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Post by gman on Mar 21, 2007 9:22:05 GMT -5
Wed 21Mar07
A1) Front squats 115 54 total reps A2) weighted hypers 54 total reps 15 min
B1) bulgarian split squats 2 30LB dumbbells 40 total reps B2 stepups same weight 40 total reps 10 min.
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Post by gman on Mar 23, 2007 19:01:17 GMT -5
Fri 21Mar07
A1)Dips w/ 25LBS 65 total reps A2)Close grip pull downs 100LBS 65 total reps 15min total time
B1) standing dumbbell press 35LBS 61 total reps B2) Seated cable rows 100LBS 60 total reps 15 min total time.
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Post by gman on Mar 24, 2007 16:30:35 GMT -5
Sat 24Mar07
A1) Barbell hack squats 140 26 total reps A2) RDL 115 26 total reps. I wanted to test my lower back a little, and try to get form down. Pain level was 4/10. Did these two exercise for 7min.
B1) Lunges 1 70LB dumbell held at shoulder height-26 reps each leg total B2) reverse hypers 26 total reps did these two exercise for about 7min.
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Post by gman on Mar 26, 2007 9:14:12 GMT -5
Monday 26Mar07
A1) incline barbell press 125LBS 52 total reps A2) Hang cleans 95LBS 52 total reps 15 min total time B1) chek press 20LBS 68 total reps B2 pullups bw 64 total reps 15 min total time
Decline dumbbell tricep ext 25LBS 30 total reps Did these for about 7 min.
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Post by gman on Mar 29, 2007 10:27:13 GMT -5
Wed 28Mar07
A1) Weighted hypers W/35LBS this time I tried to hit my hamstrings a little more by going up to almos verticle. 49 total reps A2) front squats 49 total reps 15 min total time.
B1) Pull throughs 80LBS 32 total reps B2) dumbbell lunges 35 LBS 32 total reps 10 min total time.
12 Min cardio on elliptical set to level 7.
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Post by gman on Mar 29, 2007 10:31:07 GMT -5
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Post by mrky03 on Mar 29, 2007 17:44:46 GMT -5
Way to go Gman!
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Post by Tim Wescott on Mar 30, 2007 17:40:34 GMT -5
I gotta` try those lunges while holding a single dumbell......never thought of that.
Keep it going Grant.
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Post by gman on Apr 1, 2007 12:53:44 GMT -5
The one arm lunges are supposed to determine if your core is weak.
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Post by gman on Apr 1, 2007 12:57:48 GMT -5
Sunday 1Apr07 Friday I did an upperbody workout, but It was just a quick workout.
This was Saturdays workout
Squat 185x6, 205x1, 190x6, 210x1, 190x6, 215x1, 135x12 (I have not tried hvy squats in a while. My back still gives me a little trouble. It fatigues before my legs do)
A1) bulgarian splits squats 20LB dumbbells 2x15 A2) stepups 20LB dumbbells 2x15 rest 30 sec. between each exercise.
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Post by gman on Apr 2, 2007 9:50:02 GMT -5
Monday 2Apr06 I worked out this morning, which I usually do anyway. I only got about 5.5hrs of sleep.
A1)Bench press 175x6, 205x1, 175x6, 205x1, 140x11 A2)Barbell row 135x6, 165x1, 135x6, 165x1, 95x12 rest 2-3min between exercises.
B1) dumbbell shoulder press 50x6, 45x7 B2) close grip pulldowns 150x6, 140x8 rest 90-120 sec between exercises.
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Post by Tim Wescott on Apr 2, 2007 16:16:54 GMT -5
Nice workout!!
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Post by mrky03 on Apr 2, 2007 17:42:22 GMT -5
The one arm lunges are supposed to determine if your core is weak. Lunges rule! Great training Grant!
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Post by masterschamp on Apr 2, 2007 19:38:21 GMT -5
Nice looking workouts, Grant...way to push it,bro.
Keith
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Post by Intensity on Apr 3, 2007 14:29:14 GMT -5
Good stuff Grant! These legs workouts look crazy!
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Post by gman on Apr 4, 2007 20:28:42 GMT -5
Wed 4Apr07
Deadlift 225 4x3, 135 1x15, Have not done hvy barbell deads in about 5 months. Just testing my lower back. Lowerback was okay
A1) Static dumbbell lunge 75LBS held at shoulder height 3x8 A2) Pull througs 80 3x9 Supersetted these two exersises with no rest between exercises and about 90 sec rest between supersets
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Post by gman on Apr 6, 2007 17:36:05 GMT -5
Friday 6Apr07
A1)standing barbell press 95x6, 135x1, 95x6, 135x1, 65x17 A2) Chins/pullups w/15LBSx6,w/45LBSx2, w/15LBSx6, w50LBSx1, bwx14 Rest 2-3min between exercises
B1) Dumbbell incline press 75 2x6 B2) Seated cable rows 110 2x7 rest about 2min between exercises.
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Post by Tim Wescott on Apr 6, 2007 20:19:54 GMT -5
Great woirkout Grant,with really good power!
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Post by gman on Apr 6, 2007 21:13:37 GMT -5
Thanks Tim. Hopefully I can bring my squat and deadlift back up to where they where about a year ago.
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Post by gman on Apr 7, 2007 15:10:24 GMT -5
Saturday 7Apr07
Squats 135 8x3 rest about 45sec between sets. Worked on exploding the weight up
reverse hypers on swiss ball and bench bw 3x15
Ab work weighted swiss ball crunches 3x15
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