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Post by mrbeefy on Nov 12, 2006 17:05:54 GMT -5
Chest Day on Friday...Simple Change....
Pre-Exhaust Pec-Deck and Cable Crossovers (2 sets)
DB Flat/incline/decline (New best on flat at 105 DB)
Smith Machine/flat/incline/decline
Finished with Pec-eck just to feel the pump.
It's been 2 days, and my pec's are stoll sore!
HURRAY!
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Post by RUBICON19 on Nov 12, 2006 21:15:06 GMT -5
Nice work bro. Hope that chest GROWS!!!
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Post by TNA on Nov 12, 2006 21:48:08 GMT -5
Good one brother! Keep growing!
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Post by mrbeefy on Nov 13, 2006 21:41:14 GMT -5
Well..First P/RR/S Day! 10 min warm up on treadmill Power=Back Rack Pulls 1 x 6 x 180 1 x 6 x 270 1 x 6 x 300 Bent Over Rows (Gym was Packed tonight!) Only bars were 110's 3 x 6 x 110 ( Could go heavier..no bars available!) Weighted Chins (First time a tried this) 3 x 12 x 20 lbs. Close Grip Rows 1 x 6 x 150 1 x 6 x 180 1 x 6 x 200 (Best Pull Yet!) Simple but effective. See how my back feels tomorrow. I did a light back day on Sunday to prep for this. We'll see how it goes!
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Post by Hoopie on Nov 13, 2006 23:05:52 GMT -5
Looks good beef! You could even do a pre exhaust on back day also. It will prep the back well for the onslaught to follow.
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Post by mrbeefy on Nov 14, 2006 6:45:09 GMT -5
Well...back is a little sore today...hmmmm...wonder why?!?! ;D
Power Back tonight...looking forward to it BIG TIME!
Think I will include some type of pre-exhaust in most of these, just to get the blood pushed into the muscle better.
Was fun pushing a little heavier! New is good!
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Post by gti steve on Nov 14, 2006 12:31:38 GMT -5
nice workout. you're doing power back again tonight??
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Post by chanman83 on Nov 14, 2006 13:24:18 GMT -5
I love back days. I def wanna see those Power #s. Keep up the great work!
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Post by mrbeefy on Nov 14, 2006 14:35:47 GMT -5
Oops! My bad.....Power ARMS tonight
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Post by mrbeefy on Nov 15, 2006 7:35:11 GMT -5
Well..did the power arm day. DID NOT care for this set up at all. Barbell Curl: 6 x 80 6 x 110 Preacher Curl (Machine): 6 x 75 4 x 100 (fail)drop 2 more x75 Hammer Curl: 6 x 50 6 x 60 CG Bench: 6 x 70 6 x 100 6 x 120 (needed spotter)* Skull Crusher: 6 x 70 6 x 90 2 x 100 Fail = drop 4 x 90* Double Arm DB Ext: 6 x 70 6 x 80 (attitude)* DID NOT think this was a good workout = no pump at all. Probably went too light on some and too heavy on others. Arms not sore today, just elbows and delts, meaning I was not focussing and probably going too heavy. The * means I needed a male spotter. My wife is only 5 foot tall, and could not lift the weight and it was ergonomically impractical for her. She felt uneasy and did not want to hurt me with a bad spot. Asked a fellow gym member for the spot, but wife felt bad then This will need a lot of tweaking to work. Next time will replace the CG Bench and the DB extensions with something more practical for my body. Live and learn. Tonight: Power Chest
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Post by Tim Wescott on Nov 15, 2006 7:39:03 GMT -5
Sometimes when starting a new system of training,you have to screw around and find out just what poundages to use at first for a few workouts.
Once you have it figured out,the training should be much better.
Good workouts Frank!! #arockon6ha#
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Post by mrbeefy on Nov 15, 2006 7:43:14 GMT -5
Thanks Tim. I know it will take a little time for adjustments. Just get a bit frustrated when you're in the gym for an hour + and feels like you wasted your time! My wife does the same wo with me with lighter weights, and she was feeling about the same too. At the end of the wo, we sat on a bench and looked at each other, and at just about the same time said, " what the heck were we doing wrong?"!
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Post by mrbeefy on Nov 20, 2006 8:55:29 GMT -5
Well....GOOD leg day yesterday! That complets my POWER week of P/RR/S. Now onto Rep/Range Back today! Yesterdays Leg Day: Squats: 6 x 280 6 x 325 (NEW PR) 6 x 325 (New PR again!) Leg Presses: 6 x 600 6 x 700 6 x 800 (Didn't hurt myself this time!) Single Leg Press: ( Did same on Left and Right) 6 x 180 6 x 200 Lying Leg Curl: 6 x 120 6 x 150 4 x 160 (fail-drop to 150 2 more reps) Dead Lifts: 6 x 180 6 x 230 6 x 275 (NEW PR) GOOD DAY!
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Post by gti steve on Nov 20, 2006 13:08:29 GMT -5
look solid man! great workout. youll be feelin that tomorrow!
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Post by Tim Wescott on Nov 20, 2006 13:26:33 GMT -5
Great leg day FRank......congrats on the new PR`s my friend!! #highfive5wp#
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Post by beckie on Nov 20, 2006 14:41:32 GMT -5
somebodys getting strong!!
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Post by mrky03 on Nov 20, 2006 16:34:44 GMT -5
Those one legged leg presses are killer!
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Post by mrbeefy on Nov 21, 2006 7:26:59 GMT -5
Back Day...DONE! P/RR/S
CG Weighted Chins (25 lbs) 2 x 12 (This is a BIG jump for me, since I only use to use an assist machine due to a bad shoulder!)
T- Bar Rows (135 lbs) 2 x 10 DB Rows 100 lbs x 12 - 120 lbs x 12 Deadlifts 235 x 8 - 250 x 10 Shrugs 245 x 12 - 450 x 12 ;D First 7 were easy/last 5 were killer! Absolutley the most I've ever lifted! ;D
Finished with 20 minutes of cardio @ 3.5 Light Weight Baby!
Leaving work early today and taking rest of week off from work for the holiday = more time for the gym! Looking forward to ARMS tonight!
BOOYA! Bring on Da' Turkey!!!!!
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Post by gti steve on Nov 21, 2006 7:52:28 GMT -5
looks great man! awesome workout!!!
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Post by mrbeefy on Nov 21, 2006 8:05:46 GMT -5
Thanks!
It felt GREAT!
My traps, lats, quads, etc. are sore as hell! I LOVE IT! ;D
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