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Post by Tim Wescott on May 21, 2007 16:00:05 GMT -5
Chek Press?
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Post by gman on May 22, 2007 9:08:15 GMT -5
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Post by gman on May 23, 2007 10:54:47 GMT -5
Wed 23May07
Snatch grip deads 115 3x12 rest 60 sec. between sets
A1) Lunges 2 30LB dumbbells 3x12 A2) Step-ups 2 30LB dumbbells 3x12 rest 60 sec between exercises.
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Post by gman on May 25, 2007 19:24:45 GMT -5
Fri 25May07
A1) barbell bench 175 2x6, 170 3x6 A2) closegrip rows 135 2x6, 130 3x6 rest 60-90 sec between exercises
B1) incline dumbbell press (palms facing each other) 65 5x6 B2) widegrip cable rows 110 5x6 rest 60-90 sec between sets.
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Post by gman on May 28, 2007 14:50:41 GMT -5
Mon 28May07
A1)seated barbell press 135 4x6 A2) hammer machine close grip pulldown 150 4x6 rest 75-90 sec. between sets.
B1) lateral raises 25 3x6 B2) weighted pullups 15LBS 2x6, 12.5LBS 3x6 rest 90 sec between exercises
towel curls 30lbs 3x6
complexes w/60LB barbell barbell rows x6-8reps high pulls 6-8reps barbell press 6-8reps front squat 6-8reps lunges 6-8 reps
I did this as a circuit, no rest between exercises. Did 4 circuits with 60-75 sec rest between each circuit
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Post by mrky03 on May 28, 2007 15:45:16 GMT -5
Great workout, Grant! I like the way you plan everything out.
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Post by Tim Wescott on May 28, 2007 21:20:12 GMT -5
That circuit musta` been a tough one.........nice going Grant!
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Post by gman on May 29, 2007 12:22:39 GMT -5
Great workout, Grant! I like the way you plan everything out. Thanks. The workout is from the book The New Rules of Lifting, but even if I don't use the book, my workouts are somewhat similar.
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Post by gman on May 30, 2007 21:42:37 GMT -5
Wed 30May07
Snatch-grip deadlifts 155 5x6 rest 90 sec between sets
A1) lunges 50LBS 5x6 A2) step-ups 45LBS 5x6 rest 90 sec between exercises
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Post by masterschamp on May 31, 2007 9:04:37 GMT -5
Good job, Grant. Stay consistent.
Keith
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Post by gman on Jun 2, 2007 0:12:20 GMT -5
Friday 1June07
A1) Flat bench 185 6x3 A2) Underhand grip barbell rows 145 6x3 (my lower back was feeling sore) rest 90 sec. between exercises
B1) incline dumbbell press (palms facing each other) 70 6x3 B2) wide grip seated cable rows 120 6x3
Complex/combo lifts 55LBS
Barbell row/high pull combo 8 reps Front Squat/push press combo 8 reps good morning/reverse lunge combo 8 reps
did this as a circuit with no rest between combos. Rested 60 sec. between circuits.
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Post by gman on Jun 8, 2007 19:23:34 GMT -5
Back to the gym after nearly a week off. Here is the routine I will be doing for the next 4-6 weeks. www.t-nation.com/readTopic.do?id=1596243Granted this routine does go against the whole recovery process, but I decided to give it a shot. Friday 8June 07 For 2 circuits. Rested 1 min between circuits Light day Widegrip pushups 25reps 1arm rows 25LBS 25 reps 1st ckt, 22 reps 2nd ckt 1arm dumbbell press 15 LBS 25 reps both ckts 1legged dumbbell deadlift (arm held on non-working side) 22 reps both ckts reverse lunge 2 15LB dumbbells 25 reps both ckts. did 2sets of bw parallel dips for 20 reps both sets.
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Post by youngblood on Jun 8, 2007 19:42:03 GMT -5
That looks interesting. I'll have to give that a go, but for now, I can't really imagine what part of the deltoids that's actually working. :-\ Well, on Monday, I'll find out.
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Post by gman on Jun 9, 2007 19:05:26 GMT -5
Saturday 9Jun07
2 circuits with 1 min rest between circuits
1 legged squats on bench 5 reps each ckt 1legged deads 45LBs 6 reps, 50LBS 5 rep 1 arm floor press(elbows close to sides) 75LB 2 reps, 70 lb 4 rep 1 arm latpulldowns 70LB 4reps each ckt
Did about 5 min of 1 arm cable rows and pullups.
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Post by gman on Jun 10, 2007 18:51:01 GMT -5
Sunday 10Jun07
2 circuits with 1 min rest between ckts
1 arm floor press (elbows flared out) 60x11 1st ckt, 65x8 2nd ckt 1 arm rows (elbows flared out) 50x11, 55x8 1 arm push press 40x11, 45x8 bulgarian split squats 45x9 (both ckts) 1legged sldl 35x11, 45x9
Front squats 115 2x8
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Post by gman on Jun 11, 2007 16:58:41 GMT -5
Monday 11June 07
2 circuits w/1 min rest between ckts.
Static lunge 20LB dumbbells 20 reps both ckts
1 legged supine hip ext w/leg curls 20 reps each leg both ckts- Lie on you back with your heels and lower leg on the swiss ball. Use your hamstrings to pull the ball towards you until your feet are flat on the ball.
1 arm pull downs 45LBS 25 reps 1st ckt, 50LBS 20 reps 2nd ckt
T pushps 20 reps 1st ckt. Incline push up/jackknife combo 20 reps on 2nd ckt
1 arm dumbbell rows ( palms facing up close to sides) 30LBS 20 reps both ckts.
bw hyper ext 2sets 25 reps
reverse hyper bw 2 sets 25 reps.
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Post by gman on Jun 12, 2007 19:16:51 GMT -5
Tuesday 12Jun07
2circuits of
1 legged squat bwx8 1st, w/25LBx4 2nd
1 arm floor press(elbows close to sides)70LBx4 both ckts.
1arm dumbbell row(elbows close to sides) 70lbx5 1st ckt, 75x4 2nd
standing 1 arm dumbbell press 50x4 both ckts
1 legged dumbbell sldl 50x5 both ckts
pullups 4x8 w/ different grip each set.
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Post by gman on Jun 13, 2007 15:22:05 GMT -5
Wed 13Jun07
2circuits each
lunges 40LB dumbbells x8 both ckts
1 arm dumbbell floor press (elbows flared out) 65x8 both ckts
1 arm dumbbell row 60x8 both ckts
1 legged sldl 40LBS (arm held in opposite hand of working leg)x9 both ckts
1 armpulldown 60x8 both ckts.
seated machine dip 145 3x12
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Post by gman on Jun 14, 2007 22:41:55 GMT -5
Thursday 14Jun07
Worked out home today with resistance bands
2 circuits of
Pushups with band across upperback 25 reps both ckts.
Seated 1 arm band rows 25 reps both ckts
1 arm shoulder press 25 rpes both ckts
Static lunge with curl 25 reps both ckts.
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Post by gman on Jun 16, 2007 18:04:46 GMT -5
Friday 15Jun07
2circuits
Pullups 12 reps 1st, 10 reps 2nd
1 legged dumbbel sldl 45 LBS 10 reps both ckt
lying 1 arm press (elbows outs) 65LBS 11 reps both ckts.
1 arm row (elbows out) 65x8 1st, 60x9 2nd ckt
1 legged squat (bw) 10 reps both ckts
dumbbell ext 25LBS 2x8
lateral raises 15LBS x12, 20LBSx10
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