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Post by blade on Apr 28, 2007 6:05:43 GMT -5
SHOCK WEEK
ARMS
BICEPS SUPERSET EZ CURL BAR // ALT DB HAMMER CURLS 85/12 // 55/10 105/12 // 55/10
DROPSET HAMMER MTS INDEPENDENT BICEP CURL 120/10 , 100/8 , 80/6 140/10 , 100/9
TRICEPS SUPERSET ROPE PUSHDOWN // REV GRIP PUSHDOWN 160/10 // 130/10 190/8 // 190/6
DROPSET SEATED DIPS (HAMMER STRENGTH) 320/8 , 270/8 , 180/10 230/10 , 180/11
Short but intense. I've been wearing my forearm support all week and my tendon isn't bothering me while training so should be normal in a couple more weeks. Only thing I don't like is that I feel like I lose range of motion with it when my forearm tightens up and tries to make it pop off. Cool thing is the max is a 14 inch forearm and I can wrap it but it barely makes it to the velcro attachment so i guess my foram is around 12+. ;D
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Post by blade on Apr 28, 2007 6:09:05 GMT -5
You boys are putting in some heavy duty leg w/o's! Do you have some goal weights you want to get to on leg press,deads etc ? Well I haven't really set a goal for weights officially but I always try to be heavier on POWER week only and compare it to my last Power week. I'd like to hit the 1,000lb mark on Presses (currently 885 is best at 4 reps) and I'm barely over the 400lb mark on Dead's but never set a heavy goal for that one yet.
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Post by mrky03 on Apr 28, 2007 9:13:02 GMT -5
Short and intense is how I like it! Shock week workouts certainly are shorter than power week, at least for me, about half as long.
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Post by blade on Apr 28, 2007 12:01:29 GMT -5
SHOCK WEEK COMES TO AN END WITH SHOULDERS!! ADDED CALVES
SUPERSET WG UPRIGHT SMITH ROW // DB SIDE LATERALS 135/12 // 35/10 135/10 // 35/8 155/10 // 30/10
REV INCL DB FACE PULLS // BENT DB LATERALS 40/10 // 25/12 40/10 // 25/10 40/10 // 25/10
DROPSET HAMMER STRENGTH IND MTS PRESS 220/10 , 180/10 , 140/10 260/10 , 220/6 GASSED OUT :beat:
CALVES TOE PRESS 12 PLATES / 12 14 PLATES / 10 16 PLATES / 10
SEATED CALF RAISE 90/ 15 140/12
VERY GOOD WEEK FOR ME. SHOUDLERS FEEL GOOD, TENDON FEELING MUCH BETTER WITH THE BRACE JUST HAVE TO KEEP AN EYE ON MY KNEE FOR NOW.
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Post by blade on Apr 28, 2007 12:03:08 GMT -5
Short and intense is how I like it! Shock week workouts certainly are shorter than power week, at least for me, about half as long. AIN'T THAT THE TRUTH! WORKS OUT GOOD SOMETIMES ESPECIALLY ON SATURDAYS WHEN ITS 88 DEGREES HERE AND I WANYT TO HEAD OUT TO THE POOL
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Post by Tim Wescott on Apr 30, 2007 16:14:15 GMT -5
Damg good training!!
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Post by mrky03 on Apr 30, 2007 17:48:53 GMT -5
Blade you keep raising the bar! Makes it tough to keep up! Thanks for the motivation!
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Post by blade on Apr 30, 2007 20:48:51 GMT -5
Blade you keep raising the bar! Makes it tough to keep up! Thanks for the motivation! THANKS TIM AND MRKY! YOU GUYS MAKE ME WANT TO KEEP RAISING THE BAR
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Post by blade on Apr 30, 2007 20:49:09 GMT -5
WEEK 5
REP RANGE
BACK
GOOD MORNINGS 135/10 155/9 185/8
WG LAT PULLDOWNS 220/8 235/8 250/8
CG IND PULLEY SEATED CABLE ROWS 140/15 180/12
STIFF ARM PULLDOWNS 145/15 160/12
TWO HAND BENT DB ROWS 50/15
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Post by RUBICON19 on Apr 30, 2007 20:52:54 GMT -5
Nice workout Blade! Simple but obviously effective!
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Post by blade on May 1, 2007 4:54:47 GMT -5
Nice workout Blade! Simple but obviously effective! Thanks Randy. Considering I was a Rockfest the day before from 9am to 7pm, and I wasn't drinking protein shakes, I was suprised at the strength I managed to still have. lol I came in today with little bit sunburned and a few bruises from the WWE chest chops me and my boys had the crazy idea of doing to each other. LMAO
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Post by masterschamp on May 1, 2007 9:08:31 GMT -5
few bruises from the WWE chest chops me and my boys had the crazy idea of doing to each other. LMAO
Sounds like a pump up technique to bring out some veins to me!!
Keith
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Post by blade on May 1, 2007 16:33:38 GMT -5
Well Keith the girls weren't complaining either. lol Tons of compliments about my chest. I was pumped that day.
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Post by blade on May 2, 2007 5:27:17 GMT -5
REP RANGE
CHEST
DB INCLINE PRESS 90/8 95/8 100/8 WITH PAUSE AT BOTTOM
DB FLAT PRESS 100/8, 8, 8
LOW CABLE FLY 60/10 70/10
MACHINE FLY 150/15 200/8
FELT REAL STRONG TODAY. I SHOULD HAVE WENT WITH SOME BB WORK SINCE THIS GYM'S DB STOPP AT 100 BUT IT WAS EFFECTIVE.
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Post by mrbeefy on May 2, 2007 5:49:06 GMT -5
Very Nice!
SOLID Training!
Keep at it Bro!
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Post by Karrie on May 2, 2007 8:41:57 GMT -5
You had an EXCELLENT SHOCK week and rep range looks GREAT so far too!!!!!
What is you diet lookin' like?
BTW how is your daughter doing?? Haven't been on BMass for a while.
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Post by chanman83 on May 2, 2007 9:55:24 GMT -5
BLADE IS A MONSTA!
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Post by blade on May 2, 2007 11:04:31 GMT -5
You had an EXCELLENT SHOCK week and rep range looks GREAT so far too!!!!! What is you diet lookin' like? BTW how is your daughter doing?? Haven't been on BMass for a while. Still in a bulk right now. Got sick earaly last month so lost some ground there but back up to 228. I want to be around 230-235 by 1st week of June. I start cutting Mid June so diet right now isn't all that strict. 3-4 good solid meals, zero impact bar, pre+post workout shakes. That's about it. I slack a bit on weekends with fewer calories but not so strict foods. lol
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Post by blade on May 2, 2007 11:06:56 GMT -5
Oh and ass for my daughter, she's awesome. Couple more years and she'll be here full time with me. She's got softball this summer so we will be restricted in how long she stays with me but it'll all workout when time comes. She's 11 now, gave up her karate cause she's bored and wants to get into more ball sports. She was a friggin blackbelt in karate and a purple in Kenpo.!!!! She's crazy but that's ok. She follows my steps i guess.
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Post by blade on May 2, 2007 11:07:51 GMT -5
Thanks beefy and chan!!!! Time to turn it up a notch!
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