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Post by hossjob on Nov 18, 2006 12:50:31 GMT -5
Steve real good shock workouts there and a nice chest sessioN! I just started scoping this journal out a bit and I can feel your intensity and drive! It's so cool.
BTW - "in house" cardio is teh BEST!
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Post by gti steve on Nov 18, 2006 13:00:15 GMT -5
Thanks hoss! The P/RR/S routine is really doing me good. i love shock and rep range week. i feel i get the most pump and best workouts. i dono about power and yea, the in house cardio is the only cardio i love!
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Post by Tim Wescott on Nov 19, 2006 9:49:28 GMT -5
Not a bad chest day at all IMO Steve!!
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Post by gti steve on Nov 19, 2006 11:01:16 GMT -5
thanks tim. I say its a horrible workout cause compared to my last power week, all this weeks numbers are considerably low #smileylame7qi#
and i have heavy leg day today, and mentally im not ready for it
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Post by gti steve on Nov 19, 2006 13:09:32 GMT -5
Legs
spent about 15 min stretching, nice and slow. i think this helped my workout a lot because the movements felt more fluid and they didnt feel abundantly heavy, like usual
Squats 135 x 5 190 x 5 195 x 5 235 x 5 275 x 4* PR! 275 x 3** PR #2!!!
Leg Press 2 Plates / Side x 10 3 Plates / Side x 10 4 Plates / Side x 8 5 Plates / Side x 6 6 Plates / Side x 6
Stiff Leg Deadlift 135 x 10 185 x 8 225 x 8 225 x 6
what a good leg day. felt stronger than usual. suprisingly! the 275 was paralell but not below parallel like my other sets. i set the safety pins 1 rung higher than i would normally for my reg squats just to see if i could handle it and i did. also, i put 10lb plate under my heals for each set. i feel these did a tremendous job and i felt less pressure on my knees!
after the 275 i dropped to 225 and did 10 like it was nothing!!!! i was shocked!
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Post by gti steve on Nov 21, 2006 7:58:36 GMT -5
Shoulders/Tris tonight! WooHOO!!!
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Post by mrky03 on Nov 21, 2006 17:16:22 GMT -5
Lookin awesome Steve! Those squats are going up!
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Post by gti steve on Nov 21, 2006 19:43:12 GMT -5
Shoulders
Seated BB Press 95 x 8 115 x 8 115 x 8 135 x 5
DB Press 55 x 6 65 x 6 65 x 6
Upright Row 95 x 8 95 x 7
Triceps Weighted Dips BW + 45 x 8 BW + 45 x 8 BW + 45 x 8
Decline CG Bench 135 x 10 155 x 8 165 x 6
HIIT cardio for 15 min @ 250 cals
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Post by gti steve on Nov 22, 2006 19:18:14 GMT -5
Back
Deadlifts 135 x 10 225 x 5 275 x 5 315 x 4!!!! 315 x 3!!!! woohooo!!
Barbell T-Bar row 90 x 15 115 x 6 135 x 6 145 x 6
Seated Row 110 x 12 130 x 6 150 x 6 170 x 6 190 x 4!
BB shrugs 135 x 10 225 x 10 245 x 8 245 x 8 135 x 20
awesome workout@!! man those 315 deadlifts went up SO smooth. they flew up as if they were 225! i was so stoked! my strength is deff climbin!
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Post by Tim Wescott on Nov 23, 2006 9:39:07 GMT -5
Dude,your power is definately still on the upswing!! #arockon6ha#
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Post by gti steve on Nov 24, 2006 11:54:11 GMT -5
Rep Range
Chest Incline DB 50 x 8 60 x 8 70 x 8 70 x 8
Incline Smith 45/Side x 12 55/Side x 10 60/Side x 8 {Dropset: 45/Side x 8}
Seated PecDeck 75 x 12 90 x 12 95 x 10 95 x 10
Cable Fly 2 Plates x 15 4 Plates x 12 5 Plates x 10 8 Plates x 10
Biceps Alt. DB curl 25 x 6 30 x 8 35 x 6
Seated Ez-Bar Preacher 55 x 12 65 x 10 65 x 10
Cable Curl 50 x 15 60 x 15 70 x 15
Overall, an OK workout. I feel i may be gettin 'tired' of the same exercies week in, week out. maybe i need a change of routine?
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Post by Tim Wescott on Nov 24, 2006 12:50:40 GMT -5
I hate to keep repeating myself Steve,but you are getting strong!!!!!!
I`m impressed bigtime by the gains you are making bud! #arockon6ha#
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Post by gti steve on Nov 24, 2006 17:57:36 GMT -5
Thanks tim! I appreciate it. I feel stronger, and my clothes are feeling a little more snug!!
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Post by gti steve on Nov 25, 2006 12:13:56 GMT -5
Cardio
Walk/Run for 40 min @ 450 cals
Abs various crunches, swiss ball crunches, leg raises and planks
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Post by mrky03 on Nov 25, 2006 12:55:57 GMT -5
You're training is definitely coming along well, Steve! This P/RR/S is great isn't it?
You mentioned getting bored with the same exercises each week, I scheduled mine so that I have three different workouts for each week of the program. That way I'm doing something different each week.
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Post by gti steve on Nov 25, 2006 14:09:02 GMT -5
would you mind sending me a PM with your routine so i can reference it?
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Post by gti steve on Nov 26, 2006 14:32:09 GMT -5
Walk/Run in park today. 3 miles.
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Post by gti steve on Nov 27, 2006 22:53:00 GMT -5
Legs
Front Squats 135 x 10 145 x 8 165 x 5 165 x 4
Leg Exntensions 90 x 12 135 x 12 145 x 10 160 x 10
Leg Press 3 Plates/Side x 12 4 Plates/Side x 12 5 Plates/Side x 12
Stiff Leg Deadlift on 3" Platform 135 x 10 185 x 8 225 x 8 225 x 6
Lying leg curl 55 x 12 65 x 12 75 x 10 85 x 9
Base Squat Machine for Lunges 25/Side x 10 25/Side x 10
Lovely day! hahah i use that term lightly
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Post by gti steve on Nov 28, 2006 20:02:17 GMT -5
Everything done with 45-60 sec rest
Chest
Incline DB 55 x 8 65 x 8 70 x 8 70 x 7
Flat DB Press 50 x 10 60 x 10 70 x 8 70 x 6
Hammer incline 45/Side x 12 70/Side x 10 70/Side x 10
Seated Pec Deck 90 x 15 100 x 15 100 x 15
Pin Press 185 for 10 second hold x 2 reps 225 for 5 second hold x 4 reps
Shoulders
Seated DB Press 45 x 8 55 x 6 55 x 6
Bent Over Lateral 15 x 10 15 x 10 15 x 10
Hammer Shoulder Press 45/side x 15 45/Side x 15
Cardio for 25 min @ 250 cals
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Post by Tim Wescott on Nov 28, 2006 21:28:05 GMT -5
Good one Steve........training with less rest makes it a lot tougher.
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