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Post by gman on Jun 16, 2007 18:11:28 GMT -5
Sat 16June07
Incline push/jackknife combo on swiss ball 20 reps both ckts
1 legged lying supine leg curls on swiss ball 20 reps both ckts
1arm rows 25LBS 25 reps both ckts
static lunge w/1arm dumbbell press 20lbs 20 reps both ckts
Hyperext bw -did not count reps
planks reg and side planks -held until bored or about 1.5-2min
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Post by masterschamp on Jun 18, 2007 16:59:31 GMT -5
Keep on plugging away, Grant...a few months of consistency equals big gains.
Keith
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Post by gman on Jun 22, 2007 21:29:18 GMT -5
Back to the gym after 5 days off.
Friday 22June07
2circuts
bulgarian split squats 60LB dumbbellss 5 reps 1st ckt, 4 reps 2nd ckt
pulldown (machine that look like a pullup bar) 225x4 both ckts
lying 1 arm dumbbell floor press (elbows tucked in) 75x3 both ckts
1arm rows(elbows close to side) 80lbs 4 reps both ckts
1legged sldl(dumbbell held same hand as working leg) 55LBS 5 reps both ckts.
decline 1 arm tricep ext 40 2sets 2 repsweight too hvy) superseted with 1 arm curls 40 2setsx4 reps
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Post by gman on Jun 23, 2007 13:31:32 GMT -5
Saturday 23June07
Lying 1arm floor press(elbows flared out) 65LBS 11 reps 1st ckt, 10 reps 2nd ckt
1legged squat 8 reps both sets
1 arm dumbbell rows (elbows flared out) 60LBSx8 1st ckt, 55LBSx10 2nd ckt
1 legged dumbbell sldl (weight held in oppisite hand of working leg) 45x8 1st, 40x10 2nd
1 arm dumbbell shoulder press 40x9 both ckts
swiss ball crunch w/12.5LB medicine ball 2x10
cable russian twist 50LBS 2x10
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Post by mrky03 on Jun 23, 2007 22:08:31 GMT -5
You are consistent! Thats what it takes to get the body you want!
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Post by gman on Jun 24, 2007 17:50:50 GMT -5
I do try to be consistent.
Sunday 24June07
2circuits
Pushup/dumbbell row combo (with 25LB) dumbbell 2 ckts. Did not reps, but did to near failure on both ckts.
1 legged lying supine leg curl on swiss ball 25 reps both ckts.
static lunge 1 arm dumbbell press combo 25LBS 20 reps both ckts
hyper ext 2 sets 25 reps
reversehyper 2 sets 20 reps
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Post by Tim Wescott on Jun 25, 2007 10:52:07 GMT -5
Good stuff Grant.
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Post by gman on Jun 26, 2007 22:13:49 GMT -5
Thank you everyone. I know this routine looks somewhat different from a typical routine, but I figure I will give it a go for 30 days as prescribed.
I did workout yesterday, but I forgot to record my info.
Tuesday 26Jun07
1 legged squat bw 8 reps both ckts
pullups bw 12 reps 1st ckt, 8 reps 2nd ckt
lying 1 arm dumbbell press 65LBS 11 reps 1st ckt, 10 reps 2nd ckt
1 arm cable row 50LBS 8reps 1st ckt, 40lbs 10 reps 2nd ckt
1legged dumbbel deadlift (arm held in opposite hand of working leg) 45LBS 9 reps both ckt.
1 arm lateral raise on inclilne 20lBS 2x8 alternated with 1 arm standing lateral raises 20LBS2x8
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Post by mrky03 on Jun 27, 2007 18:37:13 GMT -5
Thank you everyone. I know this routine looks somewhat different from a typical routine, but I figure I will give it a go for 30 days as prescribed. I did workout yesterday, but I forgot to record my info. Tuesday 26Jun07 1 legged squat bw 8 reps both ckts pullups bw 12 reps 1st ckt, 8 reps 2nd ckt lying 1 arm dumbbell press 65LBS 11 reps 1st ckt, 10 reps 2nd ckt 1 arm cable row 50LBS 8reps 1st ckt, 40lbs 10 reps 2nd ckt 1legged dumbbel deadlift (arm held in opposite hand of working leg) 45LBS 9 reps both ckt. 1 arm lateral raise on inclilne 20lBS 2x8 alternated with 1 arm standing lateral raises 20LBS2x8 It is different than most people's workout, but you have to be building a lot of functional strength doing those routines! It seems like a very good workout for athletes or anyone needing more funtional strengh! Good job!
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Post by gman on Jun 27, 2007 23:04:44 GMT -5
The workout is designed to be a mass or hypertrophy program. This is the intent of the person who designed the routine. His theory is that it is best to train a muscle before it is fully recovered. Because a lack of hvy taxing exercises such as squats and dead, the CNS should not be negatively affected. I think also it is designed to get the body accumulated to more frequent workouts.
Here is todays workout
Wed 27June07
2ckts
1legged supine hipext/legcurls 25 reps both ckts.
incline pushup on swiss ball/jackknife combo 25 reps 1st ckt, 22 reps 2nd ckt
static lunge 1 arm dumbbell press combo 25LBS 20 reps both ckts.
1 arm row 30 LBS 25 reps 1st ckt, 35 LBS 20 reps 2nd ckt
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Post by gman on Jun 28, 2007 21:13:10 GMT -5
Thursday 28 June 07
Single leg squats bw 9 reps both ckts.
lying 1 arm dumbbell press 65Lbs 11 reps, 10 reps
pullups (underhand grip) 9 reps 1st ckt, 8 reps 2nd ckt
1 legged sldl 45 LBS 10 reps both ckts.
1 arm seated cable rows 50lbs 9 reps, 8 reps
lying 1 arm tricep ext 25 LBS 4x8 (2 sets behind, 2 set across the body)
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Post by gman on Jun 29, 2007 21:53:01 GMT -5
Friday 29Jun07
Dips/pushups superset 10reps dips, 15 reps pushups both sets
1 arm row (elbow out) 30LBS 20 reps both ckts.
1 arm dumbbell press 25LBS 20 reps both ckts
lying supine hipext/leg curl on swiss ball 20 reps both ckts.
did not do a quad dominate exercise. My knees feel a little sore.
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Post by gman on Jun 30, 2007 23:24:18 GMT -5
Sat 30 June 07
2 circuits.
bulgarinan split squats 45LBSx8 1st ckt, 40LBSx11 2nd ckt
1 arm row 55LBS 10 reps both ckts
1legged rdl 45LBx10 both ckts
1arm latpulldown 60LBSx8 both ckts
1 arm lying press 65LBSx11 1st, x9 2nd
decline 1arm tricepe ext 25x11, 25x10 alternated with 1 arm curls 30x9, 30x9
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Post by gman on Jul 6, 2007 19:57:55 GMT -5
Thurday 5June07
A1) Front squats 130 4x6 (was going to do back squats, but even at 135 I felt a slight pain in my lower back) A2) Chest supported rows 125 4x6
B1) dumbbell lunges 45LBS 4x6 B2) standing dumbbell press 40 4x6
C1)incline dumbbell press (palms facing each other and bells touchig each other through entire range) 60 4x6 C2) standing calf raises 220 4x6
Each parings are done alternating with 60 sec rest between each set exercise. Each exercise is done about 1-3 reps short of failure.
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Post by gman on Jul 6, 2007 20:01:17 GMT -5
Friday 6June 07
A1) deadlift 155 3x12 A2) parallel dips bw+25x12, bw+15 2x12
B1)pulldowns underhandgrip 120 3x12 B2)decline dumbbell ext 20x12, 25 2x12
C2) seated calf raise 115 3x12 C2) reverse crunches 3x12
Rest 75 sec. between each exercise.
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Post by gman on Jul 9, 2007 10:24:50 GMT -5
Sunday 8Jul07
A1) back squats (wide stance) 145 3x12 little pain in lower back. A2)seated iso-lat rows 78 3x12
B1) bulgarian split squats 2 30LB dumbbells 3x12 B2) standing barbell press 75LB 3x12
C1) incline barbell press 115 3x12 C2) 1legged calf raises 35LB 3x12
Rest 75sec between each pair of exercises. Reps done couple reps short of failure.
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Post by gman on Jul 9, 2007 10:29:19 GMT -5
Monday 9Jul07
A1) sumo deads 205 2x5, Hammer deads 305 2x6 A2) dips bw+45 3x6, bw+35 1x6
B1) lying triceexpt 85 3x6 B2) pullups bw+10 1x6, bw 3x6
60sec rest between pairs. All reps a couple reps short of failure.
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Post by Tim Wescott on Jul 9, 2007 14:44:27 GMT -5
Good workout Grant!!
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Post by gman on Jul 12, 2007 20:27:21 GMT -5
Thursday 12July07
A1) Front squats 130 4x6 A2) Seated rows 120 3x6, 110 1x6
B1) dumbbell lunges 45 dumbbells 4x6 B2) standing dumbbell press 40 4x6
C1) incline close grip bench 120 5x6 C2) machine donkey calf raises 260 5x6
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Post by gman on Jul 15, 2007 0:09:02 GMT -5
Friday 13June07
A1) snatch grip deads 115 2x13, 1x15 A2) weighted parallel dips bw+20LBS 3x12
B1) pulldowns (palms up) 100 3x12 B2) lying 1 arm dumbbell ext 25 3x12
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