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Post by Vikingjoe93 on Dec 8, 2006 17:57:45 GMT -5
Looking good grant, i wish i could do a friggin pullup. My 50 extra pounds of fat are keeping me earthbound Just keep trying. I assume you have tried the gravitaional/weight assisted pullup machines. My gym doesn't have one
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Post by gman on Dec 11, 2006 17:09:33 GMT -5
Mon 11Dec06 Front squats 110 6x6 Dips 30LBS 6x6 Pullups chins bw 4x6 rest 2min 2x6 Push press 85 6x6 Dumbell curls superseted with seated hammer curls 30 1x8 (decided to throw in a little HIT) Hammer curls 35 1x8 Legpress machine calf raise 225 6x6 Rest time was 45 sec between sets except for calfraises were 15-20 sec between sets.
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Post by Intensity on Dec 12, 2006 21:44:30 GMT -5
Hi Grant!
Looking very good, stay focused!
Mo
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Post by gman on Dec 13, 2006 19:20:20 GMT -5
Thanks everyone
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Post by gman on Dec 13, 2006 19:23:19 GMT -5
Wed 13Dec06 Cable Pull throughs 100 6x6 Incline dumbell press 65 5x6, 60 1x6 Hammer low rows 108 4x6, 105 2x6 Barbell highpulls 85 2x6, 1x5 75 3x6 decline tricp ext 30 6x6 Barbell curls w/shoulders and rear against wall 60 5x6, drag curls 60 1x6
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Post by gman on Dec 15, 2006 19:07:09 GMT -5
Fri 15Dec06 Dumbell bench stepups 40 6x6
Flat dumbbell press 70 6x6
Pullups 2x6 pulling up towards each side, 2x6 reg. pullup pulldowns 1x6 110 (little too heavy) 100 1x6 Did pulldowns Vince Gironda style-bar overhead and pulled straight down to mid chest.
External rotaions 20 6x6 almost no rest between sides.
Kneeling bench tricep ext 80 1x6 (too light) 90 5x6 (still light)
Drag curls bar 45 2x6 (too light), 65 1x6 (too hvy), 55 3x6
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Post by Tim Wescott on Dec 16, 2006 9:33:35 GMT -5
Nice.......gotta` love those step-ups,they`re tough!!
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Post by gman on Dec 18, 2006 17:05:21 GMT -5
This week I will change my routine before taking a week off. 18Dec06 1 legged plate loaded hamstring curls 45 3x12
Cable rows (med.grip) 80 3x12
Vince Gironda style dips bw 3x12
Dumbbell upright rows 30 3x12
Dave Tate dumbbell ext 30 3x12
incline dumbbell hammer curls 25 3x12
30sec rest time between each set.
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Post by gman on Dec 20, 2006 17:35:22 GMT -5
Wed 20Dec06 Pullups/chins bw 1x12, weight assisted 40 2x12
Incline dumbbell press 50 1x12(normal grip), 50 1x12(palms facing each other) 50 1x12(alternating w/resting arm in the up position)
Shurgs -used one of those plate loaded machines 160 3x12
Side laterals 15 3x12
Dragon flags (not good at these) 2x8
Sprints -not sure of the distance, but I ran on a dirt track for about 15 sec x 3 sprints. Rest time between sprints was about 30 sec.
Rest time between each set was about 30 sec.
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Post by Tim Wescott on Dec 21, 2006 6:56:24 GMT -5
Nice training Grant...................what are"dragon flags" ??
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Post by gman on Dec 21, 2006 12:57:59 GMT -5
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Post by gman on Dec 22, 2006 19:13:15 GMT -5
22Dec06 Fri Good Mornings 65x5 (my lower back towards the left side is still uncomfortable when I do these, so I stopped this exercise)
1legged glute machine 80 3x12
Weighted hypers 25 2x12
1arm rows 45 3x12
flat dumbbell press 55 3x12
bradford press 60 3x12
decline dumbbell ext 25 3x12
dragcurls 40 3x12 (this was a bar not a pair of dumbbells)
Rest time between each set was 25-30 sec. I will be taking a week off. My first week off in about 6 months.
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Post by gman on Jan 1, 2007 20:38:34 GMT -5
Back in the gym after a week off. 1Jan07 Mon Deadlift 225x3, 225x3, 225x2 (grip gave out) 225x2, 225x3(used alternating grip) 225x3 (used alternating grip, but changed changed the hand grip)
Bottom positon bench 185x1 (too hvy) 165 6x3
)Weighted chins/pullups 17.5 LBS 6x3 alternating with dumbbell push press 50 6x3
Rest time for deads and bench was 120 seconds.
Rest time in between pullups and push press was 60 seconds.
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Post by Tim Wescott on Jan 2, 2007 13:37:27 GMT -5
Nice going Grant!!
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Post by masterschamp on Jan 2, 2007 20:08:49 GMT -5
Nice job, Grant...I hope your enjoyed your time out of the gym.
Keith
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Post by gman on Jan 3, 2007 10:54:03 GMT -5
I needed the rest. I haven't taken a week off in about 8 months.
This was todays workout Wed 3Jan07 Flat cable flys 60 2x20
Straight arm pulldowns 50 2x20
Lying legcurls 80 2x25
Hack squats 135 1x20, 1x25
Machine rear delt flys 70 1x20, 70 1x25
Bodyweight tricep ext 2x25
Cable curls 90 2x25
Abwork
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Post by gman on Jan 5, 2007 19:04:36 GMT -5
Friday 5Jan06
Front Squats 115 4x9 (next week add weight)
Zercher goodmornings 75 4x9
Cable rows 120 2x9, 110 2x9
incline dumbbell press 70 2x9
lateral raises 20 2x8 external rotations 20 2x12
decline dumbbell ext. 30 3x9
standing hammer curls 30 2x9, 35 1x9
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Post by gman on Jan 8, 2007 14:25:12 GMT -5
Monday 8Jan07
A1) Deadlifts Reg and sumo 230 6x3 (used hook grip) A2) bottom positon bench press 170 6x3 rest 60 sec between each exercise B1) Weighted Chins/pullups 17.5 1x4, 5x3 B2 Standing dumbbell push press 55 1x3, 50 5x3 rest 60 sec between each exercise
lying bench side-bends.
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Post by Tim Wescott on Jan 8, 2007 16:25:17 GMT -5
Never saw anyone do good mornings Zercher style.....they must be a killer!!
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Post by TNA on Jan 8, 2007 20:49:30 GMT -5
Great job Grant! Awesome workout!!!
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