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Post by gti steve on Nov 29, 2006 20:12:03 GMT -5
Again, with 30-45 sec rest
Today was supposed to be an "off' day, or cardio day, but i was feelin very much up to working out!!
Back
Deadlift 135 x 10 225 x 10 275 x 8 315 x 5 315 x 4
Weighted Underhand Chins BW + 5lb x 10 BW + 10lb x 8 BW + 12.5lb x 6
Underhand BB Row 135 x 10 155 x 12 135 x 10 135 x 10
Stiff Arm Pulldowns (or Lat Swings) 30 x 15 50 x 12 50 x 12 50 x 12
Face Height Pulley Face Pulls (wide grip) 40 x 15 40 x 15 40 x 15
Traps BB Shrugs 135 x 10 225 x 10 275 x 8 275 x 6
Base Sqaut Machine Shrug 90/Side x 10 90/Side x 10
Plate Shrugs 45 x 15 45 x 15 45 x 15 45 x 15
Felt GREAT this entire workout! GLAD I DID IT!! finished in a little over 1 hour and 15 min
#k0104ne#
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Post by mrky03 on Nov 29, 2006 20:22:01 GMT -5
Lookin good on those deads, Steve!
Have you tried lunges on that base squat machine yet? They are killer!
Your training is really coming along!
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Post by gti steve on Nov 29, 2006 20:26:05 GMT -5
Thanks!
I did lunges on the base squat on monday and im still sore from them lol. I only did it with a 25 on each side and it was dam hard! but the harder it is the more i love it!
i wanna push my deads up to 365 over the next few months.
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Post by Hoopie on Nov 30, 2006 0:49:15 GMT -5
Great back w/o Steve! Deads look good keep hitting it hard and the weight will come.
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Post by gti steve on Nov 30, 2006 8:29:35 GMT -5
Thanks hoopie!
Im amazed how 315 feels so much easier then it did.
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Post by mrky03 on Nov 30, 2006 18:22:12 GMT -5
You're amazing me with the progress you've been making, my friend! #thumbsupsmileyanim9lp#
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Post by gti steve on Nov 30, 2006 20:25:41 GMT -5
Arms (blah)
Dips BW x 15 Bw x 15 Bw x 15 BW x 15
Overhead Machine Extensions 45 x 12 55 x 12 60 x 12
Pushdowns 50 x 15 60 x 15 70 x 15 90 x 12 70 x 15
Body Extensions (push against the bar in a sqaut rack and slide under it, keeping elbows tight and push back!) little lower than face height x 15 1 prong lower x 12 2 prongs lower x 8 (very hard, the lower u go the more difficult) original setting x 15 original setting x 15
WOW! triceps are blown out
Biceps BB curl bar x 15 65 x 10 65 x 10 85 x 6 65 x 10
EZ Bar curl 65 x 10 65 x 10
(not feeling an arm day at all, i dont like the fact of just goin to the gym to do arms. i would rather impliment more arm movements in my other routines such as towel pullups, and more body tricep extensions)
Forearms Landmind Grabs (stand 45 degrees from one end of a barbell, load the plate and grab the fat part with the thumb and pointer and middle finger, making a claw like and keep picking it up and dropping it and catching it with opposite hands. try to keep it from hitting the floor) hard to explain but its a hell of an exercise
25lb x 10 each hand 25lb x 10 each hand 25lb x 10 each hand
Plate Pinches 50lbs (two 25 plates together) x 6 reps each hand 50lbs (two 25 plates together) x 6 reps each hand 50lbs (two 25 plates together) x 6 reps each hand
1 Arm supported plate curls L 10lb x 10 / R 10lb x 10 L 10lb x 10 / R 10lb x 10 L 10lb x 10 / R 10lb x 10
Never did direct forearm work but i became friends with 2 personal trainers there and they are veyr much into body movements and such, so i worked with them on this. they are hell strong with good grip.
ill get there
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Post by gti steve on Nov 30, 2006 20:32:01 GMT -5
This is similar to the body extensions but imagine it with a barbell instead of a chair
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Post by gti steve on Nov 30, 2006 20:37:08 GMT -5
Thanks Joel. I feel much better and my confidence is raising too , who woulda guessed? #secretsmiley8co#
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Post by gti steve on Dec 2, 2006 16:11:40 GMT -5
SHOCK WEEK everything with no rest, 1 min rest between groupd
Legs
Leg Extensions - 125 x 10 Leg Press - 3 Plates/Side x 10 Static Holds - 20 seconds Leg Extensions - 175x 10 Leg Press - 4 Plates/Side x 10 Static Holds - 20 seconds Leg Extensions - 200 x 10 Leg Press - 5 Plates/Side x 10 Static Holds - 15 seconds
Barbell Squat - 135 x 10 Leg Extensions - 160 x 10 Barbell Squat - 135 x 10 Leg Extensions - 160 x 8 Barbell Squat - 135 x 10 Leg Extensions - 160 x 6
Stiff Leg Deadlift - 135 x 10 Lying Leg Curl - 70 x 10 Stiff Leg Deadlift - 185 x 10 Lying Leg Curl - 70 x 10 Stiff Leg Deadlift - 185 x 10 Lying Leg Curl - 70 x 10
Calf Raises in Hack 3 plates/side x 20 4 plates/side x 20 5 plates/side x 20 6 plates/side x 20
crippled. #bfallinganvil1er#
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Post by mrky03 on Dec 3, 2006 15:23:31 GMT -5
SHOCKING workout there Steve!!!!!!! lol
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Post by gti steve on Dec 4, 2006 20:28:50 GMT -5
0-30 sec rest between sets, 45-90 sec between exercises
Chest
BW Pushups - 30 Incline Hammer Strength - 45/side x 10 Plate holds - two 25lb pressed together for 15 seconds BW Pushups - 20 Incline Hammer Strength - 45/side x 10 Plate holds - two 25lb pressed together for 15 seconds BW Pushups - 18 Incline Hammer Strength - 45/side x 10 Plate holds - two 25lb pressed together for 15 seconds
Dips - BW x 10 Cybex Chest Press - 5plates x 10 Dips - BW x 10 Cybex Chest Press - 5plates x 10 Dips - BW x 10 Cybex Chest Press - 5plates x 10
Gymnastic ring Flys - BW x 3 (VERY hard) Gymnastic ring Flys - BW x 2 (VERY hard) Gymnastic ring Flys - BW x 1 (VERY hard)
Shoulders Hammer Shoulder Press - 45/Side x 10 Side Laterals with weight plate - 10lbs x 15 Hammer Shoulder Press - 45/Side x 10 Side Laterals with weight plate - 10lbs x 12 Hammer Shoulder Press - 45/Side x 10 Side Laterals with weight plate - 10lbs x 12
Barbell military - 65 x 10 Barbell military - 65 x 10 Barbell military - 65 x 10
Handstand Pushups - Bw x 3 Handstand Pushups - Bw x 3 Handstand Pushups - Bw x 3 Handstand Pushups - just stood in handstand position, recruits all of the shoulder muscles
all in all a good workout. im liking the bodyweight movements, (handstand pushups, reg. pushups, plate holds, etc...i find them very humbling and it shows where your body has weaknesses)
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Post by RUBICON19 on Dec 4, 2006 21:13:19 GMT -5
Phew!!!! I am beat from reading this
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Post by Hoopie on Dec 5, 2006 1:52:36 GMT -5
You're amazing me with the progress you've been making, my friend! #thumbsupsmileyanim9lp# I couldnt agree more with you Joel! Steve you have really kicked it up a notch and it shows. Great progress!
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Post by gti steve on Dec 5, 2006 7:18:29 GMT -5
My strength has been on the rise lately, now if i can just trim down some bodyfat I would be all set!
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Post by gti steve on Dec 5, 2006 19:46:30 GMT -5
Back
0-30 sec rest between sets, 45-90 sec between exercises
Superset{ 45 Degree Pulley Pull - 60 x 15 Barbell CloseGrip Tbar Row - 90 x 20 45 Degree Pulley Pull - 70x 12 Barbell CloseGrip Tbar Row - 90 x 18 45 Degree Pulley Pull - 80 x 10 Barbell CloseGrip Tbar Row - 90 x 15
Superset{ Wide Grip BB Rows - 135 x 10 Rack Deadlifts (pins below knee) - 135 x 10 Wide Grip BB Rows - 155 x 10 Rack Deadlifts (pins below knee) - 225 x 10 Wide Grip BB Rows - 155 x 10 Rack Deadlifts (pins below knee) - 225 x 10
Superset{ Seated Cable Row - 120 x 10 Wide Grip Pulldown - 120 x 10 Seated Cable Row - 140 x 10 Wide Grip Pulldown - 150 x 10
Cybex Diverging Row - 125 x 15 Cybex Diverging Row - 135 x 10
Abs Superset{ Raised Knee Crunches - 20 Raised Knee Crunches to Left - 10 Raised Knee Crunches to Right - 10 Raised Knee Crunches - 20 Raised Knee Crunches to Left - 10 Raised Knee Crunches to Right - 10
Hanging Leg Crunches - 10 Hanging Leg Crunches - 10 Hanging Leg Crunches - 10
Traps (no rest ) Cable Shrugs - 150 x 15 Cable Shrugs - 200 x 15 Cable Shrugs - 200 x 12 Cable Shrugs - 200 x 12
Superset{ Barbell Shrugs - 135 x 10 Smith BTB Shrugs - 45/Side x 15 Barbell Shrugs - 225 x 10 Smith BTB Shrugs - 45/Side x 15
Run on treadmil for 20 min @ 250 cals
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Post by Intensity on Dec 5, 2006 21:53:39 GMT -5
Great workout!!! Steve, tell me if those abs are painful wednesday!
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Post by chanman83 on Dec 6, 2006 0:16:08 GMT -5
Back 0-30 sec rest between sets, 45-90 sec between exercises Superset{ 45 Degree Pulley Pull - 60 x 15 Barbell CloseGrip Row - 90 x 20 45 Degree Pulley Pull - 70x 12 Barbell CloseGrip Row - 90 x 18 45 Degree Pulley Pull - 80 x 10 Barbell CloseGrip Row - 90 x 15 Superset{ Wide Grip BB Rows - 135 x 10 Rack Deadlifts (pins below knee) - 135 x 10 Wide Grip BB Rows - 155 x 10 Rack Deadlifts (pins below knee) - 225 x 10 Wide Grip BB Rows - 155 x 10 Rack Deadlifts (pins below knee) - 225 x 10 Superset{ Seated Cable Row - 120 x 10 Wide Grip Pulldown - 120 x 10 Seated Cable Row - 140 x 10 Wide Grip Pulldown - 150 x 10 Cybex Diverging Row - 125 x 15 Cybex Diverging Row - 135 x 10 Abs Superset{ Raised Knee Crunches - 20 Raised Knee Crunches to Left - 10 Raised Knee Crunches to Right - 10 Raised Knee Crunches - 20 Raised Knee Crunches to Left - 10 Raised Knee Crunches to Right - 10 Hanging Leg Crunches - 10 Hanging Leg Crunches - 10 Hanging Leg Crunches - 10 Traps (no rest ) Cable Shrugs - 150 x 15 Cable Shrugs - 200 x 15 Cable Shrugs - 200 x 12 Cable Shrugs - 200 x 12 Superset{ Barbell Shrugs - 135 x 10 Smith BTB Shrugs - 45/Side x 15 Barbell Shrugs - 225 x 10 Smith BTB Shrugs - 45/Side x 15 Run on treadmil for 20 min @ 250 cals NOW THAT IS A SHOCK BACK WORKOUT!!! kick ass!
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Post by gti steve on Dec 6, 2006 7:41:04 GMT -5
Back is most certainly tight today, especially in the belly of the lats!
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Post by mrbeefy on Dec 6, 2006 11:53:42 GMT -5
SLAMMIN" Dude!!!!
Looks good........hell my ABS hurt just reading it!!!!
Ready to start my second "go-around". Any suggestions ? ;D
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