Still Goin Thru It

[gti steve]

Thanks Tiffany! Yea lower back discomfort is virtually gone! im so happy lol i cant even express it

[mrbeefy]

Damn Steve!

Macho Workout Dude!
Kinda agree with Sal.....Mucho work for one sitting!

Don't burn out, brother!

Good things come to he who waits!

[gti steve]

If good things come to those who wait, then how come early bird gets the worm?

#smileydidisaythat8ws#

[mrbeefy]

Who wants to eat worms anyways?!?

Probably good protein though

[gti steve]

Chest

Incline DB Press
50 x 10
60 x 10
70 x 8
80 x 5
80 x 5

Dips
15
12
bw + 25 x 10

Incline Cybex Machine
130 x 15
145 x 15
160 x 10
145 x 15

High rep days, just the basics. didnt feel particulary strong today but got thru it!

[gti steve]

Rep Range Back

Vbar Barbell Row (in the corner)
35 x 30
70 x 20
105 x 15
130 x 12
155 x 10
175 x 7

Rack Deadlifts
225 x 10
275 x 8
315 x 8
315 x 8
315 x 8

Body Rows (hanging from chinup bar, body parallel to ground)
neutral grip x 18
over/under grip x 12
under/over grip x 12
neutral x 8 failure

Seated Medium Grip Row
80 x 15
90 x 15
90 x 15

Barbell Shrugs
225 x 15
225 x 12
225 x 15

Shrugs in Supersquat
180/Side x 20
180/Side x 20 failure
180/Side x 20 failure
180/Side x 20 failure

back is feeling good today! didnt go super heavy but deff an effective workout. i feel my lats and traps are real right right now! worked up an insane sweat!!! love it!!!

[mrbeefy]

Looks good!

Have you ever tried one-arm rows in a smith machine?

Tried them for the first time yesterday. Lats are tight today!

Take bar to bottom of smith machine.
Load weight.
Use one hand to row up, just like one arm DB rows.
Squeeze lats tight.

killer!

[gti steve]

Gotta give that a shot on my SHOCK week!!

I recomend the body-rows to everyone.

www.jumpusa.com/chinup4.jpg

similar to this, but keep feet elevated and parallel to floor!!

[mrky03]

Wear it out Steve!

[gti steve]

Rep Range Shoulders

Power Clean & Push Presses
45 x 10 (press no push)
105 x 10 (press no push)
135 x 8
165 x 5
185 x 3 PR # 1!
195 x 1 PR # 2!!

Standing Single Arm DB Press
L: 30 x 10 / R: 30 x 10
L: 40 x 10 / R: 40 x 10
L: 45 x 10 / R: 45 x 10

Cybex Shoulder Raise
80 x 12
90 x 12
105 x 12

Rear Delt Pec Deck
80 x 15
90 x 15

Abs
Crunches supersetted with Reverse Crunch
25 // ss // 15
25 // ss // 15
25 // ss // 20
25 // ss // 20


great shoulder day! the power clean from the floor for 185 felt so solid. a weight i never touched! and then the 195, oh man i was psycheddddd!!! i went for 2 more reps on 195 but they were only half way up then back down!! im goinna play around with this weight for a while

progress baby! now im enjoying my shake!

[Hoopie]

Great w/o's Steve! Keep it up my friend! Have you ever thought about doing a quick pre exhaust super set prior to your w/o's? I do one for back and sometimes for arms and it works well....Just something you might want ot throw in..

[gti steve]

I have worked with pre-exhausts before and they are deff something to add in. Right now, for my main compound lifts I am training for pure power and i wouldnt wanna be preexhausted for them. But the the other movements such as isolations and machine movemtns, i train with reps.

next week tho is shock week, so ill be doing many pre-exhaust and supersets

but out of curiosity, wat would you recommend?

[mrbeefy]

Steve-o!

Something else I tried with some success, is a form of pre-exhaust.

For example:

If I know that Saturday is my chest day....
On Friday...at the end of my workout, I'll do some cross cable or Pec-Deck hard and tight just to get the blood into the muscle.
When Saturday comes around, there is a slight DOMS going on already, and really creates a great pump.

Just can't over do it. Finding the right balance is key.

[gti steve]

I'll give it a shot. sunday im doing legs again, so maybe tonight ill do some squats with just the bar

[Hoopie]

This is what Tim sent to me to do as pre exhaust. Its killer.....

Chest;
Flyes,then right to benches
Incline flyes-incline BB or DB presses
Crossovers-Dips

Shoulders:
Laterals-Bradford press-or press of your choice
Rear delts:
Face-Pulls-bent-over laterals

Biceps:
BB Curls-Concentration Curls
DB Curls-Cable Curls

Triceps:
Pressdowns to Skullcrushers
kickbacks to french press

Quads:(agonizing)
Leg Ext.-squat
Leg Ext.-leg press or hack
Leg Ext.-Front Squat on Smith (my personal favorite for the teardrop muscle

Hams:
Leg curls of any kind-stiff-leggeds

[gti steve]

thanks alot hoops! ill let you know how it goes!

[Tim Wescott]

Pre-Exhaust is very humbling poundage wise,but very effective intensity wise and hypertrophy wise.

I`m quite the wise guy ain`t I ? LOL

[mrbeefy]

Steve-O!

Gotta listen to that TIm guy..........HE is ALL WISE and KNOWING!!

Perhaps this forum should be called, " (Tim Wescott) = WOTW
"WIZARD OF THE WEB!"

If da MAN says, pre-exhaust..... I PRE-EXHAUST!!!!!!

;D

[gti steve]

hahah Tim does have an extensive amount of experience. i mean, he has been working out for almost 50 years. #smileydidisaythat8ws# #smileybusted4nh#

[gti steve]

Shock Week!!!


Legs
Leg Extensions Supersetted with Squats
125 x 10
185 x 10

175 x 10
185 x 10

175 x 10
185 x 8

Single Leg Extensions Supersetted with Front Squats
L: 50/R: 50
135 x 10

L: 60/R: 60
135 x 10

L: 60/R: 60
135 x 10


Lying Leg Curl Supersetted with Stiff Leg Deads
55 x 10
95 x 10

75 x 10
95 x 10

85 x 10
95 x 10

Standing Single Leg Curl (no rest between sets)
L: 50 / R: 50
L: 50 / R: 50
L: 50 / R: 50

Reverse Hyper Extensions
BW x 20
BW x 20
BW x 20


Standing Cald Raises in Supersquat Supersetted with Leg Press Calf Raises
135/Side x 30
135/Side x 10

135/Side x 30
135/Side x 10

135/Side x 30
135/Side x 10



Very humbled on the squats today. but it felt really good to not go super heavy for a change. next week tho, thats a diff story! booyahhh!!