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Post by gti steve on Mar 26, 2007 21:27:49 GMT -5
Yea my legs are damn hurtin'!
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Post by gti steve on Mar 26, 2007 21:29:40 GMT -5
Shoulders
Hang Clean & Push-Press 95 x 5 (w/u) 135 x 3 (w/a) 135 x 3 (w/a) 155 x 1 (w/a) 165 x 3 (w/s) 165 x 3 (w/s)
Seated DB Press 50 x 10 60 x 8 60 x 8 60 x 8
Bradford Press with Pre-Loaded Bar 40 x 12 50 x 10 50 x 10
Power Shrugs 315 x 6 315 x 6 315 x 6
Behind the Back Shrugs 135 x 20 185 x 15 185 x 15
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Post by Hoopie on Mar 26, 2007 21:59:20 GMT -5
Great w/o Steve! Like how you did a high rep finish to your w/o. Bet ya got a good pump and burn there.
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Post by gti steve on Mar 27, 2007 7:16:23 GMT -5
Yea hoops, i was sweating up a storm but it felt great. it got to the point where i was literally soaked in sweat. trying out some variations before i commit to Max-OT.
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Post by mrky03 on Mar 27, 2007 18:36:37 GMT -5
Lookin good Steve! Its good to be back in heavy training!
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Post by gti steve on Mar 27, 2007 19:27:29 GMT -5
Lookin good Steve! Its good to be back in heavy training! Love it!
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Post by gti steve on Mar 28, 2007 5:53:42 GMT -5
it was so nice last night that i went to the park at dusk.
did 8 sets of 3 reps on the muscle-ups. they were assisted but getting the form down!
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Post by mrbeefy on Mar 28, 2007 5:56:41 GMT -5
Steve-o!
Lookin great there buddy!
High rep finishes...OH YEA!!!! CHURN & BURN!!!!
We 've been taking some nice walks in the park too.....NICE to out in the sun for a change!
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Post by gti steve on Mar 28, 2007 6:00:56 GMT -5
Yea its about that time of year where i start running in the park. theres a nice park over here with a 3 mile stretch of walk. and at the end, there is a chin-up bar someone places between 2 fences. its great
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Post by mrbeefy on Mar 28, 2007 7:11:58 GMT -5
That's cool!
We have a really nice Metro Park two blocks from the house. Lots of trails, on and off road. Beautiful trees, paths are all paved. On the weekends you couldn't find a picnic area open if you tried!
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Post by chanman83 on Mar 28, 2007 11:47:46 GMT -5
looking solid bro!
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Post by gti steve on Mar 28, 2007 20:18:22 GMT -5
Park today!
Pronated pullups bw x 17!!! PR! bw x 12 bw x 10 bw x 10
Suppinated pullups bw x 14 bw x 10 bw x 10 bw x 8
Muscle ups 3 3 3 4 2
Abs Hang from bar with knees up 40 seconds 30 seconds 35 seconds 35 seconds
Wow 17 pullups for me...new personal record. i think doing the muscle-ups deff helped me out.
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Post by gti steve on Mar 30, 2007 20:04:29 GMT -5
Chest
Incline DB (palms facing each other) 80 x 6 80 x 6 80 x 6
Flat BB 185 x 4 185 x 3
Gironda Dips (chin down, elbows soft, hips back, feet crossed out in front) bw + 25 x 6 bw + 50 x 6 bw + 50 x 6 bw x 6
Biceps Straight BB Curl 95 x 6 95 x 6 95 x 6
Alt. DB Curl 35 x 6 45 x 6 45 x 6
Straight BB Spider Curl 50 x 10 60 x 10 60 x 10
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Post by gti steve on Mar 31, 2007 11:17:14 GMT -5
Back
Pronated Pullups BW x 10 BW x 10 Bw x 7
Trap Bar Deads (not sure how much bar weighs) 45/Side x 10 70/Side x 10 90/Side x 6 90/Side x 8 90/Side x 8 90/Side x 8 90/Side x 8
DB Row 80 x 6 90 x 6 90 x 6
Neutral Grip Pulldown 140 x 10 150 x 8 170 x 7
Ballistic Shrugs 315 x 8 315 x 8 315 x 8 365 x 6
Hyper Extension with Bar across traps 15lbs x 10 15lbs x 10 15lbs x 10 15lbs x 10
wow, first time back at deadlifting and the trap bar posed no pain at all. felt so comfortable, but totally humbled me.
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Post by gti steve on Apr 3, 2007 7:01:18 GMT -5
Not feeling 100% since Sat, so took it easy today
Shoulders
Military Press 135 x 6 135 x 6 135 x 6
Seated DB Press 55 x 10 60 x 10 65 x 6
Seated Side Laterals (you-go-i-go) 20 x 10 20 x 10 20 x 10 20 x 9
Reverse Pec Deck 70 x 12 70 x 12
Triceps EZBar Extensions Behind Head 60 x 10 60 x 10 60 x 10 60 x 10
Fixed Bar Extensions Bottom Rung of Staircase Rack bw x 10 bw x 10 bw x 10 bw x 10
Tricep Rope Pushdowns 50 x 12 50 x 12 50 x 10
Abs Seated Ab Crunch 60 x 10 80 x 10 100 x 10 120 x 10
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Post by mrbeefy on Apr 3, 2007 8:40:37 GMT -5
Lookin' good there Steve-O!
Pump-up da-Jam!!!!!!!
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Post by Intensity on Apr 3, 2007 13:36:31 GMT -5
Not feeling 100% since Sat, so took it easy today Shoulders Military Press 135 x 6 135 x 6 135 x 6 Seated DB Press 55 x 10 60 x 10 65 x 6 Seated Side Laterals (you-go-i-go) 20 x 10 20 x 10 20 x 10 20 x 9 Reverse Pec Deck 70 x 12 70 x 12 Triceps EZBar Extensions Behind Head 60 x 10 60 x 10 60 x 10 60 x 10 Fixed Bar Extensions Bottom Rung of Staircase Rack bw x 10 bw x 10 bw x 10 bw x 10 Tricep Rope Pushdowns 50 x 12 50 x 12 50 x 10 Abs Seated Ab Crunch 60 x 10 80 x 10 100 x 10 120 x 10 Haha, look at this "took it easy" workout! Great workout Steve! Stay intense!
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Post by Tim Wescott on Apr 3, 2007 13:43:05 GMT -5
I agre Mo,great workout,and nothing easy about it!!
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Post by gti steve on Apr 3, 2007 13:45:44 GMT -5
Ha! IO wanted to come in and CRUSH some Power Cleans but i wasnt feeling it. i felt weak and wiped out, so upped the reps
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Post by gti steve on Apr 4, 2007 20:44:55 GMT -5
Back
Rack Deadlift 315 x 8 365 x 6 315 x 10 315 x 10
Alt. DB Row (slow and controlled) 65 x 10 65 x 10 65 x 10
BW Pullups 11 8 7 7
V-Bar Chins 3 L / 3 R 3 L / 3 R
Weighted Hypers 10lb bar across traps x 15 10lb bar across traps x 15
Ballistic Shrugs 315 x 8 315 x 6 365 x 6
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