|
Post by gman on Jul 15, 2007 18:17:10 GMT -5
|
|
|
Post by gman on Jul 15, 2007 18:19:26 GMT -5
Sunday 15July07
A1) squats (wide stance) 155x12, 145 3x12 A2) seated cable rows 80 2x12, 90 2x12
B1) standing barbell press 70 3x12 B2 bulgarian split squats alternating everyother set with stepups 30 4x12
C1) incline dumbbell press 55 4x12 C2) 1legged calf raise 35 4x12
|
|
|
Post by gman on Jul 17, 2007 12:45:39 GMT -5
Monday 16July07
A1) deadilft (hammer strength ground-base) 275 2x6, 315 2x6 using upper handle A2) 1 arm decline dumbbel press 70 1x6, 75 3x6
B1) lying tricep 95LBS B2) pullups Started doing ladders with both of these, then did 2 sets of 6 reps each.
|
|
|
Post by Tim Wescott on Jul 17, 2007 20:04:31 GMT -5
Nice training!!
|
|
|
Post by gman on Jul 19, 2007 15:34:11 GMT -5
Thanks Tim,
Thursday 19July07
Squats 150x5, 160x5, 170x5, 175x5, 180x5
Bench press 135x5, 155x5, 165x5, 170x5
lying tricep ext 40x5, 50x5, 60x5, 70x5, 75x5 (Assuming the barbell was 20LBS)
All sets taken 1-3 reps short of failure.
My lower back seems to be a limiting factor in my squats.
|
|
|
Post by gman on Jul 20, 2007 19:59:30 GMT -5
Fri 20Jun07
Deadlift 135x5, 165x5, 185x5, 205x5, 225x3
Pullups bwx5, bw+5x5, bw+7.5x5, bw+10X5
Hammer curls 20x5, 25x5, 30x5, 35x5, 40x5
|
|
|
Post by gman on Jul 22, 2007 17:00:57 GMT -5
Sunday 22Jun07
Front squat 100x5, 105x5, 110x5, 115x5, 125x5, 130x5, 135x5
weighted parallel dips 25x5, 35x5, 40x5, 45x5, 50x5, 55x5, 60x5
standing militray press 70x5, 80x5, 85x5, 90x5, 100x5, 110x5, 115x5, 120x4
|
|
|
Post by gman on Jul 23, 2007 10:18:09 GMT -5
23 Jul 07
Rack sumo deadlift 170x5, 185x5, 190x5, 195x5, 205x5, 215x5, 225x5
chest supported rows 100x5, 110x5, 115x5, 120x5, 125x5, 135x5
barbell curls 55x5, 60x6, 65x5, 70x5, 75x5
|
|
|
Post by gman on Jul 26, 2007 17:41:27 GMT -5
Thursday 26Jul07 A:M
A1) Back squat 170 3x4 A2) seated cable rows (narrow grip, palms facing each other) 100 3x6
B1) dumbbell lunges 45 3x6 B2) standing dumbbell press 40 3x6
C1) standing machine calf raise 220 3x6 C2) incline dumbbell press (palms facing eachother bells touching) 60 2x6, 1x4 60sec rest between each pairing
P:M (about 6hrs later)
A1) bulgaring split squat 30 2x12 A2) cable row (shoulder width grip, palms down) 2x12
Standing barbell military press 75 2x12
Incline dumbbell press 50 2x12
|
|
|
Post by mrky03 on Jul 26, 2007 17:55:27 GMT -5
Way to rock it out Grant! Whats with the double split?
|
|
|
Post by gman on Jul 27, 2007 11:24:38 GMT -5
I am trying a High Frequency Program. This phase of the program 1-2 double splits a week. I am controling the intensity by stoping reps 1-3 reps short of failure. Here is a link to the workout. www.t-nation.com/readTopic.do?id=905832
|
|
|
Post by gman on Jul 27, 2007 12:28:30 GMT -5
Fri 27 June 07
A1) RDL 165 4x6 A2) weighted dips bw+55 4x6
Chins bw+10 3x5, bw+5 1x6
|
|
|
Post by gman on Jul 30, 2007 9:26:30 GMT -5
Monday 30Jul07
Dumbbell bench press 60 3x12
A1) Front Squat 125 3x12 A2) dummbbell upright rows 25 3x12 rest 75 sec. between pairing
B1) lateral raises 15 3x12 B2) leg curls 80 1x12, 90 2x12 rest 60 sec between pairning
Dragcurls 55 3x12
All sets stopped a few reps short of failure.
|
|
|
Post by mrky03 on Jul 30, 2007 18:07:56 GMT -5
I've been meaning to get back around to doing front squats, they really do work your legs in a different manner.
Good training BTW!
|
|
|
Post by gman on Jul 30, 2007 19:45:17 GMT -5
I do like them better than front squat. What I have to be conscience of is my right leg will move out a little when doing both back and front squats. I have to make a conscience effort to my leg from moving out.
|
|
|
Post by gman on Jul 31, 2007 9:09:31 GMT -5
Tues 31Jul07
A1) sumo deads 205 3x6 A2) Weighted dips 50 2x6, 45 1x6
B1) Pullups bwx6, bw+5x6, bwx6 B2) lying tricep ext 95 1x4 (too hvy), 85 2x6
C1) Machine calf raise 220 2x6 C2) reverse crunch 2x12
rest 60 sec between each pair. Deadlifting poundage suffering due to hexagonal weights. I hate them for deads.
|
|
|
Post by gman on Jul 31, 2007 15:32:36 GMT -5
31 Jul07 Afternoon workout
A1) dumbbell RDL 40 1x12, 45 1x12 A2) flat bench 135x12, 140x12
Pulldowns 135 2x12
Decline dumbbell tricep ext 20x12, 25x12
|
|
|
Post by gman on Aug 2, 2007 12:37:52 GMT -5
2Aug07 A:M Workout
A1) squats 175 2x5, 1x4 A2) rows (barbell in corner) Not sure how much weight, bar+65 1x6, bar+70 2x6
B1) reverse dumbbell lunge 45 3x6 B2) dumbbell press 40 3x6
C1) narrow grip incline press 125 3x6 C2) machine donkey calf raise 220 3x6
60sec rest between pairings.
|
|
|
Post by gman on Aug 2, 2007 16:15:50 GMT -5
2 Aug 06 Afternoon session
A1) dumbbell static lunge 30 2x12 A2) seated cable row 70x12, 80x12 rest 60-75 sec between pairings
Incline dumbbell press 50 2x12
Standing bradford press 65 2x12
|
|
|
Post by gman on Aug 3, 2007 22:21:14 GMT -5
Friday 3Aug07
A1) snatch-grip deadlifts 170 4x6 A2) weighted parallel dips bw+50 4x6
B1) pullups (various grips) BW+5 4x6 B2) lying tricep ext 80 3x6
|
|