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Post by mrky03 on Jul 26, 2007 18:12:34 GMT -5
Good training Steve! You're really pumping up the VOLUME!
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Post by gti steve on Jul 27, 2007 7:40:08 GMT -5
Sure am!
And the crazy thing is that i love this style of training. im feeling tighter and looking thicker than ever.
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Post by gti steve on Jul 27, 2007 11:58:25 GMT -5
Shoulders
Seated Smith Press (30 sec rest) 125 x 8 125 x 8 125 x 8 125 x 8 135 x 8 135 x 8 135 x 8 135 x 8
Standing Side Laterals (30 sec rest) 20 x 8 20 x 8 20 x 8 25 x 8 25 x 8 25 x 8 25 x 8 25 x 6
Bradford Press 60 x 8 60 x 8 70 x 8 70 x 8 70 x 8 70 x 6 70 x 6 70 x 5
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Post by mrky03 on Jul 27, 2007 18:30:27 GMT -5
Sure am! And the crazy thing is that i love this style of training. im feeling tighter and looking thicker than ever. Well, you know what that means........ #picspicspicsml7#
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Post by gti steve on Jul 28, 2007 11:50:26 GMT -5
lolol
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Post by gti steve on Jul 30, 2007 11:53:56 GMT -5
Quads/Calves/Abs
Squats to warm me up 135 x 15 135 x 15 185 x 8 185 x 8 225 x 5 225 x 1
Leg Extension (45 sec rest) 130 x 20 150 x 15 170 x 15 180 x 9
Leg Press (45 sec rest) 2 plates/side x 25 3 plates/side x 20 4 plates/side x 12 4 plates + 25 / side x 10, drop 3 plates/side x 20!! ouch
Calve Raises in Leg Press 3 plates/side x 20 3 plates/side x 20 3 plates/side x 20 3 plates/side x 20
Hanging Leg Raise // SS // Crunch (back and forth, no rest) 15 // 15 15 // 15 15 // 15 13 // 15
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Post by mrky03 on Jul 30, 2007 18:06:18 GMT -5
Don't you just love legs!
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Post by gti steve on Jul 31, 2007 7:32:28 GMT -5
Ill be honest i wasn't looking forward to doing them simply because its so hard. but once i got into the motion, it was a constant battle
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Post by gti steve on Jul 31, 2007 11:55:49 GMT -5
Chest
Incline DB (palms facing out at bottom and rotate in at top) (25 sec rest) 40 x 8 40 x 8 40 x 8 40 x 8 45 x 8 45 x 8 45 x 8 45 x 6
Incline Smith (20 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 7! insane burn!
High Pulley Cable Flyes (25 sec rest, extra stretch at bottom and squeeze at top) 40 x 12 40 x 12 40 x 12 45 x 12 50 x 10 50 x 10 40 x 12
decreased the rest time and wow i was spent!!!
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Post by gti steve on Aug 1, 2007 12:08:38 GMT -5
Back
TBar Row in Corner - Close Grip (30 sec rest) 70 x 8 70 x 8 90 x 8 90 x 8 90 x 8 90 x 8 110 x 8 110 x 8 110 x 8 < -extra set
Barbell Deadlifts (1 min rest) 135 x 10 185 x 5 225 x 5 275 x 1 315 x 3 315 x 3
Hammer Strength Low Row (20 sec rest) 70 x 8 70 x 8 70 x 8 70 x 8 70 x 6 70 x 6 70 x 6 70 x 6, RP x 3, RP x 2.43879
Lat Swing 110 x 12 110 x 12 110 x 12 110 x 12
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Post by mrky03 on Aug 1, 2007 16:50:18 GMT -5
Wow, its tough to do deads with short rest periods!
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Post by gti steve on Aug 2, 2007 7:14:38 GMT -5
Yea it was tough. Really kicked my as*. i wanted to add some sort of power movement since for the past month i have been doing high rep/low rest intervals.
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Post by gti steve on Aug 2, 2007 12:00:08 GMT -5
Shoulders
Seated DB Press (palms facing at bottom, rotate in at top) (30 sec rest) 40 x 8 40 x 8 40 x 8 40 x 8 40 x 8 40 x 8 40 x 8 40 x 7
Seated Rear Delt (Pec Deck) (15-20 seconds) 70 x 8 70 x 8 80 x 8 80 x 8 90 x 8 90 x 8 90 x 8 90 x 8
Wide Upright Row (30 seconds) 95 x 8 95 x 8 95 x 8 95 x 8 95 x 8
Barbell Power Shrug 135 x 25 225 x 15 275 x 10 315 x 10
DB Shrug 80 x 15 100 x 10 100 x 10
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Post by Intensity on Aug 3, 2007 14:46:23 GMT -5
Steve, it seems like you are doing great with the workouts, and what about the nutrition these days?
Keep pumping!
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Post by gti steve on Aug 3, 2007 15:31:33 GMT -5
Thanks!
Nutrition is going well! Moderate carbs and high protein and mod fats.
about 3 shakes a day each with 30-45g protein with skim milk chicken, eggs and steak make up the bulk of my days along with spinach, broccoli and peppers!
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Post by gti steve on Aug 3, 2007 18:20:12 GMT -5
Dips bw x 10 bw x 10 bw x 10
Close Grip Bench // SS // French press (30 sec rest) 135 x 10 // SS // 55 x 10 135 x 10 // SS // 65 x 10 135 x 10 // SS // 75 x 8 75 x 8 (FP)
Rope Pressdowns (30 sec rest) 70 x 8 70 x 8 70 x 8 80 x 8 80 x 8 80 x 8 80 x 8 80 x 7
BB Curl (30 sec rest) 65 x 8 65 x 8 65 x 8 65 x 8 65 x 8 65 x 8 65 x 6 65 x 6, RP x 2
Cable Curl 50 x 8 50 x 8 50 x 8 60 x 8 65 x 8
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Post by gti steve on Aug 6, 2007 12:07:04 GMT -5
Change of pace
Front Squats 105 x 15 145 x 10 145 x 8 165 x 6 175 x 5
SLDL (on 3" box) 145 x 15 165 x 10 195 x 8 235 x 8, drop 195 x 6, drop 145 x 6
Leg Press 2 plates/side x 20 3 plates/side x 15 4 plates/side x 12 5 plates/side x 10, drop 4 plates/side x 12, drop 3 plates/side x 15
Lying Leg Curl 75 x 10 85 x 10 95 x 8 105 x 6, drop 90 x 6, drop 80 x 6, drop 70 x 6
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Post by gti steve on Aug 7, 2007 12:01:51 GMT -5
Flat BB Bench
135 x 8 155 x 8 165 x 8 185 x 7 205 x 4 (PR!) 185 x 5
Incline DB (30 sec rest) 70 x 5 70 x 5 70 x 5
Incline Hammer 45/Side x 12 70/Side x 10 70/Side x 7 80/Side x 5, RP x 1
Cable Fly 40 x 10 50 x 10 50 x 10 60 x 9 60 x 9, RP x 5, Half Reps x 10
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Post by TNA on Aug 7, 2007 16:51:48 GMT -5
Nice on Steve!!! Congrats on the PR bro! It's a great feeling kicking ass!!!
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Post by gti steve on Aug 7, 2007 19:54:02 GMT -5
Yea. I dont think ive ever touched 205 without a spot before and the first 3 reps were pretty clean, touch chest and press up. the fourth one i got stuck in the hole with a little help from spot!
nice little change from the 8x8!
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