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Post by gti steve on Jun 19, 2007 12:13:05 GMT -5
Chest
Flat DB Press (1 min rest) 50 x 10 60 x 10 70 x 10 70 x 8 70 x 5
BW Dips (1 min rest) bw x 10 bw x 10 bw x 9 bw x 8 bw x 6, RP bw x 3, RP bw x 1.2344 bw x 5, RP bw x 2, RP bw x 1
HS Decline 45/side x 12 70/side x 8 45/side x 10
Chest stretch with 30lb db for 60 seconds, ouch
workout took about 35 min! short but intense
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Post by RUBICON19 on Jun 19, 2007 12:45:58 GMT -5
Hey Steve. At some point try to do a contrcted position flye exercise followed immediately by the stretch. Example: Cable cross - failure + SSW/ Chest DB stretch :
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Post by gti steve on Jun 19, 2007 12:50:26 GMT -5
Sounds good Randy! Thanks!
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Post by Tim Wescott on Jun 19, 2007 13:32:37 GMT -5
Good one Steve!!
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Post by gti steve on Jun 20, 2007 12:58:21 GMT -5
Back
Pullups bw x 20 bw x 12 bw x 9
TBar in the Corner 90 x 15 135 x 15 160 x 8, Drop 135 x 6, Drop 90 x 5
HS Deadlift 225 x 10 315 x 8 315 x 6
DY Row 45/Side x 20 70/Side x 12 90/Side x 8, Drop 45/Side x 10
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Post by RUBICON19 on Jun 20, 2007 21:43:36 GMT -5
Damn good pullups Steve
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Post by gti steve on Jun 21, 2007 7:33:37 GMT -5
Thanks Randy!
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Post by gti steve on Jun 21, 2007 7:37:33 GMT -5
Little 7am workout
Close Grip Bench // Superset // EZ BAR Skullcrushers (1 min rest)
135 x 10 // SS // 25/Side x 10 135 x 10 // SS // 25/side x 9 135 x 8 // SS // 25/side x 9 135 x 6 // SS // 25/side x 7
V Handle Pressdowns (1 min rest) 60 x 10 70 x 10 80 x 10 80 x 10, Drop 60 x 10, Drop 50 x 5
EZ Bar Curl 20/Side x 10 25/Side x 10 30/Side x 10 32.5/Side x 8 35/Side x 7, Drop 20/Side x 8, RP 20/side x 4, RP 20/side x 2 30/Side x 8
Incline DB Curl // SS // Hammer Curl 25 x 10 // SS // 20 x 6 30 x 10 // SS // 20 x 5
15 min HIIT
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Post by chanman83 on Jun 21, 2007 9:13:09 GMT -5
very nice brotha!
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Post by gti steve on Jun 21, 2007 10:24:20 GMT -5
Thanks chan!
My arms were swollen, supersets are something they havent been used to!
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Post by mrky03 on Jun 21, 2007 19:50:38 GMT -5
Thanks chan! My arms were swollen, supersets are something they havent been used to! I've been using supersets for arms on rep range week, I love it! Unbelievable pumps! Keep it going Steve!
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Post by gti steve on Jun 23, 2007 11:35:48 GMT -5
Shoulders
Side Laterals // Supersetted // Front Raises 20 x 15 // SS // 20 x 10 20 x 14 //SS // 20 x 10 25 x 10 //SS // 25 x 8 25 x 8 // SS // 25 x 6
Standing DB Press (1 min rest) 40 x 10 45 x 10 50 x 9 50 x 8, Drop 25 x 6, RP 25 x 2
Smith Upright Row 25/Side x 10 35/Side x 10 45/Side x 8 45/Side x 7, Drop 25/Side x 5
Bent Over Cable Laterals (not sure if weight is accurate, it didnt feel like it) 20 x 15 L+R 35 x 12 L+R 50 x 12 L+R 50 x 12 L+R
HS Shrug 180 x 15 180 x 15 240 x 12 // SS // standing calf machine shrug - 200 x 10 240 x 12 // SS// standing calf machine shrug - 260 x 10 240 x 10 // SS// standing calf machine shrug - 290 x 10
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Post by Tim Wescott on Jun 25, 2007 11:04:23 GMT -5
NICE !!!!!
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Post by gti steve on Jun 26, 2007 8:05:38 GMT -5
Back
Pullups 18 12 9
Deadlifts 275 x 8 315 x 5
Neutral Grip Pulldowns 160 x 12 180 x 9 200 x 6
CloseGrip HS Row (1 second pull, 2 second squeeze, 2 second release) 180 x 10 180 x 10 180 x 8
Pullups 8
Romanian Chair Situps 10 8
Hanging Leg Lifts 10 10 10
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Post by Tim Wescott on Jun 26, 2007 9:50:00 GMT -5
Another good one Steve........nice deads!!
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Post by gti steve on Jun 26, 2007 9:54:43 GMT -5
Thanks Tim. I was eager going into the workout hoping to grab 365 for a single, but i backed off the max effort today and focused on really squeezing the back and letting it work which is why i cut the deads down to 2 sets.
I need to do this for chest as well
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Post by gti steve on Jun 26, 2007 12:05:05 GMT -5
Chest
Flat BB Bench 135 x 12 155 x 10 175 x 8 185 x 7 195 x 5
Dips Superseted with Machine Seated Chest Press 10 // SS // 100lb x 10 12 // SS // 100lb x 10 11, RP 4, RP 1 // SS // 100lb x 5
Close Grip Incline 135 x 10 135 x 10
Incline DB Fly Superseted with Flat DB Pullover 25 x 20 // SS // 35 x 12 35 x 12 // SS // 45 x 11 35 x 10 // SS // 45 x 11.2334
Cable Crossover Superseted with DB Chest Stretch 40 x 20 (ouch!!!!) // SS // 30 x 45 seconds! couldnt get the full 60!
workout time - 35 min., massive pump for my chest. finally hit 195 on flat without a spot. woohoo!
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Post by RUBICON19 on Jun 26, 2007 16:25:54 GMT -5
How did the contraction exercise SSW the stretch feel?
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Post by gti steve on Jun 26, 2007 16:28:58 GMT -5
felt great. i couldnt get the full 60 seconds becuase the 45seconds alone were torture enough!
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Post by mrky03 on Jun 26, 2007 16:29:49 GMT -5
GOOD ONE STEVE!
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