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Post by Tim Wescott on Apr 4, 2007 21:04:44 GMT -5
Good one Steve!!
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Post by gti steve on Apr 4, 2007 21:07:01 GMT -5
Yea i felt great while doing it. Went lighter on the DB rows. kept my form textbook. could have went higher in weight, but i figured since i felt the burn with 65..why bother?
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Post by gti steve on Apr 5, 2007 19:06:24 GMT -5
Quads
Squats 225 x 6 225 x 5 225 x 5 225 x 5 275 x fail 275 x .5!!!! next time!
Hamstrings
Stiff Deads 185 x 10 185 x 10 185 x 10 185 x 10
just the basics. in an out. quick but effective.
next time im gonna crush the 275!
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Post by Tim Wescott on Apr 5, 2007 19:23:59 GMT -5
Good work Steve!!
One of these days I`m gonna` go back and look at your past poundages...........you got a helluva lot stronger dude. #arockon6ha#
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Post by gti steve on Apr 5, 2007 19:26:48 GMT -5
Im gettin there Tim. last logs (pre-injury) i think i got 275 ATG for 4-5. so this is my second time back at squatting since injury..ill get it. ill make you proud
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Post by Tim Wescott on Apr 5, 2007 19:48:24 GMT -5
Dude,I`m seriously impressed with your progress.
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Post by gti steve on Apr 6, 2007 7:02:19 GMT -5
#smileygreatpost0av#
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Post by mrky03 on Apr 6, 2007 20:29:58 GMT -5
Great progress Steve! You'll crush that 275 soon!
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Post by gti steve on Apr 7, 2007 16:58:42 GMT -5
Chest
Incline BB (55lb bar) 175 x 6 175 x 6 175 x 6
Flat DB 70 x 8 70 x 8 70 x 7
Decline B 185 x 4
DB Pullover 45 x 12 45 x 12 45 x 12 45 x 12
Core work 40 min of vigorous core work
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Post by masterschamp on Apr 9, 2007 9:11:08 GMT -5
Steve, Just curious...what do you do for your "core"work?
Keith
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Post by gti steve on Apr 9, 2007 16:33:02 GMT -5
we did a variety of things.
im not sure of the names so ill describe them
1) we lye on the floor, arms extended behind us, holding a medicine ball. we raise our arms straight up while doing a sit up and touch the ball to the left foot, lay back down, raise back up and touch the right foot with the ball
2) on a decline bench, ill do a situp, my partner will throw the medicine ball at me as im descending. i catch it on the way down and i touch the ball to the floor behind my head, i come up throw it back to him and he immediatly throws it back to me
3) planks. prop yourself up on your forarms and tippy toes and hold for as long as u can
4). side planks. same idea as plank, except on your side
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Post by mrky03 on Apr 9, 2007 17:42:30 GMT -5
we did a variety of things. im not sure of the names so ill describe them 1) we lye on the floor, arms extended behind us, holding a medicine ball. we raise our arms straight up while doing a sit up and touch the ball to the left foot, lay back down, raise back up and touch the right foot with the ball 2) on a decline bench, ill do a situp, my partner will throw the ball at me as im descending. i catch it on the way down and i touch the ball to the floor behind my head, i come up throw it back to him and he immediatly throws it back to me 3) planks. prop yourself up on your forarms and tippy toes and hold for as long as u can 4). side planks. same idea as plank, except on your side Sounds like fun! #smiliesarcasm2al#
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Post by beckie on Apr 9, 2007 22:48:49 GMT -5
Yeah those are tough exercises for sure-hows the back holding up?
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Post by gti steve on Apr 10, 2007 5:10:26 GMT -5
Back is holding up 100%. Pain free for 4 weeks! Woohoo ::knock on wood!!::
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Post by gti steve on Apr 10, 2007 5:13:16 GMT -5
Back
Barbell Rows 185 x 6 185 x 6 185 x 5
Neutral Grip Pulldowns 170 x 6 170 x 6 175 x 6
Pronated Pullups (You-go-I-Go) 7 6 3 < -NLAH!
Deadlifts 275 x 6 275 x 6
Ballistic Shrugs 315 x 10 365 x 6 365 x 8 365 x 6
First time back at barbell deadlifts. felt tight and solid all the way thru. no belt. im going to train myself to not use the belt and focus on my abs and lower back moving it.
felt great tho!
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Post by mrbeefy on Apr 10, 2007 5:55:51 GMT -5
Must be feeling pretty good if your "knockin on wood" ;D
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Post by gti steve on Apr 10, 2007 16:33:30 GMT -5
Lol or knockin wood!
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Post by mrky03 on Apr 10, 2007 19:26:55 GMT -5
Good workout Steve! Nothing like being pain free!
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Post by gti steve on Apr 10, 2007 19:34:26 GMT -5
Arms
Barbell Curl 95 x 6 95 x 6 100 x 6
Close Grip Decline Bench 175 x 6 185 x 6 185 x 6
Alt. DB Curl 35 x 6 40 x 6 45 x 6
Lying Tricep Extension (EZ Curl bar) 25/Side x 6 30/Side x 6 35/Side x 5 25/Side x 10
Plate Curls on Preacher for forearms 25lb Plate with fingers x 10 25lb Plate with fingers x 10 25lb Plate with fingers x 10 25lb Plate with fingers x 10 <-BLOWN OUT
Reverse Curl 50 x 10 50 x 10 65 x 8 65 x 8
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Post by gti steve on Apr 12, 2007 21:36:05 GMT -5
Shoulders
Power Cleans 115 x 10 135 x 5 155 x 3 165 x 3 185 x 3 195 x 3 205 x 2 215 x .5!! ARgH!! so close, couldnt rotate wrist to catch it!
Seated DB Press 55 x 10 65 x 8 55 x 10
Side Laterals 25 x 10 25 x 10 25 x 10
Rear Delt Bent over Rows with Bar 45 x 20 60 x 20 60 x 20 60 x 20
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