|
Post by Tim Wescott on Sept 5, 2007 12:51:01 GMT -5
Better than freezing!! Good workout G!
|
|
|
Post by gman on Sept 6, 2007 11:56:52 GMT -5
5Sep07
Front Squat 115 1 1/4 reps 6x4
A1) Dumbbell split squats pair 60LB dumbbells 5x4 A2) weighted hypers 65LB 5x4
Woodchops 65 2x15
|
|
|
Post by gman on Sept 7, 2007 10:59:12 GMT -5
7Sep07
A1) incline dumbbell press 65 5x8 A2) seated cable rows 90 5x8 (could have went a little heavier)
B1) standing dumbbell pushpress 45 5x8 B2) pulllups mixedgrip 5x8
C1) weighted dips bw+50 2x8, bw+45 1x8 C2) dumbbell hangcleans 50 1x7, 1x8, 1x7
|
|
|
Post by gman on Sept 9, 2007 18:22:43 GMT -5
9Sep07
Squats 145x10, x11, x9 135x15
A1) Split legged deadlift 95 3x12 A2) weighted hypers 25LBS 3x12
|
|
|
Post by Intensity on Sept 12, 2007 13:41:10 GMT -5
Good workouts Grant! You are doing your homeworks, no doubt!
|
|
|
Post by gman on Sept 15, 2007 16:23:19 GMT -5
Good workouts Grant! You are doing your homeworks, no doubt! I try to learn as much as I can. Sat 15Sep07 A1) Flat Dumbbell press 60 4x12 A2) barbell rows 95x12, 100 3x12 B1) Standing military press (very little pushing from my legs) 75 4x12 B2) mixed grip pull downs 90 4x12 C1) parallel dips bw+25 4x12 C2) dumbbell cleans 40 4x12 rest about 60 sec between each pairing.
|
|
|
Post by gman on Sept 18, 2007 9:57:23 GMT -5
Mon 17Sep07
Squat 155 6x4 (tried to accelerate during the concentric portion)
A1) Dumbbell lunges (various styles) 2 45LB dumbbells 4x4 A2) Weighted hypers 55LBS 4x4
Leg curls 130 2x6
|
|
|
Post by gman on Sept 19, 2007 22:37:53 GMT -5
19Sep07
A1) hammerstrength chest press 215 3x4, incline dumbbell press 75 3x4 A2) isolat rows - 120 6x4
B1) barbell pushpress 125 1x4, 120 2x4, 105, 3x4 B2) pullups (various grips) 6x4- pulled to sternmum
|
|
|
Post by gman on Sept 21, 2007 16:30:01 GMT -5
21 Sep 07
Squats 135 x8x8x6x6x8 (1 1/4 reps)
A1) Split legged deadlift 115 3x8 A2) weighted hypers 25 3x8
Pullthrus 100 1x8, 110 1x10
|
|
|
Post by gman on Sept 28, 2007 9:34:45 GMT -5
27 Sep 07
I did workout on Tues, but I forgot to record the results. Here is yesterdays workout
A1) Incline dumbbell press 70 5x8 A2 cable rows 110 5x8
B1) standing barbell press 105 3x5, 100 2x5 B2) mixed grip pulllups 5x8
C1) weighted parallel dips bw+50 4x8 C2) seated dumbbell cleans 35 1x8, 40 3x8
|
|
|
Post by gman on Sept 29, 2007 19:38:08 GMT -5
Saturday 29Sep07
Lumberjack squats bar+70x8, bar+80 4x8
A1) RDL 135 4x8 (tried working on technique) A2) Bulgarian split squat 2 35LB dumbbells 4x8
|
|
|
Post by gman on Sept 30, 2007 16:59:39 GMT -5
30Sep07
This my last workout for 5-7 days, so I decided to do something a little different
Flat bench press 205 2x1, 200 3x1, 195 7x1 rest 30 sec between sets Incline dumbbell press 55x15, 60x12
Weighted pullups/Chins bw+35LBS 12x1 (various grips) Rest 30 sec between sets
Seated cable rows 90 2x12
Standing barbell press125 3x1, 120 9x1 rest 30 sec between sets
seated machine rear delt flys 75x15, 90x12
|
|
|
Post by gman on Oct 5, 2007 10:41:44 GMT -5
Friday 05 Sep 07
For the next 4-6 weeks I will be doing a full body routine. It will be 6x6 using 6 exercises. At least 4 of the 6 will be compound. I may not count ab work as one of the exercises. Here is todays workout
Front squat 95 6x6
Leg Curls 80 4x6, 90 2x6
Seated Cable rows 80 6x6
Flat dumbbell press 50 6x6
Pulldowns 135 6x6
Lateral raises 15 6x6
rested about 20-30 sec. inbetween sets.
|
|
|
Post by gman on Oct 8, 2007 16:31:30 GMT -5
Monday 8Oct07 I decided not to do the 6x6 workout. Instead I will variations of fullbody workouts and concentrate on exploding on the concentric portion of the lift.
Front Squats 135 6x3
Pullthrus 110 6x3
Dips bw+55 3x3, bw+60 3x3
Chins bw+10 6x3
Donkey Calf raises 300 6x3
Rest 45-50 sec between sets. Picked a weight that I could do about 6reps.
|
|
|
Post by gman on Oct 10, 2007 10:12:51 GMT -5
10Oct07
Hammer strength deads 225 5x5
Bench press 160 3x5, 155 2x5
Cable rows 100 1x5, 110 4x5
Skull Crushers 75x5, 85 4x5
Hammer curls 30 4x5, 35 1x5
rested 60 sec between sets, tried to move weight as fast as possible during concentric portion.
|
|
|
Post by Tim Wescott on Oct 10, 2007 12:51:42 GMT -5
Nice training Grant!
|
|
|
Post by Intensity on Oct 10, 2007 12:57:54 GMT -5
I second the motion Tim!
Excellent Grant!
|
|
|
Post by gman on Oct 13, 2007 0:03:26 GMT -5
Thanks guys. I try. Fri 12Oct07
Squats 170 4x6 Incline dumbbell press 70 4x6 close grip pull downs 135 4x6 dumbbell cuban press 20 4x6 close grip bench 120 4x6 dumbbell towel curls 25 4x6
rest 70 sec between each set. Used a weight that I could normally 8-10 reps with.
|
|
|
Post by gman on Oct 15, 2007 9:04:03 GMT -5
Monday 15Oct07
Front Squats 140 6x3 Leg curls 140 1x6, 6x3 Weighted dips 62.5 6x3 Chins 12.5 6x3
|
|
|
Post by gman on Oct 17, 2007 9:09:10 GMT -5
Wed 17Oct07
1 legged RDL 75 5x5 Should width cable rows 110 5x5 Flat dumbbell press 75 2x5 Flat barbell press 155 5x5 lying tricep ext 85 4x5 1 arm cable curls 35 5x5
rest 60 sec. between sets.
|
|