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Post by gti steve on Dec 6, 2006 12:06:56 GMT -5
Yea yesterday was a really intense round for me. my advice would be to change it up. switch around the order you do your exercises from the last time, give yourself a little variety! oh yea, and BUST YOUR ASS! #bbarbellsmiley4dr#
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Post by mrbeefy on Dec 6, 2006 12:28:38 GMT -5
Cool! Will do! I'm am working on a few modifications right now. For example, Close grip bench for Tri's are pretty much useless to me, so I'm elimanting that for things that I can feel working better.
Still taking the rest of the week to recover from the first round plus the tooth extraction too.
Will be hitting it like a madman come Monday!!!!!!!!!
Keep it coming bro!!!!!!!!!!
"Lightweight Baby" quote: Ronnie Coleman
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Post by gti steve on Dec 6, 2006 12:37:04 GMT -5
Haha yea, great way to think bro!
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Post by mrky03 on Dec 6, 2006 20:13:59 GMT -5
Rockin back workout Steve!
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Post by gti steve on Dec 7, 2006 7:28:42 GMT -5
Took off yesterday. Something about having an "arm" day doesnt motivate me enough to go to gym. Plus i went 4 days straight and I wanted to spend some quality time with my gf! We ate good!
It was so wierd, yesterday i came home from work and woofed down SO much. pretty much everything in sight. i ate handfulls of raisins, a couple of cookies, 2 pierogies and then went to applebees and had a steak ceasar salad with an appetizer of fried onion rings (blah, i only had a few, my gf loves them tho) and i had a few bites of her cheeseburger. i dono i was in a rage yesterday, i was starving!
today is back to the gym!
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Post by TNA on Dec 7, 2006 7:58:30 GMT -5
Looks great Steve! You deserve a day off....Now get your ass back into the gym!!!!!
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Post by gti steve on Dec 7, 2006 8:01:38 GMT -5
Looks great Steve! You deserve a day off....Now get your ass back into the gym!!!!! Cant wait! Power LEg Day!!!
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Post by gti steve on Dec 7, 2006 19:51:20 GMT -5
POWER
Legs Squats 135 x 10 225 x 5 245 x 6 275 x 6 * - with bands ass to grass 275 x 6 * - with bands ass to grass 275 x 6 * - with bands ass to grass 315 x 20 sec hold. - no squat 225 x 10
Stiff Leg Dead 135 x 6 225 x 6 225 x 6 225 x 6 255 x 3 * failure
Leg Extensions 90 x 6 135 x 8 180 x 8 225 x 6 195 x 5
Short and sweet but damn effective!
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Post by mrbeefy on Dec 8, 2006 7:33:25 GMT -5
Damn nice way to "Get er' Done!" Sometimes simple is good!!! Looks jammin'! I sent a copy of my next 3 week of P/RR/S to bodyfx. He sent back a one word comment: - - -"EXCELLENT!" So.come next week...I'll be hittin it like a mad man! The major change up I did was to also incorporate push-pull into the work out: ie: Back/chest same day....Bi's/tri's same day, etc. I always liked the feel of that. I also put back and chest in TWICE a week, with one day in between. That shoudl blast my chest pretty good....BUT shock week is going to bury me! But it's all good!!!
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Post by gti steve on Dec 8, 2006 7:56:25 GMT -5
AWESOME! yea my leg day was a good one. the bands really helped me out of the hole for 275! felt great tho!
would you mind sending me a copy of your newest P/RR/S?
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Post by mrbeefy on Dec 8, 2006 10:13:46 GMT -5
I tried to post it on here, but it is in a Excel format, and when it pastes here, it is "all over the place"!
If you have an e-mail address to attach it to, I can send it right over!
Frank
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Post by mrky03 on Dec 8, 2006 18:55:53 GMT -5
Steve, you're really making some impressive gains! Your squats have really came up!
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Post by gti steve on Dec 8, 2006 19:29:35 GMT -5
Yea the bands have really helped my body become accustomed to handling higher weight!
wooho!
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Post by gti steve on Dec 8, 2006 19:32:44 GMT -5
Chest
Flat DB flye 20 x 15 30 x 15
Weighted Dip Bw x 10 BW + 25 x 10 BW + 45 x 6 BW + 45 x 6 BW + 70 x 6 BW + 70 x 5
Flat bench with Bands 135 x 10 185 x 6 195 x 6 205 x 6 225 x 5 225 x 5
Incline Bench with bands 135 x 10 185 x 6 185 x 6 185 x 5 185 x 4
Shoulders Seated Military Press 95 x 6 115 x 6 135 x 6 135 x 5 135 x 6 * with bands
Upright Row 95 x 6 95 x 6 95 x 6 95 x 6
These bands are great. im going to use them for a few more weeks and see how much i progressed! the bands are good because im still moving the weight, just at the lowest point, in the hole, it helps me with some oomph.
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Post by gti steve on Dec 9, 2006 18:03:50 GMT -5
Back
Deadlifts 135 x 10 225 x 10 275 x 5 315 x 3 335 x 3 PR! 355 x 1! * PR # 2
Body Pull-Up Row (when you do a suppinated pullup and throw your legs up to keep your body paralell to the ground and u do a full body row) BW x 5 BW x 5 BW x 5 BW x 5 BW x 5
Barbell TBar row in Corner 45 x 10 90 x 10 115 x 8 135 x 6 160 x 5 180 x 3
Pronated Barbell Row 95 x 10 115 x 10 135 x 8
Awesome day!
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Post by mrbeefy on Dec 11, 2006 9:29:41 GMT -5
Saw your Post to jbig about hurting your wrist with a jerking motion. You know if you don't stop that, you could go blind! Oh...sorry, you did it on a deadlift! Now.....jerking the weight up...... I KNOW you know better! PULL..slow and easy....work the back, work the hamstings, etc.
Someone should slap you on the hand.....no, forget that. It might hurt your wrist! ;D
I joke because my wife tries that all the time, and the FIRST thing I tell her is to pull slow. (yes, on the deadlift!)
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Post by gti steve on Dec 11, 2006 9:33:45 GMT -5
It was on the initial pull! I never jerk the weight around, belive me, i do know better. but at a max pull i got a little over rambunctious and anxious and i did it too quick.
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Post by mrbeefy on Dec 11, 2006 9:47:51 GMT -5
Been there, done that brother!!!
I always have to remind myself..."Slow down, work the muscle"..."take your time".
I knew you knew all that......just like jerkin' your chain!!!!
Is the wrist ok?
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Post by gti steve on Dec 11, 2006 9:59:53 GMT -5
yea, its not even a 'pain', more of a discomfort. its on the side on my wrist, where the thumb meets the wrist.
no pain, no gain huh ?
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Post by mrbeefy on Dec 11, 2006 11:05:20 GMT -5
You got it brother! Tighten up those lifting straps and "Git er Done!!!
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