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Post by gti steve on Dec 20, 2006 13:05:17 GMT -5
Ah, fresh new start!
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Post by gti steve on Dec 20, 2006 20:00:49 GMT -5
Chest
Wide BB Bench 95 x 15 (warm up) 155 x 10 165 x 8 185 x 6* with bands 205 x 4* with bands {dropset: 135 x 6}
Incline Bench 95 x 15 (warm up) 135 x 10 155 x 8 165 x 6 175 x 4
Flat FB Flye 15 x 12 (warm up) 25 x 10 35 x 8 40 x 6
Dips BW x 15 BW x 12 BW x 10
Back Wide Pullups BW x 10 BW x 8 BW x 8 BW x 7
Deadlifts 135 x 15 (warm up) 205 x 8 225 x 6 225 x 6 275 x 5 275 x 3
Close Grip TBar Row 45 x 15 (warm up) 70 x 12 90 x 8 115 x 5
Abs Crunches 25 25 25
Overall a great pump! moving weights smooth, no struggling too much. went to failure on alot. i dont know about doing back and chest on same day, its VERY exhausting
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Post by Tim Wescott on Dec 21, 2006 7:05:13 GMT -5
STRONG!!!!
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Post by gti steve on Dec 21, 2006 7:23:09 GMT -5
On the flyes in particular, i literally saw my chest shaking at the top part of the movement.
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Post by mrbeefy on Dec 21, 2006 20:23:12 GMT -5
Lookin good there Steve-o!
Chest and back together is tuff. Curious how your core will be feeling the next day or two!
It's also a good cardio workout, depending on your rest periods. Looking good there my man!
Keep on pushin'!!!
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Post by RUBICON19 on Dec 21, 2006 22:02:59 GMT -5
Nice work Steve. Thats one LOOONG workout
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Post by gti steve on Dec 22, 2006 8:38:25 GMT -5
Yea it was a very long workout, about and hour and half to hour and 45 min. my rest periods were short, like 45-60 sec. i took off yesterday cause i had a long day at work, but also because i was sore as hell and didnt wanna push legs when my lower back was fried from deads. so today is my day back. i havent dont an arm workout in over 2 weeks and my arms now show it. theres no more density to it and no more shape. ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
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Post by gti steve on Dec 22, 2006 18:18:44 GMT -5
Shoulders
Shoulder Press 65 x 15 95 x 12
Power Clean & Press 135 x 6 135 x 6 135 x 5 135 x 6
Side Laterals 15 x 15 25 x 10 25 x 10 25 x 10
Incline Bench Rear-Delt Raises 15 x 15 20 x 12 20 x 12 20 x 12
Barbell Shrugs 135 x 10 185 x 10 225 x 10 225 x 10 225 x 10
Biceps Barbell curl (35lb small straight bar) bar x 15 55 x 15 75 x 10 85 x 18 95 x 6 95 x 4
Alt. DB Curl 25 x 8 30 x 8 35 x 8
Across-Chest Hammer Curl 15 x 12 20 x 10 25 x 10
Triceps CG Decline Bench 115 x 15 135 x 12 155 x 10 155 x 8
Tricep Rope Pulldown 70 x 12 80 x 10 90 x 10 90 x 10
Overhead machine Extension 60 x 10 70 x 10
Abs Weighted Crunches (no rest) 25 x 15 25 x 15 25 x 15
Reverse Crunches 20 20 20
Crunches 50
wow...too long of a workout
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Post by gti steve on Dec 23, 2006 14:18:00 GMT -5
Legs
Squats 135 x 20 185 x 15 225 x 12 225 x 10 225 x 8
Barbell Behind the Back Hacksquats 135 x 10 135 x 10 (with basketbell between legs) 135 x 10 (with basketbell between legs) 185 x 10
Leg Curl 45 x 20 70 x 12 80 x 10 90 x 8
Stiff Deads (very slow) 135 x 10 135 x 10 135 x 10
Calve Raises in Super-Squat 3 plates/Side x 60 3 plates/Side x 60 3 plates/Side x 60
my sciatic nerve is really hurting me. i found some stretches to help ease the pain, but nothing hurts more to me now than that nerve pinching \ workout was really tough with the higher rep squats for me. i puked up my protein pancakes after i finished
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Post by Tim Wescott on Dec 24, 2006 8:29:44 GMT -5
i puked up my protein pancakes after i finished Awesome !! ;D Great workout Steve !!
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Post by RUBICON19 on Dec 24, 2006 14:33:58 GMT -5
#aseeingstars5gt# #pukeb9vn#
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Post by gti steve on Dec 26, 2006 12:42:02 GMT -5
Chest 20degrees Incline BB 135 x 15 155 x 8 175 x 6 185 x 4
20degree Incline DB 55 x 10 65 x 10 70 x 8 80 x 5
Flat DB Flye 30 x 12 35 x 12 40 x 10
Dips BW x 12 BW x 10 BW x 10
Abs Decline Situps BW x 25 BW x 25 BW x 20
Side Bends 9lb Bar x 50/Side
Machine Crunches 50 x 10 50 x 10 50 x 10
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Post by Sal Paradise on Dec 26, 2006 16:23:11 GMT -5
Great workouts but DAMN!!!! thats a lot of work for one day! I am trying to add days just to decrease the amount I have to be doing in the same workout.
Sal
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Post by gti steve on Dec 27, 2006 18:23:34 GMT -5
Yea it was my first time around. i modified it to fit into a week
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Post by gti steve on Dec 27, 2006 18:33:27 GMT -5
Back
Straight Bar Barbell T-Bar Row 45 x 25 (warm up) 90 x 15 115 x 10 135 x 8 135 x 8 (v-bar)
Rack Deadlift 135 x 10 225 x 10 275 x 8 315 x 6 365 x 4 (PR NO GLOVES OR STRAPS!) 315 x 8
Seated Cable Row 70 x 20 (warm up) 120 x 10 140 x 10 160 x 8 180 x 6
Incline Chest Supported BB Row 135 x 6 135 x 6 135 x 6
Super-Squat Shrugs (no rest) 45/Side x 30 90/Side x 30 135/Side x 25 180/Side x 25 225/Side x 20 270/Side x 20 315/Side x 15 360/Side x 15 225/Side x 25
Abs Crunches - 25 25 25
awesome workout!got a personal best on the rack deads without straps or gloves! guess all this grip work it helping! this is the first time i felt my traps go to complete failure. each set was till failure and the only rest was to put the next plate on~! wow my traps are blown out!
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Post by gti steve on Dec 28, 2006 19:43:37 GMT -5
Legs
Squats 135 x 15 185 x 12 225 x 5 225 x 5 275 x 4 275 x 4 225 x 5 225 x 5
Barbell-Behind-Back Hacksquat 135 x 10 185 x 8 225 x 8 225 x 8 225 x 5
Leg Ext. 90 x 15 110 x 15 130 x 10 185 x 10 205 x 8 225 x 6
Stiff Dead 135 x 10 135 x 10 135 x 10
Lying Leg Curl 45 x 10 65 x 10 65 x 10 very strict 65 x 10 very strict
Calf Raises in Supersquat (4 second negative, 1 sec pause, explode up) 180/Side x 10 225/Side x 10 270/Side x 8 315/Side x 8 360/Side x 8 405/Side x 6
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Post by mrbeefy on Dec 28, 2006 20:37:41 GMT -5
Holy crap Batman!
Steve-O...YOU BEAST!
Looking truly awesome man! Be careful not to burn out...balance.
I have made some decisions to compete this year. Couple of small shows. Will keep you posted on why.....later ;D
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Post by Tim Wescott on Dec 29, 2006 8:27:34 GMT -5
Impressive BBHacks Steve............very hard exercise to be sure.
Your progress has been inspiring man!!
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Post by Intensity on Dec 29, 2006 8:47:57 GMT -5
Terrifying legs workout Steve! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) ...Next thing we'll ask for is: PICS PICS PICS! Good job!
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Post by gti steve on Dec 29, 2006 8:48:26 GMT -5
Thanks guys! I been noticing my legs have been becoming thicker. I can see some type of vein on the inner thigh. My legs have really been responding to these workouts and i love it!
Frank: you're correct, im gonna balance my routine and make it similar to the P/RR/S program for now and take each week differently. i cant be pushing myself to the max every workout.
Tim:
yea the barbell hacks are really 'neat'. i stand on a 45lb plate and i use the cambered shrug bar to allow myself to keep the bar straight. its a wierd feeling cause its similar to the deadlift, but feels nothing like a deadlift. the 225 feels so much heavier and i feel it right on the upper thighs. feels very interesting. i sometimes will put a medicine ball between my legs to add some difficulty I
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