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Post by gti steve on Nov 12, 2006 12:49:54 GMT -5
Cardio
30 min of running/jogging/HIIT
450 cals
Abs swiss ball crunches x 45 medicine ball incline pushups x 20 swiss ball crunches x 30 medicine ball incline pushups x 20
weighted leg raises - 12.5 x 8 plank x 30 seconds
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Post by mrbeefy on Nov 12, 2006 17:11:15 GMT -5
NICE WORKOUT!
On the shoes...
When I squat or press....I picked up a pair of totally flat shoes, kinda like they use for rock climbing, or if I forget them, I take my shoes off to feel the ground.
I don't like running shoes for squat or leg press, Fees like the added padding to absorb the shock of running takes away something from my squats and presses.
STILL GREAT WORKOUT! BOOYA!
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Post by TNA on Nov 12, 2006 21:49:20 GMT -5
Good going Steve! You've been making some solid gains!
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Post by gti steve on Nov 12, 2006 22:14:50 GMT -5
thanks guys!
yea i wore my Nike Shox and they were totally wierd feeling. i need my flats!!!!!
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Post by mrky03 on Nov 13, 2006 19:27:55 GMT -5
thanks guys! yea i wore my Nike Shox and they were totally wierd feeling. i need my flats!!!!! I use Otomix extreme weight lifting shoes. Best workout shoes I've ever used! Great training Steve!
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Post by gti steve on Nov 14, 2006 10:59:01 GMT -5
Little dissapointed. Can not go to the gym tonight because I have a very big corporate dinner, (i might even meet the mayor of New York!)
and tomorrow my wonderful girlfriend wants to cook me dinner. i could possible sneak in a session before the 7pm dinner, but i dont wanna be rude!
i hate missing the gym!
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Post by Tim Wescott on Nov 14, 2006 11:40:31 GMT -5
I know what you mean Steve,but life happens. Of course if it was me,I`d be rude!! LOL j/k
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Post by mrbeefy on Nov 14, 2006 14:38:02 GMT -5
Skip dinner..........hit the gym..........
OR
Stay for dinner and "In-House-Cardio " ;D
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Post by gti steve on Nov 14, 2006 14:43:33 GMT -5
HAHAHA! i like the latter of the 2.
i get home from work at 5, so i can prob hit the gym up at 5:30ish, be done for 6:30 and head to her house, shower and change while shes cooking!
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Post by Tim Wescott on Nov 14, 2006 15:47:47 GMT -5
ALWAYS opt for in house cardio!! LOL
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Post by mrky03 on Nov 14, 2006 19:14:14 GMT -5
Skip dinner..........hit the gym.......... OR Stay for dinner and "In-House-Cardio " ;D #goodlucksmiley0jv#
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Post by gti steve on Nov 15, 2006 23:26:26 GMT -5
Back
Chins Ups BW x 10 BW x 8 BW x 8 {dropset: assisted with 10lbs x 8, assisted with 15lbx x 5}
BB TBar Rows - Close Grip 45 x 20 90 x 15 115 x 8 {dropset: 90 x 6, dropset: 90 x 4}
Hammer Pulldowm 45/Side x 20 45/Side x 20 {upset: 70 x 10, 70 x 10}
Cable Shrugs 110 x 30 110 x 20 90 x 30
everything was done in a superset fashion. 15-30 seconds rest between sets. worked up a great pump and sweat. and got my in-house cardio as well #smileydidisaythat8ws#
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Post by gti steve on Nov 16, 2006 19:21:22 GMT -5
Shoulders
Superset: Side lateral - 15 x 12 Hammer Shoulder Press - 45/Side x 15 Side lateral - 25 x 10 Hammer Shoulder Press - 70/Side x 12
Superset: Reverse PecDeck - 105 x 12 Bent Over Laterals - 10 x 12 Reverse PecDeck - 105 x 12 Bent Over Laterals - 10 x 12 Reverse PecDeck - 110 x 12 Bent Over Laterals - 10 x 12
Drop Set Machine Front Delt Raise - 3 plates x 8 Machine Front Delt Raise - 2 plates x 10 Machine Front Delt Raise - 1 plate x 8
Triceps Superset Dips - BW x 15 Overhead Machine Extension - 45 x 12 Dips - BW x 12 Overhead Machine Extension - 50 x 10 Dips - BW x 13 Overhead Machine Extension - 60 x 8 {Dropset: 45 x 10} Dips - BW x 7
Cable Pushdowns - 60 x 12 Close Grip pushups - BW x 10 Cable Pushdowns - 70 x 15 Cable Pushdowns - 70 x 12 Cable Pushdowns - 70 x 15
Burn out Assisted Dips 12lbs x 12 up to 20lbx x 10 up to 30lbs x 6 failure
phew! tris felt GOOD today! totally killed it. got a great pump.!!! everything was pretty much one continuing set. maybe 30 set rests after each superset.
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Post by Hoopie on Nov 17, 2006 2:57:31 GMT -5
Looking great Steve!! Helluva a w/o!!
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Post by gti steve on Nov 17, 2006 8:58:19 GMT -5
Im going to run some cardio today, no weights, and start fresh tomorrow for soem POWER CHEST!@!!!!!
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Post by Tim Wescott on Nov 17, 2006 13:11:56 GMT -5
Nice going Steve,taking the intensity to a new level!
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Post by gti steve on Nov 17, 2006 13:27:44 GMT -5
Nice going Steve,taking the intensity to a new level! Sersiouly Tim. my arms and shoulders were crying!
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Post by mrky03 on Nov 17, 2006 18:15:51 GMT -5
Damn brotha, that looks intense!
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Post by gti steve on Nov 17, 2006 20:35:48 GMT -5
It was!! my tris are real sore today!
today was moderate cardio for 30 min @ 300 calories. nothing major but i did buy the gatorade powder (lemon lime) and now i mix that with my plain creatine! im kinda happy this worked out that way
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Post by gti steve on Nov 18, 2006 11:43:22 GMT -5
Off the bat, horrible workout. no pump at all. very lethargic. guess thats what i get for 9am training with only 1 meal in me.
POWER
Chest Incline DB 60 x 10 65 x 8 70 x 8 80 x 5
Incline BB 135 x 5 155 x 5 160 x 5 165 x 4 (blah!!!)
Weighed Dips (triceps still very much sore from thursdays workout) BW + 45 x 6 BW + 45 x 8 BW + 45 x 6
Biceps BB Curl 65 x 8 75 x 6 80 x 6 85 x 6
Single Arm Preacher DB Curl L 25 x 8 / R 25 x 8 L 30 x 6 / R 30 x 6 L 35 x 5 / R 35 x 6
Incline DB curl L 35 x 6 / R 35 x 6 L 35 x 6 / R 35 x 6
blah
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