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Post by mrky03 on Jan 9, 2008 16:08:03 GMT -5
Are you still doing Alwyn Cosgrove's routines?
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Post by gman on Jan 9, 2008 18:19:50 GMT -5
No. I have been doing Chad Waterbury's routines. I may go back to Alwyn's next month or so.
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Post by Roger on Jan 12, 2008 14:15:43 GMT -5
Looking good gman
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Post by gman on Jan 12, 2008 17:13:08 GMT -5
Saturday 11 Jan 08
Snatch grip deadlift 135 1x8, 145 2x8
1a) pullups bwx12, 5LBS 2x8 1b) weighted dips 40LBS 3x8 rest about 45-60 sec between each exercise.
2a) 1arm dummbell row 65 3x8 2b) 1 arm later raise 25 2x8, 20 1x8
About 1 1/2 hrs later did a little jumping roping when I got home. Did 6 rounds of jumping rope for 30-60 sec and ab work.
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Post by Tim Wescott on Jan 13, 2008 8:11:17 GMT -5
Good workout Grant....I love doing dips but can`t jump rope to save my life..........especially if I`m chewing gum!! LOL ;D
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Post by gman on Jan 14, 2008 10:36:33 GMT -5
14Jan08 Jump Roping does take practice. I am getting better at it.
Here is today's workout
1a) Flat bench 165 6x4 1b) weighted chins 10LBS 6x4
2a) Front Squat 155 4x4, 150 1x4 2b) Leg curls 140 5x4
3a) Dumbbell shoulder press 45 2x4 3b) lateral raises 25 1x4, 20 1x4
rest about 1min between exercises except for shoulder-rested 45 sec.
12 Min on elliptical. 2 min mod/slow (level 5), 1 min intense/fast (level 10)
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Post by gman on Jan 17, 2008 10:10:46 GMT -5
Wed 16Jan08
Squats 145 3x12 (rest 60-75 sec between sets)
Reverse hypers bw 1x15, 2x12
1a) Seated 1 arm cable row 40 1x15, 50 2x12 1b) standing 1 arm dumbbell press 35 3x12 Alternated between these two exercises resting 45 sec between each.
2a) close grip pulldowns 135 3x12 2b) incline pushp w/ a clap 3x12 rest 30 sec between these two exercises
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Post by Roger on Jan 19, 2008 6:26:28 GMT -5
Great training Grant
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Post by Tim Wescott on Jan 19, 2008 6:58:47 GMT -5
Keep it going Grant!
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Post by gman on Jan 20, 2008 0:10:08 GMT -5
Caught the flu earlier this week. For the most part I am over it.
Saturday 19Jan08
1a) pullups 3x8 1b weighted dips 70 1x8 (too heavy), 60 2x8
2a) 1arm rows 65 3x8 2b) 1 arm laterals 25 3x8
Romanin deadlift 145 2x8
12 min hiit cardio on bike.
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Post by Roger on Jan 20, 2008 7:35:08 GMT -5
The flu really drains a person ---I hate feeling like that. Glad to hear you are better. Good lifting
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Post by gman on Jan 23, 2008 0:06:44 GMT -5
22 Jan 08
I think the flu is going around. A lot of people I know I have caught it.
Here is today's workout
1a) Front Squat 155 5x4 1b) leg curls 130 5x4
2a) bench press (starting in the bottom position) 165 6x4 2b) Weighted pullups 10LBS 6x4
Close grip bench rest pause style 135x9 rp 15secx 3, rp 20 sec x2 Cable curls rest pause style 120x9 rp 15secx3, rep 20 sec x2
15 min on treadclimber
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Post by Roger on Jan 24, 2008 16:36:29 GMT -5
I like the pump I get out of front squats. Looking good
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Post by fit on Jan 24, 2008 19:28:16 GMT -5
Keep digging, Grant!
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Post by Tim Wescott on Jan 26, 2008 7:55:53 GMT -5
I know a LOT of people who have been sick recently. Glad you`re feeling better Grant.
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Post by gman on Jan 27, 2008 2:16:33 GMT -5
Thanks Tim. This was yesterday's workout Friday 25 Jan 08
Workout out after a stressful day at work. Indeed I felt drained. I also worked in out in a different gym, so some of the equipment was new to me.
Split legged deadlifts 115 2x8 Did not feeling doing a 3rd set.
1a) standing cable chest press (first time doing these) 20 1x8 25 2x8 1b) close grip chins bw 3x8
2a) standing cable shoulder press 20 3x8 2b) seated shoulder width grip cable row 110 3x8
The cable press gave a different stimili than barbells or dumbbelss.
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Post by gman on Jan 28, 2008 17:11:37 GMT -5
Monday 28Jan08
1a) seated hammer rows 145 4x6 1b) dumbbell cuban press 25 3x6, 30 1x5
2a) flat dumbbell press 80 4x6 2b) weighted pullups 5LBS 4x6
3a) squats 165 3x6, 185 1x5 3b) 1 legged dummbell RDL 70 4x6
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Post by mrky03 on Jan 28, 2008 17:27:25 GMT -5
Staying consistent as usual Grant!
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Post by Intensity on Jan 29, 2008 16:37:39 GMT -5
Workout out after a stressful day at work. Indeed I felt drained. I also worked in out in a different gym, so some of the equipment was new to me. This message is destinated to Grant's boss, collegues and clients (and to Mo's boss, collegues and clients too ): Please, STOP stressing us when we have a workout to do a couple of hours later! Good job Grant! :-)
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Post by gman on Jan 30, 2008 11:23:52 GMT -5
Our whole work center was stressed out. Around here Friday's are the most stressful days.
Here is today's workout: Wed 30 Jan 08
Did a little differnet workout today
Dips/pushp superset 3x12 Dips/pushups
Complexs Did 4 rounds of 12 reps of the following exercies:
65BLS RDL Bent over row High pulls front squats overhead press lunges
No rest between exercises, Rest 1.5-2min between each circuit.
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