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Post by gman on Aug 6, 2007 9:35:18 GMT -5
Monday 6Aug07
A1) Machine hack squats 135 4x12 A2) chest supported rows 95 4x12
B1) Standing military press 75 3x12 B2) dumbbell static squats 2 30LB dumbbells 2x12
C1) Incline barbell press 125 4x12 C2) donkey calf raise 200 4x12
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Post by gman on Aug 7, 2007 18:39:43 GMT -5
Tuesday 7Aug07 A:M
A1) Rack deadlift 215 4x6 A2) 1 arm decline dumbbell press 70 4x6
B1) Machine pulldowns (underhand grip) 210 1x6, 195 1x6, underhand grip pullups 2x6 B2) lying tricep ext 80 4x6
P:M
A1) Pull- thrus 75 3x12 A2) flat dumbbell press 60 3x12
B1) pull downs (overhand grip) 90 3x12 B2) decline dumbbell tricep ext w/2 dumbbells 25 3x12
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Post by Intensity on Aug 9, 2007 14:52:36 GMT -5
Looks solid Grant, I like you constancy, keep going!
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Post by gman on Aug 10, 2007 13:00:39 GMT -5
Thank you sir.
Thurs 9Aug07
Front squats 115x3, 125x3, 135x3, 145x3, 150x3, 155x3 Bench press 140x3, 150x3, 160x3, 165x3, 170x3, 180x3, 185x3, 190x2 lying decline 2 hand dumbbell ext 35 5x3
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Post by gman on Aug 10, 2007 20:11:00 GMT -5
Fri 10Aug07
Deadlift 155x3, 160x3, 185x3, 190x3, 205x3, 220x3
Pullups bwx3, bw+2.5x3, bw+5x3, bw+7.5x3, bw+10x3, bw+12.5x3, bw+15x3
Hammer curls 25x3, 30x3, 35x3, 40x3
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Post by gman on Aug 12, 2007 19:34:27 GMT -5
Sunday 12Aug07
Squats 155x3, 165x3, 175x3, 180x3, 185x3
Decline bench 135x3, 145x3, 155x3, 165x3, 175x3, 185x3
standing dumbbell press 30x3, 35x3, 40x3, 45x3, 50x3
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Post by gman on Aug 14, 2007 15:14:25 GMT -5
Tues 14Aug07
This week I am backing of the volume and intensity.
A1) 1 legged supine swiss leg curls 1x12, 1x14, 1x14 A2) incline pushup (legs resting on swiss ball) 3x15
B1) pulldowns (alternating grips) 105 3x10 B2) dummbbell upright rows 20 3x10
ab work
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Post by gman on Aug 17, 2007 9:05:06 GMT -5
17Aug07 Another low intensity/back off day
A1) 1 legged squat bw 3x5 A2) cable rows 80 3x6
dumbbell bench press 60 3x5
decline dumbbell tricep ext 25 3x6 A2) cable rows
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Post by gman on Aug 19, 2007 18:31:20 GMT -5
Sunday 19Aug07 Back to using routines from NROL
A1) incline barbell bench 145 6x4 A2) barbell row 125 6x4
B1) barbell pushpress 105 2x4, 100 4x4 B2) mixed grip chins bw+5 2x4, bw+7.5 4x4
All reps done with a controlled eccentric, no pause and explosive concentric. The tempo was somewhat like this 20X 2 seconds to lower, no pause and explode up.
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Post by gman on Aug 20, 2007 11:02:15 GMT -5
Monday 20Aug07
Squats 1 1/4 reps 135 5x8
A1) split legged barbell dead 100 3x8 A2) goodmornings 75 2x8, weighted hypers W/35LB plate 1x8
First time doing the split legged deadlift. Weight felt somewhat light
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Post by gman on Aug 22, 2007 11:44:47 GMT -5
Wed 22Aug07
A1) incline barbell press 135 5x8 normal rep tempo A2) chest supported rows 115 5x8
B1) standing dumbbell press 35 5x8 B2) mixed grip pullups 5x8
C1) weighted dips bw+45 3x8 C2) dumbbell cleans 40 3x8
rest 60 sec between each pairing
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Post by Tim Wescott on Aug 24, 2007 15:52:18 GMT -5
Looks like you`re getting much stronger Grant!!
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Post by gman on Aug 24, 2007 20:14:19 GMT -5
I think some of my lifts are going up. My biggest weakness is back squats. I feel my lower back tires out quickly. It is kind of a shame, but I can bench almost as much as I can squat.
Here was today's workout
Fri 24 Aug 07
Back squat 135x4, 145 4x4, 135 2x4 Working on explosive strength. Controlled the weight down and exploded up.
rest 60 sec between sets A1) Split legged deadlift 135x4, 145 3x4, 135 2x4 A2) weighted hypers 55 4x6
rest about 90 sec between pairs.
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Post by gman on Aug 26, 2007 16:42:22 GMT -5
Sun 26Aug07
A1) incline dumbbell press 55 4x12 A2) 1arm dumbbell row 55 4x12
B1) standing dumbbell press 35 4x12 B2) lat pulldown (mixedgrip) 100 4x12
C1) dumbbell cleans 45 3x12 C2) weighted parallel dips bw+25 3x12
60 sec rest between parings. All reps stopped about 1-2 reps short of failure.
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Post by gman on Aug 28, 2007 9:16:22 GMT -5
Tues 28Aug07
Squats 155x12, 150 3x12 Rest 60 sec between sets.
A1) split legged deadlift 95 3x12 A2) weighted hypers bw+25 3x12 rest 60 sec between sets.
all sets stopped short of failure.
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Post by TNA on Aug 28, 2007 9:18:20 GMT -5
Looking great Grant! Failure is not an option!!!
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Post by gman on Aug 30, 2007 9:20:50 GMT -5
Thank you for the kind words
A1) Incline barbell press 145 6x4 A2) chest supported rows 125 6x4
B1) standing dumbbell push press 50 6x4 B2) weighted pullups bw +10 (mixed grip) 6x4
Worked on explosive strength, slow on the eccentric and exploded on the concentric.
Rest 60-120 sec between pairings.
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Post by Tim Wescott on Aug 30, 2007 11:27:08 GMT -5
Nice workout Grant!!
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Post by gman on Sept 1, 2007 16:59:01 GMT -5
Thank you Tim.
1Sep07
Squats 165 3x8, 160 2x8
A1) split legged deadlift 135x6, 115 3x8 A2) weighted hypers 55 4x5
RDL 165 1x8
woodchops 65 3x15
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Post by gman on Sept 4, 2007 13:59:39 GMT -5
Mon 3Sep07
A1) incline dumbbell press 55 3x12 A2) 1 arm row 55 3x12
B1) dumbbell push press 35 3x12 B2) pulldowns (mixed grip) 90 3x12
C1) dumbbell cleans 45 1x8, 40 2x10 C2) parallel dips bw+25 3x12
It was hot at the gym. No A.C. and I think the outside temp was around 90.
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