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Post by gti steve on Dec 29, 2006 8:49:50 GMT -5
I need to take some sort of pics. lol im camera shy
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Post by masterschamp on Dec 29, 2006 9:33:23 GMT -5
Great job, Steve...... just keep it going brother.
Keith
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Post by mrky03 on Dec 29, 2006 16:12:36 GMT -5
Steve, impressive leg day dude! I used to do barbell hacks back in my younger years when I trained at home and didn't have a squat rack! It is a good exercise, actually thats the original way of doing them before the hack machines!
Stay intense!
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Post by gti steve on Dec 30, 2006 21:03:58 GMT -5
Biceps
BB Curl 55 x 5 75 x 5 85 x 5 95 x 4 95 x 4
Cheat Curl 125 x 3 125 x 3 125 x 3
Triceps Decline Extensions 50 x 5 50 x 5 50 x 5 50 x 4 50 x 4
Wrist Plate Curling 25 x 10 25 x 10 25 x 10 25 x 10
Triceps Olympic Rings Dips bw x 5 bw x 6 bw x 5 bw x 5 bw x 5
Olympic rings Pullups BW x 8 bw x 9 bw x 8 bw x 8 bw x 7
Forearms Single Arm Hammer Curl on Preacher L: 20 / R: 20 x 5 L: 20 / R: 20 x 5 L: 20 / R: 20 x 5 L: 20 / R: 20 x 5 L: 20 / R: 20 x 5
All in all a great power arm day.
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Post by gti steve on Jan 1, 2007 12:42:37 GMT -5
Chest
Incline BB 135 x 5 155 x 5 175 x 5 185 x 3 185 x 4
Incline DB 50 x 5 60 x 5 70 x 5 80 x 5 80 x 4
Incline DB Fly 30 x 10 40 x 10 45 x 8
Cybex Chest Press 150 x 10 160 x 10 170 x 10
Seated PecDeck 90 x 10 120 x 10 135 x 10 150 x 8
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Post by mrbeefy on Jan 1, 2007 13:45:10 GMT -5
Looking good Man!!!!
HIT IT!!!
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Post by Tim Wescott on Jan 2, 2007 13:39:59 GMT -5
Inclines are friggin` climbing bro!!
I may try the BB Hacks with that type of bar if my knees will allow it!!
Stay focused,you`re really moving up in everything!!
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Post by gti steve on Jan 2, 2007 13:56:47 GMT -5
Thanks Tim!
Can't wait to hit back today. im finding out more and more thru experience that progress, for me personally, is all about periodization. changing it weekly like the P/RR/S routine does, seems to be working well for me.
and deff give the bb hacks a try. they feel great in the quads. i use the cambered bar so it allows me to keep the bar close to the body.
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Post by mrbeefy on Jan 2, 2007 18:41:40 GMT -5
Awesome workouts!!!!! Inspirational for sure!
Starting my 2007 slow and sure. Haven't decided if I wanted to continue P/RR/S or something different.
Will keep ya updated!
Hit it my man!!!
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Post by masterschamp on Jan 2, 2007 20:33:59 GMT -5
Steve, P/RR/S is an AWESOME system.........I'm doing it all the way to the show under Eric's supervision.
Keith
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Post by gti steve on Jan 2, 2007 22:40:25 GMT -5
Thanks guys! Canbt wait to get back on the P/RR/S routine in a few days!
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Post by gti steve on Jan 2, 2007 22:44:01 GMT -5
Back
Sumo Deadlift 135 x 10* 185 x 10* 225 x 10 275 x 8 315 x 6 315 x 7 315 x 6 315 x 7
Barbell CloseGrip TBar Row 45 x 20* 90 x 15 115 x `5 135 x 10 160 x 8 160 x 8 160 x 8
Wide Grip BB Row 95 x 10 115 x 10 135 x 10 135 x 10
Extra-Wide Pulldowns (front and behind neck) 100 x 10 120 x 10 120 x 8 140 x 6
Shrugs in SuperSquat 180/Side x 20 270/Side x 20 360/Side x 20 360/Side x 20
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Post by mrky03 on Jan 3, 2007 16:56:57 GMT -5
Impressive numbers Steve!
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Post by mrbeefy on Jan 3, 2007 19:45:49 GMT -5
Wow Steve-o !
looking good bro!
Looks like your kickin' it up for 2007!
BooYa! ;D
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Post by gti steve on Jan 3, 2007 20:05:08 GMT -5
Woohoo! Im gettin there. I couldnt believe how good the sumos felt. No jerking motion at all, just straight smoothe motion!
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Post by gti steve on Jan 4, 2007 19:27:22 GMT -5
Shoulders
Push Presses 135 x 8 135 x 8 145 x 6 155 x 5 155 x 6
Seated Front Dumbell Raises 15 x 10 20 x 10 25 x 8 30 x 7
Incline Dumbel Rear Delt Rows (25 sec rest) 25 x 12 25 x 12 25 x 12 25 x 12
BTB One-Arm Cross Cable Laterals 15 x 12 15 x 12 15 x 12
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Post by gti steve on Jan 6, 2007 14:33:09 GMT -5
Worked out in the park today, it was 72 degrees! they have a chin-up bar so i took my weight belt and did a modified arm day
Underhand Chins bw x 10 bw + 25lb x 8 bw + 25lb x 5 bw + 25lb x 5 bw + 25lb x 4 bw + 25lb x 4
Bench Dips bw x 20 bw x 20 bw x 20 bw x 20
Close Grip Pushups bw x 15 bw x 15 bw x 15
Plate Curls with Chain 25lbs x 10 25lbs x 10 25lbs x 10
ran mile and half in park
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Post by gti steve on Jan 7, 2007 13:21:04 GMT -5
BACK TO POWER/REP RANGE/SHOCK!!!!
POWER
Legs
Squats 135 x 15 185 x 10 185 x 5 225 x 8 225 x 5 245 x 5 255 x 5 265 x 5 265 x 4
Barbell Hacks 135 x 10 185 x 5 225 x 5 225 x 5 225 x 4
Leg Ext. 150 x 10 175 x 6 200 x 6 225 x 6 225 x 6
Lying Leg Curl 45 x 10 55 x 10 65 x 10 75 x 6 85 x 6 95 x 5 100 x 5!
Calf Raise in SuperSquat 180/Side x 30 180/Side x 30 180/Side x 30 180/Side x 30
Great workout! My 275 squats i was doing in previous weeks were parallel buty these 265s were ATG with no bands! Loving it!!
Legs are thrashed!
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Post by Tim Wescott on Jan 8, 2007 16:41:21 GMT -5
You`re improving steadily Steve.....remember your old journals,they just couldn`t compare to the progress you`re making.
Keep it up bro!!
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Post by gti steve on Jan 8, 2007 22:52:04 GMT -5
I will Tim, thanks!!
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