* (after 12, did assisted with 40lbs to burn out) BW x 12 + 4* (after 12, did assisted with 40lbs to burn out)
Decline Hammer 45/side x 10 90/side x 10 90/side x 8
Static Plate Holds (2) 25lb plates together held in front of chest. was showed this from a PT. you put 2 25lb plates together and u grip them with your palms. keep them close to your chest and slowy push foward keeping them paralell to the floor. it becomes agonizing in about 2.2 seconds. totally blew my chest out.
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Post by gti steve on Oct 9, 2006 6:45:41 GMT -5
went for a bike ride through the woods for about an hour and-a-half. worked up a nice sweat!
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Post by gti steve on Oct 10, 2006 6:18:19 GMT -5
went for a walk for 45 min thru the park.
gonna hit the gym up tonight!
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Post by mrky03 on Oct 10, 2006 14:40:13 GMT -5
Steve, you're making some impressive gains buddy!
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Post by gti steve on Oct 10, 2006 14:43:52 GMT -5
slowly but surely! but not to sound like a lump on a log, but im still very much not satisfied with my physique. i need to do something. my back needs more thickness: upper and lower portion.
any ideaS?
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Post by gti steve on Oct 10, 2006 18:26:37 GMT -5
Back
Warmup on treadmill for 5 min
WideGrip Pullups BW x 10 x 2
Deadlifts 135 x 10 225 x 5 x 2 225 x 20
Underhand pulldown 120 x 15 140 x 12 160 x 8
Tbar Row // SS // Hammer Row 90 x 8 // SS // 90/Side x 10 90 x 6 // SS // 90/Side x 10
Wide Grip Lat Swings 50 x 12 60 x 12 65 x 12
Triceps
Pushdowns 45 x 15 55 x 12 60 x 10 x 2
Assisted Dip Machine *16lb assistance x 10 *16lb assistance x 10 *16lb assistance x 10 *16lb assistance x 9
Abdominals Lying leg raises - bw x 10 Planks on my elbows and toes for 60 sec x 2 times crunches - slow and controlled 4 sets x 15
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Post by mrky03 on Oct 10, 2006 19:28:46 GMT -5
Steve, it looks to me like you have all your base's covered training wise. I believe that you will get thicker as your strength improves, it just takes some time. YOU ARE GOING IN THE RIGHT DIRECTION! Its hard to be patient but when you're pulling 400lbs. from the floor for 6-8 reps I think you'll have the thickness you're after!
Believe me none of us gain at the rate we would like! I've been training for over thirty yrs. and I'M STILL NOT SATISFIED! LOL!!
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Post by gti steve on Oct 11, 2006 6:14:07 GMT -5
Thanks! I need patience, i can see that being very important in this game. even tho im not a pro builder nor a competitor, i take it seriously. i eat right, watch my cals and i train with a schedule. i guess im looking for personal satisfaction and when i dotn see it, or i dont see what i think i should, i get down onmyself.
gotta stay positive and keep hitting the iron!
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Post by mrbeefy on Oct 11, 2006 6:22:05 GMT -5
gti:
Brother you have certainly got the right attitude! It will all come with time. I think all of us suffer from a body dysmprohia, in that, we will never be satisfied with what we see, and always push for better and better. I am proud to know someone out there hits it hard, like I like to. You have the skills, you have the right attiutde, AND you have the time. Enjoy the journey.
Next workout..GO TO WAR!
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