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Post by gti steve on Jul 22, 2006 13:07:35 GMT -5
Deadlifts 135 x 15 225 x 12 245 x 8 275 x 5 x 2
ISO Lateral Row // SS // ISO Lateral Low Row 90 x 12 // SS // 90 x 10 90 x 12 // SS // 90 x 10 90 x 12 // SS // 90 x 10
Standing TBar Row with barbell 45 x 15 x 3
Seated Tricep Extension 45 x 10 x 3
Seated DB French Press 35 x 12 x 3
Dips BW x 12 x 2
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Post by gti steve on Jul 23, 2006 11:14:51 GMT -5
Incline Bench // SS // Incline Flys bar x lots 95 x 15 135 x 10 // SS // 30 x 10 (2 sec contraction) 135 x 9 // SS // 30 x 8 (2 sec contraction) 135 x 10 // SS // 30 x 8 (2 sec contraction) ISO Lateral Incline Hammer Strength 45 each side x 12 x 2 75 each side x 10 x 2 ISO Lateral Decline Hammer Strength 45 each side x 12 x 3 55 each side x 8 Chin Ups (underhand) BW x 10 Assisted Chin ups 8lb x 12 x 2 6lb x 10 (short) Barbell Curl 55 x 10 x 3 (slow and controlled reps) Abdominal machine 40 x 10 50 x 10 60 x 10 x 3 Pushups Cycle wide stance x 10 narrow stance x 10 medium stance x 10 1 cycle, repeat 3 times Cardio incline treadmil for 10 min. (got to ease into it ![:))](//storage.proboards.com/forum/images/smiley/cheesy.png)
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iron58
Novice Bodybuilder
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Posts: 32
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Post by iron58 on Jul 24, 2006 7:58:19 GMT -5
Great workout Steve! Keep up the excellent work!
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Post by gti steve on Jul 24, 2006 7:59:38 GMT -5
Very sore today. #bbenchpress4zy#
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iron58
Novice Bodybuilder
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Posts: 32
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Post by iron58 on Jul 24, 2006 8:04:51 GMT -5
You're experiencing the benefit of yesterday's workout!
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Post by gti steve on Jul 25, 2006 20:18:57 GMT -5
Power Clean & Press bar x 20 95 x 10 135 x 6 (no press) 135 x 5 x 2 (press) 145 x 3 x 2 (press)
Side Laterals 15 x 12 25 x 10 30 x 6
DB Upright Row 30 x 10 x 2
Ab crunches 12 x 3 (slow and controlled)
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Post by TNA on Jul 25, 2006 20:21:30 GMT -5
Nice one Steve! Keep going brother!
BTW, nice Avatar!! #smileycool2ks#
Terry
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Post by chanman83 on Jul 25, 2006 20:39:41 GMT -5
Power Clean & Press bar x 20 95 x 10 135 x 6 (no press) 135 x 5 x 2 (press) 145 x 3 x 2 (press) Side Laterals 15 x 12 25 x 10 30 x 6 DB Upright Row 30 x 10 x 2 Ab crunches 12 x 3 (slow and controlled) I don't know what to give you props on.. your sweet workout or yoru sweeter Avatar.....
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Post by gti steve on Jul 25, 2006 21:38:01 GMT -5
i hope you guys dont start liking me cause of my avatar!
svetlana is a hottie!!
so joined the gym...and instead of it being 69, i got it for 52. not bad.
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Post by Hoopie on Jul 26, 2006 23:18:27 GMT -5
Great looking w/o's Steve! Keep it up!
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Post by gti steve on Jul 27, 2006 6:21:39 GMT -5
TriSet{ Barbel Squat 135 x 15 135 x 15 135 x 10
Leg Extension 45 x 12 45 x 12 90 x 8
Calf Raises in Hacksquat (full extension, stressing the stretch) 4 Plates/Side x 30 5 Plates/Side x 30 6 Plates/Side x 25 }
Leg Curls (This machine had 3 prongs, and for each set, you are supposed to move the weight to a different prong to stimulate different fibers with no rest) 1st Prong - 45 x 12 2nd Prong - 45 x 12 3rd Prong - 45 x 12
Rested 1 min and did it again
Trap Bar Shrugs 35 x 15 x 4
Quick but effective workout. Had plans with friends to go out for drinks.
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Post by masterschamp on Jul 27, 2006 8:37:01 GMT -5
BTW. my goals are to be 200lbs at 12-13% BF. right now im 185 @ 15-16%. I want to reach this by my vacation mid-september. got 3 solid months to push it. Think i can do it? It CAN be done, Steve, but your diet has to be right on the money. Every day, 24 hrs a day. Keith
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Post by gti steve on Jul 27, 2006 8:43:29 GMT -5
thanks for the motivation keith. I cant push myself to do more cardio. Im in the gym for an hour as it is, and then another 45 for cardio, by the time i get home itll be 10pm! i need to work around this.
I feel im gettin leaner, prob sitting at 15% now, whereas before I was 16%. Im still 185 tho.
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Post by Tim Wescott on Jul 27, 2006 17:24:46 GMT -5
Good progress Steve,just train with less rest between sets for a cardiolike effect,plus it`s tougher than hell !!
Stay on point bud!!
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Post by gti steve on Jul 27, 2006 19:39:06 GMT -5
Chest Incline BB (222 tempo) bar x 20 115 x 10 135 x 5 145 x 5 155 x 5 165 x 3 135 x 5
Incline DB Flye 25 x 10 35 x 10 x 3
ISO Lateral Incline 45 Plate each side x 12 Switch between L + R arm - x 12 55 x 10 65 x 8 45 x 12
ISO Laterl Flat Bench 45 x 12 x 3
Close Grip Chins (underhand) // SS // BB curls BW x 10 // SS // 50 x 8 BW x 8 // SS // 50 x 8 x 2
Incline DB Curl 25 x 10 30 x 8 x 3
Across Chest Hammer Curl 25 x 10 x 1
50 min workout. #arockon6ha#
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Post by gti steve on Jul 29, 2006 14:52:26 GMT -5
Rack Deadlifts (Pins set at below knee level, 3 holes from ground) bar x 20 135 x 10 225 x 5 x 2 245 x 5 x 1 275 x 6 295 x 5 315 x 5 335 x 4 (PR!)
ISO Lateral Hammer Row (1 arm at a time) 45 each side x 12 90 each side x 10 x 3
T-Bar Row (WIDE) 65 x 12 x 3
Dips BW x 12 x 3
Overhead EZ Extensions 50 x 10 55 x 10 60 x 10
French Press 40 x 12 x 2
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Post by mrky03 on Jul 29, 2006 18:19:50 GMT -5
Good job Steve! Gotta love those deads! Hows the diet coming?
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Post by gti steve on Jul 30, 2006 12:31:06 GMT -5
The diet is coming along, slowly but steady. Hard to stick to it during the summer cause of all the BBQ's.I try to have the burgers and dogs without the buns! lol i convince myself its better that way!
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Post by gti steve on Jul 31, 2006 19:10:20 GMT -5
P/RR/S TRAINING LOG -------------------------------------
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Post by gti steve on Jul 31, 2006 19:16:27 GMT -5
Barbell Incline Bench press bar x 10 135 x 8 155 x 5 160 x 5 165 x 5
ISO Lateral Incline 1 Plate each side x 10 70 each side x 5 80 each side x 5 90 each side x 4
Weighted dips... BW x 8 BW x 8
BICEPS Barbell curl 55 x 10 65 x 5 75 x 5
Hammer Preacher curl 45 x 8 70 x 6 x 2
Cardio 8.0 incline @ 4.0 mph for 20 min.
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