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Post by Hoopie on Nov 7, 2006 1:43:01 GMT -5
good progress Steve! Great intensity! Good stuff bro!
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Post by gti steve on Nov 7, 2006 7:20:35 GMT -5
Its all about the intensity! #arockon6ha#
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Post by gti steve on Nov 7, 2006 19:39:25 GMT -5
Shoulders
Seated BB Press 95 x 12 115 x 8 135 x 8* (with spot) 115 x 5
Upright Row 60 x 12 75 x 10 85 x 8
Bent Cable Laterals (no rest between sets L or R) L 15 x 12 // SS // R 15 x 12 // SS // L 15 x 12 // SS // R 15 x 12 // SS // L 15 x 10 // SS // R 15 x 10
Cable Overhead Presses (in nautlus) 90 x 12 110 x 10 110 x 10
Power Cleans 95 x 10 135 x 4 (OUCHHH, lower back got tweakedddd)
Tris Dips supersetted with Cable Overhead Extensions BW x 15 // SS // 40 x 12 BW x 12 // SS // 40 x 12 BW x 11 // SS // 45 x 12 BW x 10 // SS // 45 x 12
Single Arm Pushdowns L 30 x 10 R 30 x 10 L 40 x 8 R 40 x 8
deffinitly didnt like the feel from power cleans!!!!!!
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Post by mrbeefy on Nov 8, 2006 15:44:41 GMT -5
Nice Shoulder workout! Especially those opening presses!
Watch that back! Always remember to keep you core tight!
Next thing is getting those cannonball dlets!
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Post by mrky03 on Nov 8, 2006 18:45:18 GMT -5
Go get em Steve!
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Post by Tim Wescott on Nov 8, 2006 19:13:50 GMT -5
Gotta` say it once again Steve,damn good progress buddy! #arockon6ha#
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Post by gti steve on Nov 8, 2006 19:14:58 GMT -5
Thanks guys! Progress progress progress!!
im taking off tonight cause my back is in NO shape. i need to rest and let this heal. i might even take off tomorrow!!!! #smileylame7qi#
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Post by Tim Wescott on Nov 8, 2006 19:20:01 GMT -5
Take it from the king of bad backs.......listen to your body and obey the feedback.
I was damn near crippled last year for 7 months.........still trained,but it was no picnic.
If you need a day or two off,take it/them and live to fight another day.
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Post by gti steve on Nov 8, 2006 19:21:54 GMT -5
I was kind of pissed cause I wanted to do this "boot camp" class again this week (same one last week that made me throw up)...i was looking foward to it ALL week..and now im stuck
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Post by beckie on Nov 9, 2006 17:26:11 GMT -5
hey Steve,I've just posted that 'muesli' recipe in the recipe section for you! take care of that back
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Post by gti steve on Nov 9, 2006 22:10:47 GMT -5
thanks beckie! ill check it out now!
and i pulled my back again! i just cant win!! all day it was feelin 90% better than yesterday. i went to pick up my girlfriend off the floor (dont ask!) and boom, the pain came running back!!!!!!!!
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Post by beckie on Nov 10, 2006 1:02:01 GMT -5
Pink dumbells from now on Steve!
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Post by gti steve on Nov 10, 2006 7:15:24 GMT -5
Haha thats what I've been using!!
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Post by gti steve on Nov 10, 2006 21:21:12 GMT -5
Chest
Triset - Incline Smith 45/Side x 15 High Pulley Crossovers 50 x 12 Pushups BW x 10 Incline Smith 45/Side x 15 High Pulley Crossovers 50 x 12 Pushups BW x 10 Incline Smith 45/Side x 15 High Pulley Crossovers 50 x 12
Superset Decline Hammer Strength 45/Side x 15 Dips BW x 8 Decline Hammer Strength 70/Side x 10 Dips BW x 6 Decline Hammer Strength 90/Side x 10 Dips BW x 10 BW+25 x 10
Biceps Superset EZBar curl 15/side x 12 Underhand Pullups BW x 8 EZBar curl 15/side x 10 Underhand Pullups BW x 6 EZBar curl 15/side x 10 Underhand Pullups BW x 5
Superset Preacher Curl 20/Side x 10 Hammer Curl 25 x 8 Preacher Curl 20/Side x 10 Hammer Curl 25 x 8
Cable Curl L 30 x 10 R 30 x 10 L 30 x 10 R 30 x 10
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Post by mrky03 on Nov 10, 2006 22:04:33 GMT -5
Now thats training volume!
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Post by gti steve on Nov 11, 2006 1:19:16 GMT -5
for Real!!
got a really nice pump today tho. i felt my shirt get tighter as i was working out. it felt great and i didnt even have to go heavy!!!
love shock week!
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Post by masterschamp on Nov 11, 2006 6:45:22 GMT -5
Good job Steve!
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Post by gti steve on Nov 11, 2006 14:51:52 GMT -5
Legs
Squats 135 x 15 185 x 12 225 x 6 {drop set 135 x 20}
Superset Hacksquat - 45/side x 12 Lying Leg Curl - 100 x 12 Hacksquat - 70/side x 10 Lying Leg Curl - 120 x 10
Superset StiffLeg Dead on 3" platform - 135 x 10 Calf Raise - 180/Side x 20 StiffLeg Dead on 3" platform - 135 x 10 Calf Raise - 180/Side x 20 StiffLeg Dead on 3" platform - 135 x 10 Calf Raise - 180/Side x 20
Walk in park for 3 miles
everything was done with 30 seconds rest! woowzer!
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Post by Tim Wescott on Nov 11, 2006 17:34:42 GMT -5
That must have been fun.........NOT!!!!!!!!!!!!!!!!!!! ;D
Crazy leg day bro!
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Post by gti steve on Nov 11, 2006 19:07:32 GMT -5
Haha totally Tim! I wore a different pair of sneakers than usual so i think it threw my balance off for the squat. i felt like i was gonna tilt foward :\
oh well it was shock week, no need to go crazy heavy!
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