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Post by gti steve on Oct 20, 2006 9:03:32 GMT -5
Oh yea. Pushing them big boy weights! #arockon6ha#
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Post by mrbeefy on Oct 20, 2006 10:11:28 GMT -5
Awesome Steve-O!
Nice WO!
I saw those push ups too. Cool!
I throw in different types od Push ups from time to time.
I'll place a step on the ground, put my right hand on it, with the left on the ground. Then I pop-up, and go left to right. alternating my hands on the step, and then push up, pop, down, pop, down, etc. Works the fast twitch muscles fibers, Bi's and Pecs too! Go to failure. Bit of a cardio wo too.
The one that freaks most people out I call ZEN push ups.
Lay totally flat. Feet in a push up position, BUT, your arms are extended straight ahead, with your palms on the ground. Bend elbows slightly, and press up using your palms and the balls of your feet ONLY. Takes total body strength to do them right. But fun!
Keep at it brother!
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Post by gti steve on Oct 20, 2006 10:25:24 GMT -5
Wow those Zen pushps sound fun! i was also doing something for triceps. its what i called a "full body tricep extension" now imagine looking at the squat rack (or any parallel bar about 2-3 feet off the ground) you grasp it with an overhand grip and u fall foward and underneath it keeping elbows locked so your elbows are pointing foward. then push back out. its hard to describe. but its a great BW tricep movement. the higher the bar, the easier it gets. and the lower the bar, the harder it gets. these guys in my gyms had the gymnastic rings and they were doing some wild stuff on their.... you get an insane workout by just doing those. i tried to do some dips on them and it was tough. the balancing alone is real hard if your are not used to it. but once you get the hang of it, its really great. i did some dips yesterday as a practice and u can actually go below parallel and its not hamrful to the shoulders as the parallel bars would be.
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Post by gti steve on Oct 20, 2006 12:40:49 GMT -5
Saturday or Sunday im going right back to P/RR/S routine! woohoo
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Post by Tim Wescott on Oct 20, 2006 12:45:02 GMT -5
now imagine looking at the squat rack (or any parallel bar about 2-3 feet off the ground) you grasp it with an overhand grip and u fall foward and underneath it keeping elbows locked so your elbows are pointing foward. then push back out. its hard to describe. but its a great BW tricep movement. the higher the bar, the easier it gets. and the lower the bar, the harder it gets. Arnold used to do these.......I had a pic of him performing these............lost it but I`ll try to find it on www.ironage.us
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Post by gti steve on Oct 20, 2006 12:52:39 GMT -5
im not sure what they are called, but they are damn hard
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Post by mrky03 on Oct 20, 2006 16:22:27 GMT -5
Have you guys ever saw anyone do "ring flys"? You use the gymnasic rings hung low to the floor lay forward on them and flare out your arms like you would with dumbbells. Looks like a tremendous stretch!
They had a tread about them on ironage.us
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Post by gti steve on Oct 22, 2006 13:08:10 GMT -5
the guys are my gym do those. they are a MEAN stretch.
today i tried the CKD routine, as posted in the nutrition section
DB Bench: 55 x 10, 65 x 10, 65 x 8
T-bar Row: 90 x 10, 115 x 8, 100 x 8
Incline bench: 135 x 10, 145 x 8, 145 x 8
Latpulldown to front: 120 x 10, 130 x 8, 140 x 7
Dips: BW x 10, BW x 10, BW x 10
Shrugs on Cables (did a 3 wave set, standing close to machine shrugs, step back a foot shrugs and then 2 feet back shrugs) 200 x 10,10,10, 200 x 10,10,10, 200 x 10,10,10 (OWWWWWWW)
Cable Flys: 55 x 10, 55 x 10
Reverse flys: 100 x 12, 100 x 12
{superset ab crunch: bw x 15, Reverse crunch: bw x 20 ab crunch: bw x 15, Reverse crunch: bw x 20 ab crunch: bw x 15, Reverse crunch: bw x 20
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Post by gti steve on Oct 22, 2006 13:08:44 GMT -5
felt a great pump today. i think i like working back and chest together! wow worked up a nice sweat and the 60 sec rest humbled me.
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Post by mrky03 on Oct 23, 2006 18:19:31 GMT -5
OUCH is right!
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Post by gti steve on Oct 24, 2006 19:03:14 GMT -5
Ok back to P/RR/S!!!
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Post by gti steve on Oct 24, 2006 19:07:41 GMT -5
Legs
Squats 135 x 10 185 x 8 225 x 7 245 x 4 245 x 3
Seated Leg Press 90/Side x 10 135/Side x 8 180/Side x 6 (hold last rep for 10 secondS) 225/Side x 6 (hold last rep for 10 secondS) 270/Side x 4 (hold last rep for 10 secondS)
Stiff Leg Deadlift 135 x 10 185 x 8 225 x 6 225 x 6
Standing Single Leg Curl 50 x 6 100 x 6 100 x 6 100 x 5
Calves Calf Raises in Hacksquat 4plates/Side x 15 5plates/Side x 15 6plates/side x 12 7plates/Side x 12
Seated Calf Raise 90 x 12 90 x 12 90 x 12
Abs Swiss ball crunch bw x 20 bw x 30 bw x 30
Weighted lying Leg raise 8lbs x 15 8lbs x 12 8lbs x 12 8lbs x 12
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Post by gti steve on Oct 25, 2006 7:30:57 GMT -5
legs felt solid today. i KNOW i can do more than 245 but i have a strong feeling its a mental block. i fell once before when i attempted to go heavier than usual and now its preventing me from progressing. i know on my 245 i could have gotten 6-7 reps if i pushed but i get nervous #smileyonsoapbox4jy#
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Post by mrbeefy on Oct 25, 2006 8:23:30 GMT -5
Did something similar once too. Get a good spotter, or use the rack with the safety bars in place. It will build your confidence a little, AND keep you from getting crushed!
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Post by gti steve on Oct 25, 2006 8:27:15 GMT -5
yea i should use a squat rack. i racked the weight yesterday after my last set and 1 side caught and the other fell....almost hurt myself there
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Post by mrbeefy on Oct 25, 2006 12:28:35 GMT -5
yikes! After all the hard work we do, getting a "preventable" injury could set you back....way back!
I once had a guy trying to be nice, asked if I wanted a spot. I said yes. He handed me a 105 lb. DB at such an awkward angle, and then walked away! (knucklehead!) Almost broke my wrist.
I either play it safe, or get someone I can trust to spot me now.
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Post by gti steve on Oct 25, 2006 12:36:59 GMT -5
yea finding a good spotter alone is hard enough..but finding a good SQUAT spotter is even more difficult. lol ill try the rack next time!@
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Post by mrky03 on Oct 25, 2006 15:34:11 GMT -5
Just keep increasing your weights in small increments. You'll hardly notice it from week to week and your confidence will increase.
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Post by gti steve on Oct 26, 2006 19:37:46 GMT -5
Shoulders
Seated BB Press 95 x 10 115 x 8 135 x 5 135 x 4 135 x 5
Smith Upright Row 25/Side x 10 35/Side x 9 45/Side x 5 45/Side x 5
Cheat Laterals 30 x 5 30 x 4 35 x 4
Tris Weighted Dips BW + 25 x 12 BW + 35 x 10 BW + 45 x 8 BW + 45 x 5 BW + 70 x 6 PR!!
Close Grip Pushups BW x 20 BW x 10
Tris were blown out by this point so i didnt feel the need to push any more with seated overhead presses
Cardio - ran 2 miles from 5-6mph @ 275 cals
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Post by TNA on Oct 26, 2006 20:48:20 GMT -5
Nice work Steve! Probably one of my favorite splits - shoulders and tris! Good stuff. #smileycool2ks#
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