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Post by gti steve on Oct 27, 2006 6:19:22 GMT -5
Yea, i really take to it myself. Its a productive day!
dips felt great today! first time every doing a plate. so when i did a plate + 25 i was stoked!
some big black guy, who weighs like 260ish was banging out 225 (5 plates) for 10 reps. i was like "WOAH!"
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Post by gti steve on Oct 28, 2006 15:19:14 GMT -5
Rack Deadlifts
135 x 10 185 x 10 225 x 6 275 x 6 275 x 6 315 x 4 315 x 3
Barbell TBar Row with "V" Bar grip 45 x 10 70 x 10 90 x 8 90 x 8 115 x 6 115 x 6
BB Shrugs 135 x 10 225 x 8 225 x 8 225 x 6 225 x 6
quick quick day, got into a fight with my gf last night, had to straighten things out...iu hate leavin the gym early, but i did the basics
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Post by gti steve on Oct 29, 2006 13:01:23 GMT -5
Rep Range
warmup - pushups bw x 30 bw x 20
Chest Incline DB 55 x 10 65 x 8 75 x 6 75 x 6
Hammer Incline 45/side x 15 70/side x 10 70/Side x 8 80/side x 8
Dips BW x 15 BW x 12 BW x 12
Biceps Seated Alt. DB Curl 25 x 10 30 x 10 35 x 8
Hammer Preacher 70 x 10 80 x 10 80 x 12
Cardio walking/jogging for 25 min @ 250 cals
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Post by gti steve on Oct 30, 2006 10:50:54 GMT -5
i dont understand, i couldnt even touch the 80s DBs today for presses. i did them withotu a spot 2 weeks ago for 4-6. and today 75 felt REAL heavy. maybe it was because it was 11am and all i had for breakfast was 2 slices of bread. i dono!
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Post by mrky03 on Oct 30, 2006 17:27:43 GMT -5
I wouldn't worry about it, sometimes thats just the way it goes. You'll be gaining again next week!
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Post by gti steve on Oct 30, 2006 20:13:11 GMT -5
Legs
Rack Squat 135 x 15 185 x 12 225 x 10!!!! <--PR 245 x 6 <---PR #2!!!
then i loaded the bar with 315 and just held it for as long as i could. wow....315 is damn heavy! props to you guys who squat that and then some!!!!
315 x 20 sec 315 x 30 sec 315 x 15 sec
Single Leg Curl (30 sec rest) 50 x 12 50 x 10 70 x 10 100 x 6
Leg Extension (2 sec hold on top) 115 x 15 140 x 12 160 x 12 160 x 10
Stiff Leg Deadlight on 3" box 135 x 12 135 x 10 185 x 8
Lying Leg Curl 80 x 12 80 x 12 80 x 12
Abs Swiss ball crunches bw x 20 Weight Leg Lift 8lbx x 14 Swiss ball crunches bw x 30 Weight Leg Lift 10lb x 12 Swiss ball crunches bw x 25 Weight Leg Lift 10lb x 12
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Post by gti steve on Oct 30, 2006 20:15:30 GMT -5
setting the pins in the rack deff helped me!!!!! at 225 x 8 i felt like i couldnt, and i said F! it! and i totally did it. knocked me out tho but felt great!!
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Post by mrky03 on Oct 30, 2006 20:23:51 GMT -5
Animal!!!
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Post by Marc Oh! on Oct 30, 2006 20:28:16 GMT -5
steeeeeeeeeeeeee eeeeeeeeeeeeve
Nice lifts
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Post by TNA on Oct 31, 2006 17:55:51 GMT -5
I second that remark! #dancing4cg#
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Post by gti steve on Nov 1, 2006 19:42:57 GMT -5
Took a sick day from work.........BUT NOT FROM THE GYM1!! HAHA, maybe i should of! Shoulders DB Press 45 x 10 55 x 10 65 x 8 65 x 6 Smith Shoulder Press 45/side x 10 55/side x 8 70/Side x 5 Cybex shoulder machine raise 50 x 12 (no rest) 50 x 15 (no rest) 50 x 15 (no rest) 50 x 15 was going to do triceps but i joined a studio class called BOOT CAMP...this kicked my butt big time WOW this kicked my butt! started out with 40 leg lifts, supersetted with walking lunges across the room supersetted with mountain climbers supersetted with walking lunges back to the ab section, followed by more leg lifts and etc etc....then we get 12-15lb dbs for the guys (8-10 for the women) and proceed to superset shoulder press with bicep curl with side laterals and kickbacks with pushups. all 15-20 reps...i was so exhausted and couldnt even lift my armS! i felt like a puss but i pushed thru. then we ran laps, did more pushups more abs and more curls kickbacks and raises after all that, 45 min of torture...i threw up
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Post by gti steve on Nov 3, 2006 9:06:41 GMT -5
cant wait to go to gym tonight! gonna love back day. might even add some triceps to my workout. no need to rush either. gf has work tonight so no need to run home outta the gym. im so stoked!
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Post by gti steve on Nov 3, 2006 19:32:10 GMT -5
Back
Wide Grip Pullups BW x 12 BW x 9 BW x 7
Underhand 45degree BB Rows 95 x 15 135 x 12 155 x 10 135 x 10
TBar Row in Corner (V Handle Grip) 90 x 15 115 x 12 135 x 10 135 x 8 160 x 3 {Drop set : 135 x 5, drop: 90 x 10}
Hammer Pulldowns 180 x 10 180 x 8 90 x 20
BB Shrugs 135 x 20 185 x 15 Behind Back Smith Shrugs: 45/Side x 15 BB Shrug: 225 x 12 Behind Back Smith Shrugs: 45/Side x 15 BB Shrug: 225 x 10 Behind Back Smith Shrugs: 45/Side x 15
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Post by mrky03 on Nov 3, 2006 20:21:29 GMT -5
Steve, you've really been tearing it up lately! Breakin pr's all over the place!
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Post by gti steve on Nov 4, 2006 14:40:53 GMT -5
Chest
Incline BB Press 135 x 10 155 x 8 185 x 4* 185 x 3*
Flat BB Press 135 x 10 165 x 8 185 x 5*
Hammer Strength Incline 45/Side x 10 90/side x 8 70/Side x 12
Weighted Dips on "V" Bar BW + 25lb x 10 BW + 45lb x 10 BW + 45lb x 7 BW + 25lb x 10
BB Curls with "arm pad" (its a pad that u plaxce in front of your chest and it has sections for ur arms to sit in so u dont swing ur biceps, really made it difficult) bar x 15 65 x 10 65 x 10 65 x 10
Preacher curl in hammer stack 70 x 12 90 x 10 90 x 10
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Post by Tim Wescott on Nov 4, 2006 16:40:46 GMT -5
Damn good workout Steve.....you`re making good steady progress buddy......keep it up!! #bowdown3ht#
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Post by gti steve on Nov 6, 2006 9:00:54 GMT -5
Tim,
I've really been feeling the workouts lately. I don't know what it is or why all of a sudden im realyl feeling them. Im still sore as hell tho from my back workout and my chest is tight too! Love it!
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Post by mrky03 on Nov 6, 2006 18:55:37 GMT -5
You are making some impressive gains Steve!
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Post by gti steve on Nov 6, 2006 20:42:38 GMT -5
Thanks Joel. I just keep striving for more!
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Post by gti steve on Nov 6, 2006 20:45:07 GMT -5
Legs
Squats 135 x 15 215 x 8 225 x 10 225 x 6 {drop set: 135 x 15} - phewf!
Leg Curl supersetted with BB Lunges 70 x 12 // SS // 45 x 12 70 x 12 // SS // 45 x 12 70 x 12 // SS // 45 x 12
SL Deadlift on 3" platform 135 x 8 135 x 8 135 x 8
Calf Raises in Leg Sled Feet straight: 3 Plates/Side x 20 // SS // feet outward: 3 Plates/Side x 20 // SS // feet inward: 3 Plates/Side x 20 Feet straight: 3 Plates/Side x 20 // SS // feet outward: 3 Plates/Side x 20 // SS // feet inward: 3 Plates/Side x 20
Ab work
crunches, swiss ball crunches, leg raises, and planks. did about 3 supersets of everything with 15-20 reps
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