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Post by gti steve on Aug 8, 2007 12:02:21 GMT -5
Underhand Chins bw x 15 (PR) bw x 12 bw x 8, RP x 3, RP x 2
Close Grip TBar Row (in corner) 80 x 15 105 x 10 115 x 10 140 x 6 140 x 6
Seated Close Grip Row 140 x 10 150 x 10 160 x 9, RP x 4, RP x 2 170 x 7, RP x 2, RP x 1
Wide Grip Pulldowns (20 sec rest) 120 x 10 120 x 10 120 x 9, RP x 2, RP x 1 ::followed by::
DB Row (1 set) 70 x 10 (L + R)
Hammer DY Row 45/Side x 20 70/Side x 15 45/Side x 10 (2 sec squeeze at bottom) 45/Side x 10 (2 sec squeeze at bottom) 45/Side x 10 (2 sec squeeze at bottom)
Hang from Chinup bar bw x 45 seconds
the underhand chins suprised me. i did the 15 and was shocked i still had gas left in the tank. i could have cranked out another 2-3 even 4 but i wanted to leave energy to do the next sets.
it was a very pleasant and welcome little bit of progress!!!
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Post by gti steve on Aug 9, 2007 12:05:02 GMT -5
Power Clean/Push Press 95 x 10 135 x 5 155 x 3 165 x 2 175 x 2 185 x 0 <-damn!!!! 185 x 0 <-double-damn!!!! 135 x 10
Seated Shoulder Press (palms facing at bottom, rotate in at top) 45 x 8 50 x 8 55 x 8
1 Arm unilateral Side Raises (1 continuous set, non stop, switching back and forth with 1 dumbbell) L : 30 x 5 // R : 30 x 5 // L : 30 x 5 // R : 30 x 5 // L : 30 x 5 // R : 30 x 5 L : 30 x 5 // R : 30 x 5 // L : 30 x 5 // R : 30 x 5 // L : 30 x 5 // R : 30 x 5 // L : 30 x 5 // R : 30 x 5 // L : 30 x 5 // R : 30 x 5 //
Bent Over DB Rows (for Rear Delts) (knuckles face outside at bottom and rotate out at top) 30 x 10 30 x 10 30 x 10 30 x 10
wow these bent over DB rows blasted my rear delt! i think i found a new exercise for me to toy with!
disappointed on the PC's because i used to be able to do 185 for reps. since i havent done them in over 4 months, i guess im alright for now. gotta get back up there!
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Post by gti steve on Aug 10, 2007 11:54:25 GMT -5
Triceps, Forearms and Calves.
Nothing to post about, just one of those days.
Did not do biceps because i feel they are still sore from the back day,. will pick up on monday with this weekend off
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Post by gti steve on Aug 13, 2007 12:07:59 GMT -5
Box Squats (on a bench, wide stance) 145 x 10 195 x 5 195 x 5 235 x 5 235 x 1 265 x 2 275 x 2 285 x 2 305 x 1 (tough, but got it!)
Leg Press (30 sec rest) 2/side x 10 3/side x 10 4/side x 5 5/side x 5 5.5/side x 5 5.5/side x 3, drop 4/side x 10, drop 3/side x 10
Leg Ext. 130 x 5 150 x 5 170 x 5 190 x 5
Lying Leg Curl (SS) seated calf raise 80 x 10 // 45 x 15 85 x 6 // 90 x 15 95 x 5 // 115 x 10 105 x 5 // 135 x 10 115 x 3
BB Romanian DL 135 x 10 185 x 8
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Post by gti steve on Aug 14, 2007 12:11:16 GMT -5
Incline Smith 95 x 20 (w/u) 135 x 15, RP x 5, RP x 3 135 x 10, RP x 3, RP x 2 155 x 8, RP x 3, RP x 2 165 x 6, RP x 2, RP x 1 175 x 6, RP x 3, RP x 1
Incline DB 70 x 8 70 x 8 70 x 7
Cable Crossovers 40 x 15 40 x 15 40 x 12 40 x 12
DB Pullovers 45 x 15 45 x 15 45 x 15
Crunches on the swiss ball supersetted with lying leg raises. did about 4 sets of each
how do you know when you need a rest? maybe a few days off? myu shoulder was aching and the weights felt real heavy today
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Post by gti steve on Aug 15, 2007 11:55:09 GMT -5
Horrible workout today. No pump, no drive. So blah and flat
Rack deadlifts on staircase rack (big mistake., standning on 4.5" platform) 135 x 10 185 x 5 225 x 5 275 x 5 315 x 5 335 x 3 355 x 2 365 x 3
Tbar Row (chest supported) 45 x 10 70 x 10 90 x 10 115 x 8, RP x 3, RP x 1 115 x 5, RP x 1
waste of a workout. tried to do pullups and couldnt even get 5. such a bad day.
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Post by TNA on Aug 15, 2007 14:35:51 GMT -5
It's okay Steve. We all have days like these....BUT like I've learned here at WOTW, NO WORKOUT IS WASTED WORKOUT! Think about it, you got your ass in the gym and did something. You could have done like others and just thrown in the towel. Put it this one behind you, smile, and think what tomorrow will bring.
Terry
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Post by gti steve on Aug 15, 2007 14:37:11 GMT -5
Thats a good way to look at it. I was very disappointed tho. No drive, no motivation.
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Post by TNA on Aug 15, 2007 15:20:38 GMT -5
Thats a good way to look at it. I was very disappointed tho. No drive, no motivation. It happens. Tonight, think at some different exercises that you haven't done in a while or haven't done at all, and do them tomorrow! Try something new. The hell with today! It's in the past. Tomorrow is the first day of the rest of your life!!! ;D
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Post by gti steve on Aug 15, 2007 15:26:14 GMT -5
Haha, its GO TIME!!
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Post by TNA on Aug 15, 2007 15:37:14 GMT -5
THAT'S what I'm talking about!!!!
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Post by gti steve on Aug 16, 2007 12:12:04 GMT -5
Push Press 95 x 10 (w/u) 115 x 5 135 x 5 155 x 3 175 x 2 180 x 1 185 x 1 190 x 3 (partial reps)
DB Side Uni-Lateral (5 reps 1 arm, switch to other arm) (15 sec rest between sets!) L: 25 x 5, R: 25 x 5, L: 25 x 5, R: 25 x 5, L: 25 x 5, R: 25 x 5, L: 30 x 5, R: 30 x 5, L: 30 x 5, R: 30 x 5, L: 30 x 5, R: 30 x 5,
DB Side Uni-Laterl Superset with Bent Over Rear Delt Row(15 sec rest between sets!) L: 30 x 5, R: 30 x 5 // SS // 30 x 10 L: 30 x 5, R: 30 x 5 // SS // 40 x 10 L: 30 x 5, R: 30 x 5 // SS // 40 x 10
DB Clean and Press (clean each rep and press) 25 x 5 30 x 5 35 x 5 40 x 5
Hammer Strength Shrug Superset with Upright Row (wide) 185 x 12 // SS // 50 x 9 185 x 12 // SS // 50 x 9 225 x 10 // SS // 50 x 9 225 x 10 // SS // 50 x 9 275 x 9, RP x 4, RP x 2 // SS // 50 x 9
Seated Shrug Superset with Standing Shrug 65 x 10 // SS // 30 x 10
Lying Leg Raises bw x 15 bw x 15
came back and had a GREAT workout. awesome pump!
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Post by TNA on Aug 16, 2007 12:21:41 GMT -5
Solid workout brother! Good stuff Steve!!!
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Post by gti steve on Aug 16, 2007 12:29:12 GMT -5
Thanks man! I got a good night sleep last night and ate a little more today than usual. Felt great and solid!
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Post by Tim Wescott on Aug 16, 2007 13:11:32 GMT -5
Great workout Steve........right back on track! #arockon6ha#
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