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Post by gman on Dec 19, 2007 11:01:39 GMT -5
Wed 19 Dec 07
Front Squat barx12, 95x5, 105x5, 115x5, 125x5, 135x4, 145x4
Bench step-ups pair 30LB dumbbells 3x10
reverse hyperext (swissball on bench version) 6LBSx15, 12LBS 1x12, 1x14
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Post by Intensity on Dec 19, 2007 11:28:29 GMT -5
There are some very good workouts in here, congrats Grant!
Stay intense!
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Post by Tim Wescott on Dec 19, 2007 13:33:33 GMT -5
Good stuff as usual Grant!! #arockon6ha#
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Post by fit on Dec 21, 2007 8:03:44 GMT -5
Grant- thanks for mentioning the drag curls- added those this week and loved how they focused the lift.
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Post by gman on Dec 21, 2007 19:55:29 GMT -5
No problem Fit. I did them again today.
Friday 21 Dec 07
alternate grip pullups 4x9 dragcurls 60 2x5, 50 1x8 incline pushup (feet elevated on swiss ball) 1x37, 1x20, 1x15 standing dumbbell press 35 1x10, 1x15 standing overhead tricep ext 75 2x5, 65 1x8
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Post by Roger on Dec 22, 2007 12:47:25 GMT -5
Short and sweet and to the point good one gman
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Post by gman on Dec 26, 2007 15:01:00 GMT -5
Monday 24 Dec 07
Weighted dips Bwx5, 25LBSx5, 45LBSx5, 60x4, 70x4, 80x3 Lying 1 arm floor-press 65 3x7 chest suppored rows 115x12, 120 3x10 kneeling rope face pulls 65 3x12
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Post by gman on Dec 26, 2007 15:09:14 GMT -5
Wed 26 Dec 07
Front squats barx10, 95x5, 105x5, 115x5, 135x4, 160x3 Dumbbell stepups 40 3x10 Reverse hypers w/12LB ball 1x12, 1x14
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Post by Tim Wescott on Dec 26, 2007 17:40:15 GMT -5
Good one Grant!!
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Post by gman on Dec 28, 2007 20:18:55 GMT -5
Thank you. Friday 28Dec07
Pullups-ladder style resting 45 to 60 sec x1, x2, x3, x4, x5, x6, x5, x4, x3, x2, x1 rest 10 sec x3, rest 10 sec x3 (parallel grip)
cable curls 65x10, 75x9, 80x8
barbell bench 115x20, x12, x8 (60 sec rest between sets)
tricep rope pulldowns 90x10, 100 2x6
barbell highpulls 65 3x10
15 min on treadclimber .
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Post by Tim Wescott on Dec 29, 2007 7:27:48 GMT -5
Good chins!!
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Post by gman on Dec 31, 2007 16:52:21 GMT -5
Thanks. I was getting bored with the 4x8-12 for chins.
Monday 31 Dec 07
Close grip incline press (hands about 12-15" apart) barx12, 95x5, 105x5, 115x5, 125x4, 135x4, 140x4, 145x4
flat dumbbell press 60 3x8 (bells touching each other the entire movement)
hang cleans 75 3x10 ( felt a little uncomfortable doing these)
15 min cardio on eliptical med/high intensity.
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Post by mrky03 on Jan 1, 2008 14:51:50 GMT -5
Mr. Consistency!!
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Post by gman on Jan 2, 2008 15:42:23 GMT -5
Thanks. I am begining to feel a little burnt out. After this Friday I will take 5-7 days off.
Here is todays workout. I was short on time, so I had to do a quick workout.
Squats barx10, 115x5, 135x5, 165 4x4
1legged squats bw 2x10
lying leg curls 100x12, 110x12
weighted reverse-hypers on swiss ball 12LBS 2x12
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Post by fit on Jan 3, 2008 8:17:15 GMT -5
Thanks. I am begining to feel a little burnt out. After this Friday I will take 5-7 days off. Sounds like you may be due. When did you last take a week?
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Post by gman on Jan 4, 2008 15:55:26 GMT -5
Last time I took time off was the middle of Nov.
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Post by gman on Jan 4, 2008 16:00:23 GMT -5
4Jan08
The last workout for 5-7 days.
Flat Bench 115x20, 15, 10
Tricep Rope pulldowns. 95x10, 110 2x6
pullups reg grip various grips (10 reps, rest 10 sec, 3 reps, rest 10 sec 3 reps. Rest 90 sec repeat twice using various grips)
high pulls 65 1x10, 1x8, 1x10
cable curls 75x10, 90x9, 95x8
15 min on tread Climber
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Post by fit on Jan 4, 2008 16:46:23 GMT -5
Enjoy the break!
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Post by Roger on Jan 4, 2008 18:13:28 GMT -5
We all should take more time off than what we do. But we always wait till there is no options
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Post by gman on Jan 9, 2008 10:31:08 GMT -5
Wed 9 Jan 08
Back in the gym after only 4 days off. I will only do this routine for 4 weeks.
1A 1arm cable rows 50 3x12 1B 1 arm dumbbell shoulder press 35 3x12
2A) Lat pulldowns 110 3x12 2B) Incline dumbbell press 50 3x12
3A) Static lunge pair 30LB dummbells 1x12, 35LB 2x12 3B) 1legged dumbbell RDL 45 3x12
Rested about 10-15 sec. between exercies and 60-75 sec between sets.
10 min on elliptical.
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