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Post by gti steve on Jan 15, 2007 17:07:05 GMT -5
Thanks Tiffany! Yea lower back discomfort is virtually gone! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) im so happy lol i cant even express it
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Post by mrbeefy on Jan 15, 2007 20:34:41 GMT -5
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!
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Post by gti steve on Jan 15, 2007 22:07:38 GMT -5
If good things come to those who wait, then how come early bird gets the worm?
#smileydidisaythat8ws#
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Post by mrbeefy on Jan 16, 2007 3:54:56 GMT -5
Who wants to eat worms anyways?!? Probably good protein though ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by gti steve on Jan 16, 2007 22:37:24 GMT -5
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!
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Post by gti steve on Jan 17, 2007 20:11:51 GMT -5
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!!!
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Post by mrbeefy on Jan 18, 2007 15:09:36 GMT -5
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! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by gti steve on Jan 18, 2007 15:43:02 GMT -5
Gotta give that a shot on my SHOCK week!! I recomend the body-rows to everyone. www.jumpusa.com/chinup4.jpgsimilar to this, but keep feet elevated and parallel to floor!!
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Post by mrky03 on Jan 18, 2007 17:53:26 GMT -5
Wear it out Steve!
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Post by gti steve on Jan 18, 2007 20:11:06 GMT -5
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!
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Post by Hoopie on Jan 19, 2007 9:55:35 GMT -5
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..
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Post by gti steve on Jan 19, 2007 10:25:18 GMT -5
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 ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) but out of curiosity, wat would you recommend?
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Post by mrbeefy on Jan 19, 2007 10:48:31 GMT -5
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.
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Post by gti steve on Jan 19, 2007 10:56:13 GMT -5
I'll give it a shot. sunday im doing legs again, so maybe tonight ill do some squats with just the bar
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Post by Hoopie on Jan 19, 2007 15:58:07 GMT -5
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
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Post by gti steve on Jan 19, 2007 18:03:00 GMT -5
thanks alot hoops! ill let you know how it goes!
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Post by Tim Wescott on Jan 20, 2007 9:58:55 GMT -5
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 ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrbeefy on Jan 20, 2007 19:27:34 GMT -5
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
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Post by gti steve on Jan 21, 2007 10:53:59 GMT -5
hahah Tim does have an extensive amount of experience. i mean, he has been working out for almost 50 years. #smileydidisaythat8ws# #smileybusted4nh#
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Post by gti steve on Jan 21, 2007 10:57:20 GMT -5
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!!
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