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Post by gti steve on Jul 3, 2007 17:44:21 GMT -5
Back
Pullups bw x 15 bw x 10 bw + 25lb x 6 bw + 25lb x 6
Barbell Row 135 x 15 155 x 12 185 x 12, RP x 3, RP x 1 205 x 6, RP x 2, Drop 185 x 5, Drop 135 x 12
DB Row 70 x 12 80 x 10 95 x 10
Hammer Strength Row (1-Arm at a time) 90 x 12, L+R, 180 x 10 (Both hands) 135 x 8 L+R
Good Mornings 65 x 12 95 x 12 115 x 8
Pullups bw x 6 bw x 6
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Post by Tim Wescott on Jul 3, 2007 17:56:06 GMT -5
Impressive as usual Steve!
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Post by RUBICON19 on Jul 3, 2007 20:33:06 GMT -5
Nice back day. Great chins!!!!
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Post by gti steve on Jul 5, 2007 11:59:35 GMT -5
Flat DB Press 60 x 12 70 x 10 70 x 10 80 x 7, RP x 1, Drop 60 x 6
Incline HS 45/side x 15 70/side x 10, RP x 4, RP x 2 80/side x 9, RP x 2, Rp x 1 45 x 10, RP x 4, RP x 3
High Pulley Cable Fly 50 x 15 60 x 12 70 x 8
Slight Incline DB Fly (arms straight out, parallel to ground) 20 x 10 20 x 10 20 x 8
Ab work
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Post by TNA on Jul 5, 2007 13:58:39 GMT -5
Sweet chest w/o Steve!
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Post by mrky03 on Jul 5, 2007 15:45:54 GMT -5
Good going Steve. I want to hear how you like training Ramo style! ;D
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Post by RUBICON19 on Jul 6, 2007 19:32:06 GMT -5
Good going Steve. I want to hear how you like training Ramo style! ;D Did you say "RAMO STYLE" ??
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Post by gti steve on Jul 6, 2007 19:37:06 GMT -5
So far so good guys! I trained shoulders today, not sure if it was the best thing since i trained chest yesterday
Reverse Laterals 15 x 15 15 x 15 20 x 10
Smith Press // Superset // Bradford Press 135 x 10 // SS // 55 x 12 135 x 10 // SS // 55 x 11 135 x 9 //SS // 55 x 10
Uni-Lateral Side Laterals 25 x 10 L+R 30 x 10 L+R 35 x 9 L+R 40 x 9 L+R (PR!)
Uni-Lateral HS Press 45/Side x 15 70/Side x 12 80/Side x 10 90/Side x 5
Abs Bar on Shoulders Twist // Superset // Reverse Crunch 12lb bar x 50 // SS // BW x 20 12lb bar x 50 // SS // BW x 20 12lb bar x 50 // SS // BW x 20
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Post by RUBICON19 on Jul 6, 2007 19:41:50 GMT -5
Nice work Steve. No prob training delts the day after chest. The body can always use shock!
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Post by gti steve on Jul 7, 2007 11:20:39 GMT -5
it was deff in shock!
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Post by gti steve on Jul 7, 2007 11:24:37 GMT -5
Triceps
Dips bw x 15 bw x 15 bw x 12, RP x 5, RP x 2 bw x 10, RP x 2
Press downs 80 x 15 90 x 12 100 x 12 110 x 12 110 x 10
Lying DB Extensions // Superset // EZ Bar Skull Crushers 25 (L+R) x 10 // SS // 55 x 10 25 (L+R) x 10 // SS // 55 x 10 25 (L+R) x 10 // SS // 55 x 10
Seated Overhead Extension 50 x 15 60 x 12 60 x 10
Gironda Perfect Curl 45 x 10 50 x 10 55 x 10 55 x 9 55 x 8 (ouch)
Single Arm Cable Curl 35 x 15 (L+R) 40 x 12 45 x 10 45 x 10 (Left arm only got 9)
More ab work Decline Situps Decline Leg raises Romanian Chair Crunches
Now its off to the Yankee Game!
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Post by gti steve on Jul 10, 2007 7:12:30 GMT -5
Squats 135 x 15 135 x 12 185 x 10 225 x 5 250 x 2 260 x 3 270 x 2 275 x 0
Leg Press 3 plates/side x 10 4 plates/side x 6 4 plates/side x 6 5 plates/side x 6 6 plates/side x 5
Stiff Leg Deadlift 135 x 12 185 x 6 185 x 6 185 x 6 185 x 6
Standing Calf Raises 200 x 15 300 x 15 350 (stack) x 15
Angled Seated Calf Raise // Donkey Calf Raise 180 x 15 // 200 x 15 270 x 15 // 200 x 15 360 x 15 // 300 x 12
squats felt great. ass to grass on all. the 275 i couldnt break the hole so i got stapled. its okay tho. gonna push thru it again eventually!
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Post by gti steve on Jul 10, 2007 12:03:24 GMT -5
Chest
Flat BB Bench (8x8, 20-30 seconds rest) 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 7 135 x 7 135 x 6
Incline Smith (8x8, 20-30 seconds rest) 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8
Cable Crossover 40 x 15 50 x 12 50 x 12
wow, what a serious pump. my chest swelled up like a balloon. will increase weight on incline smith next time around. im liking this 8x8. gets the workout done in less than 30 min.!!
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Post by Tim Wescott on Jul 10, 2007 12:39:45 GMT -5
Great workouts Steve......that 8 x 8 is a killer huh?
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Post by gti steve on Jul 10, 2007 12:46:18 GMT -5
Yea for real. I was surprised. I new it was going to hurt, and it definitely shocked me. felt great Tim. i loved the full, thick feeling i got in my chest
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Post by Tim Wescott on Jul 10, 2007 12:57:53 GMT -5
Yea for real. I was surprised. I new it was going to hurt, and it definitely shocked me. felt great Tim. i loved the full, thick feeling i got in my chest I hear ya` loud and clear brother........I did chest today also and had a mega-pump!
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Post by gti steve on Jul 11, 2007 12:03:46 GMT -5
Back
Bodyweight Pullups (20 seconds rest) bw x 8 bw x 8 bw x 8 bw x 7 bw x 6 bw x 5 bw x 4 bw x 2 back was blown out already!
Barbell Row (30 seconds rest) 145 x 8 145 x 8 145 x 8 145 x 8 145 x 8 165 x 8 165 x 8 165 x 8
Close "V" Bar Pulldown (30 seconds rest) 130 x 8 140 x 8 150 x 8 160 x 8 170 x 5
DY Hammer Strength Row 45/Side x 20
Hang from chin bar for 35 seconds
DONE
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Post by RUBICON19 on Jul 11, 2007 14:25:46 GMT -5
Looking intense Steve
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Post by gti steve on Jul 12, 2007 12:13:35 GMT -5
Standing BB Military Press (30 seconds rest) 105 x 8 105 x 8 105 x 8 105 x 7 105 x 7 105 x 6 105 x 6 105 x 5.84541
right onto
Seated Side Laterals (30 seconds rest) 20 x 8 20 x 8 20 x 8 20 x 8 20 x 7 20 x 7 20 x 7 20 x 7
B-T-B Smith Upright Row (Haney Shrug) 95 x 12 95 x 12 95 x 12 95 x 12
Seated Bent Over Lateral(15 seconds rest) 12 x 10 12 x 10 12 x 10 12 x 10 12 x 10
Smith Shrug 135 x 20 225 x 15 225 x 12 225 x 10 225 x 10
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Post by Tim Wescott on Jul 12, 2007 12:18:57 GMT -5
NICE!!!! #bowdown3ht#
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