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Post by mrky03 on Jun 12, 2006 20:31:22 GMT -5
Solid training!
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Post by gti steve on Jun 12, 2006 20:39:18 GMT -5
thanks. coming along great. im begining to see muscle definition and im gaining weight!
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Post by Tim Wescott on Jun 13, 2006 16:43:31 GMT -5
Sounds like progress to me................keep it up Steve!! #thumbsupsmileyanim9lp#
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Post by gti steve on Jun 13, 2006 18:18:44 GMT -5
thanks tim!
Cardio Day
Roller Blading in the park for 30 min
25 Meter sprints (sprint 25 meters, rest 30-60 seconds then sprint back) did this for about 10 min. and it humbled me!
felt great, worked up a nice sweat and even got some color!
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Post by mrky03 on Jun 13, 2006 20:33:05 GMT -5
Gaining muscle and losing fat is what its all about! Awesome!
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Post by gti steve on Jun 15, 2006 18:01:49 GMT -5
Changed the order a lil bit, did quite the number on me
Barbell Rows (3 second contraction) 65x 12 85 x 10 105 x 10 // SS // T-Bar Row (3 second contraction) 50 x 10-12 x 3
Incline Bench (311 Tempo, alot tougher than i thought) 95 x 10 135 x 5 x 2 155 x 5 x 3
High Incline Smith (Closer Grip) 90 x 10 (doesnt include bar) 90 x 8(doesnt include bar) 90 x 8(doesnt include bar)
Underhand Chins (temp 211) bw x 8 10 x 5 x 3
workout went alot tougher than i had planned, the tempo ranges are something interesting to play with. needless to say, the intensity was high
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Post by mrky03 on Jun 15, 2006 18:33:43 GMT -5
Lookin good!
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Post by Tim Wescott on Jun 15, 2006 19:42:06 GMT -5
Good workout steve...........I love the intense stuff!
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Post by gti steve on Jun 15, 2006 21:36:55 GMT -5
thanks fellas!
yea this workout kicked my arse. i sweated it out and loved it. the poundages arent high, but they are relative.
i rather intensity over weight anyday!
im beat, have a good night guys! #bsleepingsmiley4vu#
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Post by gti steve on Jun 17, 2006 8:46:07 GMT -5
Saturday - 8 am training session
Deadlift - 5 x 5 135 x 10 225 x 5 x 5
Power Cleans - 5 x 5 95 x 10 135 x 5 x5
Single Leg Extension - 3 x 10-12 55 x 12 60 x 10 65 x 10 (2 forced)
Single Leg Curl - 3 x 10-12 50 x 12 60 x 10 60 x 10 (1 forced slow rep)
Bench Dips BW x 25 BW x 15 (tempo 401) BW x 20 // SS // Alternate DB Curls 25 x 10 30 x 10 35 x 10
Tricep Pushdown (V-Bar) 50 x 15 60 x 15 70 x 10
Smith Shrugs (slow and steady, no bounce) 135 x 15 x 4 (2 second contraction at top)
Deffinitly a tough day. Never trained at 8:00am before, and only on 1 meal. felt okie. Deadlifts felt very heavy today. Power cleans were tight all the way through. feel pumped. Now im off to a wedding. GOnna fill out my suit nicely #bbluesbrossmiley9hs#
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Post by mrky03 on Jun 19, 2006 18:50:56 GMT -5
Keepin it intense!
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Post by gti steve on Jun 20, 2006 11:34:06 GMT -5
thanks., trying to keep it as intense as i can, playing with tempos and diff rep ranges. #bbenchpress4zy#
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Post by gti steve on Jun 20, 2006 11:40:38 GMT -5
Sprints in the park
pushups - 4x25-30 (1 min rest)
painted girlfriends apartment. (good for SOME cardio)
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Post by gti steve on Jun 21, 2006 18:10:12 GMT -5
Hit the gym, after a few days off
Incline Bench bar x lots 95 x 10 115 x 10 135 x 10 x 2 145 x 8 x 2 155 x 5-6 x 3 //SS// 135 x 10
Decline Cable Flies (3 25lb plates under bench) 15 x 10 x 3 (2 second contractions)
Barbell Rows 95 x 10 135 x 8-10 x 4
Barbell High Pulls 65 x 10 75 x 8-10 x 3
Seated Cable Rows (V bar) 120 x 12 140 x 10 x 4
Single Arm Reverse Pec-Deck 40 x 12 x 3 (no rest between arms or sets)
Rope Curls for Forearms 10 x 2 (up and down is 1 set) (30 seconds rest b/t sets)
Barbell Forearm Curls 65 x 15 x 3
Today was a "Analytical" day. i looked at myself in the mirror and took eye of where my muscle weaknesses are. Biceps - outter bicep needs more work, maybe wider grip on curls triceps - lateral head needs to be more prominent rear delt - semi soft/flat, needs improvement lower abs - where are they? traps - need a little more thickness upper chest - not proportional to my upper body, needs to be more prominent lower pec line - there, but not enough forearms need work
so im going to alter my routine to lift up these weaknesses and build a more proportioned physique. any help is appreciated
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Post by Tim Wescott on Jun 21, 2006 19:50:24 GMT -5
Good workout Steve...............I`ll try to think up some torturous scenarios to blast those lagging bodyparts!!
The forecast calls for rain pain !! ;D
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Post by gti steve on Jun 21, 2006 22:06:46 GMT -5
thanks alot Tim! I was thinking to myself today, which is why i studied my body. Anybody can make a routine, but it takes a keen eye to pinpoint the weakness in any muscle and try to build it up to achieve the balance physique. Any help you got for scenarios would be greatly appreciated! Thanks
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Post by Hoopie on Jun 21, 2006 22:20:40 GMT -5
Looking great Steve! Keep it up!
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Post by gti steve on Jun 22, 2006 17:39:55 GMT -5
Quad Dominant Day
(each set had 30 sec rest & little to no rest between exercises)
Squats bar x 15 135 x 12 x 3 185 x 10 x 2 225 x 5 x 2 //SS// 135 x 10 135 x 10
Lunges BW x 20 x 2
Single Leg Ext. 50 x 12 x 2 55 x 10
Calf Raises in Hack Squat 2 Plates x 30 (2 sec contractions) x 2 3 Plates x 20 x 2 (5 second contractions)
blown out. my legs dont know which way to go. the no rest really does a number on them. they are shaking right now.
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Post by mrky03 on Jun 22, 2006 20:17:50 GMT -5
OUCH! Good one Steve!
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Post by gti steve on Jun 22, 2006 22:16:42 GMT -5
Yea my legs are still wobbly! Cant wait for Ham day!
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