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Post by masterschamp on Apr 9, 2007 9:06:36 GMT -5
Train smart, Grant,...the numbers will go up.
Keith
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Post by gman on Apr 9, 2007 15:06:05 GMT -5
Monday 9Apr07
Barbell Bench press 120 8x3 rest 45 sec between sets. Exploded the weight up
Barbell rows 90 7x3 rest 45 sec between sets. Also tried to exploed the weight up.
A1) dumbbell press 35 2x7 A2) close grip pulldowns (leaning back and pulling to neck) 80 2x6 rest 60 sec between exercises.
I am doing a back of week, so I am reducing the intensity.
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Post by Tim Wescott on Apr 9, 2007 16:10:10 GMT -5
Looking good Grant,keep it up buddy!
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Post by gman on Apr 11, 2007 8:49:04 GMT -5
Thank you everyone.
Wed 11Apr07 Still doing a backoff week
Snatch grip deads off 6"platform 95 4x4
Lunges 2 30LB dumbbells 4x6
Stepups 2 25LB dumbbells didnot count reps, but I stopped a few reps short of failure.
that was the workout.
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Post by gman on Apr 11, 2007 20:12:45 GMT -5
Wed 11 Apr07
Hopefully the overtraining monster will not get me, but I went back to the gym and trained legs again.
Bulgarian split squats 35 LB dumbbells 1 1/2 reps 3x5 Leg curls 120x8, 130 2x6.
I am going to try a little experiment for about 4weeks. I will do the same upper/lower split, but my workouts Mon to Fri, I will work the same body parts 2x a day using lower volume and different sets and reps. I want to see if this will "shock" my muscles. After doing this for 4 weeks, I will take 5-7 days off.
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Post by gman on Apr 12, 2007 8:50:36 GMT -5
12APR07 A:M
A1) standing barbell press 95x6, 135x1, 95x6 A2)Pull/chins 15LBSx6, 50LBSx2, 15LBSx6 rest about 2-3 min between sets
Incline dumbbell press 75 2x6
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Post by gman on Apr 12, 2007 15:10:55 GMT -5
12 APR07 afternoon
A1) dips bw 2x15 A2) seated cable rows 70x15, 80x15 rest about 1 min between exercises
Dumbbell external rotations 20LBS 2x12
Seated reardelt flys 100 2x12
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Post by mrky03 on Apr 12, 2007 19:09:17 GMT -5
Go Gman!
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Post by chanman83 on Apr 12, 2007 19:15:51 GMT -5
sweet workouts man! rock on!
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Post by gman on Apr 12, 2007 19:18:16 GMT -5
Thanks. Hopefully this plan will help me break my plateau.
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Post by gman on Apr 14, 2007 17:29:41 GMT -5
Sat 14APR07
Corner bar squats 112.5x6, 137.5x2, 112.5x6, 147.5x1, 92.5x15 (this weight is approx. Set bar in corner and squat while holding end of barbell)
Weighted hypers w/35LBS 2x10 held top position for about 2sec.
Bulgarian splits squats superseted with stepups 35 2x10 no rest between the two exercises, 90 sec rest between supersets.
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Post by gman on Apr 16, 2007 9:04:30 GMT -5
Monday 16Apr07
A1) benchpress 175x6, 210x1, 175x6, 210x1 A2) 1arm row 70x6, 90x2, 70x6, 90x2 rest about 2-3 min between exercises
B1) standing dumbbell press 45 2x7 B2) closegrip pulldowns to neck 130x6, 120x6 rest about 90 sec between exercises
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Post by gman on Apr 16, 2007 15:15:19 GMT -5
16Apr07 Afternoon workout
Incline cable-flys 70 2x12
alt.grip pulldowns 90 2x12
lateral raises 15 2x12
decline dumbbell tricep ext 25 2x12
dumbbell towel curls 25 1x12, 1x11
rest about 30-40 sec between sets.
The tricep ext and towel curls were down in a superset fashion.
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Post by gman on Apr 18, 2007 9:05:02 GMT -5
Wed 18Apr07
Weighted hypers 55LBS 5x5
A1) static lunges 2 35LB dumbbells 2x10 A2) pull throughs 70 2x10 no rest between exercises, 90 sec rest between supersets
Zercher goodmorning 65 2x10 took it easy on this exercise
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Post by masterschamp on Apr 18, 2007 9:08:04 GMT -5
Grant...what is a "Zercher" good morning?
In all my years I have never heard of that!!
Keith
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Post by gman on Apr 18, 2007 9:33:28 GMT -5
Place the bar in the crook of your arm, similar to a zercher squat, but instead of squating you do a goodmorning. Here is an article that explains the Zercher goodmornig along with other unfamiler exercises. www.t-nation.com/findArticle.do?article=307exer2
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Post by gman on Apr 18, 2007 20:15:41 GMT -5
18Apr07 evening workout
A1)frontsquat 95 1x15, 105 1x14 A2)Reverse hypers bw 2x15 rest 30 sec. between exercises
Barbell squats 135 5x3 slow eccentric and try to explode on the concentric. rest 60 sec between sets
ab work
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Post by Tim Wescott on Apr 19, 2007 11:37:43 GMT -5
Really interesting training Grant!! #arockon6ha#
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Post by gman on Apr 20, 2007 8:58:48 GMT -5
This is "experimental" training. Fri 20Apr07 (didn't sleep too well last night)
A1) standing military press 100x6, 140x1, 95x6 A2) Pull/chins w/20LBSx6, w/55LBSx1, w/15LBSx6 rest 2min between each exercise
Incline barbell press 140 2x8 1st set done with a somewhat fast temp, 2nd set done more of a controled tempo.
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Post by gman on Apr 20, 2007 23:43:46 GMT -5
Fri 20APr07 Afternoon workout
A1) Dips bw x20, x18, 17 A2)Seated rows 70LBS x20, x18, x18
Cuban press 15LBS 1x18, 1x15
Ab work
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