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Post by gti steve on Mar 19, 2007 13:50:49 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 Hahah i would have taken you out for a nice Mickey Premium Ice Cream treat.
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Post by gti steve on Mar 19, 2007 13:51:24 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!!!! hHaha back is sore actually. my traps and lats are FRIED!
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Post by RUBICON19 on Mar 19, 2007 13:53:30 GMT -5
You are lucky I didnt get a hold of those meal tickets Hahah i would have taken you out for a nice Mickey Premium Ice Cream treat. Did you get to eat at the California grill in the contemporary?
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Post by gti steve on Mar 19, 2007 13:55:55 GMT -5
Hahah i would have taken you out for a nice Mickey Premium Ice Cream treat. Did you get to eat at the California grill in the contemporary? We wanted to go there but we ddint get a chance to get out there. We ate dinners at: ESPN Zone on Disney Boardwalk Wolfgang Puck at Downtown Disney Jiko at Animal Kingdom Lodge Hollywood and Vine at MGM Coral Reef in Epcot and a few more, i cant remember
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Post by RUBICON19 on Mar 19, 2007 14:01:11 GMT -5
Cool. Did you go to Blizzard Beach? AWSOME!!!
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Post by gti steve on Mar 19, 2007 14:09:36 GMT -5
Blizzard Beach was so much fun. Summit Plummet was insane!
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Post by RUBICON19 on Mar 19, 2007 14:16:15 GMT -5
Blizzard Beach was so much fun. Summit Plummet was insane! LOVED IT!! My ass was killing me though.. We went there 2 days in a row
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Post by gti steve on Mar 19, 2007 14:18:11 GMT -5
My gf said my speed coming down was 68MPH! i got up and you would have thought i was wearing a thong. i got the worst wedgie!
but that was alot of fun. Universal was the best for me tho.
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Post by gti steve on Mar 19, 2007 19:35:01 GMT -5
Shoulders
Military Press 95 x 10 115 x 8 135 x 6 135 x 6 145 x 6 145 x 5
Side Laterals (slow and straight arm) 20 x 10 20 x 10 20 x 10 20 x 10
Rear Delt Raises (Sit on incline bench, facing the bench and lift arms behind back) 12 x 10 12 x 10 12 x 10 12 x 10
Standing 1 Arm DB Press 40 x 10 (L/R) 50 x 6 (L/R)
Seated DB Press (palms facing in at bottom, rotate to front on top) 60 x 10 70 x 6
Forearms Plate Curls on Preacher Bench 25lbs x 10 25lbs x 10 25lbs x 10 25lbs x 10 25lbs x 10
"You Go - I Go" Reverse BB Curls with 1 Guy 45 x 12 45 x 11 45 x 10 45 x 9 45 x 8 45 x 7 45 x 6 45 x 5 45 x 4 45 x 3 45 x 2 45 x 1 (20 second negative)!!!
BLOWN!
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Post by Hoopie on Mar 20, 2007 20:41:21 GMT -5
Nice w/o Steve!
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Post by gti steve on Mar 22, 2007 19:20:25 GMT -5
Chest
Flat DB Press 50 x 10 (w/u) 60 x 5 (w/u) 70 x 4 (w/a) 80 x 6 90 x 6 (w/spot) 85 x 5
Weighted Dips 25lb x 6 45lb x 6 45lb x 6 45lb x 6
Incline Smith 185 x 5 185 x 5 185 x 5
Triceps Skullcrusher (head hanging off bench, bar comes to full extension below and behind head) (EZ Bar) 35/Side x 6 35/Side x 6 35/Side x 6 35/Side x 4
Fixed Bar Extensions (lowest rung on staircase rack) bw x 6 bw x 6 bw x 6 bw x 6
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Post by gti steve on Mar 23, 2007 7:50:11 GMT -5
Its only been a few hours since the workout, and my tri's are trashed!
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Post by gti steve on Mar 24, 2007 12:18:17 GMT -5
Back
DB Rows 40 x 10 (w/u) 50 x 10 (w/u) 65 x 3 (w/a) 85 x 1 (w/a) 100 x 6 (w/s) 100 x 6 (w/s) 100 x 6 (w/s)
Seated Cable Row (Neutral) 140 x 6 160 x 6 160 x 6 180 x 6
Rack Chins + 45lb bar x 6 + 45lb bar x 6 + 45lb bar x 6
Ballistic Shrugs 135 x 8 (w/u) 225 x 8 (w/u) 315 x 6 (w/s) 315 x 6 (w/s) 315 x 6 (w/s) 315 x 8 (w/s)
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Post by gti steve on Mar 25, 2007 11:19:06 GMT -5
Legs
BB Squats 135 x 10 (w/u) 135 x 10 (w/u) 185 x 3 (w/a) 205 x 1 (w/a) 225 x 6 (w/s) 225 x 6 (w/s) 225 x 6 (w/s)
BB Front Squats 135 x 5 135 x 5 135 x 5 135 x 5
BB Stiff Leg Dead lifts 135 x 10 185 x 10 185 x 10 195 x 10
Lying Leg Curl 70 x 10 80 x 10 95 x 6
Calf Raises in Super-squat 4 Plates/Side x 10 5 Plates/Side x 10 7 Plates/Side x 10 8 Plates/Side x 10
Abs & Core SwissBall Crunches SwissBall Reverse Crunches Lying Wood Choppers (L+R) Upright Wood Choppers Scissor "V" Crunches Lying Crunches
First time back at squatting. 225 felt real heavy, but i went ATG as usual and knocked em out. hopefully 225 starts to feel lighter as i keep doing them
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Post by RUBICON19 on Mar 25, 2007 21:11:56 GMT -5
Front squats are brutal, aren't they?
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Post by gti steve on Mar 26, 2007 6:46:31 GMT -5
Most definitely. I tried to play with the grip alot to find what was comfortable. I did the 'clean' grip, then i did arms crosses, then arms straight out. i found the clean grip to give me the most balance, but it was not comfortable. i found the crossed arm approach the most comfortable but not much in terms of balance. and the arms straight out approach was just odd, but the balance was most definitely there
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Post by tiffany on Mar 26, 2007 6:57:30 GMT -5
I tried doing front squats with the bar but because of comfort and balance, ended up using the smith machine. Once my back is better I will try the bar again, hopefully with practice I will get it this time. BTW - you are putting in some GREAT work outs there Steve, keep it up
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Post by gti steve on Mar 26, 2007 7:22:09 GMT -5
Thanks Tiff. I've been taking my training more seriously and trying to progress to the next level each workout!
I tried the front squats on the smith. They felt very much controlled, which is good but I like to engage my core and the barbell allows me to do so. I've been lacking on my core work so im going to dedicate myself to my core just as much as i am to everything else. Core and Ab work for me was always an after thought. it was an, "okie my workout is done, let me do a couple of sets of abs and go home" im changing my mind set. im hoping to train the abs with the same intensity and dedication as i do for my back, chest, shoulders, bis, tris, forearms, calves and toes. :-)
And besides all that, having a strong core will help all of my lifts go up, so im very excited
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Post by mrky03 on Mar 26, 2007 18:27:50 GMT -5
Lookin good Steve, I haven't done front squats in a long time but they are tough! I may have to give em a go soon.
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Post by Tim Wescott on Mar 26, 2007 19:04:25 GMT -5
Great workouts Steve........I did front squats today for the first time in a long time and they killled me!
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