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Post by mrbeefy on Mar 6, 2007 8:00:37 GMT -5
I'll send you my e-mail address....I've been to Vegas too..a few times!
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Post by Tim Wescott on Mar 6, 2007 17:07:54 GMT -5
Glad to see that you actually "felt" the back workout Steve.........nice ain`t it?
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Post by gti steve on Mar 6, 2007 22:31:13 GMT -5
Arms
Biceps
Straight BB Curl (55lb bar) 55 x 10 (w/u) 55 x 10 (w/u) 75 x 5 (w/u) 95 x 2 (w/a) 115 x 5 (w/s) 115 x 5 (w/s) 115 x 4 (w/s)
Alt. DB Curl 40 x 3 (w/u) 50 x 5 (w/s) 50 x 5 (w/s) 50 x 4 (w/s)
EzBar Cable Curls 50lbs x 8 (w/u) 100 x 6 (w/s) 100 x 6 (w/s) 100 x 6 (w/s)
Triceps EzBar Lying Extensions (head hanging off bench, bring bar behind head in controlled reps) bar x 10 (w/u) 10/Side x 5 (w/u) 15/Side x 3 (w/a) 25/Side x 6 (w/s) 30/Side x 6 (w/s) 30/Side x 6 (w/s)
Triceps Dips (elbows out) bw x 6 bw x 6 bw x 6 bw x 5
Forearms Small Straight Bar Wrist Curl 25/Side x 6 25/Side x 6 25/Side x 6
awesome pump today. i tried the French press for triceps and it hurt my wrist immensely so i stopped that. on the dips, i never did them elbows out and it was very uncomfortable. dono if i wanna do them again. the extensions were so smooth and tight, love it
everything went great!
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Post by Hoopie on Mar 7, 2007 1:07:22 GMT -5
Great job Steve!
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Post by gti steve on Mar 7, 2007 20:48:37 GMT -5
Shoulders
Military Press 65 x 10 (w/u) 95 x 10 (w/u) 135 x 6 (w/s) 135 x 6 (w/s) 135 x 6 (w/s)
Seated DB Press (palms facing in at bottom, rotated to front on raise) 30 x 10 (w/u) 55 x 6 (w/s) 55 x 6 (w/s) 55 x 6 (w/s)
Standing DB Side Laterals 15 x 12 (w/u) 25 x 3 (w/a) 30 x 8 (w/s) 30 x 8 (w/s)
Ballistic BB Shrug 135 x 10 (w/u) 225 x 10 (w/a) 315 x 8 (w/s) 365 x 8 (w/s) 315 x 8(w/s)
DB Ballistic Shrug 95 x 8 (w/s) 95 x 8 (w/s) 95 x 8 (w/s)
Smith High Pulls 25/Side x 10 (w/u) 35/Side x 6 (w/s) 35/Side x 6 (w/s) 35/Side x 6 (w/s)
What a workout! Phewf! Time to eat!
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Post by Tim Wescott on Mar 7, 2007 21:11:25 GMT -5
Damn you Steve,you`re n you Steve,you`re just geeting too damn strong!!
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Post by gti steve on Mar 7, 2007 21:12:54 GMT -5
I wanna be strong like you Tim!!!
(ps, not sure if what u wrote was actually english LOL)
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Post by masterschamp on Mar 8, 2007 10:17:11 GMT -5
Keep moving those weights up, Steve..... al ittle at a time adds up to alot in the end.
Keith
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Post by gti steve on Mar 8, 2007 19:24:57 GMT -5
Just one of those lethargic workouts today. had too many things on my mind before i leave tomorrow for vacation. plus, the fact a kid from my old gym was there and he wanted to workout with me, totally distracted me. hes 18, 155lbs, and put me to shame, he was doin deadlifts with 405 for a few reps. i didnt wanna hurt myself and try to lift it, not worth the pain in my sciatica for the ego boost.
oh wells, lookin foward to a week off!
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Post by Hoopie on Mar 8, 2007 23:15:26 GMT -5
Damn you Steve,you`re n you Steve,you`re just geeting too damn strong!! #oldmansmiley9lq# must be setting in....
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Post by Tim Wescott on Mar 9, 2007 7:28:36 GMT -5
Hoops,he`s getting so strong it made me stutter!! I have no clue how my post came out that way,but I`m impressed and look very young for a man of 29.
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Post by gti steve on Mar 16, 2007 13:22:08 GMT -5
Back from vacation!!! Wooahhhhhh ate so much food, must have gained a good 5-6 lbs. we had a dining plan so me and my girlfriend each had an appetizer/entre/dessert with each meal 3x a day at any restaurant on the Disney property. (theres over 300) we ate SOOOOOOOO good lolol
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Post by gti steve on Mar 16, 2007 13:25:30 GMT -5
Easing my way back into things
Chest
Flat Bench 135 x 10 155 x 10 175 x 6 175 x 5
Incline DB 65 x 10 70 x 10
Cable Crossovers 50 x 10 60 x 10 60 x 10
Incline Smith 135 x 10 185 x 6 185 x 5 185 x 5
PecDeck 120 x 12 120 x 12
Abs Sit-ups (getting back into these, since the pirifomis syndrome) bw x 15 bw x 12
Hanging leg raises supersetted with cable crunches bw x 12 // 130 x 10 bw x 12 // 130 x 10 bw x 12 // 130 x 10 bw x 12 // 130 x 10
Biceps BB Curl 65 x 10 75 x 10 75 x 8
Alt. DB Curl 30 x 8 35 x 8 40 x 6 40 x 6
EZ-Curl 50 x 10 50 x 10 50 x 10
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Post by Tim Wescott on Mar 17, 2007 7:09:21 GMT -5
Did you get fat and happy?
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Post by gti steve on Mar 17, 2007 7:19:42 GMT -5
Honestly Tim, we ate ALOT but we also walked about 3-4 hours a day, so i think i burned some of it off. But yes, i was happy! Felt my strength drop dramatically yesterday, but no biggie, im gonna be doing max-ot next week and i cant wait!
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Post by gti steve on Mar 17, 2007 10:09:05 GMT -5
Legs
Hack Squats on Sled 45/Side x 10 70/Side x 10 90/Side x 10 115/Side x 8 135/Side x 6 135/Side x 6 135/Side x 6
BB Stiff Leg Deadlift 135 x 8 185 x 8 225 x 8 225 x 8 225 x 8
45 Degree Leg Press 90/Side x 10 135/Side x 10 180/Side x 6 225/Side x 5 225/Side x 5 225/Side x 5
Standing Single Leg Curl 50 x 5 60 x 5 75 x 5 75 x 5 75 x 5
Calf Raises in Power Squat 180/Side x 12 225/Side x 12 270/Side x 10 270/Side x 10
Seated Calf Raise 90 x 12 90 x 12 90 x 12 125 x 12
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Post by Tim Wescott on Mar 18, 2007 6:56:34 GMT -5
I bet your legs are sore as Hell today huh Steve? Good w/o bud!
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Post by gti steve on Mar 18, 2007 12:11:26 GMT -5
Legs are very sore!
Back
Pullups bw x 10 bw x 9 bw x 9 bw x 8 bw x 7 bw x 5
1 Arm DB Row 65 x 6 85 x 6 85 x 6 85 x 6 85 x 6
Close Grip Pulldown 120 x 8 140 x 8 160 x 6 160 x 6
1 Arm Hammer Strength Row 90 x 10 115 x 10 135 x 8 135 x 6 135 x 6
Ballistic BB Shrugs 135 x 10 225 x 10 275 x 8 315 x 6 365 x 6 365 x 6 315 x 6
Ballistic DB Shrugs 85 x 10 95 x 10 105 x 10 105 x 10 105 x 10
Abs Seated Machine Crunch 60lbs x 25 80lbs x 20 100lbs x 15 100lbs x 15
Hyper Extensions 25lbs x 15 35lbs x 12
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Post by mrbeefy on Mar 19, 2007 13:09:30 GMT -5
Good WO Steve-O!!!! You said your legs were sore...NO DUH!!! Look at that poundage dude!!! Now...I bet you're gonna say you're back is sore too?: Nice job!!!!
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Post by RUBICON19 on Mar 19, 2007 13:47:36 GMT -5
Honestly Tim, we ate ALOT but we also walked about 3-4 hours a day, so i think i burned some of it off. But yes, i was happy! Felt my strength drop dramatically yesterday, but no biggie, im gonna be doing max-ot next week and i cant wait! You are lucky I didnt get a hold of those meal tickets
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