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Post by gman on Feb 24, 2008 21:47:35 GMT -5
Sunday 24 Feb 08
Incline bench 145 3x3 (60 sec rest between sets, stopped about 1-2 reps short of failure) standing barbell press 80 1x12 incline bench 145 1x3
floor close grip bench 135 3x3 (60 sec rest between sets) decline dumbbell ext 25 1x12 floor close grip bench 135 1x3
t-bar row 140 1x3, 135 2x3 standing rear delt flys 20 1x12 t-bar row 135 1x3
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Post by gman on Feb 26, 2008 22:52:43 GMT -5
Tues 26Feb08
Machine hacksquats 155 3x3 (60 sec rest) back squats 135 1x15 machine hack squats 155 1x3
zercher goodmornings 100 3x3 reverse hypers 6lbs 1x12 zercher goodmornings 100 1x3
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Post by Hoopie on Feb 27, 2008 0:40:41 GMT -5
Grant was just going thru the last 3-4 pages of your workouts and i must say they are looking good. Very nice intensity. keep banging out those weighted chins..
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Post by gman on Feb 28, 2008 10:50:21 GMT -5
I try and control my intensity I usually stop 1-2 reps short of failure.
Thurs 28 Feb
Weighted dips 70 3x3 standing ez curl tricep ext 65 1x12 weighted dips 55 1x4
standing dumbbell press 45 3x3 (none push press style) lateral raises 15 1x12
weighted chins 25 2x3, 20 1x3 straight arm pulldowns 50 1x12 weighted chins 20 1x3
15 min cardio
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Post by Intensity on Feb 28, 2008 12:30:24 GMT -5
I think weighted chins/pullups have increased my back width a little. It's a question of time, we all need to be extremely patient in this sport! It often takes months or years to clearly see concrete physique changes. You're on the right direction Grant!
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Post by gman on Feb 29, 2008 10:37:54 GMT -5
Friday 29 Feb 08
RDL 185 1x3 (too hvy) 165 2x3 (60 sec rest between sets) leg curls 100 1x14 RDL 165 1x3
static lunge holding resting 1 dumbbell on shoulder 80 3x3 bulgarian split squats 25LB dumbbells 1x12 static lunge 80 3x3
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Post by Roger on Feb 29, 2008 17:15:37 GMT -5
Great training Grant
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Post by gman on Mar 4, 2008 11:17:43 GMT -5
Monday 3 Mar 08
Incline bench 145 3x3 Standing military press 80 1x12 Incline bench 145 3x3
closegrip bench 135 3x3 lying dumbbell ext 25 1x12 close grip bench 135 3x3
underhand grip rows 155 1x3 (too hvy), 145 2x3 bent over laterals 20 1x12 barbell row 145 1x3
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Post by gman on Mar 4, 2008 11:18:58 GMT -5
Tuesday 4 Mar 08
Front squats 145 3x3 back squats 135 1x12 front squats 145 1x3
hyperext 70LB dumbbell 3x3 reverse hypers 12LBS 1x12 hyperext 70LBS 1x3
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Post by Roger on Mar 7, 2008 7:32:44 GMT -5
Keeep it coming Grant
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Post by RUBICON19 on Mar 7, 2008 15:32:04 GMT -5
I think weighted chins/pullups have increased my back width a little. It's a question of time, we all need to be extremely patient in this sport! It often takes months or years to clearly see concrete physique changes. You're on the right direction Grant! You have to train in Montreal. There it only takes one day to see progress...
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Post by gman on Mar 9, 2008 12:42:25 GMT -5
I would actually like to visit Montreal. I have visited Vancouver a few times, but not to workout. I had to drop my wife off the airport this morning. Because San Diego Naval Base is less than 10 miles from the airport, I decided to go the gym on base. Here is today's workout.
Sunday 9 Mar 08
Snatchgrip deads 165 3x3 pullthrus 90 1x14 snatchgrip deads 165 1x3
1dumbbell lunge (supported on shoulder) 85 3x3 dumbbell bulgarin split squats 20 1x14 1 dumbbell lunge 85 1x3
reversehyper on swiss ball 2x20
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Post by gman on Mar 10, 2008 12:25:08 GMT -5
Monday 10 Mar 08
Flat dumbell press 85 2x3 (too hvy) 80 1x3 (60 sec rest between sets standing dumbbell press 30 1x15 Flat dumbbell press 80 1x3
Decline closegip bench 145 3x3 bw tricep ext 1x14 decline closegrip bench 145 1x4
seated cable rows 120 3x3 seated dumbbell cleans 30 1x14 seated cable rows 120 1x3
hammer curls 2 drop sets 40x3, 35x3, 30x3, 40x3, 35x2, 30x2
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Post by gman on Mar 14, 2008 16:03:54 GMT -5
14 Mar 07. I did workout on Wed, but forgot to record it. Here is today's workout:
Close grip incline press 135 3x3 cable crossover 70 1x15 close grip incline press 135 1x3
hang clean and press 105 3x3 external rotation 25 1x12 hang clean and press 105 1x3
weighted mixed grip pullups 20LBS 3x3 straight arm lat pulldowns 50 1x14 mixed grip pullups 20LBS 1x3
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Post by chokeonstrength on Mar 14, 2008 17:39:37 GMT -5
From what I am gathering from this journal is, you have some serious strength. An ability to drive force form the core at will. Awsome stuff man.
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Post by gman on Mar 14, 2008 21:12:06 GMT -5
Thanks. I need to work on my squats and deads. My weakest link is my lowerback. Lowerback problems do seem to affect many of us.
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Post by Roger on Mar 15, 2008 6:38:17 GMT -5
Training going great Grant
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Post by fit on Mar 15, 2008 7:38:42 GMT -5
Lowerback problems do seem to affect many of us. Truth! Solid work Grant.
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Post by gman on Mar 16, 2008 1:17:38 GMT -5
Saturday 15Mar08
Snatch grip deads 155 3x3 (60 sec rest between sets) front squat 115 1x15 Snatch grip deads 155 1x3
Barbell reverse lunge 125 3x3 (60 sec rest between set) weighted hypers 25 1x15 Barbell reverse lunge 125 1x3 Stopped about 2-3 reps short of failure on the barbell lunge. Did not want to get stuck and have the barbell drop behind me. I think I will go back to dumbbells.
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Post by gman on Mar 17, 2008 23:33:13 GMT -5
Monday 17Mar08
Flat dumbbell press 80 3x3 standing dumbbell press 35 1x12 Flat dumbbell press 80 1x3
decline closegrip bench 155 3x3 bw tricep ext 1x12 decline closegrip bench 155 1x3
seated cable rows 120 3x3 seated dumbbell powercleans 35 1x12 seated cablerows 120 1x3
hammer curls 3 drop sets 35x3, 30x3, 25x3
60 sec rest between sets on all exercises.
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