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Post by gman on Jan 8, 2007 20:58:30 GMT -5
Thanks TNA. Zercher goodmorings don't hurt my lower-back as much as regular good morings. Reg. goodmorings with 65LBS makes my back too sore during the set. I get sore after my workout w/Zercher GMS.
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Post by Hoopie on Jan 8, 2007 22:52:02 GMT -5
Great w/o's Grant! tear it up bro!
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Post by gman on Jan 10, 2007 10:16:07 GMT -5
Thanks Hoopster. I have been lurking in your journal. Wow strict diet and intense workouts. Here is today workout. Front dumbbell squats 25 lb dumbbells (tabata method) 3 sets max reps for 20 sec, rest 10 sec bw squats same as above 3 sets (tabata method) machine hack squats 2 sets same as above (tabata method)
Flat cable flys 60 LBS 1x25, 1x23
Straight arm pulldowns 50 2x25 These were down in a alternate set fashion, resting 30 sec. between each exercise
machine rear delt flys 80 1x25, 1x20
bw tricep ext 2x25
cable curls 100 2x20
planks 2x45 sec.
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Post by gman on Jan 12, 2007 17:49:59 GMT -5
Fri 12Jan07 A1) Incline dumbbell press 75 4x9 A2) Seated cable rows 110 4x9 Rested 1 min between each exercise B1) Front Squats 140 6x6 B2) Side laterals 20 2x9, exteranal rotations 25 2x8 Rested 1min between each exercise C1) decline close grip 115 2x9, 125 2x9 C2 Hammer curls 35 4x9 rested about 30 sec. between each exercise.
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Post by mrky03 on Jan 12, 2007 19:36:24 GMT -5
Good going Grant! You certainly have some unique training ideas!
I think taking a week off regularly is a good idea, I take off a week every 8-10 weeks. It allows me to recycle my training poundages and get a fresh start.
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Post by gman on Jan 13, 2007 0:06:00 GMT -5
Thanks. Bascially I am doing full body. One day is for strength, the next for endurance and the next for hypertrophy.
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Post by gman on Jan 15, 2007 19:10:55 GMT -5
Monday 15 Jan06 Squat (Almost ATG) 205 1x3, 185, 6x4 The bar at this gym seem heavier.
Incline bench press 140 1x6, 145 5x6
One arm rows 80 6x4
Dumbbell clean and press 45 6x4 These two exercise I did in a compound fashion. Did one set of rows, rested 1min did one set of clean and press.
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Post by gman on Jan 17, 2007 14:34:21 GMT -5
Wed 17Jan07
Overhead squat 65 2x15
hyper ext bw 2x25
straight arm pulldowns 50 1x25
underhandgrip pulldowns 70 1x25 (too light) 80 1x25
dips bw 1x20, 1x18
bent over cable laterals 20 2x20
incline dumbbell curls 20 1x20, 1x18
rest-time was about 1min between sets
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Post by Grant on Jan 17, 2007 17:27:07 GMT -5
Anothr Grant here,
Ilike Waterbury's routines. I don't strictly follow them either but they have influenced the way I trian.
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Post by gman on Jan 19, 2007 10:53:45 GMT -5
Friday 19Jan07 A1)Hack squats 140 1x8, 145 3x8 A2)Pull throughs 100 3x8 Did these in a compound fashion Did A1 rest A2 rest. Didn't really track rest time 1legged bw squats 1x8
B1)flat dumbbell press 75 5x8 B2)pullups W/5LBS 2x8, BW 3x8
C1)Lateral raises 20 4x8 C2)Ab work (various exercises and reps)
D1) Decline dumbbell tricep ext 30 3x8 D2) Dumbbell curls 35 1x7, 30 2x8 These were done back to back w/no rest.
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Post by gman on Jan 22, 2007 12:58:37 GMT -5
Monday 22Jan07
A1) Incline barbell bench 150 6x4 A2) 1arm row 80 6x4
B1) box squat 135 6x4 B2) dumbbell push press 50 6x4
C1) cable crunch 150 3x20 C2) 1legged calf raise 45 2x20
First time doing boxsquat. I couldn't believe how much I had to drop the weight.
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Post by Tim Wescott on Jan 23, 2007 16:43:43 GMT -5
Great workots Grant,very different from what I`m used to,but I have seen similar training methods. Train hard!!
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Post by gman on Jan 23, 2007 17:04:53 GMT -5
Thanks Tim, In a few weeks I may do an upper body/lowerbody split. I am thinking of the other day split vs the Mon/Tues Thurs/Fri
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Post by gman on Jan 24, 2007 20:07:52 GMT -5
Wed 24Jan07
Overhead Squats 65 2x15
Hyperext didn't count reps around 25-30
Dips bw 1x20, 1x18
1 arm pulldowns 40 1x20, 40 1x15
bentover laterals 15 2x15
1arm dumbbell preacher curls (on flat side of bench) 20 2x15
seated calf raise 100 2x25
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Post by gman on Jan 27, 2007 18:30:52 GMT -5
Friday 26Jan07 Barbell Hack Squats 150 3x9
1Legged deadlift 40x12, 45 3x8
Pullups bw 10,8,8,7
Kettleball flat press 53x12, 70x10 Flat dumbbell press 75x9
Lateral raises to shrug 20 2x8 External Rotations 20 2x12
kneeling overhead rope ext (w/arms on bench) 120 3x10
kettleball curls 35 3x8
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Post by gman on Jan 29, 2007 15:25:34 GMT -5
Monday 29Jan07 This week will be a deloading or back off week This routine is from NROL with a few changes
A1) Incline pushups 3x12 A2) seated cable rows 100 3x3 Rest 60 sec between each exercise
B1) dumbbell shoulder press 30 3x3 B2) Pullups/chins bw 3x3 Rest 60 sec between exercises
C1) Close grip bench 95 3x3 C2) High pulls 65 3x3 Rest 30 sec between exercises
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Post by Tim Wescott on Jan 29, 2007 19:03:09 GMT -5
OK Grant,sorry to be so dumb,but can you clarify NROL? Thanks Bud!!
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Post by gman on Jan 29, 2007 19:52:39 GMT -5
The Book is The New Rules of Lifting. An excellent book for any fitness level. There are two programs each for fat loss, strength and hypertrophy. I am starting with the first hypertrophy, but I am reducing my volume and weight.
I only paid 2.95 for the book. I had $25 gift certificate to a bookstore.
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Post by Tim Wescott on Jan 29, 2007 20:51:18 GMT -5
Thanks Grant.
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Post by Intensity on Jan 30, 2007 11:09:33 GMT -5
Great discipline, great workouts, keep going Grant!
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