|
Post by fit on Jan 30, 2008 13:29:58 GMT -5
That's some intensity! big circuit- little rest.
|
|
|
Post by Tim Wescott on Jan 30, 2008 18:20:08 GMT -5
That circuit looks like a killer workout Grant......nice job!!
|
|
|
Post by gman on Feb 4, 2008 16:09:54 GMT -5
Thanks. It was a killer cardio wise, but it really didn't give a good pump.
Here is todays workout. Monday 4 Feb 08
Squat 195x2, 135x8, 195x2, 135x8, 195x2, 135x7
A1) seated cable rows (narrow grip) 120x6, 120x6 A2) pullups bwx8, bw7 rested about 45 sec between each exercise
B1) dumbbell incline press 75x8 75x6 B2) BW dips 2x8 rest 45sec between exercises
C1) standing 1 arm dumbbell press 45 2x6 C2) Dumbbell external rotations 20 1x8, 1x7 rest 30 sec. between sets.
|
|
|
Post by gman on Feb 6, 2008 10:22:07 GMT -5
6 Feb 08
Lately I have been training instinctively on Wed.
Flat dumbbell press (Rest pause) 55x14 (RPX15sec)x8, (RPx15sec)x7,(RPX20sec)x6, (RPX20sec)X6, (RPX20sec)x5, (RPx20)x5
Frontsquat/pushpress combo 75 2x12
RDL/bentover row combo 105 2x12
tricep ropepulldowns 90x8, (RPx15sec)x5, (RPx15sec)x5, (RPX20sec)x6, (RPX20sec)x5
cable curls 90x8, (RPx10)x6, (RPx15)x6
|
|
|
Post by intenceman on Feb 7, 2008 10:24:10 GMT -5
Interesting. Do you pause between every rep, or only after hitting failure?
|
|
|
Post by gman on Feb 7, 2008 12:18:24 GMT -5
only after going to failure. I rarely do Rest Pause, but I do believe it is on of the better intensity techinques.
|
|
|
Post by gman on Feb 8, 2008 23:28:12 GMT -5
Friday 8Feb08
A1) 1arm rows 65 3x8 A2) standing 1 arm press 35 3x8
B1) undergrip chins bw 3x8 B2) incline dumbbell press (palms facing each other and bells touching ) 65 3x8
Reverse hypers w/swiss ball 12LBs 2x12
|
|
|
Post by Roger on Feb 9, 2008 16:50:09 GMT -5
Last couple of workouts very interesting, may have to try them
|
|
|
Post by gman on Feb 11, 2008 11:44:25 GMT -5
Monday 11Feb08
Instead of taking a week off, I will just reduce volume and intensity. I will also only workout twice this week.
A1) Flatbench 135 1x5, 3x4 A2) seated cable rows 110 4x4 rest about 1 min between each exersice squats 135 2x8, 1x7
B1) decline tricp ext 30 4x3 B2) hammer curls 30 4x3
|
|
|
Post by fit on Feb 11, 2008 12:23:35 GMT -5
Hey Grant-
Do you do things like one-arm press to intentionally work on unilateral issues or simply as a preferred lift?
|
|
|
Post by gman on Feb 11, 2008 18:55:50 GMT -5
More as a prefered lift. Especially since I am doing 1 arm rows or 1 arm dumbbell ext.
|
|
|
Post by gman on Feb 14, 2008 13:37:16 GMT -5
thurs. 14Feb08 Continue backing off intensity
1legged dummbbell RDL 60 3x5
A1) Iso latpulldowns 100 2x10, 1x8 A2) dumbbell shoulder press 30 2x10,1x8
B1) close grip bench 95 3x10 B2) dummbell curls 25 3x8
20 min on elliptical
|
|
|
Post by gman on Feb 17, 2008 17:43:18 GMT -5
Sunday 17 Feb 08. Because my car will be in the shop on Monday, I decided to workout today.
Incline dumbbell press 75x5, x5, x4 Standing barbell press 70 1x15 (too light) Incline dumbbell press 75x4
Close grip bench (lying on the floor) 135x4, x4, x3 Decline dumbbell ext. 20 1x15 (too light) close grip bench (lying on the floor) 135x3
Barbell rows 140x4x3x3 standing rear delt flys 20 1x13 barbell rows 140x2
|
|
|
Post by Roger on Feb 18, 2008 18:02:59 GMT -5
Impressive workout Grant
|
|
|
Post by gman on Feb 19, 2008 17:12:48 GMT -5
Thanks Roger.
Tues. 19Feb08
Front Squats 155x3, 145 2x3 Back Squats 145 1x12 Front squats 145 1x3
Weighted hypers 70LBS 3x3 reversese hypers 8lbs 1x14 weighted hypers 70LBS 1x3
ab work
|
|
|
Post by mrky03 on Feb 19, 2008 19:18:06 GMT -5
Hangin tough Grant!
|
|
|
Post by gman on Feb 21, 2008 10:28:40 GMT -5
Thanks.
Thursday 21 Feb 08
weighted dips 65 3x3 (60 sec rest between sets) Overhead barbell ext 65 1x13 Weighted dips 65 1x4
Standing dumbbell press 50 3x3 (rest 60 sec between sets) lateral raises 15 1x12 standing dumbbell press 45 3x3
weighted chins 20 3x3 (rest 60 sec between sets) stiff arm pulldowns 50 1x12 weighted chins 20 3x3
15 min cardio
|
|
|
Post by fit on Feb 21, 2008 19:58:14 GMT -5
Hey Grant,
Any thoughts about your back based on your lat width thread? Weighted chins working?
|
|
|
Post by Roger on Feb 23, 2008 8:03:10 GMT -5
#highfive5wp#
|
|
|
Post by gman on Feb 24, 2008 2:23:23 GMT -5
I think weighted chins/pullups have increased my back width a little.
This was yesterday's workout Friday 22 Feb 08
Rackpulls 225 2x3, 205 1x3 pullthrus 90 1x12 rack pulls 205 1x4
static lunges holding 1 dumbbell at shoulder height 75 3x4 dumbbell bulgarin split squats pair 25lb dumbbells 1x13 static lunges 1x4
|
|