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Post by gti steve on Feb 7, 2007 19:07:16 GMT -5
went back today and did a full body day to ease back into it
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Post by gti steve on Feb 7, 2007 19:09:45 GMT -5
BB Bench 135 x 15 135 x 15
BB Squat 145 x 15 145 x 15
BB TBar Row (in Corner) 100 x 15 100 x 15
Underhand Chinups bw x 10 bw x 10
Standing DB Shoulder Press 40 x 12 40 x 12
Standing 1 Arm DB Shoulder Press L: 40 x 10 R: 40 x 10 L: 40 x 10 R: 40 x 10
Lying Adam's Extensions (Triceps) 25 x 20 35 x 20
Lying Leg Curl 55 x 10
Seated DB Curl 30 x 10
Dips bw x 10 bw x 10
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Post by gti steve on Feb 8, 2007 13:22:07 GMT -5
wow im sore all over
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Post by mrbeefy on Feb 8, 2007 14:14:39 GMT -5
Sore all over is a good thing.....and expected.
But how is your sciatica holding up?
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Post by gti steve on Feb 8, 2007 14:37:13 GMT -5
Today its feelings dulled-down. its not debilitating me as much as it used to. it was relatively gone last night when i was working out which was SUCH a relief. little by little its beginning to dissipate.
the entire workout last night was compounds and im so damn sore all over. never got this reacton before from doing so little.
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Post by gti steve on Feb 9, 2007 18:57:00 GMT -5
Rep range Chest/Biceps (everything with 30-45 seconds rest)
Incline DB Press 50 x 10 60 x 10 70 x 10 70 x 5
Flat DB Flye 30 x 10 30 x 10 35 x 10 35 x 10
Dips BW x 10 BW x 10 BW x 10 BW x 8
Low Cable Flyes 35 x 15 60 x 12 60 x 12
Biceps Alt. DB Curl 35 x 10 35 x 6 40 x 6 40 x 6
Straight Bar Curl 55 x 10 55 x 10 55 x 10
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Post by Tim Wescott on Feb 9, 2007 20:59:59 GMT -5
Nice workout Steve!!
Must have been tough using those poundages with those quick rest periods......just like I like it !! #arockon6ha#
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Post by gti steve on Feb 10, 2007 8:33:13 GMT -5
It was deff a killer Tim. But i need to get back into the swing of things so i need to shock and psyche myself up!
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Post by mrky03 on Feb 10, 2007 10:32:14 GMT -5
I like that "live and die in the squat rack"! Glad to hear that you're doing better.
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Post by gti steve on Feb 10, 2007 12:15:08 GMT -5
Thanks Joel!
Back / Triceps
Rack Deadlift 225 x 10 275 x 5 315 x 5 315 x 5 365 x 3 405 x 2 405 x 2
Barbell TBar Row (in corner) 90 x 15 135 x 12 135 x 12 135 x 12
Neutral Grip Pulldown 100 x 15 120 x 15 120 x 12
Sternum Chins bw x 6 bw x 5 bw x 5
Wide BB Shrugs 225 x 10 315 x 8 315 x 7 315 x 8
Triceps
Decline Adam's Extensions 15/Side x 10 15/Side x 10 15/Side x 12
Fixed Bar Extensions bw x 15 bw x 12 bw x 12 bw x 10 bw x 10
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Post by gti steve on Feb 11, 2007 12:33:08 GMT -5
Shoulders
Military Press 95 x 12 135 x 8 135 x 7
Seated DB Press 50 x 10 55 x 10 60 x 8 60 x 7
Rear Delt Raise on Incline Bench 15 x 15 15 x 15 15 x 15
Seated Cybex Shoulder Press 140 x 10 140 x 10 160 x 8
Cardio on high incline/resistance Elliptical for 15 min @ 200 cals
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Post by mrbeefy on Feb 11, 2007 20:41:24 GMT -5
NICE shoulder day Bro!!!
KEEP ON PUSHING!!!!
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Post by Rich on Feb 11, 2007 22:00:06 GMT -5
Nice #'s on the militaries and DB presses Steve!
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Post by Hoopie on Feb 11, 2007 23:35:19 GMT -5
Great shoulder w/o Steve!
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Post by gti steve on Feb 12, 2007 7:40:08 GMT -5
Thanks guys! I know im gettin stronger in the shoulder area, but it seems like they just arent growing!!!
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Post by mrbeefy on Feb 12, 2007 7:51:54 GMT -5
I know what you mean. I DO feel stronger in the shoulders too, and the rear delts look ok, bit the front and sides just don't seem to show much growth.
I think it may have a lot to do with my posture! My mother should have told me to "sit up straight" more often!
Keep hittin it Bro.....they'll come around!!!
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Post by gti steve on Feb 12, 2007 7:56:33 GMT -5
I know if i had a spot for DB presses, i could have deff gone 10-15lbs more. i hate asking for spots tho in my gym.
my rear delt is coming along, its not as flat and soft as it used to be. its starting to get dense and defined.i want cannon-ball shoulders, ya know? is that so much to ask?! #smileyonsoapbox4jy#
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Post by mrbeefy on Feb 12, 2007 8:11:48 GMT -5
NOT TOO MUCH TO ASK!
ME too! I want the nice round cannonball shoulders, that are striated, and vascular!
I hate asking for spots too. I only do if it's really necessary. But everybody asks me for a spot! I've had to tell people that I'd be happy to spot them, when I'M DONE. I don't mind spotting for a few reps, but some people want you to hang around for a full set or two, and then some! Amateurs!
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Post by gti steve on Feb 12, 2007 8:21:56 GMT -5
I hate asking for spots too. I only do if it's really necessary. But everybody asks me for a spot! I've had to tell people that I'd be happy to spot them, when I'M DONE. I don't mind spotting for a few reps, but some people want you to hang around for a full set or two, and then some! Amateurs! 100% agree!
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Post by gti steve on Feb 13, 2007 19:26:31 GMT -5
Power Chest / Biceps
Flat Bench in Rack 185 x 5 185 x 5 185 x 5 225 x 1 (negative) 225 x 1 (negative) 275 x 3 (lock outs) 275 x 3 (lock outs)
Weighted Dips bw + 25 x 6 bw + 45 x 6 bw + 70 x 5
30 Degree Incline DB Bench 65 x 6 75 x 6 75 x 6 75 x 6
Biceps BB Curl 85 x 5 95 x 5 135 x 5 (cheat set) 95 x 5 95 x 5 95 x 4
Incline Alt. DB Curl 30 x 8 40 x 5 40 x 4
Spent!!!!!!2!~`!~
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