|
Post by gman on Apr 22, 2007 2:45:28 GMT -5
Sat 21Apr07
Corner bar squats 122.5x6, 147.5x1, 122.5x6, 147.5x1, 92.5x18
Hyperext 25LBS 2x10 (about 2 sec up, pause 2 sec, 2 sec down)
1 legged squat. bwx10, 10LBS 2x8
Legcurls 130 4x6, 90 1x20
|
|
|
Post by Tim Wescott on Apr 23, 2007 16:35:15 GMT -5
How do you do "Corner Bar Squats" and the "Cuban Press" ?
|
|
|
Post by gman on Apr 23, 2007 22:14:06 GMT -5
|
|
|
Post by gman on Apr 23, 2007 22:19:26 GMT -5
Monday 23Apr07 A:M Workout
A1)barbell bench 175x6, 210x1, 175x6 A2)seated Hammer rows 128x6, 148x2, 128x6 rest about 2 min between exercises
B1)standing dumbbell press 45 2x8 B2) Close grip pulldown 120 2x8
Afternoon workout Pulldowns 110 3x10 (1st set overhand grip, 2nd and 3rd alternating grip)
Hammer Machine incline press 128x10, 133 2x10
Dumbbell upright rows 30 3x10
|
|
|
Post by gman on Apr 29, 2007 3:04:47 GMT -5
Fri 27Mar07
A1) Standing barbell press 105x6, 145x1, 105x6, 140x1, 75x14 A2) chins/pullups W/15LBSx6, 55x1, 15x6, 55x1, bwx14 Rest 2min between exercises
B1) Dumbbell incline 70 2x10 B2) seated cable rows 110 2x9 rest 90 sec between exercises
|
|
|
Post by gman on Apr 29, 2007 3:07:58 GMT -5
Sat 28sep05
A1) bulgarian split squats 2 45LB dumbbellsx6, 2 60LBx4, 2 45x6, 2 60x4 A2) Stepups same sets and reps as split squats rest 60-90 sec between exercises
Weighted hyperext 35 2x10
|
|
|
Post by Tim Wescott on Apr 30, 2007 16:09:48 GMT -5
Good workout....step-ups rule!! #arockon6ha#
|
|
|
Post by masterschamp on May 1, 2007 8:53:17 GMT -5
I always get a kick out of people who think that step ups are nothing....until they try them!!
Keith
|
|
|
Post by gman on May 5, 2007 16:35:56 GMT -5
I agree. Stepups, lunges, and most other unilateral leg movements are harder than most people thing.
Back to the gym after almost a week off
Fri 4May07
A1) dumbbell incline press (palms facing each other) 65 4x8 A2) pullups bw 4x8 rest 60 sec between exercises
B1) Flat bench 145 3x8 B2) hammer curls 35 3x8 rest 60 sec between exercises
|
|
|
Post by gman on May 5, 2007 16:38:52 GMT -5
Sat 5May07
Snatch grip deadlift off 4"platform 115 2x6, 125 2x6, 135 2x6 snatch grip deads are simply deadlifts with a wide grip.
A1) dynamic lunges 2 45LB dumbbells 5x6 A2) static lunge 2 50LB dumbbells 5x6 rest 90 sec. between exercises.
|
|
|
Post by gman on May 7, 2007 20:23:30 GMT -5
Monday 7May07
A1) standing barbell press 80 3x12 A2) close grip pulldown 90 1x12, 100 2x12 rest 60 sec between exercises
B1) chek press 25 3x12 B2) wide grip pulldowns (a little wider than shoulder width) 100 3x12 rest 60 sec between exercises
|
|
|
Post by gman on May 9, 2007 10:04:30 GMT -5
Wed 9May07
Snatch-Grip deadlift 135x3, 155 5x3 rest 90 sec between sets. My back felt okay
A1) lunges 2 65LB dumbbells 6x3 A2) step-ups 2 60LB dumbbells 6x3 rest 90 sec. between exercises
|
|
|
Post by gman on May 11, 2007 9:31:40 GMT -5
11 May 07
A1) Flat dumbbell press 30x25, 35x25 A2) underhand grip rows 70 2x25 rest 60 sec between exercises
B1) incline dumbbel press (palms facing each other) 25 2x25 B2) wide grip seated rows 60 2x25 rest 60 sec. between exercises
|
|
|
Post by Tim Wescott on May 11, 2007 12:55:42 GMT -5
Looking good Grant!!
Train hard! #arockon6ha#
|
|
|
Post by gman on May 14, 2007 10:33:05 GMT -5
Mon 14 May 01
A1) standing barbell press 115 6x3 A2) close grip pulldowns 180 2x3, 170 4x3 rest 90 sec between exercises
B1) chek press 45 6x3 B2) Wide grip pulldowns (done on machine that mimics pullups no a regular pulldown machine) 240 2x3, 225 4x3 Rest 60-75 sec betweem exercises
dumbbell towel curls 40 5x3
|
|
|
Post by Tim Wescott on May 14, 2007 14:18:36 GMT -5
Ok Grant,another question...Chek Press.......are you refering to Paul Check and how is it performed if you don`t mind explaining? Thanks!
|
|
|
Post by mrky03 on May 14, 2007 17:44:52 GMT -5
Looks good Grant, lots of functional strength exercises.
|
|
|
Post by gman on May 16, 2007 20:58:32 GMT -5
The Book New Rules of Lifting does have a lot of useful lifts.
Wed 16May07
Snatch Grip Deads 95 2x25 rest 60 sec between sets. Next time up the weight a little
A1) dumbbell lunges 20 2x25 A2) step ups 20 2x25 rest 60 sec between exercises
|
|
|
Post by gman on May 19, 2007 0:09:05 GMT -5
Friday 18May07
A1) Flat barbell bench 135 1x12, 140 2x12 A2) underhand grip barbell rows 95 3x12 rest 60 sec between exercises
Incline dumbbell press (palms facing each other) 55 3x12 rest 75-90 sec between sets
Lying dumbbell rows on incline bench 30 3x12 rest 60-75 sec between sets
|
|
|
Post by gman on May 21, 2007 9:07:22 GMT -5
Mon 21May07
A1) barbell press 55 2x25 A2) closegrip pulldown 80 2x25 rest 30 sec between exercises
B1) chek press 15 2x25 B2) wide grip pulldown 90 2x25 rest 30 sec between exercises
|
|