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Post by gti steve on Jul 12, 2007 12:23:03 GMT -5
Im liking this high intensity style routine. my shoulders blew up as well and they are actually really tight right now, a feel that i have not felt in a while. maybe this will stimulate some growth
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Post by chanman83 on Jul 13, 2007 11:34:24 GMT -5
Rock and roll man!! Your doing very well!
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Post by gti steve on Jul 13, 2007 11:51:03 GMT -5
Thanks Chan!
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Post by gti steve on Jul 13, 2007 11:53:12 GMT -5
Legs
Front Squat (30 seconds rest) 135 x 8 135 x 8 135 x 8 135 x 8 135 x 7 135 x 8 135 x 7 135 x 7
HackSquat Sled (30 sec rest) 45/Side x 8 45/Side x 8 45/Side x 8 45/Side x 8 45/Side x 8 45/Side x 8 45/Side x 8 45/Side x 8
Leg Extension 140 x 8 140 x 8 140 x 8 140 x 8 140 x 8 140 x 8 140 x 8 140 x 8
Sissy Squat in Smith (No weight) bw x 8 bw x 8 bw x 8 bw x 8
Lying Leg Curl (20-30 seconds rest) 90 x 8 90 x 8 90 x 8 90 x 8 90 x 7 90 x 6 90 x 5 90 x 5
Oh man my legs are so full right now! the front squats KILLED ME!!
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Post by Tim Wescott on Jul 13, 2007 13:51:42 GMT -5
Looks like puking material to me!! #pukeb9vn#
Nice and intense!! #thumbsupsmileyanim9lp#
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Post by gti steve on Jul 16, 2007 12:09:23 GMT -5
Chest
Flat BB Bench 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 7 135 x 6
Incline DB Press (Palms facing) 40 x 8 40 x 8 40 x 8 40 x 8 40 x 8 40 x 2 (shoulder felt exhausted, so stopped the sets there)
Bent Over Cable Flies 40 x 8 40 x 8 40 x 8 40 x 8 45 x 8 45 x 8 45 x 8 45 x 8
Dips BW x 10 bw x 10 bw x 8
all sets were done without releasing the bar/dumbbells. 15-25 seconds rest b/t sets. so damn intense. i was huffing and puffing thru some sets. soaked in sweat. just as i like it!
didnt like how my shoulder felt tho. i guess not releasing the DBs and resting them on my knees didnt give them a chance to relax
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Post by Tim Wescott on Jul 16, 2007 12:20:50 GMT -5
Steve,the 8 x 8 is a bit*h isn`t it? Very humbling to say the least. I tried using dumbell inclines but felt Smith Inclines would be faster and better............easier to control as the fatigue set in. Good one bro!
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Post by gti steve on Jul 16, 2007 12:27:02 GMT -5
Yea Tim, im going to use the smith again like i did last week. i was reading that Gironda advocated the "press to neck" and the incline DB (palms facing) so i thought id give it shot. very humbling. 40lbs is light, but relative to the workout, 15-20 seconds rest, its pretty damn hard!
didnt even get up or anything. didnt even change the song on my ipod!
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Post by Tim Wescott on Jul 16, 2007 12:31:44 GMT -5
Vince was big on presses to the neck....I`ve been telling people for year that if they do declines,they should press to the neck otherwise it is basically a waste as a pec movement.
One thing to remember if you do either of them is to go very light at first because they are both tough on the shoulders.
Last week on benches I did 165 for 8 x 8 esting about 30 seconds or less......................KILLED ME TO GET ALL OF THE REPS.
KILLED ME!!! ;D
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Post by gti steve on Jul 16, 2007 12:39:13 GMT -5
yea it really takes alot of focus and concentration to bang out the reps. im going to try the flat bench press to the neck next time and see how it goes. i can see it being a great pec movement. youtube.com/watch?v=vxhgcyT5FrE
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Post by gti steve on Jul 17, 2007 12:00:08 GMT -5
Back
Sternum Chin-ups (30 sec rest) bw x 8 bw x 8 bw x 8 bw x 7 bw x 6 bw x 6 bw x 6 bw x 5
Incline Bench DB Row (Dual) (15-25 seconds rest) 45 x 8 45 x 8 45 x 8 45 x 8 45 x 8 45 x 8 45 x 8 45 x 8
Close Grip Seated Low Pulley Row (18" high) (30 seconds rest) 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8
Seated Medium Grip Pulldown to Chest (30 seconds rest) 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8 110 x 8 120 x 7
Stretched from chin bar for 45 seconds
back felt good today. really lit it up, massive pump!!
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Post by Tim Wescott on Jul 17, 2007 19:59:08 GMT -5
Nice one buddy!
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Post by gti steve on Jul 18, 2007 12:04:58 GMT -5
Biceps
Drag Curl (30 seconds rest) 55 x 8 55 x 8 55 x 8 55 x 8 55 x 6 55 x 6 55 x 5 55 x 5
arms are swollen and hurting right now! 55lbs IS light, but these were killer for me. Did it with very strict form. No "curling" at all, just dragging.
Straight BB Preacher (top of bench at lower pec line) (30 seconds rest) 10/Side x 8 10/Side x 8 10/Side x 8 10/Side x 8 10/Side x 8 10/Side x 7 10/Side x 7 10/Side x 7
Incline DB (30 seconds rest) 25 x 8 25 x 8 25 x 8 25 x 6 25 x 6
Triceps
Kneeling Rope Cable Extensions (30 seconds rest) 80 x 8 80 x 8 80 x 8 80 x 8 80 x 8 80 x 8 80 x 8 80 x 8
Lying Tricep Ext. *bar behind head* (30 seconds rest) 65 x 8 65 x 8 65 x 8 65 x 8 65 x 7 65 x 7 65 x 7 65 x 7
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Post by gti steve on Jul 21, 2007 11:34:59 GMT -5
Seated Side Laterals (25 sec rest) 20 x 8 20 x 8 20 x 8 20 x 8 20 x 8 20 x 8 20 x 8 20 x 8 (may raise weight next time or shorten rests)
Upright Row (30 sec rest) 75 x 8 75 x 8 75 x 8 75 x 8 75 x 8 75 x 8 75 x 8 75 x 8
Bradford Press 70 x 8 70 x 8 70 x 8 70 x 8 70 x 8 70 x 7 70 x 6 70 x 6.5 (ended on back)
Bent over DB Raise 30 x 8 30 x 8 30 x 8 30 x 8
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Post by RUBICON19 on Jul 21, 2007 11:47:23 GMT -5
Great work Steve. How are the legs coming?
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Post by gti steve on Jul 22, 2007 18:01:51 GMT -5
Tomorrow!
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Post by gti steve on Jul 24, 2007 11:43:06 GMT -5
Leg day. Did 3 big supersets of sqauts, leg extensions, stiff leg deadlifts and lying leg curls
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Post by gti steve on Jul 24, 2007 11:44:23 GMT -5
Chest
Flat BB Bench (25 sec rest) 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 7 135 x 6
Incline Smith 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 145 x 8 145 x 8
High Cable Fly Bent Over (deep stretch and tight squeeze) 40 x 8 40 x 8 40 x 8 40 x 8 40 x 8 50 x 8 50 x 8 50 x 8
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Post by gti steve on Jul 25, 2007 12:17:34 GMT -5
Back attacks
Barbell Rows (30 sec rest) 175 x 8 175 x 8 175 x 8 175 x 8 175 x 8 175 x 8 175 x 8 175 x 7
Seated CG Row (30 sec rest) 130 x 8 140 x 8 140 x 8 150 x 8 150 x 8 150 x 8 150 x 8 150 x 8
High Pulley Stiff Arm Pulldown (25 sec rest) 120 x 8 120 x 8 120 x 8 120 x 8 120 x 8 120 x 8
BTN Hammer Pulldown 90 x 8 140 x 8 140 x 7, RP x 4, RP x 2 140 x 7, RP x 4, RP x 2 140 x 7, RP x 4, RP x 1 140 x 6, RP x 3, RP x 1, RP x 1
Barbell Power Shrugs 135 x 20 225 x 12 225 x 10 225 x 10 275 x 10 315 x 8, drop 225 x 10, drop 135 x 10
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Post by gti steve on Jul 26, 2007 12:05:53 GMT -5
Barbell Curl 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8, RP x 4, RP x 2 60 x 8, RP x 4, RP x 2
Cable Curl 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8 60 x 8
Kneeling Tricep Rope Extensions 90 x 10 90 x 10 90 x 10 90 x 10 90 x 10 100 x 10 100 x 10 100 x 10
Close Grip Pressdown 50 x 8 55 x 8 60 x 8 65 x 8 70 x 8 70 x 8 70 x 8 70 x 8
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