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Post by gman on Feb 14, 2007 10:27:02 GMT -5
Wed 14Feb07 A1) Incline dumbbell press 75 5x5 A2) Seated rows 120 5x5 90 Sec rest between each exercise
B1) Standing dumbbell shoulder press 45 5x5 B2) chins/pullups bwx5, W/10 LBS 5x5 90 sec rest between exercises
C1) Close grip bench 135 1x5, 140 3x5 C2) High pulls 95 4x5 60-75 sec rest between sets.
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Post by Tim Wescott on Feb 14, 2007 14:36:30 GMT -5
Looking good Grant...............keep it up bud!!
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Post by mrky03 on Feb 14, 2007 19:39:57 GMT -5
Looks good Grant! Looks like you're following Cosgroves workout plan precisely!
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Post by gman on Feb 14, 2007 22:53:39 GMT -5
Almost. About the only I am doing different is substituting hypers and reverse hypers for deadlifts. I don't feel comfortable doing deads after backsquats.
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Post by mrky03 on Feb 15, 2007 18:27:14 GMT -5
I don't blame you. I always do them on separate days.
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Post by Tim Wescott on Feb 16, 2007 17:22:22 GMT -5
Definately a good move...I used to do them together and recuperating was almost impossible.
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Post by gman on Feb 16, 2007 19:32:00 GMT -5
Friday 16Feb07
Trapbar deads (have not these in about 6 months) - 225 5x5
A1) Bulgarian split squats 2(45LB dumbbells) 5x5 A2) Step-ups 2(50LB dumbbells) 4x5 45LBS 1x5 90 sec rest between exercises
I did cardio after my workout. Med. intensity on elipticall-level 7 for 12 min.
I usually do cardio in the afternoons and lift in the morning.
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Post by mrky03 on Feb 16, 2007 19:45:19 GMT -5
When I'm training for a show I usually do my cardio at a separate time of day. I recover better that way.
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Post by masterschamp on Feb 17, 2007 8:55:12 GMT -5
Could somebody please explain to me what is this "cardio" thing you all are talking about?! ;D
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Post by gman on Feb 18, 2007 15:07:20 GMT -5
Sunday 18Feb07
A1) Incline dumbbell press 50 3x15 A2) Cable Rows 70 3x15 Rest 30 sec between exercises
B1) Standing dumbbell press 35 1x15, 30 2x15 (done in strict form, no pushing from legs) B2) Assisted pullups 50 1x12, 60 1x15 (underhand grip), 60 1x15( 7 reps over, 8 reps under) Rest 30 sec between exercises
C1) Close grip bench 90 2x15, 1x12 C2) high pulls 65 2x15, 1x12 Rest 30 Sec between exercises
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Post by Tim Wescott on Feb 19, 2007 13:43:04 GMT -5
Nice!!! #arockon6ha#
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Post by RUBICON19 on Feb 19, 2007 22:18:13 GMT -5
Interesting workouts man.
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Post by gman on Feb 20, 2007 11:47:13 GMT -5
Thanks Tim. The 15 rep days also get my heart rate up.
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Post by gman on Feb 20, 2007 11:49:10 GMT -5
Tues 20 Feb07
Squats 110 3x15 Rest 30 Sec between sets
Reverse hypers 3x15 Rest 30 Sec between sets
A1) Bulgarian split squats 20LB Dumbbells 3x15 A2) Step ups 20LB dumbbells 3x15 Rest 30 Sec between exercises
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Post by gman on Feb 22, 2007 12:58:30 GMT -5
Thurs 22Feb07
A1) Incline dumbbell press 65 4x10 A2) Seated cable rows 100 4x10 60 sec rest time between exercises
B1) Dumbbell shoulder press 35 4x10 B2) weight assisted chin/pullups 50LBS 4x10 60 Sec rest time between exercises
C1) Floor close grip bench 115 4x10 C2) High Pulls 80 4x10 60 Sec rest time between exercises
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Post by mrky03 on Feb 22, 2007 18:01:50 GMT -5
Looks like you're making steady progress!
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Post by gman on Feb 24, 2007 16:33:03 GMT -5
Saturday 24Feb07
Squats 140 4x10 rest 60 sec between sets
Pull thrus 70 4x10 60sec rest between sets
A1) Bulgarian split squats 30 4x10 A2) Step-ups 30 4x10 rest 60 sec between exercies
I will try to increase my squats every week for the next few weeks.
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Post by gman on Feb 26, 2007 17:07:45 GMT -5
Monday 26 Feb 07
A1) 1 arm rows 75 5x5 (cable row was being used) A2) Incline dumbbell press 75 5x5 90 sec between exercises
B1) pull/chins (weighted) 17.5 LBS 5x5 B2) Standing dumbbell press 45 4x5, 50 1x5 90 sec. between exercises
C1) Close grip bench 135 3x5, 140 2x5 C2) high pulls 95 4x5 90 sec. between exercise Hang cleans 95 1x6 (just working on techinque)
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Post by gman on Feb 28, 2007 10:35:54 GMT -5
Wed 28Feb07
Trap-bar deads 225 5x5 90 sec rest between sets.
A1) Bulgarian split squats 45 3x5 A2) step ups 50 3x5 90 sec rest between exercises, didn't have time to do 5 sets.
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Post by Intensity on Feb 28, 2007 11:40:57 GMT -5
Here we go… it's time to beat your personnal best on those squats!
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