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Post by mrbeefy on Jan 26, 2007 9:05:56 GMT -5
Power week............ahhhhh yes.......
I can smell the adrenilen (sp?) now.......
or is it the coffee? hmmmmmmm
Prepare brother...get that mind-muscle connection....
and remember - POWER WEEK- GO HEAVY OR GO HOME!!!!!
Tear it up!!!!
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Post by gti steve on Jan 26, 2007 9:29:41 GMT -5
I cant wait but that throbbing in my lower back/above but cheek is STILL lingering. i stand up and i get a direct shock on my ass and i feel a hard throbbing on the outside of my right calf! this has been over a month now, EVERYDAY! i dono what to do!!! i dont want to take off from the gym but im so pissed
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Post by mrbeefy on Jan 26, 2007 9:47:17 GMT -5
old prison injury? ;D Oh, above your cheek...sorry.
Sciatica? Stretching? Heat?
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Post by gti steve on Jan 26, 2007 9:54:50 GMT -5
Well if it was sciatica, the chiro said i would have a tignling or numbness in my hamstring area, which i dont, so she ruled that out.
i have been doing stretching, but it hasnt been helping very much. and she told me to apply ICE instead of heat. which i have been doing. could i possibly have a herniated disk??
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Post by mrbeefy on Jan 26, 2007 10:49:59 GMT -5
hey, in this sport...anything is possible. Keep in touch with the doc and do what they say.
Do what you can in the gym, but don't hurt yourself.
It won't be worth the time away recivering, so cirumvent that by playing it dafe until your body is ready.
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Post by gti steve on Jan 27, 2007 12:42:43 GMT -5
Power Chest / Biceps
Flat BB Bench 165 x 5 185 x 5 195 x 3 PR! 185 x 4 185 x 4
Incline DB 75 x 6 80 x 5 80 x 4 80 x 3 80 x 3
Weighted Dips bw + 25 x 6 bw + 50 x 6 bw + 60 x 5
Biceps
Cheat BB Curl 115 x 5 135 x 5 135 x 4 135 x 4
Alt. DB Curl 30 x 5 40 x 5 45 x 5 50 x 4 PR!
Weighted Underhand Chins bw + 25 x 5 bw + 50 x 4 bw + 90 x 1 PR! {negative} bw + 90 -1 {negative} bw + 90 -1 {negative} bw + 90 -1
Core Work Resistance Band Twists Blue band x 10 each side, hips locked postion, twist at top only
Resistant Band Situps (band under armpits, someone holds them back) red band x 10 red band x 10
lots of lower back stretching
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Post by gti steve on Jan 28, 2007 10:35:41 GMT -5
Power Back / Triceps
"V" Handle Pullups BW x 6 BW x 6 BW x 5 BW x 5 BW x 4
Straight Bar Neutral Pulldowns 100 x 10 120 x 10 140 x 10 160 x 8 160 x 6
Head Supported BB Rows 105 x 10 135 x 8 135 x 6
DB Rows L: 60 x 8 / R: 60 x 8 L: 70 x 8 / R: 70 x 8 L: 80 x 8 / R: 80 x 8 L: 90 x 6 / R: 60 x 6
Triceps Decline Neutral Bar Extensions (parallel to floor) 50 x 5 (not including bar weight) 50 x 6 (not including bar weight) 50 x 5 (not including bar weight) 50 x 5 (not including bar weight) 50 x 5 (not including bar weight)
Fixed Bar Extensions in Squat Rack Lowest rung x 6 Lowest rung x 6 Lowest rung x 6 Lowest rung x 6 Lowest rung x 6
Cable Pushdowns (the weight may be wrong because i think the numbers reflect both ends of the pulley system,im not sure) 120 x 8 130 x 6 140 x 6 150 x 5 (stack)
Seated Dips 8 plates x 6 8 plates x 6 8 plates x 6
i wanted to do deadlifts so bad but i held myself back. i dont need to aggrevate my lower back ANY more. the head supported rows were great because it wasnt like a "T-Bar" chest supported machine. i simply placed my head on the incline head portion of the bench and rowed. it took my lower back out of it. felt great. lower back needs serious rest so i wont be doing deadlifts or heavy squats for a lil bit #smileybusted4nh#
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Post by mrbeefy on Jan 29, 2007 8:30:52 GMT -5
WOW!!!
Killer workout!
You are gonna be a monster!!!
Keep hitting it Bro!!!!
Frank
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Post by gti steve on Jan 29, 2007 22:35:17 GMT -5
Legs Seated Leg Ext. giant set, no rest 120 x 10 (setting 1) 120 x 10 (setting 2) 120 x 10 (setting 3) 120 x 10 (setting 4) 120 x 10 (setting 5) Seated Leg Ext. 150 x 6 170 x 6 190 x 6 205 x 5 Lying Leg Curl Giant Set, no rest 70 x 10 (setting 1) 70 x 10 (setting 2) 70 x 10 (setting 3) Lying Leg Curl 80 x 5 90 x 5 100 x 5 110 x 5 125 x 4 Semi-Supported 1 Leg Squats L x 2/ R x 2 L x 2/ R x 2 L x 2/ R x 2 Blah day. Felt very lost without squats but my legs got a serious pump. 1 legged squats are extremely hard! lol ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by RUBICON19 on Jan 29, 2007 22:51:12 GMT -5
Looks tuff either way
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Post by mrbeefy on Jan 30, 2007 7:02:46 GMT -5
Imagine how hard they would be if you actually just had one leg!!! NICE WO ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by gti steve on Jan 30, 2007 7:12:32 GMT -5
Thanks guys.
Those 1 leg squats are a killer. i recomend you give them a shot if you have some spare time. i was humbled lol!
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Post by Intensity on Jan 30, 2007 11:02:14 GMT -5
Good job on those bis dumbels curls Steve! There is nothing like the feeling of curling a new personnal best!
Stay intense!
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Post by masterschamp on Jan 30, 2007 11:37:32 GMT -5
Looking good on those giant sets, Steve!
Keith
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Post by gti steve on Jan 30, 2007 15:21:05 GMT -5
Thanks guys!!
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Post by Tim Wescott on Jan 30, 2007 17:17:39 GMT -5
Tuff stuff Steve.............I`m still impressed !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Jan 30, 2007 19:08:05 GMT -5
One word Steve, INTENSE!! Yes one leg squats are killer!
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Post by gti steve on Jan 31, 2007 7:26:24 GMT -5
Its amazing, i can push 200+ lbs on 2 leg squats, but when it comes to 1 leg, i can barley do 1 LOL. gonna keep thjese in my routine until i can do them unassisted.
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Post by mrbeefy on Jan 31, 2007 7:42:29 GMT -5
Probably has a lot to do with balance and stabilizer muscles, I would guess.
Use intutive training when it comes to this. Work the muscle the way YOU FEEL IT best, don't worry about the numbers or ego.
After all, do you want to be the next QUADZILLA, with beefy, cut quads.....or stick man saying , "Yea...I can press 1,000 lbs!" ?
Give me QUADZILLA BRO!!!!!
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Post by gti steve on Jan 31, 2007 10:11:56 GMT -5
if you build them, they will come!!!
After having this sciatica, im now not about the numbers. as much as that hurts, i am more form over numbers now!
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