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Post by RUBICON19 on Aug 15, 2006 10:07:53 GMT -5
yea its treating me very well. I cant wait to next Power week to see what I can crush! Great..
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Post by gti steve on Aug 15, 2006 18:18:25 GMT -5
Legs
Leg Extesnions // SS // Front Squats 90 x 10 // SS // 135 x 10 110 x 10 // SS // 135 x 10
Leg Extesnions // SS // Leg Press 130 x 10 // SS // 3 Plates/Side x 10 150 x 10 // SS // 3 Plates/Side x 10
Iron Grip Lunges 25lb x 20
Standing Leg Curl // SS // Seated Leg Curl 80 x 8 // SS // 45 x 10 x 2
Calf Raise in Hack // SS // Seated Calf Raise 6 Plates/Side x 20 // SS // 45 x 15 6 Plates/Side x 25 // SS // 45 x 10
Abs Cable Crunches 63.5 x 15 x 3
Decline Situps BW x 10 x 2
Legs were feeling it today. felt great especially on the leg extensions! good burn, good workout!
Tomorrow is SPIN!
on a side note, just a little asterics...there was some guy, prob weighed in about 160-170, he was working out with some girl who was in real good shape. this guy, wasnt in great shape, but good enough. well anyway, i dont know the name of this machine he used for legs but it was like a leg press, but the mechanics were different. he kept on piling on the plates until it was overloaded, hes like "yea im doing 1040" or soemthing like this, trying to show off. his legs, were PENCIL thin. he was doing halgf reps too!!! this irked me so much that someone thinks they can show off. i dono, it might sound stupid here, but while i was there i was irked.
#bhammersmash6iz#
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Post by RUBICON19 on Aug 15, 2006 19:30:48 GMT -5
I see it all the time. Make sme laugh... ;D
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Post by gti steve on Aug 18, 2006 6:29:46 GMT -5
SHOULDERS Seated side lateral/hammer machine press superset 20 x 10 // SS // 45/Side x 10 20 x 10 // SS // 70/Side x 10
Reverse pec deck/WG upright row superset 50 x 10 // SS // 65 x 10 60 x 10 // SS // 65 x10
Cable front raise dropset 40 x 8 x 3 (supposed to be a drop set, but i couldnt drop it anymore than 40 or else it woulda been way too light, i need to adjust weights on these)
TRICEPS
Pushdown/CG bench press superset...1-2 x 6-10 each 60 x 10 // SS // 135 x 10 70 x 10 // SS // 135 x 8
Reverse grip pushdown/incline overhead extension superset 50 x 10 // SS // 55 x 10 50 x 10 // SS // 55 x 10
Dropset weighted bench dip...1 x 8-10, drop 8-10 25 x 10, (dropset) BW x 10
i need to really guage my weights better. most of these felt good but possibly a little light. to make up for the less weight, i decreased rest between sets to 15-20 seconds and 45-60 between exercises.
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Post by gti steve on Aug 18, 2006 18:08:23 GMT -5
Back
DB Pullovers // SS // Wide Grip Pull Down 35 x 10 // SS // 130 x 10 40 x 10 // SS // 140 x 10
Stiff Arm Pull Downs // SS // Suppinated BB Row 50 x 10 // SS // 135 x 8 65 x 10 // SS // 135 x 8
Cable Row 160 x 8 {drop) 130 x 6 {drop} 110 x 6
Traps DB Shrugs // SS // Smith Row 65 x 10 // SS // 90 x 10 x 3
DB Pullovers are a good exercise. first time doing them and i felt them right at the upper lat. felt great. i could increase weight but with movements such as this, i feel it in my shoulder so im gonna take it easy and focus on the contraction.
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Post by gti steve on Aug 21, 2006 21:02:16 GMT -5
POWER WEEK
Chest
BB Incline 135 x 5 155 x 6 175 x 4 x 2
DB Incline 60 x 8 70 x 6 75 x 6
Weighted Dips 25lb x 6 x 2
Biceps
BB curl 55 x 8 75 x 6 85 x 6
Preacher Curl 65 x 6 75 x 6
Hammer Curls 35 x 6 40 x 5
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Post by mrky03 on Aug 22, 2006 17:14:51 GMT -5
Gettin stronger dude!!! #smileycool2ks#
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Post by gti steve on Aug 22, 2006 18:10:05 GMT -5
Legs
Squats 205 x 8 225 x 8 245 x 5 245 x 3 #smileylame7qi#
Hacksquat 90/side x 6 100/side x 6 x 2
Stiff Legged Deadlifts 225 x 6 x 4
Lying Leg Curl 90 x 6 x 3
Calf Raises in Hack (30 sec rest) 4Plates/Side x 30 5Plates/Side x 10 6Plates/Side x 10 7Plates/Side x 10
Abs Decline Crunch BW x 20 25lb x 15 25lb x 12 {drop set} BW x 10
felt great. last rep on my 245 squat i could barely stand up but i got thru it. new PR! woohoo!
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Post by Tim Wescott on Aug 23, 2006 5:49:48 GMT -5
Your power is climbing Steve...........it`s always a good thing to get a new personal record !!
Stay on point!
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Post by gti steve on Aug 23, 2006 6:32:27 GMT -5
Thanks Tim! Im begining to move some weight without hesitation now. 225 yesterday felt lighter than usual. then i tacked on the 20lbs and it gave me a strain. on the 3rd rep of my last set i could barely stand and i seriously contemplated going for the 4th rep but i didnt wanna get stapled to the ground.
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Post by mrky03 on Aug 23, 2006 17:01:09 GMT -5
Keep pushin!!!
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Post by chanman83 on Aug 24, 2006 7:56:17 GMT -5
Some serious ass kicking workouts steve!!! #arockon6ha#
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Post by gti steve on Aug 24, 2006 18:05:11 GMT -5
SHOULDERS Power Cleans & Press 95 x 10 (no clean) 135 x 8 (no press) 135 x 6 155 x 5 160 x 3.28934675637865781.1
Upright Row 95 x 6 x 2 105 x 6 x 1
"Cheat" Side Laterals 30 x 6 x 3
TRICEPS Decline Close Grip Bench 135 x 8 155 x 8 x 2
Skull Crushers 55 x 8 65 x 8 75 x 8
French Press 50 x 8 x 3
dissapointed in my power cleans. #smileyonsoapbox4jy#
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Post by gti steve on Aug 26, 2006 11:04:25 GMT -5
BACK
Rack Deadlifts, 1 pin from floor 135 x 10 225 x 8 275 x 8 315 x 8 x 2 345 x 2 225 x 10
Underhand Row 135 x 6 155 x 6 x 2
Weighted Underahnd Chins 10lbs x 6 x 3
Cardio for 15 min : 200 cals
had to rush out today, went to outback for dinner. ate like a champ. had a little bit of cheese fries for a cheat portion and i had chicken and ribs and a baked potato! #smileybusted4nh#
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Post by mrky03 on Aug 26, 2006 11:35:32 GMT -5
Gettin stronger Steve! umm ribs!!
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Post by gti steve on Aug 26, 2006 11:50:23 GMT -5
thanks!
my deadlift at 345 was horrible. my form was like a scare cat trying to pick up a baby. my back was so rounded on the second rep. i tried to push past my 335 from last time, but to no avail, i failed horribly. i might just stay with 315 for now until i can get it from the floor. cause the rack pulls seem 'easier', so i wanna do as many reps as i can with 315 and see if it will help my floor deads.
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Post by gti steve on Aug 28, 2006 20:06:46 GMT -5
Rep Range
CHEST
Flat Bench (312 tempo) 115 x 10 135 x 6 155 x 6 165 x 6 175 x 5 (gettin stronger! lol)
Incline Smith Machine 45/side x 10 55/side x 8 x 2 65/side x 5
Cable Fly 50 x 12 x 2 60 x 12
BIs
Alt. DB curl 25 x 6 30 x 6 x 2 35 x 6
Incline DB Curl 25 x 10 x 2
Single Arm Cable Curl 20 x 12 x 2
Not bad. bench felt good and strong, more so than ever so i know im progessing!
after workout, hit the heavy bag for a little bit. im going to start doing this as a form of cardio to change it up
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Post by TNA on Aug 28, 2006 20:23:04 GMT -5
Nice workout Steve! Keep going brother!!!!
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Post by Tim Wescott on Aug 29, 2006 6:03:11 GMT -5
Nice one Steve.........progress is a good thing !! #arockon6ha#
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Post by mrky03 on Aug 29, 2006 17:28:16 GMT -5
Hey, you're making progress Steve! Be careful on your deads. We don't want no stinkin injurys!
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